A cikin wannan labarin zan yi magana game da lambar abokin gaba 1 na ciki, sukari. Ba wai kawai yawan cin sukari da yawa yana haɓaka mashaya akan sikelin ba kuma yana da wahala a rasa fam bayan ciki, shi ma ana kuma danganta shi da wasu cututtukan da ke shafar jariri kai tsaye.
A karshen labarin Za ku san yadda ake bambanta tushen "mai kyau" da "mara kyau" sukari, hanya mai sauƙi kuma mai amfani don sanin adadin sukari a cikin abinci da yadda yake shafar amfani da shi yayin daukar ciki.
Menene carbohydrates?
Carbohydrates doguwar sarkar sugars ce a haɗe. Duk sugars, don jikin mu yayi amfani da su, dole ne a rushe yayin narkewa a cikin nau'in glucose. Da zarar glucose ya isa cikin jini, matakan sukari suna tashi.
A gaskiya ma, carbohydrates sune kawai macronutrients waɗanda ke haɓaka sukari na jini sosai. Ana samun carbohydrates a cikin abinci da yawa, wasu sun fi lafiya wasu kuma ba su da yawa. Suna mai da hankali sosai a hatsi, tubers (dankali), 'ya'yan itatuwa, legumes da wasu kayayyakin kiwo.
Mata da yawa sun yi imanin cewa yana da mahimmanci a sarrafa amfani da sukari yayin daukar ciki kawai lokacin da akwai haɗarin wahala ciwon sukari. Yanayi ne wanda ke nuna ƙimar sukari na jini sama da na yau da kullun. An kafa shi a lokacin daukar ciki a cikin matan da ba su da ciwon sukari a baya.
Hadarin samun ciwon sukari a lokacin daukar ciki
Kamar yadda kimiyya ta nuna, ko da ɗan ƙaramin tashin sukari a cikin jini yayin daukar ciki yana ƙara haɗarin haɗarin lahani na zuciya.
A cikin wani binciken, babban matakan insulin (hormone wanda ake fitar da shi don mayar da martani ga matakan sukari na jini) da farkon ciki yana da alaƙa da ƙara haɗarin lahani na bututu. Wannan na iya zama abin ban tsoro lokacin da kuka yi la'akari da cewa yawancin mu ba mu da masaniya game da sukari na jini ko matakan insulin. Mutane galibi suna samun kansu da ciwon sukari ko ciwon sukari ba tare da sun sani ba.
Saboda wannan dalili, ina tsammanin duk mata yakamata su kasance masu ƙwazo wajen sarrafa matakan sukari na jini lokacin daukar ciki da fahimtar alakar ku da abinci.
Ƙarin kilo a gare ku da ƙaramin
Baya ga tasirin da ke cikin sukari na jini, idan muka cinye carbohydrates mai yawa (a cikin abubuwan sha masu zaki, kayan zaki, da samfuran da ke ɗauke da farin gari), muna da babban damar samun nauyi da yawa yayin daukar ciki. Muna yin haɗarin cewa yaron ma za a haife shi babba (macrosomal).
Matan da ke cin carbohydrates mai tsafta da yawa sun auna kimanin kilo 8 fiye da waɗanda ke cin mafi yawan kyawawan carbohydrates marasa inganci. Menene ƙari, an haifi jariransu da girma tare da yawan kitse na jiki.
Kuma ba wai kawai ba, amma bisa ga wannan binciken, Abincin mahaifiyar zai iya shafar abinci na mahaifiyar har abada da karuwar asarar da ta yi yayin daukar ciki.
ADD (matsalar rashin kulawa ta rashin hankali)
Yawan cin sukari da yawa yayin daukar ciki na iya zama abin jaraba kuma yana iya haifar da kwakwalwar jariri don fifita abinci mai daɗi a rayuwar manya. An nuna cin abinci mai ɗauke da sukari mai yawa don ƙara haɗarin ci gaba da ADHD ko halaye masu kama da juna dangane da rikice -rikicen hankali da halayen motsa jiki.
Sauran haɗarin cin sukari da yawa a cikin ciki
Yawan cin carbohydrate yayin daukar ciki shima yana da alaƙa da babban damar haɓaka:
- gestational diabetes,
- preeclampsia (ƙara yawan hawan jini yayin daukar ciki),
- ciwon gallbladder (samuwar duwatsu a cikin gallbladder),
- matsalolin rayuwa na jariri a cikin rayuwar balaga (kamar ciwon suga da ciwon zuciya).
