Jerin Abincin Abin da Ya kamata Ya kamata kuma kada ku ci lokacin da kuke da ciwon sukari
Abinci mai kyau yana da muhimmanci don sarrafa ciwon sukari da kuma rasa nauyi. Kuma akwai wasu abinci da ake buƙatar ka zabi a hankali, musamman carbohydrates. Amma, wannan zai iya zama aiki mai ban tsoro. Ana gaya mana mu guje wa ɗayan shafuka masu sauki da kuma tsabta, kuma za mu zabi ƙananan abubuwa, amma menene hakan yake nufi?
Abincin Abincin Ya ƙunshi Carbohydrates?
Abincin da ya ƙunshi carbohydrates sun hada da yunwa irin su hatsi da kayan lambu mai sitaci, 'ya'yan itace, madara / yogurt, abincin abun ciye-ciye, da sutura.
Carbohydrates sune macronutrient wanda ya shafi jini mafi yawan. Suna da muhimmanci saboda carbohydrates ke taka muhimmiyar rawa wajen samar da jiki da makamashi. Suna kuma ƙara dandano, fiber, da rubutu zuwa abinci.
Menene Carbohydrates keyi kuma me yasa kake buƙatar su?
Lokacin cin abinci, carbohydrates suna ƙaruwa kuma sun rushe cikin sukari ko glucose. Glucose shine ainihin tushe na man fetur ko makamashi, amma idan kana da cututtuka ko ciwon sukari jikinka ba ya kula da sukari yadda ya dace. Maimakon sukari ana daukar su zuwa sel don yin amfani da man fetur, ya kasance cikin jini. Sugar wucewa ko babban sukari a cikin jini zai iya zama matsala. Don kauce wa hawan sugars, ya kamata ku yi la'akari da ku ci iri-iri masu kyau na carbohydrates. A gaskiya ma, irin carbohydrates da ka zaɓa zai iya shafar yanayinka, da jini, da kuma matakan makamashi. Cin abinci mai kyau, daidaitaccen, fiber, gurasar sarrafawa carbohydrate zai iya taimakawa wajen rage yaduwar jini, rasa nauyi da karuwa matakan makamashi.
Yin amfani da carbohydrate wuce haddi na iya haifar da karfin amfani saboda glucose wanda ba'a amfani da shi azaman makamashi ko adana don amfani da shi a cikin tsoka ko hanta da aka adana a matsayin mai a cikin adipose nama.
Wadanne Naman Carbohydrates Ya kamata ku ci ku guji?
Lokacin zabar carbohydrates, yana da kyau a zabi ƙananan carbohydrates masu arziki a cikin fiber da ƙananan sukari.
Daɗaɗaɗɗen ƙayyadaddun, halayen carbohydrates masu wuya sune aka bayyana su kamar polysaccharides, wanda ke nufin cewa suna dauke da akalla uku kwayoyin glucose. Abincin da ya fada a cikin wannan rukuni shine kayan farawa, irin su legumes, hatsi, Peas da dankali. Fiber na yau da kullum yana dauke da sitaci kuma an samo shi a cikin kayan lambu marasa tsirrai da hatsi.
Sauran carbohydrates ne wadanda suke dauke da kwayoyin guda biyu kawai ko biyu, wadanda ake kira su monosaccharides da disaccharides. Wadannan abinci sun hada da abubuwa kamar madara, 'ya'yan itace, ruwan' ya'yan itace, tebur sugar, da syrup. Wasu ƙwayoyin carbohydrates masu sauki suna da lafiya, irin su 'ya'yan itace , da mai-mai-mai / maras mai. Wadannan abinci sun hada da furotin, alli, bitamin, ma'adanai, antioxidants da fiber, wanda zai iya inganta abinci mai gina jiki da kuma jinkirin yadda yaduwar jini ya tashi. Ko da yake sun kasance lafiya, dole ne su kasance rabo mai sarrafawa. Sauran ƙananan carbohydrates irin su syrup, ruwan 'ya'yan itace , soda, tebur sugar, da dai sauransu suna da ƙananan fiber kuma babu ainihin abincin sinadirai - wanda zai haifar da zubar da jini, burge-sha'awace, da kuma karfin gwaninta. Wadannan nau'o'in abinci ya kamata a kauce masa gaba ɗaya ko ci abinci mai raɗaɗi.
