Wani dalili na cin abincin kumallo
Kuna iya jin cewa abincin karin kumallo shi ne abincin da ya fi muhimmanci a rana: yana farawa da abin da kake da shi kuma zai iya saita mataki na yadda za ka zabi zaɓin abincinka ga sauran kwanakin. Amma tambaya ta kasance: me ya kamata ku ci don karin kumallo? Binciken da aka yi kwanan nan ya nuna cewa fara kwanakinka tare da mai girma, mai girma, da karin kumallo mai gina jiki mafi girma zai iya taimakawa wajen inganta yaduwar jini kuma ya taimakawa asarar nauyi a cikin mutane masu ciwon sukari na 2.
A cikin nazarin daya, mahalarta ba'a ba da izini ba ko kadan, karin karin kumallo na carbohydrate ko babba, haɓakar haɗari / mafi girma mai karin kumallo (ƙananan carbohydrate) na wata uku. Babban karin kumallo ya bada kimanin kashi 33% na adadin kuzari kullum. Masu bincike sun gano cewa wadanda aka sanya su zuwa babba, haɓakar haɗari masu girma / karin kumbura mafi girma sun sami raguwa a cikin haemoglobin A1c (-4.62% a kan -1.46%, P = 0.047) da ragewa a cikin jini na jini (-9.58 zuwa -2.48 mmHg; = 0.04). Kusan dukkanin mutanen da suka kamu da su da ciwon sukari iri iri na biyu a cikin babban taron karin kumallo sun iya rage magungunan su, kuma babu wani marasa lafiya a kananan karancin karin kumallo wanda ya iya cimma wannan burin. Dukansu kungiyoyin sun rasa game da nauyin nauyi (<1kg).
Menene Zamu Yi na Wannan?
Yayin da rukunin da suka ci abin da ya fi girma, karamin carbohydrate, haɗari mafi girma / karin kumallo mai mahimmanci ya iya rage magunguna da karfin jini, ba saboda sun rasa nauyi ba.
Wani dalilin da ya sa yaduwar su na jini ya inganta shi ne cewa jinin jini ya fi girma da safe kuma, idan kuna cin abinci mai yawan carbohydrate lokacin da aka tayar da jini a jikinku, masu yaduwa a jini zasu iya kasancewa a cikin rana. Hanta yana samar da sukari a maraice lokacin da kake cikin jihar azumi.
Wasu mutane sun tashi tare da hawan jini mai tsanani mafi girma - wannan ana kiran shi samfurin alfijir . Har ila yau, mutane suna so su kara yawan insulin da safe; insulin ba shi da tasiri wajen kawo sukari zuwa sel don amfani da makamashi. Cin cin moriyar ƙwayar carbohydrate yana nufin rage sukari shiga cikin jini kuma ƙasa da insulin da ake bukata. Ƙarshen sakamakon shine mafi yawan jinin jini. A ƙarshe, cin abincin karin kumallo mai hatsari irin su bagel, ko babban kwano na hatsi zai iya haifar da karin haukacin carbohydrate a ko'ina cikin yini, wanda ya haifar da sugar jini. Wadannan nau'o'in abincin suna sa jini sugars su karu da sauri. Sakamakon bayanan shi ne raguwar yaduwar jini wanda zai iya haifar da cravings.
Ta Yaya Zamu Neman Wadannan Nemo a Rayuwarmu ta yau da kullum?
Yana da wuyar ganewa idan yazo da ciwon sukari, amma karamin carbohydrate, abincin gina jiki mafi girma don karin kumallo zai kasance mai amfani. Zai iya taimakawa tare da jarabawar insulin na yau da kullum da rage hauka cikin rana. Duk da haka, ƙananan abincin carbohydrate baya nufin babu carbohydrates. Ba ku so ku guje wa carbohydrates gaba ɗaya, maimakon nufin ku ci kimanin nau'in grams na carbohydrates na karin kumallo. Yayinda yake tsayayya da cin abinci maras nauyi mai mahimmanci, yana son ci abinci mafi mahimmanci musamman idan kuna ƙoƙarin rasa nauyi.
Fat abu mai muhimmanci ne mai gina jiki amma yana da fiye da sau biyu da adadin kuzari ta kowace gram fiye da carbohydrate da furotin.
Wani irin Carbohydrates Ya kamata in ci?
Kwayoyin carbohydrates wadanda ke da wadata a fiber kuma an sarrafa su kadan ne mafi kyaun zabi. Fiber zai taimaka wajen rage ragowar wanda glucose ya shiga cikin jini, wanda zai iya taimakawa wajen cimma kyakkyawar kula da jini. Abincin abinci mai ciya cike ku cike da kuma zai iya taimaka wajen rage mummunar cholesterol. Carbohydrates masu arziki a fiber sun hada da 'ya'yan itatuwa, kayan lambu, legumes (wake), da kuma hatsi. Ƙungiyar Zuciya ta Amurka ta ce arzikin abinci mai hatsari a cikin hatsi mai kyau zai taimaka wajen rage yawan cutar cututtuka.
Misalan Tsaro mai Girma, Mafi Girma, 30-gram Carbohydrate Breakfast:
- 3 launin fata kwai + 1 dukan kwai, tare da ½ kofin dafa shi alayyafo, ¼ kofin shredded cakuda mai ƙanshi da 2 yanka na dukan hatsi gurasa (100% dukan alkama, hatsin rai ko oat burodi)
- 1 maras nama Girkanci yogurt tare da ½ kofin low-mai gida cuku, ¾ kofin blueberries, da kuma 2 almonds alkama
- 1 dukan hatsi Turanci muffin tare da 2 Tan kirki man shanu da kuma 'yan sliced strawberries, 2 yanka low-sodium turkey
- ½ kofin dafa oatmeal, tare da ½ kofin sliced peaches, tare da 1 Tbsp ƙasa flaxseed ci abinci da kuma 2 wuya Boiled kwai fata
* Ko da yaushe ka shawarta da Dietitian ko kuma likitancinka kafin ka fara wani sabon shirin abinci.
> Sources:
Rabinovitz, HR, Bo'aza, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. da Wainstein, J. (2013), Babban karin kumallo da ke cikin furotin da ƙoda yana inganta glycemic control in type 2 masu ciwon sukari. Kiba. Doi: 10.1002 / oby.20654
Ƙungiyar Zuciya ta Amirka