Oats da aka yanke da berries da gyada — karamin kumallo mai dacewa da ciwon sukari
Lafiya

Ciwon zaki da abinci mai ganyayyaki

Cuta mai saurin amsawa ga abinci.

Ciwon zaki irin na 2 na ɗaya daga cikin manyan cututtuka masu tsanani waɗanda abinci kadai zai iya hanawa, sarrafawa da kuma a lokuta da yawa juyarwa. Abinci mai ganyayyaki — musamman abinci mai ganyayyaki gabaɗaya — yana nuna mafi ƙarfin tasiri na rigakafi da kuma mafi daidaito sakamakon juyawa a gwaje-gwaje.

−1.2%Raguwar HbA1c
−43%ƙananan insulin da ake buƙata
−7 kgmatsakaicin raguwar nauyi
Shekaru 5mafi girman damar juyawa

Abin da bincike suka nuna

Binciken Lafiya na Adventist-2 ya bi diddigin manya 60,000 a cikin rukunin abinci daban-daban kuma ya gano cewa masu cin ganyayyaki suna da kusan rabin haɗarin ciwon sukari na masu cin ganyayyaki da ƙwai da madara, kuma kwata na haɗarin masu cin nama, tare da gradient yana dawwama bayan an daidaita matsayin BMI, shekaru, motsa jiki da tarihin iyali. EPIC-Oxford da Binciken Lafiyar Nurses sun bayar da rahoton irin waɗannan alamu. Binciken BROAD na 2018 (New Zealand) da gwaje-gwajen asibiti na Barnard a Kwamitin Likitoci sun gano raguwar HbA1c a kan abinci mai ganyayyaki gabaɗaya, sau da yawa fiye da abinci na ciwon sukari na yau da kullun.

Me yasa yake aiki

Abinci mai ganyayyaki galibi yana da fiber mai yawa, mai ƙananan kitse mai ƙwayar cuta, mai ƙananan adadin kalori kuma mai yawan magnesium, polyphenols da sitaci mai tsayayya — duk waɗannan suna inganta ingancin insulin. Kitse mai ƙwayar cuta daga nama da kayan kiwo yana da alaƙa da kansa da juriya na insulin; maye gurbinsa da kitsen shuka marasa ƙwayar cuta da ƙwayar cuta yana inganta duka glucose mai azumi da HbA1c.

Gilashin kayan lambu a cikin gidan ajiya — rukunin abinci mafi mahimmanci ga ciwon sukari
Kayan lambu sune rukunin abinci guda ɗaya mafi alaƙa da ƙananan haɗarin ciwon sukari.

Abin da za a ci

Gina abinci a kusa da: kayan lambu (rukunin abinci mafi mahimmanci ga ciwon sukari), hatsi gabaɗaya (oats, sha'ir, shinkafa mai ruwan kasa, quinoa), kayan lambu marasa sitaci, kwayoyi da tsaba, da 'ya'yan itace gabaɗaya (haka ne, gami da ayaba). Iyakance mai mai tacewa, garin masara mai tacewa, sukari da nama na roba da aka sarrafa. Berries, kayan lambu masu ganye, wake da oats tare suna rufe yawancin abubuwan.

Mai duba glucose da kwano na berries a kan teburin dafa abinci
Yawancin masu karatu suna ganin HbA1c ya ragu cikin makonni 12.

"Yawancin gwaje-gwaje da jerin abubuwan asibiti sun nuna raguwar cutar — musamman a cikin shekaru biyar na farko bayan an gano cutar."

— Binciken BROAD, NZ 2018

Tsarin a aikace

Karamin kumallo: garin oats da berries da gyada. Abincin rana: miyan lentils da kayan lambu tare da burodi na hatsi gabaɗaya. Abincin dare: curry na chickpea da shinkafa mai ruwan kasa da ganyen dafaffe. Abun ciye-ciye: hummus da kayan lambu, apple da man gyada, ɗan gyada. An nuna wannan tsarin a gwaji bayan gwaji don rage glucose mai azumi cikin makonni.

Idan kana da ciwon sukari na irin na 2 tuni

Yi aiki tare da likitanka

Abinci mai ganyayyaki galibi yana rage insulin da bukatun magani da sauri. Dole ne a daidaita adadin don kauce wa hypoglycaemia.

Bibiyi HbA1c kowane wata 3

Zai yiwu ya ragu. Yi amfani da bayanan don tattauna raguwar magani da aminci.

Kada ka ji tsoron 'ya'yan itace

Dukan 'ya'yan itace yana inganta sakamako; ruwan 'ya'yan itace ba ya yi. Babu wata hujja don tsoron ayaba, mangwaro ko inabi.

