Yogurts ga masu ciwon sukari: abinci mai-kitse ga masu ciwon sukari na 2

Zuwa yanzu, nau'in ciwon sukari na II wani cuta ne wanda ya zama ruwan dare gama gari tsakanin mata da maza. A mafi yawan lokuta, wannan ilimin yana da alaƙa da kiba, wanda ke haɓaka sakamakon rayuwar mutane ta yau da kullun (yawancin abincin abinci na carbohydrate a cikin abinci, ƙarancin abinci, yawan cin abinci mai sauri, yawan motsa jiki, rashin motsa jiki, damuwa, da dai sauransu). Cutar na samun ƙarami a kowace shekara. A baya, an dauki nau'in ciwon sukari na 2 a matsayin cuta na tsofaffi, amma a zamanin yau, wannan matsalar tana ƙara fuskantar matasa maza, 'yan mata da tsofaffi.

GI na kayayyakin kiwo da kiwo

Mai nuna alamar GI na dijital yana nuna tasirin samfurin akan yawan glucose a cikin jini bayan amfani dashi.

A cikin nau'in ciwon sukari na 2, da na farkon, abinci ba tare da lahani ga lafiya tare da GI na har zuwa 50 FASAHA ba, an yarda, daga 50 FASAHA zuwa 70 LATSA, zaka iya haɗawa da wasu lokuta a cikin kayan abinci, amma duk abin da ke sama da 70 FASAHA an haramta shi sosai.

Yawancin kayayyakin kiwo da mai-madara suna da ƙarancin GI, kuma ana ba su damar cinyewa kowace rana a cikin adadin da bai wuce gram 400 ba, zai fi dacewa awowi biyu zuwa uku kafin su kwanta. Samfura tare da GI har zuwa 50 SHEKARA:

• Kullum madara
• Madarar ruwa
• Madara Skim
• Ryazhenka,
• Kefir
• Yogurt,
• Cream har zuwa 10% mai,
• Cheesearancin gida mai ƙarancin mai
• Fuan Tofu
• Yogurt wanda ba'a sani ba.

Ba za a iya ƙididdige yogurt a cikin ciwon sukari ba, tun da ba wai kawai yakan daidaita ayyukan jijiyar cikin jiki ba tare da tayar da hawan jini ba, har ma yana cire gubobi da gubobi.

Yogurt na gida shine kyakkyawan matakan kariya ga masu ciwon sukari na 2.

Amfanin yogurt na ciwon suga

Yogurt shine samfurin da kwayoyin "lada na kwayoyin lactobacili bulgaricus suka lalata da shi, har ma da lactobacili thermophilus. A cikin aiwatar da iskar shaka, ƙwayoyin cuta suna samar da abubuwan gina jiki waɗanda jikin mutum ke buƙata. Irin wannan samfurin madara yana shan mafi kyau daga madara ta 70%.

Yogurt-free mara mai ya ƙunshi bitamin B 12, B 3 da A, fiye da madara gabaɗaya. Jikin mai ciwon sukari yana buƙatar bitamin daga rukunin B don tsara cholesterol da aiki na al'ada na tsarin juyayi. Vitamin A yana haɓaka ayyukan kariya na jiki daga kamuwa da cuta da ƙwayoyin cuta daban-daban, kuma yana inganta yanayin fata.

Yogurt ya ƙunshi:

1. Amintaccen
2. Kashi
3. B bitamin,
4. Vitamin A
5. Potassium
6. Rayayyun kwayoyin cuta.

A kai a kai ana shan gilashin yogurt a rana, mai ciwon sukari yana samun fa'idodi masu zuwa ga jiki:

• Hadarin ciwon kansa ya rage,
• Jurewar jikin ga cututtuka daban daban yana inganta
• An daidaita tsarin aikin hematopoietic,
• An hana ci gaban cututtukan farji tare da ƙwayar ƙwayar ƙwayar naman gwari (candidiasis, thrush).
• Yana hana haɓakar osteoporosis,
• Normalizes saukar karfin jini,
• An daidaita aikin maikatar cikin danshi.

