Dukkanin samfuran abinci na abinci don ciwon sukari ya dogara ne akan ƙididdigar glycemic (GI) kuma, dangane da wannan, an tattara menu na abinci. Thearancin GI, ƙananan zai zama abun ciki na XE, wanda aka la'akari lokacin da ake ƙididdige yawan allura tare da insulin matsanancin-gajere.
Zaɓin abinci don masu ciwon sukari suna da faɗi sosai, wanda zai baka damar dafa abinci iri-iri, har da kayan zaki, amma ba tare da sukari ba. Menu na yau da kullum na mai haƙuri ya kamata ya ƙunshi kayan lambu, 'ya'yan itatuwa da kayayyakin dabbobi.
Yawancin abinci tare da ciwon sukari ya kamata ya zama aƙalla sau biyar a rana kuma tabbatar da haɗa darussan farko. Bayanai za a gabatar da su a ƙasa - shin zai yiwu ku ci kuɗin pea don nau'in ciwon sukari na 2, an zaɓi abubuwan "amintattu" don shirye-shiryenta kuma an yi la'akari da ainihin GI.
Tunanin GI
Manufar GI tana nufin adadi a matsayin mai nuna alamar tasirin samfurin bayan amfaninta akan sukarin jini. Lowerasan ƙananan ƙididdigar glycemic, samfurin mafi aminci. Hakanan akwai samfurori na cirewa, alal misali, karas, a cikin abin da mai nuna alamar ya kasance raka'a 35, amma a cikin dafaffen ya fi yadda aka yarda da halayen.
Bugu da ƙari, ƙirar glycemic ta shafi hanyar magani don zafi. Ga masu ciwon sukari, an hana shi soya abinci da amfani da mai mai yawan kayan lambu a dafa abinci. Babu wani amfani a cikin irin waɗannan jita-jita, kawai cholesterol da adadin kuzari.
Tsarin glycemic ɗin ya kasu kashi uku, a kan wanne, zaku iya mai da hankali kan zaɓin abincin da ya dace da samar da abinci.
Manuniya na GI:
- Har zuwa BATSA 50 - abinci bashi da lafiya ga masu ciwon sukari kuma baya tasiri hauhawar sukari cikin jini.
- Har zuwa BATSA 70 - an ba shi izinin haɗa waɗannan samfuran kawai lokaci-lokaci a cikin abincin mai haƙuri.
- Daga raka'a 70 da sama - irin wannan abincin na iya haifar da hyperglycemia, yana ƙarƙashin ƙaƙƙarfan haramcin.
Dangane da abubuwan da aka ambata, duk abincin da ke da ciwon sukari ya kamata a shirya shi daga abincin wanda ƙididdigar glycemic index ɗin bata wuce raka'a 50.
Amintattun Farin Miyan Shayi
Pea miyar za a iya shirya duka a kan ruwa da kan nama broth, amma bai kamata m ba. Don yin wannan, kawo naman zuwa tafasa kuma magudana ruwa. Wannan hanya ta wajaba don kawar da samfurin nama daga maganin rigakafi da magungunan kashe qwari, kazalika da kawar da kayan '' wuce haddi '.
Zai fi kyau kada a yi amfani da dankali da karas a dafa abinci, kamar yadda ƙididdigar tasirin glycemic su ke sama da matsakaita. Idan har yanzu kun yanke shawarar ƙara dankali a cikin miya, to ya kamata a tsoma shi cikin dare a cikin ruwan sanyi, a baya an yanke shi gunduwa-gunduwa. Wannan zai taimaka cire sitaci mai wuce haddi daga tubers.
Pea miya don kamuwa da cuta shine cikakken karatun farko wanda zai daidaita jiki tare da bitamin da ma'adanai da yawa. Haka kuma, ƙwayoyin polka suna ɗauke da arginine mai mahimmanci, wanda yake iri ɗaya a cikin aiki don insulin.
Samfura masu ƙarancin GI (har zuwa 50 BUDE) waɗanda za'a iya amfani dasu don miya miya:
- Crushed kore da rawaya Peas;
- Pe Peas mai launin kore;
- Broccoli
- Albasa;
- Leek;
- Barkono mai zaki;
- Tafarnuwa
- Ganye - faski, dill, basil, oregano;
- Kayan naman alade;
- Naman sa;
- Turkiyya;
- Abincin zomo.
Idan an dafa miyan a cikin broth nama, to, an zaɓi nau'ikan nama mai ƙanƙantar da mai, yana da buƙatar cire mai da fata daga gare su.
Pea Miyan girke-girke
Haɗin naman da ya fi dacewa da peas shine naman sa. Don haka ya kamata a dafa soya fis a naman naman. Zai fi kyau a ɗauki Peas sabo ne da daskararre.
