Dalilai 3 da Muke Zabar Faten-mai-Tsira, Abincin Tsirrai dan Gudanar da Ciwon Sugawarmu

Wadatacce

• 1. Kula da nauyi
• 2. Makamashi
• 3. Kadan hadarin rashin lafiya mai tsawan lokaci
• Yaya rana a kan wannan abincin yake mana
• Takeaway

Don neman karin kuzari da ingantaccen sarrafa jini? Aananan mai, mai tsire-tsire, rayuwar abinci gabaɗaya na iya zama amsar. Biyu masu bada shawara game da ciwon sukari sun bayyana dalilin da yasa wannan abincin ya kasance mai canza musu wasa.

Lafiya da lafiya suna taɓa kowannenmu daban. Wannan labari daya ne.

A cikin duniyar yau, abinci mai gina jiki ya zama mai rikitarwa. Adadin shawarwari - wani lokacin rikice-rikice - na iya barin ku cikin rudani da rashin bege, rashin tabbas kan yadda za ku ci ku sarrafa suga a cikin jinin ku da kuma rage kasadar ku na rikitarwa na dogon lokaci na ciwon sukari na 1 ko 2.

Mun kasance tare da ciwon sukari na nau'in 1 na tsawon shekaru 25 kuma munyi gwaji tare da dabbobin dabba da tsire-tsire masu ƙarancin abinci mai ƙarancin carbohydrate.

Ba tare da mun sani ba, mu biyu mun ci kanmu cikin juriya ta insulin ta hanyar cin abinci mai cike da mai da furotin. Energyaramar ƙarfi, ciwon tsoka, damuwa, sha'awar abinci, da ƙarancin sukarin jini sun addabe mu.

Don neman karin kuzari da ingantaccen kula da sukarin jini, mun canza zuwa mai mai mai ƙarancin abinci, tushen tsirrai, rayuwar abinci gabaɗaya. Cin wannan abincin ya inganta haɓakar sukarin jininmu sosai, ya rage ƙimar A1C ɗinmu, ya ba mu ƙarfin tanki, kuma ya rage amfani da insulin da kusan kashi 40.

Tushen tsire-tsire, cikakkun abinci ciki har da 'ya'yan itace, kayan marmari, kayan lambu, da hatsi duka suna daga cikin abinci mai yawan abinci mai gina jiki a duniya. Suna cike da manyan aji shida masu gina jiki, gami da:

• bitamin
• ma'adanai
• zare
• ruwa
• antioxidants
• kwayoyin halitta

Cin kitsen mai, mai tushen tsire-tsire, abincin abinci gabaɗaya hanya ce mai sauƙi don haɓaka yawan abincin ku na gina jiki, wanda zai rage yawan kumburin jiki, da haɓaka lafiyar dukkan kyallen takarda a jikin ku.

Ga waɗanda ke rayuwa tare da ciwon sukari, abincin da ya dace yana da mahimmanci. Koyaushe bincika likitanka kafin fara sabon aiki.

Duk da cewa wannan shirin bazai dace da kowa ba, ya canza mana wasa. Anan akwai dalilai guda uku da yasa muke jin cewa muna ci gaba akan ƙarancin mai, tsarin cin abinci mai tsire-tsire.

1. Kula da nauyi

Gabaɗaya, abincin tsire-tsire waɗanda ba a sarrafa su ana ɗora su da ruwa da zare, wanda ke ɓata ciki kuma ya aika sigina zuwa kwakwalwarka don ka daina cin abinci kafin kun cinye adadin kuzari da yawa.

Don haka, kun zama “cike da kanikanci” kafin ku zama “cike da kuzari,” wanda hanya ce mai sauƙi don hana cin yawancin adadin kuzari.

Dukan abincin da muke so sun haɗa da:

• Legumes: waken wake, wake na ruwa, waken wake, wake, koren wake
• Cikakken hatsi: shinkafar ruwan kasa, gero, teff, sha'ir
• Ba kayan lambu masu sitaci ba: zucchini, broccoli, karas, beets, namomin kaza
• Leafy ganye: latas, alayyaho, chard na Switzerland, arugula
• Starchy kayan lambu: dankalin hausa, dankalin turawa, dawa, masara
• 'Ya'yan itãcen marmari apples, pears, blueberries, mangos
• Ganye da kayan yaji turmeric, kirfa, cardamom, paprika

2. Makamashi

Cin abinci mai ƙarancin carb (wanda ya saba da waɗanda ke rayuwa da ciwon sukari) na iya gaske rage matakan kuzarinku a kan lokaci, saboda galibi akwai wadataccen isasshen glucose don ƙwaƙwalwa da tsokoki.

Wadanda ke bin tsauraran matakan rage cin abinci ba kawai sun taƙaita abinci kamar 'ya'yan itace da dankali ba, har ma suna iyakance kayan lambu kamar barkono mai ƙararrawa da tumatir, domin ko waɗannan abincin gaba ɗaya na iya sanya su a kan abincin da suke ba shi na yau da kullun.

Glucose man ne ga dukkan kyallen takarda a jikin ku, don haka idan kun aiwatar Kara dukkan abinci mai wadataccen carbohydrate a cikin tsarin abincinku - kamar fruita freshan itace - brainwaƙwalwar ku da tsokoki suna karɓar isasshen glucose.

Wannan zai sa ka ji daɗin hankali da kuzari. Mun gano cewa cin abinci mai wadataccen tsire-tsire yana ɗayan abubuwa mafi sauƙi da zamu iya yi don cika fuska - kuma nan da nan - ƙara ƙarfin makamashi.

3. Kadan hadarin rashin lafiya mai tsawan lokaci

Baya ga kula da cutar sikari, akwai wasu sauran fa'idodi masu yawa na wannan abincin. Bincike ya nuna gaskiyar cewa mai-mai, mai tsirrai, abinci mai gina jiki yana ɗaya daga cikin hanyoyin mafi inganci don rage haɗarinku ga cututtuka na yau da kullun, gami da:

• cututtukan zuciya
• babban cholesterol
• hauhawar jini
• ciwon daji
• hanta mai kitse
• gazawar koda
• neuropathy na gefe
• Alzheimer ta cuta

Yaya rana a kan wannan abincin yake mana

Ranar samfurin Robby

• Karin kumallo: 1 Keitt mango, matsakaiciyar gwanda, 1 letas na roman
• Abincin rana: Mangwaron Keitt 2, barkono mai ƙararrawa 2, jakar arugula 1
• Bayan abincin dare: 1 kofin shuran daji, 1/2 Keitt mango, 1/2 shugaban farin kabeji
• Abincin dare: faduwa arugula salad

Ranar samfurin Cyrus

• Karin kumallo: 1 danyen ayaba, 1/2 Maradol gwanda
• Abincin rana: Rawanyen ayaba 2, mangwaro 2, kwabin dafa abinci guda 1
• Bayan abincin dare: 1/2 Maradol gwanda, 'yan tumatir
• Abincin dare: babban salat mai dauke da 3-4 na alayyaho, 1/2 jan albasa, yankakken zucchini, tumatir 2-3, 1/2 kofin garbanzo wake, babban karas da ya daddatse, kokwamba 2, 1 tbsp. apple cider vinegar, da kayan kamshi gami da curry, cumin, paprika mai kyafaffen, barkono baƙi, ko barkono cayenne
• Kayan zaki: Abarba mai sanyi da aka daskararre ko kwanon acai

Takeaway

Idan kuna sha'awar rage haɗarinku don rikitarwa na ciwon sukari, rage kiba, samun kuzari, cin abinci ba tare da takurawa ba, da kuma yin bankwana da yawan sha'awar abinci, to mai ƙananan kiba, tushen shuka, abinci mai cikakken abinci na iya zama amsar ku kawai an nema. Ya kasance a gare mu.