Yogurt don ciwon sukari shine samfuri mai mahimmanci, don cimma babbar fa'ida shine mafi kyawun amfani da tasa daban, amfani da shi azaman abincin dare na biyu.

Yadda ake yin yogurt a gida

Mafi mahimmanci ana la'akari da yogurt, wanda aka dafa shi a gida.

Don yin wannan, kuna buƙatar ko dai kasancewar mai yin yogurt, ko thermos, ko mai dafa abinci da yawa tare da yanayin dafa abinci da yawa.

Yana da mahimmanci cewa zazzabi a lokacin shayar da madara a cikin kewayon 36-37 C. Ana iya siyan furannin madara a kowane kantin magani ko kantin sayar da abinci na yara.

Don shirya yogurt kuna buƙatar:

1. Milk tare da mai mai mai har zuwa 2.5% - lita ɗaya,
2. Fermented al'adun rayuwa, alal misali, VIVO - ɗayan sachet, ko zaka iya amfani da yogurt na masana'antu na 125 ml.

Da farko, kawo madara a tafasa sai a kashe. Cool zuwa zazzabi na 37 - 38 C. Hada a cikin wani kwano daban karamin madara da jaka na garin kano. Idan aka yi amfani da hanyar ta biyu (yogurt ɗin da aka shirya), to sai a zuga har sai an sami daidaiton haɗin kai kuma an cire ƙwayoyin.

Bayan zuba komai a cikin mai yin yogurt kuma saita saita sa'ar da aka ayyana a cikin umarnin. Idan ana amfani da thermos, yana da mahimmanci a zuba cakuda madara da sauri, tunda thermos kawai yana kula da yanayin zafin da ke ciki ba tare da dumama yogurt ba.

Bayan dafa abinci, sanya yogurt a cikin firiji don akalla sa'o'i huɗu, bayan wannan zai kasance a shirye gabaɗaya.

Doka mai mahimmanci ga masu ciwon sukari

Bayan ingantaccen abinci mai dacewa, ana samun muhimmiyar rawa ta hanyar motsa jiki a cikin cututtukan sukari wanda dole ne a magance yau da kullun.

Matsayi na matsakaici na jiki yakamata ya ƙalla aƙalla minti 45, wannan dokar ta shafi ciwon sukari na 2.

Amma tare da nau'in cuta guda 1 kafin fara kowane motsa jiki, yana da kyau a nemi shawarar endocrinologist.

Idan babu isasshen lokacin aikin motsa jiki, to madadin haka yana tafiya cikin sabon iska. Gabaɗaya, ana bada shawarar masu ciwon sukari irin waɗannan darussan:

Kuna iya haɓaka gida a cikin jerin motsa jiki waɗanda zasu ƙarfafa dukkanin rukunin tsoka, don haka daidaita jinin gudana da ƙarfafa tsarin rigakafi.

Aiki na jiki yana taimaka wa daidaituwar tsarin glucose a cikin jini da gushewar saurinsa.

Ingantaccen rigakafin cutar sankara kuma yana da mahimmanci, wanda ya hada da ba kawai maganin motsa jiki ba, har ma da abinci da kuma daidaitaccen salon rayuwar mutum. A tsari, tare da haɓaka nau'in ciwon sukari na biyu, shine abincin da ba daidai ba wanda yake taimaka wa cutar, saboda yawancin masu ciwon sukari sun kasance masu kiba.

Mutum, ba tare da la’akari da cutar ba, dole ne ya gina abincinsa don ya zama ya mamaye kayan lambu da 'ya'yan itace (ban da ayaba, zabibi, inabi, dankali), da samfuran dabbobi masu ƙoshin mai.

Tare da ciwon sukari da rigakafin ta, an yarda da kayan lambu da 'ya'yan itatuwa masu zuwa:

1. Farin kabeji
2. Farin kabeji
3. Broccoli
4. Tumatir
5. Turnip
6. Radish
7. Sunkuyar da kai
8. Tafarnuwa
9. Green, ja da barkono kararrawa,
10. Kwairo
11. Apples
12. Tashoshin ruwa
13. Apricots
14. Duk wani nau'in 'ya'yan itacen citrus - lemons, tangerines, innabi,
15. Bishiyoyi
16. Rasberi
17. Peaches
18. Nectarine.

