A cikin cututtukan endocrine da ke da alaƙa da lalacewar ƙwayar glucose, an shawarci marasa lafiya su bi wani abinci na musamman. Yawancin abinci gaba daya an cire su daga abinci, saboda suna ba da gudummawa ga karuwar sukari a jiki. Lokacin da aka tambaye shi ko za a iya cin shinkafa don masu ciwon sukari guda 2, kwararru sun ba da amsa kwanan nan a cikin tabbacin. Amma bayan binciken da aka yi kwanan nan, ra'ayin likitoci ya canza. Ya juya cewa farin shinkafa yana iya tsokani cigaban ciwon sukari, kuma bai kamata marasa lafiya su sha shi ba. Shin yana da kyau a guji yin jita-jita da shinkafa, kuma wane irin wannan hatsi ake ɗauka mai lafiya?
Amfanin da illolin shinkafa a cikin nau'in ciwon sukari na 2
A cikin ƙasashe da yawa, ana ɗaukar hatsi shinkafa shine babban samfuri a cikin menu na mutum mai lafiya. Wannan ingantaccen canji ne ga dankali ko wasu, karin hatsi mai kauri. Yana cikin sauƙin tunawa da jiki, ya ƙunshi abubuwa da yawa:
- carbohydrates;
- bitamin (thiamine, pyridoxine, biotin);
- amino acid;
- abubuwan da aka gano (silikon, manganese, aluminum, baƙin ƙarfe, zinc, chlorine).
Amfani da shi na yau da kullun yana aiki da tsarin mai juyayi, yana ba da makamashi mai yawa, yana tsaftace jinin tara gubobi da abubuwa masu cutarwa, yana ƙarfafa bacci, yana ƙaruwa da juriya. Rice ba ya ƙunshe da giluten ciki, wanda ke nufin bai haifar da rashin lafiyan ciki ba. A zahiri ba ya haɗa da gishiri, saboda haka yana da amfani ga mutanen da suke da matsala game da riƙewar ruwa a jiki.
Kodayake shinkafa tana da wadatar a cikin hadaddun carbohydrates, wanda, lokacin da aka karye, ba sa haifar da kwatsam a cikin sukari a cikin jini, marasa lafiya da ke da nau'in ciwon sukari na 2 suna buƙatar cin shinkafa sosai. Indexididdigar glycemic ɗin nata tayi yawa (raka'a 70), kuma adadin adadin kuzari shine 350 kcal a cikin 100 g (idan muna magana ne game da fari, digo mai kyau).
Ciwon sukari da hauhawar jini zai zama abin da ya wuce
- Normalization na sukari -95%
- Cirewa kan jijiyoyin mara wuya - 70%
- Cire zuciyar mai karfin zuciya -90%
- Rabu da cutar hawan jini - 92%
- Increasearuwar kuzarin rana, inganta bacci da dare -97%
Tare da ciwo na sukari, ana riƙe glucose a cikin ƙwayar ƙwayar cuta ta jiki, yana ba da gudummawa ga karuwa a cikin abubuwan abubuwan motsa jiki na osmotically. A wannan yanayin, kodan ya zama abin fitsari sosai, kuma da shi salts da bitamin da suke bukata na homeostasis. Don daidaita yawan adadin abubuwan da suka ɓace, masana sun ba da shawara ga masu ciwon sukari don amfani da shinkafa.
Amma a nan abubuwa da yawa sun dogara da nau'ikansa, tunda farin shinkafa wanda aka fi saninsa yana da ƙarancin abinci mai gina jiki, ya haɗa da sitaci kuma baya dauke da fiber. Sauran nau'ikan hatsi suna da aminci kuma ana bada shawara don amfani.
Wanne shinkafa don zaɓar don mai haƙuri
Baya ga fari, akwai da yawa iri iri na shinkafa:
- shinkafa launin ruwan kasa - wanda ke da launi na halayyar, saboda gaskiyar cewa yayin aiwatar da shi an kiyaye ƙwanƙwashin ƙwayar burodi;
- jan shinkafa - jagora a cikin yaƙi da cututtukan zuciya da cholesterol;
- launin ruwan kasa - inganta halayen abinci na shinkafa;
- steamed shinkafa - da kyau daban daban daga farin iri iri a cikin babban adadin abubuwanda aka gano;
- daji - dauke da manyan adadin magungunan antioxidants da suka wajaba don kare kansa.
