Yaduwar dogon lokaci na aiki mai karfi yana mai da hankali kan siriri, kyakkyawa jiki a cikin mata da maza. Amma ba duk waɗanda suke so su ce ban kwana ga masu yawan kiba ba za su iya jure wannan aiki mai wuya sosai.
Bugu da kari, yawanci kiba yana hade da ciwon suga, wanda ke kawo cikas ga tsarin rasa nauyi.
Yana da wannan dalilin ne cewa mutane da yawa marasa lafiya suna sha'awar yadda za su rasa nauyi a cikin ciwon sukari ba tare da cutar da lafiyar su ba. Masana sun yi iƙirarin cewa irin waɗannan marasa lafiya kawai suna buƙatar bin wasu shawarwari waɗanda zasu taimaka kawar da kilo kilogram da kuma kiyaye nauyi a cikin iyakokin al'ada.
Shin zai yiwu a rasa nauyi tare da nau'in ciwon sukari na 1 na sukari?
Duk da cewa mata da maza da yawa sun saba da la'akari da nauyin wuce haddi mai cutarwa ga lafiyarsu, amma ba kowa bane ke iya rasa ƙarin fam.
Babban shawarwarin a wannan yanayin shine mutumin ba ya neman rasa nauyi da sauri. Wannan ba cutarwa bane kawai, amma kuma yana da haɗari sosai, saboda mummunan canje-canje da canje-canje na hormonal na iya faruwa a cikin jikin mutum.
Yawancin masana ilimin abinci da masana ilimin dabbobi suna da'awar cewa yawan asarar jiki a cikin masu ciwon sukari yana da haɗari saboda dalilai da yawa:
- tare da tilasta nauyi asara a cikin 85% na lokuta, har ma yana da sauri don samun. Bugu da kari, yawan adadin kitse na jikin mutum galibi ya zarce asalin babban taro na jikin mutum;
- kuma jiki yana lura da canji mara kyau a cikin furotin har ma da daidaitawar carbohydrate, wanda yake da wuya a koma al'ada;
- mai ciwon sukari na iya fuskantar matsaloli masu yawa na kamuwa da glucose, wanda hakan ya fi ƙarfin a lokacin asara.
Gabaɗaya, gogaggen endocrinologists sunyi jayayya cewa yana da haɗari don rasa nauyi ga waɗanda ke fama da ciwon sukari na 1. Idan ya zo ga waɗancan marasa lafiya waɗanda ke fama da nau'in cutar ta biyu, to kuna buƙatar cire karin fam a hankali.
A wannan yanayin ne kawai zamu dogara da gaskiyar cewa duk canje-canje a cikin jiki zai faru a matakai kuma ba zai cutar da lafiyar lafiyar gaba ɗaya ba.
Yaya za a rasa nauyi da rage sukari na jini?
Rage nauyi a cikin ciwon sukari ba abu mai wahala bane idan kun kusanci wannan tsari tare da ilimin asali game da abubuwan da ke haifar da kiba mai yawa na kitse mai ƙyalƙyali.
Mutane masu yawanci suna tunanin cewa rage rabo da jimlar adadin kuzari na jita-jita zai taimaka da sauri don kawar da nauyin da ya wuce kima.
Amma akwai lokuta da yawa lokacin da mai ciwon sukari ya ƙi gari, dankali, Sweets da hatsi, kuma santimita da aka ƙi yana ci gaba da haɓaka. Endocrinologists suna da'awar cewa yawan adadin kuzari na yawan masu ciwon sukari na II na iya haifar da rashin ƙarfi da rushewar damuwa.
Bugu da kari, karancin sukari na iya juzu'i zuwa mawuyacin hali na rashin lafiya:
- Damuwa
- wahalar aikin kwakwalwa;
- rashin ƙarfi;
- rauni na zuciya da koda;
- increasedara yawan yiwuwar kamuwa da cutar glycemic;
- dakatar da sabuntawar kwayar halitta.
Koyaushe kuna buƙatar tuna cewa zaku iya fara yaƙi da kiba kawai bayan shawara tare da masaniyar endocrinologist da masanin abinci mai gina jiki.
Kwararru yakamata su daidaita sashi na magunguna (allunan don rage sukari ko insulin). Ya danganta da matakin rage girman kitsen mai, alamun glucose na iya raguwa ko ma komawa zuwa al'ada.
