A cikin al'umma na zamani, yayin da shekaru ke karuwa, ko kuwa namijin jiki ko kuma mace, dole ne su fuskanci kalubale da dama daga jiki da tunani. Kuma lokacin ruwan hancin, a matsayin wani muhimmin tsari na rayuwa, ba kawai yana shafar canje-canje na hormone ba, har ma yana da tasiri mai zurfi a metabolism na jiki, musamman ma a cikin maganar daidaiton glucose a jiki, wanda shine daya daga cikin barazanar rashin lafiyarsu da suka kamata a mayar da hankali akai. A cewar rubuce-rubucen masana da dama, ko namiji ko mace, lokacin da suka shiga lokacin ruwan hancin, canje-canje na hormone na iya haifar da raguwar jin dadin insulin, wanda zai haifar da matsalolin daidaito na glucose, ko ma kawo tashin hankali zuwa ciwon糖尿病. Wannan rubutun zai hada tsarin abinci na lafiya, ilimin daidaiton glucose da hanyoyin kula da kai, don taimakawa waɗanda ke cikin lokacin ruwan hancin su gina da sauƙi daidaitaccen iko akan glucose, tare da bayar da jerin dabaru masu kyau masu mahimmanci, don cikakken bayani akan sarrafa abinci zuwa kyautata tunani da jiki.
1. Dangantaka tsakanin lokacin ruwan hancin da matsalar daidaiton glucose
1. Matsalolin glucose na lokacin ruwan hancin a maza
Da zarar maza sun shiga shekarun 50, yawan testosterone na raguwa, binciken ya nuna cewa wannan yana shafar tasirin insulin kai tsaye. Yayin da kiba ke taruwa a ciki, jin dadin cells ga insulin yana raguwa, yana haifar da matsalar hauhawar glucose bayan cin abinci. Haka zalika, karuwar hormone na damuwa cortisol zai iya hana aikin insulin, yana kafa tushe na syndrome na metabolism.
2. Barazana ga glucose na lokacin ruwan hancin a mata
Yayin da mata suka shiga lokacin ruwan hancin, adadin estrogen yana raguwa, wanda ke rage iko akan metabolism na carbohydrates. Bayan kammala jinin wata-wata, yana da alamar kiba a cikin jiki, da kuma matsalolin metabolism na lipids, da kuma karuwar yiwuwar hauhawar glucose. Binciken kwararru ya tabbatar da cewa mata a lokacin ruwan hancin suna cikin babbar haɗarin ciwon糖尿病 na nau'in 2.
3. Illolin da rashin daidaito na glucose zai iya haifarwa
Ko da namiji ko mace, idan glucose ta kasu a tsawon lokaci, zai iya haifar da cututtukan zuciya, raunukan koda, cututtukan retina, da cututtukan jijiyoyi, wanda hakan zai yi mummunan tasiri ga ingancin rayuwa ga mutanen da ke tsaka da shekarun samartaka da tsufa.
2. Hanyoyin tantance yawan glucose da mahimman abubuwan lura da kanka
A lokacin ruwan hancin, yana da matukar mahimmanci a duba glucose na jiki akai-akai. Ana ba da shawarar cewa, glucose na jiki kadai ya kasance tsakanin 70~100 mg/dl, yayin da glycosylated hemoglobin ya kamata ya kasance kasa da 5.7%. Ana iya zaben duba glucose na kanka a kowane rana ta wajen amfani da na'urar jawo jini daga yatsan hannu da safe da kuma bayan cin abinci bayan awanni 2.
1. Idan bayan awanni 2 na cin abinci, idan glucose ta zarce 140 mg/dl fiye da sau da yawa, to yana nufin akwai abinda ba daidai ba, ana ba da shawarar tuntubar likita na ƙwararru.
