A nau'in ciwon sukari na 2, babban magani yana kunshe da ilimin abinci, wato, abinci na musamman. Kayan da aka zaɓa da kyau ba zasu shafar ƙaruwar yawan sukarin jini ba, ta haka zai inganta yanayin haƙuri.
Masanin ilimin kimiyyar sinadarai na endocrinologist yana ba da cikakken bayani game da abincin, amma mai haƙuri dole ne ya koyi ainihin ka'idodin zaɓin samfuran. Babban mahimmancin shine glycemic index (GI). Masu ciwon sukari dole ne su hada da kayan lambu, 'ya'yan itatuwa, kayan dabbobi da hatsi. Ya kamata a kusantar da zaɓin porridge tare da kulawa ta musamman, saboda wasu suna da babban GI kuma suna ɗauke da raka'a gurasa da yawa (XE), kuma yawan amfaninsu yana da iyaka ga masu ciwon sukari na kowane nau'in.
A ƙasa za'a duba shi - shin zai yuwu ku ci grit na masara tare da nau'in ciwon sukari na 2, menene GI ɗinsa da kuma gurasar gurasa da yawa. An kuma bayar da shawarwari kan shiri yadda yakamata.
Alkallar Glycemic of Porridge
Abun kula da rage cin abinci yana dogara ne akan samfuran da ke da ƙananan GI da ƙananan abun ciki na gurasar burodi. GI alama ce dake nuna tasirin wani samfurin abinci bayan amfanin shi akan matakan glucose na jini.
Ga masu ciwon sukari, alamomin da aka yarda sun haɗu zuwa 50 LATSA - babban abincin an kafa shi ne daga gare su, abinci tare da matsakaicin ƙarancin karɓa ne sau da yawa a mako, amma an haramta babban GI. Idan kuna amfani da abinci tare da babban ma'auni - suna iya tsokani hyperglycemia ko kuma sauyin nau'in ciwon sukari na 2 zuwa nau'in insulin-dogara.
Yarda da kwanon da aka gama yana rinjayar da haɓakar hatsi na GI na hatsi - mai kauri a cikin jakar, mafi girma da GI. Haramun ne a kara man shanu da margarine a cikin kayan kwalliya; zai fi kyau a maye gurbinsu da man kayan lambu.
GI rabo sikelin:
- har zuwa BATSA 50 - samfuran manyan abincin;
- 50 - 70 LATSA - abinci ne kawai wani lokaci za'a iya haɗa shi cikin abincin;
- daga 70 NA BIYU - irin wannan abincin na iya tayar da hauhawar jini.
Low GI Porridge:
- sha'ir lu'ulu'u;
- buckwheat;
- shinkafa launin ruwan kasa;
- oatmeal;
- sha'ir groats.
Grits na masara suna da GI na raka'a 80, wanda ke ba da fa'idarsa ga masu ciwon suga a cikin shakka. Tabbas, irin wannan kayan kwandon yana da amfani sosai, saboda yana dauke da yawancin bitamin da ma'adanai.
Za a iya haɗa masara ta masara don ciwon sukari a cikin abincin, amma ba fiye da sau ɗaya a mako ba.
Amfana
Masara a kasashe da yawa ana ɗaukarsa panacea ga cututtuka daban-daban. Duk wannan ya kasance ne sakamakon kasancewar wasu nau'ikan bitamin da abubuwa masu dauke da sinadarai a ciki. A matsayin magani na masu ciwon sukari, sai in rubanya mawuyacin masarar, wanda bayan tsawon wata daya yana rage sukarin jini.
Wannan hatsi ya sami babban GI saboda karɓar abun ciki na ƙwayoyin carbohydrates mai sauƙin narkewa. Kodayake abun da ke cikin kalori yana da ɗan ƙanƙantar da shi, wanda shine dalilin da ya sa ake haɗa jita-jita daga gare shi a cikin yawancin abincin.
Gwargwadon masara tare da mellitus na sukari da sauran cututtukan na iya rage ayyukan hanji na jiki. Hakanan yana bayar da gudummawa ga cire kiba da tarin magungunan kashe qwari.
Na gina jiki a cikin masara porridge:
- Vitamin A
- Bitamin B;
- Vitamin E
- bitamin PP;
- phosphorus;
- potassium
- silikon;
- alli
- baƙin ƙarfe
- chrome
Vitamin A yana kara karfin jiki a cikin cututtuka daban-daban. Vitamin E yana inganta yanayin gashi da fata. Abubuwan da ke cikin wannan hatsi na haɓakar ƙwayar phosphorus yana da tasiri mai amfani akan aiki na tsarin juyayi. Yin siliki yana daidaita yanayin hanji.
