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Yawancin abinci masu wadataccen jiki suna haɗuwa ta halitta tare da ɗacin rai mai ɗaci wanda ya fitar da su daga cikin jerin abincin da aka fi so. Wannan gibin da aka kirkira saboda fifiko da bukatun kiwon lafiya wani lokacin yakan haifar da rashi na mahimman abubuwan gina jiki waɗanda ake samun su sosai a cikin kayan abinci mai ɗanɗano.
Tasteanɗanar ɗanɗano na abinci mai ci ba alama ce ta kasancewar abubuwa masu sa maye ba, amma kasancewar ƙwayoyin cuta masu amfani tare da ƙwayoyin antioxidative masu ƙarfi. Wani bincike ya ce wasu flavonoids a cikin 'ya'yan citrus, isoflavones a waken soya, phenols a shayi, jan giya da cakulan da glucosinolate a cikin kayan marmari masu gishiri, su ne dalilin bayan dandanon wadannan abinci. [1]
Abubuwan da ke da mahimmanci na gina jiki suna taimakawa hana cututtukan cututtuka masu yawa, gami da ciwon sukari wanda yake yadu a cikin kusan mutane miliyan 463 (shekaru 20-79) a duniya. Koyaya, abin bakin ciki na cinye abinci mai ɗaci shine, ko dai mutane su cika su ko kuma su rufe su da kayan zaƙi don masana'antar abinci su rage ɗanɗano da zafi.
A yayin samar da wadatattun abincin nan da yarda ga kwastomomi, yanayin lafiyar abinci yakan ɓace ko raguwa. Masana sun ba da shawarar cewa ya kamata a fadakar da mutane game da amfanin abinci mai daci ga lafiya kuma a karfafa musu gwiwa su sauya fahimtarsu kafin yin abubuwan da suke so.
A cikin wannan labarin, zamu tattauna ingantaccen abinci mai ɗaci wanda zai iya taimakawa rage glucose na jini a cikin masu ciwon sukari. Yi kallo.
1. Guna mai zaƙi (Karela)
Guna mai ɗaci, wanda aka fi sani da suna karela ko ɗaci mai ɗaci, masu ciwon sukari na Asiya, Indiya, Kudancin Amurka, Gabashin Afirka da Caribbean suna amfani da shi sosai. Tana da ƙwaƙƙwaran ayyukan kawar da ciwon sukari da ayyukan adana jini, wanda ba kawai yana taimakawa sarrafa matakan glucose ba amma kuma na iya jinkirta rikitowar ciwon suga. [biyu]
2. Ganyen Curry
Wani abincin abinci ne mai ɗaci wanda ya dace don rage matakan sukarin jini cikin sauri. Kamar yadda wani bincike ya nuna, ganyen curry na iya taimaka wajan rage azumi da matakan suga a bayan abinci a tsakanin kwanaki 15-30. [3]
3. Ganyen shayi
Wani bincike ya ce catechins a cikin koren shayi suna da karfin antioxidant wanda ke taka muhimmiyar rawa wajen rage matakan glucose na jini a cikin masu ciwon suga. Amfani da shayi na dogon lokaci na iya taimakawa rage haɗarin ciwon sukari da alaƙa da cuta kamar insulin rashin hankali. [4]
mata m takalma don sa tare da jeans
4. Itacen apple
Wani bincike ya ce tuffa na itace, wanda aka fi sani da ba'al, yana da tasirin kariya a kan pancreas kuma yana iya taimakawa wajen hana ɓarnar da aka yi saboda streptozotocin akan ƙwayoyin tsirrai masu yaduwa. Gudanar da 'ya'yan itace na yau da kullun na tsawon kwanaki 14 na iya taimakawa wajen daidaita matakan glucose a cikin mutane masu fama da ciwon sukari. [5]
5. Drumstick
Dukkanin sassan ganga kamar ganye, furanni, 'ya' ya da kaifi suna da babban karfin cutar ciwon sikari. Wannan shi ne saboda kasancewar polyphenols kamar flavonoids, phenolic acid da quercetin wanda ke tabbatar da saukar da matakan glucose a jiki. [6]
6. Aloe vera
Raw aloe vera yana ɗanɗana kusan ɗaci tare da ɗanɗano na acidic amma ɗanɗano mai ɗanɗano. Wani bincike ya nuna cewa aloe vera na iya taimakawa wajen inganta matakan glycemic a cikin prediabetics da kuma mutanen da ke da ciwon sukari na 2. [7]
7. Man zaitun na karin budurwa
Virginarin man zaitun na musamman yana da takamaiman abubuwan adana kayan abinci tare da ƙoshin lafiya da ɗanɗano mai ɗaci. Abincin da aka shirya tare da mai yakan haifar da ƙaramar glucose mai yawa bayan cin abinci. [8]
8. Fenugreek tsaba
Fenugreek na da tasirin cutar siga - wani bincike ya nuna cewa lokacin da aka bada kwayar fenugreek ita kadai ko kuma a hada ta da wasu magunguna masu yaki da ciwon sukari kamar su metformin, zai iya rage matakan glucose da na cholesterol har ya zuwa wani girma. [9]
9. Arugula
Arugula, wanda kuma aka lasafta shi a matsayin salatin rake, kayan lambu ne mai kama da alayyafo. Ethanol da acid mai ƙamshi a cikin veggie suna da tasirin cutar kanjamau kuma yana iya taimakawa ƙananan matakan glucose da hana abubuwan da ke faruwa na hyperglycemia da juriya na insulin. [10]
10. Cranberries
Wani bincike ya nuna cewa lokacin da aka kara cranberries zuwa abinci mai mai mai yawa na iya taimakawa wajen gudanar da hawan glucose na gaba. Wannan shi ne saboda babban antioxidant da anti-mai kumburi Properties na 'ya'yan itacen. [goma sha]
11. Ganyen Dandelion
Ganyen dandelion na nufin ganyen dandelion wanda ake saninsa da shi saboda babban fure mai haske mai launin rawaya. Dandelion ya ƙunshi ƙwayoyin cuta masu tasiri waɗanda ake ɗauka lafiya don sarrafa ciwon sukari. Hakanan, abubuwanda ke kashe kumburi da na antioxidative na dandelion ganye suna kare amosanin daga lahani. [12]
12.Sesame
Amfani da ƙwayoyin sesame ko til yana da alaƙa da ƙaruwa a cikin antioxidants enzymatic da nonenzymatic da raguwar alamomin danniya. Ana iya amfani dashi azaman abinci mai aiki don sarrafa matakan sukari a cikin mutane masu ciwon sukari na 2. [13]
13. Dill
Kamar yadda wani bincike ya nuna, gudanar da irin shuka da ganyen dill na iya taimakawa wajen rage matakan glucose da na cholesterol a cikin masu ciwon suga. Kasancewar proanthocyanidins na phenolic da flavonoids a cikin dill suna da ayyukan antioxidant waɗanda ke da alhakin tasirin cutar ta ciwon sukari. [14]
14. Bawon ruman
Peels na rumman masu daci ne amma sassan 'ya'yan itacen ne masu gina jiki. Sun ƙunshi adadi mai yawa na polyphenols kamar flavonoids, tannins, phenolic acid da alkaloids da lignans. Wani bincike ya nuna cewa bawon rumman na iya taimakawa rage matakan glucose na jini da sauri da kuma sarrafa ciwon suga. [goma sha biyar]
