Zuciyar mace ta fi kamuwa da cuta saboda yawan sukarin jini fiye da zuciyar namiji. Haka kuma, cutar sankarau ba sharudda bane don shiga cikin rukunin masu haɗari. Abin da za a yi don daidaita matakan glucose, in ji likita.
Alicia Vitti, marubucin littafin mafi kyawun "A Ciki tare da Hormones," yana koya wa mata su fassara alamun jikinsu daidai kuma ku bi su ta irin wannan hanyar don cimma yanayin yanayin daidaituwar lafiyar jiki da lafiya. Vitti - likita, mai ba da shawara kan kiwon lafiya - ya ba da shawarar farawa daga abu mafi mahimmanci, wanda ke da sauƙin damuwa kuma yana haifar da matsalolin hormonal - tare da matakan sukari na jini.
Muna ba da shawara cewa ka karanta ayoyi daga littafinta, wanda ba wai kawai ya bayyana ka'idodin tsarin endocrine ba, har ma yana ba da hujjoji waɗanda zasu shawo kanka cewa daga mahangar ilimin halitta, ƙarfin aiki ba ya wanzu. Hakanan zaku sami takamaiman nasihu don taimakawa wajen daidaita matsayin sukarin ku. Kafin ka fara karatu, ka tuna cewa bayanin da ka samu a kasa ba zai iya maye gurbin shawarar likita ba.
Don sarrafa sukari na jini (ta ma'anar) yana nufin kulawa da kulawa koyaushe da isasshen amsa ga matakan glucose a cikin jiki, ɗaukar matakan da suka dace don tabbatar da kwanciyar hankali. Wannan yana nufin a hankali zaɓi abin da kuka sanya a bakinku daga lokacin da kuka farka zuwa mintina da kuka kashe iPad ɗinku kafin barci. Hakanan yana nufin cewa kun san abin da zaiyi don dawo da daidaituwa idan kun kauce daga madaidaicin tafarkin. A halin da nake ciki, alal misali, idan na kyale kaina da karin karin shinkafa, dankali mai zaki ko taliya, na sa suttuna na tafi yawo a kusa da maƙwabta. Me yasa? Bunsuru shine ƙarfi. Da a maimakon haka na zauna bisa ruwa, na bar glucose da na karɓa ba tare da izinin ba, jikina zai kasance cikin sauri don samar da ƙarin insulin don tura wannan glucose ta cikin sel da hanta. Amma idan na sa jikina ya yi aiki, yawanci glucose daga abincin da aka ci kawai za a yi amfani da shi azaman abinci mai tsoka a tsokoki na, maimakon ratayewa a jira don sake juyawa. Motsa jiki hanya ce ta dabi'a wacce za a rage matakin glucose dinku, don haka ba zai tashi ya fadi da fadi ba bayan cin abinci mai dauke da carbohydrate.
Ga waɗanda ke yin la'akari da rage yawan carbohydrates ko cire su gaba ɗaya, ina ce: a'a. Glucose shine babban tushen mai don kwakwalwarka. Idan ba tare da shi ba, zaku ji rashin tsoro da rikice-rikice, a Bugu da kari, rashinsa na iya rage karfin ku na maida hankali da tuna sabon bayani. Yana da muhimmanci a cinye wadataccen carbohydrates a daidai gwargwado don daidaita sukarin jininka da kuma wadatar da kwakwalwarka.
Kuna iya cimma daidaitaccen matakin sukari na jini idan kun lura da hankali da zaɓi zaɓi abinci kowane lokaci, kowace rana. Amma idan kun tauna sandwich na 'yan cinya yayin da kuke zaune a cunkoson ababen hawa, ko tsallake abincin rana saboda kuna buƙatar gama rahoton, ko kuma amfani da kayan adon kuɗaɗe na abinci da abin sha, to, matakin sukari zai ƙare, kuma sakamakon wannan zaku ji sauran kwanakin. Kuma ko da muni, sakamakon ripple ba ya ƙare a can. Tunda duk tsarin ku na endocrine ya dogara da matakin glucose dinka kusa da layin madaidaiciya, za a dauki babban karkacewa a matsayin damuwa. Wannan, bi da bi, zai kunna jijiyoyin adrenal, yana tilasta su harba tsoka tare da hadaddiyar giyar adrenaline da cortisol, sannan kuma cutuka ta rashin hankali a cikin kwayoyin halittu kawai. Kuma wannan hoto ne na abin da ke faruwa a bayan al'amuran bayan cin abinci daya da bai yi tunani ba.
Yi tafiya a kan igiyar hypoglycemic
Hypoglycemia daidai yake da cutar da jiki kamar takwararta, hyperglycemia, wacce take a ƙarshen ƙarshen bakan.
Hypoglycemia yawanci yana bayyana saboda dalilai biyu. Da fari dai, wannan na iya faruwa idan ka bi ingantaccen tsarin abinci kuma ka yi la’akari da ƙoƙon kofi da mashaya cakulan a matsayin cikakken abinci. Idan jikinka bai sami isasshen abinci ba, gami da mahimman abubuwa na carbohydrates, sukarin jininka zai yi ƙasa-da-ƙasa.
Hanya ta biyu da zaka samu zuwa hypoglycemia abu ne mai matukar rikitarwa. Ya fara da wuce haddi da carbohydrates. Koyaya, ba lallai ne ka tsaftace babban farantin fettuccine don magance shi da carbohydrates. Komai fiye da matsakaicin rabo na rabin kopin taliya, shinkafa ko dankalin masara za suyi ƙara yawan sukarin jini (kalli ƙoƙarce-ƙoƙarce, zaku yi mamakin ƙanƙantar - rabin kofin). Saboda haka, don rage sukarin jininka, ƙwayar kullenku tana fitar da wani ragin insulin wanda ke ba da sukari a cikin kamannin glucose a cikin ƙwayoyinku na ƙarshe na mai amfani. Koyaya, farji yakan ninka girman matsalar kuma yana samarda insulin da yawa. A wannan yanayin, maimakon yin kashe-kashe, matakin sukari na jini ya ragu sosai, duk da cewa kawai kukan man daidai ne. A wannan lokacin, kun ji kunci, da kuka kan kanku don rashin ƙarfin ƙarfi da rarrafe cikin jakarku don cakulan ko kukis, kodayake kun ci abinci mai ƙarancin ƙasa da awa ɗaya da suka gabata.
Amma zan fada muku wani dan karamin sirri: daga mahangar ilimin halitta, irin wannan karfin iko baya wanzu. Ba batun yawan karfin da kake da shi bane. Babu wata hanyar da za a yi nasara a yaƙi tare da sukari jini idan kun riga kun mirgine dutsen da keɓaɓɓen jini. Kwayoyinku zasuyi nasara kowane lokaci. Lokacin da kuka kasance cikin yanayin ƙwaƙwalwar jini, ƙwaƙwalwarka, wadda ba ta karɓar glucose ɗin da take buƙata ba, ta yarda cewa kuna fama da yunwa. Yana amsa yajin aiki ta hanyar sakin hormone ghrelin, wanda kuma aka sani da hormone na yunwar, don sha'awar ku da abinci. A takaice dai, karancin sukari na jini a zahiri yana sa mutum ya ji yunwa, ko da kuwa ka daina cin abinci. Jikin ku bai fahimci bambanci ba.
Kuna son sanin menene kuma yake haifar da cin zarafin? Wasu daga cikin mu suna iya yiwuwa fiye da wasu don ba da jaraba lokacin da matakan sukari na jini ba a wurin. Jaridar Journal of Clinical Research ta kwatanta kwakwalwar dan adam ga hotunan da ke dauke da abinci mai dauke da sinadarin karas. Kamar yadda aka yi tsammani, sun gano cewa lokacin da sukarin jini ya fadi, ayyukan cortex na prefrontal, sashin kwakwalwa mai daukar nauyin sarrafa abubuwan motsa jiki, ya karu. Wannan yana nufin cewa idan ice cream da hamburgers da masu ba da agaji suka dube su a zahiri akwai, mutane za su iya yarda da kansu yayin da suke cikin yanayin rashin ƙarfi. Amma masu binciken sun lura da wani abu kuma: lokacin da sukari na jini ya dawo cikin koshin lafiya, a cikin mutane masu nauyin al'ada, ayyukan shayin prefrontal ya fadi, yana hana sha'awar abinci mara kyau, kodayake hakan bai faru ba cikin mutane masu kiba. Har yanzu suna ci gaba da son wannan abincin takarce. Wannan shine dalilin da ya sa yana da mahimmanci a kusanci abincin da ke cikin carbohydrate cikin hikima. Wataƙila, ba tare da sanin shi ba, ba ku da alaƙa da waɗanda ke da haɗari ga jaraba lokacin da matakan sukari na jini basu da tsayayye. Tsayawa cikin kwanciyar hankali tare da kowane abincin da kuka ci, kowace rana (ba tare da laima ba ko a'a) zai ba da ƙwayar ƙwayar kullen ku samar da yawan insulin da ake buƙata don motsa glucose zuwa inda ake buƙata. Wannan, bi da bi, yana hana tsalle-tsalle a cikin matakan sukari na jini kuma, sabili da haka, yana taimaka muku kwantar da hankula a cikin wani yanayi mai damuwa da kuma ganin samfurin mai kalori mai yawa.
Yaya sauri kuna ƙona makamashi?
Gabaɗaya, yawancin mutane suna fada cikin nau'i biyu: waɗanda ke ƙone glucose da sauri kuma waɗanda suke yin sa a hankali. Kwayoyin waɗannan mutanen waɗanda ke ƙone glucose a babban sauri zasu iya rarraba shi da sauri cikin sel kuma nan da nan suke amfani dashi lokacin da ake buƙatar makamashi.
A lokaci guda, masu ƙarancin ƙonewa suna da sel tare da masu karɓar insulin masu rauni, wannan shine dalilin da ya sa glucose ya kasance cikin jini ya fi tsayi kafin a kwashe su zuwa sel. Haka kuma, muna buƙatar makamashi da yawa don cire glucose da aka adana fiye da waɗanda a ɗabi'ance suke da ikon su ƙona mai da sauri.
Yaya aka yi ka san irin nau'in da kake ciki? Duba wadannan jerin.
Masu yin azumi
- Sauƙaƙa rasa nauyi
- Fuskantar tashin hankali, farin ciki, da ciwon kai da hauhawar jini
- Karin zafi ko da a light load
Masu sannu a hankali
- Sami nauyi a sauƙaƙe kuma kuna da wahala ƙoƙarin rasa nauyi.
- Jin haushi da sanyin hankali da farin jini
- Kusan koyaushe daskarewa, musamman yatsunsu da yatsun kafa
Sanin irin nau'in konewa da kake ciki zai iya taimaka maka sanin yawan hadaddun carbohydrates da zaka iya biya a abinci ɗaya.
Tunda glucose ya kasance cikin jinin masu saurin jinkiri na dogon lokaci, idan kun kasance cikin wannan rukuni, kuna buƙatar cinye wadataccen carbohydrates fiye da masu ƙirar sauri, wanda nan take aika glucose ga sel kuma cikin sauri ya zama hypoglycemic idan sun cinye ƙananan carbohydrates.
Kodayake ba za ku iya canza nau'in ku na ciki ba (mai saurin barin ƙasa ba zai taɓa zama mai sauri ba, kuma a akasin haka), zaku iya haɓaka halayenku na cin abinci idan aka ba ku ikon yin amfani da glucose yadda yakamata.
Samun ingantaccen matakin sukari na jini tsari ne wanda yake gudana kullun cikin rana. Kuna dauke da dabarun da zasu iya zama dabi'un cikin sauki, zaku ji mai girma tun safe har yamma.
Da safe
- Sha akalla gilashin ruwa nan da nan bayan farkawa. (Idan ba ka jin daɗin ɗakin zazzabi mai shan ruwan ɗumi a kan komai a ciki, gwada gilashin ruwan dumi tare da giyan lemo.)
- Yi karin kumallo a farkon sa'a da rabi bayan farkawa.
- Kada ku sha kofi ko abin sha mai sha kafin karin kumallo.
- Ku ci abinci mai-gina jiki na karin kuzari don karin kumallo, kamar ƙwai, furotin furotin na ganyayyaki, ko shan salmon da aka sha.
- Rage carbohydrates zuwa gram 30 idan kun kasance mai ƙonewa mai ƙonewa, kuma zuwa 50 grams idan kuna sauri. (Kunshin da aka sani a cikin muesli ya ƙunshi gram 19 na carbohydrates, 1/3 kofin granola - gram 22, da kuma burodin alkama na masara 2 - gram 30 na carbohydrates.)
Abincin rana
- Ku ci sa'o'i uku da rabi bayan karin kumallo.
- Ku ci mafi yawan adadin kuzari a kowace rana don cin abincin rana.
- Yi ƙoƙarin cin irin nau'ikan carbohydrates masu rikitarwa. Misali, ku ci shinkafa ko wake, amma ba duka ba.
- Haɗe aƙalla samfura ɗaya mai wadata a cikin mai mai kyau, kamar su avocados, man zaitun ko kuma ƙwayar sunflower. Zasu tabbatar da daidaitaccen sukari a cikin jini kuma suna hana sha'awar shaye-shaye da rana.
- Enauki enzymes na narkewa (wani nau'in abincin abinci) don shan abubuwan gina jiki masu yawa daga abincin ku. Idan kun lura da ingantaccen cigaba a cikin wadar zuci bayan ɗaukar enzyme, kada ku ji tsoron ɗauka tare da kowane abinci. Amma idan kun sha shi sau ɗaya kawai a rana, ku tabbata cewa wannan ya faru da abincin da ya fi girma, wato, a abincin rana.
Manyan shayi
- Yi abun ciye-ciye bayan kwana biyu da rabi ko uku da rabi bayan abincin dare.
- Zaɓi abun ciye-ciye mai gina jiki wanda zai sa ku ji yunwa har abincin dare. Ga 'yan misalai: gurasar shinkafa tare da avocado, hummus ko yanki na nono kaza, apple tare da gyada na halitta, goji berries tare da almon.
Abincin dare
- Yi abincin dare biyu da rabi ko uku da rabi bayan abin sha da rana.
- Shirya kwano wanda ya ƙunshi kayan lambu ko furotin na dabba da kayan marmari ko dafa abinci.
- Guji hatsi da Sweets na kowane irin. Idan kun ci su da maraice, lokacin da kuke ƙarancin aiki, glucose, wataƙila, ba za'a yi amfani dashi azaman makamashi ba, amma zai shiga cikin kitse na jiki.
Shirya abincin dare don kuyi barci uku da rabi - sa'o'i huɗu bayan shi. Idan kun kasance a farke tsawon lokaci, to kuwa kun sake jin yunwa kuma, a zahiri, zaku so shaye-shaye a matsayin tushen hanzari.
