Me ya kamata masu ciwon sukari su ci kuma me bai kamata su ci ba?

Ciwon suga, wanda aka fi sani da ciwon sukari, cuta ce da ke faruwa a sakamakon rashin samar da isassun insulin ga jiki ko kuma rashin iya amfani da insulin da jiki ke samarwa yadda ya kamata. A cikin ciwon sukari, sukarin jini yana da yawa. Don haka, masu ciwon sukari suna buƙatar daidaita sukarin jininsu. Abincin da mutum ya ci yana shafar sukarin jini. Don haka, yana da matuƙar mahimmanci ga masu ciwon sukari su zaɓi abincin da suke ci. Babban burin a cikin ciwon sukari shine kiyaye matakin sukarin jini a ƙarƙashin kulawa. To me ya kamata masu ciwon sukari su ci? Anan akwai abincin da mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2 za su iya ci…

Me ya kamata masu ciwon sukari su ci?

1) Kifin mai

Kifin mai shine abinci mafi inganci. Kifi, sardines, herring, anchovies da mackerel sune tushen albarkatun mai omega 3, wadanda ke da amfani ga lafiyar zuciya. Yin amfani da wannan mai a kai a kai yana da matukar fa'ida ga masu ciwon sukari waɗanda ke cikin haɗarin kamuwa da cututtukan zuciya da bugun jini.

2) Koren ganyen ganye

kore kayan lambu Su ne abinci mai gina jiki sosai da ƙarancin kalori. Yana da ƙarancin carbohydrates masu narkewa. Wannan yana daidaita matakin sukari na jini. Alayyahu, Kale, da sauran ganyen ganye sune tushen tushen bitamin da ma'adanai daban-daban, kamar bitamin C. Yin amfani da bitamin C yana rage sukarin jini na azumi a cikin masu ciwon sukari na 2 ko hawan jini.

3) Cinnamon

KirfaYana da dadi yaji tare da aikin antioxidant mai karfi. Ta hanyar rage matakan sukari na jini, yana inganta haɓakar insulin.

4) Kwai

kwaiYana rage haɗarin cututtukan zuciya idan ana sha akai-akai. Yayin da ake haɓaka haɓakar insulin, yana daidaita sukarin jini. Tare da wannan siffa, yana ɗaya daga cikin abincin da ya kamata masu ciwon sukari su ci.

5) Chia tsaba

chia tsabaAbinci ne mai kyau ga masu ciwon sukari. Yana da wadata sosai a cikin fiber kuma ƙarancin carbohydrates masu narkewa. Fiber mai danko a cikin 'ya'yan chia yana rage matakan sukari na jini ta hanyar rage yawan abin da abinci ke wucewa ta hanji kuma yana sha.

6) Turmeric

TurmericGodiya ga kayan aikin sa na curcumin, yana rage kumburi da matakan sukari na jini, yayin da rage haɗarin cututtukan zuciya. Curcumin yana da amfani ga lafiyar koda ga masu ciwon sukari. Wannan yana da mahimmanci saboda ciwon sukari yana daya daga cikin manyan abubuwan da ke haifar da cututtukan koda.

7) Yogurt

YogurtYana da kyakkyawan samfurin kiwo ga masu ciwon sukari. Yana inganta sarrafa sukarin jini. Bincike ya gano cewa yoghurt da kayan kiwo suna inganta tsarin jiki a cikin masu ciwon sukari. 

8) Kwayoyi

Kwayoyi na kowane nau'i na dauke da fiber kuma suna da ƙarancin carbohydrates masu narkewa. Binciken da aka yi kan nau'in goro ya nuna cewa yawan amfani da shi a kai a kai yana rage sukarin jini.

9) Broccoli

BroccoliYana daya daga cikin kayan lambu masu gina jiki. Nazarin masu ciwon sukari sun gano cewa broccoli na iya taimakawa rage matakan insulin da kuma kare sel daga radicals masu cutarwa da aka samar yayin metabolism.

10) Man Zaitun Budurwa

karin budurwa man zaitunYana da matukar amfani ga lafiyar zuciya. Yana inganta matakan triglyceride da HDL cholesterol. Yana rage kumburi kuma yana kare sel ɗin da ke rufe hanyoyin jini. Yana daidaita sukarin jini ta hanyar hana LDL cholesterol daga lalata oxidation.

