Abinci don Cutar Rana ta 2 > Abincin don ciwon sukari

Abinci mai gina jiki na nau'in ciwon sukari na 2 shine muhimmin sashi na magani. Dangane da shawarwarin kasa da kasa, ya kamata a yi amfani da abinci da motsa jiki don kamuwa da cututtukan type 2 a matsayin magani don matakin farko, sannan kuma an tsara maganin rage sukari lokacin da ingancin waɗannan hanyoyin rashin magunguna ya isa, i.e. idan abinci da aiki na jiki ba zai iya yin matakan jini na al'ada ba.

Baya ga wannan muhimmin burin, abinci mai gina jiki a cikin nau'in ciwon sukari na 2 shima ya kamata ya yi tasiri cikin abubuwan da ke haifar da haɗarin cutar cututtukan zuciya. Kamar yadda za'a yi bayani dalla-dalla a kasa, sahabbai na yawan kamuwa da cutar siga 2 sune cholesterol hawan jini da hawan jini. Wadannan rikice-rikice kansu, kuma musamman a hade tare da ciwon sukari, sau da yawa suna kara haɗarin haɓakar cututtuka na tsarin cututtukan zuciya, musamman cututtukan zuciya da na jijiyoyin jini (CHD). Sakamakon cutarwa na waɗannan abubuwan haɗari zai iya raguwa tare da taimakon wasu matakan abinci, wanda za'a tattauna daga baya.

Kuma a ƙarshe, a cikin duniyar yau, buƙatun abinci sun ƙaru da yawa. Dole ne mu yi ƙoƙari don tabbatar da cewa kowane mutum, ciki har da mai haƙuri da ciwon sukari, yana da abincin da ya dace da ka'idodin tushen abinci mai lafiya. Dole ne a faɗi a gaba cewa shawarwarin marasa lafiya waɗanda ke da nau'in ciwon sukari na 2 wanda aka bayar a cikin wannan littafin sun yi daidai da irin waɗannan ka'idodi. Duk iyalin mai haƙuri na iya cin wannan hanyar, musamman la'akari da haɗarin gado na ciwon sukari, kiba da cututtukan zuciya.

Abin takaici, yakamata a lura cewa yiwuwar wadatattun kayan abincin da ake amfani da su ga masu ciwon sukari na 2 ana yawan amfani dasu sosai! Yana da wuya mai haƙuri ya lura da ƙuntatawa na abinci; likita ba shi da lokaci don tattauna cikakken bayani game da abincin. Don haka ya juya cewa, yin sakaci da wannan ingantaccen wakili na warkewa, kafin lokaci, dole ne ku nemi magani tare da magungunan cututtukan zuciya. Tabbas, idan sukarin jininka ya yi yawa, yana da haɗari ka rage gudu kuma kana buƙatar rage shi da sauri. Wasu lokuta, wannan na iya buƙatar insulin.

Yana da mahimmanci a fahimci cewa amfani da kowane magani ga masu ciwon sukari na 2 har yanzu ba zai iya biyan cikakken tasiri game da mummunan tasirin rashin abinci mai gina jiki ba a cikin sukari na jini.

Kwarewar yin amfani da shirye-shiryen horo kan abinci mai gina jiki ya nuna cewa a kusan kashi ɗaya bisa uku na marasa lafiya da suka riga sun rage ƙwayoyin sukari, ana iya soke magunguna tare da tsarin abincin da ya dace.

Daga cikin marasa lafiya da ke dauke da ciwon sukari na 2, ana iya rarrabe abubuwa da yawa, alal misali, ta kasancewar kasancewar yawan nauyin jiki, hauhawar jini, da sauransu. Shawarwarin abinci game da su zai bambanta kaɗan.

Matsakaicin abincin da ya dace da abinci mai gina jiki a cikin magance cutar da kuma hana rikicewar cututtukan ciwon sukari

Tare da taimakon ingantaccen abinci da aka zaɓa da kuma dacewa da tsarin abinci, mai ciwon sukari tare da cutar ta biyu na iya kiyaye matakin sukari na jini gaba ɗaya a alamar da ba ta wuce 5, 5 mmol / L ba. Lokacin da gubar glucose ta motsa jiki, inganta lafiyar marasa lafiya gaba ɗaya yana inganta. Ana lura da kyakkyawan yanayin yayin ƙaddamar da gwaje-gwaje na haemoglobin da keɓaɓɓe da kuma ƙwayar cholesterol.

Alamar wadannan abubuwan hadewar suna gab da halayen mutum mai lafiya. Abincin abinci don ciwon sukari yana taimakawa rage yiwuwar hyperglycemia. Yawancin marasa lafiya, bin shawarar likita game da abinci mai gina jiki, sun canza zuwa ƙananan allurai na insulin.

Yawancinsu suna fara yin nauyi. Suna daidaita cutar hawan jini da aikin da jijiyoyin jini, kumburi ya tafi. Rashin haɗarin rikitarwa na yau da kullun da ke hade da ciwon sukari yana raguwa.

Abin da abinci ya kamata don nau'in ciwon sukari na 2?

Zaɓin abincin da ake buƙata don nau'in ciwon sukari na 2 ya kamata ya dogara da shawarar likita da zaɓin mai haƙuri. Wannan na iya zama karancin kalori, ƙananan carb da kuma rashin abinci mai narkewa.

Ingancin rayuwar mai haƙuri ya dogara da zaɓin da ya dace. Abincin don masu ciwon sukari dole ne a lura da kullun, har zuwa ƙarshen rayuwa.

Abincin mai haƙuri ya kamata ya dogara da waɗannan ka'idodi:

Ya kamata a ci abincin carbohydrate kafin ƙarfe uku na yamma,
Zai fi kyau ku ci ƙwayaye da yoghurts a matsayin kayan zaki, tunda sarrafa mai yana rage rage yawan glucose,
Abincin yana nufin m, abinci rarrabewa, zai fi dacewa a lokaci guda,
yakamata ku ci karin fiber,
ƙasa da hadaddun carbohydrates da kitsen dabbobi ya kamata ya kasance cikin abincin mai haƙuri,
yakamata a zubar da giya

Ya kamata a rage yawan adadin kuzari na jita-jita, yayin da ake kiyaye darajar makamashi.

