Ciwon sukari yana ɗaukar madaidaicin riko da tsarin abinci na musamman. Don yin menu ba kawai yana da amfani ba, har ma da abinci mai gina jiki, ya kamata a haɗa hatsi a cikin abincin. Ofaya daga cikin abincin da ke da daɗi da amfani ga masu ciwon sukari shine masara. Kayan tanadin masara da kyau don ciwon sukari zai faranta rai ba kawai ciki ba - tare da matsakaici amfani da samfurin, ba za ku iya damu da yawan kwatsam a cikin sukarin jini ba.
Amfanin masara
Harshen masara mai haske ba kawai kyau ba ne, har ma yana da amfani sosai saboda suna ƙunshe da yawancin bitamin: C, E, K, D, PP, haka kuma bitamin B, magnesium, potassium da phosphorus. Cin masara yana rage yiwuwar ciwan sukari, cututtukan zuciya, da bugun jini. An lura cewa yana da tasiri mai amfani akan metabolism kuma yana taimakawa rage matakan glucose jini.
Misali, kayan kwalliya daga masara ta ƙunshi amylose - wani abu wanda ke sanya jinkirin shigar sukari cikin jini, kuma adon gashi ya rufe kunnuwan gaba ɗaya zai iya rage matakinsa. Masara Bran yana da abubuwan kariya na antioxidant. Porridge da aka yi daga masara daidai kuma yana cike da dogon lokaci, wanda yake da matukar muhimmanci ga masu ciwon sukari waɗanda ke kokawa da yawan kiba.
"Sarauniyar filayen" akan tsaron lafiya
Masara yakamata ya ci akalla sau ɗaya a mako. Abin da likitoci ba su ba da shawara ba shi ne cutar da kayayyakin abinci daga wannan hatsi don cututtukan tsarin narkewa (masara tana narkewa sosai kuma tana iya haifar da zubar jini) da kuma kasancewar ƙwanƙwasa jini (ya ƙunshi abubuwa masu haɓaka coagulation jini).
Masara da glycemic index
Gabaɗaya, ana iya cinye masara a cikin nau'ikan biyu na cutar, amma tare da nau'in ciwon sukari na 2, yana da daraja a kula da gaskiyar cewa glycemic index of cereal ya bambanta dangane da abubuwan da ke ƙasa:
- hanyar sarrafa masara;
- mataki na nika;
- haɗuwa tare da wasu samfuran da aka kara a cikin tasa.
Idan masara ta kasance ba shiri ko haɗa shi da sauran kayan abinci, ƙirar glycemic ɗin nata yana ƙaruwa. Dangane da haka, yin amfani da samfurin yana kasancewa tare da tsalle mai tsayi a cikin sukarin jini.
Tsanaki: masara kwalliya ce mai yawan kalori
Ga masu ciwon sukari, mafi kyawun ma'anar glycemic index na samfuran suna cikin kewayon daga 5 zuwa 50. Saboda haka, yana da daraja kula da yadda yake bambanta dangane da yanayin yadda ake sarrafa hatsi masara:
- mafi ƙasƙanci ma'anar glycemic index na masara na garin gyada (mamalyge) - har zuwa 42;
- hatsi na gwangwani suna da babban adadin 59;
- har ma ya fi girma don masara da aka dafa - 70;
- zakara a cikin barazanar tsalle cikin sukari sune flakes masara - glycemic index su ne 85.
Bari muyi zurfin bincike kan yadda masu ciwon sukari ke cin kayan masara domin kada su tsokani karuwa a cikin guban jini.
Atsungiyoyi
Grits na masara suna da kyau don shirya jita-jita iri-iri: hatsi, mamalyga, miya, casseroles, yin burodi. An samar dashi ta hanyar sarrafa hatsi na musamman. Akwai nau'ikan hatsi mai kamar haka:
- goge - yana da girma dabam dabam da sifofin hatsi;
- babba - wanda aka yi amfani da shi don ƙirƙirar hatsi da hatsi na iska;
- lafiya (gari) - An sanya sandunan crispy daga gare ta.
Glycemic index na hatsiAbincin sanannen abinci shine masara na masara. Da zarar ya zama tartsatsi, saboda gaskiyar cewa Turkawa ba sa buƙatar haraji don wannan, kuma umarni ne na girman tastier kuma mafi caloric fiye da mamalyga daga gero. A Italiya, ana kiran wannan abincin "polenta".
Porridge da aka yi daga masara ya ƙunshi fiber na abin da ake buƙata don jiki, yana cire mai daga jiki, baya haifar da ƙoshin abinci a cikin hanji kuma a lokaci guda shine abinci mai narkewa. Za a iya amfani da shi ta hanyar masu ciwon sukari, mutanen da ke jagorantar rayuwa ta rashin hankali kuma suna cikin tsufa. Gwargwadon masara yana da kyau don ciyar da jarirai.
