ABIN DA BA ZA KU IYA CI TARE DA CIWON SUKARI BA - JERIN SAMFURAN SAMFURAN DA AKA HARAMTA AMFANI DASU

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Abincin abinci shine ɗayan tushe wanda akan sa gwagwarmaya kan yaƙi da ciwon sukari. Tunda cuta ta endocrine cuta ce da ba ta warkarwa, dole ne mai haƙuri ya sa ido a kan abincin a duk rayuwarsa.

Yi la’akari da abin da ba za ku iya ci ba musamman tare da masu ciwon sukari, da kuma adadin abincin da kuke buƙata iyakance.

Babban ka'idodin abinci mai gina jiki

Don kula da lafiya da hana dunkule a cikin matakan sukari, dole ne a kiyaye da dama doka:

Ya kamata abinci ya daidaita kuma ya ƙunshi: 30-40% furotin, carbohydrates 40-50%, fatalwa na 15-20%;
ci a cikin ƙananan rabo kuma aƙalla sau 5-6 a rana;
Yana da kyau idan akwai abinci mai yawan fiber a menu. Waɗannan su ne: bran, dogrose, burodin hatsi duka, iri na flax, apricots, da sauransu;
ƙananan kifin marine mai ƙanshi yakamata ya kasance a cikin abincin;
5 grams ko teaspoon guda ɗaya a rana - matsakaicin adadin gishiri da aka yarda da shi;
yogurts, kefir, cheeses da sauran kayan kiwo dole ne a zaba saboda su ƙunshi ƙarancin mai;
qwai za a iya cinye, amma ba fiye da sau 2-3 a mako. Tare da tasirin cholesterol, yana da kyau ku ci furotin kawai;
kodan, zuciya da hanta - offal an yarda don amfani;
1.5 lita na ruwa kowace rana shine ƙa'idar aiki, wanda bai kamata a manta dashi ba;
a lokacin cin abinci, ana ba da shawarar farko don sha kayan lambu, sannan kuma - sunadarai;
yana da daraja a lura da abin da ke cikin caloric na abincin yau da kullun - yawanci masana ilimin abinci ba su bayar da shawarar wuce adadin 2000 kcal a kowace rana ba;
launin ruwan kasa shinkafa, ba kamar fari ba, ba a hana ba;
abincin da ya ƙunshi fats ɗin trans yakamata a cire shi gaba ɗaya (popcorn, abun ciye-ciye, kukis, cheeses, kek, da sauransu);
fararen burodi ya kamata a maye gurbinsa da burodi gaba ɗaya tare da burodi ko hatsi duka;
ruwan 'ya'yan itace da aka matse wanda aka matse shi ya fi kyau tare da ruwa.

Gabaɗaya, yakamata a bambanta abinci mai gina jiki - a wannan yanayin, jiki zai sami duk abubuwan da ake buƙata na gina jiki. Yana da kyau idan mutum ya zauna a tebur a lokaci guda.

Menene ba za a iya ci tare da ciwon sukari ba?

Anan ne babban rukuni na samfuran da ba za'a iya cinye su tare da matakan glucose na jini mai girma:

jita-jita tare da babban sodium abun ciki: pickles, marinades, abincin gwangwani, da sauransu;
high-carb da sitaci abinci: farin shinkafa, gari, kayan lambu, buns;
sukari da duk abin da ya ƙunshi babban adadin: jam, jam, jam;
samfura mai kiba, gami da kirim mai tsami, yoghurts, madara mai yalwa, kirim;
mayonnaise da sauran kayan shayi na salati;
cakulan, sanduna, ice cream;
abubuwan sha mai ɗorewa;
barasa
babban mai abinci: naman alade, naman alade, man alade, kaji tare da fata, da sauransu;
kwakwalwan kwamfuta;
abinci mai sauri
adana ruwan 'ya'yan itace;
'ya'yan itãcen marmari masu ɗorewa: kwanakin, ayaba,' ya'yan ɓaure, innabi;
zuma;
sausages, sausages, sausages;
pastes;
nama mai kyau da broths kifi.

Ya kamata a fahimci cewa koda samfuran lafiya waɗanda ba a haramta su ba, za a iya canza su cikin sauƙi da haɗari, ba tare da bin ka'idodin dafa abinci ba. Hanyoyin sarrafa kayan da aka ba da izini sun hada da: dafa abinci, tuki, yin burodi da hurawa. An hana shi sosai don soya a cikin mai.

Menene ma'anar glycemic index?

Glycemic index (GI) - Adadin da ke tattare da carbohydrates a cikin wani samfurin.

Lokacin da mai nuna alama ya yi girma, ana tura makamashi zuwa ga jiki da sauri, wanda ke haifar da tsalle-tsalle nan take a matakin glucose a cikin jini.

Saboda wannan ne ake ba da shawarar masu ciwon sukari su cinye abincin GI mara nauyi.

Kayan aiki mai sauki ne: makamashin da carbohydrates ke bayarwa ga jiki ana kashe shi ne wajen rufe dukkanin kuzarin da ake amfani da su a yanzu, tare da rike tsoka glycolylene. Wannan tsari bai tsaya na biyu ba.

Lokacin da carbohydrates da yawa suka fito daga abinci, yawan su yana tarawa a cikin hanyar adon mai. Idan wannan yana faruwa akai-akai, jiki yana samar da ƙarin insulin, kuma metabolism na al'ada ya zama da wuya.

