Ana amfani da mutanen da ke fama da ciwon sukari kuma suna bin ka'idodi na karancin abinci mai ƙira don ƙididdigar yau da kullun glycemic index da kuma adadin kuzari na samfuran. Wannan ya zama dole don cikakken abinci mai lafiya.
Abubuwa masu mahimmanci na abincin kowane mutum ya zama hatsi. Darajan hatsi ya ta'allaka ne gaban mai yawa na fiber, amino acid, antioxidants da ma'adanai a cikin abubuwan haɗin su. Indexididdigar glycemic na hatsi, abubuwan abincinsu, aminci ga masu ciwon sukari - ana la'akari da waɗannan alamun a cikin labarin.
Menene ma'anar glycemic index
GI alama ce dake nuna tasirin abinci iri-iri akan gulukon jini. A mafi girma da fihirisa wani samfurin, da sauri tafiyar matakai na rushewar carbohydrates a cikin jiki ya faru, kuma daidai da haka, lokacin ƙara yawan sukari yana haɓaka. Lationididdigar ta dogara da glucose na GI (100). Matsakaicin sauran samfuran da abubuwan da ke cikin shi shine ke ƙididdige yawan maki a cikin jigidansu.
Ana la'akari da GI mara ƙaranci kuma, sabili da haka, mai lafiya ga mai haƙuri da ciwon sukari mellitus, idan masu nuna alamun suna cikin kewayon daga 0 zuwa 39. Daga 40 zuwa 69 - matsakaici, kuma sama da 70 - babban ma'auni. Ba wai kawai waɗanda ke fama da "cutar mai daɗi ba ce kawai" suke amfani da su ba, har ma da waɗanda suke ƙoƙarin yin ingantacciyar salon rayuwa da kuma bin ka'idodin abinci mai lafiya. Manuniya na GI, abubuwan da ke cikin kalori, rabo na furotin, fats da carbohydrates na manyan hatsi an nuna su a tebur.
Lyididdigar glycemic alama ce mai mahimmanci mai aminci ga masu ciwon sukari
Buckwheat
Krupa ya shahara sosai tsakanin waɗanda suka yanke shawarar cin daidai. Har ma akwai da dama nau'ikan abubuwan hatsi na musamman waɗanda aka tsara a haɗe tare da kayan lambu da nama mai ɗamara.
Batu mai ban sha'awa shi ne cewa GI na kayan ƙwari da dafaffen hatsi suna cikin rukuni daban-daban:
- burodin burodi - 55,
- Boiled groats - 40.
Abun haɗin da abun ciki na abubuwan gina jiki ba ya canzawa, kuma alamun ƙididdigar sun bambanta saboda kasancewar ruwa a cikin dafaffen tasa.
Samfurin yana cikin rukunin tsakiya. Ofarin madara ko sukari ya riga ya nuna sakamako daban-daban, canja wurin hatsi zuwa nau'in hatsi tare da babban glycemic index. 100 g na buckwheat a kowane kwata ya ƙunshi carbohydrates, wanda ke nufin cewa dole ne ku guji cin shi don abincin dare da haɗuwa tare da sauran samfuran carbohydrate. Zai fi kyau haɗuwa tare da kayan lambu da ƙara furotin a cikin nau'in kifi, naman kaza.
Rice
Aikin shinkafa ya dogara da nau'ikansa. Farar shinkafa - hatsi, wanda ya gudana cikin tsabtatawa da niƙa - yana da alamomi na 65, wanda ya danganta shi da ƙungiyar tsakiyar samfuran. Brown shinkafa (ba a gurgu ba, ba a goge shi ba) ana kimanta shi da raka'a 20 ƙasa, wanda ke sa aminci ga masu ciwon sukari.
Rice - sanannen hatsi na duniya wanda ke ba ku damar saturate jiki tare da abubuwa masu mahimmanci
Rice shago ne na bitamin na rukunin B, E, macro- da microelements, har ma da mahimmancin amino acid. Marasa lafiya suna buƙatar wannan don rigakafin rikicewar cututtukan ciwon sukari (polyneuropathy, retinopathy, ilimin cututtukan koda).
Yawancin launin ruwan kasa suna da amfani duka a cikin adadin abubuwan da jiki ke buƙata da kuma a cikin alamun mutum na GI da adadin kuzari. Kadai kawai shine takaitaccen rayuwar shiryayye.
