Menu na mako guda tare da rage cin abincin carb

Tare da ciwon sukari, kusan dukkanin gabobin suna wahala, amma haɓakar cutar tana da alaƙa da cutar cutar huhu. Ciwon sukari na 2 wanda ke tasowa cikin mutane galibi bayan shekaru 40.

Abubuwan da ke tsinkayewa: yanayin rayuwa mara kyau, mummunan halaye, ƙarancin abinci.

Sakamakon haka, mutane suna haɓaka kiba kuma ƙwayoyin rai sun rasa hankalinsu ga insulin. Saboda wannan, matakan glucose na jini ya tashi. Abincin low-carb yana taimaka wa mutane su rasa nauyi, inganta matakan rayuwa da daidaita sukari.

Cara'idodin Kayan Lafiya na Carb

An wajabta rage cin abinci mai karko ga masu ciwon sukari na 2. Ka'idojin yau da kullun shine rage yawan carbohydrates a cikin abincin zuwa 100 - 125 grams a rana ko raka'a 10 - 12 na burodi.

Amma yana da mahimmanci a fahimci cewa cikakken rashin carbohydrates shima yana da haɗari ga lafiya. Glucose yana da mahimmanci ga jikin mu don samar da makamashi. Sabili da haka, kowane mutum yana buƙatar abincin carbohydrate. Abincin ya kamata a mamaye shi da "carbohydrates" masu kyau. Ga masu ciwon sukari, an zaɓi tsarin abinci mai ɗorewa.

Zai dogara da dalilai da yawa:

• bayanin jikin mutum;
• matsakaita sukari na jini;
• gaban rikitarwa na ciwon sukari.

Ka'idodin ka'idodin abinci mai ƙarancin carb sun haɗa da:

1. Tsarin abinci mai gina jiki a cikin ƙananan rabo. Wannan yana nuna cewa mutum yaci abinci sau 6 a rana, zai fi dacewa a lokaci guda.
2. Babban abun cikin kalori ya kamata ya zama karin kumallo da abincin rana, abincin dare ya kamata ya zama mai sauƙi da ƙarancin adadin kuzari.
3. Cikakken kin amincewa da abinci mai daɗi da mai kitse.
4. Rabin abincin yau da kullun ya kamata ya zama furotin.

Zai ɗauki makonni 2 don sake gina jikin. Bayan wannan lokacin, mutum zai iya jin cigaba. Weight zai fara raguwa, kullun jin yunwa zai shuɗe, kuma alamun sukari na jini zai inganta.

Baya ga ingantattun fannoni, akwai kuma dalilai marasa kyau waɗanda zasu iya haifar da matsalolin kiwon lafiya. Waɗannan sun haɗa da acetone mai jin yunwa.

Bayyanar ketones a cikin fitsari yana da alaƙa da isasshen wadataccen carbohydrates ta jiki.

Domin jiki ya yi aiki na yau da kullun, yana buƙatar makamashin da yake karɓa ta hanyar sarrafa carbohydrates.

Idan ƙananan carbohydrates sun shiga jiki tare da abinci, to hanta ya fara sakin shagunan sa a cikin jini - glycogen. A ɗan lokaci, ya zama babban tushen ƙarfin.

Bayan hanta ta daina dukiyar da ta mallaka, zata fara fitar da kitse a cikin jini. Lokacin da suka lalace, ana samar da ƙaramin makamashi, amma kuma ana samar da ketones tare da shi - waɗannan samfuran lalata ne na mai. Su nau'in guba ne ga jikin mutum kuma yana haifar da rikicewa ta dukkan gabobin da tsarin sa. Abin da ake kira cocin ketoacidotic ya haɗu.

Alamun ketoacidosis sune:

• hawan jini;
• ko da yaushe ji ƙishirwa;
• tashin zuciya da amai
• warin da aka gasa apples daga bakin.

Don sanin ko akwai ketones a cikin fitsari, kuna buƙatar samun tsararrun gwaji tare da ku. Ta hanyar rage yankin sarrafawa a cikin fitsari, zaku iya samun sakamakon bayan minti 1.

Abincin mai kalori kadan na iya haifar da raguwa a cikin sodium, potassium da alli a jiki. Saboda wannan, matsaloli tare da kodan da zuciya na iya faruwa, mai haƙuri na iya korafin rashin bacci.

Jerin samfuran asali

Rage yawan adadin carbohydrates baya nufin mutum zai yunƙuta. Dole ne a ɗan rage adadin carbohydrates, furotin, da kuma bitamin da ma'adanai a cikin abincinsa.

Nama dole ne ya kasance a cikin abincin. Zai iya zama saniya mai naman alade ko kaji, an ba shi damar cin ɗan abincin. Dole ne a kula da samfuran nama da aka gama.

A cikin tsarin sausages da sausages, koyaushe zaka iya ganin takamaiman adadin carbohydrates. Abincin teku shima yana da kyau ga abincinku. Sune tushen yawancin bitamin da ma'adinai. Amma ba a ba da shawarar kifin gwangwani da sandunansu ba.

Kayan lambu sune abinci mafi mahimmanci a cikin abinci mai ƙarancin abinci. Kusan dukkan su basu da carbohydrates ko kuma suna ɗauke da su a cikin adadi kaɗan. Banda shi ne dankali, amfanin abin da yakamata a iyakance shi.

Karas da beets suna da takamaiman adadin carbohydrates a cikin kayan su, amma suna da ƙarancin glycemic index, wanda ke nufin cewa zaku iya cin su.

Kokwamba, nau'ikan kabeji, turnips da radishes sune kayan lambu da suka fi dacewa da abincin. Suna da fewan carbohydrates masu sauri, amma mai yawa fiber da bitamin daban-daban.

'Ya'yan itãcen marmari kuma an yarda da su a cikin kayan abinci mai karko Banda shine ayaba, da kuma ruwan 'ya'yan itace.

Duk da gaskiyar cewa duk 'ya'yan itãcen marmari sun ƙunshi carbohydrates a cikin abun da ke cikin, amma mahimmin glycemic ƙinsu yana da ƙasa ko matsakaici. Wannan yana nufin cewa suna rushewa na dogon lokaci a cikin jiki, basu karuwa da sukari na jini kuma ba a adana su a mai.

Pears da apples sune abokai masu aminci na irin wannan abincin. Hakanan an yarda da gwanda, abarba, plums da apricots. Suna da ƙididdigar glycemic matsakaici, ƙari, suna ba da gudummawa ga asarar nauyi.

Cikakken tsarin girke-girke na mako

Wani menu mai kama ɗaya don mako ya dace ga mata da maza.

Litinin:

1. Karin kumallo: Boiled kwai, 2 tbsp. l buhun burodin burodin burodi, cuku guda 60 mai ƙarancin mai, burodi 30 g, koren shayi.
2. 2 karin kumallo: 170 grams na orange.
3. Abincin rana: salatin kayan lambu na kore, borsch, 120 g na shinkafa Boiled, siton tururi, 30 g gurasa. An shirya ganyen tururi kamar haka: ɗaukar kaza da naman naman ƙasa, haxa. Addara ƙaramin dankalin turawa 1, wanda aka tsame shi a ruwa, a cikin naman da aka dafa. Wannan ya zama dole don rage yawan sitaci. Sannan albasa, gishiri, barkono baki an kara da naman da aka yanka. An kafa cutlets. Cook a cikin tururi mai tsawan minti 30.
4. Abincin ci: 250 ml na madara.
5. Abincin dare: 120 g na wake + nama gasa mara nauyi wanda ya kai 100 g, 30 g gurasa.
6. 2 abincin dare: apple 100 g.

Talata:

1. Karin kumallo: 2 tbsp. l tablespoons na oatmeal porridge, 30 g burodi da man shanu, koren shayi.
2. 2 karin kumallo: apple 100 g.
3. Abincin rana: salatin kayan lambu, wani irin abincin tsami, kabeji stewed, burodin 30 g, gurasa bushe ba tare da sukari ba.
4. Abin ci: Abin sha maras nauyi + 90 g na gurnet.
5. Abincin dare: zucchini gasa tare da cuku, 30 g gurasa, koren shayi. Don dafa yankakken zucchini, kuna buƙatar yanke zucchini cikin cubes, ƙara m yankakken ganye a gare su, ƙara gishiri da Mix. Zuba cikin bushe bushe. Top tare da kwai mai tsiya kuma saka a cikin tanda. Bayan minti 25, cire, yayyafa tare da cuku grated da gasa wani minti 10.
6. 2 abincin dare: jelly 'ya'yan itace.

