Don ƙarfafa tsarin rigakafi: wane hatsi a cikin ciwon sukari za ku iya ci kuma waɗanne ba?

Cutar sankarau cuta ce mai cutarwa ta endocrine, wacce aka bayyana a dogaro da insulin, wanda kusan ba zai yiwu a warke ba.

Kuna iya haɓaka lafiyar mai haƙuri kuma ku dakatar da haɓaka bayyanar cututtuka idan ya bi duk shawarar likitan da ke halartar kuma ya bi duk abin da ke cikin abinci mai gina jiki tsawon rayuwarsa, yana kawar da dukkan ƙwayoyin carbohydrates mai sauri daga abincin.

Don kula da matsayin da yakamata na glucose a cikin jini, masu ciwon sukari suna buƙatar yin abinci mafi yawancin hadaddun carbohydrates (hadaddun) tsawon lokaci, sabili da haka nau'ikan hatsi zasu zama muhimmiyar mahimmancin abincin mai haƙuri.

Porridge na dogon lokaci yana aiki tare da kuzari kuma yawancin abubuwan da suke buƙatar aikin jiki na yau da kullun. Koyaya, kafin tara abin hatsi, mai haƙuri dole ne ya gano abin da za'a iya ci hatsi tare da nau'in ciwon sukari na 2, da kuma irin cutar guda 1, da kuma yadda za'a dafa su daidai.

Amfanin

Porridge, a matsayin abinci, kayan abinci mafi mahimmanci wanda shine hatsi, dafa shi a ruwa ko madara, yana cikin abincin duk mutanen da suka bi tsarin rayuwa mai kyau da kuma kula da abinci mai kyau.

Abubuwan hatsi da aka yi amfani da su a cikin farantin suna ɗauke da wani keɓaɓɓen ƙunshi abubuwa masu amfani, gami da hadaddun carbohydrates, wanda jiki ke narkewa fiye da sauran nau'ikan abinci, wanda shine dalilin da ya sa glucose ɗin da aka saki a hankali yake shiga cikin jini kuma baya haifar da ƙaruwa sosai a cikin glucose.

Abin da ya sa kuke buƙatar sanin abin da za a iya amfani da hatsi don ciwon sukari, saboda sune tushen abincin mutum wanda ke da rauni na rigakafi.

Kafin yin faranti don mai ciwon sukari, kuna buƙatar gano alamomin tasirin hatsi bayan amfaninsa akan matakin glucose a cikin jini, wanda ake kira glycemic index.

Abincin don ciwon sukari

Tun da ba shi yiwuwa a ci hatsi kawai don tallafa wa jikin mara lafiya, wajibi ne a bambanta abincin.

Lokacin da ake tattara menu na yau da kullun, kuna buƙatar bin rayayyun abubuwan sarrafawa - abinci mai gina jiki 16%, fats na 24%, carbohydrates masu rikitarwa, 60%, da kuma dokoki masu zuwa:

• Tushen abinci mai gina jiki yakamata ya kasance samfuran kayan ganyayyaki waɗanda yawan ƙwayoyin kayan lambu waɗanda ba a ciki suke narke su gaba ɗaya ba kuma basu shiga cikin bangon hanji ba. Mafi wadatar irin waɗannan zaruruwa da kuma isar kowa ga kowa sun haɗa da kore wake, kabeji, zucchini, tumatir, cucumbers, radishes, wasu nau'in letas, bran, gyada mai da garin oat, kabewa, namomin kaza,
• Abincin nama daga naman sa, kaji da zomo za a iya ci shi kaɗai,
• miyar miya ana dafa ta a kayan lambu,
• curd ana bada shawara don cinye kullun a kowane nau'i har zuwa 100 - 200 grams,
• har zuwa gilashin 5 na dukkan ruwaye a rana, gami da miya,
• Kimanin gram 200 a kowace rana ana iya cinyewa a cikin burodi da taliya.

Abincin da ke ƙunshe da fiber na abin da ake ci shine yakamata ya samar da kashi 50 cikin ɗari na abinci na masu ciwon sukari; hatsi da hatsi suna wakiltar rabi na biyu na abubuwan abinci.

Abubuwan dafa abinci

Porridge don kamuwa da cututtukan type 2 da nau'in 1 na ciwon siga suna da amfani idan an shirya su cikin bin wasu ka'idodi:

• a cin abinci guda, mai haƙuri zai iya cin kimanin gram 200 (5 - 6 tablespoons) na kayan gwal,
• Kafin shirya kwano, hatsi don shi ana wanke su kuma sun bushe. Tsarin yana cire babban Layer, wanda ya ƙunshi sitaci mai yawa, wanda ba shi da amfani ga ƙwayar mara lafiya,
• ba za ku iya ƙara sukari ba, amma bayan tuntuɓarku tare da likitanku zaku iya sanya teaspoon na zuma,
• Abincin dafaffon porridge don mai ciwon sukari ya zama dole kawai a ruwa. Kuna iya ƙara ɗan madara kafin shan ruwa.

Masana ilimin abinci da likitoci sun bada shawarar a adana hatsi don adana dukkan abubuwa masu amfani da abinci mai gina jiki, amma a saka su a ruwa ko kefir.

Idan zamuyi magana game da wane irin hatsi za ku iya ci tare da ciwon sukari, ya kamata ku fara da gero. Bayan haka, ɗayan hatsi tare da ƙarancin ƙwayar ƙwayar glycemic, wanda shine 40, shine gero, wanda shine dalilin da yasa shine kwano bisa abin da likitoci suka ba da shawarar ciki har da mutanen da ke da ciwon sukari a cikin abincin.

Bugu da kari, kayan kwalliya na gero suna da wadatuwa a cikin abubuwa masu amfani:

• sunadarai suna daidaita metabolism da haɓaka kitse a cikin hanta,
• Manganese yana daidaita nauyi
• potassium da magnesium suna daidaita aikin tsarin zuciya da jijiyoyin jini,
• pectin zaruruwa, sitaci da shuka fiber wahalar da sha na carbohydrates a cikin jini,
• bitamin (rukunin B, folic da nicotinic acid) suna daidaita dukkan hanyoyin rayuwa na jiki da samuwar jini.

An shirya shinkafa gero a kan ruwa ba tare da ƙarin kayan abinci da man shanu ba.

Amfani akai-akai na gero a cikin kananan lokuta na iya haifar da maƙarƙashiya.

Likitocin da masana abinci sun ba da shawarar cewa masu ciwon sukari suna cin naman jakar maraba a kullun, saboda buckwheat tana da karancin ma'anar glycemic - 50 - kuma abun mamakin shine bitamin da sauran abubuwan abinci masu amfani:

• amino acid na tallafawa mahimman ayyukan dukkanin tsarin jikin mutum da bayar da makamashi ga tsokoki,
• alama abubuwan (magnesium, baƙin ƙarfe, alli, aidin) haɓaka rigakafi, da haɓaka rigakafi,
• flavonoids yana tallafawa rigakafin maganin antitumor na jiki da hana kiba mai yawa.

Don dafa buhunan burodin buckwheat, hatsi ba sa buƙatar dafa shi, zaku iya zuba shi da ruwan zafi ko kefir, ku barshi cikin dare kuma don abincin porridge ya shirya. Green buckwheat, wanda za'a iya tsiro shi daban-daban a gida, ana ɗauka cewa yana da amfani musamman ga mutanen da ke fama da ciwon sukari.

Wani lokacin buckwheat yana haifar da halayen rashin lafiyan lalacewa ta hanyar babban abun ciki na amino acid da rashin haƙuri ɗaya.

Sha'ir da sha'ir

Pearl sha'ir da kuma sha'ir kwalin sha'ir daidai ne a cikin kayan, saboda ana samun hatsi biyu daga alkama na sha'ir: sha'ir yana ƙasa da niƙa, kuma sha'ir an murƙushe. Koyaya, waɗannan hatsi suna da ma'aunin glycemic daban-daban - sha'ir lu'u-lu'u (GI - 22) yana rushewa mafi tsayi yayin narkewar abinci don haka ya fi mahimmanci a cikin abincin masu ciwon sukari. Kuma glycemic index na sha'ir kwalliya kamar 35 raka'a.

Sha'ir da sha'ir sha'ir - hatsi suna da amfani ga masu cutar siga, domin suna ɗauke da abubuwanda ke nunawa:

• lysine amino acid na rage girman aikin tsufa a jiki,
• bitamin A, rukunin B, E, PP suna inganta yanayin fata,
• Gluten yana inganta saurin cire abubuwa masu cutarwa daga jiki,
• tsire zarurruka suna daidaita jikin tare da sunadarai.

Ya kamata a yi amfani da shinkafar sha'ir tare da taka tsantsan a cikin mutane masu haɗari ga matsalolin narkewa da ƙoshin abinci.

Masara

Masara na taimakawa wajen daidaita dabi'ar lipid a jiki.

Ba za a iya ba da shawarar masara don amfani da mutanen da ke fama da ciwon sukari na kowane irin ba, saboda yana da alaƙar glycemic index - 70, wanda ke ƙaruwa yayin dafa abinci idan an ƙara ƙarin abubuwa (man shanu, madara).

Mutane da yawa suna rikitar da ƙwayar masara da ƙarancin masara, waɗanda ke tallafawa yanayin yanayin jiki da ƙananan matakan sukari na jini, waɗanda aka sayar a cikin kantin magani kuma suna da gaske da shawarar su zama wani ɓangare na maganin cututtukan sukari.

Za a iya shirya masarar masara a cikin lokuta masu wuya bayan tattaunawa tare da likitanka.

Alkama alkama tare da alamar glycemic na 45 na iya kasancewa a cikin abincin mai haƙuri ga mai ciwon sukari ba kawai kamar kayan kwalliya ba, har ma a matsayin bran.

Abun da ke cikin wannan hatsi ya ƙunshi adadin ƙwayoyin ƙwayoyin shuka da pectin, wanda ke ba da gudummawa ga haɓakar biliary na al'ada, aiki na hanji don haka yana hana saka mai mai.

Mafi amfani shine tafarnuwa daga alkama da aka shuka.

Irin wanda aka sanya flaxseed don nau'in 2 da nau'in 1 na ciwon sukari ya ƙunshi acid mai omega-3-6, wanda ke kara saurin kyallen jiki da tsokoki zuwa ƙwayar insulin, kuma yana iya kasancewa a cikin abincin mai ciwon sukari.

Flax porridge STOP ciwon sukari

Hakanan wani ɓangare ne na samfurori da aka tsara musamman don rigakafin ciwon sukari, saboda yana ƙunshe da abu mai kama da insulin ɗan adam. Kuma glycemic index na flax porridge ne kawai raka'a 35.

Idan zamuyi magana game da wane irin porridge za ku iya ci tare da sukari mai jini, ba za ku iya taimakawa ba amma ambaci pea.

Peas, kamar sauran legumes, ana ɗauka ɗayan manyan abinci a cikin abincin mai ciwon sukari.

Yana da ƙananan glycemic index na 35 kuma yana dauke da amino acid arginine, wanda ke taimakawa jiki ɗaukar insulin. Pea porridge ya kamata a tafasa a ruwa, ƙara gishiri don dandana.

Peas na farko yana buƙatar nutsuwa cikin ruwa don kumburi.

Semolina ba kawai ake so a cikin abincin mutum da ciwon sukari ba, amma yana da haɗari kawai saboda yana aiki a matsayin tushen carbohydrates mai sauri wanda ke haɓaka sukari na jini. A lokaci guda, kusan babu fiber ko fiber a cikin Semolina.

Rice na iya zama da yawa iri - farin goge, daji, launin ruwan kasa, basmati da launin ruwan kasa. Cin farin shinkafa yawanci mai cutarwa ne koda da lafiyayyen mutum, saboda yana da alaƙar glycemic of 90 kuma yana iya tayar da nauyi.

A cikin abincin mai ciwon sukari, zaku iya gabatar da shinkafa shinkafa daga launin ruwan kasa, nau'in daji da basmati, waɗanda ke ɗauke da abubuwa masu amfani da yawa:

• folic acid na saba metabolism,
• B, E, PP bitamin suna ƙarfafa ganuwar jijiyoyin jini,
• tsirrai masu tsire-tsire suna taimakawa kawar da ƙwayar cholesterol, gubobi da gubobi.

Kafin dafa abinci, shinkafa yakamata a tsoma cikin ruwan sanyi tsawon awanni.

Wani irin hatsi zan iya ci tare da nau'in ciwon sukari na 2?

Ciwon sukari na 2 shine mafi yawancin nau'in wannan cuta, wanda ake nuna shi ta hanyar raguwa a cikin ƙarfin jikin mutum don ɗaukar glucose. Mai haƙuri ba koyaushe yana buƙatar maganin insulin ba, amma ba tare da abinci ba, taimako na alama ba zai yiwu ba.

Idan zamuyi magana game da wane irin hatsi suna da amfani ga masu ciwon sukari na 2, to, ana bada shawarar mai haƙuri ya haɗa da pea, buckwheat, oat da garin alkama a cikin abincin.

An dafa su daga hatsi mai ɗauke da adadin ƙwayoyin tsirrai na fure, fiber, kuma suna da ƙarancin glycemic index.

Bidiyo masu alaƙa

Wani irin porridge zan iya ci tare da nau'in ciwon sukari na 2, kuma wanene ba? Kuna iya ganowa daga wannan bidiyon:

Gabaɗaya, haɗarin ciwon sukari da hatsi ya halatta, kuma wani lokacin yana da amfani sosai. Bayan bin abinci, mai ciwon sukari na iya yin tsarin abinci iri daban-daban masu dadi kuma masu dadi. A wannan yanayin, yana da buqatar yin la’akari da halaye na hade da hanyoyin shirya kowace hatsi don samun babban fa'ida daga gareshi kuma ba da gangan ƙara yawan sukarin jini ba.