A nau'in 1 da nau'in ciwon sukari na 2, mai haƙuri dole ne ya bi wani tsayayyen abincin, wanda aka zaɓa bisa ga ƙididdigar glycemic index (GI) na samfuran. Bugu da kari, kar a manta da ka’idojin abinci iri iri.
Abubuwan da ke da alaƙar cutar sukari ya kamata ya haɗa da 'ya'yan itatuwa, kayan marmari, kayan dabbobi, da hatsi Dole ne a zaɓi zaɓin na ƙarshe da muhimmanci. Tabbas, yawancinsu suna da babban abun ciki na gurasar burodi, waɗanda kuke buƙatar sani don nau'in 1 na ciwon sukari don daidaita allurar insulin gajere.
Hatsi ga masu ciwon sukari suna da muhimmanci a cikin abincin yau da kullun. A ƙasa zamuyi la'akari da irin hatsi kamar buckwheat - amfaninta a cikin ciwon sukari, yawan adadin gurasa da GI, girke-girke daban-daban.
Buckwheat Glycemic Index
Manufar samfuran GI alama ce ta nuna tasirin wani nau'in abinci bayan an cinye shi akan matakin glucose a cikin jini. Lowerarancin shi ne, ƙarancin gurasar abinci (XE) ana samun su a abinci. Alamar ƙarshe tana da mahimmanci ga masu ciwon sukari na nau'in farko, tunda a kan tushen haƙuri mai lissafin ƙarin kashi na gajeren insulin.
Lyididdigar glycemic na buckwheat raka'a 50, wanda ya haɗa da shi a cikin nau'in abinci mai lafiya ga masu ciwon sukari. Buckwheat na iya kasancewa a cikin abincin mai ciwon sukari kowace rana, a matsayin abinci na gefen, babban hanya kuma a cikin abubuwan dafa abinci. Babban doka shine cewa ana dafa porridge ba tare da sukari ba.
An rarraba nau'ikan GI da sauran kayayyakin zuwa kashi uku - ƙananan, matsakaici da babba. Kashi na farko shine babban kayan abinci don nau'in 2 da nau'in ciwon sukari na 1. Abinci tare da ƙimar matsakaici na iya kasancewa lokaci-lokaci a cikin menu, amma babban kuɗi a ƙarƙashin mummunan ƙa'idar. Wannan shi ne saboda gaskiyar haɗarin haɓakar haɓakawa yana ƙaruwa.
An kasa darajar GI zuwa:
- har zuwa 50 LATSA - low;
- 50 - 70 - matsakaici;
- daga 70 kuma sama - babba.
Low GI Porridge:
- buckwheat;
- sha'ir lu'ulu'u;
- ganyen sha'ir;
- launin ruwan kasa (launin ruwan kasa) shinkafa.
Lokacin zabar hatsi don cin abincin mai nau'in 2 na masu ciwon sukari, likitoci suna ba da shawarar buckwheat, saboda ban da "lafiya" GI, ya ƙunshi yawancin bitamin da ma'adanai.
Amfanin buckwheat
Ba za a iya sanin amfanin buckwheat ba. Duk wannan ya samo asali ne saboda yawan bitamin da ma'adinai da ke ciki. Buckwheat porridge yana ɗaukar matsayi na farko a cikin adadin baƙin ƙarfe, idan aka kwatanta da sauran hatsi. Godiya ga amfanin yau da kullun irin wannan kwandon don abinci, mutum yana rage haɗarin cutar rashin jini da haemoglobin.
Bugu da kari, kawai buckwheat yana dauke da flavonoids (bitamin P), wanda ke haɓaka haɓakar bangon jijiyoyin jini kuma yana hana zub da jini. Jiki yana shan Vitamin C a jiki a gaban flavonoids kawai.
Potassium yana rage karfin jini, tunda babban aikin shi shine hadarin sunadarai da glycogen, daidaituwar ma'aunin ruwa a sel. Calcium yana ƙarfafa kusoshi, ƙashi da hakora. Magnesium, hulɗa tare da insulin, yana ƙara ɓoyewar sirrinsa da ƙwaƙwalwar ƙwayoyin sel.
Gabaɗaya, buckwheat ya ƙunshi irin wannan bitamin mai mahimmanci da ma'adinai:
- Vitamin A
- Bitamin B;
- Vitamin E
- flavonoids;
- potassium
- alli
- magnesium
- baƙin ƙarfe.
Buckwheat porridge a cikin abincin yau da kullun na nau'in 1 da masu ciwon sukari na 2 za su ba da jiki ga dukkan bitamin da ma'adanai masu mahimmanci.
Girke-girke mai amfani
A cikin ciwon sukari, kowane hatsi, ciki har da buckwheat, ya fi kyau a dafa a ruwa, ba tare da ƙara man shanu ba. Idan an yanke shawarar dafa garin tafarnuwa a cikin madara, zai fi kyau a mantar da ma'aunin ɗaya zuwa ɗaya, wato haɗa madara da ruwa daidai gwargwado.
Hakanan zaka iya yin jita-jita gefen hadaddun daga buckwheat, alal misali, fitar da shi tare da namomin kaza, kayan lambu, nama ko offal (hanta, naman sa).
Ana amfani da Buckwheat ba kawai azaman dafaffen gefe ba, har ma don ƙirƙirar abinci na gari. Daga gari, buckwheat, yin burodi yana da daɗi kuma baƙon abu a cikin dandano. Ana yin kwalliya da katako daga ita.
Daga buckwheat zaka iya dafa irin waɗannan jita-jita:
- Boiled a cikin kwandon shara ko ruwa;
- buckwheat tare da namomin kaza;
- buckwheat tare da kayan lambu;
- daban-daban na yin burodi.
Girke-girke na buckwheat na pancake mai sauki ne a cikin shiri. Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- kwai ɗaya;
- cuku mai friable - 100 grams;
- yin burodi foda - 0.5 teaspoon;
- stevia - 2 sachets;
- ruwan zãfi - 300 ml;
- man kayan lambu - 1.5 tablespoons;
- gishiri - a bakin wuka;
- gari na buckwheat - 200 grams.
Da farko kuna buƙatar cika fakiti na Stevia tare da ruwan zãfi kuma nace na mintina 15 - 20, kwantar da ruwan kuma ku yi amfani da dafa abinci. Na dabam Mix stevia, cuku gida da kwai. Sauraya gari a cikin sieve kuma Mix da gishiri da yin burodi foda, zuba curd cakuda, ƙara kayan lambu. Soya ba tare da ƙara mai ba, musamman a cikin kwanon rufi na Teflon.
Kuna iya dafa buckwheat pancakes tare da cika Berry. Girke-girke na biyu daidai yake da na farkon, kawai a matakin ƙarshe na durƙusad da kullu kana buƙatar ƙara berries. A cikin ciwon sukari, an yarda da abubuwa masu zuwa:
- baƙar fata da launin ja;
- furannin furanni.
Babu ƙarancin shahararrun abincin da ke kamuwa da masu ciwon sukari na 2 shine kukis na buckwheat. Ana iya amfani dashi don karin kumallo, ko azaman ƙari ga abincin rana. Kawai la'akari da yadda XE yake ƙunshe a irin waɗannan kukis. Wannan yin burodi yana da yanki na gram 100 na 0.5 XE kawai.
Zai buƙaci:
- zaki - don dandana;
- gari na buckwheat - 250 grams;
- kwai - 1 pc .;
- margarine mai mai kitse - 150 grams;
- kirfa dandana;
- gishiri a bakin wuka.
Haɗa margarine mai taushi tare da kwai, gishiri da kayan zaki, haɗa komai sosai. Flourara gari a cikin sassa, a cuɗa kullu mai tauri. Mirgine fitar da kullu da kuma samar da kukis. Gasa a cikin tanda preheated a 180 ° C na mintina 25.
Irin wannan yin burodi ya dace da ciwon sukari na kowane nau'in kuma bazai shafar matakan sukari na jini ba.
Takaddun jita-jita
Gurasar Buckwheat, wanda aka haɗa kayan lambu ko nama, za'a iya yin azaman cikakken karin kumallo ko abincin dare.
Sau da yawa, wani yanki mai dafaffen nama yana gauraye da kayan miya da aka gama sannan a stewed a cikin wani miya a ruwa, tare da ƙari kaɗan na man kayan lambu.
Namomin kaza waɗanda ke da ƙananan GI, har zuwa raka'a 50, suna da kyau tare da dafaffen buckwheat. Don ciwon sukari, an yarda da namomin kaza da kakin namomin kaza.
Harshen naman sa mai nama shine wani samfurin wanda zaku dafa dafaffun jita-jita don masu ciwon sukari gobe ko abincin dare.
Cikakken jita-jita waɗanda ba a cika ba zasu zama karin kumallo na farko ko abincin dare don masu ciwon sukari.
Babban shawarwarin abinci mai gina jiki
Duk abincin da ake amfani da shi don ciwon sukari ya kamata a zaɓi shi bisa GI. Abincin yau da kullun ya haɗa da kayan lambu, 'ya'yan itatuwa, hatsi da samfuran dabbobi. Dole ne a rage yawan amfani da man kayan lambu zuwa ƙarami.
Ruwan na shan mai na mai shan madara akalla lita 2 a rana. Hakanan za'a iya lasafta kowane kashi dangane da adadin kuzari da aka cinye. Mililiter na ruwa ana cinye shi a kowace kalori.
Haka kuma akwai hanyoyin da za a ba da izinin magance zafi. Mafi kyawun zai zama - samfurin Boiled ko steamed samfurin. Wannan zai isa ya adana kyawawan bitamin da ma'adinai a ciki.
Zamu iya bambance tushen ka'idodin abinci masu ciwon sukari:
- Foodsarancin abinci na GI
- abinci mai karancin kalori;
- ƙarancin abinci;
- shan akalla lita biyu na ruwa a rana;
- abinci biyar zuwa shida;
- ware giya daga abincin;
- Kada ku ji matsananciyar yunwa.
Abincin ƙarshe ya kamata ya zama aƙalla sa'o'i biyu kafin lokacin kwanciya. Abincin da aka fi dacewa na biyu zai zama gilashin samfurin madara da aka dafa (kefir, madara gasa, yogurt) da apple ɗaya.
Yarda da duk ka'idodin da ke sama suna ba wa mai haƙuri tabbataccen mai nuna ƙwarin sukari na jini da rage haɗarin cutar hauka.
Bugu da kari, mai ciwon sukari ya kamata ya kula da motsa jiki a kullun. Don haka, ayyukan motsa jiki na cututtukan cututtukan cututtukan cututtukan jiki suna ba da gudummawa ga sauri glucose cikin jini. An yarda da wadannan azuzuwan:
- yin iyo
- Tafiya
- tsere;
- Yoga
Yin biyayya ga duk shawarwari, mai haƙuri da ke da nau'in ciwon sukari na 2 yana kare kanta daga canjin cutar zuwa nau'in dogaro da insulin.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin burodin burodin buckwheat don ciwon sukari.
