Shin kana da ciwon suga? To wataƙila ka san cewa kana buƙatar yin taka tsantsan game da abin da kake ci. Musamman game da carbohydrates da muke ci, wato, abincin da ke ɗauke da sitaci da sukari. Wani lokaci muna tunanin cewa mafi kyawun abin da ke damun ciwon suga shine a kawar da carbohydrates gaba ɗaya daga abincinmu. Amma a zahiri, carbohydrates suna da mahimmanci don ba wa jikinmu kuzari. Abu mafi mahimmanci shine a sarrafa su. A yau muna magana ne game da abinci na musamman wanda yake da matuƙar muhimmanci ga mutanen da ke fama da ciwon suga, musamman Ciwon suga na Type 2, kuma yana taimakawa wajen kiyaye matakan sukari a jini a daidai matakin. Wannan ana kiransa 'Consistent Carbohydrate Diet' ko kuma CCHO Diet a takaice.
A taƙaice dai, menene wannan CCHO?
Wannan sunan na iya yin kama da babban abu mai rikitarwa. Amma ra'ayi ne mai sauƙi. Likitanka zai iya kiransa da 'abincin carbohydrate mai ɗorewa' ko 'abincin carbohydrate mai sarrafawa'.
A taƙaice dai, CCHO yana nufin kiyaye adadin carbohydrates a cikin manyan abincinku kamar yadda zai yiwu, kowace rana.
Ka yi tunanin, idan ka ci gram 60 na carbohydrates a safiyar yau, za ka yi ƙoƙarin cin daidai adadin gobe da safe da kuma washegari. Haka kuma za ka ci gaba da cin abincin rana a rana ɗaya. Babban burin wannan shine a kiyaye sukarin jininka, ko glucose, daidai kuma a daidai matakin, ba tare da ƙaruwa da faɗuwa kwatsam ba. Idan aka sarrafa sukarin jini ta wannan hanyar, za a iya hana yawancin illolin ciwon suga.
Waɗanne nau'ikan carbohydrates muke ci?
Idan muka yi tunanin carbohydrates, sau da yawa muna tunanin abubuwa kamar shinkafa da burodi, amma akwai manyan nau'ikan carbohydrates guda uku. Yana da mahimmanci a fahimci waɗannan kaɗan.
| Nau'in carbohydrate | Bayani mai sauƙi | Misalai |
|---|---|---|
| Sukari | Waɗannan su ne carbohydrates "masu sauƙi". Wannan yana nufin cewa idan suka shiga jiki, suna narkewa da sauri kuma suna shiga cikin jini. Wannan yana haifar da ƙaruwar sukari a cikin jini cikin sauri. | Fructose, wanda ake samu a cikin 'ya'yan itatuwa, farin sukari, wanda muke ƙarawa a shayi, da abubuwan sha masu zaki. |
| Sitaci | Waɗannan su ne "masu rikitarwa" carbohydrates. Suna ɗaukar lokaci kafin su narke, don haka suna ƙara yawan sukari a cikin jini a hankali. | Shinkafa, dankali, dankali mai zaki, rogo, burodi, hatsi, lentil. |
| Zare | Wannan kuma wani nau'in carbohydrate ne mai "rikitarwa". Jikinmu ba ya narke fiber, don haka yana taimakawa sosai wajen sarrafa sukarin jini da aikin hanji. | Tuffa, ayaba, hatsi, alayyafo, kale, wake, wake kore. |
Nawa carbohydrates nawa ne a rana?
Wannan ita ce tambaya mafi mahimmanci. A ƙarƙashin hanyar CCHO, ya kamata ka yi magana da likitanka ko masanin abinci mai gina jiki/mai gina jiki don tantance ainihin adadin carbohydrates da kake buƙata a kowace rana. Ya danganta da abubuwa da yawa, kamar shekarunka, nauyinka, motsa jiki, da kuma yanayin ciwon suga.
Abu mafi mahimmanci shine a ƙirƙiri tsarin da ya dace da kai, bisa ga shawarar likita, maimakon kawai bin tsarin cin abinci daga intanet ko wani.
Misali, a ce likitanka ya ba ka shawara ka ci kimanin gram 185 na carbohydrates a kowace rana. Za mu iya raba shi zuwa manyan abinci guda uku kamar haka:
- Karin kumallo: gram 65 na carbohydrates
- Abincin rana: gram 60 na carbohydrates
- Abincin dare: gram 60 na carbohydrates
Ta wannan hanyar, idan ka ci kusan waɗannan adadin kowace rana, zai fi sauƙi ka sarrafa matakan sukari na jini.
Menene fa'idodin wannan tsarin CCHO?
Za ku sami fa'idodi da yawa ta hanyar bin wannan abincin.
1. Yana daidaita matakan sukari a jini: Wannan ita ce babbar fa'ida. Tunda matakan sukari a jini ba sa canzawa kwatsam, rashin jin daɗi da gajiya suna raguwa.
