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Ba wai kawai al'adun cin abinci mara kyau ba har ma da man shafawa mai ci sosai yana shafar matakan glucose cikin jiki. Zaɓin mafi kyawun man girki koyaushe ƙalubale ne, musamman ga masu fama da ciwon sukari saboda suna iya haɓaka matakan sukari kuma suna ƙara alamun alamun. Ya kamata masu ciwon sukari su zaɓi man girki wanda zai iya taimakawa sarrafa matakan glucose ɗinsu kuma suna da kyau ga lafiyar zuciya.
Man girki galibi yana zuwa da nau'ikan mai mai uku: mai ƙamshi, da mai da kuma mai. Biyu na farko suna taimakawa wajen kula da ciwon suga amma an san ƙarshen yana ƙara haɗarin ciwon sukari.
Hakanan, yawancin man girki galibi suna canza yanayinsu, launi da ƙimar mai gina jiki lokacin dumi. Sabili da haka, manyan abubuwan da za'a yi la’akari dasu sune nau’in mai, yawan mai, tasirin tasirin metabolism da juriya da zafi. Kalli wasu daga cikin mafi kyawun girkin mai ciwon suga.
1. Budurwa kwakwa
Rikice-rikice da yawa sun dabaibaye karɓar man kwakwa don ciwon suga. Koyaya, masana sun yi amannar cewa man kwakwa na daga cikin mafi kyawon man girki na masu ciwon suga. Wani bincike ya nuna cewa man kwakwa na iya tallafawa homeostasis na glucose na yau da kullun da kuma inganta tsarin garkuwar jiki ta hanyar maganin mai mai. Wannan na iya taimakawa wajen rage kasadar kamuwa da cutar sikari. [1]
2. Man zaitun mara kyau
Ana hada man zaitun na karin budurwa da zaitun mai matse sanyi. Abincin da aka yi da man zaitun yana tashe kawai ƙananan adadin sukarin jini idan aka kwatanta da man masara. Wani bincike-bincike kan man zaitun ya nuna cewa man yana da amfani a cikin gudanarwa da kuma rigakafin ciwon sukari na 2. Zaka iya amfani da man zaitun don kayan miya, tsomawa, da dafa abinci mai zafi kadan. Guji dafa zafi mai zafi da soyawa da man zaitun. [biyu]
motsa jiki don rage ciki a gida
3. Man gyada
Man goro na da tasiri kan ciwon sukari na 2. Tana da arziki a cikin polyunsaturated fatty acid, omega 3 da kuma bitamin dayawa, wanda yanada matukar amfani ga masu ciwon suga. Man goro na dauke da sinadarai masu yawan gaske na Alpha-linolenic acid (ALA) wanda ke taimakawa rage zafin jinin azumi da HbA1c idan aka sha shi tsawon watanni uku, 15g a kullum. [3]
4. Man dabino
Ana ɗaukar man dabino wanda ya fi mai yawan cin kayan lambu a duk duniya. Koyaya, shansa yana da alaƙa da haɗarin kamuwa da ciwon sukari da cututtukan zuciya. Wannan ya faru ne saboda man dabino yana dauke da kashi 40 cikin dari na sanadarin fatty acid da kuma kashi 10 na polyunsaturated fatty acid, wanda yake mai kyau ne ta fuskar kiwon lafiya amma kuma yana dauke da kaso 45 na daskararren mai, wanda zai iya kara barazanar ciwon suga. Koyaya, an sami tagomashi saboda matsayinta mai narkewa da kuma juriya na iska saboda yawan ƙwayoyin mai. [4]
5. Man Fetse
Flaxseed an fi matsa shi don mai don amfani dashi don dalilai da yawa. Koyaya, ana kuma ɗaukar shi a matsayin abincin abin ci ga masu ciwon sukari saboda yawan narkar da mai na omega 3. Wani bincike ya nuna cewa man flaxseed ba ya nuna tasiri a kan insulin, saurin glucose na jini da matakan HbA1c bayan amfani. Sabili da haka, ana iya ƙarasa da cewa za a iya amfani da man a cikin kyakkyawan tsarin kula da ciwon sukari na nau'in 2. [5]
6. Macadamia kwaya mai
An san man ne don inganta haɓakar lipid ko ƙwayar cholesterol a cikin jiki, wanda hakan, yana inganta ƙwarewar insulin kuma yana rage cytokines kumburi. Macadamia goro mai arzikin mai wadataccen mai, tare da kusan kashi 65 na oleic acid da kashi 18 na dabinoleic acid. Wannan yana taimakawa rage kumburi wanda shine babban dalilin ciwon suga. [6]
7. Man Canola
Ana yin man Canola ta hanyar cire fyade, tsire-tsire mai haske-mai launin rawaya. Yana da tsaka tsaki a dandano kuma yana da adadi mai yawa na omega-3. Saboda ƙananan adadin kitsen mai, ana ɗaukarsa ɗayan mafi kyaun man girki na masu ciwon suga. Wani bincike ya nuna cewa mai na canola yana rage damuwa da kumburi a jiki, wanda ke taimakawa inganta rikice-rikicen ciwon suga saboda wadannan abubuwan. [7]
8. Man sunflower
Wani bincike ya nuna cewa man sunflower yana rage gulukos din jini a jiki sosai. Babban abun da ke cikin Oleic acid a cikin mai yana taimakawa wajen rage yawan cholesterol a jiki. Wannan kai tsaye yana inganta matakan insulin da bayanin lipid kuma yana hana haɗarin cututtukan rayuwa, wanda aka sani da haifar da ciwon sukari. [8]
9. Man ridi
Ana yin wannan daga ƙwayoyin sesame mara ƙwai. Wani bincike ya danganta amfani da mai na sesame zuwa rage hawan jini da inganta yanayin antioxidant, a marasa lafiya masu fama da ciwon sukari. Binciken ya kuma ambaci cewa za a iya amfani da man sesame lafiya tare da haɗin magunguna don gudanar da ciwon sukari. Man Sesame yana da matattarar hayaki kuma wannan yana sanya shi kyakkyawan zaɓi don dafa abinci mai zafi mai zafi. [9]
10. Man Avocado
Man Avocado yana ɗauke da ƙwayoyin mai da yawa wanda kuma shine ɗayan mafi kyawun hanyoyin samun mai ƙarancin mai. Fats masu yawa sun taimaka wa masu ciwon sukari don sarrafa glucose da amfani da insulin sosai. Ana amfani da abubuwanda ke amfani dashi don hana ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa ta hanyar ciwon sukari. [10]
11. Man shinkafa
Oleic acid a cikin mai na shinkafa ya fi yawa. Amfani da shi yana rage ragowar ƙwayar cholesterol da juriya na insulin idan aka cinye tsawon kwanaki 50. Ana yin man shinkafa ta hanyar cire man daga shinkafar waje mai wuya. Yana da ɗan ɗanɗano mai ƙanshi da babban hayaƙin hayaki. [goma sha]
12. Man gyada
Rage yawan sukarin jini ta amfani da man gyada ba shi da yawa amma yana da tasiri. Yana da sauƙaƙe ƙananan matakan cholesterol da ƙara matakan antioxidant a cikin jiki, wanda ƙarancin adadinsa shine babban dalilin kumburi. [12]
Tambayoyi gama gari
1. Menene mafi kyawun mai dafa abinci ga masu ciwon suga?
Mafi kyawun man girki na masu ciwon suga shine wanda ya ƙunshi manya-manyan ƙwayoyin polyunsaturated da monounsaturated fatty acid yayin da suke da ƙananan matakan mai. Sun hada da budurwa kwakwa, man ridi da man flaxseed.
2. Shin man mustard yanada kyau ga masu ciwon suga?
Ana fitar da man mustard daga mustan mustard waɗanda suke cikin samean gida ɗaya na waɗanda aka yi wa fyade, wanda daga cikinsu ake fitar da mai. Suna da ƙarancin carbi da mai kuma suna taimakawa rage ƙwayar cholesterol mara kyau a cikin jiki, wanda hakan ke ƙara taimakawa wajen sarrafa matakan glucose.
3. Shin man zaitun yana da kyau ga ciwon suga?
Haka ne, karin man zaitun mafi kyawu don rage haɗarin ciwon sukari da kuma kula da matakin glucose a cikin ciwon sukari na 2.
