Shin Mutane Masu Ciwon Suga Suna Iya Cin Mangoro?

Wadatacce

• Mangoro na da matukar amfani
• Yana da tasiri kaɗan akan sukarin jini
• Glycemic index na mangoro
• Yadda ake sa mangoro ya zama mai saurin ciwon suga
• Kula da rabo
• Aara tushen furotin
• Layin kasa
• Yadda Ake Yanke: Mangoro

Sau da yawa ana kiransa "sarkin 'ya'yan itace," mango (Mangifera indica) shine ɗayan fruitsa fruitsan itace masu ƙaunataccen duniya a duniya. Ya kasance yana da daraja saboda naman rawaya mai haske da na musamman, dandano mai zaki ().

Wannan fruita fruitan itace na dutse, ko drupe, an girke shi da farko a yankuna masu zafi na Asiya, Afirka, da Amurka ta Tsakiya, amma yanzu ana girma a duk duniya (,).

Ganin cewa mangoro na dauke da sikari na halitta, mutane da yawa suna mamaki ko sun dace da mutanen da ke da ciwon sukari.

Wannan labarin yayi bayanin ko mutanen da ke fama da ciwon sukari zasu iya haɗa mangoro a cikin abincin su.

Mangoro na da matukar amfani

Ana ɗora mangoro tare da nau'ikan bitamin masu mahimmanci da ma'adanai, suna mai da su wadataccen abinci na kusan kowane irin abinci - gami da waɗanda ke mai da hankali kan inganta kula da sukarin jini ().

Kofi ɗaya (gram 165) na yankakken mangoro yana ba da waɗannan abubuwan gina jiki ():

• Calories: 99
• Furotin: 1.4 gram
• Kitse: 0.6 gram
• Carbs: 25 gram
• Sugars: 22.5 gram
• Fiber: Giram 2.6
• Vitamin C: 67% na Dailyimar Yau (DV)
• Copper: 20% na DV
• Folate: 18% na DV
• Vitamin A: 10% na DV
• Vitamin E: 10% na DV
• Potassium: 6% na DV

Wannan 'ya'yan itacen yana kuma alfahari da ƙananan ƙananan mahimman ma'adanai da yawa, gami da magnesium, calcium, phosphorus, iron, da zinc ().

Ana ɗora mangoro tare da bitamin, ma'adanai, da fiber - muhimman abubuwan gina jiki waɗanda za su iya haɓaka ƙoshin abinci na kusan kowane irin abinci.

Yana da tasiri kaɗan akan sukarin jini

Fiye da 90% na adadin kuzari a cikin mangoro sun fito ne daga sukari, wanda shine dalilin da ya sa yana iya taimakawa wajen ƙara yawan sukarin jini ga mutanen da ke fama da ciwon sukari.

Duk da haka, wannan fruita fruitan itacen yana dauke da zare da wasu sinadarai masu guba, dukkansu suna taka rawa wajen rage tasirin tasirin sikarin jini gaba daya ().

Yayinda zaren yake rage saurin da jikinka yake sha suga cikin rafin jininka, abun dake cikinshi yana taimakawa rage duk wani martani na damuwa da ke tattare da hauhawar matakan suga na jini (,).

Wannan ya sauƙaƙa don jikinka don sarrafa shigowar carbs da daidaita matakan sukarin jini.

Glycemic index na mangoro

Alamar glycemic (GI) kayan aiki ne da ake amfani da su wajen girka abinci gwargwadon tasirin su akan sukarin jini. A sikelin 0-100, 0 ba ta da wani tasiri kuma 100 tana wakiltar tasirin da ake tsammani na shanye tsarkakakken sukari (7).

Duk wani abincin da ke ƙasa da shekaru 55 ana ɗaukarsa ƙasa da wannan ma'auni kuma yana iya zama zaɓi mafi kyau ga mutanen da ke fama da ciwon sukari.

GI na mangoro 51 ne, wanda a fasaha yake sanya shi azaman ƙaramin abincin GI (7).

Duk da haka, ya kamata ka tuna cewa amsoshin lafiyar mutane game da abinci sun bambanta. Sabili da haka, yayin da mango za a iya ɗaukar kyakkyawan zaɓin carb, yana da mahimmanci a kimanta yadda kuka amsa shi da kanku don sanin yawan abin da ya kamata ku haɗa a cikin abincinku (,).

Mangwaro na dauke da sikari na halitta, wanda zai iya taimakawa wajen kara yawan suga a cikin jini. Koyaya, wadatar fiber da antioxidants na iya taimakawa rage tasirin tasirin sukarin jini gaba ɗaya.

Yadda ake sa mangoro ya zama mai saurin ciwon suga

Idan kana da ciwon suga kuma kana son sanya mangwaro a cikin abincinka, zaka iya amfani da dabaru da yawa don rage yiwuwar hakan zai kara maka sikarin jininka.

Kula da rabo

Hanya mafi kyau don rage tasirin wannan ɗanyen sakamakon tasirin sikari a cikin jini shine a guji cin abinci da yawa a lokaci ɗaya ().

Carbs daga kowane abinci, gami da mangwaro, na iya ƙara yawan sikarin jininka - amma wannan ba yana nufin cewa ya kamata ka cire shi daga abincinka ba.

Servingaya daga cikin carbs daga kowane abinci ana ɗaukarsa kusan gram 15. Kamar yadda 1/2 kofin (gram 82.5) na yankakken mangoro yana samar da kusan gram 12.5 na carbs, wannan kashin yana kasa da aikin carbi guda (,).

Idan kana da ciwon suga, fara da kofi 1/2 (gram 82.5) don ganin yadda suga cikin jini yake amsawa. Daga can, zaku iya daidaita girman rabo da mita har sai kun sami adadin da yafi dacewa da ku.

Aara tushen furotin

Yawa kamar fiber, furotin na iya taimakawa rage girman zafin suga yayin cin abinci tare da abinci mai ƙanshi kamar mangoro ().

Mango yana ɗauke da zare amma ba babban furotin ba.

Sabili da haka, ƙara tushen furotin na iya haifar da ƙananan hauhawar jini fiye da idan za ku ci 'ya'yan itacen da kansu ().

Don ƙarin daidaitaccen abinci ko abun ciye-ciye, gwada haɗa mangoronku da dafaffen kwai, cuku, ko kuma ɗan kwaya.

Zaka iya rage tasirin mangoro akan sukarin jininka ta hanyar daidaita yanayin ci da haɗa wannan ɗan itacen tare da tushen furotin.

Layin kasa

Yawancin adadin kuzari a cikin mangoro sun fito ne daga sukari, suna ba wannan 'ya'yan itacen damar haɓaka matakan sukarin jini - damuwa musamman ga mutanen da ke fama da ciwon sukari.

Wancan ya ce, mangwaro na iya kasancewa zaɓin abinci mai ƙoshin lafiya ga mutanen da ke ƙoƙari don inganta kula da sukarin jini.

Wancan ne saboda yana da ƙananan GI kuma yana ƙunshe da zare da antioxidants waɗanda zasu iya taimakawa rage ƙarancin sukarin jini.

Gwajin daidaito, sanya ido akan girman, da kuma hada wannan 'ya'yan itacen na wurare masu zafi tare da abinci mai wadataccen furodusoshin sune dabaru masu sauki don inganta amsar sukarin jinin ku idan kun shirya hada mangoro a cikin abincinku.

Yadda Ake Yanke: Mangoro