Mun ji yawancin lokuta abincin karin kumallo shine abincin da yafi dacewa a rana-zai iya fara farawa da farawa, hana abincin abinci, kuma taimakawa mutane su rasa nauyi. Kusan yawancin "wadanda basu cin abinci ba tare da karin kumallo" ba shine ba su da lokacin da za su ci kuma suna neman buƙatun karin kumallo. Sabili da haka, mutane sukan tambaye ni, "Zan iya cin abincin sanyi don karin kumallo?" Yayinda yake da kyau a ci abincin karin kumallo ba kome ba, hatsin sanyi ba shine mafi kyawun zabi ga wanda ke da ciwon sukari wanda ke ƙoƙarin rasa nauyi.
Dalilin shi ne yawancin abubuwa.
Da farko, binciken ya nuna cewa mutanen da ke da ciwon sukari suna da mafi yawan jini da kuma kula da nauyin jini lokacin da suka fara da rana tare da mafi girma mai, furotin mafi girma, ƙananan karin kumallo . Protein da kitsen suna so su zama mafi shinging wanda zai iya ci gaba da jin dadi don ya fi tsayi, yawanci yana haifar da rage yawan abincin calori. Bugu da ƙari, jinin jini yakan tashi sama bayan karin kumallo kuma mutane da yawa suna fuskantar insulin da safe wanda zai iya sa masu jini su karu. Sugar jini mai yawa zai iya haifar da ƙarin carbhydrate cravings, wanda zai iya haifar da wuce haddi kalori da kuma carbohydrate ci, sau da yawa haifar da wuce haddi sugar a cikin jini.
Abu na biyu, mutane da yawa suna shayar da hatsi wanda zai iya haifar da calorie da yawa da kuma yawancin carbohydrate. Koma ɗaya na hatsi shine kimanin 3/4 kofin. Kyautun hatsi na uku na huɗu na yau da kullum zai biya ku kimanin calories 120 da 24 grams na carbohydrate.
Wannan adadin carbohydrates daidai ne da cin kusan kashi biyu na burodi kuma wannan ba tare da ƙara 'ya'yan itace ko madara zuwa ga kwano ba. Abincin abincin nama, irin su kofin cin abinci 3/4 tare da banana daya da daya kofin madara mai madara ya ƙunshi calories 340 da 66 grams na carbohydrate (game da burodi huɗu).
Kodayake adadin kuzari ba su da yawa, yawancin abinci shine ƙananan kuma abun ciki carbohydrate yana da tsawo. Yawancin mutanen da ke fama da ciwon sukari ya kamata su ci naman 30-45 g na carbohydrates don karin kumallo kuma mutane da yawa zasuyi kyau yayin cin abinci fiye da 30 g don karin kumallo .
Abu na uku, ba dukkanin hatsi aka daidaita ba. An aiwatar da shi, mai ladabi, manyan hatsi mai yalwaci ne a cikin adadin kuzari, carbohydrates da sukari. Lokacin zabar hatsi, yana da muhimmanci a zabi hatsi wanda yake da ƙananan sukari da kuma yawan fiber. Neman zabi hatsin da ba shi da gishiri shida na sukari da akalla uku na fiber. Zaɓin hatsin hatsi duka zai zama mafi kyau, kamar yadda nazarin ya nuna cewa cin abinci mai arziki a cikin hatsi mai kyau zai iya rage yawan cutar cututtukan zuciya.
Amma, Na Yarda Cereal Yayi Lafiya?
Wasu hatsi sun fi lafiya fiye da wasu. Alal misali, hatsi na hatsi da aka yi tare da sinadaran lafiya kamar kwayoyi suna da lafiya, amma kuma yana iya zama mai arziki a cikin adadin kuzari da ƙoda don karamin rabo. Bishara ita ce, idan ka zaɓi hikima kuma ka lura da abincinka, za ka iya jin dadin hatsi. A gaskiya, yawancin hatsi suna da karfi tare da bitamin da kuma ma'adanai, wanda zai iya taimakawa mutane su bi abubuwan bukatun su. Ga wanda ke da ciwon sukari, lokaci mai kyau don cin abincin hatsi zai iya zama kafin motsa jiki.
Ayyukan jiki na taimakawa wajen ƙone sukari (ko glucose). Idan kai ne wanda ke shan magani na maganin ko kuma insulin wanda zai iya sa jini dinka ya sauke, zaku iya ci gizon carbohydrates kafin motsa jiki don hana yaduwar jini a lokacin aikin jiki.
Idan Kayi Fadin Ciyar Cereal Ka gwada waɗannan Nassosan don Ƙasa Cibiyar Carbohydrate:
- Zabi hatsi mai zafi irin su oatmeal, quinoa ko wani hatsin hatsi guda daya da kuma ƙara kwayoyi ko kwayaccen man shanu don ƙara fiber, furotin da kyawawan mai. Alal misali: 1/2 kofin dafa oatmeal da 3/4 kofin blueberries, da kuma 2 tablespoons yankakken walnuts, shugaba da kirfa.
- Idan kuna zabar hatsin sanyi:
- Karanta lakabin kuma tsayawa ɗaya, ka auna shi da nauyin ƙwanƙasa kuma ka yi amfani da karamin kwano don kaɗa rabo ya fi girma
- Zabi hatsi wanda yake shi ne hatsi (abin da ke farko ya kamata ya faɗi)
- Zabi hatsi wanda yana da akalla nau'i uku na fiber kuma ba fiye da sukari shida na sukari ba
- Ka guji ƙara 'ya'yan itace dried, sukari, ko sauran kayan dadin mai calorie, irin su agave, zuma, tebur sugar
- Ƙara ɗaya daga cikin 'ya'yan itace masu fiber don bunkasa abun ciki na fiber kamar: blueberries, raspberries, strawberries
- Zabi madarar almond wanda ba a yada shi ba don ƙananan carbohydrate fiye da madarar madara
- Tsallake madara gaba daya kuma yin kullun yogurt: yin amfani da yogurt na Girkanci wanda zai bunkasa abun ciki na gina jiki kuma rage abun ciki carbohydrate
Mene ne wasu nau'i mai kyau:
Idan kai ne wanda ke da ciwon sukari, za ka iya tantance abin da hatsi keyi mafi kyau a gare ka ta hanyar gwada jini a gabanka da sa'o'i biyu bayan ka ci. Idan jinin jini yana a burin , to, kana kan hanya. Mutane da yawa daga cikin marasa lafiya sun gaya mini cewa sugarsu su ne mafi kyau kuma sun ji daɗin jin dadi lokacin da suka ci irin wadannan nau'o'in sanyi:
Cascadian Farm Organic Purely O ®
Cheerios ®
Post Bran Flakes ®
Wheaties ®
Quaker Crunchy Masara Bran ®
Kix ®
Fiber One ®
Barbara's Bakery ® Puffins (Cinnamon da Honey Rice)
Kashi® (wasu nau'o'i), irin su, Puffed Rice, GoLean
Kwararren Kariyar K
Kellogg's ® All Bran
A Note Daga
Cereal ba zabi mai kyau ba ne ga duk wanda ke da ciwon sukari, amma yana da kyau fiye da cin kome ba-a-duk kuma zai iya ƙara bitamin, ma'adanai, da fiber zuwa ga abincinka kazalika da taimakawa wajen hana yaduwar jini. Makullin cin abincin hatsi shi ne tsayawa ga ɗaya mai kula da kallo akan abin da kuka ƙara.
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 mai ƙari yana inganta glycemic control a cikin irin 2 masu ciwon sukari. Kiba. Doi: 10.1002 / oby.20654
> Lausch, Marnie. A kan Cutting Edge Ciwo da Ciwon Kiwon Lafiya. Carbohydrate, Harkokin Insulin, da Cibiyar Kulawa da Glucose ta Kullum da Musamman Musamman don Sarrafa Glycemia. 2014; V35; 2, shafi na 7-11.