2. Kula da tsari na yau da kullum a rayuwa da abinci yana taimakawa wajen rage canje-canje na glucose.
3. Rabon abinci mai lafiya: manyan ka'idoji guda biyar don gina abincin da zai inganta daidaito na glucose a lokacin ruwan hancin
Yayin da aka fuskanci kalubalen glucose a lokacin ruwan hancin, zaɓin abinci a kan tebur yana da matukar mahimmanci. Kwararru suna ba da shawarar bin wadannan ka'idojin abinci:
1. Samun fiber mai yawa da ƙarancin tasiri na glucose
Zaɓi hatsi kamar shinkafa mai launin ruwan dorawa, oats, quinoa, buckwheat, da sauransu, amfani da fiber yana taimakawa a rarraba glucose a hankali. Kauce wa shinkafa farar, burodi mai inganci waɗanda ke da yawan tasirin glucose, da yawan cin ganyen kore mai duhu da tsire-tsire (kamar dankali, karas).
2. Yawan furotin
Furotin yana iya jinkirta shigar carbohydrates, ana ba da shawarar nama mai ƙananan mai (kamar nama na kaza, kifi), samfuran wake, da ƙwai. Duk abinci ya kamata ya ƙunshi furotin tsakanin 25~30g.
3. Shayar da mai mai kyau
Shan man zaitun, man flaxseed, da avokado a cikin adadi mai kyau yana inganta jin dadin insulin. Kauce wa mai saturated da trans fats.
4. Ƙarfin sukari, daidai gwargwado na fruta
Ana ba da shawarar a ci fruits kusan 1.5~2 servings a kowace rana, yana ba da fifiko ga lemu, kiwifruit, berries da sauransu, da aka sani da ƙaramin sukari tare da fiber mai yawa, kauce wa abubuwan da ke da yawan sukari kamar watermelon da lychee.
5. Tsari da adadi, karɓa da yawa
Ana iya raba yini zuwa abinci guda 3 da snacks guda 2, tare da tazara tsakanin kowanne kusan 3~4 hours, yana haifar da daidaito mai kyau na glucose, rage haɗarin ciwon bugu.
4. Jerin abinci masu inganta daidaito na glucose
1. Shinkafa mai launin ruwan dorawa tare da kifi
- Shinkafa mai launin ruwan dorawa: a hada shinkafa mai launin ruwan dorawa da shinkafa mai launin zinariya a kashi 1:1, a dafa shi da ruwa a hade da 1.2~1.5 na adadin shinkafa.
- Kifi: cire tsiran kifi, dafa dan kadan da mai, tare da steamed alayyahu da ginger, a ƙara ɗan soy sauce don ɗan ɗanɗano.
Darajar gina jiki: yana ɗauke da fiber mai yawa da Omega-3, yana taimakawa wajen kare zuciya tare da haɓaka daidaito na glucose.
2. Salatin kaza da quinoa
- Da jikin kaza a dafa a ruwa mai zafi a 120°C na mintuna 15.
- A dafa quinoa tare da ruwa a kashi 1:2.
- A haɗa tare da ganyen salad, tumatir da aka yanka, cucumber, da aka yanka avokado.
- A sa ɗan tayi na man zaitun da lemon tsami don ɗan ɗanɗano.
Darajar gina jiki: yana ba da babban furotin mai tasiri da mai mai kyau, yana dace da maza da mata cikin shekaru samartaka.
3. Miyan dankali da ganyen ganye
- Dankali, mushrooms, kabeji, da karas a yanka kawa, a dafa a cikin broth na ganye na tsawon mintuna 20.
- Kada a ƙara MSG da sauran kayan ƙamshi na sinadarai.
Darajar gina jiki: yana da yawan fiber da phytochemicals, yana da kyakkyawan tasiri mai ƙarancin tasirin glucose.
4. Tofu da ganyen daƙi
- Yanke tofu a yanka tare da almond da walnuts (ana ba da shawarar spoon 1 a kowane lokaci).
- A ƙara sabbin ganyen grapefruit, a zuba ɗan zuma da mai zaitun.
Darajar gina jiki: yana da yawan furotin, mai mai kyau da antioxidants na halitta.
5. Hanyoyin magani tare da magani daga yanayi
1. Abinci tare da tunani
A cikin shekarun baya, "tunani" an tabbatar yana inganta jin kai na jiki, yana taimakawa wajen rage yawan cin abinci da sha'awarmu na kayan zaki. Ana ba da shawarar kujera da kyau kafin cin abinci, don jaddada hankalinsu da mahimmancin dandanawa, ɗanɗano, da kuma ji na cikawa.
Mataki:
- Kafin kowane abinci, a yi numfashi mai zurfi na minti 3, a duba kyakkyawan kamshin abinci.
