Sau da yawa, jurewar insulin yana da alamar magana - ƙuraje na ciki, watau, adipose nama yana cikin ciki. Wannan nau'in kiba mai hadari ne a cikin wancan mai yana kan gabobin ciki kuma yana tsokane raguwar hankalin kwakwalwar sel ga insulin din da aka samar.
Zaka iya tsayar da juriya daga insulin ta hanyar wuce wasu gwaje-gwaje. Lokacin tabbatar da ganewar asali, yakamata a canza zuwa tsarin abinci na musamman. Yakamata a yi nufin rage nauyi da hana haɓakar kamuwa da cutar siga mai nau'in 2.
Abincin don juriya na insulin za a bayyana a ƙasa, za a gabatar da menu mai ƙima, kazalika da shawarwari don ƙarin matakan rage nauyin haƙuri.
Me yasa abinci
Jurewar insulin shine raguwa a cikin amsawar sel da ƙirar jikin mutum zuwa insulin, ba tare da la whetherakari da ko jikin ne ya samar dashi ko kuma allurar ba. Yana nuna cewa akan glucose din da yake shiga jini, pancreas din yana samarda insulin, amma kwayoyin halitta basa gane shi.
Sakamakon haka, sukari na jini ya hau kuma fitsarin ya tsinkayi wannan a matsayin buƙatar ƙarin insulin kuma yana haɓaka shi ƙari. Sai dai itace cewa kumburin yana aiki don sutura.
Jurewar insulin yana haifar da kiba a ciki, yayin da mutum yake jin motsin zuciyar jin yunwa, gajiya da damuwa. Kuna iya gano cutar ta hanyar bincike, babban ma'aunin sune alamomin cholesterol da glucose a cikin jini. Hakanan likita ya sanya tarihin mai haƙuri.
Rage cin abinci don wannan cuta itace babbar hanyar warkewa a cikin magani; bayan sati daya na maganin abinci, lafiyar mai haƙuri yana inganta sosai. Amma idan ba ku bi abincin da ya dace ba, sakamakon da zai biyo baya zai yiwu:
- ci gaban nau'in ciwon sukari na 2 (insulin 'yanci);
- hauhawar jini;
- atherosclerosis;
- bugun zuciya;
- bugun jini.
Jurewar insulin ya wajaba mara lafiyar ya bi tsarin maganin abinci tsawon rayuwarsa, don guje wa mummunan sakamako ga jikin mutum.
Abubuwan da ake amfani da su don maganin abinci
Tare da wannan cuta, ana nuna abinci mai ƙarancin carb, wanda ke kawar da yunwar. Tsarin abinci mai gina jiki, sau biyar zuwa shida a rana, rarar mai zai kasance daga lita biyu ko fiye.
A lokaci guda, carbohydrates dole ne ya zama da wuya a rushe, alal misali, kayan lemo daga garin hatsin rai, hatsi daban-daban, kayan lambu da 'ya'yan itatuwa. Abubuwan da aka hana a cikin gari, Sweets, sukari, 'ya'yan itatuwa, kayan marmari da kayayyakin dabbobi.
Kula da kayan abinci ba ya hana aiwatar da kwanon rufi da matatar mai tare da hakar mai mai yawa na kayan lambu, saboda abubuwan da ke cikin kalori. Gabaɗaya, duk abincin mai yakamata a cire shi daga abincin.
Wannan abincin yana hana irin waɗannan samfuran:
- nama da kifi na nau'ikan mai;
- shinkafa
- semolina;
- Sweets, cakulan da sukari;
- yin burodi da kayan abinci na gari daga alkama;
- ruwan 'ya'yan itace;
- dankali
- abinci mai guba;
- kirim mai tsami;
- man shanu.
Ya kamata a samar da abincin mai haƙuri kawai daga samfurori tare da ƙarancin glycemic index (GI).
