-Arancin carb: yadda ake bi da abin da za ku ci

Ga masu ciwon sukari, hanya mafi sauki kuma mafi inganci don kiyaye sukarin jini a karkashin kulawa shine rage karancin abinci. Rage gagarumar raguwar carbohydrates a cikin abinci na iya rage nauyin mai haƙuri zuwa al'ada, shawo kan ƙarancin insulin na sel, rage yiwuwar lalacewar jijiyoyin jiki, da kuma kawo ciwon sukari cikin yanayin kwanciyar hankali na sakewa.

Tare da nau'in cuta ta 2 a farkon matakin, kawai wannan abincin yana isa kawai don dawo da ƙimar glucose zuwa al'ada. Yarda da tsananin ka'idodin abinci mai gina jiki ga masu fama da cutar siga ba tare da izini ba zai ba da izinin ci gaba da rage sukari, rage magunguna masu rage sukari, dakatarwa har ma da sake haifar da cututtuka irin su nephropathy da retinopathy, da kuma hana lalata ƙwayoyin jijiya. Restrictionsuntatawa ta hanyar wannan salon abinci mai mahimmanci ba su da mahimmanci fiye da waɗanda zasu iya haifar da hawan jini kodayaushe.

Me yasa abinci masu ciwon sukari

Ciwon sukari na nau'in na biyu yana buƙatar nadin abincin low-carb ba tare da gazawa ba, in ba haka ba za a sami wadatar tarin fitsari nan da nan, kuma akwai buƙatar canzawa zuwa shirye-shiryen insulin.

Rage yawan cin abinci na carbohydrate nan da nan yana magance matsaloli da yawa:

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%

1. Ana rage yawan shan man kalori ta hanyar iyakance yawan abinci na karancin abinci.
2. Matsayin sukari ya ragu, kuma a sakamakon haka, canje-canje na cututtukan cuta a cikin kyallen ba su bunkasa ba.
3. Ba a saukar da fitsari ba kuma yana iya aiki a koyaushe.
4. Rage matakan insulin yana taimakawa rage nauyi ta hanyar rushe mai.

A cikin ciwon sukari na nau'in farko, ba a buƙatar rage cin abinci mai ƙanƙara mai ƙarfi, saboda kowane abincin da ke cikin carbohydrates na iya rama ta allurar insulin. Koyaya, ana bada shawara lokacin da mai ciwon sukari ya kasa hawa hawa na sukari ko yake so ya rage kashi na insulin. Ba shi yiwuwa a dakatar da allurar insulin har ma da cikakkiyar cirewar carbohydrates, tunda duka sunadaran da mai sun sami damar jujjuya glucose.

Contraindications don irin abincin

Kuna iya ci gaba da rage karancin abinci a kowane lokaci, komai irin kwarewar masu ciwon sukari. Halin kawai shine a hankali a hankali, cikakken sauyawa ya kamata ya ɗauki makonni 2-3, domin gabobin narkewa suna da lokaci don daidaitawa da sabon menu.

Ana iya ganin asarar nauyi bayan wasu 'yan kwanaki, kamar yadda jiki ke fara cire ruwa mai yawa.

Don wasu nau'ikan masu ciwon sukari, canjin mai cin gashin kansa zuwa tsarin abinci mai karancin abinci, ya kamata su tsara duk hane-hane tare da likitan su.

Ka'idar rage cin abincin carb

Mafi yawan lokuta, ciwon sukari na 2 yana tare da nauyin kiba. Kiba mai yawa da ciwon sukari anan sune hanyoyin ɗayan sarkar guda, sakamakon ƙarancin abinci mai gina jiki da kuma salon rayuwa. Abincin gargajiya na mazaunan ƙasarmu ya ƙunshi babban adadin carbohydrates, kowane abincin dole ya ƙunshi dankali, taliya, hatsi don ado. Ana buƙatar burodi don miya, kayan zaki da abin sha mai ɗanɗanar kammala abincin. Sakamakon haka, adadin carbohydrates yana lissafin kusan kashi 80% na adadin kuzari da aka cinye, yayin da ma mutane masu lafiya ke bada shawarar wannan adadi bazai wuce 50% ba.

