Tare da bayyanar cututtukan cututtukan cututtukan mellitus, ba tare da la'akari da nau'ikansa ba, dole ne mai haƙuri ya zaɓi kayan abinci a hankali kuma ya bi tsarin aikinsu na zafin da yake. Yana da mahimmanci cewa abincin mai ciwon sukari ya haɗa da kayan lambu, 'ya'yan itatuwa, da samfuran dabbobi.
Yakamata ya kasance madara da kayayyakin kiwo su kasance akan teburin mai ciwon sukari kullum. A ce gilashin kefir ko yogurt mai narkewa na iya zama cikakken abincin dare na biyu.
Amma lokacin zabar samfurori, ya kamata ka mai da hankali kan alamomin glycemic index (GI), wanda kowane abinci yake da shi. Zai iya haifar da haɓaka kai tsaye a cikin glucose jini. Saboda haka, ba duk kayan kiwo da madara mai-madara suna da tasiri a jikin mai ciwon sukari ba.
Za a gabatar da irin wannan bayanin a ƙasa - shin zai yiwu a sha yogurt mai ƙarancin mai ba tare da sukari a cikin ciwon sukari ba, a cikin wane adadin kuma lokacin da ya fi dacewa, kazalika da manufar GI da alamomin samfuran madara.
GI na kayan kiwo da kayan kiwo
Mai nuna alamar GI na dijital yana nuna tasirin samfurin akan yawan glucose a cikin jini bayan amfani dashi.
A cikin nau'in ciwon sukari na 2, da kuma na farko, abinci ba tare da lahani ga lafiya tare da GI na har zuwa 50 FASAHA ba, an yarda, daga 50 NAZARI zuwa 70 BUDURWATA, zaku iya ɗauka lokaci-lokaci hada irin waɗannan samfuran a cikin abincin, amma duk abin da ke sama da 70 FASAHA an haramta shi sosai.
Yawancin samfuran madara da madara masu madara suna da ƙananan GI, kuma ana ba su damar cinyewa kowace rana a cikin adadin ba fiye da 400 grams ba, zai fi dacewa sa'o'i biyu zuwa uku kafin zuwa gado. Samfura tare da GI har zuwa 50 SHEKARA:
- Duk madara;
- Madarar soya;
- Madara Skim;
- Ryazhenka;
- Kefir;
- Yogurt;
- Cream har zuwa 10% mai;
- Cheesearancin gida cuku mai ƙima;
- Cire Tofu;
- Yogurt wanda ba'a sani ba.
Ba za a iya ƙididdige yogurt a cikin ciwon sukari ba, tun da ba wai kawai yakan daidaita ayyukan jijiyar cikin jiki ba tare da tayar da hawan jini ba, har ma yana cire gubobi da gubobi.
Yogurt na gida shine kyakkyawan gwargwado ga masu ciwon sukari na 2.
Amfanin yogurt na ciwon suga
Yogurt shine samfurin da kwayoyin "lada na kwayoyin lactobacili bulgaricus suka lalata da shi, har da lactobacili thermophilus. A cikin aiwatar da iskar shaka, ƙwayoyin cuta suna samar da abubuwan gina jiki waɗanda jikin mutum ke buƙata. Irin wannan samfurin madara yana shan mafi kyau daga madara ta 70%.
Yogurt-free mara mai ya ƙunshi bitamin B 12, B 3 da A, fiye da madara baki ɗaya. Jikin mai ciwon sukari yana buƙatar bitamin daga rukunin B don tsara cholesterol da aiki na al'ada na tsarin juyayi. Vitamin A yana inganta garkuwar jiki da kamuwa da cuta da ƙwayoyin cuta daban-daban, kuma yana inganta yanayin fata.
Yogurt ya ƙunshi:
- Amintaccen;
- Kashi
- Bitamin B;
- Vitamin A
- Potassium
- Rayayyun kwayoyin cuta.
A kai a kai ana shan gilashin yogurt a rana, mai ciwon sukari yana samun fa'idodi masu zuwa ga jiki:
- Hadarin kamuwa da cutar kansa ya ragu;
- Juriyar da kwayoyin ke haifar da cututtuka daban-daban suna inganta;
- Aikin jinin haiatopoietic an daidaita shi ne;
- An hana ci gaban cututtukan farji tare da naman gwari na naman alade (candidiasis, thrush) an hana shi;
- Yana hana haɓakar osteoporosis;
- Normalizes saukar karfin jini;
- An daidaita aikin maikatar cikin danshi.
Yogurt don ciwon sukari shine samfuri mai mahimmanci, don cimma babbar fa'ida shine mafi kyawun amfani da tasa daban, amfani da shi azaman abincin dare na biyu.
Yadda ake yin yogurt a gida
Mafi mahimmanci ana la'akari da yogurt, wanda aka dafa shi a gida.
Don yin wannan, kuna buƙatar ko dai kasancewar mai yin yogurt, ko thermos, ko mai dafa abinci da yawa tare da yanayin dafa abinci da yawa.
Yana da mahimmanci cewa zazzabi a lokacin shayar da madara a cikin kewayon 36-37 C. Ana iya siyan furannin madara a kowane kantin magani ko kantin sayar da abinci na yara.
Don shirya yogurt kuna buƙatar:
- Milk tare da mai mai mai har zuwa 2.5% - lita ɗaya;
- Fermented al'adun rayuwa, alal misali, VIVO - ɗayan sachet, ko zaka iya amfani da yogurt na masana'antu na 125 ml.
Da farko, kawo madara a tafasa sai a kashe. Cool zuwa zazzabi na 37 - 38 C. Hada a cikin wani kwano daban karamin madara da jaka na garin kano. Idan aka yi amfani da hanyar ta biyu (yogurt da aka shirya), to sai a zuga har sai an sami daidaiton tsarin haɗin kai tare da kawar da lumps.
Bayan zuba komai a cikin mai yin yogurt kuma saita tsarin sa'a wanda aka ayyana a cikin umarnin. Idan ana amfani da thermos, yana da mahimmanci a zuba cakuda madara da sauri, tunda thermos kawai yana kula da yanayin zafin da ke ciki ba tare da dumama yogurt ba.
Bayan dafa abinci, sanya yogurt a cikin firiji don akalla sa'o'i huɗu, bayan wannan zai kasance a shirye gabaɗaya.
Doka mai mahimmanci ga masu ciwon sukari
Bayan ingantaccen abinci mai dacewa, ana samun muhimmiyar rawa ta hanyar motsa jiki a cikin cututtukan sukari wanda dole ne a yi aiki yau da kullun.
Matsayi na matsakaici na jiki yakamata ya ƙalla aƙalla minti 45, wannan dokar ta shafi ciwon sukari na 2
Amma tare da nau'in cuta guda 1 kafin fara kowane motsa jiki, yana da kyau a nemi shawarar endocrinologist.
Idan babu isasshen lokacin aikin motsa jiki, to madadin haka yana tafiya a cikin iska mai kyau. Gabaɗaya, ana bada shawarar masu ciwon sukari irin waɗannan darussan:
- Iyo
- Yoga
- Tafiya;
- Tafiya
Kuna iya haɓaka gida a cikin jerin motsa jiki waɗanda zasu ƙarfafa dukkanin rukunin tsoka, don haka daidaita jinin gudana da ƙarfafa tsarin rigakafi.
Aiki na jiki yana taimaka wa daidaituwar tsarin glucose a cikin jini da kuma gushewar saurinsa.
Ingantaccen rigakafin cutar sankara kuma yana da mahimmanci, wanda ya hada da ba kawai motsa jiki ba, amma har da abinci da kuma hanyar da ta dace na rayuwar mutum. A tsari, tare da haɓaka nau'in ciwon sukari na biyu, shine abincin da ba daidai ba wanda yake taimaka wa cutar, saboda yawancin masu ciwon sukari sun kasance masu kiba.
Mutum, ba tare da la’akari da cutar ba, dole ne ya gina abincinsa don ya zama ya mamaye kayan lambu da 'ya'yan itace (ban da ayaba, zabibi, inabi, dankali), da samfuran dabbobi masu ƙarancin kitse.
Tare da ciwon sukari da rigakafin ta, an yarda da kayan lambu da 'ya'yan itatuwa masu zuwa:
- Farin kabeji;
- Farin kabeji;
- Broccoli
- Tumatir
- Turnip;
- Haske;
- Albasa;
- Tafarnuwa
- Green, ja da barkono mai zaki;
- Kwairo
- Apples
- Wuraren kwalliya;
- Apricots
- Duk wani nau'in 'ya'yan itacen citrus - lemun tsami, tangerines, innabi;
- Strawberry
- Rasberi
- Peaches;
- Nectarine.
Daga samfurori na asalin halitta waɗanda ke da ƙananan calorie da GI, an yarda da abubuwa masu zuwa:
- Nama mai ƙarancin kitse ba tare da fata ba (kaza, turkey, zomo, naman sa);
- Fisharancin kifaye masu ƙiba (pollock, hake, pike);
- Qwai (ba fiye da ɗaya a kowace rana ba);
- Huta (naman sa da naman kaji);
- Cuku gida mai ƙima mai ƙima;
- Miyar madara - kefir, madara mai gasa, yogurt, yogurt;
- Duk madara, skim, soya;
- Kyaftin Tofu
Ta bin waɗannan ka'idodi masu sauƙi, mai ciwon sukari zai iya sarrafa matakan sukari na jini, kuma lafiyayyen mutum zai rage haɗarin kamuwa da ciwon sukari na 2.
A cikin bidiyon a cikin wannan labarin, masanin ilimin abinci yana magana game da fa'idodin yogurt na gida.
