Samun Tsarin Gurasar Sutura ta Tsakanin Abinci
Hanyoyin abincin da kuma haɗuwa da ciki sukan haifar da shirye-shiryen abinci da cin abinci mafi sauƙi, kuma ciwon sukari ne kawai ya kara da wannan ƙwarewar.
Idan yazo game da abinci da girke-girke, mace da ke da ciwon sukari ta buƙatar ya kamata ya fi tunawa da carbohydrates, wanda shine mai gina jiki wanda zai shafi jini sosai.
Ƙin fahimtar ciwon sukari
Sashin ciwon sukari yana nufin ciwon sukari (wanda ake kira "ciwon sukari") wanda ke tasowa a cikin mata a karon farko a lokacin daukar ciki. Ciwon sukari yana nufin matakan glucose (sukari) a cikin jini mutum yana da yawa.
Yawancin lokaci, insulin, wanda aka samo ta jikin da ake kira pancreas, yana sha da amfani da glucose wanda yazo daga abincinku. Yayin da ake ciki, duk da haka, jima'iyar mace ta sa wuya ta yi amfani da insulin (wanda ake kira insulin resistance). A wasu kalmomi, dole ne ta yi amfani da insulin, fiye da sau uku, don sauko da glucose cikin jini.
A wasu mata masu ciki (kimanin kashi 9 bisa dari, bisa ga Cibiyar Ciwon Yankakken Amirka) jikinsu ba zai iya isasshen insulin ba don ci gaba da glucose a cikin al'ada - wannan yanayin ana kiransa da ciwon sukari.
Domin kula da cutar jini, matan da ke ciwon sukari suna bukatar biyan abinci mai sarrafa sinadarai. Wani lokaci, idan rage cin abinci bai isa ya kula da matakan glucose na jini ba, mace zata iya buƙatar ɗaukar insulin ko magani na maganin kamar metformin.
Shirya Abincinku
A lokacin da kake shirya abincinka (a karkashin jagorancin kula da lafiyar ku), akwai wasu tsararraki don ku tuna. Ɗaya shi ne cewa ƙwarewarka da amsawa ga carbohydrates zai iya ƙaruwa yayin da kake ci gaba.
Har ila yau, yin ciki tare da ciwon sukari zai iya yin buƙatar gaske a lokacin da zai iya rinjayar ikonka na shirya abinci mai gida. Wannan shine dalilin da ya sa mata da dama suna ganin yana da amfani wajen kiyaye girke-girke mai sauƙi kuma su kasance kamar yadda ya dace tare da abincin da ke aiki don rayuwarsu da jini.
A wasu kalmomi, idan kun sami abincin da za a yi don karin kumallo, ku ci gaba da cin abinci da sake zagayowar wannan menu. Idan ka sami jerin abubuwan yau da kullum da suke ganin sun samar da kyakkyawan sakamako na jini, sake maimaita shi. Wannan hanya, dole ne kawai ku duba bayanai masu gina jiki da kuma yin karin math yayin cin abinci wanda bai dace ba.
Recipes for Gestational Diabetes
Idan an gano ku tare da ciwon sukari na jini, yana da muhimmanci mu sadu da masu cin abinci mai ciwon sukari, don haka kuna da cikakken bayani game da bukatun ku na musamman.
Yawan carbohydrates za ku iya ci da abinci zai dogara ne akan gwargwadon jini na jini, nauyi, matakin aiki, da kuma jini sugar ci gaba.
Bugu da ƙari ga sarrafa iko da cinikin ku na carbohydrate, kuna so ku ƙara gina jiki mai gina jiki da kuma mai da lafiya ga abinci don daidaita yaduwar jini da kuma inganta abinci mai gina jiki.
Breakfast
Abincin karin kumallo zai iya zama abincin da yafi kalubale. Mata da yawa masu ciwon sukari suna fama da matakan jini a safiya. A gaskiya ma, yana iya zama kamar kowane carbohydrate zai iya sa matakan jinin ku na sama. Gaba ɗaya, kyakkyawar kula da jinin jinin ku a karin kumallo zai iya sauƙaƙa don kula da jinin jinin a cikin sauran kwanakin.
Ga wasu alamu na zaɓin abinci:
- Qwai biyu tare da 1 dukan hatsi na hatsi, 1/3 avocado, da salsa
- 2 qwai (wuya Boiled) tare da 1-2 servings na dukan hatsi abincin
- A 2-kwai omelet tare da kayan lambu tare da 1 ¼ kofin strawberries
- 1 smoothie: ½ banana, 2 strawberries, 1 kofin almond madara, 1 teaspoon nut man shanu, 1 tablespoon flaxseed
- ½ kofin dafa oatmeal (aka yi da ruwa) tare da 2 tablespoons yankakken walnuts da ¾ kofin blueberries
- 1 yogurt Girkanci mai sauƙi maras nauyi tare da 1 kofin raspberries da 2 Tablespoons slivered almonds
Sauran karin kayan karin kumallo sun hada da:
- Sauran Kwayoyin Cikakken Gurasar Florentine
- Easy Flax karin kumallo Pudding Recipe
- Easy Low-Carb Pancakes tare da Almond Abincin girke-girke
Ka tuna kada ka guji ƙara kowane sukari zuwa abincinka ko abin sha, kamar safiya kofi. A cikin daidaituwa, zaka iya zaɓar madadin mai dadi kamar Splenda (sucralose).
