Abincin don ciwon sukari

Ciwon sukari mellitus (DM) rukuni ne na cututtuka waɗanda ke da alaƙa da ƙarancin sha glucose. A sakamakon haka, maida hankali a cikin jini yana ƙaruwa sosai.

Ciwon sukari mellitus yana tasowa saboda dalilai daban-daban. Wasu nau'ikan cututtuka na faruwa ne saboda yanayin yanayin halitta, yayin da wasu ke da alaƙa da salon rayuwa ko abubuwan muhalli.

Cutar tana haifar da babbar illa ga jiki. Yawan wuce gona da iri na glucose (sukari) a cikin jini a hankali yana lalata bangon tasoshin jini kuma yana iya haifar da rashin aiki na koda, zuciya, da mutuwar ƙwayoyin jijiya. Amma ana iya hana irin wannan rikitarwa. Babban abu shine bin shawarwarin likita don magani da daidaita abincin ku.

Nau'in ciwon sukari

Dangane da tsarin samuwar cututtukan cututtuka, akwai manyan nau'ikan ciwon sukari guda biyu: 1st da 2nd.

Bugu da ƙari, akwai wasu nau'ikan ciwon sukari:

• yuwuwar (prediabetes) yanayin da sukarin jini yake a saman iyakar al'ada, amma bai wuce shi ba;
• insipidus cuta ce da jiki ba shi da hormone antidiuretic (ADH) ko kuma koda ya rasa fahimtarsa. A sakamakon haka, bayyanar cututtuka irin su ciwon sukari suna tasowa - ƙishirwa, yawan urination, rauni;
• gestational yanayin wucin gadi ne wanda ke tasowa yayin daukar ciki kuma yana da alaƙa da haɓakar matakan glucose na jini;
• latent ciwon sukari mellitus, wanda ke tasowa asymptomatically na dogon lokaci (mai kama da nau'in ciwon sukari na 2), amma a lokaci guda, bisa ga tsarin haɓakawa, ya fi kusa da nau'in ciwon sukari na 1 (lalacewar tsarin rigakafi);
• nau'in nau'in nau'in ciwon sukari na mellitus, wanda ko da yaushe jiyya tare da insulin baya kawar da hauhawar jini mara dalili a cikin glucose na jini;
• ciwon koda wanda koda yake daina tace ruwa. A sakamakon haka, bayyanar cututtuka irin su ciwon sukari suna tasowa: yawan sha'awar yin fitsari da kuma jin ƙishirwa mai ƙarfi;
• yanayin bayan aikin da ke tasowa bayan tiyata na pancreatic;
• cututtuka na pancreatic, wanda ke faruwa a baya na cututtukan cututtuka na pancreas (misali, pancreatitis na kullum);
• extrapancreatic cuta, wanda ke faruwa a kan bango na kullum pathologies, amma a hankali na iya haifar da rushewa na pancreas.

Nau'in ciwon sukari na 1

Tare da irin wannan nau'in cuta, rigakafi na jiki yana lalata ƙwayoyin pancreatic waɗanda ke da alhakin samar da insulin. A sakamakon haka, insulin baya shiga cikin jini kuma baya jigilar glucose cikin sel. Saboda wannan, ya kasance a cikin tasoshin kuma a hankali ya lalata su.

Nau'in ciwon sukari na 1 galibi yana tasowa a cikin yara da matasa, kodayake yana iya faruwa a kowane zamani

Alamu na nau'in ciwon sukari na 1 yawanci suna fitowa sosai.

Alamun nau'in ciwon sukari na 1:

• tsananin ƙishirwa da yunwa.
• rauni,
• yawan fitsari,
• asarar nauyi kwatsam,
• hangen nesa.

Ba tare da magani ba, waɗannan alamun suna tare da alamun ketoacidosis masu ciwon sukari (daya daga cikin rikice-rikice na ciwon sukari): ƙishirwa, rauni, gajiya, tashin zuciya, amai, ciwon ciki, wahalar maida hankali. Mutum zai iya fadawa cikin suma.

Mutanen da ke da nau'in ciwon sukari na 1 suna shan insulin har tsawon rayuwarsu.

Nau'in ciwon sukari na 2

A wannan yanayin, pancreas yana samar da isasshen insulin, amma kwayoyin halitta ba su damu da shi ba, don haka ba za su iya sha glucose ba kuma hankalinsa yana karuwa.

