Akwai hanyoyi da dama don shirya abinci idan kuna da ciwon sukari na Type 2. Ɗaya daga cikin gina jiki wanda kullum dole ne a dauke shine carbohydrate. Carbohydrates su ne macronutrient da ke tasiri da jini sosai. Idan aka cinye su, sai su juya cikin sukari kuma suyi aiki a matsayin tushen makamashi na jiki. Lokacin da yazo game da shirye-shiryen abinci, Cibiyar Ƙwararren Ciwon Abokan Harkokin Ciniki na Amirka ya ba da shawara cewa za a riƙa yin tallace-tallace na cin abinci bisa ga wasu abubuwan da dama ciki har da rayuwa, tsarin magani, nauyi, da dai sauransu.
Gidun carbohydrate shine nau'in shirin abinci mai sauƙi - wanda ya dace da yanayin rayuwar da ake aiki inda za a iya cin abinci a kan gudu da kuma daga gida. Ƙididdigar ɗakunan ƙwayoyi yana taimakawa sosai wajen gudanar da aikin jinin jini da kuma asarar nauyi.
Shirin Gidaran Ciwon Gwargwadon Ciwon Gurasar Ciwon sukari
Kwararka ko mai cin abinci na iya taimaka maka ka gano adadin kuɗin da kake da shi , ciki har da abincin da abincin ƙura. A ƙoƙari don ƙirƙirar waɗannan shirye-shiryen abinci, za su yi la'akari da irin maganin ku, irin abubuwan rayuwa irin su motsa jiki, abinci na yanzu, nauyin nauyi, tsawo, jinsi, lafiyar kowa. Wani kimantawa game da yadda kake amsa wasu nau'o'i da yawacin carbohydrates kuma yana taimaka musu su ƙirƙirar shirin abinci na mutum.
Ana iya tambayarka don biyan matakan sugar na jini kafin cin abinci da sa'o'i biyu bayan cin abinci don ganin yadda jikinka ya karbi wasu abinci da wasu haɗin abinci. Za a iya tambayarka don shiga nau'in abincin da kake ci da kuma yadda za su iya lissafin adadin kuɗin da aka cinye a kowane ɗayan abincinku.
Neman sha'awa zai zama yawan nauyin jini na jini bayan ya ci abinci kuma ko ya nuna kai ne mafi dacewa ga ɗakin shafuka a wasu lokutan cin abinci. Cibiyar Ciwon sukari ta Amirka ta bayar da shawarar cewa mutanen da ke fama da ciwon sukari su kasance masu yaduwar jini fiye da 180mg / dL sa'o'i biyu bayan fara cin abinci. Ka tuna, duk da haka, duk abin da ake sa ran jini zai zama daidai.
Kuna iya karɓar gwargwadon carbohydrate bisa ga takardun calorie kullum. Yawan yawan carbohydrates ya kamata a tsayar da shi bisa tushen jinin jini, nauyi, da dai sauransu.
Nawa Carbs Nawa Nawa?
Sharuɗɗa na yau da kullum sune 45 zuwa 60 grams na carbs da abinci da 15 zuwa 30 grams na carbs da abun ciye-ciye. Duk da haka, mun bambanta, wanda ke nufi muna buƙatar daban-daban na shirin abinci. Shirin abincinku na musamman ya dogara ne akan irin salon ku, abincin da kuke so, nauyi, da kuma yadda jikinku ya samu a lokacin cin abinci. Yi aiki tare da ƙungiyar kiwon lafiyar ku don tsara tsarin abinci mafi kyau wanda ya dace da bukatunku.
Abincin Abincin Yana da Carbohydrates?
- Abincin kirki (kamar gurasa, shinkafa, taliya) da kayan lambu mai santiri (kamar dankali da masara)
- 'Ya'yan itãcen marmari da' ya'yan itace mai 'ya'yan itace
- Ƙun wake ko legumes
- Milk da yogurt (cuku an kidaya a matsayin gina jiki)
- Candy, desserts, soda da mafi yawan abinci takalma
Yadda za a Ƙidaya Carbohydrates
Your dietitian ko bokan likitan malami zai iya koya maka yadda za a count carbohydrates. Za su sake duba alamu tare da ku don taimaka muku wajen gane carbohydrates. Bugu da ƙari, za su iya ba ku albarkatun da shawarwari game da yadda za ku ƙidaya abubuwan da ba su ƙunshi alamu. Yawanci, mutane suna kididdigar gwargwadon carbohydrates. Wasu mutane suna amfani da hanyar tsofaffin ƙwayoyin carbohydrate da ƙidaya hidimar carbohydrate ta cin abinci.
