Carbohydrates sune mahadi na kwayoyin halitta wadanda suke hade da tsarin tantanin halitta da suturar jikin mutum a duk duniya. Suna yin ayyuka daban-daban kuma suna yin kusan kashi 3% na bushewar jikin mutum.
Cutar sankarau wata cuta ce ta mutum wanda a ciki ake samun matakan glucose da kuma samarda insulin a wani bangare ko kuma gaba daya yana tsayawa. Tare da nau'in cutar rashin daidaituwa na insulin, ana sarrafa nasarar glycemia ta hanyar kiyaye abinci mai dacewa.
Sabili da haka, yana da mahimmanci don sarrafa adadin carbohydrates a cikin ciwon sukari, tunda an haɗo glucose a cikin wannan aji na abubuwan haɗin kwayoyin.
Carbohydrates - "man" don jiki
Wadannan kwayoyin halitta ana daukar su wani tushe ne mai mahimmanci na kuzari ga dukkanin halittu masu rai. Don haka, lokacin da aka narkar da gram 1 na carbohydrates, ana iya samun 4 kcal, kuma lokacinda aka lalata shi, an kirkiro 17 kJ na makamashi.
Mutumin na bukatar abinci mai yawa wanda yake dauke da carbohydrate yayin da yake kashe makamashi. Yakamata mutum yaci ƙarar kilogram 400-450 na carbohydrates kowace rana. Koyaya, wuce waɗannan lambobin akan lokaci yana haifar da adon mai da haɓaka kiba. An bambanta rukunan masu aiki na mahallin carbohydrate:
- monosaccharides;
- polysaccharides;
- oligosaccharides;
- disaccharides.
Kowane rukuni ya kamata ya kasance cikin abincin mutane. Sauƙaƙar carbohydrates sun haɗa da glucose, fructose, galactose, lactose, sucrose da maltose. Polysaccharides suna wakiltar rukuni biyu - digestible (sitaci, glycogen) da carbohydrates marasa narkewa (abubuwan da ke cikin pectin, maganin hemicellulose da fiber). Ba kamar polysaccharides ba, samfuran da ke ɗauke da disaccharides suna da daɗi sosai, saboda haka ana kiransu sugars.
Mafi mashahuri da amfani a rayuwar yau da kullun mutane sune irin wannan carbohydrates:
- Glucose wani sashi ne wanda ke da ikon damar shan abubuwa nan take. Babban aikin shine jigilar makamashi zuwa sel jikin.
- Lactose wani fili ne na kwayoyin halitta wanda aka samo asali a cikin abubuwan sarrafa madara. A rayuwar yau da kullun, ana kiranta madara madara.
- Fructose wani abu ne wanda yake daɗewa sosai lokacin narkewa. A saboda wannan dalili, ana iya amfani da shi daga masu ciwon sukari.
- Wakilin polysaccharides sitaci ne. Sannu a hankali yana karyewa a cikin ciki, yakan karye har zuwa sugars.
- Sucrose, ko sukari mai sauƙi, yana nan take a cikin narkewa. A wannan batun, an cire tsarin gudanarwarsa a cikin nau'in ciwon sukari na 2.
- Fiber itace fiber mai tsire-tsire wanda ke taka muhimmiyar rawa a abinci mai gina jiki. Kusan ba a shanye cikin hanji ba, yana hana saurin daukar carbohydrates a cikin jini. Amfani da shi a cikin nau'in 2 na ciwon sukari yana rage damar kwantar da hanzari a cikin glucose. Ana samun fiber cikin adadi mai yawa a cikin 'ya'yan itatuwa, kayan marmari, da kuma hatsin rai.
Duk da duk fa'idarsa, wannan aji na abubuwanda ke tattare da haɗari ga masu ciwon suga. Koyaya, ba shi yiwuwa a cire ragowar abinci mai dauke da carbohydrate a cikin ciwon suga. Gaskiyar ita ce suna aikata ayyuka masu mahimmanci a jikin mutum.
Ayyukan carbohydrates a jikin mutum
Babban dalilin irin waɗannan abubuwa a jikin ɗan adam shine wadatar da makamashi don salon salula da tsarin nama.
Kusan dukkanin ayyukan da ake aiwatarwa a jikin mutum suna buƙatar wani adadin kuzari.
Misali, kwakwalwa, harma da kodan da sel, ba zasu iya yin aiki ba tare da glucose ba. Don haka, babban aikin carbohydrates shine samar da makamashi.
Koyaya, jerin ayyukan waɗannan mahaɗan kwayoyin suna da yawa sosai. Daidai da muhimmanci su ne:
- Isar da abinci mai gina jiki wanda ke faruwa a cikin tsokoki, hanta da sauran gabobin a matsayin glycogen. Abun da ke cikin wannan kwayar halitta kai tsaye ya dogara da nauyin jiki, lafiyar mutum da abinci mai gina jiki. Lokacin da ya shiga don wasanni, kayan glycogen yana raguwa sosai, kuma yayin kwanciyar hankali, ana sabunta shi saboda abincin da aka ƙone. Aiki na yau da kullun yana ƙara yawan ɗakunan glycogen, yana ƙaruwa da damar ƙarfin mutum.
- Ayyukan Regulatory wanda ke haɓaka aiki na narkewa tare da ɗaukar abubuwan gina jiki. Tunda abin da yake cikin fitsarin carbi bashi da rabuwa a cikin narkewar abinci, yakan kunna kwayar ta. Bugu da ƙari, fiber yana inganta aikin enzymatic na hanji.
- Aikin kariya shine wani sashe na matattarar carbohydrates sune abubuwan gina jiki na tsarin garkuwar jiki. Don haka, mucopolysaccharides wani bangare ne na mucosa na ciki, urogenital da kuma hanyoyin kwantar da hankula, kare jiki daga ƙwayoyin cuta da ƙwayoyin cuta, tare da hana gabobin ciki daga lalacewa ta inji.
- Kai tsaye kai tsaye a cikin kwayar halittar adenosine triphosphate, ribonucleic da deoxyribonucleic acid.
- Aiki na musamman shi ne cewa ciwon sukari mellitus yana haɓakawa a cikin mutane sakamakon cin zarafin ƙwayar carbohydrate saboda ƙarancin ƙwayar sukari mai narkewa - insulin. A wannan batun, ban da magani, magani na cutar an yi niyya don inganta matsayin glucose a cikin tsarin jini da kuma inganta hanyoyin rayuwa.
Saboda haka, carbohydrates ba su da mahimmanci ga masu ciwon sukari fiye da mutanen da ke da lafiya.
Ofaya daga cikin mahimman ka'idodin abinci mai gina jiki don gano cututtukan cututtukan ƙwayar cuta shine ƙin karɓar-narkewar sauri da kuma ɗaukar jinkirin carbohydrates.
Menene carbohydrates mai sauri da jinkirin?
Bayan la'akari da mahimman abubuwan gina jiki na jikin mutum, yana da mahimmanci ku raba su gwargwadon saurin sha a cikin narkewa.
Monosaccharides, wanda ya haɗa da fructose, sucrose da glucose, nan da nan suna ƙara yawan ƙwayar cuta kuma suna da babban ma'aunin glycemic. Hanya mafi sauƙi ta hadaddun carbohydrate mai sauri shine sukari na abinci, wanda aka haɗo shi cikin dextrose ko gul ɗin sukari na innabi.
Abubuwan carbohydrates mai sauri suna samar da makamashi mai mahimmanci ga kwakwalwa da sauran gabobin. Yawancin lokaci suna da daɗi a cikin dandano, a cikin adadi mai yawa ya ƙunshi zuma, 'ya'yan itatuwa da berries. Mutumin, yana cinye wuce haddi a cikin sauki carbohydrates, yana tonawa kansa wani sa'in karin fam. Yawan hadadden kwayoyi masu saurin kwayoyin halitta suna haifar da karuwa a wuraren adana mai, matakan cholesterol, sannan kuma suna cutar microflora na hanji.
Carbohydrates da ke dauke da abubuwan saccharides sama da uku suna da ƙananan ƙididdigar glycemic index. Irin waɗannan mahadi suna haɓaka matakan glucose a hankali a hankali kuma ana kiran su hadaddun carbohydrates.
Don masu ciwon sukari nau'in 2, ana bada shawara don gabatar da jinkirin carbohydrates a cikin rage cin abinci, saboda wannan ba zai taimaka wa karuwar sukari nan da nan ba.
Abubuwan da aka ba da izini ga ciwon sukari
Kafin ƙayyade abubuwan "carbohydrates" da "cutarwa" masu sukari a cikin ciwon sukari, ya zama dole don gano menene ma'anar glycemic index da gurasar burodi.
A ƙarƙashin ƙirar glycemic (GI) yana nufin saurin fashewa a cikin jikin mutum na glucose da ke cikin samfurin musamman. Mafi girma daga GI, yayin da ake saurin kara glucose, wanda yake mara kyau ga masu ciwon sukari.
Breadungiyar gurasa (XE) ƙididdigar yawan adadin carbohydrates da ke cikin abinci. Don haka, a cikin yanki na gurasa 1 ya ƙunshi kimanin gram 10-12 na carbohydrates ko burodi 25 na burodi. Lokacin tattara abinci, yana da matukar muhimmanci a kula da waɗannan alamun.
Abincin mai ciwon sukari yakamata ya hada da yalwar 'ya'yan itace da kayan marmari. An yi imani da cewa waɗannan abincin ba sa haifar da spikes a cikin sukari na jini.
Misali, kayan lambu sun cika jikin mutum tsawon lokaci. Ya danganta da yawan sukari a cikin gram 100, kayan lambu da 'ya'yan itatuwa sun kasu kashi biyu cikin al'ada, wanda teburin kayayyakin ke wakilta.
| Babu fiye da 5 grams na carbohydrates a kowace gram 100 na kayan lambu ko 'ya'yan itace | Har zuwa gram 10 na carbohydrates a kilo 100 na kayan lambu ko 'ya'yan itace | Fiye da gram 10 na carbohydrates a kowace gram 100 na kayan lambu ko 'ya'yan itace | |
| Wadanne kayayyaki ne suka cancanci? | Tumatir, kokwamba, kabeji, radish, bishiyar asparagus, alayyafo, albasa kore, cranberries, lemun tsami, zucchini, dill, chicory, zobo. | Albasa, radish, faski, beets, wake, lemo, tushen seleri, mandarin, raspberries, kankana, lingonberries, baƙar fata ko ja, curpefruit, peach, pear da Quince. | Peas kore, banana, dankali, abarba, inabi, dabino, ire-iren wanki, ɓaure. |
| A cikin wane adadin zan iya ci | Ana iya cin waɗannan abincin a cikin adadin da ba a iyakance ba, ba tare da yin lissafin adadin carbohydrates ba. | Yana da kyau a dauki wannan rukunin 'ya'yan itatuwa da kayan marmari har zuwa gram 200 a rana. | Zai fi kyau kada ku ci waɗannan 'ya'yan itatuwa da kayan marmari ko kuma a rage yawan amfaninsu da ƙima. Musamman, kuna buƙatar iyakance abincin yau da kullun zuwa 250 grams. |
Ba yin la'akari da nauyin 'ya'yan itatuwa da kayan marmari, abincin su na yau da kullun kada ya zama ya wuce gram 50. Zai fi kyau ku ci abinci sabo, saboda suna ɗauke da adadin kuzarin bitamin.
