Abin da abinci rage jini sukari

Welloshin lafiya da aiki mai kyau na gabobin jiki da tsarin da yawa sun dogara da abincin mutum. Yana da mahimmanci musamman a kula da abincin don marassa lafiya, saboda jikinsu ya raunana kuma yana da rauni. Dangane da cutar sankara, gyaran abinci shine ɗayan mahimman abubuwan haɗin kai. Akwai wasu samfurori waɗanda ke rage sukari jini, waɗanda suke ba ku damar kula da ciwon sukari a ƙarƙashin kulawa, kuma wani lokacin ma ba tare da shan magani ba (alal misali, lokacin da ya shafi yanayin da ake fama da ciwon sukari na 2).

Babban Bayani kan Tasirin Abinci akan Matakan glucose

Lokacin da ya shiga jiki, abinci a ƙarƙashin rinjayar enzymes na gastrointestinal tract ya rushe zuwa ƙananan abubuwan da aka gyara, kuma wani ɓangare na abubuwan gina jiki daga ciki yana shiga cikin jini. Ga marasa lafiya waɗanda ke sa ido a cikin ƙwayar glycemia (matakin glucose a cikin jini), yana da muhimmanci a san kashi a cikin abincin mai, furotin da carbohydrates. Yana da carbohydrates wanda ke shafar yawan hauhawar sukari jini, kuma sunadarai da kitsen zasu iya shafar wannan tsari kai tsaye.

Alamar da aka kiyasta nauyin abinci na carbohydrate shine glycemic index (GI). Don ingantaccen glucose, daidai yake da raka'a 100, kuma don jita-jita waɗanda ba su da sukari kwata-kwatancen, GI shine 0. Duk abincin za a iya raba su 3:

• samfura tare da babban GI (70 - 100);
• jita-jita tare da matsakaicin GI (40 - 69);
• ƙananan abinci na GI (0 - 39).

Tare da ciwon sukari, zaku iya haɗawa cikin abincin kawai waɗannan jita-jita waɗanda ke da ƙananan nauyin carbohydrate mara nauyi ko matsakaici. Ba sa haifar da sauyawa mai kaifi a cikin matakan glucose na jini kuma suna da hadari don cutar tarin fitsari. Hakanan akwai samfuran mutum daban-daban waɗanda ke taimaka wa jiki rage matakan glucose na jini da ɗan sauri da kuma kiyaye al'ada a nan gaba.

Groupsungiyoyi daban-daban na samfuran da ake amfani da su don magance ciwon sukari

Yawancin masu ciwon sukari suna mamakin irin abincin da ke rage sukarin jininsu kuma a cikin wane nau'i ne ya fi ci. Waɗannan kaddarorin sune galibin kayan lambu, 'ya'yan itatuwa, kayan abincin teku da kifin mai ƙiba. Ta hanyar cin su a kai a kai, zaku iya rage sukari kuma ku inganta lafiyarku.

Kayan lambu

Me zan iya ci tare da nau'in ciwon sukari na 2 + tebur

Kusan dukkanin kayan lambu suna da ƙayyadaddun ma'aunin glycemic low ko matsakaici. Saboda haka, likitocin su ne ke ba da shawarar masu ciwon sukari a matsayin tushen dalilin shirin menu na magani. Abubuwan da suka fi tasiri waɗanda ke rage sukarin jini suna bisa al'ada al'ada kayan kore ne. Sun ƙunshi ƙananan adadin carbohydrates, amma a lokaci guda ana samun fiber mai yawa da bitamin lafiya, alade da ma'adanai.

Broccoli, cucumbers, zucchini, bishiyar asparagus ya kamata su kasance a kan tebur na haƙuri koyaushe. Baya ga kore kayan lambu, barkono, eggplant, kabewa da tumatir da ƙananan ƙananan sukari na jini. Zai fi kyau a yi amfani da waɗannan samfuran a cikin raw ko a gasa, kuma ana iya steamed su. Kayan lambu na zamani, waɗanda aka girma a cikin yanayin yanayi ba tare da amfani da nitrates da takin mai guba ba, suna da amfani musamman ga marasa lafiya. Irin waɗannan samfura sun fi dacewa da jiki, kuma da alama cewa za su iya haifar da wasu nau'in rashin lafiyan ƙwaƙwalwa ko lalata ayyukan pancreas yana da ƙima.

