Kayan girke-girke mai dadi

Rayuwar mutanen da ke fama da ciwon sukari cike yake da ƙuntatawa game da abinci mai gina jiki, saboda ya zama dole a kula da matakin glucose a cikin jini tsakanin iyakoki da aka yarda.

Dole ne mu nisantar da kanmu al'adar cin Sweets. Amma ko da masu ciwon sukari na iya lalata kansu da ire-iren abinci masu dadi da lafiya daga lokaci zuwa lokaci.

Sweets, carbohydrates da ciwon sukari

Sugar da carbohydrates, wanda aka ƙoshi tare da abinci, yana samar da glucose ga jini, wanda ke shiga cikin sel kuma ana sarrafa shi cikin kuzarin da yake buƙatar rayuwar jiki.

Harin insulin na hormone wanda ke gudana a cikin hancin yana sarrafa ci gaban glucose a cikin sel. Sakamakon rikicewar metabolism na endocrine, hormone ya daina fama da aikinsa, kuma tattarawar glucose ya tashi sama da matakin da ya dace.

A nau'in 1 na ciwon sukari mellitus, kusanci ba shi ke haifar da ƙwayar ƙwayar ƙwayar cuta ba, kuma masu ciwon sukari suna tilastawa don yin ƙoshin ƙarancin ta ta amfani da allurar insulin. A cikin nau'in ciwon sukari na 2, ana samar da insulin isa, amma sel sun daina amsa shi kuma matakin suga na jini ya tashi.

Ya juya cewa ƙarancin carbohydrates da sukari suna shiga cikin jiki, a hankali hankali yake tara tarin glucose a cikin jini.

Dangane da wannan, ana haɓaka tsarin abinci na musamman don masu ciwon sukari, jigon wanda shine kiyaye waɗannan dokoki:

• ware sukari da Sweets daga abincin;
• maimakon sukari, yi amfani da kayan zaki;
• Tushen menu yakamata ya zama furotin da ƙananan carb.
• ƙin 'ya'yan itatuwa mai daɗi, kayan lambu mai sitaci da abinci waɗanda ke ɗauke da carbohydrates mai sauri;
• ana bada shawarar low-kalori;
• cinye abinci tare da ƙarancin glycemic index;
• don kayan zaki da yin burodi, amfani da oat, duka hatsi, hatsin rai ko gari mai ƙamshi da madara mai ƙarancin abinci da madara-madara;
• iyakance yawan amfani da mai.

Ko da abinci masu ciwon sukari mai lafiya da kuma kek ɗin ya kamata ya bayyana a kan tebur ba fiye da sau biyu zuwa uku a mako ba.

Madadin sukari - menene zan iya amfani da shi?

Ban da sukari daga abincin, zaku iya amfani da madadin sukari a cikin yin kayan zaki.

Daga masu zazzage na zahiri ga masu ciwon suga ana yinsa:

1. Stevia - mafi kyawun ganye na ganyeTaimakawa ga samar da insulin na halitta a cikin jiki. Bugu da ƙari, stevia yana haɓaka sabuntar ƙwayoyin lalacewa kuma yana da tasirin ƙwayar cuta.
2. An samu nasarar kara lasisin shiga kayan gasa ko abubuwan sha.
3. Xylitol wani zaki ne na zahiri wanda aka yi da itace da sharar masara. Wannan foda yana inganta fashewar bile, amma yana iya tayar da narkewar abinci.
4. Fructose sau biyu yafi kyau fiye da sukari kuma yana dauke da adadin kuzari.
5. Sorbitol - ana samarwa daga 'ya'yan itaciyar hawthorn ko ash ash. Ba mai dadi kamar sukari ba, amma a cikin adadin kuzari. Zai iya samun laxative sakamako kuma haifar da ƙwannafi.
6. Erythritol shine mafi ƙarancin adadin kuzari.

Abubuwan da ke tattare da kayan zaki suna wakiltar irin wannan tsarin:

1. Kada a sha maganin aspartame. Ya kamata a yi amfani da Aspartame bayan tuntuɓar likita. Wannan abun zaki ba da shawarar don amfani da hauhawar jini da rashin bacci.
2. Kada a cinye Saccharin a cikin cututtukan da kodan da hanta.
3. Ana samo Cyclamate akan siyarwa tare da saccharin. Wannan abun zaki yana da tasirin gaske game da aikin mafitsara.

Kayan girke-girke

Sauƙaƙe girke-girke na kayan abincin abincin zai taimaka wajen sarrafa menu na masu ciwon sukari. Don shirye-shiryen su, zaka iya amfani da sabo ne ko kuma daskararren berries da 'ya'yan itatuwa tare da ƙarancin glycemic index. Shirye-shiryen 'ya'yan itace na gida ba tare da sukari ba ma sun dace.

Kayan kayayyakin madara da cuku na gida yakamata su zama mai mai ƙarancin mai.

Abin sha

Daga berries da fruita fruitan itace da suka dace da abinci mai ciwon sukari, zaku iya shirya jelly mai laushi, ƙyanƙyali da smoothie mai gina jiki, wanda yake cikakke ne don abun ciye-ciye:

1. Berry jelly. Zai ɗauki: laban cherries ko cranberries, 6 tbsp. tablespoons na oatmeal, 4 kofuna na ruwa. Kara da berries a mashed dankali da Mix tare da oatmeal. Tsage ruwa tare da dafa kan zafi kadan na kimanin minti 30, yana motsawa koyaushe. Lokacin da jelly thickens, sanyi da kuma zuba cikin tabarau.
2. Melon Smoothie. Zai ɗauki: yanka biyu na guna, 3 tbsp. l oatmeal, gilashin madara skim ko yogurt na zahiri, wani yanki na yankakken kwayoyi. Ki yanka garin kankana a ciki ki hada shi da hatsi. Beat tare da blender har sai da santsi. Yayyafa da kwayoyi a saman.
3. Punch. Zai ɗauki: gilashin ruwa guda biyu na ruwan 'ya'yan itace abarba daga abarba ko' ya'yan itacen Citrus, gilashin 2 na ruwa ma'adinai, rabin lemun tsami, kankara abinci. Hada ruwa tare da ruwan 'ya'yan itace da kuma zuba a cikin tabarau. Jefa cuban sandunan kankara da kuma ado tare da da'irar lemun tsami.

Da wuri da kuma alaƙar

Don teburin liyafa, zaku iya ciyar da ɗan lokaci kaɗan kuma ku gasa ainihin cake ko kek.

Cake Napoleon. Bukatar: 3 tbsp. l madara foda da masara sitaci, qwai 3, kofuna waɗanda 1.5 na madara, stevia.

Yin kirim: hada madara da bushe madara, rabin stevia da 1 tbsp. l sitaci. Zafafa ruwan cakuda akan zafi kadan, yana motsa su lokaci-lokaci. Ya kamata kirim ya kara girma. Cool.

Don tushe na cake, niƙa qwai tare da sitaci da stevia kuma gasa pancakes a cikin karamin skillet. Don cake mafi girma, yawan samfuran zai buƙaci ƙara. Pancaya daga cikin pancake yana buƙatar a soya shi da karfi kuma ya watse cikin crumbs

Ninka pancakes a saman juna, shafawa tare da kirim. Yayyafa tare da yankakken cake a saman. Kammalallen da yakamata ya kamata ya zama da kyau.

Madara madara. Zai ɗauki: guda 7 na qwai, 3 tbsp. l foda madara, 2 tsp. koko, cokali 2 na madara, zaki, a saman bakin wuka vanilla, agar-agar 2 tsp, soda da citric acid.

A madadin, doke fata 3 na farin cikin kumfa mai ƙarfi, niƙa 3 yolks tare da zaki. A hankali hada dukkan ƙwai biyu, ƙara soda, vanillin da 2 tbsp. l madara foda. Sanya taro a cikin babban tsari, kwata na tsawo daga cikin bangarorin da tanda na minti 10-12 a 180ºС.

Don icing, haɗa koko tare da gwaiduwa ɗaya, rabin gilashin madara, zaki, da madara madara. Yayin motsa jiki, sanya zafi a cakuda da ƙarancin zafi har sai yayi santsi. Karka tafasa!

Don kirim, motsa agar-agar a cikin madara kuma tafasa don 'yan mintina kaɗan. Yayin yin sanyi, doke fata kwai 4 tare da abun zaki da citric acid a cikin kumfa mai ƙarfi. Ci gaba da doke, a hankali zuba a cikin cakuda madara.

Sanya cake din a cikin rubin, shafawa shi da icing, rarraba souffle cream kuma cika shi da sauran icing. Yankin da ya gama yakamata yai sanyi tsawon awa 2.

Keya tare da cuku gida da Berry cika. Kuna buƙatar: da wuri: fakitin gida cuku, 100 g na oatmeal ko hatsi, mai zaki, vanilla, bran.

Don cika: 300 g na gida cuku da berries, kwai, abun zaki.

