Gurasar abinci a al'ada tana wakiltar tushen abinci ga duk mutane. Yana cike da abubuwan gina jiki, yana bawa mutum bitamin da ma'adanai.
Yawancin yau na ba ku damar zaɓar samfurin daɗi don kowa, ciki har da burodi don masu ciwon sukari.
Shin kayayyakin abinci za su iya zama masu ciwon sukari?
Da yake magana game da cututtukan sukari, mutane da yawa sukan tuna game da Sweets, suna alakanta su da abinci da aka haramta. Tabbas, a cikin masu ciwon sukari, ba a samar da insulin ko kuma bai cika aikinsa ba.
Sabili da haka, yawan glucose mai yawa wanda ke cikin Sweets a cikin jini yana haifar da karuwa a cikin matakan sukari da kuma sakamako masu dacewa.
Koyaya, burodin yana cikin samfuran samfuran babban ƙwayar ƙwayar cuta, wato, lokacin da aka cinye shi, an adana adadi mai yawa na carbohydrates mai narkewa, wanda jikin ba zai iya shawo kan sa ba. Ba a banza bane suna kimanta matakin carbohydrates a cikin gurasar burodi.
Saboda haka, yawan burodin mutane masu ciwon sukari yana buƙatar iyakance shi mai ƙima sosai.
Da farko dai, wannan ya shafi fararen fata tare da gari mai tsabta, gami da taliya da sauran kayan abinci. A cikinsu, abubuwan da ke cikin carbohydrates mai sauƙi sun fi girma.
A lokaci guda, burodi daga garin gyada ko hatsin rai, da burodi, za'a iya amfani dashi a abinci kuma dole ne a saka shi a cikin abincin. Bayan duk, samfuran hatsi sun ƙunshi adadin adadin ma'adinai da bitamin, musamman rukuni na B, ya zama dole ga jiki. Ba tare da karɓar karɓarsu ba, yanayin aiki na juyayi yana rushewa, yanayin fata da gashi na ƙaruwa, da kuma tsarin hanawar jini na jini.
Amfanin burodi, farashin yau da kullun
Cutar kowane nau'in burodi a menu saboda kyawawan halayensa, ya ƙunshi:
- babban adadin fiber;
- tsire-tsire masu tsire-tsire;
- abubuwan ganowa: potassium, selenium, sodium, magnesium, phosphorus, baƙin ƙarfe da sauransu;
- bitamin C, folic acid, rukunin B da sauransu.
Abubuwan data hatsi suna ɗauke da matsakaicin adadin, saboda haka samfuran daga gare su dole ne su kasance a menu. Ba kamar hatsi ba, ana cin gurasa kowace rana, wanda ke ba ka damar daidaita adadin sa.
Don kafa tsari, ana amfani da manufar ɓangaren burodi, yana haɗa gram 12-15 na carbohydrates kuma yana haɓaka matakin sukari na jini ta 2.8 mmol / l, wanda ke buƙatar raka'a insulin guda biyu daga jiki. A yadda aka saba, mutum ya karbi raka'a gurasa 18-25 a kowace rana, suna buƙatar rarrabuwa zuwa yawancin bayi da ake ci yayin rana.
Abubuwan da ke cikin raka'a gurasa a cikin burodin baƙi yana ƙasa da fari, saboda haka an ba da shawarar ga masu ciwon sukari. Cin Borodino ko gurasar hatsin rai, mutum yana karɓar adadin abubuwan da ake buƙata na abinci, amma ƙarancin carbohydrates, wanda yake da mahimmanci ga masu ciwon sukari.
Wani irin burodin zan iya ci tare da ciwon sukari?
Kyakkyawan zaɓi ga mutanen da ke da ciwon sukari shine gurasar masu ciwon sukari, ana yin ta ta amfani da fasaha na musamman kuma ya haɗa da alkama mai yawa kamar hatsin da aka ɗora, an haɗa sauran gabobin a ciki.
Koyaya, ya kamata ku sayi irin wannan samfurin a cikin shagunan ƙwararrun ko shirya shi da kanku, tunda bakunan manyan cibiyoyin siyarwa ba su da alaƙa da bin fasahar kuma yin burodi daidai da ƙa'idodin da aka ba da shawarar.
Dole ne a cire farin burodi daga abincin, amma a lokaci guda, masu ciwon sukari suna da cututtuka masu alaƙa da ke tattare da narkewa, a cikin abin da yin amfani da hatsin rai zai gagara. A wannan yanayin, yana da mahimmanci don haɗa farin burodi a cikin menu, amma jimlar cin abincinsa ya kamata ya iyakance.
Yawancin nau'ikan samfuran gari sun dace da marasa lafiya da ke ɗauke da ciwon sukari na 1 ko 2.
Gurasar masu ciwon sukari
Su ne faranti masu kama da masu fasa. Yawancin lokaci ana yin su daga samfuran hatsi tare da abun cikin fiber mai yawa, suna ɗauke da adadi mai yawa na carbohydrates mai jinkirin, abubuwan fiber da abubuwan da aka gano. Ta hanyar ƙara yisti, yana da amfani mai amfani ga tsarin narkewa. Gabaɗaya, suna da ƙananan matakin glycemic, kuma suna iya samun ɗanɗano daban-daban saboda ƙari na hatsi daban-daban.
Gurasar Gurasa sune:
- hatsin rai
- buckwheat;
- alkama;
- oat;
- masara;
- daga cakuda hatsi.
Gasa kayayyakin da aka yi da gari mai hatsin rai
Rye gari yana da ƙananan abun ciki na carbohydrates mai narkewa mai sauƙi, don haka ana iya amfani dashi a cikin abincin abinci na masu ciwon sukari.
Koyaya, yana da rauni mara nauyi da samfurori daga gare ta ba su tashi da kyau ba.
Bugu da kari, yana da wahala su narke. Sabili da haka, ana amfani dashi sau da yawa a cikin samfuran hade, wanda ya ƙunshi wani kashi na hatsin hatsin rai da ƙari.
Mafi mashahuri shine burodin Borodino, wanda zai zama da amfani tare da adadi mai yawa na abubuwan ganowa da fiber, amma zai iya zama cutarwa ga mutane da cututtukan cututtukan gastrointestinal. Har zuwa gram 32rod na gurasar Borodino an yarda da kowace rana.
Gurasar abinci mai gina jiki
An yi shi musamman ga mutanen da ke fama da ciwon sukari. Samfurin yana amfani da garin da aka sarrafa da kuma abubuwa da yawa waɗanda ke haɓaka abubuwan gina jiki wanda ya rage yawan ƙwayoyin carbohydrates. Irin wannan samfurin yana da ɗan ƙaramin tasiri kan taro na jini kuma ana iya amfani dashi yau da kullun.
Bugu da kari, a cikin shagunan ana iya siyar da nau'ikan burodin kamar oat ko furotin-bran, alkama-bran, buckwheat da sauransu. Suna da ragi mai sauƙi na carbohydrates mai sauƙi, saboda haka ya fi kyau a zaɓi waɗannan nau'ikan, musamman waɗanda ba za su iya cin gurasar hatsin rai ba.
Hanyoyin girke-girke na gida
Kuna iya yin samfuran amfani da yawa a gida, wanda ba ku buƙatar ƙwarewar musamman, kawai ku bi girke-girke.
Tsarin gargajiya ya hada da:
- duk garin alkama;
- kowane hatsi na gari: hatsin rai, oatmeal, buckwheat;
- yisti
- fructose;
- gishiri;
- ruwa.
Ana shafawa kullu kamar yisti na yau da kullun kuma an bar shi har na tsawon awanni biyu don fermentation. Bayan haka, an samar da buns daga gare ta kuma a gasa a cikin tanda a digiri 180 ko a cikin injin burodi a cikin daidaitaccen yanayi.
Idan kuna so, zaku iya kunna fantasy kuma ƙara abubuwa daban-daban a kullu don inganta dandano:
- ganye mai yaji;
- kayan yaji
- kayan lambu
- hatsi da tsaba;
- zuma;
- molasses;
- oatmeal da sauransu.
Girke-girke na bidiyo don yin burodi:
Don shirya littafin gina jiki, ana buƙatar ɗauka:
- 150 grams na cuku gida tare da mai mai abun ciki;
- 2 qwai
- teaspoon na yin burodi foda;
- 2 tablespoons na alkama bran;
- 4 tablespoons na oat bran.
Duk abubuwan da aka gyara dole ne a gauraye su, a sa su a cikin shafaffiyar tsari kuma a saita a cikin tanda mai preheated na rabin sa'a. Bayan shirye su cire daga murhun kuma rufe tare da adiko na goge baki.