Kayan lambu sune babban gefen dafa abinci don naman aladu ko kifi. Lokacin shirya su, yakamata kuyi amfani da gishiri kaɗan-wuri-wuri, tunda yana riƙe da ruwa a jiki kuma yana tsotse haɓakar.

Kayan lambu ba kawai taimakawa rage yawan sukarin jini ba, har ila yau, suna taimakawa wajen tsarkake hanji da rasa nauyi.

'Ya'yan itace

Wasu daga cikin 'ya'yan itatuwa masu daɗi ba kawai zasu iya ɗanɗana abincin da aka saba da mai ciwon siga ba, har ma da ƙananan glycemia. Ofaya daga cikin 'ya'yan itatuwa masu amfani a wannan batun su ne' ya'yan itacen citrus, saboda suna da ƙarancin glycemic index kuma suna ɗauke da fiber mai yawa. 'Ya'yan itacen Citrus suma suna da ɗimbin yawa na bitamin da ma'adanai.

Ganye yana rage shan sukari cikin jini, lemons dan kadan ya rage cutar daga abinci mai girma da sukari da mai. Sabili da haka, yana da amfani don ƙara ruwan 'ya'yan lemun tsami maimakon gishiri a cikin nama da kayan kifi, da kuma a cikin salads (ƙari, ƙi gishiri shine ɗayan hanyoyi mafi inganci don hana haɓakar hauhawar jini da edema).

Koyaya, baza ku iya zagi innabi ba, tun da yawa a cikin wannan thisa fruitan na iya tsokane ci gaban cututtukan zuciya.

Avocado, wanda, duk da dandano, kuma yana nufin 'ya'yan itatuwa, ya ƙunshi yawancin fiber da pectin. Gabatarwa ga abincin wannan samfurin yana taimakawa rage sukari, amma saboda ƙimar abinci mai mahimmanci ya kamata a cinye shi a hankali. Sauran abinci masu ƙoshin lafiya don rage sukarin jininka sune apples and pears. Suna da ƙarancin ƙwayar cuta, suna ɗauke da ƙwayoyi da yawa da kuma fiber na abin da ke kawo sauƙin ɗaukar sukari cikin sauki cikin jini. Duk da gaskiyar cewa waɗannan fruitsa mainlyan sunadaran sun ƙunshi glucose da fructose, amfaninsu na matsakaici baya tsoratar da tsalle kuma yana tashi cikin sukari na jini. Kuna iya cin apples and pears a raw ko a gasa, zaku iya yin compote daga gare su. Babban abu shine yin abin sha ba tare da sukari ba.

Lokacin dafa abinci, yana da kyau a yi ba tare da maye gurbin sukari ba, saboda suna iya lalata tsarin bitamin da sauran abubuwa masu amfani da kayan aiki waɗanda ke cikin bushewa.

Kifi da abincin teku

Lokacin amfani dashi akai-akai, kifi da abincin teku kamar yadda yakamata su rage matakan glucose na jini kuma suna tallafawa lafiyar jiki. Shrimps, mussel, octopus squids suna da abinci mai gina jiki da kuma abinci mai daɗin gaske wanda ke da ƙarancin glycemic index (a matsakaici, raka'a 5 ne). Suna daidaita jikin mai haƙuri tare da mahimman bitamin da ma'adanai, suna da sinadarin phosphorus, baƙin ƙarfe, magnesium da selenium. Kifayen Abinci suna taimakawa wajen daidaita ayyukan jijiyoyi, suna rage cholesterol kuma suna kare mucosa na ciki daga cututtukan kumburi.

