Abin da hatsi zan iya ci tare da ciwon sukari?

Ana haɗa ƙwayoyin abinci a cikin menu na yau da kullun na marasa lafiya da ciwon sukari. Amma ba duk irin nau'ikan su za a iya cinye tare da wannan cutar ba. Yawanci, endocrinologists suna gaya wa marasa lafiya dalla-dalla game da abin da za a iya ci hatsi tare da nau'in ciwon sukari na 2 na sukari ko kuma sanya sanarwa tare da wannan bayanin don bincike.

Masu ciwon sukari dole ne su sani! Man sugar kamar yadda yake a yau da kullun kowa ya isa ya ɗauki kwalliya biyu kowace rana kafin abinci ... detailsarin bayani >>

Amma idan saboda wasu dalilai an rasa wannan lokacin, mai haƙuri dole ne a hankali bincika adadin carbohydrates da ke ciki kafin gabatar da kowane hatsi a cikin menu. Abincin da ya dace don kamuwa da ciwon sukari na 2 shine mabuɗin don ingantaccen kiwon lafiya da kuma riƙe da sukari na jini a matakin al'ada.

Amfana ko cutarwa?

Ofaya daga cikin manyan alamun da ke auna amfanin hatsi ga mai haƙuri da ciwon sukari shine ƙayyadaddun glycemic. Wannan nuna alama yana nuna yadda samfurin da aka karɓa cikin sauri a jikin mutum zai haifar da karuwa cikin sukari na jini. Glucose mai tsabta yana da darajar GI na raka'a 100. A nau'in ciwon sukari na 2, hatsi kawai waɗanda ke da ƙananan - har zuwa raka'a 39 da matsakaicin GI - daga raka'a 40 zuwa 69 an yarda su ci. Thearancin mai nuna alama, lokacin zai daɗe yana karɓar samfurin kuma ya narke, kuma a sa'ilin, ƙwanƙwasa zai zama ƙasa da "nauyin".

Porridge, wanda aka dafa akan tushen su, yana cike jiki da abubuwan gina jiki, bitamin, micro da macro, godiya ga wanda mutum yake jin kuzari da karuwa. Cereals da kayan marmari suna ba da babban ɓangare na abincin mai haƙuri, daga abin da zaku iya shirya abinci mai daɗi da gaske, amfani da shi wanda yake haɗuwa da kyawawan motsin zuciyarmu wanda ya dace don maganin nasara.

Abubuwan da zasu yi la'akari dasu yayin zabar hatsi don yin hatsi da miya don marasa lafiya da ciwon sukari mellitus:

• glycemic index
• abun cikin kalori
• abun da ke ciki na sunadarai

Alaya daga cikin hatsi iri ɗaya tare da hanyar dafa abinci daban-daban na iya samun ma'aunin glycemic dabam da darajar abinci mai gina jiki. Hanya mafi kyau don shirya hatsi ga masu ciwon sukari shine dafa abinci akan ruwa. Za a iya ba da kwanon da aka gama tare da ɗan adadin man shanu ko man zaitun. Zaka iya dafa hatsi a cikin madara lokaci-lokaci a matsayin banda, idan aka kiyaye cewa ana kiyaye matakan sukari na al'ada na dogon lokaci. Kuma idan mai haƙuri ba shi da rauni ga rijiyoyin madara, to, zai fi kyau cire su gaba ɗaya daga abincin.

Shin hatsi tare da cutar sankara? Ee, idan ba a dafa su daidai kuma zaɓi bambance-bambancen caloric na waɗannan samfuran da babban nauyin carbohydrate. Suna tsokani yawan hauhawar nauyi, zai iya haifar da hauhawar jini da kuma sanya yanayin hanta, yana haifar da abin da ake kira "hepatosis fat". Wannan yanayi ne mai haɗari wanda a cikin sama da 5% na hanta an maye gurbinsu da tsopose nama. Saboda wannan, mai ciwon sukari yana da narkewa mai narkewa da haɓaka haɗarin cirrhosis (canje-canje da ba a daidaitawa).

Me zaba?

Tabbas, lokacin zabar hatsi, kuna buƙatar mayar da hankali ba kawai kan abun da ke ciki da glycemic index ba, har ma akan zaɓin dandano. An yi sa'a, akwai da yawa zaɓi daga, tunda kewayon kayayyakin da aka yarda suna da yawa. Anan ga jerin hatsi waɗanda ake ɗauka cewa sun fi amfani ga mutanen da suke da ciwon sukari:

Buckwheat ya ƙunshi baƙin ƙarfe mai yawa, bitamin na ƙungiyoyi daban-daban da abubuwan gina jiki na yanayin furotin. Akwai karancin carbohydrates a ciki, saboda haka ana daukar shi a al'ada daya daga cikin hatsi mafi amfani ga masu ciwon sukari.

Oatmeal an yarda da masu ciwon sukari a cikin duka hatsi, amma ba a cikin hatsi da zaɓuɓɓuka don dafa abinci nan take ba. Hatsi tare da kwasfa yana da ƙananan glycemic index fiye da analogues mai ladabi kuma yana dauke da adadi mai yawa na enzymes, bitamin da ma'adanai.

Albarkatun alkama sune tushen pectins, waɗanda suke cire abubuwa masu lahani daga jiki. Hakanan yana da fiber mai yawa, ya zama dole don motsin hanji na al'ada. Carbohydrates a cikin hatsi suna karyewa a sannu a cikin jinin mutum kuma kada ku tsokano yawan adadin kayan jiki. Hatsi na masara sune ɗakunan ajiya na bitamin E da kuma farkon abubuwan bitamin A (carotene). Porridge akan ruwa daga masara yana tsaftace jikin da gubobi, da gubobi da kuma samfuran abubuwan tarawa. Duk da abinci mai gina jiki, wannan tasa ba ta ƙara haɗarin kiba kuma ba ya dagula ƙwayar metabolism.

Pearl sha'ir ya ƙunshi bitamin na kowane rukuni, enzymes, abubuwan gano abubuwa da amino acid. Muhimmancin amino acid lysine, wanda sashi ne, yana daidaita yanayin fatar. A cikin ciwon sukari na mellitus, wannan yana da mahimmanci musamman, saboda fasa, abrasions da scratches sun warkar da tsayi da wuya, kuma yana iya haifar da ci gaban hanyoyin cututtukan cututtukan ƙwayar cuta. Yawan amfani da sha'ir na yau da kullun yana taimakawa rage nauyi da daidaita ma'aunin gishiri-ruwa.

Ganyen pea suna da amfani ga cututtukan type 2, domin suna da ƙarancin carbohydrates. Suna daidaita jikin tare da abinci mai gina jiki ba tare da haɗarin samun kiba mai yawa ba saboda matsakaiciyar adadin kuzari ko ƙarancin abinci (dangane da hanyar shiri). Peas ya ƙunshi bitamin, ma'adanai da furotin lafiya, waɗanda suke da mahimmanci don cikakken aiki na tsarin tsoka da kasusuwa.

Me ya fi kyau ƙi?

Wasu hatsi ba sa amfanuwa da masu ciwon sukari, amma a maimakon haka, za su iya lalata lafiyar su sosai. Wannan shi ne saboda babban abun ciki na carbohydrates a cikin irin waɗannan samfurori da mahimman abubuwan da ke cikin kalori. Wadannan sun hada da:

• shinkafar da aka goge
• nan da nan oatmeal,
• Semolina.

Cin abinci hatsi na sama yana haifar da gaskiyar cewa matakin glucose a cikin jini ya tashi sosai. A sakamakon haka, haɗarin haɓakar rikice-rikice na ciwon sukari yana ƙaruwa. Mafi tsananin rauni daga cikinsu sun hada da retinopathy, ciwon sukari na ciwo, rashin lafiyar jijiyoyin jiki, da sauransu. Halin mai haƙuri da ciwon sukari na 2 ya dogara da abubuwa biyu: abinci da magani na yau da kullun. Idan kun manta da na farko kuma ku ci abinci mai yawa a cikin carbohydrates, to babu ma'ana a cikin amfani da kwayoyi.

Kusan babu wani abu mai mahimmanci a cikin kayan kwalliyar semolina, farin shinkafa da oatmeal, waɗannan samfuran kawai suna haifar da jin daɗin satiety. Idan mai haƙuri ya ci irin wannan kwano sau ɗaya ko sau biyu, to, babu mummunan abin da zai faru. Amma amfani da irin wannan hatsi kamar abinci zai ƙare cikin kiba da rikitarwa na ciwon sukari.