Iyakar abin da yanayin don yin amfani da irin wannan jakar a cikin abinci shine yarda da sashi, tun lokacin da ya wuce haddi ya cika tare da karuwar sukari da kuma lalata a cikin yanayin mai haƙuri da ciwon sukari.
Bayan 'yan dokokin yin masara tafarnuwa:
- Wajibi ne a ɗauki ɗanyun hatsi da aka tsinkaye;
- Kafin a ci gaba da tsarin dafa abinci, dole ne a wanke shi da kyau;
- an sa hatsi a cikin tafasasshen ruwa, ruwan gishiri kaɗan.
Kuna buƙatar dafa mamalyga daga kernels na niƙa mai kyau a cikin baƙin ƙarfe mai kauri tare da katako mai katanga. A cikin tsari, ana dafa jigon kwando a koyaushe domin kada ya ƙone. Baya ga gishiri, cuku mai ƙarancin kitse, kirim mai tsami ko cuku (ƙima na ƙara yawan ƙwayar glycemic na masara), har ma da ganye, seleri da kayan marmari, ana iya ƙara su a cikin abincin da aka gama.
Yayin aikin kiyayewa, kowane kayan lambu yakan rasa fiye da rabin bitamin
Gwangwani
Mutane da yawa sun fi son buɗe gwangwani na masara gwangwani kuma su bauta shi azaman kwano ko salad. A cikin ciwon sukari, wannan zaɓi yana karɓa, amma a kan sharaɗi cewa ƙarin gishiri da sukari yayin kiyayewa zai zama kaɗan. Ya kamata ku ba da hankali musamman ga masara gwangwani, tunda kusan kashi 20% na abubuwa masu amfani suna kasancewa a ciki, kuma irin wannan abincin ba zai kawo fa'ida ta musamman ba.
Kuna iya ƙara hatsi na gwangwani zuwa salads daga kayan lambu masu ƙarancin carb kamar su kabeji, cucumbers, tumatir, zucchini, da kuma ganye iri-iri. Ana iya yin salati tare da miya mai ƙoshin mai. Zai zama babban ƙari ga nama mai cin abinci - nono, ƙafar kaza ko ƙarancin abincin mara nauyi (duk abin da ake sarrafawa).
Babu masara bazara ta kowace hanya!
Boiled masara
Zai yi wuya a hango lokacin bazara ba tare da kayan ci na gargajiya ba - ɗanɗan gishiri mai ɗanɗano matattarar masara mai zafi. Akwai masoya na farantin abincin ciye-ciye. Don haka cewa irin wannan tasa ba ya haifar da tsalle-tsalle a cikin sukari ba, zaku iya dafa masara da aka dafa. Don haka zai adana ƙarin bitamin da abubuwan gina jiki. Idan da gaske kuna son ƙara mai, to ya kamata ya zama ƙarami, kuma zai fi kyau a yi ba tare da haɗarin sitaci a cikin kernels da mai ba.
Flakes
Yana da kyau ga masu ciwon sukari su guji amfani da su - glycemic index of masara ke kashe sikelin, kuma bayan da yawa magunguna suna magance samfurin ya zama kusan ƙoshin abubuwan gina jiki da abubuwan abubuwan alama.
Stigma
Hanyoyin bakin ciki da ke rufe kunne ana amfani da su sosai a cikin maganin mutane don magance ciwon sukari. Fitar waɗannan togaciyar yana da ƙirar choleretic, yana rage danko na bile kuma yana haɓaka coagulation jini.
A cikin wannan "gashi" duk mafi amfani
Don shirya broth mai warkarwa, kuna buƙatar ɗaukar stigmas daga kunnuwan cobs uku .. Mafi girman yanayin sune, mafi girman tasirin maganin ganye. An wanke gashin gashi sosai a ruwa mai gudu kuma an zuba shi da ruwan zãfi. Sannan dole ne a tafasa don kwata na awa daya. Brothanshin ya yi sanyi, ana shafa shi sau uku a rana kafin abinci. Bayan mako guda na shan miyagun ƙwayoyi, ya kamata kuyi hutu - kar ku sha shi lokaci ɗaya. Sannan sake zagayowar ya maimaita. Yana da mahimmanci cewa tazara tsakanin allurai iri ɗaya ce - wannan yana ba da tabbacin kyakkyawan sakamako na magani. Matsayin glucose zai zama al'ada kuma ya tabbata.
Tabbas, kayan kwalliyar masara a cikin ciwon sukari ba panacea ba ne, amma amfani da shi na yau da kullun, bin fasahar shirye-shiryen, yana taimakawa wajen kula da matakin sukari na jini a matakin al'ada na nau'ikan cututtukan guda biyu. Abin sani kawai ya zama dole don yin la’akari da ƙididdigar glycemic na samfuran samfurori da yawa waɗanda aka yi daga masara, yi ƙoƙarin kada ku haɗa su da mai da kuma saka idanu masu girma dabam.