Lokacin amfani da waɗannan samfuran don abinci, yana da mahimmanci a tuna da mafi kyawun hanyoyin shirye-shiryen su. Tare da ciwon sukari, zaku iya cin abincin teku kawai a cikin tafasasshen Boiled, steamed ko gasa. Yayin dafa abinci, kuna buƙatar ƙara gishiri kaɗan-wuri, kuma don inganta ɗanɗano ya fi kyau a yi amfani da ganyaye masu ƙamshi (faski, dill basil) da tafarnuwa. An yanyan abincin ko soyayyen abincin masara tare da adadin kayan lambu mai yawa ga masu ciwon sukari ba a bada shawarar amfani dashi ba, saboda suna lalata ayyukan hanji, suna shafar hanta kuma, a takaice, suna ƙara cholesterol na jini.

Gwangwani na abincin gwangwani za a iya ci idan an dafa shi cikin ruwan nasu ba tare da ƙarin abubuwan kiyayewa da mai mai cutarwa ba. Gaskiyar ita ce a cikin abincin gwangwani da yawa suna ƙara ƙwayoyi daban-daban don haɓaka rayuwar shiryayye. Sabili da haka, ya fi kyau amfani da daskararre ko sabo mai abincin teku kuma dafa kansa a gida.

Kifi yana daya daga cikin abinci mai amfani ga masu ciwon suga. Yana nufin samfuran da ke rage sukarin jini kuma a lokaci guda suna ba da jiki ga dukkan abubuwan da suke buƙata.

Mafi amfani ga masu ciwon sukari sune nau'in mara mai-mai na kifayen teku da kifayen kogi

Sakamakon ingantaccen sinadaran da ke tattare da shi, irin wannan abincin yana taimakawa haɓaka ƙirar kyallen takarda zuwa insulin, daidaita ayyukan mai juyayi da narkewar abinci. Thea'idodin nau'in kifin mai-mai mai yawa yana ƙunshe da adadin phosphorus mai yawa, nicotinic da folic acid, waɗanda suke da mahimmanci don aiki na al'ada na jiki. Tana da sukari kadan (a zahiri ba ta can), don haka cin irin wannan kifin kamar abinci ba ya haifar da canje-canje masu yawa a matakan glucose na jini.

Daga cikin nau'ikan kifaye masu kyau, yana da kyau ga masu ciwon sukari su ci jan kifi kawai (kifi ko kifi). Ya ƙunshi mai yawa na polyunsaturated mai mai, wanda yake wajibi ne don aiki na yau da kullun na zuciya da kuma tsabtace tasoshin jini na cholesterol. Kuna buƙatar cin jan kifi 1 - sau 2 a mako, yayin da bai kamata ya zama mai gishiri ko shan saƙar ba. Kifi kyakkyawan samfuri ne na abincin da ya dace har ma da masu cutar siga da ke da kiba.

Siffofin abinci mai gina jiki yayin daukar ciki

Idan karuwa a cikin sukari na jini a cikin mace an fara rikodin shi yayin daukar ciki, to magani, a matsayin mai mulkin, ya ƙunshi kawai daidaita tsarin abincin. Allunan saukar da sukari an haramta shi sosai ga irin wannan marassa lafiya, kuma an wajabta insulin ne kawai a cikin mafi munin yanayi a asibiti. Babban hanyar saukar da sukari ga macen da take tsammanin jariri ita ce canzawa zuwa abincin da ya dace.

Lokacin zabar samfuran kayan abinci don abinci na yau da kullun, mai haƙuri tare da ciwon sukari na gestational ko rashin haƙuri na glucose ya kamata ya fi son kayan lambu da hatsi tare da ƙananan nauyin carbohydrate. Wadanne nau'ikan kayan lambu ne suka fi amfani ga matsaloli tare da tsarin endocrine? Lokacin zabar su, zaku iya mai da hankali akan ƙididdigar glycemic da abun da ke cikin kalori, waɗanda aka jera a cikin tebur 1.

Tebur 1. Glycemic index da adadin kuzari kayan lambu

Ya kamata yalwa ya ƙunshi jinkirin carbohydrates, waɗanda suke da gauraye a tsari kuma suke tsunduma cikin jini na dogon lokaci. A lokaci guda, yana da mahimmanci cewa akwai wadataccen furotin a cikin abinci, tunda kayan abu ne. Kamfanoni ya ƙunshi yawancin bitamin, alli, phosphorus da sauran ma'adanai.

