Hanyoyi 11 masu sauri don rage sukarin jininka a zahiri
Abubuwan cin abinci, magungunan rage cin abinci, tsare-tsaren horo don ƙona kitse, mai horo na motsa jiki, tiyata filastik - waɗannan sune abubuwan masana'antu na dala biliyan da yawa a duniya.
Shafuka na kantin sayar da littattafai na damƙe tare da cike da kayan abinci daban-daban, magunguna suna ba da ƙarancin abinci mai ɗimbin yawa waɗanda ke yin alƙawarin sakamako nan take tare da ƙara ƙima.
Muna yin ayyuka da yawa da yawa kuma muna yanke shawara da yawa mara nauyi don rasa nauyi da inganta lafiyar mu. Amma idan dokar hana sukari jini zai iya zama mabuɗin asarar nauyi?
A zahiri, sukarin jini yana taka rawa sosai ga ikon mutum don ƙona kitse da asarar nauyi.
Idan aka haɓaka sukari na jini, to mutum zai iya zama cikakke, don haka abu na farko da yakamata a yi akan hanya don inganta lafiya da rasa nauyi shine rage ƙarin jini.
Koyi yadda za a saukar da sukarin jini cikin sauri ta amfani da wasu nasihu masu sauƙi na abinci.
Menene sukari na jini?
A cikin kalmomi masu sauƙi, sukari jini shine haɗuwar glucose (ko sukari) a cikin jini.
Duk lokacin da muke ci, jikin mu yana samun sukari daga carbohydrates da sauran abubuwan abinci kamar yadda abinci yake narkewa a ciki. Sugar da aka kirkira bayan rushewar carbohydrates yana shiga cikin jini, inda insulin na hormone yake fara aikin sa. Yana ɗaukar sukari daga magudanar jini zuwa sel, inda za ayi amfani dashi azaman tushen ƙarfi.
Idan kayan ajiyar sun sake cikawa, kuma har yanzu baka cika ba, insulin yana sa duk yawan sukari ya fara sanyawa a wasu sassan jikin mutum kamar mai.
Idan ana haɓaka matakin sukari koyaushe (wanda yana iya zama sakamakon rashin abinci mai gina jiki), ƙwayar ƙwayar ƙwayar cuta tana aiki kusan ko'ina cikin agogo don samar da insulin, saboda kawai zai iya jure da yawan sukari mai gudana.
Kar a cika jiki da sukari
Da fari dai, jikin ba zai iya jurewa da adadin mai yawa ba a lokaci guda.
Idan akwai abinci koyaushe da ke haɓaka sukari na jini, jiki zai fara tara yawan sukari a cikin hanyar adana mai. A tsawon lokaci, jiki zai iya gajiya da yawan samarda insulin kuma ya daina amsa sukari gabaɗaya.
Wannan yanayi ne mai matukar haɗari saboda waɗannan ƙwayar jini mai yawa da ba a sarrafawa ba na iya haifar da kiba, cututtukan cututtukan cututtukan zuciya, da ciwon sukari na 2.
Tare da ƙara yawan sukari, jiki yana da wuya a ƙona kitse da kwatankwacin lokaci, saboda a cikin wannan yanayin kawai yana adana shi.
Wata rashin hasara na sukari na jini (idan abin da ke sama bai wadatar ba) shine cewa yana bayar da tasu gudummawa wajen samarwa da kwantar da kwayar cutar damuwa - cortisol.
Cortisol ana samar dashi sakamakon mummunar rawar jiki, damuwa da damuwa.
Lokacin da jiki ya samar da adadin wannan kwayoyin a akai-akai, duk ƙoƙarin rasa nauyi zai zama banza, saboda an ƙaddamar da tsarin tattara mai. Wannan tsari ne mai kariya wanda ya bunkasa a cikin mutane tun daga lokacin dabbar.
Don fara kona kitse, kuna buƙatar kawar da abubuwan da ke haifar da karuwa cikin sukarin jini. Wadannan canje-canjen ya kamata su shafi abincin (dole ne aƙalla ku san abin da abinci ke rage sukarin jini) da salon rayuwa. Ta hanyar rage yawan sukari na jini, ba za a sami isassun sigari don adana sukari a cikin kitse ba, sauran kitsen zai rage a zahiri.
