Abubuwan da ke fama da ciwon sukari suna da wasu iyakoki, alal misali, an zaɓi abinci gwargwadon ƙayyadadden glycemic index (GI). Menu na mai haƙuri ya kamata ya ƙunshi hatsi, kayayyakin dabbobi, kayan lambu da 'ya'yan itatuwa.
Zai fi kyau ku ci 'ya'yan itatuwa don karin kumallo na farko ko na biyu, don haka glucose ɗin da aka karɓa cikin jini ya fi dacewa. Duk wannan yana faruwa ne saboda aikin jiki, wanda ke faruwa a farkon rabin rana.
Fruita fruitan itacen da yafi shahara kuma mai araha shine apple, amma shin yana da amfani kamar yadda aka saba yarda dashi? Da ke ƙasa za muyi la’akari da manufar samfuran GI, fa'idodin apples ga ciwon sukari kuma a cikin wane adadi da girma shine mafi kyawun amfani da su.
Alamar Glycemic na apples
GI na samfurori alama ce ta dijital ta nuna tasirin abinci na musamman a kan matakin glucose a cikin jini, bayan amfani da shi. Lowerananan GI, mafi aminci samfurin. Akwai abinci, wanda ba shi da ma'anar komai, misali, man alade. Amma wannan ba yana nufin komai ba zai iya kasancewa a kan tebur mai ciwon sukari.
Wasu kayan lambu suna da sabbin ƙananan GI, amma idan aka tafasa, wannan manuniya ta hana kayan lambu da shi. Misalin wannan shine karas, a cikin nau'ikan su, GI zai zama 35 IU, kuma a cikin Boiled 85 IU. Carro ruwan 'ya'yan itace shima yana da babban GI, kusan raka'a 85. Don haka an ba da izinin wannan kayan lambu don maganin ciwon sukari kawai a cikin tsari na raw.
Ruwan 'ya'yan itace don kamuwa da cuta an hana shi, saboda tare da wannan magani,' ya'yan itatuwa da kayan marmari sun “rasa” fiber ɗin su. Saboda wannan, glucose din dake cikin kayayyakin ya shiga cikin jini sosai, wanda zai iya haifar da tsalle cikin sukari.
Don zaɓin da ya dace na samfurori, mutum ya kamata ya dogara da ƙarancin GI kuma lokaci-lokaci kawai haɗa abinci tare da alamar matsakaici a cikin abincin. An rarraba GI zuwa kashi uku:
- har zuwa 50 LATSA - low;
- 50 - 70 LATSA - matsakaici;
- daga 70 raka'a da sama - babba.
Abincin High GI an hana shi sosai ta kowane nau'in ciwon sukari, saboda suna iya haifar da cutar hauka.
Amfani mai kyau na apples don ciwon sukari
Kuskure ne a ɗauka cewa nau'ikan lemu masu zaki suna da wadataccen glucose idan aka kwatanta da nau'in acidic. Fruita fruitan itace mai tsabta ya isa ga acid ɗin ba saboda karancin glucose ba, amma, akasin haka, saboda karuwar kasancewar ƙwayar ƙwayar cuta.
Abubuwan da ke cikin glucose a cikin nau'ikan nau'ikan apples ba su da bambanci sosai da juna, babban kuskuren zai zama 11%. 'Ya'yan itaciyar Kudancin suna daɗi, yayin da fruitsa serveran uwar garke suna da m. Af, haske da apple ne, da yake ya ƙunshi flavonoids.
Yawan da aka yarda da amfanin apple a rana zai zama manyan apples biyu, ko uku zuwa huɗu masu matsakaici. Ruwan apple a cikin ciwon sukari, kamar kowane, an contraindicated. Dukkanin an yi bayanin su a sauƙaƙe - wannan abin sha yana ƙunshe da ƙwayoyin carbohydrates mai sauƙin narkewa.
Koda kun sha ruwan apple ba tare da sukari ba, a cikin ɗan gajeren lokaci zai ƙara matakin sukarin jini da kashi 3 - 4 mmol / l. Don haka tare da ciwon sukari na kowane nau'in, an haramta apple mai sabo, apple-karas da ruwan karas an haramta.
Don samun mafi yawan apple, ana iya cinye su kamar haka:
- Fresh
- gasa a cikin tanda, tare da zuma, kirfa da berries;
- a cikin nau'in salatin 'ya'yan itace da aka shirya tare da yogurt ko kefir.
Kuna iya adana apples, bayan kawo su zuwa ga daidaituwar dankalin masara.
Recipes
Dukkanin girke-girke da ke ƙasa sun dace da mutanen da ke da cutar sukari. Abin sani kawai ya zama dole don tsayar da al'ada na yawan 'ya'yan itace - ba fiye da gram 200 a rana ba, zai fi dacewa don karin kumallo ko abincin rana.
Lokacin dafa apples, yana da kyau kada ku baƙa su, saboda yana ƙunshe da adadin bitamin. Wasu girke-girke zasu buƙaci zuma. A cikin ciwon sukari, ana shawarar shawarar kirji, linden da acacia kudan zuma. GI irin wannan zuma yawanci ya kai raka'a 55.
Apples za a iya stewed a cikin ruwa, to, ku zo ga jihar mashed dankali da kuma yi birgima cikin kwalba haifuwa. Tare da wannan girke-girke, mai haƙuri tare da ciwon sukari yana samun babban madadin zuwa kullun 'ya'yan itace.
Da ke ƙasa akwai girke-girke masu zuwa:
- apple-orange jam;
- gasa burtuna tare da zuma da berries;
- salatin 'ya'yan itace;
- apple.
Apples suna aiki a matsayin kyakkyawan tushe don salatin 'ya'yan itace kuma ana haɗa su da cikakken' ya'yan itatuwa. Kuna iya kakar irin wannan kwano tare da kefir ko yogurt mara nauyi. Shirya salatin kai tsaye kafin amfani. Don haka zai riƙe mafi yawan adadin abubuwan gina jiki.
Sinadaran
- apple - 1 pc .;
- rabin nectarine;
- rabin lemu;
- blueberries - 10 berries;
- yogurt mara kwalliya - 150 ml.
'Bare' ya'yan itacen kuma a yanka a cikin cubes na santimita uku, ƙara berries kuma zuba 'ya'yan itacen da cakuda Berry tare da yogurt. Irin wannan tasa zai zama kyakkyawan cikakken karin kumallo ga mai ciwon sukari.
Za a iya dafa burodin duka biyu a cikin tanda da a cikin dafaffen mai a hankali a yanayin da ya dace. Don bautar biyu zaka buƙaci:
- apples mai matsakaici - guda 6;
- linden zuma - cokali 3;
- ruwa tsarkakakke - 100 ml;
- kirfa dandana;
- ja da baki currants - 100 grams.
Cire ainihin daga apples ba tare da yankan su ba da rabi. Zuba 0.5 teaspoon na zuma a ciki, yayyafa apples da kirfa. Sanya 'ya'yan itacen a cikin nau'i tare da manyan tarnaƙi, zuba ruwa. Gasa a cikin tanda a zazzabi na 180 C, 15 - 20. Ku bauta wa apples ta hanyar yin ado da berries.
Don apple-orange jam, ana buƙatar wadatar abubuwa masu zuwa:
- apples - 2 kilogiram;
- orange - guda 2;
- zaki - don dandana;
- tsarkakakken ruwa - 0,5 l.
Bawo 'ya'yan itacen da ke cikin zuciyar, iri da kwasfa, sara zuwa yanayin puree ta amfani da blender. Haɗa ruwan 'ya'yan itacen da ruwa, kawo a tafasa, sai a kankaɗa a kan zafi kaɗan na mintuna biyar. Cire daga zafin rana, kara abun zaki don dandanawa.
Sanya fitar da ƙulli a kan kwalba da aka riga aka sanya shi, mirgine tare da murfin ƙarfe. Adana a cikin duhu da wuri mai sanyi, babu sama da shekara guda.
Ta hanyar wannan ka'ida, an shirya tuffa apple ba tare da sukari ba, wanda za'a iya amfani dashi don cike nau'in kayan abincin masu cutar sukari.
Dukkanin girke-girke da ke sama sun haɗa da ƙananan kayan haɗin glycemic index.
Abinci na Ciwon Mara
Kamar yadda aka bayyana a baya, duk samfurori don marasa lafiya da masu ciwon sukari na kowane nau'in an zaɓi bisa ga GI. Abincin yau da kullun ya kamata ya haɗa da kayan lambu, 'ya'yan itatuwa, hatsi, da samfuran dabbobi.
Masu fama da rashin abinci mai narkewa suna buƙatar juzu'i, sau 5 - 6 a rana. A lokaci guda, haramun ne don matsananciyar yunwar da abinci. Karka manta da yawan ruwan da ake sha - akalla lita biyu a rana. Kuna iya shan koren shayi da baƙar fata, koren kofi da kayan ado iri iri.
A cikin ciwon sukari, an haramta abinci da abubuwan sha masu zuwa:
- ruwan 'ya'yan itace;
- abinci mai ƙiba;
- kayayyakin gari, sukari, cakulan;
- man shanu, kirim mai tsami, tsami tare da mai mai yawa fiye da 20%;
- daga kayan lambu - dankali, beets da karas da aka dafa;
- daga hatsi - semolina, farin shinkafa;
- daga 'ya'yan itatuwa - guna, ayaba, kankana.
Don haka maganin rage cin abinci don ciwon sukari shine babban magani ga masu ciwon sukari na 2, kuma a farkon yana taimakawa mai haƙuri don sarrafa matakan sukari na jini tsakanin iyakoki na al'ada da kariya daga ƙarin allurar insulin gajere.
A cikin bidiyon a cikin wannan labarin, an ci gaba da taken cin apples tare da sukarin jini.