Fasalullukan nau'ikan abinci daban-daban don masu ciwon sukari na 2:

low carb. Lowarancin carb yana iya taimakawa rage matakan sukari na jini yadda ya kamata. Yana ba ku damar rasa nauyi da rage insulin ba tare da matsananciyar yunwa ba,
carbohydrate-free. Wannan abincin ya ƙunshi ƙin yarda da yin burodi, kayan abinci na gari, kowane irin Sweets, kayan marmari na sitaci, 'ya'yan itatuwa da berries. Mai haƙuri ba zai iyakance adadin kifin, cuku, kayayyakin nama ba,
furotin. Yawan abincin da ke kunshe da furotin kada ya wuce kashi goma sha biyar cikin dari na abincin mai haƙuri a kowace rana. Abubuwan da aka yarda sun hada da nama, qwai, kifi. Tare da wuce haddi na sunadarai akan jiki mai rauni, musamman kodan, ƙarin ƙarin nauyi ya faɗi.

Yawan teburin abinci na warkewa maza da mata

Tebur mai lamba tara ga masu ciwon sukari yana ɗaukar tsarin abinci mai narkewa, ana ɗaukar abinci sau 5-6 a rana a cikin ƙananan rabo. Wajibi ne a bi tsarin abinci koyaushe.Abubuwan da ke Da iko:

dole ne a rage yawan kitse na dabbobi da carbohydrates,
dukkan Sweets an cire su gaba daya,
Haramun ne tsallake manyan abincin,
Yana da kyau a dafa kawai steamed da gasa, dafa.

Ka'idar yau da kullun na abincin mai haƙuri shine kimanin 2500 kcal. Sha akalla lita 2 na ruwa.

Marasa lafiyar insulin da ke dogaro koyaushe suna buƙatar samun abun ciye-ciye a cikin 'ya'yan itace ko mashaya na musamman, musamman idan akwai dogon hutu tsakanin abinci.

Abin da za ku ci don kiyaye sukarin jinin ku daga tashi: jerin abinci masu ƙoshin lafiya

Ciwon sukari yana tsoron wannan maganin, kamar wuta!

Kawai kawai buƙatar nema ...

Masu ciwon sukari, saboda kar sukari jini ya tashi, yakamata ku bi shawarwarin masu zuwa don yin menu:

ya fi kyau a dafa soups a kan kayan lambu ko kuma a hankali shirya nama mai rauni da kifi broths. Na ƙarshen za'a iya cinyewa ba sau biyu ba a mako,
Kada a zabi kifi mai: perch, kifin, pollock, pike. Mafi fifiko tsakanin kayan nama shine turkey da dafaffen kaza,
duk mai-madara da kayan kiwo yakamata su kasance tare da mafi yawan abubuwan mai,
Zai fi kyau a dafa steamed omelette daga ƙwai kaza, ƙari da furotin. Yolks an haramta
buckwheat, sha'ir lu'ulu'u, oatmeal an zaɓi tsakanin hatsi. Ku ci garin shinkafa sama da sau ɗaya a rana,
tsakanin kayayyakin burodi, zabi mafi kyau na duka hatsi, bran da hatsin rai kayayyakin,
kayan lambu da aka yarda da cucumbers, eggplant, kohlrabi, fari da farin kabeji, ganye. Dankali da beets suna cin abinci ba sau biyu a mako. Tare da tabarbarewa cikin walwala, ana cire su daga abincin mai haƙuri,
Kuna iya cin 'ya'yan itacen Citrus, tsakanin berries - cranberries, currants. Ayaba ba ta cikin menu,
An yarda da bishiyoyi da bushewar busassun,
zaku iya shan romon fure, ruwa a fili da kuma ruwan kwalba ba tare da iskar gas ba, koren shayi, infusions na ganye, 'ya'yan itãcen marmari tare da ƙari da kayan zaki.

Idan ka bi shawarwari don shiri na abinci ga masu ciwon sukari, zaku iya guje wa hauhawar jini a hawan jini, yawan kiba. Ya kamata ku kula da abubuwan da ke cikin kalori na abinci.

Abin da Masu Ciwon Hauka yakamata su Ci: Haramtattun Kayan Abinci

Abubuwan da aka hana wa masu cutar ciwon sukari:

'Ya'yan itace	Ayaba, guna, 'ya'yan itatuwa masu bushe
Kayan lambu	Beets, karas, dankali, kabewa, zucchini
Nama	Alade, naman sa mai ƙiba da raguna
Sweets	An sake fasalin sukari, zuma, jam, cakulan, Sweets, halva
Abincin kayan zaki	Ice cream, curd cuku
Dabbobin	Rice, semolina
Kayayyakin madara	Fat kirim mai tsami, yogurts mai dadi tare da cikawa, taro mai dadi, abinci mai madara
Taliya	Samfura daga gari mai tsabta
Yin Bredi	Kicin, Kukis, waina
Turare	Duk nau'in kayan yaji

Wannan jerin samfuran yana kunshe da babban ma'aunin glycemic, watau, zasu iya yin tasirin girman glucose a cikin jini kuma ya kara dagula yanayin mai haƙuri.

Abin da za a sha: an yarda kuma an haramta sha

Lokacin zabar abubuwan sha, ya kamata kuyi la'akari da abun da ke cikin carbohydrates a cikinsu. Ruwan da aka cakuda an haramta shi sosai, saboda suna ɗauke da sukari mai yawa. Kuna iya shirya smoothies kayan lambu daga tumatir, karas, alayyafo, barkono mai zaki, cucumbers, kabeji, seleri.

Decoction na shayi Ivan yana da dukiya mai rage sukari

Ya kamata a zaɓi abubuwan da suka dace dangane da abubuwan dandano. Kudin artichoke ya sami damar rage matakan sukari. Daga cikin abin sha na 'ya'yan itace, yana da kyawawa don bayar da zaɓi ga ruwan' ya'yan itace apple, dilging su da ruwa.

Abincin shayi na willow, chamomile yana da dukiya wanda ke rage matakin glucose a cikin jini. Za'a iya amfani da gidan cutuka don masu ciwon sukari. Daga madara an sha ruwan kefir kuma ana nuna madara mai gasa.

Duk nau'ikan giya, cola, lemonades an haramta wa masu ciwon sukari.

Wadanne irin abinci ake ba da shawarar wa marasa lafiya tsofaffi?

Darajan adadin kuzari na yau da kullun ga mazan sun ɗan yi kaɗan ga matasa:

maza daga shekara 60 zuwa 75 na buƙatar 2300 kcal / day,
mata daga shekara 60-75 - 2100 kcal / day,
marasa lafiya daga shekara 75 - 2000 kcal / day,
marasa lafiya daga shekaru 75 da haihuwa - 1900 kcal / rana.

Tare da ɗan ƙaramin nauyin jiki, tsarin yau da kullun shine 1900 kcal / day. Abubuwan da ke kwance a gado suna buƙatar ba fiye da 1800 kcal / rana ba.

Duk nau'ikan leda na kayan abinci gaba daya an cire su daga abinci mai tsofaffi. Kuna iya amfani da maye gurbin sukari bayan tuntuɓar likita. Olive da man shanu an yarda da su ba su wuce gram talatin ba.

Mayonnaise, kyafaffen nama an cire. Kuna iya cin gurasar baƙar fata. An zaɓi nama da kifi iri-mai, kuma dafa shi don ma'aurata. Idan babu hakora, suna ƙasa a cikin farin jini.

Dole ne samfuran madara su kasance cikin abincin tsofaffi

Bai kamata a bai wa babban dattijo dattijo ba. Ana iya cin kwai sau ɗaya a mako. An ba da damar cin nama da kifi sau biyu a mako. Zaku iya dafa kayan lambu da madara miya.

'Ya'yan itace mai daɗi ana bayarwa ga tsofaffi bayan tattaunawa da likita. Madadin gishiri, ana iya ba da kayan yaji tare da kayan ƙanshi mai laushi. Boiled kayan lambu. Tabbatar hada da gida cuku da kayayyakin kiwo a menu.

Ya kamata a cire barasa gaba ɗaya daga abincin tsofaffi.

Samfuran menu na mako

Tushen samfurin yana ƙunsar buƙatun mai ciwon sukari a cikin adadin kuzari da ƙananan bitamin da ake buƙata:

Ranakun mako	Karin kumallo	Abin ci	Abincin rana	Manyan shayi	Abincin dare	2 abincin dare
1	Oatmeal, kopin shayi, wani yanki na gurasar launin ruwan kasa	Green apple, koren shayi	Pea miya, vinaigrette, yanki na burodin burodi, abin sha na lingonberry a madadin sukari	Salatin karas	Buckwheat porridge tare da namomin kaza, burodi 2, ruwa mai ma'adinai ba tare da gas ba	Kefir
2	Salatin kayan lambu, kifi mai steamed, abin sha na ganye	'Ya'yan itacen da aka bushe	Kayan lambu borscht, salatin, koren shayi	Curc cheesecakes, shayi don zaɓar	Meatballs tururi, tafasasshen lu'ulu'u da aka dafa	Ryazhenka
3	Mashed karas tare da apple, yanki na burodin burodi tare da cuku, shayi	Inabi	Kabeji miyan, dafaffen nono, compote, gurasa	Cuku gida, koren shayi	Kayan lambu, stew kifi, giya na sha	Kefir
4	Kayan shinkafa, dafaffen beets, apple compote	Kiwi	Miyan kayan lambu, kafa na kaza, burodin abinci, shayi na kore	Koren shayi na kore	Kayan lambu kabeji Rolls, m-Boiled kwai, kore shayi	Madara Skim
5	Farar shinkafa, burodi, shayi	Morse	Miyan kifi, salatin kayan lambu, yanki na burodi, shayi na ganye	Salatin 'ya'yan itace	Fulawa ta sha'ir, squash caviar, lemun tsami sha, yanki na burodi	Ruwa mai ruwa
6	Kayan kwalliya	Apricots da aka bushe	Kayan lambu miyan, burodi, 'ya'yan itacen bushe	'Ya'yan itace zaba	Meatballs, stewed kayan lambu, ganye shayi, burodi	Ryazhenka
7	Buckwheat porridge, yanki na cuku da burodi, koren shayi	Apple	Bean miya, pilaf tare da kaza, compote	Curd cuku	Stewed eggplant, Boiled naman maroƙi, ruwan 'ya'yan itace cranberry	Kefir

Liquids a lokaci ya kamata a bugu aƙalla gilashi, kuma ku ci gurasa bai wuce gram hamsin ba.

Abincin girke-girke na marasa lafiya da ke fama da nauyin kiba na kiba da kiba

Zai ba da shawara ga cikakke mutane su dafa abinci duka don ma'aurata ko gasa. Abincin girke-girke:

tours masu zafi tare da namomin kaza da tumatir. Bauki baguettes alkama biyu, sabo ne namomin kaza 150 g, tumatir 2, shugaban tafarnuwa, albasa, tablespoon na man zaitun, letas. An yanka gurasa cikin yanka, an shafa shi da tafarnuwa. Tumatir sara a da'irori. Cuku grated. Namomin kaza da albasarta an yanyanka sosai da soyayyen, baguettes suna soyayyen wuri guda. A kan burodin ya baza wani yanki na tumatir, a saman ganye mai letas, namomin kaza da cuku mai soyayyen. Ana saka Toast a cikin tanda na minti 10 kafin a yi launin ruwan sama. Yayyafa shi da ganye a saman
kabewa miya tare da kaza da Mint. Aauki laban kabewa, bawo, a yanka a cikin guda, stew tare da albasa. Chleten fillet, 150 grams, Boiled. Ciki da sinadaran acikin blender. An kara daskararren masara a cikin su. A cikin kwano ɗin da aka gama saka yanki na cuku dorblu da sprig na Mint. Ana amfani da baguette tare da miya.