Daga samfurori na asalin halitta waɗanda ke da ƙananan calorie da GI, ana yarda da abubuwa masu zuwa:

• Nama mai ƙarancin mai ba tare da fata ba (kaza, turkey, zomo, naman sa),
• Kifi mai kitse (pollock, hake, pike),
• Qwai (ba fiye da ɗaya a rana ba),
• Huta (naman sa da naman kaji),
• Cheesearancin gida mai ƙarancin mai
• M-madara kayayyakin - kefir, fermented gasa madara, yogurt, yogurt,
• Duk madara, skim, soya,
• Kyaftin Tofu

Ta bin waɗannan ka'idodi masu sauƙi, mai ciwon sukari zai iya sarrafa sukari na jini, kuma lafiyayyen mutum zai iya rage haɗarin kamuwa da ciwon sukari na 2.

A cikin bidiyon a cikin wannan labarin, masanin ilimin abinci yana magana game da fa'idodin yogurt na gida.

Ba tare da magani ba, ciwon sukari yana haifar da lalacewar gabobin

Akwai manyan nau'ikan ciwon sukari guda biyu: nau'in 1 da nau'in 2. Ciwon sukari na Type 1 yawanci yakan fara ne a cikin ƙuruciya. Sakamakon lalata ƙwayoyin ƙwayoyin cuta ta hanyar tsarin rigakafi na mai haƙuri. Nau'in ciwon sukari na 2 wanda ke da nauyin kashi 95% na duk lamuran, na faruwa ne sakamakon raguwar hankalin jikin mutum ga insulin. Cutar ƙwayar cuta tana ƙoƙarin samar da ƙarin ƙwayar cuta, amma koda wannan baya rama game da take hakki.

Hadarin daya shafi ciwon sukari ya dogara da tarihin iyali, abinci mai gina jiki, da salon rayuwa. Mutane miliyan 366 da ke da nau'in ciwon sukari na 2 suna rayuwa ne a duniyar, kuma nan da shekarar 2030 wannan adadi na iya kaiwa miliyan 522, wanda ke kara matsin lamba kan tsarin kiwon lafiya da aka riga aka cika.

Kayan madara da nau'in ciwon sukari 2

A yayin karatunsu, Fran Hu, farfesa a fannin abincin abinci da cututtukan cututtukan dabbobi a HSPH, da abokan aikinta ba su sami wata ƙungiya tsakanin sauran kayayyakin kiwo ba da haɗarin kamuwa da ciwon sukari na 2.

Sun dauki cuku, kefir, madara, yogurt. Kuma ƙarshen shine samfuran fitar da kiwo wanda zai iya hana ciwon sukari. Sakamakon binciken ya kasance abin dogaro ne bayan da aka kawo wasu abubuwan kamar shekarun, jigon jikin mutum, da kuma kasancewar cututtukan fata.

Binciken ya nuna cewa cin 1 kawai na yogurt a kowace rana yana rage haɗarin kamuwa da ciwon sukari na 2 cikin 18%. Servingaya daga cikin bauta shine gram 28 na yogurt, wanda yayi daidai da 2 tablespoons.

Farfesa Hu ya kammala: “Mun gano cewa cin yogurt yana da alaƙa da rage haɗarin kamuwa da cuta mai nau'in 2, yayin da sauran samfuran madara ba su tasiri haɗarin wannan cutar ba. Waɗannan bayanan suna ba da shawarar buƙatar haɗa yogurt a cikin tsarin cin abinci lafiya. ”

Nazarin da suka gabata sun nuna cewa ƙwayoyin da ke yin al'ada microflora na hanji na mutum suna taimakawa wajen daidaita ma'aunin kitse da antioxidants cikin jiki. Wataƙila wannan shi ne ainihin tasirin yogurt.