Yawan kiba shine babban haɗarin haɓaka nau'in ciwon sukari na 2.

Nau'in ciwon sukari na 2 na iya tasowa na dogon lokaci ba tare da an gane shi ba, don haka mutane ba sa lura da alamun farko na cutar.

Alamu masu yuwuwar kamuwa da ciwon sukari na 2:

• yawan fitsari;
• ƙishirwa mai ƙarfi;
• yunwa ko da bayan cin abinci;
• gajiya;
• hangen nesa;
• raunuka masu warkarwa a hankali;
• duhun fata akan gwiwar hannu da gwiwoyi;
• tingling, zafi, ko tausasawa a hannu da ƙafafu.

Hadarin haɓaka ciwon sukari

Nau'in abinci don ciwon sukari

Babu abinci na musamman don ciwon sukari mellitus, amma mutanen da ke da wannan ganewar asali galibi ana kuskuren shawarar su zaɓi ɗaya daga cikin tsauraran tsarin abinci mai gina jiki wanda ake tsammanin zai taimaka wajen shawo kan cutar. Misali, gaba daya kawar da carbohydrates daga cikin abinci, maye gurbinsu da furotin, ku ci buckwheat porridge kawai, ko manne da wani abinci guda ɗaya.

Babu abincin carbohydrate

Carbohydrates sune babban tushen kuzari ga sel. Sun zo cikin nau'i uku: sukari, sitaci da fiber. Sugars sune carbohydrates masu sauƙi, ciki har da glucose. Ana samun sikari na halitta a cikin 'ya'yan itatuwa da kayan marmari, ana samun sikari na wucin gadi (ƙara) a cikin samfuran kayan zaki, miya, da abincin gwangwani. Sitaci da fiber sune hadaddun carbohydrates. Ana samun sitaci a cikin 'ya'yan itatuwa, tsaba da tubers na shuke-shuke, fiber - a cikin 'ya'yan itatuwa da kayan marmari, gurasar hatsi da taliya.

Glucose shine carbohydrate wanda ke haifar da babban cuta a cikin ciwon sukari mellitus. Saboda haka, masu goyon bayan cin abinci maras-carbohydrate sun yi imanin cewa kawar da glucose, kuma a lokaci guda duk carbohydrates daga abincin, zai taimaka wajen dakatar da cutar. Wannan ba daidai ba ne.

Kyakkyawan rabo na carbohydrates a cikin abinci shine 50/55%

Carbohydrates sune tushen kuzari, don haka bai kamata ku cire su gaba ɗaya daga abincinku ba, kuma banda haka, yana da wahala sosai, saboda ana samun su a kusan dukkanin abinci.

Idan babu carbohydrates, jiki yana canzawa zuwa samun kuzari daga fats da furotin, adadin wanda, lokacin da irin wannan abincin, yawanci yana karuwa saboda shan jan nama. Kuma wannan abu ne mai haɗari ga cututtukan zuciya da ciwon daji na launin fata.

Bugu da ƙari, tushen carbohydrate irin su 'ya'yan itatuwa da kayan marmari da legumes sun ƙunshi abubuwa masu gina jiki da ma'adanai masu yawa, wanda rashi wanda ke da mummunar tasiri ga lafiya kuma yana iya cutar da ciwon sukari.

Abincin gina jiki mai girma

Abincin gina jiki, ko furotin mai girma, abinci shine abincin da abincin gina jiki na yau da kullum ya wuce ka'ida (0. 8 g a kowace kilogiram 1 na nauyi) kuma yana da fiye da 15-16% na yawan adadin kuzari.

Babu yarjejeniya cewa mutanen da ke da ciwon sukari suna buƙatar cin ƙarin furotin. Duk da haka, wuce gona da iri yana ƙara haɗarin lafiya.

Yawan furotin a cikin abinci yana ƙara nauyi akan kodan, kuma duwatsu na iya fara fitowa a cikinsu. Bugu da kari, ana samun furotin ne a cikin nama da kayan kiwo, don haka idan aka bi irin wannan abincin, ana samun rashi na bitamin da ma'adanai saboda ba a cire 'ya'yan itatuwa da kayan marmari daga abinci.

Buckwheat rage cin abinci

Abincin buckwheat abinci ne na samfurin guda ɗaya tare da ƙuntatawa mai tsauri. Abincin irin wannan abincin ya ƙunshi 70% buckwheat, wanda aka ƙara wasu abinci maras nauyi a hankali: kayan lambu, 'ya'yan itatuwa masu busassun, fararen nama, kifi.

An shirya hatsi don abincin buckwheat a hanya ta musamman: ba a tafasa su ba, amma an zuba su da ruwan zãfi kuma a bar shi tsawon sa'o'i 4-6.

Babban rashin lahani na irin wannan abincin shine ƙarancin abincin da ake cinyewa. Saboda wannan, mutum zai iya rasa bitamin da ma'adanai masu amfani. Bugu da ƙari, bin abincin buckwheat yana da wuyar tunani a hankali: yana iya zama kamar babu abin da zai yiwu. Don haka haɗarin zamewa da cin abinci mai yawan kalori yana ƙaruwa sosai.

Abincin don nau'in ciwon sukari na 1

Babu abinci na musamman ga masu ciwon sukari na 1, amma yana da mahimmanci ga mutanen da ke da wannan ganewar asali su ƙidaya adadin carbohydrates da suke ci kowace rana kuma suyi la'akari da ma'aunin glycemic na abinci. Bugu da ƙari, ya kamata su bi ƙa'idar, ko hanyar, na farantin lafiya.

Adadin carbohydrates a cikin abincin mai nau'in ciwon sukari na 1 a matsakaici bai kamata ya wuce raka'a burodi 17 kowace rana ba.

Adadin carbohydrates mai ciwon sukari na yau da kullun zai iya jurewa ya bambanta daga mutum zuwa mutum kuma ya dogara da nauyi, matakin motsa jiki, bukatun kalori na yau da kullun, da yadda jiki ke metabolizes carbohydrates.

Kuna iya lissafin adadin carbohydrates da ake buƙata kowace rana tare da masanin abinci mai gina jiki ko likitan ku. Bayan canza carbohydrates da kuke ci zuwa raka'a burodi, likitanku zai taimaka muku sanin adadin insulin da ake buƙata don ɗaukar glucose. Bayan lokaci, mutum zai koyi lissafin wannan da kansa.

Teburin wasiƙu na samfuran da ke ɗauke da carbohydrate zuwa rukunin burodi

Samfura	1 XE (kimanin 15 g carbohydrates)
Farin burodi	guda 1
Gurasar Borodino	guda 1
Buckwheat	1 tablespoon (bushe)
Gwargwadon hatsi	1 tablespoon (bushe)
Dankali	1 matsakaici tuber
Lemu	guda 1
Strawberry	guda 10
Apple	guda 1
Madara	gilashin 1
Ice cream sanya daga madara	⅔ bauta (ba tare da gilashi ba)

Glycemic index

Ma'anar glycemic (GI) lamba ce da ke nuna yadda abincin da kuke ci ke shafar matakan glucose na jini.

Ba a ƙididdige ma'anar glycemic da kansa ba; yawanci ana nunawa akan marufin abinci.

An yi imanin cewa abincin da ke da ƙarancin GI kaɗan yana ƙara yawan matakan sukari na jini kuma an rushe shi da sannu a hankali, don haka za ku kasance cikakke. Abincin GI mai yawa ana narkewa da sauri kuma yana ƙara yawan sukarin jini.

Duk samfuran da ke ɗauke da carbohydrate an kasu kashi uku:

• low GI (daga 55) madara mai laushi, apples, gyada;
• tare da matsakaicin GI (daga 56 zuwa 69) - spaghetti, buckwheat, ice cream;
• tare da babban GI (70 da sama) - gurasa fari, madara shinkafa, farar shinkafa.

Yana da amfani ga mai ciwon sukari don sanin ma'anar glycemic na abinci. Ta wannan hanyar zai iya haɗawa da ƙarancin GI a cikin abincinsa kuma ba zai ƙyale spikes a cikin glucose na jini ba. Duk da haka, akwai bukatar a yi la'akari da wasu abubuwa.

Bincike ya nuna cewa adadin carbohydrates da ake ci, maimakon ma'anar su, yana da tasiri mafi girma akan matakan glucose na jini. A taƙaice, zaku iya cin apples fiye da kima har zuwa hyperglycemia. Sabili da haka, ga yawancin masu ciwon sukari, mafi kyawun kayan aiki don saka idanu matakan glucose na jini shine kirga carbohydrates.

