Abincin hypoglycemic don asarar nauyi da masu ciwon sukari - menu don kowace rana da tebur tare da kayan samfuri

Tsarin abinci mai gina jiki irin su abincin glycemic index ya ginu ne kan sarrafa ciwan carbohydrates a cikin jiki, kuma GI na nuna kansa yana nuna yadda hanzarin glucose ɗin da ke cikin samfurin ya ke.

Nazarin mata da yawa sun ce godiya ga wannan tsarin, zaku iya rasa nauyi sosai kuma cikin sauri. Koyi fa'idodi da raunin da ke tattare da irin wannan abincin, sane da girke-girke na girke-girken abinci.

Mene ne ƙarancin abincin glycemic index

Tushen abincin shine dogaro da yawan jikin mutum akan glycemic index daga cikin abincin da suke ci. A fagen asarar nauyi, irin wannan tsarin abinci mai gina jiki ya zama juyin juya hali, saboda godiya gare shi, rasa nauyi yana da sauki, kuma sakamakon ya kasance na dogon lokaci. Tsayar da duk ka'idodin abinci a kan ƙayyadadden glycemic, ba za ku karya ba, saboda babban mahimmancin hanyar shine rasa nauyi ba tare da yunwar ba.

Hypoglycemic rage cin abinci don asarar nauyi da masu ciwon sukari

Ka'idodin abinci

A zahiri, abincin Montignac abinci ne mai daidaita. Lura da irin wannan tsarin, kana buƙatar zaɓar irin abincin da za a iya cinye, ba da tasirin su ga hanyoyin metabolism: wannan zai hana ciwon sukari, kiba da nau'ikan cututtukan jijiyoyin jiki da cututtukan zuciya.

Kuna buƙatar rasa nauyi daidai - ba yunwar abinci ba, amma kirgawar GI na samfurori. Don asarar nauyi, wannan nuna alama ya zama mara nauyi. Dangane da wannan, marubucin ya tsara tebur, yana rarraba samfuran gwargwadon ƙimar glycemic index ɗin su. Ana ɗaukar waɗannan ka'idodi masu zuwa:

• low matakin - har zuwa 55,
• matsakaici - 56-69,
• babba - daga 70.

Ganin nauyin farko, ana bada shawarar raka'a 60-180 kowace rana don asarar nauyi. Baya ga wannan, dabarar ta kunshi aiwatar da wasu ka'idoji masu sauki:

• sha aƙalla 2 lita na tsayayyen ruwa kowace rana,
• bi abincin abinci mai rarrabewa, rarraba abinci cikin liyafar da yawa. Kada hutu tsakanin su kada yayi sama da awanni 3,
• bincika darajar abinci mai gina jiki na jita-jita - kada ku haɗa kitsen da carbohydrates.

Alamar Glycemic of Products Slimming

An tsara tebur na musamman inda aka nuna glycemic index na samfuran don ku sami ra'ayi game da yadda carbohydrates mai sauri ke rushe glucose a cikin kowane abinci. Bayanan yana da mahimmanci ga mutanen da suka fi son abinci mai kyau da kuma ga waɗanda ke fama da ciwon sukari kuma suna son rasa nauyi.

Productsarancin Kayan GI

Kayayyakin da ke cikin wannan rukunin suna da ikon kawar da tunanin yunwar na wani lokaci mai tsawo, saboda lokacin da suka shiga jiki, abubuwan da ke tattare da carbohydrates suna karuwa sosai a cikin narkewar abinci kuma suna haifar da karuwa mai yawa a cikin sukari. Indexarancin abinci glycemic index sun haɗa da:

Suna

Gi

Oysters, soya miya, jatan lande, mussel, kifi

Namomin kaza, gyada, zazelnuts da dabino na lemo, almon da gyada, pistachios da hazelnuts, broccoli, zucchini, cucumbers. Ganyen wake, ginger, ja kararrawa. Sauerkraut, Brussels sprouts, farin kabeji, farin kabeji, alayyafo, rhubarb, seleri. Black currants, letas, Dill, radishes, zaituni, albasa.

Koko, lemun tsami, lemun tsami, cakulan, eggplant, yogurt ba tare da dandano ba, cakulan mai haushi, artichoke.

Peas, wake, sha'ir groats. 'Ya'yan itace, baƙar fata, blackberries, strawberries, raspberries, ja currants, cherries, blueberries, gooseberries.

Mandarin, pomelo, innabi, pears, 'ya'yan itace so, busassun apricots. Beets, tafarnuwa, lentil, karas, marmalade, madara, pomelo, tumatir.

Quince, apricot, orange, pomegranate, nectarine, apple, peach, sesame, poppy tsaba, yogurt. Yisti, mustard, sunflower tsaba, kore ko gwangwani Peas, masara, tushen seleri, ruwan tumatir. Plums, kirim mai tsami, baƙar fata ko baƙon wake, burodin hatsi ko gurasar alkama, shinkafa daji.

Kayan Glycemic Index

Yayin aiwatar da kashi na biyu na tsarin maganin cututtukan jini, zaka iya amfani da:

Suna

Gi

Alkama garin alkama, busasshen wake, oatmeal, buckwheat, ruwan karas, chicory.

Jam, cranberries, gurasa, inabi, ayaba, vermicelli, kwakwa, ruwan 'ya'yan innabi.

Mango, kiwi, abarba, persimmon, orange, apple da ruwan 'ya'yan itace blueberry, jam da mul, fig. Taliya mai wuya, sandunansu mara nauyi, granola, shinkafa mai launin ruwan kasa, pear ƙasa, peach na gwangwani.

Ketchup, mustard, sushi da mirgine, ruwan innabi, masara gwangwani.

Koko tare da sukari, ice cream, mayonnaise na masana'antu, lasagna, pizza tare da cuku da tumatir, alkama na alkama, shinkafa mai tsayi. Melon, gwanda, oatmeal shirye.

Rye gurasa, gurasar yisti mai yisti, taliya tare da cuku, dankalin da aka dafa a cikin sutura, kayan lambu na gwangwani, beets da aka dafa. Jam, zabibi, maple syrup, sorbet, granola tare da sukari, marmalade.

Glycemic index abinci mai gina jiki - inda za a fara

Farawa don gina abinci dangane da glycemic index na samfurori, gabaɗaya waɗanda ke da babban adadin: dankali, 'ya'yan itãcen marmari, zuma, popcorn da sauransu. Ka tuna cewa yayin daukar ciki bai kamata ka iyakance kanka sosai ba, saboda waɗannan samfuran suna ɗauke da abubuwan haɗin da suka wajaba don haɓakar jariri.

Tsara abincin abincinku don ya iya haɗa da wake, kayan lambu, kayan kiwo, lemu, wake, ganye. Kuna iya ƙara Sweets, alal misali, marmalade a menu.

Glycemic index abinci mai gina jiki - inda za a fara

Hypoglycemic rage cin abinci

Abincin da aka dogara akan glycemic index na abinci ya dace ga mutanen da suke yin kiba. Asalin abincin shine:

1. Banda shi ne raguwa mai kaifi a cikin sukarin jini, saboda wannan shine babban dalilin yunwar karya saboda wanda jiki ya fara adanawa a cikin ƙashin bayan ciki da cinya da kitsen da aka samo daga cikin ƙananan carbohydrates da kuke ci.
2. Sauya carbohydrates mai sauƙi tare da hadaddun, don haka sukari ba zai 'tsalle' sama da al'ada ba.
3. Yin menu, manyan abubuwanda suke da wadataccen carbohydrates - suna karawa a hankali kuma suna daidaita jikin mutum na dogon lokaci.

Matakan abinci

Idan akai la'akari da abin da ya zama abinci a cikin ma'aunin glycemic, ya kamata kai tsaye san kanka da duk matakansa:

1. Na farko ya ƙunshi amfani da abinci tare da ƙarancin GI, saboda wannan za'a sami mai ƙoshin mai. Tsawon lokacin farkon zai iya zama daga makonni 2 - har sai nauyinku ya kai matakin da ake so.
2. Yayin aiwatar da kashi na biyu na abinci ta hanyar glycemic index, an yarda ya ci abinci tare da matsakaicin GI - wannan zai taimaka wajen inganta sakamakon. Matsakaicin matakin shine akalla makonni 2.
3. Mataki na uku shine fita daga cikin abincin. Abincin ya dogara da abinci tare da GI low da matsakaici, amma a hankali zaku iya ƙara carbohydrates tare da babban GI.

Menarancin Garancin Glycemic Index

Amfanin abincin shine zaɓi mai yawa na abinci tare da ƙarancin GI. Bayan kun lura da tebur, kuna iya dafa kanku da yawa daban-daban jita-jita, hada kayan abinci tare.

Ka tuna cewa ɗayan manyan ka'idojin hada abinci abinci shine cewa karin kumallo yakamata ya kasance mai ban sha'awa, rabin abincin rana kamar yadda adadin kuzari yake, da kuma abincin dare. Maɓallin menu tare da ƙarancin bayanin kula na rana ɗaya yana kama da wani abu kamar haka:

• karin kumallo - oatmeal tare da 'ya'yan itatuwa bushe ko apples, ruwan' ya'yan itace (zai fi dacewa apple) ko madara tare da mai 0%,
• abincin rana - farantin farko na kowane kayan lambu, zaku iya ƙara hatsi, alal misali, sha'ir. Yanki na hatsin hatsin rai daga garin abinci mai laushi, dumbin kayan zaki a kayan zaki,
• abincin rana da kuma kayan ciye-ciye - ganye, koren shayi ko kefir, ruwa ba tare da gas,
• abincin dare - dafaffen lentil, karamin ɗan farin nama mai laushi (ko fillet kaza). Wani zaɓi shine gilashin yogurt mai ƙanshi mai laushi da kuma salatin kayan lambu wanda aka girka tare da man zaitun.

Garancin abinci na Glycemic

Yi jita-jita da za a iya yin daga samfura tare da ƙarancin ƙwayar glycemic, sau ɗaya a cikin ciki, kada ku tsokanta karuwa mai yawa a cikin sukari. Wannan yana nufin cewa bayan cin irin wannan abincin, jikinka zai cika tsawon lokaci kuma bazaka so samun ciye-ciye tsakanin abinci ba. Binciki wasu girke-girke don rage yawan abincin da ake amfani da su na hypoglycemic - tare da su zaka iya cimma sakamakon da ake so don rasa nauyi.

• Lokacin dafa abinci: minti 50.
• Vingsaukar Peraukar Seraukar Aiki: 3 Mutane.
• Kalori abun ciki: 55 kcal.
• Dalilin: don abincin rana.
• Kayan abinci: Rashanci.
• Matsalar shirya: sauki.

Miyan kabeji tare da ƙari da fillet ko nama mai ɗora a kan ƙashi ɗaya daga cikin mafi kyawun abinci mai gina jiki da abinci wanda aka yarda a kowane mataki na abincin hypoglycemic. Jerin kayan masarufi na farko ya hada da kayan lambu waɗanda aka ba da shawarar yin amfani da su sabo, amma koda bayan magani na zafi GI ɗin su ba zai zama da yawa fiye da shawarar ko da a farkon matakin ba.

• tumatir - 1 pc.,
• ja barkono ja - 1 pc.,
• dankali - 2 inji mai kwakwalwa.,
• albasa - 1 pc.,
• kabeji - 0.25 shugabannin,
• karas - 1 pc.,
• naman alade - 300 g,
• bay ganye, kayan yaji, gishiri, ganye - dandana.

1. Tafasa naman ta hanyar sanya yanki a cikin ruwan sanyi.
2. Yanke tumatir, karas, barkono da albasa, soya kaɗan, zuba mai ɗan kayan lambu a cikin kwanon.
3. Sara kabeji da sauƙi.
4. Kwasfa dankali, yin cubes.
5. Cabbageara kabeji zuwa broth broth abincin da aka shirya, bayan minti 10. ƙara dankali. Bayan tafasa kayan cikin minti 10, aika sauran kayan lambu.
6. Barin miyan kabeji akan wuta na mintuna 10, sai a ƙara kayan yaji da gishiri. Kashe wuta bayan minti daya.

Stewed kabeji

• Lokacin dafa abinci: minti 35.
• Vingsoƙarin Adar Kashi Na Serasari: 5 Mutane.
• Calorie jita-jita: 40 kcal.
• Dalilin: don abincin rana.
• Kayan abinci: Rashanci.
• Matsalar shirya: sauki.

Abincin glycemic index yana taimaka wa kowa don cimma sakamakon da ake so a rasa nauyi, saboda ana iya shirya jita-jita ta hanyoyi daban-daban: steamed, gasa ko stewed. Gwada yin kabeji, kayan lambu akan ƙananan-GI. Kabeji mai braised tare da abinci yana buƙatar dafa shi ba tare da ƙara mai ba. Madadin haka, zaku iya amfani da kayan lambu ko ganyayyakin nama.

Stewed kabeji

• albasa - 1 pc.,
• cloves - 1 pc.,
• kabeji - 1 kg
• broth - 2 tbsp.,
• tumatir puree - 2 tbsp. l.,
• bay ganye, barkono, gishiri - dandana.

1. Sara sara kabeji thinly, sa a cikin babban murhu. Sanya stew, bay broth.
2. Soya yankakken albasa, gauraye da man tumatir.
3. A cikin kabeji mai taushi ƙara albasa a shirye, kayan yaji.
4. Saka duka min min. 10, murfin kuma bar kwanon ya tsaya na ɗan lokaci.

Chicken Salatin tare da Avocado

• Lokacin dafa abinci: minti 50.
• Vingsoƙarin Aiki Na Kwantena: 2 Mutane.
• Kalori abun ciki: 65 kcal.
• Makoma: don abincin dare.
• Kayan abinci: Rashanci.
• Matsalar shirya: sauki.

Mutane da yawa suna son abincin hypoglycemic, saboda a nan menu zai iya zama kowane abu, babban yanayin shi ne cewa jita-jita sun ƙunshi samfuran samfuri tare da ƙarancin glycemic index. Lura da irin wannan tsarin abinci mai gina jiki, ba za ku ji yunwa ba, abincinku kuma ya cika da abincin da kuka fi so. Fitar da tsarin abinci tare da salatin mai haske da mai daɗi tare da kaji, avocado da cucumbers.

Chicken Salatin tare da Avocado

• kukis - 2 inji mai kwakwalwa.,
• tafarnuwa - 2 albasa,
• soya miya - 6 tbsp. l.,
• sesame tsaba, albasarta kore don dandana,
• qwai - 3 inji mai kwakwalwa.,
• avocado - 1 pc.,
• mustard - 1 tsp.,
• kaji mai nono - 1 pc.

1. Tafasa nono kaza, karya cikin zaruruwa.
2. Tafasa qwai, a yanka a cikin cubes.
3. A yanyanka cucumbers cikin yanka na bakin ciki.
4. Niƙa avocados cikin ƙananan cubes.
5. Haɗa kayan da aka shirya a cikin kwano.
6. Shirya miya: haɗa mustard tare da soya miya, yankakken tafarnuwa da gashin gashin albasa. Zuba ruwan magani a cikin salatin, yayyafa duka tare da tsaba na sesame.

Ribobi da Kayan Abinci

Abincin da aka samu akan glycemic index tare da kyawawan halayensa yana burge duk wanda ke son rasa nauyi:

• koda a matakin farko na abinci, an cire yajin abinci, saboda menu ya bambanta da abinci mai gina jiki: abincin ya dogara da ka'idodin abinci mai dacewa,
• zaku iya zama akan abinci don akalla tsawon rayuwarku, saboda yana amfanuwa da jiki: godiya gareshi, haɓaka haɓaka, hanji yana aiki da kyau, aikin dukkan gabobin ciki yana daidaitawa,
• Kuna iya gina tsarin abinci daga kayan abinci yayin daukar ciki da lactation, ga mutanen da ke fama da ire-iren cututtukan cututtukan fata ko maɗaukaki.

Amma ga gazawar, abincinsu mai saukin kai yana kusan babu. Koyaya, ba a ba da shawarar abinci mai gina jiki ta hanyar glycemic index ga matasa da waɗanda ke da matsaloli ta hanyar:

• cuta cuta na rayuwa,
• rashin hankalin mutum
• ciwon sukari mellitus
• raunana jihar bayan tiyata ko rashin lafiya na tsawan lokaci.

Rashin daidaituwa na dangi game da tsarin glycemic shine cewa lokacin da aka bi shi, ya zama dole a bi teburin kullun da masana suka ƙaddara kuma ba shi yiwuwa a sami saurin asara mai sauri tare da shi. Ko da kun yi iyakar ƙoƙarinku, kuna iya rasa kilo 10 a cikin wata ɗaya, kuma sakamakon rasa nauyi yana shafar adadin kuzarin abinci da yawan ayyukan jiki.