Bambancinsu suna cikin hanyar samun, launi, kamshi. Mai yawa ya dogara da fasaha na sarrafa hatsi. An san cewa mafi yawan abubuwan gina jiki suna cikin harsashi.
Idan ana sarrafa alaƙar shinkafa talakawa sau da yawa: da farko an bushe su, saman sannan kuma sai a cire ƙwanƙwalin bran, to sauran nau'in shinkafar ba a sarrafa su, wanda zai basu damar riƙe wasu halaye masu amfani. Lokacin sarrafa farar shinkafa da kuma sarrafa kwaya, rayuwar shiryayye zata karu, amma tare da wannan:
- yawan abubuwa masu amfani;
- fiber na abin da ake ci yanzu an cire shi gaba daya;
- glycemic index yana ƙaruwa.
Ana ɗaukar shinkafa launin ruwan kasa ita ce mafi amfani ga amfani, kodayake an adana shi mafi munin da dafa shi tsawon lokaci. Bayan an yi amfani da shi, soyayyen shinkafa ya biyo shi. Don samun shi, haɓakar ɗanyen an fara tsoma shi cikin ruwa, ana bi da shi da tururi, sannan a bushe da ƙasa. Sakamakon haka, duk abubuwa masu amfani a cikin kwasfa na bran sun zama hatsi.
Wace irin shinkafa don mellitus na sukari shine mafi kyau don tambayar likitanka. Wataƙila, masanin zai ba ku shawara ku haɗa da jan shinkafa a cikin abincin, tunda tare da nau'in ciwon sukari na 2 ana ɗaukar shi mafi amfani.
Irin wannan hatsi:
- normalizes alamu na glucose;
- yana cire gubobi;
- antioxidant mai ƙarfi ne;
- da gaske yana shafar narkewar abinci.
A cikin dandano, ana iya kwatanta shi da burodi mai laushi.
Tsarin hatsi yana da tsayi da zagaye. Sun bambanta ba kawai da tsari ba, har ma a cikin abubuwan sitaci da GM. A cikin shinkafa mai daɗewa, abubuwancinta suna ƙasa, saboda haka ya fi dacewa ga masu ciwon sukari mellitus.
Brown shinkafa
Wannan nau'in shinkafa bayan sarrafawa yana kiyaye ƙwanƙwashin ƙwayar burodi da husk. Brown shinkafa mai arziki a cikin bitamin, abubuwan gano abubuwa da fiber na abin da ake ci. Ficic acid a cikin hatsi yana daidaita sukari kuma yana sa su zama dole a kan teburin masu ciwon sukari.
Wannan iri-iri yana da amfani musamman ga kiba. Yana inganta ayyukan haɓakawa a cikin sel, yana daidaita tsarin jijiyoyin jini, yana inganta aikin gland, ciki har da ƙwayar ƙwayar cuta. A wannan yanayin, samfurin yana haɓaka aikin insulin kuma yana ƙara haɓakar jiɓin kyallen takarda zuwa hormone.
Brown shinkafa
Idan mutum ya saba da cin farin shinkafa mai farin gashi, to shinkafa mai launin ruwan kasa zata zama mai cancanci maimakon ƙarancin hatsi mai amfani ga masu ciwon sukari na 2. Amfani da shi ba zai shafi sukari ta kowace hanya ba saboda karancin carbohydrates.
Hatsi sun haɗa da:
- selenium;
- kwayoyin acid;
- bitamin;
- ruwa mai narkewa na fiber.
Samfurin yana da kayan rufewa, saboda haka yana da amfani musamman ga cututtuka na tsarin narkewa, yawanci yana raunin ciwon sukari.
Shinkafar daji
Ana kuma kiranta farar shinkafa. Jagora ne a cikin abubuwan gina jiki a tsakanin dukkanin albarkatu. Abu ne mai wahala sosai ka samo shi ka siya, tunda ana tattara hatsi da hannu kuma suna buƙatar yanayi na musamman don girma.
Tsarin hatsi shine:
- fiye da 15 amino acid;
- Sunadarai
- fiber;
- micro da Macro abubuwa (gami da zinc, magnesium, sodium).
