Lentils don ciwon sukari

Marasa lafiya tare da nau'in ciwon sukari na 2 dole ne su bi tsarin abinci tsawon rayuwarsu. Ya dogara ne a kan ƙuntatawa ko cikakken cirewa daga abincin kayan leƙen abinci, wasu hatsi da 'ya'yan itatuwa. Koyaya, akwai samfurin da za'a iya ci tare da nau'in ciwon sukari na 2. Wannan shine mafi yawan lentil.

Lentils da ciwon sukari lalle yakamata a haɗa su a cikin abincin sati, samfurin gaba ɗaya baya ɗaga matakin glucose a cikin jini. A kan shelf na kowane babban kanti zaku iya samun hatsi na lentil na ja, kore da lemo. Akwai ɗaya daga cikin waɗannan nau'ikan da ke da nau'in ciwon sukari na 2 ba tare da ƙuntatawa ba.

Bambancin nau'ikan lentil ana bayyana shi kawai a cikin dandano daban-daban. Likitoci suna ba da shawarar cin samfurin ga mutanen da ke da lafiya kuma koyaushe suna ba da amsa ga tambayar: shin zai yiwu a ci shi da nau'in ciwon sukari na 2?

Yawan abinci mai gina jiki

Lentils, wannan samfurin ne na musamman na musamman wanda ya ƙunshi adadin bitamin, amino acid da sauran abubuwa masu amfani. Ga abun da ya hada dashi:

• Sauƙaƙe carbohydrates da sunadarai masu narkewa.
• Iodine.
• Rukunin bitamin B.
• Vitamin C
• Potassium, baƙin ƙarfe, phosphorus.
• Fiber
• Abubuwan acid.
• Duban abubuwa iri-iri.

Lentils suna da ikon daidaita matakan glucose na jini mai yawa, sanya jijiyoyi, da warkar da raunuka. Hakanan ana amfani da lentils azaman magani don ƙodan.

Lentils da nau'in 1 da 2 na ciwon sukari

Kula! Tabbas masu ciwon sukari yakamata ku ci lentil. Samfurin ba wai kawai yana kara yawan glucose a cikin jini ba, amma, akasin haka, yana rage shi. Game da wannan, lentil kaya ne na musamman.

Menene amfanin lentils da nau'in ciwon sukari na 2:

1. Carbohydrates da furotin kayan lambu da ke cikin hatsi suna ba wa jiki babban cajin makamashi.
2. Of musamman darajar shine lentil tare da nau'in ciwon sukari na 2. Samfurin na zahiri yana daidaita matakan glucose na jini. Ana ba da shawarar cinye lentil aƙalla sau 2 a mako duk da cewa ga lafiyar mutane gaba ɗaya, masu ciwon sukari ya kamata su haɗa shi sau da yawa a cikin abincinsu.
3. Fiber, baƙin ƙarfe da phosphorus suna sauƙaƙa narkewar abinci a cikin ciki.
4. Gano abubuwan da amino acid ke inganta metabolism.
5. Hankalin kwandon Lentil yana cike da kyau kuma yana maye gurbin kayayyakin da aka haramta a cikin nau'in ciwon sukari na 2 (nama, wasu hatsi, kayayyakin gari).
6. Ga mai ciwon sukari, wannan dama ce ta musamman ga ɗabi'ar rage yawan sukarin jini.

Akwai contraindications na lentil, amma ba su da mahimmanci:

1. Uric acid diathesis.
2. M cututtuka hadin gwiwa.

Yadda zaka zabi kuma ka dafa

Zai fi kyau saya hatsi kore, ana dafa su cikin sauri kuma kusan ba sa rasa halaye masu amfani yayin aiwatar da shiri.

An bada shawara don jiƙa hatsi kafin dafa abinci na tsawon awanni 3, wannan yana shafar lokacin dafa abinci. An shirya jita-jita masu yawa, masu daɗin rai da lafiya daga lentils, gami da hatsi, miyan, dankali mai mashed.

