Tsarin yau da kullun mai sauƙi zai tabbatar da cewa matakin sukari ya ragu

Tsarin yau da kullun mai sauƙi zai tabbatar da cewa matakin sukari ya ragu

Tsayawa da lafiyayyen matakin sukari na jini na iya taimakawa inganta yanayin ku gaba ɗaya da matakan kuzari. Yawan hawan jini na lokaci-lokaci kuma yana iya haifar da ƙarin haɗarin lafiya kamar cututtukan zuciya, asarar hangen nesa, da cututtukan koda, a cewar shafin yanar gizon Lafiya.

Manufar farko ga kowane mutum, ko yana da nau'in ciwon sukari na 2 ko in ba haka ba lafiya, shine don hana cututtuka na yau da kullun da inganta lafiyar gaba ɗaya. Akwai halaye da dabaru da yawa na salon rayuwa waɗanda zasu taimaka wajen daidaita sukarin jinin ku, kamar haka:

• Ku ci carbohydrates a ƙarshen abinci
• Tabbatar da cin fiber mai narkewa a cikin yini
• Zabi ku ci gaba dayan hatsi a kan ingantaccen hatsi
• Tafi yawo bayan babban abinci
• Motsa jiki
• Haɗa ƙarin bugun jini a cikin abinci
• Ku ci karin kumallo mai wadataccen furotin
• Ka yawaita cin bitamin D
• Yawan cin avocados
• Ku ci kuma ku sha ƙarin abinci ko abin sha masu ƙyalƙyali
• Sha ruwa isasshe tsawon yini.
• Rage cin abinci da aka kara da sukari da abubuwan maye

Kyakkyawan salon motsa jiki, shan isasshen ruwa, da cin abinci daidai gwargwado na iya taimakawa wajen daidaita matakan sukari a cikin jini da kuma samar da ƙarin fa'idodin kiwon lafiya, kamar rage cholesterol, inganta lafiyar hanji, da haɓaka yanayi da hana yawancin na yau da kullun. cututtuka.

Lokacin cin abinci carbohydrate

Bincike ya nuna cewa cin carbohydrates bayan kayan lambu yana haifar da raguwar matakan sukari a cikin jini bayan cin abinci.

A cikin binciken daya, mahalarta 16 masu fama da ciwon sukari na 2 sun ci abinci iri ɗaya a cikin kwanaki daban-daban a cikin tsari daban-daban. Sauran mahalarta sun ci sunadaran da kayan lambu da farko, sannan kuma carbohydrates bayan mintuna 10.

Ana ɗaukar sukarin jini, insulin da sauran matakan kafin abinci da kowane minti 30 bayan cin abinci har zuwa sa'o'i uku. Masu bincike sun gano cewa matakan sukari na jini sun ragu sosai lokacin da aka ci carbohydrates a ƙarshen abinci maimakon a farkon.

Hasashen horoscope na Maguy Farah na shekarar 2023