Rayuwa tare da ciwon sukari na nau'in farko da na biyu yana buƙatar mai haƙuri ya lura da dokoki da yawa waɗanda ke hana tsalle cikin sukarin jini. Wajibi ne a shiga motsa jiki a kullun, wanda ke toshe riba, wanda masu ciwon sukari ke addabar su sakamakon rikicewar metabolism, hakanan zai taimaka wa jiki shan glucose.
Mabuɗin lafiyar lafiya da sarrafa dukkan alamu shine abinci mai dacewa, wanda yakamata a ƙididdige shi bisa ga ƙididdigar glycemic index na samfuran da ka'idodin maganin zafin su.
Ba duk abincin da za a iya ci tare da ciwon sukari ba, har ma da kayan lambu da 'ya'yan itatuwa, an yarda da wasun su, amma a adadi kaɗan. Tare da babban sukari, kuna buƙatar ware abinci tare da carbohydrates mai sauƙin digestible, wato, waɗanda ke da babban glycemic index. Zasu tsokani tsalle mai tsayi a cikin sukarin jini kuma hakan yana haifar da hauhawar jini, wanda ke haɓaka kashi a cikin allurar insulin.
Abin da ya sa yana da mahimmanci a bincika menene abinci za a iya ci tare da haɓakar sukari na jini, jerin abubuwan da za'a tattauna a ƙasa, menene maganin zafi ake buƙata kuma menene, gabaɗaya, yana nuna irin wannan abu kamar GI.
Glycemic index - menene
Kalmar glycemic index tana nufin yawan rushewar carbohydrates a cikin jini da tasirin su kai tsaye ga matakan glucose. Lokacin da abinci tare da babban glycemic index (GI) ya shiga jiki, yana fara haɓaka ƙashin sukari da sauri, ta haka yana cutar da lafiyar lafiyar masu ciwon sukari, wanda za a iya inganta kawai ta hanyar ƙarin allurar gajeren insulin.
Don kula da matakan sukari na yau da kullun, kuna buƙatar zaɓar abinci tare da ƙarancin GI, lokaci-lokaci tare da matsakaicin GI, kuma a kowane yanayi ya kamata ku ci abinci tare da babban glycemic index. Amma menene alamun da ake la'akari da al'ada? Mai zuwa jerin rukuni na GI:
- Daga raka'a 0 zuwa 50 - alam mara nauyi;
- Daga raka'a 50 zuwa 70 - matsakaita;
- Daga 70 zuwa sama, UNIT tana da girma.
Baya ga jerin, wanda ya ƙunshi jerin samfuran samfuran da aka ba da izini, dole ne kuyi la'akari da ka'idodin maganin zafinsu. Lallai, lokacin yin soya ko tuƙa tare da ƙarin adadin man kayan lambu, GI na samfuran da aka halatta ya hau sosai.
Kuna iya sarrafa abinci ta hanyoyi masu zuwa:
- Tafasa;
- A cikin microwave;
- A cikin multicooker, yanayin "quenching";
- Ga ma'aurata;
- Stew tare da karamin adadin kayan lambu;
- Gasa gasa.
Karka ɗauka cewa abincin mai ciwon sukari yayi ƙanƙanci a zaɓi, saboda jerin abubuwan da aka ba da izini sun haɗa da 'ya'yan itatuwa, kayan marmari da kayan dabbobi wanda yakamata ya kasance a cikin abincin yau da kullun.
Daga abinci da aka yarda zaku iya dafa abinci iri-iri - saladi, jita-jita masu yalwar abinci, casseroles, curd soufflé har ma da kayan zaki.
Kayan dabbobi
Abincin asalin dabba shine tushen tushen mahimmancin kuzari ga duk rana. Wannan ya hada da nama, bakin ciki, qwai, kayan kiwo da madara mai tsafta.
