Abinci mai gina jiki muhimmin bangare ne na rayuwar rayuwar mutum. Yana da mahimmanci musamman ga marasa lafiya da ke fama da ciwon sukari na 2, saboda abinci ne mai ƙoshin lafiya wanda zai iya taimaka wajan magance wannan cutar ko kuma aƙalla, rage ayyukan da ba makawa a jiki.
"Kasancewa da ƙoshin lafiya yana ba shi sauƙi don kula da ciwon sukari na 2, wanda ya haɗa da sarrafa sukarin jininka da rage haɗarin rikice-rikice. Abin da kuka ci yana da mahimmanci don taimakawa sarrafa alamu. Makasudin shine a tsayar da sukari na jini ku kuma hana wuce gona da iri. Indexarancin abinci glycemic index sune hanya mai kyau don yin wannan, kamar ƙananan sukari ko abinci na carbohydrate (wanda ya juya zuwa sukari) ko abincin da ke rushewa kuma a hankali ana kawar dashi. son carbohydrates ko sukari a cikin jini, ”in ji masanin abinci mai gina jiki da kuma motsa jiki Cassandra Barnes.
Abin da samfura don nema
- Ganyayyaki kore mai duhu
Ganyayyaki kore mai duhu, kamar su alayyafo, kabeji, roka da mai ruwa, sun ƙunshi ƙarancin carbohydrates da adadin kuzari, amma yawan fiber. Wato, suna da ƙarancin ma'aunin glycemic index kuma suna taimakawa wajen kula da matakin sukari mai ƙarfi na jini. "Su ma suna da arziki a cikin abubuwan gina jiki kamar su flavonoids da carotenoids - suna iya taimakawa kare mutum daga wasu rikice-rikice na ciwon sukari da cututtukan da suka shafi, kamar cututtukan zuciya," in ji mai koyar da abinci mai gina jiki da mai motsa jiki Cassandra Barnes.
Ciwon sukari da hauhawar jini zai zama abin da ya wuce
- Normalization na sukari -95%
- Cirewa kan jijiyoyin mara wuya - 70%
- Cire zuciyar mai karfin zuciya -90%
- Rabu da cutar hawan jini - 92%
- Increasearuwar kuzarin rana, inganta bacci da dare -97%
- Kifi mai ɗanɗano
"Zabi kifaye masu ƙiba irin su mackerel, kifin masara, sardines da herring. Sune tushen omega-3 da ke rage kumburi da tallafawa lafiyar zuciya, wanda yake da matukar muhimmanci ga mutanen da ke fama da ciwon sukari na 2. Suma suna iya zama babban tushen bitamin. B12, wanda wasu magunguna masu ciwon sukari suka cika kuma yana da mahimmanci ga kwakwalwarmu da tsarin jijiyoyinmu, kuzari da rigakafi, ”in ji Cassandra Barnes, masanin abincin.
Don ba kanka ƙarin ƙarfin haɓaka, zaku iya gwada kayan abinci kamar CuraLin (//curalife.ru/). "CuraLin wani tsari ne na musamman wanda aka tsara musamman wanda ya kunshi ganyayyaki goma da kayan shuka wanda aka saba amfani dashi don kula da yanayin insulin da kuma taimakawa wajen shawo kan matakan glucose na jini. Amma idan ana kula da ku ga masu ciwon sukari na 2, ku nemi likitanku kafin farawa. kari, "in ji mai koyar da abinci mai gina jiki da mai motsa jiki Cassandra Barnes.
- Amintaccen
Fara kowane abinci tare da karamin adadin furotin, saboda wannan zai shirya jikin don ƙarin abinci. Protein yana rage jinkirin samar da insulin, yana taimakawa daidaita matakan sukari na jini kuma yana sa ya sami damar jin dadi sosai. "Gwada cin ƙwai don karin kumallo ko ƙara foda na furotin a yogurt," ya ba da shawara ga Pippa Campbell, mai ba da shawara game da abinci mai gina jiki da masu nauyi.
- Berries da kwayoyi
Abincin ku, ku ci berries mai arzikin furotin kamar su blackberries, cherries, blueberries. Yogurt na zaitun tare da tablespoon na tsaba ko yankakken kwayoyi shima babban ne. Abin karin kumallo ne kuma lafiya abun ciye-ciye, "in ji Cassandra Barnes, masanin abinci mai gina jiki.
- Dankalin turawa da aka soya
"Fries na Faransanci yana da girma a cikin carbohydrates, kuma abinci mai soyayyen abinci yana da ƙwayoyin guba wanda zai iya haifar da kumburi, wanda ke kara haɗarin cutar zuciya," in ji Dokta Wendy Denning. Za'a iya maye gurbin dankalin turawa tare da dankalin turawa mai zaki, yana da babban bangaren antioxidant da ƙarancin glycemic index.
- Abin sha mai taushi
“Sukari a daidaitaccen abin sha shine, ainihin, babban dalilin da yasa ake nisanta shi. Amma koda abubuwan sha mai ƙoshin sukari ne suka fi dacewa a cire su daga abincin, kamar yadda masu zaƙin kayan ƙwari da sauran abubuwan da ke cikin su na iya zama da lahani - har ma da ba da gudummawa ga karin nauyi riba! " - yayi bayani game da Cassandra Barnes, masanin abincin.
- Guji abubuwan ciye-ciye da aka riga aka shirya
Wendy Denning ta ba da shawarar "abincin da aka riga aka kunsa yana da wadataccen abinci mai narkewa wanda zai iya haɓaka sukari na jini.
- Gurasar fari da kayan gasa da aka yi da farin farin
“Ku fitar da farin burodi da farin farin burodi irin su kek, pizza da kayan kwalliya. Ana yin su ne da gari mai tsafta, da sauri bazu zuwa cikin sukari da jiki ke sha. A zahiri, wasun su suna da babban tsarin glycemic (wato suna kara matakan sukari). jini mafi sauri) fiye da sukari tebur! ", ke ba da shawara ga mai gina jiki Cassandra Ambara. Ana iya maye gurbinsu da madadin hatsi gabaɗaya, kamar su oatmeal da wuri, gurasar hatsin rai, hatsi, shinkafa launin ruwan kasa ko shinkafa.
- Abincin hatsi na karin kumallo
Wendy Denning ta ba da shawara cewa: "Hatsi na karin kumallo suna da wadataccen carbohydrates da sukari da ƙarancin macronutrients, fats da sunadarai. A maimakon haka, ku ci ƙwai 2 da yanki na abincin abincin da aka shirya don karin kumallo," in ji Dokta Wendy Denning.
- 'Ya'yan itãcen marmari
Wendy Denning ta ce "'Ya'yan itãcen marmari da aka bushe suna iya wadatar da sukari sau 3 fiye da' ya'yan itaciyar, don haka zaɓi fruitsa fruitsan 'ya'yan itace saboda suna da abubuwan ƙyamar antioxidants," in ji Dokta Wendy Denning.
