Jagora ga Lafiyayyen Cararan Carb mai Lafiya tare da Ciwon Suga

Wadatacce

• Menene ciwon sukari, kuma wace rawa abinci ke takawa?
• Shin ƙananan abincin carb na iya taimakawa wajen sarrafa ciwon sukari?
• Menene mafi kyawun abincin carb ga mutanen da ke fama da ciwon sukari?
• Wadanne carbs ne suke ɗaga matakan sukarin jini?
• Abincin da za a ci da abinci don kaucewa
• Abincin da za'a ci
• Abincin da za'a ci a matsakaici
• Abinci don kaucewa
• Samfurin ranar abinci mai ƙarancin carbi ga mutanen da ke fama da ciwon suga
• Karin kumallo: Qwai da alayyafo
• Abincin rana: Cobb salad
• Abincin dare: Salmon tare da kayan lambu
• Total carbin narkewa a rana: gram 37
• Yi magana da likitanka kafin canza abincinka
• Sauran hanyoyin rage matakan suga a cikin jini
• Layin kasa

Ciwon suga cuta ce da ke ci gaba da addabar mutane da yawa a duniya.

A halin yanzu, fiye da mutane miliyan 400 suna da ciwon sukari a duniya (1).

Kodayake ciwon sukari cuta ce mai rikitarwa, kiyaye matakan sukarin jini mai kyau na iya rage haɗarin rikitarwa (2,).

Ofaya daga cikin hanyoyin da za a cimma ingantaccen matakan sikarin jini shine a bi abinci mai ƙaranci.

Wannan labarin yana ba da cikakken bayyani game da ƙananan abincin carb don sarrafa ciwon sukari.

Menene ciwon sukari, kuma wace rawa abinci ke takawa?

Tare da ciwon sukari, jiki ba zai iya sarrafa carbohydrates yadda ya kamata ba.

A yadda aka saba, idan ka ci carbi, sun kasu kashi kaɗan na glucose, wanda ya ƙare a matsayin sukarin jini.

Lokacin da matakan sukarin jini suka hau, pancreas yana amsawa ta hanyar samar da sinadarin insulin. Wannan hormone yana ba da damar jinin jini ya shiga sel.

A cikin mutanen da ba su da ciwon sukari, matakan sikarin jini ya kasance cikin matsakaiciyar kewayon cikin yini. Ga waɗanda ke da ciwon sukari, duk da haka, wannan tsarin ba ya aiki iri ɗaya.

Wannan babbar matsala ce, saboda kasancewar yawan sikarin da ke cikin jini yana da haɗari sosai.

Akwai cututtukan sikari iri-iri, amma wadanda suka fi kowa su ne na 1 da na biyu na ciwon sukari. Duk waɗannan halaye na iya faruwa a kowane zamani.

A cikin ciwon sukari irin na 1, wani tsari na autoimmune yana lalata ƙwayoyin beta masu samar da insulin a cikin pancreas. Mutanen da ke fama da ciwon sukari suna shan insulin sau da yawa a rana don tabbatar da cewa glucose yana shiga cikin ƙwayoyin kuma ya kasance cikin ƙoshin lafiya a cikin jini ().

A cikin ciwon sukari na 2, ƙwayoyin beta da farko suna samar da isasshen insulin, amma ƙwayoyin jikin suna da tsayayya ga aikinta, don haka sukarin jini ya kasance mai girma. Don ramawa, pancreas yana samar da ƙarin insulin, yana ƙoƙari ya kawo suga cikin jini.

Yawancin lokaci, ƙwayoyin beta sun rasa ikon su don samar da isasshen insulin (5).

Daga cikin nau'ikan kayan abinci guda uku - furotin, carbs, da mai - masu dauke da sinadarai suna da tasiri mafi girma kan sarrafa suga cikin jini. Wannan saboda jiki ne ya raba su zuwa glucose.

Sabili da haka, mutanen da ke fama da ciwon sukari na iya buƙatar ɗaukar insulin, magunguna, ko kuma duka biyun lokacin da suke cin abinci mai yawa.

