Abin takaici, cutar ciwon sukari ta yaɗu kuma, fuskantar wannan matsala, mai haƙuri dole ne a kai a kai don bin ka'idodin tsarin abinci mai kyau, motsa jiki na zahiri, za a kula da shi ta hanyar endocrinologist kuma a kula da matakan sukari na jini yau da kullun, har ma a gida tare da glucometer.
Abincin abinci shine farkon da nasara doka don sarrafa matakan glucose na jini. Karka ɗauka cewa wannan ya yi alkawarin iyakancewar ɗimbin abinci. A akasin wannan, zaka iya amfani da girke-girke iri-iri, babban abin shine a sanyaya kayayyakin yadda yakamata a yi la'akari da ƙididdigar glycemic.
Tabbas, an haramta sukari gaba ɗaya ga masu ciwon sukari, amma wannan gaskiyar ba ta ware da shirye-shiryen shaye-shaye na halitta ba tare da sukari ba. Da ke ƙasa zamu ba da cikakken bayanin samfuran da za ku iya ƙirƙirar kayan abincin, ku bayyana ƙididdigar glycemic kuma ku ba da shawarwari don maganin zafi.
Dafa abinci da Shawarwarin Abinci
Tare da ciwon sukari na kowane nau'in, ya zama dole a bi ka'idodin zafin magani na kowane samfuran. Wannan yana zama tabbacin tabbataccen tsarin glycemic index dinsu.
Alamar glycemic alama ce da ke nuna alamar glucose a cikin jini bayan cin abinci da abin sha. Yana iya bambanta, dangane da shiri.
Misali, karas sabo yana da mai nuna raka'a 35, kuma Boka ya wuce abin halatta - raka'a 85.
Ya kamata a shirya abinci kawai ta irin waɗannan hanyoyin:
- tafasa;
- stew, tare da ƙaramin kayan haɗi na kayan lambu, zaitun ko man linse;
- tururi;
- a cikin obin na lantarki;
- a cikin jinkirin mai dafa abinci, a cikin "quenching" Yanayin
Don haka, mai haƙuri ya hana karuwa a cikin lahani na cutarwa na GI don haka yana kare lafiyar sa daga cutar glycemia. Idan ba ku bi ka'idodin da ke sama ba, to, nau'in ciwon sukari na 2 na iya haɓaka cikin sauri zuwa nau'in dogaro da insulin - na farko.
Yana da kyau sanin cewa an ba da izinin 'ya'yan itatuwa da yawa don masu ciwon sukari. Amma shirya ruwan 'ya'yan itace daga gare su, haramun ne. Abubuwa sun bambanta da tumatir - an yarda da ruwan tumatir a cikin abincin, amma ba fiye da 150 ml a rana ba.
An cire sukari gaba daya daga rayuwar mai ciwon sukari, amma rashirsa na iya maye gurbin maye gurbin sukari, wadanda ake siyarwa a kowane kantin magani. Ba tare da ɓata lokaci ba, ana ba da izinin zuma, wanda aka ƙara a cikin kayan zaki da abin sha mai zafi.
Tare da ciwon sukari na kowane nau'in, haramun ne don matsananciyar yunwa ko yawan damuwa - wannan yana haifar da tsalle tsalle cikin sukari na jini kuma yana ƙara buƙatar ƙarin insulin. Kuna buƙatar yin jadawalin abinci, musamman a lokaci-lokaci na yau da kullun kuma a sa'a guda, rabo ya zama ƙarami. Duk wannan zai taimaka wa jiki sakin insulin na hormone a daidai lokacin. Bugu da kari, hanji na inganta.
Abincin ƙarshe ya kamata ya faru akalla sa'o'i biyu kafin zuwa gado.
Alamar Glycemic Product
Don shirya Sweets ba tare da sukari ba, kuna buƙatar ƙayyade jerin samfuran samfuran da aka yarda.
Masu ciwon sukari suna buƙatar zaɓar waɗanda ke da tasoshin glycemic na kimanin raka'a 50, kuma samfuran da ke nuna alamar raka'a 70 har ila yau za'a iya amfani dasu.
Da kyau, duk ragowar da suka wuce alamar 70 raka'a haramun ne.
Za'a iya yin 'ya'yan itace-waɗanda ba sa siyen-suga daga waɗannan abincin:
- 'ya'yan itacen citrus (lemun tsami, innabi, mandarin) - ƙididdigar ba ta wuce KYAUTATA 30 ba;
- strawberries - raka'a 25;
- plum - raka'a 25;
- apples - raka'a 30;
- lingonberry - raka'a 25;
- pear - raka'a 20;
- ceri - 20 LATSA;
- baki currant - 15 IEARYA;
- ja currant - 30ED;
- rasberi - raka'a 30.
Bugu da kari, ana buƙatar samfuran dabbobi:
- kwai kaza - raka'a 48;
- cuku gida - raka'a 30;
- kefir - raka'a 15.
Ba shi yiwuwa a dogara dogara da glycemic index na zuma, saboda gaskiyar cewa yanayin ajiya samfurin da nau'in shuka na shuka suna shafar wannan alamar. Yawancin lokaci, mai nuna alama ya bambanta raka'a 55 zuwa 100. Babban glycemic index yana cikin zuma, wanda aka narkar da shi tare da syrups da sauran kayan zaki daga masana'antun marasa amfani. Sabili da haka, yana da kyau a sayi irin wannan samfurin a cikin manyan manyan kantuna, suna buƙatar takardar shaidar ingancin da ta dace.
Kudan zuma daga kananzir, linden, eucalyptus da acacia suna da ma'anar glycemic har zuwa raka'a 55, hakika, tare da dabi'ar albarkatun kasa da kanta.
