Yawan adadin glucose a cikin jinin mutum ba koyaushe yana nuna cewa mai haƙuri yana da ciwon sukari ba. A halin yanzu, idan ba ku ɗauki matakan da suka dace don sarrafa alamun sukari a cikin jiki ba, wannan cutar na iya haɓaka lokaci.
Dangane da wannan, a alamun farko na firgita, kuna buƙatar kula da tsarin abinci kuma ku fara ɗaukar abincin rage sukari. Hakanan yana da mahimmanci don fara yin motsa jiki na yau da kullun waɗanda ke da niyyar rage ƙimar glucose.
Lokacin zabar samfuran abinci, ya zama dole a mai da hankali kan ƙididdigar glycemic su, wanda ke ƙayyade matakin sukari da ke ciki. Wannan na iya taimaka wa tebur wanda samfirin da ke cikin ƙananan sukari na jini aka jera su.
Alamar Glycemic Product
Duk samfuran suna da abun da ake kira glycemic index, wanda ke nuna alamar tasiri kan karuwar sukarin jini. Rukunin 5 ana ɗauka mafi ƙanƙantar, kuma mafi girman shine raka'a 50. Don haka, alal misali, ƙaramin mai nuna alama shine 5 don abincin teku, ganye da kayan lambu suna da ƙididdigar glycemic na 15.
Mafi sau da yawa, abincin da ke da amfani ga masu ciwon sukari yana da ƙima ba fiye da 30. An yi imanin cewa irin waɗannan jita-jita waɗanda aka haɗa a cikin abincin mai ciwon sukari suna da tasiri a cikin lafiyar mai haƙuri.
Don haɓaka abincin daidai, da farko, wajibi ne a mai da hankali ga waɗannan alamun. Duk samfuran da ke iya rage yawan glucose na jini suna da ƙananan ƙididdiga, kuma ya kamata a saka su cikin menu.
Waɗanne abinci ne ke rage sukari?
Kayan abincin teku shine jagora a cikin abinci mafi amfani ga masu ciwon sukari - waɗannan abinci masu rage jini suna da ƙididdigar yawan glycemic na 5. Babban fa'idodin kiwon lafiya shine cewa kusan babu carbohydrates a cikin abincin abincin da ke shafar matakan glucose na jini. Sun ƙunshi adadin furotin da ake buƙata don abinci mai kyau.
Bugu da ƙari, squids, mussel, shrimp da sauran abincin abincin teku suna tsoma baki tare da haɓakar ciwon kansa. Da farko dai suna da amfani ga waɗanda ke neman yin asarar nauyi da kuma daidaita nauyin jikinsu.
Kayan lambu da ganyayyaki masu ganye suna da ƙarancin sukari, suna da ƙima kaɗan, kuma suna da wadataccen abinci a cikin jinkirin carbohydrates da fiber na shuka. Lokacin zabar samfuran tsire-tsire, yana da mahimmanci a mai da hankali ga kayan lambu waɗanda suke kore, tunda sune ƙarancin wadatar glucose.
Musamman ma amfani a cikin bazara. Lokacin da mai haƙuri ya sami matsala ta karancin bitamin da fiber. Abincin ya kamata ya hada da seleri, bishiyar asparagus, kabeji, zucchini, cucumbers, alayyafo da sauran ganye.
Hakanan, waxes kamar su:
- barkono mai dadi
- radish
- tumatir
- kwai
- beets.
Kudin artichoke, wanda daga salatin ake yi, ana ɗauke shi da amfani musamman ga masu ciwon sukari. Ya ƙunshi abubuwa masu amfani, waɗanda sune analog na halitta na insulin kuma basa barin glucose ya tashi sama da na al'ada.
'Ya'yan itãcen marmari da' ya'yan itatuwa Citrus
Daga cikin 'ya'yan itãcen marmari, babban shugaba shi ne' ya'yan itatuwa Citrus, waɗanda ke rage matakin sukari na jini a cikin masu ciwon sukari. Oranges na dauke da sinadarin fiber mai lafiya, wanda ke rage jinkirin daukar glucose a cikin jini. Lemon yana da ikon toshe tasirin cutar sugar na wasu abinci. Innabi yana ƙara tasirin insulin akan jiki.
Avocado yana da dukiya iri ɗaya, amma ba ta amfani da 'ya'yan itatuwa Citrus. Wadannan 'ya'yan itatuwa suna da fiber mai narkewa, antioxidants da folic acid a cikin abubuwan da ke cikin su kuma ana iya ciyar da su da hawan jini.
Hakanan, apples waɗanda suke cin abinci tare da bawo suna da tasirin gaske akan matakan glucose na jini. Idan galibi ana ɗaukar su azaman abinci, aikin ƙwaƙwalwar zuciya yana al'ada, wanda yake da mahimmanci musamman ga waɗanda ke fama da ciwon sukari.
Cereals da ganye
Ganyayyaki suna da tasirin gaske wajen rage matakan sukari. Sun ƙunshi fiber mai amfani da kuma bitamin waɗanda ke rage matakin glucose a jiki. Musamman ma fiber a cikin fiber sune jita-jita daga kwayoyi, hatsi da kayan lebur. Babban adadin carbohydrates mai mahimmanci yana ƙunshe a ciki
- soya
- lentil
- Peas
- wake.
Daga cikin hatsi, jita-jita na oatmeal yana shafar matakan sukari. Don ƙara zaki, kuna buƙatar ƙara pero, ayaba ko abarba mai bushe maimakon sukari. Kwayoyi kuma suna daidaita matakan glucose, amma suna buƙatar cinye shi a cikin iyakance, saboda suna ɗauke da adadin kuzari, waɗanda zasu iya cutar da lafiyar.
Ganye da kayan ƙanshi da aka zaɓa da kyau za su taimaka wajen gyara sukarin jininka. A cewar likitocin, wasu kayan ƙanshi suna da kyau rigakafin ga marasa lafiya da ciwon sukari. Za su haifar da sakamako na musamman idan an ƙara su cikin jita-jita waɗanda ke nufin rage glucose. Irin waɗannan kayan yaji sun haɗa da:
- ganye
- ginger
- mustard
- vinegar
Musamman ma amfani da kirfa, wanda kuke buƙatar ɗauka yau da kullun a cikin teaspoons 0.25. Tafarnuwa na taimakawa fitsari don samar da insulin sau biyu kamar yadda yake aiki kuma yana ɗauke da magungunan antioxidants waɗanda ke ƙarfafa jikin mutum.
Jerin Abinci na Kiwon lafiya
Game da keta matakan sukari na jini, an wajabta abinci na musamman ga masu ciwon sukari, waɗanda ke ware yawancin abinci mara kyau, masu kitse da abinci mai yaji, gami da abubuwan sha.
Don fahimtar abin da za ku iya ci tare da ciwon sukari, marasa lafiya ya kamata su tsara jerin abinci na musamman da aka ba da izinin hauka. Daga cikin su, da fari ya kamata ya zama jita-jita wanda ke rage sukarin jini.
Ruwan abincin teku da tofu na taimakawa wajen kiyaye matakan glucose na jini al'ada.
Increasearamin haɓaka a cikin glucose yana rinjayi kabeji, zucchini da salatin kore.
Kayayyakin kamar blackcurrant, zaituni, turnips, Urushalima artichoke, tushen ginger, zaituni, tumatur, barkono, seleri, radishes suna da sakamako mai rage ƙarfi.
Saboda mahimmancin abun ciki na fiber, oatmeal da abinci daga gare shi yana dacewa da jiki.
Kwayoyi a cikin karamin adadin rage haɗarin ciwon sukari.
Saboda wadataccen sinadarin magnesium, alayyafo ya bar magudanar jini da matakan sukari na jini.
Magnesium, fiber, da polyphenol mahaɗan da aka samo a cikin kirfa ƙananan sukari na jini.
Cherry abu ne mai kyawun antioxidant, yana da karancin adadin kuzari da mahimmancin adadin fiber.
Inabi da lemun tsami saboda kasancewar limonene, rutin da bitamin C suna taimakawa wajen kiyaye matakan glucose da kuma tallafawa aikin garkuwar jiki. An ba da shawarar yin amfani da su azaman ƙari a cikin salads, kuma tabbas, zai yi kyau idan kun san irin 'ya'yan itatuwa da zaku iya ci tare da ciwon sukari.
Avocados yana kara tasirin insulin akan jiki kuma yana tallafawa jiki da sinadarin phosphorus, magnesium, iron, folic acid da sauran abubuwa masu amfani.
Flaxseed oil ya ƙunshi jan ƙarfe, nitamine, mai kitse, magnesium, phosphorus da sauran abubuwa masu amfani waɗanda ke rage matakan glucose a jiki.
Fresh albasa lowers ba kawai sukari jini, amma kuma cholesterol.
Tafarnuwa yana aiki a matsayin kyakkyawan antioxidant, kuma yana da tasiri mai ƙarfafawa a cikin ƙwayar ƙwayar cuta, yana ninka samar da insulin.
Miyar wake tana rage jinkirin sha saboda yawan furotin.
Namomin kaza yana haɗe da zaren fiber da ruwa, sabili da haka, baya shafar haɓakar glucose.
Kifi, kaza da nama suna da sinadari, wanda ke hana saurin sukari cikin sauri.
Ganyayyaki da kwano daga gare su suna kawar da abubuwa masu guba a jiki da kuma caccakar shaye-shayen glucose.
Daga cikin 'ya'yan itatuwa, masu ciwon sukari suna buƙatar cin strawberries, peeled apples, kankana, ayaba, pears.
Marasa lafiya da ciwon sukari mellitus ba a ba da shawarar cin abinci na dankali, masara, karas, beets.
