Hanyoyi Masu Sauki Don Yayewa Kanku Sugar

Wadatacce

• Kula da daidaitattun matakan sukari na jini
• Shirya abincinku na gaba da dare
• Haɗa ƙananan 'ya'yan itacen glycemic a cikin keken cinikin ku
• Nemi salon rayuwa mai koshin lafiya maimakon ingantaccen tsarin abinci
• Bita don

Da alama masana da masu magana a ko'ina suna wa'azin fa'idodin yanke sukari daga cikin abincin mu. Yin hakan an ce yana inganta aikin kwakwalwa, lafiyar zuciya har ma da rage haɗarin rashin hankali a cikin dogon lokaci. Mun yi magana da Nikki Ostrower, masanin abinci mai gina jiki kuma wanda ya kafa NAO Nutrition don samun natsuwa masu sauƙi da inganci kan yadda za a iyakance yawan sukarin ku.

Kula da daidaitattun matakan sukari na jini

Idan kai mutum ne da safe, zai iya zama da sauƙi ka shiga cikin yin birgima daga gado, jifa da kayan motsa jikinka, da tafiya zuwa aji ba tare da cin abinci ba. Amma yin aiki ba tare da mai ba na iya sa sukarin jinin ku ya ragu kuma cikin sauri ya haifar da rashin kyawun zaɓin lafiya na bin aji. "Yana iya zama dannawa, amma da gaske karin kumallo shine mafi mahimmancin abincin rana," in ji Ostrower. Ta ba da shawarar cin abinci mai ƙoshin lafiya, abinci mai gina jiki kamar ƙwai-dafaffen ƙwai ko yogurt na Girka kafin fita ƙofar don taimakawa daidaita sukari na jini da rage sha’awa.

Shirya abincinku na gaba da dare

Ostrower yana ba da shawarar hatsi na dare a matsayin hanya mai sauƙi don ci gaba da cika yawancin safiya. Ta hanyar sauyawa daga samfuran kantin sayar da kayan kunshin zuwa abubuwan da aka siyo, zaku guji sarrafa sugars waɗanda galibi ke bin oatmeals iri-iri. Kuma ta yin shiri kafin lokaci, kun saita kanku don cin nasara ko da a ranakun aiki.

Abin da muka fi so: Haɗa tsaban chia, hatsin yankan karfe, kirfa, tuffa mai matsakaici guda ɗaya, da madarar almond kofi ɗaya. A haɗa kuma a bar ta a firiji dare ɗaya. Bayan sa'o'i takwas kuma voila! Kuna da apple caramel a cikin kofi!

Haɗa ƙananan 'ya'yan itacen glycemic a cikin keken cinikin ku

Cherries, pears, da grapefruits duk suna cike da antioxidants kuma suna hana spikes a cikin sukarin jini, suna gamsar da haƙorin ku mai daɗi, yayin da kuke kiyaye sha'awar sukarin da aka sarrafa a bay.

Sabanin haka, abinci mai yawan sukari ko abinci mai yawan carbohydrate yana haɓaka matakan glucose a cikin jinin ku. Carbs ba duka duhu ba ne da halaka, duk da haka, saboda suna iya taimakawa cikin saurin murmurewa bayan motsa jiki mai ƙarfi. Kawai tuna, ma'auni yana da mahimmanci!

Nemi salon rayuwa mai koshin lafiya maimakon ingantaccen tsarin abinci

"2017 duk game da salon rayuwa ne, maimakon ƙuduri," in ji Ostrower. Neman abinci mai yawa mai gina jiki maimakon kuzari mara amfani, shine maƙasudi mafi sauƙi don yin buri da cimmawa, fiye da yanke turkey mai sanyi. Fara ƙananan kuma yi ƙananan gyare -gyare.

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