Jagora ga Cikakken Kiwon lafiya
Ma'anar abun ciye-ciye shine: "karamin abinci tsakanin abinci." Wannan ya yi tambaya - menene ya zama ɗan abinci kaɗan? Yawancin lokaci, muna ce don iyakance hatsi zuwa calories 200 ko ƙasa . Cibiyar Kwalejin Abinci da Dietetics ta Amirka ta ba da shawara cewa kuna yin kaya "wadatacciyar mai gina jiki, abincin mini" wanda ba zai wuce yawan kuɗin ku na yau da kullum ba. Cikakke tare da irin 2 ciwon sukari zai iya zama mai mahimmanci saboda ba wai kawai kake sarrafa adadin kuzari don dalilai masu nauyi ba, har ila yau kana buƙatar abun ciye-ciye a hanyar da ba ta da tasiri ga masu jini.
Kyakkyawar cin abincin zai dogara ne akan salon ku, sifofin jini, da magunguna. Idan kana buƙatar abun ciye-ciye, tabbas zai fi dacewa don rage ƙuntatawa zuwa kimanin 15-30g na carbohydrates kuma tabbatar cewa abincin ya ƙunshi furotin da fiber. Lokaci daidai na abincin da adadin carbohydrates zai bambanta daga mutum zuwa mutum.
Ta Yaya Kuna Sanin Idan Kana Bukata Gurasa?
- Sugar Blood dinku ne Ƙananan: Shin kuna jin girgizawa, suma ko rashin jin dadi tsakanin abinci? Wannan na iya nufin cewa jinin jini yana da ƙasa ƙwarai. Wasu magunguna za su iya sanya ka a haɗarin hadarin samun ciwon jini - kuma idan ka jinkirta ko ka daina cin abinci, ko ka ci abinci mai yawa a lokacin cin abinci zubar da jini zai iya saukewa. An kiyasta ƙananan jini akan wani abu mai kasa da 70mg / dL (wasu mutane na iya samun alamun bayyanar a mafi girma). Idan kun ji "ban dariya" ko alama, ya kamata ku jarraba jinin ku. Idan jinin jini ya ragu, za ku so ku bi da shi tare da 15g na carbohydrate mai sauri: 3-4 glucose allunan, 4oz ruwan 'ya'yan itace (1 kananan ruwan' ya'yan itace), 8oz madara madara, sa'an nan kuma sake gwaji don tabbatar ya karu. Maimaita wadannan matakai idan jinin jini bai karu ba. Makasudin shi ne don hana ƙananan sugars jini kamar yadda za ku iya. Idan kana shan magunguna wanda zai iya haifar da hypoglycemia kamar insulin ko sulfonylureas zaka iya buƙatar samun karamin abincin nama tsakanin abinci.
- Kai ne Overeating A Dadin Abinci: Abincin abincin yana nufin "tide" ku har sai da abinci na gaba. Samar da ƙananan ƙwaƙwalwar maraice da rana zai iya hana hanawa cikin dare. Alal misali - idan ka ci abincin rana a karfe 12 na yamma kuma abincin dare ba har zuwa karfe bakwai na yamma, akwai yiwuwar buƙatar abinci a cikin karfe 4 na yamma.
Abincin da Ya kamata Ka guji
Don cike da tasiri da kuma rigakafin zubar da jini, ya kauce wa high carbohydrate, abincin maras nauyi - fararen fata, kukis, pretzels, da kwakwalwan kwamfuta.
Wadannan nau'o'in abinci za su zubar da jinin jini kuma zasu iya haifar da haɗarin carbohydrate daga baya. Kuma suna da sauki a yi musu ƙyama saboda suna dauke da ƙananan furotin da fiber. Dama don kiyaye abincinku game da 15g na carbohydrate, amma ba fiye da 30g ba. Yawancin lokaci, mutanen da ke fama da ciwon sukari 2 sun fi kyau tare da ƙananan abincin guraben carbohydrate. Yin gwajin jinin jininka da yawa zai taimaka maka ka ga yadda jikinka yake amsawa kuma abin da fassarar ke aiki mafi kyau a gare ka. Da kyau, kuna so abun abincinku ya ƙunshi ƙananan 3g na fiber kuma game da 4g na gina jiki.
Misalan abinci mai kyau
- 1 kananan apple (~ 4oz) tare da 1 teaspoon duk man shanu na kirki, man shanu, man shanu ko man shanu.
~ 160 calories, 8 g mai, 1 g cikakken mai, 20 g carbohydrate, 5 g fiber, 60mg sodium, 5 g gina jiki
- 1 dukan barkono (orange, rawaya, ja, kore) a yanka tare da 2 teaspoons wake tsoma.
~ 110 adadin kuzari, 6 g mai, 1 g cikakken mai, 14 g carbohydrate, 5 g fiber, 120 M sodium, 0 g fiber, 3.6 g gina jiki
- 20 karamin baby tare da 2 teaspoons hummus ko 2 tablespoons guacamole.
~ 140 calories, 6 g mai, 0 g cikakken mai, 21 carbohydrate, 4.5 g fiber, 120 mg sodium, 3 g gina jiki
- 1 ½ kofuna waɗanda aka yi a harsashi, yayyafa da gishiri.
~ 188 adadin kuzari, 5.6 g mai, 0 g cikakken mai, 17 g carbohydrate, 7.5 g fiber, 250 MG sodium, 15 g gina jiki
- 2 kwai fata (wuya Boiled) tare da ¼ kofin part skim ricotta cuku da diced ja barkono saman cakuda a kan 1 yanki na dukan alkama gurasa (15g na carb da yanki)
~ 200 adadin kuzari, 4 g mai, 2 g cikakken mai, 15 g carbohydrate, 280 g sodium, 6 g fiber, 17 g gina jiki
- ½ kofin gishiri mai daskarewa (dumi a cikin injin lantarki) tare da gishiri mai tsabta 6oz mai Girma yogurt + 2 teaspoon cin abinci na flaxseed.
~ 195 calories, 2 g mai, 0 g cikakken mai, 28 g carbohydrate, 3.5 g fiber, 75 MG sodium, 17.5 gina jiki
Gurasa zuwa ga Amfaninka
Ƙara abun ciye-ciye ga tsarin cin abinci shine hanya mai kyau don ƙara bitamin, ma'adanai, da fiber. Amma, yin amfani da na'ura mai sayar da kayan cin abinci ba abu ne mai amfani ba.
Wani lokaci duk abin da kake buƙatar shi shine abincin abun cike da carbohydrate don hana yawan yunwa da kuma tsara masu yaduwar jini. Da ke ƙasa za ku sami wasu nau'o'in abun ciye-ciye masu gina jiki masu kimanin 5 g na carbohydrate:
- 1 kofin iska-popped popcorn
- 12-15 gasashe ko raw, almond
- 1/2 kofin ƙwayar gida mara kyau
- 1/4 na karamin avocado
- 1 cuku mai tsami mai laushi
- 5 karas da jariri da 1 teaspoon man shanu
> Sources:
> Cibiyar Kwalejin Abinci da Dietetics. Smart Snacking ga Manya da Yara .