Ba duk sukari bane mara kyau
Wannan ba yana nufin ba ma buƙatar sukari. Ka tuna cewa akwai gabobin da ke buƙatar glucose don yin aiki kamar kwakwalwa, sel jini, koda da bargo.
Manufata ita ce in nuna muku fiye da carbohydrates mai gina jiki da daidaita yadda ake cin abincin tare da sauran abubuwan gina jiki don daidaita matakan sukari na jini. Tare da wannan a zuciya, tabbas kuna son sanin waɗanne abinci ne suka fi wadatar carbohydrates.
Babban tushen carbohydrates
- Cereals- Cikakke, mai ladabi, da duk abin da aka yi da farin gari (taliya, burodi, omelettes, pancakes, crackers, breadsticks, granola, hatsin karin kumallo).
- Ganyen kayan marmari: dankali, kabewa, wake, masara.
- Legends: wake, lentil, kabewa.
- Kwayoyi
- Madara da yogurt (Sun ƙunshi lactose wanda shine cakuda glucose da galactose, wato sugars).
Legumes, madara da yogurt
Ko da yake legumes, madara da yogurt sun ƙunshi furotin, su ma suna da muhimman carbohydrates kuma saboda haka suna haɓaka glucose na jini. Koyaya, sune zaɓin carbohydrate mai hikima idan aka kwatanta da taliya, burodi, crackers, da shinkafa. don cin abincin furotin. Legumes kuma suna da wadataccen fiber, wanda ke rage yawan sha na carbohydrates da ke cikin su. Abincin da ke ɗauke da furotin da fiber yana rage shaƙar sukari a cikin jini don haka ake kiran su 'low glycemic index ".
Sauran kayayyakin kiwo irin su cuku, man shanu, kirim, da yogurt na Girka suna da ƙarancin lactose.
Yi hankali da "ɓoye" sukari akan lakabin
Hakanan akwai rukunin daban wanda ya ƙunshi duk samfuran sarrafawa waɗanda galibi sun ƙunshi Farin sukari, wanda galibi ana ɓoye shi cikin samfuran abinci da yawa. Masu kera sun san cewa an jera kayan abinci a cikin tsari mai saukowa (babban sinadarin shine farkon akan jerin), don haka sun haɗa da nau'ikan sukari daban -daban a cikin samfur don sa ya bayyana ƙasa da adadin kuzari.
Abubuwan da ke da wadataccen sukari:
- Sugar daidai: farin sugar, panela, sugar brown, sugar cane, molasses, zuma, agave, syrups (masara, maple, shinkafa), sugar date, kwakwa, maltodextrin, Dama sio , sio 'ya'yan itace, sio malta (duk wani sinadari da ke ƙarewa sio , shine tushen sukari)
- Sweets / kayan zaki: alewa, ice cream (gami da yogurt), sorbets, waina, kek, donuts, kukis, jams, kirim mai tsami.
- Sanki o biscuits.
- Candies da cakulan (sai dai idan yana da ɗaci tare da adadin koko sama da 85%)
- Shaye-shaye: abin sha mai laushi, ruwan 'ya'yan itace (har ma 100%), shayi mai sanyi, abubuwan sha na kayan lambu (almonds, hatsi, waken soya).
- Abincin da aka ƙulla a cikin sukari: kwayoyi (dactyls, ɓaure, raisins), smoothies 'ya'yan itace.
- Sauces: miya tumatir, miya barbecue, miya teriyaki, miya miya.
Shawara don lokacin da muke son cin abin zaki
Idan ba za mu iya daina tunanin wani abu mai daɗi ba, mu tuna cewa ya kamata mu ci kananan rabo, ku ɗanɗani kowane cizo, kuma ku rage sauran carbohydrates a lokaci guda. Misali, idan muna son cin ice cream bayan cin abinci, yakamata mu zaɓi abincin da ba shi da ƙarancin carbohydrate wanda ya ƙunshi mai da furotin.
Don haka adadin carbohydrates nawa yakamata mu cinye yayin daukar ciki?
Barka da zuwa ɗaya daga cikin batutuwan da ke kawo rigima a cikin abinci yayin daukar ciki. Ka'idodin al'ada sun bayyana cewa yakamata carbohydrates su zama kashi 45-65% na adadin kuzari na yau da kullun. Wannan yayi daidai da gram 250-420 na carbohydrates kowace rana don matsakaicin adadin kuzari 2,200-2,600 kowace rana.