Dafa abinci masara a masara tare da nau'in ciwon sukari na 2 ya zama dole akan ruwa, kuma ga daidaito mai gani. Grits na masara ya ƙunshi fiber na abin da ke ci, wanda ke daidaita cholesterol a cikin jini.
Bugu da ƙari, fiber yana da kaddarorin antioxidant kuma yana cire samfuran lalata.
Ka'idojin yin tafarnuwa
Wannan kwandon yakamata a shirya shi gwargwado na daya zuwa biyu, watau ana shan ruwa 200 na ruwa a kowace gram 100 na hatsi. An yi shi a kalla na aƙalla minti 25. Bayan dafa abinci, ana bada shawara ga kakar irin wannan abinci tare da man kayan lambu.
Kuna iya amfani da zaitun, tunda a baya nace kan ganye da kayan marmari (barkono barkono, tafarnuwa). Ana zuba mai a cikin kwanon gilashin busasshen ganye da ganye (cumin, Basil) da tafarnuwa an haɗa. Nace irin wannan mai yakamata ya kasance a cikin duhu, wuri mai sanyi, akalla a rana.
An hana amfani da kayan kiwo a cikin shirin tanadin masarar masara Her GI ya wuce matsayin halatta na masu ciwon sukari, kuma amfani da madara zai haɓaka wannan ƙimar. Tambayar ta taso - yaya zaka iya cin irin wannan kwandon mai haƙuri ga masu ciwon sukari. Bauta ta wuce gram 150, kasancewar kwanon kwanon abinci a cikin abinci bai fi sau biyu a mako ba.
Wannan gefen abinci zai tafi da kyau tare da irin waɗannan jita-jita:
- hanta kaza da miya;
- steamed naman sa cutlets;
- kaza mai kaza a cikin tumatir;
- da wuri kifi.
Hakanan zaka iya cin masara ta masara don karin kumallo, azaman cikakken abinci.
Girke-girke na masara
Girke-girke na farko don tafarnuwa masara ya ƙunshi dafaffar porridge a cikin dafaffen dafaffen abinci. Ya kamata a auna dukkan kayan masarufi gwargwadon gilashin da ya zo tare da multicooker. Zai ɗauki gilashin hatsi, gilashin ruwa biyu na madara skim da gilashin ruwa, ɗimbin busassun lemu, ƙyallen gishiri da kuma man kayan lambu.
Ya kamata a kara man kayan lambu a lokaci guda tare da duk kayan abinci, ana iya cire gishiri daga girke-girke. A wannan yanayin, ya kamata a ɗan ɗanɗano kwanar da aka sanya a gaba tare da mai zaki.
Kurkura hatsi sosai a ƙarƙashin ruwa mai gudu. Yanke bushewan apricots a kananan cubes. Sanya dukkan kayan masarufi a cikin kwano na mai multicooker kuma saita yanayin porridge don awa daya. Irin wannan abincin don ciwon sukari zai zama cikakken cikakken karin kumallo kuma ba zai ɗauki lokaci mai yawa ba don shirya.
Girke-girke na biyu shine porridge tare da tumatir. 'Bare' ya'yan tumatir kafin dafa abinci. Don yin wannan, ana dafa su da ruwan zãfi, sannan sai an yi ɓarna mai siffar giciye a saman kayan lambu. Don haka ana iya cire kwasfa cikin sauƙi.
Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- 200 grams na masara grits;
- 450 ml na tsarkakakken ruwa;
- tumatir biyu;
- albasa - 2 inji mai kwakwalwa ;;
- man kayan lambu - 1 tablespoon;
- bunch of dill and faski;
- gishiri, ƙasa baƙar fata barkono - dandana.
Kurkura groats karkashin ruwa mai gudu. Ruwan gishiri, kawo zuwa tafasa, zuba groats, dafa har sai m, har sai ta tafasa da ruwa, game da 20 - 25 da minti. Ya kamata a shirya kwanon tumatir a wannan lokacin.
Zuba mai mai kayan lambu a cikin kwanon rufi kuma zuba yankakken albasa mai sauƙi, simmer na mintuna uku a kan zafi kadan, yana motsawa gaba. Yanke tumatir cikin manyan cubes kuma ƙara da albasa, simmer a ƙarƙashin murfin har sai tumatir ta fara ɓoye ruwan 'ya'yan itace.
Lokacin da jigon tanadi ya shirya, ƙara tumatir ɗin soya, Mix kome da kyau, murfin kuma bar simmer na minti uku. Ku bauta wa kwano, yin ado tare da yankakken ganye.
Irin wannan tasa gefen abinci don nau'in ciwon sukari na 2 za a haɗu tare da kifin da nama mai abinci.
A cikin bidiyon a cikin wannan labarin, Elena Malysheva zaiyi magana game da fa'idar amfanin masara.