Alal misali, ɗayan kifi yana aiki = 15 grams na carbs. Idan an umurce ku 60 grams na carbs don daya abinci, wanda zai dace da hudu carb servings (60 raba by 15).
Za'a iya samun ƙididdigar Carb daga:
- Alamar abinci, littattafai, shafukan yanar gizo, aikace-aikace
- Yankin musayar carbohydrate
- Abinci zai iya zama "tsinkaye" don yin zato game da hidimar carbohydrate
- Dikita ko likitan kuɗi na iya samun kyauta tare da misalai na carb servings
Misalan Ɗaya daga cikin Ma'aikata Daya
Samun takardun carb daga lakabin abincin ko abincin abinci shine mafi ƙayyade. Duk da haka, idan waɗannan ba su samuwa, ra'ayoyin ra'ayoyin da ake amfani da su akan abinci ɗaya shine:
- Ɗaya daga cikin kananan 'ya'yan itace (girman wasan tennis)
- Ɗaya daga cikin gurasa
- Ɗaya daga cikin shida tortilla
- Half hamburger bun, Hausa muffin
- Ɗaya daga cikin kofi da aka yalwata da nonfat ko ƙananan yogurt
- Ɗaya daga cikin kofin madara
- Ɗaya daga cikin kashi na uku na dafa nama, shinkafa, sha'ir, couscous
- Ƙananan (3oz) dankalin turawa
- Half kopin masara, wake, Peas
- Half kofin oatmeal
- Gilashi uku na cin abinci na hatsi
- Gudun hudu zuwa shida
- Three kofuna waɗanda popcorn
- Hanyoyin kaza shida
- Rabin karami na fries
- Gilashin kwallin biyu ko brownie ba tare da sanyi ba ko kananan kukis biyu
- Ɗaya daga cikin tsaba. zuma ko sukari
- Ɗaya daga cikin kofin miya
Wasan wasan kwallon kafa na Carbohydrate
- Ɗaya daga cikin kofi = fatar hannu, wasan tennis ko baseball
- Half kofin = rabi na wasan baseball, fitila mai haske ko tsalle-tsalle
- Kwanin hamsin = karami kaɗan
- Ɗaya daga cikin takalma = babba daya
- Biyu tbsp = daya harbi gilashi
- Daya tsp = daya dice ko Scrabble tile
Ƙarin abubuwan da suka taimaka don sanin
- Carbs tana tasowa matakan jini da sauri da kuma yadda ya kamata fiye da sauran kayan abinci.
- Kusan kashi 100 cikin dari na haɗari a cikin abincin da kuke ci an juya zuwa glucose a cikin minti 90 na abinci.
- Cin abinci na gina jiki tare da kowane nau'in carbohydrate zai taimaka wajen kiyaye matakan jini. Ɗaya daga cikin nau'o'in gina jiki yana daidai da nauyin kilogram 7. Wasu nazarin har ma suna cewa cin abinci ne na farko don rage yaduwar jini .
- Cin abinci da naman alade kowane biyu zuwa uku na uku zasu taimakawa wajen daidaita matakan jini.
- Kar ka manta don duba girman masu girma. Za a iya amfani da abinci fiye da ɗaya.
An sabunta: Yuni 13, 2016 da Barbie Cervoni MS, RD, CDE
Sources:
Carbohydrate Counting. Ƙungiyar Ciwon Yankakken Amirka. Samun shiga: 08/15/2011
Johnson, Mary A. "Carbohydrate Ƙidayawa ga mutanen da ke da irin ciwon sukari 2." Sannin ciwon sukari 2000 13 (3): 149
Shukla A, Iliescu R, Thomas C, Aronne L. "Shirin Abincin yana da tasiri mai mahimmanci a kan Glucose da kuma Insulin Levels." Ciwon sukari Kulawa. 2015; 38 (7): e98-e99. Samun shiga kan layi. Satumba 17, 2015:
Ƙungiyar Ciwon Yankakken Amirka. Ka'idojin kula da lafiyar lafiya a cikin ciwon sukari - 2015. Ciwon sukari Kulawa . 2015 Janairu; 38 (Sanya 1): S1-90.