Abubuwan hatsi masu amfani tare da ƙididdigar glycemic low da matsakaici - wannan shine tushen menu na marasa lafiya da ciwon sukari. Sakamakon amfani da irin waɗannan samfuran, jikin yana cike da carbohydrates, waɗanda suka zama dole don samar da makamashi da kuma cikakkiyar aiki na kwakwalwa. Lokacin zabar irin hatsi iri-iri, wajibi ne don la'akari da abubuwan da ya ƙunsa da abubuwan sukari a ciki. Tare da wannan hanyar, jita-jita za su kawo ba kawai farin ciki na dandano mai daɗi ba, har ma da fa'idodi.

Menene amfanin hatsi?

Porridge abu ne mai cakuda mai narkewa, shine, babban tushen kuzari na dogon lokaci. Akwai nau'ikan hatsi iri-iri, amma waɗanda suka fi yawa sune: buckwheat, shinkafa, sha'ir lu'ulu'u, masara, oat, semolina, gero da sha'ir. Kodayake ana kiran su ta hanyar gama kai guda ɗaya "hatsi", tasirin su da fa'idar jikin ɗan adam sun bambanta sosai.

Tebur - Nunin abubuwan da ke tattare da sunadarai, kitse da carbohydrates a cikin hatsi daban-daban, kazalika da ƙimar abincinsu da giram 100 na samfurin da ba a hana su ba.

Ana iya gani daga teburin cewa carbohydrates ne wanda yake tushen, don haka tare da ciwon sukari kuna buƙatar yin hankali da amfani da waɗannan samfuran, amma ƙari akan hakan daga baya.

Tebur - Rarraba bitamin da ma'adanai a hatsi daban-daban

Kamar yadda za'a iya gani daga tebur, abubuwan da suka fi amfani a cikin buckwheat da oatmeal sune mafi ƙasƙanci dangane da Semolina abun da ke ciki.

Hakanan, dukkanin hatsi suna da wadataccen fiber, wanda ke da amfani mai amfani a cikin hanjin kuma ya zama kyakkyawan rigakafin cututtukan ƙwayar cuta na narkewa.

Yanzu ƙarin game da kowane hatsi.

Buckwheat groats

Ana samun wannan hatsi a cikin kowane gida, tun daga ƙuruciya kowa ya ji labarin abubuwan amfani dashi kuma ba mai sauki bane. Daga dukkan hatsi, yana da matukar mahimmanci ga jiki.

Buckwheat yana da wadatar arziki a choline. Wannan abu ne wanda ke inganta aiki na tsarin juyayi na tsakiya.

Wannan hatsi kuma yana taimakawa wajen yakar anemia sakamakon yawan baƙin ƙarfe da yake dashi.

Mafi mahimmancin halaye don masu ciwon sukari sune:

• Inganta rigakafi da karfafa tasoshin godiya ga aikin yau da kullun.
• Kyakkyawan sakamako akan aikin zuciya, wanda aka samu tare da selenium, folic acid, potassium da magnesium.
• Contentarancin kalori (308 kcal a cikin gram 100 na hatsi da 132 kcal a cikin buhun shinkafan buckwheat akan ruwa). Kodayake buckwheat yana da carbohydrates mai yawa, baya bayar da tasirin gudummawar nauyi, saboda a hankali ana narke shi.
• Amfani na yau da kullun na buckwheat porridge yana taimaka wa ƙananan cholesterol, don haka rage haɗarin atherosclerosis.

Iyakance wannan hatsi ne kawai ga mutanen da ke haɗuwa da ƙwanƙwasawar jini, babu sauran abubuwan hanawa.

Yawancin fa'idodi kuma a cikin oatmeal. Tana da daidaitaccen tsari mai cikakken tsari. Yana da magungunan antioxidants da yawa waɗanda ke inganta farfadowa da kuma hana ci gaban kansa.

Oatmeal shine jagora a cikin zinc, yana taka rawa sosai wajen kiyaye garkuwar jiki, yana kuma da amfani ga aikin haihuwar maza, inganta iko da maniyyi.

Wannan hatsi yana da babban adadin fiber, wanda yake tsabtace hanji cikin mahimmanci, kuma saboda daidaituwar mucous ɗinsa, ana amfani da oatmeal broth don magance cututtuka da yawa na ciki.

Fa'idodi ga masu ciwon sukari:

• Rage cholesterol godiya ga beta-glucan da wannan hatsi ya ƙunsa. Farantin karfe na oatmeal na iya rage cholesterol zuwa 20%.
• Contentarancin kalori, 305 kcal a cikin hatsi mai ƙamshi da kuma 88 kcal a cikin kayan kwalliya akan ruwa.
• Yin rigakafin cututtukan zuciya da na jijiyoyin jini.
• Rashin haɗarin jini, kuma a sakamakon haka, raguwar bugun zuciya da bugun jini, yana raguwa.
• Abu mafi mahimmanci ga masu ciwon sukari shine ikon oatmeal don rage matakan sukari.

