A matsayin mai cin abinci mai gina jiki mai cin gashin kanta wanda ke ba da shawara ga mata da cutar ciwon polycystic ovary a kai a kai, daya daga cikin tambayoyin da na fi dacewa daga mata shine game da carbohydrates. Yawancin matan da ke PCOS sun ji tsoron carbohydrates. Duk da yake yana da mahimmanci don saka idanu irin nauyinka da adadin carbohydrates, babu wani dalili da za ka ji tsoronsu kamar yadda suke bayar da kayan abinci mai mahimmanci ga PCOS.
Ga abin da zan sani.
Menene Carbohydrates?
Carbohydrates sun hada da kungiyoyin kwayoyin, wanda ake kira saccharides. Wadannan saccharides suna dauke da carbon, hydrogen da oxygen atoms a cikin daban-daban haduwa. Akwai manyan nau'o'i biyu na carbohydrates: sauki da hadaddun. Sauran carbohydrates suna da saccharides guda ɗaya ko biyu (mono- da di-saccharides, biyun) haɗe tare. Su ne farkon sugars, da aka samu a 'ya'yan itace, zuma, madara (kamar lactose) da kuma kayan cin kasuwa. Abun carbohydrates na ƙunshe sun ƙunshi saccharides masu yawa (polysaccharides) kuma an san su da kayan da aka samo a cikin kayan lambu, hatsi, da kuma legumes na takaddama. Masu carbohydrates masu tasowa suna da alamar glycemic mai zurfi ko tashi a cikin glucose jini.
Matsayi na Carbohydrates ga Ƙungiyoyinmu
Babban nauyin carbohydrates shine samar da makamashi ga jiki. Rushewar glucose a cikin sel yana samar da kwayoyin makamashi da za a iya amfani dasu.
Glucose shine tushen samar da makamashi a cikin jiki, kodayake gina jiki da kitsen za'a iya amfani dashi idan ya cancanta. Da zarar an haɗu da bukatun makamashi, an ajiye glucose a cikin hanta a matsayin glycogen, to za'a iya janye shi don yin wasu mahaukaci, irin su keratin (aka samu a fantsernails), ribose (aka samu a DNA da RNA) da kuma hyaluronic acid (ana amfani da su don saɗa kayan aiki ).
Glucose mai wucewa an juya zuwa triglycerides kuma an adana shi a cikin nama .
Yaya Jiki Yayi amfani da Carbohydrates?
Hanyar narkewa farawa a cikin ciki kamar yadda carbohydrates sun rushe a cikin abubuwan da suka hada da monosaccharide. Yawancin narkewa yana faruwa a cikin ƙananan hanji a matsayin taro na abinci da aka fallasa zuwa enzymes na musamman. Tsire-gizon yana cike da hanzari a cikin yanayin da ya fi dacewa fiye da sauye-sauye masu sauƙi. Jigon jikin mutum ba shi da isasshen ƙwayoyin enzymes don ya karya filaye. Maimakon haka, an cire fiber cikin ruwa, gas da sauran kayan da kwayoyin keyi a cikin hanyar hanji, da jinkirin motsi na abincin da zai haifar da jin dadi.
Da zarar an rushe carbohydrates a cikin haɗarin haɗari ko kayan aiki mafi sauki, ana iya tunawa da su ta hanyar bango na intestinal zuwa cikin jini inda suke tafiya zuwa hanta kuma sun juya zuwa glucose. Hanta sa'an nan kuma ya sarrafa muguncin glucose cikin jini. Idan jinin jini ya yi yawa, ƙararrakin ya ɓoye insulin don motsa glucose a cikin kwayoyin kuma daga cikin jini. Idan matakin glucose na jini zai fara fada, an rufe glucogon don ƙara yawan glucose da hanta ke ɓoye cikin jini.
Mecece Abincin Abinci na Carbohydrates?
Wadannan abinci sun hada da carbohydrates:
- Ganye
- Fruit
- Kayan lambu
- Gwangwani da legumes na takin
- Milk da yogurt
Ganye yana dauke da yawancin carbohydrates ta hanyar bauta, tare da nau'in fiber. Dukkanin hatsi da na labaran suna da fiber mafi girma fiye da launin fari da tsabta. Kayan kayan lambu sun ƙunshi mafi yawancin kwakwalwa, musamman a wake, wake, masara, da dankali. Watery ko wadanda basu da kayan lambu irin su letas, eggplant, da squash sun ƙunshi ƙananan ƙananan sitaci. 'Ya'yan itãcen marmari sun ƙunshi mafi yawan sugars, ko da yake konkoma karãtunsa sun ƙunshi kyakkyawan fiber.
Yaya yawancin Carbohydrates ya kamata in ci kowace rana?
Duk da yake ba a bayar da shawarwari ba, an kiyasta cewa kashi 50% zuwa 60% na adadin kuzari ya kamata ya fito daga carbohydrates, musamman ƙwayoyin carbohydrates.
Tunda matan da ke da PCOS sun kasance suna da halayen insulin, suna bada shawarar cewa su ci kadan ne kawai carbohydrates, watakila a kasa da kashi 50% na adadin kuzari. Yawancin yaro ya kamata ya cinye 25g zuwa 35g na fiber kowace rana, kuma ya rage sauƙi ko ya ƙara sugars zuwa 10% na yawan adadin kuzari. Wannan yana nufin cewa a cikin rageccen abinci na calories 1,800, adadin calories 900 zuwa 1,080 ya kamata su fito ne daga carbohydrates, kuma sugar ya kamata a iyakance ga 45g kowace rana.
Abinci mai cin abinci ya kamata ya kasance har zuwa 6 ɗawainiya guda ɗaya na amfanin hatsi na hatsi, 3 zuwa 5 na kayan lambu, da kuma 2 zuwa 4 na 'ya'yan itace a kowace rana. Zaɓi kayan lambu mai laushi a duk lokacin da ya yiwu, kuma ka gwada iyakance kayan lambu kamar na Peas, masara, da dankali. 'Ya'yan itace suna sa kayan abinci mai kyau ko abun ciye-ciye maimakon sugars masu sarrafawa kamar kukis ko cake. Ka yi ƙoƙari ka guje wa hatsi da tsabta, ka zaɓa a maimakon girbin gurasar hatsi, taliya, da hatsi. Ta hanyar zaɓar saitunan carbohydrates mai kyau da kuma kula da adadin kuzari, babu abin da za a rage. Amma ka lura da adadin kuzari da cewa sutura da carbohydrates suna ba da gudummawa ga cin abinci na yau da kullum.
Don shawara na abinci mai kyau, tuntuɓi mai kula da abinci mai gina jiki a cikin PCOS.
Ɗaukaka ta hanyar Kwararrun PCOS Angela Grassi, MS, RDN, LDN