WATAN FADAKARWAR CIWON SUGA 2019: 'YA'YAN ITACIYA GA MARASA LAFIYA CIWON SUGA - PAMPEREDPEOPLENY.COM

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Gida Lafiya Ciwon suga Ciwon sukari oi-Amritha K By Amritha K. a Nuwamba 2, 2019

Kowace shekara, ana lura da watan Nuwamba a matsayin Watan Kulawa da Ciwon Suga - ana yinsa a duniya don wayar da kan mutane game da ciwon sukari na Type 1 da Type 2. Taken Ranar Ciwon Suga ta Duniya da wayar da kan mutane game da cutar siga a watan 2019 shine 'Iyali da Ciwon suga'.

yadda ake farar farji

Watannin Ciwon Sanin Ciwon Suga na 2019 kuma yana nufin mayar da hankali kan alaƙar da ke tsakanin ciwon sukari da cututtukan zuciya. A wannan watan na fadakarwa, bari muyi la’akari da ingantattun nau’ukan ‘ya’yan itacen da mai ciwon suga zai iya morewa ba tare da wata damuwa ba!

Masu ciwon sukari dole su yi taka-tsantsan wajen shirya jadawalin abincin su. Akwai 'yan abinci da mai ciwon suga zai iya samu ba tare da damuwa ba. Koyaya, akwai yawancin abinci waɗanda zasu iya ɗaga matakan sukarin jinin su. Daidai ne idan ya zo ga 'ya'yan itatuwa. Sau da yawa, an gaya mana cewa 'ya'yan itatuwa da kayan marmari sune asalin lafiyar kuma babu abin da zai doke waɗannan sinadaran na halitta idan ya zo ga lafiyayyen abinci ^[1] . Duk da haka, mutanen da ke fama da ciwon sukari suna fuskantar ƙuntatawa a wannan yanayin, saboda abun cikin sukari a cikin 'ya'yan itacen na iya haifar da mummunan sakamako.

Don haka, menene 'ya'yan itacen da aka ba da shawara ga masu ciwon sukari? Sanannen ra'ayi cewa 'ya'yan itatuwa ba su da aminci yayin da kake da ciwon sukari ba daidai ba ne. Yawancin nau'ikan 'ya'yan itace ana ɗauke da bitamin, ma'adinai da fiber, wanda zai iya taimakawa daidaita matakan sukarin jini da rage haɗarin kamuwa da ciwon sukari na 2 ^[biyu] . Baya ga wannan, zaren na iya inganta nishaɗin cikewa, hana sha'awa mara kyau kuma ku guji yawan cin abinci. Kulawa da lafiya mai nauyi na iya kara karfin insulin da kuma taimakawa tare da kula da ciwon suga ^[3] .

Lissafin Glycemic ko GI yana auna yadda abinci wanda ya ƙunshi carbohydrate yana ɗaga matakan glucose na jini. Mutanen da ke fama da ciwon sukari suna amfani da GI azaman jagorar tushe don zaɓar zaɓin abinci mai kyau. Abinci mai darajar darajar glycemic index yana ɗaga yawan jinin ku fiye da abinci tare da ƙimar GI mafi ƙaranci. Gananan GI shine 55 ko lessasa, 56 zuwa 69 matsakaici ne na GI kuma 70 ko fiye ana ɗauka a matsayin babban GI ^[4] . Mutumin da ke fama da ciwon sukari na iya samun fruitsa fruitsan itace da ƙananan matsakaiciyar matsakaiciyar glycemic index, kodayake ƙananan GI yana da fifiko.

Bugu da ƙari, an yi imanin 'ya'yan itatuwa masu amfani da ruwa suna da matukar amfani ga masu ciwon sukari ^[5] . Ci gaba da karatu don sanin nau'ikan 'ya'yan itacen da mai ciwon suga zai iya cinyewa, ba tare da damuwar rashin daidaituwar sukarin jini ba.

Lafiyayyun 'Ya'yan itaciya Ga masu ciwon suga

Idan ana cinyewa cikin matsakaici kuma a ƙarƙashin kulawar likitocinku, waɗannan fruitsa fruitsan itacen na iya zama masu taimako don sarrafa ciwon sukari ko hawan sukari na jini ^[6] ^[7] ^[8] ^[9] ^[10] ^{[goma sha]} ^[12] ^[13] .

1. peapean inabi

Kusan kashi 91 na ‘ya’yan itacen ruwa ne. Graauren peapean itacen inabi yana da wadataccen bitamin C, yana da alamar glycemic na 25 kuma yana da adadin zaren narkewa mai yawa. An itacen inabi kuma ya haɗa da naringenin wanda shine flavonoid wanda ke haɓaka ƙwarewar jikinka ga insulin. Ku ci kusan rabin itacen inabi a kullun don kiyaye matakan sukarin jinin ku a sarrafa.

2. Strawberry

Wadannan kayan kwalliyar suna dauke da bitamin, antioxidants da fiber wadanda zasu taimake ka ka sarrafa ciwon suga. Bugu da kari, strawberries suna da jerin glycemic na 41 kuma suna da karancin carbohydrates. Strawberries suna kiyaye cikinka cike, yana mai da kuzari kuma yana taimaka maka daidaita matakan sukarin jininka. Cin abinci game da & frac34 kopin strawberries a kullun na iya zama da amfani ga masu ciwon sukari.

3. Launin lemu

Mai arziki a cikin zare, mara nauyi a sukari, mai dauke da bitamin C da thiamine, shan lemu zai taimaka wajen kiyaye yawan suga a cikin jini. Suna da kashi 87 cikin ɗari na abun cikin ruwa kuma suna da ƙananan glycemic index. Lemu shima yana taimaka maka dan kiyaye nauyin ka. Anauki lemu yau da kullun don kiyaye ciwon suga. Yana da alamar glycemic na 44.

4. Cherry

Tare da ƙaramin glycemic index na 22, mai wadataccen bitamin C, antioxidants, baƙin ƙarfe, beta-carotene, potassium, folate, magnesium da fiber, cherries masu matuƙar amfani ga ciwon sukari. Bugu da ƙari, cherries suna cike da anthocyanins waɗanda aka yi imanin suna kawo matakan sukarin jini ta hanyar haɓaka samar da insulin da kashi hamsin cikin ɗari. Kuna iya cin cherries a cikin sabon tsari. Amfani da kofin cherries 1 a rana guda na iya taimakawa matuka wajen kiyaye ciwon suga.

5. Apple

Mawadaci a cikin Vitamin C, fiber mai narkewa da antioxidants, apples na iya taimaka maka kiyaye ciwon sukari a cikin sarrafawa. Suna kuma dauke da pectin wanda ke taimakawa wajen cire gubobi daga jikinka da kuma rage bukatar insulin a masu ciwon suga da kusan kashi talatin da biyar. Kuma yana da ƙaramin glycemic index na 38.

6. Pear

Samun pears kashi 84 cikin ɗari na abun da ke cikin ruwa yana cike da zare da bitamin waɗanda ke taimakawa wajen kiyaye matakan sukarin jini a ƙarƙashin iko. Pears ana daukar su masu amfani sosai ga ciwon sukari saboda suna taimakawa wajen haɓaka ƙwarewar insulin da ƙananan matakin glycemic na 38. Kuna iya cinye ɗan pear pear kowace rana don kosar da sha'awar ku.

7. Plum

Baya ga rashin ƙarancin adadin kuzari, plums suma suna da ƙarancin glycemic index. Plums babban tushen fiber ne wanda ya sanya shi ya zama kyakkyawan 'ya'yan itace ga masu ciwon sukari da marasa lafiya na zuciya. Kamar yadda yawancin masu ciwon sukari ke fama da maƙarƙashiya, yana taimakawa inganta tsarin narkewar abinci da warkar da maƙarƙashiya. Yana da ƙananan glycemic index na 24.

8. Avocado

Lafiyayyen mai da potassium a cikin avocado suna sanya shi amfani ga masu ciwon suga. Avocado yana taimakawa rage triglyceride da matakan cholesterol mara kyau a jiki. Yana da ƙananan glycemic index na 15.

9. Maganin Nectarines

Wannan wani ɗan itacen citrus ne wanda masu ciwon sukari zasu iya samu. Nectarine yana da ƙananan glycemic index, wanda ke taimakawa rage damar samun -2 ciwon sukari. Yana da ƙaramin glycemic index na 30.

10. Peach

'Ya'yan itacen suna da ƙarancin glycemic index kuma suna da yawa cikin abun ciki na fiber. Hakanan, antioxidants da bitamin da ke cikin peach suna da kyau sosai ga marasa lafiya na ciwon sukari. Yana da alamun ƙananan glycemic na 28.

11. Black jamun

A al'adance, mutanen da ke zaune a ƙauyuka suna amfani da wannan 'ya'yan itacen. A yau, an ga jamun baƙar fata a cikin birane kuma ta sami wuri a cikin 'ya'yan itatuwa don masu ciwon sukari. Taimakon Jamun yana inganta sarrafa suga a cikin jini. Za'a iya cinye tsaba ma, idan ana ɗorawa. Yana da ƙananan glycemic index na 25.

12. Abarba

Mai wadata a cikin cututtukan ƙwayoyin cuta da ƙwayoyin cuta, ana iya cinye abarba da mutanen da ke fama da ciwon sukari. Tare da bayanan glycemic na 56, yana da lafiya a ci.

13. Ruman

Cinye wannan ‘ya’yan itacen na da amfani ga masu cutar sikari. Domin yana taimakawa wajan inganta sikarin jini a jiki. Yana da ƙananan glycemic index na 18.