Alamar Glycemic Product
Tsarin GI yana nuna alamar dijital na ƙimar lalacewar carbohydrates bayan cin abincinsu. Lowerasa cikin ƙididdigar, mafi aminci samfurin ga mai haƙuri. Don haka, kayan abinci tare da juriya na insulin na menu an samo su daga abinci tare da ƙarancin GI, kuma a wasu lokuta ana yarda da shi don haɓaka abincin tare da abinci tare da ƙima.
Hanyoyin maganin zafi ba su shafar karuwa a GI. Amma a wannan yanayin akwai 'yan banbanci. Misali, kayan lambu irin su karas. A cikin sabon sa, yana halatta a jure insulin, tunda GI raka'a 35 ne, amma idan an dafa shi, haramun ne sosai, tunda ƙashin yana cikin babban darajar.
Zaɓin 'ya'yan itatuwa don wannan cuta yana da yawa kuma ana ba su izini fiye da gram 200 a rana. Haramun ne kawai a dafa ruwan 'ya'yan itace, saboda su GI na iya tayar da tsalle mai yawa a cikin sukari na jini, har zuwa 4 mmol / l a cikin mintina goma bayan shan gilashin ruwan kawai. Duk wannan yana faruwa ne ta hanyar "hasara" na fiber, wanda ke da alhakin kwarara glucose a cikin jini.
An kasha kashi uku ne:
- har zuwa 50 LATSA - low;
- 50 - 70 LATSA - matsakaici;
- sama da 70 SHAWARA - babba.
Hakanan akwai samfurori waɗanda basu da GI. Kuma a nan tambaya sau da yawa ta tashi ga marasa lafiya - shin zai yiwu a haɗa da irin wannan abincin a cikin abincin. Amsar a fili ita ce a'a. Sau da yawa, waɗannan abincin suna da yawa a cikin adadin kuzari, wanda yasa basu yarda da abincin mai haƙuri ba.
Hakanan akwai jerin samfuran samfurori masu ƙarancin GI, amma babban adadin kuzari, wannan ya haɗa da:
- kaji;
- tsaba sunflower;
- kwayoyi.
Lokacin tattara menu na abinci, ya kamata ka fara kula da samfuran GI da abubuwan da ke cikin kalori.
Abubuwan da aka yarda
Kayan lambu, 'ya'yan itatuwa, hatsi da kayayyakin dabbobi ya kamata su kasance a kullun a kan teburin cin abinci. Lokacin amfani da shirya wasu samfurori, wajibi ne don bin ka'idodi da yawa.
Don haka, ya fi kyau ku ci 'ya'yan itatuwa da safe. Tunda glucose da aka karba tare dasu a cikin jini an fi samun saukin shiga yayin ayyukan mutum, wanda ke faruwa a farkon rabin rana.
An shirya jita-jita na farko a kan kayan lambu ko mara mai mai laushi na biyu. An shirya broth na biyu kamar haka: bayan tafasasshen nama na farko, an ɗebo ruwan kuma an zuba sabo, kuma an samo farar don abincin farko. Koyaya, likitoci sun karkata zuwa ga miya na kayan lambu, wanda aka ƙara nama a shirye.
An ba da izinin nama da samfuran kifi tare da ƙaramin jigo:
- turkey;
- naman maroƙi;
- naman kaza;
- naman zomo;
- quail;
- kaza da hanta naman sa;
- naman sa;
- perch;
- Pike
- Pollock
Kifi ya kasance cikin menu na mako-mako akalla sau biyu. An cire amfani da caviar da madara.
Don nama da samfuran kifi, kayan lambu da hatsi an yarda dasu azaman abinci na gefen. Latterarshen ya fi dacewa a dafa kawai a ruwa kuma ba a man shanu da man shanu. Wani madadin zai zama mai kayan lambu. Daga hatsi an yarda:
- buckwheat;
- sha'ir lu'ulu'u;
- launin ruwan kasa (launin ruwan kasa) shinkafa;
- ganyen sha'ir;
- taliya taliya alkama (ba fiye da sau biyu a mako ba).