Daga duk samfuran da ke sama, zaku iya shirya kayan zaki mai ƙarancin kaye, smoothie, jelly, jelly, salatin 'ya'yan itace da casseroles.
Anan akwai girke-girke mafi kyau duka, tare da ƙarancin ɗan kwalliya da babban abun ciki na bitamin da ma'adanai masu lafiya.
Abincin Abincin 'Ya'yan itace
Tare da ciwon sukari, an yarda da amfani da sumba, wanda ke da tasiri mai amfani ga aikin jijiyoyin jini.
Zai dace a yi la'akari da cewa za'a iya canza jerin 'ya'yan itatuwa bisa ga abubuwan da ake so na mai haƙuri, babban abu shine zaɓin da ya dace, yin la’akari da glycemic index. Zai fi kyau bayar da fifiko ga 'ya'yan itatuwa masu zaki, don haka buƙatar ƙara kayan zaki za su shuɗe.
Hakanan, ana iya bugu da ƙima iri iri. Don shirya shi zaka buƙaci (don sau biyu don yin hidimar):
- guda biyar na ceri;
- rabin lu'u-lu'u;
- apple daya;
- yanki na lemun tsami;
- biyar rasberi;
- oat gari.
Garin oat a gida ana yi dashi da sauri sosai - yana ɗaukar oatmeal kuma a niƙa shi a cikin buhunan goro, ko a gasa kofi, zuwa matsayin ƙura. Bayan haka, samfurin da aka haɗu ya haɗu a cikin rabin lita na Boiled sanyi ruwa.
Duk 'ya'yan itatuwa suna dafa shi na mintina 10, sakamakon ruwan yana tacewa kuma an sake sanya shi a kan jinkirin wuta. Bayan haka an kawo shi tafasa, kuma a wannan lokacin an saka busasshen farin ciki (oatmeal da ruwa) a cikin rafi na bakin ciki. Wajibi ne a motsa jelly din don ci gaba da lumshe su. Bayan ya isa yawan da ake so, jelly ya shirya.
An shirya girke-girke masu amfani ba tare da maganin zafi ba don kiyaye duk kaddarorin samfuran. Ga salatin 'ya'yan itace zaka buƙaci waɗannan sinadaran:
- 15 shuɗiyoyi masu ruwan shuɗi da masu launin ja;
- 'Ya'yan rumman guda 20;
- rabin kore kore ba tare da kwasfa;
- 10 berries na strawberry daji.
An yanke apple a kananan cubes biyu zuwa santimita uku a cikin girman, kuma an cakuda shi da sauran 'ya'yan itacen. Zuba taro mai sakamakon tare da 100 ml na kefir. Irin wannan salatin 'ya'yan itace yana da kyau a shirya shi nan da nan kafin amfani.
Duk yadda abin mamaki zai iya zama, jelly na iya kasancewa a cikin abincin mai haƙuri da ciwon sukari na kowane nau'in. Har zuwa kwanan nan, amfani da gelatin, wanda ya zama dole a cikin samar da irin wannan kayan zaki, an kira shi a cikin tambaya, amma bayan binciken da hankali a cikin abubuwan da ke ciki, zamu iya yanke hukuncin cewa ba ya haifar da barazanar rataye sukari a cikin jini.
Gaskiyar ita ce gelatin ya ƙunshi furotin 87%, wanda aka ba da shawarar ga masu ciwon sukari a cikin abincinsu na yau da kullun. Don yin lemun tsami jelly kuna buƙatar:
- lemun tsami biyu;
- 25 grams na gelatin;
- tsarkakakken ruwa.
Lemonaya daga cikin lemun tsami an gasa shi sosai, sannan a haɗa shi da lita na tsarkakakken ruwan sha ko kuma a ɗora shi da zafi matsakaici, a zuba shi cikin ramin na bakin ciki. Cook har sai syrup yana da bambancin dandano lemun tsami. Bayan haka, ba tare da cirewa daga wuta ba, matsi ruwan 'ya'yan lemun tsami daya a kawo a tafasa, sannan a kashe. Zuba jelly na gaba a cikin molds kuma sanyaya har sai sanyi gaba daya. Masu son sukari na iya ƙara abun zaki a matakin ƙarshe na dafa abinci.
Duk kayan abinci na 'ya'yan itace sun fi kyau don karin kumallo, saboda suna ɗauke da glucose na halitta. Wani aiki na yau da kullun na yau da kullun na masu ciwon suga zai taimaka rage yawan sukarin jini.
Cheesean gida cuku kayan zaki girke-girke
Dafa abinci soufflé curd mai ciwon sukari ba zai ɗauki lokaci mai yawa ba, yayin da zai iya maye gurbin cikakken abincin dare, kullun yana cike jiki da bitamin da alli. Zai buƙaci:
- smallan ƙaramin kore guda ɗaya;
- 200 grams na ƙarancin gida cuku mai ƙima;
- biyu na bushe apricots "
- kirfa.
Kwasfa da tuffa daga tsaba da bawo, rub a kan m grater. Sakamakon yawan 'ya'yan itace taro an haɗe shi da cuku gida. Addara cakuda yankakken fari waɗanda aka dafa, waɗanda aka tafasa a cikin ruwan zãfi na minti bakwai, don ya zama da taushi. Haɗa komai a hankali ta amfani da blender, kamar yadda samfurin ya kasance ya kasance daidai. Bayan cimma sakamakon da ake so, an sanya curd ɗin a cikin murfin silicone kuma a saka a cikin obin ɗin lantarki na minti biyar. Bayan haka, ana ɗaukar cuku gida da souffle 'ya'yan itace daga cikin rub ɗin kuma an yayyafa shi da kirfa ƙasa don dandana.
Bidiyo a cikin wannan labarin yana gabatar da girke-girke na alewa don masu ciwon sukari.