Babban hanyar dafa nama shine dafa abinci, yin burodi. Yana da kyau mafi kyau ga stew kayan lambu. Kafin dafa abinci, an yanka kayan a cikin cubes. Kuna iya dafawa a cikin mai dafaffen jinkiri.

Nasihu don gudanar da ranakun azumi don mutane masu kiba

Don haka abincin ba nauyi ba ne, ya kamata a zaɓi kayayyakin don ranar azumi su ɗanɗano. A irin waɗannan ranakun, mutum bai kamata ya zama mai himma tare da aiki na zahiri da tunanin mutum ba.

Idan kun shirya saukarwa a karshen mako, mafarki ko tafiya zai taimaka muku kar ku raba hankalinku da abinci. Idan ya yi mummunan lalacewa, za ku iya shan gilashin yogurt, amma ba mai kitse ba.

Lokacin saukar da kan kefir, kuna buƙatar shan ruwa mai yawa. A gaban Hauwa'u na rage cin abinci, kar a wuce gona da iri.

Yana da mahimmanci la'akari da yanayin kiwon lafiya, don daidaitawa ta hanyar tunani da tunani.

Ra'ayoyi game da tasirin maganin abinci

Duk masu ciwon sukari sun yarda cewa rage cin abinci shine mafi kyawun maganin a yaki da cutar cuta ta 2.

Idan kun bi abinci mai ƙarancin carb na kwanaki da yawa, matakin sukari na jini ya ragu sosai, a cikin wasu kuma ya koma al'ada.

Ana samun sakamako mai ɗorewa daga waɗanda ke bin daidaitaccen abinci mai gina jiki koyaushe. Wasu sun yi ƙoƙarin rasa nauyi a cikin abincin furotin, yayin da suke al'ada sukari jini.

Lokacin zabar samfuran, yawancin marasa lafiya suna jagoranta ta hanyar glycemic index. Wannan yana guje wa tsalle-tsalle a cikin abu a cikin plasma.

Kusan kowa ya yi imani cewa yunwar ba ta da amfani, domin a lokacin ne mutum yakan rushe da sauri. Wani lokaci yana da haɗari a sauƙaƙe, musamman ga marasa lafiyar insulin-dogara.

Abinci mai gina jiki don Nau'in Marasa Laifi na 2

A cikin irin wannan marassa lafiya, wanda yawancin su masu cutar sukari masu yawan cutar siga ta 2, suke da nauyi, yawancinsu suna hana insulin nasu yin aiki yadda yakamata, sakamakon yawan jinin suga.Rage nauyi don haƙuri tare da wuce haddi shine yanayin da ake buƙata don magani mai hankali! Yawancin lokaci rasa nauyi ta hanyar kilogiram 4-5 kawai yana inganta sukari na jini, don haka mai haƙuri, ban da bin abincin, bazai buƙatar sauran magani na dogon lokaci.

Idan matakin sukarin jini ya kasance har yanzu yana da yawa kuma magungunan rage sukari suna da muhimmanci, asarar nauyi zai sa ya yiwu a bayar da ƙarancin allurai. Wannan koyaushe yana da kyawawa, saboda, da farko, yana rage ƙarancin illolin da ba a ke so ba, kuma na biyu, yana barin ajiyar don ƙara yawan kashi, idan ya cancanta. Yaya za a cimma asarar nauyi da kuma ci gaba da kiyaye sakamakon? Don rasa nauyi, kuna buƙatar cin ƙasa kaɗan. Da alama dai, wa bai fahimci wannan ba?

Koyaya, a zahiri, mutane da yawa suna tsara matsalar wa kansu daban: me za ku ci don rasa nauyi? Dole ne in faɗi cewa babu takamaiman samfurori, kazalika da tsire-tsire masu magani don asarar nauyi. A halin yanzu babu magunguna waɗanda kawai, ba tare da abinci ba, waɗanda zasu iya samar da ingantaccen nauyi mai nauyi kuma mai cikakken kariya daga asarar nauyi. Hanya guda daya wacce aka dogara shine kawai iyakance yawan amfani da kuzari a jikin mutum (an nuna shi a cikin adadin kuzari), wato, biye da tsarin karancin kalori.

Rashin ƙarfin makamashi yana haifar da gaskiyar cewa tanadin makamashi, "an kiyaye shi" a cikin adipose nama, wanda shine ainihin kilo kilogram na nauyi, za a kashe akan buƙatu daban-daban na jiki kuma nauyin zai ragu. Yana taimaka wajen kashe ƙarin kuzari don faɗaɗa aikin jiki, duk da haka, a cikin marasa lafiya da yawa wannan na iya taka rawa sosai.

Masu ɗaukar makamashi a cikin abincinmu sune abubuwanda muke samarwa guda uku: sunadarai, fats da carbohydrates. Abubuwan da ke da adadin kuzari sune masu-yawanci: suna dauke da makamashi sau biyu (9 kcal a 1 g) idan aka kwatanta da sunadarai da carbohydrates (4 kcal 1 a kowace g). Misalai na abinci mai wadatar sunadarai, kitse ko carbohydrates an gabatar dasu a cikin Hoto na 6.

Mun kammala: hanya mafi inganci don rage yawan adadin kuzari shine rage fat mai.

Hoto 6. Kalori abun ciki na kayan abinci

Ba shi da aminci, amma har da amfani ga mutanen zamani, kamar yadda abincinmu yake, rashin alheri, an mamaye shi da mai. Nazarin tsarin abinci mai gina jiki na adadin mutane yana nuna cewa muna cinye aƙalla 40% na adadin kuzari a cikin fats, yayin da bisa ƙa'idodin tsarin abinci mai kyau, yakamata su kasance ba su wuce 30% ba.

Don iyakance kitsen mai a cikin abincin, dole ne ka fara koyon sanin su. Yawancin lokaci babu wata shakka "kitse" a bayyane: mai, man alade. Amma akwai kuma wadanda ake kira "ɓoye". Suna ɓoye cikin wasu nau'ikan nama, sausages, kwayoyi, kayan kiwo (da ke ƙasa akwai jerin abinci mai wadataccen mai), muna kawo su cikin jita-jita iri-iri lokacin dafa tare da mayonnaise, kirim mai tsami, kayan miya.