GI da abun da ke cikin kalori kusan basu da alaƙa, misali, shinkafa mai launin ruwan kasa da kayan ƙwari sun ƙunshi fiye da 300 kcal a ɗari na gram, amma waɗannan carbohydrates suna shan hankali a hankali kuma basa cutar da jiki, tunda GI na waɗannan samfuran suna da ƙasa.

Idan mutumin da baya shan wahala daga cututtukan endocrine koyaushe yana cin abinci da abin sha tare da babban GI (musamman idan wannan ya faru da asalin rashin aiki na jiki), to akan lokaci zai bunkasa kiba kuma matakan glucose na jini zasu tashi. Abincin da ba shi da lafiya wanda ake la'akari da ɗayan manyan abubuwan da ke haifar da ciwon sukari na 2.

Jerin samfuran GI mai girma da ƙananan

Da ke ƙasa muna ba da alluna 2. Na farko shine samfuran da zaku iya ci, na biyu sune waɗanda yakamata ku ƙi:

Suna	GI
Basil, Faski, Oregano	5
Avocado, ganye na letas	10
Alayyafo, gyada, zaitun, zucchini, namomin kaza, cucumbers, bishiyar asparagus, kwayoyi, kabeji, gero, seleri, albasa, gyada, tofu, soya	15
Eggplant, blackberry	20
Cherries, currants, strawberries, lentil, raspberries, kabewa tsaba, gooseberries	25
Milk, Tangerines, apricots, cakulan duhu, ruwan tumatir, pear, kore wake, tumatir, ƙanƙarar gida mai ƙanƙan, blueberries, lingonberries, 'ya'yan itace mai son	30
Peaches, pomegranates, Quince, plum, nectarine, black rice, wake, yogurt mai-mai mai	35
Prunes, bushe apricots, ruwan karas, taliya ba da taliya	40
Ruwan orom, ƙyallen ƙwayar hatsi gaba ɗaya, kwakwa, itacen innabi	45
Brown shinkafa, apple da ruwan 'ya'yan itace cranberry ba tare da sukari ba, kiwi, mango, lemo, ƙyallen burodi kore	50

Abubuwan da aka ba su suna dacewa da kayan sabo - soya a cikin man na iya ƙara yawan GI sau da yawa.

Avocado - samfurin tare da ƙarancin gi

Suna	GI
Gurasar fari	100
Muffin, pancakes, 'ya'yan itacen gwangwani, noodles shinkafa	95
Honeyan zuma	90
Flakes, masarar dankali da karas, hatsi nan take	85
Ruwan sha, makamashi, muesli	80
Gasa, Guna, Kankana, Suman	75
Cereals, raw karas, cakulan, dusar ƙanƙara, kwakwalwan kwamfuta, abubuwan sha, ruwan abarba, sukari, taliya mai laushi	70

Za'a iya samun ƙimar GI na samfurin akan kunshin kayayyakin abinci da yawa. Kada ku manta da wannan bayanan lokacin da kuke ziyartar babban kanti.

Teburin Kayayyakin da aka hana

Masu ciwon sukari suna buƙatar cire samfuran gaba ɗaya daga menu:

Suna	An hana	Daraja iyakance
Fats	Butter, man alade	Kayan lambu
Nama	Duck, Goose, alade	Naman sa
Kifi	Ananan nau'ikan mai ɗanɗano: kifin masara, kifi, maskerel
Sausages	Duk
Kasancewa	Zuciya, kwakwalwa, corned naman, harshe na naman sa
Darussan farko	Miyar attan Fatty
Kayayyakin madara	Madara mai narkewa, madara, madara, cuku, yogurt, kirim mai tsami, da sauransu
Carbohydrates	Yin burodi, kek, abincin burodi, kek, waina, cakulan	Rusks, shinkafa launin ruwan kasa, taliya
Kayan lambu	Karas, soyayyen dankali da masara, gishiri da kayan lambu da aka yanyanka	Wake, dankali jaket, masara, lentil
'Ya'yan itace	Inabi, ayaba, guna, jigon, ɓaure	Pears mai dadi
Kayan lokaci	Ma mayonnaise, cream, biredi shago	Gishiri
Kayan abinci	Gurasar fari	Gurasar abinci mai cikakken abinci, gurasar alkama, cookies mara nauyi
Sweets	Jam, jam, jam, sukari	Honeyan zuma

Lura cewa akwai samfurori waɗanda zasu iya rage matakan glucose jini tare da amfani na yau da kullun. Waɗannan sun haɗa da: ruwan 'ya'yan itace kabeji, tafarnuwa, horseradish, faski, kabeji, seleri, tsaba, flax, fure na fure, artichoke na Urushalima, innabi, albasa, chicory, nettle, dandelion. An bada shawara don yin salads tare da tsire-tsire biyu na ƙarshe.

Bidiyo masu alaƙa

Menene ba za a iya ci tare da ciwon sukari ba? Jerin abubuwan abinci da aka haramta a cikin bidiyo

An zabi rage cin abinci don ciwon sukari da akayi daban-daban. Daidai ne, mai cin abinci mai ƙoshin lafiya ko endocrinologist ya kamata shirya menu don haƙuri.

Ka tuna cewa dokar hana abinci dauke da babban GI, da kuma shawarwarin abinci mai gina jiki gaba daya, dole ne a kiyaye su kuma dindindin. Ko da sauƙin taimako na ɗan gajeren lokaci na iya haifar da tsalle mai haɗari a cikin sukari na jini.

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