Daya daga cikin shahararrun tsarin abinci yakamata a kira shi abincin Ducan, a lokacin da yake raye ya bayyana miliyoyin magoya baya, da ma duniya baki daya. Mai kirkirar abincin yana da tabbacin cewa wannan ka'idodin abinci mai gina jiki yana taimakawa ba kawai rage nauyi ba, amma kuma ya kawar da mummunan cututtuka da ake ganin ba su da magani. Wannan ya shafi farko ga nau'in ciwon sukari na 2.
Yakamata a faɗi cewa ba duk likitoci da masu ƙoshin abinci ba ne ke da cikakken ra'ayi game da wannan ra'ayi. Don haka, ya zama dole a yi kokarin fahimtar kai tsaye game da wannan batun tare da fahimtar da kai ko za a iya hade ciwon sukari da abincin Ducan, ko yana da ma'ana a bi bayan abubuwan.
Abinci mai gina jiki a cewar Dr. Ducan ba koda abinci bane, wanda yakamata a fahimta dashi azaman iyakancewar adadin abinci da takamaiman abinci. Ya zama ingantaccen tsarin daidaitacce, yana da buqatar a bi shi duk rayuwarku. Tushen abincin shine abincin furotin, amma an rage adadin carbohydrates zuwa ƙima. Wannan hanyar yana taimakawa asarar nauyin jiki ba saboda tsoka ba, amma adadi mai yawa.
Abincin abinci yana buƙatar yawan adadin abubuwan alama, bitamin, ya haramta cin abinci mai sauri na carbohydrates. Baya ga carbohydrates, abincin Ducan ya hana amfani da:
- wasu nau'ikan kayan lambu;
- 'ya'yan itatuwa.
Duk da tabbatattun fa'idodin abinci mai gina jiki, yana kuma da fuskoki mara kyau. Misali, wariyar 'ya'yan itatuwa na iya haifar da matsaloli mai narkewa. A saboda wannan dalili, kafin amfani da abincin, mai ciwon sukari ya kamata ya nemi likita, musamman tunda abincin bai samar da zaɓin samfuran ta hanyar glycemic index ba.
Menene mahimmancin abinci
Don fahimtar ko irin wannan abincin ya dace da masu ciwon sukari, ya zama dole a yi la’akari da matakan abinci, jerin abinci masu mahimmanci. Don haka, abincin Ducane yana ba da matakai don 4 matakai: hari, jirgin ruwa, jigilar ƙarfi, kwantar da hankali.
Mataki na farko shine hari, ana bada shawara don kiyaye shi daga kwanaki 2 zuwa 7, daidai lokacin ya dogara da nauyin mutum na farko. Yanzu an ba shi izinin cin abinci na furotin musamman na asalin dabba, zai iya zama: kaza, ƙwai biyu, ƙwanƙwasa nama, kayan kiwo mai ƙarancin mai.
A matakin da aka kai wa harin, ya zama dole a ci tablespoon daya na oat bran, yana godiya a garesu cewa sun gudanar da asarar nauyi. A cikin ciki, bran yana ƙaruwa da ƙarfi, hakan zai rage cin abinci.
Bayan matakan jirgi ya biyo baya, a wannan lokacin ya wajaba a haɗa a cikin abincin kowane kayan lambu, amma ban da na ƙaranci. Idan kun bi abincin daidai, zaku iya rasa nauyi zuwa 1 kilogram a mako. Jirgin ruwan yakan kasance har sai mutumin ya kai nauyin jikin da ake so. An nuna shi zuwa madadin kwanakin furotin na yau da kullun da ranakun kayan lambu.
Mataki na uku na abincin Ducan shine gyarawa, lokacin da aka ƙara ƙaramin 'ya'yan itace a cikin nama, kayan lambu da kuma oat bran, sai dai:
- ayaba;
- inabi.
Likita ya ba da shawarar cinye cuku sau ɗaya a rana (ba fiye da 40 g), wani tablespoon na man kayan lambu (kowane), yanka 2 na gurasar hatsi gaba ɗaya.
Sau biyu a mako, zaka iya cin abincin da ya ƙunshi sitaci, shine: shinkafa, polenta, wake, lentil, couscous, taliya, dankali, alkama baki ɗaya. Lissafin wannan matakin ana lissafta shi daban-daban, don kowane kilogram na nauyi rasa kwanaki 10 na abinci. Lokacin da mutum yayi asarar kilogiram 15, a gare shi matakin ingantawa ya wuce kwana 150.
Mataki na karshe shine kwantar da hankula, ana bin sa koyaushe. Abincin yana samar da amfanin yau da kullun na samfurin guda, ana shirya ƙarin rana mai cikakken furotin sau ɗaya a mako, ba mantawa don cinye 3 tablespoons na bran a kai a kai.
