FATS, AYYUKANSU A CIKIN ABINCI DON CIWON SUKARI

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Kowace rana muna sadaukar da wani lokaci zuwa ɗayan mahimman abubuwa - abinci mai gina jiki. Yawancin mu ba sau da yawa ba tunani game da kayan abinci da yawan abinci. Amma wata rana, likitoci na iya gano cutar da za ta buƙaci abinci na musamman. Wani yana buƙatar karin fiber, wani ya rage carbohydrates. A wasu halaye, dole ne ka ƙayyade mai. Babban abu shine kowane irin abincin yakamata ya zama da amfani.

Me yasa mutum yake buƙatar kitse?

Me yasa mutane masu bakin ciki galibi sukan daskare, yayin da mutane ke cika yin zafi sosai? Dukkanin abu ne game da mai mai ƙ asa. Wannan wani nau'in rufin ne na jikin mu. Kuma tsarin mai yana kare gabobinmu na ciki daga mummunan girgiza yayin tasirin.
Idan mutum saboda wasu dalilai ya rasa abinci, jiki yana amfani da ajiyar kitse. Godiya ga fats na ciki, ba mu fadi daga nan da nan daga rauni da gajiya idan ba za mu ci abinci akan lokaci ba. Gaskiya ne, to jikinmu yana fara dawo da asarar mai da aka rasa kuma wani lokacin ma yana aikatawa fiye da kima.
Menene kuma fats ɗin da ke da kyau? Sun ƙunshi mahimman bitamin A, D, da E. Suna da mahimmanci ga ƙasusuwa masu lafiya, fata, da gashi. Bugu da kari, kitsen mai ya cika da acid acid na abinci, waxanda suke da mahimmanci cikin hanyoyin rayuwa.

Idan fats suna da lafiya sosai, ta yaya kuma mene ne zai sa har yanzu suke cutar?

Fat metabolism da ciwon sukari

Fats mai daskarewa ba ya narkewa a cikin ruwa ko ruwan 'ya'yan itace na ciki. Don rarrabuwar su, ana buƙatar bile. Ya fi dacewa a wuce da abinci mai ƙoshi - kuma jiki kawai ba zai iya samar da madaidaicin adadin bile ba. Kuma a lokacin ne wuce haddi mai tsoka zai fara sanyawa a jiki. Suna rikitar da metabolism, rushe al'ada permeability na fata, kai ga wuce haddi nauyi.

Yawan shan mai mai yawa na iya zama lahani ga mutane masu matsalar narkewar abinci da na rayuwa.

A cikin nau'in ciwon sukari na mellitus I da nau'in II, metabolism metabolism yana da matukar damuwa. Koyaya, aiwatar da shan mai yana iya zama kuskure. A wannan yanayin, fashewar kitse mai cin abinci ba ya faruwa gaba ɗaya. Abubuwa masu guba suna faruwa ne cikin jini - abubuwan da ake kira jikin ketone. Kuma wannan barazana ce ga kamuwa da cutar siga.

Abincin abinci don kowane nau'in ciwon sukari ya kamata yayi la'akari da halaye na kowane haƙuri. Wasu suna da kusanci zuwa cika. Wasu suna yin rayuwa mai aiki, ba su da wuce kima. A zahiri ana yin komai cikin la'akari: jinsi, shekaru, sana'a, cututtukan concomitant.

Daga zamanin da har zuwa yanzu, babban, mafi mahimmancin hanyoyin magance cututtukan siga shine cin abinci. Abubuwan da aka gano da haɓakar insulin sun ba da izinin shekaru don tsawanta rayuwar marasa lafiya da ciwon sukari. Kodayake, mafi mahimmancin matsayi ya kasance don ingantaccen abinci mai gina jiki, musamman tare da nau'in ciwon sukari na II (wanda ba shi da insulin).

Abincin mai ciwon sukari ya ƙunshi ƙididdigar cikakken adadin abubuwan da ke cikin kalori da sinadaran abinci. Ga yawancin marasa lafiya, ƙididdigar ba ta da wahala. Cikakke, daidai gwargwado na kayan abinci da yawan abinci yana buƙatar ilimi da fasaha. Wannan shine dalilin da ya sa dole ne likita ya lissafta abincin farko. Nan gaba, masu ciwon sukari suna koyan lissafin kai.

Koyaya, akwai shawarwari gaba ɗaya:

Ya kamata abinci ya bambanta.
A cikin mataki ɗaya, ana bada shawara don haɗa rukuni na samfuran daban-daban.
Abu ne mai matukar kyau cewa abincin ya zama kaɗan kuma yayi daidai da tsarin lokacin - koyaushe, kowace rana a wani lokaci.
Yana da kyau a iya rage yawan abincin da kuke ci.
An yarda da kitse na kayan lambu har ma da maraba a cikin abincin. Amma ba lokacin da ya zo ga mai zurfi ko kukis ba. Wannan ya tayar da tambayar menene yawan cin abinci mai mai yawa.

