Kowane haƙuri mai haƙuri, ba tare da la'akari da nau'in ba, dole ne ya bi jagororin abinci masu yawa. Babban sune samfuran zabi ne bisa ga ƙididdigar glycemic index (GI), da kuma adadin abinci a rana.
Tare da ciwon sukari, ya zama dole a ci sau 5-6 a rana, an haramta shi sosai don matsananciyar yunwa. Hakanan yana faruwa cewa babu wata hanyar da za a ci abinci, sai an tilasta mutum ya koma wurin abun ciye-ciye.
A wannan yanayin, ya kamata a zaɓi kayan ciye-ciye don masu ciwon sukari daga samfuran da ke da ƙananan GI, don kada ku ɗauka ƙarin insulin gajere saboda amfani da carbohydrates mai narkewa cikin sauri. Don yin lissafin adadin hormone da kuke buƙatar sara, kuna buƙatar ƙayyade adadin raka'a gurasa da aka ci. Xaya daga cikin XE daidai yake da matsakaicin nauyin 10 na carbohydrates.
A ƙasa za muyi la’akari da manufar GI, zaɓi abinci mai “amintaccen” don cinyewa, da kuma bayanin yadda ake lissafin ƙarin kashi na insulin a cikin nau'in farko na ciwon sukari.
Gididdigar glycemic na sandwiches daban-daban
An kirkiro tsarin abincin masu cutar sukari bisa ga kayayyakin GI. Dukkanin su ya kamata a haɗa su da ƙananan rukuni, wato, ya ƙunshi raka'a 50. GI alama ce ta dijital tasirin kayan abinci a cikin sukari na jini bayan an cinye shi. Lowerananan GI, ƙarancin XE yana cikin abinci.
Muhimmin al'amari shine idan an kawo kayayyakin abinci, 'ya'yan itatuwa, zuwa wani yanayi mai dankali, to, GI din su zai karu. Ruwan 'ya'yan itace, har ma da' ya'yan itaciyar da aka halatta a cikin ciwon sukari, an hana su. Dukkanin an yi bayanin su a sauƙaƙe - tare da wannan hanyar sarrafawa, 'ya'yan itatuwa' 'asarar' fiber, wanda ke da alhakin gudanawar glucose a cikin jini.
Abun ciye-ciye na masu ciwon sukari ya kamata ya ƙunshi abinci tare da ƙarancin GI, wanda ba zai shafi sukarin jini ba kuma ba zai haifar da maraice (ƙarshen) tsalle cikin glucose ba. Lokacin zabar abinci, ya kamata ka mai da hankali ga irin waɗannan ƙimar GI:
- har zuwa BATSA 50 - samfuran sun kasance babban abincin mai haƙuri;
- 50 - 70 LATSA - zaka iya haɗa abinci lokaci-lokaci a cikin menu;
- daga 70 raka'a da sama - abinci a ƙarƙashin tsananin tsananin ya sa tsokanar yaɗuwar hankali.
Dangane da ƙimar GI lokacin zabar abinci don abun ciye-ciye, mai haƙuri yana ba da tabbacin matakan sukari na al'ada na jini da hana haɓakar haɓaka.
Lafiya kala kala
A cikin ciwon sukari na nau'in farko, mai haƙuri ya wajabta yin ƙididdigar yawan gajeren insulin, wanda dole ne a allurar bayan cin abinci, dangane da XE da aka ci. Wannan kuma ya shafi kayan ciye-ciye masu sauƙi, idan sun kasance "ba daidai bane" dangane da tsarin abinci.
Idan mai haƙuri ya ci abinci a wajen gidan, to ya kamata koyaushe ya sami glucometer da sirinji tare da ɗaukar nauyin hormone na gajere ko matsananci-mai sauƙi, don ya iya yin allura cikin lokaci idan yana jin rashin lafiya.
Lokacin yin bincike game da nau'in 1, ya zama dole a san komai game da insulin (tsawan lokaci da gajere) da koyon yadda ake yin allura daidai. Lokacin zabar kashi na insulin matsanancin-gajere, ya zama dole don lissafa sassan gurasar.
Abincin abincin rana da mara lafiya don mara lafiya shine babban ɓangare na abinci mai gina jiki, saboda yawan adadin abinci a rana ya kamata ya zama aƙalla sau biyar. Zai fi kyau ciye-ciye akan ƙananan kalori, low-GI abinci. Abincin abincin rana da rana na iya zama:
- cuku gida mai-kitse mai nauyin gram 150, baƙar fata;
- yogurt mara bushe, yanki na gurasar hatsin rai;
- sandwich tare da gurasar hatsin rai da tofu, shayi mai baƙar fata;
- tafasasshen kwai, gram 100 na salatin kayan lambu wanda aka girka tare da man kayan lambu;
- gilashin kefir, pear guda ɗaya;
- shayi, sanwic tare da manna kaji (an yi shi da kansa);
- curd souffle, apple daya.
Wadannan masu girke-girke ne masu ciwon sukari wanda ke dauke da mafi karancin gurasar burodi.
Sandwich Recipes
A matsayin tushen sandwiches, ya kamata ku zaɓi gurasa daga gari mai hatsin rai. Kuna iya dafa shi da kanka, hada hatsin rai da oatmeal, don haka yin burodi ya fi taushi. Mafi amfani shine gari mai hatsin rai, wanda ke da mafi karancin daraja.
Sandwiches don masu ciwon sukari an shirya su ba tare da amfani da man shanu ba, tunda yana da babban adadin kuzari, kuma GI yana cikin rukuni na tsakiya kuma yana raka'a 51. Kuna iya maye gurbin man shanu da tawul ɗin toff, wanda GI ɗinsa ya kasance 15 PIECES. Tofu yana da dandano na tsaka tsaki, saboda haka yana tafiya da kyau tare da kowane samfurori.
A cikin abincin yau da kullun, samfuran sukari na asalin dabba ba makawa ne. Don haka, daga offal, alal misali, kaji ko hancin nama, zaku iya shirya manna, wanda daga baya za'a iya amfani dashi azaman abun ciye-ciye, azaman abun ciye-ciye.
Sandwich manna an shirya daga waɗannan sinadaran:
- hanta kaza - 200 grams;
- albasa - yanki 1;
- karas - yanki 1;
- man kayan lambu - 1 tablespoon;
- gishiri, ƙasa baƙar fata barkono - dandana.
Tafasa hanta kaza a cikin ruwan gishiri har sai m, kamar minti 20. A yanyanka albasa da karas sosai sai a soya a cikin kayan lambu na mintuna biyar. Haɗa kayan da ke ciki sannan ku wuce ta mai naman ko kuma kawo puree zuwa daidaituwa tare da blender. Gishiri da barkono dandana.
Dangane da zaɓin dandano na mutum, an yarda da maye gurbin hanta kaza da naman sa, kodayake GI ɗinta yana da ɗan girma, amma kuma yana cikin ƙa'idar da aka yarda da ita.
Girke-girke na farko shine cuku da alade na kayan alade. Abubuwan da za'a iya amfani da wadannan abubuwan ana bukatar su:
- gurasar hatsin rai - 35 grams (yanki guda);
- tofu cuku - 100 grams;
- tafarnuwa - 0.5 cloves;
- Dill - branchesan rassa.
Sanya tafarnuwa ta wurin latsawa, a yanka da ganye sosai, a haɗa da cuku mai tofu. Ana iya yin burodi a cikin kwanon rufi na Teflon, a watsa a kan cuku. Ku bauta wa sanwic da aka yi wa ado da kayan kwalliyar dill.
Hakanan za'a iya shirya sandwiches tare da kayan lambu, barkono kararrawa suna da kyau. Don manna za ku buƙaci:
- rabin zaki da barkono;
- 100 grams na tofu cuku;
- cokali daya na man tumatir;
- ganye don ba da abinci jita-jita.
Pepperanɗana barkono da aka yanka a cikin yanki na bakin ciki, haɗa dukkan sinadaran, barkono dandana.
Snacking masu ciwon sukari wajibi ne a yayin da ake jin wani mummunan yunwar, kuma ya wajaba a la'akari da carbohydrates da aka ci don daidaita abinci na gaba.
Shawarwarin menu na masu ciwon sukari
Yawancin marasa lafiya suna mamakin abin da aka ba da shawarar don ciwon sukari a nau'in farko da na biyu. Tabbas, duk abincin ya kamata a zaɓi bisa GI. Wasu samfuran ba su da ma'anar kwata-kwata, alal misali, mai. Amma wannan baya nufin kwatankwacin cewa yana halatta a cikin abincin mai haƙuri.
Fat mai yawa a cikin adadin kuzari kuma ya ƙunshi cholesterol, wanda ba a buƙaci shi sosai a cikin ciwon sukari na kowane nau'in. Suna da sakamako mai illa ga aikin jijiyoyin jini, wanda aka ɗauke da nauyin ciwon sukari.
Hakanan ya rage yawan amfani da kayan lambu. Zai fi kyau kar a soya kayayyakin, amma a sarrafa su ta hanyoyi masu zuwa:
- ga ma'aurata;
- tafasa;
- a cikin tanda;
- a kan gasa;
- a cikin obin na lantarki;
- a cakuda shi cikin miya a ruwa;
- a cikin mai dafaffen mai gudu, sai dai don "soya" yanayin.
Kada mu manta game da ramar yawan shan ruwa - aƙalla lita biyu a rana. Kuna iya lissafin buƙatunku dangane da adadin kuzari da kuka ci, mililiter na ruwa ɗaya a cikin kalori.
Baya ga samfuran da aka zaɓa daidai, ya wajaba a bi ka'idodin abinci mai gina jiki, waɗanda daga cikinsu akwai:
- ci sau 5 zuwa 6 a rana;
- Kada ku jira don jin tsananin yunwar;
- Kada ku wuce gona da iri;
- ƙarancin abinci;
- ware abinci mai soyayyen, salted da gwangwani;
- haramcin ruwan 'ya'yan itace;
- abincin yau da kullun - kayan lambu, 'ya'yan itatuwa da kayayyakin dabbobi.
Asan da ke ƙasa akwai menu tare da sukari mai yawa wanda ya dace da duk abubuwan da ake buƙata game da maganin rage cin abinci.
Farkon karin kumallo shine gram 150 na salatin 'ya'yan itace (apple, lemo, strawberry) wanda aka kera tare da yogurt mara kwasfa.
Karin kumallo na biyu - kwai dafaffen, gero na kwasfa akan ruwa, shayi mai baƙar fata tare da biscuits akan fructose.
Abincin rana - buckwheat miya akan kayan kayan lambu, stewed kabeji tare da patty tururi, kore kofi tare da cream.
Abincin rana bayan rana - ƙwaiƙasasshen qwai, koren shayi.
Abincin dare na farko shine hadaddun kayan lambu gefen abinci (stewed eggplant, tumatir, albasa), 100 grams na dafaffen nono.
Abincin dare na biyu shine gilashin kefir, apple mai kore.
A cikin bidiyon a cikin wannan labarin, likita zaiyi magana game da abinci mai narkewa da gyaran insulin allurai gwargwadon rukunin burodin da aka yi amfani da su.