An yarda da qwai tare da abincin da bai wuce guda ɗaya a kowace rana ba, kodayake ana iya ƙara adadin furotin, GI ɗin su ba komai bane. Yankin gwaiduwa yana da alamar nuna raka'a 50 kuma yana ɗauke da adadin ƙwayoyin cholesterol.
Kusan dukkanin samfuran madara da madara mai tsami suna da ƙananan GI, ban da mai mai. Irin wannan abincin na iya zama kyakkyawan cikakken abincin dare na biyu. An yarda da samfuran masu zuwa:
- duka da madara mai skim;
- kirim 10%;
- kefir;
- yogurt mara amfani;
- fermented gasa madara.
- yogurt;
- cuku gida;
- tofu cuku.
Kayan lambu da wannan abincin suna da rabin abin cin yau da kullun. Salads da hadaddun gefen abinci an shirya daga gare su. Dankali an hana shi saboda babban GI, kusan raka'a 85. Idan an yanke shawarar ƙara dankali lokaci-lokaci a cikin darussan farko, to ya kamata a kiyaye doka ɗaya. Tubers bukatar a yanka a cikin cubes da soaked na dare a cikin ruwan sanyi. Wannan zai rage rabin dankalin turawa.
Kayan lambu Kayan ƙasa:
- squash;
- albasa;
- tafarnuwa
- kwai;
- Tumatir
- kokwamba
- zucchini;
- kore, ja da zaki da barkono;
- sabo da busassun Peas;
- kowane nau'in kabeji - fari, ja, farin kabeji, broccoli.
Kuna iya ƙara kayan yaji da ganye a abinci, alal misali - faski, dill, oregano, turmeric, Basil da alayyafo.
Yawancin 'ya'yan itatuwa da berries suna da ƙananan GI. An yi amfani dasu sabo, azaman salads, cike don kayan abincin da ke da cutar sukari da kuma kirkirar kayan maye masu yawa ba tare da sukari ba.
'Ya'yan itãcen marmari da furanni masu karɓa a lokacin abinci:
- ja da baki currants;
- Kwayabayoyi
- apple, shin mai kyau ne ko mai tsami;
- Apricot
- nectarine;
- Bishiyoyi
- rasberi;
- plum;
- pear;
- murhun daji
Daga dukkan waɗannan samfuran, zaku iya dafa jita-jita da yawa waɗanda zasu taimaka a yaƙi da juriya na insulin.
Jeri
Da ke ƙasa akwai menu na misali. Ana iya haɗa shi, ko kuma ana iya canza shi, bisa ga zaɓin mai haƙuri. Dukkanin dafaffun ana dafa su ne kawai a cikin hanyoyin da aka ba da izini - steamed, a cikin obin na lantarki, gasa a cikin tanda, gasa da kuma tafasa.
Zai fi kyau a iyakance adadin gishirin, tunda yana ba da gudummawa ga riƙewar ruwa a jiki fiye da tsoratar da nauyi a kan kodan. Kuma yawancin gabobin sun riga sun cika nauyin wadannan cututtukan. Kar ku wuce na yau da kullun - 10 grams a kowace rana.
Hakanan wajibi ne don tunawa da yawan isasshen ruwa, akalla lita biyu a rana. Hakanan zaka iya yin lissafin ƙa'idodin mutum - ana amfani da mililiter na ruwa a kowace kalori da aka ci.
Tare da wannan cutar, ana barin ruwa, teas da kofi a matsayin ruwa. Amma menene kuma zai bambanta tsarin abin sha? Rosehip yana da amfani sosai ga ciwon suga da juriyawar insulin. An ba shi damar sha har zuwa 300 ml a rana.
Litinin:
- karin kumallo - steamed omelette, baƙar fata tare da cream;
- abincin rana - salatin 'ya'yan itace da aka dafa tare da yogurt mara bushe, koren shayi tare da cuku tofu;
- abincin rana - miya mai ɗanɗano a kan kayan lambu, kayan yanka biyu na hatsin rai, kanin kaza mai ɗamara, stewed kabeji tare da shinkafa launin ruwan kasa, shayi na ganye;
- yamma da shayi - gida cuku soufflé tare da 'ya'yan itatuwa da aka bushe, koren shayi;
- abincin dare na farko - dafaffen pollock tare da kayan lambu, kofi tare da cream;
- abincin dare na biyu gilashin ryazhenka.