Mutanen da ke fama da ciwon sukari ba su da isasshen insulin ko kuma suna jurewa tasirinsa. Lokacin da suke cin abinci, sukarin jininsu na iya hawa zuwa matakan da zai iya zama mai hatsari sai dai idan an sha magani.

Shin ƙananan abincin carb na iya taimakawa wajen sarrafa ciwon sukari?

Yawancin karatu suna tallafawa ƙananan abincin carb don maganin ciwon sukari (6,,,,, 11).

A zahiri, kafin a gano insulin a cikin 1921, yawancin abincin da ake amfani da su a ƙananan carb an ɗauke su matsayin magani na yau da kullun ga mutanen da ke fama da ciwon sukari ().

Mene ne ƙari, ƙananan abincin carb suna da alama suna aiki sosai a cikin dogon lokacin da mutane suka manne musu.

A cikin wani binciken, mutanen da ke dauke da ciwon sukari na 2 sun ci abinci mai ƙarancin abinci na tsawon watanni 6. Ciwon sukarin nasu ya kasance yana da kyakkyawan tsari fiye da shekaru 3 daga baya idan suka tsaya kan abincin ().

Hakazalika, lokacin da mutanen da ke da ciwon sukari na 1 suka bi ƙayyadadden abincin da ke keɓaɓɓu, waɗanda suka bi abincin sun ga ci gaba sosai a cikin matakan sikarin jini a cikin shekaru 4 ().

Bincike ya nuna cewa mutanen da ke fama da ciwon sukari suna samun ci gaba na dogon lokaci wajen kula da sukarin jini yayin cin abinci mai ƙarancin abinci.

Menene mafi kyawun abincin carb ga mutanen da ke fama da ciwon sukari?

Babban abincin da ake amfani da shi a jikin mutanen da ke fama da ciwon sukari shine batun da ake takaddama a kai, har ma tsakanin waɗanda ke goyon bayan ƙuntata carb.

Yawancin karatu sun sami ci gaba mai ban mamaki a matakan sukarin jini, nauyin jiki, da sauran alamomi lokacin da aka keɓance carbs zuwa gram 20 kowace rana (,).

Dokta Richard K. Bernstein, wanda ke da ciwon sukari na 1, ya ci giram 30 na carbs a kowace rana kuma ya rubuta kyakkyawan tsarin kula da sukari a cikin marasa lafiyarsa waɗanda ke bin wannan tsarin ().

Koyaya, sauran bincike sun nuna cewa ƙayyadadden ƙarancin carb, kamar giram 70-90 na jimillar carbs, ko 20% na adadin kuzari daga carbs, shima yana da tasiri (,).

Adadin mafi kyawun kifin yana iya bambanta da mutum, tunda kowa yana da martani na musamman ga carbs.

A cewar Diungiyar Ciwon Suga ta Amurka (ADA), babu wani abincin da ya dace-duka wanda ke aiki ga kowa da ciwon sukari. Shirye-shiryen abinci na musamman, wanda yayi la'akari da abubuwan da kuke so da abubuwan burinku, sune mafi kyau (17).

ADA ta kuma ba da shawarar cewa mutane suyi aiki tare da ƙungiyar kiwon lafiyarsu don ƙayyade cin abincin da yake daidai a gare su.

Don gano yawan adadin kuzarin ku, kuna so ku auna glucose na jinin ku tare da mita kafin cin abinci kuma a sake awa 1 zuwa 2 bayan cin abinci.

Muddin sukarin jininku ya kasance ƙasa da 140 mg / dL (8 mmol / L), wurin da lalacewar jijiyoyi zai iya faruwa, zaku iya cinye gram 6, gram 10, ko kuma gram 25 na carbi a kowane abinci akan ƙananan abincin carb .

Duk ya dogara da haƙurin kanka. Kawai tuna cewa babban ƙa'idar ita ce mafi ƙarancin carbi da kuke ci, ƙarancin yawan jinin ku zai tashi.

