Tare da ciwon sukari na kowane nau'in, samfuran gari daga alkama suna contraindicated. Kyakkyawan madadin zai zama gari na dafaffen gari don masu ciwon sukari, wanda ke da ƙananan glycemic index kuma baya shafar haɓakar sukari na jini.
Daga gari mai hatsin rai zaku iya dafa burodi, kayan yaji, da sauran kayan ƙanshi. Abin sani kawai an haramta amfani da sukari azaman mai zaki, dole ne a musanya shi da zuma ko kayan zaki (alal misali, stevia).
Zaku iya yin burodi a cikin tanda, haka kuma a cikin jinkirin mai dafa abinci da injin burodi. Da ke ƙasa za a bayyana ka'idodin yin burodi don masu ciwon sukari da sauran samfuran gari, an zaɓi girke-girke da kayan abinci gwargwadon GI.
Ka'idojin dafa abinci
Akwai ƙa'idodi masu yawa da yawa a cikin shirye-shiryen kayayyakin abinci na marasa lafiya da masu ciwon sukari. Dukkaninsu suna kan samfuran da aka zaɓa daidai waɗanda basu da tasiri ga karuwar sukarin jini.
Wani muhimmin al'amari shine matsayin amfani da yin burodi, wanda bai kamata ya wuce gram 100 a rana ba. Yana da kyau a yi amfani da shi da safe, saboda carbohydrates mai shigowa ya fi sauƙi don narkewa. Wannan zai ba da gudummawa ga aikin motsa jiki.
Af, zaka iya ƙara hatsin hatsin hatsin rai gaba ɗaya ga hatsin rai, wanda zai ba wa samfurin ɗanɗano na musamman. An ba da burodin da aka gasa don yanke shi cikin kananan guda kuma ya sanya mahaukata daga ciki waɗanda ke da cikakkiyar dacewa da farawa ta farko, irin su miya, ko niƙa a cikin wani mai yin blender da amfani da foda a matsayin burodin burodi.
Asali ka'idodin shiri:
- zabi kawai gari mai hatsin rai.
- ƙara ba kwai fiye da ɗaya a kullu;
- idan girke-girke ya ƙunshi yin amfani da ƙwai da yawa, to ya kamata a maye gurbin su tare da sunadarai kawai;
- shirya cika kawai daga samfuran samfuran da ke da ƙananan glycemic index.
- zaki da kukis ga masu ciwon sukari da sauran samfurori kawai tare da mai zaki, irin su stevia.
- Idan girke-girke ya haɗa da zuma, to ya fi musu kyau su shayar da abin cikawa ko jiƙa bayan dafa abinci, tunda wannan samfurin kiwon kudan zuma a zazzabi sama da 45 s yana asarar yawancin kayan aikinta.
Ba koyaushe isasshen lokacin yin gurasar hatsin rai a gida. Ana iya sayan sawu ta hanyar ziyartar shagon sayar da abinci na yau da kullun.
Alamar Glycemic Product
Tsarin ma'anar glycemic index shine daidai da dijital tasirin samfuran abinci bayan amfanin su akan matakan glucose na jini. Dangane da irin wannan bayanan ne cewa likitan ilimin endocrinologist ya tattara maganin rage cin abinci ga mai haƙuri.
A cikin nau'in na biyu na ciwon sukari, abinci mai dacewa shine ainihin magani wanda ke hana nau'in cutar dogara da insulin.
Amma a farkon, zai kare mai haƙuri daga hyperglycemia. Lessarancin GI, unitsarancin gurasa a cikin tasa.
An rarraba ma'aunin glycemic zuwa matakan da ke gaba:
- Har zuwa BATSA 50 - samfura ba sa shafar karuwar sukarin jini.
- Har zuwa raka'a 70 - lokaci-lokaci ana iya haɗa abinci a cikin abincin masu ciwon sukari.
- Daga 70 IU - wanda aka dakatar, na iya tayar da hauhawar jini.
Bugu da ƙari, daidaiton samfurin yana tasiri karuwa a cikin GI. Idan an kawo shi cikin jihar puree, to GI zai karu, kuma idan an yi ruwan 'ya'yan itace daga' ya'yan itaciyar da aka yarda, yana da alamomi sama da 80 PIECES.
Dukkanin abubuwan an yi bayani ne ta hanyar cewa a wannan hanyar sarrafawa, fiber ya “ɓace”, wanda ke daidaita samar da glucose a cikin jini. Don haka duk wani ruwan 'ya'yan itace na kamuwa da cutar siga na nau'ikan farko da na biyu suna contraindicated, amma an bar ruwan tumatir ya wuce 200 ml a rana.
Shirye-shiryen samfuran gari an halatta su daga irin waɗannan samfuran, duk suna da GI wanda yakai raka'a 50
- gari mai hatsin rai (zai fi dacewa low aji);
- duka madara;
- madara skim;
- kirim har zuwa 10% mai;
- kefir;
- qwai - ba fiye da ɗaya ba, maye gurbin sauran tare da furotin;
- yisti
- yin burodi foda;
- kirfa
- zaki.