Lokacin cin nama daga jerin da aka ba da izini, koyaushe ya kamata cire fata da mai daga gare ta, ba su da wani amfani, kawai cholesterol da ke cutar da jiki.
An yarda da kwai mai narkewa a cikin ciwon sukari a cikin kowane nau'i, GI na gwaiduwa shine 50 PIECES, kuma furotin shine 48 CIGABA, ƙaddara ta yau da kullun shine kwai ɗaya. Af, ya ƙunshi babban adadin ƙwayar cholesterol. Za'a iya amfani da ƙwai don dafa casseroles da soufflé curd.
Daga nama yana da kyau a dakatar da zabi akan:
- Chicken - GI shine 0 BUDE;
- Rabbit - GI shine 0 BUDE;
- Chicken hanta - GI daidai yake da 35 NA BIYU;
- Turkiyya - GI shine 0;
- Naman sa - GI shine 0.
Waɗannan samfuran da ke da sukari mai haɓaka ba za su haifar da shi ya tashi ba, a maimakon haka ya wadatar da jiki tare da abubuwanda ake buƙata da bitamin, saboda, alal misali, cutlet ɗin kaji don nau'in masu ciwon sukari na 2 za'a iya dafa shi.
Madara da samfuran madara mai tsami suna da sinadarai da yawa kuma cikakke ne don abincin dare mai sauki. Ga jerin su:
- Milk - raka'a 30;
- Yogurt mara amfani - 35 raka'a;
- Kefir - raka'a 15;
- Cuku-free gida cuku - 30 raka'a;
- Madarar Skim - raka'a 25.
Daga cuku gida, zaku iya dafa kowane irin kayan zaki kuma ku ci su don karin kumallo, ƙari tare da 'ya'yan itatuwa. Ga ɗayansu - za ku buƙaci gram 200 na cuku mai ƙarancin kitse, kwai ɗaya, 50 grams na cakuda 'ya'yan itatuwa da aka bushe (bushe da abarba da' ya'yan ɓaure), kirfa a saman wuƙa, da kayan zaki idan ana so.
Cakuda na gida an haɗe shi da qwai da 'ya'yan itatuwa da aka bushe, pre-steamed a cikin ruwan zãfi na mintina 20. Beat the mass tare da blender har sai an sami daidaiton aiki. Bayan canja wurin zuwa silicone mold da saka a cikin obin na lantarki na mintina 15. Bayan wannan lokacin, canja wurin abin da ya gama bayan soya zuwa faranti kuma yayyafa da kirfa.
Mai zuwa jerin abubuwan da abinci ba za a iya cinyewa a cikin abincin yau da kullun ba:
- Taro Curd - 70 GUDA BIYU;
- Tsarin Nama na naman sa - 56 NA BIYU;
- Kirim mai tsami - raka'a 56;
- Butter - 55 IEarfafa.
Hakanan an haramta duk kifin mai da nama - alade, rago, mai.
Dabbobin
Tare da kowane nau'in ciwon sukari, marasa lafiya sau da yawa suna mamakin wane irin hatsi za a iya ci don kada su ƙara yawan sukarin jini? A wannan yanayin, zabin yana da matukar fa'ida, babbar doka ita ce kada a sanya kayan dafaffen abinci da man shanu sannan kuma kada su sha kayan madara, saboda wannan yana kara hadarin da zai iya kasancewa a tsalle a cikin tsarin glucose din jini.
Ya kamata a hada da garin porridge a cikin abincin yau da kullun, gwargwadon ƙididdigar - hidimomi ɗaya zai zama tablespoons 4 na hatsi mai ƙwai. saboda yawan abun ciki na fiber, hatsi suna ba da gudummawa ga daidaituwar ƙwayar gastrointestinal.
Hatsi da aka ba da izini tare da ƙarancin glycemic index:
- Farar shinkafa - GUDA 40;
- Buckwheat - 50 LATSA;
- Perlovka - raka'a 22;
- Launin ruwan kasa (launin ruwan kasa) shinkafa - 45 LATIJI.
