Ga masu ciwon sukari, ga waɗannan shawarwari don karin kumallo

Ga masu ciwon sukari, ga waɗannan shawarwari don karin kumallo

Da yawa daga cikinmu mun ji maganar nan cewa “karin kumallo shine abinci mafi muhimmanci a rana,” kuma yayin da akwai ra’ayi dabam-dabam game da wannan sanannen magana, babu shakka cewa halayen karin kumallo na da tasiri a jiki. Kuma idan ana maganar sukarin jini, akwai abubuwa da yawa da suka faɗo ƙarƙashin wannan sikelin kuma abin da mutum zai ci (ko ba ya ci) zai iya sa a gaba. Yayin da masu ciwon sukari ya kamata su damu musamman game da sarrafa sukarin jininsu, yana da kyau ga kowa da kowa ya guji dabi'un da ke sa jikinmu ya yi wahala ya kula da matakan sukari na jini.

A cewar wani rahoto da It This Not That, mafi munin dabi'un karin kumallo guda hudu don ciwon sukari sune:

1-Rashin cin isasshen fiber

Fiber wani sinadari ne mai kima wanda ke yin ayyuka da yawa, daga inganta tsarin narkewar abinci da cholesterol na jini zuwa ƙara jin daɗin cikawa da rage fitar da carbohydrates a cikin jini.

Lokacin da mutum ya ci karin kumallo mai ƙarancin fiber kuma mai wadatar carbohydrates, kamar farin gurasa tare da jam, carbohydrates da ke cikin abincin za su isa cikin jini da sauri fiye da idan an ci carbohydrates iri ɗaya tare da babban abun ciki na fiber.

Saurin karuwa a cikin carbohydrates na iya haifar da sukarin jini ya tashi da faduwa bayan cin abinci, wanda zai iya rinjayar matakan makamashi da ci.

Ga mutanen da ba su da ciwon sukari, jiki yana da kayan aikin insulin da kyau don taimakawa a cikin wannan tsari. Duk da haka, bayan lokaci, ikon jiki don amsa da kyau ga wannan karuwar sukari na iya raguwa. Don daidaita martanin da ake buƙata daga pancreas, masana abinci mai gina jiki suna ba da shawarar haɗa fiber a cikin karin kumallo.

Kyakkyawan tsarin babban yatsan hannu shine a sami akalla gram 1 na fiber na kowane gram 5 na carbohydrates. Ana iya yin wannan lissafi mai sauƙi lokacin duban Facts Facts, kuma lokacin da ake shakka, maye gurbin gurasar fari tare da dukan hatsi kuma ƙara 'ya'yan itace zuwa karin kumallo, tare da sauran abinci mai fiber, irin su oatmeal, buckwheat da kayan lambu.

2-Rashin cin karin kumallo

Duk da yake ana iya samun ra'ayoyi mabanbanta game da yadda muhimmancin cin karin kumallo yake da shi, akwai wasu martanin ilimin lissafi da ke faruwa ga tsallake shi. A zahiri, binciken daya na mutanen da ke da nau'in ciwon sukari na XNUMX ya lura cewa tsallake karin kumallo yana da alaƙa da matsakaicin matsakaicin adadin sukari na jini da ƙananan rashin daidaituwa na sarrafa glycemic mai kyau.

Wadannan abubuwan lura suna da matukar damuwa musamman saboda rashin kula da sukarin jini a cikin masu ciwon sukari yana kara haɗarin cututtukan zuciya da jijiyoyi da lalacewar koda, da kuma nakasar sauran gabobin jiki da kyallen takarda.

Ga wadanda ba su da ciwon sukari, tsallake karin kumallo na iya samun sabanin haka. Lokacin tsawan azumi, kamar lokacin da kuka tsallake karin kumallo, matakan sukarin jinin ku na iya raguwa. Ga wasu, wannan canjin bazai zama sananne ba; Ga wasu, ƙananan sukari na jini na iya haifar da alamun hypoglycemia, kamar bugun zuciya mai sauri, rawar jiki, gumi, fushi da tashin hankali.

3- Karancin sinadarin protein

Daidaitaccen abinci shine wanda ya ƙunshi carbohydrates, furotin, fiber da mai. Idan abinci ya rasa duk waɗannan sinadaran, matakan bitamin da ma'adanai za su ragu, wanda zai haifar da hawan jini.

Jiki yana yin ƙoƙari sosai don rushewa da narkar da furotin, kuma idan mutum ya cinye wannan sinadari tare da carbohydrates, yana iya rage fitar da carbohydrates a cikin jini.

4-Rashin lafiyayyan kitse

Hakazalika da furotin, mai kuma yana jinkirta narkewar carbohydrates, wanda ke taimakawa rage yiwuwar hawan jini. Hakanan ana ɗaukar kitse masu lafiyayyen abinci mai gina jiki, wanda ke nufin cewa mutum zai ji koshi na tsawon lokaci bayan karin kumallo. Saboda cikakken fa'idodin mai, daidaitaccen abinci gami da waɗannan abubuwan gina jiki na iya iyakance ciye-ciye da girma don ƙara taimakon sarrafa sukarin jini.

Kitse masu lafiya, irin su kitsen da aka samu a cikin avocado, goro da man goro, na iya rage kumburi a cikin jiki kuma galibi baya buƙatar shiri sosai kafin a haɗa su cikin abinci. Misali, a zuba rabin avocado a gasasshen hatsi gaba daya maimakon jam, sai a zuba man goro ga apples domin karin furotin da mai, sannan a yayyafa shi da man gyada.