Yadda za a rage ƙarar jini

Ƙara yawan zubar da jini na suturar jini a cikin tsarin endocrine. Wannan yanayin jiki yana da tasiri akan tasoshin da jijiyoyi, zuciya, carbohydrate metabolism, wanda ke haifar da kiba. Magunguna da babban sukari a cikin jini suna da masaniya a cikin samfurori da tsire-tsire wanda, a wasu lokuta, rayuwarsu ta dogara ne. Don rage yaduwar jini, kana buƙatar bunkasa ka'idodi masu mahimmanci.

Yawancin karatu a kasashe daban-daban sun tabbatar da cewa fiber ba tare da babban abun ciki na sukari da mai ba shine tushen abinci mai kyau.

Abin sani kawai fiber fiber fibers ba kawai shawo abubuwa masu cutarwa ga jiki ba, suna daukar su ta hanyar daɗaɗɗen tsarin, amma har ma suna rage jinkirin sugars daga fili.

Yin amfani da kayan lambu da 'ya'yan itatuwa ya kamata a ƙara zuwa sau 3-5 a rana.

Bran (kimanin 40 g da 100 g), wake (25 g da 100 g), albasa (12 g da 100 g), Peas Boas (12 g da 100 g), almonds (14 g da 100 g) suna da alamar haɗin fiber, , Dates (9 g da 100 g).

Yadda za a rage ƙananan jinin jini la'akari da GI

Ana bada shawara don dubawa kullum yawan adadin carbohydrates a cikin abincin da ake amfani.

Carbohydrates zama matsala ga kowane mutum da nauyin nauyi. Yana da muhimmanci cewa haƙuri fahimci abin da glycemic index (GI). Duk abin da aka ci zai iya zama babban GI ko ƙasa. Alamar GI mai mahimmanci yana nufin cewa samfurin zai shafe sauri, kuma sukari zai yi tsalle. Rawan jini na jini ya iya zama ta hanyar shan abinci tare da ƙananan GI. Glucose zai shiga cikin jini ba tare da tsalle ba, yana tabbatar da kwanciyar hankali na sigogi na biochemical. Jerin abubuwan da aka halatta a cikin menu, waɗanda aka haɓaka a cikin menu, a cikin iyaye suna nunawa ta GI:

• Kefir (15);
• Kwayoyi (daga 15 zuwa 25, dangane da nau'in);
• Soya (16);
• Kirki (15);
• Cranberry (20);
• Dark wake (19);
• Rice bran (19);
• Cherry (22);
• Berries (daga 25 zuwa 30, dangane da nau'in);
• Black cakulan (25, a 60% koko);
• Maganin madara (28);
• Lentils (29);
• Yaren wake (30);
• Ƙaramin mai-mai madara (32);
• Yogurt (33);
• Ƙungiyoyi (33);
• Apples (daga 35 zuwa 40, dangane da iri-iri);
• Pears (35);
• Strawberries (40);
• Strawberries (40);
• Gooseberries (40);
• Abincin 'ya'yan itace (daga 40);
• Taliban (42);
• Spaghetti (42);
• Almuran (42);
• Tangerines (42).

Don rage jinin jini, zai zama dole, a kan shawarar likita, don ƙin kayan da ke dauke da maltose (GI 106) da glucose (GI 100). Daga alhãli kuwa shinkafa (GI 94), zuma (GI 88), gasa dankali (GI 85), caramel (GI 80), cornflakes (GI 80), Faransa fries (GI 75), alkama flakes (GI 73), kankana ( GI 71). Yawanci ya dogara ne akan irin aikin ɗan adam, a kan aikin jiki, a kan yadda ake kashe makamashi.

Yadda za a rage jini sugar, kayan yaji da condiments

Salatin dafaffen salatin yana wakiltar kayan zaki don dandano. Olive ko man da aka sassata shi ya dace da salads. Zaka iya musanya ma'anar dandano ta hanyar ƙara wasu nau'i na horseradish, mustard, tumatir manna, tafarnuwa, albasa, ginger, barkono, ruwan 'ya'yan lemun tsami, gishiri zuwa salatin. Ayyukan wani abincin miya don salatin shine yoghurt. Abubuwan da suka dace sunadaran daban-daban na ganye. Abincin sinadaran, abin dandano na kowane salatin, ciki har da 'ya'yan itace, za a iya samo' ya'yan itatuwa a cikin adadi.

Rawan jini na jini yana da amfani da ingancin mutane lafiya don rigakafin hauhawar jini, ciwon sukari, kiba. Jin daɗi a kan mai dadi yana da haɗari da canje-canje a cikin yanayin tunani a lokacin da ake kaiwa tsalle a cikin glucose jini. Halin sauye-sauyen yanayi yana haifar da matsanancin matsananciyar zuciya, raunana rigakafi. Karuwan sugar a cikin jini tsokani farkon tsufa canje-canje a cikin fata da kuma kayan ciki, halaka matasa da kuma kyakkyawa.

Lokacin sayen samfur, yana da muhimmanci muyi nazarin abun da ke ciki don abun ciki na caloric. Mafi mahimmanci shine abinci tare da abun da ke cikin calories mai ƙananan, kuma ba wanda ya ce "mai laushi". Yana da cewa akwai sau da yawa yawan sukari, koda kuwa ba a nuna abinda ke ciki a kan kunshin ba.