Porridge don masu ciwon sukari na 2 (masu amfani da cutarwa)

Tare da kowace ƙarnin, abincinmu yana canzawa, kuma ba don mafi kyau ba: muna cin ƙarin sukari da ƙima na dabbobi, ƙarancin kayan lambu da hatsi. Sakamakon waɗannan canje-canjen wani cuta ne na ciwon sukari wanda ya mamaye duk duniya. Porridge don kamuwa da ciwon sukari na 2 wani abu ne mai mahimmanci a cikin abincin, tushen tushen carbohydrates mai ƙarfi-mai narkewa da fiber, mai mahimmanci don lafiyar bitamin da ma'adanai. Daga cikin hatsi akwai "taurari", wato, mafi mahimmanci da ƙarancin shafar glycemia, da kuma waɗanda ke waje waɗanda ke haifar da tsalle ɗaya cikin sukari kamar yanki na man shanu. Yi la'akari da irin ƙa'idodin da kuke buƙatar zaɓar hatsi, wanda aka ba da hatsi a cikin abincinku ba tare da tsoro ba.

Me yasa hatsi ya kamata ya kasance akan menu na masu ciwon sukari

Daga cikin abubuwan gina jiki, carbohydrates kawai suna da tasirin kai tsaye akan cutar glycemia a cikin ciwon sukari. A cikin abincin mutum mai lafiya, sun mamaye sama da 50% na adadin adadin kuzari. Marasa lafiya na masu ciwon sukari dole ne su rage adadin carbohydrates, suna barin abinci cikin mafi yawan amfanin su: hatsi da kayan marmari. Ba shi yiwuwa a ware carbohydrates gaba daya, tunda sune asalin tushen kuzari.

Ganyen hatsi na nau'in 2 sune tushen kyawawan bitamin B1-B9. Abubuwan da ke tattare da waɗannan abubuwan gina jiki a cikin 100 g na hatsi da ba a shirya ba har zuwa 35% na bukatun yau da kullun. Ana amfani da Vitamin B a cikin ciwon sukari fiye da mutane masu lafiya. Musamman mai girma shine buƙatar ƙwayar cuta mai narkewa. Wadannan bitamin suna rage damuwa na oxidative, suna ba ku damar kula da lafiyar fata, idanu, inganta yanayin ƙwayoyin mucous. B3 da B5 suna shiga cikin matakan metabolism kai tsaye, suna ba da gudummawa ga daidaiton ƙwayoyin cholesterol, suna ɗaga hanji. B6 maganin rashin lafiya ne, yana hana rikice rikice na ciwon sukari - hepatosis mai.

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%

Haɗin ma'adinai na hatsi ba shi da wadata. Mafi mahimmancin ma'adanai da aka samo a cikin hatsi don nau'in ciwon sukari na 2 sune:

1. Manganese yana cikin enzymes wanda ke samar da metabolism na metabolism, haɓaka aikin insulin kansa, kuma yana hana canje-canje mara kyau a cikin kasusuwa da jijiyoyin jiki. A cikin 100 g na buckwheat - 65% na shawarar yau da kullun na manganese.
2. Ana buƙatar zinc don ƙirƙirar insulin da sauran kwayoyin. 100 g na oatmeal a cikin uku yana biyan bukatun yau da kullun don zinc.
3. Jan karfe antioxidant ne, mai kara kuzari na metabolism, yana inganta samar da kyallen kwayar halittar jiki tare da iskar oxygen. A cikin 100 g na sha'ir - 42% na adadin jan ƙarfe da ake buƙata kowace rana.

Wanne hatsi ya ba da fifiko

Carbohydrates na abubuwa daban-daban suna da tasiri daban-daban akan glycemia. Carbohydrates da aka haramta wa masu ciwon sukari sun kunshi monosaccharides da glucose. Suna cikin sauri suna rushewa da sha, suna ƙaruwa da sukari sosai. Yawancin lokaci suna dauke da samfuran da ke da dandano mai daɗi: zuma, ruwan 'ya'yan itace, kayan lambu, kayan lambu. Sauran carbohydrates masu ƙarfi-narkewa suna yin abubuwa kaɗan zuwa sukari. Kwayoyinsu suna da mafi cakakken tsari, yakan dauki lokaci kafin a rushe shi da monosaccharides. Wakilan irin waɗannan carbohydrates - gurasa, taliya, hatsi.