Rage sukari na jini a zahiri
Kada kuyi tunanin cewa duk abincin mai cike da sukari yana ƙara yawan sukarin jini.
Jikinmu ya dogara da glucose a matsayin tushen mai, saboda haka kasancewar kashin carbohydrates a cikin abinci shine kankantar lafiyar mutum. Kuna buƙatar kawai ku ci carbohydrates ɗin da ya dace.
Abincin abinci masu haɗari sun haɗa da waɗanda ke haɓaka sukari na jini da sauri. Abinci shine babban abinci mai sukari tare da karamin adadin abubuwa masu amfani kamar su fiber, furotin ko fitsari.
A matsayinka na mai mulkin, waɗannan samfurori ne waɗanda ke yin babban aiki, kamar:
- Gurasar fari
- Fararen kayan abinci na gari: muffins, donuts, kek, kukis,
- Sweets
- Soda
- Taliya
- Ruwan zaki
- Barasa
A gefe guda, abinci wanda ya ƙunshi fiber, furotin, da kitsen lafiya (fruitsa fruitsan itace, kayan marmari, kwayoyi, da tsaba) yana rage jinkirin fitar da sukari a cikin jini kuma baya shafar matakan sukarin jini.
Wannan yana bayanin gaskiyar cewa duk da cewa 'ya'yan itatuwa suna da sukari, amma suna da fiber, wanda ke rage jinkirin sakin sukari.
Don hanzarta aiwatar da nauyi da inganta lafiyarku, na gabatar muku da hanyoyi 11 masu sauri da sauki da kuma hanyoyin magance lafiyar mutane yadda zaku rage girman sukarinku.
1. Yi ban kwana da ingantattun carbohydrates
Mataki na farko kuma mafi mahimmanci akan hanya don rage yawan sukari na jini yakamata ya zama yana iyakance yawan abincin da yake haifar da jijiyoyi a cikin glucose: sukari.
Babu shakka tushen ingantattun abubuwan sukari sune abubuwan ci, abubuwan sha, da burodi.
Don rage amfani da sukari da ake sarrafawa tare da abinci, a hankali karanta sunayen abubuwan kan kayan. Abunda aka sake sarrafa sukari yana ɓoye a cikin abinci da yawa, har ma ana masa lakabi da "mai kyau ga lafiya," kamar sandar granola ko biredi, saboda haka ku kula.
Da farko, yana da kyau maye gurbin hatsi da aka sarrafa da hatsi baki daya. Amma idan yana yiwuwa a ƙi hatsi a gaba ɗaya, wannan zai taimaka wajan rage yawan sukarin jini da kuma hanzarta aiwatar da nauyi.
2. Zabi alkama maras kyautar abinci
Don daidaita yawan sukarin jini, ya fi kyau kada ku ci nau'ikan albarkatu masu kama da alkama, hatsin rai da sha'ir.
Wannan saboda gluten wani furotin ne mai kara kuzari wanda jiki ke narkewa na dogon lokaci tare da wahala. Wannan rashin karfin jiki na narkewar gluten na iya haifar da canji a cikin sukarin jini. Ko da babu hankali a ciki, har yanzu yana da kyau a iyakance amfani da shi.
Sauya hatsi na glandon-free tare da shinkafa launin ruwan kasa ko quinoa, wanda a cikin kaɗan ba zai shafi sukarin jini ba.
3. proteinara furotin da mai ƙoshin lafiya a dukkan abinci
Idan kana son daidaita sukarin jininka, to sai ka ci furotin da lafiyayyun kitse tare da kowane abinci. Yi ƙoƙarin cin abincin da aka dafa a gida.
Sunadaran da aka samo a cikin kaza ko quinoa da kitsen lafiya kamar mai kwakwa da avocados suna jinkirin fitar da sukari a cikin jini, wanda ke hana kwatsam cikin glucose.
5. Yi babban motsa jiki
Motsa jiki shine ɗayan hanyoyi mafi inganci don rage yawan sukarin jini, saboda yana ba da damar sel su kashe kowane sukari daga cikin jini.
Ko da motsa jiki mafi sauƙi, kamar tafiya, alal misali, ƙananan matakan sukari na jini, yayin da motsa jiki mai ƙarfi, irin su ƙarfi da tazara, na iya haɓaka ƙarfin insulin.
6. Haɗi ƙarin kirfa a cikin abincin ku.
An tabbatar da cewa kirfa na iya taimakawa wajen inganta tasirin insulin a cikin kwakwalwa, ta yadda zai kara karfin insulin.
Kawai ƙara kirfa a cikin abincin da kuka fi so da abubuwan sha don fuskantar duk fa'idodin wannan ƙanshin a jikin ku.
Yi hankali da zaɓar kirkinka. Sandunan kirfa na Ceylon yana dauke da abubuwa waɗanda ke taimakawa rage yawan sukari na jini. Su ne suka fi amfani. Yawancin gidajen kofi da gidajen cin abinci suna amfani da cakuda kirfa foda da sukari ƙasa akan menu.
7. Rage damuwa da koyon yadda ake magance ta.
Kalmomin "danniya yana kaiwa zuwa ga cikawa" magana ce mai faɗi gaskiya.
Cortisol shine hormone damuwa wanda ke nuna jikin mutum don adana mai. Adadin cortisol mai yawa a cikin jini yana taimaka wajan haɓaka matakan sukari kuma yana hana jiki ƙona kitse.
Muna buƙatar hanyoyin da za a magance damuwa don kada yawan cortisol ya haifar da yawan ƙiba mai yawa.
Yoga, numfashi mai zurfi, bimbini, tafiya zuwa wurin shakatawa, siyayya da kuma kawar da duk wata hanyar damuwa daga rayuwarka na iya taimakawa rage yawan motsa jiki da motsa jiki da kuma taimakawa wajen rasa karin fam.
8. Sauya maganin kafeyin tare da ganye na ganye
Ba na ba da shawarar cin maganin kafeyin a kowace rana, kuma wannan a ɗan saboda sakamakon tasirinsa ne ga sukarin jini. Caffeine yana haifar da tsalle-tsalle a cikin glucose na jini, don haka idan kuna son shan kofi sau da yawa a rana, to daidaita yanayin ba ya aiki.
Madadin shan shayi ko kofi na yau da kullun, gwada ƙwayar ganye na ganye ko kofi mai ƙanshi, wanda zai taimaka wajen daidaita matakan glucose na jini da haɓakar mai mai.
9. Cin Abincin Fiber-Rich-Rich
Kamar yadda aka ambata a baya, babban abincin fiber yana saurin fitar da sukari a cikin jini kuma ya dawo da shi al'ada, wanda hakan zai hanzarta kona kitse.
Mafarin hanyoyin samar da fiber sune abinci gaba daya, sune 'ya'yan itatuwa, kayan lambu, kwayoyi da tsaba. Yi ƙoƙarin cin abinci gaba ɗaya tare da kowane abinci.
11. Samu isasshen bacci
Rashin bacci ana ɗauka wani nau'i ne na damuwa. Kuma ƙasa da barci, za a samar da ƙarin girrelin. Ghrelin shine hormone wanda ke gaya wa jiki cewa yana jin yunwa kuma yana ƙaruwa da ci.
Increasedara yawan matakan ghrelin yana haifar da gaskiyar cewa mutum koyaushe yana son cin abinci kuma a zahiri yana cin duk abin da ya zo hannun sa: Sweets, abinci mai sauri da kuma carbohydrates sitaci. Duk wannan kyakkyawan yana haifar da saurin samun hauhawar nauyin jiki da haɓaka sukari na jini.
Don kiyaye yawan ci, jijiyoyi da sukari na jini al'ada, yi ƙoƙari don aƙalla 7 hours na nutsuwa da ingancin bacci kowane dare.
Kammalawa
Idan kun koyi yadda ake sarrafa sukari na jini, to da sannu sannu a hankali zaku fara rasa nauyi kuma ku ƙona dukkan kitse na jikinku, musamman ma cikin ciki.
Jin daɗin yunwar kullun zai ragu, kamar yadda abincin da kuka ci zai fara cika ku. Za ku ji karuwa da makamashi da sha'awar motsawa da ƙari. Kada ku ɓata wannan ƙarfin ku fara horo.
Maido da sukarin jinin ku zuwa al'ada don ku zama mai ƙwazo, mai jure damuwa, da siriri.