Kalli yawan adadin carbohydrates masu tacewa

Burodi fari, shinkafa fari da kukis suna haɓaka glucose ba tare da la'akari da ko sune vegan ba.

Yawan adadin cutar ciwon sukari na irin na 2 ta hanyar abinci

Binciken Lafiya na Adventist-2 — manya 60,903, daidaita da shekaru, BMI, motsa jiki, tarihin iyali.

Tonstad et al., Kula da Ciwon Sukari 2009

Abin da ke canzawa, da kuma yadda sauri

−1.2%
Raguwar HbA1c
BROAD 2018, abinci mai ganyayyaki gabaɗaya vs sarrafawa, makonni 12
−43%
ƙananan insulin da ake buƙata
Gwaji na Kwamitin Likitoci na Barnard, makonni 22
−7 kg
matsakaicin raguwar nauyi
ba tare da iyakance kalori ba, reshen abinci mai ganyayyaki
Shekaru 5
mafi girman damar juyawa
daga lokacin gano cutar

Abinci masu taimakawa vs. abinci masu cutarwa

Tasiri a kan ingancin insulin, glucose mai azumi, da HbA1c.

Ku ci karinMe yasaKu ci ƙanananMe yasa
Wake & lentilsSoluble fibre yana rage shigar glucoseJan nama & nama da aka sarrafaHeme iron yana lalata beta cells
Kayan lambu masu ganyeMagnesium yana inganta siginar insulinAbin sha mai sukariYana haɓaka glucose & yana haifar da hanta mai kitse
Hatsi gabaɗayaFibre + magnesium + chromiumGarin masara fariYana haɓaka glucose ba tare da cikawa ba
BerriesAnthocyanins yana rage juriya na insulinCukuKitse mai ƙwayar cuta → lipid na tsoka
Kwayoyi & tsabaFats masu lafiya suna rage glucose bayan cin abinciMai mai zafiKitse mai ƙwayar cuta → juriya na insulin

Tushe: Barnard 2009 (GEICO), Kahleova 2020.

Hanyar, a cikin sakin layi ɗaya

Ciwon sukari irin na 2 shine, ainihin, kitsen intramuscular da intrahepatic yana toshe insulin daga yin aikinsa. Kitse mai ƙwayar cuta daga nama, kayan kiwo da mai mai zafi yana ciyar da wannan tarin kitse; fiber da carbohydrates na shuka marasa tacewa suna share shi. Binciken PREDIMED-Plus, Lifestyle Heart and BROAD duka sun haɗu a kan gano guda ɗaya: abincin ganyayyaki gabaɗaya yana inganta ingancin insulin cikin kwanaki, kafin duk wani raguwar nauyi ya faru.

Abin da "juyawa" ke nufi a zahiri

A cikin littattafan asibiti, ana ɗaukar ciwon sukari irin na 2 a matsayin mai raguwa lokacin da HbA1c ya kasance ƙasa da 6.5% (48 mmol/mol) na akalla watanni uku ba tare da magani ba. Binciken DiRECT (2018) ya cimma wannan a cikin 46% na mahalarta tare da abincin ruwa mai ƙananan kalori; binciken BROAD (2017) da binciken GEICO na Barnard sun kai matakan kwatankwacin tare da abincin ganyayyaki gabaɗaya — mai dorewa, ba hadari ba. Ciwon sukari irin na 1 ba mai juyawa bane, amma abinci mai ganyayyaki yana rage bukatun insulin kuma yana inganta sakamakon cututtukan zuciya.

Abin da za a ci gobe

Karamin kumallo: garin oats da berries, flax da aka niƙe, madara na waken soya. Abincin rana: babban kwano na wake da hatsi (lentils, shinkafa mai ruwan kasa, kayan lambu da aka gasa, tahini). Abincin dare: kayan lambu da aka dafa da tofu a kan quinoa, ko ganye na chickpea da burodi mai gabaɗaya. Abun ciye-ciye: 'ya'yan itace, kayan lambu danye da hummus, ɗan gyada. Rage: sukari mai tacewa, garin masara fari, duk mai idan zai yiwu, kuma musamman jan nama da nama da aka sarrafa.

Yawan adadin cutar ciwon sukari na irin na 2 ta hanyar abinci

Binciken Lafiya na Adventist-2; n=60,903; daidaita da BMI, shekaru, jinsi, motsa jiki.

Tushe: Tonstad et al., Kula da Ciwon Sukari 2009.

