Shin yana yiwuwa a ci shinkafa da ciwon sukari

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Abu na farko da likita ya tsara lokacin da aka kamu da cutar sankarau shi ne abinci. Haka kuma, canje-canje a cikin abinci mai gina jiki ya zama na zuciya, kuma mara lafiya zai zama dole ya kasance yana lura da yawancin abincin da kuka saba da shi. Amma ba duk abin da yake mai sauƙi ba ne: jita-jita da kayayyaki da yawa har yanzu suna haifar da yawan jayayya tsakanin kwararru. Don haka, wasu daga cikinsu suna jayayya cewa shinkafa tare da ciwon sukari ba shi da haɗari har ma da lafiya, yayin da wasu suke cewa ya kamata a watsar da shinkafar. Wanene daga cikinsu ya yi daidai, kuma menene mutumin da yake da ciwon sukari ya kamata ya yi a irin wannan yanayin?

Abin da hatsi zan iya ci tare da ciwon sukari?

Ba asirin cewa cutar sankari ba, rashin alheri, cuta ce mai warkewa. Koyaya, wannan ba yana nufin cewa wajibi ne a yi watsi da matsalar ba: idan ba a ɗauki matakan ba, to cutar za ta haifar da sababbin rikice-rikice, har ma da nakasa da mutuwa. Babban abu shine koyon yadda za a kula da cutar, hana haɓaka sukari a cikin jini.

Ciwon sukari ya bambanta:

• Nau'i na 1 - ilimin da ya dogara da insulin,
• Nau'in na 2 - ilimin cututtukan da ba shi da insulin-magani, wanda ya zama ruwan dare gama gari.

Duk nau'ikan suna buƙatar abinci na musamman tare da ƙuntataccen abinci mai ƙuntatawa. Kalmar "tsayayyen abinci" na mutane da yawa yaudarar kai ne: alal misali, wasu mutane suna tunanin cewa dole ne su iyakance kansu a kusan komai, cin kayan lambu kawai da cuku mai ƙarancin mai. Kuma kowane carbohydrates - ciki har da hatsi da hatsi - ya kamata a cire shi daga menu. An tilasta wa masana harkar abinci su lura cewa hakan ya yi nisa da batun. Kuma wasu nau'ikan hatsi ba wai kawai ba a cire su ba, har ma da shawarar ciwon sukari.

Cereals sune tushen hadaddun carbohydrates. Irin waɗannan carbohydrates basu da alaƙa da Sweets, ana narke su na dogon lokaci kuma cikakke ne. Bugu da kari, hatsi suna taimakawa wajen sarrafa nauyin jikin mutum, rage jinkirin shaye-shayen carbohydrates mai sauri. Kuma, azaman mai daɗaɗa mai daɗi, hatsi sun ƙunshi abubuwa da yawa masu amfani a cikin nau'ikan abubuwan gano, bitamin.

An yarda da hatsi na mai cutar sukari kuma sun zama dole. Tabbas, a ƙarƙashin wasu yanayi. Misali, wajibi ne don yin la'akari da mai nuna alamar glycemic index na hatsi: don cin abinci, kuna buƙatar zaɓar abinci tare da ƙarancin mai nuna alama. Mafi mashahuri ga masu ciwon sukari sune buckwheat (index 50), oatmeal (index 49) da sha'ir (adadi 22). Babu ƙarancin amfani ƙwararrun fis da fis na shinkafa - alal misali, launin ruwan kasa. Yin amfani da semolina, gero, farin shinkafa tare da ciwon sukari ba a ake so ba.

Hakanan ya kamata a tuna dashi: abubuwan da ake kira hatsi na gaggawa a cikin kowane yanayi suna da alaƙar glycemic index, don haka don cin abinci ya fi kyau zaɓi zaɓin hatsi gaba ɗaya. Sanya “cutarwa” ga masu ciwon sukari da kuma abubuwan kara abubuwa daban daban a cikin kayan abinci na hatsi - alal misali, masu zaki, madara, man shanu. Irin waɗannan abubuwan da ba'a so ba ana maye gurbinsu da kayan lambu masu kyau, kwayoyi, yankakken 'ya'yan itace, ko' ya'yan itace da aka bushe.

Kuma wata yanayin: ci abinci hatsi sau da yawa kuma kada ta kasance da yawa. Mafi kyawun hidimar porridge don mutum mai ciwon sukari shine 150 g (nauyi ba tare da ƙari ba).

Shin yana yiwuwa a ci shinkafa tare da nau'in 1 na 2, ciwon sukari?

Rice ingantaccen hatsi ne mai ƙoshin lafiya, kuma babu wata shakka game da hakan. Koyaya, marasa lafiya masu ciwon sukari suna da ka'idodi na kansu: yana da mahimmanci a gare su cewa samfurin yana da ƙarancin glycemic index kuma baya haifar da tsalle mai tsayi a cikin sukarin jini.

Dangane da binciken da masana kimiyya suka yi kwanan nan, farar shinkafa na iya zama haɗari ga masu ciwon sukari da ke fama da cutar ta 2. Farar shinkafa tana da babban ma'aunin glycemic (daga 70 zuwa 85), don haka tana iya yin mummunar tasiri ga ma'aunin sukari a cikin jini.

Yaya za a kasance? Ki ƙi shinkafa kuma a cire ta gaba ɗaya daga abincin? Ba ko kaɗan. Ga kowane nau'in ciwon sukari, an yar da shi ya ci nau'ikan noman shinkafa wanda ba a tsara shi ba ko kuma steamed. Kuma tare da nau'in ciwon sukari na 2, har ma wani lokacin ana yarda da fararen shinkafa, amma a cikin adadin ba fiye da 100 g ba kuma ba fiye da sau ɗaya a mako. A nau'in ciwon sukari na 1, an fi kyau a kiyaye fari shinkafa.

Akwai nau'ikan shinkafa da yawa waɗanda suka bambanta duka yadda aka girma da kuma aiki da tsarkakewa. Irin waɗannan nau'ikan suna da dandano daban-daban, launuka, har ma da ƙididdigar glycemic, wanda yake da matukar muhimmanci ga masu ciwon sukari.

Wani irin shinkafa ne mai yiwuwa tare da ciwon sukari?

Likitocin sun shawarci marasa lafiya da masu dauke da cutar sukari su guji cin farin shinkafa. Irin wannan shinkafar, kafin ta harba kantin ajiyar kayayyaki, ta sha magani da yawa, sakamakon abin da ya rasa mafi yawan kayan aikinta, ya zama mai daɗaɗawa.

