Kwakwa wani muhimmin bangare ne na abincinmu na Sri Lanka, ko ba haka ba? Muna amfani da kwakwa don komai, tun daga yin miya zuwa yin sambol. Amma idan kuna da Ciwon Suga Nau'i Na Biyu, tambayoyi da yawa kamar, "Shin yana da kyau a gare ni in ci wannan kwakwa? Shin man kwakwa yana da kyau? Shin matakin sukari na jinina zai ƙaru?" dole ne ya zo muku a rai. Wannan tambaya ce mai matuƙar muhimmanci. Bari mu yi magana game da wannan a yau ta hanyar da kowa zai iya fahimta, ta hanya mai sauƙi.
Kwakwa da matakan sukari a cikin jininka
Da farko, bari mu kalli abin da ke faruwa da matakan sukari a cikin jininmu idan muka ci kwakwa. Domin fahimtar wannan, muna buƙatar sanin kalmomi biyu. Su ne ma'aunin glycemic da nauyin glycemic.
To, wannan yana iya yin kama da ɗan rikitarwa, amma labarin yana da sauƙi sosai.
- Ma'aunin Glycemic (GI): A taƙaice dai, wannan yana auna yadda abinci da muke ci ke ƙara yawan sukari a cikin jininmu cikin sauri. An raba abinci zuwa rukuni uku bisa ga wannan ƙimar.
- Glycemic Load (GL): GI yana nufin nau'in abinci ne kawai. Duk da haka, GL yana auna tasirin adadin da muke ci akan sukarin jini. Wannan kuma an raba shi zuwa rukuni uku.
Yanzu bari mu kalli wannan a cikin teburi.
| Fihirisa | Ƙasa | Matsakaici | Babban |
|---|---|---|---|
| Ma'aunin glycemic (GI) | 1 - 55 | 56 - 69 | Shekaru 70 ko sama da haka |
| Glycemic Load (GL) | 1 - 10 | 11 - 19 | 20 ko fiye |
To, yanzu bari mu kalli kwakwa. Matsakaicin gram 55 na kwakwa da aka niƙa yana ɗauke da gram 9 kawai na carbohydrates. Haka kuma, ƙimar GI na kwakwa shine 42. Wannan yana nufin yana da ƙasa . Ƙimar GL na adadin iri ɗaya shine 4. Wannan kuma yana nufin yana da ƙasa .
Wannan yana nufin, idan ka ci ɗan kwakwa kaɗan, matakin sukari a cikin jininka ba zai ƙaru ba zato ba tsammani. Amma ka tuna, cin komai da yawa tabbas zai yi tasiri.
Kayayyakin kwakwa da ciwon suga
Ba wai kawai muke cin kwakwa ba. Abubuwa nawa ne ake yi da kwakwa? Man kwakwa, ruwan kwakwa, madarar kwakwa, sukarin kwakwa... Shin duk waɗannan iri ɗaya ne ga wanda ke da ciwon suga? Ko kaɗan. Bari mu duba hakan ma.
| Samar da kwakwa | Abin da kuke buƙatar sani |
|---|---|
| Kwakwa (an goge ko an yayyanka) | Tunda yana da ƙarancin GI, babu laifi a ƙara ɗan kaɗan a cikin abincinka. Amma ka yi hankali da yawan. |
| Ruwan kwakwa (wanda ba a yi masa zaki ba) | Yana da ƙarancin sinadarin carbohydrates kuma ba shi da kitse mai yawa kwata-kwata. Abin sha ne mai kyau wanda za ku iya sha ba tare da tsoro ba. |
| Madarar kwakwa | Babu wata babbar matsala wajen amfani da madarar kwakwa da aka narkar a miya a wasu lokutan. Duk da haka, madarar da aka narkar tana da yawan kitse. |
| Sukarin Kwakwa | Yana da ƙimar GI na 54. Wannan yana nufin yana cikin matsakaicin kewayon. Ko da yake ana tsammanin ya fi sukari na yau da kullun kyau, har yanzu nau'in sukari ne. Saboda haka, ya kamata a iyakance amfaninsa. |
| Man Kwakwa | Wannan shine abu mafi haɗari. Bari mu yi bayani dalla-dalla game da wannan yanzu. |
Haɗarin ɓoye na man kwakwa
Sau da yawa muna jin cewa, "Man kwakwa yana da kyau don rage kiba." Shin hakan gaskiya ne?
A'a. Babu abinci abu ne mai kyau na rage kiba. Gaskiyar magana ita ce, cokali ɗaya na man kwakwa yana da kimanin kalori 100. Haka kuma, cokali ɗaya na man kwakwa yana da kimanin gram 11 na mai. Kusan duk wannan kitse ne mai cikakken kitse .
Me yasa kitse mai cike yake da haɗari?
Ka yi tunanin, likitoci sun ba mu shawarar kada mu ci fiye da gram 13 na kitse mai cike da kitse a kowace rana. Kuma cokali ɗaya kawai na man kwakwa zai samar da fiye da wannan iyaka.
Waɗannan kitse masu cikakken kitse suna ƙara yawan cholesterol mara kyau, ko LDL (Low-Density Lipoprotein) cholesterol a jikinmu. Idan LDL cholesterol ya ƙaru, kitse yana taruwa a cikin jijiyoyin jininmu kuma suna fara toshewa. Wannan yana ƙara haɗarin kamuwa da cututtukan zuciya sosai.
Mutanen da ke fama da ciwon suga sun riga sun fi fuskantar haɗarin kamuwa da cututtukan zuciya fiye da wasu, don haka ba kyakkyawan ra'ayi ba ne a ƙara haɗarin ta hanyar cin abinci mai yawan kitse.
To menene hukuncin ƙarshe?
To, bari mu haɗa duk abin da muka tattauna tare.
- Babu laifi a sha ruwan kwakwa mara zaki . Wannan kyakkyawan zaɓi ne.
- Ba laifi a ƙara ɗan kwakwa da aka niƙa a cikin abincinku ko kuma a yi amfani da ɗan madarar kwakwa a lokaci-lokaci. Amma a yi hankali da yawan da ake ci.
- Ya kamata a takaita amfani da man kwakwa, ko kuma ya fi kyau a daina amfani da shi gaba daya.
- Amfani da mai kamar man canola, man zaitun, da man gyada maimakon man kwakwa yana da matuƙar amfani ga lafiyar zuciyarka.
Abu mafi mahimmanci shine a tuntuɓi likitanka ko ƙwararren likita wanda zai iya ba ka shawara game da ciwon suga kafin yin duk wani abu. Za su samar maka da tsarin abinci mai gina jiki wanda ya fi dacewa da jikinka. Bin wannan shawarar ita ce hanya mafi kyau don kasancewa cikin koshin lafiya.
Saƙon Ɗauka Gida
- Ƙara ɗan kwakwa a cikin abincin mai ciwon suga ba zai haifar da ƙaruwar sukari a cikin jini ba saboda yana da ƙarancin ma'aunin glycemic.
- Duk da haka, man kwakwa yana da yawan kitse mai yawa, wanda zai iya ƙara yawan cholesterol mara kyau (LDL) da kuma ƙara haɗarin kamuwa da cututtukan zuciya. Saboda haka, ya kamata a iyakance yawan amfani da man kwakwa.
- Shan ruwan kwakwa ba tare da ƙara sukari ba dabi'a ce mai kyau ta lafiya.
- Ya fi kyau a yi amfani da man kayan lambu kamar canola da zaitun maimakon man kwakwa.
- Kafin ka yanke shawara kan abinci, ka tabbata ka tuntuɓi likitanka .
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