Abincin girke-girke mara dadi na ƙoshin lafiya ga masu ciwon sukari

Mutanen da ke da ciwon sukari dole su daina yawancin abubuwan jin daɗin da aka saba. Bukatar bin tsayayyen abinci ba ya ƙyale ku ku ji daɗin yin burodi mai dadi.

Amma bin wasu ƙuntatawa, masu ciwon sukari na iya farantawa kansu rai tare da narkar da abubuwan jin daɗi ba tare da sukari ba.

Ka'idojin asali na yin burodi

A cikin shirya jita-jita na gari don marasa lafiya da ciwon sukari akwai wasu ƙuntatawa:

1. Karka taɓa amfani da garin alkama don yin burodi. Lowan ƙaramar-alkama ne kaɗai za'a iya ƙarawa a kullu.
2. Yi taka tsantsan lura da ƙididdigar glycemic da adadin adadin kuzari a cikin abinci na gari, musamman ga marasa lafiya da masu ciwon sukari na 2.
3. Dafa kullu ba tare da ƙara ƙwai ba. Wannan baya amfani da cikawar.
4. Daga fats, margarine tare da mai mai mai yawa ko man kayan lambu za'a iya amfani dashi.
5. Yin burodi ba shi da sukari. Zaku iya zaki da tasa tare da kayan zaki.
6. Don cikar, zaɓi samfura daga lissafin da aka yarda wa masu ciwon sukari.
7. Cook a cikin karamin adadin.

Wani irin gari zan iya amfani da shi?

Game da ciwon sukari nau'in 1 da 2, an haramta amfani da kayan alkama. Ya ƙunshi carbohydrates mai yawa.

Gari a cikin arsenal na samfurori don masu ciwon sukari ya kamata ya kasance tare da glycemic index of ba fiye da 50 raka'a.

Kayayyaki tare da alamomi sama da 70 ya kamata a cire su gaba ɗaya, saboda suna ba da gudummawa ga haɓakar sukari na jini. Lokaci-lokaci, za'a iya amfani da hatsi na hatsi gaba daya.

Nau'in gari daban-daban na iya keɓantar da kayan lemo, da canza dandano - daga amaranth zai ba wa kwanon abincin ɗanɗano, kuma kwakwa za ta sanya kayan gargajiya musamman maɗaukaki.

Tare da ciwon sukari, zaku iya dafa daga waɗannan nau'ikan:

• duka hatsi - GI (glycemic index) raka'a 60;
• buckwheat - raka'a 45 .;
• Kwakwa - raka'a 40 ;;
• oat - raka'a 40 .;
• flaxseed - raka'a 30 ;;
• daga amaranth - raka'a 50;
• daga rukunin - raka'a 40;
• daga waken soya - raka'a 45.

Abubuwan da aka Haramta:

• alkama - raka'a 80;
• shinkafa - raka'a 75 .;
• masara - raka'a 75;
• daga sha'ir - raka'a 65.

Mafi kyawun zaɓi don marasa lafiya da ciwon sukari shine hatsin rai. Wannan shi ne ɗayan mafi ƙarancin adadin kuzari (290 kcal.). Bugu da kari, hatsin yana da wadataccen abinci a cikin bitamin A da B, fiber da abubuwan abubuwan ganowa (alli, potassium, jan karfe)

Oatmeal yafi yawan adadin kuzari, amma yana da amfani ga masu ciwon sukari saboda karfin tsabtace jikin cholesterol da rage yawan sukarin jini. Abubuwan da ke da amfani na abubuwan ƙoshin oatmeal sun haɗa da ingantaccen tasirinsa akan narkewar narkewar abinci da abubuwan da ke cikin bitamin B, selenium da magnesium.

Daga buckwheat, abun da ke cikin kalori ya zo daidai da oatmeal, amma ya zarce shi a cikin abubuwan da ake amfani da su. Don haka a cikin buckwheat mai yawa folic da nicotinic acid, baƙin ƙarfe, manganese da zinc. Ya ƙunshi jan ƙarfe da bitamin B da yawa.

Garin Amaranth ya ninka na madara sau biyu kuma yana wadatar da jiki da abinci mai gina jiki na yau da kullun. Contentarancin kalori mai ƙima da ikon rage yawan sukari na jini ya sa ya zama samfurin abin so a cikin ƙararrun marasa lafiya da masu ciwon sukari na kowane nau'in.

An ba da Abincin Abincin

Ana karɓar gabaɗaya cewa duk abincin mai ciwon sukari dole ne a cire shi. Wannan ba haka bane. Tabbas, an hana marasa lafiya yin amfani da sukari, amma zaku iya maye gurbinsu da mai zaki.

Maye gurbin halitta na sukari na shuka sun haɗa da lasisi da stevia. Tare da stevia, ana samun hatsi mai daɗi da abin sha, zaku iya ƙarawa zuwa yin burodi. An gane shi a matsayin mafi kyawun abun zaki ga mutanen da ke fama da ciwon sukari. Ana kuma amfani da lasisi don ƙara zaki a cikin kayan zaki. Irin waɗannan maye suna da amfani ga mutane masu lafiya.

Ko da musanya masu maye gurbin sukari na musamman ga masu ciwon suga an kirkira:

1. Fructose - mai zaki mai ruwa mai narkewa na zaki. Kusan sau biyu yana da daɗi kamar sukari.
2. Xylitol - Tushen shine masara da kwakwalwan itace. Wannan farin foda babbar madadin sukari ne, amma yana iya haifar da baƙin ciki. Kashi kowace rana 15 g.
3. Sorbitol - bayyananne foda da aka yi daga 'ya'yan itaciyar itacen ash. Kadan mai dadi fiye da sukari, amma yayi yawa a cikin adadin kuzari kuma kashi a rana kada ya wuce 40 g. Wataƙila yana da laxative sakamako.

Yin amfani da kayan zaki masu wucin gadi an hana su.

Wadannan sun hada da:

1. Aspartame - yafi dadi fiye da sukari kuma yana dauke da adadin kuzari, amma zaka iya amfani dashi kawai bayan kayi shawara da likitanka. Kada a shigar da Aspartame a cikin abinci don cutar hawan jini, hargitsi barci, ko fama da cutar Parkinson.
2. Saccharin - Macijin wucin gadi, wanda yake asarar kaddarorin sa lokacin zafi. An haramta don matsaloli tare da hanta da ƙodan. Sau da yawa ana sayar da gauraye da sauran masu zaki.
3. Cyclamate - Fiye da sau 20 mafi kyau fiye da sukari. Siyar cikin cakuda da saccharin. Shan maganin cyclamate na iya cutar da mafitsara.

Saboda haka, zai fi kyau bayar da fifiko ga masu sanyin zahiri, kamar su stevia da fructose.

Girke-girke mai dadi

Bayan an yanke shawara akan nau'in gari da kayan zaki, zaku iya fara dafa abinci mai dadi da kayan marmari. Akwai girke-girke mai kalori mai yawa wanda bazai dauki lokaci mai yawa ba kuma ya keɓance menu na al'ada game da masu ciwon sukari.

Kwallan Kare

Tare da rage cin abinci, babu buƙatar ƙin abinci mai daɗi da taushi:

1. M kofin giya. Kuna buƙatar: kwai, sashi na huɗu na fakiti na margarine, 5 tablespoons na hatsin rai gari, stevia, an shafe shi da lemun tsami zest, kuna iya samun dan raisins kaɗan. A cikin taro mai kama, haɗa kitse, kwai, stevia da zest. A hankali ƙara raisins da gari. Mix sake da kuma rarraba kullu a cikin molds greased da kayan lambu mai. Sanya na rabin sa'a a cikin tanda preheated zuwa 200 ° C.
2. Koko Muffins. Da ake bukata: game da gilashin madara skim, 100 g na yogurt na halitta, kamar wata ƙwai, mai zaki, 4 tablespoons na hatsin rai gari, 2 tablespoons. tablespoons na koko foda, cokali 0.5 na soda. Niƙa ƙwai tare da yogurt, zuba madara mai warmed kuma ku zuba a cikin abun zaki. Dama cikin soda da sauran sinadaran. Rarraba ta hanyar mold da gasa na mintuna 35-45 (duba hoto).

Keya

Lokacin shirya don dafa kek, ya kamata ka yi tunani a hankali game da zaɓuɓɓuka don cikawa.

Don yin burodi mai lafiya, yana da kyau a yi amfani da:

• apples mara miski;
• 'Ya'yan itacen citrus;
• berries, plums da kiwi;
• cuku gida mai kitse;
• qwai da gashin fuka-fukin albasa;
• soyayyen namomin kaza;
• Kayan alade
• soya cuku.

Ayaba, sabo da busassun inabi, baƙaƙen zaki ba su dace da cika ba.

Yanzu zaku iya yin muffin:

1. Kek tare da ruwan 'ya'yan itace shudi.Kuna buƙatar: 180 g na hatsin hatsin rai, fakitin cuku mai ƙarancin mai, kadan fiye da rabin fakitin margarine, gishiri kaɗan, kwayoyi. Shaƙewa: 500 g na ruwan hoda na blueberry, 50 g na kwayoyi masu rauni, game da gilashin yogurt na halitta, kwai, abun zaki, kirfa. Haɗa kayan bushewa tare da cuku gida, ƙara margarine mai taushi. Dama kuma a sanyaya a minti na 40. Rub da kwan tare da yogurt, tsunkule na kirfa, zaki da ƙwayaye. Mirgine kullu a cikin da'ira, ninka a cikin rabin kuma mirgine a cikin wani cake mai girma fiye da girman nau'in. A hankali yada wainar a hankali, sannan berries sai a zuba cakuda qwai da yogurt. Gasa na mintina 25. Yayyafa da kwayoyi a saman.
2. Ieulla tare da orange. Zai ɗauka: babban orange, kwai, ɗimbin alkama mai yalwar zaki, zaki, gorin, ƙyallen lemun tsami. Tafasa orange don kimanin minti 20. Bayan sanyaya, ba tare da duwatsun ba sai a juye dankalin turawa. Niƙa ya hadu da kwan da almon da zest. Sanya puree orange ki gauraya. Rarraba a cikin mold da gasa a 180 C na rabin sa'a.
3. Keya tare da cikawar apple.Za ku buƙaci: hatsin hatsin gari 400 g, mai zaki, 3 tbsp. tablespoons na kayan lambu mai, kwai. Shaƙewa: apples, kwai, rabin fakitin man shanu, mai zaki, 100 ml na madara, ɗinbin almon, Art. cokali na sitaci, kirfa, lemun tsami. Niƙa ya hadu da kwan tare da man kayan lambu, zaki da kuma jujjuya da gari. Riƙe kullu don 1.5 a cikin wuri mai sanyi. To, mirgine fitar da saka a cikin tsari. Gasa na minti 20. Niƙa man shanu da abun zaki da kwai. Sanya kwayoyi da sitaci, ƙara ruwan 'ya'yan itace. Dama kuma ƙara madara. Dama a sake sosai kuma a saka a ƙasan cake. Shirya yanka apple a saman, yayyafa da kirfa da gasa don wani minti 30.

'Ya'yan itacen yi

Rolls za a iya shirya tare da 'ya'yan itace, curd cika ko appetizers tare da kaza ƙirji.

Kuna buƙatar: kefir 250-mai-kitse, gari mai gg 500, margarine rabin fakitin, soda, gishiri kaɗan.

1 zaɓi na cikawa: mashed m apples and plums, ƙara zaki, mai tsunkule na kirfa.

2 ciko zaɓi: finely sara da dafaffen kaza nono kuma haɗe tare da kwayoyi da aka yanke da ƙwayayen girki. Aara kamar wata tablespoons na yoshart na gargajiya.

Niƙa margarine tare da kefir, a zuba cikin kayan bushe kuma a cuɗa kullu. Kwantar da shi kuma mirgine shi a cikin rufi. Don cikawar kaza, ya kamata ya zama ya fi kauri. Smudge da aka zaɓa cike gwargwadon gwajin kuma yi mirgine. Tsafe minti 40-50. Zai zama kyakkyawa mai ban sha'awa (duba hoto)

Biscuits

Ba lallai ba ne a ƙi cookies.

Tabbas, ga masu ciwon sukari, akwai girke-girke da yawa masu kyau da lafiya:

1. Kwakwalwar Oatmeal.Kuna buƙatar: gari mai hatsin rai 180 g, oatmeal flakes 400 g, soda, kwai, kayan zaki, rabin fakiti na margarine, kamar wata tbsp. tablespoons na madara, crushed kwayoyi. Niƙa ƙwaya tare da mai, ƙara zaki, soda da sauran kayan abinci. A shafa wani lokacin farin ciki. Rarraba cikin guda kuma ba su kamannin kuki mai zagaye. Gasa na minti 20-30 a 180 C.
2. Rye cookies.Za ku buƙaci: 500 g hatsin rai, mai zaki, qwai biyu, cokali biyu na cokali mai ƙamshi mai tsami, 50 g man shanu ko margarine, soda, wani yanki mai gishiri, kayan yaji. Niƙa qwai da mai, ƙwai da zaki. Dama cikin gishiri tare da kirim mai tsami da kayan yaji. Zuba cikin gari da garin alkama a lokacin farin ciki. Bada shi ya huta na rabin sa'a kuma mirgine shi a cikin rufi. Yanke kukis ɗin da aka sifanta, shafaffiyar kwan a sama da gasa har dafa shi. Wannan gwajin zai samar da kyakkyawan yadudduka cake.

Tiramisu

Koda sanannen kayan zaki kamar tiramisu na iya bayyana akan tebur.

Za ku buƙaci: busasshen kayan zaki, kayan zaki, Philadelphia cream cream (kuna iya ɗaukar Mascarpone), cuku mai ƙanƙan mai mai, 10% cream, vanillin.

Cuku mai tsami hade da cuku gida da kirim, ƙara abun zaki da vanilla. Jiƙa mahaukata a cikin baƙar fata baƙar fata da ba su da shimfiɗa a kan tasa. Yada cuku cuku akan. Bayan nan kuma wani yanki na kukis. Yawan yadudduka kamar yadda ake so. Kayan zaki a shirye don kwantar.

Karas Pudding "Ginger"

Kuna buƙatar: kwai, 500 g na karas, Art. tablespoon na kayan lambu mai, 70 g mai-free gida cuku, kamar wata spoons na kirim mai tsami, 4 tbsp. tablespoons na madara, zaki, ginger, kayan yaji.

Jiƙa finely shabby karas cikin ruwa da matsi sosai. Stew tare da man shanu da madara na mintina 15. Rarrabe furotin daga gwaiduwa kuma ya doke tare da mai zaki. Niƙa cuku gida tare da gwaiduwa. Haɗa komai tare da karas. Rarraba taro akan greased da yafa masa siffofin. Tsawon minti 30-40.

Buckwheat da hatsin rai gari pancakes da pancakes

Daga ingantaccen buckwheat ko hatsin rai sosai zaka iya gasa bakin ciki na roba mai kauri:

1. Rye pancakes tare da berries. Kuna buƙatar: 100 g na gida cuku, 200 g na gari, kwai, man kayan lambu kamar cokali biyu, gishiri da soda, stevia, blueberries ko baƙi currants. An zubar da Stevia tare da ruwan zãfi, kuma ku riƙe tsawon minti 30. Niƙa ya hadu da kwan tare da cuku gida, kuma ƙara ruwa daga stevia. Flourara gari, soda da gishiri. Dama kuma ƙara mai. Aƙarshe, ƙara berries. Mix da kyau kuma gasa ba tare da shafawa kwanon rufi.
2. Buckwheat pancakes.Da ake bukata: 180 g na buckwheat gari, 100 ml na ruwa, soda an soke shi da vinegar, 2 tbsp. tablespoons na kayan lambu mai. Shirya kullu daga sinadaran kuma bar shi ya huta na mintina 30 a cikin wurin dumi. Gasa ba tare da yin kwanon ruɓa ba. Ku bauta wa ta hanyar sha tare da zuma.

Girke-girke na bidiyo mai cutar Charlotte:

Jagorar masu ciwon sukari

Ya kamata mu ji daɗin yin burodi tare da bin wasu ka'idodi:

1. Karku dafa babban adadin kayan gasa a lokaci guda. Zai fi kyau a gasa wani kek kamar ba da takardar burodi ba.
2. Kuna iya wadatar da kayan kwalliya da kukis fiye da sau biyu a mako, kuma ku ci su a kowace rana.
3. Zai fi kyau ka iyakance kanka da yanki ɗaya na kek, kuma bi da sauran ga membobin dangi.
4. Auna yadda taro yake a cikin jini kafin a ci abinci sannan bayan rabin awa.

Ka'idodin abinci mai gina jiki don Cutar Rana ta 2 a cikin Labarin Bidiyo na Dr. Malysheva:

Duk wani nau'in ciwon sukari ba shine dalilin ƙi abinci na asali ba. Koyaushe zaban girke-girken yin burodi wanda ba shi da lahani kuma zai yi kama da mai kyau ko da a kan tebur na abinci.

Amma, duk da aminci da zaɓi mai yawa, kar a kwashe ku da samfuran gari. Yawan shaye-shayen abubuwan shaye shaye na iya shafar lafiyar ku.