Nazarin ya nuna cewa cin abinci mafi girma, mafi girma da kuma karin kumallo mai gina jiki mafi girma zai iya taimakawa sosai don rage yawan sugars da jini. Dalili mai yiwuwa shi ne cewa waɗannan nau'in abincin kumallo suna da ƙasa a cikin carbohydrate. Wasu mutanen da ke fama da ciwon sukari suna shan jinin jini a cikin safiya saboda hanta ya rushe sugar a cikin dare kuma kwayoyin zasu iya zama dan damuwa ga insulin a wannan lokaci.
Yin amfani da karin kumallo mafi yawan carbohydrate zai haifar da karuwa a cikin sugars jini. Zai yi wuya ga masu jini su sauka lokacin da ka fara ranar kashe tare da su a sama.
Har ila yau, binciken ya nuna cewa yaduwar jini yana tashi bayan karin kumallo, sau biyu mafi girma bayan bayan abincin rana. Hanya mafi girma (bayan ci abinci) sugarsu jini zai iya haifar da burin carbohydrate saboda, maimakon yin amfani da sukari don man fetur, ya rage a cikin jini kuma jiki yana tsammani yana bukatar ya ci sukari (ko carbohydrates) don yafa kansa. Wani binciken kuma ya gano cewa lafiyayyen lafiya da ke cin gashin giraben girar 50 g (misali, 3/4 kofin hatsi tare da 1 kofin madara da banana 1/2) cin abinci ya fi glucose (sugar) bayan karin kumallo, mafi yawan bayan abincin rana, da kuma matsakaici bayan abincin dare.
Wataƙila wannan shine dalili mai kyau don gwada karin kumallo na mota. Ya cancanci harbi. Yi tsalle da jaka, hatsi, muffins, da pancakes.
Mutane da yawa daga cikin marasa lafiyata sun gaya mini cewa sau da yawa sukan ji daɗi - sun fi ƙarfin zuciya da wadata a cikin yini, lokacin da suke cin masiyaccen carbohydrate, karin kumallo mai gina jiki mafi girma. Rage yawan amfanin ku na carbohydrate zai iya taimaka maka ka rasa nauyi. Don gwada shi, gwada jinin jinin ka kafin karin kumallo da sa'o'i biyu bayan cin abincin ka kuma ga abin da abincin ya ƙara yawan yaduwar jinin ka.
Ƙungiyar Ciwon Yankakken {asar Amirka na bayar da shawarar cewa jinin jinin ku ya zama 70-130 da safe kafin ku ci da <180 sa'o'i biyu bayan cin abinci. Wadannan lambobin za a iya kasancewa ɗaya bisa ga shekaru, matakin aiki da wasu al'amura na kiwon lafiya; tambayi malamin ƙwararren ƙwararren ƙwararren ku idan ba ku da tabbas.
Mene ne Ma'anar Mutuwar Abincin Carbohydrate Mai Low?
Babu wani ma'anar ƙayyadadden karin kumallo na carbohydrate saboda rage cin abinci na carbohydrate wani lokaci ne. Jama'a yawanci suna ɗaukar kimanin kashi 50 na adadin kuzarin su daga carbohydrates . Ga wanda ke cin abincin cin abinci na caca 2,000, wannan daidai ne game da 250 grams na carbohydrates a kowace rana. Break cewa sama zuwa abinci da kuma cewa zai zama game da 60 grams na carbohydrate da abinci tare da 2 maras hatsi gurasa carbohydrate. Ga wanda ke da ciwon sukari, wannan zai iya zama yawancin carbohydrates. Ƙungiyar Ciwon Yankakken {asar Amirka na cewa babu wani adadin yawan adadin kuzari daga masu ciwon sukari wadda duk wanda ke fama da ciwon sukari ya kamata ya shiga ciki.
Maimakon haka, dole ne a yi wani shirin kai tsaye. A cikin shekaruna na zama likita, na gano cewa mafi yawancin mutane suna cin abinci mai kyau 45 g na carbohydrates da cin abinci. Duk da haka, babu mulkin duniya - wasu mutane na iya cin abincin, yayin da wasu zasu iya cin abinci.
Don manufar wannan labarin, zan yi amfani da 30 grams ko žasa kamar yadda m carbohydrate karin kumallo zabi. Da ke ƙasa za ku sami wasu abubuwan girke-girke, masu sauƙi da dadi don gwadawa.
Power Yogurt Parfait
Gudura da granola da 'ya'yan itace syrupy, kuma amfani da yalwar Girkanci na Gris da ' ya'yan itace sabo ne ko 'ya'yan itace mai daskarewa don furotin mai girma, babban fiber, mai gamsar da karin kumallo. Top tare da yankakken kwayoyi don kara crunch, dandano, furotin da fats lafiya. Wannan karin kumallo yana da sauki kuma mai gamsarwa.
- 6 oz low-fat Girkanci yogurt (zaka iya amfani da kitsen mai kyauta don ajiyewa a kan adadin kuzari da maika idan kuna son shi ko cuku mai tsada)
- 1 kofin blueberries daskararre * ko sabo ne (iya musanya raspberries, strawberries ko blackberrries)
- 1/4 teaspoon ɓangaren vanilla ko foda
- 1/4 teaspoon kirfa
- 1 Tablespoon yankakken unsalted walnuts (iya sub for almonds, kabewa tsaba ko wani nut iri-iri)
Hanyar: Daidai ku ji daɗi!
* Zapping berries a daskararre a cikin microwave halitta wani "syrupy" ruwa cewa aiki a matsayin halitta zaki
Abincin abinci : ~ 250 calories, 8 g mai, 2.5 g cikakken mai, 50 MG sodium, 28 g carbohydrate, 21 g sugar, 4 g fiber, 18 g gina jiki
Cikakken Cakuda Cakuda
Avocado ya ƙunshi zuciya lafiya mai gamsarwa mai da fiber - yana da babban canzawa don mayonnaise da dandano dadi tare da qwai.
- * 2 wuya Boiled qwai
- 1 seleri stalk (yankakken)
- 1 scallion (yankakken)
- 1/2 kofin alayyafo
- 1/3 avocado
- 1 dukan hatsi ƙananan karamar kunsa
Hanyar:
- Hard tafasa qwai (za a iya yi da dare kafin). Tafasa na minti 10 a sama kuma bari a zauna. Kurkura a cikin ruwan sanyi.
- Cakuda sinadaran kuma ajiye.
- Gwai qwai da kuma kara avocado, da kayan lambu.
- Layer kunsa tare da alayyafo da saman tare da cakuda kwai.
Bayanai na abinci: ~ 390 adadin kuzari, 20 g mai, 3.5 g cikakken mai, 300 Mg sodium, 30 g carbohydrate, 2 g sugar, 10 g fiber, 19 g gina jiki
* Idan kana da tarihi na high cholesterol kuma kana so ka rage yawan mai mai iya amfani da fata fata. Rike kwai yolks zuwa fiye da 4 a kowace mako.
Suman Quinoa Blueberry Bowl
Quinoa yana da ƙananan glycemic index, high fiber, high protein hatsi. Kyakkyawan canji ne ga oatmeal kuma yana da kyauta kyauta. Na ƙara 100% tsabta kabewa don karamin bitamin A, fiber da dandano. Suman ne mai gina jiki mai gina jiki .
Sinadaran
- 1/2 kofin dafa quinoa (karanta umarnin kunshin don hanyoyin dafa abinci)
- 1/2 kofin unsweetened almond madara
- 1/4 kofin 100% tsarki kabewa puree
- 1/4 kofin blueberries (daskararre ko sabo)
- 1 teaspoon kirfa
- 1 teaspoon nutmeg
- 1 teaspoon cire mota
- 1/4 kofin walnuts yankakken ko almond
Umurnai
- Cook quinoa bisa ga umarnin umarnin ta amfani da ruwa. Da zarar quinoa ne fluffy ƙara almond madara, kabewa puree, kirfa, vanilla, nutmeg da berries da kuma motsa su cikin ƙasa flaxseed. Top tare da almonds alkama ko walnuts yankakken.
Bayanan abinci mai gina jiki: ~ 355 adadin kuzari, 22 g mai, 2 g cikakken mai, 80 mg sodium, 29 g carbohydrate, 7 g fiber, 10 g sugar, 10 g gina jiki
Gwajiyar Gyada da Gurasar Gishiri da Sandwich
Maimakon gishiri mai gishiri ya sanya gurasar man shanu a cikin gurasar hatsi. Kwan zuma man shanu yana jin dadi kuma yana da kyau. Sara sama 'yan strawberries don kara da fiber da zaƙi.
