Gwangwadon gero a cikin nau'in 2 na ciwon sukari
Marasa lafiya masu fama da ciwon sukari suna yawan fushi yayin da suka gano cewa lallai za su bi cin abincin duk rayuwarsu, amma a banza! Yawancin samfura masu daɗi da ƙoshin lafiya ba sa barin abincinsu, hatsi su ma suna cikin su. Amma a nan matsalar: ba duka za a iya ci ba. Kuma menene likitoci suka ce game da amfani da gero a cikin nau'in ciwon sukari na 2? Ku ci ko ƙi?
Porridge don ciwon sukari - don ko gaba
Akwai da yawa microelements da bitamin a cikin abubuwan hatsi. Ba su kawai zai yiwu ba, amma har ma suna buƙatar cinye tare da nau'in ciwon sukari na 2. Amma a wannan yanayin, kuna buƙatar kula da irin kayan kwandon, saboda ba kowa bane zai iya zuwa tare da shi. Misali, decoy haramun ne a cikin wannan cuta, saboda yana dauke da sinadarai masu sauki kuma shima yana shafar jikin mutum kamar yadda aka sanya Sweets.
| Oatmeal | Ya ƙunshi kwayoyin halittun lipotropic waɗanda ke hana haɓakar kitse mai yawa a cikin hanta. Hakanan, oatmeal shine abin da ake kira "insulin na shuka", don haka tare da amfani da amfani, zaku iya rage amintaccen insulin yau da kullun na insulin na waje. Yana taimakawa wajen cire ƙwayoyin kiba. Hakanan yana inganta aikin gastrointestinal tract, wanda yake da matukar muhimmanci ga masu ciwon sukari na 2. Ba za a iya ci shi ba kawai a cikin nau'i na tafarnuwa, amma kuma sanya infusions na musamman. AMMA! Yana da mahimmanci a tuna cewa yana kasancewa a carbohydrate kuma yawancin lokuta bashi da ƙima. |
| Buckwheat | Yana da adadin adadin fiber, sukari na jini kusan baya tashi idan an cinye shi. Karkashin carbohydrates mai santsi a hankali yana lalata, don haka babu wani tsalle-tsalle mai karfi a cikin glucose idan aka cinye su. Har ila yau, Buckwheat yana da sakamako mai kyau ga tsarin garkuwar jijiyoyin jiki. Wannan ya faru ne saboda gaskiyar cewa a cikin tsarinta akwai rutin, bitamin B-group da furotin kayan lambu. Suna ƙarfafa ganuwar jijiyoyin jiki. Buckwheat ba zai iya jure da gyaran ƙwayar ba; ba a amfani da takin mai magani a cikin narkar da shi ba. Sabili da haka, ana iya la'akari da abokantaka ta muhalli. |
| Masara | Kalori-ƙarancin abinci mai narkewa. Yana da alaƙar glycemic low, don haka yana rage adadin glucose a cikin jini sosai. M a cikin abinci don nau'in ciwon sukari na 2, saboda yana rage nauyi kuma yana ciyar da jiki tare da bitamin daban-daban. |
| Gero | Ofaya daga cikin mafi kyawun lafiya da hatsi ga masu ciwon sukari. |
Bari muyi magana game da alkama na alkama. Gididdigar ta na glycemic shine 71. Masana ilimin abinci sun ba da shawarar ɗaukar shi a matsayin tushen garnishes a cikin abincin mai ciwon sukari. Wannan tafarnuwa yana da waɗannan kaddarorin:
- Babban sashinta shine sitaci, wanda ake ɗaukar hadaddun carbohydrate,
- Mayar da phosphorus a gero kusan sau biyu adadin sa a nama,
- Kusan kashi ɗaya cikin shida na abun da ake da garin tafarnuwa shine amino acid, wanda jikin ya canza zuwa furotin kayan lambu,
- Yana da wadataccen abinci a cikin bitamin B-rukuni, kitse mai narkewa da hormones na lipotropic, bitamin PP, E, D, retinol, carotene, baƙin ƙarfe da silicon.
