Ciwon sukari mellitus cuta ce mai girma. Yawancin likitoci sun ce ciwon sukari hanya ce ta rayuwa. Sabili da haka, wannan binciken yana sa ku canza tsoffin al'adunku.
An sani cewa nau'in ciwon sukari na 2 ana nuna shi ta haɓaka glucose na jini saboda ƙarancin aiki na tsibirin pancreatic wanda ke haifar da insulin, ko haɓaka haƙuri (rigakafi) na masu karɓa na hormone.
Mataki na farko na magani shine gyaran abinci. Mutanen da ke da nau'in ciwon sukari na 2 suna buƙatar cikakken sarrafa abincin su, yin lissafin abincin bisa ga tebur na musamman.
Ka'idodin abinci
Ka'idar asali don gina ingantaccen abinci don ciwon sukari shine ƙididdigar carbohydrates. Ana canza su a ƙarƙashin aikin enzymes zuwa glucose. Sabili da haka, kowane abinci yana tayar da sukari na jini. Haɓaka ya bambanta kawai da yawa. Sabili da haka, ba shi yiwuwa a amsa tambaya wacce abinci ke rage sukarin jini. Magungunan glucose ne kawai ke da tasirin irin wannan, amma ba abinci ba. Amma akwai abincin da ke ƙara sukari kaɗan.
Don tabbatar da cewa abincin da aka cinye yana da amfani kamar yadda zai yiwu kuma baya ƙara haɓaka matakin sukari a cikin jini, yanzu ana amfani da manufar glycemic index.
Manuniyar Glycemic
Likitoci a ƙarshen ƙarni na 20 sun gano cewa kowane samfurin yana da jigon glycemic index. An aiwatar da waɗannan abubuwan ci gaba ne kawai don magani da kuma rigakafin cututtukan sukari na 2 na cutar sankara - maganin abinci. Yanzu, ilimin ƙididdigar glycemic index na samfuran yana taimaka wa mutane masu lafiya su jagoranci rayuwa mai cikakken da ta dace.
Wannan manuniya ce wacce ke nuna dai-dai da alkaluman don kara yawan glucose na jini bayan cin wani samfurin. Yana da kowa ga kowane tasa kuma jeri daga 5-50 raka'a. Ana lissafta ƙimar ƙididdiga a cikin dakin gwaje-gwaje da haɗuwa.
Mutanen da ke fama da ciwon sukari na 2 suna da shawarar cin waɗancan abincin waɗanda glycemic index ba su wuce 30 ba.
Abin takaici, yawancin marasa lafiya sun yi imanin cewa lokacin da suka canza zuwa abinci na musamman, rayuwarsu za ta juya zuwa "zama mara misaltuwa." Amma wannan ba haka bane. Abincin kowane nau'i, wanda aka zaɓa bisa ga bayanin martaba na glycemic, na iya zama mai daɗi da amfani.
Kayan Abinci
Cikakken abinci mai gina jiki ya haɗa da 'ya'yan itatuwa, kayan marmari, hatsi, madara da samfuran nama. Kawai ɗaukacin waɗannan samfuran zasu iya tabbatar da isasshen ƙwayar bitamin da ma'adanai a cikin jiki, daidaitaccen rabo na kayan lambu da ƙashin dabbobi. Hakanan, tare da taimakon cikakken abinci, zaku iya zaɓar abubuwan da ake buƙata sunadarai, fats da carbohydrates sosai. Amma kasancewar cutar tana buƙatar lissafin ƙididdigar glycemic na kowane samfurin, da kuma zaɓi na mutum na nau'in da adadin abinci.
Bari muyi zurfin bincike kan kowane rukunin abubuwan gina jiki.
Kayan lambu
Kayan lambu suna da ingancin rage abinci da sukari-jini ga masu ciwon sukari na 2. Wannan ba gaskiya bane. Amma akwai wasu gaskiya a cikin wannan bayanin. Godiya ga amfani da kayan lambu, sukari jini baya girma. Sabili da haka, ana iya cinye su a adadi mara iyaka. Banda kawai wakilan waɗanda ke ɗauke da babban adadin sitaci (dankali, masara). Yana da hadaddun carbohydrate wanda ke haɓaka ƙayyadaddun ƙwayar glycemic na samfurin.
Hakanan, haɗuwa da kayan lambu a cikin abincin yana taimakawa wajen daidaita nauyi, wanda shine mafi yawan lokuta matsala a cikin mutanen da ke fama da ciwon sukari na 2. Kayan lambu, ban da ƙaramin ma'anar glycemic, suna da ƙarancin kalori. Sabili da haka, sake amfani da makamashi yayin amfani da su bai isa ba. Jiki yana jin ƙarancin kuzari kuma ya fara amfani da kayan sa. Ana adana fat mai aka tara kuma ana sarrafa su zuwa makamashi.
Baya ga ƙarancin kalori, kayan lambu suna da fiber a cikin abun da ke cikin su, wanda ke taimaka wajan kunna narkewar abinci da haɓaka metabolism. Sau da yawa a cikin mutane masu kiba, waɗannan hanyoyin suna da isasshen matakin, kuma don asarar nauyi da al'ada, wajibi ne a kara shi.
Kayan lambu masu zuwa, sabo ne ko kuma bayan lokacin zafi (dafaffen, steamed, gasa), taimakawa rage sukari:
- zucchini;
- kabeji;
- radish;
- kwai;
- kokwamba
- seleri;
- Urushalima artichoke;
- salatin;
- barkono mai dadi;
- bishiyar asparagus
- sabo mai ganye;
- kabewa
- Tumatir
- maharbi;
- wake;
- alayyafo
Green kayan lambu suna da kyau ga masu ciwon sukari saboda yawan sinadarin magnesium da suke dasu. Wannan kashi yana taimakawa haɓaka metabolism, sakamakon abin da abinci ke rage ƙananan sukari na jini a cikin nau'in ciwon sukari na 2.
Idan ba ka bi jerin ba, to ya kamata ka fifita waɗancan kayan lambu da ke da koren launi ko kuma kusan ba su da ma'ana mai kyau.
'Ya'yan itace
Abin takaici, sanarwa bayyananne lokacin da aka rasa nauyi wanda za'a iya canza samfuran gari mai kyau tare da 'ya'yan itatuwa ba ya aiki da nau'in ciwon sukari na 2. Gaskiyar ita ce 'ya'yan itãcen marmari na da ɗanɗano kaɗan saboda yawan abubuwan glucose. Haka kuma, galibi suna dauke da carbohydrates mai sauri, ikon sarrafawa wanda ya kamata ya fara zuwa.
Nau'in na 2 na ciwon sukari mellitus bai cire yiwuwar jin daɗin 'ya'yan itace sabo ba, amma a nan akwai buƙatar ka mai da hankali sosai. Yi amfani kawai da waɗancan samfuran waɗanda ke da alamar glycemic index waɗanda basu wuce raka'a 30 ba.
Yi la'akari da 'ya'yan itatuwa mafi lafiya da nau'in sakamako akan jiki.
- Kari Yana da wadatar gaske a cikin fiber, wanda ke taimakawa inganta narkewa da kuma hana yiwuwar maƙarƙashiya yayin bin abinci mai ƙarancin carb. Hakanan Cherry tana da wadataccen abinci a cikin bitamin C kuma yana da kaddarorin antioxidant, wanda ke tasiri sosai ga yanayin jiki kuma yana kawar da cutarwa.
- Lemun tsamiYana da amfani sosai, yayin da abin da ya ƙunsa ya rage tasirin sakamako a kan glycemia (matakin sukari na jini) na sauran abubuwan haɗin abinci tare da babban glycemic index. Hakanan ban sha'awa shine ƙirar kalori mara kyau. Ana samun wannan ta hanyar gaskiyar cewa lemun tsami kanta tana haifar da karuwar haɓakar metabolism duk da gaskiyar cewa samfurin yana da ƙarancin kalori. Vitamin C, rutin da limonene a cikin kayan sune kyawawan dabi'u don daidaita al'ada a cikin sukari. Hakanan za'a iya cinye sauran 'ya'yan itacen Citrus.
- Apples kore tare da bawo.'Ya'yan itãcen marmari na da a cikin abun da ke ciki (a kwasfa) mai yawan baƙin ƙarfe, bitamin P, C, K, pectin, fiber, potassium. Cin apples zai taimaka wajan samin karancin ma'adinan da kuma abubuwan bitamin don inganta haɓakar sel. Fiber yana haɓaka metabolism kuma yana daidaita narkewa. Amma kada ku ci apples masu yawa. Isasshen kullun don cin 1 manyan ko ƙananan apples kaɗan.
- AvocadoWannan shi ne ɗayan fruitsan fruitsan itacen da suke shafar sukarin jininka ta hanyar rage shi. Yana inganta mai saukin kamuwa da insulin. Sabili da haka, avocado itace 'ya'yan itace mai amfani sosai ga masu ciwon sukari na 2. Baya ga kaddarorinsa masu amfani, ya ƙunshi babban adadin furotin, ma'adinai masu amfani (jan ƙarfe, phosphorus, magnesium, potassium, baƙin ƙarfe), da kuma sake farfado da abubuwanda suka cancanta na folic acid a jiki.
Kayan abinci
Abu ne mai matukar wahala a zabi kayayyakin nama wadanda zasu dace da matsayin da aka ayyana. Abin takaici, wasu masana harkar abinci da likitoci sun bada shawarar ban da nama daga abincin da mai ciwon sukari mai nau'in 2, amma har yanzu wasu nau'ikan suna karba.
Babban yanayin amfani shine low a cikin carbohydrates kuma mai girma a cikin furotin. Waɗannan nau'ikan nama suna da irin wannan maganin:
- murfin katako;
- turkey mara fata;
- zomo mara fata;
- nono mara fata.
Duk waɗannan samfuran suna da amfani kuma ana yarda da su ne kawai idan an bi ka'idodin kulawa da zafi. Duk nama ya kamata a dafa shi sosai.
Kifi
Wannan panacea ne ga abinci mai karancin abinci. Kifi ne da ke taimaka wa sake samar da ingantaccen tsarin wadatar garkuwar dabbobi da kitsen mai da sinadarin carbohydrates. Sau da yawa ana bada shawara cewa kayan maye nama gaba ɗaya su kasance tare da samfuran kifi.
Akwai ma abubuwan cin abincin kifi na musamman. A lokaci guda, yakamata a haɗa kifin da kifin abincin a cikin abinci aƙalla sau 8 a wata. Wannan yana taimakawa ga daidaita yanayin bayanan glycemic na jini da rage jimlar cholesterol, wanda ke hana haɗarin cututtukan zuciya.
Ya kamata a dafa kifin teku da mai mai kitse a cikin nau'in wanka mai kauri ko gasa a cikin tanda. Kifi mai tafasa yana da amfani. Dole ne a cire samfuran soyayyen, tun da ƙarin abubuwan haɗin da ake buƙata don soya ƙara adadin ƙwayar glycemic da abun da ke cikin kalori na samfurin.
Dabbobin
Porridge shine mafi amfani gefen abinci ga kowane tasa, tunda kusan dukkanin hatsi sun ƙunshi kawai carbohydrates jinkirin da sunadarai. Abubuwan carbohydrates mai sauri a cikinsu suna cikin iyaka mai iyaka.
Karkashin carbohydrates mai santsi baya haifar da karuwa a cikin sukari na jini, amma a'a taimakawa wajen daidaita shi.
Mafi amfani shine oatmeal. Zai zama karin kumallo mafi kyau ga kowane mutum. Porridge yana da wadatar fiber, ya zama fim mai kariya wanda ya rufe mucosa na ciki. Wannan yana kare shi daga yawan zafin muggan kwayoyi.
Abincin da ke taimakawa rage yawan sukari na jini:
- gero;
- buckwheat;
- lentil
- launin ruwan kasa da shinkafa daji;
- ganyen sha'ir;
- alkama alkama.
Kayayyakin madara
Rashin madara mara kyau ya shafi glucose jini. Duk wannan ya faru ne saboda maganin lactose - wani ƙwayar carbohydrate mai sauri. Don haka, zabi ya kamata ya dogara da wadancan kayan kiwo da aka yi maganin zafi. Lokacin dafa abinci, daukacin carbohydrate dole ne ya sami lokaci don rushewa.
Don haka, an ba da cheeses don amfani. Enzymes na musamman waɗanda suke da muhimmanci a cikin shirye-shiryen samfurin sun lalata madarar sukari, suna sanya cuku gaba ɗaya mai lafiya ga masu ciwon sukari. An kuma ba da izinin ƙara ɗakin cuku na gida a cikin abincin. Amma kashi na yau da kullun kada ya wuce gram 150. Wannan saboda cinikin lokacin cinikin cuku gida bazai iya "aiwatarwa" ba duk carbohydrate madara.
Tabbatar duba abubuwanda ke ciki, kamar yadda wasu masana'antun zasu iya ƙara carbohydrates mai sauri, har ma da sukari mai tsabta, a cikin taro kuma kula da dandano. Sabili da haka, ana bada shawarar man shanu na gida don amfani.
Yogurt na zahiri ba tare da ƙari ba jam, jam, 'ya'yan itatuwa da sukari, da kuma ɗan ƙaramin ƙamshi ma ana barin su daga kayayyakin kiwo.
Sauran kayayyakin
Yada abincin tare da kwayoyi (cedar, walnuts, peanuts, almonds and other). Suna da arziki a cikin furotin da jinkirin carbohydrates. Amma abubuwan da ke cikin kalori suna da matukar girma, saboda haka yakamata ka iyakance amfaninsu ga mutanen da ke da nauyin jiki sosai.
Hakanan ana maraba da dangin legume da namomin kaza a cikin abincin, saboda suna ƙunshe da abubuwa da yawa abubuwan gano abubuwa da sunadarai masu mahimmanci, carbohydrates jinkirin.
Abubuwan sha a cikin shayi ko kofi suna iya bugu tare da jin dadi iri ɗaya, amma dole ne ku koyi yadda za ku shirya su ba tare da sukari ba.
Kayan soya suna taimakawa wajen cike marassa lafiyar karancin madara da kayayyakin kiwo ba bisa ka’ida ba. Su ne gaba daya m ga masu ciwon sukari.
Yana da kyau a tuna cewa ci gaba da rage cin abinci koyaushe shine farkon wuri, tunda rashin tsokana don haɓaka glucose yana buƙatar buƙatar maganin warkewa. Wannan yana rage haɗarin rikitarwa.
Amma kar a manta da sauran gyare-gyare na salon kuma ƙin kula da magani. Tun lokacin da aka zaɓi zaɓi na rayuwa mai gamsarwa tare da cutar aiki ne mai tsayi da ɗaukar hoto wanda aka lasafta shi da kyakkyawan jin daɗinsa da tsawon rai.
