Teburin gurasa na gurasa: yadda ake ƙidaya XE a samfuran masu ciwon sukari

Breadungiyar burodi (XE) itace madaidaici mai ma'ana a rayuwar mutane masu ciwon sukari. XE ma'auni ne da ake amfani da shi don kimanta adadin carbohydrates a cikin abinci. Misali, “katako cuku cuku 100 na da 5 XE”, inda 1 XE: 20 g cakulan .. Wani misali: 65 g na ice cream a gurasar gurasa shine 1 XE.

Breadaya daga cikin gurasa ɗaya shine g 25 na burodi ko 12 g na sukari. A wasu ƙasashe, al'ada ce don yin la'akari da g 15 na carbohydrates a kowane yanki na gurasa. Wannan shine dalilin da ya sa kuna buƙatar kusantar da hankali kan binciken tebur XE a cikin samfurori, bayanin da ke cikinsu na iya bambanta. A halin yanzu, lokacin ƙirƙirar tebur, ƙwayoyin carbohydrates ne kawai na mutum ke ɗaukarsu, yayin da fiber na abin da ake ci, i.e. zare - an cire su.

Kirgawa raka'a gurasa

Babban adadin carbohydrates dangane da gurasar burodi zai haifar da buƙatar ƙarin insulin, wanda dole ne a allurar dashi don kashe sukari na jini bayan jini kuma duk wannan dole ne a yi la'akari. Ana buƙatar mutumin da ke da nau'in 1 na ciwon sukari yayi nazari a hankali game da abincinsa don adadin gurasar burodi a samfuran. Jimlar insulin a kowace rana ya dogara da wannan, kuma sashi na "ultrashort" da "gajere" insulin kafin abincin rana.

Ya kamata a yi la'akari da ɓangaren gurasa a cikin waɗancan samfuran da mutumin zai ci, yana nufin teburin masu ciwon sukari. Lokacin da aka san adadin, ya kamata a ƙididdige adadin "ultrashort" ko "gajere", wanda aka allura kafin cin abinci, ya kamata a lissafta.

Don ƙididdigar cikakken daidaituwa na gurasar burodi, ya fi kyau a auna samfuran kullun kafin cin abinci. Amma cikin lokaci mai tsawo, marasa lafiya masu ciwon sukari suna kimanta samfuran "ta ido". Irin wannan ƙididdigar ta isa sosai don ƙididdige yawan insulin. Koyaya, samun ƙaramar ma'aunin dafa abinci na iya zama da taimako sosai.

Manuniyar Abinci na Glycemic

Tare da ciwon sukari, ba wai yawan adadin carbohydrates a cikin abinci yana da mahimmanci ba, har ma da saurin su da sha a cikin jini. A hankali jikin metabolizes carbohydrates, da ƙasa da suka ƙara matakan sukari. Don haka, matsakaicin darajar sukari na jini bayan cin abinci zai zama ƙasa, wanda ke nufin cewa bugun ƙwayoyin da jijiyoyin jini ba za su yi ƙarfi sosai ba.

Alkallar Abinci na Glycemic (GI) - Mai nuna alamar abinci a matakin glucose a cikin jinin mutum. A cikin ciwon sukari mellitus, wannan nuna alama yana da mahimmanci kamar ƙarar gurasar burodi. Masu cin abinci masu ba da shawara sun ba da shawarar cin ƙarin abincin da ke da ƙarancin ma'aunin glycemic.

Kayan samfuran da aka san suna da babban glycemic index. Manyan sune:

• Honeyan zuma
• Sukari
• Abubuwan da aka yi amfani da shi na Carbonated da abubuwan da ba a carbonated ba;
• Jam;
• Allunan.

Duk waɗannan waɗannan Sweets suna da kusan mai. A cikin ciwon sukari, ana iya cinye su a haɗarin cutar hypoglycemia. A rayuwar yau da kullun, samfuran da aka jera ba da shawarar ga masu ciwon sukari ba.

Cin gurasa abinci

Yawancin wakilan likitancin zamani suna ba da shawarar cinye carbohydrates, wanda yake daidai da raka'a gurasa 2 ko 2.5 a rana. Yawancin abincin "daidaita" suna ɗaukarsa al'ada ne don ɗaukar carbohydrates 10-20 XE kowace rana, amma wannan yana da cutarwa a cikin ciwon sukari.

Idan mutum yayi ƙoƙarin rage yawan glucose, zai rage cin abinci mai narkewa. Ya juya cewa wannan hanyar tana da tasiri ba kawai ga masu ciwon sukari na 2 ba, har ma ga masu ciwon sukari na 1. Ba lallai ba ne a gaskanta duk tukwicin da aka rubuta a cikin labarai game da abinci. Ya isa a sayi ingantaccen glucometer, wanda zai nuna ko wasu abinci sun dace don amfani.

Yanzu yawan masu ciwon sukari suna ƙoƙarin iyakance yawan adadin gurasa a cikin abincin. A matsayin madadin, ana amfani da samfuran samfuran furotin masu dumbin yawa da ƙoshin lafiya na zahiri. Bugu da kari, kayan lambu na bitamin suna zama sananne.

Idan ka kiyaye tsarin abinci mai karancin-carb, bayan wasu ‘yan kwanaki zai zama a bayyane yake yadda lafiyar gaba daya ta inganta kuma matakin glucose a cikin jini ya ragu. Irin wannan abincin yana kawar da buƙata don duba kullun teburin raka'a gurasa. Idan kowane abincin da kuke cinye 6-12 g na carbohydrates, to, adadin gurasar burodin ba zai wuce 1 XE ba.

Tare da tsarin abinci na gargajiya “mai daidaita”, mai ciwon sukari yana fama da rashin daidaituwa na sukari na jini, kuma ana amfani da abinci mai ɗauke da sukari mai jini sosai. Mutum yana buƙatar yin lissafin yawan insulin da ake buƙata don yanki na gurasa 1. Madadin haka, zai fi kyau a bincika yawan insulin da ake buƙata don ɗaukar 1 g na carbohydrates, kuma ba duka yanki na abinci ba.

Saboda haka, ƙarancin carbohydrates ɗin da aka cinye, ƙarancin insulin ɗin da ake buƙata. Bayan fara rage cin abincin carb, buƙatar insulin ya ragu sau 2-5. Marasa lafiya da ya rage yawan shan kwayoyin ko insulin ba shi da yiwuwar kamuwa da cututtukan jini.

Abincin raka'a tebur

Gyada da kayayyakin abinci na hatsi

Dukkanin hatsi, gami da kayan masarufi gaba ɗaya (sha'ir, hatsi, alkama) suna da wadataccen adadin ƙwayoyin carbohydrates a cikin kayan su. Amma a lokaci guda, kasancewarsu a cikin abincin mutane masu ciwon sukari ya zama dole!

Don hatsi ba zai iya shafar yanayin mai haƙuri ba, yana da mahimmanci don sarrafa matakin glucose a cikin jini a cikin lokaci, kafin da bayan cin abinci. Ba za a yarda a ƙetare yadda aka saba amfani da irin waɗannan samfuran a tsarin abinci ba. Tebur zai taimaka wajan lissafin sassan gurasar.

Kayan nono da madara

Kayayyakin madara da madara sune tushen furotin dabbobi da alli, wanda ke da wahalar wuce gona da iri kuma ya kamata a ɗauki shi kamar yadda ya cancanta. A cikin ƙananan kundin, waɗannan samfuran suna da kusan dukkanin bitamin. Koyaya, samfuran kiwo suna ɗauke da yawancin bitamin A da B2.

A cikin abincin abinci, kayan kiwo tare da ƙarancin mai mai kyau ya kamata a fifita. Yana da kyau mutum yayi watsi da madara baki ɗaya. 200 ml na madara ya ƙunshi kusan kashi ɗaya cikin uku na yau da kullun na ƙoshin mai, don haka ya fi kyau kar a yi amfani da irin wannan samfurin. Zai fi kyau a sha madara ta skim, ko shirya wata hadaddiyar giyar bisa, wanda zaku iya ƙara piecesa fruitan itace ko berries, wannan shine ainihin shirin abincin zai kasance.

Kwayoyi, kayan lambu, wake

Kwayoyi, wake da kayan marmari yakamata su kasance cikin tsarin masu ciwon sukari. Abincin yana taimakawa wajen sarrafa sukari na jini ta hanyar rage haɗarin matsaloli. A mafi yawan lokuta, ana rage hadarin kamuwa da cututtukan zuciya. Kayan lambu, hatsi da hatsi suna ba jiki irin waɗannan mahimman abubuwan alama kamar furotin, fiber da potassium.

A matsayin abun ciye-ciye, abu ne mafi kyau a yi amfani da kayan lambu da 'ya'yan itace da' ya'yan itace tare da ƙarancin glycemic index, teburin kawai yana taimakawa wajen ƙididdige shi. Masu ciwon sukari suna da illa ga cin zarafin kayan lambu, saboda suna da yawa a cikin adadin kuzari kuma suna da adadin carbohydrates. Yawan irin waɗannan kayan lambu a cikin abincin dole ne a iyakance, ana nuna lissafin sassan gurasa a cikin tebur.

'Ya'yan itãcen marmari da berries (tare da dutse da kwasfa)

Tare da ciwon sukari, an ba shi izinin cinye yawancin 'ya'yan itatuwa da ake da su. Amma akwai banbancen, waɗannan 'ya'yan inabi ne, kankana, ayaba, guna, mango da abarba. Irin waɗannan 'ya'yan itatuwa suna haɓaka matakin glucose a cikin jinin mutum, wanda ke nufin cewa yawan amfaninsu dole ne ya iyakance kuma ba sa cin abinci kowace rana.

Amma a al'adance berries kyakkyawan tsari ne mai kyau ga kayan zaki. Don masu ciwon sukari, strawberries, gooseberries, cherries da baƙar fata currants sun fi dacewa - shugaba da ba a tantance shi ba tsakanin berries dangane da adadin bitamin C na kowace rana.

Abin sha

Lokacin zabar abubuwan sha, kamar kowane samfurori, kuna buƙatar bincika adadin carbohydrates a cikin abun da ke ciki. Shaye-shayen abubuwan sha na gurbata ga mutanen da ke fama da ciwon sukari, kuma babu bukatar yin la’akari da su a matsayin masu ciwon sukari, babu bukatar lissafi.

Mutumin da yake da cutar siga yakamata ya kula da yanayinsa ta hanyar shan isasshen ruwan sha mai tsafta.

Duk abin sha yakamata ya sha ta mai ciwon sukari, wanda aka basu tsarin glycemic index. Abincin da mai haƙuri zai iya cinye shi:

1. Tsabtataccen ruwan sha;
2. Ruwan 'ya'yan itace;
3. Ruwan ganyayyaki;
4. Shayi
5. Milk
6. Ganyen shayi.

Amfanin koren shayi suna da yawa sosai. Wannan abin sha yana da fa'ida a cikin jini, yana shafa jiki a hankali. Haka kuma, ganyen shayi na da matukar rage karfin cholesterol da mai a jiki.

Sweets

Yawancin lokaci abinci mai daɗi suna da nasara a cikin abubuwan da suke samu. Wannan yana nufin cewa abinci mai daɗi ba shi da kyau ga masu ciwon sukari. A zamanin yau, masana'antun samfura suna ba da zaɓi mai yawa na Sweets dangane da kayan zaki.

Yawancin masana kimiyyar binciken dabbobi sun yarda cewa irin waɗannan samfuran ba su da cikakken kariya, kuma mai lissafi a nan koyaushe ba zai taimaka ba. Gaskiyar ita ce cewa wasu maye gurbin sukari na iya ba da gudummawa ga samun nauyi, wanda ba a son mutane masu ciwon sukari.