![](http://img.diabetesentity.com/img/diab-2020/7801/hlebnie-edinici-pri-saharnom-diabete-skolko-mozhno-i-kak-ih-pravilno-rasschitat.jpg)
Dangane da kididdigar zamani, sama da mutane miliyan uku a cikin Tarayyar Rasha suna fama da ciwon sukari a matakai daban-daban. Ga irin waɗannan mutane, ban da shan magungunan da suke buƙata, yana da matukar muhimmanci a zana abincinsu.
Yawancin lokaci, wannan ba shine mafi sauƙin tsari ba, ya ƙunshi ƙididdiga masu yawa. Sabili da haka, an gabatar dashi nan raka'a gurasa nawa don amfani da kowace rana don nau'in 2 da nau'in ciwon sukari na 1. Za'a tattara menu na daidaitawa.
Ainihin manufar gurasar abinci
Da farko, “gurasa burodi” (wani lokacin an rage shi zuwa "XE") ana kiranta raka'a masu aiki na carbohydrate na al'ada, waɗanda masanan abinci suka gabatar da su daga Jamus. Ana amfani da raka'a gurasa don kimanta kimanin abubuwan carbohydrate na abinci.
Misali, yanki na burodi daidai yake da goma (kawai idan ba'a la'akari da fiber na abin da ake ci ba) da goma sha uku (lokacin yin la'akari da duk abubuwan da ake dasu a fili) giram na carbohydrate, wanda yake daidai da gram 20-25 na gurasar gurasar.
Me ya sa sanin adadin carbohydrates za ku iya cinye kowace rana tare da ciwon sukari? Babban aikin don raka'a gurasa shine samar da ikon sarrafa glycemic a cikin ciwon sukari. Abinda yake shine shine ƙididdigar adadin gurasa daidai a cikin abincin mai ciwon sukari yana inganta haɓakar carbohydrate a jiki.
Yawan XE a abinci
Volumearar XE na iya zama daban. Abin duk ya dogara da abincin da kuke ci.
Don dacewa, abubuwan da ke ƙasa jerin abinci ne daban-daban tare da XE a cikinsu.
Sunan samfurin | Volumearar Samfura (a ɗaya XE) |
Cow na madara da madara mai gasa | Miliyan 200 |
Talakawa kefir | 250 milliliters |
'Ya'yan itace yogurt | 75-100 g |
Yogurt wanda ba'a sani ba | 250 milliliters |
Kirim | Miliyan 200 |
Kirim mai tsami | 50 grams |
Madara mai hade | 130 grams |
Cuku gida | 100 grams |
Muku | 75 grams |
Kayan cakulan | 35 gram |
Gurasa mai baƙar fata | 25 grams |
Rye abinci | 25 grams |
Bushewa | 20 grams |
Kankana | 30 grams |
Hayoyi daban-daban | 50 grams |
Taliya | 15 grams |
Tafasa wake | 50 grams |
Peeled Boiled dankali | 75 grams |
Peeled Boiled dankali | 65 grams |
Sarari dankali | 75 grams |
Kwanon soyayyen dankali | 35 gram |
Tafasa wake | 50 grams |
Orange (tare da bawo) | 130 grams |
Apricots | 120 grams |
Kankana | 270 grams |
Ayaba | 70 grams |
Cherries | 90 grams |
Pear | 100 grams |
Bishiyoyi | 150 grams |
Kiwi | 110 grams |
Bishiyoyi | Gram 160 |
Rasberi | 150 grams |
Tangerines | 150 grams |
Peach | 120 grams |
Plum | 90 grams |
Currant | 140 grams |
Persimmon | 70 grams |
Kwayabayoyi | 140 grams |
Apple | 100 grams |
Ruwan 'ya'yan itace | Miliyan 100 |
Granulated sukari | 12 grams |
Kayan cakulan | 20 grams |
Honeyan zuma | 120 grams |
Da wuri da kuma kek | 3-8 XE |
Pizza | 50 grams |
'Ya'yan itacen compote | 120 grams |
Fitsari jelly | 120 grams |
Gurasar Kvass | 120 grams |
Zuwa yau, kowane samfurin yana da abun ciki wanda aka riga aka lissafa XE. Jerin da ke sama yana nuna abinci kawai.
Yaya za a kirkiri adadin XE?
Don fahimtar abin da ya ƙunshi ɗayan gurasa ɗaya mai sauƙi ne.
Idan kuka ɗauki matsakaicin gurasa mai hatsin rai, masu rarraba shi zuwa yanki na milimita 10 a kowace, to, yanki na biyun zai zama daidai yake da rabin yanki guda da aka samo.
Kamar yadda aka ambata, XE ɗaya zai iya ƙunsar ko dai 10 (kawai ba tare da fiber na abin da ake ci ba), ko 13 (tare da fiber na abin da ake ci) grams na carbohydrates. Ta hanyar ɗayan XE guda ɗaya, jikin mutum yana cin kashi 1.4 na insulin. Baya ga wannan, XE kadai yana ƙara yawan ƙwayar cuta ta 2.77 mmol / L.
Matsayi mai mahimmanci shine rarraba XE don rana, ko kuma, don karin kumallo, abincin rana da abincin dare. Nawa adadin carbohydrates kowace rana don ciwon sukari na 2 ana ɗauka an yarda da su kuma yadda za a tsara jerin abubuwan da za'a tattauna akai.