Yawancin masana sun yi imani da cewa shinkafar garin alkama na iya magance ciwon suga gaba daya.
Mene ne amfani da shinkafar alkama don ciwon sukari na 2?
- Thearfafa tsokoki
- Yana rage kitsen jiki
- Yana nuna nau'ikan halayen maye da abubuwan guba.
Masu alkama na alkama suna zuwa ta hanyoyi da yawa. Mafi amfani ga masu ciwon sukari za su kasance garin tafarnuwa daga gero wanda aka goge a gaba.
Likitocin ba su ba da shawarar irin wannan hatsi ga wasu rukunin marasa lafiya ba. Wadannan sun hada da:
- Mai yiwuwa maƙarƙashiya,
- Mutane masu ƙarancin acid na ciki,
- Marasa lafiya tare da hypothyroidism
- Mata masu juna biyu da masu shayarwa.
Yadda za a dafa porridge?
Millet tare da ciwon sukari yana yiwuwa, amma dole ne a shirya shi yadda ya kamata don an adana duk abubuwan da ke da amfani a ciki. Mene ne yake jagora lokacin dafa farar alkama?
- Zai fi kyau a tafasa shi a ruwa. Idan da gaske kuna son ƙara madara - ana iya yin wannan a ƙarshen dafa abinci. Dole ne ya zama ba mai shafawa ba.
- Kurkura grits kafin dafa abinci. Me yasa ake buƙata wannan? Dukkanin hatsi suna cike da sitaci, wanda ke cikin polysaccharides (kuma sukari). Ya ɓoye kowane hatsi kuma zaka iya cire shi ta nika hatsi a cikin colander ko hannaye a ƙarƙashin rafi na ruwa.
- Tabbas, babu sukari! Da izinin likita, zaku iya ƙara cokali 1 na zuma (lalle na halitta ne, ba wucin gadi ba) a cikin abincin da aka gama.
- Guji cikakken dafaffon tanki. Steaming kyakkyawan tsari ne na dafa abinci, yana taimakawa rufe dukkan abubuwan abubuwan ganowa da bitamin a ciki. Don yin wannan, zuba wani yanki na hatsi tare da madara mai zafi (kawai idan zaka iya) ko ruwa. Wani kyakkyawan zaɓi zai zama zubar da kefir.
Wani muhimmin mahimmanci - kuna buƙatar rage yawan man shanu ko cire shi gaba ɗaya. Don yin kwalliyar kwalliya ta zama mai wadataccen abinci kuma ku ɗanɗano dandano mafi ban sha'awa, zaku iya ƙara kayan lambu da 'ya'yan itace da yawa a ciki. Suman da apples, pear, buckthorn teku da viburnum suna tafiya sosai tare da garin alkama.
A lokaci guda kuna buƙatar cin abinci ba fiye da gram 200-300 (kusan 5 tablespoons). Idan tanda ba da alama ba a sassake ba sosai - zaku iya ƙara (kawai kada ku zagi) wani mai zaki ko xylitol.
Kula da ciwon sukari na gero
Akwai ingantacciyar hanyar da, bisa ga sake dubawar masu amfani, tana taimakawa kawar da alamun T2DM.
Girke-girke kamar haka: Ana wanke hatsi na alkama kuma an bushe shi, bayan wannan yana da ƙasa zuwa matsayin gari.
Ana ɗaukar abin da aka gama a 1 tablespoon kowace rana kuma a wanke tare da adadin adadin madara. Irin wannan magani yana ɗaukar akalla wata guda.
Jagororin Abinci
A cikin tsarin abinci mai gina jiki, babban kayan abinci ya kamata ya kasance cikin rabo mai zuwa:
- Carbohydrates - kusan kashi 60%,
- Fats - ba fiye da 24%,
- Sunadarai - 16%.
Kowace rana kuna buƙatar cin waɗancan abincin da suke da wadataccen abinci a cikin fiber da fiber na abin da ke ci. Ba a narke su a cikin jijiyar ciki ba, yayin da suke ba da ji na cikakke. Amfaninsu shine rage yawan kitse da glucose, don haka ana buƙatar rage insulin a cikin jiki ta atomatik. Kowace rana kuna buƙatar cinye akalla gram 40 na irin waɗannan zaruruwa. Ana iya samun su ta:
- Namomin kaza
- Suman
- Wake
- Bran
- Ganyen oatmeal da hatsin rai.
Duk fiber na abin da ake ci ya kamata ya zo daidai da adadin ƙwayoyin hatsi da kayan lambu / 'ya'yan itatuwa.
Girke-girke na alkama
Kun riga kun karanta game da kabewa da alkama na garin alkama. Ga girke-girke:
- 200 g na gero,
- 200 ml na madara da ruwa,
- 100 g kabewa
- Xylitol ko abun zaki kamar yadda ake so.
A baya, an wanke porridge. Bayan haka, an zuba shi da ruwa kuma a kawo shi a tafasa, a zauna a colander kuma a sake wanka. Sake cika da ruwa, a wannan gaba an ƙara maye gurbin sukari (zaka iya amfani da stevia).
An kawo garin tafarnuwa a tafasa, sannan a cire kumfa. Yana tafasa na kimanin minti 10. A wannan lokacin, kabewa yana peeled kuma an daskesa (kimanin 3 cm). An haɗa shi a cikin kwandon an dafa shi kuma an dafa shi don wani mintina 10 (kar a manta don motsa su). An gama!
Wani girke-girke ya ƙunshi yin kayan kwalliya a cikin tanda. Don yin wannan, dole ne ka:
- Apple 1
- 1 pear
- Lemon zest (rabin ya isa)
- Pinunƙarar gishiri
- 250 g gero,
- 2 tsp fructose
- 300 ml skim ko madara mai soya.
Haka kuma ana wanke gero a ƙarƙashin ruwa mai gudu, sannan a zuba a cikin kwanon. Ana zuba madara a wurin kuma an ƙara fructose. Duk wannan an kawo shi tafasa, bayan haka an cire shi nan da nan daga murhun. Pear da apple suna peeled da daskararre (da wuya a iri daban-daban, karami da cube). Su da lemun tsami an saka su a cikin tafarnuwa, cakuda ya hade sosai. Bayan haka an zuba shi cikin jita-jita mai jurewa, an rufe shi da tsare kuma an aika shi a cikin tanda, mai zafi zuwa digiri 180. Ana dafa kwano na minti 40. Abin ci!
Me kuma za ku iya yi tare da ciwon sukari?
Mai haƙuri ba zai ci baranda kawai ba, daidai ne? Hakanan zaka iya ƙara abincinka:
- Kayan mai-low - naman kaji da suka dace, naman sa, ana iya cin su sau uku a mako,
- Milk da kayayyakin madara mai tsami - kowace rana,
- Raw, gasa ko dafaffen kayan lambu,
- Miyan Kudan zuma
- Kifi mai sauƙin kai da nama,
- Gurasar da aka yanka - sau biyu a rana.
Cire gaba ɗaya daga samfuran da kuke buƙata:
- Fat miyan a cikin nama broth,
- Barasa
- Rats groats
- Taliya
- Spicy da mai
- Ickwaya da sauran murda,
- Abubuwan carbohydrates masu haske: jam, Sweets da buns, raisins, inabi,
- Ma mayonnaise
- Kayan abinci masu kyafaffen (sausages, kifi, tsiran alade, nama).
Laifinsa yana da ƙima tare da maƙarƙashiya da ma mutuwa.
Bugu da ƙari ga tsarin abinci mai daidaitawa, ana bada shawarar ɗaukar bitamin hadaddun abubuwa na yau da kullun ko abubuwan cin abinci.
Ayyukan motsa jiki, magani, rashin damuwa da rage cin abinci zasu taimaka rage alamun bayyanar cututtukan type 2 kuma za ku ji daɗi. Kula da lafiyar ka!