Sinadaran:
- 1 gurasar hatsin gurasar nama (tabbatar cewa yana da akalla 3 g na fiber)
- 1 1/2 tablespoons duk manya dan gyada man shanu
- 1/2 kofin sliced strawberries
Umurni:
- Fasa kwanon rufi tare da ba da lafaffen kayan shafa (Ina so in yi amfani da kwakwacin man alade). Idan ka fi so kada ka yi amfani da foda dafa, gurashin man shafawa tare da man shanu mai ma'adinai ko mai tsabta mai kwakwa kuma shafa wanke da tawul ɗin takarda (ƙuƙasa ƙari mai yawa). Gyaran man shanu da kuma bishiyoyi tsakanin yanka biyu a gurasar a kowane gefe har sai an yi launin ruwan kasa.
Bayanin Abinci: ~ 290 adadin kuzari, 12 g mai, .5 g cikakken mai, 380 MG sodium, 35 g carbohydrate, 8 g sugar, 8.5 g fiber, 10 g gina jiki
* Idan ba ku da lokaci don kuzari sandwicin kawai ku ci a dakin zafin jiki.
Kayan Gasa Gasa Gasa
Kuna iya jefa wani abu a cikin omelet. Yin amfani da kayan lambu daga cikin dare kafin ya zama hanya mai girma don ƙara yawan abincin ku da hana hakar. Ganye kayan lambu ƙara mai kyau crunch da zaƙi ga omelet. Sun kuma ƙara ƙara wanda zai taimaka maka ci gaba da cika.
- 1 kofin na kayan lambu gauraye (hagu a kan eggplant, barkono, da albasa, yankakken Brussel sprouts ko bishiyar asparagus - ko duk abin da kuke da shi)
- 3 kwai fata
- 2 teaspoons Parmesan cuku
- 1 kopin guna ko berries
Umurni:
- Rashin kwanon rufi ba tare da gurasa ba a kan zafi mai zafi.
- Cikakken kwanon rufi da 1 teaspoon man zaitun kuma shafa mai tsabta tare da tawul na takarda (kana buƙatar kawai isa mai yalwa qwai ba zai tsaya ba)
- Zuba kwai fata.
- A hankali a tura ɗaya daga cikin yarinya a cikin tsakiyar kwanon rufi, yayin da yake tayar da kwanon rufi don ba da izinin ruwan har yanzu yana gudana a ƙarƙashin. Yi maimaita tare da wasu gefuna, har sai akwai babu ruwa.
- Yi watsi da fata fata kuma ku dafa har sai da ba a cire kwai ba.
- Ƙara kayan lambu da aka cakuda da cuku, sa'an nan kuma ɗaga ɗaya gefen yakin kuma ninka shi a ko'ina kuma a kan, don haka gefuna ya tashi. Cook har sai an dafa shi ta hanyar, bai kamata ya yi jinkiri ba. Zaka iya canza shi idan an so.
- Ku bauta wa tare da 'ya'yan sabo.
Abincin abinci: ~ 250 calories, 8 g mai, 1 g cikakken mai, 120 mg sodium, 25 g carbohydrate, 14 g sugar, 7 g fiber, 16 g gina jiki
Don ƙarin bayani a kan m carb karin kumallo ra'ayoyin:
- Low Carb Breakfast Menu Ideas
- Kale da tumatir frittata
Resources
Matsayin Cibiyar Harkokin Abincin Amirka. Gudanar da Weight. fayil: /// C: / Masu amfani / Domenic / Downloads / WeightManagement% 20 (2) .pdf
Lausch, Marnie. A kan Cutting Edge Ciwo da Ciwon Kiwon Lafiya. Carbohydrate, Harkokin Insulin, da Cibiyar Kulawa da Glucose ta Kullum da Musamman Musamman don Sarrafa Glycemia. 2014; V35; 2, shafi na 7-11.
Ma'aikatar Aikin Noma na Amirka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Gudanar da Abinci ga Amirkawa, 2010. Edition na 7th, Washington, DC: Gwamnatin Amirka
Ofishin bugawa, Disamba 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf