Muesli ga masu fama da ciwon suga: abinci mai gina jiki na musamman ga masu ciwon suga

Muesli cakuda cikakkun hatsi ne na alkama (alkama, shinkafa, gero, sha'ir, hatsi) tare da ƙwaya, 'ya'yan itatuwa da aka bushe ko' ya'yan itace sabo (fruitsa fruitsan).

Wannan samfurin ba wai kawai ɗakunan ajiya bane na abubuwa masu amfani ga jiki, har ma da ainihin "bam ɗin carbohydrate": alal misali, 100 g na muesli sun ƙunshi akalla 450 Kcal. Dangane da wannan, marasa lafiya da ciwon sukari suna buƙatar kula da wannan cakuda-mai hatsi tare da taka tsantsan.

Haɓakar Musamman

Babban "ra'ayin" wannan samfurin shine dabi'arsa - hatsi ne ya kakkarye, ya lalace, amma ba a bi da shi don maganin zafi ba (wannan shine mabuɗin don adana abubuwan amfanirsu). Ana iya ƙara ciyawar 'ya'yan itace, apple, apples, walnuts, raisins, almonds, tsaba, da dai sauransu.

Menene ƙimar samfurin ga jikin marasa lafiya da masu ciwon sukari:

• saboda babban abun ciki na fiber na abin da ake ci, Granola da sauri gamsar da yunwa da samar da jin daɗin rayuwa na jin daɗi,
• taimakawa wajen kawar da cholesterol mai cutarwa, gubobi, gubobi daga jiki,
• haɓaka motsin hanji kuma suna da tasirin gaske akan aikin narkewar hancin gaba ɗaya,
• ta motsa aikin farji,
• iya sarrafa glucose jini,
• “Wadata” wadataccen bitamin, ma'adanai, abubuwan gano jikin,
• tabbatar da aikin tsarin zuciya da jijiyoyin jini (saboda yawan sinadarin magnesium da potassium),
• aiwatar da rigakafin cutar atherosclerosis,
• an bada shawarar shigar da samfurin a cikin abincin don mutanen da ke fama da ƙarin fam (a cikinsu akwai masu haƙuri da ke da nau'in ciwon sukari na 2).

Mahimmanci: hatsi suna daga samfuran da aka ba da izini ga marasa lafiya tare da masu ciwon sukari, amma al'adarsu ta yau da kullun ya kamata a iyakance zuwa 30-50 g. Masara suna cika da ruwa (madara, ruwan 'ya'yan itace), ana cinyewa don karin kumallo. An hana shi kara zuma ko sukari a cikin muesli - wannan ba ƙarin adadin kuzari ba ne kawai, har ma da "almubazzaranci" don tsalle cikin glucose a cikin jini.

Ka'idodi na asali don amfani

Masu ciwon sukari sun fi cin abinci mai kyau a cikin tsaftarsu ko kuma tare da amountan itace kaɗan.

A cikin nau’in fitina ta “kisa”, samfurin da aka gama sam baya dauke da “cholesterol mai cutarwa da mai mai yawa, amma kwanannan, kwakwa, wanda baya da matukar amfani ga masu ciwon suga, an samo shi a cikin hatsi na" shago ". Zai fi kyau ka ƙi irin waɗannan hatsi.

Bugu da ƙari, wasu masana'antun suna haɓaka hatsi tare da 'ya'yan itatuwa masu ban sha'awa - irin waɗannan samfuran suna "wadatattu" a cikin abubuwan adanawa, kayan ƙanshi, sabili da haka suna da haɗari ga mutanen da ke haifar da bayyanar rashin lafiyar, har ma da waɗanda ke da matsala tare da kodan da gabobin ciki.

Kada ku sayi hadewar da aka shirya, wanda ya kunshi zuma, cakulan da gishiri mai yawa.

Granola da crunch, muesli da aka gasa, an kuma haramtawa su masu ciwon suga. Ba wai kawai sun ƙunshi adadin adadin kuzari ba, har ma suna da babban ma'aunin glycemic.