Yadda abincin shuka ya shiga kula da ciwon sukari

  1. 1955

    Walter Kempner

    Likitan Duke ya daidaita tsananin ciwon sukari a cikin daruruwan marasa lafiya tare da abincin shinkafa da 'ya'yan itace - tun kafin a fahimci tsarin.

  2. 1979

    Gwaje-gwajen James Anderson

    Abincin shuka mai fiber mai yawa yana rage bukatun insulin da rabi a cikin makonni. An maimaita bayanan kuma an yi watsi da su tsawon shekaru da yawa.

  3. 2006

    Gwaji na PCRM mai cin ganyayyaki marar kitse

    Gwaji na Neal Barnard ya nuna cewa abincin cin ganyayyaki marar kitse ya fi jagororin abinci na ciwon sukari na yau da kullun.

  4. 2018

    Gwaji na DiRECT

    An tabbatar da cewa rage-rage nauyi shine hanyar da za a iya warke daga ciwon sukari na type 2 a cikin kula da lafiya na farko. Abincin shuka ya zama babban ka'ida na warkewa.

  5. 2023

    An sabunta matakan ADA

    American Diabetes Association a hukumance ta lissafa hanyoyin cin abinci na shuka a tsakanin hanyoyin da aka ba da shawarar don rigakafi da gudanarwa.

Dabi'un yau da kullun da ke motsa sukarin jini

Fara yini da fiber

Oats tare da berries da ground flax yana rage matakin glucose na safe fiye da kowane nau'in hatsin karin kumallo.

Yi tafiya bayan cin abinci

Minti goma na tafiya mai sauƙi bayan cin abinci yana rage matakin glucose bayan cin abinci da kashi 12-22% a gwaji bayan gwaji.

Gina abinci a kusa da legumes

Wake, lentil da chickpeas sune mafi kyawun rukunin abinci guda ɗaya don insulin sensitivity. Yi nufin cin kofi hutu kowace rana.

A guje wa ruwan sukari

Abubuwan sha masu laushi, ruwan 'ya'yan itace da kofi mai zaki suna haifar da cutar ga sukarin jini fiye da kowane abinci mai kauri. Madadin haka a sha ruwa, shayi da madarar shuka marar zaki.

Tambayoyi na yau da kullun

Shin abincin vegan zai iya juyar da ciwon sukari na irin na 2?

Yawancin gwaje-gwaje da jerin rahotannin asibiti sun nuna raguwar cutar, musamman idan aka haɗa shi da ɗan raguwar nauyi. Juyarwa yana yiwuwa a cikin shekaru biyar na farko bayan an gano cutar.

Game da irin na 1 fa?

Ba za a iya juyar da ciwon sukari irin na 1 ta hanyar abinci ba, amma abinci mai ganyayyaki yana inganta ingancin insulin kuma yana iya rage bukatun insulin na yau da kullun.

Shin carbohydrates shine matsalar?

Carbohydrates masu tacewa da kuma ƙarin sukari sune matsalar. Hatsi gabaɗaya da kayan lambu suna inganta alamomin ciwon sukari a gwaje-gwaje.

Game da keto fa?

Bincike na ɗan gajeren lokaci sun nuna keto na iya rage HbA1c da sauri, amma sakamakon cututtukan zuciya na dogon lokaci yana da haɗari. Abincin ganyayyaki gabaɗaya yana da amfanin sarrafa sukari a jini da kuma lafiyar zuciya.

Tambayoyi na musamman game da ciwon sukari

Ya kamata in rage cin 'ya'yan itace saboda sukari?

A'a. Dukan 'ya'yan itace yana inganta sakamakon ciwon sukari a cikin kowane babban bincike. Fibre, ruwa da polyphenols suna rama sukari; alaƙar da ke tsakanin cin 'ya'yan itace da haɗarin ciwon sukari baya dogon lokaci. Guji ruwan 'ya'yan itace.

Game da abinci na ketogenic fa?

Keto yana rage HbA1c na ɗan gajeren lokaci ta hanyar cire carbohydrate amma yana haɓaka LDL cholesterol da haɗarin cututtukan zuciya — manyan abubuwan da ke haifar da mutuwa a ciwon sukari. Abincin ganyayyaki yana cimma kamanceceniya da sarrafa HbA1c tare da amfanin cututtukan zuciya yana tafiya daidai.

Zan iya daina insulin?

Yawancin marasa lafiya na irin na 2 za su iya, tare da kulawar likita da abinci mai ganyayyaki gabaɗaya. Ragewar adadin insulin na 30–100% suna yau da kullun a cikin makonni 8 na farko. Kada ka taɓa daina ko rage insulin ba tare da likitanka ba.

Game da ciwon sukari na ciki fa?

Abincin ganyayyaki gabaɗaya yana da alaƙa da ƙananan haɗarin ciwon sukari na ciki (Nurses' Health Study II). Ga lokuta masu aiki, abinci mai wadataccen kayan lambu, hatsi gabaɗaya da kayan lambu yana inganta sarrafa glycaemic lafiya yayin ciki.

Abubuwan da shaidu suka nuna

Cutar sikari nau'i na 2 tana da alaƙa ta kut-da-kut da abinci, kuma mafi ƙarfi jigon abinci a gwaje-gwajen asibiti shine na tushen shuka.

  1. Abincin tushen shuka yana rage haɗarin kamuwa da ciwon sukari nau'i na 2 da kusan 30%.

    Binciken Lafiya na Adventist-2 (n>60,000) ya gano cewa masu cin ganyayyaki suna da kashi 62% ƙananan haɗarin ciwon sukari nau'i na 2 idan aka kwatanta da waɗanda ba masu cin ganyayyaki ba; wani bincike na meta na JAMA Internal Medicine na 2019 na cohorts tara (n>300,000) ya sanya rage haɗarin cutar ga abincin tushen shuka mai lafiya a 23–30%.[1][2]

  2. Abincin cin ganyayyaki mai ƙarancin mai na iya rage HbA1c fiye da abincin da ADA ta ba da shawarar.

    Wani gwaji na gwaji na makonni 22 da aka buga a cikin Diabetes Care (Barnard et al., 2006) ya gano cewa abincin cin ganyayyaki mai ƙarancin mai ya rage HbA1c da maki 1.23 idan aka kwatanta da 0.38 akan abincin ADA na gargajiya, yayin da kuma yake rage LDL cholesterol da nauyin jiki.[3]

  3. Haɓakar insulin yana inganta cikin makonni akan tsarin abinci mai tushen shuka gabaɗaya.

    Gwaje-gwaje da yawa na ɗan gajeren lokaci (makonni 4–16) ta amfani da haƙurin glucose na baki da HOMA-IR suna nuna ingantattun ci gaba a cikin haɓakar insulin, ko da kafin mahimmancin asarar nauyi — wanda ke nuna kitsen ciki a matsayin babban tsarin aiki.[4]

Majiya

  1. Tonstad S. et al., 'Type of vegetarian diet, body weight, and prevalence of type 2 diabetes', Diabetes Care, 2009 (AHS-2)
  2. Qian F. et al., 'Association between plant-based dietary patterns and risk of type 2 diabetes', JAMA Internal Medicine, 2019
  3. Barnard N. et al., 'A low-fat vegan diet improves glycemic control and cardiovascular risk factors in type 2 diabetes', Diabetes Care, 2006
  4. Kahleova H. et al., 'A plant-based dietary intervention improves beta-cell function', Nutrients, 2018

Ku ci don sarrafa sukari a jini

Idan kai ko wani a cikin iyalinka yana cikin haɗari, abincin ganyayyaki shine mafi ƙarfin abinci a cikin shaidar.

Kara karantawa game da lafiyaBincika girke-girke

Abubuwan karatu masu alaƙa

Lafiya

Kiba da abincin tushen shuke-shuke

Hanyar ita ce adadin kuzari.

Lafiya

Cutar zuciya da abinci mai ganyayyaki

Abincin cuta da aka gina.

Lafiya

Babban cholesterol da abincin da ya danganta da tsire-tsire

Alamar da ke amsa abinci mafi aminci.

Muhimman Abubuwan Lura

  • Ciwon sukari na nau'in 2 yana iya hana shi kuma, a yawancin lokuta, a juya shi tare da abincin tushen shuka na dukkannin abinci.
  • Nazarin PREDIMED, Adventist Health, da BROAD duk sun nuna manyan raguwa a faruwar cutar da ci gabanta.
  • Fiber, ba carbohydrate ba, shine mafi karfi mai annabta abinci na kula da matakin sukari a jini.
  • Rage nauyi yana da amfani amma ba lallai ba ne — abincin kadai yana haifar da manyan ci gaba.

Raba wannan shafi

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Tambayoyin da Ake Yawan Yi

Carbohydrates masu tacewa ne. Carbohydrates na duka-abinci — wake, dafaffen wake, hatsi gabaɗaya, 'ya'yan itace — suna inganta hankalin insulin a gwajin da aka sarrafa. Bambanci tsakanin wuka da tacewa yana da mahimmanci.

Ci gaba da Karatu

Lafiya
Gabaɗayan shaidar abinci.
Kiba
Mafi kusurwar haɗin gwiwar cuta.
Girke-girke
Abinci na duka-abinci, mai yawan fiber.