Ciwon Abincin Indiya na Ciwon sukari: Tsarin Abinci da Marasa Cincin ganyayyaki

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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. Kuma, 14 Nuwamba an kiyaye shi azaman Ranar Ciwon Duniya ta Duniya wacce ita ce ranar haihuwar Sir Frederick Banting, wanda ya gano insulin tare da Charles Best a 1922.

IDF da Hukumar Lafiya ta Duniya ne suka fara wannan ranar a 1991 a matsayin martani ga damuwar da ake nunawa game da karuwar barazanar lafiyar da ciwon suga ke yi. 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 cire baƙar fata a zahiri

Watan Fadakarwar Watan Ciwon suga na 2019 kuma yana nufin mayar da hankali kan alaƙar da ke tsakanin ciwon sukari da cututtukan zuciya. Ciwon suga ko ciwon suga wani mummunan yanayi ne wanda ke faruwa lokacin da ƙoshin mara baya samar da wani ko isasshen insulin. Kodayake babu wani magani na dindindin na ciwon sukari, ana iya kiyaye shi tare da haɗakar rayuwa mai kyau, motsa jiki da magani ^{[1] [biyu]} .

Ciwon suga A Indiya

A cewar rahotanni daga Gidauniyar Ciwon suga ta Duniya, Indiya ta fi kowace kasa a duniya, masu Indiyan miliyan 62 wanda shi ne, sama da kaso 7.2 na manya na fama da ciwon suga kuma kusan Indiyawa miliyan 1 ke mutuwa sanadiyar ciwon suga a kowace shekara. ^[3] .

Sau da yawa ana ɗaukarsa a matsayin babban birnin ciwon sukari na duniya, yaduwar ciwon sukari a cikin ƙasa ya yi yawa. Yana shafar kowane rukuni, tun daga yara, matasa zuwa mata masu juna biyu, ƙasar tana buƙatar maganin-ciwon-sukari.

A cikin wannan labarin, za mu samar muku da tsarin abinci na mako-mako wanda zai iya taimaka muku sarrafa yanayin rashin lafiyar jiki kuma duk abincin Indiya ne - masu cin ganyayyaki da marasa cin ganyayyaki. Don haka, duba.

Samfurin Abincin Indiya Don Ciwon Suga

Washe gari da safe

• 1 kofi na ruwan dumi tare da ruwan lemon (wanda aka yi shi da lemun tsami 1 da ruwa kofi 1, kari na tilas 1 cokali zuma)
• 1 kofin ruwan 'ya'yan itacen gourd mai daci
• 1 kopin diluted apple cider vinegar (anyi da & frac12 tablespoon ACV da kofi 1 na ruwa)
• 1 kofin shayi koren shayi
• 1 kopin ginger lemon shayi

Karin kumallo

• 1-2 Kayan abinci na kayan lambu chapati (kayan girke-girke na kayan lambu)
• 1-2 Cafaffen kwai / kaza chapati
• 1-2 cushe chana / rajma / mung wake chapati
• 1 kopin poha (* duba girke-girke)
• 2-egg masala omelette (* duba girke-girke)
• 1 kofin masas oast (* duba girke-girke)
• 2-3 Idlis tare da kofi 1 na sambar

Sha tare da karin kumallo

• Black kofi ko shayi
• Tea tare da madara (misali madarar almond mara madara / madarar soya mai laushi)
• Kofi tare da madara / madara mai madara (misali madarar almond mara madara / madarar soya mai daɗi)
• Abincin rana ko Abincin dare (zabi):
• 2 chapatis ko & frac12 kofin basmati / shinkafar ruwan kasa tare da ƙaramin kofi 1 na palp ɗin pal
• 2 chapatis ko & frac12 kofin basmati / shinkafar ruwan kasa tare da kofi 1 na kaza / kifi / nama mai nama
• 2 chapatis ko & frac12 kofin basmati / shinkafar ruwan kasa tare da kofi 1 na dafaffun kayan marmari marasa kanshi
• Sanwic din kayan lambu & sandwich (wanda aka yi da burodin alkama)
• Sanwic ɗin kajin da aka yi da shi (wanda aka yi shi da dukan burodin alkama)
• Chana da salatin kayan lambu tare da man zaitun da tufafin ruwan lemon

