Abincin don sukari mai hawan jini

Kamar yadda muka sani, a baya, anyi amfani da tebur na abinci A'a. 9 don magance ciwon sukari. Kuma yanzu wannan abincin yana cikin cibiyoyin likitocin jihar. Ga mutanen da ke fama da kamuwa da ciwon sukari na 1, an zaɓi abincin da akayi daban-daban, kuma ɓangaren taimako ne kawai don ɗaukar insulin. Amma ga waɗanda ke fama da ciwon sukari na 2, abinci mai gina jiki a nan zai sami babban mayar da hankali ga kulawa da kiyaye matakan sukari na jini.

Matsayin glucose na jini da dalilan karuwa ko raguwa

A matsakaici, a cikin ƙwararren lafiya, matakan glucose na jini yana azumi daga 3.3-5.5 mmol / L. Bayan cin abinci, matakan glucose ya tashi sosai na ɗan lokaci, sannan a dawo dashi.

Akwai irin wannan abu a matsayin ƙididdigar glycemic - wannan shine damar haɓaka matakan glucose na jini tare da abinci wanda ke dauke da carbohydrates. Idan dabi'unsa sun haɓaka, to wannan yana nuna cewa glucose, wanda ke buƙatar insulin don sha, yana tarawa da sauri. Idan aka saukar da waɗannan dabi'u a abinci ko abinci, to, glucose yana shiga cikin jini a hankali kuma a ko'ina, kuma wannan yana buƙatar ƙaramar insulin.

Jerin samfuran samfura tare da glycemic index daban-daban (GI):

• a kasa 15 (kowane nau'in kabeji, zucchini, alayyafo, zobo, radish, radish, turnip, kokwamba, bishiyar askin, lek, rhubarb, barkono mai dadi, namomin kaza, kwai, squash),
• 15-29 (prunes, blueberries, cherries, plums, citrus 'ya'yan itace, lingonberries, cherries, cranberries, tumatir, kabewa, kwayoyi, cakulan duhu, kefir, fructose),
• 30–39 (baƙar fata, fari, ja currants, pear, sabo da busassun apples, peaches, raspberries, bushe apricots, Peas, wake, apricots, madara, cakulan madara, yogurt mai fruitan itace, lentil),
• 70-79 (raisins, beets, abarba, kankana, shinkafa, dankalin da aka dafa, ice cream, sugar, granola, cheesecakes),
• 80-89 (muffins, alewa, karas, karam),
• 90-99 (farin burodi, gasa da soyayyen dankali).

Kungiyoyi biyu na hormones suna shafar tattarawar glucose a cikin jini. Hormone dake rage glucose na jini shine insulin, hormones din dake kara glucose din jini sune glucagon, hormone girma da glucocorticoids, da kuma hormones adrenal. Adrenaline, ɗayan hormones mai damuwa, yana hana ƙaddamar da insulin a cikin jini. Ofaya daga cikin alamun bayyanar cututtukan sukari shine ƙaruwa mai tsawo a cikin glucose jini (hyperglycemia).

Sanadin cututtukan hyperglycemia na iya zama:

• yanayi daban-daban na damuwa
• gado na gado
• cututtukan ƙwayar cuta
• halayen rashin lafiyan halayen
• tsawancin sanyi, da sauransu.

Abin da za ku ci tare da cutar hawan jini (glucose)?

Abincin da ake buƙata don tallafawa mutane masu ciwon sukari ya kamata ya ƙunshi samfurin alama kamar zinc. Yana da matukar muhimmanci ga ƙwayoyin beta na pancreatic, saboda zinc yana kare su daga hallaka. Hakanan ya zama dole don aikin, ruɓewa da motsawar insulin. Ana samun sinadarin zinc a cikin abinci irin su naman sa da naman mara, naman bishiyar asparagus, koren wake, ƙwaɗan matasa, naman sa, ƙwai, albasa, namomin kaza, tafarnuwa, buckwheat. Ka'idojin zinc ga mutum shine 1.5-3 g. Abubuwanda suke dauke da zinc ba'a bada shawarar amfani dasu a lokaci guda kamar yadda abinci mai dauke da sinadarin kalsiya (madara da kayan kiwo), saboda alli yana rage yawan zarin zinar a cikin karamin hanji.

Matsakaicin sunadarai, mai da kuma carbohydrates don wannan ilimin ya kamata ya dace da 1: 1: 4. Idan muka dauki wadannan manuniya cikin sharuddan adadi, to sunadaran - 60-80 g / day (gami da g 50 na furotin na dabba), fats - 60-80 g / day (gami da 20-30 na kitsen dabbar) , carbohydrates - 450-500 g / rana (gami da polysaccharides 350-450 g, i.e. hadaddun carbohydrates).

A lokaci guda, kayan kiwo, kayayyakin kiwo da kayayyakin alkama yakamata a iyakance. Yana iya zama kamar kuna buƙatar cinye dumbin ƙwayoyin carbohydrates. Zan yi bayani: bisa ga wasu ka’idoji, mutumin da yake fama da cutar sankara bai kamata ya cinye guraben burodi sama da 7 ba (1 gurasar burodi ya dace da 10-12 g na carbohydrates da ke ƙunshe cikin samfurin abinci) a rana. Ko yaya, carbohydrates da mai haƙuri ya karɓa ya zama dole daidai kamar polysaccharides: suna ɗauke da mannose, furotin, arabinose. Suna kunna sinadarin (enzyme lipoprotein lipase), wanda ba a haɗu da isasshen yanayin yanayin ci gaban ciwon sukari, wanda shine ɗayan musabbabin wannan cutar. Sabili da haka, mannose da furotin ne suke haɓakawa don dawo da metabolism metabolism. Ana samun adadi mai yawa na mannose a cikin abinci irin su oatmeal, shinkafa, sha'ir, sha'ir, buckwheat, gero. Mafi kyawun tushen furotin mai narkewa shine ruwan teku (kelp). Dole ne a cinye shi a 25-30 g / rana. Amma ka tuna cewa zai iya taɓar da haɓakar mahaifa, sabili da haka, ba a ba da shawarar yin amfani da teku yayin yin ciki ba.

Amma ga hatsi, ƙarar su kusan 200-250 ml.

• An ba da shawarar yin amfani da kusan 200 g / ranar abincin burodi a cikin nau'in gurasar duhu (hatsin rai, gurasar iri, gurasar hatsi, da dai sauransu).
• Daga kayan lambu: kowane nau'in kabeji (yana da kyau a zafi su) - 150 g / day, tumatir (a cikin peeled a baya, saboda ya ƙunshi lectin, wani abu da ke lalata ƙwayoyin hanta) - 60 g / day, cucumbers (a baya peeled bawo, wanda ya ƙunshi sinadarin cucurbitacin, wanda ke lalata ƙwayoyin hanta). Squash, squash, kabewa - 80 g / day. Dankali (gasa, dafaffen) - 200 g / rana. Beets - 80 g / day, karas - 50 g / day, zaki da barkono mai haske - 60 g / day, avocado - 60 g / day.
• Daga cikin sunadaran asalin shuka, an bada shawarar amfani da bishiyar asparagus, koren wake, Peas matasa - 80 g / day. Zaitun - 5 pcs./day.
• Manyan 'ya'yan itatuwa da' ya'yan itace Citrus - 'ya'yan itace guda ɗaya a rana (apple, pear, kiwi, mandarin, orange, mango, abarba (50 g), peach, da dai sauransu, banda banana, inabi). Fruitsananan 'ya'yan itatuwa da berries (cherries, cherries, apricots, plums, gooseberries, raspberries, black, red, white currants, strawberries, strawberries, mulberries, da dai sauransu) - ana auna ƙarar su a cikin karamin dintsi.
• Sunadaran asalin dabba (naman sa, naman maroƙi - 80 g / day, alade mai ƙarancin gaske - 60 g / day, hanta (naman sa, naman maroƙi) - 60 g sau 2 a mako, nono kaza - 120 g / day, zomo - 120 g / day , turkey - 110 g / rana).
• Daga samfuran kifin: kifaye mai ƙoshin mai, mai nau'in kifi (salmon, kifi) - 100 g / rana.
• 1 kwai a rana ɗaya ko ƙwai 2 cikin kwanaki 2.
• Milk 1.5% mai - kawai azaman ƙarawa ne ga shayi, kofi, koko, chicory - 50-100 ml / rana. Hard cuku 45% mai - 30 g / rana. Cuku gida 5% - 150 g / rana. Biokefir - 15 ml / rana, zai fi dacewa da dare.
• Kayan kayan lambu: karin man zaitun budurwa ko man masara - 25-30 ml / rana.
• Daga cikin ƙoshin dabbobi, ana amfani da man shanu 82.5% mai - 10 g / day, kirim mai tsami 10% - 5-10 g / rana, yogurt na gida da aka yi a kan madara 1.5% mai - 150 ml / rana .

Ina kuma so in ambaci kwayoyi (walnuts, cashews, baƙi ko ƙwaya, almonds) - 5 inji mai kwakwalwa. Daga cikin 'ya'yan itatuwa da aka bushe, zaka iya amfani da: busasshen apricots - 2 pcs./day, fig - 1 pcs./day, prunes - 1 pcs./day. Ginger - 30 g / rana. Game da zuma, ana bada shawarar yin amfani da shi fiye da 5-10 g / rana kuma ba tare da abin sha mai zafi ba, saboda lokacin mai zafi, yana samar da 5-hydroxymethyl furfural, wani abu wanda ke lalata sel hanta. Dukkanin tsire-tsire kore (alayyafo, zobo, faski, arugula, Basil, kowane nau'in salads, da sauransu) ana bada shawara ga kakar tare da kirim mai tsami 10% ko yogurt dafa shi a gida.

Kayayyakin kamar beets, cakulan duhu, yakamata a haɗa shi da samfuran dake ɗauke da alli (madara da kayayyakin kiwo). Daga taliya za ku iya amfani da taliya irin taliya - 60 g (a bushe bushe) sau 2 a mako. Namomin kaza (zakara, naman kaza na hatsi) kawai horar da - 250 g / day.

Abincin abinci da fasahar dafa abinci

Abincin ya kamata ya zama sau 5-6 a rana tare da tazara tsakanin abinci na awanni 2-3 da abinci na ƙarshe 1.5-2 hours kafin lokacin kwanciya.

1. Yana da kyau a fara karin kumallo tare da hatsi tare da ƙari na kwai 1 ko ƙwai 2 a cikin nau'i na omelet a cikin wannan girma. Ofarar hatsi kamar 250-300 ml. Daga cikin abubuwan sha don karin kumallo, zaku iya amfani da shayi tare da madara, kofi tare da madara, koko tare da madara, chicory tare da madara. Idan baku son ƙara madara ga waɗannan abubuwan sha ba, zaku iya haɗasu tare da cuku mai ƙarfi na 45% mai ko cuku na gida.
2. Don cin abincin rana, ana bada shawara don yin 'ya'yan itace da kuma hadaddiyar giyar-yogurt, zaku iya ƙara kwayoyi da' ya'yan itatuwa da aka bushe, ko kuma amfani da salatin kayan lambu kamar Griki ko Shopska ko sauran salati masu kama.
3. Don abincin rana, ya kamata ku yi amfani da jita-jita na farko (jan borsch, kore miyan, miyan kaza, broths daban-daban, miyan, da sauransu) a cikin girma na 250-300 ml / rana. Na biyu ya ba da shawarar nono mai kaza, kaza (kafin magani mai zafi, cire fata daga cikin kaza), naman sa, naman maroki, naman alade mai laushi (a cikin nau'in meatballs, meatballs, brisole) ba tare da ƙara ƙwai a cikin naman minced ba. Tunda sunadarin avidin da aka samo a cikin kwai yana toshe ƙwayar baƙin ƙarfe a cikin naman, ba a ba da shawarar a haɗe shi da kayan lambu a cikin abinci guda. Don shirya naman, ana bada shawara don tsabtace nama daga fascia da tendons, gungura sau 2 a cikin abincikin nama tare da ƙari da albasa da gishiri. Yana da kyau a yi amfani da kayan abinci tare da hatsi ko taliya mai hatsi. Ya kamata a fadada tazara tsakanin nama da abinci a abinci zuwa awanni 1-1.5.
4. Daga cikin abubuwan sha, busassun 'ya'yan itace ko roba mai zaki, ko' ya'yan itace da Berry jelly, ko sabo, wanda aka cakuda shi da ruwan kwalba, ana bada shawarar.
5. Don shayi na yamma, zaka iya amfani da cuku gida da salatin 'ya'yan itace ko salatin' ya'yan itace, ko salatin kayan lambu tare da ƙara 150 g / rana.
6. Abincin dare ana bada shawara don fara tare da jita-jita na kifi tare da ƙari da tasa gefen kayan lambu. Daga abubuwan sha: shayi, koko ko chicory tare da ƙari da madara. Da dare, zaku iya sha gilashin biokefir ko ku ci yogurt. Yana da kyau a sha ruwa a cikin ƙarar da aka ƙididdige: 20-30 ml na ruwa a kowace kilo na nauyin jiki. Correctionaramin gyara: a lokacin rani, adadi shine 30 ml, a cikin bazara da kaka - 25 ml, kuma a cikin hunturu - 20 ml. Ana amfani da wannan ruwan ne la'akari da duk ruwan da zaku sha (abubuwan sha da kuma karatun farko).

Kayan fasahar dafa abinci ya dogara ne akan gaskiyar cewa yana da kyawawa don shirya duk kayan abinci ba tare da ƙara mai ba. Kayan lambu mai kitse (zaitun, mai masara) yakamata a ƙarasa da abinci kafin a fara bautar, saboda a sakamakon dumama mai kayan kayan bushewa da carcinogens, waɗanda ke haifar da bangon ganuwar jijiyoyin jini kuma ba wai kawai haɓakar cututtukan zuciya ba ne kawai. a cikin mutane, amma kuma oncological Pathology. Nau'in dafa abinci: tururi, tafasa, tuƙi, yin burodi.

