Yadda ake ƙididdige carbohydrates a cikin abincinku? Bari mu koya ta hanya mai sauƙi!

Shin ka taɓa yin mamakin ma'anar 'carbohydrates' a cikin abincin da muke ci, da kuma dalilin da ya sa suke da mahimmanci? Wataƙila likitanka ya gaya maka ka sarrafa carbohydrates ɗinka saboda kana da ciwon suga. Ko kuma wataƙila kana ƙoƙarin rage carbohydrates ɗinka don rage nauyi. Ko menene dalili, a yau za mu yi magana game da menene wannan ƙidayar carbohydrates da kuma yadda za a yi shi daidai. Ba shi da wahala kamar yadda kake tsammani, kuma idan ka fahimce shi da kyau, za ka iya yin shi da kanka cikin sauƙi.

Da farko, bari mu gani, menene carbohydrates?

A taƙaice dai, carbohydrates sune babban tushen kuzari ga jikinmu. Suna kama da fetur ga mota. Idan muka ci abinci mai ɗauke da carbohydrates, tsarin narkewar abinci namu yana mayar da su cikin sauri zuwa glucose, ko kuma 'sukarin jini' kamar yadda muke kira shi. Sannan jikinmu yana amfani da wannan glucose don samar da kuzarin da yake buƙata a wannan lokacin. Sauran kuma ana adana su a cikin jiki don amfani daga baya.

Idan kuna ƙoƙarin rage kiba ko kuma ku shawo kan wata cuta kamar ciwon suga, yana da matuƙar muhimmanci ku rage yawan shan waɗannan carbohydrates ɗin kuma ku zaɓi nau'ikan carbohydrates mafi koshin lafiya.

Me yasa ƙididdige carbohydrates yake da mahimmanci ga wanda ke da ciwon sukari?

Idan mutum mai lafiya ba tare da ciwon suga ba ya ci abinci mai ɗauke da carbohydrates, matakin sukarin jininsa yana ƙaruwa. Duk da haka, a lokaci guda, wani hormone da ake kira insulin, wanda jiki ke samarwa, yana shigowa kuma yana sarrafa matakin sukari daga ƙaruwa. Ka yi tunanin insulin a matsayin ɗan sanda mai zirga-zirga, yana jagorantar motocin sukari da ke cikin jini zuwa wurare masu dacewa (ƙwayoyin halitta) cikin tsari.

Amma wanda ke da ciwon suga yana da matsala da wannan tsari.

• Ciwon Suga Nau'i Na 1: Waɗannan mutanen ba sa samar da insulin a jikinsu. Saboda haka, suna buƙatar allurar insulin a waje don sarrafa sukarin jininsu. Don haka, don shan insulin daidai gwargwado gwargwadon adadin carbohydrates da suke ci, yana da mahimmanci a san ainihin adadin carbohydrates da ke cikin abincin da suke ci.

• Ciwon Suga Nau'i Na Biyu: Duk da cewa ana samar da insulin a jikin waɗannan mutanen, jiki ba ya mayar da martani yadda ya kamata ga wannan insulin (juriyar insulin). Haka kuma, adadin da ake samarwa ƙila bai isa ba. Saboda haka, waɗannan mutanen suma dole ne su yi taka tsantsan game da adadin carbohydrates da suke ci.

Bari mu gano ainihin abincin da ke ɗauke da carbohydrates!

Idan muka yi tunanin carbohydrates, muna tunanin burodi, shinkafa, da taliya. Amma akwai wasu abinci da yawa da ke ɗauke da carbohydrates. Idan kuna ƙididdige carbohydrates, kuna buƙatar yin taka tsantsan game da duk waɗannan.

Ta yaya kake tsara abincin da ya dace da kai?

Yin tsari kan adadin carbohydrates, furotin, da kitse da kuke buƙata a kowace rana na iya taimakawa wajen daidaita matakan sukari na jini.

Misali, idan kana cin kalori 2,000 a rana, ya kamata ka yi niyyar cin tsakanin gram 225 zuwa 325 na carbohydrates. Amma, idan kana ƙoƙarin rage nauyi , za ka iya la'akari da rage wannan adadin zuwa kimanin gram 100-150 a rana.

Ga babba da ke fama da ciwon suga, babban burinsa shine a sami gram 45-60 na carbohydrates a kowace babban abinci da gram 15-20 a kowace abun ciye-ciye . Duk da haka, wannan ba iri ɗaya bane ga kowa.

Abu mafi mahimmanci: Waɗannan nau'ikan na iya bambanta dangane da shekarunka, nauyinka, yadda kake motsa jiki, da duk wani magani da kake sha. Don haka ya fi aminci kuma mafi kyau ka yi magana da likitanka ko masanin abinci mai gina jiki game da adadin da ya dace da kai.

Bari mu karanta lakabin abinci mai gina jiki da ke kan fakitin abinci!

Yanzu ya fi sauƙi a ƙirga carbohydrates a cikin abincin da aka shirya da kuka saya a shagon kayan abinci. Kawai ku kalli lakabin "Bayanin Abinci Mai Gina Jiki" akan fakitin.

1. Duba sashen "Jimillar Carbohydrate": Adadin gram shine jimlar adadin carbohydrates a cikin wannan abincin.

2. Duba "Girman Sabis": Wannan yana da matuƙar muhimmanci. Adadin carbohydrates da ke kan lakabin ya shafi "Girman Sabis" ne kawai. Misali, idan fakitin biskit ya ce "Girman Sabis: biskit 2" kuma ya ce gram 15 na carbohydrates, idan kun ci biskit 4, za ku sami gram 30 na carbohydrates.

3. Yi hankali game da "Fiber na Abinci": Wannan kuma an jera shi a ƙarƙashin "Jimillar Carbohydrate." Wannan nau'in carbohydrate ne wanda jikinmu ba zai iya narkewa ba. Saboda haka, ba shi da wani tasiri mai mahimmanci akan matakan sukari na jini. Kodayake wasu mutane suna ƙididdige "Sauran Carbohydrates" ta hanyar cire wannan fiber daga jimlar carbohydrates, likitoci suna ba da shawarar amfani da ƙimar "Jimillar Carbohydrate" .

Bambanci tsakanin carbohydrates masu sauƙi da hadaddun

Akwai nau'ikan carbohydrates guda biyu. Duk da cewa ana ƙididdige su a cikin gram iri ɗaya, tasirinsu ga jiki ya bambanta sosai. Don haka yana da mahimmanci a san bambancin.

Zaɓar hadaddun carbohydrates shine mafi kyau ga lafiyar ku.

Idan kana shan insulin, ta yaya za ka daidaita yawan sinadarin carbohydrate da kake sha?

Wannan yana da matuƙar muhimmanci ga wasu mutanen da ke shan insulin don abinci. Dole ne ku ƙididdige adadin insulin da ya dace da adadin gram na carbohydrates a cikin abincin da kuke ci. Muna kiran wannan "Rabon insulin-to-Carbohydrate." Wato, adadin gram na carbohydrates da za a iya sarrafawa da raka'a 1 na insulin.

Yawanci, raka'a 1 na insulin mai aiki da sauri zai iya sarrafa kimanin gram 12-15 na carbohydrates. Amma wannan kawai matsakaicin ƙima ne.