Abinci mai gina jiki ga masu ciwon sukari na 2 shine maganin farko wanda ke hana canzawar cutar zuwa nau'in dogaro da insulin. Duk kayan samfurori an zaɓi su da ƙididdigar ƙwayar glycemic low (GI) - wannan shine tushen maganin abinci. Bugu da kari, bai kamata a yi watsi da ka’idodin tsarin abinci ba.
Dole ne a kula da kulawa ta musamman lokacin zabar hatsi, da yawa waɗanda aka haramta wa masu ciwon sukari. Porridge yakamata ya kasance a cikin abincin yau da kullun na mai haƙuri, azaman dafaffen abinci zuwa abincin nama ko azaman cikakken abincin da aka raba.
Yawancin marasa lafiya suna mamaki - shin zai yuwu ku ci abincin kwandon gero tare da nau'in ciwon sukari na 2? Amsar da ba ta dace ba ita ce, tun da ita, ban da na GI na al'ada, yana cike jiki da ƙwararrun bitamin da ma'adanai masu mahimmanci, har ila yau yana da kaddarorin halittu.
A ƙasa za muyi la’akari da manufar GI, da darajar hatsi, girke-girke na shirya gero a cikin madara da ruwa, da kuma shawarwarin gaba ɗaya don abinci mai ciwon sukari.
Glycemic index na hatsi
Manufar GI tana nufin darajar dijital ta tasiri tasirin glucose da aka karɓa cikin jini daga amfani da wani samfurin. Loweraramar mai nuna alama, ƙarancin gurasa a abinci. Wasu samfuran ba su da GI, alal misali, man alade. Amma wannan baya nufin ana iya cin sukari a kowane adadi. Akasin haka, irin wannan abincin yana da illa ga lafiya.
Wannan ya faru ne saboda gaskiyar cewa abinci mai mai ya ƙunshi babban adadin kuzari da adadin kuzari. Duk wannan yana da mummunar tasiri a cikin tsarin zuciya, kuma yana ba da gudummawa ga kiba.
Za'a iya yin abincin mai ciwon sukari da kansa, ba tare da taimakon endocrinologist ba. Babban ƙa'idar ita ce zaɓar abinci tare da ƙarancin GI, kuma lokaci-lokaci kawai faɗaɗa abincin tare da abinci tare da matsakaicin matsakaici.
GI yana da rukuni uku:
- har zuwa 50 LATSA - low;
- 50 - 70 LATSA - matsakaici;
- daga 70 raka'a da sama - babba.
Abinci tare da babban GI an hana shi sosai ga masu ciwon sukari na kowane nau'in, saboda yana haifar da haɓaka sukari na jini da haɓaka haɗarin hauhawar jini.
Jerin hatsi da aka yarda da ƙarancin abinci yana da ɗan iyakance a cikin ciwon sukari. Misali, garin alkama a cikin mellitus na ciwon suga an yarda dashi a cikin abincin mai haƙuri sau daya ko sau biyu a mako, saboda yana da GI a cikin matsakaicin darajar.
Lyididdigar glycemic na masara gero shine 50 KUDI, amma gero mai sabo, wanda aka ba da shawarar madadin magani na ciwon sukari, shine 71 PIECES.
A cikin abincinku na yau da kullun, zaku iya cin irin wannan kwalliyar kwalliya don ciwon sukari:
- buckwheat;
- sha'ir lu'ulu'u;
- launin ruwan kasa (launin ruwan kasa) shinkafa;
- ganyen sha'ir;
- oatmeal.
An hana farar shinkafa, tunda GI tasa raka'a 80 ce. Wani zaɓi shine shinkafa mai launin ruwan kasa, wanda ba shi da ƙima a ɗanɗano kuma yana da alamomi na raka'a 50, yana ɗaukar minti 40 zuwa 45 don dafa.
Amfanin gero porridge
An daɗe da yin imani da cewa kwandon gero tare da nau'in ciwon sukari na 2 na iya rage sukarin jini, kuma tare da tsawanta shi yana iya kawar da cutar gaba ɗaya. Hanyar sanannen magani shine kamar haka - ya zama dole ku ci tablespoon na gero da aka taɓa zuwa jihar gero foda da safe akan komai a ciki da guduma a gilashin ruwa. Aikin akalla shine wata daya.
Ganyen gero a cikin nau'in 2 da nau'in 1 na ciwon sukari ya kamata ya kasance koyaushe a cikin abincin mai haƙuri. Ya ƙunshi hadaddun carbohydrates waɗanda ke tsarkake jikin gubobi. Hakanan ya ƙunshi amino acid, wanda ya zama kayan gini don tsokoki da ƙwayoyin fata.
Millet abu ne da ba makawa ga mutanen da ke fama da kiba, saboda yana da tasirin lipotropic, wato, yana cire mai daga jiki yana hana samuwar sabuwa.
Bugu da kari, kayan kwalliya na gero suna da wadatar irin wannan bitamin da ma'adanai:
- Vitamin D
- bitamin B1, B2, B5, B6;
- bitamin PP;
- Vitamin E
- retinol (bitamin A);
- carotene;
- fluorine;
- baƙin ƙarfe
- silikon;
- phosphorus
Baya ga marasa lafiya da ke fama da ciwon sukari, ana shawarar gero a cikin abincin don mutanen da ke fama da cututtukan zuciya, saboda karuwar abubuwan da ke cikin potassium a ciki.
Godiya ga retinol, masara gero yana da kayan antioxidant - yana tsaftace jikin gubobi, maganin rigakafi kuma yana ɗaure ions mai ƙarfi.
Girke-girke mai amfani
Za a iya shirya garin gero gero a ruwa da madara, an kuma ba shi damar ƙara ɗan ƙaramin kabewa. Kuna buƙatar yin hankali tare da wannan kayan lambu, tunda GI ɗinsa yana 75 IEARIEAI. Haramun ne a kara man shanu a cikin kayan dafaffen dafaffen abinci saboda babban alamomin sa.
Don yin kwalliyar kwalliya ta zama mai daɗi, yana da kyau a zaɓi gero rawaya ba a saya ba a adadi mai yawa. Dukkanin an yi bayanin su a sauƙaƙe - tare da tsawan lokacin ajiya na hatsi a lokacin dafa abinci zai sami ɗanɗano mai daci. Amma wannan ba zai tasiri da kaddarorinsa masu amfani ba.
Porridge a koyaushe an shirya shi gwargwado tare da ruwa na daya zuwa biyu. Idan ka yanke shawarar dafa hatsi tare da madara, yana da kyau ka ɗauka a cikin gilashin gero na madara gero da ruwa daidai gwargwado. Abin lura ne cewa idan kayi amfani da samfurin kiwo tare da kayan kwalliya, haɗarin haɓaka matakan sukari na jini yana ƙaruwa.
Girke-girke na farko shine shinkafa alkama tare da kabewa, za a buƙaci waɗannan abubuwan:
- gero - 200 grams;
- ruwa - 200 ml;
- madara - 200 ml;
- kabewa - 100 grams;
- zaki - dandana.
Da farko kuna buƙatar kurkura gero sosai, zaku iya zuba hatsi da ruwa kuma ku kawo tafasa, sannan ku jefa shi cikin colander kuma kuyi ruwa a ƙarƙashin ruwa mai gudu. Ana zuba gero da aka tsarkake tare da ruwa da madara, mai zaki, misali, stevia, an ƙara.
Ki kawo garin tafarnuwa a tafasa, sai ki cire froth din ki yi minti goma. 'Bare ɗan itacen kabewa kuma a yanka a cikin cubes uku santimita, ƙara a gero na gero kuma dafa don wani mintina 10 tare da murfin a rufe. Daga lokaci zuwa lokaci, motsa murfin don kada ya ƙone bangon kwanon.
Dangane da girke-girke iri ɗaya, zaku iya dafa garin alkama, wanda aka bada shawara ga masu ciwon sukari sau ɗaya ko sau biyu a mako.
Girke-girke na biyu ya hada da shirye-shiryen 'ya'yan itacen gero a cikin tanda. Duk samfuran da aka yi amfani da su suna da glycemic index wanda yakai raka'a 50.
Sinadaran
- apple daya;
- aya daya;
- zest na rabin lemun tsami;
- 250 na gero;
- 300 ml na madara mai soya (za'a iya amfani da skim);
- gishiri a bakin wuka;
- 2 cokali na fructose.
Kurkura gero a ƙarƙashin ruwa mai gudu, zuba a cikin madara, gishiri da ƙara fructose. Ku kawo tafasa, sannan ku kashe. Kwasfa da apple da pear kuma a yanka a kananan cubes, ƙara tare da lemun tsami zest zuwa porridge, Mix sosai.
Sanya jigon a cikin kwandon gilashin da zai iya jurewa, rufe da tsare da wuri a cikin tanda da aka dafa zuwa 180 ° C na mintina arba'in.
Ana iya amfani da irin wannan gero na gero tare da 'ya'yan itatuwa don karin kumallo, a matsayin cikakken abinci.
Shawarar abinci mai gina jiki
Duk abincin da ake amfani da shi don ciwon sukari ya kamata a zaɓi shi bisa ƙimar GI, raka'a gurasa da adadin kuzari. Theseasan waɗannan alamomin, mafi amfanin abinci ga mai haƙuri. Hakanan zaka iya yin menu da kanka, gwargwadon ƙimar da ke sama.
Abincin yau da kullun ya kamata ya ƙunshi kayan lambu, 'ya'yan itatuwa da kayayyakin dabbobi.
Kada mu manta game da ramar yawan shan ruwa, mafi karancin girma na lita biyu. Tea, kofi, ruwan tumatir (har zuwa 200 ml) da kayan ado an yarda.
Ba za ku iya ƙara man shanu a abinci ba saboda babban GI ɗin sa kuma ku yi amfani da ƙaramar adadin man kayan lambu lokacin dafa abinci. Zai fi kyau soya abinci a cikin kwanon rufi na Teflon, ko simmer a ruwa.
Yarda da waɗannan ka'idodi a zaɓin abinci don nau'in ciwon sukari na biyu yana ba da haƙuri ga matakin sukari na al'ada. Hakanan yana kare shi daga canzawar cutar zuwa nau'in dogaro da insulin.
Baya ga menu da aka tsara sosai, akwai ka'idodin abinci mai gina jiki don ciwon sukari wanda ba zai ba da damar tsalle cikin glucose na jini ba. Ka'idojin Ka'idoji:
- ƙarancin abinci;
- 5 zuwa 6 abinci;
- abincin dare akalla awanni 2 kafin lokacin bacci;
- 'Ya'yan itatuwa da safe suna cinyewa.
- abincin yau da kullun ya haɗa da kayan lambu, 'ya'yan itatuwa, hatsi da samfuran dabbobi.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin gero a cikin ciwon sukari.