Kammalawa

Don takaitawa. Don dawo da matakan sukari na yau da kullun na jini, ya zama dole don bin wasu shawarwari na abinci mai gina jiki, lura da tsarin abinci da sarrafa fasaha lokacin shirya jita-jita.

TV mai lafiya, masanin abinci mai gina jiki Ekaterina Belova yayi magana game da ka'idodin tsarin abincin don ciwon sukari:

Ka'idodin Abinci don Ciwon Sihiri

Matsayin glucose na jini shine 5.5 mmol / L. Wannan yanayin rashin lafiyar jiki ne. Yana ƙaruwa da alama, amma ba alama ce ta 100% na ci gaban ciwon sukari ba. Don irin waɗannan mutane, ana bada shawarar lambar tebur 9.

Matakan sukari na jini ya tashi sakamakon karancin insulin. A cikin cutar sankarar mama, cutar tajjeniya ba zata iya fitar da ka'idodin hormone ba. Wasu lokuta yanayi na tasowa wanda kwayoyin jikinsu basu cika yin insulin ba, wanda hakan ke haifar da tarin sukari a cikin jini. Tare da matakan sukari mai yawa, aikin jiki da kuma taimakon abinci mai dacewa. Ka'idojin abinci:

• Carbohydrate abinci mai gina jiki. Kalori na iyakance zuwa 1500-1800 kcal.
• Tushen abinci mai gina jiki shine hadaddun carbohydrates, kayan lambu da furotin dabbobi, kayan lambu da 'ya'yan itatuwa.
• Ba za ku iya jin yunwa
• Abincin - guntu: sau 5-6 a rana, ƙaramin rabo.
• Zaɓi abinci tare da rage yawan adadin kuzari, sarrafa ƙididdigar glycemic.
• Ana cire ƙananan carbohydrates daga menu.

Janar shawarwari

Abinci don rage yawan sukari na jini yana bunkasa ga kowane mai haƙuri. Ana la'akari da yanayin gaba ɗaya, aikin jiki, salon rayuwa, rashin lafiyan abinci. Canjin zuwa sabon tsari ya zama mai samun sauki kuma mai jin daɗi ga mara haƙuri. Shawarwarin don masu ciwon sukari da marasa lafiya da sukari mai yawa:

• Tare da sukari mai yawa, yana da mahimmanci a lura da rabo na furotin, mai da carbohydrates .. Kula da ma'auni na mai, sunadarai da carbohydrates. Kimanin abun ciki: furotin - 15-25%, lipids - 30-35%, carbohydrates - 45-60%. Yawan adadin kuzari likita ne ya ƙaddara shi.
• Ku ci a lokaci guda.
• Yana da kyau a ci sabo kayan lambu - ana cire bitamin a lokacin dafa abinci.
• Zaɓi yanayin dafa abinci mai laushi - guje wa soya, dafa abinci, gasa, tururi.
• Sha akalla lita 1.5 na ruwa.
• Iyakance gishiri.
• Rage barasa da shan sigari.
• Sanya fifiko ga abincin mai amfani da fiber.
• Kada ku ci abinci sa'o'i 2 kafin lokacin kwanciya.
• Ana lissafta adadin carbohydrates yayin yin la'akari da aikin jiki.

Abincin mace mai ciki tare da sukari mai jini ya ginu ne bisa ka'idodi iri ɗaya. Abinci ya kamata ya zama mai kauri, ƙanshi mai ƙarfi ba a yarda da su ba. Yana da kyau a rika auna matakan sukari na jini akai-akai yayin daukar ciki, kuma tare da kara karuwa, nemi likita.

Kafin zuwa gado, kada ku sha madara ku ci 'ya'yan itace. A cikin mata masu juna biyu, abincin yana cike da kayan dafaffen nama, farin cuku, ganye da kayan lambu sabo. Idan kuna son kayan zaki, akwai cookies ɗin biscuit. Kuna iya pamper kanku da jaririn jelly daga sabo ko sabo mai sanyi.

Manyan kayan lambu mai yawa

An bada shawara don iyakance amfani da kayan lambu tare da babban glycemic index - dankali, beets. Bayar da fifiko ga kayan sabo, da aka dafa ko dafaffen. Kafin tattara menu na mako guda, bincika ƙirar glycemic. Tebur na GI yana cikin hanyoyin buɗe. Ba tare da hanawa ba, zaku iya cin kayan lambu masu zuwa:

• Pumpkin jita-jita suna da lafiya kuma suna da dadi tare da ƙaramin G.I.
• kabewa
• kwai
• barkono mai dadi
• kabeji
• salatin
• Tumatir
• durƙusa
• cucumbers
• ganye.

'Ya'yan itãcen marmari da berries

Yana da kyau ka zaɓi nau'ikan da ba a saka ba. Don ninka abincinku da sukari mai jini, zaku iya shirya abubuwan sha masu wartsakewa - lemonade, compote, ruwan 'ya'yan itace. Haramcin ya dogara da ayaba, zabibi, inabi, guna, ɓaure. An cire kwanakin kwanan wata - GI su raka'a 109 ne. An yarda:

• Yawancin 'ya'yan itacen citrus: orange, mandarin, lemun tsami, innabi.
• Sanannun 'ya'yan itatuwa: apples, pears, plums, peaches, nectarines.
• Lambunan lambun da gandun daji: strawberries, raspberries, baƙar fata da launin ja, launin ruwan 'ya'yan itace, shudi, ruwan bredi, ceri, ceri.

'Ya'yan itãcen marmari masu kyau da overripe suna da adadin kuzari, don haka yana da kyau a barsu.

Nama da kifi

Tare da cutar hawan jini, ana bada shawarar abinci mai guba:

• Naman ya kamata ya zama lemu, ya dace: naman sa, kaza, zomo.
• zomo
• naman maroƙi
• naman sa
• kaji.

Lokacin dafa abinci, ana cire kitse mai yawa, kuma an cire fata daga tsuntsu. Kuna iya tsarmar abincin tare da cin abinci: hanta, harshe, zukatan kaji. Abincin da aka hana:

• naman alade mai kitse da naman sa,
• sausages, sausages, dafa da kyafaffen tsiran alade.

Don rage sukari, ana ƙara abincin teku da ƙananan kifin abinci a cikin abincin: kwalin, pike, pikeperch, da kifin.Squids, mussel, shrimps da scallops cikakke ne a matsayin abinci mai cin gashin kansa da kuma kayan salads. Ba za ku iya soya nama da kifi ba. Gurasar dafa abinci da dafaffun abinci suna da ƙoshin lafiya, sun shahara tsakanin marasa lafiyar maza, musamman waɗanda ke fama da ƙuntatawa.

Milk da sukari na jini

Wajibi ne a ware madara mai mai abinci:

• kirim, kirim mai tsami,
• man shanu, margarine, yada,
• madarar mai
• cuku mai rawaya.

Waɗannan samfuran suna da amfani ga mata masu juna biyu, yara, kaɗan kaɗan kaɗan za a iya ci su da sukari mai jini. Amma kefir mai-kitse, madara mai gasa, Cuku, Lafiya, feta cuku, suluguni, cuku mai-kitse da yogurt mara nauyi wadanda ake amfani dasu a kowane lokaci na rana. Yana da mahimmanci don sarrafa girman sashin, saboda haka duk da kasancewar babu hane-hane, ba kwa buƙatar shan lita na kefir a zaune ɗaya.

