Rashin rikice-rikice yana haifar da karuwa a cikin adadin carbohydrates a cikin abincin mutum yana haifar da rikicewar metabolism da haɓaka nau'in ciwon sukari na 2.
Ba a kowane yanayi ba, yayin rage yawan adadin kuzari da aka cinye, zaku iya rage sukarin jini.
Yana da ƙarancin abinci mai abinci wanda zai ba mu damar daidaita waɗannan alamomin kuma mu guji haɗarin haɓakar haɓaka. Abincin abinci don nau'in ciwon sukari na 2 don yawancin marasa lafiya ya zama kawai hanyar warkewa don kawar da cutar.
Matsakaicin abincin da ya dace da abinci mai gina jiki a cikin magance cutar da rigakafin rikice-rikice masu ciwon sukari
Tare da taimakon ingantaccen abinci da aka zaɓa da kuma riko da abinci, mai ciwon sukari tare da cutar ta biyu na iya kiyaye matakin sukari na jini gaba ɗaya a alamar da ba ta wuce 5, 5 mmol / L ba. Lokacin da gubar glucose ta ƙare, jin daɗin rayuwar marasa lafiya gaba ɗaya yana inganta. Ana lura da kyakkyawan yanayin yayin ɗaukar gwaje-gwaje na haemoglobin da keɓaɓɓe da kuma ƙwayar cholesterol.
Alamar wadannan abubuwan hadewar suna gab da halayen mutum mai lafiya. Abincin abinci don ciwon sukari yana taimakawa rage yiwuwar hyperglycemia. Yawancin marasa lafiya, bin shawarar likita game da abinci mai gina jiki, sun canza zuwa ƙananan allurai na insulin.
Yawancinsu suna fara yin nauyi. Suna daidaita cutar hawan jini da aikin da jijiyoyin jini, kumburi ya tafi. Rashin haɗarin rikitarwa na yau da kullun da ke hade da ciwon sukari yana raguwa.
Abin da abinci ya kamata don nau'in ciwon sukari na 2?
Zaɓin abincin da ake buƙata don nau'in ciwon sukari na 2 ya kamata ya dogara da shawarar likita da zaɓin mai haƙuri. Wannan na iya zama karancin kalori, ƙananan carb da kuma rashin abinci mai narkewa.
Ingancin rayuwar mai haƙuri ya dogara da zaɓin da ya dace. Abincin don masu ciwon sukari dole ne a lura da kullun, har zuwa ƙarshen rayuwa.
Abincin mai haƙuri ya kamata ya dogara da waɗannan ka'idodi:
- Ya kamata a ci abincin carbohydrate kafin uku na yamma;
- Zai fi kyau ku ci kwayoyi da kayan yoghurts a matsayin kayan zaki, tunda aiki mai zai rage jinkirin glucose;
- abincin yana nufin akai-akai, abinci mai rarrabewa, zai fi dacewa a lokaci guda;
- ci more fiber;
- ƙananan hadaddun carbohydrates da kitsen dabbobi ya kamata ya kasance a cikin abincin mai haƙuri;
- ya kamata a watsar da giya
Ya kamata a rage yawan adadin kuzari na jita-jita, yayin da ake kiyaye darajar makamashi.
Fasalullukan nau'ikan abinci daban-daban don masu ciwon sukari na 2:
- low carb. Lowarancin carb yana iya taimakawa rage matakan sukari na jini yadda ya kamata. Yana ba ku damar rasa nauyi da rage adadin insulin ba tare da matsananciyar yunwar ba;
- carbohydrate-free. Wannan abincin ya ƙunshi ƙin yarda da yin burodi, kayan abinci na gari, kowane irin Sweets, kayan marmari na sitaci, 'ya'yan itatuwa da berries. Mai haƙuri ba zai iya iyakance adadin kifi, cuku, kayayyakin nama ba;
- furotin. Yawan abinci tare da furotin kada ya wuce kashi goma sha biyar cikin dari na abincin mai haƙuri kowace rana. Abubuwan da aka yarda sun hada da nama, qwai, kifi. Tare da wuce haddi na sunadarai akan jiki mai rauni, musamman kodan, ƙarin ƙarin nauyi ya faɗi.
