Abin da abinci ƙara jini sukari

Yawancin abinci suna dauke da carbohydrates, wanda, lokacin da aka saka shi, yana shafar matakan sukari na jini. Mai nuna alama wanda ke auna nauyin abinci na carbohydrate shine ake kira glycemic index (GI). A cikin glucose mai tsabta, daidai yake da raka'a 100, kuma duk sauran samfurori na iya samun GI daga 0 zuwa 100. Wannan ƙididdigar tare da ƙimar daga 0 zuwa 39 ana ɗaukar ƙananan, daga 40 zuwa 69 - matsakaici, kuma sama da 70 - babba. Abincin da ke haɓaka sukari na jini da sauri shine abinci tare da ƙayyadadden glycemic index, kodayake wasu abinci tare da matsakaici na GI su ma suna nuna wannan sakamako. Abin da ya sa masu ciwon sukari suna buƙatar sanin menene abinci da sauri ke haɓaka matakan glucose jini da ƙoƙarin ware shi daga abincin.

Tasirin abinci akan matakan sukari

Yawancin abinci suna dauke da carbohydrates a cikin abun da ke ciki, saboda haka hanya ɗaya ko wata sun shafi sukari jini. Wasu daga cikinsu suna haɓaka shi da santsi da sannu a hankali, don haka amfaninsu baya shafar yanayin cutar koda. Wasu suna ƙara matakan glucose sosai, wanda ke da lahani har ma ga lafiyayyen mutum, har ma da ƙari ga masu ciwon sukari. Mafi girman ma'aunin glycemic na kwano, jim kadan bayan shigowa shi zai haifar da hauhawar matakan sukari.

Ganin ba cutarwa na abinci tare da nauyin carbohydrate mai yawa, yana da kyau a ƙi karɓar amfanirsu akai-akai har ma ga mutane masu cikakken lafiya. Abin sani kawai ya zama dole ga masu ciwon sukari suyi wannan, kuma ba tare da la’akari da irin cutar ba. Ko da tare da ilimin insulin, bai kamata ku taɓa yawan wuce gona da iri ba kuma ku shiga cikin abinci mai daɗi, kuna fatan allura. Rashin bin tsarin abincin yana haifar da tabarbarewa a cikin lafiyar lafiyar mai haƙuri da buƙatar ƙara yawan adadin kwayoyin da aka sarrafa. Tushen abincin yakamata ya zama abinci mai lafiyayye: kayan lambu, hatsi, wasu ,a ,an, kifi mai kitse da naman abinci. Glycemic indices wasu nau'ikan abinci an gabatar dasu a tebur 1.

Tebur 1. Glycemic fihirisa wasu samfura

'Ya'yan itãcen marmari da kayan lambu

'Ya'yan itãcen marmari sun ƙunshi carbohydrates masu sauƙi da hadaddun. Wasu daga cikinsu kuma suna da wadataccen ƙwayar fiber mai saurin rage yawan sukari sabili da haka ba ya haifar da hyperglycemia. An ba da damar 'ya'yan itacen' ya'yan itace ga masu ciwon sukari, amma dangane da abun da ke cikin sunadarai da abun da ke cikin caloric, ƙarancin amfani da keɓaɓɓen nau'in na iya bambanta. Hakanan akwai 'ya'yan itatuwa waɗanda ya kamata a cire marasa lafiya daga abincin saboda yawan ƙwayoyin karuwar carbohydrate:

Jerin samfuran ciwon sukari

• abarba
• guna
• kankana
• jimrewa
• ɓaure.

'Ya'yan itãcen marmari da aka bushe (musamman' ya'yan ɓaure, ranakun da busassun apricots) ana ɗaukar su ta hanyar babban adadin kuzari da babban GI, saboda haka ba a son a ci su cikin masu ciwon sukari. Gaskiya ne gaskiyar ga marasa lafiya da ke dauke da wannan nau'in na biyu da mata masu ciwon sukari waɗanda ke tilasta musu bin tsarin cin abinci mafi tsauri.

Kusan dukkanin kayan lambu suna da ƙananan kayan GI masu matsakaici ko matsakaici, saboda haka ya kamata su zama tushen abincin yau da kullum na haƙuri. Koyaya, saboda babban abin sitaci, yana da kyau ga masu ciwon sukari su iyakance kansu a cikin amfani da dankali (zaku iya ci, amma ya fi kyau yin wannan fiye da sau 2 a mako). Beets da masara suna ɗauke da sukari mai yawa a cikin abun da ke ciki, don haka suma suna buƙatar da za a ci ƙamus kuma ba a gauraye da wasu samfuran dauke da carbohydrates.

Sugar da samfuran da ke ɗauke da shi

Sugar shine samfurin No. 1 wanda yakamata a cire shi gaba ɗaya daga abincin mara lafiya. Yana haifar da haɓaka mai sauri a cikin glucose jini kuma yana tsokani ci gaban babban rikicewar cutar. Marasa lafiya waɗanda, duk da shawarar da likitan suka bayar, suka ci gaba da cinye sukari da samfuran da ke ɗauke da shi, nan da nan za su fahimci yadda cutar take. Saboda Sweets, masu ciwon sukari sun fara haifar da rikice-rikice masu ciwon sukari, daga cikinsu akwai:

• bugun jini;
• polyneuropathy (cin zarafin jijiya);
• maganin cututtukan fata (cututtukan fata);
• cututtukan ƙafafun ciwon sukari;
• bugun zuciya;
• kiba

Tabbas, jiki yana buƙatar carbohydrates, amma ya fi kyau a samo su ba daga abinci mai daɗi ba, amma daga kayan lambu masu inganci da hatsi. Sake እንደገና sugar baya kawo komai mai amfani ga jiki, kawai yana inganta dandano abinci. Sweets na yau da kullun don masu ciwon sukari za a iya kuma ya kamata a maye gurbinsu da 'ya'yan itatuwa na halitta, kwayoyi da desserts daga cuku mai ƙananan mai. Idan babu rikice-rikice na cutar, wani lokaci ana yarda mai haƙuri ya cinye ɗan zuma kaɗan.

Waɗanne irin abinci ne suke haɓaka sukari na jini musamman cikin sauri banda tsarkakakken sukari? Waɗannan sun haɗa da farin burodi, da wuri, cakulan, kukis, burodi, kayan masarufi waɗanda aka yi da alkama na gari, chipsanyen dankalin turawa, abinci mai sauri da kuma abubuwan dacewa. Suga na iya "ɓoye" har ma a waɗancan samfuran waɗanda ke da ɗanɗano mai daɗin ji. Misali, yana da yawa a cikin shagunan miya, ketchups, marinades. Kafin zabar abinci, kuna buƙatar yin nazarin abin da ya ƙunsa sosai, kimanta abubuwan da ke cikin kalori da adadin carbohydrates a ciki, tunda wannan shine ainihin abin da ya shafi sukarin jini.

Yin amfani da kayan kyafaffen samfuri yana da mummunar tasiri a kan ciwon sukari, sabili da haka, ya kamata marasa lafiya su ƙi sausages da sausages

Dabbobin

Yawancin hatsi suna kan jerin abubuwan da aka yarda da abinci na masu ciwon sukari. Suna da matsakaiciyar ƙima na glycemic index, isasshen ƙimar kuzari da abun da keɓaɓɓiyar sunadarai. Abubuwan hatsi masu amfani sun haɗa da gero, alkama, oats marasa tsari, buckwheat, bulgur. Cikakkun carbohydrates a cikin kayan su ana rushe shi a hankali, saboda haka bayan amfani dasu, matakin glucose a cikin jini yakan tashi a hankali.

Daga cikin hatsi waɗanda ke cutar jikin mai ciwon sukari, mutum na iya rarrabe semolina da farin shinkafa. Abubuwan da aka shirya daga gare su suna da adadin kuzari mai yawa, suna dauke da carbohydrates mai yawa, kuma tare da yin amfani da su akai-akai yana haifar da kiba. A zahiri basu da wasu abubuwa masu mahimmanci na rayuwa, suna kawai daidaita jikin tare da adadin kuzari "kuma wannan abu ne wanda ba a son shi ga masu ciwon suga."

M-madara kayayyakin

Marasa lafiya da ciwon sukari za su iya cin abinci madara kawai wanda ke da ƙananan adadin mai mai. Zai fi kyau a bar madara gabaɗaya, saboda ana narkewa na dogon lokaci kuma yana haifar da rashin jin daɗi a ciki. Tun da rashin aiki na narkewa a cikin cututtukan sukari, madara na iya samun mummunan sakamako akan ƙwayar cuta, hanji da sauran gabobin abinci na narkewa.

Daskararrun yogurts tare da dandano da 'ya'yan itace mai fil a cikin abun da ke ciki na iya tsokani haɓaka sukari. Haka ake amfani da abubuwan talla da masu filfa. Ko da an ƙara fructose zuwa sukari maimakon sukari don sanya shi mai daɗi, wannan abincin bai dace da masu ciwon sukari ba. Amfani da wannan kullun na maye gurbin sukari yana haifar da kiba saboda yawan adadin kuzari da iya karɓar ci.

Abincin madara mai-madara ga marassa lafiya ga masu fama da cutar siga shine kefir mai-kitse. Yana inganta rigakafi, yana daidaita tsarin narkewa kuma baya haɓaka sukarin jini

Shin waɗannan abinci koyaushe suna da lahani?

A karkashin yanayi na al'ada, abinci tare da adadin carbohydrates mai sauri a cikin abun da ke ciki bai kamata ya kasance akan tebur mai ciwon sukari ba. Amma akwai yanayi wanda zai iya ceton lafiya da rayuwar mai haƙuri. Tare da haɓakar hypoglycemia (raguwa mara kyau a cikin glucose jini), waɗannan samfuran zasu iya ba da taimako na farko da kare mai haƙuri daga rikice-rikice masu wahala. Idan mai ciwon sukari a cikin lokaci ya gano cewa matakin sukari ya faɗi da cikawa, don daidaita yanayinsa, a matsayin mai mulkin, ya isa ku ci sandwich tare da farin burodi, mashaya mai gina jiki ko shan gilashin soda mai daɗi.

Sakamakon saurin narkewar sukari mai sauƙi, haɗuwar glucose a cikin jini ya tashi, kuma mai haƙuri yana jin daɗi. Idan ba a dauki irin waɗannan matakan cikin lokaci ba, mutum na iya buƙatar taimakon likita da asibiti. Hypoglycemia yanayi ne mai haɗari wanda ke barazanar rayuwa babu ƙasa da hyperglycemia (sukarin jini). Abin da ya sa likitoci ke ba da shawarar cewa duk marasa lafiya koyaushe suna ɗaukar glucometer da abinci mai arziki a cikin carbohydrates mai sauri don taimakawa cikin yanayin gaggawa.

Kasance da wane abinci ne zai iya haɓaka matakan glucose na jini, mutum zai iya shirya menu cikin sauƙi kwanaki da dama a gaba. Zai fi kyau cewa abincin yana mamaye jita-jita waɗanda a hankali suka karye kuma suka shiga cikin jiki. Suna haɓaka abubuwan glucose a cikin jini fiye da yadda ya kamata kuma a kimiyyan jiki, bugu da ƙari, bayan amfani dasu, jin yunwar baya bayyana da sauri.