- A yi tsoma a kowace kausa 20-30, a ji dandanawa na kayan abinci.
- A cikin tsarin cin abinci, a kula da jin dadin cikar ciki, a daina amfani a kan lokaci.
2. Sautin kiɗa don rage damuwa
Binciken ya nuna cewa, kiɗa a cikin madaidaicin siffar yana iya rage hormone na damuwa, yana taimaka wajen daidaita glucose. Ana ba da shawarar sauraron kiɗan tunani bisa 528 Hz ko sautin yanayi (kamar cikin tuki da ƙarar ruwan).
Hanyoyin tafarkin:
- A ji minti 20~30 a kowace safiya ko kafin bacci.
- Tare da yin numfashi mai zurfi, zai iya karfafa aikin parasympathetic.
3. Motsa jiki yana inganta jin dadin insulin
Yin gaggawa, rawa mai fa'ida, iyo, tai chi, da yoga na iya inganta yadda cells ke amfani da insulin, ana ba da shawarar motsa jiki na mintuna 150~300 a kowane mako, tare da yin horon tsoka duk bayan mintuna 30.
4. Magani na ganyen
Hotunan kimiyya sun tabbatar da cewa, kamar su kandula, sinnamiki, da ginseng suna da tasirin inganta jin dadin insulin da rage glucose. Ana iya ƙara su a cikin girki ko kuma a yi tambaya ga likitan magani don siyan kayan abinci na ganye.
5. Shawarwarin kiwon lafiya da hanyoyin samun masu horarwa
Idan matsalolin glucose a lokacin ruwan hancin suna ci gaba, yana da kyau a nemi taimakon likita na ƙwararru:
1. Likitan endocrinology yana duba aikin insulin da wasu bincike (kamar glycosylated hemoglobin, aikin hanta da koda).
2. Masanin abinci yana bayar da shawarwari masu kyau akan abinci da tsari na rayuwa.
3. Masanin kula da diabetes yana ba da jagora akan duba glucose na gida da gudanar da magani.
4. Idan ya cancanta, a yi amfani da magunguna (kamar Metformin, GLP-1, SGLT2 inhibitors da sauransu).
6. Kula da kai da inganta ƙa'idodin yau da kullum
1. Tsaftace kiwon lafiya: duba glucose da cholesterol a kowace shekara, don hanzarta gano canje-canjen halayen jiki.
2. Kula da barci: a tabbatar da 7~8 awanni na barci mai inganci a kowace rana, yana taimakawa wajen daidaita hormones.
3. Gudanar da damuwa: amfani da tunani, numfashi mai zurfi, da kiɗa masu lafiya don rage damuwa na tunani.
4. Taimakon zamantakewa: raba rayuwa tare da dangin abokai, juna tuni kan lafiya.
7. Inganta kai: kyakkyawan yanayi da tsari
Canje-canjen halaye a lokacin ruwan hancin ba za a iya gujewa ba, amma yana ga kanka ci gaba da hulɗa da kai. Tsarin abinci mai kyau, motsa jiki, da rage damuwa, tare da ƙarfafa canje-canjen kyawawan halaye a cikin kanka, shine mabuɗin dindindin ga daidaiton glucose da kuma ƙuntata haɗarin ciwon糖尿病. A lokacin hutu, ana iya halartar ƙarin darussan girki, tarukan lafiya, rubuta tarihin abinci da bayanan glucose, da kuma tunanin ci gaban kanka, don gina tsari na lafiyarka da kanka.
8. Kammalawa
Matsalar glucose ta lokacin ruwan hancin na iya zama mai wahala, amma ta hanyar tsare-tsaren cin abinci na kimiyya, gudanar da kanka a yau da kullum, tare da haɗa maganin yanayi da hanyoyin magani ƙwararru, ana iya canza mummunan al'amari zuwa mai kyau. Namiji da mace duka suna bukatar fahimtar dalilin canje-canjen jiki da su aikata "karfin fiber da karancin sukari, zaɓin furotin, shan mai mai kyau, daidaitaccen lokacin abinci" don inganta lamarin lafiya a glucose, rage haɗarin ciwon糖尿病, da kuma samun ingantacciyar rayuwa a wannan sabon matakin na shekaru.