Kada ku ci wannan hatsi tare da cutar celiac (rashin haƙuri) da gazawar koda.

Hakanan, baku buƙatar cin abinci na oatmeal sau da yawa, saboda yana taimakawa rage ƙwayar jini da osteoporosis. Wannan yana faruwa ne saboda phytic acid, wanda oatmeal ya ƙunshi ƙari. Phytic acid ya ɗaura ma'adanai da yawa kuma yana ma'amala da ƙwaƙwalwarsu.

Tsarin hatsi

Rice kuma yana da abubuwa masu amfani a cikin kayan sa, amma idan aka kwatanta da wasu hatsi, ƙasa kaɗan. An ƙididdige shi don babban abun ciki na thiamine (bitamin B1), wanda ya wajaba don lafiyar tsarin mai juyayi.

Rice kuma yana da mahimmancin ma'anar glycemic, musamman fari, don haka kuna buƙatar yin hankali, ya fi kyau bayar da fifiko ga launin ruwan kasa, ko daji ko shinkafa ja. Misali, yawan glycemic index na shinkafa na daji shine 35 IU, fararen fata shine 70 IU, abun da ke cikin kalori ya bambanta da sau uku, a cikin daji, ba shakka, yana ƙasa da ƙasa.

Farar shinkafa daga abinci ita ce mafi kyau a ware, saboda saboda yawan abubuwan sitaci da kuma saurin ɗaukar shi, yana haifar da tsalle-tsalle a cikin glucose. Amma yana halatta a yi amfani da shi, a iyakance mai yawa, shinkafa steamed.

Amma naman daji ne, ja da shinkafa mai launin fata da ke da wadataccen abinci mai gina jiki kuma ba sa haifar da ƙaruwa sosai a cikin sukari, tunda ba su da ɓoye.

Masara grits

Duk da yawan adadin kaddarorin masu amfani, wannan hatsi yana da ƙarancin raguwa - babban ma'aunin glycemic (75 PIECES). Don haka, yakamata masara na masara don nau'in ciwon sukari na 2 ya zama mai ƙarancin yawa kuma a haɗe tare da waɗancan samfuran waɗanda ba sa haifar da haɓakar glucose ba.

Amma bai kamata a cire shi gaba ɗaya daga abincin ba, wannan hatsi yana da kyakkyawan ikon haɓaka metabolism na lipid.

Lu'ulu'u na sha'ir

Wannan hatsi kuma yana da fa'ida sosai, kuma yana da ƙarancin ma'aunin glycemic, don haka ba kawai zai yiwu ba, har ma ya zama dole, don amfani dashi don kamuwa da cutar siga.

A cewar wasu rahotanni, wannan hatsi yana da sakamako mai hana ƙwayoyin cuta, kuma ya wajaba ga masu fama da ƙwayar cuta a yayin cutar.

Godiya ga kyawawan bitamin da ma'adinan, wannan hatsi yana da kyau ga fata da gani.

Don kawo iyakar fa'ida, ana iya cin wannan hatsi kamar sau uku a mako.

Sha'ir yana contraindicated a na maƙarƙashiya maƙarƙashiya da kuma ƙara yawan acidity na na ciki ruwan 'ya'yan itace.

Semolina porridge

Duk da cewa wannan shinkafar ba ta da cikakkiyar fa'ida mara amfani, kamar yadda yawancin su ke da'awa, bai cancanci cinye ta tare da cutar siga ba.

Wannan hatsi kusan bashi da wadataccen fiber, ana narke shi nan da nan kuma yana ƙaruwa da girman glucose. Kuma idan kuna yin barkono tare da madara, har ma da ƙara sukari, ma'aunin glycemic zai tafi da sikelin. Bugu da ƙari, yin amfani da Semolina akai-akai yana taimakawa wajen haɓaka nauyin jiki.

An ba shi izinin yin amfani da wannan kwandon kawai lokacin lokacin farfadowa bayan tiyata na hanji (tun da Semolina shine samfurin da ke da taushi) a cikin ƙarancin lokaci, don iyakantaccen lokaci kuma a ƙarƙashin kulawar likitancin endocrinologist. Tabbas, a wannan yanayin, an shirya shi akan ruwa kuma ba tare da sukari ba.

