Ciwon Suga da Masarar: Shin Lafiya?

Wadatacce

• Shin za ku iya cin masara idan kuna da ciwon sukari?
• Masara
• Glycemic index na masara
• Glycemic load na masara
• -Ananan-carb, abincin mai mai mai mai haɗari-mai cin abinci, rage cin abinci mai ƙananan mai
• Shin akwai alfanun cin masara?
• Babban-fructose masarar syrup
• Awauki

Shin za ku iya cin masara idan kuna da ciwon sukari?

Haka ne, zaku iya cin masara idan kuna da ciwon suga. Masara ita ce tushen samar da kuzari, bitamin, ma'adanai, da zare. Hakanan yana da ƙarancin sodium da mai.

Wannan ya ce, bi shawarar Diungiyar Ciwon Suga ta Amurka. Sanya iyakokin yau da kullun don yawan adadin abincin da kuke shirin cin, kuma adana abubuwan da kuke ci da yawa.

Masara

Mediumawan matsakaici kunne na dafaffe, rawaya, masara mai zaki yana ba da:

• adadin kuzari: 77
• carbohydrates: gram 17.1
• fiber na abinci: gram 2.4
• sugars: gram 2.9
• zare: gram 2.5
• furotin: 2.9 grams
• kitse: 1.1 grams

Masara ma tana bayarwa

• bitamin A
• bitamin B
• bitamin C
• potassium
• magnesium
• baƙin ƙarfe
• tutiya

Glycemic index na masara

Yadda glycmic index (GI) ke nuna yadda abinci ke shafan glucose na jini (sugar sugar). Abinci tare da GI daga 56 zuwa 69 sune matsakaiciyar abinci na glycemic. Abincin mai ƙarancin glycemic ya ci ƙasa da 55. Abinci mai yawan glycemic index (70 zuwa sama) na iya ƙara matakin sikarin jininka.

Bayanin glycemic na masara shine 52. Sauran GI masu alaƙa sun haɗa da:

• masarar masara: 46
• masarar masara: 81
• popcorn: 65

Idan kuna da ciwon sukari, za ku mai da hankali kan ƙananan abinci na GI. Idan ba za ku iya samar da isasshen insulin da yawa ba (hormone wanda ke taimakawa wajen sarrafa sukarin jini), da alama za ku sami yawan glucose na jini.

Abinci tare da babban GI yana sakin glucose da sauri. Abincin mai ƙarancin glycemic yakan saki glucose sannu a hankali kuma a hankali, wanda ke da taimako don kiyaye glucose na jini a ƙarƙashin kulawa.

GI yana dogara ne akan sikelin 0 zuwa 100, tare da 100 kasancewa cikakken glucose.

Glycemic load na masara

Girman rabo da narkewar abincin da ke narkewa an haɗa su a cikin nauyin glycemic (GL), tare da alamar glycemic. GL na matsakaiciyar kunnen masara shine 15.

-Ananan-carb, abincin mai mai mai mai haɗari-mai cin abinci, rage cin abinci mai ƙananan mai

A marasa lafiya da ke dauke da ciwon sukari na 2 idan aka kwatanta tasirin mai karamin-carb, mai-mai mai-nauyi tare da mai-mai-yawan-abinci, mai-mai-mai-ci. Kodayake duka abincin sun inganta matsakaicin matakan sukari na jini, nauyi, da glucose mai azumi, tsarin cin abinci mai ƙarancin aiki yafi kyau don cikakken ikon sarrafa glucose.

Shin akwai alfanun cin masara?

Dangane da binciken da aka yi kwanan nan, yawan amfani da flavonoids, kamar waɗanda ake samu a masara (mafi yawan rukunin mahaɗan phenolic), yana rage haɗarin cututtuka na yau da kullun, gami da ciwon sukari. Binciken ya kuma nuna:

• Matsakaicin shan sitaci mai tsayayya (kimanin gram 10 kowace rana) daga masara na iya rage haɓakar glucose da insulin.
• Amfani da masarar hatsi na yau da kullun yana inganta lafiyar narkewa kuma yana iya rage haɗarin ɓarkewar cututtuka na yau da kullun, kamar su ciwon sukari na 2 da kiba.

Binciken ya ba da shawarar cewa ana buƙatar ci gaba da karatu a kan mahaɗan ƙwayoyin masara waɗanda ke da alaƙa da kiwon lafiya.

Babban-fructose masarar syrup

Babban-fructose masarar ruwa mai zaki ne da aka yi da masara. Ana yawanci samu a cikin abincin da aka sarrafa. Kodayake, babban syrup masara mai ɗaci ba zai ɗaga yawan sukarin jini kamar yadda sukari yake yi ba, ba ya motsa fitowar insulin, yana barin mutane masu ciwon sukari da ke buƙatar insulin don daidaita sukarin jini.

Babban-fructose masarar ruwa na iya haifar da juriya ta leptin. A cewar Journal of Endocrinology, sinadarin leptin na haifar da koshi, barin kwakwalwarka ta sani cewa jiki baya bukatar cin abinci da kuma kona adadin kuzari a daidai yadda ya kamata.

Awauki

Cin masara na da wasu fa'idodi, amma yana da muhimmanci a fahimci yadda yawan carbohydrates zai iya tayar da glucose na jini da kuma tasirin yadda za ka kula da ciwon suga.

Kodayake ba duk wanda ke da ciwon sukari ke ba da hanya iri ɗaya ga wasu abinci ba, bin ƙa'idodin abincin da bin abin da za ku ci na iya taimakawa.