Bars da aka yi da flakes mai ƙoshin gaske suna dacewa da abun ciye-ciye - suna ƙunshe da ɗumbin fiber da kuma “amintattun” carbohydrates mai saurin sauka. Irin waɗannan abubuwan ciye-ciye na taimaka wajan gamsar da yunwar cikin sauri, samar da jin daɗin rayuwa na jin daɗi, yayin da ba sa haifar da ƙaruwa a cikin matakan glucose na jini.

Kuna iya dafa irin wannan abincin mai amfani da abinci mai gina jiki kamar granola akan kanku a gida. An bada shawara don ɗaukar nau'ikan hatsi (gero, hatsi, da dai sauransu) ko kuma a sayi kayan hatsi da aka shirya (wannan irin girbi ne). Harshen hatsi an murƙushe ta yin amfani da blender ko kofi grinder, ƙara 'ya'yan itatuwa da kuka fi so (berries), kwayoyi, da sauransu.

A matsayin daidaitawa ga muesli, zaku iya amfani da samfuran madara mai-kitse - kefir, madara mai gasa, yogurt. Samfurin yayi kyau tare da raisins na Sultan - ɗanyen innabin da aka bushe tare da ƙarancin glycemic index, amma a lokaci guda yana nuna ikon daidaita glucose jini.

A cikin adadin matsakaici, kwayoyi (alal misali, almon a ciki) an kuma ba su izini - wannan ba shine tushen tushen bitamin ba, har ma samfurin da ke kunna samar da insulin ta hanji.

Kariya da aminci

Wanene yakamata ya iyakance adadin muesli a cikin abincin ko ya watsar da cakuda-hatsi gaba ɗaya:

• marasa lafiya da cututtukan kumburi na narkewa a cikin lokutan narkewa (misali, marasa lafiya da cututtukan gastritis),
• mutane suna fama da maƙarƙashiya
• waɗanda ke da haɗari ga halayen rashin lafiyan, yana da kyau a yi amfani da samfurin a cikin tsararren sihirinta (tare da ruwa ko madara) don kare kanta gwargwadon iko daga cutarwa mara amfani.

Don haka, muesli abinci ne mai hatsi da abinci mai gina jiki wanda za'a iya gabatar dashi cikin matsakaici a cikin abincin yau da kullun na masu fama da ciwon sukari. Ana cin samfurin don karin kumallo (ba fiye da 30-50 g / lokaci) ba, an haɗe shi da sabo ne, 'ya'yan itatuwa da aka bushe ko ƙananan adadin kwayoyi.

Menene muesli

Idan ka fassara kalmar a zahiri "muesli" daga Jamusanci, a fassarar wannan ma'anar tana nufin "mashi dankali". Kwanan nan, ana daukar muesli a matsayin kayan hatsi na yau da kullun tare da ƙari da 'ya'yan itacen candied. Koyaya, a zahiri, wannan shi ne abincin karin kumallo na musamman, wanda aka shirya daga hatsi, hatsi, alkama, ciyawa, 'ya'yan itatuwa da aka bushe, zuma.

Ba kamar sauran jita-jita iri ɗaya ba, muesli ya ƙunshi kayan masarufi na musamman, duk da haka, wasu masana'antun na iya ƙara abubuwan adanawa da kayan ƙanshi don bayar da dandano mai farin jini. Abinda ke da mahimmanci a yi la’akari da shi yayin siyan kaya.

Muesli yana da nau'i biyu - ɗanye da gasa. Ba a ƙarƙashin cakudawar cakuda ta lura da zafin rana, sinadaran ƙwayaye ne, ƙwayaye, 'ya'yan itatuwa masu bushe, hatsi. Esasa da muesli gauraye da kan nono na halitta da gasa a yanayin zafi.

• A matsayinka na mai mulkin, ana shirya samfurin na yau da kullun daga oatmeal, amma a wasu lokuta ana kara hatsin hatsin rai, alkama, sha'ir, da shinkafa. Hakanan, cakuda na iya samun ƙamshi dabam-dabam a cikin nau'ikan 'ya'yan itace da aka bushe, zuma, ƙwayaye da sauran abubuwan ƙari.
• Dogaro da abin da aka haɗa a cikin cakuda, an ƙaddara darajar kuzarin samfurin. 100 grams na hatsi-'ya'yan itacen cakuda ya ƙunshi 450 kcal, tare da ƙari na madara, sukari ko zuma, ƙirar glycemic da ƙirar kalori daidai gwargwado.

Don samun farantin kalori mara ƙima, munaes da kayan yaji mai narkewa, ruwa ko compote.

M kaddarorin muesli

Wannan samfurin ba wai kawai tarin abubuwan gina jiki bane, amma kuma ainihin "bam ɗin carbohydrate", tunda giram 100 na muesli ya ƙunshi fiye da 450 kcal. Lyididdigar glycemic na cakuda na iya zama duka mafi kyau duka. Saboda haka, masu ciwon sukari suna buƙatar yin hankali lokacin amfani da wannan samfurin.

M Properties na cakuda kasance a cikin halitta abu. Harshen hatsi an murƙushe su, ba su da ɗanɗano, amma ba a bi da shi don maganin jiyya ba, wanda samfurin zai riƙe duk bitamin da ma'adanai. Strawberries, apples, tsaba, raisins, walnuts, almonds da sauran kayan ƙoshin lafiya suna kara hatsi da aka matse.

Ga mutumin da aka kamu da ciwon sukari, an yarda da irin wannan samfurin don amfani da shi a cikin adadi kaɗan. Sakamakon babban abun ciki na fiber na abin da ke ci, muesli yana ba da gudummawa ga saurin gamsar da yunwar abinci da adana dogon ji na satiety.

1. Hakanan cakuda yana cire cholesterol mai cutarwa, abubuwa masu guba, gubobi daga jiki, yana inganta aikin hanji da dukkan gabobin abinci. Sakamakon abinci mai gina jiki, ƙwayar ƙwayar ƙwayar cuta tana motsawa kuma, a sakamakon haka, ana daidaita matakan sukari na jini.
2. Babban ƙari shine kasancewar ɗumbin bitamin, ma'adanai, abubuwan abubuwan ganowa. Magnesium da potassium suna da tasiri sosai a cikin tsarin jijiyoyin jini, kuma an hana shi atherosclerosis.
3. An ba da shawarar musamman ga marasa lafiya da karuwar nauyin jiki. Sakamakon babban abun ciki na fiber na abin da ake ci, jinkirin narkewar hatsi yana faruwa, saboda wanda jin daɗin rai ya kasance na dogon lokaci. Saboda haka, tare da kiba, mai ciwon sukari na iya zama sanadin ya daidaita matsayinta, rasa nauyi da kuma kiyaye matakan glucose na jini na al'ada.

Bayan cin cakuda hatsi, ana bada shawara a sha ruwa sau da yawa, tun da ƙimar muesli sun haɗa da, a tsakanin sauran abubuwa, sakamakon kumburi na abubuwan da aka karɓa a ciki.

An ba da izinin sashi don ciwon sukari

Gabaɗaya, muesli shine samfurin da aka yarda dashi don nau'in 1 da nau'in ciwon sukari na 2. Amma yana da mahimmanci a lura da sashi na yau da kullun. Ana ba da izinin rana don cin abinci ba fiye da 30-50 g na samfurin ba.

Ana zuba hatsin rai tare da ruwa, madara a skim ko kuma ruwan 'ya'yan aka matse, kuma ana cinyewa don karin kumallo. Babu dalilin da ya kamata masu ciwon sukari su ƙara sukari ko zuma a cikin cakuda hatsi, irin waɗannan samfuran suna da babban ma'aunin glycemic, wanda zai haifar da tsalle tsalle a cikin matakan sukari na jini a cikin haƙuri.

Tare da ciwon sukari, yawanci ana cinye muesli a cikin tsarkakakken tsarinsa, yana ƙara ɗan adadin ofan itace ko berries. Wannan tasa baya dauke da kitse mai cikakken hade da mummunan cholesterol. Amma lokacin sayen samfuri, yana da mahimmanci don tabbatar da cewa abun da ke ciki bai ƙunshi man kwakwa ba, wanda ke da lahani ga masu ciwon sukari.