Girman hatsi na shinkafa na iya zama daban, ƙanana da babba. Hakanan nau'in na iya bambanta - alal misali, hatsi suna kusa ko zagaye.

Farar shinkafa tana da babban ma'aunin glycemic, shakar ta tana da sauki, tunda kusan ba shi da fiber. Gilashin gram shinkafa ya ƙunshi:

• kusan 7 g na furotin
• 0.6 g mai
• fiye da 77 g na carbohydrate bangaren,
• kusan kilo 340.

Yana da mahimmanci cewa shinkafa bata ƙunshi gluten ba, sinadari mai gina jiki wanda ke haifar da halayen ƙwayar cuta a cikin wasu mutane.

Abu na gaba, zamuyi magana a takaice game da irin ire-iren wadannan irin shinkafar da zata iya kuma yakamata a kara ta abincin mai dauke da cutar sankara.

Tare da kowane nau'in ciwon sukari, an ba shi damar dafa abinci bisa ga shinkafa launin ruwan kasa - ana kuma kiranta launin ruwan kasa, saboda madaidaicin launi. Irin wannan shinkafa yana wakilta ta lambar rikodin abubuwa masu mahimmanci da mahimmanci na ma'adinai, bitamin - idan kun kwatanta shinkafa mai launin ruwan ƙasa tare da sauran irin wannan hatsi.

Ga abin da za ku iya samu cikin hatsi shinkafa-kasa-kasa:

• magnesium wanda ke tallafawa aikin yau da kullun na zuciya da tsarin jijiyoyi,
• manganese wanda ke inganta tafiyar matakai mai da mai wanda ya haifar da metabolism,
• zare, inganta narkewar hanji, haɓaka metabolism,
• B-kungiyar bitamin, tocopherol, bitamin PP,
• aidin, selenium, zinc, da sauransu.

Sakamakon kasancewar fiber na abin da ake ci, shinkafa ce musamman aka bada shawarar musamman ga nau'in ciwon sukari na 2, saboda yana hana kwararar glucose zuwa cikin jini daga cikin narkewa. Fiber yana taimakawa kawar da abin da ake kira cholesterol da "mara kyau", har ma yana hana ci gaban ciwace-ciwacen daji.

Steamed shinkafa

A kantin sayar da kayayyaki, yawancinmu mun hadu da shinkafa talakawa tare da tsarin hatsi mai ma'ana. Muna magana ne game da shinkafa steamed, wanda, ban da babban abun ciki na kayan haɗin da ke da amfani, kuma yana alfahari da dacewa da dafa abinci, tunda yana da matukar wuya a narke.

Masana harkar abinci sun daidaita fa'idodin shinkafar da aka dafa tare da dan uwanta ko launin ruwan kasa. Me yasa tsattsauran hatsi ke da lafiya fiye da na talakawa? An yi bayanin wannan ta hanyar fasalin aikin, saboda shinkafa talakawa tana rasa dukkan mahimman abubuwan haɗin yayin aiki, ko kuma nika. Kuma yaya ake dafa shinkafa?

A hatsi an yi su a takaice kuma ana bi da su da tururin ruwa ta amfani da matsanancin ƙarfi. Ya kamata a sani cewa duk waɗannan hanyoyin ana yin su ne kafin matakin nika, saboda haka duk abubuwan da ake amfani da su an motsa su a cikin hatsi, kuma a bushe bushewa da niƙa ba zai ƙara yin tasiri sosai kan kaddarorin samfurin ba. Ba za a iya faɗi wannan game da shinkafa fari ba, a cikin abin da kusan kashi 85% na fa'ida ake rasa lokacin da ake lalata ƙwayar hatsi mafi girma.

Shinkafar da aka dafa tare da ciwon sukari tana da amfani, kuma ana iya haɗa ta cikin menu sau 2-3 a mako.

Jan shinkafa

A cikin 'yan shekarun nan, jan shinkafa ya kasance sananne musamman ga masu fama da cutar siga. A cikin fa'idodin kiwon lafiyarsa, irin waɗannan hatsi ba ƙasa da wasu nau'in hatsi. Kuma adadin baƙin ƙarfe a cikin abun da ke ciki ya wuce sauran nau'in shinkafa.

Matsakaicin amfanin shinkafa ja ba koyaushe iri ɗaya ce ba, wanda ya dogara da ingancin tsabtace hatsi. Grainarancin masara da aka sarrafa a ɗan lokaci ya ƙunshi mafi yawan bitamin B, da kuma sauran abubuwan da ake amfani da su, haɗe da ma'adanai. Amma a wasu lokuta ana sarrafa hatsi sosai a hankali: a lokaci guda, yana asarar mafi yawan abubuwan haɗin da suke da muhimmanci ga jiki. Sabili da haka, don dafa abinci, zai fi kyau zaɓi samfurin ja mara tsari.

Menene amfanin jan shinkafa?

• Wannan hatsi shine maganin antioxidant mai ƙarfi wanda ke rage taro na kyauta kuma yana kawar da haɗarin ciwon kansa.
• Parasionides, kasancewar wanda ke bayanin halayyar jan gashi, inganta haɓakar nama, cire cirewar fata.
• Yawancin fiber na abin da ke cikin abinci suna taɓar da abinci mai narkewa, tsabtace jikin mai guba, hana ƙwayoyin sugars da cholesterol.
• Ja shinkafa kyakkyawar rigakafin kiba ne.

Farar shinkafa

Shinkafa baƙar fata mara kyau a gare mu tana da bayyanar baƙon abu ba kawai, har ma da dandano mai ban sha'awa wanda ya yi kama da goro. A cikin likitancin kasar Sin, an yi amfani da irin wannan shinkafa a matsayin magani ga cututtuka na kodan, hanta da kuma narkewa.

Anthocyanins, antioxidants masu iko da aka samo a cikin hatsi na sama, suna nan a cikin shinkafa baƙi. Anthocyanins suna kare membranes na tantanin halitta daga lalacewa kuma suna magance tasirin mummunan sakamako masu tsattsauran ra'ayi. Me yake bayarwa? Da fari dai, sun hana ci gaban cututtukan zuciya da tafiyar matakai masu muni. Abu na biyu, suna haɓaka aikin kwakwalwa, suna hanzarta kawar da abubuwa masu guba. Abu na uku, suna rage jinkirin shan ƙwayoyin carbohydrates, suna hana haɓakar rikice-rikice a cikin ciwon sukari.

Farar shinkafa don kamuwa da cuta ana ɗaukarsa kyakkyawan zaɓi don dafa abinci na gefen - ƙari, wannan hatsi yana da wadataccen furotin - kimanin 8.5 g ta 100 g na samfurin.

Shinkafar Indiya

Ruwan teku ko shinkafa ta Indiya (aka tibikos, ko shinkafa Japan) ba ta da dangantaka da amfanin alkama: yana kama da shinkafa a bayyane. Wannan rukunin ƙwayoyin cuta ne na ƙwayoyin cuta wanda ke cikin halittar Zoogley.

Ana amfani da shinkafa ta Indiya a cikin maganin gargajiya azaman magani da prophylactic: suna yin jiko na mara kyau mai launi, tare da dandano mai ɗanɗano.

Yiwuwar shinkafar Indiya a cikin ciwon sukari tana da matukar ma'amala. Wasu masana sun nuna adawa sosai ga wannan nau'in magani. Koyaya, akwai cikakken tsari don kula da ciwon sukari tare da tibicos, wanda ke da isasshen magoya baya. An yi imani cewa irin wannan shinkafa, wanda aka haɗe tare da Bugu da ƙari na 'ya'yan itatuwa masu bushe, kawai yana taimaka wa marasa lafiya masu ciwon sukari:

• yana ba da ƙarfi, yana ƙaruwa da gajiya,
• yana daidaita metabolism
• yana daidaita ayyukan jikin
• lowers sukari jini
• inganta aikin gani.

Hanyar kula da shinkafa don kamuwa da cuta ya kamata ta ƙunshi matakai uku masu mahimmanci, kamar tsabtace jiki na farko, ɗaukar jiko kan shinkafar Indiya da rage cin abinci. Yin amfani da irin wannan jerin matakai na iya inganta yanayin mai haƙuri da ciwon sukari. Yin watsi da kowane ɗayan matakan zai rushe tsarin aikin warkarwa, kuma sakamakon na iya zama mara kyau.

Rasa Basmati

Mutane da yawa suna tunanin cewa shinkafar Basmati kusan babu bambanci da farin shinkafa. Sun yi kuskure - waɗannan sune nau'ikan daban-daban. Basmati yana da takamaiman ƙanshin da dandano, ya ƙunshi kayan haɗin da yawa sosai.

Abin ban sha'awa, shinkafar Basmati tana da shekaru aƙalla, kamar kyakkyawan giya. Wannan yana haifar da gaskiyar cewa rubutun hatsi ya zama mai yawa, kuma ƙirar glycemic tana raguwa sosai, wanda ke sa samfurin ya ba da shawarar ciwon sukari.

A Basmati, fiber da sitaci, amino acid da folic acid, potassium, baƙin ƙarfe, phosphorus, niacin, nitamine, riboflavin suna halarta tare da ƙarancin sodium abun ciki. Irin wannan shinkafa yana ba da kariya ta aminci ga mucosa na narkewar ƙwayar cuta, baya haifar da tashin hankali na ciki, yana da kyau kuma baya ɗauke da cholesterol.

Basmati shinkafa ta wuce sauran nau'ikan shinkafar da ke cikin amino acid kuma a gaban abubuwan da ake buƙata na abinci mai gina jiki kuma ana iya haɗa su cikin abincin don ciwon sukari.

Halin shinkafa na daji yana da dumbin kayan abinci mai amfani, gami da furotin mai yawa - kimanin g 15 a kowace g 100. Tare da kofi ɗaya na shinkafar daji, zaka iya samun balagaggen abinci na yau da kullun na ɗan folic acid. Bugu da kari, hatsi shinkafar daji na dauke da magnesium, phosphorus, zinc da manganese, aidin da alli, jan ƙarfe, da baƙin ƙarfe.

Shinkafa mai daji tana da raguwa ɗaya kacal - farashinta. Gaskiyar ita ce, wannan hatsi mai wuya ne, kuma an cire shi da hannu, wanda kuma yana rinjayar farashin samfurin.

Shinkafa daji yana da ƙananan glycemic index. Harshenta suna da wahala sosai, har ma suna buƙatar a soya su kamar 'yan awanni kafin dafa abinci. Saboda wannan, kuma saboda girman darajar abinci mai gina jiki, wannan nau'in hatsi na shinkafa an ba da shawarar musamman ga masu fama da ciwon sukari.

Rice Yi jita-jita

Abincin mutumin da ke da ciwon sukari yana cike da ƙuntatawa da hani. Dole ne mai haƙuri ya bi ƙa'idodin abinci mai kyau, kuma dole ne ya manta game da kayan lefe da sauran kayan abinci na yau da kullun. Koyaya, wannan baya nufin cewa abincin ya zama mai jan hankali ne kuma mai monotonous. Misali, koda daga shinkafa zaku iya dafa abinci da yawa da ban sha'awa.

A cikin ciwon sukari, an shawarci likitocin su ci soups-kalori mai ƙarancin abinci bisa ga kayan lambu, kuma lokaci-lokaci kawai zaka iya cin miya a kan abincin nama mai ƙoshin mai da aka dafa a cikin ruwa da ake kira "na biyu" na ruwa (na farko da aka samo abinci nan da nan bayan tafasa dole ne a zana shi).

Yi ƙoƙarin dafa shinkafa mai laushi da miyan kayan lambu dangane da shinkafa da aka dafa.

Don dafa abinci, kuna buƙatar irin waɗannan samfuran: ɗimbin shinkafa, zucchini, karas da albasarta matsakaici, farin kabeji, ganye, ƙananan kayan lambu, gishiri. Rice tare da albasa yankakken ana soyayyen mai a cikin kayan lambu mai sauƙi, an ƙara kayan lambu, a zuba ruwa a tafasa har a dafa. Niƙa miyan zuwa jihar puree, ƙara yankakken ganye da gishiri, kawo zuwa tafasa da cire daga zafi.

A matsayin hanya ta biyu ga marasa lafiya da ke fama da ciwon sukari, dafaffen ko gasa mai tare da dafaffen shinkafa, da masarar shinkafa tare da nama mai ƙoshin mai, ko stew shinkafa mai launin ruwan kasa sun dace.

Muna ba ku girke-girke don broccoli tare da tafarnuwa da basmati. Don shirya tasa za ku buƙaci karamin broccoli, kararrawa mai matsakaici ɗaya, 2 minced tafarnuwa albasa, karamin kayan lambu, 1 tbsp. l soyayyen tsaba, gishiri da ganye. An shirya Broccoli cikin inflorescences, an yarda a cikin ruwan zãfi na mintina biyu, a sanyaya a cikin colander, sannan a stewed a cikin kwanon soya tare da sauran abubuwan da aka yanyan yankakken na minti 10. Kafin yin hidima, yayyafa tasa tare da ganye.

Za a iya ƙara Rice don kamuwa da ciwon siga ba kawai ga karatun farko da na biyu ba, har ma da salads.

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Shin yana yiwuwa a ci pilaf tare da ciwon sukari?

Pilaf tare da ciwon sukari an yarda dashi dafa tare da nama mai faɗi (misali, fillet kaza), ko kuma kawai tare da kayan lambu. Idan kuna so, zaku iya ƙara ɗan 'ya'yan itace bushe - alal misali, shinkafa tayi kyau tare da bushewar apricots, prunes, raisins.

Za a iya tattauna fa'idodin pilaf a cikin ciwon sukari idan launin ruwan kasa ko wani nau'in hatsi shinkafa, wanda aka ba da izini ga marasa lafiya da wannan cutar, lokacin amfani. Steamed shinkafa ko Basmati shima ya dace, amma a kowane hali yakamata kuyi amfani da buhunan shinkafa talakawa.

Kuma ƙarin iyakance: koda hatsi na halatta ba za a ƙone fiye da 250 g kowace hidima ba. Irin wannan ƙa'ida ita ce mafi kyau duka don gamsar da mai haƙuri, kuma a lokaci guda kada ku cutar da lafiyarsa. Bayan duk wannan, marassa lafiya masu ciwon suga an hana su yawan wuce gona da iri - gami da dafaffun shinkafa.

Bugu da kari, dole ne a hada kayan lambu a cikin menu. Yana da kyau idan stew, salads, gyada, gyada, barkono, tumatir ana aiki da shi don pilaf.

Yadda za a dafa shinkafa tare da zawo?

Idan aka kamu da cutar sankara a farar shinkafa, to tare da zawo (zawo) ya zama lambar samfurin 1. Yakan kwantar da hanjin cikin gida kuma ya dawo da aikinsa. Babban abu shine a tafasa shi a cikin jihar "Boiled" kuma ku ci kadan - 1-2 tbsp. l kowane awa biyu.

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Yaya za a maye gurbin shinkafa da ciwon sukari?

A rayuwar yau da kullun, koda lafiyayyen mutum yana son ninka abincin kamar yadda zai yiwu. Me za mu iya faɗi game da marasa lafiya da ciwon sukari - bayan duk, a gare su akwai ƙuntatawa masu yawa.

Idan kana son gwada wani nau'in kwanar shinkafa, amma ba ka da ja ko launin shinkafa a hannu, tambayar sau da yawa ta taso: shin zai yiwu a maye gurbin shinkafa da wani samfuri mai amfani da araha?

Tabbas, a lokuta da yawa ana iya yin hakan ba tare da son rai don ɗanɗano da nagarta ba.

• Dankali: sabanin ra'ayin mutane da yawa, wannan tushen amfanin gona ba a dakatar da ciwon sukari ba. Tabbas, idan an cika wasu sharuɗɗa. Misali, kafin ka fara dafa abinci, dankali yana buƙatar yayyafa shi da ruwa. Wannan zai rage haɗuwa da ƙwayoyin polysaccharides a cikin tubers. Bugu da kari, dankali bai kamata a soya ba. Mafi kyau duka - gasa ko tafasa a cikin kwasfa. Kuma yanayi na uku: ya kamata a haɗar da dankali da sauran abinci maras carbali - alal misali, kayan lambu. Don haka zai yuwu a rage nauyin glycemic, kuma lafiyar mutum ba zai shafa ba.
• Taliyan taliya: An kuma amince da wannan samfurin don masu ciwon sukari idan an yi shi daga alkama durum. Yana da mafi kyau duka ga masu ciwon sukari yin amfani da abin da ake kira taliya mai cike da hatsi tare da bran. An ba shi damar cinye su sau 2-3 a mako, tunda suna cikin kayayyakin abinci ne, sannu a hankali suna sha kuma suna da ƙarancin glycemic index.
• Buckwheat: don ciwon sukari, duka biyu an soya da kore hatsi an yarda. Sinadarin Buckwheat ya ƙunshi arginine, takamaiman amino acid wanda ke ƙarfafa samar da insulin. Kuma fiber, wanda yake a cikin hatsi, bi da bi, yana rage jinkirin karbowar carbohydrates a cikin hanjin. Duk waɗannan hanyoyin suna haifar da gaskiyar cewa matakin sukari a kan tushen cin buckwheat yana tashi a hankali, ba tare da raguwa mai kaifi ba, wanda yake da matukar muhimmanci ga ciwon sukari. Buckwheat za a iya dafa shi a hanyar da ta saba, amma yana da kyau sauƙaƙa shi, da kuma fitar hatsi kore.

Lokacin zabar shinkafa don ciwon sukari ko wata hatsi, ya kamata koyaushe kula da ƙididdigar glycemic: ƙananan wannan alamar, mafi kyau. Hakanan ya kamata a tuna cewa komai yana da amfani idan an bi gwargwado: babu buƙatar wuce gona da iri, amma 6-7 tbsp. l mai ado zai iya zama cikakke idan ya sami cikakken abinci na yau da kullun.

Cutar sukari da shinkafa

Rice yana daya daga cikin mafi yawan abubuwan da aka saba, kuma a wasu jihohi, samfurin abinci mafi yawanci. Samfurin yana sauƙin digestible, amma ba shi da fiber. Ana amfani da dafaffen shinkafa a cikin jita-jita da yawa waɗanda masanan abinci suka ba da shawarar su.

Gramsaya daga cikin gram ɗari na shinkafa ya ƙunshi:

• Protein - 7 g
• Kayan mai - 0.6 g
• Carbohydrate mahadi - 77,3 g
• Kalori - 340 kcal.

Babu ƙananan carbohydrates a cikin hatsi na shinkafa, amma akwai isassun masu rikitarwa. Cikakkun carbohydrates ba su da mummunar tasiri ga masu ciwon sukari, wato, ba su da tsalle-tsalle a cikin matakan glucose na jini.

Rice kuma yana da yawan adadin bitamin B, watau thiamine, riboflavin, B6 da niacin. Wadannan abubuwa suna ba da gudummawa ga aiki na yau da kullun don aiki da jijiyoyi kuma suna shiga kai tsaye a cikin samar da makamashi ta jiki. Rats groats suna da yawa amino acid, tare da taimakon abin da sababbin sel suka tashi.

Sunadarai na Rice basu da gluten - furotin wanda zai iya haifar da rashin lafiyan halayen.

Kayan girkin Rice ba su da gishiri sosai, wannan shine dalilin da ya sa likitoci ke ba mutanen da ke da matsala matsalar riƙe ruwa a jikinsu don cin abincin. Ganyayyaki suna dauke da potassium, wanda ke rage tasirin gishiri a cikin jiki. Rice yana da sinadarai masu mahimmanci irin su alli, aidin, baƙin ƙarfe, zinc da phosphorus.

Rice ya ƙunshi fiber na abinci na 4.5%. Yawancin fiber suna cikin shinkafa launin ruwan kasa, kuma aƙalla cikin fari. Launin ruwan kasa shinkafa yana da amfani sosai ga cututtukan narkewa kamar narkewa, saboda abubuwan da ke cikin shinkafa suna da tasirin tsari, suna taimakawa wajen sauƙaƙe tsarin kumburi.

Akwai nau'ikan shinkafa da yawa da suka sha bamban da yadda ake karɓar ta. Duk nau'ikan shinkafa suna da dandano iri iri, launuka da dandani. Akwai manyan nau'ikan 3:

1. Farar shinkafa
2. Brown shinkafa
3. Steamed shinkafa

An shawarci mutanen da ke da ciwon sukari su guji cin farin shinkafa.

A kan aiwatar da shinkafa launin ruwan kasa, ba a cire wani yanki na husk ba daga gare ta, saboda haka, ƙwayar kwandon bulo ta zauna. Gwanin shine yake ba shinkafar launin ruwan kasa.

Hadarin launin ruwan kasa ya ƙunshi ton na bitamin, ma'adanai, fiber na abin da ake ci, da mai mai cike da kitse. Irin wannan shinkafa yana da amfani musamman ga marasa lafiya da ciwon sukari. Koyaya, ba da shawarar cin shinkafa mai launin ruwan kasa ga masu ciwon sukari masu yawan kiba.

Abubuwan farin shinkafa, kafin su isa teburin, ana ɗaukar matakai da yawa na sarrafawa, sakamakon abin da aka rage kayan amfaninsu, kuma yana samun farin launi da laushi mai laushi. Ana samun irin wannan shinkafa a cikin kowane shago. Croup na iya zama matsakaici, hatsi-zagaye ko tsayi. Farar shinkafa tana da sinadarai masu amfani, amma masu ƙaranci a cikin wannan shinkafa da steamed shinkafa.

An girka shinkafa ta hanyar amfani da tururi. A cikin sarrafa tururi, shinkafa yana inganta kayanta. Bayan hanya, shinkafar ta bushe kuma an goge ta. A sakamakon haka, hatsi su zama translucent kuma su sami launin shuɗi.

Bayan hura shinkafar, 4/5 daga cikin fa'idodin kundin harsashi ya shiga hatsi. Sabili da haka, duk da peeling, yawancin ababe masu amfani suna kasancewa.

Brown shinkafa

Madadin da ya dace da farin shinkafa launin ruwan kasa ne ko kuma shinkafa mai kyau. Ba shi da carbohydrates mai sauƙi, wanda ke nufin cewa yawan amfani da shi ba zai shafi matakin sukarin jini na masu ciwon suga ba. Shinkafa mai launin ruwan kasa tana da fa'idodi masu yawa. A cikin abun da ke ciki:

• Cikakkun carbohydrates
• Selenium
• Ruwa mai narkewa mai ruwa
• Polysaturated Fatty Acids
• Babban adadin bitamin.

Lokacin sarrafawa, ba a cire sashin digo na biyu na hatsi ba; ya ƙunshi dukkanin mahimman abubuwan mallakar shinkafa gaba ɗaya. Saboda haka, shinkafa mai launin ruwan kasa ya dace da masu ciwon sukari.

Brown shinkafa don ciwon sukari

Brown shinkafa ce shinkafa talakawa ce wadda ba ta daɗaɗa gabaɗaya. Bayan sarrafawa, shinkafa mai launin ruwan kasa ta kasance fari kuma a mark. Wannan yana nufin cewa kaddarorin masu fa'ida suna wanzuwa kuma wannan nau'in shinkafa na iya cinye shi.

Cereal yana da adadin Vitamin B1 mai yawa, wanda yake mahimmanci don cikakken aiki na tsarin juyayi da jijiyoyin jini. Haka kuma, shinkafa tana da hadaddun bitamin, micro-, da macrocell, da fiber, kuma a cikin hadaddun, bitamin masu ciwon sukari suma suna zuwa abinci mai gina jiki daidai.

A likitocin gargajiyya suna bayar da shawarar shinkafa launin ruwan kasa don ciwon sukari na 2, tun da fiber na abincinta yana rage sukari jini, yayin da carbohydrates masu sauƙi a cikin abinci suke haɓaka shi. Akwai folic acid a cikin shinkafa, yana taimakawa ci gaba da matakan sukari na al'ada.

Rice daji don ciwon sukari

Shinkafa daji ko citric acid na ruwa an san kowa da kowa a matsayin jagoran da ba a tantance shi ba tsakanin hatsi dangane da abinci mai amfani, musamman ga masu ciwon sukari na 2. A cikin shinkafar daji akwai:

• Amintaccen
• 18 amino acid
• Fiber mai cin abinci
• Vitamin B
• Zinc
• Magnesium
• Manganese
• Sodium

Babu mai cike da kitse da cholesterol a cikin samfurin. A cikin shinkafar daji, folic acid ya ninka sau biyar fiye da shinkafa mai launin ruwan kasa. A cikin ciwon sukari, wannan nau'in shinkafa za a iya cinye ta tare da mutane masu kiba.

Kalori da ke cikin shinkafa daji shine 101 Kcal / 100 g .. Babban abun da ke cikin fiber yana samar da ingantaccen tsabtace jikin abubuwa na gubobi da abubuwan guba.

Bayan 'yan girke-girke

Kamar yadda kuka sani, zamu iya cewa abincin shi ne tushen duka rigakafi da magani ga masu ciwon sukari na 2, saboda haka soups kayan lambu suna da matukar muhimmanci, girke-girke na waɗannan jita-jita galibi suna dauke da shinkafa. Gabaɗaya an yarda cewa masu ciwon sukari kada su ci wani abu mai daɗi, amma wannan ba haka bane. Akwai daɗin abinci da yawa masu daɗi waɗanda ke da ciwon sukari, gami da shinkafa.

Brown hatsi miya

Don miya za ku buƙaci:

• Farin kabeji - 250 g
• Brown grits - 50 g
• Albasa - guda biyu
• Kirim mai tsami - tablespoon
• Butter
• Ganye.