Talata:
- karin kumallo - cuku gida, koren kofi tare da cream;
- abincin rana - kayan lambu da aka dafa, kwai dafaffen, koren shayi;
- abincin rana - miyan kayan lambu, sha'ir tare da dafaffiyar nono, yanki na hatsin hatsin rai, baƙar fata;
- abincin rana da yamma - salatin 'ya'yan itace;
- abincin dare na farko - meatballs daga shinkafa launin ruwan kasa da turkey tare da tumatir miya, kore kofi;
- na biyu abincin dare gilashin yogurt.
Laraba:
- karin kumallo na farko - kefir, 150 grams na blueberries;
- karin kumallo na biyu - oatmeal tare da 'ya'yan itatuwa masu bushe (busassun apricots, prunes), kukis na fructose biyu, shayi na kore;
- abincin rana - miya na sha'ir, eggplant stewed tare da tumatir da albasa, hatsi da aka dafa, kofi tare da kirim;
- abincin rana da yamma - salatin kayan lambu, yanki na burodin hatsin rai;
- abincin dare na farko - buckwheat tare da patty na hanta, koren shayi;
- abincin dare na biyu - cuku mai karamin kitse, mai shayi.
Alhamis:
- karin kumallo na farko - salatin 'ya'yan itace, shayi;
- karin kumallo na biyu - steamed omelet tare da kayan lambu, kore kofi;
- abincin rana - miyan kayan lambu, pilaf daga shinkafa launin ruwan kasa da kaza, yanki na burodin hatsin rai, koren shayi;
- shayi na yamma - tofu cuku, shayi;
- abincin dare na farko - stewed kayan lambu, ganye na tururi, kore shayi;
- na biyu abincin dare gilashin yogurt.
Juma'a:
- karin kumallo na farko - curd soufflé, shayi;
- karin kumallo na biyu - salatin Urushalima artichoke, karas da tofu, yanki na burodi mai hatsin rai, kayan zaki;
- abincin rana - miyan miyan, steak kifi tare da sha'ir, kore kofi tare da cream;
- Abincin rana da yamma na iya haɗawa da salatin Urushalima artichoke don masu ciwon sukari irin su Urushalima artichoke, karas, ƙwai, wanda aka yi amfani da man zaitun;
- abincin dare na farko - kwai dafaffen, kabeji stewed a cikin ruwan tumatir, yanki na hatsin rai gurasa, shayi;
- abincin dare na biyu gilashin kefir ne.
Asabar
- karin kumallo na farko - salatin 'ya'yan itace, brothhip broth;
- karin kumallo na biyu - steamed omelette, salatin kayan lambu, koren shayi;
- abincin rana - miyar burodin buckwheat, garin hanta tare da shinkafa launin ruwan kasa, yanki na buro mai ɗanɗano, shayi;
- yamma shayi - cuku gida mai-kitse, kore kofi;
- abincin dare na farko - pollock gasa akan matashin kayan lambu, yanki na burodin hatsin rai, koren shayi;
- abincin dare na biyu gilashin ryazhenka.
Lahadi:
- karin kumallo na farko - yanki guda na burodi mai hatsin rai tare da tofu cuku, koren kofi tare da cream;
- karin kumallo na biyu - salatin kayan lambu, kwai dafaffen;
- abincin rana - fis miya, dafaffen harshe tare da buckwheat, yanki mai burodi mai hatsin rai, kayan miya mai laushi;
- yamma da shayi - cuku gida mai-mai mai kitse tare da 'ya'yan itatuwa da aka bushe, shayi;
- abincin dare na farko - meatballs tare da tumatir miya, kore kofi tare da cream;
- na biyu abincin dare gilashin yogurt.
A cikin bidiyo a cikin wannan labarin, ana ci gaba da batun abinci mai gina jiki don jure insulin.