• Sau da yawa, masana'antun suna ƙara 'ya'yan itatuwa masu yawa a cikin samfurin, irin wannan cakuda ya ƙunshi abubuwan adanawa, kayan dandano, sabili da haka yana da haɗari ga masu fama da ƙwayar cuta, mutanen da ke fama da rauni na kodan da gabobin ciki. Ya kamata ku ƙi sayen granola tare da zuma, cakulan da gishiri mai yawa, ƙirar glycemic na irin waɗannan samfuran sun yi yawa.
• Haɗe da ciwon sukari, ba za ku iya saya muesli a cikin wani nau'in gasa ba, ana kiran wannan samfurin granola ko crunch. A lokacin kulawa da zafi, an ƙara glaze, ƙarin sukari, zuma, cakulan, koko, irin waɗannan abubuwan suna da alaƙar glycemic high da adadin kuzari, wanda ba a yarda idan akwai damuwa.

Zabi na Muesli don masu ciwon suga

Lokacin da kake siyan granola, yakamata ka bincika abun da ke ciki, wanda aka nuna akan kunshin. Bai kamata ku sayi cakuda ba idan yana da kitsen kayan lambu - wannan abun yana tsokanar samar da mai mai kitse kuma yana cutar da aikin jijiyoyin zuciya.

Tun da muesli ya ƙunshi mafi ƙarancin ascorbic acid wanda mai ciwon sukari ke buƙata, wannan samfurin zai fi cinye shi da 'ya'yan itace sabo ko ruwan' ya'yan itace Berry.

A kowane hali ya kamata ku sayi soyayyen soyayyen, saboda suna ɗauke da mai mai yawa, wanda yake cutarwa ga hanta. Tare da yin amfani da irin wannan hatsi na yau da kullun, ciwon sukari mellitus kawai yana ƙaruwa. Bai kamata muesli ya haɗa da abubuwan adana ba, abubuwan kwantar da hankali da kayan ƙanshi.

1. Ya kamata a fifita muesli raw na ɗabi'a, wanda ya ƙunshi ƙaramin adadin ƙarin kayan masarufi. A madadin haka, hatsi na iya samun ƙari biyu a cikin nau'ikan 'ya'yan itatuwa da ya bushe.
2. Irin wannan tasa ana cinye shi a cikin adadi kaɗan don karin kumallo. Kafin zuwa gado, ba a shawarar cin muesli, tun da hatsi ba su da lokacin da za a narke a cikin jiki, saboda abin da suke daidaitawa a cikin hanji, haifar da fermentation da putrefactive tsari.
3. Zai fi dacewa, idan mai ciwon sukari ya haɗu da muesli tare da kefir mai ƙima, madara mai gasa tare da mai mai wanda bai wuce kashi 2 ba, da kuma bifilin. Hatsi sune mahimman kayan samar da fiber, wanda ke samar da jin daɗin rayuwa na dindindin na satiety, kuma suna ɗauke da amfani a hankali a hankali abubuwan narkewa da ke samar da makamashi ga jiki.

Idan kayi amfani da irin wannan tasa da safe, mai ciwon sukari zai cika jiki da ƙarfi da ƙarfi, samar da ingantaccen tsarin narkewa, da kunna motsin hanji. A matsayin abun ciye-ciye, zaka iya amfani da sandunan mara ƙanƙara na flakes na musamman, waɗanda suke da wadatar fiber da wadataccen carbohydrates. Wannan yana gamsar da yunwar, yana ba da jin daɗi na lokaci mai tsawo kuma yana hana haɓaka mai yawa a cikin glucose jini.

A yau, akan siyarwa a kantin ajiyar kayayyaki zaku iya samun muesli na sukari na musamman waɗanda ba a kula da su ba. Madadin sukari, ana ƙara fructose da fiber na abincina masu lafiya a cikin wannan cakuda. Yana da mahimmanci cewa flakes ɗin da aka saya ba ta birgewa, tunda irin wannan samfurin an riga an soyayyen ne, wanda ke nufin yana ƙunshe da adadin kuzari mai yawa kuma yana da babban ma'aunin glycemic.

Kuna buƙatar fahimtar cewa koda cakuda ɗan 'ya'yan itace-hatsi na iya samun contraindications. Musamman, granola bai kamata a yi amfani dashi ba:

• Cutar gastritis da sauran cututtukan da ke kumburi da tsarin narkewa,
• Akai-akai maƙarƙashiya da ciwon sukari,
• Allergicwaƙwalwar rashin lafiyan 'ya'yan itatuwa ko berries waɗanda aka haɗa a cikin cakuda.

Don hana tasirin sakamako wanda ba a so, muesli yana cinye ta mai kyau, ƙara ruwa ko madara mai ƙarancin kitse.

Don haka, muesli abinci ne mai hatsi mai amfani da ƙwayoyi, wanda aka ba da izinin cin abinci a cikin adadi kaɗan a cikin ciwon sukari. Ana cin abinci a safe da safe don karin kumallo, yayin da sabis ɗaya kawai zai iya zama ba 30-30 g.

An ba shi damar ƙara sabo ne, 'ya'yan itatuwa da aka bushe ko kuma ƙwayayen kwayoyi zuwa cakuda.

Yin Muesli a Gida

Masu ciwon sukari suna iya dafa wannan samfurin lafiya da abinci mai gina jiki da kansu yayin da suke gida. A kan wannan, hatsi nau'ikan daban-daban galibi ana amfani dasu, zaku iya siyan hatsi da aka shirya shirye-shiryen girki a cikin shagon, wanda ya riga ya haɗa da hatsi, gero da sauran hatsi.

Ana ba da hatsin a hankali a cikin blender ko kofi grinder, bayan wannan ana sanya berries, kwayoyi da 'ya'yan itatuwa da aka bushe a cikin cakuda. Bugu da ƙari, ana iya zuba hatsi tare da kefir, madara mai gasa, yogurt da sauran kayayyakin mai-mai mai-mara mai sauƙi.

An bada shawara don ƙara maki na musamman na raisins Sultan ga cakuda, wanda ke da ƙarancin ma'anar glycemic, amma a lokaci guda yana iya daidaita matakan sukari na jini. Irin wannan kayan abinci shine tushen bitamin B, phenol, ma'adanai daban-daban.

Hakanan yana da amfani don amfani da ƙananan adadin walnuts don ciwon sukari na 2, tun da wannan samfurin yana da wadataccen abinci a cikin bitamin, ma'adanai, mahimmin kitse, kuma yana kunna aikin insulin na hormone a cikin ƙwayar cuta. Saboda haka, kwayoyi a cikin karamin sashi suna da amfani sosai ga cututtukan cututtukan cututtukan farko da na biyu.

Oatmeal ya ƙunshi polysaccharides, carbohydrates, wanda ke ba da jiki tare da ingantaccen makamashi kuma yana daidaita sukari jini. Abinda ke ciki ya haɗu da zaruruwa masu amfani, suna rage cholesterol jini kuma suna tasiri tasiri aikin jijiyoyin zuciya. Magnesium da Vitamin B1 suna taimakawa wajen samar da furotin da kuma fitar da makamashi.

Wani irin hatsi za a iya cinye shi ta hanyar masu ciwon sukari ta hanyar kwararru a cikin bidiyon a cikin wannan labarin.

Menene abubuwan da suka fi amfani a cikin muesli ga mai ciwon sukari?

Dalili mai kyau na muesli shine oats (flakes). Ya ƙunshi polysaccharides waɗanda zasu iya samar da matakan glucose akai-akai a cikin jini, guje wa faɗuwa. Oatmeal shima tushen abinci ne na zare da fiber, ba wai kawai yana tsabtace hanji bane, harma yana taimakawa wajen cire cholesterol a jiki.Vitamin na rukuni na B, ma'adanai suna shiga cikin matakan metabolic kai tsaye, sabili da haka, kowane mutum yana buƙatar gaggawa.

Kwayoyi sun hada da bitamin masu mahimmanci, micro, macrocells, da polyunsaturated fatty acids, wanda ke taimakawa ci gaba da aiki na yau da kullun a cikin aikin samar da insulin, sabili da haka suna da mahimmanci a cikin abincin marasa lafiya da masu ciwon sukari. Raisins na Sultan sune samfuri tare da ƙarancin ƙwayar cuta, wanda ba ya cutar da masu ciwon sukari, amma, akasin haka, yana rage ƙirar glucose. Hakanan a cikin raisins akwai yawancin bitamin B, inulin (insulin na halitta), mahadi na phenolic. Zai fi kyau siyan hatsi na musamman don masu ciwon sukari a cikin shagon, wanda ba kawai zai zama da daɗi ba, har ma yana da amfani ga mai haƙuri.