Cereals da sukari mai yawa

Farar shinkafa yana da muhimmanci ga masu ciwon sukari.

Cereals ingantacciyar hanyar samar da fiber ce da takaddun carbohydrates. Su ne tushen abinci, mai cikakken daidai, mai sauƙin shirya kuma akwai wa mutanen da ke da kuɗi daban-daban. Abincin da aka ba da shawarar hatsi don daidaita sukari:

• lu'u-lu'u
• oatmeal
• herculean
• buckwheat
• gero
• alkama da nau'ikan sa: bulgur, couscous, arnautka.

Babban sukari bai dace da Semolina ba, har da farin shinkafa. Amfanin waɗannan hatsi ba ya toshe yiwuwar cutar da jiki. Har ila yau, hatsi da granola suna da lahani. Sun haɗa da masu kwantar da hankali da abubuwan kiyayewa, adadi mai yawa na abubuwan zaki. Don rage sukari na jini, zai fi kyau a zaɓi grits mai laushi.

Darussan farko

Haramun ne a ci miya mai kitse a cikin broths nama - hodgepodge, borscht, lagman. Kowane hanya na farko an shirya ba tare da ƙara nama ba. Kuna iya tafasa yanki daban, kuma kafin yin crumble kai tsaye a cikin farantin. Yana da amfani ku ci ɗan itacen tsami, okroshka, naman kaza da miyar wake, borscht akan kayan lambu, miyar kursi da aka yi da ƙamshin koren. Broths mai yawa yana haɓaka sukari.

Sauran abinci

• A kayan zaki, zaku iya Berry mousse ba tare da sukari ba .. An yarda a dafa sorbet, Berry mousse, alewar jelly.
• Kuna iya cin burodi da hatsin rai. Yin burodi tare da farin gari ba a yarda da shi ba.
• Za'a iya haɗa man zaitun da kayan lambu a abinci kaɗan.
• Qwai ne Boiled, steamed, gasa. Tare da babban matakin "mummunan" cholesterol, yolks suna ƙarƙashin ƙuntatawa.
• Shagunan shago, abinci mai sauri, mayonnaise, mummunar cutar glucose.

Tare da sukari mai jini, baza ku iya cin abinci ba, kayan lefe, sanduna, waina da kayan lemo tare da ƙamshi mai.

Sample menu

Don rage sukarin jini, ya zama dole don tsara masu girma dabam:

• stewed kayan lambu, yankakken, mashed dankali - har zuwa 150 g,
• farkon farashi shine 200-250 g,
• kayayyakin nama ko kifi - 70 g,
• burodi - yanki 1,
• ruwa - 1 kofin.

• Kifin kifi suna da kyau don karin kumallo .. Karas mai daɗi, oatmeal akan ruwa,
• buhun shinkafan, dafaffen kwai,
• cuku mai low-mai mai tare da peach,
• kifi, tumatir,
• sha'ir, farin cuku, kayan lambu,
• tururi omelet tare da namomin kaza, salatin kayan lambu,
• steamed oatmeal, kefir, apricot.

• apple
• cuku gida ba tare da sukari,
• kefir
• wani suluguni,
• kayan lambu yankan
• lemu mai zaki ko innabi.

• wani irin abincin tsami, gyada, gasa, kabeji,
• borsch, gero, buhunan shinkafa, gero, itacen gero, da ƙamshi kore,
• miyan kabeji, stewed kabeji da kaza,
• naman kaza, salatin abincin mai, abincin kifin,
• fis fis puree, turkey da kayan lambu da aka soya, tumatir da salad na mozzarella,
• wake, miyar barkono, tumatir da kokwamba,
• zucchini da miyan dankalin turawa, soyayyen dankalin turawa, salatin karas tare da kwayoyi.

• Yogurt-mai-sukari da maraice ta abincin rana, babban abun ciye-ciye.
• yogrt na sukari kyauta
• dintsi na berries
• walnuts
• fermented gasa madara,
• pear
• gida cuku casserole.

• omelet tare da kayan lambu, gasa fillet,
• turkey meatballs, kayan lambu yanka,
• zucchini casserole, naman sa turus
• gasasshen kifi, gyada barkono,
• cutlet, gyada, gyada,
• abincin cin abincin teku, farin cuku, tumatir,
• dafaffen naman sa, salatin tare da ganye da ƙwai.

Gidan Cuku Casserole

1. Rub da fakiti na karamin mai mai cuku ba tare da sukari ba ta sieve.
2. Addara 2 yolks, lemon zest, vanilla, kirfa da 100 ml na madara, Mix.
3. Beat zuwa ganiya 2 furotin tare da tsunkule na gishiri.

Salatin Olivier

1. Tafasa kaji, sara sosai.
2. Cook 4 qwai da 100 g na wake, gasa karas. Yanke a daidai cubes.
3. Kwasfa da kore apple, a yanka, ƙara a cikin salatin.
4. Don miya, haɗa yogurt mai ƙarancin mai, mustard, soya miya. Addara tare da salatin, gishiri da Mix. Ado da ganye.

Za'a iya haifar da yawan sukari mai jini ta hanyar yawan aiki, gado, da cututtuka na kullum. Abincin da ya dace da sukarin jini kawai da farko yana da wahala. Littlean tunani kaɗan a cikin dafa abinci da tsarin abinci zai taimaka muku don guje wa matsaloli.

Duk wani abinci yana haɓaka sukari na jini, kuma yana aiki tuƙuru don rage shi.

Menu don hawan jini mai yawa na mako guda da kowace rana

Increaseara yawan sukarin jini wata alama ce mai mahimmanci wacce ke buƙatar kulawa ta musamman. Sau da yawa ana irin wannan cin zarafin ana gano shi da haɗari. A wasu halaye, karuwar sukari jini yana bayyana a cikin bayyanannun abubuwa.

Rage glucose na jini ana iya yinshi ta hanyoyi da yawa, alal misali, ta hanyar canje-canjen rayuwa. Likitoci sun ce lura da kowace cuta ba zai kawo sakamako da ake tsammanin ba idan ba a bi abinci mai gina jiki yayin amfani da magunguna ba.

Tare da taimakon kayan abinci da magunguna, an kafa kimanin lokacin yin amfani da sukari na jini. A cikin 'yan shekarun nan, kowane mutum na 50 a duniya yana da ciwon sukari. Tare da cutar hawan jini, abinci abu ne mai mahimmanci don daidaita yanayin gaba ɗaya kuma ya daidaita matakan glucose.

Alamomin kamuwa da cutar siga da cututtukan da ke da dangantaka

Ciwon sukari na Rana 1 yana faruwa ne saboda ƙwanƙwasa ya daina samar da isasshen insulin. Wannan ilimin halittar cuta an bayyana shi ne sanadiyyar aiwatar da tsarin cututtukan dake tattare da hanjin glandon, β kwayoyin jikin sa sun mutu. Mutanen da ke da nau'in 1 na ciwon sukari sun zama suna dogara da insulin kuma ba za su iya rayuwa bisa al'ada ba tare da allura ba.

A cikin nau'in ciwon sukari na 2, ƙarancin insulin a cikin jini ya zauna a matakin al'ada, amma shigar sa cikin sel ya yi illa. Wannan saboda kitse da yake kan fayel sel yana lalata membrane kuma yana toshe masu karɓa don ɗaura wannan jikin. Don haka, nau'in ciwon sukari na type 2 ba insulin ba ne, don haka babu buƙatar allura.

Increasearin yawan sukari na jini yana faruwa ne yayin da ƙarfin jiki na ɗaukar insulin ya lalace. Saboda gaskiyar cewa ba a rarraba hormone din daidai ba, an fi mai da hankali cikin jini.

Irin waɗannan take hakki galibi ana ciyar da su ta:

• cutar hanta
• babban cholesterol
• kiba
• na kullum cututtukan farji
• dabi'ar gado.

Likitoci sun yi imani da cewa sukarin jinin al'ada shine 3.4-5.6 mmol / L. Wannan mai nuna alama na iya canzawa ko'ina cikin rana, wanda shine tsari na halitta. Dole ne a ƙara da cewa abubuwan da ke ƙasa suna shafar matakan sukari:

1. ciki
2. mummunan cututtuka.

Wanda cutar ta kama shi akai akai, gajiya da juyayi shine yake yawan fama da wannan cutar.

Idan an dauki matakan da suka dace, to matakin glucose zai koma al'ada. Hyperglycemia shine karuwa a cikin matakan sukari fiye da 5.6 mmol / L. Gaskiyar cewa ana yin sukari da za a iya faɗi idan an yi gwajin jini da yawa a wani lokaci. Idan jini ya zarce mm 7.0, wannan yana nuna masu ciwon suga.

Tare da ƙara ƙanƙanta matakin sukari na jini, kuna buƙatar menu don kowace rana.

Akwai wurare da yawa da suka nuna yawan sukarin jini:

• urination akai-akai
• gajiya
• rauni da kuma rauni,
• bushe baki, ƙishirwa,
• babban ci don asarar nauyi,
• jinkirin warkarwa da raunuka,
• rauni da rigakafi,
• rage gani
• fata mai ƙaiƙai.

Aiki ya nuna cewa waɗannan alamun suna bayyana bi da bi, kuma ba nan da nan ba. Idan mutum ya ga waɗannan alamun, ya kamata su fara bincike da wuri-wuri don hana tasirin rashin lafiyar.

M shawarwarin

Tare da karuwa da sukari na jini, yana da mahimmanci sanin abin da zaku iya ci da abin da ya kamata a guji koyaushe. A lokuta da yawa, ana amfani da teburin abinci na abinci bisa ga Pevzner A'a 9. Wannan abincin ya sa ya yiwu:

1. daidaita al'ada glucose na jini
2. ƙananan ƙwayoyin cuta
3. cire kwantar da hankali,
4. inganta hawan jini.

Irin wannan abincin yana haifar da raguwa a cikin adadin caloric a kowace rana. Yawan faty na kayan lambu da kuma hadaddun carbohydrates akan menu kuma an rage su. Idan kun bi irin wannan shirin, dole ne ku yi amfani da samfuran da suke maye gurbin sukari.

Yawancin kayan zaki a kan sunadarai da tsire-tsire suna kan kasuwa. Masu ciwon sukari yakamata su bar cholesterol da abubuwa masu ɗorewa. Ana nuna wa mara lafiyar bitamin, abubuwan narpotropic da fiber na abin da ake ci. Duk wannan yana cikin hatsi, 'ya'yan itatuwa, cuku gida da kifi.

Don hana sukarin jini daga hawan jini, dole ne a bar jam, ice cream, muffin, Sweets da sukari gaba ɗaya. Bugu da kari, baku bukatar ku ci Goose da naman duke.

Ban da abinci:

• madara mai gasa
• kirim
• nau'in kifi mai ƙima
• kayayyakin salted
• yogurt mai dadi
• fermented gasa madara.

Babban sukari contraindication ne na cin taliya, shinkafa, nama mai kauri da kuma semolina. Babu buƙatar cin kayan ciye masu yaji da kayan yaji, kayan lambu, da kuma kayan yaji iri iri.

Mutanen da ke da sukari mai yawa bai kamata su ci 'ya'yan inabi da zabibi ba, har ma da' ya'yan itatuwa masu zaki, gami da ayaba. Hakanan haramun ne giya da ruwan giya.

Tsarin abinci mai ɗauke da sukari ya ƙunshi samfurori daga hatsi mai kyau, nama mai laushi da kifi. Bugu da kari, yawancin 'ya'yan itatuwa da kayan marmari, ganye masu yawa, ganye iri iri yakamata su kasance cikin tsarin abincin. Kuna iya cin ƙwai cikin matsakaici.

Mutanen da ke da ciwon sukari suna buƙatar cinye wani adadin kayan kiwo tare da ƙarancin mai. An yarda da kayan ciye-ciye, amma tare da dogon hutu.

Yakamata menu ya hada da sabbin salatin, wanda aka yi daga 'ya'yan itatuwa da kayan marmari, kuma wanda aka kera shi da man zaitun, yogurt na gida ko kirim mai tsami mai kauri

Siffofin abinci

Masu ciwon sukari suna buƙatar yanke shawara akan menu na samfuri na mako guda. Don karin kumallo, zaku iya cin oatmeal tare da man shanu kaɗan. Hakanan, ana yarda da masu ciwon sukari su ci gurasar burodin hatsin rai tare da cuku mai-mai mai mara nauyi da shayi mara nauyi. Bayan 'yan awanni, mutum zai iya cin apple ko kuma cuku na gida mai mai.

Don abincin rana, kuna buƙatar dafa miya da na biyu, alal misali, burodin buckwheat tare da kayan kaji. Abincin rana da rana ya ƙunshi 'ya'yan itatuwa mara ruwa. Don abincin dare, masu ciwon sukari na iya cin salatin kayan lambu tare da naman tururi ko kifi, da shayi ko compote.

Don rage matakin sukari a cikin jinin mutum, yana da mahimmanci a lissafta yawan adadin kuzari na yau da kullun na abinci. Karin kumallo a farkon lokacin da kuke buƙatar misalin 8 da safe. Abubuwan da ke cikin kalori na karin kumallo na farko ya kamata su zama 20% na adadin kuzari na yau da kullun, wato daga kilo 480 zuwa 520.

Ya kamata karin kumallo na biyu ya faru da karfe 10 na safe. Abubuwan da ke cikin kalori shine 10% na adadin yau da kullun, shine kilo 240-260. Abincin rana yana farawa da misalin ƙarfe 1 na dare kuma kimanin kashi 30% na yawan adadin kuzari na yau da kullun, wanda yake daidai da adadin kuzari 730-760.

Abincin ciye-ciye a cikin awanni 16, abincin rana da rana kusan 10% na adadin kuzari na yau da kullun, wato, adadin kuzari 250-260. Abincin dare - 20% na adadin kuzari ko kilogram 490-520. Lokacin abincin dare shine sa'o'i 18 ko kadan daga baya.

Idan da gaske kuna son cin abinci, zaku iya yin abincin dare da karfe 20 na dare. A wannan lokacin, ba za ku iya cinye fiye da kilo 260 ba.

Yana da mahimmanci yin nazari dalla-dalla game da ƙimar kuzarin samfuran da aka nuna a allunan kalori.

Dangane da waɗannan bayanan, an tattara menu don mako.

Tebur 9 don nau'in 1 na ciwon sukari

Mutanen da ke dauke da nau'in 1 na ciwon sukari suna buƙatar allurar insulin akai-akai. Mai haƙuri yakamata ya riƙa saka idanu da yanayin da ake sarrafa enzyme da matakan glucose. Mutane da yawa sunyi kuskure cewa sunyi imani cewa idan kullun allurar insulin, buƙatar kula da abincin ku ya ɓace. Yana da mahimmanci don haɓaka abincin da ke rage sukari jini.

Likitoci sun ba da haske game da ka'idodin ka'idodin abinci mai gina jiki don nau'in 1 na ciwon sukari:

1. Yin amfani da carbohydrates kayan lambu. Ba'a yarda a saukad da su cikin narkewa mai narkewa ba. Zaka iya amfani da lafiyar gefen abinci don masu ciwon sukari,
2. Abincin yakamata ya zama akai, amma yanki ne. Kuna buƙatar cin abinci sau 5-6 a rana,
3. Ana amfani da madadin sukari maimakon sukari,
4. An nuna rage girman fats da carbohydrates.
5. Duk samfuran dole ne a tafasa, gasa ko steamed,
6. Ana kirga raka'a gurasa.

Kuna iya rage matakin sukari idan kuna cinye waɗannan samfuran a kai a kai:

• Berries da 'ya'yan itatuwa,
• Kayan amfanin gona
• Masara da dankali
• Samfura tare da sucrose.

Abun Teku yana da matukar amfani ga masu ciwon sukari na 2. Zaku iya dafa miyan soya da cokali a kan kifi mai kitse da nama. An yarda da 'ya'yan itacen Acid. Likitan da ke gudanar da aikin ne kawai zai iya bada damar cin sukari.

Tare da izinin likita mai halartar, zaku iya cin kayan kiwo. Ya kamata a lura cewa amfani da kirim mai tsami, cuku da kirim an cire shi gaba daya. Kayan yaji da biredi kada su zama mai ɗaci da yaji.

Har zuwa 40 g na kayan lambu da mai an yarda da su kowace rana.

Gurasar abinci

Abincin da ke da sukari mai jini yakamata a rage shi zuwa ƙididdigar gurasar gurasa - XE. Carbohydungiyar carbohydrate ko gurasar burodi shine adadin carbohydrate wanda ke mayar da hankali akan glycemic index, ana buƙatar daidaita abinci na waɗanda ke da ciwon sukari.

A zahiri, yanki na gurasa daidai yake da 10 g gurasa ba tare da zarur ko 12 g tare da zaruruwa ba. Ya yi daidai da abinci na 22-25 g. Wannan rukunin yana ƙaruwa da yawan glucose a cikin jini da misalin 1.5-2 mmol / L.

Mai ciwon sukari ya kamata yasan kansa da tebur na musamman inda akwai takamaiman zane guraben gurasa a duk nau'ikan samfurin, wato a:

1. 'Ya'yan itace
2. Kayan lambu
3. Kayan abinci
4. Abin sha
5. Krupakh.

Misali, a cikin wani farin burodi shine 20 g XE, a wani yanki na Borodino ko hatsin rai - 25 g XE. Kimanin 15 g gurasa na gurasa suna cikin tablespoon:

Babban adadin XE yana cikin waɗannan samfuran:

1. Gilashin kefir - 250 ml XE,
2. Beets - 150 g
3. Lemon uku ko yanki na kankana - 270 g,
4. Karas uku - 200 g,
5. Cupsaya daga cikin kofuna waɗanda ruwan 'ya'yan tumatir - 300 g XE.

Dole ne a samo irin wannan tebur kuma ku rage abincinku. Don rage sukarin jini kuna buƙatar ci daga 3 zuwa 5 XE don karin kumallo, karin kumallo na biyu - ba fiye da 2 XE ba. Abincin dare da abincin rana kuma ya ƙunshi 3-5 XE.

Abin da abinci ke haɓaka sukari na jini: tebur da ka'idodin abinci don ciwon sukari

An ƙaddara yawan glucose ta amfani da gwajin jini. Koyaya, ana iya ɗauka daga yatsa ko jijiya. Ragewar glucose ana kiranta hypoglycemia, kuma karuwa ana kiranta hyperglycemia. Ana la'akari da ƙa'ida ta kwarai a matsayin mai nuna alama - 3.3-5.5 mmol / l.

Yawan sukari na jini a cikin yara ya cika ka'idodin manya tun daga shekaru 5

Amma ba da lokacin mutum da sifofin jikin mutum, yana iya canzawa. Misali, a cikin yara 'yan kasa da shekaru 14, mai nuna alama na iya zama kasa da al'ada. Mutane bayan 40-50 suna da ɗan ƙaramin ƙima..

Cewa binciken amintacce ne, an ba da shi da safe, a kan komai mara ciki.Idan sakamakon ya nuna babban matakin, misali 7-8 mmol / l, to ya kamata ku damu.

Ya kamata a yi ƙarin gwaje-gwaje don kawar da cutar. Ana iya samun alamun cutar sankara a cikin yara anan.

Kimanta yanayin glucose na jini a cikin mutane masu shekaru daban-daban:

• jarirai - 2.5-4 mmol / l,
• yara 'yan kasa da shekara 14 - 3-5.5 mmol / l,
• Shekaru 14-60 - 3.3-5.5 mmol / l,
• Shekaru 60-90 - 4.5-6.5 mmol / l,
• girmi shekaru 90 - 4.5-6.7 mmol / l.

Jinsin ɗan adam baya shafar maida hankali a cikin glucose. Mutanen da ke da alamun gado game da cutar ya kamata su lura da matakan sukari a kai a kai. Kuma mutane da ke fama da ciwon sukari ana gwada su akai-akai kuma suna yin ƙarin gwaje-gwaje.

Siffofin abinci don ciwon sukari

Lokacin cin abinci, yana da muhimmanci a san waɗanne irin abinci ne suke haɓaka sukarin jini. Ga yawancin masu ciwon sukari, wannan shine magani kawai. Naman abinci a cikin abincin bai kamata ya ƙunshi adadin carbohydrates da kitsen ba, wanda ke tsokanar hawan jini.

An ba da izinin amfani da samfuran da aka ba da izini don ciwon sukari:

1. Raw kwayoyi.
2. Miyan miya a kan kayan lambu.
3. Soyaya.
4. Lentils, wake, Peas.
5. Tumatir, cucumbers, kabeji, seleri, zucchini, broccoli.
6. Oranges, pears, apples, lemons, plums, cherries, blueberries.
7. 'Ya'yan itãcen marmari (bushewa cikin ruwan dumi).
8. Buckwheat, gero na shinkafa, oatmeal.
9. Ruwan 'ya'yan itace mai ɗumi, ruwa.

An yaba kayan lambu su zama sabo, ba tare da maganin zafi ba. Abincin tare da sukari mai yawa yana ba da damar amfani da 'ya'yan itatuwa da berries ba iri mai zaki ba. Abubuwan da aka haramta an maye gurbinsu da abubuwa kamar su fructose, sorbitol, xylitol, saccharin. Yawancin lokaci ba a ba da shawarar da za a sanya masu zaki ba, saboda suna jaraba ne.

Ciwon sukari mellitus yakan faru sau da yawa a wani matashi. Mutane ba sa sarrafa abincin da suke ci. Glucose yanzu ya zama ko'ina, kuma idan an kara shi da abinci da abin sha, kayan yau da kullun yakan wuce wasu lokuta.

Matsayi na glycemia a cikin jini ya kamata kowane mutum ya sarrafa shi. Hyperglycemia na iya faruwa a kowane lokaci..

Mutanen da ke shan barasa, kayan maye, da kayan kwalliya suna cikin haɗari. A farko, gajiya mai zurfi, juyayi, farin ciki, da raguwa a cikin mahimman ayyukan sun bayyana.

Sannan waɗannan alamun za su zama mafi muni idan ba ku nemi likita ba.

Marasa lafiya da ciwon sukari ya kamata koyaushe samun bayanan hannu a kan ƙirar glycemic index na samfurori. A kan tushen wannan alamar ana gina abinci.

Akwai wasu kewayon GI:

• Zuwa 50 - saukar da,
• 50-70 - matsakaici
• Sama da 70 tsayi ne.

Lowarancin mai nuna alama yana nuna cewa babban abincin mai haƙuri yana ƙunshe da jita-jita masu lafiya. A matsakaici, zaku iya lura da ɗan karkace daga abincin. A cikin manyan kudade - cikakken rashin yarda da abincin.

Mafi kyawun abinci masu ciwon sukari guda 6 a cikin bidiyon da ke ƙasa:

Me zai faru idan ba a bi abincin ba

Rashin bin tsarin abincin na iya haifar da mummunan sakamako. Daga cikinsu akwai:

1. Cutar sukari - abinda ya shafi jiki zuwa karuwa a cikin glucose. Yana haɗuwa tare da rikicewa, gazawar numfashi, ƙanshi na acetone, rashin yawan urination. Coma na iya faruwa tare da kowane nau'in ciwon sukari.
2. Ketoacidosis - yana tsokane fitowar sa babban adadin sharar gida a cikin jini. Alamar halayyar cin zarafi ne ga dukkan ayyuka a cikin jikin mutum, wanda ke haifar da asarar hankalin mutum. Yawancin lokaci yana bayyana tare da nau'in 1 na ciwon sukari.
3. Jiki na rashin aiki a jiki - yana faruwa ne sakamakon hauhawar raguwar glucose. Yin amfani da giya, rashin bin ka'idodin abincin, da kuma amfani da tsari na masu zaki zai tsokani wannan abun. Yana faruwa tare da kowane nau'in ciwon sukari.

Jinin suga na bunkasa abinci, categorically ba zai iya amfani da mutanen da suka yi zargin hyperglycemia. Amountarancin adadin na iya haifar da ƙaruwa mai yawa a cikin glycemia. Mutum na iya rasa hankali, kuma zai iya fuskantar ci gaban cututtuka daban-daban.

Yadda za a dakatar da amai a cikin yaro, karanta nan.

Ingantaccen Rukunin Abinci

Abincin da aka haramta tare da sukari mai yawa:

Mutanen da suke cin abincin takarce sun fi wasu iya samun ciwon sukari.

• taliya, burodi, sitaci, gari, wasu hatsi, hatsi,
• dankali, karas, beets, masara,
• fermented gasa madara, cream, cike yogurts, madara, madara,
• wasu 'ya'yan itãcen marmari, berries - ayaba, inabi, tangerines,
• sugar, zuma, cakulan,
• abubuwan hana kariya, kyafaffen nama,
• barasa
• kifi da kayayyakin nama.

Ga kowane nau'in ciwon sukari, dole ne a watsar da waɗannan abubuwan aikin. Koda cin ƙananan rabo zai iya haifar da tasirin cutar hyperglycemia. Koyi game da abincin da ke rage matakan sukari daga wannan ɗaba'ar.

Teburin Samfuran GI

Muna ba da tebur tare da jerin samfuran samfuran samfuri waɗanda ke haɓaka sukari na jini.

Babban GI yana cikin:

Abincin tare da matsakaicin GI:

Garancin Abinci na GI:

Tebur na samfuran samfura waɗanda ke haɓaka sukari na jini zai taimaka wajen sarrafa farashin yau da kullun. Haka kuma, za'a iya maye gurbinsu da abinci mai lafiya.

Yadda za a tsara lafiya da abinci mai gina jiki

Tebur na abinci tare da mai karami da babban GI zai taimaka wajen tantance irin abincin da ake haɓaka sukari na jini da wanda ba. Yawancin kayan haɗin tare da babban glycemic index za a iya maye gurbinsu da kyawawan ƙoshin lafiya.tare da alamomi har 70. Ta haka ne, mutum zai iya samar da abinci mai kyau da aminci.

Abubuwan da ke da sukari na jini yakamata su ƙunshi yawancin bitamin da ƙananan carbohydrates. An ba da shawarar yin amfani da su sabo, saboda wannan yana adana ƙarin bitamin da abubuwan gina jiki.

Abincin don ciwon sukari shine kawai hanyar fita ga yawancin marasa lafiya. Idan ba ku sarrafa cin sukari yau da kullun ba, mummunan sakamako na iya faruwa.

Akwai adadi mai yawa na jita-jita tare da ƙarancin glycemic index. Sabili da haka, za a iya haɓaka abincin masu cutar da ciwon sukari ta hanyar da ta ƙunshi dukkanin abubuwan da suke buƙata na rayuwa, na gina jiki da daidaitawa.

Dangane da ƙwarewar likitanci, zan iya faɗi cewa abincin yana taimaka wa mutane da yawa suyi rayuwa tare da masu ciwon sukari kyauta. Abin sani kawai kuna buƙatar ɗaukar gwaje-gwaje a kai a kai, kula da duk alamun. Idan ƙimar ta wuce, tabbatar da tuntuɓar likita.

Bugu da kari, muna ba da shawarar kallon bidiyo game da samfuran da aka hana wa masu ciwon sukari:

Hyperglycemia ya zama ruwan dare gama gari a tsakanin mutane daban-daban, saboda mutane da yawa basa tunanin irin abincin nasu.

Don hana ci gaban ciwon sukari, kuna buƙatar cin abinci tare da ƙarancin glycemic index. Kuma masu ciwon sukari ya kamata su san irin abincin da za ku ci tare da sukari mai yawa. Abincin abinci mai gina jiki yana da bambanci sosai.

An ba da izinin amfani da 'ya'yan itatuwa, kayan lambu, waken soya, kwayoyi. Babban abu shine cire kayan abinci masu maye da maye gurbin abincin.

Menu na yau da kullun don sukarin jini

Mutanen da ke da ciwon sukari ba su dace da tsarin abinci na yau da kullun na carbohydrates ba.

Abincin low-carb tare da sukari mai jini yana da tasiri kai tsaye a yayin cutar, yana hana yiwuwar rikicewa, kuma tsananin kiyaye shi yana ba ku damar kwantar da matakin glucose a cikin jini bayan fewan kwanaki. Saboda haka, an ba da shawarar ga marasa lafiya da kowane nau'in ciwon sukari, ba tare da la’akari da tsananin yanayin aikinsa ba.

Ka'idodin ka'idodin abinci

Ga kowane mara lafiya, abincin da ke da ƙananan ƙwayar carbohydrate yana haɓaka daban-daban, la'akari da shekarunsa, nauyinsa, glucose na jini da aikin jiki, amma akwai wasu dokoki na abinci iri-iri waɗanda dole ne duka su kiyaye.

• Abincin yau da kullun ya kamata ya haɗa da adadin carbohydrates wanda ba a canzawa (45%), sunadarai (20%) da kitsen (35%),
• Ku ci kawai lokacin da yunwa take ji,
• Ya kamata a dakatar da cin abinci lokacin da aka ɗan jiɗaɗin satiety,
• a kowane hali ya kamata ku wuce gona da iri,
• Wajibi ne a ware daga abincin da ake amfani da shi a cikin abinci mai narkewa (karas, ayaba, dankali, cakulan, Sweets, sodas, da sauransu).

Cin abinci tare da sukari mai jini yakamata ya zama na yau da kullun - wannan shine mahimmin mahimmanci da ya kamata marasa lafiya suyi la’akari.

Idan saboda wasu dalilai ba zai yiwu a ci akan lokaci ba kuma abincin ya jinkirta na dogon lokaci (sama da awa ɗaya), to ana buƙatar ƙaramin abun ciye-ciye.

Katse samfurori

Idan aka haɓaka sukari na jini, to haramun ne a yi amfani da rukunin samfuran nan:

• kayan lambu da aka zaɓa
• kyafaffen nama
• kitsen dabbobi
• kifaye masu ƙiba da caviar,
• soyayyen abinci
• wasu kayan yaji
• man shanu
• abubuwan sha masu kyau
• ice cream.

Daga cikin menu wajibi ne don ware kyawawan 'ya'yan itatuwa masu ɗumi sosai da busassun' ya'yan itace (ayaba, abarba, kwanan wata, raisins), da wasu 'ya'yan itãcen marmari mai ɗaci (innabi, lemon). Zai fi kyau dainawa game da kayan kiwo, zaki da ƙamshi mai tsami. Rice, masara da abincin Semolina an hana su sosai.

Abincin da Dole ne ku Iyakance

Tushen abincin a cikin mutanen da ke da glucose mai yawa shine kayan lambu. Ba su da abinci mai gina jiki, amma sun ƙunshi yawancin ma'adinai, bitamin da fiber. Amma akwai iyakoki a cikin amfaninsu. Muna magana ne game da kayan marmari da kayan abinci da aka shirya daga gare su.

• kabewa
• karas
• dankali
• barkono mai dadi
• Tumatir bayan magani mai zafi
• ketchup
• tumatir miya
• beets.

Dukkanin kayan gado ana kuma rarrabe su azaman abinci mai ƙuntatawa.

Kayayyakin da aka ba da shawarar

Kuna iya cin duk abin da baya haɓaka sukari na jini: kayan lambu da 'ya'yan itace mara amfani, ganyaye, tafarnuwa, albasa mai sabo (a iyakace mai yawa), nama mai cin abinci, namomin kaza, da wasu hatsi.

Duk kayan lambu waɗanda ke ɗauke da ƙaramar carbohydrates ya kamata su kasance a menu na mutumin da ke da cutar hawan jini, wato:

• zucchini
• cucumbers
• Fresh tumatir
• kwai
• barkono mai zafi
• kabeji (teku, launuka, fari).

Kuna iya cin abinci sabo ne kawai, ko stewed ko kuma dafaffen kayan lambu.

Zai yuwu samun tsarin yau da kullun na abubuwan gina jiki kawai saboda samfuran nama:

• rago, naman alade, zomo, naman sa, naman maroƙi,
• kaza, turkey nama,
• nau'in kifi mai kitse.

Ya kamata a dafa naman, steamed ko gasa. Sau ɗaya a rana, zaka iya cin ƙwai 1-2 (zai fi dacewa ba tare da gwaiduwa ba). Dole ne menu ya hada da cuku mai-kitse mai-kitse, daga inda zaku iya dafa dafaffen burodi, kayan kwalliya da garin cuku.

Abubuwan hatsi masu amfani:

• buckwheat
• sha'ir groats
• oatmeal
• launin ruwan kasa shinkafa
• sha'ir da gero (a iyakantaccen adadi).

Ya kamata a cire hatsin hatsi, a dafa shi a ruwa tare da ɗan madara. Adadin abinci na yau da kullun daga gari mai hatsin rai ko bran bai wuce 300g ba.

Bayan cin abinci, zaku iya samun abun ciye-ciye tare da 'ya'yan itaciyar ƙananan carb: apples, strawberries, kankana, cranberries, amma ba fiye da 300 g kowace rana ba. A matsayin abun ciye-ciye, tsaba ko kuma soyayyen ɗanyen sunflower sun dace.

Turare da aka yarda dasu ya hada da barkono da gishiri kawai.

Mutanen da ke da sukari na jini yawanci suna da kiba sosai, saboda haka rage cin abinci a gare su dama ce mai kyau ba wai don rage matakan glucose na jini ba, don tsaida matakai na rayuwa a jikin mutum, amma kuma su rasa nauyi.

Siffofin abinci don mata masu juna biyu da sukari mai yawa

A cikin mata a cikin matsayi, hutu tsakanin abinci bai wuce sa'o'i uku ba (hutu don barci - ba fiye da sa'o'i goma ba). Abinci yakamata ya kasance mai kalori, amma isasshen abinci mai gina jiki. Don karin kumallo, suna buƙatar cin hatsi, kayan lambu da aka yi amfani da su, salads, burodi mai cike da hatsin rai - abinci mai fiber, a lokacin cin abincin rana da maraice - naman alade da jita-jita.

Mata masu juna biyu ya kamata su sha mai yawa - har zuwa tabarau takwas a rana. Idan akwai ƙwannafi, to, ƙaramin adadin ƙwayar sunflower ba zai ji rauni ba. Kada ku sha madara da dare kuma ku ci 'ya'yan itace. Margarine, cuku mai tsami da biredi a lokacin daukar ciki shine yafi kyau a cire su daga abincin.

Tabbatar tuntuɓar likitanka game da haɓaka abincin abinci da haɓaka ƙarin samfurori dauke da adadin bitamin da ma'adanai masu yawa. Idan mai nuna alamar glucose a cikin jini bai bada izinin wannan ba, to za a tsara wani hadadden magunguna na bitamin.