Laraba:

1. Karin kumallo: 2 tbsp. l tablespoons na mai sha'ir sha'ir porridge, 30 g burodi, cuku, shayi.
2. 2 karin kumallo: 200 ml na kefir.
3. Abincin rana: salatin na kayan lambu kore, fis miya, 2 tbsp. l tablespoons noodles, Boiled nama zomo, shayi.
4. Abun ciye-ciye: 200 ml na ruwan lemu. Ruwan ruitaruitan 'ya'yan itace za a iya bugu, amma waɗanda aka yi a gida ba tare da sukari ba.
5. Abincin dare: Boiled kaza nono + stewed kayan lambu, 30 g gurasa, ba shawo shayi.
6. 2 abincin dare: gilashin madara, mai siyarwa.

Alhamis:

1. Karin kumallo: 2 tbsp. l tablespoons na shinkafa shinkafa, ruwan 'ya'yan itace apple, g 30 na burodi, shayi.
2. 2 karin kumallo: Sanwic cuku, shayi mara shayi.
3. Abincin rana: salatin kayan lambu, miyan shinkafa, 2 tbsp. l bokitin buckwheat tare da nama, 30 g gurasa, shayi.
4. Abin ci: 3 plums.
5. Abincin dare: stewed broccoli tare da pollock, 30 g burodi, unsweetened kore shayi.
6. 2 abincin dare: 1 tari. fermented gasa madara.

Juma'a:

1. Karin kumallo: kukis biyu tare da jimlar nauyin ba ya wuce 150 g, shayi.
2. 2 karin kumallo: jelly 'ya'yan itace.
3. Abincin rana: salatin kayan lambu, miyan noodle, nama minced da kabeji cutlet, 30 g na burodi, 'ya'yan itacen bushe.
4. Abin ci: ice cream 2/3 servings.
5. Abincin dare: 3 tbsp. l mashed dankali, 100 g steamed kifi, 30 g gurasa, shayi.
6. 2 abincin dare: 1 tari. kefir.

Asabar

1. Karin kumallo: 2 tbsp. l buhun shinkafan burodin burodi, cuku, shayi.
2. 2 karin kumallo: apricots 3.
3. Abincin rana: salatin kayan lambu, miya miyan buckwheat, 2 tbsp. l Boiled taliya tare da tururi sitiri, 30 g burodi, shayi.
4. Abincin ciye-ciye: cuku gida tare da 'ya'yan itace 50 g.
5. Abincin dare: fis porridge tare da tsiran alade, 30 g burodi, koren shayi.
6. 2 abincin dare: a madara na madara + cracker

Lahadi:

1. Karin kumallo: pancakes guda biyu, shayi.
2. 2 karin kumallo: banana.
3. Abincin rana: salatin kore na kayan lambu, miyan kabeji mai cin ganyayyaki, 4 tbsp. l pilaf, 30 g gurasa.
4. Abin ci: apple.
5. Abincin dare: Kayan lambu stew, kaza mai dafa, 30 g gurasa, shayi na ganye.
6. 2 abincin dare: Sandwich tare da tsiran alade, shayi.

Tsarin menu yana da dacewa sosai ga mata ga kowace rana. Dukkanin jita-jita da girke-girke don shirye-shiryen su masu sauƙi ne kuma ba sa buƙatar kashe kuɗi mai mahimmanci.

Ya kamata a cire gaba ɗaya daga abincinku:

• sukari
• matsawa;
• abubuwan leken;
• giya - suna ta lalata metabolism, ƙara yawan yunwa da rage hanzarin aiwatar da asarar nauyi;
• abubuwan shaye shaye;
• abinci mai sauri.

Contraindications da Kariya

Ba za a iya amfani da irin wannan abincin ba:

1. Mata masu juna biyu, da lokacin shayarwa.
2. Yara da matasa. Mutanen wannan rukunan suna buƙatar babban adadin kuzari don kula da rayuwa ta yau da kullun. Lowarancin carbohydrates na iya haifar da lalata.
3. Mutanen da suka yi aiki tuƙuru da ƙwaƙwalwar ƙwaƙwalwa da 'yan wasa. Suna kuma buƙatar cinye wadataccen carbohydrates don kula da lafiyar kansu.
4. Cututtukan narkewar cuta cuta ne ga abubuwan cin abinci iri daban-daban. An kyale amfanin su ne kawai bayan tuntuɓar likita.

