Ciwon sukari na 2 yana buƙatar zaɓi na abinci mai dacewa, wanda zai taimaka wajen daidaita sukarin jini da kare mai haƙuri daga canzawa zuwa nau'in dogaro da insulin.
Hakanan, masu ciwon sukari da ke dogaro da insulin dole ne suyi kiba kuma su hana kiba, sabili da haka, an zabi abinci musamman da adadin kuzari. Akwai ka'idodi da yawa game da amfani da abinci da kuma maganin zafin sa.
A ƙasa zamuyi bayanin abinci don kamuwa da cuta mai nau'in 2, menu da aka ba da shawarar, abinci da aka ba da izini dangane da glycemic index (GI), manufar GI, da kuma girke-girke masu amfani da yawa waɗanda zasu wadatar da abincin abinci masu ciwon sukari.
Menene GI kuma me yasa kuke buƙatar sani
Kowane mai haƙuri na ciwon sukari, ba tare da la'akari da nau'in ba, dole ne ya san manufar ƙididdigar ƙwayar glycemic kuma ya tsaya ga zaɓin abinci dangane da waɗannan alamun. Tsarin glycemic shine kwatankwacin dijital wanda ke nuna kwararar glucose a cikin jini, bayan amfanin su.
Abubuwan samfurori don ciwon sukari ya kamata suna da GI har zuwa 50 NA BIYU, tare da wannan abincin ana iya amfani dashi a cikin abincin yau da kullun ba tare da lahani ga lafiyar masu ciwon sukari ba. Tare da nuna alama har zuwa raka'a 70, ana ba da shawarar lokaci-lokaci don cinye su, amma duk abin da ke sama an haramta shi gaba ɗaya.
Bugu da kari, ya zama dole a sanyaya kayayyakin yadda ya kamata domin GI din su karu. Hanyoyin dafa abinci da aka ba da shawarar:
- A cikin microwave;
- A kan gasa;
- Tingarfafawa (musamman akan ruwa);
- Dafa abinci;
- Ga ma'aurata;
- A cikin dafaffen mai sauƙin, saurin "stew" da "yin burodi".
Hakanan matakin glycemic index shima ya shafi tsarin dafa abinci da kansa. Don haka, kayan masarufi da 'ya'yan itatuwa masu ƙwaya da yawa suna ƙaruwa da alamarta, koda kuwa waɗannan samfuran sun fada cikin jerin abubuwan da aka yarda. Hakanan haramun ne a sanya ruwan 'ya'yan itace daga' ya'yan itatuwa, tunda GI nasu yana da girma sosai, kuma yana canzawa a cikin ka’idar da ba a yarda da shi ba. Amma ana iya cinye ruwan tumatir har zuwa 200 ml a rana.
Akwai kayan lambu waɗanda suke da nau'ikan GI daban-daban a cikin kayan dafaffen da aka dafa. Misali tabbatacce wannan shine karas. Karas da ke da rahbi suna da GI na 35 IU, amma a cikin Boiled 85 IU.
Lokacin tattara abinci, ya kamata koyaushe ya kasance da jagorancin teburin glycemic indices.
Abincin da aka Yarda da Ka'idodin Abinci
Zaɓin samfurin don masu ciwon sukari iri-iri ne, kuma ana iya shirya jita-jita da yawa daga gare su, daga jita-jita masu suttura don masu ciwon sukari zuwa kayan zaki mai sukar lamiri. Yadda yakamata a zaɓi abinci shine rabin yaƙi a kan hanyar zuwa ingantaccen abinci.
Ya kamata ku san irin wannan dokar da kuke buƙatar cin abinci tare da ciwon sukari a cikin ƙananan rabo, zai fi dacewa a lokaci-lokaci na yau da kullun, da guje wa yawan yajin abinci da yajin abinci. Yawan abinci yana faruwa sau 5 zuwa 6 a rana.