Kayan mai

Dukkanin kitse mai cinye ya kasu kashi dabbobi da kayan lambu.

A cikin samfurori asalin dabba fi m fats. Su ne suka kamata su yi “zargi” game da gaskiyar cewa kwayar kwalasta ta hauhawa a cikin jini, haka kuma suna yin kiba. Yana da mahimmanci a san cewa ba a samun kitse mai ɗorewa ba a cikin nama. Ga jerin tushen kitse na dabbobi:

fata kaza;
kayayyakin kiwo, gami da cuku;
ice cream;
kwai gwaiduwa.

Kalmar "kayan lambu mai ƙanshi"Hakanan yayi magana don kansa. Mafi kyawun misalin shi ne mayukan kayan lambu iri-iri, kwayoyi - abubuwan da ake kira tushen monounsaturated da polyunsaturated fats. Suna da ingancin ƙananan ƙwayar jini, suna da sauƙin rushewa kuma jiki ta ɗauke shi. Jerin kayan kifayen kayan lambu ya hada da:

sunflower, masara, zaitun, man zaren, da sauransu,
kwayoyi: almon, hazelnuts, walnuts
avocado

Amma duk mai na kayan lambu daidai yake da ƙoshin lafiya? Abin takaici, a'a.

A dafa abinci, hanya kamar hydrogenation. Wannan yana busa mai kayan lambu tare da kumfa hydrogen. Wannan hanya tana sanya mai mai mai tsafta kuma yana ƙara rayuwar rayuwa. Abin takaici, a lokaci guda, kaddarorin amfanin samfuran an rage su zuwa sifili. Trans fats - Waɗannan fatun "fanko" ne, basu da amfani, kuma a adadi mai yawa na iya yin lahani. Babban misali samfurin samfurin fat-margarine. Kazalika kowane nau'in kwakwalwan kwamfuta da kukis.

Kuma lallai kar ku manta da mayukan kitse, wanda shine mai yawan wadatar su. Suna daidaita metabolism, taimaka jiki ya mayar da tsarin salula kuma suna ba da gudummawa ga mafi kyawun aikin kwakwalwa. Ana samun irin waɗannan acid a adadi mai yawa a cikin kifin da ke rayuwa a cikin tekuna mai sanyi da teku. Wannan ita ce yanayin yayin da kalmar "m" ba lallai ba ne don tsoro.

Menene likitan yake nufi lokacin da ya gaya wa mara lafiyar cewa '' mara kitse '':

ƙi ƙiba fat;
hana dabbobi (mai cike da) kitse;
m a cikin yawan amfani da kayan lambu (monounsaturated da polyunsaturated) fats kamar salatin miya, kuma ba a matsayin "man fetur" don soya da / ko mai mai mai yawa ba.

Matsakaicin mai

Cikakken ƙididdige adadin mai mai izini a cikin abincin mai aiki ne mai wahala.

A cikin samfurin da aka sauƙaƙe, masana ilimin abinci sun ba da shawarar “kiyaye” kitse a tsakanin 20-35% na adadin adadin kuzari na abinci a cikin kullun.

Ana la'akari da cewa ana samun kitse a cikin furotin duka da abinci na carbohydrate. Saboda haka, madaidaicin adadin ragowar, mai "tsarkakakken" mai a rana ɗaya daidai yake da tablespoon na man kayan lambu. Tare da cewa suna sanye da kayan lambu na kayan lambu.

Kaman lafiya

Wadanne irin abinci ne zakarun duniya masu kyau, mai ƙoshin lafiya? Jerin da ke ƙasa:

Salmon
Salmon
Dukkanne oatmeal
Avocado
Karin Man Zaitun Olive
Sauran kayan lambu - sesame, linseed, masara, sunflower
Walnuts
Allam
Lentils
Ja da wake
Flaxseed, sunflower, tsaba
Shrimp

Babban abu ba cuta ba ce, amma mutum ce

Magunguna na zamani a hade tare da abinci mai gina jiki na iya sauƙaƙe hanyar ciwon sukari da tsawanta masu ciwon sukari. Marasa lafiya masu ciwon sukari da wuya su rayu suna da shekaru talatin. Yanzu sun daɗe tare da wannan cutar. Kuma wannan rayuwar cike take da gaske.

Amma ba shi da yawa likita wanda yake buƙatar yin ta haka, amma mai ciwon sukari kansa. Misali, yawan amfani da kitse mai lafiya shine ɗayan mahimman abubuwan da ke tattare da tsarin masu cutar sukari. Idan kun tsara tsarin abinci mai kyau, to za a iya rage mummunan tasirin cutar sikari.

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