Abinci mai gina jiki don Cutar Rana ta 2 tare da kiba: Jima'i mai ba da misali, Hada Abincin tare da motsa jiki, da kuma Sauƙaƙan girke-girke

Lokacin da rikici na rayuwa ya faru, jiki yana rasa ikonta don shan glucose da kyau, likita zai binciki cutar sukari irin 2. Tare da nau'i mai laushi na wannan cuta, an ba da babban aikin ga abinci mai dacewa, abinci shine ingantacciyar hanyar magani. Tare da matsakaici da nau'i mai larura na cuta, an haɗu da abinci mai mahimmanci tare da aikin motsa jiki, wakilai na hypoglycemic.

Tun da rashin lafiyar insulin-dogara da ciwon sukari mellitus yawanci shine sakamakon kiba, ana nuna mai haƙuri yana daidaita alamun nauyi. Idan nauyin jiki ya ragu, matakan sukari na jini suma suna zuwa matakan kwarai. Godiya ga wannan, yana yiwuwa a rage sashi na kwayoyi.

An ba da shawarar yin aiki da abinci mai ƙarancin carb, zai rage yawan kitse a jiki. An nuna shi don tunawa da ka'idoji masu mahimmanci, alal misali, karanta kullun bayani akan alamar samfurin, yanke fata daga nama, mai, cin sabo kayan lambu da 'ya'yan itace (amma ba fiye da 400 g ba). Hakanan wajibi ne don barin miya mai kirim mai tsami, soya a cikin kayan lambu da man shanu, ana dafa abinci, an gasa ko a dafa.

Endocrinologists sun nace cewa tare da nau'in ciwon sukari na 2 na mellitus, yana da matukar muhimmanci a bi wani tsarin abinci:

• kowace rana, kuna buƙatar cin abinci aƙalla sau 5-6,
• servings yakamata ya zama juzu'i, karamin.

Yana da kyau sosai idan abinci a kowace rana zai kasance lokaci guda.

Hakanan za'a iya amfani da abincin da aka gabatar wanda idan mutum yana da alaƙa da cutar siga kuma baya son yin rashin lafiya.

Siffofin abinci

Ba za ku iya shan barasa tare da ciwon sukari ba, tun da barasa yana tsokanar canje-canje kwatsam a matakin glycemia. Likitocin sun bada shawarar sarrafa girman abincin su, auna abinci ko rarraba farantin zuwa raka'a biyu. Cikakken carbohydrates da furotin ana sanya su a cikin ɗaya, kuma abincin fiber a cikin na biyu.

Idan akwai jin yunwar tsakanin abinci, zaku iya samun abun ci, zai iya zama apples, kefir mai-mai, cuku gida. Lokaci na ƙarshe da suke ci ba tare da sa'o'i 3 ba kafin baccin dare. Yana da mahimmanci kada ku tsallake abinci, musamman karin kumallo, saboda yana taimaka wajan kula da taro na glucose a cikin kullun.

Abubuwan cin abinci, abubuwan sha, carbonated, muffins, man shanu, broths nama mai kitse, gyada, gishirin, an dafa abinci an haramta yin kiba. Daga 'ya'yan itãcen marmari, innabi, strawberries, ɓaure, ɓaure, ba za ta iya zama.

Abincin abinci don nau'in ciwon sukari na 2 ya ƙunshi yin amfani da namomin kaza (150 g), nau'in kifi mai laushi, nama (300 g), kayan kiwo na rage yawan mai, hatsi, hatsi. Hakanan, kayan lambu, 'ya'yan itatuwa, da kayan yaji dole ne su kasance a cikin abincin, suna taimakawa rage glycemia, kawar da ƙwayar cholesterol:

Koyaya, masu ciwon sukari bai kamata a cutar dasu da 'ya'yan itaba ba; an halatta a ci abinci fiye da fruitsa fruitsan 2 a rana.

Cararancin abincin carb

Ga masu cutar siga masu kiba, ana nuna irin abincin da ake amfani da shi na yau da kullun. Nazarin likita ya nuna cewa tare da yawan cin abinci na yau da kullun na 20 g na carbohydrates, bayan watanni shida, an rage yawan sukarin jini. Idan nau'in ciwon sukari na 2 yana da laushi, mai haƙuri yana da damar da za a watsar da amfani da wasu magunguna.

Irin wannan abincin yana da kyau ga waɗannan marasa lafiya waɗanda ke jagorantar rayuwa mai aiki. Bayan makonni da yawa na abinci na warkewa, hauhawar jini da bayanin martaba mai kyau suna inganta. Abubuwan da suka fi dacewa suna la'akari da su: South Beach, Abincin Glycemic, Mayo Clinic Abincin.

Tsarin abinci mai gina jiki na Kudu Beach ya dogara ne kan sarrafa yunwar don daidaita al'ada. A matakin farko na abinci, akwai takaddama mai tsauri akan abinci; zaku iya cin abinci kawai na kayan lambu da abinci mai furotin.

Lokacin da nauyi ya fara raguwa, mataki na gaba zai fara, a hankali an gabatar da wasu nau'ikan samfura:

Tare da yin biyayya ga abinci ga masu ciwon sukari na 2, jin daɗin haƙuri yana inganta.

Abincin Mayo Clinic ya tanadi amfani da miya mai ƙona kitse. Wannan tasa za'a iya shirya shi daga shugabannin albasa 6, bunch of seleri stalks, cubes kayan lambu da yawa, kore kararrawa, kabeji.

Dole ne a shirya miya tare da cakulan ko cayenne, godiya ga wannan sinadaran, kuma yana yiwuwa a ƙona kitse na jiki. Miyan ana ci abinci mai ƙanshi mara iyaka, ƙarin sau ɗaya a rana zaka iya cin 'ya'yan itace mai ƙoshin mai daɗi.

An wajabta yawancin endocrinologists ga masu ciwon sukari tare da nauyin kiba don gwada abincin glycemic, yana taimakawa hana rikicewa mai kaifi a cikin glycemia. Babban yanayin shi ne cewa aƙalla 40% na adadin kuzari dole ne daga carbohydrates hadaddun marasa magani. A saboda wannan dalili, sun zabi abinci tare da ƙarancin glycemic index (GI), ya zama dole su bar ruwan 'ya'yan itace, farin gurasa, Sweets.

Sauran kashi 30% na lipids ne, saboda haka kowace rana masu ciwon sukari da ke fama da cutar ta 2 ya kamata su ci:

Don sauƙaƙe ƙididdigar kalori, an haɓaka tebur na musamman wanda zai iya ƙayyade yawan adadin carbohydrates. A cikin teburin, samfuran sun daidaita daidai da abubuwan da ke cikin carbohydrate, ana buƙatar auna cikakken abinci a kai.

Ga abinci mai kyau irin wannan ga masu ciwon sukari na 2 wadanda suke da kiba.

Menu na mako

A cikin rayuwa, marasa lafiya da ciwon sukari a cikin kiba, yana da mahimmanci a bi abincin, yakamata ya haɗa da mahimman abubuwan gina jiki, bitamin, ma'adanai. Tsarin menu na sati zai iya zama kamar haka.

Ranar Litinin da Lahadi don karin kumallo, ku ci abinci na 25 na burodin jiya, cokali 2 na kwalliyar kwalliyar kwalliya (dafa shi cikin ruwa), kwai mai ƙanshi, 120 g na salatin kayan lambu sabo tare da teaspoon na man kayan lambu. Sha karin kumallo tare da gilashin koren shayi, zaku iya cin abinci mai gasa ko sabo (100 g).

Don abincin rana, ana bada shawarar cin cookies mara nauyi (babu fiye da 25 g), rabin banana, sha gilashin shayi ba tare da sukari ba.

• gurasa (25 g)
• borsch (200 ml),
• naman sa nama (30 g),
• 'ya'yan itace da ruwan' ya'yan itace Berry (200 ml),
• salatin 'ya'yan itace ko kayan lambu (65 g).

Don abun ciye-ciye a cikin menu don nau'in mai ciwon sukari na 2, ya kamata a sami salatin kayan lambu (65 g), ruwan tumatir (200 ml), burodin hatsi gaba ɗaya (25 g).

Don abincin dare, don kawar da nauyin jiki mai wucewa, ku ci dankalin turawa (100 g), burodi (25 g), apple (100 g), salatin kayan lambu (65 g), mai kifin mai karko mai (165 g). Don abincin dare na biyu, kuna buƙatar zaɓar nau'ikan cookies iri-iri (25 g), kefir mai-mai (200 ml).

Don karin kumallo a kwanakin nan, ku ci abinci (35 g), salatin kayan lambu (30 g), baƙar fata tare da lemun tsami (250 ml), oatmeal (45 g), karamin yanki na nama zomo (60 g), cuku mai wuya (30 g )

Don abincin rana, maganin abinci ya ƙunshi cin ayaba (matsakaicin 160 g).

Don cin abincin rana, shirya miya kayan lambu tare da meatballs (200 g), dankali dankali (100 g), cin gurasar stale (50 g), cokali biyu na salatin (60 g), karamin yanki na naman sa naman sa (60 g), sha Berry da 'ya'yan itace compote sukari kyauta (200 g).

Don abincin rana, ana bada shawara a ci ruwan bredi (10 g), orange ɗaya (100 g).

Don abincin dare dole ne a zabi:

• gurasa (25 g)
• coleslaw (60 g),
• burodin buckwheat a kan ruwa (30 g),
• ruwan tumatir (200 ml) ko whey (200 ml).

Don abincin dare na biyu, suna shan gilashin kefir mai ƙarancin abinci, ku ci 25 g na cookies ɗin biscuit.

Wadannan ranakun, karin kumallo don masu ciwon sukari na 2 sun hada da cin gurasa (25 g), kifi mai stewed tare da marinade (60 g), da salatin kayan lambu (60 g). Hakanan an ba shi izinin cin banana, karamin cuku mai wuya (30 g), shan kofi mai rauni ba tare da sukari ba (ba fiye da 200 ml ba).

Don cin abincin rana, zaku iya cin gurasar 2, masu nauyin 60 g, ku sha shayi tare da lemun tsami, amma ba tare da sukari ba.

Don abincin rana, kuna buƙatar cin miyan kayan lambu (200 ml), gurasa (25 g), salatin kayan lambu (60 g), buckwheat porridge (30 g), 'ya'yan itace da ruwan' ya'yan itace Berry ba tare da sukari (1 kofin).

Don abun ciye-ciye na yamma, kuna buƙatar ɗaukar peach (120 g), ma'aurata biyu (100 g). Abincin dare burodi ne (12 g), mai kifi (70 g), oatmeal (30 g), cookies mara nauyi (10 g), da abincin dare tare da shayi ba tare da sukari ba.

Don karin kumallo don nau'in samfuran 2 masu yawan masu fama da masu kiba:

1. irin daskararren gida da cuku gida (150 g),
2. sabo ne strawberries (160 g),
3. kafe mara nauyi (kofi 1).

Don karin kumallo na biyu, 25 g na furotin omelet, yanki na burodi, gilashin ruwan tumatir, salatin kayan lambu (60 g) sun dace sosai.

Don cin abincin rana, suna shirya miyan pea (200 ml), salatin Olivier (60 g), cinye uku na kopin ruwan 'ya'yan itace (80 ml), burodin jiya (25 g), kek ɗin da aka dafa tare da lemun tsami mai tsami (50 g), dafaffen kaza tare da kayan lambu (70 g).

Don tsakiyar abun ci da sanyin safiya ku ci peach (120 g), sabo mai lingonberries (160 g).

Ana shawarar masu ciwon sukari na abincin dare don burodin stale (25 g), sha'ir lu'ulu'u (30 g), gilashin ruwan tumatir, kayan lambu ko salatin 'ya'yan itace, da naman sa naman sa. Don abincin dare na biyu, ku ci abinci (25 g), kefir mai-mai (200 ml).

Girke-girke masu ciwon sukari

Lokacin da mai ciwon sukari yana da kiba, to yana buƙatar cin abinci tare da ƙarancin ƙwayar cutar glycemic. Kuna iya dafa girke-girke da yawa waɗanda ba za su kasance da amfani kawai ba, har ma da daɗi. Za'a iya cutar da masu ciwon sukari tare da charlotte ba tare da sukari ko sauran jita-jita ba.

Don shirya tasa, kuna buƙatar ɗaukar lita 2 na kayan lambu mai sauƙi, babban dinbin kayan wake, ofan dankali biyu, shugaban albasa, ganye. Ana kawo broth a tafasa, ana ƙara yankakken kayan lambu a ciki, an dafa shi na mintina 15, kuma a ƙarshen ana zubar da wake. Mintuna 5 bayan tafasa, ana cire miyan daga wuta, ana ƙara ganye a ciki, ana hidimtawa ga teburin.

Don kawar da nauyin wuce kima, masu ciwon sukari na iya shirya kankara, saboda wannan suna ɗaukar:

• 2 avocados,
• 2 lemu
• 2 tablespoons na zuma
• 4 tablespoons na koko.

