Gaskiyar cewa sukari yana da cutarwa sananne ne a gare mu - ana magana game da shi a talabijin, an rubuta shi a cikin mujallu kuma an nuna shi a cikin shahararrun fina-finai na kimiyya. Ko da an cire kayan zaki a cikin abincin, sukarin da ke cikin ko'ina zai mamaye abincin da aka sarrafa, daga burodi zuwa miya. Kuma sucrose, da fructose, da glucose daidai suke da jaraba. Duk abin da kuke so, sukari yana haɓaka matakan insulin. Alamomi daga sassa daban-daban suna shiga cikin kwakwalwa kuma suna kiran wani nau'in kayan zaki. Irin wannan sha'awar na iya ɗaukar gajiya, bushewa ko yunwa. Har ila yau, sau da yawa yana nufin rashin abinci mai gina jiki: chromium, phosphorus ko sulfur. Ci gaba da karatu don abinci 10 waɗanda zasu taimaka muku shawo kan sha'awar ciwon sukari.
Smoothies tare da yogurt da bran
Smoothies yana daya daga cikin mafi kyawun hanyoyin da za a rage sukari. Haɗin da ya dace na 'ya'yan itatuwa da kayan marmari a cikin wannan abinci mai cin ganyayyaki ya sa ya zama mafi kyawun magani ga masu ciwon hakori. An fi so a haɗa da bawon 'ya'yan itace don samar da ƙarin adadin bitamin, ma'adanai da phytochemicals. Idan kun ci kayan kiwo, to, ƙara yoghurt a cikin smoothie ɗinku zai wadatar da shi da calcium. Fiber na 'ya'yan itace yana rage narkewa, yana rage cholesterol kuma yana sarrafa sukarin jini. Ku ci wannan smoothie don karin kumallo kuma za ku sami furotin, lafiyayyen mai, da 'ya'yan itatuwa masu ƙarancin glycemic. Kuma mafi mahimmanci - ba za a sami sha'awar cin donuts kafin abincin dare ba.
Yogurt
Idan da gaske kuna son cin kek, to tabbas jiki yana buƙatar phosphorus. Ana iya samun shi tare da alli daga yogurt. Idan wuce haddi na phosphorus an hana ku (alal misali, tare da cututtukan koda), zaɓi yogurt mai sauƙi tare da probiotics, wanda ke inganta narkewa. An bayyana dangantakar dake tsakanin cin zarafi na flora na hanji da candidiasis da jaraba ga kayan zaki. Ji daɗin yoghurts tare da sabbin berries, irin wannan abun ciye-ciye yana hana hawan jini.
oatmeal
Wani muhimmin doka ga waɗanda ke da haƙori mai zaki shine cin abinci tare da ƙarancin glycemic index don daidaita matakan sukari na jini da kuma guje wa ramukan makamashi. Muffins, kukis, hatsi sun ƙunshi carbohydrates masu sauƙi waɗanda suka juya cikin sauri zuwa sukari. Zabi oatmeal, yayyafa porridge tare da kirfa da nutmeg, ko kuma zubar da zuma a sama. Yin ado da tasa tare da 'ya'yan itace guda biyu, kuna samun karin adadin furotin.
kirfa
Kayan yaji shine abokin waɗanda ke son iyakance kayan zaki. An kawo kirfa daga Masar shekaru 2000 da suka wuce. An tabbatar da shi don daidaita matakan sukari na jini da rage sha'awar ciwon sukari. Lokacin da kuke son cin ice cream, gwada maye gurbin shi da applesauce wanda aka yayyafa shi da kirfa. A sha ayaba da kirfa da yankakken goro maimakon alewa.
apples
Tsohuwar magana game da apple a rana ba ta daɗe ko kaɗan. Wani dalili na sha'awar kayan zaki na iya zama rashin wani muhimmin abu mai mahimmanci, chromium. Chromium yana sarrafa metabolism na carbohydrates, fats da sunadarai, kuma yana daidaita matakan sukari na jini da cholesterol. Apples suna ba mu isassun chromium, amma duka ayaba da lemu suna da kyau tushen chromium. Kuna mafarkin apple kirfa kek? Yi madadin kayan zaki: yanke apple, yayyafa shi da kirfa da microwave don 30-45 seconds.
Man gyada
Maimakon gyada, kayan lambu na yau da kullum ya dace. Man shanu zai wadata jikinka da furotin da mai mai lafiya, amma idan kana ƙoƙarin rage nauyi, iyakance kanka zuwa cokali biyu a rana. Kuma tabbatar da man goro ba shi da sukari! Man goro na da wadata a cikin sulfur, wanda shine na uku mafi yawan ma'adanai a jikin dan adam. Tare da shekaru, rashin sulfur yana haifar da sagging fata da taurin tsokoki da haɗin gwiwa. Gwada man almond da gurasar berry, ko yayyafa man gyada a wani yanki na seleri.
kwanakin
Tare da ɗanɗanon caramel, masu gourmets suna ɗaukar dabino a matsayin madadin sukari a yawancin kayan zaki. Suna da ƙarancin adadin kuzari fiye da sukari kuma kwanakin suna da ƙarancin glycemic index. Matsakaicin matsakaicin guda shida, ƙwanƙolin ramuka suna ba da 6% na abubuwan da ake buƙata na potassium yau da kullun - kuma wannan shine rigakafin osteoporosis, bugun jini, duwatsun koda da hauhawar jini. Kwanan wata ba kawai rage sha'awar kayan zaki ba, har ma suna haɓaka haɓakar ƙwayoyin cuta masu amfani a cikin hanji. Amma, kowanne yana da adadin kuzari 23, ku ci su cikin matsakaici.
Beetroot
Idan baku taɓa kasancewa mai son beets ba, yanzu shine lokacin da za ku canza ra'ayin ku. Kayan lambu ne mai dadi! An san shi azaman magani ga cututtukan fata, cututtukan zuciya, migraines, da matsalolin hakori, beets suna da wadatar bitamin da ma'adanai, gami da bitamin B da baƙin ƙarfe. Yana wanke jini da hanta, amma babban kari a gare ku shine cewa beets yana dauke da glutamine, kuma wannan shine cikakken gunpowder don raguwar kuzari, mafi inganci fiye da sukari. Gwada gasasshen abincin beetroot tare da cuku, gyada da ganye.
Sweet dankalin turawa
Abincin ganyayyaki na halitta, dankalin turawa mai dadi yana cike da potassium da baƙin ƙarfe, bitamin B6, C da D. Amma mafi mahimmanci, shine kyakkyawan tushen L-tryptophan, wanda ke hana sha'awar sukari. Don jin kwanciyar hankali da annashuwa kafin yin barci, tryptophan zai yi aiki fiye da ɗimbin kayan zaki. Azuba cokali kwata kwata na man kwakwa a kan rabin dafaffen dankalin turawa, sai a zuba dan kadan na nutmeg da gishiri mai ruwan hoda na Himalayan.
vanilla
Nazarin ya nuna cewa abinci mai ɗanɗanon vanilla yana rage buƙatar kayan zaki. Kuna iya yaudarar haƙorin ɗanɗano na ɓoye ta amfani da ruwan shafa mai ƙamshi na vanilla ko kyandir mai ƙamshi. Amma idan har yanzu kuna son sanya wani abu a cikin bakinku, bari ya zama shayi, kofi ko ma ruwa mai kyalli tare da ƙari na tsantsar vanilla na halitta.