Abinci na ƙarshe aƙalla awa biyu na zuwa gado. 'Ya'yan itãcen marmari, kayan lambu, hatsi, kayayyakin dabbobi suna cikin abincin yau da kullun, kuma yakamata a yi la’akari da wannan duk lokacin da aka shirya menu na mako.
'Ya'yan itãcen marmari tare da ƙarancin ƙwayar ma'anar glycemic, wato, har zuwa 50 FASAHA an gabatar dasu a ƙasa, saboda haka ana iya cin su ba tare da wani fargaba ba cewa wannan zai shafi sukarin jini. Kwararrun likitan ku na iya bada shawarar wadannan 'ya'yan itatuwa:
- Guzberi;
- Ceri mai zaki;
- Peach;
- Apple
- Pear
- Baki da ja currants;
- 'Ya'yan itacen Citrus (kowane iri-iri);
- Apricot
- Umwararren ƙwayar ceri;
- Rasberi
- Strawberry
- Persimmon;
- Kwayabayoyi
- Plum;
- Nectarine;
- Kuran daji na daji.
Yawan shawarar 'ya'yan itacen yau da kullun shine 200 - 250 grams. A lokaci guda, 'ya'yan itacen da kansu ya kamata a ci su don karin kumallo na farko ko na biyu, tunda suna ɗauke da glucose na ɗabi'a kuma domin ya kasance da ƙoshin lafiya, za a buƙaci aikin mutum, wanda kawai ke faruwa a farkon rabin rana.
Kayan lambu muhimmiyar tushen bitamin da ma'adinai. Daga gare su zaka iya dafa salati kawai, har ma da hadaddun kwano na nama da kifi, tare da haɗa kayan lambu. Kayan lambu da ke da GI har zuwa 50 KYAUTA:
- Albasa;
- Tumatir
- Karas (sabo ne kawai);
- Farin kabeji;
- Broccoli
- Bishiyar asparagus
- Wake
- Lentils
- Tafarnuwa
- Ganyen kore da ja;
- Barkono mai zaki;
- Das da aka bushe da peas - rawaya da kore;
- Haske;
- Turnip;
- Kwairo
- Namomin kaza.
A lokacin cin abinci, kayan marmari na kayan lambu, waɗanda aka shirya akan ruwa ko a kan broth na biyu (lokacin da ruwa tare da nama bayan an tafasa an dafa shi kuma ya sami sabon), zai zama kyakkyawan ingantaccen karatun farko. Mash miya kada ta kasance.
A karkashin dokar, irin wannan kayan lambu da aka fi so kamar yadda dankali ya ragu. Indexididdigar GI ya kai alamar sama da raka'a 70.
Idan, duk da haka, mai ciwon sukari ya yanke shawarar bi da kansa zuwa kwanar dankali, to kuna buƙatar yanke shi cikin guda kafin gaba kuma jiƙa shi a ruwa, zai fi dacewa da dare. Don haka sitaci mai wucewa ya fito kuma glycemic index ya ragu.
Ganyayyaki sune tushen makamashi wanda ba a canzawa don nau'in 1 da nau'in ciwon sukari na 2. Akwai shawarwari don shirye-shiryen - kar a yi hatsin hatsi tare da man shanu kuma kada a tafasa a cikin madara. Gabaɗaya, bayan cin abinci na hatsi na akalla aƙalla 2.5, bai kamata ku ci kayan kiwo da madara mai tsami ba, duk wannan na iya tayar da haɓakar sukari na jini.
Tsarin hatsi da aka ba da izini tare da alamar GI har zuwa 50 SHAWARA:
- Brown shinkafa (launin ruwan kasa ne, fari a ƙarƙashin bankin);
- Perlovka;
- Farar shinkafa;
- Buckwheat;
- Kayan kwaro
Ya kamata a banbance shi daban cewa oat flakes na da babban GI, amma idan kun fasa flakes din a cikin foda ko kuma sayen oatmeal, wannan tasa bazai zama haɗari ga masu ciwon sukari ba.