A cikin kayan ƙanshi mai daɗi, alal misali, a cikin kukis don masu ciwon sukari, keɓaɓɓu ko abin sawa, zaku iya amfani da kayan masarufi daban-daban, duka 'ya'yan itace da kayan lambu, har da nama. An halatta samfura don cika:
- Apple
- Pear
- Plum;
- Rasberi, strawberries;
- Apricot
- Kwayabayoyi
- Duk nau'ikan Citrus;
- Namomin kaza;
- Barkono mai zaki;
- Albasa da tafarnuwa;
- Ganye (faski, dill, basil, oregano);
- Cire Tofu;
- Cuku gida mai ƙima mai ƙima;
- Kayan mai-kitse - kaza, turkey;
- Offal - naman sa da hanta kaza.
Daga cikin dukkanin samfuran da ke sama, an ba shi damar dafa abinci ba kawai ga masu ciwon sukari ba, har ma samfuran gari masu haɓaka - pies, pies da cakes.
Abincin girke-girke
Wannan girke-girke na gurasar hatsin rai ya dace ba kawai ga masu ciwon sukari ba, har ma ga mutanen da suke kiba kuma suna ƙoƙarin rasa nauyi. Irin waɗannan abubuwan noman suna ɗauke da adadin kuzari. Ana iya yin burodin kullu a cikin tanda da a cikin dafaffen mai da jinkiri a yanayin da ya dace.
Kuna buƙatar sanin cewa gari ya kamata a sifantu don ƙoshin ya zama taushi da laushi. Ko da girke-girke bai bayyana wannan aikin ba, bai kamata a kula da su ba. Idan ana amfani da yisti mai bushe, lokacin dafa abinci zai yi sauri, kuma idan sabo ne, to lallai ne a fara gauraya su da karamin ruwa mai ɗumi.
Abincin girke-girke na hatsin rai ya hada da waɗannan sinadaran:
- Gari mai rai - 700 grams;
- Garin alkama - 150 grams;
- Yisti mai tsami - 45 grams;
- Abincin zaki - Allunan guda biyu;
- Gishiri - teaspoon 1;
- Ruwa mai tsabta mai dumi - 500 ml;
- Man sunflower - 1 tablespoon.
Rage gari da hatsin rabin alkama a cikin kwano mai zurfi, haɗa sauran ragowar alkama da ruwa 200 da yisti, a cakuda su a wuri mai dumi har sai kumburi.
Sanya gishiri a cikin cakuda gari (hatsin rai da alkama), zuba yisti, ƙara ruwa da man sunflower. Knead da kullu tare da hannuwanku kuma sanya a cikin wurin dumi don 1.5 - 2 hours. Man shafawa kwandon yin burodi tare da karamin adadin man kayan lambu kuma yayyafa da gari.
Bayan lokaci ya kure, sai a sake hada garin da kullen sannan a saka a ko'ina a cikin daskararren. Sa mai a farfajiya na “dunkin” gurasa nan gaba da ruwa da santsi. Rufe mold ɗin tare da tawul takarda kuma aika zuwa wurin dumi don wani mintina 45.
Gasa burodi a cikin tanda preheated a 200 ° C na rabin sa'a. Bar burodin a cikin tanda har sai ya bushe gaba daya.
Irin wannan gurasar hatsin rai a cikin ciwon sukari baya shafar karuwar sukarin jini.
Biscuits
Asan ƙasa girke-girke ne na yau da kullun don yin ba kawai biscuits na masu ciwon sukari ba, har ma kayan abinci na 'ya'yan itace. Ana shafawa kullu daga waɗannan kayan haɗin duka kuma an sanya shi na rabin sa'a a cikin wurin dumi.
A wannan lokacin, zaku iya fara shirya cikawa. Zai iya bambanta, dangane da abubuwan da mutum ya zaɓa - apples and citrus 'ya'yan itace, strawberries, plums da blueberries.
Babban abu shine cewa girbar 'ya'yan itace mai kauri ne kuma baya fita daga kullu yayin dafa abinci. Ya kamata a rufe takardar yin burodin da takardar takarda.
Irin waɗannan kayan haɗin za a buƙaci;
- Gari mai rai - 500 grams;
- Yisti - 15 grams;
- Ruwa mai tsabta mai dumi - 200 ml;
- Gishiri - a bakin wuƙa;
- Kayan lambu - 2 tablespoons;
- Mai zaki da dandano;
- Cinnamon ba na tilas bane.
Gasa a cikin tanda preheated a 180 ° C na minti 35.
Babban shawarwarin abinci mai gina jiki
Duk abincin da ke da ciwon sukari ya kamata a zaɓi shi musamman tare da ƙarancin GI, don kada ya tsokanar da haɓakar sukari na jini. Wasu abinci ba su da GI kwata-kwata, amma wannan baya nufin an yarda da su a cikin masu ciwon sukari.
Misali, mai da kayan marmari da ganyen suna da GI da yawansu ya kai 50 PIECES, amma an hana su cikin yawan sukari, tunda suna da yawan kiba.
A cikin menu na yau da kullun tare da sukari na jini, 'ya'yan itatuwa, kayan marmari, nama da kayayyakin kiwo ya kamata su kasance. Irin wannan daidaitaccen abincin zai taimaka saturate haƙuri tare da duk mahimman bitamin da ma'adanai da haɓaka aikin cikakken ayyukan jiki.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin gurasar hatsin rai don ciwon sukari.