Abincin rana
A abincin rana, cike da kanka da wasu sunadarai, kayan lambu, da hatsi.
- Salatin: Ganye, veggies, 1/2 kofin wake da kuma miya tare da karamin toasted dukan hatsi roll
- Cikakken Gurasar Abinci: Ganye da kuma 4 a cikin ƙwayar kaza da aka ƙera da aka gina a cikin wani matsakaici na ƙwayar hatsi tare da tsirrai da mustard, tare da ɗayan 'ya'yan itace
- Cikakken Gum: Cutar da sinadarin sunadarai (naman saro, cakus mai tsada, kaza, sabo mai turkey), ganye, albasa, tumatir, avocado, da kuma 1/4 kofin shelled sunflower tsaba. Hakanan zaka iya kaya pita da kifi, ko da yake iyakance nau'in da adadin saboda abun ciki na Mercury. Peanut man shanu ne wani zaɓi mai kyau mai gina jiki.
Abincin dare
Abincin abincin dare ya ƙunshi furotin da kayan lambu marasa tsirrai. Misalin misalai sun haɗa da:
- Turkey turkey burger on 1 dukan hatsi Bun tare da ½ kofin gasashe mai dadi dankali da babban salatin
- Gishiri, kayan gishiri ko daɗaɗɗen kayan lambu ba tare da sunadarai ba tare da 2 nauyin gina jiki da 1 kofin launin ruwan kasa shinkafa, quinoa, dukan alkama alkama
Misalan kayan lambu marasa kayan lambu sun hada da:
- Ganye (alal misali, alayyafo, albashi, kale)
- Broccoli
- Karas
- Green wake
- Tumatir
- Albasa
- Namomin kaza
Sauran kayan girbin abincin dare sun hada da:
- Chicken ko Beef Fajitas Recipe
- Amintattun Salmon
- Basil Chicken tare da kayan lambu
Gurasa
Duk da yake yana iya zama mai jaraba su sha abin sha (alal misali, soda ko shayi mai sha) da kuma abincin abincin (misali, candy, kukis, ice cream, da donuts) a rana, kuna son kauce wa waɗannan.
Tsayawa ga abincinku zuwa kimanin 15 zuwa 30 grams na carbohydrates zai taimaka wajen sarrafa jinin jini. Abincin abun kwanciyar hankali yana da mahimmanci. Ga wasu samfurori masu fasali:
- 1 yak mai ƙoda mai tsada tare da ƙwayar hatsi guda biyar ko gurasar shinkafa biyar
- 1 kananan itacen apple tare da 1 oz na cuku mai tsami ko 1 tablespoon nut man shanu
- 3 kofuna waɗanda iska-popped popcorn tare da 1/4 kofin kwayoyi
- 20 ci abinci mai ciwon sukari
Ga wasu ra'ayoyin don abincin da za a ci gaban gaba. Ƙara crackers ko tortures kwakwalwan kwamfuta domin samun cancantar carbohydrates da ake buƙata ta abincin. Har ila yau, cin kowane biyu zuwa uku na uku zai taimaka wajen kiyaye matakan jinin ku na karuwa kuma ku guje wa hanyoyi.
- Gashin Gurasa Gishiri Hummu s
- Saurin Kayan Gudarar Saucamole
Kalma Daga Verywell
A ƙarshe, lokacin bin bin abincin gishiri mai sarrafa jiki, yana da muhimmanci a bi shawarwarin likitanku da / ko masu ciwon sukari. Wannan hanya za ku iya ci gaba da yaduwar jini a kan manufa, kuma kuna fatan za ku guje wa bukatun insulin.
Bugu da ƙari, tabbatar da tattaunawar da likitanku sau nawa da kuma lokacin da ya kamata ku binciki matakan jini na jini, kamar yadda waɗannan lambobin zasu iya shafar shirin ku. A ƙarshe, yin magana da likitanka game da motsa jiki a lokacin ciki, kamar yadda aikin yau da kullum zai taimaka wajen inganta glucose control.
> Sources:
> Cibiyar Kasuwancin Amirka da Magungunan Tsarin Kwayoyi da Gynecologists. (2013). Tambayoyi da yawa: Gurasar cutar.
> Ƙungiyar Ciwon Yankakken Amirka. (2016). Mene ne Ciwon sukari Gestational?
> Coustan DR. Ilimi na haƙuri: Ƙwararren ciwon sukari na ƙwayoyin cuta (Beyond the Basics). Nathan DM, Greene MF. Na zamani. Waltham, MA: UpToDate Inc.
> Hans S, Middleton P, Shepherd E, Van Ryswyk E. Crowther CA. Daban-daban iri na shawara na abinci ga mata masu fama da ciwon sukari. Cochrane Database Syst Rev. 2017 Feb 25; > 2: CD009275.
> Poomalar GK. Canje-canje a cikin tsarin gudanarwa na ciwon sukari gestational mellitus. Duniya J Ciwon sukari. 2015 Mar 15; 6 (2): 284-95.