Saurin lalacewar hadaddun sugars ana shafawa ba kawai ta hanyar abun da ke ciki ba, har ma ta hanyar sarrafa abinci na abinci. Sabili da haka, a cikin rukuni na carbohydrates masu rikitarwa akwai wadatattun da ba su da amfani. Tare da nau'in ciwon sukari na 2, kowane ƙarin tsabtatawa, nika, ƙwayar tururi yana cutar da cutar glycemia. Misali, burodin abinci gaba daya ko burodin burodi zai haifar da karamin tsalle cikin sukari sama da farin burodi. Idan zamuyi magana game da hatsi, mafi kyawun zaɓi shine babba, haɓaka ƙananan hatsi, ba a ƙarƙashin magani mai zafi.

Babban halayen kowane hatsi a cikin ciwon sukari shine abubuwan da ke tattare da carbohydrates a ciki da kuma yawan shansu, wato, glycemic index.

An tattara bayanai akan shahararrun hatsi a cikin tebur:

Da farko, kula da hatsi na hatsi. Mafi girma shine, mafi sauri da haɓaka glucose zai tashi bayan cin abinci. Saurin narkewar porridge ya dogara ne akan halayen mutum na narkewa, saboda haka ba shi yiwuwa a dogara da ƙima akan ƙimar GI. Misali, ga wasu masu ciwon sukari guda 2, buckwheat suna ta da sukari sosai, ga wasu - kusan babu tsammani. Zaka iya ƙayyade tasirin ƙwayar cuta ta musamman a cikin glycemia ta hanyar auna sukari bayan cin abinci.

Zai yiwu a lissafta kimanin irin hatsi ya kamata a cikin abincin don masu ciwon sukari na nau'in 2 ta amfani da raka'a gurasa. Nagari ya sha abincin yau da kullun (ya hada da hatsi ba kawai, har ma da sauran carbohydrates):

Abincin A'a. 9, wanda aka tsara don masu ciwon sukari, shima zai taimaka maka gano yadda aka ƙyale hatsi mai ƙwai don ciwon sukari na 2. Yana ba ku damar cin abinci har zuwa 50 g na hatsi a kowace rana, idan dai an kula da ciwon sukari sosai. Buckwheat da oatmeal sun fi dacewa.

Wani irin hatsi zai iya rubuta sukari 2

Mafi kyawun zaɓi shine hatsi na ɗan lokaci kaɗan daga buckwheat, sha'ir, hatsi da kayan ƙwari: ƙwarya da lentil. Tare da wasu ƙayyadaddun, an ba da alkamar masara da alkama na alkama iri-iri. Idan tare da mellitus na sukari an dafa su daidai kuma an haɗa su tare da sauran samfuran, abincin da aka shirya zai shafi glucose kaɗan. Abin da hatsi ba za a iya ci ba: farin shinkafa, couscous da semolina. Tare da kowane hanyar dafa abinci, zasu haifar da karuwa mai yawa a cikin sukari.

Ka'idodin dafa abinci na hatsi don ciwon sukari na 2:

1. Treatmentarancin maganin zafi. Kada a dafa abinci da ƙwayoyin cuta zuwa daidaito mai kama ɗaya. Sako, hatsi mara ƙanƙan da ke ciki sun gwammace. Wasu hatsi (buckwheat, oatmeal, alkama part) za'a iya cinye su tare da cututtukan sukari. Don yin wannan, suna buƙatar zuba ruwan zãfi kuma su bar dare.
2. Porridge an dafa shi akan ruwa. A ƙarshen dafa abinci, zaku iya ƙara madara tare da ƙarancin mai mai yawa.
3. Porridge don kamuwa da cuta mai nau'in 2 ba kwano mai daɗi ba ne, amma kwano ne na gefe ko kuma wani ɓangaren hadadden abinci. Ba sa sa sukari da 'ya'yan itatuwa. Kamar yadda kayan karawa, kwayoyi abin karɓa ne, ganye, kayan lambu abu ne kyawawa. Mafi kyawun zaɓi shine porridge tare da nama da kayan lambu da yawa.
4. Don rigakafin atherosclerosis da angiopathy, porridge tare da ciwon sukari yana da kayan lambu, ba mai dabbobi ba.

