Ga masu ciwon sukari, ɗayan mahimman batutuwa a cikin sarrafa sukari na jini shine tsarin abinci da aka tsara. Oatmeal glycemic index ba shi da ƙasa, amma a lokaci guda shine abincin da ya fi dacewa a cikin abincin don rage glucose.
Oatmeal tare da nau'in ciwon sukari na 2, saboda wasu halaye na hatsi da kaddarorinsa masu amfani, ba kawai yana rage jinkirin yawan glucose ta jiki ba, amma samfuri ne mai ƙarancin kalori ga waɗanda ke kula da nauyinsu.
Koyaya, kamar kowane amfanin gona, hatsi, ban da fiber, shima yana da wadataccen adadin carbohydrates. Kuma wannan yana zama tushen tushen masu ciwon sukari don shakkar amfanin oatmeal a gare su.
Sabili da haka, ba duk abin da ke da matsala ba sosai a cikin shawarwarin likitoci game da abincin masu haƙuri da suke dogara da su ta hanyar haɗa wannan hatsi a cikin abincinsu. Binciken ya yi kokarin magance rayayyun ra'ayoyi na masana kan ko yana yiwuwa a ci oatmeal da ciwon suga.
Dukiya da fa'idar maganin otal
Wannan samfurin hatsi, ban da zaren da carbohydrates da aka ambata a sama, ya ƙunshi abubuwa biyu da bitamin, wanda zai iya zama da amfani ga marasa lafiya da dogaro da insulin.
Oat flakes suna da amfani ga cututtukan type 2, da kuma cututtukan type 1, domin suna ba da gudummawa ga:
- tsarkake hanyoyin jini;
- cire cholesterol daga jiki;
- tsari na sukari mai tsayayye a cikin jini, tunda akwai abubuwa a cikin mai da ke haɓaka aikin samar da insulin da enzymes-glucose mai narkewa a jiki.
Bugu da ƙari, waɗanda ba su damu da maganin oatmeal ba sa shan wahala daga kiba kuma, a matsayinka na mai mulkin, ba su da matsaloli tare da hanta sakamakon tasirin amfanin hatsi a kan aikinsa.
Akwai nau'ikan samfura guda uku daga hatsi, daga hatsi wanda aka cire ɓarna mai ƙwanƙwasa, wanda ake kira bran, wannan duka hatsi ne da Hercules, haka kuma samfurin da aka samu ta hanyar hatsi kamar yadda ake wutsiyar ƙwallaye.
Amma game da adadin kuzari da abubuwan da ke cikin abubuwan asali, to, rabin kopin hatsi, kuma wannan kusan gram 80 na samfurin, sun ƙunshi:
- kusan adadin kuzari 300;
- fiye da gram 50 na carbohydrates;
- 10 zuwa 13 grams na furotin;
- zaren - kimanin gram 8;
- kuma a cikin 5.5 grams na mai.
Dangane da waɗannan bayanan, shinkafan oatmeal har yanzu yana da babban abun ciki na carbohydrate kuma idan dafa shi tare da madara, wannan adadi zai iya ƙaruwa.
Ta yaya carbohydrates ke shafar sukari bayan cin abinci?
Don haka yana yiwuwa a ci oatmeal tare da ciwon sukari ko a'a?
Idan kayi lissafi akan na'urar lissafin abin da ke cikin carbohydrate a cikin wani yanki na tafarnuwa, to a cikin oatmeal suna cikin kashi 67 cikin ɗari. Kuma wannan bi da bi yana haifar da karuwa cikin sukari na jini.
A cikin jiki mai lafiya, ana sarrafa glucose ta hanyar samar da hormone kamar insulin, wanda ke ba da sigina game da cirewa daga sel da kuma abubuwan da ke cikin jini don samar da makamashi ko adanawa.
Jikin masu ciwon sukari ba zai iya samar da insulin daidai gwargwado ba, don haka ana nuna su cinye kadan a jikin carbohydrates kamar yadda zai yiwu domin kar a kara sukari. Tunda wannan yana tsoratar da rikice-rikice da ke tattare da ciwon sukari a cikin cututtukan zuciya, raunuka na tsarin juyayi, da gabobin gani.
Fiber azaman mai sarrafa sukari
Baya ga carbohydrates, oatmeal ya ƙunshi babban adadin fiber, wanda ke taimakawa wajen daidaita abubuwa a cikin jiki kuma, musamman, matakin sukari bayan cin abinci, ta hanyar rage yawan ƙwayar sha.
Don sanin waɗanne samfuran samfura ne suka fi dacewa da marasa lafiya da ciwon sukari, yi amfani da tsabtace aji ko abin da ake kira glycemic index. A wannan yanayin, an yi la'akari da shi:
- low glycemic index of samfuran, idan ƙididdigar su tana da dabi'u tsakanin 55 da ƙasa raka'a;
- matsakaici, idan samfura suna da dabi'un GI waɗanda suka haɗu daga 55 kuma har zuwa raka'a 69;
- kuma babban glycemic index suna da samfurori lokacin da ƙimar su ta haɗu daga raka'a 70 zuwa 100.
Don haka yana yiwuwa a ci hercules da ciwon sukari? Indexididdigar glycemic na Hercules tayi kusan raka'a 55.
Tsarin glycemic na oatmeal akan ruwa raka'a 40 ne. Lyididdigar glycemic na oatmeal a cikin madara ya fi girma - kimanin raka'a 60. Oat gari glycemic index yana da ƙasa - kawai raka'a 25, yayin da oat flakes glycemic index suna cikin 65, wanda shine babban GI.
Yadda ake cin naman hatsi don ciwon sukari?
Haƙiƙar oatmeal yana da kyau ga kowane mutum ya wuce shakka. Koyaya, oatmeal don kamuwa da cututtukan type 2 yakamata a yi amfani dashi da wasu ka'idoji don shirye-shiryenta da kuma yawan amfani. Kawai tare da lura dasu yake haifar da sakamako mai warkewa.
Hatsi
Wajibi ne a yi amfani da hatsi oat wanda ba a taɓa amfani dashi ba, har da bambaro da bran, inda isasshen adadin fiber ɗin yake.
Ya kamata a cinye kayan abincin wannan hatsi bayan sun zauna, zai fi dacewa a zazzabi a ɗakin. An ɗauke su, a matsayin mai mulkin, kafin cin babban abincin a cikin rabin gilashin, a hankali sannu-sannu yana ƙaruwa zuwa sau biyu zuwa uku a rana kuma babu ƙari.
Recipes don magani
Yi la'akari da 'yan girke-girke don yin oatmeal:
- muesli, i.e. abinci na hatsi waɗanda an riga an steamed. Wannan abincin ba shi da tasiri sosai ga warkewar cututtukan cututtukan ƙwayar cuta, amma ya dace a cikin shirye-shiryensa, tunda ya isa ya zuba hidimar madara, kefir ko ruwan 'ya'yan itace, kuma a shirye yake don amfani;
- jelly daga hatsi ko kayan ado wanda aka saba da yawa. Irin wannan abincin abinci na likita yana da amfani ba kawai ga masu ciwon sukari ba, har ma ga marasa lafiya da narkewar abinci ko cuta na rayuwa. Don shirya jelly, kawai yankakken hatsi na hatsi tare da ruwan zãfi, tururi rabo don kwata na awa ɗaya kuma ku cinye ta ta ƙara madara, jam ko 'ya'yan itace;
- haɓakar oat hatsi. Yakamata a rinka shafawa da ruwan sanyi, yankakken;
- oat sanduna. Ga masu ciwon sukari, suna da amfani sosai don hana glycemia, tunda cin su a cikin adadin kashi biyu zuwa uku yana maye gurbin hidimar garin gyada-oatmeal. Don hanya ko abun ciye-ciye yayin aiki, sune nau'ikan abinci mai kyau.
Oatmeal
Gaskiya da amfani oatmeal na ciwon sukari na 2 yana da hanyoyi biyu na shiri - ɗayan, idan kun ɗauki ƙwayoyin Hercules, kuma na biyu, mafi inganci - hatsi oat duka.
Don rage lokacin da za'a shirya shi, yakamata a fara amfani da samfurin cikin ruwa, kuma zai fi dacewa duk daren.
Kafin wannan, hatsi dole ne a murkushe su ta amfani da fenti. Sannan an cire ruwan sanyi, ana ƙara ruwan zãfi kuma dafa shi akan zafi kadan har sai da taushi.
Kayan kwalliyar kwantar da hankali
Misali, la'akari da kayan ado na magani guda biyu:- broth tare da ƙari na blueberries. Don yin wannan, yin cakuda kwalliya daga wake, ganyen blueberry da hatsi na fure. Dukkanin waɗannan an ɗauke su daga lissafin gram biyu ga kowane samfurin. To wannan cakuda an murƙushe ta amfani da blender. Bayan haka an zuba shi da ruwan zãfi (200-250 ml) kuma an bar shi na dare don jiko. Da safe, ana iya tace broth kuma an bugu. A zahiri rabin sa'a bayan gudanarwa, matakan glucose a cikin jini yana raguwa sosai;
- duk hatsi na wannan hatsi ya kamata a soaked daddare, sannan kuma yankakken tare da ɗanyen nama. A zahiri onsan cokali na wannan albarkatun ƙasa suna buƙatar a zubar da ruwa a cikin adadin lita ɗaya kuma a tafasa don minti 30-45 akan zafi kadan. Bada izinin broth yayi sanyi, kuma bayan wannan zai kasance cikin shiri don amfani. Wannan girke-girke ya fi tasiri don aikin hanta na al'ada.
Bran
Amma game da burodi, sune madaidaicin harsashi da hatsi, wanda aka samo ta nika ko sarrafa hatsi.
Tunda sunada mafi yawan adadin fiber, suna da amfani ga masu ciwon sukari. Hanya da aka cinye su abune mai sauƙi, tunda basa buƙatar shiri.
Don yin wannan, bayan ɗaukar cokali na raw bran, sha su da ruwa. Amma ga kashin, ana kawo shi a hankali har zuwa cokali uku a rana.
Contraindications
Ba a yarda da maganin oats a cikin yanayin rashin kwanciyar hankali na cutar, kazalika da barazanar rashin lafiyar insulin.
Bidiyo masu alaƙa
Shin oatmeal yana da kyau ga masu ciwon sukari na 2? Yadda za a dafa oat broth wanda ke rage glucose jini? Amsoshin a cikin bidiyon:
Statisticsididdigar masu ciwon sukari suna kara zama mai haɗari kuma saboda haka abinci mai gina jiki, kamar magani mai-mai, yana ɗayan kayan aikin don daidaita rayuwar marasa lafiya masu dogaro da insulin.