Akwai abubuwan gina jiki da yawa a cikin madara da kayayyakin kiwo. Koyaya, masu ciwon sukari suna buƙatar sanin yadda yawancin carbohydrates suke cikin irin waɗannan abincin lafiya. An ba shi damar sha gilashin madara 1 a kowace rana, amma tare da amfani na gaba, dole ne mu manta cewa gilashin 1 ya ƙunshi giram 12 na ƙwayoyin carbohydrate. Game da ƙirar madara, abinci irin su cuku da cuku gida basu ƙunshi carbohydrates da yawa. Saboda haka, za su iya amintaccen cinye shi ta duk masu ciwon sukari.
Ba a ba da shawarar samfurori don ciwon sukari ba
Kayayyakin da suka haɗa da abubuwan carbohydrates mai sauƙin narkewa kada su kasance cikin abincin masu ciwon sukari.
Suna haifar da haɓaka ƙwayar sukari da wuri, kazalika da tara ƙwayoyin mai.
Ya danganta da abin da ke tattare da carbohydrates a cikin wasu samfura, masu kula da abinci sun bambanta manyan rukuni guda biyar - gari da taliya, kayan lambu, berries da 'ya'yan itatuwa, hatsi, madara da abubuwan sarrafa madara.
Haramun ne a yi amfani da wannan jerin samfuran a cikin abinci saboda yuwuwar karuwar yawan sukari:
- syrup, jam da marmalade;
- glucose da sukari mai sauki;
- kwandon greadbread, pies da sauran kayan kwalliya;
- ice cream;
- madara mai daurewa;
- ruwan dadi;
- giya da ruwan inabi.
Tabbatar cewa masu ciwon sukari suna buƙatar amfani da abinci wanda ake kasancewa a cikin fiber na abin da ake ci. Wadannan abubuwan sunadarai suna rage yawan daukar carbohydrates kuma suna matukar tasiri da martanin glycemic.
Kimanin kashi 55% na abincin yau da kullun ya kamata ya zama hadaddun carbohydrates waɗanda ke da ƙananan glycemic index. Wadannan sun hada da hatsin rai da burodin alkama, taliya, wasu 'ya'yan itatuwa da kayan marmari. Waɗannan abincin suna da adadin fiber, bitamin, da ma'adanai masu yawa. Likitocin sun bada shawarar cin 'ya'yan itace da kayan marmari, saboda suna dauke da abubuwan gina jiki. Ya kamata kuma a tuna cewa stewed abinci riƙe more bitamin da ma'adinai fiye da Boiled ko soyayyen abinci.
Dukansu nau'in na farko da na biyu na ciwon sukari suna buƙatar abinci na musamman. Sabili da haka, yana da matukar muhimmanci a yi la'akari da carbohydrates a cikin samfurori, saboda wannan zai shafi kai tsaye ga matakin cutar glycemia da kuma yanayin yanayin mai haƙuri. Yadda za a ƙididdige yawan adadin ƙwayoyin carbohydrate da kuma gurasar burodi, tebur ɗin samfuri waɗanda za a iya samun sauƙin akan shafukan yanar gizo suna taimakawa.
Zai fi kyau sauraron likitanka, tunda ya san daidai abin da abinci za a iya cinyewa a cikin ciwon sukari kuma menene ainihin abin da ke cikin carbohydrate na haƙuri. Maganin rage cin abinci don masu ciwon sukari yana da mahimmanci, saboda yana taimakawa rage matakan sukari zuwa dabi'un al'ada. Koyaya, mara lafiya ya kamata ya kuma tuna da wasa wasanni, akai-akai duba matakan glucose da magani.
An lasafta abincin don jikin mutum ya sami adadin kuzarin da ake bukata, sunadarai da abubuwan gina jiki. Idan ba tare da yin amfani da carbohydrates ba, ilimin halittar jiki na iya zama cikakke wanda ba a iya sarrafa shi ba, saboda haka yana da mahimmanci a san wane carbohydrates za a iya ɗauka, kuma waɗanne ne mafi kyawun ƙi.
Ana ba da bayanai game da maganin rage cin abinci don maganin ciwon sukari a cikin bidiyon a cikin wannan labarin.
