Kuna son Sweets? Idan kana da nau'in ciwon sukari na 2, dole ne ka mallaki kanka. Amma wani lokacin sha'awar tana da ƙarfi sosai, kuma kadaici a teburin gama gari yana da matukar tayar da hankali. Wataƙila sha'awar carbohydrates tana kasancewa cikin jikinmu ta halitta - kawai saboda carbohydrates sune asalin tushen ƙarfinmu.
Amma a cikin mutanen da ke da ciwon sukari, duk carbohydrates dole ne a la'akari da shi sosai, saboda suna shafar matakin glucose a cikin jini. Don haka, kuna buƙatar koyon yadda ake sarrafa shi. Americanungiyar Ma'aikatar Lafiya ta Amurka sosai, tare da haɗin gwiwar masana a kan ciwon sukari, sun ba da shawarwari da yawa kan yadda za ku iya sarrafa sha'awarku don abubuwan kwalliya da carbohydrates, kuma a lokaci guda ba ku cika cikin ƙananan nishaɗi ba.
1) Shirya
Idan kuna tunanin carbohydrates, yi ƙoƙarin rubuta Sweets a cikin menu ɗinku dangane da waɗannan ƙididdigar. Misali, canza babban carb ko abinci maras carb guda biyu don magani daya mai dadi kuma ka tabbata cewa kana tsakanin zangon karban carbohydrates dinka. Kuna iya amfani da ɗayan aikace-aikacen don wayowin komai don wannan - yanzu sun dace, da sauri kuma sun haɗa da kayan samfuri masu yawa.
2) Gudanar da sabis
Idan kana son cin alewa, ɗauki ƙarami. Yi ƙoƙarin guje wa Sweets da aka yi da sukari mai tsabta irin su alewa (suna ɗaukaka sukari sosai), kuma a maimakon haka zaɓi wani abu tare da kwayoyi ko cakulan duhu. Kar ka manta yin la’akari da abin da aka ci lokacin ƙidaya carbohydrates. Sweets, har ma da ƙananan, suna dauke da carbohydrates mai yawa.
3) Tabbatar cewa ba ku gaji ba
Wani lokacin mukan dauki gajiya saboda yunwar. Idan lokacin yamma ne kuma kwanannan kun ci abincin dare, wataƙila ba ku jin yunwa, wato gaji. Guji gwajin cin abinci mai dadi a irin wannan lokacin. Guji abubuwan ciye-ciye na dare, yafi dacewa zaka iya sarrafa sukari kawai, har ma da nauyinka.
4) Tabbatar cewa ba ku jin yunwa
Abun sha'awar Sweets da sharri zai taimaka wajen sarrafa abinci mai daidaita. Yi ƙoƙarin cin abinci akan jadawalin yau da kullun kuma kar ku tsallake abinci. Tabbatar don fara ranar tare da karin kumallo kuma kun haɗa da hadaddun, carbohydrates na fiber mai fiber a cikin abincinku. Irin wannan nau'in abinci, kamar hatsi gaba ɗaya, kayan lemo da dankali mai daɗi, zasu taimaka jin ƙoshin lafiya da ƙoshin lafiya.
5) Tabbatar cewa baka da ƙarancin sukari
Yin tsalle da makara tare da abinci, har da wasu magunguna, na iya haifar da faɗuwar sukari cikin jini. Idan ka sami kanka a cikin irin wannan halin, yana da daraja ka auna sukarinka na yanzu. Idan mit ɗin ya nuna ƙasa da 3.9 mmol / L, ci game da 15 g na carbohydrates mai sauri-sauri, alal misali: 120 ml ruwan lemu, 5 alewa, Allunan glucose 4. Sake maimaita sukari bayan mintina 15. Idan har ba ta kai darajar abubuwan da kuka nufa ba, dole ne ku sake cin abinci game da 15 g na carbohydrates mai sauri-sauri. Bayan wannan, wataƙila ku sami cizo don ci ko cin abinci da kyau don kada sukarinku ya sake faɗuwa.
Lokacin da kuke samun hypoglycemia, kuna jin gajiya da yunwa. Wannan yanayin na iya zama haɗari idan ba a yi komai ba. Idan sukari ya fadi sau da yawa, tuntuɓi mai kula da lafiya; zaku iya maye gurbin magani.
6) Sanya wannan lokacin na musamman
"Sace" daya ko biyu tablespoons na kayan zaki daga farantin aboki. Yarjejeniyar da aka raba tare da ku ta sa ya zama na musamman kuma a lokaci guda yana ba ku damar sarrafa sashin. Af, wannan hanyar ba za a jarabce ku da ku ci sashin gaba ɗaya ba.
7) "Kada a sanya sukari" ba yana nufin "rashin kyautar carbohydrate"
Tabbas, zaku iya gwada Sweets ba tare da sukari ba, amma ku tuna cewa suma suna da fa'ida da wadatar su. Sabili da haka, a hankali karanta abun da ke ciki kuma duba yadda yawancin carbohydrates suke a cikinsu.
8) Ci abinci da gangan
Idan kun ci wani abu da kuka so da gaske, ba da kanku ga ayyukan duka. Sanya magani a kan farantin mai kyau ko saucer, saita shi akan tebur, zauna kusa da shi, sha'awan ta, sannan kawai ci gaba da sauri. Kada ku ci yayin da kuke gudana, a gaban TV ko kwamfuta, a hankali. Don haka zaku sami damar rage girman rabo kuma kada ku ci mai yawa, kuma ku sami kusan jin daɗi.
9) Zabi "kyawawan abubuwa" masu lafiya
Akwai daɗi sosai kuma babu kamawa, amma abubuwa ne masu daɗi. Abun sha'awar shaye-shaye na iya gamsuwa, alal misali, tare da taimakon 'ya'yan itace. Nemo wani abu wanda ba a saka shi ba wanda ya dace da kai, kuma cin wannan samfurin musamman a cikin “mawuyacin” yanayi.