Hanyar Farantin Lafiya

Hanyar Farantin Lafiya ta raba abinci zuwa manyan kungiyoyi biyar: 'ya'yan itatuwa da kayan marmari, carbohydrates masu saurin sakin jiki, kiwo, sunadarai da mai. Kuna iya haɗa waɗannan ƙungiyoyi ta amfani da faranti na yau da kullun.

'Ya'yan itãcen marmari da kayan lambu ya kamata su zama kashi uku ko rabi. Slow carbohydrates - kashi uku ko kadan fiye. Ragowar ɓangaren yana shagaltar da kayan kiwo, kaɗan kaɗan ta abinci mai gina jiki da ƙaramin sashi na mai.

Ka'idodin Cin Kofin Lafiyayyan Plate

Yadda ake hada farantin lafiya:

• Mataki na 1.Muna zaɓar faranti. Diamita ya kamata ya zama daidai da tsawon dabino.
• Mataki na 2.Sanya kayan lambu da 'ya'yan itatuwa a kan faranti. Za su iya zama a kowane nau'i: sabo, stewed, Boiled, gwangwani. Sabis ɗin ya kamata ya ɗauki rabin farantin ko kaɗan kaɗan.
• Mataki na 3.Raba sauran farantin cikin rabi. Mun sanya jinkirin carbohydrates a farkon rabin - samfuran hatsi, dankalin jaki, gurasar hatsi ko taliya. Mun cika sauran kwata tare da tushen furotin - lentils, wake, Peas, kifi, qwai, nama mai laushi.

Bugu da ƙari, mutanen da ke da nau'in ciwon sukari na 1 ya kamata su bi mahimman ka'idodin cin abinci mai kyau:

• sha bisa ga ƙishirwa;
• ci ƙasa da gishiri - ba fiye da teaspoon (5-6 g) kowace rana;
• iyakance yawan amfani da fats (wanda aka samo a cikin abinci da yawa da aka shirya da kuma sarrafa - abinci mai sauri, da wuri da kek);
• rage cin abinci mai kitse (wanda ake samu a cikin irin kek, nama mai kitse, tsiran alade, man shanu da man alade).

Duk wanda ke da nau'in ciwon sukari na 1 ya kamata ya tattauna abincinsa tare da mai kula da abinci don sanin mafi kyawun abinci mai gina jiki da tsarin motsa jiki don amfani da insulin.

Abincin don nau'in ciwon sukari na 2

Tunda abincin da ke ɗauke da carbohydrates kai tsaye yana shafar matakan sukari na jini, daidaitaccen abinci na carbohydrate shine ɗayan manyan kwatance don rigakafin nau'in ciwon sukari na 2.

Don kada a ƙidaya adadin carbohydrates da ake ci, likitoci sun ba da shawarar cewa mutanen da ke da nau'in ciwon sukari na 2 su ci abinci bisa ka'idar farantin lafiya (kamar yadda yake da nau'in ciwon sukari na 1). Babban mahimmanci a cikin abinci shine ƙara yawan kayan lambu marasa sitaci, fiber da furotin maras nauyi.

Bugu da ƙari, wannan abincin yana da wadata a cikin fiber, amfani da shi yana taimakawa wajen guje wa karuwa a cikin sukari na jini da kuma inganta asarar nauyi.

Fiber yana narkewa a hankali a hankali, wanda ke nufin yana tabbatar da jin daɗi na dogon lokaci.

Lokacin cin abinci ta amfani da hanyar farantin lafiya, a kowane abinci yakamata a hankali raba farantin zuwa sassa uku. Rabin ya kamata a cika da kayan lambu marasa sitaci - sabo ne ko dafa. Wannan zai iya zama letas, farin kabeji, koren wake, tumatir.

Kwata na farantin ya kamata a shagaltar da ƙananan albarkatun furotin: kifi mai gasa, dafaffen nama, legumes, tofu. Ya kamata rabon furotin a cikin farantin ya dace da tafin hannun ku.

Sauran kwata shine hadaddun carbohydrates kamar gurasar hatsi gabaɗaya da hatsi. Ya kamata rabonsu ya zama girman hannu.

Bugu da ƙari, za ku iya ƙara wani yanki na mai mai lafiyayye (misali, ƴan yankan avocado) ko yin ado da latas ɗin tare da cokali na man zaitun mara kyau.

Abincin don ciwon sukari na gestational

Abincin kai tsaye yana shafar matakan sukari na jini, don haka lafiyayyen abinci mai gina jiki yana taimakawa wajen sarrafa ciwon sukari na ciki da ciki.

Babu daidaitaccen abinci guda ɗaya wanda ya fi dacewa ga mata masu ciwon sukari na ciki. Maganar ita ce abin da ke aiki ga mutum ɗaya bazai yi aiki ga wani ba. Amma akwai nau'ikan abinci na yau da kullun waɗanda ke taimakawa sarrafa cutar.

Abincin DASH (hanyoyin abinci don dakatar da hauhawar jini)

An samar da DASH, ko Abincin don Sarrafa hauhawar jini, don mutanen da ke fama da hawan jini. Bayan lokaci, likitoci da masana kimiyya sun gano cewa irin wannan abincin yana taimakawa tare da wasu cututtuka, ciki har da ciwon sukari na ciki.

Don haka, binciken da aka yi wa mata 52 masu fama da ciwon sukari na ciki, ya gano cewa bin abincin DASH na tsawon makonni 4 ya haifar da raguwar buƙatar maganin insulin da ƙarancin haihuwar sashe na caesarean.

Dangane da abincin DASH, abincin ku yakamata ya haɗa da:

• abinci maras-sodium (ba fiye da 2, 300 MG na sodium kowace rana, daidai da teaspoon 1 na gishiri);
• 'ya'yan itatuwa;
• kayan lambu;
• dukan hatsi;
• ƙananan kayan kiwo;
• nama mai laushi da kifi;
• legumes da kwayoyi;
• kayan lambu mai.

Iyakance amfani ko ware daga abinci:

• abinci mai yawan kitse (nama ja, kiwo mai kitse, kwakwa da man dabino);
• kayan zaki, ruwan 'ya'yan itace masu zaki da abubuwan sha masu zaki da sukari, barasa.

Abincin Bahar Rum

Abincin Bahar Rum shine tsarin cin abinci wanda ya dogara da abincin mutane a Faransa, Spain, Italiya da Girka. Ya ƙunshi kayan lambu, 'ya'yan itatuwa, tushen furotin, hatsi gabaɗaya, legumes, goro da iri, da man zaitun.

Abincin Bahar Rum yana buƙatar ku ci akalla abinci biyar na 'ya'yan itatuwa da kayan marmari a rana. Daya hidima shine gram 80 na sabbin 'ya'yan itatuwa da kayan marmari ko gram 30 na busassun 'ya'yan itace.

Daya hidimar 'ya'yan itace ko kayan marmari shine, misali, apple matsakaiciyar girman, rabin kofi na kokwamba ko karas, ko kopin kayan lambu masu ganye.

Babban tushen kitsen da ba shi da tushe a cikin abincin Bahar Rum shine man zaitun. Hakanan ana samun lafiyayyen kitse a cikin goro, iri, zaitun da kifi (mackerel, herring, sardines, tuna, salmon, trout).

Tare da abincin Bahar Rum, ya kamata ku ci kifi sau biyu a mako.

Lokacin biye da abinci na Bahar Rum, wasu abinci ba a cin su gaba ɗaya ko adadin da ke cikin abincin ya iyakance. Alal misali, ya kamata ku ci ja da naman da aka sarrafa ba sau da yawa - ba fiye da sau biyu a mako ba. Ana maye gurbin kayayyakin kiwo da masu ƙiba da masu ƙiba, irin su yogurt na Girka ko cuku mai ƙiba.

Abincin Bahar Rum yana rage haɗarin haɓaka nau'in ciwon sukari na 2 bayan ciki. Wannan abincin yana da wadata a cikin fiber, wanda ke narkewa a hankali, yana hana hawan jini kuma yana taimakawa wajen kiyaye nauyin lafiya.

Hanyar Farantin Lafiya

Bugu da ƙari, kamar sauran nau'in ciwon sukari, likitoci sun ba da shawarar cewa mata masu ciwon sukari na ciki suyi amfani da hanyar farantin lafiya.

An raba samfuran zuwa manyan ƙungiyoyi biyar: 'ya'yan itatuwa da kayan marmari, masu saurin carbohydrates, samfuran kiwo, sunadarai da mai.

Yin amfani da waɗannan ƙungiyoyi za ku iya haɗa farantin ku lafiyayye. Cika rabin farantin tare da kayan lambu, ganye da 'ya'yan itatuwa, na uku tare da carbohydrates masu jinkirin (misali, hatsi, taliya mai hatsi), na uku tare da ƙananan furotin (kifi, farin nama, kayan kiwo), sauran tare da lafiya. kayan lambu mai.

A cikin shaguna za ku iya siyan jita-jita tare da masu rarraba don kada ku haɗa farantin lafiya da ido

Sau da yawa ana sayar da irin waɗannan faranti a cikin sashen yara

Misalai na abinci don ciwon sukari na ciki ta amfani da hanyar farantin lafiya

karin kumallo:

• 1 apple,
• dintsin letas da cokali na man zaitun, ½ kokwamba.
• 2 yankakken gurasar hatsi,
• 1 dafaffen kwai,
• yogurt ba tare da sukari ba.

Abincin dare:

• wani ɓangare na kayan lambu mai fermented (sauerkraut, karas na Koriya);
• dintsin shinkafa mai ruwan kasa;
• wani farar kifi da aka gasa;
• dintsin goro.

Abincin dare:

• gasa nono,
• dafaffen koren wake,
• koren salatin tare da kwai,
• 'yan guda cuku.

Abincin don ciwon sukari a cikin yara

Yara yawanci suna da nau'in ciwon sukari na 1, don haka dole ne su kula da matakan sukarin jini kuma su sha allurar insulin a duk rayuwarsu.

Yawanci, tsarin makaranta na yau da kullun ko tsarin abinci na rana yana kama da abin da ya kamata masu ciwon sukari su bi. A cikin ɗakin cin abinci za su iya cin kome sai dai samfurori da ke dauke da sukari mai tsabta: alal misali, ya fi kyau a maye gurbin compote tare da shayi ko ruwa maras so.

Dangane da abin da yaron ke ci, shi ko iyayensa suna ƙayyade adadin insulin da ake buƙata don gudanarwa. A matsayinka na mai mulki, an shirya menu a cikin kantin sayar da mako guda a gaba, don haka za ku iya gano a gaba abin da yaron zai ci.

Wani yanayi mai mahimmanci shine tabbatar da cewa yaron yana da kayan ciye-ciye sau da yawa a rana. Wannan zai taimaka wajen guje wa raguwa mai kaifi a cikin glucose na jini - hypoglycemia, wanda zai iya sa shi suma.

Abubuwan da ke faruwa na hypoglycemia - kodadde fata, yawan gumi, hannaye masu rawar jiki, rauni

Za a iya samun sauƙi mai sauƙi na harin hypoglycemia da sauri ta hanyar shan ruwan 'ya'yan itace mai zaki, cin 'yan ɗumbin sukari, ko shan kwamfutar hannu na glucose. Yaro ko iyaye yakamata su kasance da duk wannan a hannu: a cikin jaka ko jaka.

Bugu da ƙari, yana da mahimmanci a bayyana wa malami ko mai kulawa cewa yaro ya kamata ya sami damar cin abinci ko da yaushe. Zai fi dacewa a lokaci guda. Kuma kafin darasi na ilimin motsa jiki, tabbas yana buƙatar auna sukarin jininsa kuma ya ci wani abu tare da carbohydrates. Wannan zai taimaka wajen guje wa harin hypoglycemia saboda motsa jiki yana sa jiki ya ƙone glucose da sauri.

Girke-girke na kayan zaki ga masu ciwon sukari

Mutanen da ke da ciwon sukari sukan yi sha'awar haramtaccen kayan zaki, wanda hakan ke sa ya yi musu wahala su ci gaba da cin abinci mai kyau. Duk da haka, akwai kayan zaki da yawa waɗanda ke ɗauke da adadi mai yawa na furotin da fiber kuma ba sa haifar da spikes a cikin sukarin jini.

Abubuwan da ke cikin carbohydrate a cikin duk girke-girke da aka bayar bai wuce 15 g ko naúrar burodi 1 ba. Ana iya maye gurbin Stevia tare da kowane madadin sukari na yau da kullun.

Pannacotta

Ɗaya daga cikin kayan zaki ya ƙunshi 335 kcal, furotin 2 g, carbohydrates 4 g, 4 g jimlar sukari da 0 g ƙara sukari.

Lokacin dafa abinci: mintuna 15.

Ya kamata a shirya kayan zaki a gaba domin zai ɗauki lokaci don taurara bayan dafa abinci (akalla 3 hours).

