Abincin Kayan Abinci

Lokacin yin "kyakkyawan" ganewar asali, mai haƙuri dole ne ya bi tsarin ilimin abinci a tsawon rayuwarsa. Daga menu mai ingantaccen tsari, matakan sukari na jini sun dogara kai tsaye. Sabili da haka, yana da mahimmanci a zabi abincin da ya dace da mutane.

Masu ciwon sukari nau'in 2 suna da tsarin abinci mai dacewa wanda ke tabbatar da cewa cutar ba ta zama nau'in dogara da insulin ba. Kuma tare da nau'in farko na ciwon sukari, abincin yana rage haɗarin haɓakar haɓaka, da rikice-rikice iri daban-daban akan gabobin da aka yi niyya.

A ƙasa za muyi la’akari da tsarin furotin ga masu ciwon sukari, da yuwuwar cutar a cikin wannan cuta, yadda za a zabi samfuran da suka dace bisa ga ƙididdigar glycemic index (GI), kuma an gabatar da mahimman ka'idodin abinci.

Abincin furotin

Abincin furotin don nau'in ciwon sukari na 2 na iya samun '' yancin rayuwa, 'kodayake likitoci sun ba da shawarar rage cin abinci mai ƙwayar carbohydrate. Wannan saboda gaskiyar cewa bitamin da ma'adanai dole ne su shiga jikin mai haƙuri. Tunda mafi yawan furotin ana cika shi da abubuwan gina jiki wadanda basa so.

Tare da nau'in abinci mai gina jiki, abinci mafi mahimmanci shine sunadarai (nama, qwai, kifi). A yadda aka saba, kasancewansu a cikin abincin mai ciwon sukari kada ya wuce 15% na yawan abincin. Yawancin abinci mai gina jiki mai yawa yana ba da ƙarin nauyi a kan aikin kodan, waɗanda an riga an ɗauke su da cutar "mai daɗi".

Koyaya, idan masu rashin lafiyar da ke fama da insulin sun yi kiba, to abincin furotin yana taimakawa sosai ta hanyar karin fam. Babban abu shine sanin tsakiyar ƙasa. Don rage nauyi, ya kamata ku mance da abincin furotin wata rana, da kuma rage cin abinci na low-carbohydrate. An yarda da wannan tsarin abinci ne kawai tare da izinin endocrinologist.

Abubuwan da ke da wadataccen abinci:

• kifi
• abincin teku (squid, jatan lande, kifi),
• kaza
• kayan kiwo da kayan kiwo.

Hakanan yana faruwa cewa ba koyaushe ba zai yiwu a wadatar da abincin tare da sunadarai don masu ciwon sukari. A wannan yanayin, zaka iya amfani da girgiza furotin. Ya ƙunshi sunadarai da hadaddun carbohydrates, saboda haka ba a haramta shi ga masu ciwon sukari na nau'in farko da na biyu ba.

Duk da haka, masu ciwon sukari na kowane nau'in ana bada shawarar rage cin abinci na carbohydrate, wanda ke cike jiki ba wai kawai tare da sunadarai ba, har ma tare da wasu abubuwa masu amfani waɗanda ke buƙatar cikakken aikin dukkan ayyukan jiki.

Rabin abincin yau da kullun ya kamata ya zama kayan lambu, kamar saladi, kwano na gefe da casseroles. 15% sunadarai ne, kamar yadda yawancin 'ya'yan itatuwa, zai fi dacewa sabo ne, sauran kuma hatsi ne.

Zaɓin abinci don kowane kayan abinci don masu ciwon sukari ya kamata ya kasance bisa ga tsarin glycemic index (GI). Kada mu manta game da adadin kuzari.

Manyan Abincin Glycemic Index

GI ƙimar dijital ce wanda ke nuna sakamakon samfurin a cikin glucose jini. Karamin lamba, “abinci mafi aminci”.

Daidaituwar kayan lambu da 'ya'yan itatuwa na iya yin tasiri ga karuwar GI, wato, idan an kawo samfurin zuwa jihar puree, to asirinta zai karu kaɗan, amma kaɗan. Wannan na faruwa ne sakamakon “hasara” na fiber, wanda ke da alhakin kwararawar glucose din a cikin jini.

Dukkanin masana ilimin halitta na endocrinologists a cikin shirye-shiryen maganin cututtukan abinci yana jagorar GI. Har ila yau, kula da adadin kuzari abinci. Bayan haka, wasu samfuran suna da ƙarancin kuɗi, alal misali, ƙwayaye da kwayoyi, amma a lokaci guda suna da adadin kuzari sosai.

Abincin mai mai yawa an haramta shi ga masu ciwon sukari, saboda ban da abun da ke cikin kalori, wanda zai iya cutar da nauyi, yana ɗauke da mummunan cholesterol kuma yana haɓaka samuwar ƙwayoyin cholesterol.

An rarraba GI zuwa kashi uku:

1. 0 - 50 LATSA - ƙananan manuniya, irin wannan abincin shine babban abincin,
2. 50 - 69 raka'a - matsakaita, irin wannan abincin togiya ne kuma an yarda dashi sau da yawa a mako,
3. Unitsungiyoyi 70 kuma sama suna nuna alama mai ƙarfi, abinci yana ƙarƙashin ƙaƙƙarfan haramcin, saboda yana haifar da tsalle tsalle a cikin sukarin jini.

Yin amfani da abinci tare da GI har zuwa 50 NA BIYU, mai haƙuri na nau'in ciwon sukari na biyu zai iya sarrafa sukari da sauri cikin sauƙi ba tare da taimakon maganin miyagun ƙwayoyi ba. Yana da mahimmanci shiga motsa jiki.

Shawarwarin abinci

Baya ga zaɓin abincin da ya dace da yin lissafin rabo, yana da muhimmanci a bi ka'idodin abinci mai gina jiki. Don haka, ya kamata ku ci a cikin karamin rabo, sau 5-6 a rana, ba tare da wuce gona da iri ba, kuma a lokaci guda, ku guji jin yunwar.

Kada a yi watsi da daidaiton ma'aunin ruwa - aƙalla lita biyu na ruwa kowace rana. Wannan yana da mahimmanci musamman idan mutum yayi biyayya ga abincin furotin.

Wajibi ne a cire abinci mai gishiri da gyada, don kada a ƙara nauyin aikin koda. Kawai cikakken kin amincewa da kayan zaki da na gari.

Zamu iya bambance tushen ka'idodin tsarin abinci:

• karancin abinci, sau 5-6 a rana,
• sha akalla lita biyu na ruwa a kowace rana,
• abincin yau da kullun ya haɗa da kayan lambu, 'ya'yan itatuwa, nama ko kifi, hatsi da samfuran kiwo,
• abincin da ya gabata yakamata ya zama aƙalla sa'o'i biyu kafin lokacin kwanciya,
• yakamata a dafa porridge a ruwa, ba tare da ƙara man shanu ba,
• Man kayan lambu ya fi kyau maye gurbinsa da man zaitun, ba shi da wadataccen abinci a cikin bitamin, amma iri guda yana cire mummunan cholesterol daga jiki.

Sample menu

Belowasan da ke ƙasa menu ne mai kyau wanda aka yi niyya don rage yawan sukari na jini da kuma ba da gudummawa ga asarar nauyi tare da kiba. Ana iya canza shi gwargwadon abubuwan son dandano na mutum. Hakanan, maimakon abinci shida, an ba shi damar rage su zuwa biyar.

'Ya'yan itãcen marmari da abinci daga gare su ya kamata a haɗa su da karin kumallo, tunda ana wadatar da glucose tare da su ga jiki, wanda ya fi dacewa da masu haƙuri tare da motsa jiki a farkon rabin rana.

Dafa abinci wajibi ne ga ma'aurata, a cikin jinkirin mai dafa abinci, a cikin obin na lantarki, a cikin tanda ko tafasa.

1. karin kumallo na farko - 150 grams na salatin 'ya'yan itace da aka shirya tare da yogurt mara bushe,
2. karin kumallo na biyu - omelet daga kwai ɗaya da kayan lambu, yanki mai burodin hatsin rai, shayi,
3. abincin rana - miya, burodin da aka dafa tare da namomin kaza, naman kaji mai ƙara, shayi da marmalade ba tare da dafa sukari a gida ba,
4. abincin rana da yamma - ɗan gida cuku souffle tare da 'ya'yan itãcen marmari,
5. abincin dare na farko - sha'ir, pollock a cikin tumatir miya, kofi tare da cream,
6. abincin dare na biyu gilashin ryazhenka.

• karin kumallo na farko - jelly on oatmeal, yanki na hatsin rai,
• abincin rana - oatmeal a kan ruwa tare da 'ya'yan itatuwa da aka bushe, kofi tare da cream,
• abincin rana - miyan kayan lambu, miyar shinkafa mai launin ruwan kasa a cikin tumatir, salatin kayan lambu, shayi tare da lemun tsami,
• yamma da shayi - apple guda ɗaya, shayi, cakulan tofu,
• abincin dare - salatin teku (hadaddiyar giyar teku, kokwamba, kwai, tafasasshen abinci, yogurt mai ƙanshi), gishirin burodin hatsin rai, tea,
• abincin dare na biyu gilashin kefir ne.

1. karin kumallo na farko - pear ɗaya, shayi, 50 grams na kowane kwayoyi,
2. karin kumallo na biyu - kwai dafaffen salatin, salatin kayan lambu na shekara, gyada burodin hatsin rai, kofi tare da cream,
3. abincin rana - miya tare da noodles mai wuya, ciyayi, gasa a kan matashin kayan lambu, shayi,
4. yamma shayi - gida cuku, dintsi na 'ya'yan itãcen marmari, shayi,
5. abincin dare na farko - sha'ir a kwandon shara, tafasasshen nama, salatin kayan lambu, koren shayi,
6. na biyu abincin dare gilashin yogurt.

• karin kumallo na farko - shayi tare da cuku,
• abincin rana - omelet tare da kayan lambu, yanki na hatsin rai, shayi,
• abincin rana - miyan kayan lambu, buckwheat tare da kifin kifi, yanki mai burodin hatsin rai, shayi,
• yamma shayi - laushi gida cuku dumplings, shayi,
• abincin dare na farko - lentil, hantare na kaji, kofi tare da kirim,
• abincin dare na biyu shine cuku mai ƙarancin kitse.

1. karin kumallo na farko - 150 grams na 'ya'yan itace, 100 ml na kefir,
2. karin kumallo na biyu - salatin teku, gwanda, yanki, hatsin rai,
3. abincin rana - miya tare da shinkafa launin ruwan kasa da ganyayyaki masu sha da masu fama da ciwon sukari a cikin mai daɗaɗar cooker tare da dafaffen turki, kofi tare da cream,
4. abincin rana da yamma - jelly on oatmeal, yanki na hatsin rai,
5. abincin farko - fis puree, hanta mai shayi, shayi,
6. abincin dare na biyu gilashin yogurt ne wanda ba a saka shi ba.

Bidiyo a cikin wannan labarin yayi magana game da ka'idodin abinci mai gina jiki a cikin ciwon sukari.