Kwasfa albasa biyu, ƙara shinkafa a cikin kwanon rufi kuma toya. Sanya cakuda a cikin tukunyar ruwan zãfi kuma kawo hatsi zuwa 50% shiri.

Bayan haka, zaku iya ƙara farin kabeji kuma tafasa miyan don wani mintina 15. Bayan wannan lokacin, ƙara ganye da cokali na kirim mai tsami a cikin miya.

Milk miya

Don dafa abinci kuna buƙatar:

• Brown grits - 50 g
• Karas - guda 2
• Milk - 2 kofuna
• madara - tabarau 2,
• Butter.

Wanke, bawo, sara karas biyu sannan a saka a cikin kwanon ruɓa da ruwa. Zaku iya ƙara man shanu, sannan kuma simmer akan ƙaramin zafi mai kimanin minti 10-15.

Sanya wani ruwa idan ya nitse, sai a hada madara mara nonon da shinkafa mai launin ruwan kasa. Tafasa miyan don rabin sa'a.

Me yasa ake buƙata?

Da farko, ya kamata a fahimci cewa ba a hana karuwar carbohydrates ga masu ciwon sukari gaba ɗaya - akasin haka, a mafi yawan lokuta ya kamata su tattara kusan rabin abincin da aka ci. Wani abu kuma shine cewa ga matsakaicin mutum, yawanci ana amfani da carbohydrates tare da sukari, da sukari mai tsabta, kuma irin wannan ƙarin abinci zai iya haifar da tsalle mai yawa a cikin sukarin jini. A takaice dai, kasancewar carbohydrates a cikin abinci lokaci ne mai amfani, kuma ana iya cin irin waɗannan samfurori, amma ba za ku iya cin abin da ke tsokani cutar hauka ba. A saboda wannan dalili, shinkafa, ko kuma, wasu nau'ikan nata, sun dace sosai a tsarin abincin masu ciwon sukari.

Rice har ma a cikin ƙasarmu shine ɗayan kayan abinci mafi mashahuri, kuma a wasu ƙasashen Asiya ba shi da makawa. Tabbas, rashin jituwa da cuta na kowa na iya raunana matsayin sa, saboda haka zamu iya yanke hukuncin cewa shinkafa tana cutarwa ga masu ciwon sukari, amma ba koyaushe bane kuma ba kowa bane. Masana kimiyya sun yanke shawara cewa carbohydrates masu sauƙi waɗanda zasu iya rushe kyawawan hanzari basa kusan kasancewa a cikin shinkafa, kuma abubuwa masu rikitarwa suna da yawa, amma basa haɓaka matakan sukari da ƙwazo. Sannan Gluten ba ya cikin samfurin, wanda shine ƙwayar cuta ta kowa da ke haifar da miliyoyin mutane don barin kayayyakin alkama.

Rice, kamar kowane abinci mai yawa wanda aka gwada don millennia, yana da halaye masu amfani da halaye masu yawa, ba tare da wanda mutum zai sami matsala ba. Wannan hatsi yana da mahimmanci a cikin abubuwan bitamin B, waɗanda ke da alhakin lafiyar tsarin mai juyayi, har ila yau suna ɗaukar wani aiki mai ƙarfi a cikin samar da makamashi mai mahimmanci don motsi da rayuwar gaba ɗaya. Akwai adadi mai yawa na amino acid, wanda ba tare da wanda ba shi yiwuwa a hango cikakken tsarin kwayoyin halitta.

A wata kalma, ya fi kyau ga mutum lafiya ba ya ƙin shinkafa. Ya kamata a gani ko masu ciwon sukari suyi daidai.

Siffofin kamuwa da cutar siga

Ba haka ba da daɗewa, an ɗauki shinkafa ba da izini ga masu ciwon sukari ba, amma binciken da aka yi kwanan nan ya sa masana kimiyya sun kammala da cewa aƙalla farin shinkafa ya shiga cikin sukari - akwai sukari mai yawa a ciki, kuma a wasu lokuta amfani da shi na yau da kullun, har ma a cikin mutum mai lafiya, na iya tayar da hankali. wahala. A saboda wannan dalili a yau zaku iya ji kawai daga ƙwararren likita cewa ban da amfani da wannan hatsi, duk da haka, ya shafi kawai sanannun farin shinkafa. Waɗanda ke da sha'awar dama koyaushe don bambanta abincinsu sun san cewa irin wannan samfurin na iya zama launuka masu yawa, kuma bambance-bambancen inuwa ba su iyakance ga tasirin gani ba.

Misali, a Gabas, shinkafa mai launin ruwan kasa ta shahara sosai, wanda ya bambanta da farin shinkafa da aka saba ba kawai launi ba ne, har ma da kayan sarrafa sinadarai. Game da wannan samfurin suna cewa ba shi da haɗari saboda mahimmancin abubuwan da ke tattare da sukari masu rikitarwa kamar waɗanda suke da sauki. Gudanar da irin wannan hatsi yana ɗauka cewa ɗayan shimfidar husk ya kasance akan samfurin da aka gama, wanda ya ƙunshi ƙarin abubuwa masu amfani, daga cikinsu, alal misali, fiber mai ruwa-ruwa, selenium da ƙungiyar bitamin masu haɓaka. Masana ilimin abinci ba su taɓa yin tsayayya da launin ruwan kasa-ba - an yarda dashi ba.

Wasu nau'ikan shinkafa don masu ciwon sukari sun fi amfani - da yawa har wasu masana harkar abinci suka shawarce su da amfani na yau da kullun. Ainihin kantin sayar da abinci na bitamin da ma'adanai shine nau'in hatsi mai launin ja, inda ma'aunin BZHU (ma'aunin furotin, mai da carbohydrates) yana da tasiri musamman. Akwai sinadarai da yawa na baƙin ƙarfe da baƙin ƙarfe, har ma da fiber, don haka wannan samfurin na iya wadatar da jikin mutum sosai.

Black shinkafa a cikin halayenta shine mafi yawan abin tunawa da irin nau'in jan da ya gabata, amma akwai kuma abubuwanda suke sanya samfurin da gaske musamman masu cutar sukari. Haɗin irin waɗannan hatsi na iya rage yawan ƙwazo, wanda yake da matukar muhimmanci ga mutanen da ke da irin wannan ƙwayar cuta, waɗanda galibi suna da kiba. Hakanan yana gabatar da adadin adadin magungunan antioxidant wanda ke ba ku damar hanzarta dawo da dukkanin tsarin jiki, kiyaye su yara, har ila yau suna ba da gudummawa ga hanzarta kawar da gubobi da ƙwayoyin cuta masu haɗari.