Sha'ir da buckwheat suna da babban abun ciki na bitamin da abubuwa masu mahimmanci, don haka waɗannan hatsi biyu ya kamata su ci cikin abincin mai haƙuri tare da ciwon sukari.
Babban Abubuwan da aka Haramta:
- Rice - 70 KUDI;
- Semolina porridge - 70 SHAWARA:
- Oatmeal - SHAWARA 66.
Abin lura ne cewa oatmeal, ƙasa cikin gari (oatmeal), yana da ƙarancin glycemic index.
Kayan lambu
An ba da izinin amfani da kayan lambu a cikin adadin da ba a iyakance ba, ba shakka, waɗanda suke kan jerin. Amma akwai wasu matsaloli. Misali tabbatacce wannan shine karas. Ana iya cinye shi da ɗanɗano (GI = 35 PIECES), amma a cikin dafaffen yana da alamar nuna sama da matsakaici (GI = 70 PIECES). Don rage ƙirar da aka tafasa, yana da wajibi a tafasa karas a cikin manyan guda, puree ƙarƙashin ƙasan haram.
Dankakken dankali yana da GI guda 65, kuma dankali mai nauyin 90 NA BIYU, saboda amfanin su da abinci, matakin sukari na jini zai haɓaka da sauri. Amma idan har yanzu baku iya jure rashin dankali a cikin abincin ba, ana bada shawara a jiƙa shi a cikin ruwan sanyi don rage GI cikin dare - wannan zai bar sitaci mai yawa.
Da ke ƙasa akwai samfuran samfuran da aka ba da izini dangane da jigoginsu:
- Broccoli - 10 KUDI;
- Albasa - raka'a 10;
- Kokwamba - 10ED;
- Ganyen barkono 10 KUDI;
- Ruwan barkono - 15 LATSA;
- Kankana farin kabeji - raka'a 15;
- Man zaitun - raka'a 15;
- Farin kabeji - 15;
- Tafarnuwa - raka'a 20;
- Tumatir - raka'a 15.
Daga kayan lambu ba kawai an shirya salads ba, har ma da sauran jita-jita a cikin stew da Boiled form. Wannan na iya zama babbar kwano ga nama da kifi. Ka ji daɗin haɗuwa da kayan lambu iri-iri - a wannan yanayin, babu ƙuntatawa ga masu ciwon sukari.
Za'a iya yin ruwan 'ya'yan itace daga kayan kayan lambu, zai fi dacewa tumatir - ya ƙunshi yawancin bitamin da ma'adinai masu mahimmanci, amma an hana ruwan' ya'yan itace gaba ɗaya.
Idan akwai togiya, zaku iya shan ruwan milimita 70, wanda aka iya ɗanɗara shi da ruwa, gwargwado ɗaya zuwa uku.
'Ya'yan itace
'Ya'yan itãcen marmari na taka muhimmiyar rawa a cikin abincin mai ciwon sukari, saboda suna ƙunshe da adadin bitamin da fiber, wanda ke taimakawa kawar da gubobi daga jiki, da haɓaka ayyukan carbohydrate da mai mai.
Yin amfani da 'ya'yan itace yau da kullun na iya zuwa kashi ɗaya bisa uku na adadin abincin. Amma idan kuka ba da fifiko ga abinci mai daɗin ci da mai daɗi, yana yiwuwa a ƙara yawan adadin amfanin yau da kullun.
Hakanan, ana samun yawancin bitamin a cikin 'ya'yan itacen citrus. Abincin ingantaccen abin sha shine an yi shi da peranin tangerine. Don yin hidima guda, kuna buƙatar cokali biyu na yankakken kwasfa, wanda aka cika da 200 ml na ruwan zãfi kuma ya ba da aƙalla minti biyar. Irin wannan shayi tangerine zai kara juriya ga jikin mutum wajen kamuwa da cuta da sanyaya jijiyoyin jiki.