Samfurin yayi kyau tare da sabo kayan lambu, kaji, naman sa, zomo, ganye da shinkafa Duk da haka, an yarda da waɗannan samfuran don ciwon sukari, ciki har da shinkafa don ciwon sukari.

Gidan Gidan Gas

Akwai tabbataccen gaskiyar gaskiyar asalin kalmar "lentils." Harshensa sunyi kama da ƙananan tabarau na gani mai kusan kewayawa tare da kusan kaifi gefuna. Saboda siffar su, sun karɓi sunan Latin. Kalmar ta canza a kan lokaci, kamar yadda ta zo cikin Rashanci ta hanyar kasashen Asiya, inda al'adu suka girma. Itatuwan tsire-tsire na jure wa fari fari sauƙin fiye da sanyi.

Wakilan dangin legume (wake, leas, lentil) suna da wadata a:

• kayan lambu na kayan lambu
• B bitamin,
• salts ma'adinai da abubuwa alama,
• kwayoyin acid.

Abubuwan da aka gano (potassium, alli, phosphorus, magnesium, silicon) waɗanda ke cikin lentils suna ba da ƙwayoyin sel da ƙarfi. Abubuwan da suke da ban sha'awa a cikin kayan sunadaran a hankali kuma zasu tsaftace hanjin su daga gubobi.

Don dafa abinci, ya fi kyau ka ɗauki lentil na aji ɗaya. Daban-daban na samfurin suna da lokutan dafa abinci daban-daban. Yana iya zama cewa wasu hatsi ba su kasance shirye don amfani ba, za su yi laima, yayin da wasu za a narke su a wannan lokacin. An ba da damar yin jita-jita daga lentil su ci marasa lafiya marasa ƙarfi. Kayan fasaha na shirye-shiryen su mai sauki ne.

Abincin Lentil

Miyan miya muhimmin bangare ne na tsarin abinci. Suna cikin abincin abincin rana. Babban fasalin kowane miya shine sabo ne. Dangane da hanyar shirya, sun bambanta (mashed, man fetur, zafi, sanyi). Kayan ganye suna haifar da tushen miya, saboda wannan, ana amfani da nama, kayan lambu, namomin kaza, kifi.

Rassolnik tare da lentils

Sanya hatsi a cikin kayan kwalliyar nama da aka shirya sannan a kawo tafasa. Cook don 5-7 minti, ƙara yankakken dankali. Sanya garin coarsely grated karas, parsnips da yankakken albasa a cikin man shanu.

'Bawo kwasfa da tsaba, a yanka a cikin cubes. Zai fi kyau pre-Mix su a cikin karamin adadin broth, ƙara ruwan tumatir. Hada kuma dafa har sai an dafa shi. Yi amfani da kayan yaji (allspice, bay bay). Kafin yin hidima, sanya yankakken ganye.

• Lentils - 40 g, 124 kcal,
• dankali - 200 g, 166 kcal,
• karas - 70 g, 23 kcal,
• albasa - 80 g, 34 kcal,
• kashi - 50 g, 23 kcal,
• gyada - 100 g, 19 kcal,
• ruwan tumatir - 100 g, 18 kcal,
• man shanu - 40 g, 299 kcal.

Kashi ɗaya daga 6 shine 0.9 XE ko 103 kcal. Lentils, dankali da ruwan tumatir suna wakiltar arsenal na carbohydrate na tasa. A nau'in ciwon sukari na 2, za a iya rage kitse da mai.

Abubuwan girke-girke na karatun na biyu sune na duniya; ana hidimar kumallo da abincin dare.

Chicken tare da ado

Chicken fillet a yanka a cikin guda. Lyauka da sauƙi a cikin man kayan lambu. Cakuda a cikin tukunya yumbu, ƙara ruwa kadan kuma saka a cikin tanda don simmer. Sanya lentil kuma kurkura da kyau. Zuba ruwan zãfi kuma dafa don mintuna 12-15.

Dafa nau'ikan duhu duhu na mintina 5, sannan sai magudana ruwan hoda. Sanya wani ruwa, gishiri kuma ci gaba da zafi kadan har dafa shi. Don haka kar a buɗe kwanon gefen na lokaci ɗaya, yana da mahimmanci ku bar hatsin ya soya.

