Mutane da yawa da ciwon sukari suna damu game da cin nama domin sun yi imani cewa suna da yawa a cholesterol. Anyi imani da cewa cin abinci cholesterol zai iya ƙara yawan cholesterol a cikin jini, amma wannan tunanin bai taba tunanin gaskiya. A gaskiya ma, nazarin ya nuna cewa cholesterol mai cin abinci, kamar cholesterol da aka samu a cikin ƙwai, ba a haɗa shi da matakan cholesterol a cikin jini ba.
Cholesterol na cin abinci ba tare da an danganta shi ba zuwa Cholesterol mai yawan jini
Duk da yake ba wanda ba a sani ba ga mutum mai ciwon sukari na 2 don samun wasu yanayi kamar babban cholesterol, yawancin cholesterol da ake amfani da ita ba a danganta shi da matakan cholesterol na jini ba.
Amma dangane da dangantaka tsakanin hawan zuma da kuma cututtukan sukari 2, nazarin Yuni na 2010 da aka buga a Jaridar Clinical Nutrition bai sami irin wannan dangantaka ba. Wasu masana sun bada shawarar iyakance qwai don ba fiye da yolks uku a mako daya ba. Wannan shawarwarin yafi yawa ne saboda cikakken abun ciki da aka samu a cikin yolk maimakon cholesterol.
Ƙaƙarin Ƙari ne Wanda Zai Sami Ka
Yin amfani da ƙwayar mai mai da yawa (samuwa a cikin abinci mai laushi, sarrafa nama irin su tsiran alade da naman alade da sutura irin su kukis, cake, da alewa) zai iya tayar da cholesterol na jini. Kuma yayin da ƙwai biyu ba su da kima mai ƙananan hamburger, idan ka dafa albarkunka a man shanu, kaɗa su tare da cakus mai yalwa ko kuma su haɗa su tare da naman alade ko tsiran alade, dole ka ci abinci mai yawa.
A gaskiya ma, wasu binciken binciken sun nuna alamar tsakanin hawan kwai da high cholesterol ko ciwon sukari za a iya skewed bisa wadansu sauran kayan karin kumallo kamar mai da man shanu, naman alade, da tsiran alade.
Qwai zai iya zama ɓangare na Tsarin Abincin Daidai
A kan kansu, qwai suna da tushen gina jiki mai laushi wanda zai iya taimakawa wajen daidaita tsarin abincin da aka yi wa wanda ke da ciwon sukari .
Protein abu ne mai muhimmanci macronutrient wanda ke taimakawa wajen taimakawa wajen shakatawa, adanawa da gina ginin jiki, kara inganta rigakafin kuma taimaka warkar da gyara kayan. Qwai ba su dauke da carbohydrate kuma sun iyakance ga wani tasiri a kan jini lokacin da aka ci abinci kawai. Tsuntsin kaya shine wani zaɓi mai nau'in hawan gwal: kwai biyu masu launin kwai ko 1/4 kofin kwai kwai suna da rabin calories na 1 kwai kuma suna da ƙananan fat.
A nan akwai wasu maganin abinci mai kyau waɗanda basu da adadin calories 500 da sun hada da qwai:
- Gwargwadon kwai daya da kwai biyu. Ƙara wani kayan lambu mai banƙarawa zuwa gadonku - ƙwace kayan lambu mai gishiri, alayyafo, barkono, albasa. Ku bauta wa laka mai lakabi a saman 1 yanki na ƙwayar hatsin hatsi tare da zubar da avocado. Ƙara wani hidima na 'ya'yan itace sabo.
- Mix biyu qwai da aka yi da nama tare da yatsun kwai guda tare da avocado kuma kuyi aiki tare da yanki na letas da tumatir a kan gurasar alkama. Ƙara wani hidima na 'ya'yan itace sabo.
Cin da ƙwai yana da Ƙarin Amfani da Lafiya
Idan har yanzu kuna cikin shakku game da ƙara qwai zuwa shirin cin abinci na ciwon sukari, ga wasu dalilan da ya sa mutane da ciwon sukari suyi la'akari da cin nama:
- Bugu da ƙari da kasancewa mara kyau a cikin cikakken mai da cike da furotin mai kyau, qwai suna cike da mahimman kwayoyi masu mahimmanci guda 13 da ma'adanai - biyu daga cikinsu, choline da lutein, suna da muhimmanci ga kwakwalwa da aikin ido.
- Qwai ne mai kyau tushen mai-mai narkewa bitamin D. Yin amfani da bitamin D zai iya rage haɗarin ciwon sukari na iri 2, amma ba a sani ba ko idan gyara matsalar rashin lafiyar bitamin D a cikin mutane da rashin haƙuri na glucose zai iya rage haɗarin ci gaban cigaban sukari.
- Ciyar da ƙwai a karin kumallo zai taimaka wajen sarrafa yawan yunwa da sukari. A cikin binciken daya da aka kwatanta da karin kumallo a cikin karin kumallo, wadanda suke da qwai don karin kumallo sun nuna rashin jin yunwa a cikin yini kuma sun rasa kashi 65%. Protein jinkirin narkewa da kuma glucose sha. Saboda haka dalilin da ya sa ya dace, gina jiki mai yaduwa ya kamata a hada shi a duk abinci na abinci ga mutanen da ke fama da ciwon sukari.
- Ɗaya daga cikin binciken ya nuna cewa cin abinci mafi girma, furotin mafi girma, karin karin kumallo na carbohydrate zai iya taimaka wajen rage yawan jini.
- Ɗaya kwai kawai yana da adadin adadin calories 75 ba kuma babu wani sashi. Boiled Boiled Hard salori da kuma carbohydrate sarrafawa abun ciye-ciye, ba ka damar cika sama da gina jiki ba tare da spiking your jini sugar.
- Kwan zuma suna sayar da akalla 1 1/2 zuwa 2 sau kasa da nau'in nama da kifi kamar haka idan ka kwatanta kwai 1 a kowane nama, yana sanya su zabi mai kyau
Ainihin Ƙaddara
Ka tuna yayin dafa abincin da aka yi wa kwai shine hanya mafi kyau don rage hadarin salmonella abinci mai guba. Wataƙila ba mai kyau ra'ayin cinye qwai qwai ba.
Sources:
Djoussé L, Kamineni A, Nelson TL, Carnethon M, Sabaffarian D, Siscovick D, Mukamal KJ. http://www.ajcn.org/cgi/content/short/ajcn.2010.29406v1. Amfani da ƙwayar nama da kuma Hadarin irin ciwon sukari a cikin tsofaffi. Jaridar American Journal of Clinical Nutrition 2010.
Cibiyar Linus Pauling. Vitamin D. http://lpi.oregonstate.edu/mic/vitamins/vitamin-D
> Rabinovitz, HR, Bo'aza, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. da Wainstein, J. (2013), Big Rich Rich a cikin Protein da Fat Ya inganta Glycemic Control a Type 2 Masu ciwon sukari. Kiba. Doi: 10.1002 / oby.20654
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Amfani da qwai don karin kumallo na Flashes Glucose da Ghrelin, yayin da rage Rashin Makamashi A lokacin Hanya na 24 a Adult Men. Binciken Nutrition; 2010, 30: 96-103.
Vander Wal JS, Gupta A, Khosla P, Dhurandhar. "Egg Breakfast Enhances Weight Loss." Jaridar Duniya ta Iyaye; 2008, 32: 1545-1551.