11) Ciwon daji

'Ya'yan flaxabinci ne mai lafiya. Yana rage haɗarin cututtukan zuciya kuma yana inganta sarrafa sukarin jini. Flaxseed yana da yawa a cikin fiber danko, wanda ke inganta lafiyar hanji, jin daɗin insulin, da jin daɗin jiki.

12) apple cider vinegar

Apple cider vinegaryana da fa'idodi da yawa. Yana inganta ji na insulin kuma yana rage sukarin jini na azumi. Lokacin cinyewa tare da abinci mai ɗauke da carbohydrates, yana rage amsawar sukari na jini da kashi 20%. Don cinye apple cider vinegar lafiya, fara da teaspoon 1 gauraye da gilashin ruwa kowace rana. Ƙara zuwa matsakaicin cokali 2 kowace rana.

13) Strawberry

strawberriesYana daya daga cikin 'ya'yan itatuwa masu gina jiki. Yana da yawa a cikin antioxidants da aka sani da anthocyanins, wanda ke ba 'ya'yan itacen launin ja. Anthocyanins sun rage cholesterol da matakan insulin bayan cin abinci. Yana inganta sukarin jini da abubuwan haɗarin cututtukan zuciya a cikin masu ciwon sukari.

14) Tafarnuwa

tafarnuwaGanye ne mai dadi mai ban sha'awa ga lafiya. Yawancin bincike sun nuna cewa zai iya rage kumburi da LDL cholesterol a cikin masu ciwon sukari. Yana da matukar tasiri wajen rage hawan jini. Babban tasiri shine rage sukarin jini.

15) Avocado

avocado Ya ƙunshi ƙasa da gram 1 na sukari da carbohydrates. Yana da lafiyayyen kitse mai yawan fiber. Don haka, ba ya haɓaka matakin sukari na jini.

16) Wake

Wake abinci ne mai gina jiki da lafiya sosai. Legumes ne mai arziki a cikin bitamin B, calcium, potassium, magnesium da fiber. Yana da ƙarancin glycemic index, wanda yake da mahimmanci don sarrafa ciwon sukari.

17) Kabewa

Akwai shi a cikin nau'ikan iri da yawa kabewaYana daya daga cikin kayan lambu masu lafiya. Yana da ƙananan kalori da glycemic index. Kamar yawancin kayan lambu, zucchini ya ƙunshi antioxidants masu amfani. Ta hanyar haɓaka haɓakar insulin, yana ba da sarrafa sukarin jini.

Abincin Abinci Mai Lafiya Ga Masu Ciwon Suga

Masu ciwon sukari suna da wahalar samun abinci mai kyau. Muhimmin abu shine a zabi kayan ciye-ciye masu ƙunshe da fiber, furotin da mai mai lafiya. Wadannan abinci suna taimakawa wajen daidaita sukarin jini. Anan akwai abinci mai lafiya ga masu ciwon sukari…

1) dafaffen kwai

Dafaffen kwai Abu ne mai matuƙar lafiya ga masu ciwon sukari. Kwai suna da yawan furotin. Wani babban kwai mai tauri yana ba da furotin gram 6. Yana hana hawan jini bayan cin abinci. Hakanan yana kiyaye ku sosai, wanda shine muhimmin abu don sarrafa ciwon sukari.

Kuna iya samun ƙwai mai tauri ɗaya ko biyu a matsayin abun ciye-ciye da kansa, ko kuma kuna iya jin daɗin daɗin dandano daban-daban tare da girke-girke mai lafiya kamar cushe qwai.

2) almond

AlmondKwaya ce mai gina jiki da abun ciye-ciye. Yana taimakawa sarrafa sukarin jini. Yana amfanar lafiyar zuciya ta hanyar rage mummunan cholesterol. Yana taimakawa wajen kiyaye nauyi a cikin kewayon manufa. Dukansu abubuwa ne masu mahimmanci a cikin rigakafi da maganin ciwon sukari.

Saboda almonds suna da yawan adadin kuzari, iyakance girman hidimar zuwa dintsi lokacin cin su azaman abun ciye-ciye.

