Hypoglycemic rage cin abinci - fasali da abinci mai gina jiki

Don kula da matakin sukari na yau da kullun na jini, hana raguwa mai mahimmanci a ƙasa da 3.5 mol / L kuma ku guji duk matsalolin da suka biyo baya, yakamata a bi tsarin rage yawan jini. Irin wannan abincin yana da alaƙa da hane-hane, ko kuma, tare da ƙuntatawa na kai. Yaya tsananin tsafin su kuma yaya suke ji da kyau?

Me yasa sukari ya fadi?

Rage gubar glucose na jini yana haifar da matsanancin yunwa na dukkan rayayyun kasusuwa, gami da kwakwalwa. Hypoglycemia yawanci yakan faru ne a waɗannan lamura masu zuwa:

• Tare da yawan wuce haddi na insulin, wanda galibi yakan faru ne a cikin masu fama da cutar siga;
• Productionarancin samar da insulin ta jiki saboda bayyanar da ciwacewar ciwace-ciwacen cuta, matsanancin cuta;
• Bayan halin damuwa;
• A matsayin mayar da martani ga matsanancin tunani da raunin jiki;
• A yayin karancin kalori da kuma shan giya.

Amma wani lokacin tare da metabolism cikin sauri metabolism, irin waɗannan alamu ana ɗaukar ƙa'ida. Ana iya gano bambance-bambance cikin sauki tare da gwajin jini na yau da kullun. Idan suna barazanar lafiyar ɗan adam, ana bin abinci na musamman.

Tushen abinci mai narkewa

Tun muna yara ana bamu labarin game da adadin kuzari na abinci. Amma ba kowa ba ne ya san game da tasirin glycemic index. An fahimci shi azaman ƙara yawan glucose a cikin jini bayan takamaiman tasa wanda ke da alaƙa da carbohydrates kai tsaye. Yawancin su, mafi girma da GI. Amma carbohydrates na digestible ne kawai masu cutarwa. Sabili da haka, makasudin abinci tare da hypoglycemia shine a ware carbohydrates mai sauri kuma a maye gurbinsu da wasu hadaddun.

Abincin yana da kyau saboda ba ya haifar da yunwar. Amma dole ne a iyakance yawan abinci da babban GI. Daga cikin maki 100 da aka ɗauka a matsayin tushen, abinci tare da ƙarancin jigon kayan har zuwa raka'a 55 sun faɗi cikin abincin da aka rasa nauyi. Don tunani: matsakaicin matakin shine 56-69, mafi girman shine daga raka'a 70. Ka'idojin yau da kullun don abinci shine 60-180. Me yasa akwai babban tazara tsakanin lambobi? Ka'idar da aka sanya ya dogara da nauyi da sifofin mutum na mai haƙuri.

Yana zubar da kima, wanda ke taimakawa rage glucose da kiba, yana tsawaita jin jin daɗi bayan kowane abinci. Hakanan yana dawo da metabolism na metabolism kuma yana taimakawa hana rikici na hypoglycemic.

Ciplesa'idodin tsarin rage cin abinci mai narkewa

Daga cikin duk ka'idodin irin wannan tsarin abinci mai gina jiki, mafi mahimmanci shine kula da yawan cin abinci na carbohydrate. Don tabbatar dashi cikakke, shawarwarin masu zuwa zasu taimaka:

• Rage yawan cin abinci na carbohydrate
• Ara yawan ciwukan da ke narkewa a hankali;
• Mai da hankali kan abinci mai arzikin furotin;
• Haɓaka abincinka tare da abinci mai fiber wanda ke rage girman sukari daga carbohydrates;
• Rage kitsen mai daga menu na yau da kullun, saboda mai yana takurawa da samar da insulin;
• Kada ku haɗa carbohydrates mai sauri da mai;
• Rage tsaka-tsakin tsakanin abinci zuwa 2-3 awanni sannan ku rarraba girman kwanar da aka saba a cikin yawancin ƙananan, ba gilashi ba;
• Ku ci daidai da agogo;
• Kawar da giya, wacce ke rage samar da sukari;
• Sha akalla 2 lita na ruwa bayyananne.

Yarda da kowane ka’ida zai bude hanyar lafiyar ka.

Wadanne kayayyaki zaka yi amfani da su?

Abubuwan samfurori da ƙididdigar su na glycemic index suna kewaye da tebur waɗanda suka dace don amfani da su a cikin jiyya da asarar nauyi. Amma duk bayanan da ke cikinsu ana iya canza su ta hanyar da aka rage. Me yasa? Domin kada ku riƙa ɗaukar bayanan kula da katunan koyaushe, kada ku ji tsoro idan kun manta ɗaukarsu. Yana da mahimmanci mu koya daga farkon waɗanne samfuran da muka ce eh.

Ka yi tunanin akwai samfurori tare da sifilin GI. Waɗannan sun haɗa da jatan lande, ƙwarya, oyster da sauran abincin teku, kifin mai ƙanƙan da miya. Har ila yau, samun low glycemic index:

• Kayan zamani;
• Namomin kaza da kowane nau'in kwayoyi;
• Qwai
• Kayan lambu: barkono ja, cucumbers da zucchini, duk nau'in kabeji, radishes, albasa, tafarnuwa, eggplant, karas, beets, tumatir;
• Ganyen nama;
• Legumesu: lentil, wake, kabewa, bawon kore, gami da gwangwani;
• Ganye: alayyafo, cilantro, Basil, letas, Dill, seleri;
• Gyada
• Zaitun;
• Berries - currants, blackberries, blueberries, gooseberries, strawberries;
• Koko da duhu cakulan;
• Kayan masara - sha'ir, shinkafa daji;
• Abun da aka bushe;
• Milk da yogurt na halitta;
• 'Ya'yan itãcen marmari - plums, quinces, cherries, cherries, Citrus' ya'yan itace, rumman, apples, peach, apricots;
• Tsarin sunflower, tsaba na sesame;
• Ruwan tumatir;
• Gurasar alkama gaba daya.