Madara da samfuran madara mai shayarwa shine cikakke abincin dare don masu ciwon sukari.
Daga cuku gida da kirim mai-mai mai sauƙi, kuna iya dafa abinci ba kawai lafiya ba, har ma da kayan zaki. An yarda da samfuran mai sha da madara mai madara:
- Duk madara;
- Madarar soya;
- Cream tare da 10% mai;
- Kefir;
- Ryazhenka;
- Cuku gida mai ƙima mai ƙima;
- Cire Tofu;
- Yogurt wanda ba'a sani ba.
Nama da na ɗakin sun ƙunshi babban abun ciki na furotin, wanda ke da fa'ida a kan yanayin masu ciwon sukari. An yarda da samfuran masu zuwa, nama kawai dole ne ya zama peeled ba mai kitse ba:
- Kayan
- Turkiyya;
- Abincin zomo;
- Chicken hanta;
- Naman kudan zuma;
- Naman sa.
Ya kamata kuma a san cewa babu kwai sama da ɗaya da aka yarda a cinye kowace rana; GI ɗinsa 50 ne.
Menu na mako-mako
Belowasan da ke ƙasa babban menu ne na mako, wanda zaku iya bi kuma kada ku ji tsoro don ɗaga sukarin jini.
Lokacin dafa abinci da rarraba abinci, yana da matukar mahimmanci a bi ka'idodin da ke sama.
Bugu da kari, rarar ruwan yau da kullun yakamata ya zama akalla lita biyu. Duk teas za a iya dandana shi da mai zaki. Ana sayar da irin wannan samfurin kayan abinci a kowane kantin magani.
Litinin:
- Karin kumallo - wani gram na salatin 'ya'yan itace (apple, lemo, pear) wanda aka dafa tare da yogurt marar kwasfa;
- Karin kumallo na biyu - cuku gida, guda biyu. kuxin fructose;
- Abincin rana - miyan kayan lambu, buckwheat porridge tare da hanta stewed, kore kofi;
- Abun ciye-ciye - salatin kayan lambu da kwai mai tafasa, kofi mai kosai tare da madara;
- Abincin dare - stew kayan lambu tare da kaza, shayi baƙar fata;
- Abincin dare na biyu shine gilashin kefir.
Talata:
- Karin kumallo - curd soufflé, koren shayi;
- Karin kumallo na biyu - 'ya'yan itace mai yanka, cuku gida, shayi;
- Abincin rana - buckwheat miya, tumatir da eggplant stew, dafaffen nama;
- Abincin ci - jelly (wanda aka shirya bisa ga girke-girke na masu ciwon sukari), guda 2. kuxin fructose;
- Abincin dare - kwalliya na sha'ir barkono tare da miya mai nama;
- Abincin dare na biyu shine gilashin ryazhenka, kore kore.
Laraba:
- Karin kumallo - cuku gida tare da 'ya'yan itatuwa da aka bushe, shayi;
- Karin kumallo na biyu - steamed omelet, kofi mai tsami tare da cream;
- Abincin rana - miyan kayan lambu, kayan dafaffen fure da salatin kayan lambu;
- Abin ci - shayi tare da pancakes don masu ciwon sukari;
- Abincin dare - meatballs a cikin tumatir miya;
- Abincin dare na biyu gilashin yogurt ne mara ruwa.
Alhamis:
- Karin kumallo - salatin 'ya'yan itace da aka dafa tare da yogurt mara bushe;
- Karin kumallo na biyu - sha'ir lu'ulu'u tare da guda'yan 'ya'yan itaciyar fari;
- Abincin rana - miya tare da shinkafa mai launin ruwan kasa, shinkafa mai sha'ir tare da patties hanta;
- Abincin rana bayan rana - salatin kayan lambu da kwai dafaffen, shayi;
- Abincin dare - egg egg gasa wanda aka sanyaya tare da minced kaza, koren kofi tare da cream;
- Abincin dare na biyu shine gilashin kefir, apple.
