Bayyanar ciwon sukari na buƙatar mai haƙuri ya kiyaye tsauraran dokoki na yau da kullun, shiga cikin al'adun jiki na matsakaici kuma ku ci daidai. Latterarshe yana taka rawar gani sosai wajen haɓakar sukari na jini. Bayan bin tsarin cin abinci mai tsafta, mai ciwon sukari yana kare kansa daga ƙarin injections na insulin marasa amfani.
Kamar kowane mutum mai lafiya, mai haƙuri da ciwon sukari yana son yalwata abincinsa, musamman kayan abinci na gari, tunda suna ƙarƙashin ƙaƙƙarfan dokar. Zabi mai hankali shine shirya fritters. Zasu iya zama mai dadi (amma ba tare da sukari ba) ko kayan lambu. Wannan karin kumallo ne mai haƙuri, yana ba ku damar saturate jikin mutum na dogon lokaci.
Ya kamata a jaddada cewa yana da kyau a yi amfani da kicin don karin kumallo, don saurin shan glucose ta jiki, saboda yawan motsa jiki da safe.
Da ke ƙasa za a ba da girke-girke da yawa don fritters, duka 'ya'yan itace da kayan marmari, la'akari da glycemic index, ainihin ra'ayi na glycemic index da samfuran amfani da shirye-shiryen waɗannan jita-jita ana la'akari.
Manuniyar Glycemic
Duk wani samfurin yana da jigon kansa na glycemic index, wanda ke nuna ƙimar shan glucose a cikin jini.
Tare da kulawar zafi mara kyau, wannan alamar zata iya ƙaruwa sosai. Sabili da haka, yana da matukar mahimmanci a bi teburin da ke ƙasa lokacin zabar samfuran don shirye-shiryen fritters.
Abubuwan da aka yarda da su don masu ciwon sukari ya kamata suna da ƙananan GI, kuma ana ba su izinin cin abinci tare da lokaci-lokaci tare da matsakaicin GI, amma an haramta babban GI. Anan ga tsarin jagorar glycemic:
- KUDI 50 NA FARKO - ƙasa;
- Har zuwa raka'a 70 - matsakaici;
- Daga raka'a 70 da sama - babba.
Ya kamata a shirya abinci gaba ɗaya kawai ta irin waɗannan hanyoyin:
- Dafa;
- Ga ma'aurata;
- A cikin microwave;
- A kan gasa;
- A cikin dafaffen mai hankali, yanayin "quenching".
Pancakes ga masu ciwon sukari za a iya shirya su tare da kayan lambu da 'ya'yan itatuwa duka, saboda haka kuna buƙatar sanin ƙididdigar glycemic na dukkanin abubuwan da ake amfani da su:
- Zucchini - raka'a 75;
- Faski - raka'a 5;
- Dill - raka'a 15;
- Mandarin - 40 KUDI;
- Apples - raka'a 30;
- Whitean fari fari - 0 IEauka, gwaiduwa - 50 FITO;
- Kefir - raka'a 15;
- Gari mai rai - raka'a 45;
- Oatmeal - 45 KUDI.
Mafi girke girke kayan lambu mafi yawancin girke-girke shine zucchini fritters.
Kayan girke-girke na Hash
An shirya su da sauri sosai, amma ƙididdigar glycemic su ta bambanta tsakanin matsakaici da babba.
Sabili da haka, irin wannan tasa bazai kasance a kan tebur ba sau da yawa kuma yana da kyawawa cewa a ci abincin a cikin abincin farko ko na biyu.
Duk wannan yana faruwa ne saboda gaskiyar cewa a farkon rabin rana mutum yana da mafi girman aikin jiki, wannan zai taimakawa glucose da ke shiga jini ya narke cikin sauri.
Don squash fritters kuna buƙatar:
- Gilashin gari guda ɗaya;
- Smallayan ƙaramin zucchini;
- Kwai daya;
- Faski da dill;
- Gishiri da barkono dandana.