• Lentils - 250 g, 775 kcal,
• filletin kaza - 500 g, 825 kcal,
• man kayan lambu - 34 g, 306 kcal.

Sanya kwandon a kwano, kwanon da aka gama girkin a saman. Yayyafa tare da yankakken yankakken Dill da faski. An tsara kwano don abinci 6, ɗayan shine 1.9 XE ko 317 kcal.

Kalaidoscope na kayan lentil

Lentils don nau'in ciwon sukari na 2 sune babban madadin hatsi mai kalori da taliya. 100 g na samfurin sun ƙunshi 310 kcal. Yayinda:

• lu'u-lu'u sha'ir - 324 kcal,
• buckwheat - 329 kcal,
• gero - 334 kcal,
• oat - 345 kcal,
• taliya - 336 kcal.

Lentils, wanda aka haɓaka tare da fats da fiber, bazai ba da gudummawa ga saurin tsalle cikin glycemia a cikin ciwon sukari ba.

Kaleidoscope na lentil abinci.

1. Lentils tare da namomin kaza da albasarta. Don 1 bawa - 8 g na busassun porcini mai bushe, 30 g albasa, 10 g na kayan lambu. Jiƙa namomin kaza, sai a tafasa su a cikin ruwan gishiri. Ku dafa lentil daban. A hankali na tafasa namomin kaza da albasarta. Soya su a cikin kayan lambu da kuma ƙara wa gefen abinci. Wannan kwano yana da ƙimar dacewa da curry.
2. Lentils tare da eggplant. Don bawan 1 - 50 g na tumatir, 60 g na eggplant, 10 g na kayan lambu, basil da tafarnuwa. Tafasa da eggplant kuma yanke su a kananan cubes. Kwasfa da tumatir. Soya faranti na bakin ciki a cikin man kayan lambu mai mai dafi. Sanya tafarnuwa da garin kwai a ciki. Soya komai tare, motsa lokaci-lokaci. Sanya kayan cakuda da aka shirya zuwa lentils. Yayyafa Basil mai yankakken kore a saman.
3. Lentils tare da kwai da albasarta kore. Don bautar 1 - ½ qwai, 20 g man shanu, 30 g albasarta kore. Hard-Boiled qwai, bawo, kuma sara sara. Choppedara yankakken albasa, zuba tare da man shanu mai narkewa.
4. Lentils tare da farin kabeji. Ka dafa hatsi a kan kayan lambu (karas, albasa, tushen faski, fasnip). Na dabam dafa farin kabeji a cikin gishiri gishiri. Soya shi a man shanu. Ado ado a kan lebur tasa. Yada yanke kabeji akan kai kuma yayi ado da kayan lambu da aka dafa.

Abin takaici ne idan lentil da ciwon sukari baƙi ne na musamman akan teburin haƙuri. Wataƙila wannan shi ne saboda gaskiyar cewa shirye-shiryen suna da matakai da yawa. Kamar sauran hatsi, yana buƙatar a soaked, a dafa shi, a kwashe shi. Hatta ruwan da aka shirya shi zai rinjayi yadda ƙwayar leguminous zata narke. A gare ta, babu ɗayan guda ɗaya inda ruwan yake fitowa. Tushen na iya zama marmaro, rijiya, matso da ruwa.

Yawan abinci mai gina jiki

Lentils ba su tara gubobi, nitrates, koda kuwa girma akan ƙasa da aka gurɓata. Abubuwan da ke tattare da sunadarai masu mahimmanci sun tabbatar da ƙimar ta. 100 g ya ƙunshi: 23 g na furotin, 46 g na carbohydrates, 1.5 g na mai. Yana wadatar da jiki tare da mahimmancin kashi B, A, bitamin PP, ma'adanai da yawa: manganese, zinc, cobalt, titanium, sulfur, selenium. Lentils suna da wadataccen ƙarfe, magnesium, molybdenum, aidin, chromium.

