Ba tare da la'akari da ko mai haƙuri yana da nau'in ciwon sukari da ya dogara da shi ba ko a'a, ya zama dole ya bi wasu ka'idoji tsawon rayuwarsa, mafi mahimmancin su shine tsarin abinci.
Abincin don masu ciwon sukari an samo asali ne daga zaɓin abincin da ke da ƙarancin glycemic index. Bugu da kari, akwai shawarwari kan yawan shan abinci, yawan hidimomi da kuma yawan yadda suke ci.
Don zaɓar abincin da ya dace don ciwon sukari da ke dogara da insulin, kuna buƙatar sanin samfuran GI da ƙa'idodi don sarrafa su. Sabili da haka, a ƙasa akwai bayani game da manufar tsarin glycemic index, abinci mai halatta, shawarwari don cin abinci, da kuma menu na yau da kullun don masu ciwon sukari.
Manuniyar Glycemic
Duk wani samfurin yana da nasa glycemic index. Wannan darajar dijital ta samfurin, wanda ke nuna tasirin sa game da kwararar glucose a cikin jini. Thearamin ci, mafi aminci mafi aminci.
INSD (ciwon sukari da ke dogaro da insulin) na bukatar mai haƙuri ya bi tsarin abinci mai karancin-carb, don kada ya tsokane wasu allurar insulin.
Tare da mellitus-non-insulin-dogara da ciwon sukari mellitus (nau'in ciwon sukari na 2), dokokin abinci da zaɓin samfuri daidai suke da nau'in ciwon sukari na 1.
Masu zuwa sune alamomin glycemic index:
- Samfura tare da alamomi har zuwa 50 FASAHA - an ba da izinin kowane adadin;
- Abubuwan samfuri tare da alamomi na kusan 70 NA BIYU - ana iya haɗa su lokaci-lokaci a cikin abincin;
- An haramta samfura tare da alamomi na raka'a 70 da sama.
Bayan wannan, duk abincin dole ne yabi wani magani mai zafi, wanda ya hada da:
- Tafasa;
- Ga ma'aurata;
- A cikin microwave;
- A cikin yanayin multicook "quenching";
- A kan gasa;
- Stew tare da karamin adadin kayan lambu.
Wasu samfuran samfuran da ke da ƙananan ƙididdigar ƙwayar cuta na glycemic na iya haɓaka ƙimarsu sosai dangane da zafin da yake bayarwa.
Ka'idodin abinci
Abincin abinci don insulin-darin ciwon sukari mellitus ya haɗa da abinci mai gina jiki. Dukkanin yankuna kaɗan ne, yawan cin abinci sau 5-6 a rana. Zai bada shawara don tsara abincinku a lokutan kullun.
Abincin dare na biyu ya kamata ya faru aƙalla sa'o'i biyu kafin lokacin kwanciya. Ya kamata karin kumallo mai ciwon sukari ya haɗa da 'ya'yan itãcen marmari, ya kamata a ci su da rana. Duk wannan yana faruwa ne saboda gaskiyar cewa tare da 'ya'yan itatuwa, glucose ya shiga cikin jini kuma dole ne ya rushe, wanda ayyukan motsa jiki ke sauƙaƙe, wanda yawanci yakan faru a farkon rabin rana.
Abincin abinci don ciwon sukari ya kamata ya ƙunshi abinci tare da fiber mai yawa. Misali, hidimar garin oatmeal daya zai cika rabin abin da ake bukata na jikin rana. Abincin hatsi kawai yana buƙatar dafa shi akan ruwa kuma ba tare da ƙara man shanu ba.
