Ciwon Gurasa Ciwon sukari shine Shirin Abincin Ɗaukaka
A cewar Ƙungiyar Ciwon Abun Harkokin Ciwon Amirka, mutanen da ke fama da ciwon sukari suna cin abinci 45% na adadin kuzarin su daga carbohydrate. Kuma yayin da wannan ya zama daidai, yawan adadin carbohydrates da ya kamata ku ci a cikin rana shine daban ga kowa da kowa. A gaskiya ma, nazarin ya nuna cewa babu wani adadi mafi yawa na adadin kuzari da aka cinye daga carbohydrate, mai yalwa da furotin kuma a maimakon an adana yawan kuɗi.
Duk da haka, saboda carbohydrates ya shafi jini sosai mafi yawan , kula da carbohydrates ko ta hanyar ƙididdigar carbohydrate ko kiyasta ƙaddamarwa zai iya inganta gwanin jini.
Masu cin abincin da aka yi rajista da kuma masu kwararren masu ciwon sukari za su iya ƙirƙirar dabarun ci abinci wanda ya danganta da cin abinci, burin, abincin abinci da al'adu, da dai sauransu. Mutane da ke fama da ciwon sukari ya kamata su zaɓi mai kyau ingancin carbohydrates . Wasu mutane suna amfana daga cin abinci mai hatsi, misali, cin abinci guda daya na yawancin carbohydrates kowace rana (musamman a lokacin da ake sanya insulin). Wasu yi kimanta yiwuwar ƙidayar carbohydrate ko ci ƙananan abincin gishiri.
Wadanne Hanyoyin Dalilai Na Ƙayyade Yanayin Carbohydrate Na?
Gano yawan adadin carbohydrates da ya kamata ku ci yau da kullum ya zama kokarin hadin kai a tsakanin mai ba da sabis na kiwon lafiya, mai cin abinci ko likita mai ciwon sukari, kuma ku.
Abubuwan da ke tasiri ga cinikin ku na carbohydrate su ne jinsi, nauyin nauyi, matakin aiki, lambobin jini, da dai sauransu. Alal misali, idan kuna biye da abinci na calori 1600 kuma an ba ku abinci wanda ya ƙunshi 45% na adadin kuzari daga carbohydrate to kuna cinye 45 g - 60 g na carbohydrate da abinci da 15 g - 30 g na carbohydrate ga abun ciye-ciye.
Yadda zaka raba wadannan carbohydrates a cikin rana zai dogara ne akan wasu dalilai da suka hada da: magunguna na ciwon sukari ( wasu magunguna dole ne a dauki su tare da abinci kuma idan kana daukar insulin lokaci na kayan carbohydrates zai zama abu), cin abinci, amsa glucose jini , motsa jiki, da dai sauransu. Nazarin ya nuna cewa cin abincin karin kumallo kadan zai iya taimakawa wajen inganta karfin jini da jini. Bugu da ƙari, wasu nazarin na nuna cewa babban mai, mai gina jiki mai gina jiki mai girma zai taimaka wajen rage yawan sugars . Kuna iya ƙayyade abin da ke aiki mafi kyau a gare ku. Kyakkyawan hanyar da za a gwada shi shine gwada jini kafin ku kuma bayan ku ci. Idan jinin jininka ya kasance cikin kewayo har tsawon sa'o'i biyu bayan cin abinci fiye da yadda ka san shirin cin abinci naka yana aiki a gare ka.
Misali na tsarin gishiri na giratin 45 g - 60 g kamar haka:
Breakfast:
3 kwai fata tare da nau'i biyu na ƙwayar hatsi (30 g carbohydrate), letas, tumatir
1 kananan 'ya'yan itace (15 g carbohydrate)
Kwayar carbohydrate: ~ 45 g carbohydrate
Abincin rana:
1 salatin da letas, kokwamba, karas, 1/4 avocado (~ 5 g carbohydrate)
1 kofin low sodium lentil miyan (30 g carbohydrate)
3 kofuna waɗanda iska popped popcorn (15 g carbohydrate)
Yawan carbohydrate: ~ 50 g carbohydrate
Abincin abincin:
1 kananan apple (15 g carbohydrate)
1 tablespoon gyada man shanu
Kwayar carbohydrate: ~ 15 g carbohydrate
Abincin dare:
4 oz salmon gishiri
1 kofin gasasshen bishiyar asparagus da 1/2 kofin cannellini wake (20 g carbohydrate)
1 manyan dankalin turawa (35 g carbohydrate)
Kwayar carbohydrate: ~ 55 g carbohydrate
Abincin abincin:
1 ba mai yalwaci mai yalwaci na Greek yogurt (7 g carbohydrate)
3/4 kofin blueberries (15 g carbohydrate)
Hanyoyin carbohydrate: ~ 22 g carbohydrate
A ina zan iya farawa idan bana da Kasuwanci ko CDE?
Ƙungiyar Ciwon Taimakon Amirka na bayar da shawarar farawa da kimanin 45 g - 60 g da abinci. Kuna iya cin abinci maras nauyi, amma jarrabawar jinin jini kafin da kuma bayan abincin zai iya taimaka maka ka ga ko shirin cin abinci naka yana aiki.
Da kyau, sa'o'i biyu bayan cin jinin jinin ku ya zama ƙasa da 180mg / dL. Idan hakan ya fi girma zaka iya buƙatar daidaita tsarin cin abinci naka.
> Sources :
> Ƙungiyar Ciwon Yankakken Amirka. Carbohydrate Counting. Samun shiga kan layi. Oktoba 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html
> 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.