Wadannan carbohydrates masu ladabi, irin su gurasa da fararen gurasa, sune abincin da aka yi amfani da shi wanda ya kawar da labanin da hatsi na hatsi, ya cire su da fiber, bitamin, ma'adanai da antioxidants.
Wadannan abincin na iya haifar da zubar da jini na jini da yawa kuma ba zai iya samun darajar cin abinci ba. Maimakon zabar hatsi mai tsabta, ya fi kyau a zabi kowane hatsi. A gaskiya ma, bincike ya nuna cewa zabar hatsi cikakke maimakon hatsi mai tsabta zai iya rage yawan cutar cututtukan zuciya, rage karfin jini da kuma taimakawa cikin asarar nauyi. Hakan da aka samu a cikin hatsi cikakke yana raguwa da gudun wanda yaduwar jini ya tashi. Dukan hatsi kuma sun ƙunshi karin bitamin, ma'adanai, da antioxidants.
To, ina zan fara?
Ku guje wa waɗannan nau'un Carbohydrates:
- Abin sha: Juice (har ma da ruwan 'ya'yan itace 100%), soda, shayi mai gishiri mai gishiri, lemonade, Gatorade, Vitamin da ruwa, abin sha mai shayarwa mai sha, madara mai dandano
- Starches: Gurasa marar yisti: girasa, jaka, gurasar gurasa, gurasa na Italiyanci, gurasa mai yawa (wannan ba lallai ba ne cikakke hatsi), farar fata, fararen shinkafa, muffins, croissants, scones, hatsi
- Abincin abun ciye-ciye: furen fararen, kwakwalwan kwamfuta, pretzels, 'ya'yan itace mai dadi, mai yalwar bugurt, cookies, cake, ice cream, candy sandals, sandals
- Condiments da ƙara sugars: Syrup, sukari, sukari sugar, sugar a cikin raw, zuma, agave, molasses, syrup masara, fructose, high fructose masara syrup, sucrose, dextrose, maltose, ruwan 'ya'yan itace mai hankali
Zabi Waɗannan Carbohydrates A maimakon haka:
- Abin sha da nau'o'in carbohydrates: ruwa (ƙara lemun tsami ko lemun tsami don karin dandano), seltzer, unsweetened iced shayi, na ganye shayi, kofi, rage cin abinci sha
- Abincin giya a cikin carbohydrates : madara almond (fili), soya madara (fili)
- Dairy : Ƙananan mai-mai da madara mai madara, Ƙananan mai-mai-mai ko mai daɗaɗɗen yogurt na Greek, mai-mai kefiri, mai kitsan mai-mai-mai
- Tsuntsaye (wake), kowane nau'in, zai fi dacewa bushe, amma idan gwangwani ya tabbata a wanke, dankali mai dadi, squash, kabewa , Peas, masara, hatsi: 100% dukan hatsi ne mafi kyawun zabi (oatmeal, quinoa, sha'ir, da dai sauransu) , marasa kayan lambu (wanda yake nufin yin 1/2 naka farantin kayan lambu ba kayan lambu)
- Gurasa da sauran abinci: iska-popped popcorn, dukan hatsi hatsi, dukan hatsi hatsi
Tambayi mai ba da abincin abincin da kake da shi ko kuma shaidar likitancin ciwon sukari nawa ne yawancin carbohydrates ya kamata ka ci a kowane abinci don nauyin kariya da jini. Idan ba ku da tabbacin yadda za ku ƙidaya carbohydrates, farawa a nan: Shawarar Carbohydrate Ya kamata ku yi?
Resources:
Cibiyar Cibiyar Kula da Cututtuka. Carbohydrates. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Leehman, Sheran. Mene ne kananan carbohydrates?
Scott, Jennifer. Mene ne Carbohydrates mai ladabi.