Babban shawarar abinci mai gina jiki don nau'in ciwon sukari na II na sukari

Ana bada shawara don bin abinci tare da wannan cuta koyaushe. Tare da kiba, yawan adadin kuzari ga mata shine 1000-1200 kcal, kuma ga maza 1300-1700 kcal. Tare da nauyin jiki na al'ada, babu buƙatar rage yawan adadin kuzari a kowace rana. Tunda karyewar glucose da kyallen takarda ta lalace a cikin ciwon sukari na mellitus, bai kamata kawai ya iyakance yawan cin abinci mai narkewa mai narkewa cikin jiki tare da abinci ba, har ma da mai. Wannan ya wajaba don rigakafin kiba, kamar yadda mutanen da ke fama da wannan cuta suna da tsinkayar tara nauyin jiki. Ya kamata a raba abincin yau da kullun zuwa sassa 5-6: 3 manyan abinci (ba tare da wuce gona da iri ba) da 2-3 da ake kira kayan ciye-ciye (apple, kefir, yogurt, cuku gida, da sauransu). Wannan abincin yana da mahimmanci don kula da matakan glucose akai-akai a cikin jini.

Abubuwan da aka ba da shawarar ga nau'in sukari na II na ciwon sukari:

• dukan hatsi gasa kaya tare da burodi, nau'in burodi na musamman na abinci (furotin-alkama ko furotin-bran) da burodi,
• miyar cin ganyayyaki kawai, okroshka, pickles, 1-2 sau a mako an ba shi damar cin abinci a kan nama na biyu ko kuma kifin mai,
• nau'in nama mai kitse, kaji a cikin dafaffen, gasa, asfic, 1-2 sau a mako an yarda da abinci mai soyayyen,
• sausages mai kitse (tsiran alade, tafasasshen mai mai kitse),
• nau'ikan kifi iri iri, nau'in kifi mai ƙiba fiye da sau ɗaya a mako,
• kowane kayan lambu, ganye a cikin sabo, tafasasshen, nau'in dafaffen, dankali da dankalin turawa mai daɗi ya kamata a iyakance,
• berries da 'ya'yan itace marasa amfani (apples, pears, plums, peaches, citrus' ya'yan itace, lingonberries, raspberries, cranberries, currants, da sauransu), lokacin yin jita-jita daga berries da 'ya'yan itatuwa, ya kamata kuyi amfani da kayan zaki,
• abincin kirjin alkama na durum da aka sanya a cikin miya ko wasu jita, oat, buckwheat, gero, bran,
• qwai ba fiye da 1 pc. kowace rana (ko guda biyu. sau 2-3 a mako) a cikin nau'i na omelettes tare da kayan lambu ko dafaffen mai laushi, ya kamata kuyi la'akari da ƙwai da aka ƙara a cikin jita-jita,
• ƙarancin mai mai da mai-madara mai sauƙi (kayan gida mai tsami (cuku gida, cuku, madara mai yawa, kefir, yogurt, kirim mai tsami da man shanu ana haɗa su cikin jita),
• kayan lambu ba fiye da cokali 2-3 a rana (yana da kyau a ƙara mai da ba a sanya shi a cikin salads daga kayan lambu sabo),
• kayan kwalliya da Sweets kawai tare da kayan zaki, wanda aka sanya musamman don abinci mai ciwon sukari,
• abin sha mai sukari (shayi, kofi, kayan lambu, 'ya'yan itace mara kyau da ruwan' ya'yan itace Berry, brothhip broth, ruwan ma'adinai).

Samfuran da aka cire daga abincin don ciwon sukari:

• sugar, cakulan, Sweets, ice cream, adanawa, kayan abinci, kayan kwalliya tare da sukari, kirim mai yawa da mayuka,
• ire-iren ire-iren nama da kaji, offal, da kuma pastes daga gare su, man alade,
• mai kyafaffen sausages, abincin gwangwani,
• samfura mai kiba, musamman kirim, yogurts mai daɗi, madara mai gasa, cuku mai tsami,
• mai, margarine,
• shinkafa, semolina,
• 'ya'yan itãcen marmari da' ya'yan itace (inabi, ayaba, ɓaure, tsab, da sauransu),
• ruwan 'ya'yan itace tare da sukari da aka kara, abubuwan sha mai ban sha, barasa.

