Idan kana da ciwon suga, dole ne ka yi tunani sosai game da abin da kake ci da abin sha fiye da yawancin mutane, ko ba haka ba? Wataƙila ka lura cewa matakan sukari a cikin jininka suna ƙaruwa kwatsam lokacin da ka ci wasu abinci. Wannan a zahiri matsala ce ga mutane da yawa. Don haka a yau, bari mu yi magana game da carbohydrates da fiber, sinadarai guda biyu waɗanda ke shafar matakan sukari a cikin jini kai tsaye ga mutumin da ke da ciwon suga, amma kuma suna da mahimmanci ga jikinmu.
Menene alaƙar da ke tsakanin carbohydrates da ciwon suga?
A taƙaice dai, carbohydrates sune babban man da ke samar da kuzari ga jikinmu. Ana samun su a cikin yawancin abincin da muke ci kowace rana.
Ka yi tunani, duk abin da muke ci, ciki har da shinkafa, burodi, taliya, abinci mai fulawa kamar taliya, dankali, dankali mai zaki, da rogo, da kuma alewa, 'ya'yan itatuwa, madara, da yogurt, suna ɗauke da carbohydrates zuwa wani mataki ko ƙasa da haka.
Ga dalilin da ya sa wanda ke fama da ciwon suga ya kamata ya yi taka tsantsan game da carbohydrates: Carbohydrates na iya ƙara yawan sukari a cikin jini da sauri fiye da furotin ko kitse da ke shiga jiki.
Idan ka ci carbohydrates fiye da yadda insulin ɗin jikinka zai iya jurewa, ƙarin sukari zai taru a cikin jininka. Sakamakon shine yawan sukari a cikin jini. Hakazalika, idan ka ci carbohydrates ƙasa da yadda jikinka yake buƙata, sukarin jininka zai iya raguwa sosai. Shi ya sa yake da mahimmanci a kiyaye wannan daidaito.
Shin "ƙirga Carb" zai taimaka?
Eh, hakika. Ɗaya daga cikin mafi kyawun hanyoyin da za a bi don kiyaye wannan daidaito shine a yi amfani da "ƙidayar carbohydrates." Wannan yana nufin ƙididdige adadin carbohydrates a cikin gram a cikin kowane abinci ko abin sha da kuka ci da kuma raba shi daidai tsakanin abincinku a cikin yini.
Wannan hanyar tana hana jikinka shan adadi mai yawa na carbohydrates a lokaci guda, wanda ke taimakawa wajen daidaita matakan sukari na jini ba tare da ƙaruwa da raguwar sukari ba.
Fakitin abinci da yawa da ke kasuwa yanzu suna bayyana a sarari adadin gram na "Carbohydrates" a kan lakabin "Facts of Nutrition". Kuna iya amfani da wannan bayanin don tsara abincin ku na yau da kullun. Misali, za ku ga cewa yawan carbohydrates a cikin mashaya cakulan ko abin sha na 'ya'yan itace ya fi yawa fiye da na 'ya'yan itace sabo.
Wannan hanyar ƙididdige carbohydrates tana da amfani musamman ga:
- Ga waɗanda ke shan allurar insulin sau da yawa a rana
- Ga waɗanda ke amfani da famfon insulin
- Ga waɗanda ke neman nau'ikan abinci iri-iri da sassauci a cikin abincinsu
Amma wannan hanyar ba dole ba ce ga kowa. Madadin haka , akwai 'jerin abincin da ake musayar su da masu ciwon suga'.Akwai wasu hanyoyi, kamar: Yana da kyau a yi magana da likitanka game da wannan kuma a yanke shawara kan wace hanya ce ta fi dacewa da kai kuma ta fi sauƙi a gare ka.
Jarumin da muka manta - Fiber!
Idan muka yi magana game da carbohydrates, akwai wani abu da muke buƙatar magana a kai. Wato fiber, ko kuma kamar yadda muka sani , fiber . Fiber shi ma wani nau'in carbohydrate ne, amma jiki ba ya narkewa cikin sauƙi. To menene fa'idodin wannan ga wanda ke da ciwon suga?
1. Kula da sukari a jini: Idan ka ci abinci mai yawan fiber, sukari da ke cikin waɗannan abincin yana rage saurin shiga cikin jini. Saboda haka, matakan sukari a jini ba sa ƙaruwa kwatsam.
2. Yana rage cholesterol: Fiber yana taimakawa wajen rage yawan sinadarin LDL (low-density lipoprotein) cholesterol , wanda ke da illa ga jiki. Wannan yana da matukar muhimmanci wajen rage hadarin kamuwa da cututtukan zuciya da ke tattare da ciwon suga.
3. Rage nauyi: Cin abinci mai yawan fiber yana taimaka maka jin ƙoshi, wanda hakan ke taimaka maka ka ci abinci akai-akai. Wannan yana taimaka maka ka sarrafa nauyinka.
A mafi yawan lokuta, ba ma samun adadin zare da muke buƙata kowace rana daga abinci. Don haka bari mu duba yadda za mu iya ƙara wannan sinadari mai mahimmanci a cikin abincinmu.
Waɗanne abinci ne ke ɗauke da sinadarin fiber?
Ana samun fiber galibi a cikin abincin da ake amfani da shi a cikin tsire-tsire. Yi ƙoƙarin haɗa su a cikin abincin yau da kullun.
| Nau'in abinci | Misalai |
|---|---|
| Sabbin 'ya'yan itatuwa da kayan lambu | Guava, lemu, apple, kayan lambu kore (gotu kola, mukunuwenna), wake, karas, okra |
| Busassun goro da aka dafa | Wake, wake, wake kore, lentil |
| Hatsi da bran | Shinkafa mai launin ruwan kasa (ja), buckwheat, hatsi, sha'ir, burodin bran da biredi |
| Nau'ikan goro da tsaba | Kaza, gyada, almond, tsaban kabewa, tsaban flax |
Idan kana da matsala wajen samun isasshen sinadarin fiber daga abincinka, za ka iya shan ƙarin sinadarin fiber, kamar yadda likitanka ya umarta. Misali, akwai kayayyaki a kasuwa kamar psyllium da methylcellulose.
Amma ku tuna abu ɗaya! Ya kamata ku ƙara fiber a cikin abincinku a hankali . Idan kwatsam kuka fara cin abinci mai yawan fiber, za ku iya fuskantar rashin jin daɗi kamar kumburi, ciwon ciki, da iskar gas. Don haka ku ƙara waɗannan abincin a hankali tsawon mako ɗaya ko biyu. Haka kuma, idan kun ci ƙarin fiber, ya kamata ku ƙara yawan ruwan da kuke sha a kowace rana .
Saƙon Ɗauka Gida
- Idan kana da ciwon suga, yana da matukar muhimmanci ka yi la'akari da yawan carbohydrates da ke cikin abincinka, domin yana shafar matakan sukarin jininka kai tsaye.
- Kidaya sinadarin carbohydrate hanya ce mai matukar amfani don taimakawa wajen kiyaye daidaiton matakan sukari a jini, musamman ga waɗanda ke amfani da insulin.
- Fiber aboki ne mai kyau wanda ke taimakawa wajen magance ciwon suga. Ba wai kawai yana sarrafa sukari a jini ba, har ma yana taimakawa wajen rage mummunan cholesterol.
- Samun sinadarin fiber a kullum ta hanyar ƙara yawan abincin da ake ci kamar 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, da goro a cikin abincinka.
- Kullum ka nemi shawarar likita kafin ka yi duk wani canji a abincinka, musamman kafin ka ɗauki hanyoyi kamar ƙididdige carbohydrates.
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