Babban adadin fiber na tsire-tsire wanda ke ɗauke da cellulose, pectin, polysaccharides, gum, yana rage yawan adadin glucose a cikin marasa lafiya tare da ciwon sukari, matakin mummunan cholesterol. Insoluble Lentil Fiber:

1. Kulla da cire gubobi.
2. Yana hana maƙarƙashiya
3. Taimakawa tare da diverticulosis, ciwo na hanji.

Lentils tare da nau'in ciwon sukari na 2 suna da amfani musamman a cikin nau'in ƙwayar cuta. A cikin tsiro na lentil, abun da ke cikin biotin da bitamin B yana ƙaruwa sau da yawa. Yawan ascorbic acid yana ƙaruwa daga 2.86 zuwa 64, 2 mg / 100 g. Seedlingsayoyin sun ƙunshi methionine da cysteine, waɗanda ke shiga cikin haɗin amino acid. Wasu cokali biyu na harbe don karin kumallo ko salatin don abincin rana zasu taimaka:

1. Immarfafa rigakafi.
2. Karyawance
3. Normalization na metabolism.
4. Rage nauyi.

Lentil baƙar fata mai laushi suna da amfani ga cututtukan type 2, ciwon sukari- da ƙarancin bitamin, raunin ƙwayar cuta na biliary. Ana cin furanni dabam dabam ko kuma gauraye da barkono kararrawa, zucchini, cucumbers, ganye, kwayoyi.

Lokacin shan lentil, rigakafi yana ƙaruwa kuma yana daidaita al'ada

Warkar da kaddarorin

Shin zan iya cin lentil idan mutum ya kamu da cutar sankara? Samfuri tare da ƙananan glycemic index (35 raka'a) da makamashi (110 kcal / 100 g) yana rama matakan hawan sukari, don haka an bada shawarar cin shi sau biyu a mako. Abubuwan gina jiki na kayan lambu suna cikin jiki mai sauƙin tunawa kuma suyi tsawon lokaci.

Lentils suna da kyau ga masu ciwon sukari saboda abun cikin Omega-3. Acid yana canza abubuwan da ke tattare da lipids na plasma, yana rage triglycerides, wanda galibi ana ɗaukaka shi a cikin marasa lafiya. Wannan yana haifar da shakatawa na ganuwar tasoshin jini, inganta aikin kwakwalwa. Tare da taimakonsa, ana warkar da raunuka cikin sauri, matakin hormonal a cikin mata yana daidaita. Daga omega-6 gamma-linoleic acid an kirkiro shi, ba tare da wannan haɗin na prostaglandin ba zai yiwu ba, wanda ke kare kan oncology, cututtukan zuciya, da rashin lafiyar jiki.

Maganin maganin gyaran maye na hormone yana dacewa da mutane 45+. Lentil isofloons wanda ke haɓaka matakan ƙwayar estrogen yana tsawan matasa ilimin halittu a cikin bayan haihuwa da kuma kariya daga cutar kansa.

Kamar kowane legumes, akwai wasu iyakoki. Lentils yana dauke da phytates waɗanda ke cutar da yawan abubuwan gina jiki. Tun da furotin yana rushewa na dogon lokaci, a cikin cututtukan cututtukan hanji na fata yana da kyau a rage rabo kuma amfani dashi a cikin nau'ikan dankali mai mashed. Tare da amfani da tsawan lokaci, furotin na iya lalata membrane mucous membrane na koda na koda Oxalate mahadi yana ƙara haɗarin haɗarin dutse a cikin fitsarin urinary.

Ta yaya lentil ke buƙatar cin masu ciwon sukari don kada ya cutar da lafiyarsu da kuma sake farfado da ƙananan abubuwan kere kere? Isa 200 g kowace rana. Sakamakon sakamako shine samar da iskar gas. Zai bada shawara ga mutanen da ke fama da dysbiosis na hanji don rage yawan ci a cikin kankaninsu.

Lentil ya ƙunshi babban taro na folic acid

Domin dafa abinci

Don zaɓar lentil don darussan farko da na biyu, kuna buƙatar sanin halaye na ɗabbai na al'adun.

