Cin abinci gabaɗaya, kayan abinci na tushen shuka shine ɗayan mafi sauƙi hanyoyin da za a kiyaye matakan sukarin jinin ku. Dalilin wannan shine fiber. Yana rage saurin sakin sukari cikin jini, wanda ke taimakawa daidaita matakan insulin. Matattarar sukari, kayan dabba, abincin da aka sarrafa a yanayin zafi yana haifar da tsalle mai tsayi a cikin sukarin jini. Don guje wa wannan lamari, ana ba da shawarar sanya abinci mai fiber a wuri mai fifiko a cikin abincin ku. To menene waɗannan samfuran? Kale, alayyahu, romaine, arugula, turnips, letas, chard, da duk wani ganye suna da kyau don daidaita matakan sukari na jini. Yi ƙoƙarin ƙara waɗannan abincin a cikin abincinku gwargwadon yiwuwa: salads, koren smoothies, ko amfani da su a cikin asali. Chia, flax, sunflower, kabewa, hemp da sesame tsaba sune tushen abinci mai ƙarfi. Sun ƙunshi bitamin, da ma'adanai masu mahimmanci kamar magnesium, furotin, baƙin ƙarfe. Chia, hemp, da flax tsaba sun fi girma a cikin fiber - gram 10-15 a kowace cokali biyu. Ana ba da shawarar ƙara ɗan cokali kaɗan na waɗannan tsaba a cikin abincinku tsawon yini. Gwada ƙara tsaba zuwa oatmeal, smoothies, miya, ko salads. Almonds wani babban tushen magnesium, fiber, da furotin. Almonds suna da wadata musamman a magnesium idan aka kwatanta da sauran kwayoyi (cashews suna a wuri na biyu). Duk kwayoyi, ciki har da almonds, sun ƙunshi chromium mai yawa, wanda kuma yana da tasiri mai amfani akan matakan sukari na jini. Ƙananan almonds (zai fi dacewa a jika) suna yin babban abun ciye-ciye wanda zai sa matakan sukarin jini ya tashi kuma ya ba jikinka da abubuwan gina jiki. hatsi, shinkafa, ƙwayar alkama, amaranth, quinoa, shinkafa mai launin ruwan kasa da na daji, gero suna da wadata a cikin magnesium. Ana iya amfani da duk hatsin da ke sama a cikin porridge don karin kumallo - dadi da lafiya!
2022-11-11