15 Lafiyayyen Nono Don Masu Ciwon Suga

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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 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'.

Watan Fadakarwar Watan 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 nau'ikan abinci mai kyau da mai cutar sikari zai iya samu ba tare da wata damuwa ba.

Rayuwa da ciwon suga zai iya rage sha'awar mutum ya gudanar da rayuwarsa ta yau da kullun ta hanyoyi daban-daban. Kuma ɗayan daga cikin iyakance ko matsaloli shine gwagwarmaya don zaɓar kyakkyawan abun ciye-ciye. Lokacin da kake shan magani don ciwon sukari, dole ne ka ci a ɗan gajeren lokaci yana mai nuna mahimmancin ɗaukar abin ciye-ciye wanda ba zai shafi lafiyarka ba ko kuma ta da yanayin. Sabili da haka, yana da mahimmanci ku zaɓi lafiyayyen abun ciye-ciye wanda zai taimaka hana matakin sukarin jininku daga zama mai haɗari ^[1] .

Akwai bayanai dalla-dalla kan abin da mutumin da ke fama da ciwon sukari zai iya kuma ba zai iya ci ba, saboda yawan sukarin jini ^[biyu] . Kodayake yana da mahimmanci kuma yana da mahimmanci a zaɓi lafiyayyen abun ciye-ciye, ba wuya a zaɓi ɗaya. Abubuwan yau da kullun da kuke cinyewa kuma kuka haɗu da su na iya yin ƙoshin lafiya mai kyau idan aka ci su a madaidaiciya, haɗe su da abincin da ya dace, kuma a cinye su daidai.

Dubi yawan zaɓuɓɓukan da aka ambata a ƙasa.

Lafiyayyen Lafiyayyen Ga Ciwon Suga

1. Apple da man gyada

Tushen wadataccen fiber mai cin abinci, cin tuffa na iya sa ku ji daɗi na tsawon lokaci kuma idan aka sha kafin cin abinci, zai iya taimaka muku sarrafa abincin kalori. 'Ya'yan itacen apples da man gyada na samar muku da adadin kuzari da zare. Zaki iya shan apple daya matsakaici da cokali 2 na man gyada. Tabbatar cewa ba ku ci fiye da apple ba ^[3] .

aski ga oval face mace indiya

2. Danyen kayan lambu

Kyakkyawan zaɓi don ciye-ciye, ɗanɗano kan ɗanyen kayan lambu na iya taimakawa kiyaye matakan sukarin jininku cikin daidaituwa. Auke da akwatin cike da yankakken karas, kokwamba da latas. Wadannan kayan lambu ana iya cinsu danye kuma suna da tasiri kadan a kan alamun glycemic dinka ^[4] .

3. Almond

Waɗannan suna ba ku makamashi mai ɗorewa saboda ƙwayoyin omega-3 da ke cikin su. Almonds kuma suna taimakawa wajen samar da Vitamin E. Samun hannun almond (6-8) na almond kawai saboda suna da yawan adadin kuzari ^[5] .

4. Dafaffen kwai fari

Furotin daga fararen kwai yana da matukar amfani ga lafiyar ka, domin yana taimakawa tsayar da sikarin jininka. Hakanan zaka iya yin muffins na kwai, waɗanda ake yin su ta hanyar haɗa kayan lambu da fararen ƙwai ^[6] .

5. Salami kunsa

Masu ciwon sukari suna buƙatar dogaro da abubuwan ciye-ciyen furotin maimakon na carbohydrates. Don haka salami (kaza, turkey ko naman alade) babban abun ciye-ciye ne wanda ya zo kusan kimanin kalori 80. Someara ɗan letas a ciki don fiber na abinci ^[5] .

6. Kirtani kirtani

Abun ciye-ciye mai wadataccen furotin, waɗannan na iya taimakawa wajen daidaita matakin sukari kuma yana ba da ƙarfin ƙarfin da ake buƙata. Taimakawa biyu na kirtani sun haɗa da adadin kuzari 100.

7. Gidajen hada furotin

Babban zaɓi ga masu ciwon sukari, sandunan furotin na iya taimakawa samar da adadin furotin da ake buƙata. Ba kamar sandunan sayar da furotin da aka siya ba wadanda suke da sukari sosai, sandunan furotin na gida suna da ƙarancin sukari. Gwada yin sandunan furotin tare da man gyada, furotin whey da oat flour ^[7] .