Millet hatsi ne mai hatsi wanda aka ba da shawarar ga ciwon sukari, ba kawai zai iya daidaita jikin tare da ma'adanai masu amfani da bitamin ba, amma zai taimaka wajen yaƙi da alamun bayyanar cutar.

An bincika cewa tare da amfani da na yau da kullun gero, mutum yakan rasa nauyi mai yawa. Hakanan an lura da raguwar cholesterol. Kuma kamar yadda kuka sani, tare da ciwon sukari, musamman nau'in 2, marasa lafiya sau da yawa suna fama da kiba da atherosclerosis.

Hakanan wannan hatsi na da amfani ga tsarin zuciya, tunda yana dauke da sinadarin potassium da magnesium a cikin adadi mai yawa.

Millet kuma yana taimakawa ƙananan matakan sukari, saboda yana da ikon haɓaka samar da insulin. Akwai ma hanyoyi na jama'a don kula da ciwon sukari da gero. Don yin wannan, wanke da bushe hatsi an sanya shi cikin gari. Yi amfani da foda na 1 tablespoon da safe a kan komai a ciki, an wanke shi da madara. Hanyar magani shine wata 1.

Sabili da haka, tambayar ko yana yiwuwa a ci gero gero tare da ciwon sukari, amsar ita ce unequivocal, kuna buƙatar!

Duk da fa'idodin da yawa, zai fi kyau iya rage gero ga wasu mutane. Wannan ya shafi mutane masu fama da maƙarƙashiya da ƙarancin acidity na ruwan 'ya'yan itace na ciki. Hakanan, abubuwan da ke ciki sun tsoma baki tare da shayewar aidin, don haka ba da kyau a yi amfani da gero don hypothyroidism.

Sha'ir sha'ir

Wannan hatsi dangi ne na sha'ir lu'u-lu'u, kamar sha'ir ne wanda aka goge sha'ir, ana samun ganyen sha'ir ta murƙushe hatsin da ba a girka ba. A saboda wannan dalili, sha'ir ya ƙunshi ƙarin fiber - wannan babbar tasa ce. Porridge yana sha a hankali kuma na dogon lokaci yana haifar da jin daɗin rai.

Kwakwal sha'ir yana da babban fa'ida kamar sha'ir lu'ulu'u, yana rage sukari da cholesterol.

Amsar kitsen ciki ta lalace a cikin mahaukacin sikila, maƙarƙashiya, cututtukan hanji na hanji.

Janar shawarwari don amfani

Tun da hatsi suke har yanzu carbohydrates, dole a lura da wasu matsakaici da hankali.

Halin da aka yi wa wani samfurin na iya bambanta sosai tsakanin mutane daban-daban, don haka yana da mahimmanci a auna glucose ta amfani da glucometer kuma a sanya ajiyan kayan abinci. Yana nuna abin da aka ci hatsi, da yawa, adadin gurasa da adadin sukari bayan cin abinci.

Tebur - Glycemic index da kuma gurasa na abinci na kowane hatsi.

Tebur ya nuna irin hatsi za a iya cinye shi da nau'in 1 da nau'in ciwon sukari 2, kuma wanda ba zai iya ci ba.

Zai fi kyau bayar da fifiko ga hatsi tare da ƙarancin glycemic index.Hakanan yana da mahimmanci a tuna cewa sukari, madara da sauran abubuwan haɓakawa suna ƙara yawan ƙididdigar glycemic, don haka yana da kyau a dafa hatsi a cikin ruwa, za a iya ɗanɗana shi da madadin sukari (alal misali, stevia).

Ya kamata cinikin ya zama na matsakaici, bai wuce gram 200 ba, kuma yakamata masara da masara a cikin rabo na 100-150 grams.

Bugu da ƙari, ba kawai za a iya shirya hatsi daga hatsi ba, har ma a ƙara a cikin abincin nama, salads, kayan yaji, kayan kwalliya da kayan miya; wannan yafi amfani fiye da dafa abinci tare da gari na yau da kullun.

Sabili da haka, hatsi sashi ne mai mahimmanci na abinci don ciwon sukari. Wasu daga cikinsu zasu daidaita jiki tare da abubuwa masu amfani, wasu kuma harma zasu taimaka wajen yakar cutar siga. Semolina kawai ya kamata a cire su kuma masara ya kamata a iyakance.