Duk wannan zai rage lokacin dafa abinci, ƙari, irin wannan kayan lambu sun ƙunshi ƙarin bitamin da ma'adinai masu amfani. Za a iya dafa wannan tasa duka a kan murhun da kuma a cikin dafaffen mai dafa abinci, a yanayin da ya dace.
Zai fi kyau kada a yi gasa don miya don guje wa kara yawan adadin kuzari a cikin kwano da cholesterol. Bugu da kari, lokacin da kayan lambu ke soya rasa abubuwa masu mahimmanci na abubuwa.
Girke-girke na farko don miyan pea shi ne na al'ada, zai buƙaci waɗannan kayan masarufi:
- Nama mai ƙarancin mai - gram 250;
- Peas (daskararre) Peas - 0.5 kilogiram;
- Albasa - yanki 1;
- Dill da faski - bunƙasa ɗaya;
- Dankali - guda biyu;
- Tafarnuwa - 1 albasa;
- Salt, barkono baƙar fata - ƙasa don dandana.
Da farko, yakamata a yanka dankali biyu a cikin cubes kuma a saka a cikin dare mai sanyi a cikin ruwa mai sanyi. Na gaba, naman sa, cubes na santimita uku, dafa har sai m a kan broth na biyu (magudana ruwan da aka dafa na farko), gishiri da barkono dandana. Addara peas da dankali, dafa shi na mintina 15, sannan ƙara frying ɗin ɗin kuma ƙara zuwa wani minti biyu akan zafi kadan a ƙarƙashin murfi. Finice sara da ganye da kuma zuba a cikin tasa bayan dafa abinci.
Soya: yankakken albasa da soya a cikin karamin adadin kayan lambu mai, yana ci gaba har tsawan mintuna uku, ƙara yankakken tafarnuwa kuma a cakuda na wani minti.
Girke-girke na biyu don miya miya ya haɗa da samfurin da aka yarda da su kamar broccoli, wanda ke da ƙananan GI. Don bautar biyu zaka buƙaci:
- Peas da aka bushe - 200 grams;
- Broccoli Fresh ko daskararre - 200 grams;
- Dankali - 1 yanki;
- Albasa - yanki 1;
- Tsabtaccen ruwa - 1 lita;
- Kayan lambu - kayan lambu 1 tablespoon;
- Dill da aka bushe da basil - 1 teaspoon;
- Salt, barkono baƙar fata - ƙasa don dandana.
Kurkura Peas a ƙarƙashin ruwa mai gudana kuma zuba a cikin tukunyar ruwa, dafa a kan zafi kaɗan na mintuna 45. Sara dukkan kayan lambu da wuri a cikin kwanon soya mai zafi tare da man kayan lambu, dafa tsawon mintuna biyar zuwa bakwai, suna ci gaba. Gishiri da barkono kayan lambu da kuke buƙata bayan an soya. Minti 15 kafin a dafa Peas, ƙara kayan lambu da aka dafa. Lokacin yin miya, yayyafa shi da bushe ganye.
Irin wannan miya da miya tare da broccoli na iya zama cikakken abinci, idan an wadatad da masu fasa da aka yi da gurasar hatsin rai.
Shawarwarin don zaɓar darussan na biyu
Abincin yau da kullun na masu ciwon sukari ya kamata ya bambanta da kuma daidaita. Wannan ya hada da 'ya'yan itatuwa, kayan marmari da kayayyakin dabbobi. Karshen su suka mamaye mafi yawan abincin - waɗannan sune kayan kiwo da madara da madara, da kayan abinci.
Misali, kaji yankan katako don masu ciwon sukari suna da karancin GI kuma ana iya ba su abincin rana da abincin dare. Duk wannan yana faruwa ne saboda gaskiyar cewa a cikin kaji babu carbohydrates. Kawai sunadaran da basu da tasiri kan hauhawar sukarin jini.
Babban sharadin shine a dafa naman da aka yanka da kanka daga nono kaza ba tare da fata ba. Hanyar maganin zafi ana ba da izinin zaɓin da hankalinku, amma steamed cutlet sune suka fi amfani.
A kan tebur mai ciwon sukari, ana ba da damar ado na samfuran masu zuwa:
- Ganye - buckwheat, sha'ir lu'ulu'u, launin ruwan kasa (launin ruwan kasa) shinkafa, sha'ir sha'ir;
- Kayan lambu - eggplant, tumatir, albasa, tafarnuwa, zucchini, broccoli, barkono mai dadi, farin kabeji, kabeji, turnips, kore da barkono ja.
Gabaɗaya, jita-jita na gefe don masu ciwon sukari na iya zama cikakken abincin dare idan an shirya su daga kayan lambu da yawa. Bugu da kari, irin wannan jita-jita ba zai haifar da hauhawar jini a cikin dare ba, wanda ke ba da tabbacin kyakkyawan yanayin lafiyar mai haƙuri.
Bidiyo a cikin wannan labarin yayi magana game da fa'idodin peas.