Oatmeal

Yawancin abubuwan gina jiki suna cikin kwarin oat. Strongerarfin mai ɗin yana tsabtace, murƙushe, steamed, ƙarancin amfani zai zama. Mai saurin dafa abinci oatmeal, wanda kawai kuke buƙatar zuba ruwan zãfi, a zahiri, ba ya bambanta da ganyen man shanu: ya kasance mafi ƙarancin abinci mai gina jiki. A cikin duka hatsi oat, abun ciki na bitamin B1 shine 31% na al'ada, a cikin Hercules - 5%, a cikin oat flakes waɗanda basa buƙatar dafa abinci, har ƙasa da ƙasa. Bugu da kari, yadda ake sarrafa hatsi mafi kyau, shine mafi girman wadatar da sukari a ciki, sabili da haka, tare da nau'in ciwon sukari na 2, mafi kyawun zaɓi don oatmeal shine flakes don dafa abinci mai tsawo. An zubar da su da ruwan zãfi kuma hagu su kumbura na 12 hours. Yanki: don 1 sashi flakes 3-4 sassa ruwa. Oatmeal bai kamata a cinye shi sau da yawa kamar sau biyu a mako ba, tunda yana iya fitar da alli daga jiki.

Buckwheat

Shekaru 50 da suka gabata, ana tunanin buhun shinkafan bulo mai amfani, a lokutan rashi, masu fama da cutar sankara koda sun karbe shi ta hanyar takardun shaida. A wani lokaci, an shawarci buckwheat a matsayin wata hanya don rage sukari. Nazarin kwanan nan sun taƙaita tushen kimiyya don waɗannan shawarwarin: Ana samun Chiroinositol a cikin buckwheat. Yana ragewa insulin juriya kuma yana haɓaka haɓakar cire sukari daga tasoshin jini. Abin takaici, wannan kayan a cikin buckwheat yana daɗaɗɗun hannu tare da sitaci, don haka buhun burodin buckwheat har yanzu yana ƙara yawan ƙwayar cuta. Bugu da ƙari, tasirin hypoglycemic na chiroinositol yana nuna nesa daga kowane nau'in ciwon sukari na 2. Onari akan buckwheat a cikin ciwon sukari

Sha'ir da sha'ir sha'ir

Wadannan hatsi sune samfurin sha'ir. Pearl sha'ir - hatsi gaba ɗaya, sha'ir - an murƙushe. Porridge yana da mafi kusancin abubuwan da zai yiwu: mai yawa bitamin B3 da B6, phosphorus, manganese, jan ƙarfe. Sha'ir yana da ƙananan GI a cikin hatsi, saboda haka ana amfani dashi sosai a cikin abincin marasa lafiya da masu ciwon sukari.

Pearl sha'ir don ciwon sukari shine cikakken karatun na biyu. Gilashin sha'ir ana zuba shi da ruwan sanyi da daddare. Da safe, ana jan ruwa, an wanke kayan hatsi. Tafasa da jigon a cikin kofuna waɗanda 1.5 na ruwa a ƙarƙashin murfin har sai ya ƙare da ruwa, bayan haka an rufe kwanon da aƙalla 2 hours. Albasa mai soyayyen, stews, soyayyen namomin kaza, an ƙara kayan yaji a cikin kwalliyar sha'ir.

Ana dafa dafaffen sha'ir da sauri: ana wanke su, an zuba su da ruwan sanyi, sun ɗanɗana a ƙarƙashin murfi na mintina 20, daga nan sai hagu su motsa don wani minti 20. Yanayi: 1 tsp. Cereals - 2.5 tsp. Stewed kayan lambu ana kariminci da kariminci a cikin shirye da aka yi da keɓaɓɓe mai kwalliya mai kabeji: kabeji, Peas kore, eggplant, kore wake.