Don samfuran oat za ku buƙaci:
- 1.5 kofuna na madara mai dumi;
- 100 grams na oatmeal;
- 2 tablespoons na kowane kayan lambu;
- Kwai 1
- 50 grams na hatsin rai gari;
- 350 na alkama gari na digiri na biyu.
Ana amfani da flakes din a cikin madara na mintuna 15-20, qwai da man shanu an haɗu da su, sannan a cakuda garin alkama da hatsin rai a hankali, a matse kwanon. Duk abin da aka canjawa wuri zuwa ga tsari, a tsakiyar bun ɗin an yi hutu, a cikin abin da kuke buƙatar sanya yisti ɗan bushe. Sa'an nan kuma an sanya fom ɗin a cikin injin burodi kuma a gasa shi tsawon 3.5.
Don yin burodin buckwheat, kuna buƙatar ɗauka:
- 100 grams na buckwheat gari, zaka iya dafa shi da kanka ta hanyar gungurawa a cikin karamin grit na kofi;
- Ganyen alkama na 450 da digo na biyu;
- 1.5 kofuna na madara mai dumi;
- 0,5 kofuna waɗanda kefir;
- 2 cokali na busassun yisti;
- wani teaspoon na gishiri;
- 2 tablespoons na kayan lambu.
Da farko, ana yin gari daga gari, yisti da madara, dole ne a barshi tsawon minti 30-60 don tashi. Sannan a hada sauran abubuwan da aka rage sannan a cakuda sosai. Don haka barin kullu ya tashi, ana iya yin wannan a gida ko sanya ƙura a cikin injin burodi tare da yanayin zazzabi. Sai a gasa kamar na mintuna 40.
Girke-girke bidiyo:
Muffin Harm
Kayan gari, wanda yakamata a cire shi daga abincin masu fama da ciwon sukari, irin kek ne da kowane irin kayan kwalliyar gari. An bayyana wannan ta hanyar gaskiyar cewa yin burodi ne daga gari mai tsabta kuma yana ƙunshe da babban adadin ƙwayoyin carbohydrates masu sauƙin narkewa. Dangane da wannan, bayanan glycemic dinsa shine mafi girma, kuma idan aka ci abinci guda, mutum zai sami kusan tsarin sukari na mako-mako.
Bugu da kari, yin burodi ya qunshi wasu bangarori da yawa wadanda suke cutar da masu ciwon sukari:
- margarine;
- sukari
- kayan marmari da kayan karawa;
- dadi fillers da kaya.
Wadannan abubuwan suna ba da gudummawa ba kawai don haɓaka sukari na jini ba, har ma da haɓaka cholesterol, wanda ke haifar da haɗarin cututtukan cututtukan zuciya, canza yanayin jini kuma zai iya haifar da rashin lafiyan halayen.
Amfani da kayan haɓaka na roba yana haifar da karuwa a cikin kayan da ke kan hanta da ƙwayar ƙwayar cuta, waɗanda suka riga suka sha wahala a cikin masu ciwon sukari. Bugu da kari, suna gurgunta tsarin narkewa, suna haifar da ƙwannafi, bugu da kuma ɗora, suna haifar da rashin lafiyan ƙwayoyin cuta.
Madadin kayan lemun zaki, zaku iya amfani da kayan zaki masu kyau:
- 'ya'yan itatuwa bushe;
- marmalade;
- alewa;
- kwayoyi
- Sweets na masu ciwon sukari;
- fructose;
- duhu cakulan;
- Fruita fruitan itace
- dukan sandunan hatsi.
Koyaya, lokacin zabar kayan zaki, ciki har da 'ya'yan itatuwa, masu ciwon sukari ya kamata su fara kimanta abubuwan sukari a cikinsu, kuma su fi son waɗanda ba su da ƙasa.
Cin burodi don mutanen da ke fama da cutar siga shine al'ada. Bayan duk wannan, wannan samfurin yana da wadata sosai a cikin abubuwa masu amfani. Amma ba kowane nau'in burodi zai iya cin masu ciwon sukari ba, suna buƙatar zaɓar waɗancan nau'ikan waɗanda abun da ke cikin carbohydrates mai narkewa mai sauƙi ba shi da ƙima, kuma furotin kayan abinci da fiber sun fi yawa. Irin wannan burodin zai kawo amfani kawai kuma zai ba ku damar jin daɗin ɗanɗano ba tare da sakamako ba.