Gyara sukari na kwalakwala

Gabaɗaya, abincin da aka ba da shawarar ga marasa lafiya da sukarin jini ya dace da waɗanda ke fama da cutar atherosclerosis. Tushen abincin don rage ƙwayar cholesterol da sukari na jini ya kamata ya kasance kayan lambu tare da ƙarancin glycemic index da kuma adadin bitamin mai yawa a cikin abun da ke ciki. Amma akwai wasu samfurori waɗanda galibi suna yaƙi da bayyanar cututtuka na atherosclerosis. Ga samfurin samfurin su:

• lemu
• kwai;
• abincin teku;
• ja barkono ja;
• karas;
• Tumatir
• tafarnuwa.

Oranges ne mai ƙarancin kalori da kuma lafiyar jiki. 100 g na wannan 'ya'yan itace ya ƙunshi 36 kcal, kuma GI ɗin shi raka'a 40-45. Thean itace da ke da wadata a cikin fiber, wanda ke daidaita ayyukan narkewa kamar jijiyoyin jiki kuma yana inganta nauyi. Oranges yana ɗauke da bitamin C mai yawa, wanda ke da fa'ida ga yanayin jijiyoyin jini: yana ƙarfafa bango na ciki kuma yana rage kamshi.

Waɗannan 'ya'yan itatuwa na Citrus suna tsarkake jini ba kawai na cholesterol ba, har ma da tara kayan abinci mai guba. Oranges sautin jiki, ba mutum ma'ana da ƙarfi da kuma kara yanayi. Suna da potassium da pectin mai yawa. Ruwan 'ya'yan itace sabo mai amfani shima yana da amfani, amma ya ƙunshi ƙarancin abinci mara nauyi, don haka marassa lafiyar masu kiba su fi son' ya'yan itatuwa gabaɗaya. Kada ku ci lemu da sha ruwan 'ya'yan itace daga gare su ga masu ciwon sukari waɗanda ke da cututtukan cututtukan hanji, tunda a wannan yanayin suna iya haifar da yanayin cututtukan fata da zafin ciki.

Kwakwalwar ganye - kayan lambu mai daɗi da ƙoshin abinci wanda ke da ƙarancin kalori da abun da keɓaɓɓiyar sunadarai. Gididdigar su na glycemic index 10 kawai ne. Cokali yakan samar da aikin ruwa a jikin mutum, suna da sinadarai masu yawa (yana karfafa tsoka da kuma tsaftace jijiyoyin jini daga adana cholesterol). Wannan kayan lambu yana dauke da baƙin ƙarfe, phosphorus, sodium, potassium.

Ganyen magarya yana kunshe da abubuwanda suke cire tarin mayuka na uric acid daga jikin mutum. Wannan kayan lambu ne mai amfani sosai wanda ke rage cholesterol, sukari kuma yana inganta lafiyar mai ciwon sukari, koda tare da gout.

Wadanne abinci ne ke rage sukarin jini da sauri-wuri? Abin baƙin ciki, babu kayan lambu ko 'ya'yan itace waɗanda zasu iya daidaita samar insulin cikin sauri da ƙananan matakan glucose. Duk wani abinci (har ma da mafi kyau da na halitta) yana aiki a hankali da santsi. Baya ga daidaitaccen abinci, mai haƙuri dole ne ya bi sauran shawarwarin likitancin endocrinologist. Kuma, hakika, ba za ku iya cin abinci mai daɗin lalacewa ba, kuna ƙoƙarin rage samfuran cutarwa waɗanda ke rage glycemia.

Ko da wane irin nau'in ciwon sukari, abinci mai gina jiki shine babban mahimmanci don kiyaye matakan glucose na al'ada. Ba magani ɗaya ba zai iya ba da sakamakon da ake so idan mai haƙuri ya yi watsi da abincin da aka ba da shawarar. Amma idan ya yi amfani da abinci masu yawan lafiya kamar yadda zai yiwu don taimakawa rage ƙwayar cutar glycemia, magani zai zama mafi inganci. Tare da nau'in 1 na ciwon sukari, injections insulin, ba shakka, ba za a iya kauce masa ba, ba shakka, amma wannan hanyar na iya taimakawa wajen rage adadin kwayoyin cutar da kuma yawan injections.