Abincin da ake buƙata na masu ciwon sukari da ke fama da cutar sankara ya gano waɗannan ka'idodi na asali:
- Yawan abinci da yawa daga sau 5 zuwa 6 a rana;
- Tsarin abinci mai gina jiki, a cikin ƙananan rabo;
- Ku ci a lokaci-lokaci;
- Duk samfurori zaɓi tare da ƙarancin glycemic index;
- 'Ya'yan itãcen marmari ya kamata a haɗa su cikin menu na karin kumallo;
- Cook dafaffar baranda akan ruwa ba tare da ƙara man shanu ba kuma kada ku sha tare da samfuran madara mai iska;
- Abinci na ƙarshe aƙalla awanni biyu kafin lokacin kwanciya;
- Ruwan 'ya'yan itace an hana shi sosai, amma an yarda da ruwan tumatir a cikin adadin 150 - 200 ml kowace rana;
- Sha akalla lita biyu na ruwa a rana;
- Abincin yau da kullun yakamata ya haɗa da 'ya'yan itatuwa, kayan marmari, hatsi, nama da kayayyakin kiwo.
- Guji yawan wuce gona da iri da azumi.
Duk waɗannan ka'idoji ana ɗaukarsu azaman tushen kowane abincin mai ciwon sukari.
Abubuwan da aka yarda
Kamar yadda aka ambata a baya, duk abincin yakamata ya sami ƙananan glycemic index, har zuwa raka'a 50. Don wannan, an gabatar da jerin kayan lambu, 'ya'yan itatuwa, nama, hatsi da samfuran kiwo da aka ba da izinin amfani yau da kullun a ƙasa.
Zai dace a yi la’akari da cewa wannan jeri ma ya dace da shari’ar yayin da mellitus-non-insulin-dogara da ciwon sukari, watau, tare da nau’in farko da na biyu.
Idan nau'in mai ciwon sukari na 2 bai bi ka'idodin abinci mai gina jiki da ayyukan yau da kullun ba, to rashin lafiyarsa a cikin ɗan gajeren lokaci zai iya zama cikin nau'in insulin-dogara.
Daga 'ya'yan itatuwa an yarda dashi:
- Kwayabayoyi
- Baki da ja currants;
- Apples
- Pears
- Guzberi;
- Strawberry
- 'Ya'yan itacen Citrus (lemun tsami, tangerines, lemu);
- Wuraren kwalliya;
- Rasberi
- Strawberriesan itacen daji;
- Apricots
- Nectarine;
- Peaches;
- Persimmon.
Amma ya kamata ku san cewa duk wani ruwan 'ya'yan itace, koda kuwa an yi su ne daga' ya'yan itaciyar da aka ba su, ya kasance ƙarƙashin dokar hana fita. Duk wannan yana faruwa ne saboda rashin wadataccen fiber, wanda ke nufin cewa glucose zai shiga jini cikin adadi mai yawa.
Daga kayan lambu zaku iya ci:
- Broccoli
- Albasa;
- Tafarnuwa
- Tumatir
- Farin kabeji;
- Lentils
- Dry Peas da aka bushe da rawaya;
- Namomin kaza;
- Kwairo
- Haske;
- Turnip;
- Green, ja da barkono mai zaki;
- Bishiyar asparagus
- Wake
Hakanan ana ba da damar karas mai sabo, glycemic index wanda shine raka'a 35, amma lokacin da aka dafa shi, adadi ya kai raka'a 85.
Abincin da ke da nau'in insulin-mai zaman kansa, kamar na nau'in ciwon sukari na farko, yakamata ya haɗa da hatsi daban-daban a cikin abincin yau da kullun. Macaroni yana contraindicated, idan akwai togiya, zaku iya cin taliya, amma daga alkama durum. Wannan shi ne banda dokar.
An ba da hatsi tare da ƙarancin glycemic index:
- Buckwheat;
- Perlovka;
- Bran Rice, (wato alama ce, ba hatsi ba);
- Farar shinkafa.
Hakanan, matsakaicin glycemic index na 55 PIECES yana da shinkafa mai launin ruwan kasa, wanda dole ne a dafa shi don minti 40 - 45, amma fararen yana da alamar 80 PIECES.