2. Rage buƙatar magani: Bincike ya gano cewa ɗaya daga cikin mafi kyawun hanyoyin da za a iya rage sukari a cikin jini ga mutanen da ke fama da ciwon suga shine a rage yawan carbohydrates. Ta hanyar sarrafa abincinku ta wannan hanyar, kuna iya rage yawan insulin da kuke buƙata. Da shawarar likitanku, wasu mutane na iya daina shan insulin gaba ɗaya akan lokaci.
3.Babu wata illa: Wasu magunguna ga masu ciwon suga na iya samun ƙananan illa. Amma tunda wannan abinci ne na halitta, idan ka yi shi yadda ya dace da kai, ba za ka sami wata illa ba.
Za mu duba wasu misalan girke-girke?
Waɗannan girke-girken an yi su ne kawai don ba ku ra'ayi. Za ku iya daidaita su da dandanonku da kuma abin da ake samu cikin sauƙi a Sri Lanka.
Karin kumallo: Oats tare da strawberries da almonds
Wannan abinci ne mai kyau don fara ranar.
- Oats da aka yi birgima - kofi 1 (ba a dafa shi da sauri ba)
- Ruwa - kofuna 2
- Gishiri - 1/4 cokali
- 'Yan strawberries kaɗan (yankakken)
- Almonds da aka yanka - 1 ounce (an gasa kaɗan)
- Jimlar adadin carbohydrate: kimanin gram 33
Yadda ake yin:
A tafasa ruwa, hatsi, da gishiri a cikin tukunya. A rage wuta a dafa ba tare da an rufe ba na kimanin minti 10. A cire daga wuta a bar shi ya zauna na minti 2. Yanzu a sanya hatsin a cikin kwano a zuba yankakken strawberries da almond da aka gasa a kai.
Abincin rana: miyar letas
Wannan abinci ne mai sauƙi kuma mai lafiya don kai shi ofis ko aiki.
- Naman alade mai ƙarancin sodium - oza 1.5
- Cuku mai ƙarancin gishiri - 1/2 oza
- avocado da aka dafa - 1/4
- Ruwan lemun tsami - cokali 1
- Babban ganyen latas (Bibb letas)
- Fatar ƙwai da aka tafasa - 2
- Almond gasasshe mara gishiri - 12
- Tuffa kore
- Karas na jarirai guda uku
- Jimlar adadin carbohydrate: kimanin gram 35
Yadda ake yin:
A sa naman alade, cuku, da avocado da aka niƙa a saman ganyen latas ɗin sannan a naɗe su sosai. A ci wannan biredi da farin kwai da aka dafa, almond, apple, da karas.
Abincin dare: Kaza da namomin kaza tare da balsamic vinegar
Wannan abinci ne mai daɗi ga mutane huɗu.
- Nonon kaza mara ƙashi, marar fata - gram 450 (fam 1)
- Man zaitun - cokali ɗaya
- Garin burodi - 1/4 kofin
- Margarine (ba tare da trans kitse ba) - cokali 1
- Namomin kaza da aka yanka (farin namomin kaza) - 280 grams
- Garin barkono - 1/4 cokali
- Balsamic vinegar - 1/3 kofin
- Miyar kaza mai ƙarancin gishiri - 1/2 kofin
- Adadin carbohydrates ga kowane mutum: kimanin gram 12
Yadda ake yin:
A sanya guntun nonon kazar a cikin jakar polyethylene sannan a niƙa su kaɗan da mallet don su yi sirara kaɗan. Yanzu a shafa gutsuttsuran kazar a ɓangarorin biyu da burodi. A dumama ɗan man zaitun a cikin kasko, a zuba guntun kazar a soya na tsawon minti 5 a kowane gefe. A cire kazar a ajiye a gefe.
Yanzu sai a zuba margarine a cikin kaskon daya sannan a narke shi. Sai a zuba namomin kaza da barkono a cikin kaskon daya sannan a dafa na minti 5. Yanzu sai a zuba balsamic vinegar a tafasa har sai ruwan ya kafe. Sannan a zuba ruwan kazar a dafa na minti 2. A karshe, a zuba yankakken kazar da aka soya a cikin kaskon sannan a dafa na kimanin minti 5.
Saƙon Ɗauka Gida
- CCHO hanya ce ta sarrafa abinci wadda ke ƙoƙarin cin irin wannan adadin carbohydrates kowace rana, a kowane babban abinci.
- Babban burin wannan ba shine a dakatar da carbohydrates gaba ɗaya ba, amma a sarrafa su.
- Wannan hanyar za ta iya taimakawa wajen daidaita matakan sukari a cikin jini.
- Tabbatar da tuntuɓi likitanka ko ƙwararren masanin abinci mai gina jiki don tsara tsarin CCHO wanda ya dace da kai. Kada ka bi tsarin abincin wasu mutane.
- Ko da yake wannan abincin zai iya rage yawan maganin da kake buƙata, kada ka daina shan maganin ko kuma ka canza yawan maganin ba tare da shawarar likita ba.
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