Na dabam, ambaci ya kamata a yi da steamed shinkafa, wanda yafi shi da fari. Amma yana da haɗuwa da ƙwaƙwalwa gaba ɗaya tare da rage adadin sauƙi na narkewa mai narkewa.

Hadari mai yuwuwar

Ciwon sukari mellitus ba cuta ce ba wacce ta ba da damar watsi da ka'idodin gargaji, saboda haka, koda lokacin amfani da shinkafar da aka ba da izini, ya kamata a bi wasu ka'idodi. Musamman, abincin mai ciwon sukari a kowane yanayi yakamata a daidaita shi, kuma mika wuya ga abincin shinkafa ba a yarda da shi ba - irin wannan shawarar zai ba da jimawa ko kuma daga baya ya haifar da mummunan cutar.

Haka kuma, bayanin da wasu nau'ikan alkama na hatsi ke bada shawarar amfani da shi daga masu ciwon sukari ya haɗu, kuma halayen kowane ɗayan kwayoyin sun sami damar yin gyare-gyare na kansu, sabili da haka, ba tare da shawarwari na farko tare da likitan halartar ba, bai kamata ku gabatar da sabon samfuran abinci a cikin abincin ku ba.

A lokaci guda, akwai wasu halaye na wannan samfurin wanda tare da masu ciwon sukari kusan suna da tabbacin ƙirƙirar ƙarin matsaloli.

• Komai yawan kyautar shinkafar da aka yaba wa mutanen da ke fama da cutar siga, koyaushe ku tuna cewa wannan ba haka yake ba da shinkafar da aka saba. Akwai da yawa daga sugars a cikin irin wannan samfurin, kuma wasu daga cikinsu suna da babban glycemic index, ba likita mai ƙoshin lafiya zai ba da shawarar wannan.
• Kuna iya son dafaffun shinkafa kuma da gaske kuna farin ciki cewa sun ba shi damar cin abinci, duk da haka, sha'awar wannan sinadaran ba zai ba da kyakkyawan sakamako ba a cikin kwanaki masu zuwa. Ba asirin cewa shinkafar shinkafa tana da tasiri ba, saboda yawan amfani da ita zai haifar da rashin maƙarƙashiya. Mutumin da bai kusantar da wani ra'ayi game da irin wannan yanayin ba, yana yin haɗarin fuskantar mafi girman sakamakon.
• Brown, shinkafa ce mai launin ruwan kasa, tana da, duk da yawancin fannoni masu amfani, da kuma mummunar rashi guda ɗaya - ya ƙunshi phytic acid. An gano wannan abu yana da mummunar tasiri a jikin ɗan adam - musamman, yana rikitar da ƙwayar baƙin ƙarfe da alli na al'ada. Ganin cewa a cikin shinkafa mai launin ruwan kasa waɗannan microelements waɗanda suke da mahimmanci ga lafiya ba su nan, mai haƙuri yana haɗarin yarda da muhimmiyar ƙiyayya a cikin abincinsa.

Jigilar maimaita bugun zuciya

Abincin hatsi da kanta ba shine kwano mai ban sha'awa ba, saboda mai haƙuri da ke da ƙarancin zaɓin abinci yana son kowane zaɓi da ake da shi don taimakawa sanya abinci ya zama mai daɗi. Koyaya, girke-girke sanannen dangane da hatsi shinkafa na iya zama mai daɗi kuma ba shi da yawa na sukari, wanda ke ɗaukar irin wannan haɗarin.

Ganin cewa bai kamata a ci mutuncin shinkafa ba, galibi suna yin miyan miya ne daga shi. An ƙara hatsi da aka lura da shi a can kaɗan kaɗan, saboda yana yiwuwa cewa tare da yanayin mai laushi na cutar, likitan da yake ba da magani har ma ya ba da izinin amfani da farin farin shinkafa a cikin waɗannan adadin. Tun da tasa riga ya ƙunshi ruwa sosai, kuma hatsi ba su da yawa a can ko dai, ana amfani da farar kayan lambu a matsayin broth don inganta dandano da satiety. Don guje wa yawan adadin kuzari mai yawa, wanda kuma aka sanya wa masu ciwon sukari, irin wannan tasa galibi ba shi da kayan abinci kuma yana cin ganyayyaki kawai.

A matsayi na biyu cikin shahararrun mutane a cikin jerin masu ciwon sukari iri-iri ne na shinkafa shinkafa, wacce zata iya mamaye wuri na farko, amma bazata iya saboda shawarar ba zagi samfurin. Tun da tanki na hatsi ya ƙunshi kusan kashi ɗari bisa ɗari, ya kamata a dafa shi da ƙarancin lokaci. Amfani da dafa abinci kawai kayan masarufi ne na ɗabi'a, suna watsi da hatsi na nan take - yawanci suna da ƙananan hatsi na ɗan adam, amma ana cika su da sukari. Dalili na ƙarshe ba ya ƙyale juya kwanon a cikin kayan zaki cike da amfani da 'ya'yan itatuwa - irin wannan ƙari an yarda, amma idan ba su da zaki.

Hakanan ana iya amfani da nau'ikan shinkafa mai launin launuka don dafa pilaf, amma irin wannan kwanon kwano alama ce ta hutu ga marasa lafiya fiye da abincin yau da kullun. Ya kamata a zabi naman irin wannan gwajin dafuwa a hankali, bada fifiko ga waɗancan nau'ikan inda mai yake a cikin adadi kaɗan. Maganin mafi kyawu, hakika, nono ne na kaza, amma har ma cewa a cikin pilaf kada ta kasance mai yawa. Ganin cewa irin wannan tasa a kowane yanayi zai haifar da babban nauyin jiki, Ya kamata ka nemi shawarar likitan ka a gaba - watakila zai gaya maka kimanin adadin kayan masarufin, ko kuma akalla jefa wani tsari akan yadda zaka kirga yawan kowane samfurin da kanka.

Sharuɗɗan amfani

Farin farar shinkafa ba a ke so ga ciwon sukari na 2 ba. Amma komai yana canza idan, maimakon ingataccen samfur mai amfani, ana amfani da farin steamed. Indexididdigar glycemic ɗinta yana da ƙasa sosai, kuma akwai ƙarin bitamin, ma'adanai da fiber a cikin abun da ke ciki. Red, launin ruwan kasa, da shinkafa baƙar fata ma ana bada shawara ga mutanen da ke fama da ciwon sukari.

A cikin ciwon sukari, ana iya cinye shinkafa a cikin nau'i mai zaki ko gyada mai gishiri, dafa shi a cikin broth, madara, tare da kwayoyi, kayan lambu, 'ya'yan itatuwa marasa busasshen.

