Cutar sukari wani yanayi ne wanda yake lalacewa a cikin jini wanda kuma matakinsa a cikin jini ya hauhawa. A zahiri, wannan juyawa ne daga ingantaccen metabolism na metabolism zuwa ciwon sukari. A cewar kididdigar, duk cutar ta biyu na kamuwa da cutar sankara a cikin shekaru 5 na iya juya ya zama cikakkiyar cuta. Amma zaka iya hana hakan, kuma zamu fada maka yadda hakan zai yiwu.
Jin labarin kamuwa da cutar sankara a karon farko, mutane suna amsawa ta hanyoyi biyu. Wasu sun ce: "A, a bayyane yake, komai ya tafi ga abin da ke, menene yanzu ..." latterarshen ba su yarda su zauna ba: "Dole ne in yi wani abu game da shi!"
Idan ka kasance cikin rukuni na biyu, da gaske zaka iya yin abubuwa da yawa don rage haɗarin ka kuma ba ciwon sukari ba. Da farko, wannan ya shafi canje-canjen rayuwa da canje-canje na tsarin abinci.
Me nake da shi yanzu?
1. Legends
Duk wani abin da ake ci dangane da girke-girke tare da kayan gargajiya - waken soya, kowane irin wake da lentil - na da fa'ida mai amfani ga matakin glucose a cikin jininka, kuma sakamakon zai daɗe. Menene sirrin? “Sitaccen sitaci” din dake jikinsu, wanda ba ya narke a cikin karamin hanji kuma, ba a canza shi ba, ya shiga cikin hanji, yayin da yake samar da kwayoyin cuta masu amfani a cikin hanji da kuma inganta yadda jikinka zai amsa insulin. Hakanan ana samun irin wannan sitaci a cikin ayaba na kore, ƙamshi mai da dankali - dafa shi da daskararre (farin ciki ga masu son salatin dankalin turawa waɗanda suka san yadda ake sarrafa sassan su!). Dangane da bincike, yawan kayan kwalliya na rage hadarin kamuwa da ciwon sukari da kashi 35%, a wannan karon akwai shawarar maye gurbin rabin abincin da aka saba ci yayin rana tare da kayan kiwo.
2. Kwayoyi
Sun ƙunshi kitsen da ba a cika aiki ba, furotin, fiber, da folates (fili na folic acid) waɗanda ke haɓaka glucose jini a cikin mutanen da ke ɗauke da ciwon sukari na 2 kuma suna taimakawa hana shi ci gaba a cikin mutane masu ciwon sukari. Don cimma sakamako bayyane, kuna buƙatar cinye kusan 50 g na kwayoyi kowace rana.
3. Yogurt
Servingaya daga cikin hidimar yogurt kowace rana yana rage haɗarin kamuwa da cututtukan type 2 da kashi 18%, bisa ga binciken da aka gudanar tsakanin mutane underan shekaru 30. Akwai wasu bayanai da yawa, amma babban abin magana shi ne, yawan kiba mai kauri da yogurt ba tare da matsala ba, na taimaka wajan rage nauyi, da rage fatar ido wani tasiri ne na hana ci gaban nau'in ciwon sukari na 2.
4. Duk hatsi
Kasancewa da dabi'un yau da kullun ciki har da hatsi gaba ɗaya (alkama, hatsin rai, oatmeal da sha'ir, shinkafa daji da quinoa) a cikin abincin, mutane ba su da yiwuwar kamuwa da ciwon sukari, a cewar masana na Amurka waɗanda ke gabatar da shawarwarin abinci na yau da kullun a Amurka.
5. Cinnamon
Cakuda kirfa a cikin safe ko oatmeal ko kofi a kowace rana dan kadan yana rage matakin hawan jini da gullu mai azumi. Lambobin ba su da yawa, amma ba kwa buƙatar yin ƙoƙari sosai don kai su - ƙusoshin cokali 2 a rana sun isa, amma yawancin abubuwan da kuka fi so ko kayan alatu suna farawa suna daɗi sake.
6. Vinegar
Idan kuna shirin cin abinci mai-girma, ƙara ɗan vinegar a cikin kayan miya, ku dafa su da kayan lambu da aka dafa da sauran abinci, sannan matakan glucose a cikin jininka ba za su yi tsalle sosai ba. Vinegar yana da ikon haɓaka amsawar jikin mutum ga insulin, amma bai kamata a kwashe ku da shi ba - musamman waɗanda suke da matsala tare da ƙwayar ƙwayar jijiyoyi.
7. Berries
Zabi kowane - blueberries, raspberries, strawberries, blueberries. Masana kimiyyar Finnish sun gano cewa mutanen da ke cin ganyayyaki da yawa suna da kaso 35% na ƙananan haɗarin kamuwa da cutar sankara a shekaru 19 masu zuwa. Don cimma nasarar wannan sakamako, kuna buƙatar ku ci launi na 50 grams na berries a rana.
8. Kofi
Rashin rigima da ke kewaye da kofi bai tsaya ba, amma akwai shaidar cewa kofuna waɗanda 6-7 na kofi (kuma biyu ko lessasa basu da tasiri a kowace hanya) kowace rana yana rage yawan ciwon sukari. Koyaya, sha kofi cikin hikima, likitoci sunyi gargaɗi, kamar yadda kofi maras nauyi ya tayar da matakin "mummunan" cholesterol. Don haka idan kun sha kofi da kanka, yi amfani da matattara na takarda da jaridar Faransa. Kuma kada ku zagi sukari, cream da syrup!
9. Shayi
Kofin shan shayi na fata a kowace rana yana rage haɗarin kamuwa da ciwon sukari da kashi 3%, da kofuna 6 cikin 15%. Kawai kar a saka sukari da kirim mai mai!
10. Barasa
Mun ji haushi! Amma muna magana ne kawai game da amfani da barasa mai matsakaici. Amma wuce haddi - akasin haka, zai haɓaka damar kamuwa da ciwon sukari. Dangane da binciken Amurkawa da aka yi a tsakanin mutane 477,000, matsakaici da ingantaccen kariya daga cutar sankara shine 1.5 giya a rana. MUHIMMIYA! A cikin Amurka, daidaitaccen "abin sha" ya ƙunshi 14 g na tsarkakakken giya, wanda ya dace, alal misali, zuwa 350 ml na giya na yau da kullun, 140 ml giya (tare da abun da ke cikin barasa kusan 12%) da 45 ml na giya mai lalacewa (vodka, cognac, whiskey, da sauransu). Zai fi kyau, nemi shawara daga likitan ku wanda ya saba da yanayin lafiyar ku.
Me zan iya yi yanzu?
1. Rage nauyi
Ba lallai ba ne da yawa. Ko da kun rasa 7% kawai, yana iya samun sakamako mai warkarwa (kuma duk da haka shi ɗan ƙaramin kilo 6.3 ne ga mutum mai nauyin 90). Mataki na farko shine fara cin abinci mafi ƙoshin lafiya tare da ƙarancin kalori.
2. Ci abinci mai lafiya
Game da irin abincin da ya cancanci ƙarawa a cikin abincin ku, mun rubuta a sama. Kuma yanzu game da yadda, a cikin abin da rabbai da abin da ya cinye. Rabin farantin ya kamata ya cika da kayan lambu mara tsayayye: kowane irin kabeji, ciki har da broccoli da farin kabeji, cucumbers, barkono kararrawa, albasa kore da leeks, zucchini (bishiyar bishiyar asparagus da filayen Brussels suna da amfani musamman). Aya daga cikin rubu'in farant ɗin abinci ne mai tsayayye (dankali, masara ko Peas). Ragowar kwandon shine furotin: kaza, kifi ko kayan tarihi (mafi kyawu, kamar yadda muka shawarta). Yi hankali da kayan lambu da aka gasa da taliya - suna iya haɓaka sukari na jini, kuma cikin sauri.
3. Shiga ciki don wasanni
Za ku rasa nauyi cikin sauri kuma kuna jin daɗi idan kun ƙona ƙarin adadin kuzari. Ba lallai ba ne a yi kamar kana shirya kanka don tsere Yin saurin minti 30 sau 5 a mako ya isa. Zai yi kyau in sami taimakon abokin. Ayyukan motsa jiki kamar hutu da rawa da kuma motsa jiki kamar motsa kaya masu nauyi, na turawa da kuma jan abubuwa suna da kyau. Kuma mafi kyawu - kaɗan kaɗan.
4. Samu isasshen bacci
Samun adadin da ya dace na bacci yana kiyaye matakan glucose na jini lafiya. Idan kunyi bacci mara kyau, farkawa da wuri, ko kuma yin kasa da awanni 5 na dare, kuna kara saurin kamuwa da cutar siga. Yana da kyau don yin bacci 7-8 a rana. Don bacci mai kyau, kar a sha algokol da dare kuma kar a sha maganin kafeyin, je zuwa gado a lokaci guda kuma kar a kunna kayan lantarki kafin a kwanta.
5. Kar a sha taba
Idan kun sha taba, yanzu ne lokacin da za a daina. Masu shan sigari suna da damar 30-40% na haɓaka ciwon sukari. Kuma idan kun kamu da ciwon sukari kuma har yanzu kuna shan sigari, rikice-rikicen da cututtukan sukari ke haifar zai zama mafi ma'ana, kuma sukari zai zama da wuya a shawo kansa.
6. Yi bita da magungunan da kuke shanwa.
Wasu kwayoyi suna haɓaka sukari da matakan cholesterol, suna haifar da kiba kuma suna haifar da hawan jini. Kuma cutar sankarar barna zata kara dagula wadannan munanan sakamakon. Tabbatar yin nazari tare da likitan ku duk abin da aka wajabta muku don rage haɗarin.
7. Dakatar da damuwa
Cutar sukari ba dalili bane don yanke ƙauna. Wannan alama ce cewa lokaci yayi da za ku fara ƙaunar kanku da kuma kula da lafiyarku! Sa'a!