Wannan shine tushen abincin. Wani lokaci, amma da wuya, abinci tare da GI matsakaici na iya shigar da shi. Wannan jeri ya hada da:

• Taliya mai wuya: spaghetti, vermicelli;
• Oatmeal, buckwheat, shinkafa launin ruwan kasa;
• Wake
• 'Ya'yan itãcen marmari: inabi, ayaba, abarba, persimmon, kiwi, gari, kankana, gwanda;
• Karas, 'ya'yan innabi, orange, apple da ruwan' ya'yan itace apple;
• Jam;
• Raisins;
• Peach gwangwani;
• Ice cream;
• Boiled dankali da beets;
• Kayan Gwangwani

Samun maki bisa ga GI, kar a manta game da ƙimar abinci. Bai kamata ya wuce adadin kuzari 1500 kowace rana ba.

A ina zan fara?

Farkon abincin da ake zubar da jini shine cikakken wariyar cututtukan carbohydrates.

Kada ku ji tsoro, saboda zaku iya dafa jita-jita iri-iri daga abinci mai ƙanƙantar da hankali.

Wannan shine mabuɗin don nasarar nasarar dacewa da ingantaccen abinci, wanda zai ba ku damar raunana tsarin tsaftataccen abu.

Bayan makonni 2, ana gabatar da samfurori tare da GI mai kimanin raka'a 50 a cikin abincin. Amma an ba su shawarar su ci da safe. Bayan wani makonni 2, farawa na 3, wanda a yarda da amfani da abinci mai yawa na glycemic.

Abin da ka dafa?

Don tabbatar da cewa abincinku yana kula da matakin glucose na yau da kullun, amma a lokaci guda yana da dadi, ɗauki lokaci don shirya abinci mai daɗi. Daga samfuran da ke da ƙananan GI, kuna iya dafa abinci ku ci:

1. Miyar Maraba da naman kaza da ganyayyaki Amma miyan kabeji, daskararre da borscht da aka dafa akan mai mai ba su haramta ba. Kawai kada ku mamaye kayan lambu, amma nan da nan jefa cikin ruwan zãfi.
2. Salatin mai cike da kayan abincin teku da kayan marmari. Amma ku manta da naman alade da dankali.
3. Kirim mai tsami mara nauyi kamar miya, cuku gida, cuku ba tare da gishiri ba.
4. Kwai farin omelettes.
5. Porridge a cikin madara mai mai-kitse. An ba da sha'ir da oat groats, buckwheat da sha'ir.
6. Duk wani nama banda alade, Goose da naman sa. Wani lokaci zaka iya yiwa kanka cutar hanta.
7. Kayan lambu gefen kayan lambu waɗanda ke tafiya lafiya tare da nama.
8. Daga mai daɗi zuwa ga ikon kowa ya dafa jelly da 'ya'yan itace alewa.
9. Abincin sha: ganye na teas, ruwan 'ya'yan itace, kayan ƙwaya ba tare da amfani ba.

Wane abinci aka hana?

Tare da hypoglycemia, abincin da ke gaba yana contraindicated:

1. Buns, kek da sauran wakilan kayayyakin burodi daga mafi girman gari;
2. Kayan shafawa, cakulan salted, glazed curds daga cuku gida mai dadi;
3. Miyar soyayyen mai da ɗanɗano mara amfani da noodles;
4. Nama mai nama, sausages, naman ɗanɗana ya ci;
5. Kifi: m, salted da kyafaffen;
6. Mai dafa abinci da mai kayan lambu;
7. Qwai mai soyayye;
8. Semolina da farin shinkafa;
9. Kayan kayan lambu;
10. 'Ya'yan itãcen marmari;
11. Sweets
12. Shaye-shayen Carbonated;
13. Miyar masana'anta: mayonnaise, ketchup.

Ta hannun dama, ana iya kiranta jerin samfura masu cutarwa, ko ba haka ba?

Abincin abinci ga mata masu juna biyu da yara

Ana bai wa mata masu juna biyu da yara abinci mai sauƙi. A wannan lokacin, carbohydrates suna da mahimmanci ga mata. Sabili da haka, an yarda da 'ya'yan itatuwa masu zaki da ke dauke da bitamin.

Yara suna buƙatar makamashi mai yawa. Sabili da haka, an hada inabi, ayaba, taliya a cikin abincin abinci. Amma yana da mahimmanci don ware sukari a cikin tsararren tsari. Wasu lokuta ana maye gurbinsu da kayan zaki.

Abvantbuwan amfãni da rashin amfani

Abincin hypoglycemic a gaban wasu cututtuka ya zama wata larura. Amma ana zaɓi mafi yawan lokuta don asarar nauyi, saboda yana da tabbatattun ab advantagesbuwan amfãni:

1. Abun menu na abinci mai gina jiki ya bambanta da abinci mai gina jiki;
2. Yana da kusanci ga abinci mai dacewa kuma yana hana yajin abinci;
3. Lokacin cin abinci, yana haɓaka metabolism, motsin hanji yana ƙaruwa;
4. Abubuwan da aka yi amfani da su masu arha ne kuma ba su da tsada.

Menene rashin amfanin abinci? Kusan babu su. Amma da farko, dole ne kuyi nazarin teburin kuma ku haddace bayanan su, ku ɗauke su tare da ku kuma koyaushe ana ambaton su. Tabbatar da kanka cewa sabon ilimin zai zama da amfani ga rayuwa.