Canza tsarin kula da tsarin abincinku da ɗabi'ar ɗanɗano ku cikin ciwon sukari kusan shine mafi mahimmancin yanayin da likitocin suke ba da shawara ga duk marasa lafiya da wannan cutar.
Idan ya zo ga kayayyakin abinci masu gina jiki, sikeli wadanda suke cikin kifayen suna a fili. Bayanin mai sauki ne: yana dauke da amino acid mai mahimmanci ga mutum, kamar su lysine, tryptophan, leucine, threonine, methionine, phenylalanine, valine, isoleucine.
Jikin ɗan adam ba ya haɗa waɗannan amino acid, don haka dole ne su fito daga ciki, tare da samfuran da suke ɗauke da su. Idan akalla amino acid ba ya nan, to za a sami matsala a ayyukan mahimman tsarin, wanda zai kai ga bayyanar cututtuka.
Bitamin a matsayin wani ɓangare na kifi
Don kaucewa tururuwa a cikin tafiyar matakai na jikin mutum, yanayi ya kirkiro wasu abubuwa na musamman wadanda aka sanya su azaman kwayar halitta. Waɗannan sune bitamin. Ba tare da su ba, aikin enzymes da kwayoyin ba shi yiwuwa.
Wani bangare, bitamin irin su A, D, K, B3, niacin sune ke hade da jikin ɗan adam kansa. Amma mafi yawancin waɗannan ƙananan nauyin kwayoyin halitta marasa abinci mai gina jiki da mutane ke samu daga abinci.
Idan zamuyi magana game da kifi, abubuwan da ke tattare da bitamin da ma'adanai a ciki sun hada da 0.9 zuwa 2%, a cikinsu:
- tocopherol;
- retinol;
- calciferol;
- Bitamin B.
Tocopherol, ko kuma kawai Vitamin E, shine mai narkewa. Rashin ƙarancinsa yana haifar da mummunan aiki na tsarin neuromuscular, tsarin zuciya.
Idan ba tare da shi ba, ba shi yiwuwa a hango yadda ake aiwatar da sinadarin jiki na gaba daya da kuma samar da kwayoyin halittar jini. Vitamin E wajibi ne don haɓaka rigakafi a cikin ƙungiyar shekaru 60+. Yana tsayayya da haɓakar ƙwayoyin tsoka da ƙwayoyin cuta.
Yana shiga cikin kariya ta sel daga radadin ultraviolet da kuma rayukan hoto, rakodin sinadarai masu cutarwa. Babban adadin tocopherol yana nan a cikin kifin mai mai. A cikin kifin teku ya fi na kifin kogi.
Retinol, ko bitamin A - ana amfani da kaddarorin antioxidant dinta idan aka sami matsalar fata (daga sanyi zuwa fitsari, psoriasis), cututtukan ido (alal misali, xerophthalmia, eczema of the eyelids), rashi na bitamin, a cikin magance cututtukan fata, cututtukan fata na ciki, cututtukan hanji.
Vitamin A yana hana samuwar kashin a cikin kodan da kuma na ciki. A cikin yanayin halittarsa, ana samun shi sosai a cikin hanta na kifin ruwan marina kamar kwalin da bass na teku.
Calciferol, ko bitamin D, yana narke sosai a cikin mai. Ba tare da shi ba, tsarin musayar alli da fluoride a cikin jikin ba zai yiwu ba. Calciferol a nan yana aiki azaman mai sarrafawa na rayuwa. Rashin bitamin D yana haifar da haɓaka rickets.
Bitamin B sune narkewar ruwa. Suna cikin aiwatar da aikin metabolism.
Misali, Vitamin B5, wanda yake a cikin kifi mai kifi, yana taka muhimmiyar rawa a cikin kwayar halittar rigakafi da warkarwa.
Idan ba tare da bitamin B6 ba, metabolism metabolism bai cika ba, ana hana kwayoyin halittar haemoglobin da polyunsaturated fatty acids. Tare da taimakonsa, an sake dawo da sel masu jini, ana keɓance ƙwayoyin cuta.
Vitamin B12 yana haɓaka haɓakar ƙwayoyin jijiya, shine mai haifar da haɓakar sel jini. Tare da halartar bitamin B9 da ke cikin hanta, an tsara tsarin rigakafi da kewaya, yana shafar haɓakar tayin, ba tare da shi ba, hadaddiyar ƙwayoyin nucleic ba shi yiwuwa.