1. Ja iri iri ba tare da harsashi ana dafa shi na minti 10. Idan an tsabtace hatsi cikin ruwa na rabin sa'a, za a shirya su a cikin mintuna 5, don haka sun fi dacewa da masara mashed. A cikin tsari marasa galihu ana amfani dasu azaman tushen salatin.
2. Lokacin dafa abinci, nau'in Faransanci baya rasa tsari; yana da kyau ga miya. An dage ka'ida tare da nama da dafa shi ba tare da kayan yaji ba.
3. Lentil launin ruwan kasa da koren ganye suna dandana kamar goro, suna ba da ɗanɗano nama da kaji.
4. Blackaramin baƙi (beluga) yana da kyau azaman abinci mai zaman kanta.

Cold abun ciye ciye

Salatin daga gilashin ƙwayar hatsi da aka haɗe tare da ceri 10 casa cikin yanka yana ƙaruwa da ci. Arearamin feta (100 g) da zoben albasa an ƙara haɗe zuwa kayan. Miya tare da man zaitun, ganye, ruwan lemun tsami yana haɓaka dandano kuma yana ba da ƙanshi.

Yawancin sun fi son salatin lentil na Faransanci na Catalan. Haɗe (250 g) an haɗe shi da dafaffen shrimps (500 g), wanda aka yi amfani da shi tare da albasa tafarnuwa, an yi wa ado da zobban albasa a cikin mai, a ɗanɗana da baƙar fata idan ana so.

• Multicooker Chowder don masu ciwon sukari

Sinadaran for 3 kofuna na ruwa:

1. Lentils - 300 g.
2. Albasa - 200 g, 2 cloves na tafarnuwa.
3. Tumatir 300 g, karas - 100 g.
4. Foda na kirfa, black barkono - 1/3 tsp.
5. Farin kabeji, alayyafo - 100 g kowace.
6. Cumin, coriander, turmeric dandana.

An sanya abubuwan da aka gyara a cikin kwano, saita shirin na minti 20-30. Idan tasa da aka gama koren kore ko lentil lentil ba su da wata ma'amala, an kawata shi da yalwar ganye, tumatir mai bushe-bushe. Bayan cokali na farko, ra'ayin kwanon zai canza. Masana ilimin dabbobi da masana abinci masu gina jiki sunyi imanin cewa dangane da warkarwa da kayan abinci mai gina jiki, al'ada ta wuce samfuran talla da yawa.

Jiko na ciyawa

Don shirya kana buƙatar ɗaukar:

• Ruwan zãfi - 200ml.
• Shredded lentil ganye - 1 tbsp. cokali biyu.

Zuba ruwan zãfi akan ciyawar kuma ajiye na awa 1 don nace. Lokacin da lokaci ya ƙare, jiko dole ne a tace. Kuna buƙatar sha jiko na 1 tbsp. cokali sau 3 a rana kafin abinci.

Lentil porridge tare da kayan lambu

• Duk wani lentil - 1 kofin.
• Karas - yanki 1.
• Albasa - 1 yanki.
• Ruwa - 1 lita.
• Gishiri da kayan ƙanshi dandana.

Hatsi ya kamata a fara soaked. Lentils ya kamata ya dafa kan zafi kadan. Bayan ruwa tare da hatsi tafasa, ana ƙara karas da karas a ciki kuma a dafa shi don wani mintina 20.

Sannan a saka albasa da kayan kamshi a cikin kwanon. Sauran mintina 10 akan wuta kuma shinkafa ta shirya, lokacin da aka yi aiki a kan tebur, yayyafa shi da ganye da yankakken tafarnuwa.

Tabbas, auna da ma'ana na yau da kullun dole ne a mutunta su a cikin komai. Leaya daga cikin lentil, ba tare da magani da motsa jiki ba, ba tare da maganin motsa jiki don ciwon sukari ba, don rage sukari zuwa matakin da ya dace ba ya aiki. Amma a sashi, tabbas zai ragu.