Zucchini grate, yankakken faski da Dill, kuma haɗa dukkan kayan da suka rage sosai har sai santsi. Ya kamata daidaituwar gwajin ya zama m. Kuna iya soya kwanon ruwar a cikin miya a cikin ɗan karamin man kayan lambu tare da ƙari da ruwa. Ko tururi. A baya can, rufe kasan jita tare da takarda takarda, inda za a shimfiɗa kullu da kwanon.
Af, za a iya maye gurbin hatsin hatsin rai tare da oatmeal, wanda yake mai sauƙin sauƙaƙe don dafa abinci a gida. Don yin wannan, ɗauki oatmeal kuma niƙa shi cikin gari ta amfani da blender ko niƙa kofi. Kawai tuna cewa flakes kansu an haramta wa masu ciwon sukari, tun da suna da alamar glycemic index sama da matsakaita, amma gari a akasin wannan, raka'a 40 kawai.
An tsara wannan girke-girke don ƙididdige biyu, ana iya adanar sauran abincin a cikin firiji.
Kwakwalwa masu zaki
Ana iya dafa pancakes don nau'in mai ciwon sukari na 2 a matsayin kayan zaki, amma ba tare da sukari ba. Ya kamata a maye gurbinsa da wasu allunan kayan zaki, wanda aka sayar a kowane kantin magani.
Za'a iya shirya girke-girke mai raɗaɗi tare da ƙari na cuku gida da tare da kefir. Dukkanta ya dogara ne akan fifikon mutum. Abun kula da zafinsu yakamata ya kasance yana soya, amma tare da ƙaramin amfani da man kayan lambu, ko steamed. Zaɓin na ƙarshe ya fi dacewa, saboda a samfuran akwai ragowar bitamin masu amfani da ma'adanai masu amfani, kazalika da glycemic index na samfuran ba ya ƙaruwa.
Don citrus fritters kuna buƙatar:
- Tangerines guda biyu;
- Gilashin gari guda (hatsin rai ko oatmeal);
- Allunan zaki biyu;
- Kefir 150 ml mai-kitse;
- Kwai daya;
- Cinnamon
Hada kefir da abun zaki da gari tare da cakuda su sosai har sai dunkulensu ya bushe gaba daya. Sa'an nan kuma ƙara kwai da tangerines. Ya kamata a ɗaure Tangerines a baya, a cikin yanka kuma a yanka a rabi.
Sanya a cikin kwanon rufi tare da cokali. 'Ya'yan piecesan itace kaɗan. Sannu a hankali soya a ƙarƙashin murfin a ɓangarorin biyu na minti uku zuwa biyar. Sa'an nan a sa a kan kwano kuma yayyafa da kirfa. An tsara wannan adadin kayan abinci don sabis biyu. Wannan kyakkyawan karin kumallo ne, musamman a hade tare da shayi na tonic dangane da peels tangerine.
Hakanan akwai girke-girke ta amfani da cuku mai ƙarancin mai, amma zai iya zama mafi yawan cuku cuku, maimakon gurasar. Don bautar biyu zaka buƙaci:
- 150 grams na cuku gida mai-mai;
- 150 - 200 grams na gari (hatsin rai ko oatmeal);
- Kwai daya;
- Allunan zaki biyu;
- 0.5 teaspoon na soda;
- Sweetaya daga cikin zaki mai daɗin rai;
- Cinnamon
'Baƙan tuffa kuma ku kirfa shi, sai a haɗasu cuku gida da gari. Dama har sai da santsi. Tabletsara allunan 2 na zaki, bayan dilging su a cikin teaspoon na ruwa, a zuba a soda. Haɗa kayan masarufi kuma. Soya a ƙarƙashin murfi a cikin tukunyar miya tare da ƙaramin adadin kayan lambu, an ba shi izinin ƙara ruwa kadan. Bayan dafa abinci, yayyafa kirfa akan fritters.
A cikin bidiyon a cikin wannan labarin, an gabatar da recipesan ƙarin girke-girke na pancake don masu ciwon sukari.