Sakamakon ƙarshe na asarar nauyi koyaushe ya dogara da yadda halayen haƙuri suka canza, da kuma ko ya fara cin abinci daidai. Kyakkyawan tsarin abincin, wanda kawai waɗannan carbohydrates waɗanda jikin mai cutar sukari suke ganewa, zai taimaka wajen rasa nauyi da rage sukarin jini.
Bugu da kari, kuna buƙatar adana takaddara na musamman wanda a ciki yake ɗaukacin abubuwan samfuran da aka cinye kowace rana.
Ka'idodin abinci game da karin fam
Abincin da ya fi dacewa shine yakamata ya ƙunshi ƙananan carb. Babban fa'idodin irin wannan abincin suna da alaƙa da gaskiyar cewa mutum ya ci cikakke da daidaitawa, kuma a lokaci guda yana cire ƙarin fam.
Ba a yarda da masu ciwon sukari su ci waɗannan abincin ba:
- margarine;
- ruwan 'ya'yan itace;
- kitse mai kitse;
- sukari (har ma da mafi ƙarancin allurai);
- tsaba sunflower;
- kudan zuma;
- cuku mai gida mai kitse;
- kwayoyi
- citro, lemun tsami da sauran abubuwan sha da ke carbon;
- abubuwan leken;
- nama mai kitse;
- man shanu;
- kifi mai;
- man kayan lambu;
- zukata, kodan, hanta da sauran dabbobin dabbobi;
- kayayyakin tsiran alade
- pastes.
Da farko, yana iya zama alama cewa gabaɗayan samfuran ana ɗauka haramun ne, amma wannan ya nesa da lamarin. Abincin masu ciwon sukari yana da bambanci sosai kuma yana ƙunshe da kayan abinci masu kyau da keɓaɓɓu.
Kalori mai kauri da mai mai kona sun hada da:
- sabo faski, Dill, letas;
- cuku gida mai kitse;
- kofi na halitta;
- zaki;
- koren shayi
- ruwa ba tare da iskar gas ba;
- nunannun 'ya'yan itatuwa da ganye;
- naman kaji;
- kifin mara nauyi.
Daga cikin kayan lambu, kabeji, karas da artichoke na Urushalima ana ɗauka mafi amfani, 'ya'yan itatuwa - pears da apples.
Yana da kyau a la'akari da cewa masana abinci masu gina jiki sun kirkiro da wani sabon nau'in abinci wanda masu ciwon sukari zasu cinye, amma a iyakance mai yawa:
- gero;
- buckwheat;
- burodin burodi;
- berries;
- Taliya
- Boiled dankali.
Kowane mai ciwon sukari ya kamata ya tuna cewa abincin da ya dace shine babbar hanyar samar da inganci da tsayi.
Slim Slimming na mako-mako
Ya danganta da wane nau'in ciwon sukari da aka gano, ƙwararrun masana suna shirya cikakken tsarin abincin. Kowane abu dole ne a mutunta shi, tunda zaman lafiyar mai haƙuri ya dogara da wannan.
Menu na mako guda tare da nau'in ciwon sukari na 2
Litinin:
- na karin kumallo: 70 g sabo ne karas salatin, barkono oatmeal tare da madara 180 g, man shanu mai haske 5 g, shayi mara nauyi;
- abincin rana: sabo salatin 100 g, borsch ba tare da nama 250 g, stew 70 g, burodi;
- abincin dare: gwangwani / sabo Peas 70 g, gida cuku casserole 150 g, shayi.
Talata:
- karin kumallo: 50 g na kifin da aka dafa, 70 g na salatin kabeji sabo, burodi da shayi;
- abincin rana: 70 g na Boyayyen kaza, kayan lambu miyan 250 g, apple, ba a haɗa cotew;
- abincin dare: daya kwai, steamed cutlets 150 g da burodi.
Laraba:
- karin kumallo: 180 g karamin gida mai kitse, hatsi na buckwheat 180 da shayi;
- abincin rana: stew kayan lambu 270 g, dafaffen nama 80 g, stewed kabeji 150 g;
- abincin dare: stewed kayan lambu 170 g, meatballs 150 g, broth daga fure kwatangwalo, burodin bran.