Anan ga wasu ka'idodi na gaba ɗaya waɗanda zasu iya taimaka maka rage yawan kitse a cikin abincinka:

Yi nazarin bayani game da kunshin samfurin. Kuna iya zaɓar abinci masu ƙarancin kitse (alal misali, yogurt, cuku gida, cuku).
Cire mai a bayyane daga nama kafin dafa abinci. Tabbatar cewa cire fata daga tsuntsu, tana da matukar kitse a kitse.
Ka guji soya abinci a mai, wannan yana ƙaruwa da adadin kuzarin su. Yi amfani da hanyoyin dafa abinci kamar yin burodi, kaɗa a cikin ruwan 'ya'yan ka. Yi amfani da kayan dafaffen kayan abinci na musamman, gasa, da sauransu.
Yi ƙoƙarin cin kayan lambu da nau'in. Dingara kirim mai tsami, mayonnaise, suturar mai zuwa salads yana ƙara yawan adadin kuzari.
Lokacin da kake son cin abinci, guje wa mai-kalori mai kauri, abinci mai cike da kitsuwa kamar kwakwalwan kwamfuta, lemo. Yana da kyau a sami abun ciye-ciye tare da 'ya'yan itatuwa ko kayan marmari.

Abinda yakamata ayi da fatu, muka fitar da kwatancen. Kuma menene ya kamata ya kasance yanayin mai haƙuri ga abinci mai arziki a cikin furotin ko carbohydrates? Dukansu na fari da na biyu sun zama dole, abubuwanda muke amfani da abubuwan gina jiki na mu. Yawancin lokaci, babu wani shakku game da sunadarai a cikin marasa lafiya da ciwon sukari, amma suna sane da carbohydrates, yayin da suke ƙara yawan sukarin jini. Zamu magance wannan matsalar nan bada jimawa ba, anan zamu taba kawai abubuwan da ke cikin kalori da sunadarai. Idan aka kwatanta da mai, za a iya ɗaukar nauyin caloric na sunadarai da carbohydrates matsakaici, duk da haka, don cimma sakamako mai kyau a cikin asarar nauyi, har yanzu suna buƙatar taƙaitawa kaɗan.

A sauki mulki: Ya kamata a cinye furotin da abinci na carbohydrate rabi kamar yadda aka saba, i.e. rabin abin da kuka saba. A ƙarshe, akwai samfurori da yawa waɗanda ba ku buƙatar iyakance lokacin rage nauyi. Akasin haka, yana tare da waɗannan samfuran ne zaka iya rama ƙayyadaddun abubuwan da aka ambata a sama, sake rage adadin abinci. Wannan rukunin samfuran ana wakiltar su gaba ɗaya ta kayan lambu, waɗanda ba su da kyau a cikin abinci mai gina jiki, amma mai arziki a cikin ruwa (ba ya dauke da adadin kuzari!), Kayan fiber ɗin da ba a narkewa ba.

Duk da rashin wadatar sha, ƙwayoyin tsirrai suna kawo fa'idodi da yawa ga jiki: haɓaka aiki na hanji, taimaka wa shan bitamin, suna da amfani mai kyau a kan mai mai, da dai sauransu. Sabili da haka, ka'idodin tsarin abinci mai lafiya suna ba da izinin haɗawa da m adadin ƙwayar shuka (a cikin kayan lambu) a cikin abincin kowane mutum.

Dangane da abubuwan da muka gabata, za a iya bambanta rukuni uku na samfuran cewa, don rage nauyi, dole ne a cinye ta hanyoyi daban-daban. Mun ba su a cikin tsari na gaba.

Rukunin farko sun haɗa samfurori da ƙarancin adadin kuzari: kayan lambu ban da dankali, masara, hatsi na peas da wake (suna da wadatar sitaci kuma za a sanya su ga wani rukunin), kazalika da abin sha mai kalori.

Misalan samfurin: letas, kabeji, cucumbers, tumatir, barkono, barkono, zucchini, eggplant, radishes, radish, ganye, beets, karas, dankalin bean, Peas kore, namomin kaza, alayyafo, zobo.

Giya: shayi, kofi ba tare da sukari da kirim ba, ruwan ma'adinai, soda a madadin sukari (misali, Pepsi-Cola Light).

Rukuni na biyu ya hada da abincin tsakiyar kalori: furotin, sitaci, kayayyakin kiwo, 'ya'yan itatuwa.

Ka'idar amfani: tionuntatawa mai matsakaici shine cin rabin abin da ya gabata, abin da kuka saba.

Misalan samfurin: nau'in nama mai kitse, kifi, madara da kayan kiwo na mai mai wanda yakamata (ko mara kitse, mai-mai), cheeses kasa da 30%, gida cuku kasa da 4% mai, qwai, dankali, masara, gyada da wake, hatsi, taliya, burodi da inedible kayayyakin abinci, 'ya'yan itãcen marmari (banda inabi da busassun' ya'yan itatuwa).

Rukuni na uku ya hada da abinci mai kalori: mai arziki a cikin kitse, barasa (iri ɗaya a cikin adadin kuzari zuwa mai), kazalika da sukari da kayan kwalliya. Latterarshen, ba wai kawai saboda suna ƙara yawan sukarin jini ba, amma kuma saboda mafi girman adadin kuzari mai yawa (saboda ba su ƙunshi ruwa da abubuwa masu ɗorewa waɗanda zasu “narkewa” ƙunshi kalori).

Ka'idar amfani: iyakance gwargwadon iko.

Misalan samfurin: kowane mai, man alade, kirim mai tsami, mayonnaise, cream, nama mai kitse, naman da aka sha, sausages, kifi mai ƙamshi, cuku mai ɗaci mai cuku, fata mai kiwon kaji, naman gwangwani, kifi da mai kayan lambu, sukari, abin sha mai zaki, zuma, jam, jam, Sweets, da wuri, cookies, cakulan, ice cream, kwayoyi, tsaba, abubuwan sha.