Sinadaran:

• 1. 5 tsp. l. bushe gelatin
• 60 ml ruwan sanyi
• 60 ml ruwan zafi
• 2 kofuna na kirim mai nauyi (fiye da 30%)
• 2 tsp. vanillin
• stevia don dandana (kimanin 4 g foda)
• gishiri gishiri

Shiri:

1. Zuba gelatin a cikin kwano na ruwan sanyi kuma bar minti biyu. Zuba cikin ruwan zafi da motsawa sosai har sai gelatin ya narkar da gaba daya.
2. Ƙara duk sauran sinadaran kuma motsawa har sai da santsi.
3. Zuba ruwan magani a cikin gilashin da kuma sanyaya a cikin firiji don akalla 3 hours.

Ƙarshen pannacotta za a iya yi wa ado da sabbin berries.

Chocolate Butter Fudge

Ɗaya daga cikin kayan zaki ya ƙunshi 76 kcal, 7 g mai, furotin 3 g, carbohydrates 3 g, 1 g jimlar sukari da 0 g ƙara sukari.

Lokacin dafa abinci: minti 10.

Sinadaran:

• 200 g cakulan duhu (2 daidaitattun sanduna)
• 200 g man gyada mara dadi
• 4 tsp. stevia foda
• ½ tsp. vanillin
• gishiri gishiri

Shiri:

1. Narke cakulan a cikin microwave ko a cikin tukunyar jirgi biyu.
2. Mix duk sauran sinadaran tare da cakulan narkewa.
3. Zuba cakuda a cikin kwanon burodin silicone. Sanyi zuwa zafin jiki. Yanke cikin guda kafin yin hidima.

Mousse kabewa cheesecake

Ɗaya daga cikin kayan zaki ya ƙunshi 136 kcal, furotin 8 g, carbohydrates 13 g, 2 g fiber, 8 g duka sugars da 5 g da aka kara da sukari.

Lokacin dafa abinci: minti 30.

Sinadaran:

• 150 g kabewa puree
• 150 g cuku mai ƙananan mai ko ricotta
• 1. 5 tsp. l. zuma ko maple syrup
• ½ tsp. kirfa
• ½ tsp. vanillin
• gishiri gishiri
• 50 g Girkanci yogurt
• Almond flakes don ado

Shiri:

1. Mix kabewa puree, cuku gida, zuma, kirfa, vanilla da gishiri har sai da santsi.
2. Rufe kofin tare da cakuda da aka samu tare da murfi ko fim din abinci kuma sanya a cikin firiji na tsawon minti 30.
3. Kafin yin hidima, raba cakuda cikin tabarau, yi ado da yoghurt da petals almond.

Apple Cinnamon Popcorn

Ɗaya daga cikin kayan zaki ya ƙunshi 154 kcal, 9 g mai, furotin 2 g, carbohydrates 15 g, 3 g fiber, 5 g jimlar sukari da 0 g ƙara sukari.

Lokacin dafa abinci: minti 10.

Sinadaran:

• 1 tsp. l. man zaitun
• 2 tsp. l. busassun kwayayen popcorn
• ¾ tsp. kirfa
• 100 g dried apples

Shiri:

1. Zafi mai a cikin ƙaramin tukunya a kan matsakaicin zafi.
2. Sanya kernels popcorn 1-2 a cikin kwanon rufi. Da zarar sun tashi, za ku iya zubar da sauran popcorn.
3. Rufe kwanon rufi tare da murfi kuma jira har sai duk hatsi ya buɗe. Girgiza kwanon rufi lokaci-lokaci.A hankali!Kar a bude murfin har sai popcorn ya yi sanyi domin mai zafi ko kernels masu zafi na iya ƙone fatar jikin ku.
4. Yayyafa popcorn da aka gama da kirfa da yankan apple.

Gogol-mogol

Ɗaya daga cikin kayan zaki ya ƙunshi 155 kcal, 9 g mai, furotin 6 g, carbohydrates 6 g, 6 g jimlar sukari da 0 g ƙara sukari.

Lokacin dafa abinci: mintuna 15.

Sinadaran:

• 6 matsakaicin qwai
• Kofuna 5. 5 gabaɗaya madara
• 0. 5 kofuna na kirim mai nauyi (fiye da 30%)
• stevia don dandana (kimanin 4 g foda)
• tsunkule na kirfa da nutmeg

Shiri:

1. Sanya dukkan sinadaran banda nutmeg a cikin blender kuma a gauraya har sai da santsi.
2. Zuba cakuda a cikin tabarau kuma yayyafa da nutmeg.

Ƙarshen kwai za a iya yi wa ado da sandar kirfa.