غلات سبوسدار بذر گندم، ذرت، چاودار، جو، جو دوسر، برنج و کینوآ هستند.
رژیم های غذایی سالم و سرشار از مواد غذایی حاوی فیبر بهویژه غلات سبوسدار مثل نان سبوسدار، میتوانند خطر ابتلا به بیماریهای قلبی، سکته مغزی، انواع خاصی از سرطان و دیابت نوع دو را کاهش دهند.
نان یک غذای محبوب و یک ماده غذایی مهم در اغلب کشورهای دنیا است. نانها اغلب کربوهیدارت زیادی دارند، به همین دلیل مبتلایان به دیابت میپرسند آیا باید نان بخورند یا نه. خبر خوب این است که بییشتر مردم میتوانند نان بخورند، مگر اینکه به توصیهی پزشک معالج خود تصمیم گرفتهباشند که مصرف نان را به طور کامل قطع کنند. نان سبوسدار که از جو تهیه میشود، معمولا بهترین گزینه برای مبتلایان به دیابت است.
پخت نان در خانه با محتویات خاص و دیابتپسند میتواند تاثیری را که مصرف این ماده غذایی مهم بر سطح قند خون دارد، کاهش دهد.
تغذیهی دیابتی ها چه تفاوتی دارد؟
به طور کلی، دو نوع بیماری دیابت شایع تر است: دیابت نوع یک و دیابت نوع دو
طبق آمار مرکز کنترل و پیشگیری بیماری های آمریکا (CDC)، بیش از 30 میلیون نفر در ایالات متحده مبتلا به دیابت بوده و 90 تا 95 درصد آنها به دیابت نوع دو مبتلا هستند.
دیابت نوع یک زمانی اتفاق میافتد که بدن نمیتواند هورمون انسولین بسازد و آزاد کند. انسولین میتواند قند خون را جذب و آن را به سلولها منتقل کند. گلوکز یا قند خون منبع انرژی مورد نیاز سلولها است.
دیابت نوع دو شایعترین نوع دیابت است. دیابت نوع دو معمولا راحتتر از دیابت نوع یک مدیریت شده یا روش های پیشگیری از آن ساده تر است. کنترل قند خون در مراحل اولیه میتواند به پیشگیری از پیشرفت بیماری دیابت نوع دو کمک کند. رژیم غذایی نامناسب، عوامل ژنتیکی و سبک زندگی در ایجاد دیابت نوع دو نقش دارند.
تغذیه نقش مهمی در کنترل دیابت دارد. برنامهریزی مناسب رژیم غذایی، انتخاب سبک زندگی درست و مصرف دارو به مدیریت قند خون کمک میکند.
کربوهیدارت یکی از سه ماده مغذی مهم و موثر بر سلامتی انسان است، اما کربوهیدارتها قند خون را بالا میبرند و میتوانند توانایی مدیریت بدن را در عدم ابتلا به دیابت کاهش دهد. دلیل اصلی این است که کربوهیدارتهای غذایی پس از مصرف در بدن تجزیه شده و به شکل گلوکز یا قند خون در می آیند. نکتهی اصلی برای کنترل قند خون بعد از غذا، در اولویت قرار دادن مواد غذایی حاوی کربوهیداراتهای با شاخص قندی پایین یا متوسط است. شاخص گلایسمی عددی از 0 تا 100 است که به یک غذای خاص حاوی کروبوهیدرات اختصاص داده می شود. شاخص گلایسمی نشاندهنده میزان افزایش نسبی سطح قند خون در زمان مشخصی پس از مصرف آن غذاست. شاخص گلایسمی به سه دسته اصلی دارد: پایین، متوسط و زیاد
شاخص گلایسمی نان سبوسدار و گندم
شاخص گلایسمی اندازه گیری غذاهای فردی و تأثیر آنها بر قند خون است.. انجمن دیابت آمریكا توضیح میدهد شاخص گلایسمی هر غذا پس از مصرف آن، چگونه برسطح قند خون پایه اثر می گذارد و باعث افزایش آن میشود.
