Matakai 5 don shawo kan cutar siga a al’ada

Wadatacce

• 1. Cimma da kiyaye nauyin da ya dace
• 2. Yi motsa jiki
• 3. Guji kayan zaki da mai
• 4. Kara yawan amfani da fiber
• 5. Cin karin waken soya

A lokacin al’ada abu ne na yau da kullun ga matakan glucose na jini ya zama da wahalar sarrafawa, amma dabarun sun kasance daidai da yadda suke kamuwa da cutar hana kamuwa da ciwon suga, amma yanzu tare da mahimmancin gaske cikin tsaurarawa da daidaito wajen yin atisayen haske kamar tafiya da ƙari ga kiyaye nauyi yana taimaka wajan sarrafa canjin yanayin al'ada.

Baya ga kula da cutar sikari, wadannan hanyoyin kuma dole ne a kiyaye su don hana bullowar wannan cuta, kasancewar mata a lokacin da suke haila suna fuskantar barazanar kamuwa da ciwon suga, musamman wadanda suka yi kiba.

Matakai 5 na mace don kiyaye glucose na cikin jini da samun walwala a wannan matakin rayuwar su sune:

1. Cimma da kiyaye nauyin da ya dace

Kula da nauyi yana da mahimmanci saboda yawan kiba yana kara cutar sikari sannan kuma yana kara damar da mata masu lafiya zasu kamu da wannan cutar bayan sun gama al'ada. Don haka, motsa jiki da kulawa na yau da kullun ya kamata a ɗauka tare da abinci, don sarrafa glucose na jini da hana ƙaruwa.

2. Yi motsa jiki

Ya kamata a yi aikin motsa jiki aƙalla aƙalla sau 3 a mako, ta hanyar motsa jiki da ke ƙara kumburi da ƙona adadin kuzari, kamar tafiya, gudu, iyo da kuma motsawar ruwa. Motsa jiki yana da mahimmanci saboda yana taimakawa rage glucose na jini da rage nauyi, matakai biyu masu mahimmanci don kara kula da ciwon suga.

3. Guji kayan zaki da mai

Ya kamata ku guji amfani da sukari, man shanu, margarine, mai, naman alade, tsiran alade, tsiran alade da kuma daskararren abinci, kamar su pizza, lasagna, hamburgers da nuggets.

A lokacin al’ada ya fi mahimmanci a guji kayan zaki da mai, saboda da canjin homon da tsufa, mata suna da matsala ƙwarai wajen sarrafa glucose na jini da kuma damar samun cututtukan zuciya da jijiyoyin jini.

4. Kara yawan amfani da fiber

Don kara yawan amfani da zare, ya kamata a fifita dukkan abinci kamar su shinkafa, taliya da garin alkama, ya kamata a kara yawan amfani da irin iri irin su flaxseed, chia da sesame, cin 'ya'yan itacen da ba a goge ba kuma a fi son danyen kayan lambu.

Yana da mahimmanci a kara amfani da zaren saboda zasu rage yawan shan sugars daga mai a hanji da hanzarta hanyar hanji.

5. Cin karin waken soya

Yana da mahimmanci a kara yawan amfani da waken soya saboda wannan hatsi yana da wadataccen isoflavones, wanda ke aiki azaman maye gurbin halitta ga homonin da ke raguwa yayin al'ada.

Don haka, waken soya na taimaka wajan rage alamomin jinin al’ada, kamar walƙiya mai zafi, rashin bacci da tashin hankali, da inganta kulawa da rigakafin ciwon sukari, osteoporosis, kansar mama da cututtukan zuciya. Baya ga abinci na ƙasa, ana iya samun lecithin soya a cikin kawunansu, kuma ana iya amfani da shi yayin al'ada.

Fahimci canje-canje a cikin jiki da ke faruwa yayin al'ada da kuma jiyya da aka nuna don mafi kyawu ta hanyar wannan matakin rayuwa.