Shin yin adadin kuzari ya zama dole?

Abubuwan da aka tanada na abinci mai kalori sune aka bayyana dalla-dalla a sama. Kamar yadda kake gani, yarda da irin wannan abincin baya haifar da ƙididdigar adadin kuzari. Wasu lokuta marasa lafiya suna karɓar shawarwari daga likita kamar: ku ci 1500 kcal! Koyaya, yaya ake yin wannan a aikace, a rayuwar yau da kullun?

Butter ne kyawawa don iyakance zuwa ƙarami kuma maye gurbin shi da kayan lambu mai amfani. Man kayan lambu a cikin matsakaici mai mahimmanci yana da mahimmanci a cikin abincin ɗan adam, amma amfani da shi mara iyaka yana haifar da samun nauyi, adadin kuzari na man kayan lambu ya wuce adadin kuzari na man shanu!

Idan mutum ya ci abinci mai cakuda, ya sayi abinci da abinci waɗanda aka riga aka shirya don cinyewa, a ɗan cin abinci a waje na gida, irin wannan ƙididdigar ba ta yiwuwa. Cikakken adadin kuzari yana ɗaukar cin abinci kawai, kawai tare da daidaitaccen sashi na yin lissafi da yin lissafi ta amfani da teburin kalori na musamman. Wannan mai yiwuwa ne kawai a cikin yanayin wuraren ɗakin dafa abinci na musamman, misali, a ɗakin asibiti.

Shin zai yiwu a kula da rage yawan kalori ba tare da kirga adadin kuzari ba? Wannan maiyuwa ne idan an kwaikwayi ka ta hanyar ka'idodin samfur ɗin da aka bayyana a sama. Haka kuma, kwararru sun dade da sanin cewa yana da mahimmanci ba yawan adadin kuzari da mai haƙuri yake buƙatar cinyewa ba (yana da wuya a tantance shi don kowane mara lafiya), amma wanda haƙuri ya rage cin abincin nasa da gaske!

Mai nuna alamun daidaituwar tsarin karancin kalori zai zama cin nasarar sakamakon: nauyi asara! Idan nauyi bai ragu ba, wannan yana nuna cewa mai haƙuri bai sami damar rage adadin kuzarin abincinsa ba.

Ta yaya bayanan kalori zasu iya zama da amfani ga mara lafiya? Yana da kyau a kasance da jagororin kalori idan akwai tambayoyi, haka nan kuma a kula da bayanan kan kunshin kayayyakin da aka gama don zabin da ya dace lokacin sayen su.

Sakamakon carbohydrates akan sukari na jini

Akwai ƙwayoyin carbohydrates waɗanda aka kwashe cikin sauƙi (ana kiran su don haka - a sauƙaƙa narkewa), saboda sun haɗa da ƙananan ƙwayoyin halitta kuma suna shiga cikin hanzari mai narkewa. Suna nan da nan kuma suna ƙaruwa sosai sukari jini. Ya zo ne daga irin wannan carbohydrates cewa sukari, zuma ya ƙunshi, da yawa ana samun su a cikin ruwan 'ya'yan itace, giya (yana da arziki a cikin sukari na malt).

Wani nau'in carbohydrate (wanda ake kira mai wuya-digo ko tauraron abinci) yana da ƙananan sakamako mai haɓaka sukari. Wakilan irin waɗannan samfuran: burodi, hatsi, taliya, dankali, masara. Tsarin sitaci yana da girma, kuma don ya lalata shi, dole ne jikin yayi aiki tukuru. Sabili da haka, sukari (glucose) wanda aka kirkira sakamakon rushewar sitaci yana kasancewa a hankali a hankali, zuwa mafi ƙarancin haɓaka matakin sukarin jini.

Assarfafa sitaci yana sauƙaƙe (kuma ta haka ne yana ba da gudummawa ga haɓaka matakin sukari a cikin jini) aiki na dafuwa: duk nika, guguwar zafi na tsawon lokaci. Wannan yana nufin cewa za a iya hana ƙaruwa mai yawa a cikin sukari a yayin amfani da kayan abinci ta hanyar amfani da wasu hanyoyin sarrafawa da dafa abinci.

Misali, yafi dacewa a dafa dankali ba kamar dankali ba, sai a tafasa su duka a kwasfa. Zai fi kyau kada a dafa jigon jinkiri sosai Zai fi kyau a dafa su da ƙwari, kuma daga hatsi mai yawa (buckwheat, shinkafa).

Yana hana haɓakar sukari na jini ta hanyar wadatar da abinci tare da ƙwayoyin shuka. Sabili da haka, yana da kyau a sayi hatsi ko burodi, kuma ba daga gari mai kyau ba. 'Ya'yan itãcen marmari mãsu cinye a cikin irin, ba a cikin irin ruwan' ya'yan itace.

Sai na kirgaro carbohydrates?

Marasa lafiya tare da nau'in ciwon sukari na 2 wanda ke karɓar magunguna masu rage sukari ko kawai bin abincin ba ya buƙatar yin lissafin adadin carbohydrates a cikin abinci.

Yawancin marasa lafiya sun ji abin da ake kira "raka'a gurasa," ko "raka'a sauyawa na carbohydrate." Akwai irin wannan ƙididdigar don marasa lafiya da suke karɓar insulin. Yana ba su damar daidaita adadin carbohydrates da aka cinye tare da allurai na gajeran aiki insulin waɗanda waɗannan marasa lafiya ke shiga kafin cin abinci.

Madadin suga. Kayayyakin masu ciwon sukari

Masu zaki zasu iya ba da abinci mai daɗin ɗanɗano ba tare da ƙara yawan jini ba. Amma a wannan yanayin muna magana ne kawai game da maye gurbin maye gurbin sukari marasa abinci - saccharin da aspartame. Sunayen da muka ambata suna na duniya ne, suna nuni ne da ainihin abin da yake cikin su.