Gero
Gwangwadon gero an ɗauka shine samfuri tare da babban ma'auni. Zai iya kaiwa 70, wanda ya danganta da matsayin girmanwa. Wanda ya fi kauri a cikin warin kwalliya, ya fi abun ciki da sukari da shi. Koyaya, duk kayan da mutum yayi amfani dashi yasa ya zama sananne:
- hana cutar cututtukan zuciya;
- hanzarta janyewar abubuwa masu guba daga jiki;
- tasiri mai kyau akan narkewa;
- raguwa a cikin cholesterol a cikin jini;
- hanzarta samar da kiba, saboda wanda aka rage yawan kitse;
- normalization da saukar karfin jini;
- maido da aikin hanta.
Alkama mai alkama
Ganyen alkama suna da alamomi masu maki 40 zuwa 65. Akwai nau'ikan hatsi da ke alkama waɗanda ke da mashahuri ga masu fama da cutar sankara kuma sun shahara saboda ƙwayoyin haɓakaccensu:
- Arnautka
- Bulgur
- rubutawa
- couscous.
Arnautka
Wannan hatsi ne daga alkama na bazara. Abunda ke ciki an cika shi da bitamin, amino acid, microelements waɗanda ke taimakawa ƙarfafa tsarin rigakafi, dawo da lafiyar zuciya da jijiyoyin jini, inganta ayyukan tsarin juyayi na tsakiya. Kari akan wannan, croup yana da ikon hanzarta sake farfado da fata da abubuwan da take haifar da su, wanda yana da mahimmanci ga rikicewar cutar siga.
Bulgur
Wani nau'in hatsi da aka samo ta hanyar hura hatsi alkama. Sannan a bushe a rana, a gurguje su gutsuttsura. Wannan magani yana ba da kwano na gaba kayan yaji na musamman. Littafin sa shine 45.
Ana iya amfani da Bulgur gaba ɗayanta. Waɗannan hatsi masu launin ruwan kasa tare da harsashi na sama. Wannan farar shinkafar ce ke da adadin wadataccen abinci da abinci mai gina jiki. Bulgur ya cika da:
- tocopherol;
- Bitamin B;
- bitamin K;
- gano abubuwan;
- carotene;
- wadataccen kitse mai narkewa;
- abubuwan ash
- zaren.
Bulgur-jita jita - kayan ado na tebur
Yawan amfani da hatsi na yau da kullun yana dawo da yanayin tsarin juyayi, yana daidaita matakan tafiyar matakai, kuma yana da tasiri sosai akan aikin hanjin.
Aka buga
Wani nau'in alkama ne na musamman tare da GI 40, wanda ya bambanta cikin tsari da girma daga duk nau'ikan da aka sani. Harshen da aka harba yana da girma, ana kiyaye shi daga waje tare da fim mai wuya wanda ba'a ci abinci ba. Saboda wannan, an kiyaye hatsi daga kowane nau'in mummunan tasiri, ciki har da daga rediyo na rediyo.
Couscous
Ofaya daga cikin nau'in alkama na alkama tare da GI 65. Abinda ya ƙunsa yana da mahimmanci ga adadin jan ƙarfe da ke buƙatar aiki na yau da kullun na tsarin musculoskeletal, rigakafin osteoporosis, har ma da babban adadin bitamin B5 wanda ke daidaita tsarin jijiya.
Masarayin kwalliya
Wannan nau'in hatsi kuma shine ɗakunan ajiya na bitamin, amino acid da ma'adanai, amma dole ne a magance shi da matsanancin hankali, tunda GI na samfurin zai iya kaiwa har zuwa 70. Yana da kyau kada kuyi amfani da madara da sukari yayin shirya tafarnuwar masara. Ya isa a tafasa hatsi a ruwa kuma ƙara ɗan ƙaramin ɗan fructose, stevia ko maple syrup a matsayin mai zaki.