Yawan teburin abinci na warkewa maza da mata
Tebur mai lamba tara ga masu ciwon sukari yana ɗaukar tsarin abinci mai narkewa, ana ɗaukar abinci sau 5-6 a rana a cikin ƙananan rabo. Wajibi ne a bi tsarin abinci koyaushe.Abubuwan da ke Da iko:
- dole ne a rage yawan kitse na dabbobi da carbohydrates sosai;
- duk Sweets an cire shi gaba daya;
- Haramun ne tsallake manyan abincin;
- Yana da kyau a dafa kawai steamed da gasa, dafa.
Normarfin yau da kullun na abincin mai haƙuri shine kimanin 2500 kcal. Sha akalla lita 2 na ruwa.
Abin da za ku ci don kiyaye sukarin jinin ku daga tashi: jerin abinci masu ƙoshin lafiya
Masu ciwon sukari, saboda kar sukari jini ya tashi, yakamata ku bi shawarwarin masu zuwa don yin menu:
- ya fi dacewa a dafa soups a kan kayan lambu ko kuma a hankali sanya nama da kifi broths. Na ƙarshen za'a iya cinyewa ba sau biyu ba a mako;
- Kada a zabi kifi mai: perch, kifin, pollock, pike. Mafi fifiko tsakanin kayayyakin nama - turkey da dafaffen kaza;
- duk kayan kiwo da madara yakamata su kasance tare da mafi ƙarancin mai;
- Zai fi kyau a dafa steamed omelette daga ƙwai kaza, ƙari da furotin. An haramta Yolks;
- buckwheat, sha'ir lu'ulu'u, oatmeal an zaɓi tsakanin hatsi. Ku ci garin shinkafa sama da sau ɗaya a rana;
- a tsakanin kayayyakin burodi, zabi mafi kyau na duka hatsi, bran da hatsin rai kayayyakin;
- kayan lambu da aka yarda da cucumbers, eggplant, kohlrabi, fari da farin kabeji, ganye. Dankali da beets suna cin abinci ba sau biyu a mako. Idan lafiyar su ta wahala, to, ba za a cire su daga abincin mai haƙuri ba;
- Kuna iya cin 'ya'yan itace Citrus, tsakanin berries - cranberries, currants. Ayaba ba ta cikin menu;
- An yarda da bishiyoyi da busassun cookies;
- Kuna iya shan romon broth, ruwa a fili da ruwa mai ma'adinin ba tare da iskar gas ba, koren shayi, infusions na ganye, 'ya'yan itãcen marmari tare da ƙari na kayan zaki.
Abin da Masu Ciwon Hauka yakamata su Ci: Haramtattun Kayan Abinci
Abubuwan da ke hana masu cutar ciwon sukari:
| 'Ya'yan itace | Ayaba, guna, 'ya'yan itatuwa masu bushe |
| Kayan lambu | Beets, karas, dankali, kabewa, zucchini |
| Nama | Alade, naman sa mai ƙiba da raguna |
| Sweets | An sake fasalin sukari, zuma, jam, cakulan, Sweets, halva |
| Abincin kayan zaki | Ice cream, curd cuku |
| Dabbobin | Rice, semolina |
| Kayayyakin madara | Fat kirim mai tsami, yogurts mai dadi tare da cikawa, taro mai dadi, abinci mai madara |
| Taliya | Samfuran gari na gari |
| Yin Bake | Kankin guna, Kukis, waina |
| Turare | Duk nau'in kayan yaji |
Wannan jerin samfuran yana kunshe da babban ma'aunin glycemic, wato, zasu iya tsananta matakin glucose a cikin jini kuma ya kara dagula yanayin mai haƙuri.
Abinda za a sha: abar izini da hani
Lokacin zabar abubuwan sha, ya kamata kuyi la'akari da abun da ke cikin carbohydrates a cikinsu. Ruwan da aka cakuda an haramta shi sosai, saboda suna ɗauke da sukari mai yawa. Kuna iya shirya smoothies kayan lambu daga tumatir, karas, alayyafo, barkono mai dadi, cucumbers, kabeji, seleri.
Decoction na shayi Ivan yana da dukiya mai rage sukari
Ya kamata a zaɓi abubuwan da suka dace dangane da abubuwan dandano. Kudin artichoke ya sami damar rage matakan sukari. Daga cikin 'ya'yan itacen sha, yana da kyawawa don bayar da zaɓi ga apple ruwan' ya'yan itace, diluting su da ruwa.
Abincin shayi na willow, chamomile yana da dukiya wanda ke rage matakin glucose a cikin jini. Ana iya amfani da Chicory don masu ciwon sukari. Daga madara an sha ruwan kefir kuma ana nuna madara mai gasa.
Wadanne irin abinci ake ba da shawarar wa marasa lafiya tsofaffi?
Darajan adadin kuzari na yau da kullun ga mazan sun ɗan yi kaɗan ga matasa:
- maza daga shekara 60 zuwa 75 na buƙatar 2300 kcal / day;
- mata daga shekaru 60-75 - 2100 kcal / day;
- marasa lafiya daga shekara 75 - 2000 kcal / rana;
- marasa lafiya daga shekaru 75 da haihuwa - 1900 kcal / rana.
Tare da ɗan ƙaramin nauyin jiki, tsarin yau da kullun shine 1900 kcal / day. Abubuwan da ke kwance a gado suna buƙatar ba fiye da 1800 kcal / rana ba.
Duk nau'ikan Sweets an cire su daga abinci mai gina jiki na tsofaffi. Kuna iya amfani da maye gurbin sukari bayan tuntuɓar likita. Olive da man shanu an yarda da su ba su wuce gram talatin ba.
Mayonnaise, kyafaffen nama an cire. Kuna iya cin gurasar baƙar fata. An zaɓi nama da kifi iri-iri, kuma dafa su don ma'aurata. Idan babu hakora, suna ƙasa a cikin blender.
Dole ne samfuran madara su kasance cikin abincin tsofaffi
Bai kamata a bai wa babban dattijo wani dattijo ba. Ana iya cin kwai sau ɗaya a mako. An ba da izinin cin nama da miya kamar sau biyu a mako. Kuna iya dafa kayan lambu da madara miya.
'Ya'yan itace mai daɗi ana ba tsofaffi ne bayan tattaunawa da likita. Madadin gishiri, ana iya ba da kayan yaji tare da kayan ƙanshi mai laushi. Boiled kayan lambu. Tabbatar hada da gida cuku da kayayyakin kiwo a menu.
Samfuran menu na mako
Tushen samfurin yana ƙunsar buƙatun mai ciwon sukari a cikin adadin kuzari da ƙananan bitamin da ake buƙata:
| Ranakun mako | Karin kumallo | Abin ci | Abincin rana | Manyan shayi | Abincin dare | 2 abincin dare |
| 1 | Oatmeal, kopin shayi, wani yanki na gurasar launin ruwan kasa | Green apple, koren shayi | Pea miya, vinaigrette, yanki na burodin burodi, abin sha na lingonberry a madadin sukari | Salatin karas | Buckwheat porridge tare da namomin kaza, burodi 2, ruwa mai ma'adinai ba tare da gas ba | Kefir |
| 2 | Salatin kayan lambu, kifi mai steamed, abin sha na ganye | 'Ya'yan itacen da aka bushe | Kayan lambu borscht, salatin, koren shayi | Curc cheesecakes, shayi don zaɓar | Meatballs tururi, sha'ir lu'ulu'u tafasa | Ryazhenka |
| 3 | Mashed karas tare da apple, yanki na burodin burodi tare da cuku, shayi | Inabi | Kabeji miyan, dafaffen nono, compote, gurasa | Cuku na gida, koren shayi | Kayan lambu, stew kifi, giya na sha | Kefir |
| 4 | Kayan shinkafa, gyada beets, apple compote | Kiwi | Miyan kayan lambu, kafa na kaza, burodin abinci, shayi na kore | Koren shayi na kore | Kayan lambu kabeji Rolls, m-Boiled kwai, kore shayi | Madara Skim |
| 5 | Farar shinkafa, burodi, shayi | Morse | Miyan kifi, salatin kayan lambu, yanki mai burodi, shayi na ganye | Salatin 'ya'yan itace | Fulawa ta sha'ir, squash caviar, lemon tsami, yanki na gurasa | Ruwa mai ruwa |
| 6 | Gyada fridge | Apricots da aka bushe | Kayan lambu miyan, burodi, 'ya'yan itacen bushe | 'Ya'yan itace zaba | Meatballs, stewed kayan lambu, ganye shayi, burodi | Ryazhenka |
| 7 | Buckwheat porridge, yanki na cuku da burodi, koren shayi | Apple | Bean miya, pilaf tare da kaza, compote | Curd cuku | Stewed eggplant, Boiled naman maroƙi, cranberry ruwan 'ya'yan itace | Kefir |
Liquids a lokaci ya kamata a bugu aƙalla gilashi, kuma ku ci gurasa bai wuce gram hamsin ba.
