Koyi yadda za a gane da kuma raba ikon sarrafa kayan lambu
Kayan lambu suna da kyau a gare ku-suna samar da bitamin, ma'adanai, fiber, antioxidants, ƙarar, kuri'a na launi, da kuma crunch. Akwai nau'o'in kayan lambu daban-daban: kayan lambu mai laushi, irin su dankali, masara, da peas, da kayan lambu mai tsire-tsire , irin su broccoli, barkono, da Kale.
Idan kana da ciwon sukari na Type 2, ana iya gaya maka ka rage yawan kayan lambu.
Wannan shi ne saboda kayan lambu mai sintiri sun ƙunshi karin carbohydrates fiye da kayan lambu mai tsarma, sabili da haka, zai iya ƙara yawan jinin jinin ku a cikin sauri.
Duk da haka, wannan baya hana su iyaka ; a maimakon haka, ya kamata ka koyi yadda za a gane su da kuma sarrafa su. Hakanan zaka iya sako fitar da abin da za ka so ka ƙayyade ta wurin kula da yadda suke tasirin jinin ku (ta hanyar gwada jinin ku a cikin sa'o'i biyu bayan ci abinci) da kuma canza abincinku a sakamakon.
Jerin kayan lambu mai laushi
Jerin da ke ƙasa shine don kayan lambu mai tsabta. Girman masu girma suna da kimanin 15 grams na carbohydrate, 3 grams na gina jiki, da kuma 80 calories.
Idan kun kasance a cikin kayan shafa, 1/2 kofin yana daidaita da girman girman ku. Ɗaya kofin shine game da girman yatsunka.
- Beets (1 kofin)
- Karas (1 kofin)
- Masara (1/2 kofin ko 1 matsakaici cob)
- Green Peas (1/2 kofin)
- Parsnips (1/2 kofin)
- Plantain (1/2 kofin)
- Suman (1 kofin)
- Sweet Dankali (1/2 kofin)
- Taro (1/2 kofin)
- Farin Dankali (1 karami ko 1/2 kofin mashed, 1/2 kofin gasashe ko 10 zuwa 15 Faransanci fries)
- Winter Squash, irin su acorn ko butternut squash (~ 3/4 kofin)
- Yams (1/2 kofin)
Dalilin da ya sa kake buƙatar kallon jikinka na kayan lambu mai laushi
Kwayoyin kayan lambu suna da yawancin carbohydrates, wadanda mutanen da ke fama da ciwon sukari suna fuskantar matsala.
Har ila yau, suna da alamar glycemic mafi girma, ma'ana cewa suna tayar da su da jini a sauri fiye da sauran nau'o'in abinci, irin su gina jiki da wadanda basu da kayan lambu.
A kwatankwacin, da rabo, sun kasance mafi girma a cikin adadin kuzari fiye da wadanda ba-starchy kayan lambu. Wannan yana da mahimmanci a yi la'akari idan kuna kokarin rasa nauyi . Alal misali, 1/2 kopin burodi dankali ya ƙunshi calories 70 da 15 grams na carbohydrate, yayin da, 1/2 kopin broccoli steamed ya ƙunshi kalori 25 da 5 grams na carbohydrate.
Sabili da haka, idan kuna biye da abincin gishiri mai hatsi ko abincin gurasar sarrafawa, za ku so ku lura da rabon kuɗin kayan lambu da kuma ƙidaya su zuwa ga abincin ku na carbohydrate.
Kula da Carbohydrate Counts da Size Size
Hanyar da ake amfani da kayan lambu mai laushi (wanda shine kimanin 15 grams na carbohydrate) shine game da 1/2 kofin dafa shi (girman girman linzamin kwamfutarka) ko kuma game da 1/4 na farantinka (farantin karfe 9). Dangane da yawancin carbohydrates da aka ba ku ta hanyar cin abinci, za ku iya sarrafa rabo bisa ga yadda ya dace. Alal misali, idan kuna cin kernels na hatsi don abincin dare kuma kuna cin abinci na 30 na carbohydrate a kowane abinci, zaka iya samun kopin nama na dafa don abincin dare.
Wata hanya mai kyau don sarrafa rabo ba tare da ƙidaya carbohydrates a cikin ma'auni ba ne don aiwatar da hanyar farantin. Don yin haka, ajiye kayan lambu mai sutura zuwa 1/4 da farantin ka kuma cika 1/2 farantinka tare da kayan lambu marasa tsirrai (salatin, alayyafo, broccoli, barkono, albasa, namomin kaza, da dai sauransu). Sauran 1/4 na farantinku ya kamata a sadaukar da shi don yalwata albarkatu-sinadaran, kwai fata, kaza nama nama, turkey, naman alade, kifi, naman alade, tofu, da dai sauransu.
Zaɓi Sifofin Lafiya na Kayan Kayan Gwaza
Ɗaya daga cikin kayan lambu mai mahimmanci a cikin abincin Amurka shi ne dankalin turawa, kuma yawanci ana cinye shi a cikin nau'i na Faransa ko dan kwakwalwa.
Wadannan zafin abincin ba shine mafi kyawun juyi na dankalin turawa ba, saboda suna arziki a cikin adadin kuzari, mai kitsen mai, da sodium.
Don kauce wa karin adadin kuzari da mai, ku zabi kayan lambu masu tsirrai waɗanda aka shirya da lafiya, kamar gurasa, gurasa, ko sutura. Alal misali, sarke fitar da fice na Faransa don gurasa ko kuma dankalin turawa, ko kuma gwada wasu gurasar butternut squash. Lokacin da aka raba shi kuma a dafa shi da kyau, kayan lambu mai sitaci zai iya zama abincin abinci mai kyau kamar yadda suke da arziki a cikin antioxidants, bitamin, ma'adanai, da kuma cike da fiber.
Kalma Daga
Ku ci iri-iri 'ya'yan itatuwa da kayan marmari don kiwon lafiya da kuma tsawon lokaci. Idan kuna da ciwon sukari na iri 2 ko suna neman canza kayan aikin carbohydrate don nauyin hasara ko wani dalili na musamman, zaku iya cin kayan lambu. Abinda ya kamata a yi la'akari shi ne yadda aka shirya su da adadin da kuke ci. Zaɓin yanki mai sarrafa yawan kayan lambu wanda aka gasa, gurasa, ko gurasa, alal misali, zai iya ƙara yawan abincin ka mai gina jiki ba tare da yin sulhu da sukari ko nauyi ba.
> Sources:
> Ƙungiyar Ciwon Yankakken Amirka. Ganye da kuma kayan lambu
> Ƙungiyar Ciwon Yankakken Amirka. Ƙirƙirar Farashinku