Sakamakon haka, a cikin rana, sukari yakan tashi sau da yawa, ƙwayar cuta ta koma cikin waɗannan fashewar tare da haɓakar haɓakar insulin. An tsara jikin mu sosai wanda idan matakan glucose sun tashi da sauri, ana jefa insulin tare da gefe don amfani da sukari cikin lokaci. Don cin tsoka sosai carbohydrates ba a buƙata, ana saka adadin da ke cikin kitse. Yawan adadin insulin ya ragu a cikin jini, yana hana amfani da kitse don ciyar da sel kuma yana sa ku so ku ci wani abu mai daɗaɗɗiya.

Matsakaicin nauyin mai haƙuri tare da ciwon sukari, kuma mafi yawan glucose ya shiga cikin jini, yayin da ake bayyana dagewar sel zuwa insulin, sai su daina yarda da shi. Shiga ciki na glucose a cikin sel yayi jinkirin aiki, pancreas yana aiki don sutura, yana samar da ƙarin sassan insulin. Za'a buda wannan da'irar tare da abincin karan-carb, wanda ke tabbatar da cewa adadi mai yawa na glucose ana bayar da su koda jini.

Abin da samfurori an yarda

Ana samun asarar nauyi ta hanyar rarrabuwar kitse da amfani dasu don biyan bukatun makamashi na gabobin. A lokaci guda, ana rarraba gawar ketone, abin da ake kira ketosis yana faruwa. Ana iya jin warin Acetone daga bakin. Hakanan za'a iya gano ƙananan matakansa a cikin fitsari idan anyi amfani da matakan gwaji mai ƙima. Zuwa wannan yanayin bashi da haɗari, kawai kuna buƙatar shan isasshen adadin ruwa. Rushewar kitse yana faruwa lokacin cinyewa sama da 100 na carbohydrates a rana. Idan akwai nauyin da ya wuce kima, wannan adadi ya kamata a bi har zuwa lokacin da adadin jikin mutum ya kusanci al'ada.

Idan babu wani nauyin wuce kima, matsakaitan kilogiram na 150 na carbohydrates ya isa don aiki na al'ada na jiki. Zai ba da shawarar a hada samfuran glycemic low (GI) kawai cikin menu kuma kaɗan kaɗan tare da matsakaici. Babban GI yana nufin sukari zai shiga cikin jini cikin sauri kuma nan da nan duk, wanda ke nufin cewa cutar ta sake cika nauyin jikinsa.

Ta yaya zamu rage carbohydrates? Da fari dai, ta rage jimlar adadin kuzari daga cikin menu, idan kuna son rasa nauyi. Abu na biyu, ta hanyar kara adadin garkuwar sunadarai da mai.

Abincinmu yana da ƙarancin al'ada a cikin sunadarai, yawancin masu ciwon sukari ba sa amfani da ƙananan ilimin kimiya, wanda shine 0.8 g a kilo kilogram na nauyin jiki. A wannan adadi ne WHO ta ba da shawarar cewa mutane a cikin ƙasashe masu tasowa suna ƙoƙarin rufe bukatun furotin na asali. Ga mutum mai nauyin 80, wannan yana nufin cinye kimanin 300 na naman alade ko ƙwai 6 a rana kowace rana. Amfani da giram 1.5-2 na furotin ba shi da haɗari. Iyakar babba ita ce gram 3, idan an zarce ta, tozartawa a cikin kodan da narkewa mai yiwuwa ne.

Increasearuwar yawan kitsen mai a cikin abincin shima baya barazanar kowane mummunan sakamako. Duk rayuwar mu an gaya mana game da hatsarori na abinci mai ɗora ga zuciya da jijiyoyin jini. Binciken da aka yi kwanan nan ya nuna cewa mai ba zai tasiri matakan cholesterol ba, kuma rage cin abincin carb wanda ake rama ƙarancin kalori ta fitsari yana da amfani sosai fiye da ƙarancin mai mai da kuma raguwa a cikin carbohydrates. Akwai tabbacin cewa irin wannan abincin yana ba da sakamako a cikin 95% na lokuta.

Jerin samfuran samfuran ciwon sukari:

• kowane kayan lambu;
• tushen kayan lambu ban da dankali da beets, zai fi dacewa da raw;
• cuku gida;
• kirim mai tsami ba tare da iyakance mai ba;
• cuku
• ganye;
• kowane mai;
• mai;
• qwai
• nama da offal;
• kifi da abincin teku;
• tsuntsu
• avocado.

Za'a iya haɗawa a cikin abinci a cikin iyakantaccen adadi:

• tsaba, kwayoyi da gari daga gare su - har zuwa 30 g;
• kefir, yogurt mara narkewa da samfuran madara irin su - 200 g;
• berries - 100 g;
• ba 'ya'yan itãcen marmari sosai - 100 g;
• cakulan duhu, koko ba tare da sukari ba - 30 g.

Muna yin menu na samfurin don mako

Irƙirar menu wanda zai dace da duk masu ciwon sukari bashi yiwuwa. Kalori da bukatun abinci sun bambanta da jinsi, nauyi, da motsi. Matsakaicin yawan sukari - daga gaban juriya na insulin, wasan motsa jiki, motsa jiki. Ana iya lasafta yawan adadin carbohydrates ne kawai ba tare da wata matsala ba: fara rage cin abincin carb da amfani da glucometer sau da yawa a rana.

Makon farko yana ɗaukar awo da rakodi akai-akai:

• lokutan abinci;
• nauyin abinci da aka ci;
• abubuwan da ke jikin carbohydrates a cikinsu;
• jinin glucose na safe da bayan kowace abinci;
• haɓaka ko rage yawan kwayoyi.
• nauyi canzawa.

Bayan makonni 3 na irin wannan iko, zai zama a bayyana yadda ake buƙatar yawancin carbohydrates don rama cikakke ga masu ciwon sukari, kuma menene yawan adadin kuzari yana samar da asarar nauyi mai nauyi ba tare da ketosis ba.

Idan ba a ɗauki ƙwayar cuta ba wani kwayoyi, kuma ana kula da matakin sukari ta hanyar abinci kawai, zaku iya ci a kowane lokacin da ake jin yunwar. Yin amfani da wakilai na hypoglycemic da kuma gudanar da aikin insulin na buƙatar zubar jini glucose a ko'ina. A wannan yanayin, adadin kuzari na yau da kullun da adadin carbohydrates sun kasu kashi 5-6 tare da daidaitattun tsaka-tsaki.

A cikin abincin mai ciwon sukari, yawan carbohydrates ya kamata ya zama daga 20 zuwa 40%, furotin - 30%, mai - daga 30 zuwa 50%. A matsayin misali, bari mu lissafta abubuwan da ke cikin abinci mai gina jiki a cikin menu don mara lafiya mai nauyin 80, idan yana buƙatar rage abun kalori zuwa 1200 kcal.

Yana da kyau a yi amfani da samfura gwargwadon iyawa, don canza abincin da kuka fi so zuwa buƙatun sabon abincin. Misali, maye gurbin burodin da aka yanka tare da burodin alkama, maimakon yin dankalin turawa, sai a sanya farin kabeji mara dadi a maimakon na dankalin masah. Duk lokacin da kuka ji ƙarancin iyakoki, to zai fi wahalar rage cin abinci mai ƙoshin abinci ga masu ciwon sukari.

Tsarin menu na mako:

Atkins Low Carb Abincin

Mafi shahararrun abincin da ake amfani da shi na karaya shine likitan Amurka na Robert Robert Atkins ya kirkiro shi. Da farko, ya gwada irin wannan abincin akan kansa, ya rasa ƙarin fam miliyan 28, sannan ya tsara ka'idojinsa cikin jerin littattafai.

Ka'idojin asali na abincin Atkins suna da kama da shawarwari ga masu ciwon sukari - raguwa mai ƙarfi a cikin abincin carbohydrates, multivitamins, horo na tilasta, ƙaramin lita ɗaya da rabi na ruwa.

Atkins low-carb abinci ne mai matukar hana a lokacin nauyi asara. Makon farko na makonni ana ba da shawarar rage adadin carbohydrates zuwa 20 g kowace rana, saboda ketosis ya faru. Sannan a hankali wannan adadi ya haura zuwa gram 50, tare da tabbata cewa fashewar kitse da sakin jikin ketone baya tsayawa. Wannan matakin na carbohydrates ya kamata a kiyaye shi koyaushe yayin yin nauyi.

Duk da gaskiyar cewa matakin farko shine yawanci tare da rauni, alamun maye, matsaloli tare da kan gado, ga masu ciwon sukari tsarin Atkins shine mafi kyawun zaɓi don asarar nauyi mai sauri. Abincin da aka saba da shi na yau da kullun ga masu ciwon sukari tare da rage yawan adadin kuzari da raguwa da carbohydrates zuwa gram 100 zai ba da sakamako iri ɗaya, amma na tsawan lokaci.

Girke-girke na masu ciwon sukari kan abinci mai karancin abinci

• Salatin kwai tare da kayan lambu

Yanke biyu tafasa biyu cikin yanka, kokwamba da 2-3 radishes tare da madaidaiciya, kakar tare da man zaitun. Don dandana, zaku iya ƙara mustard, kowane kwayoyi, yayyafa shi da masara. Kayan lambu a cikin wannan salatin don masu ciwon sukari na iya zama kowane yanayi, har zuwa grated radish, har yanzu zai kasance mai daɗi. Guji karas da karas da beets mai arziki a cikin carbohydrates.

• Salatin squid

Tafasa squid zobba da kwai da sara. Aara ɗan masara gwangwani kaɗan, tare da cakuda man kayan lambu tare da ruwan lemun tsami.

• Masu rubutun

Lowarancin carb, girke-girke mai kamuwa da cuta. Beat 2 qwai, 100 g na kefir da 3 tbsp. tablespoons na fiber (wanda aka sayar a sassan lafiya mai kyau). Sanya kwata cokali uku na soda da zaki. Toya a cikin kayan lambu.

• Hankalin pancakes

Sanya minced nama daga 500 g na naman sa. Toara shi 3 tablespoons na Bran, rabin yankakken albasa, kwai 1, gishiri. Yin amfani da cokali, sanya pancakes a kan takardar burodi da gasa na minti 30.

• Shrimp tare da Iceberg Salatin

Kyakkyawan zaɓi don abincin hutu don masu ciwon sukari. Tafasa 2 qwai da 250 g na jatan lande, sara karamin albasa tafarnuwa. Ki zuba mai zaitun a cikin kwanon, ki matso shrimps a kai kadan, sannan a kara gishiri, barkono da tafarnuwa. A yanka salatin dusar kankara a cikin farantin, a yanka tumatir ceri a cikin rabin, cuku mai ƙwai da ƙwai. Sanya shrimp a saman. Miya - Kirim mai tsami da tafarnuwa kaɗan.

• Cuku gida tare da ganye da tafarnuwa

Niƙa tafarnuwa tare da latsawa ta musamman ko saƙa. Niƙa dill da faski a cikin firinji ko sara sosai. Sanya sinadaran zuwa cuku na gida tare da mai mai akalla 5%, gauraya sosai.

• Manya

Babban kayan zaki. Mix 250 g na gida cuku da 200 g na kwakwa, ƙara da kuka fi so kwaya da sukari maimakon a cikin icing. Mirgine kananan kwallaye kuma sanya a cikin firiji don 'yan awanni.

Zaɓin yin burodi don ciwon sukari: doke squirrels 3 a cikin kumfa mai tururi. 80ara 80 g na kwakwa, 15 g na kowane irin abinci mai gina jiki da mai zaki. Mirgine bukukuwa da gasa a kan takardar yin burodi na mintuna na 15-20.

• Omelet farin kabeji

Yanke kabeji cikin inflorescences, tafasa a cikin ruwan gishiri na 5 da minti.Beat 2 qwai, 2 tablespoons cream da spoonful na grated wuya cuku. Man shafa nau'i tare da man shanu, sanya kabeji a ciki, zuba qwai a saman kuma aika zuwa tanda tsawon minti 30.

• Braised farin kabeji tare da Kwai

Soya albasa a cikin man kayan lambu, ƙara yankakken kabeji da ruwa kaɗan. Simmer har sai ya rasa kintsattse (kimanin minti 20). Gishiri, doke a ƙwai 2 kuma ajiye ƙarƙashin murfi akan zafi kadan don wani mintina 10.

Kamar yadda za'a iya gani daga misalai na sama, girke-girke na abinci mai ƙarancin sitiriyo ya saba da na al'ada, kayan yau da kullun. Ta hanyar haɗa tunanin, ana iya sanya abincin ku ba kawai yana da amfani ba, har ma da daɗi da bambance bambancen. A wannan yanayin, bin abincin don ciwon sukari zai fi sauƙi, wanda ke nufin cewa cutar za ta kasance a ƙarƙashin cikakkiyar iko, kuma za a rage yawan amfani da kwayoyi.

Onari akan batun:

• Abincin don ciwon sukari a cikin mata masu juna biyu
• Abincin 9 tebur - musamman tsara don masu ciwon sukari