Kayan ciye-ciye

• & frac12 kofin curd ko & frac12 kofin yoghurt tare da walnuts 5-6 / almond
• & frac14 kofin gasasshen goro / wake / tsaba
• 1 'ya'yan itace kaɗan (guava / apple / pear)
• 10-12 inabi
• & ayaba frac12
• & frac12 kofin yankakken kokwamba / karas / seleri da aka dandana da barkono / gishiri / ruwan lemun tsami
• 1 kofin rasam tumatir

Girke-girke

Omelette na kayan lambu

Yin aiki: 1

Lokacin shirya: 10 min

Lokacin Cook: 10 min

Sinadaran

• 2 qwai
• 1 teaspoon na man zaitun / ghee
• 1 yankakken tablespoon albasa
• 1 teaspoon yankakken tafarnuwa
• 1 tablespoon yankakken tumatir
• 1 teaspoon yankakken koren chilli
• 1 tablespoon yankakken coriander
• Gishiri dandana
• Pepperasa barkono baƙi don dandana

Umarni

• Sanya kwanon rufi mai nauyi akan murhun kuma diga mai
• Beat kwai tare da sauran kayan albarkatun da gishiri
• Zuba ruwan kwai a cikin kwanon rufi mai zafi sannan a dafa har sai kwan ya kumbura sai kuma bangarorin sun yi taushi
• Pepperara barkono don dandano da bauta

* Tukwici: Za a iya maye gurbin ƙwai a wannan girke-girke da garin baƙi da ruwa

Poha mai-furotin

Yin aiki: 4

Lokacin shirya: 10 min

Lokacin Cook: 15 min

Sinadaran

• Kofuna 2 na poha
• & kofin frac12 wake da akayi
• 1 tablespoon mai
• & frac14 tsaba cumin tsaba
• & karamin frac12 karamin grater ginger
• Cokali 2 yankakken koren chilli
• 6-8 ganyen curry
• & frac14 kofin yankakken albasa
• Tablespoasƙan gyaɗa guda 2 na cokali (na zaɓi)
• & frac12 teaspoon turmeric foda
• 1 tablespoon lemun tsami ruwan 'ya'yan itace
• 1 tablespoon coriander
• Gishiri dandana

Umarni

• Tafasa wake da aka tsiro a cikin kofi biyu na ruwa na mintina 15 zuwa 20 sannan a ajiye a gefe
• Zuba busasshiyar poha a cikin colander a zuba kofuna uku na ruwa a kanshi ya jika su sannan a sauke nan take a ajiye a gefe
• Man zafi a kan kwanon rufi, ƙara tsaba cumin kuma sauté na minti daya
• Choppedara yankakken koren chilies, curry leaves, albasa, turmeric powder, da dafaffun sprouts kuma sauté na 5 min har sai albasar ta dahu.
• Poara poha kuma jefa kan matsakaiciyar wuta har sai duk abubuwan da ke cikin sun yi zafi sosai
• Add ruwan lemun tsami da gishiri ku dandana
• Yi ado tare da yankakken ganyen coriander da bauta

* Tukwici: Ana iya maye gurbin poha da hatsi ko sauran hatsi gaba ɗaya don girke-girke iri ɗaya

Paneer burji (rubabben paneer)

Yin aiki: 4

Lokacin shirya: 20 min

Lokacin Cook: 20 min

Sinadaran

• 1 kofin marmashe paneer
• Cokali 1 na mai / ghee
• & karamin frac12 karamin cumin
• & kofin frac12 yankakken yankakken albasa
• 1 teaspoon ginger tafarnuwa manna
• 1 teaspoon yankakken koren chilli
• & kofin frac12 yankakken koren capsicum
• & frac12 kofin yankakken tumatir
• & frac12 teaspoon turmeric foda
• & gishiri frac14
• & frac12 teaspoon ja chilli foda
• & frac12 teaspoon garam masala foda / pav bhaji masala
• 1 tablespoon yankakken coriander

Umarni

• Theara mai / ghee a cikin kwanon rufi mai zafi, sa'annan ƙara ƙwayoyin cumin kuma ba da izinin walwala
• Sannan a saka yankakken albasa da koren chilli
• Fry har sai an dafa kayan lambu
• Pasteara ginger-tafarnuwa manna, sauté na 'yan mintuna 1-2
• Choppedara yankakken tumatir, gishiri da turmeric
• Sauté har sai tumatir yayi laushi
• Sanya garin chilli da garam masala / pav bhaji masala
• Choppedara yankakken capsicum kuma toya har sai capsicum ya juya da ɗan taushi
• Theara rubabben paneer kuma ƙara a cikin kwanon rufi
• Dama kuma soya har sai komai ya gauraya da kyau har tsawon mintina 2-3
• Juiceara ruwan 'ya'yan lemun tsami da gishiri don dandana
• Yayyafa coriander da bauta

* Tukwici: Za a iya maye gurbin paneer tare da tofu ko kuma ƙwai tare da girke-girke iri ɗaya.

Lura: Koyaushe tuntuɓi likitanka ko likitan abinci kafin fara kowane shirin motsa jiki ko yin canje-canje ga abincinku.

A Bayanin Karshe ...

Yayinda abinci ke taka muhimmiyar rawa wajen kula da ciwon sukari, samun damar motsa jikinka yana da mahimmanci. Motsa jiki yana taimakawa ta hanyar inganta ayyukan gabobi daban-daban, rage matakan sukarin jini, kara kuzarin insulin da kuma taimakawa asarar nauyi ^[4] . Hakanan, wasu nasihu game da sarrafa kanku na sikari ta hanyoyin abinci shi ne kasancewa da tuffa kafin kwanciya don kauce wa cutar hypoglycaemia da daddare da shan babban cokali daya na ruwan amla da safe don rage yawan gajiya a cikin jiki ^[5] .

1. [1]Schwingshackl, L., Missbach, B., König, J., & Hoffmann, G. (2015). Biyan abinci na Rum da kuma hadarin ciwon sukari: nazari na yau da kullun da meta-bincike. Ciyar da lafiyar jama'a, 18 (7), 1292-1299.
2. [biyu]Zuloaga, K. L., Johnson, L. A., Roese, N. E., Marzulla, T., Zhang, W., Nie, X., ... & Raber, J. (2016). Ciwan mai mai yawa wanda ya haifar da ciwon sikari a cikin beraye yana ƙara raunin fahimi saboda ciwon hypoperfusion na yau da kullun. Jaridar Gudanar da Jinin Cerebral & Metabolism, 36 (7), 1257-1270.
3. [3]Maiorino, M. I., Bellastella, G., Giugliano, D., & Esposito, K. (2017). Shin abinci na iya hana ciwon suga?. Littafin Labaran Ciwon sukari da Matsalolinsa, 31 (1), 288.
4. [4]Sleiman, D., Al-Badri, M. R., & Azar, S. T. (2015). Hanyoyin cin abinci na Bahar Rum a cikin kula da ciwon sukari da sauya haɗarin zuciya da jijiyoyin jini: nazari na yau da kullun. Iyakoki a cikin lafiyar jama'a, 3, 69.
5. [5]Chiu, T. H., Pan, W. H., Lin, M. N., & Lin, CL (2018). Abincin ganyayyaki, canji a tsarin abinci, da haɗarin ciwon sukari: nazari mai zuwa. Gina Jiki & ciwon sukari, 8 (1), 12.

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