Nutritionarancin abincin carbohydrate yana haifar da waɗannan dokoki:

1. Kuna buƙatar cinye babban adadin ruwa. Yana inganta metabolism, ya rage karfin ji.
2. Tunda karancin abincin carb ya zama sanadin karancin wasu abubuwan da ake ganowa a jikin mutum, ana bukatar samun su a wani bangare kuma ya samar da abubuwan gina jiki da suka hada da abubuwan kara kuzari.
3. An ba da izinin motsa jiki kawai makonni 2 bayan fara cin abincin. Wannan ya faru ne saboda gaskiyar cewa ana sake gina jikin mutum kuma yana buƙatar lokaci don wannan. Hakanan yana da mahimmanci a tuna cewa ba shi yiwuwa a aiwatar da matsanancin ƙoƙari na jiki tare da rage abincin carb. Babban don yoga, darasi na safe ko ziyarar zuwa tafkin. Kafin azuzuwan, yakamata a sami abun ciye-ciye mai inganci tare da jinkirin carbohydrates, saboda su samar da jiki da makamashi na dogon lokaci.

Abincin mai kalori mai sauƙi shine babbar hanya don haɓaka metabolism kuma yana daidaita nauyi. Wannan shine tsakiya don magance juriya na insulin da nau'in ciwon sukari na 2. Biye da abincin zai taimaka tsawan rayuwar mai haƙuri da hana ci gaban manyan matsaloli.

Bidiyo game da abinci don ciwon sukari:

Wadanne sakamako zaku zata?

Yawancin abinci mai ƙananan carb yana inganta haɓaka metabolism, yana taimakawa rage nauyi, inganta aiki ga dukkan gabobin jiki da tsarin jikin mutum. Daga sake dubawar mutane waɗanda ke bin ƙananan abincin carb, zamu iya yanke shawara cewa da gaske yana aiki.

A shekara ta 53, an gano ni da ciwon sukari nau'in 2 da kuma karancin abincin mai. Da farko yana da wuya: Kullum ina jin yunwa, sai na ji haushi. Amma bayan makonni biyu yanayina ya inganta, na fara nazarin allunan burodin gurasa da kuma glycemic index kuma na sami damar tsara menu don kaina. A gida, koyaushe ina auna sukarin jini, kuma yana zama a cikin yanki na 5 - 9 mmol / l. Hakanan, yawan kiba ya fara barinwa, a cikin watan abincin ya ɓace 1.5 kilogiram.

Karina, 56 years old

Miji, 38 years old, aka bai wa insulin juriya da kiba daga cikin digiri na biyu. Likitan ya ce idan bai canza salon rayuwarsa da abin da yake ci ba, to lallai zai yi allurar insulin a nan gaba. Dole ne in yi nazarin duk bayanan game da abinci mai ƙarancin abinci kuma in ƙirƙiri menu na. Yanzu duk danginmu suna cin abinci daidai. Mijin ya rasa nauyi, ya tafi wurin wanka. Muna fatan hakan zai yi ba tare da allura ba.

Elena, 37 years old

Ina da ciwon sukari na nau'in 1 tare da sha'awar ketoacidosis. Wannan yana nuna cewa dole ne in ci aƙalla gurasa 12 a rana. Lokacin da na tattara menu na, Ina ɗaukar waɗannan bayanan la'akari kuma in rarraba adadin carbohydrates na tsawon rana. A cikin abincincina Ina ƙoƙari kada in yi amfani da sukari, cakulan, kayan yaji da sauran abinci tare da babban glycemic index. Abincin A'a. 9 kawai a farko yana da tsayayyen abu, amma a zahiri yana samar wa mutum da abinci da abinci da yawa waɗanda za ku iya ci. Misali, idan ina son cin karin hatsi don karin kumallo, to bana cin abinci. Don haka, adadin gurasar burodin ya kasance iri ɗaya ne.

Oksana, shekara 33