A yau, abincin da aka tsara musamman don mutanen da ke fama da ciwon sukari ana iya siyan su ba kawai a cikin kantin magani ba, har ma a cikin kantin sayar da kayayyaki masu yawa. Daga cikin samfuran samfurori don masu ciwon sukari, zaku iya samun kayan lefe da yawa da aka yi ba tare da ƙari na sukari ba, don haka marasa lafiya suna da damar da za su iya cin abinci a cikin irin wannan don kar su ji ƙuntatawa kuma a lokaci guda la'akari da shawarar likitoci.

Nasihu Masu Amfani

Domin ƙirƙirar abinci kai tsaye don ciwon sukari na II, zaku iya amfani da shawarwarin da ke ƙasa. An ba da shawarar raba samfuran zuwa kungiyoyi 3:

Kungiya 1 - samfuran da ke haɓaka matakin glucose a cikin jini: sukari, zuma, jam, kayan leƙen ciki, gami da kayan kwalliya da kayan lemo, fruitsa fruitsan itaciya da ruwan lemu, sha mai taushi, kvass na halitta, semolina, da sauransu. Wannan rukunin ya haɗa abinci mai kalori mai yawa: man shanu, kifi mai ƙiba, kayan kiwo mai ƙarfi, mayonnaise, sausages, kwayoyi, da sauransu.

Rukuni na 2 - samfuran da ke haɓaka matakan sukari na jini a ɗan lokaci: baƙar fata da fari, dankali, taliya, shinkafa, oat, buckwheat, Sweets ga masu ciwon sukari, da dai sauransu kayayyakin madara, kayan abinci marasa kyau, kayan lambu.

Rukuni na 3 ya haɗu da samfuran abinci wanda ba'a iyakance shi ba ko ma ana iya ƙaruwa: kayan lambu, ganyaye, 'ya'yan itatuwa mara miski (apples, pears, plums, quinces) da berries, har da abin sha ba tare da ƙara sukari ba ko tare da kayan zaki.

Mutanen Obese suna buƙatar cire kayan gaba ɗaya a cikin rukuni na 1 daga abincin, a taƙaita ƙimar samfuran ƙungiyar 2 kuma ƙara yawan samfuran daga ƙungiyar ta 3. Mutane masu nauyin jiki na yau da kullun ya kamata su ware 1 rukuni na samfurori, rage adadin samfuran daga ƙungiyoyi 2, ƙuntatawa a gare su ba su da ƙarfi kamar yadda mutane ke iya yin kiba.

Daga cikin yawancin abubuwan zaki a yau, zan so musamman in haskaka madadin siyayyar sukari na stevia, wanda aka yi da ciyawar zuma. Ta hanyar zaƙi, sau da yawa ya fi sukari girma, amma ba ya shafar matakin glucose a cikin jini. Bugu da kari, ciyawar zuma, daga wacce aka sanya wannan abin zaki wanda bashi da wadataccen carbohydrate, ya qunshi abubuwa masu yawa da kuma bitamin.

Rage abinci don ciwon sukari bangare ne na jiyya. Abincin da aka zaɓa da kyau da bin duk shawarwarin abinci zai taimaka wajen nisantar da sauƙaƙewa a matakan glucose na jini, wanda zai shafi yanayin lafiyar jiki da ƙoshin lafiya. Haka kuma, a lokuta da yawa, marassa lafiya sun sami damar rage kashin na magunguna masu rage sukari.

Siffofin abinci masu ciwon sukari

Tare da irin wannan cutar, abu mafi mahimmanci shine kula da ingantaccen matakin sukari na jini. Tare da nau'in 2, ana yin wannan ne ta hanyar gyara abincin, wato, mutum ya lura da kansa abin da yake ci kuma ya yi la’akari da abubuwan da ke cikin carbohydrate, gami da sukari a abinci.