14. Amla

Wannan 'ya'yan itacen mai ɗaci yana da kyau ga marasa lafiya na ciwon sukari kamar yadda ake ɗora shi a cikin bitamin C da fiber. Ya kamata a cinye 'ya'yan itacen amla mai launin kore a kan abincin yau da kullun da masu ciwon sukari suke yi. Yana da ƙananan GI na 40.

15. Gwanda

An sanya shi tare da yalwar abinci mai gina jiki, sanannun gwanda tana da kaddarorin da ke taimakawa kula da ciwon sukari. Yana kuma hana cututtukan zuciya masu ciwon suga. Suna kuma dauke da irin wadannan enzymes wadanda ke kare mai cutar sikari daga cutarwa masu cutarwa. Tare da bayanan glycemic na 60, likitoci sun shawarci 'ya'yan itacen da su sanya su cikin abincin mai haƙuri mai ciwon sukari.

Duba Rubutun Magana

[1]Devalaraja, S., Jain, S., & Yadav, H. (2011). Fruitsa fruitsan Exa fruitsan otica asan asa asan asa asan asa asan asa asan asa asan asa asan asauke da cututtukan zuciya, kiba da cututtukan rayuwa.
[biyu]Nampoothiri, S. V., Prathapan, A., Cherian, O. L., Raghu, K. G., Venugopalan, V. V., & Sundaresan, A. (2011). In vitro antioxidant da ikon hanawa na Terminalia bellerica da Emblica officinalis 'ya'yan itace akan LDL oxidation da key enzymes hade da nau'in ciwon sukari 2. Abinci da Chemical Toxicology, 49 (1), 125-131.
[3]Wang, P. Y., Fang, J. C., Gao, Z. H., Zhang, C., & Xie, S. Y. (2016). Yawan cin 'ya'yan itatuwa, kayan marmari ko zarensu na rage haɗarin kamuwa da cutar sikari irin na 2: Nazarin meta. Jaridar binciken ciwon suga, 7 (1), 56-69.
[4]Asif, M. (2011). Matsayin 'ya'yan itace, kayan lambu, da kayan yaji a cikin ciwon sukari. Littafin labaran duniya na abinci mai gina jiki, ilimin magunguna, cututtukan jijiyoyi, 1 (1), 27.
[5]Bazzano, L. A., Li, T. Y., Joshipura, KJ, & Hu, F. B. (2008). Amfani da 'ya'yan itace, kayan marmari, da ruwan' ya'yan itace da kuma barazanar kamuwa da ciwon sikari a cikin mata. Kula da ciwon suga, 31 (7), 1311-1317.
[6]Carter, P., Gray, L. J., Troughton, J., Khunti, K., & Davies, M. J. (2010). Amfanin 'ya'yan itace da na kayan lambu da kuma irin nau'ikan ciwon sukari na 2 na musamman: nazari na yau da kullun da meta-bincike. Bmj, 341, c4229.
[7]Hamer, M., & Chida, Y. (2007). Amfani da fruita fruitan itace, kayan lambu, da antioxidants da haɗarin nau'in ciwon sukari na 2: nazari na yau da kullun da zane-zane. Jaridar hauhawar jini, 25 (12), 2361-2369.
[8]Dauchet, L., Amouyel, P., & Dallongeville, J. (2009). 'Ya'yan itãcen marmari, kayan lambu da cututtukan zuciya na jijiyoyin zuciya. 6 Ra'ayin Yara game da Zuciya, 6 (9), 599.
[9]Ford, E. S., & Mokdad, A. H. (2001). Amfani da 'ya'yan itace da kayan lambu da ciwon sukari a tsakanin manya Amurka. Magunguna masu kariya, 32 (1), 33-39.
[10]Colditz, G. A., Manson, J. E., Stampfer, M. J., Rosner, B., Willett, W. C., & Speizer, F. E. (1992). Abinci da haɗarin ciwon sukari na asibiti a cikin mata. Jaridar Amurka ta Clinical Nutrition, 55 (5), 1018-1023.
[goma sha]Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Amfani da anda riskan itace da haɗarin kamuwa da ciwon sikari irin na 2: sakamako ne daga karatu mai ɗorewa na ɗari uku. Bmj, 347, f5001.
[12]Imamura, F., O’Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Amfani da abubuwan sha mai daɗin zaki, abubuwan sha mai daɗin ƙanshi, da ruwan 'ya'yan itace da kuma kamuwa da ciwon sukari na 2: nazari na yau da kullun, zane-zane, da kuma ƙididdigar ɓangaren yawan jama'a. Bmj, 351, h3576.
[13]Spieth, L. E., Harnish, J. D., Masu ba da bashi, C. M., Raezer, L. B., Pereira, M. A., Hangen, S.J, & Ludwig, D. S. (2000). Abincin mai ƙananan glycemic a cikin maganin kiba na yara.Archives of Pediatrics & Adolescent Medicine, 154 (9), 947-951.