Daga cikin 'ya'yan itãcen, an yarda da masu zuwa:
- Blackcurrant - 15 KUDI;
- Lemon - raka'a 20;
- Inabi - 22 KUDI;
- Cherry - 22 LATSA;
- Pomegranate - raka'a 35;
- Plum - IEARUDAI 25;
- Pear - raka'a 35;
- Apricots da aka bushe - raka'a 30;
- Apples - raka'a 30;
- Apricots da aka bushe - raka'a 30;
- Plum cherry - raka'a 25;
- Orange - 30 IEa'idodi;
- Peach - raka'a 35;
- Rasberi - raka'a 30.
Zai fi kyau ku ci 'ya'yan itatuwa don karin kumallo, tunda har yanzu suna ɗauke da glucose kuma jiki yana buƙatar ayyukan jiki don ƙoshin da ya dace. Babban zaɓi na karin kumallo shine salatin 'ya'yan itace wanda aka girka tare da yogurt ko kefir.
Kuna iya amfani da kayan ado na 'ya'yan itatuwa da aka bushe - wannan zai taimaka wajen haɓakar tsarin garkuwar jiki da daidaita al'ada aikin hanji. Don shirya yanki na yau da kullun na kayan ado, zaku buƙaci cakuda 50 na 'ya'yan itatuwa mai bushe (bushe apricots, raisins, prunes) - duk wannan an zuba shi da 300 ml na ruwan zãfi kuma an ba shi aƙalla minti 10.
Ofaya daga cikin zaɓuɓɓuka don salatin 'ya'yan itace:
- Hatsi na rumman - guda 15;
- Greenaya daga cikin kore apple;
- Rabin orange;
- Uku sun haɗu da plums masu ƙarfi;
- 200 ml na yogurt ba tare da ɓarna ko kefir ba.
Yanke 'ya'yan itacen cikin manyan cubes, ƙara pomegranate da 200 ml na yogurt marar ruwa. Irin wannan karin kumallo ya fi kyau kada ku dafa nan da nan kafin amfani, don adana cikakken ƙimar samfuran.
Ruwan 'ya'yan itace, koda kuwa an yi shi ne daga' ya'yan itatuwa tare da ƙayyadaddun glycemic index, suna da haɓaka tasiri a kan sukarin jini. Dukkanin an yi bayanin su a sauƙaƙe - babu fiber a cikin ruwan 'ya'yan itace.
Tsarin wutar lantarki
Hakanan ana buƙatar aiwatar da abincin abinci gwargwadon tsari na musamman. Don haka, abincin ya kamata ya zama kaɗan, a cikin ƙananan rabo, sau 5-6 a rana, tare da madaidaiciya tazara, zai fi dacewa a lokaci guda. Wannan ya wajaba don ƙwayar ƙwayar cuta ta kasance a shirye don ɗaukar kaya kuma tayi ƙoƙarin kanta ta samar da insulin na hormone zuwa mafi girma (yana nufin nau'in ciwon sukari na biyu).
Mai haƙuri mai ciwon sukari yana buƙatar cinye ruwa aƙalla lita biyu a rana, amma zaka iya lissafa adadin da ake so gwargwadon adadin kuzarin da aka ci a rana, saboda haka kalori ɗaya daidai yake da milliliter na ruwa ɗaya.
Duk wani samfurin da likitancin endocrinologist ya umarta an barshi ya ci sai bayan shawara tare da likita.
Tare da irin wannan cututtukan kamar ciwon sukari, mai haƙuri kawai dole ne ya zama mai alhakin da ladabi don sarrafa sukari na jini kuma kada ya tsokani tsalle-tsalle mara gaskiyarsa.
A cikin bidiyon a cikin wannan labarin, likita zai ci gaba da taken tasirin abinci akan sukarin jini.