Koyaya, menu na masu ciwon sukari na 2 yana da tsari mai yawa - kusan an yarda da komai banda Sweets. An halatta wani abu, amma a iyakataccen adadi. Amma samfuran kiba mai ƙarancin jiki ma ana bada shawara. Wato, yoghurts ga masu ciwon sukari ba zai cutar da kai ba, kuma zaka iya cinye su, kodayake akwai ajiyar wurare, tunda tsarinsu yana da yawa.

Irin waɗannan abubuwan sha sune samfuran madara mai fermented waɗanda suke da amfani ga jiki gaba ɗaya. Suna da sakamako mai kyau a cikin aiki na ƙwayar hanji kuma suna taimakawa wajen daidaita ma'aunin microflora.Tare da wannan cutar, yogurt ya riga ya zama mai kyau a cikin kansa, saboda yanayin gaba ɗaya da jin daɗin mutum yana inganta.

Abun da ke cikin abin sha

Yanzu akwai babban adadin daban-daban na yogurts, amma sun bambanta musamman a cikin mai mai da mai dandano. Abin da keɓaɓɓiyar abun da ke ciki tare da mai mai 3.2% ya ƙunshi:

• sunadarai - 5 g
• mai - 3.2 g,
• carbohydrates - 3.5 g.

Yana da ma'anar glycemic na 35 kuma yana daidai da raka'a gurasa 0.35. Wannan yana nufin cewa irin wannan yogurts ga masu ciwon sukari bashi da lahani. Koyaya, kafin siyan, koyaushe ya kamata ku karanta lakabin kuma ku watsar da iri tare da ƙanshin daban-daban - cakulan, caramel, berries da 'ya'yan itatuwa.

Sau da yawa mutane kan tambaya game da yogurt na blueberry - waɗanda ke da ciwon sukari za su iya ci shi? Haka ne, an yarda dashi - ruwan hoda na da amfani sosai a wannan cuta, ita kanta tana da amfani mai amfani da cutar kanjama da dan kadan rage jini sukari. Koyaya, kuna buƙatar duba abubuwan da ke cikin carbohydrate a cikin abun da ke ciki, kuma idan ya kasance babba, to, zai fi kyau ku bar shi.

Shin yana yiwuwa tare da ciwon sukari ku ci yogurts masu ƙoshin mai? Zai fi kyau ki ƙi irin waɗannan, saboda ta rage yawan kitsen da ke cikinsu adadin carbohydrates yana ƙaruwa, kuma sune manyan maƙiyan masu ciwon sukari.

Fa'idodi da illolin ciwon sukari

Wadannan abubuwan sha sun ƙunshi adadin bitamin daban-daban, wanda babu shakka yana magana a cikin yardarsu. Bugu da kari, suna da arziki a cikin abubuwan ganowa, wadanda yawancinsu masu mahimmanci ne - iodine, magnesium, potassium, phosphorus, alli da sauran su.

Koyaya, abun da ke cikin carbohydrate a cikin wannan abin sha yana da ƙasa ƙasa, saboda haka yogurt na nau'in ciwon sukari na 2 har ma ana bada shawarar a cikin abincin ku na yau da kullun. Amma dole ne a ɗauka cikin zuciya cewa fiye da 200-300 g na wannan samfurin ba za a iya cinyewa kowace rana ba, in ba haka ba har yanzu sukari zai iya tashi.

Bugu da kari, ba za ku iya ƙara Sweets don dandano ba - jam, zuma, da sauran su. Amma yana halatta a yi salatin kayan lambu, a ɗanɗana shi tare da yogurt mara bushe.

Sabili da haka, lokacin da kuka gano ko yogurt mai yiwuwa tare da ciwon sukari, za ku faɗaɗa abincin ku tare da abin sha mai warkarwa. Koyaya, tuna: guji ƙarancin mai kuma tare da kayan zaki. Abinda aka saba, samfurin da ba a ɗauka ba ko da amfani a wannan cutar.