Kuma, maimakon kawar da dukkan ƙwayoyin cuta, ƙarancin abinci mai ƙarancin ƙarancin carb ya kamata ya haɗa da ainihin mai gina jiki, manyan hanyoyin ƙwayoyin carb, kamar kayan lambu, 'ya'yan itace, kwayoyi, da' ya'yan.

Cincin carbi tsakanin gram 20-90 a kowace rana ya nuna yana da tasiri wajen inganta kula da sukarin jini a cikin mutane masu fama da ciwon sukari. Koyaya, ya fi kyau gwada sukarin jini kafin da bayan cin abinci don neman iyakar carb ɗinka.

Wadanne carbs ne suke ɗaga matakan sukarin jini?

A cikin abincin shuke-shuken, carbi ya ƙunshi haɗakar sitaci, sukari, da zare. Abincin sitaci da sukari ne kawai ke tayar da sukarin jini.

Fiber wanda yake a zahiri ana samun shi a cikin abinci, ko mai narkewa ko mara narkewa, baya shiga cikin glucose a jiki, kuma baya ɗaga matakan sukarin jini (18).

A zahiri za ku iya cire zare da giya daga yawan abin da ke cikin carb, ya bar ku da abun narkewar narkewa ko “net”. Misali, kofi 1 na farin kabeji ya ƙunshi gram 5 na carbs, 3 daga cikinsu fiber ne. Sabili da haka, abun da ke ciki shine gram 2.

Kwayar rigakafi, kamar inulin, har ma an nuna shi don inganta sukarin jini mai azumi da sauran alamomin kiwon lafiya a cikin mutanen da ke da ciwon sukari na 2 ().

Abincin Sugar, irin su maltitol, xylitol, erythritol, da sorbitol, galibi ana amfani da su don ɗanɗanar alewar da ba ta da sukari da sauran kayayyakin “abinci”.

Wasu daga cikinsu, musamman maltitol, a zahiri na iya ɗaga matakan sukarin jini a cikin mutanen da ke da ciwon sukari ().

A saboda wannan dalili, yi amfani da kayan aikin carb ɗin a hankali, saboda ƙididdigar da aka lissafa a kan samfurin samfur na iya zama ba daidai ba idan an cire dukkan carbs ɗin da maltitol ya ba da gudummawa daga duka.

Bugu da ƙari kuma, ba a amfani da kayan haɗin carb a cikin Cibiyar Abinci da Magunguna (FDA) ko ADA.

Wannan karamar motar zata iya zama babbar hanya. Yana bayar da bayanai ga ɗaruruwan abinci akan jimlar ɗarurruka, ɗakunan raga, zare, sunadarai da mai.

Tauraruwa da sukari suna daga matakan sikarin cikin jini, amma zaren abincin ba zai inganta ba. Hakanan giyar sukari maltitol na iya haifar da sukarin jini.

Abincin da za a ci da abinci don kaucewa

Zai fi kyau a mai da hankali kan cin ƙananan ƙwayoyi, abinci gaba ɗaya tare da yawancin abubuwan gina jiki.

Har ila yau yana da mahimmanci a kula da yunwar jikinku da alamun cikawa, ba tare da la'akari da abin da kuke ci ba.

Abincin da za'a ci

Kuna iya cin waɗannan ƙananan ƙananan abincin har sai kun ƙoshi. Hakanan tabbatar da samun isasshen furotin a kowane abinci:

• nama, kaji, da abincin teku
• qwai
• cuku
• kayan lambu marasa talla (yawancin kayan lambu banda waɗanda aka jera a ƙasa)
• avocados
• zaitun
• man zaitun, man kwakwa, man shanu, kirim, kirim mai tsami, da cuku mai tsami

Abincin da za'a ci a matsakaici

Kuna iya cin waɗannan abinci masu zuwa a ƙananan ƙananan lokacin cin abinci, gwargwadon haƙuri kan carb na ku:

• Berries: Kofi 1 ko ƙasa da hakan
• Bayyana, yogurt na Girkanci: kofi 1 ko ƙasa da hakan
• Cuku gida: 1/2 kofin ko lessasa
• Gyada da gyada: awo 1-2, ko gram 30-60
• Flaxseeds ko chia tsaba: cokali 2
• Cakulan mai duhu (akalla 85% koko): gram 30 ko ƙasa da haka
• Kabejin lokacin hunturu (butternut, acorn, pumpkin, spaghetti, da hubbard): kofi 1 ko ƙasa da hakan
• Sayar da giya: oza 1.5, ko gram 50
• Dry ja ko farin giya: oza 4, ko gram 120

Legumes, kamar su peas, da wake, da wake, su ne tushen lafiya na furotin, kodayake suna da carbi ma. Tabbatar an haɗa su cikin ƙididdigar carb na yau da kullun.

Rage ƙananan carbs yawanci yana rage matakan insulin, wanda ke haifar da koda don sakin sodium da ruwa (20).

Yi ƙoƙarin cin kofi na broth, fewan zaitun, ko wasu abinci mai ƙarancin gishiri mai ɗanɗano don cike sodium ɗin da ya ɓace. Kar a ji tsoron ƙara ɗan gishiri a abincinku.

Koyaya, idan kuna da ciwon zuciya, cututtukan koda, ko hawan jini, yi magana da likitanka kafin haɓaka yawan sodium a cikin abincinku.

Abinci don kaucewa

Waɗannan abinci suna da yawa a cikin carbohydrates kuma suna iya haɓaka matakan sukarin jini sosai ga mutanen da ke da ciwon sukari:

• gurasa, taliya, hatsi, masara, da sauran hatsi
• kayan marmari kamar su dankali, dankalin turawa, dawa, da tarugu
• madara
• 'ya'yan itace banda' ya'yan itace
• ruwan 'ya'yan itace, soda, naushi, shayi mai daɗi, da sauransu.
• giya
• kayan zaki, kayan gasa, alawa, ice cream, da sauransu.

Kasancewa da ƙananan abincin carb kamar nama, kifi, ƙwai, abincin teku, kayan lambu marasa abinci, da ƙoshin lafiya. Guji abincin da ke cike da carbi.

Samfurin ranar abinci mai ƙarancin carbi ga mutanen da ke fama da ciwon suga

Ga samfurin menu tare da gram 15 ko lessasa da carbs mai narkewa a kowane abinci. Idan haƙurin carb ɗinka ya fi ƙasa ko ƙasa, zaka iya daidaita girman aiki.

Karin kumallo: Qwai da alayyafo

• Qwai 3 da aka dafa a cikin man shanu (gram 1.5 na carbs)
• 1 kofin sautéed alayyafo (3 grams na carbs)

Kuna iya haɗa ƙwai da alayyafo tare da:

• 1 kofin baƙar fata (gram 6 na carbs)
• Kofi kofi 1 tare da cream da zaƙi mai ƙarancin sukari

Jimlar karafunan narkewa: gram 10.5

Abincin rana: Cobb salad

• 3 oces (gram 90) dafaffun kaza
• 1 oci (gram 30) Cuku Roquefort (gram 1/2 na carbs)
• 1 naman alade
• 1/2 matsakaici avocado (2 grams na carbs)
• 1 kofin yankakken tumatir (gram 5 na carbs)
• 1 kofin letas na shredded (gram 1 na carbs)
• man zaitun da ruwan tsami

Kuna iya haɗa salatin ku tare da:

• 20 grams (ƙananan murabba'ai 2) 85% cakulan mai duhu (gram 4 na carbs)
• 1 gilashin shayi mai narkewa tare da zaƙi mai ƙarancin sukari

Jimlar karafunan narkewa: gram 12.5.

Abincin dare: Salmon tare da kayan lambu

• 4 oran gasasshen kifin
• 1/2 kofin sautéed zucchini (3 grams na carbs)
• 1 kofin naman kaza da aka bushe (gram 2 na carbs)

Don haɓaka abincinku da kayan zaki:

• 4 oza (120 g) jan giya (gram 3 na carbs)
• 1/2 kofin yanka strawberries tare da kirim mai kirim
• 1 yankakken gyada (gram 6 na carbs)

Jimlar karafunan narkewa: gram 14

Total carbin narkewa a rana: gram 37

Don ƙarin ra'ayoyi, ga jerin abinci mai saurin ƙananan carb guda bakwai, da kuma jerin kayan girke-girke masu ƙarancin ƙarancin lafiya guda 101.

Tsarin abinci don sarrafa ciwon sukari yakamata sararin samaniya ya daidaita akan abinci sau uku. Kowane abinci ya kamata ya ƙunshi daidaitaccen furotin, ƙoshin lafiya, da ƙananan carbs, galibi daga kayan lambu.

Yi magana da likitanka kafin canza abincinka

Lokacin da aka iyakance carbs, sau da yawa akwai raguwa mai ban mamaki a cikin sukarin jini.

Saboda wannan dalili, likitanku zai rage yawan insulin da sauran magungunan ku. A wasu lokuta, suna iya kawar da maganin ka gaba daya.

Studyaya daga cikin binciken ya ba da rahoton cewa mahalarta nazarin 17 daga 21 da ke dauke da ciwon sukari na 2 sun sami damar dakatarwa ko rage shan magungunan sikari yayin da aka iyakance carbi zuwa gram 20 a rana ().

A wani binciken kuma, mahalarta masu ciwon sukari na 1 sun sha ƙasa da gram 90 na carbi a kowace rana. Glucocin jininsu ya inganta, kuma akwai yiwuwar rashin ƙarancin sukari a cikin jini saboda an rage adadin insulin sosai ().

Idan insulin da sauran magunguna ba a daidaita su don rage cin abinci mai ƙarancin abinci ba, akwai babban haɗarin haɗarin ƙananan matakan glucose na jini mai haɗari, wanda aka fi sani da hypoglycemia.

Sabili da haka, yana da mahimmanci mutanen da suke shan insulin ko wasu magungunan ciwon sukari suyi magana da likitansu kafin fara cin abincin mara nauyi.

Yawancin mutane za su buƙaci rage sashin insulin ko wasu magungunan ciwon sukari yayin bin ƙarancin abinci mai ƙanshi. Rashin yin hakan na iya haifar da ƙananan matakan sikarin jini.

Sauran hanyoyin rage matakan suga a cikin jini

Baya ga bin ƙarancin abinci mai ƙarancin abinci, motsa jiki na iya taimakawa wajen sarrafa ciwon suga ta haɓaka ƙwarewar insulin.

Haɗin haɗin gwagwarmaya da motsa jiki mai amfani yana da amfani musamman).

Ingantaccen bacci shima yana da mahimmanci. Bincike ya nuna koyaushe cewa mutanen da ke barci ƙarancin ƙarfi suna da haɗarin kamuwa da ciwon sukari ().

Wani binciken bincike na kwanan nan ya gano cewa mutanen da ke fama da ciwon sukari waɗanda suka yi barci 6.5 zuwa 7.5 a kowace dare suna da kyakkyawan kula da glucose cikin jini idan aka kwatanta da waɗanda suka yi bacci na ƙasa ko fiye da lokaci ().

Wani mabuɗin don kyakkyawan kula da sukarin jini? Har ila yau kula da damuwar ku. Yoga, qigong, da tunani sun nuna ƙarancin sukarin jini da insulin (24).

Baya ga bin ƙaramin abinci mai ƙarancin abinci, motsa jiki, ingantaccen bacci, da gudanar da damuwa na iya ƙara inganta kulawa da ciwon sukari.

Layin kasa

Karatun ya nuna cewa karancin abincin da ake amfani da shi yana iya sarrafa nau'in 1 da kuma buga ciwon sukari na 2 yadda yakamata.

Ananan kayan abinci na carb na iya inganta gudanar da sukarin jini, rage buƙatun magani, da rage haɗarin rikitarwa na ciwon sukari.

Kawai ka tuna ka yi magana da likitanka kafin yin kowane canje-canje na abinci, saboda ƙayyadaddun magungunan ka na iya buƙatar daidaitawa.