Ana shafa lemu guda biyu a kan grater (zest), ruwan 'ya'yan itace mai narkewa daga garesu, gauraye da tumatir na avocado (ta amfani da blender), zuma, koko. A gama taro ya kamata a lokacin farin ciki lokacin farin ciki. Bayan haka an zuba shi a cikin m, sanya shi a cikin injin daskarewa na awa 1. Bayan wannan lokacin, ice cream ya shirya.

Hakanan an saka kayan lambu masu stewed a cikin jerin abinci mai kyau na abinci .. Don dafa abinci, kuna buƙatar ɗaukar albasa, pairanyen barkono, zucchini, eggplant, karamin kabeji, tomatoesan tumatir.

Kayan lambu suna buƙatar yanka cikin cubes, saka a cikin kwanon rufi, zuba rabin lita na kayan lambu. An shirya kwano na mintina 45 a zazzabi na digiri 160, zaku iya stew kayan lambu akan murhun. Bidiyo a cikin wannan labarin zai gaya maka abin da abincin sukari ya kamata.

Ka’idojin asali na cin abinci

Tsarin da aka tsara yadda yakamata don nau'in ciwon sukari na 2 yana bawa mutane masu kiba damar sarrafa matakan glucose. Masana sun shawarci marassa lafiya da ke da wata cuta mai kama da wannan don bin ka'idodin abinci mai zuwa:

• ci abinci akalla sau shida a rana, tazara tsakanin abinci kada ta wuce sa'o'i 3,
• hana yunwa, ci abinci a lokaci guda,
• ba da fifiko ga abincin da ke cikin fiber, wanda ke tsarkake hanji daga gubobi da gubobi, da barin carbohydrates.

Rubuta masu ciwon sukari guda 2 waɗanda suke son rasa nauyi suna buƙatar tsara abincin su na ƙarshe aƙalla 2-2.5 hours kafin lokacin bacci. Don haɓaka tafiyar matakai na rayuwa a cikin jiki, ba a ba da shawarar mutanen da ke dauke da wannan cuta su tsallake karin kumallo da karin kumallo ba. Masana ilimin abinci suna ba marasa lafiya shawara idan sun cika kiba don rage cin gishiri zuwa 7-10 g. A wannan yanayin, ana iya guje wa edema.

Tasirin carbohydrates akan matakan sukari

A cikin menu na marasa lafiya da ke fama da nau'in ciwon sukari na 2 a kan tushen kiba, dole ne a samar da carbohydrates wanda ke ba da ƙarfin jiki. Lokacin tattara abinci na yau da kullun, ana buƙatar a hada su a cikin mafi kyau duka.

Carbohydrates yana ƙara yawan glucose jini. Don hana tsalle mai tsayi a cikin sukari, ya zama dole don ware abincin da ke ɗauke da sitaci da sukari daga abincin don nau'in ciwon sukari na 2.

Lokacin shirya menu na mako guda, yana da izini a haɗa da daskararren kayan lambu da kayan lambu. Kwararru suna ba ku damar ƙara biredi iri iri da riguna a wurinsu. Abincin kalori mai ƙarancin kuzari don nau'in ciwon sukari na 2 yana ba da damar amfani da kayan lambu na rawaya da kore - cucumbers, kabeji, alayyafo, broccoli, zucchini, squash, barkono kararrawa.

Tasirin menu na 2 masu ciwon sukari na mutanen masu kiba yakamata ya ƙunshi kayan lambu waɗanda ke ɗauke da sitaci mai yawa - wake, dankali, masara da Peas.

An raba hatsin shiga:

• Mai ladabi ko hatsi na ƙasa - alkama na gari, farin shinkafa da alkama alkama. Wadannan hatsi an tsabtace daga fure da bran.
• Dukkanin hatsi wanda ba'a riga an sarrafa shi ba. Wannan rukuni ya hada da shinkafa gaba daya, quinoa, sha'ir, alkama da hatsi. Lokacin zabar girke-girke don masu ciwon sukari, ya kamata ku kula da amfani da gari na gari.

Cereals suna ɗauke da babban adadin sitaci mai wadataccen carbohydrates. Sabili da haka, tare da rage cin abinci don nau'in ciwon sukari na 2 da kiba, yakamata a zaɓi fifikon hatsi. Yana da wadatar gaske a cikin fiber, wanda ke taimakawa hana haɓaka cikin hawan jini a cikin sauri.

'Ya'yan itãcen marmari da berries

Don rage nauyi a cikin nau'in 2 na mellitus na sukari, yana da daraja a saka a cikin abincin isasshen adadin daskararre, sabo, gwangwani (ba tare da syrup da sukari ba), har da 'ya'yan itatuwa mara bushe. An yarda wa marassa lafiya da wata cuta mai kama da juna:

A cikin menu na masu ciwon sukari mai nau'in 2 don asarar nauyi, smoothies na 'ya'yan itace, abubuwan sha,' ya'yan itace da aka dafa gida, ruwan tsami ba tare da ƙari na sukari da daskararren sunadarai na iya zama ba.

Man shafawa da mai

Man na kunshe da abubuwan gano abubuwa da abubuwan gina jiki wadanda ke taimakawa jiki wajen kiyaye lafiya. Abincin don asarar nauyi na marasa lafiya da ciwon sukari yakamata ya sami iyaka mai yawa, saboda haka ya kamata ku ware abinci mai sauri, man shanu da man alade daga cikin menu.

Zai fi kyau bayar da fifiko ga mai-da-da-kitse waɗanda ke cikin kwayoyi, kifi, mai kayan lambu. Amma bai kamata ku zagi mai ba, kamar yadda suke dan ƙara girman glucose kuma suna ɗauke da adadin kuzari da yawa.

Abubuwan abinci masu wadataccen-abinci

Ga marasa lafiya da ke fama da ciwon sukari na 2, an ba da izinin amfani da jita-jita daga kaji, nama, kwaya, legumes, waken soya. Masana ilimin abinci sun ba da shawarar cewa marasa lafiya sun fi son kaji da kifi, kuma su cire fata yayin dafa abinci.

Abincin da ke da ciwon sukari na 2 da masu kiba za'a iya bambanta da guda na naman maroƙi, naman sa ko naman dabbobin daji. Marasa lafiya kada su da mai a cikin abincinsu. Nama don masu ciwon sukari ana iya steamed, gasa, stewed ko dafa shi.

An shawarci marasa lafiya da ke fama da wannan cuta su cinye kayayyakin kiwo tare da rage yawan mai. Lokacin da aka tara menu, ana la'akari dashi cewa yogurt na ɗabi'a ya ƙunshi sukari na halitta, kuma a wasu lokuta, masana'antun sun ƙara daɗin kayan zaki.

Yawancin sukari na iya haɗawa da cuku mai-mai mai mai kitse. Kafin siyan samfurori don masu ciwon sukari, ya kamata a hankali karanta abubuwan da aka nuna akan lakabin.

Barasa da Sweets

Yawan halayen giya da aka ƙayyade yana ƙaddara ta wurin halartar likitan halartar. Kwararrun ya kimanta yanayin mai haƙuri da ciwon sukari na 2 na ciwon sukari kuma ya faɗi abin da ke buƙatar iyakance shi.

Babban dalilin karuwar nauyin jiki shine yawan amfani da sukari da mai, saboda haka ya kamata a cire su daga abincin. Lokacin tattara lissafin abinci, kuna buƙatar bin ƙa'idodi masu sauƙi:

• Zabi karamin kayan zaki
• kasance da sha'awar girman jita-jita masu zaki yayin yin odar su a cikin kafe ko gidan cin abinci,
• don rarraba kayan zaki a cikin rabo da yawa ko kuma bayar da wani sashi ga dangi, wannan zai ba da damar wuce gona da iri.

Dafa abinci da kuma yin aiki da ka'idodi ga masu ciwon sukari

Abincin abinci don nau'in masu ciwon sukari mai nau'in 2 ya kamata ya haɗa da kayan lambu da 'ya'yan itatuwa. Suna da amfani musamman idan aka ci ɗanye, gasa ko kuma steamed. Salads, na farko da na biyu ana shirya su daga kayan lambu don masu kiba sosai.

An ba shi izinin hada nama da kifi na nau'ikan mai mai a cikin abincin yau da kullun. Don kiyaye matsakaicin adadin abubuwan gina jiki, an gasa su ko an dafa su. Masana ilimin abinci sun bada shawarar maye gurbin sukari da fructose, xylitol ko sorbitol.

Sanya kwano a cikin farantin, kwararru suna ba da shawara a rarrabe shi a hankali 4. Abubuwa biyu yakamata su mamaye kayan lambu, kayan masarufi, daya - na karshe. Wannan rabo na kayan abinci yana bawa abinci damar sha yadda yakamata, yana barin matakin glucose din jini baya canzawa. Tsarin menu da aka haɗa daidai yana taimaka wajan nisantar da cututtukan haɗuwa da rayuwa tsawon lokaci.

Abincin da ya dace don kamuwa da cutar koda

Tsarin ingantaccen tsarin menu don haƙuri ya zama dole. Abubuwan da ke haɓaka sukari ba su cikin abinci. Yawancin hane-hane suna haifar da abubuwan rage cin abinci don ciwon sukari na 2 tare da kiba, kusan menu yana ba ku damar lura da wani tsarin mulki da daidaita tsarin abincin idan ya cancanta.

Tsarin menu na mako: abinci na yau da kullun

Don asarar nauyi a cikin ciwon sukari, yana da mahimmanci a bi wasu ka'idoji. Ana shirya abinci don yin la’akari da jerin abubuwan da aka ba da izini da abubuwan da aka haramta. Masana ilimin abinci sunce rage kiba yana bawa marassa lafiya damar tsaida kolodi, gulukon jini da hawan jini.

An gabatar da abinci mai kusanci a cikin tebur:

Abincin mai haƙuri ga masu ciwon sukari na 2 ya kamata ya haɗa da abun ciye-ciye. Menu-kalori mai ƙanƙan rai yana ba ka damar amfani da:

• gurasar abinci
• salatin,
• 'ya'yan itace
• ganye infusions,
• cuku mai karamin kitse,
• kefir mai / mai yogurt,
• kuki abinci.

Haɗin abinci da abinci

Ga marasa lafiya da suke mamakin dalilin da yasa kuke buƙatar asarar nauyi tare da nau'in ciwon sukari na 2, masu kula da abinci masu gina jiki sun faɗi fa'idodin motsa jiki. Wasanni yana da tasiri mai kyau a cikin hulɗa da ƙwayoyin jikin mutum tare da insulin. Ba za a iya samun sakamako irin wannan ba ta hanyar shan magunguna da kuma magunguna.

Muscleswararrun tsokoki suna buƙatar karancin insulin likita. Minimumarancin adadin hodar da ke cikin jini baya barin mai ya haɗu a jiki. Horo na yau da kullun zai rage yawan shan magunguna.

Don nau'in ciwon sukari na 2, ayyukan da suka fi amfani su ne yin iyo, tsele, tsere da tsere. Tsarin horo na zahiri ya kamata ya haɗa da wasan zuciya da horo mai nauyi. A wannan yanayin, aikin zuciya da jijiyoyin jini suna kwantar da hankali, matsin lamba ya daidaita. Dukkanin motsa jiki ya kamata a yi tare da jin dadi, in ba haka ba baza su kawo sakamakon da ya dace ba.

Cin ganyayyaki

Kuna buƙatar:

• rabin gilashin shinkafa launin ruwan kasa,
• 6 matsakaici kararrawa,
• 2 karas,
• Albasa 1 matsakaici,
• wani gungu na greenery
• gishiri da barkono baƙi (dandana),
• 1 tbsp. cokali na tumatir manna
• 1 tbsp. ruwa.

Tsarin dafa abinci:

1. Tafasa shinkafa har sai da rabi ya dafa.
2. Sara da albasa, sara da karas.
3. Barkono mai 'yanci daga tsaba.
4. Mix shinkafa, albasa da karas, sanya taro a cikin barkono.
5. Aauki kwanon rufi mai zurfi, ninka kayan kayan da aka matse sannan a zuba ruwa.
6. Harshe a ƙarƙashin murfin.
7. Mintuna 5 kafin dafa abinci, ƙara ganye, manna tumatir, baƙar fata da gishiri.

Kirim mai tsami kayan lambu

Kuna buƙatar:

• 400 g of zucchini da farin kabeji,
• 1 tbsp. nonfat kirim mai tsami
• 1 tbsp. l tumatir manna
• 1 albasa na tafarnuwa
• 3 tbsp. l gari
• 1 tumatir matsakaici
• man shanu, kayan yaji da gishiri (dandana).

Dafa:

1. Farin kabeji ya kasu kashi inflorescences, kwasfa zucchini kuma a yanka a kananan cubes.
2. Tafasa kayan lambu har sai an dafa shi.
3. Zuba bakin ciki na gari a cikin kwanon. kara mai a lokacin farin ciki.
4. Bayan samo cakuda launi mai launin shuɗi, gabatar da manna tumatir, kirim mai tsami, kayan yaji, gishiri.
5. Sanya kayan lambu a cikin miya. Shakuwa.
6. Stew karkashin murfi na mintina 5.

Ta bin ka'idoji masu sauƙi, masu ciwon sukari na iya rasa nauyi kuma suna inganta yanayin rayuwar kansu. Bidiyo ta faɗi game da samfurin samfurin, an ba da izini ga masu ciwon sukari nau'ikan samfuran 2:

Yaya alaƙar nauyi da ciwon sukari suke da alaƙa?

Kiba da ciwon sukari - kamar kyawawan thean matan biyu, sau da yawa ko kusan koyaushe suna haɗuwa da juna, ɗayan yana tsokani bayyanar ɗayan.

Don sanin idan kun yi nauyi, zaku iya amfani da tsari mai sauƙi don lissafa BMI - ƙididdigar jiki.

BMI = Weight, kg / Height 2, m

Akwai kiba 4 na kiba:

• Digiri 1 - BMI = 25-29.9 (nauyin kiba mai yawa)
• Digiri na biyu - BMI = 30-34.9
• Fasali 3 - BMI = 35-39.9
• Fasali na 4 - BMI = 40 da na sama

A cikin mutumin da ke da nauyi na yau da kullun, ƙididdigar za ta kasance daga 18.5 zuwa 24.9.

Misali, BMI ga mutum mai nauyin 80 kilogiram, kuma tsayinsa ya kai cm 160:

BMI = 80 kg / 1.6 2 = 80: 2.56 = 31.25.

Sakamakon mai aiki ya dace da digiri 2 na kiba. Don haka, mutumin da ke da irin wannan bayanan yana buƙatar rasa aƙalla kilogiram 16 (har zuwa kilogiram 64) don ya shiga cikin kewayon al'ada don BMI.

Kamar yadda ciwon sukari ke tsokanar ƙimar nauyi saboda damuwa a cikin metabolism da kyawawan saitin hormonal na jiki, haka yawan kiba zai iya haifar da nau'in ciwon sukari na II. Kuma wuce gona da iri shine mafi yawan dalilin cututtukan da basu da insulin-da ke fama da cutar sankara, jiki kawai ba zai iya jimre da kwararar sukari mai shigowa ba.

Sauti mai ban tsoro amma hanya mai dacewa don abinci mai gina jiki zai taimaka ba kawai kiyaye ciwon sukari a ƙarƙashin kulawa ba, har ma a hankali rage nauyi.

Sabili da haka, mafi mahimmancin shawarwarin masu ciwon sukari shine tsananin kulawa da hankali akan duk samfuran da yake amfani dashi yayin rana. Magungunan magani tare da shirye-shiryen insulin kuma ana amfani dashi kawai a cikin lokuta masu tsanani.

Abin da zaku iya kuma ba ku iya ba don abinci mai gina jiki a cikin nau'in ciwon sukari na 2 tare da kiba mai nauyi za a tattauna a ƙasa.

Muna ma'amala da abinci da kuma dakatarwar

Abincin abinci don masu ciwon sukari yana da dokoki mafi mahimmanci guda biyu:

5-6 abinci a rana,
Cire abinci tare da babban glycemic index.

Ididdigar glycemic alama ce ta hanzari wanda jiki ke narke carbohydrates kuma yana canza su zuwa glucose, a hankali yana ƙaruwa da matakinsa a cikin jini. Mafi girman ma'aunin samfurin glycemic na samfurin, shine mafi haɗarin haɗari ga mai ciwon sukari. Don haka, kuna buƙatar cire duk carbohydrates “mai sauri” daga menu na yau da kullun.

Nau'in ba:

• Sukari da duk samfuran da ke dauke da sukari (cakulan, Sweets, kukis, marshmallows, ruwan sha, zuma da kuma adana su),
• Farar burodi da abinci, da lemo, ledo,
• Madarar mai (kirim mai tsami, kirim, cuku mai gida),
• Sauyi da aka yi da su (ketchup, mayonnaise, mustard) da abincin gwangwani,
• Sausages, sausages, kayan kyafaffen, da sauransu.

Ya kamata a kula da 'ya'yan itatuwa masu zaki kamar ayaba da kayan lambu kamar su karas, beets da dankali. Indexididdigar su na glycemic zata dogara ne akan hanyar shirya. Misali, dankalin turawa da aka yanyanka za'a rarrabu cikin glucose sau da yawa fiye da dankali iri daya, dafa shi gaba daya a jikinsu. Janar mulki:

Da alama irin waɗannan haramcin suna lalata dukkan nishaɗin cin abinci, musamman idan ana amfani da ku don cin "mai daɗi da mara kyau". Amma wannan ba haka bane. Kada ku riƙe su kamar 'ya'yan itacen da aka hana, amma a matsayin sabon yanayin rayuwa, a matsayin canji don mafi kyau, da lafiya.

Tare da ingantaccen abinci, zaku nuna ƙauna ga kanku da jikinku. Ee, dole ne kuyi aiki tukuru, koya koyan tunani ta hanyar menu, koya sabon girke-girke da sabon jerin samfuran. A tsawon lokaci, abinci mai dacewa zai zama al'ada, kuma matakin suga na al'ada na jini da rage sutura zai zama kari.

5 sauki matakai zuwa lafiya abinci

Yadda za a gina menu na daidai don nau'in ciwon sukari na 2 tare da kiba:

Mataki. Cire duk samfuran da ba'a so da haɗari waɗanda suke a gida.

Jefar sukari, gari, gurasa, fatattaka da kwakwalwan kwamfuta, noodles mai sauri ba tare da yin nadama ba. Alkahol, abubuwan sha mai daɗi, mayonnaise da ketchup, farin shinkafa, kayan leƙen shayi, sausages, sausages da daskararru ba a buƙatar su.

Babu wata hanyar da za a sami sauƙin haɗuwa - babu matsala a cikin abinci mai gina jiki. Kada ku firgita da komai akan shelves na firiji da kicin na kitchen - tafi zuwa mataki na gaba. Mataki. Je zuwa kantin sayar da sabon jerin sayayya.

Yanzu kuna buƙatar samun kwanon kwanon ɗinka mai kyau tare da murfin mara sanda da sikelin dafa abinci.

Idan kuna buƙatar ɗaukar abinci tare da ku don aiki ko kan hanya, siyan kwantena na filastik da yawa don abinci, har sai an gano ku "ƙayyade" abin da zaku iya ci a ɗakin cafe ko wani wuri. Don haka zaku sauƙaƙa rayuwar ku ta rashin shan wahala daga yunwar da zaɓi “Abin da zan so ci”. Mataki. Kula da tsarin shan giya.

Tsoro shine ƙoƙari na jiki don daidaita ma'aunin gishiri-ruwa, a zahiri, don "bakin ciki" jini ta hanyar narke matakin sukari da ruwa. Ba za ku iya jure ƙishirwa ba, amma zai fi kyau a shafe shi da ruwa talakawa.

Magana mai sauƙi - 30 ml na ruwa a kilo kilogram na nauyi - zai taimaka wajen ƙayyade adadin abin sha. Misali, mai ciwon sukari mai nauyin kilogram 80 ana bada shawara a sha lita 2.4 na ruwa kowace rana. Sanya kwalban ruwa kusa da wurin aiki, auna adadin ku a gaba kuma ku sha gilashi yayin rana, ba tare da cin abinci ba.

Yi ƙoƙarin guje wa kofi, saboda yana haifar da sha'awar kullun zuwa bayan gida.Mataki. Matsar da ƙarin!

Babu wanda ya ce mara lafiya yana buƙatar hawa kan hanya da iska mai nisan mil. Bayan duk, burin ku shine lafiya, kwanciyar hankali da jinkirin nauyi.

Ka yi ƙoƙarin yin tafiya sosai, alal misali, kafin kwanciya barci - tafiya cikin natsuwa ba zai haifar da lahani ba, ba shi da wahala da amfani ba kawai azaman motsa jiki ba, har ma don daidaita tunanin mutum - a hankali zaku koya samun farin ciki komai abinci.

A gwargwadon nauyin asara, zaku iya ƙara lokaci ko tsananin nauyin - tafiya da sauri ko sauri, canza zuwa motsa jiki a cikin motsa jiki, ɗakunan wanka, wuraren motsa jiki a gida da sauransu. Mataki. Motsin rai shine komai namu.

Domin kada ku fada cikin mummunan da'irar inda duk tunaninku zai taɓarɓare game da abinci, kuma zaku yi tafiya cikin dogon lokaci kan wuce shagunan gidan abincin alade, kuna ɓacin rai akan abubuwan da kuka fi so, kuna buƙatar neman sabon gogewa.

Hobbies, tafiya, tafiye-tafiye, sadarwa - duk wani abu da zai kawo muku farin ciki da annashuwa.

Sunadarai, fats da carbohydrates - kifi uku na ingantaccen abinci mai gina jiki

Mun riga mun tantance cewa masu ciwon sukari suna buƙatar yin la’akari da ƙima da carbohydrates a cikin abincinsu. Jectionaya daga cikin ƙiwar carbohydrates “mai sauri” zai taimaka a rage rage ƙarfin jiki kuma ya kiyaye matakan sukari na jini su tabbata a cikin yini.

Koyaya, ingantaccen tsarin abinci na mai ciwon sukari ya ta'allaka ne da ƙin sukari da robobi, amma kuma a lura da yawan adadin kuzari da ke cikin abinci da daidaitawar abubuwan gina jiki - sunadarai, ƙone mai da carbohydrates. In ba haka ba, har ma a kan buckwheat tare da cucumbers, nauyin zai kara ƙaruwa, yana ƙara cutar.

Mutum ya rasa nauyi idan ya ciyar da adadin kuzari fiye da yadda yake cin abinci. Akwai dabaru daban-daban don tantance adadin kuzari na yau da kullun, metabolism na asali, da sauransu.

2400 kcal - 15% = 2040 kcal - ƙarancin kalori kowace rana.

Don ƙarin ƙididdigar yawan daidai, zaku iya amfani da wasu dabaru ko ƙididdigar lissafi, amma da farko, don inganta yanayin daɗin abinci mai dacewa, wannan bayanan zai isa.

Daga abin da za a sami waɗannan adadin kuzari 2000? Kuna iya cin cakulan ko sandwiches tare da tsiran alade - kuma 2/3 na al'ada ya wuce, kuma yunwar zata koma bayan awa daya da rabi. Yana da mahimmanci a rarraba abubuwan abinci masu kyau don kada ku ji matsananciyar yunwa.

Kayan abinci na gargajiya ya ba da shawarar rabo tsakanin carbohydrates, fats da sunadarai - 50-30-20. Wato, 50% na adadin kuzari suna cikin carbohydrates, 30% a cikin mai da 20% a cikin sunadarai. Tabbas, ba lallai ba ne don lissafin abincin don cin nasara, kuna iya manne wa wani “corridor”, ƙari ko debe 10%.

Jerin samfuran: Abin da zaku ci tare da ciwon sukariNau'in II?

A lokacin da muke dafa abinci daga samfuran:

1. Maƙale
   • Kayan da ba ya fata, ƙyallen kaza, turkey, naman sa, tare da taka tsantsan - naman alade, hanta,
   • Lam, salum na mashin, kifi na kifi, pollock, da sauransu,
   • Kifin Abinci
   • Qwai
   • Cuku gida har 5%,
   • Kayayyakin kiba mara ƙaranci - madara har zuwa 1.5%, kefir 1%, yogurt na dabi'a,
   • Cuku mai wuya, mozzarella, cuku cuku.
2. Fats
   • Avocado
   • Kwayoyi
   • Kayan lambu (kayan zaitun da ba a ba su ba, ba a toshe shi ba, sunflower).
3. Cikakkun (jinkirin) carbohydrates
   • Cereals - buckwheat, launin ruwan kasa da shinkafa daji, bulgur, quinoa, couscous, sha'ir, sifa, oatmeal da aka dafa tsawon lokaci (gidan sufi), lentil, da sauransu,
   • Da wake da wake
   • Taliya (abincin hatsi ko na gama gari),
   • Gurasar abinci marar yisti da abinci mai alkama,
   • Gurasar alkama gaba daya
   • Bran
4. Kayan lambu da zare
   • Duk wani kayan lambu kore (cucumbers, alayyafo, barkono, salati da ganye, ganye mai tsami),
   • Ggwan itace, zucchini, tumatir, kararrawa kararrawa, farin kabeji,
   • Namomin kaza
   • Karas, dankali, beets, kabewa (a cikin adadi kaɗan).
5. 'Ya'yan itãcen marmari da berries tare da ƙananan glycemic index
   • Cherry, blueberries, lingonberries, cranberries, raspberries, strawberries (sabo ko daskararre),
   • 'Ya'yan itacen Citrus, kiwi, rumman.

Kuna iya amfani da maye gurbin sukari, syrups mai calori, ƙara su zuwa cikin jita-jita da aka shirya, shayi, kofi. Amintattun da aka sani sune stevia (stevioside), sucralose, erythritis.

Litinin

1. Karin kumallo - shinkafa mai dafa-daɗe tare da oatmeal tare da madara skim da zaki, salatin 'ya'yan itace - apple apple, kiwi, orange, ɗanɗano tare da yogurt da teaspoon na flaxseed mai.
2. Karin kumallo na 2 - burodin hatsi cike da cuku mai wuya.
3. Abincin rana - buckwheat tare da kaza da aka gasa a cikin yogurt tare da ganye, salatin kayan lambu tare da man shanu.
4. Manyan shayi - dinbin cherries da cuku cokali daga cuku gida 2% (cuku gida cuku, kwai da abun zaki), gasa a cikin tanda.
5. Abincin dare - turkey chops tare da stew kayan lambu (stew barkono, tumatir, zucchini, eggplant, ganye).

1. Karin kumallo - 3 kwai omelet tare da alayyafo da yogurt na halitta, gurasar hatsi tare da cuku.
2. Karin kumallo na 2 - cuku gida mai laushi tare da rabin dintsi na kwayoyi.
3. Abincin rana - lokacin farin nama goulash miya tare da kayan marmari, taliya irin taliya, salatin kore.
4. Manyan shayi - salatin mai ɗumi na wake da wake tare da tunawa da sinadarai iri iri, wanda aka yi tare da soya mai ƙanshi ba tare da sukari.
5. Abincin dare - yanyanka kaji da aka dafa tare da salatin kabeji sabo, karas da albasarta.

1. Karin kumallo - oatmeal pancake (3 tablespoons na oatmeal gauraye da qwai 2 da cokali 2 na yogurt) tare da cuku da tumatir.
2. Karin kumallo na 2 - curd casserole ba tare da gari ba.
3. Abincin rana - pilaf shinkafa launin ruwan kasa tare da fillet cinya kaza, salatin kayan lambu.
4. Manyan shayi - curd casserole ba tare da gari ba.
5. Abincin dare - steaks na kirim na chiram steamed tare da lemun tsami, tare da koren wake da tafarnuwa.

1. Karin kumallo - duka hatsi na pita shawarma tare da kayan lambu da kaza.
2. Karin kumallo na 2 - Bean salatin a cikin ruwan sa, barkono da kararrawa da tumatir tare da feta cuku da ganye.
3. Abincin rana - taliya talanin hatsi tare da miyar tumatir da kifi mai dahuwa, salatin kore.
4. Manyan shayi - Gurasar da aka dafa da kayan ƙwai a cikin gida cuku da miya mai laushi.
5. Abincin dare - yankakken kaza yankan ganye tare da salatin da eggplant.

1. Karin kumallo - buckwheat pancakes tare da bran da salatin 'ya'yan itace.
2. Karin kumallo na 2 - burodin hatsi duka tare da cuku da kayan lambu.
3. Abincin rana - sausages na gida na gida tare da cuku, sha'ir da salatin kore.
4. Manyan shayi - cuku gida tare da 'ya'yan itãcen marmari (kiwi, strawberries).
5. Abincin dare - naman sa stew stewed tare da kayan lambu da ganye.

1. Karin kumallo - lazy oatmeal tare da cherries da kefir (zuba oatmeal tare da kefir da maraice, ƙara dinbin cherries, stevia), dafaffen qwai, gurasar hatsi duka.
2. Karin kumallo na 2 - pizza tare da namomin kaza da kayan marmari akan gwajin kaji.
3. Abincin rana - soyayyen kaza ba tare da man shanu tare da zucchini da buckwheat ba.
4. Manyan shayi - omelette-casserole tare da farin kabeji a ƙarƙashin ɓoyayyen cuku.
5. Abincin dare - squids da salatin soyayyen a cikin soya miya ba tare da sukari.

Lahadi

1. Karin kumallo - burodin burodi tare da kayan lambu, cuku da patty kifi.
2. Karin kumallo na 2 - cuku gida tare da cherries da cashews.
3. Abincin rana - borsch kayan lambu akan naman sa ba tare da dankali ba, bulgur tare da abincin teku.
4. Manyan shayi - salatin wani Kais tare da jatan lande (ba tare da fatattaka).
5. Abincin dare - naman kaza Julienne a cikin yogurt miya tare da salatin kore.

Wannan menu yana nuna nau'ikan jita-jita da girke-girke da suka dace don cin abinci mai daɗi da lafiya. Tabbas, ba lallai ba ne a dafa abinci daban-daban a kowace rana, Babban abu shine kiyaye ka'idodi na asali:

• Ku ci kowane awa 2-3
• Hada hadaddun carbohydrates da zaren a cikin kowane abinci, don abincin dare - furotin da fiber (nama da salatin),
• Atsarancin da ya dace - man kayan lambu wanda ba a bayyana ba, nutsan kwayoyi - ba da gamsuwa. Themara su zuwa saladi, gurasa, da abinci,
• Soya duk abinci ba tare da mai a cikin kwanon da ba itace ba, ko gasa a cikin tanda, steamed, dafa.

Ko dafa abinci da yawa daban-daban na abinci a gaba na kwana uku zuwa huɗu, saka su a traya kuma adana a cikin firiji (daskare). Don haka abincin yana da sauƙi don tara kuma, idan ya cancanta, kai kai. Lokacin da lokacin yin wani abun ciye-ciye, kawai kuna buƙatar samun tire da dumama.

Idan kun sami kanku a cikin yanayin da ba ku da abun ciye-ciye da aka riga aka shirya, kuma idan yunwa ta riga ta zo, to ya fi dacewa ku ci furotin da fibertunda kun sayi fakitin gida, burodin hatsi ko burodin burodi da kuma kayan lambu da kuka fi so - kokwamba, barkono, da dai sauransu a babban kanti mafi kusa .. Kuna iya ci a cafe? Madalla, zabi kayan abinci ba tare da miya ba, idan wannan salatin ne - nemi a kawo miya a raba.

Wataƙila 'ka ci abinci daidai, amma har yanzu kana jin yunwa. Wataƙila, wannan yana nuna ƙarancin adadin kuzari mai yawa ko rashin kitse a cikin abincin. Don haka yana da ƙima don ɗaukar kanku tare da kalkuleta da sikeli, shirya abincinku a gaba ta hanyar aunawa da kuma ƙididdige rabo na protein, fats da carbohydrates.

Kuna iya gano abubuwa masu cutarwa da amfani da kuma ka'idodi don ƙirƙirar menu don masu ciwon sukari na 2 tare da kiba a cikin bidiyon da ke gaba:

Janar shawarwari

Dalilin gyaran abinci:

• banda kayan da ake sawa a fitsari,
• rage nauyi na mai haƙuri
• riƙewar suga na jini bai wuce 6 mmol / l ba.

Kuna buƙatar cin abinci sau da yawa (karya ba fiye da sa'o'i 2.5-3 ba), amma a cikin ƙananan rabo. Wannan yana ba ku damar dawo da hanyoyin rayuwa da hana bayyanar yunwar. Kowace rana, marasa lafiya ya kamata su sha akalla 1,500 ml na ruwa. Ba a haɗa adadin ruwan 'ya'yan itace, ruwan' ya'yan itace, shayi da aka sha a wannan adadi.

Karin kumallo muhimmin bangare ne na abincin yau da kullun don masu ciwon sukari na 2. Abincin safe da safe a cikin jiki yana ba ku damar "farkar" da mahimman hanyoyin da ke faruwa a ciki. Yakamata yakamata ki daina yawan shan abinci kafin bacci na yamma.

Shawarwarin kwararru kan batun abinci mai gina jiki a cikin nau'in ciwon sukari na 2:

• yana da kyawawa cewa akwai jadawalin abinci (kullun a lokaci guda) - wannan yana ƙarfafa jikin mutum don yin aiki akan jadawalin,
• yawan yalwar carbohydrate ya kamata a rage saboda kin amincewa da abubuwa masu narkewa cikin sauƙi (ana karɓar polysaccharides, saboda suna ƙara haɓaka sukari na jini),
• ba da sukari
• kin amincewa da abinci mai kalori mai yawa da kuma jita-jita domin kauda nauyi,
• ban da giya,
• daga soya, marinating, shan sigari dole ne a watsar da shi, an zaɓi fifiko ga kayayyakin dafaffen, stewed da gasa.

Yana da mahimmanci kada a manta cewa ba lallai bane a bar kowane abu (alal misali, carbohydrates), tunda sune "kayan gini" ga jikin mutum kuma suna yin wasu mahimman ayyukan.

Mene ne zaɓin samfuran da aka dogara da su?

Abincin abinci don nau'in ciwon sukari na 2 tare da kiba yana samar da samfurori da yawa waɗanda za'a iya haɗa su a cikin abincin yau da kullun na mutum, dangane da ƙididdigar glycemic da abun cikin kalori.

Alamar glycemic alama ce da ke nuna sakamako na cinye abinci a matakan sukari a cikin jiki. Matsakaicin lambobin adadi, mafi sauri kuma mafi mahimmanci shine karuwa a cikin glycemia. Akwai tebur na musamman da masu ciwon sukari ke amfani da su. A cikinsu, glucose na GI ya daidaita zuwa maki 100. Dangane da wannan, an yi lissafin ne daga alamomin sauran kayan abinci.

Abubuwan da ke haifar da alamun GI:

• irin saccharides,
• yawan zare na abin da ake ci a cikin abun da ke ciki,
• yin amfani da magani mai zafi da kuma hanyar sa,
• matakin lipids da sunadarai a cikin samfurin.

Akwai wani jigon da masu ciwon sukari ke kula da su - insulin. Ana yin la’akari da shi idan akwai nau'in cuta 1 ko kuma lokacin isar da sinadarin hormone a bango na nau'in cutar ta biyu na faruwa ne sakamakon raguwar ƙwayoyin ƙwayoyin cuta.

Tunda muna magana ne game da kiba, ya kamata ku kula da abubuwan da ke cikin kalori na abinci. Lokacin da aka sanya shi abinci, ana sarrafa abinci a cikin ciki da kuma hanjin ciki zuwa “kayan gini”, wanda daga nan sai ya shiga sel kuma ya karye har zuwa kuzari.

Ga kowane zamani da jinsi, akwai wasu alamomi na yawan shan adadin kuzari na mutum da mutum ke buƙata. Idan ana samar da ƙarin makamashi, ana ajiye sashin a ajiyar cikin ƙwayar tsoka da ƙwayar adipose.

Yana kan alamu na sama, kazalika da matakin bitamin, ma'adanai da sauran abubuwa masu mahimmanci a cikin samfuran samfuran cewa hanyar shirya jerin menu na mutum don mako guda ga marasa lafiya da ciwon sukari ya danganta.

Abubuwan da aka yarda

Gurasa da burodin gari da aka yi amfani da su a cikin abinci kada su ƙunshi alkama na mafi girman maki. An ba da fifiko ga kek, biski, burodi bisa tushen abinci. Domin yin gasa burodi a gida, hada burodin, burodin burodi, hatsin.

Kayan lambu sune "abinci sanannen", tunda yawancinsu suna da ƙarancin GI da ƙimar kalori. An ba da fifiko ga kayan lambu kore (zucchini, kabeji, cucumbers). Su za a iya cinye raw, ƙara zuwa darussan farko, jita-jita gefen. Wadansu ma sun sami nasarar yin hakan daga lalacewar su (yana da muhimmanci a tuna game da haramcin sanya sukari ga abinci).

Amfani da 'ya'yan itatuwa da berries har yanzu an tattauna sosai game da endocrinologists. Mafi yawanci sun yarda cewa yana yiwuwa a hada waɗannan samfuran a cikin abincin, amma ba a adadi mai yawa ba. Gooseberries, cherries, lemun tsami, apples and pears, mangoes zasu zama da amfani.

Ciki har da samfuran kifi da nama don kamuwa da cuta a cikin abincin, kuna buƙatar barin nau'ikan mai. Pollock, pike perch, kifi, kifin salmon da perch zasu kasance da amfani. Daga nama - kaza, zomo, turkey. Kifi da abincin teku sun ƙunshi acid mai-mai Omega-3. Babban aikinta na jikin mutum:

• sa hannu cikin haɓaka na al'ada da haɓaka,
• karfafa rigakafi
• kara daga fata sabuntawa,
• tallafin koda
• anti-mai kumburi sakamako
• da amfani sakamako a kan psychoemotional jihar.

Daga hatsi, buckwheat, oat, sha'ir lu'ulu'u, alkama, da masara ya kamata a fi son su. Adadin farin shinkafa a cikin abincin yakamata a rage shi, yakamata a cinye shinkafa mai launin ruwan sanyi a maimakon haka. Yana da ƙarin abubuwan gina jiki, ƙarancin glycemic index.

Mahimmanci! Ya kamata ku ƙi shiƙar kwalliyar semolina.

Daga cikin abubuwan sha da za ku iya haɗawa a cikin abinci don nau'in ciwon sukari na 2, ruwan 'ya'yan itace na zaƙi, ruwan' ya'yan itace, ruwan ma'adinai ba tare da gas, abubuwan sha na 'ya'yan itace ba, koren shayi.