Abincin girke-girke na marasa lafiya da ke fama da nauyin kiba na kiba
Zai ba da shawarar cikakke ga mutane su dafa dukkan kwano don ma'aurata ko gasa. Abincin girke-girke:
- tours masu zafi tare da namomin kaza da tumatir. Bauki baguettes alkama biyu, sabo namomin kaza 150 g, tumatir 2, shugaban tafarnuwa, albasa, tablespoon na man zaitun, letas. An yanka gurasa cikin yanka, an shafa shi da tafarnuwa. Tumatir sara a da'irori. Cuku grated. Namomin kaza da albasarta an yanyanka sosai da soyayyen, baguettes suna soyayyen wuri guda. A kan burodin ya baza wani yanki na tumatir, a saman ganye mai letas, namomin kaza da cuku mai soyayyen. Ana saka Toast a cikin tanda na minti 10 kafin a yi launin ruwan sama. Yayyafa da ganye a saman;
- kabewa miya tare da kaza da Mint. Aauki laban kabewa, bawo, a yanka a cikin guda, stew tare da albasa. Chleten fillet, 150 grams, Boiled. Ciki da sinadaran acikin blender. An kara daskararren masara a cikin su. A cikin kwano ɗin da aka gama saka yanki na dorblu cuku da sprig na Mint. Ana ba da baguette ga miya.
Nasihu don gudanar da ranakun azumi don mutane masu kiba
Don haka abincin ba nauyi ba ne, ya kamata a zaɓi kayayyakin don ranar azumi su ɗanɗano. A irin waɗannan ranakun, mutum bai kamata ya zama mai himma tare da aiki na zahiri da tunani ba.
Idan kun shirya saukarwa a karshen mako, mafarki ko tafiya zai taimaka muku kar ku raba hankalinku da abinci. Idan ya yi mummunan lalacewa, za ku iya shan gilashin yogurt, amma ba mai ba.
Lokacin saukar da kan kefir, kuna buƙatar shan ruwa mai yawa. A gaban Hauwa'u na rage cin abinci, kar a wuce gona da iri.
Ra'ayoyi game da tasirin maganin abinci
Duk masu ciwon sukari sun yarda cewa rage cin abinci shine mafi kyawun maganin a yaki da cutar cuta ta 2.Idan kun bi abinci mai ƙarancin carb na kwanaki da yawa, matakin sukari na jini ya ragu sosai, a cikin wasu kuma ya koma al'ada.
Ana samun sakamako mai ɗorewa daga waɗanda ke bin daidaitaccen abinci mai gina jiki koyaushe. Wasu sun yi ƙoƙarin rasa nauyi mai nauyi a cikin abincin furotin, yayin da suke al'ada sukari jini.
Yawancin marasa lafiya suna jagoranta ta hanyar glycemic index lokacin zabar samfuran. Wannan yana guje wa tsalle-tsalle a cikin abu a cikin plasma.
Kusan kowa ya yi imani cewa yunwar ba ta da amfani, domin a lokacin ne mutum yakan rushe da sauri. Wani lokaci yana da haɗari a sauƙaƙe, musamman ga marasa lafiyar insulin-dogara.
Bidiyo mai amfani
Game da ka'idodin abinci don nau'in ciwon sukari na 2 a cikin bidiyon:
