Yadda Ake Sarrafa Ciwon Suga Tare Da Abincin Indiya

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Ga masu ciwon suga, yana da mahimmanci a bi tsarin abinci mai kyau. Ciwon sukari lokaci ne da ke iya haifar da tsoro tunda mutum ba shi da zaɓi sai dai ya bar abinci da tarkacen abinci ya tsaya ga ingantaccen abinci. Sanannen abu ne cewa abinci yana taka muhimmiyar rawa wajen kula da masu ciwon suga.

Yawancin mutanen da ke fama da wannan cuta suna buƙatar bin tsarin abinci mai kyau na Indiya don masu ciwon sukari da motsa jiki a kai a kai don rayuwar hale da rai. Don haka menene abincin Indiya don masu ciwon sukari? Ya kamata tsarin cin abinci na Indiya na yau da kullun ya kasance mai ƙarfi akan fiber. Kuna iya samun madara ba tare da cream, buttermilk da koren kayan lambu, da sauransu. Kuma mafi mahimmanci, abincinku ya kamata ya ƙunshi sabbin fruitsa fruitsan itace na zamani.

Doctors galibi suna bayar da shawarar cewa tsarin abincin Indiya don masu ciwon suga ya kasance ya kasance daidai da 60:20:20 waɗanda suka haɗa da carbs, kitse da sunadarai. Yawancin marasa lafiya masu ciwon sukari yawanci ana gaya musu su ƙuntata yawan adadin kuzari na yau da kullun zuwa ko'ina tsakanin adadin kuzari 1,500-1,800 da aka raba a yanayin 60:20:20. Hakanan likitoci sun ba da shawarar cewa ku haɗa da aƙalla 'ya'yan itatuwa biyu na kayan lambu da kayan lambu uku a cikin tsarin abincin Indiyawanku na yau da kullun. Yawancin lokaci ana tsara tsarin cin abinci na Indiya na yau da kullun dangane da tsayi, nauyi da yanayin cutar.

SHIN K’UNGIYOYI YANA DA KYAU GA CIWON CIKI?

Idan kai mai ciwon suga ne, yana da mahimmanci ka ci kowane awa 4 zuwa 6 domin kiyaye yawan sikarin jininka kwata-kwata. Tabbatar cin abinci sau uku a kullun a lokuta. A gefe guda kuma, zaku iya kara abinci mai kyau lokacin da kuka ji yunwa. Anan akwai wasu zaɓuɓɓuka don cin abincin Indiya don ciwon suga.

Danyen albasa

Albasa tana da karancin kalori da abinci mai kyau da ya kamata a sha a kowace rana. Ku ci yau kusan 25gms na ɗanyen albasa saboda wannan abinci ne mai mahimmanci don sakawa cikin tsarin abincinku na Indiya don masu ciwon sukari.

shawarwarin gida don faɗuwar gashi

Ruwan tumatir

Shan ruwan tumatir na iya amfani da yanayin zuciya da jijiyoyin zuciya na marasa lafiya da ciwon sukari na 2. Ruwan tumatir, idan aka sha shi akai-akai zai sa ku sami ci gaba a cikin adadin platelet na jini. Ya kamata a saka shi a cikin tsarin abincin ku na Indiya don masu ciwon suga. Tabbatar shan ruwan tumatir da gishiri da barkono kowace safiya kafin karin kumallo.

Cikakken hatsi

Sauran muhimmin shirin abincin Indiya don masu ciwon suga shine hada da channa atta, hatsi cikakke, gero da hatsi. Hakanan zaka iya haɗawa da wasu abinci mai mahimmanci mai mahimmanci a cikin abincinku na yau da kullun. Koyaya idan mutum yana cikin yanayi na samun taliya ko taliya, tabbatar da ƙara kayan lambu da yawa ko tsiro tare da shi.

cheete ki chaal baaz ki nazar

Babban kayan lambu

Yi ƙoƙari ku ƙara abincinku da kayan lambu masu ƙanshi kamar wake, wake, broccoli da ganye mai ƙumshi. Baya ga kayan lambu har ma da tsiro ko tsire-tsire tare da miski yana da kyau ku kasance cikin tsarin abincin Indiyancin ku na yau da kullun. Zai fi kyau a sami kayan lambu masu yawan fiber domin suna taimakawa wajen rage matakan sikarin jini kuma hakan yana taimaka maka zama cikin koshin lafiya. Yi ƙoƙarin cin abinci sau uku na sabbin kayan lambu akai-akai.

'Ya'yan itãcen marmari

Ya kamata 'ya'yan itacen da ke da fiber sosai kamar su apple, gwanda, pear, lemu da guava a sare su a kullun. Yi ƙoƙari ka nisanci fruitsa fruitsan itace kamar su mangoro, ayaba da inabi domin suna ɗauke da babban sukari. Ana iya cinsu ne kawai cikin ƙaramin rabo fiye da sauran 'ya'yan itatuwa. Ya kamata a fruitsa sweetan fruitsa sweetan sweeta sweetan itace masu ƙanƙanta tare da abinci don rage ƙarar da ke cikin glucose na jini.

Omega 3

Yi ƙoƙarin ƙarawa a cikin tsarin abincin Indiyancin ku na yau da kullun wasu ƙwayoyi masu kyau irin su Omega 3 da MUFA. Waɗannan suna da kyau don lafiyar ku kuma ya kamata ku ci a kai a kai. Abin sha'awa shine asalin halittar wadannan sun hada da kifi mai kitse, kwayoyi da kuma 'ya'yan flax.

Guji abinci mai zaƙi

Zai fi kyau a guji ci ko shan duk wani abu wanda ke dauke da yawan sikari kamar su kek, zaƙi, cakulan da sauransu.

Waɗannan wasu abinci ne na Indiya don masu ciwon sukari waɗanda zasu iya taimakawa inganta lafiyar ku.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin