Ga mai ciwon sukari, ingantaccen abincin da aka zaɓa shine garanti na sarrafa sukari na jini. A nau'in na biyu, wannan shine babban maganin warkewa, kuma a farkon, raguwa cikin haɗarin hauhawar jini.
Ya kamata a zaɓi abinci don mai haƙuri bisa ga ƙididdigar glycemic index (GI), zaɓin nata yalwatacce. Daga jerin samfuran samfurori masu karɓa, zaka iya shirya jita-jita don masu ciwon sukari, alal misali, salads.
Salatin na iya zama kayan lambu, 'ya'yan itace da ke ɗauke da kayayyakin dabbobi. Don yin jita-jita ba kawai dadi ba ne, har ma da lafiya, ya kamata kuyi la'akari da teburin kayayyakin GI.
Manuniyar Glycemic
Manufar GI alama ce ta dijital ta yawan glucose a cikin jini bayan amfani da wani samfurin abinci. Af, da karami shi ne, m gurasa gurasa a abinci. Lokacin shirya abinci, zaɓin abinci ya dogara da GI.
Baya ga alamar glycemic, ya kamata a ɗauka a zuciya cewa tare da wasu samfuran samfuran, ƙimar na iya ƙaruwa - wannan ya shafi dankalin masara. Hakanan, an hana ruwan 'ya'yan itace daga' ya'yan itãcen marmari, saboda suna iya haifar da cutar haɓaka. Duk wannan ya faru ne saboda gaskiyar cewa tare da irin wannan aikin na 'ya'yan itace, yana asarar fiber, wanda yake taka rawar wadatar samar da glucose a cikin jini.
Hakanan akwai wasu keɓaɓɓu, irin su karas. A cikin tsari mara kyau, GI na kayan lambu yana da raka'a 35, amma a cikin raka'a 85.
An rarraba GI zuwa kashi uku, sune:
- har zuwa 50 LATSA - low;
- 50 - 70 LATSA - matsakaici;
- Daga raka'a 70 da sama - babba.
An yarda da abinci tare da matsakaici a cikin abincin mai ciwon sukari kawai lokaci-lokaci, wannan shine banda dokar. Amma samfura tare da alamomi na 70 IU da mafi girma na iya haifar da hyperglycemia, wanda zai haifar da ƙarin allurar insulin.
Wajibi ne yin la'akari da shirye-shiryen samfuran gaske, an yarda da irin wannan maganin zafi:
- tafasa;
- ga ma'aurata;
- a kan gasa;
- a cikin obin na lantarki;
- a cikin tanda;
- a cikin mai dafaffen mai gudu, sai dai don "soya" yanayin.
Kiyaye duk waɗannan ka'idodi, zaka iya shirya jitajitar hutu don masu ciwon sukari na 2.
"Kayan lafiya" Abubuwan Salatin
Ana iya shirya Salads daga 'ya'yan itatuwa, kayan marmari da samfuran dabbobi. Duk wannan abincin ya kamata ya kasance a cikin abincin mai haƙuri kowace rana. Farantin abinci kamar salatin na iya zama cikakken abincin rana ko abincin dare idan an haɗe shi da kayan nama.
Juyin salati masu jujjuya abinci an hana shi da mayonnaise. Yawancin biredi na shago, kodayake suna da ƙananan GI, amma suna da yawa a cikin adadin kuzari kuma suna ɗauke da adadin ƙwayar cholesterol, wanda hakan ke cutar lafiyar masu ciwon sukari.
Zai fi kyau don salati na kakar tare da ƙaramin adadin man kayan lambu, ruwan 'ya'yan lemun tsami, kefir ko yogurt da ba a ɗauka ba. Ana iya wadatar da dandano na yogurt da kefir ta ƙara pepperan barkono a ƙasa, daɗaɗɗan ganye da bushe da tafarnuwa.
Za'a iya shirya salatin mai ciwon sukari daga irin wannan kayan lambu tare da ƙananan GI:
- Tumatir
- kwai;
- albasa;
- tafarnuwa
- kabeji - kowane nau'i;
- wake;
- sabo Peas;
- barkono - kore, ja, mai daɗi;
- squash;
- kokwamba.
Yawancin lokaci, salati na abinci suna amfani da kayan dabbobi. Sai dai itace wannan tasa mai gamsarwa kuma zata iya zama cikakken abinci. Daga cikin samfurori masu zuwa an yarda:
- naman kaza;
- turkey;
- naman sa;
- naman zomo;
- qwai (babu fiye da ɗaya a kowace rana);
- nau'in kifi mai ƙarancin kitse - hake, pollock, pike;
- naman sa;
- naman sa na hanta;
- hanta kaza.
Duk mai da fata, wanda ba ya da sinadarai masu gina jiki, amma adadin ƙwayar cholesterol ne kawai, ana cire shi daga samfuran nama.
Za'a iya bambanta tebur na masu ciwon sukari tare da kayan zaki kamar salatin 'ya'yan itace. An iya amfani da shi tare da yogurt marar narkewa ko wani samfurin madara mai tsami (kefir, madara mai gasa, yogurt). Zai fi kyau ku ci shi don karin kumallo, saboda glucose da ke zuwa cikin jini tare da 'ya'yan itatuwa an sha da sauri.
Gatattattun 'Ya'yan itace GI:
- Bishiyoyi
- Kwayabayoyi
- 'Ya'yan citrus - kowane nau'ikan;
- rasberi;
- tuffa;
- pear;
- nectarine;
- peach;
- Apricot
- pomegranate.
Gabaɗaya, menu na hutu don masu ciwon sukari ana iya samarwa duka samfuran da ke sama.
Recipes
Salatin don nau'in masu ciwon sukari na 2 da girke-girke na hutu zasu iya zama mahimmancin kowane tebur. Girke-girke na farko yana da dandano mai ladabi, godiya ga abubuwan da aka zaɓa da kyau.
Kuna buƙatar seleri, kabeji na kasar Sin, karas sabo da innabi. An yanyan kayan lambu a cikin tube na bakin ciki, yakamata a gurfanar da ɗan itacen, a yanka a cikin cubes. A hankali a haɗa dukkan sinadaran. Ku bauta wa salatin tare da mai oiler, a cikin abin da zuba man zaitun, a baya an haɗa shi da ganye.
An saka mai kamar haka: zuba 100 ml na mai a cikin kwalin gilashi kuma ƙara ganye da sauran kayan ƙanshi, idan ana so, sannan a cire a wuri mai duhu na kwana biyu zuwa uku. Kuna iya amfani da Rosemary, thyme, tafarnuwa da barkono. Dukkan ya dogara da abubuwan zaɓin ɗanɗano na mutum. Ana iya amfani da wannan rigar zaitun don kowane salati.
Girke-girke na biyu shine salatin da squid da shrimp. Don shirye-shiryensa, ana buƙatar kayan abinci masu zuwa:
- squid - gawawwaki 2;
- jatan lande - 100 grams;
- daya kokwamba daya;
- tafasasshen qwai - 2 inji mai kwakwalwa .;
- yogurt mara kwalliya - 150 ml;
- dill - rassa da yawa;
- tafarnuwa - 1 albasa;
- gishiri dandana.
Cire fim ɗin daga squid, tafasa tare da jatan lande a cikin ruwan salted minti uku. Kwasfa shrimps, a yanka squid cikin tube. Kwasfa kokwamba, a yanka a cikin babban cubes tare da ƙwai. Haɗa dukkan kayan abinci, sanya salatin tare da miya (yogurt, yankakken tafarnuwa da ganye).
Ku bauta wa salatin, yin ado da shi da shrimps da yawa da sprigs na Dill.
Salatin kabeji ja zai zama daidai da amfani kuma mai daɗi. Godiya ga launinta mai launi, hanta da aka yi amfani da shi a cikin salatin zai sami launin ɗanɗano mai ɗan ƙararen launi, wanda zai sa jita-jita su zama alamar kowane tebur
Ga salatin:
- jan kabeji - 400 grams;
- Boiled wake - 200 grams;
- hanta kaza - 300 grams;
- barkono mai dadi - 2 inji mai kwakwalwa ;;
- yogurt mara kwalliya - 200 ml;
- tafarnuwa - 2 cloves;
- gishiri, ƙasa baƙar fata barkono - dandana.
Tafasa hanta har a dafa a ruwan gishiri. Daɗaɗa garin kabeji, a yanka ƙwai da hanta a cikin cubes, santimita biyu zuwa uku, da yankakken barkono. Haɗa kayan, gishiri da barkono. Salatin salatin tare da yogurt da tafarnuwa, ya wuce ta latsa.
A gaban ciwon sukari, ba a ba da shawarar ci cheeses, amma wannan ba ya shafi tofu cuku, wanda ke da ƙarancin kalori da GI. Abinda aka shirya shine ba wai daga madara ɗaya yake ba, amma daga waken soya ne. Tofu yana tafiya da kyau tare da namomin kaza, a ƙasa akwai girke-girke na girke girke tare da waɗannan kayan abinci.
Ga salatin da kuke buƙata:
- tofu cuku - 300 grams;
- zakara - 300 grams;
- albasa - 1 pc .;
- tafarnuwa - 2 cloves;
- Boiled wake - 250 grams;
- man kayan lambu - 4 tablespoons;
- miya soya - 1 tablespoon;
- faski da Dill - rassa da yawa;
- cakuda busasshen tarragon da thyme - 0.5 teaspoon;
- gishiri, ƙasa baƙar fata barkono - dandana.
Sara da albasa da tafarnuwa kuma toya a cikin wani karamin adadin mai a kan zafi kadan na minti daya, ƙara namomin kaza a yanka a cikin yanka, simmer kan zafi kadan har dafa shi. Bada izinin kwantar.
Haɗa dukkan kayan abinci, kakar salatin tare da man kayan lambu, zaku iya zaitun, an saka shi da ganye, ƙara miya soya. Bari salatin daga don akalla rabin sa'a.
Tebur hutu
Ba zai yiwu a yi tunanin hutu ba tare da kammalawarsa "mai daɗi" ba. Masu ciwon sukari na iya yin kyawawan kayan zaki ba tare da sukari ba kamar marmalade ko jelly. Kada ku ji tsoron amfani da gelatin, saboda ya ƙunshi furotin wanda baya shafar karuwar sukarin jini.
Yankin da aka yarda da irin wannan kayan zaki ya kai gram 200 a kowace rana, yana da kyau kar kuyi amfani dashi da yamma. A cikin girke-girke na marmalade, ana iya maye gurbin 'ya'yan itatuwa gwargwadon abubuwan da aka zaɓa na ɗanɗano.
Don bautar guda huɗu kuna buƙatar:
- gelatin nan da nan - tablespoon ɗaya;
- ruwa tsarkakakke - 400 ml;
- zaki - dandana.
- rasberi - 100 grams;
- black currant - 100 grams.
Niƙa 'ya'yan itacen zuwa yanayin puree ta amfani da blender ko sieve, ƙara zaki da 200 ml na ruwa. Idan 'ya'yan itacen marmari ne, to, zaku iya yi ba tare da shi ba. A cikin 200 ml na ruwan sanyi, saro gelatin kuma bar zuwa kumbura.
Zage gelatin a cikin wanka na ruwa har sai an sami daidaiton daidaitacce har sai dukkan lumps sun lalace. Lokacin da gelatin ya fara tafasa, tare da rafi na bakin ciki gabatar da cakuda 'ya'yan itacen, Mix da cire daga zafi.
Zuba cikin cakuda da aka lalace a cikin kananan molds, ko zuba cikin manyan ɗaya, pre-mai rufi tare da fim fim. Sanya cikin wuri mai sanyi na awanni takwas.
Abincin zaki kuma na iya zama kek da zuma ba tare da sukari ba, wanda aka shirya akan hatsin rai ko garin oat ɗin.
Bidiyo a cikin wannan labarin yana gabatar da girke-girke na hutu don masu ciwon sukari.