Abinci mai narkewa ya ƙunshi samfuran dabbobi waɗanda zasu iya daidaita jikin mutum tare da makamashi don duk ranar. Don haka, ana ba da nama da kayan abinci a matsayin abincin rana.
Kayan dabbobi suna da GI da suka kai 50 GASKIYA:
- Chicken (naman alade ba tare da fata ba);
- Turkiyya;
- Chicken hanta;
- Abincin zomo;
- Qwai (ba fiye da ɗaya a kowace rana ba);
- Naman kudan zuma;
- Boiled crayfish;
- Kifi mara nauyi.
Samfuran madara suna da wadataccen abinci a cikin bitamin da ma'adanai, suna yin kyakkyawan abincin dare na biyu. Hakanan zaka iya shirya kayan zaki, irin su panakota ko souffle.
Madara da kayayyakin kiwo:
- Cuku na gida;
- Kefir;
- Ryazhenka;
- Cream tare da mai mai har zuwa 10% m;
- Duk madara;
- Madara Skim;
- Madarar soya;
- Cire Tofu;
- Yogurt wanda ba'a sani ba.
Haɗe da waɗannan samfuran a cikin abincin mai ciwon sukari, zaka iya ƙirƙirar abincin don sukari na jini da kare mai haƙuri daga ƙarin injections na insulin.
Menu na rana
Baya ga samfuran da aka ba da izini ga samfuran, yana da kyau a kalla kimar menu na mai haƙuri tare da ciwon sukari na kowane nau'in.
Farkon karin kumallo - 'ya'yan itatuwa iri daban-daban (blueberries, apples, strawberries) wanda ke da kayan yogurt da ba a ɗauka ba.
Karin kumallo na biyu - kwai dafaffen, sha'ir lu'ulu'u, shayi baƙar fata.
Abincin rana - miya kayan lambu akan broth na biyu, yanka biyu na hanta kaza na nama tare da kayan lambu, shayi.
Abun ciye-ciye - cuku mai-kitse mai kitse tare da 'ya'yan itatuwa da aka bushe (prunes, apricots bushe, raisins)
Abincin dare - meatballs a cikin tumatir miya (daga shinkafa launin ruwan kasa da kaza minced), shayi tare da biscuits akan fructose.
Abincin dare na biyu - 200 ml na kefir, apple ɗaya.
Irin wannan abincin ba kawai zai iya tsayar da matakan sukari na jini al'ada ba, zai kuma daidaita jikin tare da bitamin da ma'adanai masu amfani.
Yana da mahimmanci a lura cewa an yarda da teas da baƙar fata a cikin ciwon sukari. Amma ba lallai ne ku yi fahariya game da abubuwan sha da yawa ba, saboda ba za ku iya shan ruwan lemon ba. Sabili da haka, waɗannan girke-girke ne don jin daɗi, kuma a lokaci guda shayin mandarin mai lafiya.
Don shirya ɗayan sabis na irin wannan abin sha, zaku buƙaci kwas ɗin Tangerine, wanda ya kamata a murƙushe cikin ƙananan guda kuma a zuba 200 ml na ruwan zãfi. Af, ana amfani da peran tangerine don ciwon sukari don wasu dalilai na magani. Bari tsaya a cikin murfin na akalla minti uku. Irin wannan shayi yana karfafa ayyukan kariya na jiki, sannan yana kwantar da hankalin jijiyoyi, wanda ke iya haifar da mummunan tasirin cutar sankara.
A cikin lokacin da ba a iya samun tangerines akan shelves, wannan baya hana masu ciwon sukari yin shayin tangerine. Bushe kwasfa a gaba sannan a niƙa shi tare da ɗanyen felan ko gwal. Yi tangerine foda nan da nan kafin yin shayi.
Bidiyo a cikin wannan labarin yayi magana game da ka'idodin abinci mai gina jiki ga kowane nau'in ciwon sukari.