3) Humus

humus, Appetizer ne da aka yi daga chickpeas. Yana da daɗi idan an sha shi da ɗanyen kayan lambu. Yana da tushen fiber, bitamin da ma'adanai. Hummus, wanda ke da babban abun ciki mai gina jiki, yana da amfani ga sarrafa sukarin jini a cikin masu ciwon sukari. Kuna iya cinye humus tare da kayan lambu irin su broccoli, farin kabeji, karas da barkono.

4) Avocado

A cikin masu ciwon sukari, avokadoYana taimakawa wajen daidaita sukarin jini. Babban abun ciki na avocado da sinadarai masu kitse mai yawa sun sa wannan 'ya'yan itace abincin da ke da ciwon sukari. 

5) Kaji

Soyayyen kajiana yin shi da kaji da chickpeas Legume ce mai matuƙar lafiya. Yana da tushen furotin da fiber. Tare da wannan fasalin, yana da kyakkyawan abun ciye-ciye ga masu ciwon sukari.

6) Yogurt na strawberry

Strawberry yogurt shine abun ciye-ciye mai dacewa da ciwon sukari. Abubuwan da ke cikin 'ya'yan itacen antioxidants suna rage kumburi kuma suna hana lalacewa ga pancreas, sashin da ke da alhakin ɓoye hormones waɗanda ke rage matakan sukari na jini. Strawberries sune kyakkyawan tushen fiber. Yana rage narkewa kuma yana daidaita matakan sukari na jini bayan cin abinci. Yogurt da strawberries suna yin babban abun ciye-ciye tare, saboda zaƙi na strawberries yana taimakawa wajen daidaita dandano na yogurt.

7) Salatin Tuna

tuna saladAna yin ta ne ta hanyar haɗa tuna da kayan salad daban-daban. Ya ƙunshi furotin, babu carbohydrates. Wannan ya sa ya zama kyakkyawan abun ciye-ciye ga masu ciwon sukari.

8) Chia iri pudding

Chia iri pudding ne mai lafiya abun ciye-ciye ga masu ciwon sukari. saboda chia tsabaYana da wadataccen sinadirai masu taimakawa wajen daidaita sukarin jini, kamar su furotin, fiber da omega 3 fatty acids. Fiber a cikin tsaba na chia yana sha ruwa mai yawa, wanda zai iya taimakawa wajen sarrafa ciwon sukari ta hanyar rage tsarin narkewar abinci da sakin sukari a cikin jini. Cin 'ya'yan chia yana taimakawa rage matakan triglyceride, wanda zai iya zama mai kyau ga lafiyar zuciya. Wannan yana da fa'ida tunda masu ciwon sukari suna da haɗarin haɓaka cututtukan zuciya.

9) Salatin wake

Salatin wake shine abun ciye-ciye mai lafiya. Ana amfani da dafaffen wake da kayan lambu iri-iri don yin wannan salatin. Saboda wake yana da wadataccen fiber da furotin, yana samar da abinci mai kyau ga masu ciwon sukari. Cin salatin wake yana hana hawan jini kuma yana rage matakan insulin bayan cin abinci.

Me ya kamata masu ciwon sukari ba su ci ba?

Wasu abinci suna haɓaka matakan sukari na jini da insulin. Ta hanyar inganta kumburi, yana ƙara haɗarin cututtuka. Abincin da bai kamata masu ciwon sukari su ci ba sune:

1) Abubuwan sha masu sukari

Abubuwan sha masu sukari suna da yawa a cikin carbohydrates. Wadannan abubuwan sha insulin juriyaAn ɗora shi da fructose wanda ke jawowa Abubuwan sha masu sukari suna ƙara haɗarin yanayin da ke da alaƙa da ciwon sukari, kamar cutar hanta mai kitse.

2) Fat-fat

Artificial trans fats Yana da matukar rashin lafiya. Ana samun ta ta hanyar ƙara hydrogen zuwa acid fatty mara kyau da kuma sa su zama mafi kwanciyar hankali. Ana samun kitsen mai a cikin margarine, man gyada, kirim, daskararre abinci. Masu kera abinci suna ƙara shi zuwa ga busassun, biredi, da sauran kayan gasa don tsawaita rayuwar samfurin.