Shinkafar daji ta ƙunshi sau biyar fiye da folic acid fiye da shinkafa launin ruwan kasa, kuma adadin kuzari a cikin 100 g na samfurin shine 101 kcal. Irin wannan abun yana da mahimmanci ga masu ciwon sikila, da kuma irin nau'in ciwon sukari na 2.
Steamed shinkafa
Ya ƙunshi potassium, magnesium, selenium, baƙin ƙarfe, phosphorus. Idan akwai shinkafa na wannan iri-iri, zaku iya daidaita sukarin jini, cika jiki da makamashi, da rage cin abinci na dogon lokaci. Tsarin glycemic na hatsi yakai raka'a 38, wanda yafi ƙasa da na launin ruwan kasa (50).
Bayan 'yan girke-girke tare da shinkafa
Tare da nau'in ciwon sukari na 2, abinci shine babban abin da ke tattare da ilimin. An yi jita-jita a cikin abin da akwai shinkafa maraba a kan teburin mai haƙuri, saboda haka yana da muhimmanci sosai don sanya su bakin-ruwa, mai daɗi da ƙanshi.
Miyan
Tare da wannan hatsi za ku iya yin miyan miya.
Don dafa abinci zaka buƙaci:
- farin kabeji - 300 g;
- launin ruwan kasa ko shinkafa mai launin ruwan kasa - 70 g;
- albasa;
- kirim mai tsami - 25 g;
- man shanu;
- faski, dill.
Albasa an yanyanka, yankakken, yada a cikin kwanon rufi. Sanya man shanu, shinkafa da soya. Sakamakon cakuda an shimfiɗa shi a cikin kwanon rufi da ruwan zãfi. Abincin hatsi ana dafa shi har sai da aka dafa rabin, bayan wannan an ƙaraɗa farin kabeji a cikin miya. Lokacin da aka dafa miyan, mintuna biyar kafin a kashe wuta, ƙara cokali na kirim mai tsami da ganye a ciki.
Nama
Zaku iya faranta wa marassa lafiya da kifin nama tare da shinkafa mai ruwan kasa. Don dafa shi wajibi ne: gungura a cikin nama grinder 400 g fillet na kifi mai-mai, tare da albasa mai peeled. Add da kwai, soaked ɓawon burodi na hatsin rai gurasa zuwa minced nama, kara gishiri. Cook dafa shinkafa daban kuma Mix tare da minced nama. Mirgine kananan kwallaye, a mirgine a cikin biredi sai a kankare ruwa ko miya.
Pilaf
Babu ƙarancin abinci mai daɗi da abinci mai gina jiki don ciwon sukari shine pilaf. Don shirye-shiryensa, zaka iya amfani da launin ruwan kasa, launin ruwan kasa, ja da sabbin shinkafa. Ya kamata a zabi naman a durƙusad da shi, zai fi dacewa kaza (zaku iya naman sa). 250 g na shinkafa an wanke, an watsa a cikin kwanon rufi kuma a haɗe tare da babban cokali na man kayan lambu. An yanke fillet cikin cubes kuma gauraye da barkono mai dadi, a yanka a cikin tube. Duk abubuwan sunadaran sun hade, zuba ruwa 350 na ruwa sannan a saka a hankali da wuta. Top tare da albasa tafarnuwa. Lokacin da shinkafar ta shirya, ana iya yayyafa shi da ganye.
Shawara! Idan kuka dafa abincin hatsi har sai da aka dafa rabin, to, ku tafasa ruwan, ku tsabtace hatsi ku cika su da ruwa mai tsabta, ku kawo shirye-shirye, to, zaku iya rage abubuwan sitaci a cikin shinkafar. A kowane hali, shinkafa mai duhu, dafaffen ta tafasa ba tare da ƙari ba da kayan ƙanshi iri-iri da mayya mai laushi, yana da kyau ga masu ciwon sukari.
Rice ana ɗaukar samfuri mai amfani don ciwon sukari na 2. Amma yin amfani da fararen fata na iya tsananta yanayin mai haƙuri, don haka ya fi kyau ga mai ciwon sukari ya zaɓi shinkafa duhu, wanda ba a sarrafa shi kaɗan kuma ya riƙe ƙyallen. An fi son shinkafa Basmati da baƙar fata iri-iri.
Hakanan zaka iya karantawa:
- Ansan wake na ciwon sukari - me yasa ya zama dole ga marasa lafiya da masu ciwon sukari
- An yarda peas na nau'in masu ciwon sukari na 2
