Ɗaya daga cikin abubuwan da na fi so shine in gaya wa marasa lafiya abin da ba za su ci ba. Ina son in mayar da hankalinku game da halaye da kuma ilmantar da marasa lafiya game da abincin da kuke ci. Amma, daga lokaci zuwa lokaci, na ga cewa wasu mutane suna godewa lokacin da aka gaya musu cewa wasu abinci suna "iyakancewa." Irin abincin da zan iya zaton "ƙetare iyaka" na iya mamakin ku saboda abin da ke tunani yana da lafiya bazai zama mafi kyau ba.
Wasu daga cikin wadannan abincin suna bayyane saboda suna dauke da sugars - alal misali, candies, cookies, soda, da dai sauransu. Sauran abincin da ya kamata ka guje wa abinci mai arziki ne a cikin carbohydrate da / ko sukari da fibaccen fiber, da wadanda basu da abinci (bitamin da ma'adanai). Ga wasu misalai:
Whole Bagat Bagels
Ko da yake irin wannan jakar yana da alkama baki daya, wannan baya nufin yana da mota carbohydrates fiye da takaddama. Ɗaya daga cikin jakar kuɗin daidai yake da cin abincin gurasar 4-6, wanda yake nufin yana da ƙwayar carbohydrate kuma zai iya tayar da sugars jini . Bagels kuma basu da cike da fiber da furotin. Saboda haka, za ku ji yunwa a cikin 'yan sa'o'i kadan bayan cin nama wanda zai iya tasiri ga yaduwar jini da nauyin jini.
- Don yin wannan zabi mafi koshin lafiya, yanke shawara ku ci 1/2 (tsallewa) kuma sama zai samo wasu ƙwallan kwai kwaikwayo da kayan lambu na zaɓinku. Abokan da aka fi so shine 3 fata fata tare da 1/3 avocado, da kuma 1/2 kofin alayyafo - wannan ƙara da furotin, fiber, da kuma mai lafiya mai. Wasu nazarin ya nuna cewa mafi girma, haɓaka mai girma, karin kumallo mafi girma zai taimaka wajen rage HgbA1c.
Dukan Gurasar Abinci
Dukkan nau'in alkama na hatsi na iya zama kamar zabi mai kyau domin suna da alkama, amma alamu suna da arziki a sodium kuma basu da darajar abincin jiki. Ɗaya daga cikin wadanda ake amfani da sinadarin alkama na zuma za su biya ku calories 110, 1 g mai, 20mg sodium, 24 g carbohydrate, 1 g fiber da furotin 3 g. Pretzels kuma suna da babban haɗin glycemic wanda zai iya rinjayar jini.
Ƙungiyar Ciwon Yankakken {asar Amirka na nuna cewa maye gurbin abincin abinci mara kyau ga abinci mai mahimmanci na abinci zai iya inganta lafiyar jini.
- Lokacin zabar abincin abun daɗi shine mafi kyau ga zabi abincin da ke da arziki a cikin fiber da furotin. Alal misali: apple tare da man shanu ko cokali ko karas da hummus. Don karin karin bayani game da cinyewa: All About Snacking with Type 2 Diabetes
- 20 Gurasa na calories 200 ko Kadan
Ƙarshen 'ya'yan itace (Ko da yake ba a nuna su ba)
'Ya'yan' ya'yan itace, musamman 'ya'yan itatuwa masu banƙyama waɗanda aka rufe da yogurt, cakulan, ko kuma in ba haka ba mai dadi yana da nauyin sukari da sukari don wani ɗan gajeren rabo. Saboda 'ya'yan itace masu banƙyama suna raguwa, aikin yana da ƙananan. Ɗaya daga cikin nau'in raisins shine kawai tablespoons biyu.
- Idan ya yiwu, yana da kyau a ci dukkan 'ya'yan itace da iyakancewa zuwa kashi 2-3 max a kowace rana. Koyi yadda za a kunsa 'ya'yan itace a cikin shirin cin abinci naka: Zan iya cin' ya'yan itace idan ina da ciwon sukari?
Margarine
Ba dukkanin margarine an halicce su ba. Manufar margarine shine rage yawan mai da mai adadin kuzari. Duk da haka, ana yadu da wasu margarine tare da man fetur wanda aka haɗaka (trans fat). Ka guje wa mai sutsi saboda yana yin kama da fat.
- Lokacin zabar margarine, tabbatar da karanta lakabin. Idan lakabin ya lissafa "man fetur hydrogenated ko wani bangare na hydrogenated" ya kamata ku guji shi. Neman yada dukkanin burodin gurasa da zuciya mai kyau mai kyau irin su hummus, avocado, da man shanu.
> Sources
> Rabinovitz, HR, Bo'aza, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. >> Wainstein, J. (2013), Babban karin kumallo da ke cikin furotin da mai mai inganta glycemic control a cikin irin 2 masu ciwon sukari. Kiba. Doi: 10.1002 / oby.20654
> Ƙungiyar Ciwon Yankakken Amirka. Glycemic Index da Ciwon sukari. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html