Fat-fat ba sa haɓaka sukarin jini kai tsaye. Bugu da ƙari, ƙara kumburi, juriya na insulin da kitsen ciki, yana rage cholesterol mai kyau. Idan kunshin abinci ya ƙunshi kalmar "ɓangarorin hydrogenated" a cikin jerin abubuwan sinadaran, ku guje wa waɗannan abincin.

3) Farin burodi, shinkafa da taliya

Waɗannan abinci ne masu yawan kuzari, sarrafa su. Gurasa, bagel da sauran abincin fulawa da aka gyara an san suna haɓaka sukarin jini sosai a cikin mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2. Waɗannan abincin da aka sarrafa sun ƙunshi fiber kaɗan. Fiber yana rage shayar da sukari cikin jini.

4) Yogurt na 'ya'yan itace

Yogurt na fili shine zaɓi mai kyau ga masu ciwon sukari. Duk da haka, ba za mu iya cewa iri ɗaya ga yogurt 'ya'yan itace ba. Domin yana tayar da sukarin jini ba daidai ba.

5) Abincin karin kumallo mai sukari

Masu ciwon sukari kada su fara ranar ta hanyar cin hatsi. Yawancin hatsin karin kumallo ana sarrafa su sosai. Ya ƙunshi ƙarin carbohydrates fiye da yadda mutane da yawa suka sani.

6) Kofi masu dandano

kofiyana rage haɗarin ciwon sukari. Amma kofi masu ɗanɗano abinci ne na ruwa maimakon abin sha mai kyau. Yana cike da carbohydrates. Sha kofi baƙar fata maimakon kofi na kirim mai tsami don kiyaye sukarin jini a ƙarƙashin kulawa da hana karuwar nauyi.

7) zuma, agave nectar da maple syrup

Ya kamata masu ciwon sukari su guji farin sukari. Amma sauran nau'ikan sukari kuma suna haifar da hawan jini. Misali; Brown sukari, zuma, agave nectar ve maple syrup masu ciwon sukari kamar…

Ko da yake waɗannan abubuwan zaƙi ba a sarrafa su sosai, suna ɗauke da aƙalla adadin carbohydrates kamar farin sukari. A zahiri, yawancin sun haɗa da ƙari. Ya kamata a guji kowane nau'in sukari. 

8) Busasshen 'ya'yan itace

'Ya'yan itãcen marmari suna ba da yawancin bitamin da ma'adanai masu mahimmanci, kamar bitamin C da potassium. Duk 'ya'yan itatuwa suna rasa abun cikin ruwa idan sun bushe. Tsarin bushewa yana ba da damar abun ciki na sukari ya zama mafi yawan hankali. Busassun 'ya'yan itatuwa suna da girma a cikin carbohydrates fiye da sabbin takwarorinsu. Masu ciwon sukari ba dole ba ne su daina 'ya'yan itace gaba daya. Sabbin berries suna kiyaye sukarin jini a cikin kewayon manufa.

9) Kunshe kayan ciye-ciye

Pretzels, kukis, da sauran fakitin abinci ba zaɓuɓɓukan ciye-ciye masu amfani ba ne. An yi shi daga fulawa mai ladabi kuma yana ba da abinci kaɗan. Hakanan, yana ƙunshe da ɗimbin carbohydrates masu saurin narkewa waɗanda ke haɓaka sukarin jini cikin sauri. Idan kuna jin yunwa tsakanin abinci, ku ci goro ko kayan lambu masu ƙarancin carb da cuku.

10) Ruwan 'ya'yan itace

Ko da yake ana ɗaukar ruwan 'ya'yan itace abin sha mai lafiya, tasirinsa akan sukarin jini yana kama da sodas da sauran abubuwan sha masu zaki. Hakazalika da abubuwan sha masu zaki, ruwan 'ya'yan itace yana cike da fructose. Fructose yana haifar da juriya na insulin, kiba da cututtukan zuciya.

11) Soyayyar Faransa

Soya abinci ne da ya kamata a guji, musamman ga masu ciwon sukari. Dankali yana da yawan carbohydrates. Yana yin fiye da haɓaka sukari na jini, musamman bayan soyayyen a cikin man kayan lambu.

References: 1, 2, 3