Kasuwanci (kasuwanci) sunayen masu zaki iri ɗaya na iya zama daban, alal misali, Surel ya yadu kuma ya dace sosai ga masu fama da cutar sankara da masu kiba, aspartame, Sucrazit saccharin ne. A kan marufi dole ne a nuna sunan duniya na miyagun ƙwayoyi.

Tare da kayan zaki masu rashin abinci mai gina jiki, ana kiran su analogues na sukari: xylitol, sorbitol da fructose. Kodayake suna ba da ƙananan karuwa a cikin sukari na jini, suna da wadatar adadin kuzari, wannan shine dalilin da ya sa ba za a iya ba su shawarar marasa lafiya da nauyinsu ya wuce kima ba. Categoryangare ɗaya na marasa lafiya yakamata suyi amfani da abinci na "masu ciwon sukari", kamar cakulan, kukis, waffles, jam. An dafa su akan xylitol ko fructose, sauran abubuwan da suke dasu na iya samun babban adadin kuzari. Na ƙarshen, ƙari, na iya haɓaka matakan sukari na jini, alal misali, gari a cikin waffles da kukis, taro mai 'ya'yan itace a cikin jam da marmalade, da dai sauransu.

Abincin rage cin abinci

Tsarin tsageran yana nufin abinci da yawa yayin rana (sau 5-6, amma har yanzu ba sau da yawa fiye da bayan sa'o'i 2.5-3) a cikin ƙananan rabo. Wannan yana da amfani ga dalilai da yawa. Da fari dai, idan kun bi tsarin karancin kalori, kuna iya jin yunwa. Abinci mai sauri zai taimaka rage shi. Abu na biyu, da aka ba shi cewa ɗan ƙaramin abinci da carbohydrates suna da ƙasa, wannan zai sauƙaƙa aikin aikin koda.

Idan akwai yiwuwar irin wannan ga mai haƙuri da ciwon sukari na 2, yana da kyau ku tsara tsarin rage abincin.

An riga an faɗi cewa ƙwaƙwalwar mai haƙuri da ke fama da ciwon sukari na 2, kodayake yana aiki tuƙuru, yana samar da insulin mai yawa, har yanzu ba shi da babban ƙarfin ajiya. A cikin yanayin irin wannan tashin hankali, ba a da so a saita ɗimbin ayyuka a cikin wadataccen amfani da carbohydrates. Za ta iya fuskantar ƙananan rabo na abinci na carbohydrate a sauƙaƙe kuma babban hauhawar matakan sukari na jini ba zai faru ba.

Yawancin marasa lafiya, a cikin martanin shawarar likita don lura da tsarin rage cin abinci, suna cewa a cikin yanayin rayuwarsu wannan ba zai yiwu ba. Ba na son in ci abinci da safe, ba ni da lokaci a wajen aiki a lokacin, kuma a sakamakon haka, babban nauyin kayan abinci ya faɗi da yamma. Yana da matukar wahala ka iyakance kanka da maraice tare da irin wannan tsarin yau da kullun, saboda yunwar, ba shakka, yana da ƙarfi sosai, sannan kuma akwai babban buri don shakatawa bayan ranar aiki, wanda abinci kuma yana taimakawa. A lokaci guda, aikin jiki da rana yawanci ƙanƙane kuma babu wata hanyar da za a ciyar da adadin kuzari.

Wannan halin yakamata ayi kokarin canza shi. Da farko dai, gabatar da wasu karin abinci a lokacin zai taimaka, wani lokacin ma kafin barin aiki, ta yadda babu wani yunquri da zai haifar da wuce gona da iri idan ya dawo gida. Bugu da ƙari, shirya ƙarin abinci yana da sauƙi. Dole ne ku fahimci cewa apple, orange shima abincin cike yake, kuma banda haka, idan aka ci 'ya'yan itace daban da sauran abinci, ba za'a sami hauhawar girma a sukari ba. Haka kuma, a cikin rana, matakin motsa jiki a kusan kowane mutum shine matsakaici. Kuma aikin tsoka yana taimakawa rage yawan sukarin jini.

Hakanan yana da amfani a sami wadataccen abinci mai ɗimbin kalori da abubuwan sha, a gida, domin su kasance a haɗu idan ana jin yunwar.

Ka'idodin abinci mai gina jiki a Weight Weight

Tabbas, marasa lafiya da ke fama da ciwon sukari na 2 ba tare da wuce kima ba su buƙatar taƙaita yawan caloric. Tushen abincinsu yakamata ya zama sakamakon rage tasirin abinci na carbohydrates akan sukari na jini.

Fewan ka’idoji kaɗan waɗanda zasu taimaka ku hana sukarin jininka ya tashi bayan cin abinci:

1. Abincin yakamata ya ƙunshi babban adadin fiber (fiber shuka) galibi a cikin kayan lambu.
Na biyu.Yana da kyau a rage dafa abinci na carbohydrates zuwa ƙarami (kar a niƙa ko a tafasa abincin abinci).
3. Yakamata yakamata a cire kusan dukkan kayan maye.
4. Yana da kyau a lura da ka'idodin abinci mai narkewa, watau rarraba carbohydrates a cikin allurai 5-6 a kowace rana a cikin kananan rabo.

Abinci mai gina jiki don hauhawar jini da kuma yawan cholesterol

Abincin abinci na marasa lafiya da ke da nau'in ciwon sukari na 2 na sukari mai ƙarfi tare da hauhawar jini ko alamun ƙarancin ƙwayar mai, mai da ake kira dyslipidemia (alal misali, ƙwayar cholesterol), tana da fasali mai mahimmanci.

Idan mai haƙuri yana da nauyin da ya wuce kima, to ragewarsa zai yi tasiri cikin alamun sukari na jini, da matakin hawan jini, da kuma babban cholesterol. Koyaya, wannan kaɗai bazai isa ba. Akwai ƙarin shawarar abinci don dyslipidemia. Sun sauko ne musamman don iyakance yawan cin abinci mai wadataccen mai mai kitse da cholesterol.