Juma'a:
- Karin kumallo - steamed omelet, baƙar fata;
- Karin kumallo na biyu - cuku gida, aya ɗaya;
- Abincin rana - miyan kayan lambu, gyada kaza, burodin buckwheat, shayi;
- Abin ci - shayi tare da charlotte ga masu ciwon sukari;
- Abincin dare - shinkafa sha'ir tare da patty;
- Abincin dare na biyu shine gilashin yogurt mai ƙarancin mai.
Asabar
- Karin kumallo - kwai dafaffen, tofu cuku, shayi tare da biscuits akan fructose;
- Karin kumallo na biyu - curd soufflé, pear guda, shayi;
- Abincin rana - miya tare da sha'ir lu'ulu'u, stewed namomin kaza tare da naman sa;
- Abincin ci - salatin 'ya'yan itace;
- Abincin dare - abincin burodin burodi, turkey;
- Abincin dare na biyu shine gilashin kefir.
Lahadi:
- Karin kumallo - shayi tare da pancakes don masu ciwon sukari;
- Karin kumallo na biyu - steamed omelet, salatin kayan lambu;
- Abincin rana - miyan kayan lambu, shinkafa mai launin ruwan kasa tare da hanta kaji.
- Abun ciye-ciye - oatmeal tare da 'ya'yan itatuwa da aka bushe, shayi.
- Abincin dare - kayan lambu stew, steamed kifi.
- Abincin dare na biyu shine gilashin ryazhenka, apple.
Mahimmanci ga irin wannan abincin, mai ciwon sukari ba kawai zai iya sarrafa matakan sukari na jini ba, amma kuma zai cika jiki tare da bitamin da ma'adanai.
Shawarwarin da suke da alaƙa
Abincin da ya dace shine ɗayan manyan abubuwan rayuwar rayuwar masu ciwon sukari, wanda zai hana canzawar sukari na digiri na biyu zuwa nau'in dogaro da insulin. Amma teburin cin abincin ya kamata ya kasance tare da rulesarin ƙarin dokoki daga rayuwar masu ciwon sukari.
100% barasa da shan sigari ya kamata a cire. Baya ga gaskiyar cewa barasa yana haɓaka matakan sukari na jini, shi ma, a tare da shan sigari, yana haifar da toshewar jijiyoyi.
Don haka, kuna buƙatar shiga cikin ilimin jiki a kullun, aƙalla awanni 45 a rana. Idan babu isasshen lokacin motsa jiki, to sai kuyi tafiya cikin sabon iska mai rama rashin rashin aikin motsa jiki. Kuna iya zaɓar ɗayan waɗannan wasanni:
- Tafiya;
- Tafiya
- Yoga
- Iyo
Bugu da kari, dole ne a saka kulawa ta musamman don barcin lafiya, tsawon lokacin da a cikin dattijo ya kusan awa tara. Masu ciwon sukari sau da yawa suna fama da rashin bacci, kuma wannan yana cutar da lafiyar su. Idan irin wannan matsalar ta wanzu, zaku iya yin yawo a cikin iska mai kyau kafin zuwa gado, ɗaukar wanka, da fitilun ƙona turare a cikin ɗakuna. Kafin zuwa gado, ware duk wani aiki mai motsa jiki. Duk wannan zai taimaka wajan hutu mai sauri zuwa gado.
Neman madaidaicin abinci mai gina jiki, motsa jiki matsakaici, kwanciyar hankali da rashin halaye marasa kyau, mara lafiyar mai ciwon sukari zai iya sauƙaƙe sarrafa sukari na jini da kuma kula da duk ayyukan jiki.
Bidiyo a cikin wannan labarin yana ba da jagora don zaɓar abinci don ciwon sukari na 2.