Abincin abinci da menu na abinci don masu ciwon sukari
Akwai keɓaɓɓun rukunin samfuran samfuran waɗanda ba wai kawai ba su cutar da jiki tare da ciwon sukari ba, amma suna taimaka masa wajen riƙe insulin a matakin da ya dace.
Ofayan ɗayan kungiyoyi masu amfani don samfuran masu cutar sukari sune samfuran kiwo. Mafi kyawun - tare da ƙarancin mai mai yawa, don haka ya kamata a cire madara gaba ɗaya daga abincin.
![](http://img.diabetesentity.com/img/diab-2020/7801/hlebnie-edinici-pri-saharnom-diabete-skolko-mozhno-i-kak-ih-pravilno-rasschitat-4.jpg)
Kayayyakin madara
Kungiya ta biyu kuma ta hada da kayan abinci. Tunda suna dauke da carbohydrates da yawa, yana da kyau a kirga XE din su. Yawancin kayan lambu, kwayoyi da legumes su ma suna da tasirin gaske.
Suna rage hadarin kamuwa da cutar siga. Amma ga kayan lambu, zai fi kyau a yi amfani da waɗancan ƙananan sitaci da ƙaramar glycemic index.
A kayan zaki, zaku iya gwada saboren berries (kuma mafi kyawun - cherries, gooseberries, black currants or strawberries).
Tare da ciwon sukari, rage cin abinci koyaushe ya haɗa da 'ya'yan itatuwa sabo, ban da wasu daga cikinsu: watermelons, guna, ayaba, mangoes, inabi da abarba (saboda yawan sukari mai yawa).
Da yake magana game da abin sha, yana da daraja bayar da fifiko ga shayi mara amfani, ruwan sha, madara da ruwan 'ya'yan itace. An kuma ba da damar ruwan 'ya'yan itace kayan lambu, idan ba ku manta game da glycemic index ba. Sanya dukkan wannan ilimin, yana da kyau a zaɓi menu na kayan abinci, wanda aka ambata a sama.
Don ƙirƙirar menu mai daidaita don ciwon sukari, kuna buƙatar bin wasu ƙa'idodi:
- Abun cikin XE a cikin abinci ɗaya kada ya wuce raka'a bakwai. Yana tare da wannan manuniya cewa ragin samar da insulin zai zama mafi daidaita;
- Xaya daga cikin XE yana ƙara matakin taro na sukari da 2.5 mmol / l (matsakaici);
- wani yanki na insulin lowers glucose ta 2.2 mmol / L.
Yanzu, don menu don rana:
- karin kumallo Dole ne ya ƙunshi fiye da 6 XE. Wannan na iya zama, alal misali, sanwic tare da nama kuma ba ƙarancin cuku mai ƙima ba (1 XE), oatmeal na yau da kullun (tablespoons goma = 5 XE), da kofi ko shayi (ba tare da sukari ba);
- abincin rana. Hakanan kada ya ƙetare alamar a cikin 6 XE. Kabeji miyan kabeji ya dace (a nan ba a la'akari da XE, kabeji ba ya haɓaka matakin glucose) tare da tablespoon ɗaya na kirim mai tsami; yanka biyu na burodin burodi (wannan 2 XE) ne, nama ko kifi (XE ba a ƙidaya su), dankali mai fila (4 tablespoons = 2 XE), sabo da ruwan 'ya'yan itace;
- a karshe abincin dare. Babu fiye da 5 XE. Kuna iya dafa omelet (na ƙwai uku da tumatir biyu, XE bai ƙidaya ba), ku ci gurasa 2 (wannan 2 XE) ne, 1 tablespoon na yogurt (sake, 2 XE) da 'ya'yan itace kiwi (1 XE)
Idan kun takaita komai, to za a fitar da rukunin abinci guda 17 a kowace rana. Kada mu manta cewa adadin XE na yau da kullun kada ya wuce raka'a 18-24. Sauran raka'a na XE (daga menu na sama) za'a iya raba su zuwa abun ciye-ciye daban-daban. Misali, ayaba bayan karin kumallo, daya apple bayan abincin rana, wani kuma kafin lokacin bacci.
Me ba za a iya haɗawa a cikin abincin ba?
A kowane hali ya kamata mu manta cewa akwai samfuran kayan maye waɗanda aka haramta masu yawa (ko kuma iyakantaccen su ne).
Abubuwan da aka haramta sun hada da:- duk man shanu da kayan lambu;
- kirim madara, kirim mai tsami;
- m kifi ko nama, man alade da kyafaffen nama;
- cheeses tare da mai mai fiye da 30%;
- cuku gida tare da mai mai fiye da 5%;
- fata tsuntsu;
- daban-daban sausages;
- abincin gwangwani;
- kwayoyi ko tsaba;
- duk nau'ikan leda, ko da jam, cakulan, da wuri, kukis daban-daban, ice cream da sauransu. Daga cikinsu akwai abin sha mai dadi;
- da barasa.
Bidiyo masu alaƙa
Nawa XEs kowace rana don ciwon sukari na 2 da kuma yadda za'a ƙidaya su:
Ta tattarawa, zamu iya cewa abincin tare da ciwon sukari ba za a kira shi da ƙuntatawa mai ƙunci ba, kamar yadda da alama da farko. Wannan abincin zai iya kuma ya kamata a sanya shi ba kawai don amfani ga jiki ba, har ma yana da daɗi da bambanci!