Alhamis:
- karin kumallo: shinkafa buhunan shinkafa 180 g, beets Boiled 85 g, yanki mai cuku da kofi;
- abincin rana: squash caviar 85 g, miyan kifi 270 g, dafaffen nama 170 g, lemun tsami na gida ba tare da sukari ba;
- abincin dare: salatin kayan lambu 180 g, buckwheat porridge 190 g, shayi.
Juma'a:
- karin kumallo: sabo salatin karas da apples 180 g, 150 g low-fat mai cuku, shayi;
- abincin rana: nama goulash 250 g, kayan lambu 200 g, squash caviar 80 g, burodi da stewed 'ya'yan itace;
- abincin dare: garin shinkafa na alkama tare da madara 200 g, gasa mai gishiri 230 g, shayi.
Asabar
- karin kumallo: porridge tare da madara 250 g, salatin karas 110 g, kofi;
- abincin rana: miya tare da vermicelli 250 g, 80 g Boiled shinkafa, 160 g stewed hanta, stewed 'ya'yan itace, gurasa;
- abincin dare: sha'ir sha'ir porridge 230 g, squash caviar 90 g.
Lahadi:
- karin kumallo: yanki na cuku mai mai kitse, buckwheat porridge 260 g, salatin gwoza 90 g;
- abincin rana: pilaf tare da kaza 190 g, miya tare da wake 230 g, stewed eggplant, gurasa da ruwan 'ya'yan itace daga cranberries sabo;
- abincin dare: cutlet 130 g, kabewa tafarnuwa 250 g, salatin kayan lambu 100 g, compote.
Ga masu ciwon suga
Litinin:
- karin kumallo: 200 g porridge, 40 g cuku, gurasa 20 g, shayi mara nauyi;
- abincin rana: 250 g borsch, salatin kayan lambu 100 g, steamed nama cutlet 150 g, stewed kabeji 150 g, gurasa;
- abincin dare: 150 g na dafaffen nama da 200 g da salatin.
Talata:
- karin kumallo: steamed omelet 200 g, tafasasshen naman maraƙi 50 g, sabo ne tumatir, kofi mara nauyi ko shayi;
- abincin rana: salatin kayan lambu 200 g, kayan miya na 280 g, dafaffen nono 120 g, gyada gasa 180, g g 25
- abincin dare: stewed kabeji tare da kirim mai tsami 150 g, 200 g na dafaffen kifi.
Laraba:
- karin kumallo: abincin kabeji abinci tare da nama 200 g, 35 g low-mai kirim mai tsami, gurasa 20 g, shayi;
- abincin rana: salatin kayan lambu 180 g, stewed kifi ko nama 130, tafasasshen taliya 100 g;
- abincin dare: gida cuku casserole tare da berries 280 g, broth na daji fure.
Alhamis:
- ranar abinci ta farko.
Juma'a:
- karin kumallo: cuku mai ƙarancin kitse 180 g, gilashin yogurt na abinci;
- abincin rana: salatin kayan lambu 200 g, dankali mai gasa 130 g, dafaffen kifi 200 g;
- abincin dare: salatin kayan lambu mai tsabta 150 g, kayan kara kuzari 130 g
Asabar
- karin kumallo: gishiri mai ɗanɗano 50 g, ɗan kwai ɗaya mai dafa, kokwamba mai sabo, shayi;
- abincin rana: borscht 250 g, maras kabeji yana mirgine 140 g, maras kirim mai tsami 40 g;
- abincin dare: sabo kore Peas 130 g, steamed kaza fillet 100 g, stewed eggplant 50 g.
Lahadi:
- karin kumallo: buckwheat porridge 250 g, naman maroƙi 70 g, shayi;
- abincin rana: miyan a kan naman kaza 270 g, Boiled naman maroƙi 90 g, stewed zucchini 120 g, 27 g gurasa;
- abincin dare: 180 g kifi gasa a tsare, 150 g sabo ne alayyafo da 190 g stewed zucchini.
Bidiyo mai amfani
Yadda za a rasa nauyi tare da nau'in ciwon sukari na 2:
Domin haɓaka kiwon lafiya, ban da abinci, kuna buƙatar yin wasanni, yin motsa jiki na safe. Nau'in nau'in ciwon sukari shine mafi yawan lokuta tsofaffi ke shafar su, don haka motsi mai aiki ba zai cutar da su ba, amma zai amfana ne kawai kuma yana taimakawa rage nauyin jiki.
