Makalu

Yadda za a rage sugar a cikin jini ba tare da shan magani ba

  • Ilimin kimiyya musamman bangaren kimiyyar likitanci ya nuna mana cewa yawaita shan sugar ko cin abinci mai dauke da sinadarin sugar ya na da matukar hadari ga lafiyar muhimman sassan jikin dan adam, wato vital organs, irin su zuciya, koda da sauransu.  Wannan ilimin ya nuna mana cewa wannan matsala na cin sugar in ya yi yawa ko idan ya jima ya kan haifar da nakasu ga su wadannan sassa na jikin dan adam. Matsaloli kamar cutar diabetes na daya daga cikin cutar da kan iya samuwa in har mutum bai rage shan sugar da danginta ba a cikin abincinsa. Yau, a wannan makala, za mu duba hanyoyin da mutum zai bi don  rage wannan sinadarin sugar din a cikin jini ba tare da shan magani ba.

    Abin lura: Sugar anan ba wai kawai yana nufin sugar da muke shan shayi ko kunu da shi ba ne, a a yana nufin harma da sauran dangin sinadarin sugar kamar su glucose da muke samu a cikin abinci irin su masara, shinkafa da makamantansu, wato duk wani abinci da ke da glucose a cikinsa.

    Wani lokaci, idan mutum ya je asibiti wajen likita, akan gwada a tarar da blood sugar level na shi na haurawa, amma akasari irin dan wannan haurawar baya kai matsayin da za a ce sai mutum ya sha magani. Mutum kan ji rashin jin dadi a irin wadannan yanayi, amma kuma fa in an ce za a fara shan magani, to blood sugar level na mutum na iya haurawa fiye da kima.

    Abin albishir anan shine, mutum kan iya lura da yadda ya ke shan ko cin abinci mai sugar kuma ya iya rage blood sugar levels na shi ba tare da ya sha wani magani ba. Za a yi hakanne ta hanyar ‘yan canje-canje da mutum zai yi na rayuwarsa nay au da kullum wadda hakan zai rage sugar levels a cikin jini.

    Wai shin, mene ne high blood sugar?

    A kance mutum na da high blood sugar ne idan sinadarin sugar ya yi yawa ainun a cikin jininsa. Ana  sanin matsayin blood sugar din mutum ne ta hanyar yin gwajin jini bayan awa biyu da cin abincin mutum na karshe (2 hours after last meal) ko kuma in mutum na azumi.

    Idan aka sami blood sugar levels na mutum kasa da ma’auni 140 mg/dl bayan awa biyu da cin abinci na karshe ko kuma kasa da ma’auni 100 mg/ld bayan azumi na tsawon awa takwas (8 hour), akan ce blood sugar levels din yana normal range ne, wato yana matsayin da ba matsala ke nan.

    Idan mutum ya yi bacci na akalla awa 8, amma sai aka sami blood sugar levels na shi ya kai 126 mg/ld to wannan blood sugar levels na shi ya haura.

    A wani kididdiga da aka yi, an sami sama da mutane miliyan 30 da ke zaune a kasar Amurka na dauke da cutar type 2 diabetes wadda haurawar blood sugar ke haifar da shi. Sannan an kimanta akalla mutane millian 86 ke dauke da abinnan da ake kira da prediabetes wadda shi ke komawa irin cututtukan da ya shafi zuciya, wato cardiovascular diseases a Turance, da kuma type 2 diabetes.

    Amma shi wannan yanayi na prediabetes, yanayi ne da ake iya sauya shi idan har an bi hanyar da ya dace. Kamar canza yadda mutum ke tafiyar da rayuwarsa ta inda blood sugar level na shi zai sauka.

    Wasu hanyoyin da mutum zai bi don rage sha ko cin abubuwa masu sinadarin sugar sun hada da:

    Rage cin abinci mai carbohydrate da ake sarrafa shi a inji (refined carbohydrate/sugar).

    Bin wannan hanya, wata kila ma, shine hanya mafi sauki da za a bi don rage samun sugar mai yawa a cikin jini. Idan mutum ya rage cin abinci mai yawan sugar a ciki, to wannan canji da za a samu, zai daidaita yadda jikinsa ke samar da kuma aiki da insulin sannan kuma zai samu lafiyar pancreas na shi.

    Abin yi kawai anan shine mutum ya kara yawan cin abinci mai ganyayyeki da ‘ya’yan itatuwa, wato vegetables and fruits, domin samun karin lafiya da kuma kuzari.

    Sannan a rage yawan amfani da kayan dandano mai sinadarin sugar a ciki wajen hadin miya ko abinci, sa’annan wajen shaye-shaye kuma a yawaita shan ruwa a maimakon shan lemu, irin su beverages din nan.

    Mai karatu na iya karanta: Abubuwan da suka kamata mutane su sani game da ciwon basir piles

    Yawaita azumi akai-akai

    Bincike a harkar likitanci ya tabbatar da cewa yin azumi akai-akai na taimakawa lafiyar bil adam, taimako wajen rage yawan sugar a cikin jini sannan ya na taimakawa har ila yau wajen daidaita insulin da jiki ke badawa. Wannan yana nuni da cewa abinda mutum ya ci na da muhimmanci sannan kuma yanayin da kuma yadda ya ci abincimma na da matukar muhimmanci. Abin nufi anan shine, ko da ana kokarin cin abinci mai lafiya, yana da kyau a kula wajen yawan cin abinci ba tare da kima ba. Azumi na taimakawa wajen daidaiton sinadarin sugar a cikin jini.

    Yawaita cin abinci mai gina jiki da kuma mai (fat and protein)

    Abinci masu gina jiki da kuma maiko wadanda ba su da sinadarin sugar a cikinsu, sun hada da:

    1. Tsokar kaza (chicken breast)
    2. Kwai (eggs)
    3. Nikakken nama mai dan kitse a jiki (extra-lean ground beef)
    4. Egg whites
    5. Tsokan naman talotalo da sauransu

    Amfanin irin waddannan abinci shine suna kosar da mutum da wuri. Mutum in ya ci irin wadannan abincin zai jima bai nemi wani abincin ba.

    Sannan kuma cin abinci irin su soyayyen gyada (peanuts), da almond, irin su fiya (avocado) da kashu da makamantansu na taimakawa ainun wajen insulin response.

    Cin abinci kadan-kadan

    Cin abinci fiye da kima na bawa jikin dan adam wahala wajen sarrafa abincin da kuma daukar abubuwa masu amfani a cikin abincin. Idan mutum ya ci abinci mai sinadarin sugar irin wadda ake sarrafawa a inji (refined sugar) jikin shi na dauka ne nan take ba tare da bata lokaci ba. Wannan sinadari na sugar mai yawa da mutum ya dauka yakansa pancreas da kuma insulin na mutum cikin hidima wadda hakan ke haifar da barna a cikin jikin dan adam cikin sauki.

    Saboda haka idan mutum ya lazamci cin abinci dai-dai kima, to zai taimakawa kansa wajen daidaita sinadarin sugar a cikin jininsa sannan zai taimakawa yadda insulin dinsa ke aiki.

    Kokarin sanin wasu kalmomi na daban da ake amfani da su a maimakon sugar

    A kwai kalmomi da dama wadanda ke nufin sugar, amma ba a san cewa sugar ne ba a jikin abinci musamman irin abincin gwangwani da na kanti. Sanin wadannan irin kalmomi za su taimakawa mutum in ya zo sayan abincin kanti wajen sanin yawan sugar da ke cikin abincin. Ire iren kalmomin sun hada da:

    1. High fructose corn syrup
    2. Invert sugar
    3. Molasses
    4. Dried cane syrup
    5. Sucrose (da kuma ko wacce kalma da ta kare da harufan “-ose”)
    6. Zuma (Honey)
    7. Maple syrup
    8. Brown rice syrup

    Wani sa’in irin wadannan sunayen suna nan a cikin abinci da ma ake zaton masu lafiya ne, kamar irin cereal da yoghurt. To sai a kula. Don lokacin da mutum ya ga irin wadannan sunaye an kirga su da dama a jikin abinci to ya nuna akwai suga da yawa ke nan.

    Sayan abincin gwangwani da ake rubuta “unsweetened” ko “no sugar added”

    Bayan sanin boyayyun sunayen sugar, to yanzu sai kuma mutum ya san hanyoyi da zai bi ya rage wa kansa cin abinci mai sinadarin sugar da yawa. Daya daga cikin hanyoyin kuwa shine, idan mutum ya zo sayan abincin gwangwani ko dai duk wani abincin kanti, to ya yawaita sayan wadda aka rubuta “unsweetened” ko kuma “no sugar added” a jiki.

    Irin waddan abincin sun hada da:

    1. Applesauce
    2. Irin madara da ake yi da almond ko soya beans, wato non-dairy milk kamarsu soya da almond
    3. ‘Ya’yan itace na gwangwani irin wadanda ake hadawa da juice na shi a ciki, ba syrup ba (canned fruit, especially those packed in juice and not syrup)
    4. Oatmeal, kamar su Quaker oats
    5. Sannan abu na karshe, shine rage cin abinci da zaran dare ya yi.

    A kullu yaumin, in mutum ya ce zai yi sabon abu ko kuwa zai canza sabon yanayin rayuwa, to fa sai ya daure. Amma sannu a hankali abinda duk mutum ya sa a gabansa, to zai cimma buri, kuma ma ai kula da lafiya na da muhimmancin da ya cancanci a mi shi juriya. Allah Ya kara mana lafiya ya kuma sa mu dace.

    Jan hankali: Asalin wannan makala an rubuta shi ne da harshen Turanci a taskar Penprofile, mu kuma a Bakandamiya muka fassara muku zuwa harshen Hausa. Mai karatu na iya karanta na Turancin ta hanyar dannan wannan. Kaman yadda kuka sani, burinmu a Bakandamiya shine mu yada ingantaccen ilimi ga kowa da kowa, musamman ga masu amfani da harshen Hausa, saboda haka muke kokarin kawo muku makalu masu inganci don karuwanku da al’umma baki daya. Kar ku manta, za ku iya duba daruruwan makalunmu akan maudu’ai daban-daban na ilimi a sashin makalunmu. Sannan kuma mutum na iya zama mamba na Bakandamiya ta hanyar yin rajista kyauta don ribata da ga dubban abubuwa na ilmantarwa da muke da su a dandalin.

    Har ila yau, mai karatu na iya duba wannan makala da ya yi cikakken bayani akan abubuwan da ya kamata a sani game da ciwon hawan jinni.

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