Hanyoyi 10 masu kyau na cin abinci da ke taimakawa wajen rage ciwon suga (diabetes)

Idan likita ya gaya maka cewa kana da ciwon suga, wasu mutane suna tunanin cewa rayuwarsu ta ƙare kuma ba za su taɓa iya cin duk abin da suke so ba. Babu shinkafa, babu alewa, babu goro... jerin sun yi tsawo. Amma shin haka lamarin yake? Ko kaɗan. Abu mafi mahimmanci shine a yi taka tsantsan game da abin da muke ci kuma mu yi zaɓi mai kyau. Ya fi kyau a dafa abinci a gida fiye da cin abinci a waje, domin a lokacin mun san abin da muke ci da kuma yawan abincin da muke ci. Bari mu ga yadda ake shirya abinci mai daɗi yayin da ake sarrafa matakan sukari a jini.

1. Jeka Cikakkiyar Hatsi

Wannan shine mafi mahimmancin canji. Ka sanya ya zama al'ada ka ƙara "hatsi cikakke" a cikin abincinka. A taƙaice, zaɓi hatsi cikakke waɗanda ba a cire su daga yanayinsu na asali ba, kamar shinkafa fari ko shinkafa launin ruwan kasa. Maimakon shinkafa fari, zaɓi burodi cikakke, kamar burodi cikakke na alkama da burodi cikakke na hatsi . Hatsi da sha'ir suma abinci ne biyu masu kyau waɗanda suka faɗi cikin wannan rukuni. Suna da yawan fiber. Saboda haka, lokacin da ka ci waɗannan, matakan sukari a cikin jininka ba zai ƙaru nan take ba.

2. Cika cikinka da abinci mai yawan fiber.

Yi ƙoƙarin ƙara aƙalla gram 8 na zare a cikin babban abincinka. Wannan yana da mahimmanci musamman lokacin cin abinci mai yawan carbohydrates. Zare kamar soso ne. Yana rage shaye-shayen sukari, yana sa ka ji ƙoshi na dogon lokaci, kuma yana da kyau sosai ga lafiyar zuciya. Muna kuma buƙatar tuna cewa mutanen da ke fama da ciwon sukari suna cikin haɗarin kamuwa da cututtukan zuciya. To menene waɗannan abincin masu yawan fiber?

3. Rage sinadarin carbohydrates sannan a ƙara mai mai kyau.

Ko da yake kowa yana jin tsoron kalmar "mai," akwai kuma mai "mai kyau" waɗanda suke da kyau ga jikinka. Waɗannan ana kiransu "mai mai yawa." Waɗannan na iya taimakawa wajen sarrafa matakan sukari a cikin jininka. Mafi kyawun misalan sune avocado, cashew, gyada, man zaitun, da man canola . Amma ku tuna, waɗannan suna da yawan adadin kuzari. Don haka yana da mahimmanci a ci a matsakaici . Ƙara ɗan yanki na avocado ko ɗan ƙaramin cashew a cikin salatin ku. Ya fi kyau a yi amfani da man zaitun ko man canola maimakon man kwakwa don girki.

4. Zaɓi abincin da ba zai ƙara yawan sukari a cikin jininka ba.

Akwai wasu abinci da ba sa haifar da hauhawar sukari a cikin jini kwatsam. Ta hanyar ƙara waɗannan a cikin faranti, za ku iya taimakawa wajen daidaita tasirin da carbohydrates (kamar shinkafa) zai iya yi akan sukarin jinin ku. Zaɓuɓɓuka masu kyau sun haɗa da:

• Nama mai laushi
• Kaza mara fata
• Kifi
• Avocado
• Nau'ikan latas
• ƙwai
• Cuku (don dandano)

5. Rage Kitse Mai Kitse

Rage amfani da kitse mai kitse mara kyau, wato, kitsen dabbobi, gwargwadon iyawa. Misali, yana da matukar muhimmanci a yi romo da ruwa maimakon madarar kwakwa mai kauri, a cire sassan naman mai kitse a dafa shi, sannan a takaita amfani da man shanu da man shanu. Madadin haka, a mayar da hankali kan sunadaran tsirrai . A ƙara abubuwa kamar lentil, wake, wake kore, da waken soya a cikin abincinku akai-akai.

6. Karanta bayanin da ke kan fakitin (Duba Lakabin)

Ka sa ya zama al'ada ka karanta lakabin duk wani abincin da aka shirya a cikin akwati da ka saya daga shago.An lissafa cikakkun bayanai game da adadin kuzari, carbohydrates, fiber, da kitse. Abu mafi mahimmanci shine a duba "girman rabon abinci" da ke kan lakabin, wanda ke nufin "adadin da ya dace da mutum ɗaya." Wani lokaci, lambobin suna nuna adadin adadin kuzari a cikin rabon abinci, ba adadin adadin kuzari a cikin fakitin da kansa ba. Sanin wannan bayanin na iya zama babban taimako wajen sarrafa sukarin jinin ku.

7. Yi wa abokinka man kayan lambu

Kamar yadda aka ambata a sama, yi man canola da man zaitun a matsayin manyan man girki. Dukansu suna da yawan kitse mai monounsaturated mai lafiya. Man canola musamman yana da yawan kitse mai omega-3 mai lafiya ga zuciya.

8. Sa cin salati ya zama mai sauƙi

Idan kana jin "rashin iya yin salati", ga hanya mai sauƙi. A yanka abubuwa kamar alayyafo, latas, kokwamba, da tumatir, a saka su a cikin akwati mai hana iska shiga, sannan a ajiye su a cikin firiji. Amma ba tare da ƙara miya ba . Sannan za ka iya amfani da wannan cakuda salatin na tsawon kwanaki da yawa. Minti kaɗan kafin cin abinci, a ɗauki adadin da ake buƙata, a ƙara ɗan ruwan lemun tsami, ɗan barkono kaɗan, da digon man zaitun, a gauraya.

9. Salatin 'ya'yan itace don kayan zaki

Idan kana sha'awar samun abinci mai daɗi bayan cin abinci, yi salatin 'ya'yan itace mai kyau maimakon kayan zaki mai sukari. A yanka 'ya'yan itatuwa masu launuka iri-iri da ka zaɓa sannan a ƙara ɗan ruwan lemun tsami a ciki. Bitamin C da ke cikin ruwan lemun tsami zai taimaka wajen hana 'ya'yan itacen yin launin ruwan kasa da kuma ƙara ɗanɗanonsa.

10. Ka yi tunani sau biyu game da abin da kake sha.

Muna yin taka tsantsan game da abin da muke ci, amma muna mantawa da abin da muke sha. Abubuwan sha masu sukari, abubuwan sha na 'ya'yan itace da aka shirya, da barasa suna ɗauke da sukari da adadin kuzari da yawa. Waɗannan babban cikas ne ga sarrafa matakan sukari na jini.

Mafi kyawun abin sha shine ruwa mai tsarki. Idan ba kwa son hakan, gwada shan wani abu kamar ruwan ɗigon ruwa, shayi mara zaki, kofi , Belimal, ko Ranawara.

Ƙara waɗannan halaye a rayuwarka kaɗan-kaɗan. Yana da wuya a canza komai a lokaci guda. Amma da ɗan ƙoƙari, wannan zai zama wani ɓangare na salon rayuwarka. Idan kana da wata shakka game da wani abu, koyaushe ka nemi shawara daga likita .

Saƙon Ɗauka Gida

• Don samun lafiyayyen rayuwa tare da ciwon sukari , yana da mahimmanci a yi la'akari da zaɓin abinci.
• Maimakon abinci mai kyau kamar shinkafar fari da burodi fari, zaɓi hatsi cikakke kamar shinkafar launin ruwan kasa tare da bran da burodi cikakke .
• A riƙa haɗa abinci mai yawan fiber kamar kayan lambu, 'ya'yan itatuwa , da goro a cikin abincin da za a ci akai-akai. Yana taimakawa wajen rage sukarin jini da lafiyar zuciya.
• Rage kitse mai kitse sannan a ci ƙarin kitse mai monounsaturated kamar avocado, cashew, da man zaitun.
• A guji shan giya mai sukari da barasa gaba ɗaya. Madadin haka, a zaɓi abubuwan sha kamar ruwa da shayi mara zaki.
• Idan kana da wata damuwa game da abincinka , kada ka yi jinkirin tattauna shi da likitanka .

Ciwon suga, ciwon suga, abinci mai gina jiki, sarrafa sukari, abinci mai gina jiki, abinci mai gina jiki na Sinhala, abincin suga na Sinhala