8. 'Ya'yan itace masu laushi

Masu ciwon sukari na iya gwada gwanda, strawberry ko ɗan itacen inabi don sarrafa nauyinsu da samun ingantattun abubuwan gina jiki. Amfani da fruitsa fruitsan itacen da ke da ƙananan glycemic index (55 ko ƙasa da haka).

9. Pistachios

Waɗannan suna taimakawa ƙananan matakan ƙwayar cholesterol kuma baya ƙara matakan glucose na jini. Fa'idodi mafi mahimmanci na cin pistachios shine cewa dole ne kuyi amfani da su don haka a tilasta ku ku ci a hankali ^[8] .

10. Masu fasa bututun sukari

Ana samun masu fasa kwayar cutar sikari a cikin kowane shago kwanakin nan. Samun 3-4 daga waɗannan wainnan a lokaci guda.

11. Cakulan gida cuku

Mai wadata a cikin sunadarai da mallakar ƙarancin abun cikin sikarin, cuku na gida na taimakawa inganta matakan kuzarin ku kuma zaɓi ne na aminci na abun ciye-ciye. Zaku iya cuku cuku na gida ku dafa shi da omega-3 mai ƙoshin mai mai ƙoshin mai ^[9] .

pcos asarar gashi a gida magunguna

12. Man gyada a kan buhunan burodi

Kamar yadda aka ambata a baya, man gyada shine ɗayan mafi kyawun zaɓi don abun ciye-ciye na masu ciwon sukari. Man shanu na ba da ƙwaƙƙwaran ƙwayoyin ƙwayoyin cuta da kuma wadataccen yunwar da ke kashe sunadarai. Kuna iya samun man gyada tare da sandar gurasa ko biyu don abun ciye-ciye mai wadatar makamashi ^[3] .

13. Bakar salatin wake

Mai wadatar fiber da furotin, baƙar fata tana da fa'ida ƙwarai ga mutanen da ke fama da ciwon sukari. Haɗa dafaffun baƙin wake da yankakken kayan lambu (albasa da barkono mai kararrawa) don yin salatin. Wadannan zasu iya taimakawa rage matakan insulin bayan cin abinci tare da hana yaduwar sikarin jini ^[10] .

14. Gwanon kai

Kodayake yana iya zama kamar abinci mara kyau, popcorn shine lafiyayyen abinci mai cike da hatsi kuma ana ɗaukarsa ɗayan mafi kyawun ciye-ciye ga mutanen da ke fama da ciwon sukari. Inananan kalori, popcorn na iya taimakawa tare da kula da nauyi da matakan sukarin jini. Samun kofi ɗaya na popcorn azaman abun ciye-ciye kuma kada ku sayi kayan gugan da aka shirya ^{[goma sha]} .

15. gasashen kaji

Kyakkyawan tushen furotin da zare, kaji na da fa'ida ga lafiyar ku gaba ɗaya da taimako wajen hana ci gaban ciwon sukari, saboda iyawar sa wajen sarrafa matakan sukarin jini ^[12] .

Wasu daga cikin lafiyayyun abubuwan ciye-ciyen da zaku iya la'akari sune yoghurt, salad tuna, hummus, guacamole, sandunan naman shanu, avocado, chia tsaba, tafarkin cakuda, da edamame (waken soya mai ɗanyen kore).

Lafiyayyen Kayan Abinci Na Ciwon Suga

1. Kwallayen furotin na man gyada (low-carb & free gluten)

Sinadaran ^[13]

• 1 kofin man shanu mara kirki mara kyau
• 1 & frac12 diba vanilla furotin foda
• & frac12 tsp. cire vanilla
• 1 tsp. kirfa
• 2 tsp. stevia
• 20 danye, gyada mara kyau

Kwatance

• Sanya ɗanyan gyada a cikin abin haɗawa sai a gauraya har sai sun zama sun lalace.
• Canja wuri zuwa farantin kuma ajiye a gefe.
• Haɗa sauran sinadaran tare a cikin kwano har sai ya yi laushi.
• Mirgine kullu cikin ƙananan ƙwallo.
• Bayan haka, mirgine kwallaye a cikin gyada ya farfashe kuma canja su zuwa takardar burodi da aka yi wa takarda da takardar takarda.
• Sanya shi a cikin firinji kuma bari ya zauna na minti 20-30.

2. Avocado miya

Sinadaran

• 1 matsakaiciyar avocado, bawo, cored da dice
• 1 kofin yankakken albasa
• 1 kofin peeled seeded yankakken kokwamba
• & kofin frac12 yankakken sabo tumatir
• 1 barkono mai kararrawa
• Cokali 2 yankakken sabo cilantro
• & frac12 teaspoon gishiri
• & frac14 teaspoon barkono barkono mai zafi

Kwatance

• Hada avocado, albasa, kokwamba, barkono, tumatir, cokali 2 cilantro, gishiri da barkono mai zafi a cikin matsakaiciyar kwano a hankali a gauraya.
• Rufe kuma a sanyaya aƙalla awa 1 kafin a yi hidima.

3. Bahar Rum karkatacciyar ƙwai

Sinadaran

• & frac14 kofin finafinan dice mai kyau
• & kofin frac14 yankakken tumatir yankakke
• 2 teaspoons sabo ne ruwan lemon tsami
• 1/8 gishiri gishiri
• 6 dafaffun kwai, kwasfa da yankakke rabin tsayi
• 1/3 kofin gasasshen tafarnuwa ko kowane dandano hummus

Kwatance

• Hada kokwamba, tumatir, lemon tsami, da gishiri a karamin kwano
• A hankali a haɗe shi duka.
• Cire yolks daga ƙwai.
• Cokali 1 na hummus a cikin kowane kwai rabi.
• Top tare da & frac12 teaspoon kokwamba-tumatir cakuda da faski.

1. [1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Amfani da kofi, koren shayi, shayi mailong, baƙar shayi, abincin cakulan da abun cikin kafeyin dangane da haɗarin ciwon sukari ga maza da mata Jafananci. Jaridar Ingilishi ta Ingilishi, 103 (3), 453-459.
2. [biyu]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Abinci mai yalwa don taimakawa masu fama da ciwon sukari na 1 su guji jinkirin fara motsa jiki na hypoglycemia.Magani da kimiyya a cikin wasanni da motsa jiki, 32 (5), 904-910.
3. [3]Smart, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Shin yara da ke da ciwon sukari na 1 da masu kula da su za su iya kimanta abubuwan da ke cikin carbohydrate na abinci da ciye-ciye? .Maganin Ciwon Suga, 27 (3), 348-353.
4. [4]VanderWel, B. W., Messer, L. H., Horton, L. A., McNair, B., Cobry, E.C, McFann, KK, & Chase, H. P. (2010). Rashin ɓoyayyen insulin don ciye-ciye a cikin matasa tare da nau'in ciwon sukari na 1. Ciwon sukari, 33 (3), 507-508.
5. [5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Yin amfani da ƙididdigar carbohydrate a cikin aikin likita na ciwon sukari. Jaridar associationungiyar Abincin Amurka, 98 (8), 897-905.
6. [6]Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). ‐Ananan kitse vs. kayan abinci na gado mai kiba mai yawa a cikin yara da matasa masu fama da ciwon sukari irin 1. Ciwon suga na yara, 9 (4pt1), 320-325.
7. [7]Diungiyar Ciwon Suga ta Amurka. (2007). Kula da ciwon sukari a sansanonin ciwon sukari. Ciwon sukari, 30 (samar da 1), S74-S76.
8. [8]Yale, J. F. (2004). Rashin hypoglycemia a cikin marasa lafiya tare da ciwon sukari da aka kula da insulin. Binciken ciwan sukari da aikin asibiti, 65, S41-S46.
9. [9]Wolever, T. M., Jenkins, D.J A., Vuksan, V., Jenkins, A. L., Buckley, G. C., Wong, G. S., & Josse, R. G. (1992). Amfani mai amfani na cin abinci mai ƙarancin glycemic a cikin nau'in ciwon sukari na 2. Magungunan Ciwon sukari, 9 (5), 451-458.
10. [10]Geil, P. B., & Anderson, J. W. (1994). Nutrition da kuma tasirin lafiyar wake na bushewa: nazari. Jaridar kwalejin Nutrition ta Amurka, 13 (6), 549-558.
11. [goma sha]Alhassan, A. J., Sule, M. S., Atiku, M. K., Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Hanyoyin pear na avocado mai ruwa (Persea americana) cirewar iri akan berayen da ke haifar da ciwon sukari. Green Journal of Medical Sciences, 2 (1), 005-011.
12. [12]Sievenpiper, JL, Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A.J, Jiang, H. Y., ... & Jenkins, D.J A. (2009). Hanyoyin bugun ƙwayar mai ba mai-mai akan sarrafa glycemic: nazari na yau da kullun da ƙididdigar gwaji na gwajin gwaji a cikin mutane tare da ba tare da ciwon sukari ba.
13. [13]Ciwon sukari-sarrafa kai. (nd). Abincin Nama na Diabetic da Kayan girke-girke [Blog post]. An dawo daga, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/

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