Miyar Rice da Kabeji

Don shirya miyan, sara albasa biyu kuma toya su a cikin kwanon ruɓa tare da 50 g da shinkafa launin ruwan kasa da man shanu kaɗan. Sanya garin cakuda a tukunya da wani ruwa mai tafasa sai a kawo kayan hatsi zuwa rabin dafaffen. Sannan zaku iya ƙara 250 g na farin kabeji ko Broccoli kuma ku dafa na mintina 15. Sannan a shigar da yankakken ganye da cokali mai tsami a cikin kwalliyar.

Menene ba za a iya ci tare da nau'in ciwon sukari na 2 ba?

Yawancin abinci ga marasa lafiya da aka gano da masu ciwon sukari na type 2 ya kamata a cinye su kaɗan. Wannan yana nufin cewa kuna buƙatar ɗaukar abinci yayin rana sau 5-6. Kowane bawa yakamata ya zama ƙanana domin ciki ya narke abinci.

Irin waɗannan ka'idodin abinci mai gina jiki suna da mahimmanci don:

1. Glucose yana wanzuwa.
2. Marasa lafiya ba sa yin allurar da kansu sau da yawa sau da yawa, suna rage sashi.
3. Daidaita nauyi yayin gujewa kiba.

Ba za ku iya rasa abincin farko da safe ba, saboda abubuwa da yawa sun dogara da shi:

1. Tun daga farkon rana, jiki yana cike da mahimmancin makamashi don duk ranar.
2. Normalization of glucose matakan faruwa, wanda zai iya tashi bayan dare.

Kulawa da abinci game da masu ciwon sukari ya zama dole domin saka idanu akan abin da ake kira glycemic index - wannan yanki ne na auna alhakin samfurori akan sukari na jini. Unitaya daga cikin rukunin glycemic index shine adadin carbohydrates, wanda yake a cikin 100 g farin gurasa. Sakin glucose yana faruwa ne bayan fashewar carbohydrates.

Yana kan wannan nuna cewa likitocin suna jagora, suna taimakawa wajen tsara abincin don kowane mai haƙuri. Ga marasa lafiya da nau'in na biyu na mellitus na sukari, cin abinci tare da ƙididdigar glycemic fiye da raka'a 70 ba da shawarar ba. Misali, haramun ne a ci kayayyakin abinci kamar:

• croissants, saboda sun ƙunshi raka'a 70,
• zuma na haki - 85,
• sukari - 75,
• soyayyen dankali da soya - 95 kuma ƙari,
• donuts - 70,
• garin shinkafa - 95,
• shinkafa - 85.

An hana shi sosai don cin karas da aka dafa, dankali, masara, kankana, Sweets, cakulan, sanduna. Mafi fifiko a abinci shine abincin da aka shirya daga abinci tare da ƙarancin glycemic index. Amma yawansu da hadewa yakamata a yi masu kuma a kirga su.

Me yasa shinkafa tana da mahimmanci a cikin nau'in ciwon sukari na 2

A cikin ciwon sukari na wannan nau'in, ana jinkirta glucose a cikin jijiyoyin jiki, ciki har da jini, wanda ke ba da gudummawa ga haɓakar matsin lamba na osmotic. Kuma cire ruwa daga wasu kyallen takarda, wanda ya kai ga ci gaban osmotic diuresis. Kodan sun fara aiki da ƙarfi kuma suna cire ruwa - rashin ruwa mai tasowa. Tare da fitsari, ma'adanai da yawa, abubuwa masu amfani don mahimmanci don kula da homeostasis na salts da bitamin an keɓe su. Don dawo da abubuwan da ke cikin su na yau da kullun, an shawarci marasa lafiya su ci abinci mai arziki a cikin waɗannan abubuwan. Babban wakilin shine shinkafa.

Binciken da masanan kimiyyar Amurka suka yi kwanan nan a Jami’ar Harvard ya tabbatar da hadarin dake tattare da cin farin shinkafa don cutar sankara. Ya ƙunshi adadin glucose mafi girma a cikin dukkan nau'ikan shinkafa. Hakanan shinkafar bata dauke da sinadarin amino acid, rashinsa wani abune da ke taimakawa ci gaban wannan nau'in ciwon suga.

Miyar miyar shinkafa

Kafin ka fara ƙara shinkafa, dole ne ka shirya kayan kayan lambu daban. Don yin wannan, ɗauki dankalin turawa ɗaya, ,an karas, albasa, zaku iya ƙara beets ko pumpkins. Duk wannan an yanke shi a kananan guda kuma dafa shi akan zafi kadan. A lokaci guda, yana da kyawawa don soya albasa da shinkafa launin ruwan kasa a cikin kwanon rufi, ana yin wannan a cikin man shanu, akan zafi mai ƙarancin wuta.

A ƙarshen gasa, zaku iya ƙara kamar adadin yankakken tafarnuwa biyu. Duk abubuwan da ke cikin kwanon an zuba su a cikin kwanon rufi, an ƙara farin kabeji kuma yana ci gaba da dafawa na wani mintina ashirin, a kan ƙaramin zafi. Wannan miya ta ƙunshi ma'adanai da yawa, bitamin da ma'adanai, yayin da suke riƙe da ƙimar ƙarfin kuzari sosai.

Pilaf tare da naman abinci

Don shiri na kamun kifi ya zama dole domin sanin naman. Ga marasa lafiya da ciwon sukari, ana bada shawarar yin amfani da naman alade. Don wannan, zomo, kaza, turkey, naman nutria cikakke ne, zaku iya ɗaukar ɗan naman kadan. Tare da ƙarin sinadaran ƙara:

• Tafarnuwa - 2 albasa,
• Albasa - yanki 1,
• Bell barkono - 2,
• Faski - 3-4 rassan,
• Dill - 3-4 rassan
• Basil
• Peas.

Kafin dafa abinci, ya zama dole a shafa shinkafar, sannan a zuba a cikin kwandon shara (a gida zai fi kyau a yi amfani da mai dafa mai jinkirin), ƙara man kayan lambu, sannan a gauraya sosai. An yanka naman a kananan guda. Albasa da tafarnuwa an yanyanka su sosai, duk sauran sinadaran an yanyanka su dandana. Gishiri da barkono, haɗu da komai kuma saita saita. Bayan awa daya, pilaf yakamata a shirye.

A cikin farkon matakan, maganin abinci shine babban ma'aunin don kula da matakin sukari mai daidaitaccen jini. Ba a ba da shawarar fara cin abinci da kanka ba, zai fi kyau a nemi likita.