Manuniyar Glycemic
Ana samun ma'adinan Carbohydrates a cikin dukkan samfurori na kayan shuka, amma a cikin samfurori daban-daban. Amfani dasu koyaushe yana ƙaruwa da yawan sukarin jini.
Matsakaicin narkewar ƙwayar carbohydrates, wanda ke haifar da karuwa a cikin sukari na jini, yana ƙididdigar ƙididdigar glycemic na samfurin.
Kuma an ƙaddara kan sikelin maki 100. Amfani mara kyau na manyan samfuran glycemic yana haifar da mummunar aiki a cikin matakan metabolism na jiki, wanda ke tattare da bayyanar cututtukan endocrine. Waɗannan sun haɗa da ciwon sukari.
An tsara jikin mutum yadda ba zai iya wanzuwa ba tare da carbohydrates. Dukkanin marasa lafiyar da ke fama da wannan ilimin an ba su shawarar su canza zuwa samfuran tare da ƙarancin glycemic index, wanda mai nuna alama ba shi da ƙasa da 50. Lissafin su yana da girma sosai kuma a tsakanin su koyaushe zaka iya samun ɗayan da zai maye gurbin samfurin tare da babban adadin sha na carbohydrates.
Ma'adinan abun da ke ciki na fillet kifi
Idan muka taba abin da aka sanya ma'adinin kifi, to babu makawa wani samfurin da zai zama mai arzikin ma'adanai.
Fillet ɗin kifin ya ƙunshi aidin, phosphorus, alli, baƙin ƙarfe, magnesium, sulfur, fluorine, zinc, sodium. Dukkansu suna da alhakin aiki mai daidaitawa na duk tsarin jikin mutum.
Abubuwan da ke aiki na glandar thyroid sun dogara da cin abinci mai mahimmanci microelement - iodine. Bugu da ƙari, yana tallafawa tsarin rigakafi kuma yana hana ci gaban cututtukan zuciya.
Ba wai kawai kifi (herring, halibut, cod, sardine) yana da arziki a cikin aidin, har ma mollusks, shrimps, kelp. Yawa da yawa yana cikin gishiri. Matsakaicin kullun shine 150 μg na kayan.
Don bitamin a cikin jiki don tunawa da kyau, kasancewar baƙin ƙarfe ya zama dole. Ba tare da wannan batun ba, bashi yiwuwa a hango yanayin hanyar haiatopoiesis. Yana taimaka wajan shawo kan matsalar rashin anemia. Fillet na kifi mai ruwan hoda, mackerel ya ƙunshi baƙin ƙarfe. Matsayinshi na yau da kullun shine kimanin 30 mcg.
Mon salmon ruwan hoda
Tsarin samar da kashi ba zai yiwuba ba tare da fluoride ba, wanda shima yake da alhakin haifar da enamel da abu mai hakora. Ana samo shi a cikin kifin ruwa, alal misali, a cikin kifin salmon. Matsayinta shine 2 MG / rana. Phosphorus, a matsayin macrocell, ya wajaba don samuwar nama da samuwar kashi. Duk nau'ikan kifaye suna da wadataccen abinci a cikin phosphorus.
Sautin jijiyoyin jiki, rage ƙarfin ƙwayar tsoka, ya dogara da magnesium. Yana hana samuwar kashin a cikin kodan da mafitsara. Lokacin hulɗa tare da insulin, yana ƙara yawan ɓoyewa da permeability ta cikin membrane tantanin halitta. Ya ƙunshi bass na teku, herring, irin kifi, mackerel, jatan lande. Matsayinshi na yau da kullun shine 400 MG.
Zinc yana da hannu a cikin sabuntar nama, saboda yana shafar rarrabawar sel da haɓaka. Shi mai kyawun maganin cuta ne.
An gabatar da su a cikin kwayoyin halittar 300 kwayoyin halittar jini da kuma enzymes. Ana samun babban adadin wannan kashi a jatan lande da wasu nau'in kifin marine. Ana buƙatar kimanin 10 mg na zinc don rufe buƙatarta ta yau da kullun.
An sanya wata rawa ta musamman ga sulfur, tunda yana riƙe da daidaiton oxygen, yana aiki azaman mai kwantar da matakan sukari na jini, yana tsayayya da abubuwan fitsari, kuma yana tabbatar da kyakkyawa gashi da kusoshi. Yawan amfani shine 4 g / day.
M acid mai narkewa
Abubuwan acid wanda basu da wadatuwa sune tushen tushen makamashi da kayan gini ga jikin mu. Suna shiga cikin samar da homon da enzymes, suna shafar ayyukan gidajen abinci, tsarin zuciya, kwakwalwa, kare hanta daga lalata.
Haɓaka matakin da ke da amfani, cire cutarwa na cholesterol. Irin wannan aiki mai ƙarfi yana taimakawa wajen rage hauhawar jijiyoyin jini, tallafawa rigakafi.
Akwai nau'ikan kitse guda biyu mai mai:
- monunsaturated;
- polyunsaturated.
Monounsaturated fatty acid ana samun su ne daga samfuran tsire-tsire, irin su avocados, hazelnuts, zaituni, almon, pistachios, da ma a cikin mai.
Polyunsaturated mai acid omega 3 ko Omega 6 ana samun su a cikin walnuts, kifi, alkama da aka shuka, ƙwayar flax, sesame, kabewa, da sunflower. Saboda haka, man da aka samo daga waɗannan ƙwayoyin yana da godiya sosai.
Dukkanin acid mai kitse wanda ke cikin yanayin ruwa a yanayin zafi sama da 0 ° C. Matsakaicin yawan kitsen da ke cikin asusun kifi na daga 0.1 zuwa 30%. Wani fasali na mai kifin kifi shine cewa ba za a iya kwatanta samfura guda ɗaya tare da shi ba a cikin abubuwan da ke cike da ƙwayoyin kitse na polyunsaturated, ƙarancin abin da ke keta metabolism. Wannan cin zarafin yana haifar da ci gaban atherosclerosis.Tsakanin duk matakan acid na polyunsaturated, linoleic da linolenic suna ɗaukar wuri na musamman.
A cikin rashi, muhimmin aikin sel da membranes na aiki ya lalace. Linoleic acid yana aiki a matsayin kayan abu don haɗin arachidonic acid wanda ba shi da gamsarwa, kasancewar abin da ya wajaba a cikin ƙwayoyin hanta, kwakwalwa, adrenal phospholipids, da membrane na mitochondrial.
Zan iya cin kifi da ciwon sukari?
Cutar sankarar mellitus na buƙatar tsayayyen tsarin abinci, ainihin jigon shi shine yawan cin abinci na yau da kullun na abubuwan da aka gano suna da amfani ga jiki, wanda zai iya inganta rayuwar mutum.
Kuma irin wannan samfurin kamar kifi yana da matsayi na musamman a cikin wannan abincin. Abinda yake shine dangane da abinci da dandano, basuda kasala ga nama harma ya zarce ta cikin narkewar cuta.
Filin kifin ya ƙunshi kusan 26% na sunadarai, wanda a ciki ake ɗaukar nauyin amino acid 20. Wasu daga cikin waɗannan suna da mahimmanci don samar da insulin - ɗaya daga cikin abubuwan homonin 3 da ke motsa ƙwayar glucose a cikin jini.
Wannan yana da mahimmanci musamman ga waɗancan mutanen da ke fama da ciwon sukari na 2, wanda cikin farji bai isa ba, amma yana yin aikinsa. Sabili da haka, tare da taimakon abinci, lokacin da abinci mai wadatuwa a cikin abubuwan da aka gano, ciki har da kifi, ya fara zuwa, zaku iya shawo kan wannan cutar kuma ba ku bayar da dalilin haɓaka ciwon sukari na 1 ba.
Marasa lafiya waɗanda ke kamuwa da ciwon sukari irin 1 bai kamata a cire su daga abincinsu ba, saboda madaidaicin tsarinsu ya ƙunshi komai banda carbohydrates, amfani da shi wanda ke rikicewa a cikin wannan nau'in cutar.
Wani irin kifi zan iya ci tare da nau'in ciwon sukari na 2?
A cikin cututtukan sukari, kifin ruwan teku da kifin kogin, wanda ke ɗauke da ƙaramar mai, dole ne a fifita shi. Wadannan sun hada da: hake, pollock, blue whiting, pollock, flounder.
Pollock glycemic index, kamar yawancin nau'in kifi, daidai yake da sifili.
Kifin kifin, dutsen, keɓaɓɓen kifin, cokalin ƙwayar cuta, kullun, ana iya bambanta su daga kogin. Tare da wannan cutar, yana da mahimmanci yadda za a dafa kifin da kuma yawan cin abincin. Ka'idojin yau da kullun shine 150-200 gr fillets. Zai fi dacewa a tafasa shi kafin amfani. Tastyoshin kifaye masu daɗi da ƙoshin lafiya, steamed ko stewed tare da kayan lambu. An soya kifi mai soyayyen kamuwa da ciwon sukari don yawan ci.
Zan iya ci mackerel don ciwon sukari? Mackerel na nau'in ciwon sukari na 2 ya kamata a yi amfani dashi da taka tsantsan. Kodayake ƙirar mackerel glycemic index ba komai bane, yana da babban mai.
Mackerel
Kifi mai ɗanɗano tare da nau'in ciwon sukari na 2 da kiba mai yawa, wanda ya haɗa da mackerel, herring, omul, kifin, kifin azurfa da kuma sturgeon, ba su da amfani sosai. Ba shi yiwuwa a bayyana fa'idodin waɗannan samfuran ba, tun da abun mai da ke cikinsu ya kai kashi 8%, kuma wannan ba ya da tasiri sosai ga lafiyar masu ciwon sukari ba kawai, har ma da duk wani mai kiba.
A gefe guda, waɗannan duwatsun sunadarai masu yawa na polyunsaturated. Sabili da haka, masana abinci, a matsayin banda, ana ba su damar dafa abinci daga nau'in kifaye masu ƙiba, amma a cikin iyaka mai iyaka.
Wanne ne ya saba?
Zan iya cin gishiri a cikin gishiri domin kamuwa da ciwon sukari? Fillet kifi da kanta samfuri ne mai amfani sosai, amma wasu hanyoyin dafa abinci suna jujjuya shi cikin lahani kuma ba a yarda a ci ba.
Kyafaffen, kifi mai gishiri don kamuwa da cuta na type 2 an hana shi, haka kuma abincin gwangwani a cikin mai da caviar kifi.
Yawancin marasa lafiya da aka gano tare da ciwon sukari suna da nauyi. Don kawar da shi, an haramta mara haƙuri don cin kifin da aka shirya ta hanyoyin da ke sama.
Ana amfani da gishiri da yawa don adanawa. Da zaran ya shiga jikin mutum, to, akwai keta haddin gishirin. Don mayar da shi, ana jinkirta ruwa.
Wannan sarkar mai rikitarwa tana haifar da karuwa a cikin jini, wanda yake da wahala, kuma wani lokacin ba zai yuwu ba, ga jiragen ruwa da aka yanke daga lalataccen tasirin sukari don jurewa.
Shin yana yiwuwa ga sushi da kuma birgima tare da nau'in ciwon sukari na 2? Wani lokacin ana yarda da masu ciwon sukari suyi da kansu don sushi.
Hakanan ba wuya a haɗo da sandunansu na katako a cikin abincin. Gididdigar glycemic na sandunansu itace raka'a 40.
Dafa abinci
Kifi yi jita-jita, musamman wadanda suka dogara da irin kifayen, suna ba da gudummawa ga yawaitar ruwan narkewa.
Godiya ga wannan, abincin yana da narkewa kuma yana shanshi.Bayan kifi yana da abinci mai gina jiki, saboda haka masana harkar abinci suna bada shawara ga masu ciwon sukari.
Don inganta dandano, zaku iya ƙara yanka kayan lambu tare da ƙarancin glycemic index: seleri, broccoli, letas, farin kabeji.
Za a iya maye gurbin soyayyen kifi a cikin kwanon rufi tare da dafaffen skewers. Tare da wannan nau'in soya, mai mai wucewa zai magudana. Idan ba a yi amfani da mai don shirya kifin gwangwani ba, a cikin adadi kaɗan masu ciwon sukari za su iya kula da kansu da shi, amma da wuya. Ana iya maye gurbin gishiri da ruwan lemon tsami.
Bidiyo masu alaƙa
Wanne kifi ne mai kyau ga masu ciwon sukari kuma wa zai iya cutarwa? Me kifin gwangwani zan iya ci tare da nau'in ciwon sukari na 2? Amsoshin a cikin bidiyon:
Lokacin da ake fuskantar zaɓi na nau'in kayan furotin don bayar da fifiko idan akwai masu ciwon sukari, koyaushe kuna jingina da kifin. Abincin da aka gina yadda yakamata zai taimaka ba kawai kiyaye lafiyar ba, har ma don magance cutar.