100 بالاترین شاخص گلایسمی است که برای گلوکز درنظر گرفته میشود. شاخص گلایسمی نان سفید چیزی حدود 71 است.
غذاهای فاقد کربوهیدارت مانند گوشت و چربیها، شاخص گلایسمی ندارند.
غذاهای با شاخص گلایسمی پایین (55 و کمتر) شامل موارد زیر هستند:
- نان سبوسدار
- نودل
- نوتلا
- سیبزمینی، ذرت، نخود فرنگی، لوبیا کره، عدس
- نان چند غله
- اکثر میوهجات
غذاهایی که گلیسمی متوسط 56 تا 69 دارند:
- چیپس تازه
- پنکیک خانگی
- آرد ذرت
- برنج آربریو ( برنج ایتالیایی)
غذاهای پرگلیسمی 70 و بیشتر شامل موارد زیر است:
- نان سفید
- حبوبات
- کراکر نمکی
- غلات صبحانه
- ذرت بو داده
- پاستا
- خربزه و آناناس
غذاهای کنسروشده نیز معمولا شاخص گلیسمی بالایی دارند.
نانهایی با شاخص گلایسمیک پایین
نان سفید شاخص گلایسمی بسیار بالایی دارد، اما نانسبوسدار شاخص گلایسمی پایینتری دارد. اولین قدم در انتخاب نان مناسب، انتخاب نان تهیهشده با آرد سبوسدار است. هرچه آرد کمتر فراوری شده باشد، نمره شاخص گلایسمیک پایینتری دارد.
فیبر نوعی کربوهیدرات است که بدن قادر به هضم آن نیست. فیبرها عملکرد روده ها را تقویت می کند و باعث افزایش احساس سیری می شود. مصرف فیبر همچنین می تواند به کنترل قند خون کمک کند. مطالعات نشان داده اند که فیبر محلول میتواند سرعت هضم غذا را کند کرده و باعث کند شدن روند افزایش قند خون بعد از خوردن غذا می شود. به همین دلیل هم هست که وجود فیبر باعث کاهش شاخص گلایسمیک یک ماده غذایی میشود. اضافه کردن فیبر محلول به نان، می تواند به شمادر مدیریت بهتر قند خون کمک کند.
نانهای چند غله
نان چند غلهای حاوی کربوهیدرات زیادی هستند، اما تمایل دارد حاوی غلات کامل و غلیظ نشده و دارای فیبر طبیعی باشد. این نوع نان میتواند به کاهش تأثیر کربوهیدرات ها بر قند خون کمک کند.
غلات سبوسدار نمره شاخص هایپرگلیسمی کمتری نسبت به آرد گندم دارند و بسیاری از دانهها حاوی مواد مغذی دیگری مانند روی، ویتامین E و پروتیین هستند.
مبتلایان به دیابت نیازی به حذف نان (یا محصولات تهیه شده از نان) از رژیم غذایی خود ندارند، مگر در مواردی که پزشک یا متخصص تغذیه مشخص کرده باشد. نان کمکربوهیدرات، چند غله یا نان کامل بهترین گزینه برای مبتلایان به دیابت است. اگرچه به طور کلی پیروی از یک برنامه ورزشی، استفاده از داروهای تجویز شده توسط پزشک و مصرف غذاهایی با شاخص گلایسمیک کم، موثرترین راه برای کنترل قند خون مبتلایان به دیابت است.
ما به شما برنامه آیدیا را معرفی میکنیم. با این برنامهی تلفن همراه، شما به راحتی میتوانید اطلاعات مربوط به بیماری یا وضضعیت بدنی خود را ثبت و غذاهایی را که هر روز مصرف میکنید به تفکیک وعدههای غذایی وارد کنید و مشاوره تغذیه بگیرید.
شما کدام نان را بیشتر مصرف میکنید؟
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پادکست تاثیر کرونا بر زندگی افراد دیابتی
شکوفه کلهرنان سبوسدار بهترین نان برای دیابتی ها است؟!
الهام جعفری ( مترجم )علائم فشارخون بالا دارم، پس من دیابت دارم؟
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