Ban da matan da ke da ciwon sukari na haihuwa ko wasu rikitarwa, yana da kyau a sami carbohydrates masu wadataccen abinci mai gina jiki kuma tare da ƙarancin glycemic index: kayan lambu marasa tsami, yogurt na Girka, kwayoyi, tsaba, legumes da berries.
Hanya mai sauƙi don ƙididdige adadin sukari da aka cinye.
Don yin sauƙin lissafin adadin sukari da ke ƙunshe ko ɓoye a cikin abincin da muke ci muna iya amfani da shi hanyar cokali, Brenda Watson, ƙwararren masanin abinci mai gina jiki kuma marubucin Abincin Gut Skinny.
Teburin sukari da ke cikin abincin da muke ci kuma yana nufin sitaci. Ana canza su zuwa glucose a cikin narkewar abinci. Sabili da haka, ana ɗaukar starches a matsayin ɓoyayyen sugars saboda ba za mu taɓa samun su an jera su a sarari ba.
Akwai nau'ikan carbohydrates guda uku: sitaci, sugars da fiber. Starches suna jujjuyawa cikin sauƙi. An shayar da sugars kuma shi ke nan. Fiber yana tsayayya da narkewar abinci kuma yana wucewa ta hanyar narkewar abinci. Sannan ƙwayoyin cuta masu kyau na flora na hanji suna ciyar da shi kuma muna amfana da shi.
Lokacin duba alamar samfurin, dole ne mu gano jimlar carbohydrate da abun cikin fiber.
Jimlar carbohydrates da aka rage fiber, ya kasu kashi 5, yana ba mu adadin cokali na sukari a cikin abincin (saboda akwai kusan 5g na sukari a cikin cokali ɗaya).
(Jimlar Carbohydrates- Fiber) / 5 = yawan cokali na sukari
Wannan lissafin mai sauƙi zai taimaka mana sanin ainihin sukari a cikin abincin da muke ci, har da na ɓoye.
Misali, muna cin 42 g na dafaffen shinkafa. Idan muka kalli lakabin da muke gani (Source USDA):
Muna amfani da dabarun cokali: (32g jimlar carbohydrates - 1g fiber) / 5 = cokali 6.2 na sukari.
Ana ɗaukar shinkafa mai launin shuɗi abinci mai lafiya, amma ana cinye shi cikin jiki tare da fiye da teaspoons 6 na sukari - wannan yana da yawa! idan akai la'akari da cewa gram 42 ne kawai.
Bari mu dauki wani misali. Kayan abinci na yau da kullun waɗanda galibi ana yiwa yara hidima (Source USDA).
A wannan yanayin muna da: (38g na jimlar carbohydrates - 1g na fiber) / 5 = cokali 7,4 na sukari!
Misali na ƙarshe, duka yogurt na Girka (Source USDA).
6,05g jimlar carbohydrates - 0g fiber) / 5 = sukari cokali 1,2
Kamar yadda muke gani, yogurt na Girka shine mafi kyawun zaɓi. Ba wai kawai yana ɗauke da ƙarancin carbohydrates ba, har ila yau shine kyakkyawan tushen mahimman sunadarai, ma'adanai, da bitamin mai narkewa K da A. Ƙara 'ya'yan itatuwa masu ƙarancin glycemic kamar blueberries ko kiwis shine madaidaicin madadin karin kumallo.
ƙarshe
Ina ƙarfafa ku da ku fifita fifikon abinci mai wadataccen abinci mai gina jiki, ƙananan carbohydrates masu ƙarancin glycemic kamar kayan marmari mara ƙoshin lafiya, yogurt gaba ɗaya, kwayoyi, tsaba na legume da ja 'ya'yan itatuwa.
Idan baku san yadda ake lissafin adadin carbohydrates ɗin da kuke cinyewa da rana ba, kuna iya amfani da ɗayan aikace -aikacen da ke yi mana azaman MyFitnessPal inda akwai sashe na Diary da inda za mu iya ƙarawa da bin diddigin abinci.
Idan kuna son labarin, kada ku yi shakka ku raba shi tare da abokanka. Kuma idan kuna da wasu tambayoyi, bar tambayar ku a cikin sharhin. Za mu amsa cikin farin ciki kuma da wuri -wuri.