Grits na masara sun shahara saboda babban abin da ke tattare da waɗannan abubuwan:
- magnesium - a hade tare da bitamin-jerin bitamin yana inganta halayyar sel zuwa insulin, yana da tasiri mai amfani akan aiki na zuciya da jijiyoyin jini;
- baƙin ƙarfe - yana hana haɓakar ƙwayar cuta, yana inganta tsarin jikewar sel tare da iskar oxygen;
- zinc - yana ba da gudummawa ga aiki na yau da kullun, yana ƙarfafa tafiyar matakai na rigakafi;
- Bitamin B - maido da tsarin juyayi, amfaninsu wani matakin kariya ne ga ci gaban cututtukan ciwon sukari;
- beta-carotene - yana daidaita aikin mai nazarin gani, yana hana bayyanar retinopathy.
Perlovka
Kwakwalwar masara sha'ir jagora ce a cikin wadatattun abinci masu koshin lafiya. Maganin shine 22-30 idan an dafa shi cikin ruwa ba tare da ƙara mai ba. Porridge ya ƙunshi babban adadin furotin da fiber, baƙin ƙarfe, alli, phosphorus. Wadannan abubuwan ne wadanda dole ne su kasance cikin tsarin yau da kullun na lafiya da mara lafiya.
Hakanan sha'ir yana ƙunshe da abubuwa masu alaƙa da aiwatar da ƙananan matakan glucose na jini. Ana amfani dashi don shirye-shiryen kwasa-kwasan na biyu a cikin ɓarna da ganyayyaki a cikin yanayi, miya.
Perlovka - "Sarauniya" na hatsi
Manka
Semolina, akasin haka, ana ɗauka jagora a cikin ƙarancin abinci mai gina jiki a cikin abun da ke ciki, yayin da yake ɗayan manyan abubuwan da aka fi dacewa:
- raw groats - 60;
- tafasasshen porridge - 70-80;
- porridge tare da madara da cokali biyu na sukari - 95.
Ba'a ba da shawarar don amfani da shi a cikin abincin masu ciwon sukari da mutanen da ke ƙoƙarin rasa nauyi.
Sha'ir sha'ir
Samfurin ya kasance ga rukuni na abubuwan da ke da matsakaicin ƙididdiga. Ganyen hatsi - 35, hatsi daga ƙwayar sha'ir - 50. Hatsi waɗanda ba su da haushi da gurnani suna riƙe da adadin bitamin da ma'adanai masu yawa, kuma jikin ɗan adam yana buƙatar su kowace rana. Abun da tantanin halitta ya hada da:
- alli
- phosphorus;
- manganese;
- jan ƙarfe
- aidin;
- wadataccen kitse mai narkewa;
- tocopherol;
- beta carotene;
- Bitamin B.
Oatmeal da Muesli
Oat porridge an dauke shi da matukar mahimmanci samfurin akan tebur. GI dinsa yana cikin kewayon tsakiya, wanda ke sa oatmeal ba kawai da amfani ba, har ma da hadari:
- raw flakes - 40;
- a kan ruwa - 40;
- a cikin madara - 60;
- a cikin madara tare da cokali mai yawa na sukari - 65.
Oatmeal - tasa an yarda da abincin yau da kullun na marasa lafiya da masu lafiya
Yin zaɓin hatsi nan take ba shi da daraja, kamar muesli (GI yana 80). Tunda, ban da flakes, sukari, tsaba, da 'ya'yan itace da aka bushe za'a iya haɗawa. Hakanan akwai samfuran glazed wanda ya kamata a watsar dashi.
Bayar da Shawara
Ganyayyaki suna dauke da fiye da 70% carbohydrates a cikin kayan su, wanda ke da mallakar karyewar glucose. Da sauri yadda ake rarrabawa, shine yake matakin hauhawar jini ya hauhawa. Akwai hanyoyin da za su ba ku damar rage GI na samfurin da aka shirya don haka tsarin rarrabuwa ya ragu, kuma ya ba su lafiya ga masu ciwon sukari:
- ƙara cokali na mai mai kayan lambu;
- yi amfani da m grits ko wanda ba amenable zuwa nika;
- kada kuyi amfani da abinci tare da ƙididdigar sama da matsakaici a cikin abincin yau da kullun;
- amfani da tukunyar jirgi biyu don dafa abinci;
- ƙi ƙara sukari, amfani da abubuwan maye da kayan zaƙi na zahiri;
- haxa barkono tare da sunadarai da ƙaramin mai.
Yarda da shawarar kwararrun likitoci zasu baka damar cin abinci ba wai kawai abinci mai kyau ba, samun duk abubuwan da suke bukata, harma ya sanya wannan tsari amintacce don lafiya.
