A cikin cututtukan ciwon sukari na kowane nau'in, ya kamata a tattara abincin mai haƙuri bisa ga ka'idodi da yawa, babban wanda shine glycemic index (GI) na samfurori. Kuskure ne a ɗauka cewa jerin abincin da aka yarda da su kaɗan ne. Akasin haka, daga jerin kayan lambu, 'ya'yan itatuwa, hatsi da samfuran dabbobi, yana yiwuwa a shirya jita-jita da yawa.
Don nau'in masu ciwon sukari na 2, ana bada shawarar kukis na oatmeal, wanda ke ɗauke da hadaddun carbohydrates. Idan karin kumallo ku ci kaɗan 'yan kukis tare da gilashin samfurin madara da aka dafa (kefir, madara a gasa, yogurt), kuna samun cikakken cikakken abinci.
Ya kamata a shirya kukis na Oatmeal don masu ciwon sukari bisa ga girke-girke na musamman wanda ke kawar da kasancewar abinci tare da babban GI. Da ke ƙasa zamu ba da ma'anar manufar ma'anar glycemic index na samfuran, girke-girke na kukis na oatmeal, yana nuna adadin raka'a gurasa (XE), da kuma yana yiwuwa a ci irin wannan jiyya tare da nau'in ciwon sukari da ke dogara da insulin.
Glycemic index na kayan abinci don kukis
Lyididdigar glycemic na samfurori alama ce ta dijital game da tasirin takamaiman kayan abinci akan ƙara matakan glucose na jini bayan an cinye ta. Masu ciwon sukari yakamata suyi tsarin abinci tare da GI har zuwa raka'a 50.
Hakanan akwai samfurori waɗanda GI ba komai bane, duk wannan yana faruwa ne sakamakon karancin carbohydrates a cikin su. Amma wannan gaskiyar ba yana nufin cewa irin wannan abincin na iya kasancewa a kan tebur mai haƙuri ba. Misali, manunin dake nuna mai kamar ba komai bane, amma yana da babban kalori kuma yana dauke da sinadarin cholesterol.
Don haka ban da GI, lokacin zabar abinci, ya kamata ku kula da abubuwan da ke cikin kalori na abinci. An rarraba ma'aunin glycemic zuwa kashi da yawa:
- har zuwa BATSA 50 - samfura don amfanin yau da kullun;
- 50 - 70 LATSA - abinci na iya zama wani lokaci a cikin abincin;
- daga 70 raka'a da sama - irin wannan abincin an haramta shi sosai, saboda zai zama babban haɗari ga cututtukan hyperglycemia.
Baya ga zaɓin abincin da ya cancanta, mai haƙuri dole ne ya bi ka'idodin shirye-shiryenta. Tare da ciwon sukari, duk girke-girke ya kamata a shirya kawai a cikin hanyoyi masu zuwa:
- ga ma'aurata;
- tafasa;
- a cikin tanda;
- a cikin obin na lantarki;
- a kan gasa;
- a cikin mai dafaffen mai sauƙin kai, banda yanayin "soya";
- simmer a kan kuka tare da ƙari na ɗan adadin kayan lambu.
Kiyaye ƙa'idodin da ke sama, zaka iya yin abincin mai ciwon sukari da kanka.
Samfura don Kukis
Oatmeal ya dade da shahara saboda fa'idodi. Ya ƙunshi yawancin bitamin, ma'adanai da fiber. Tare da yin amfani da samfuran oatmeal na yau da kullun, aikin ƙwayar gastrointestinal na al'ada, kuma an rage haɗarin haɗarin ƙwayar cholesterol.
Oatmeal kanta yana da babban adadin ƙwayar carbohydrates mai wahala-narkewa, waɗanda suke wajibi don nau'in ciwon sukari na 2. Abin da ya sa mai haƙuri yana buƙatar sanin yawan abin da za ku iya ci a ranar oats. Idan muna magana game da cookies ɗin da aka yi da oatmeal, to, abincin yau da kullun bai kamata ya wuce gram 100 ba.
Kullum dafaffar Oatmeal tare da ayaba ne, amma irin waɗannan girke-girke an hana su masu ciwon sukari na 2. Gaskiyar ita ce banana banana GI yana da raka'a 65, wanda zai iya haifar da hauhawar sukari cikin jini.
Za'a iya shirya kukis na masu ciwon sukari daga waɗannan sinadaran (don GIs tare da ƙarancin kuɗi):
- oat flakes;
- oat gari;
- hatsin rai
- qwai, amma ba fiye da ɗaya ba, sauran ya kamata a maye gurbin su tare da sunadarai;
- yin burodi foda;
- gyada;
- kirfa
- kefir;
- madara.
Oatmeal don kukis za'a iya shirya shi a gida. Don yin wannan, niƙa oatmeal zuwa foda a cikin blender ko kofi grinder.
Kukis ɗin Oatmeal ba shi da ƙima ga fa'idodin cin oatmeal. Irin waɗannan cookies ɗin koda yaushe ana amfani dasu azaman abincin wasanni, yana shirya shi da furotin. Duk wannan ya faru ne sakamakon saurin motsa jiki daga jikin hadaddun carbohydrates da ke cikin oatmeal.
Idan ka yanke shawarar siyan cookies ɗin oatmeal mai sukari ba don masu ciwon sukari a cikin shagon ba, ya kamata ka san detailsan bayanai. Da fari dai, "cookies" na halitta "suna da iyakar rayuwar shiryayye ba fiye da kwanaki 30 ba. Abu na biyu, ya kamata ka kula da amincin kunshin, samfuran inganci kada su sami lahani a cikin hanyar fashewar cookies.
Kafin sayen cookies na oat mai ciwon sukari, kuna buƙatar fara fahimtar kanku da abin da ya ƙunsa.
Hanyoyin girke-girke na Oatmeal
Akwai girke-girke da yawa don yin cookies na oatmeal don masu ciwon sukari. Babban fasalin su shine rashin irin wannan kayan abinci kamar alkama.
A cikin ciwon sukari, an hana shi cinye sukari, saboda haka zaku iya ɗanɗana kayan lemo tare da mai zaki, irin su fructose ko stevia. An kuma ba shi izinin amfani da zuma. Zai fi kyau a zabi lemun tsami, acacia da ƙudan zuma na ƙoshin zuma.
Don ba da hanta dandano na musamman, zaku iya ƙara kwayoyi a kansu. Kuma ba shi da mahimmanci wanene - walnuts, lemun tsami kwaya, ƙwaya ko almon. Dukkansu suna da ƙarancin GI, kusan raka'a 15.
Uku na sabis na kukis suna buƙatar:
- oatmeal - 100 grams;
- gishiri - a bakin wuka;
- kwai fari - 3 inji mai kwakwalwa .;
- yin burodi foda - 0.5 teaspoon;
- man kayan lambu - 1 tablespoon;
- ruwan sanyi - 3 tablespoons;
- fructose - 0.5 teaspoon;
- kirfa - ba na tilas ba ne.
Niƙa rabin oatmeal zuwa foda a cikin blender ko kofi grinder. Idan babu sha'awar damun, to, zaku iya amfani da oatmeal. Haɗa oat foda tare da hatsi, foda na gari, gishiri da fructose.
Beat kwai fata dabam har sai da kafaffen kumfa, sai ƙara ruwa da man kayan lambu. Hada dukkan kayan masarufi, gauraya sosai, zuba kirfa (ba na tilas ba) sannan a bar na mintuna 10 - 15 domin su barkar da oatmeal.
An ba da shawarar yin gasa kukis a cikin nau'in silicone, tunda ya tsaya sosai, ko kuna buƙatar rufe takarda na yau da kullun tare da takaddun shafaffen mai. Cook a cikin tanda da aka riga aka aza a 200 ° C na minti 20.
Kuna iya dafa kukis na oatmeal tare da garin buckwheat. Don irin wannan girke-girke za ku buƙaci:
- oatmeal - 100 grams;
- gari na buckwheat - 130 grams;
- margarine mai-kitse - 50 grams;
- fructose - 1 teaspoon;
- ruwa tsarkakakke - 300 ml;
- kirfa - ba na tilas ba ne.
Haɗa oatmeal, gari buckwheat, kirfa da fructose. A cikin akwati dabam, yi laushi margarine a cikin ruwan wanka. Kawai kar ku kawo shi daidaiton ruwa.
A cikin margarine, a hankali gabatar da ruwan magani na oat da ruwa, a haɗu har sai taro ya yi daidai. A zahiri ya zama na roba da resilient. Kafin ƙirƙirar kukis, sanyaya hannaye a cikin ruwan sanyi.
Yada cookies a kan takardar burodin da aka rufe da kayan yau da kullun. Cook a cikin tanda da aka riga aka aza a 200 ° C har sai launin toka da aka dafa, kimanin minti 20.
Sirrin burodi na masu ciwon suga
Dukkanin yin burodi tare da sukari yakamata a shirya ba tare da amfani da garin alkama ba. Sanya shahararrun kayan abinci daga gari mai hatsin rai ga masu ciwon sukari wanda ba ya tasiri da ƙaruwar sukarin jini. Thearamar darajar ɗanyen hatsin hatsin rai, da ƙarin amfanin sa.
Daga ciki zaku iya dafa kukis, abinci da kwalaye. Sau da yawa, ana amfani da nau'ikan gari da yawa a girke-girke, sau da yawa hatsin rai da oatmeal, ƙarancin buckwheat. GI su bai wuce adadin 50 raka'a ba.
Ya kamata a bugu da giya domin masu ciwon sukari bai wuce gram 100 ba, zai fi kyau da safe. Wannan saboda carbohydrates shine mafi kyawun rushewar jiki yayin aiki na jiki, wanda ke faruwa a farkon rabin rana.
Yin amfani da qwai a girke-girke ya kamata a iyakance, ba fiye da ɗaya ba, sauran ana bada shawara don maye gurbin kawai tare da sunadarai. GI na sunadarai ya yi daidai da 0 BUDE guda ɗaya, a gwaje-gwaje 50. Cutar yolk na kunshe da ƙwayar cholesterol.
Ka'idodi na asali don shirin yin burodin masu ciwon sukari:
- amfani da kwai kaza fiye da ɗaya;
- oat, hatsin rai da gari buckwheat;
- amfanin yau da kullun na gari gari har zuwa gram 100;
- Za a iya maye gurbin man shanu da margarine mai-mai mai kitse.
Ya kamata a lura cewa an yarda da sukari don maye gurbin zuma tare da irin wannan nau'in: buckwheat, acacia, chestnut, lemun tsami. Dukkanin GI daga raka'a 50 ne.
An yi wa wasu kayan ado da jelly, wanda, idan an shirya shi da kyau, abin yarda ne akan tebur mai ciwon sukari. An shirya shi ba tare da ƙari na sukari ba. A matsayin wakili na gelling, ana iya amfani da agar-agar ko gelatin nan take, wanda yafi yawancin furotin.
Bidiyo a cikin wannan labarin yana gabatar da girke-girke na kukis na oatmeal don masu ciwon sukari.