Dama dukkan kayan masarufi don wainar ta amfani da blender. Rarraba taro a cikin sifa, samar da bangarorin. Tsawan minti 10-15 a 200ºС.

Niƙa ya hadu da kwan da abin zaki da gida cuku, zuba a cikin berries da Mix. Rarraba cikar curd bisa kan kek ɗin kuma a saka a cikin tanda don wani mintina 30. ooloye kek.

Plum kek. Za ku buƙaci: laban plums plless, 250 ml na madara, ƙwai 4, 150 g na cikakken hatsi ko gari mai oat, abun zaki (fructose).

Beat fata tare da abun zaki a cikin kumfa mai karfi, ƙara yolks, madara da gari. Mix da kyau. Cika plums tare da kasan m da kuma zub da kullu a saman. Gasa na mintina 15 a 180 C, sannan rage zafin jiki zuwa 150 kuma gasa don wani minti 20-25. Chira kek ɗin kuma kunna tasa.

Biscuits

Kukis ɗin da aka dafa gasa sosai cikakke ne don kayan ciye ciye shaye ko shayi:

1. Kukis na Buckwheat tare da koko. Kuna buƙatar: 200 g na gari buckwheat, 2/3 kofin applesauce, gilashin yogurt, 2 tbsp. l koko foda, soda, wani yanki mai gishiri da cokali mai na kayan lambu. Hada masara mai masara tare da yogurt, gishiri da soda. Sanya man shanu, koko da gari. Makafi kukis zagaye da gasa na minti 20-30 a 180ºС.
2. Cookies Currant. Kuna buƙatar: 200 g na man shanu da man shafawa mai baƙin ciki, 350 g na bran, 40 g da yankakken almon da hazelnuts, 50 g na masara sitaci da fructose. Niƙa man shanu da abun zaki da wasu berriesan itace, ƙara sauran currants, sitaci da yankakken ƙwaya da bran. A kan kunshin filastik, shimfiɗa taro kuma ku juya tsiran alade. Riƙe cikin wuri mai sanyi na kimanin awa ɗaya. Yanke tsiran alade mai sanyi a cikin kukis 0.5 cm lokacin farin ciki da gasa na minti 20-30 a 200 ° C.

Gidan cuku casserole da curd

Don taro mai yawa za ku buƙaci: 600 g na ƙarancin gida cuku mai sauƙi, rabin gilashin yogurt na zaƙi, mai zaki, nutsan yan ƙwaya kaɗan ko berries.

Zuba yogurt a cikin curd, ƙara da abun zaki kuma doke tare da blender a cikin babban taro. Yayyafa tare da berries.

Don shirya ɗakin cuku na gida, ƙara ƙwai 2 da manyan cokali 6 na oatmeal ko gari a cikin taro. Dama kuma saka a cikin tsari. Gasa a 200ºC na mintuna 30-35.

'Ya'yan itacen kayan zaki

Daga 'ya'yan itace zaku iya yin soufflé, casserole, kayan abincin' ya'yan itace da salatin m:

1. Apple souffle. Ana buƙatar: apple mara amfani (600 g), abun zaki, yankakken walnuts, wani yanki na kirfa. Kwasfa da sara a cikin dankali mashed Hada tare da sauran abubuwan da ake amfani da su kuma Mix. Rarraba a cikin rubba mai laushi mai sauƙi da gasa har sai an dafa shi.
2. Casserole. Da ake bukata: 600 g finely yankakken plums, apples, pears, 4 tbsp. l oatmeal ko gari, mai zaki. Hada 'ya'yan itace tare da zaki da oatmeal. Bari tsaya na minti 20 kuma sanya a cikin wani tsari. Oven 30-35 na minti 200-35.
3. 'Ya'yan itace da salatin Berry. Bukatar: 300 g na pears, ɓangaren litattafan almara na kankana, apples. A dintsi na strawberries, kiwis biyu, cream mai mai mai ko yogurt, ganyen Mint. Yanke 'ya'yan itace da kakar tare da yogurt. Ado da Mint.
4. 'Ya'yan itace abun ci. Buƙatar: 100 g na abarba, lemo, strawberries ko raspberries, cuku mai ƙima-mai. Bayan 'yan skewers. Yankakken 'ya'yan itace yankan gari a kan skewers. Layer na ƙarshe ya kamata cuku.

Girke-girke na bidiyo don cake ba tare da sukari da alkama ba:

Kada ku cuci kayan zaki kuma ku ci dukkan dafaffen abinci lokaci daya. Zai fi kyau raba kayan abincin da ke cikin kwanakin da yawa ko dafa a kananan rabo.