Alkama

Ana samun wadatattun alkama a nau'ikan da yawa. Tare da ciwon sukari, zaka iya haɗawa cikin menu kawai wasu daga cikinsu:

1. Poltava porridge shine mafi ƙarancin sarrafawa, an adana wani ɓangare na alkama na alkama a ciki. Don abinci mai ciwon sukari, mafi girma Poltava groats A'a. 1 sun fi dacewa. An shirya shi daidai kamar yadda sha'ir, ana amfani dashi a cikin manyan jita da miya.
2. Artek - alkama yankakken alkama, yana dafa abinci da sauri, amma sukari ma yana tayar da hankali sosai. Zai fi kyau dafa hatsi don maganin cututtukan ƙwayar cuta daga Artek a cikin thermos: zuba tafasasshen ruwa da barin zuwa wuturi na sa'o'i da yawa. Girke-girke na gargajiya tare da sukari da man shanu ba don masu ciwon sukari na 2 ba. Lessarancin tasiri akan glucose jini zai sami haɗin hatsi na alkama tare da sabo kayan lambu, kifi, kaji.
3. Ana sarrafa ƙwayoyin girkin Bulgur har ma da ƙarfi, hatsi alkama don ba kawai an murƙushe shi ba, har ma an sa shi a farkon dafa abinci. Godiya ga wannan, bulgur yana dafa abinci da sauri fiye da tanki alkama na yau da kullun. A cikin ciwon sukari, ana amfani da wannan hatsi sosai, galibi a cikin tsari mai sanyi azaman bangaren salatin kayan lambu. Girke-girke na gargajiya: sabo ne tumatir, faski, cilantro, albasa kore, man zaitun, tafasasshen barkono mai sanyi.
4. Couscous an samo shi daga semolina. Don dafa couscous, ya ishe ku ɗanɗana shi na mintuna 5 tare da ruwan zãfi. Dukansu couscous da semolina don ciwon sukari an haramta su sosai.

Rice

A cikin shinkafa, mafi ƙarancin sunadarai (2 sau ƙasa da a cikin buckwheat), Fats na kayan lambu mai ƙoshin lafiya kusan ba ya nan. Babban abinci mai gina jiki na farin shinkafa shine carbohydrates na narkewa. Wannan hatsi don ciwon sukari yana cikin ƙwayar cuta, saboda babu makawa yana haifar da karuwa a cikin sukari. Lyididdigar glycemic na shinkafa launin ruwan kasa ba ta da ƙasa sosai, saboda haka za'a iya haɗa shi a cikin abincin zuwa iyakantaccen iyaka. Karanta ƙari game da shinkafa a cikin ciwon sukari

Gero

Bayanai akan GI na masarar gero ya bambanta, amma a yawancin maɓuɓɓugan bayanan suna kiran ma'anar 40-50. Millet yana da wadataccen furotin (kusan 11%), bitamin B1, B3, B6 (100 g kwata na abincin yau da kullun), magnesium, phosphorus, manganese. Sakamakon dandano, ba a amfani da wannan garin tanki ba. A nau'in ciwon sukari na 2, an ƙara gero maimakon shinkafa da farin burodi a samfuran nama.

Pea da Lentil

GI na Peas da lentil na kore shine 25. Waɗannan samfuran suna da wadataccen furotin (25% da nauyi), fiber (25-30%). Legumesu shine mafi kyawun madadin hatsi wanda aka haramta a cikin ciwon sukari. Ana amfani dasu don darussan farko da kuma jita-jita na gefe.

Kyakkyawan girke-girke na kayan kwakwa pea: jiƙa gilashin Peas na dare, dafa kan zafi kadan har sai a dafa shi sosai. Na dabam, soya finely yankakken albasa a cikin kayan lambu mai, kakar tare da su porridge.

Hankali

Man mai yana da kashi 48% na tsaba mai laushi; dangane da abun da ke cikin omega-3, flax zakara ce tsakanin tsirrai. Kusan 27% shine fiber, kuma 11% shine zaren mai cin abinci mai narkewa - gamsai. GI na tsaba flax - 35.

Farar shinkafa ta inganta narkewa, tana rage abinci, tana rage sha'awa ga Sweets, tana rage hawan sukari bayan cin abinci, yana rage cholesterol. Zai fi kyau ka sayi tsaba cike kuma ka niƙa su da kanka. Ana zubar da tsaba a ƙasa tare da ruwan sanyi (gwargwadon sassan 2 na ruwa zuwa ɓangaren 1 na tsaba) kuma nace daga 2 zuwa 10 hours.