Ana samun waɗannan abubuwa a cikin kitse na dabbobi, ƙwai, naman alade, naman sa, rago, samfuran kiwo mai kiba. Amfani da waɗannan samfuran ya kamata ya zama mai iyakancewa, kuma a cikin sa, yakamata a ƙara yawan adadin kifaye, hatsi da kayan lambu a cikin abincin. Yana da amfani a yi amfani da man kayan lambu maimakon ƙoda na dabba, amma adadin sa har yanzu ya zama matsakaici (adadin kuzari na man kayan lambu ya ɗan fi man shanu ƙarfi, amma ba za ku iya ƙara nauyi ba!).

Mai zuwa jerin kayan samfuri ne a cikin rukunoni uku waɗanda ke da tasiri daban-daban akan haɓakar mai.

1. Dole ne a watsar da waɗannan samfuran (suna ɗauke da mai mai da yawan kitse).

man shanu, alade, naman alade da naman salo, kirim mai tsami, margarine mai kauri, kwakwa da mai dabino,
madara, kayan kiwo (gami da yogurt) na al'ada da mai mai yawa, cuku gida fiye da 4% da cheeses fiye da 30% mai,
naman alade, offal (hanta, kodan, zuciya, kwakwalwar mutum), sausages, sausages, sausages, naman alade, nama kyafaffen, kaji na fata,
da wuri, kek, irin kek, cakulan, ice cream,
pizza, karnuka masu zafi, kwakwalwan kwamfuta, da sauransu.
Caviar ja da baki,
kwai yolks (ba fiye da 3 yolks kowace mako ba a yarda).

2. Wadannan abinci za'a iya cinye su a cikin matsakaici (sunada karancin kitse da cholesterol):

m margarine, mayonnaise da sauran biredi waɗanda aka yiwa alama "low cholesterol",
madara da kayayyakin kiwo na 1-2% mai, mai-gida mai ƙoshin mai, mai gaza ƙasa da 30% mai,
leanan naman alade, naman maroƙi, ɗan rago, kaji, marar fata,
jatan lande, jifa.

3. Waɗannan samfurori za'a iya cinye su da yardar kaina (kar a containauka ko kusan basu da mai mai da yawa a cikin cholesterol):

kayan lambu, ganye, 'ya'yan itatuwa, namomin kaza,
kifi
man kayan lambu (zaitun, sunflower, masara, soya),
kwayoyi
burodi (zai fi dacewa a gan shi),
hatsi, lemo, taliya,
zaituni
samfuran soya da samfurori da aka gama ƙarewa (da cewa an shirya su ba tare da ƙara kitsen dabbobi ba!).

Hakanan akwai ƙarin shawarwarin abinci mai gina jiki ga marasa lafiya da hauhawar jini. A wannan yanayin, muhimmin mahimmanci shine ƙuntatawa a cikin abincin gishirin. A karkashin yanayi na al'ada (lokacin da babu wani ɗumi mai ƙarfi), mutum yana buƙatar kusan 1 g na gishiri kowace rana. Amma mun saba da dandano abinci mai gishiri kuma da tsari ya wuce wannan adadin, yana cin har 10 g a rana, ko ma fiye da haka.

Rage yawan gishirin yana sauƙaƙe maganin hawan jini, ba tare da la'akari da ko mai haƙuri ya karɓi magani ba. Don cimma sakamako mai tasirin gaske, yalwar gishiri yakamata a iyakance zuwa 5 g kowace rana (kuma idan mai haƙuri yana da kumburi - har zuwa 3 g). Gyada biyar na gishirin shayi shine teaspoon ba tare da kai ba.

Idan ka bi shawarar da aka bayar daidai, kana bukatar ka dafa abinci ba tare da kara gishiri ba, sannan kuma ka sanya kashin ka daga gwargwadon "ma'aunin yau da kullun". Abincin da aka salma da farko yana da kamar bashi da daɗi, yawanci bayan wasu 'yan makwanni kaɗan ana amfani da shi kuma tsohuwar abincin ta fara zama mai gishiri. Don yin ado da ɗanɗano, musamman ma a lokacin jaraba, zaku iya amfani da sabo da busassun ganye, kayan ƙanshi, waɗanda ba a ƙara gishiri, manna tumatir, horseradish, ruwan lemun tsami.

Dole ne a ɗauka a cikin zuciya cewa akwai wasu nau'ikan abinci waɗanda suke da arziki sosai a cikin gishiri, kuma idan an haɗa su cikin tsarin abincin, babu ƙuntatar gishiri da zai faru a duk sauran ayyukan. Irin waɗannan samfuran sun haɗa da sausages, nama mai ɗanɗana, gyada da marinade, kayan miya da aka shirya, ketchup, kwakwalwan kwamfuta, ƙwayoyin salted, ƙwayoyin bouillon, miya a cikin jaka, kayan yaji tare da gishiri. Lura cewa yawancin samfuran da aka jera a saman ba su da shawarar yin kiba da dyslipidemia!

Zai iya zama mara lahani a cikin duk yanayin da muke sama kawai cikin, adadi mai iyaka! Saboda yawan adadin kuzari mai yawa (7 kcal a 1 g), barasa na iya ba da gudummawa ga ribar nauyi, a ƙari, kai tsaye yana shafar ayyukan haɓakar mai da hauhawar jini.

Zamu iya cewa duk abin da aka tattauna a sama sune ka'idodi na lafiyayyen abinci. Irin wannan abinci mai gina jiki zai zama da amfani ba kawai ga marasa lafiya da masu ciwon sukari mellitus tare da abubuwan haɗari masu haɗari don cututtukan zuciya ba, har ma ga danginsu.

A ƙarshe, ya kamata a lura cewa daga cikin abubuwan haɗari don cututtukan zuciya, shan sigari shine ɗayan wuraren farko. Wajibi ne a rabu da wannan cutarwa! Wannan ya shafi ko da lafiyayyen mutum ne, kuma koda akwai masu ciwon suga, kiba, hauhawar jini, dyslipidemia, cutarwa mai yuwuwar sigari na da matukar muhimmanci.

I.I. Dedov, E.V. Surkova, A.Yu. Majors