Ya kamata masu ciwon sukari su zama masu cin ganyayyaki?
Yayin da masu bincike ke jayayya cewa ana iya hana ciwon sukari ko warkewa ta hanyar bin abinci ɗaya ko wani, akwai masana kimiyya da likitocin da ke karkata ga buƙatar abinci mai gina jiki. Za mu yi nazari a taƙaice yadda nau'ikan abinci daban-daban irin su ɗanyen abinci, veganism da lacto-vegetarianism na iya rage haɗarin cututtuka da inganta lafiya. Menene ra'ayin ku idan kun ji cewa za ku iya rage nauyi cikin sauƙi, rage glucose da hawan jini, hana cututtukan zuciya, kuma mafi mahimmanci, dakatar ko hana ciwon sukari? Yana da kyau sosai don zama gaskiya, amma haɓakar binciken bincike ya nuna cewa cin abinci na tushen shuka zai iya taimakawa masu ciwon sukari. Menene bayanan bincike? Binciken makonni saba'in da biyu, wanda Neil Barnard, MD kuma shugaban Kwamitin Likitoci don Kula da Magunguna, ya ba da shaida mai gamsarwa ga fa'idodin abinci mai gina jiki ga masu ciwon sukari. Mutanen da ke da ciwon sukari suna bin abinci mai cin ganyayyaki, mai ƙarancin mai ko matsakaici-carbohydrate. Wakilan kungiyoyin biyu sun rasa nauyi kuma sun rage abun ciki na cholesterol a cikin jini. Wani binciken lafiya na kusan 100 membobin Cocin Adventist na kwana bakwai da ke bin cin ganyayyaki ya gano cewa masu cin ganyayyaki ba su da yuwuwar kamuwa da ciwon sukari fiye da masu cin ganyayyaki. "Yawancin abincin da ake amfani da shi na tsire-tsire da mutane ke bi, yawancin suna kula da nauyin lafiya da kuma hana ciwon sukari," in ji Michael J. Orlich, MD, mataimakin farfesa na maganin rigakafi a Jami'ar Loma Linda a California. Orlic ya shiga cikin binciken. Nisantar ja da naman da aka sarrafa na iya taimakawa hana nau'in ciwon sukari na 000 ba tare da cutar da nauyin jiki ba. Nazarin dogon lokaci guda biyu da Makarantar Kiwon Lafiyar Jama'a ta Harvard ta gudanar, wanda ya shafi kusan masu ba da shawara kan kiwon lafiya 150 na bayanan martaba daban-daban, sun nuna cewa mutanen da suka ci karin rabin abincin jan nama a kowace rana tsawon shekaru hudu sun karu da hadarin kamuwa da ciwon sukari na 000 da kashi 50%. . Ƙuntatawa a cikin cin jan nama yana rage haɗarin haɓaka wannan cuta. "Bincike bayan bincike ya nuna cewa akwai dangantaka mai karfi tsakanin abinci mai gina jiki da kuma yawan cututtukan cututtuka: ciwon sukari, cututtukan zuciya, cutar Alzheimer da wasu nau'in ciwon daji," in ji Sharon Palmer, masanin abinci da kuma marubucin The Plant-Powered. Abinci. . A matsayinka na mai mulki, masu ciwon sukari suna fuskantar irin waɗannan abubuwan kamar kumburi na yau da kullun da juriya na insulin. Duk waɗannan abubuwan biyu, waɗanda ke da alaƙa, suna raguwa sosai lokacin da aka canza zuwa tsarin abinci na tushen shuka. Bugu da kari, bincike ya nuna cewa masu cin ganyayyaki sun fi koshin lafiya saboda suna bin wasu halaye masu kyau: ba sa shan taba, suna motsa jiki, ba sa kallon talabijin, kuma suna samun isasshen barci. Spectrum na cin ganyayyaki Sau da yawa zaka iya jin mutane suna cewa, "Ni mai cin ganyayyaki ne." Wasu kuma suna kiran kansu masu cin ganyayyaki ko masu cin ganyayyaki. Duk waɗannan sharuɗɗan suna magana ne akan nau'in abinci mai gina jiki na tushen shuka.
Raw abinci abinci. Magoya bayan sa suna cin abinci na musamman waɗanda ba a dafa su ba, ba a sarrafa su ko kuma sun yi zafi ba. Ana iya cin waɗannan abincin da tauri, gauraye, a shayar da su, ko kuma a yanayin yanayinsu. Wannan abincin yakan kawar da barasa, maganin kafeyin, ingantaccen sukari, da mai da mai da yawa. Abincin ganyayyaki. Kayayyakin dabbobi kamar nama, kifi, kaji, abincin teku, qwai da kayan kiwo ba a cire su ba. Ana maye gurbin nama tare da madadin furotin kamar tofu, wake, gyada, goro, burger vegan, da sauransu. Lacto masu cin ganyayyaki ware samfuran asalin dabba, amma cinye madara, man shanu, cuku gida da cuku.
Gabaɗaya, idan aka kwatanta da cin abinci na lacto-vegetarian, cin ganyayyakin ganyayyaki ya fi tasiri wajen rigakafi da magance ciwon sukari. Muna magana ne game da abincin da aka cire duk wani abinci mai ladabi - man sunflower, gari mai ladabi, spaghetti, da dai sauransu. A cikin irin wannan abincin, mai yana samar da kashi goma kawai na adadin kuzari, kuma jiki yana karɓar kashi tamanin na adadin kuzari daga hadaddun. carbohydrates.
Ta yaya abinci mai gina jiki ke aiki?
A cewar Palmer, abincin da ake amfani da shi na tsire-tsire yana da fa'ida don dalili mai sauƙi: "Suna da wadata a cikin dukkan manyan abubuwa - fiber, bitamin, ma'adanai, phytochemicals, da fats masu lafiya - kuma ba tare da abubuwa masu kyau ba kamar cikakken mai da cholesterol." Orlich ya ba da shawarar cewa mutanen da ke fama da cutar sankarau da ciwon sukari su iyakance cin abincin dabbobi, musamman jan nama, ko kuma guje wa nama gaba ɗaya. Bugu da kari, yana da matukar muhimmanci a nisanci tsattsauran hatsi da sikari da ake samu a cikin abubuwan sha da kayan zaki, da kuma cin abinci iri-iri kamar yadda zai yiwu, sabbin kayan abinci da aka shirya.