A kowane mataki na abincin Ducan, ana ba da shawarar:
- shiga cikin ilimin jiki;
- yi tafiya cikin iska mai tsayi;
- sha akalla lita ɗaya da rabi na ruwa kowace rana.
Kawai bin waɗannan ƙa'idodin za a rage nauyi.
Ducan da ciwon sukari
Abincin garin duk ya hana cin kitse, abinci mai daɗi da kuma abubuwan carbohydrates masu sauƙi. A kallon farko, yana iya zama kamar wani nau'in ciwon sukari na 2, irin wannan abincin zai zama kyakkyawan magani.
Idan kun bi tsarin abinci, samfuran kowane rukuni (carbohydrates, sunadarai, lipids) dole ne a cinye su a matakai, kawai a ƙarƙashin wannan yanayin yana yiwuwa a cimma asarar nauyi. Amma shin irin wannan tsarin abinci mai gina jiki ya dace da masu ciwon sukari?
Mafi m, a'a, idan kawai ga dalilin cewa wannan abincin ba ya bi ka'idodin ka'idodin tsarin abincin abinci don ciwon sukari na nau'in 2. Misali, a matakin da aka kai harin, an cire furotin kayan lambu, wanda ba a yarda da shi ba a cikin ciwon sukari mellitus. Mai haƙuri da cuta na rayuwa dole ne ya ci namomin kaza, hatsi, Peas da wake.
Abincin Carbohydrate yana bayyana ne kawai a matakin ingantawa, ana iya cin shi cikin wadataccen adadin a cikin kashi na ƙarshe. Mai ciwon sukari yakamata ya sami madaidaicin abincin kowace rana, yana daidaita jiki:
- furotin;
- kumburi;
- carbohydrates.
Yawancin abinci mai gina jiki mai yawa wanda zai haifar da lalacewa a cikin aiki na farji kuma yana dagula yanayin mai haƙuri da ciwon sukari.
Game da ciwon sukari na mellitus na nau'in na biyu, an bada shawarar sosai don kiyaye ma'aunin carbohydrate, kowace rana a cikin abincin mai haƙuri ya kamata ya zama kusan 60% na carbohydrates, furotin da mai - kusan 20%. Wannan adadin abubuwan gina jiki an yarda dasu cinye kawai a matakin karshe na abincin. Tabbataccen ƙarancin abinci mai gina jiki shine cewa ba a samar da zaɓi na samfuran samfuran abubuwa ta hanyar glycemic index ba.
Ba za a iya amfani da abincin Ducan na nau'in ciwon sukari na 2 ba, amma, idan akwai tsinkayar wannan cutar, abincin yana taimakawa wajen daidaita nauyi kuma zai zama kyakkyawan matakin rigakafinsa. Tare da bayyanar cututtuka na nau'in 1 na ciwon sukari, irin wannan abincin ba shi da amfani.
Yawancin likitoci da masana abinci masu gina jiki suna adawa da tsarin abinci na Ducan, kuma basu da shawarar shi ga mutane masu cikakken lafiya. Dalilin yana da sauki - tare da tsawaita haɓakar carbohydrates da kitsen, matsaloli tare da gabobin ciki da tsarin jikin mutum zai fara aiki.
- metabolism rage gudu;
- aikin koda yana da rauni;
- yadda aikin endocrin tsarin ke kara lalacewa.
Kamar yadda sake dubawar waɗanda suka yi ƙoƙarin rage cin abincin a kansu ya nuna, galibi sun gaji, aikinsu yana raguwa, yanayinsu ya ɓace.
Yadda ake cin abinci mafi kyau?
Idan abincin Ducan na maganin ciwon sukari na 2 ba shi da fa'ida, ta yaya mai haƙuri zai ci? Yawancin lokaci likitoci suna ba da shawarar kula da lambar tebur 5 bisa ga Pevzner ko lambar tebur 9 bisa ga Pevzner.
Wannan tsarin yana ba da amfani ga abinci akai-akai, rabo ya kamata koyaushe ya zama ƙarami. A matsakaita, suna cin abinci aƙalla sau 5-6 a rana, kowane awanni 3. Hakanan wajibi ne don ƙin yaji, ɗanɗano, abinci mai gishiri da soyayyen, ana maye gurbin sukari tare da kayan ƙanshi na zahiri ko na roba.
Abincin ya kamata ya ƙunshi isasshen adadin ma'adinai da bitamin, musamman ascorbic acid. Manya ta biyu ita ce cinye matsakaicin adadin ganye, kayan marmari na lokacin, sabo ne, da kuma kwatangwalo.
A cikin bidiyon a cikin wannan labarin, an gabatar da girke-girke da yawa waɗanda suka dace da abincin Ducan.