Sarrafa dukkanin ka'idodi ta hanyar cin abinci naka
Idan an gano ku tare da ƙwayar cholesterol biyu da kuma ciwon sukari 2 , za ku iya jin dadi a cikin saurin sauya abincin ku. Ya kamata ku san cewa akwai matukar farfadowa akan yadda za ku ci tare da yanayin biyu kuma cewa ba a da wuya kamar yadda kuke tsammani. Ga matakai na farko don kula da babban cholesterol da ciwon sukari ta wurin abincinku.
1. Ƙara Fiber
Fara da cin karin kayan lambu. Akwai dalilin dalili da cewa hanyar da ake amfani da ita ta hanyar ciwon sukari yana bada shawarar cike rabin farantinku tare da kayan lambu marasa tsirrai-suna da nauyin fiber. Sannan kuma suna da kyau a cikin jiki masu kyau, amma fiber shine babbar amfani ga duka cholesterol da ciwon sukari.
Fiber ita ce ɓangaren tsire-tsire. Kuna ci shi, shi ya cika ku, amma ba ya kara kowane adadin kuzari. Wannan yana taimakawa wajen ciwon sukari tun lokacin da mutane da yawa masu ciwon sukari iri biyu suna kallon nauyin su.
Fiber zafin jiki (irin da aka samu a cikin wake, apples, oatmeal) yana taimakawa wajen rage "lahani" LDL cholesterol kuma yana taimakawa wajen kiyaye glucose jini a hankali. Fresh 'ya'yan itatuwa, kayan lambu, da kuma hatsi baki ne mafi kyau tushen fiber. Neman ƙara yawan yawan fiber da kuke cin kowace rana a hankali, zuwa akalla 25 grams kowace rana idan kun kasance mace; 38 grams kowace rana idan kun kasance mutum.
2. Zaɓa Fats Mai Kyau Daga Badats
Wani canjin lafiya mai kyau ga duka ciwon sukari da kuma babban ƙwayar cholesterol shi ne janye ƙwayoyin mai da mai da kuke amfani da su.
A matsayinka na gaba ɗaya, kuna so ku ci karin ƙwayar ƙwayar cuta (wanda aka samo a cikin abinci irin su walnuts, avocado, da man zaitun) da kuma rage yawan ƙwayoyi (da aka samo a cikin naman alade da kayan kiwo mai ƙanshi) da kuma trans fats (a cikin abinci mai soyayyen da kaya a cikin kaya).
3. Cata Weight
Wannan zai iya zama mawuyacin hali, amma samun samun lafiyar lafiya zai iya inganta duka ciwon sukari da hawan cholesterol dinku.
Rashin nauyi zai iya taimaka maka rage ƙananan glucose na jini, kazalika da rage yawan ciwon cholesterol da LDL "bad" cholesterol.
Ɗaya daga cikin hanyoyin mafi kyau don fara shirin asarar nauyi shine fara fara ajiye abincin abin da kake ci. Yi rikodin lokacin da kuke ci, da yawan kuɗi a kowace rana don kwana uku (kwana biyu da rana ɗaya). A ƙarshen kwana uku, ka yi nazarin rikodin ku ta hanyar mai cin abincin dijital, ko kuma amfani da shirin layi don sanin yawan yawan adadin kuzari da kuke ci. Hakanan zaka iya koyi wasu alamu, irin su kayan lambu da yawa kake ci (ko ba cin abinci ba), da kuma manyan nau'o'in kitsen abincinka.
Tare da aiki na jiki, sarrafa ikon cin abincin kalori yau da kullum shine maɓallin zuwa asarar nauyi. Biyo bayan shirya tsarin menu zai iya zama hanya mai mahimmanci don kiyaye abincinku a karkashin iko. Fara da lissafin ƙayyadadden calories naka yau da kullum don samun matakin calorie da ake bukata don asarar nauyi.
Ƙananan canje-canje na iya yin bambanci
Ka tuna cewa ba kai kadai kake ba. High cholesterol da ciwon sukari sune biyu daga cikin likita mafi yawan al'amuran kiwon lafiya a tsakanin manya na Amurka. Ƙaƙarin yin sauye-sauye na abincin nasu sauƙi, taya murna da kanka ga canje-canje masu kyau wanda za ka iya yin, kuma ka tabbata ka yi magana da likitan likita don shawara.
Lura cewa akwai siffofin da dama na ciwon sukari. Ba dukkanin siffofin da za'a iya sarrafawa ta hanyar cin abinci kawai ba. Tabbatar ka duba tare da likitanka don takamaiman matakai don sarrafa yanayinka.
Sources
> Duk Game da Cholesterol. Ƙungiyar Ciwon Yankakken Amirka. http://www.diabetes.org/are-you-at-risk/lower-your-risk/cholesterol.html.
> Cholesterol da Ciwon sukari. Ciwon sukari Kanada. https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/cholesterol-diabetes
> Ciwon sukari, Ciwon Zuciya, da Cutar. Ƙungiyar Cibiyar Ciwon Ciwon Ciwon Guraben Ciwon Abun Cutar Ciwon Abun Cutar da Ciwon Kwayoyi https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke