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 suga na nau'i na 2 na amsa ga abinci, motsa jiki, magani da sarrafa kiba. Wasu mutane suna samun kawar da cutar, musamman bayan rage kiba sosai, amma wannan ba magani ne na har abada ba. Abincin tsirrai mai kyau na iya taimakawa wajen rage hadari da inganta sarrafa matakin sukari a jini; wasu tsarin abinci da aka tsara da kyau suma za su iya aiki.

−0.96Makin HbA1c a cikin makonni 22
43%rage maganin ciwon suga
−6.5 kgmatsakaicin canjin nauyi
23%ƙarancin haɗarin ciwon suga

Abin da bincike suka nuna

Binciken Adventist Health Study-2 na manya kusan 61,000 ya gano yawan ciwon suga na 2.9% a cikin vegans, 3.2% a cikin lacto-ovo vegetarians da 7.6% a cikin wadanda ba vegetarians ba. Matsayin da aka daidaita ya yi kasa a cikin duka kungiyoyin vegetarians. A cikin gwajin Barnard na 2006, HbA1c ya fadi da 0.96 idan aka kwatanta da 0.56 kashi dari; bambancin gaba daya tsakanin kungiyoyin ba shi da mahimmanci a kididdiga. BROAD an buga shi a 2017 kuma ya fi nazarin kiba da cholesterol.

Me yasa yake aiki

Abincin tsirrai mai kyau na iya samar da abinci mai yawan zaren fiber, kitse maras guba (unsaturated fats) da abincin da ke da karancin kuzari wadanda ke tallafawa sarrafa kiba da matakin sukari a jini. Hanyoyi da dama na iya bayar da gudunmawa; babu wani abinci guda daya da ke bayyana tasirin. Sauya kitse mai guba da kitse maras guba na iya inganta abubuwan hadarin lafiyar zuciya, yayin da martanin glycemic ya dogara ga abincin gaba daya da kuma mutum.

Kwalaben kayan abinci na legumes, rukuni na abinci da ke rage haɗarin kamuwa da ciwon suga na type-2.
Kayan lambu sune rukunin abinci guda ɗaya mafi alaƙa da ƙananan haɗarin ciwon sukari.

Abin da za a ci

Gina abinci a kusa da legumes, hatsi gaba daya, kayan lambu marasa sitaci, goro, tsaba da ‘ya’yan itace gaba daya, ciki har da ayaba idan sun dace da tsarin carbohydrate dinka. Rage abubuwan sha masu zaki, hatsi da aka sarrafa da abincin da ke da yawan kitse mai guba ko gishiri. Mayukan da basu da kitse mai guba (unsaturated oils) za su iya dacewa da abinci mai kyau. Wake, ganyen lambu, berries da oats sune zabin da ke da amfani, ba magunguna ne na kariya na musamman ba.

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

"Kawar da ciwon suga na nau'i na 2 yana yiwuwa ga wasu mutane, amma ba magani ba ne na har abada kuma yana bukatar ci gaba da sa ido."

Tsarin a aikace

Karin kumallo: datsa (steel-cut oats) da berries da goro (walnuts). Abincin rana: miyar lentil da kayan lambu tare da gurasa na hatsi gaba daya. Abincin dare: curry na chickpea tare da shinkafa ruwan kasa da ganyen lambu da aka soya. Abun ciye-ciye: hummus tare da kayan lambu, tuffa tare da man gyada ko almonds. Daidaita adadin da ya dace da yadda jikinka ke sarrafa glucose, magani da bukatun kuzari; wannan misalin abinci ne, ba magani da aka gwada daban ba.

Idan kana da ciwon sukari na irin na 2 tuni

Yi aiki tare da likitanka

Canje a tsarin abinci na iya rage bukatar magunguna. Kula da matakin glucose sosai idan kana amfani da insulin ko magungunan da ke haddasa karancin glucose (hypoglycaemia); shirya yadda za a daidaita kashi tare da likitanka.

Duba HbA1c bisa tsarin lokaci na tawagar kula da lafiyarka

Gwajin kowane wata uku yana da amfani bayan sauya jinya ko lokacin da ba a kai ga manufa ba; sarrafa matakin da ya tsaya kan gindinsa na iya bukatar duba shi a lokuta marasa yawa. Tattauna duk wani sauyin magani cikin aminci.

Kada ka ji tsoron 'ya'yan itace

‘Ya’yan itace gaba daya za su iya dacewa da tsarin cin abincin ciwon suga, ciki har da ayaba, mangwaro da inabi. Yawan abinci yana da muhimmanci; zabi ‘ya’yan itace gaba daya fiye da ruwan ‘ya’yan itace.

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 kamuwa da ciwon suga na type 2 ta hanyar cin abinci

Adadin mambobi 60,903 na North American Adventists da ke ba da rahoton ciwon suga na type 2. Hoton yawan kamuwa, ba haɗarin nan gaba ba.

% tare da ciwon suga na type 2

  • Wanda ba mai cin ganyayyaki ba7.6
  • Mai cin ganyayyaki a wasu lokuta6.1
  • Mai cin kifi da ganyayyaki4.8
  • Mai cin kayayyakin kiwo da ƙwai da ganyayyaki3.2
  • Mai cin abincin tsirrai kawai (Vegan)2.9

Tonstad et al., Diabetes Care 2009, Tebur 2

Abin da binciken ya auna

−0.96
Makin HbA1c a cikin makonni 22
Rukunin cin abincin vegan mai ƙarancin kitse; Barnard et al., 2006
43%
rage maganin ciwon suga
Mutane 21 daga cikin 49 a cikin rukunin vegan; gwaji guda
−6.5 kg
matsakaicin canjin nauyi
Rukunin Vegan, idan aka kwatanta da −3.1 kg a kan tsarin cin abinci na kwatanta
23%
ƙarancin haɗarin ciwon suga
Mafi yawa idan aka kwatanta da mafi ƙarancin masu cin abincin tsirrai; Qian et al., 2019

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 sarrafaYawan cin abinci yana da nasaba da babban hadarin kamuwa da ciwon suga na nau'i na 2
Kayan lambu masu ganyeSuna samar da zaren fiber da kuma micronutrientsAbin sha mai sukariYana haɓaka glucose & yana haifar da hanta mai kitse
Hatsi gabaɗayaSuna samar da zaren fiber da gina jiki; yawan abinci har yanzu yana da muhimmanciGarin masara fariYawancin lokaci suna da karancin zaren fiber fiye da madadin hatsi gaba daya (whole-grain)
’Ya’yan itace masu zakiSuna samar da zaren fiber da polyphenolsCukuSau da yawa suna da yawan kitse mai guba (saturated fat) da sodium
Kwayoyi & tsabaFats masu lafiya suna rage glucose bayan cin abinciMai mai zafiSuna da yawan kitse mai guba; fi son mayukan da basu da kitse mai guba (unsaturated oils)

Source: American Diabetes Association nutrition therapy consensus report, 2019.

Hanyar, a cikin sakin layi ɗaya

Ciwon suga na nau'i na 2 ya shafi karfin jiki wajen amfani da insulin da kuma rashin isasshen amsa ga insulin, tare da kwayoyin halitta, rarraba kitse a jiki da sauran abubuwan da ke bayar da gudunmawa. Kitse a hanta da tsoka na iya taka rawa, amma zaren fiber ba kawai yana kawar da su ba. Abincin tsirrai mai kyau na iya inganta kiba da ma'aunin rayuwa, kamar yadda aka gani a cikin gwajin BROAD; mafi yawan fa'idar tana da nasaba da rage kiba.

Abin da "juyawa" ke nufi a zahiri

Kawar da ciwon suga na nau'i na 2 gaba daya yana nufin HbA1c kasa da 6.5% na akalla watanni uku ba tare da maganin rage glucose ba. DiRECT ya ba da rahoton kawar da cutar ga 46% na mahalarta gwajin a shekara guda bayan wani shirin rage kiba mai tsanani. Gwaje-gwajen cin tsirrai kamar BROAD da GEICO sun auna nauyi da sauye-sauyen glucose maimakon kawar da cutar. Ciwon suga na nau'i na 1 yana bukatar insulin; shaidar abincin vegan ta shafi alamomin rayuwa ne, ba tabbacin sakamakon lafiyar zuciya na dogon lokaci ba.

Abin da za a ci gobe

Karin kumallo: datsa (rolled oats) da berries, garin flax da madarar waken soya. Abincin rana: kwanon wake da hatsi tare da kayan lambu da aka gasa da tahini. Abincin dare: tofu da aka soya a kan quinoa ko curry na chickpeas tare da gurasa na alkama gaba daya. Abun ciye-ciye: ‘ya’yan itace, kayan lambu tare da hummus ko goro (walnuts). Rage sukari da aka kara, hatsi da aka sarrafa da nama da aka sarrafa; mayukan da basu da kitse mai guba (unsaturated oils) za su iya dacewa. Daidaita adadin carbohydrate da bukatunka.

Daidaitaccen damar kamuwa da ciwon suga na type 2 ta hanyar cin abinci

An daidaita don shekaru, jinsi, ƙabila, ilimi, kuɗin shiga, motsa jiki, BMI da sauran abubuwan rayuwa. 1.0 = wanda ba mai cin ganyayyaki ba; ƙarami ya fi kyau.

daidaitaccen ƙimar damar kamuwa

  • Wanda ba mai cin ganyayyaki ba1
  • Mai cin ganyayyaki a wasu lokuta0.76
  • Mai cin kifi da ganyayyaki0.7
  • Mai cin kayayyakin kiwo da ƙwai da ganyayyaki0.54
  • Mai cin abincin tsirrai kawai (Vegan)0.51

Tonstad et al., Diabetes Care 2009, Tebur 3

Yadda abincin shuka ya shiga kula da ciwon sukari

  1. 2006

    Gwaji na cin abincin vegan mai ƙarancin kitse

    Barnard da abokan aikinsa sun kwatanta tsarin cin abincin vegan mai ƙarancin kitse tare da tsarin cin abincin ADA-guideline a cikin manya masu ciwon suga na type 2.

  2. 2009

    Binciken yawan kamuwa na Adventist

    Tonstad da abokan aikinsa sun ba da rahoton mafi ƙarancin yawan kamuwa da ciwon suga tsakanin masu cin abincin tsirrai kawai (vegans) a cikin rukunin manya sama da 60,000.

  3. 2018

    Gwaji na juriya ga insulin

    Kahleova da abokan aikinsa sun ba da rahoton ingantaccen jin insulin a cikin manya masu kiba marasa ciwon suga a kan tsarin cin abinci na tsirrai mai ƙarancin kitse.

  4. 2019

    Hujjojin bincike da aka tattara

    Qian da abokan aikinsa sun danganta ƙarfin bin tsarin cin abinci na tsirrai — musamman masu lafiya — tare da ƙarancin haɗarin kamuwa da ciwon suga na type 2.

  5. Yau

    Daidaita canje-canjen magani

    Canje-canjen cin abinci na iya rage sukarin jini da sauri. Kada ka taɓa rage insulin ko wasu magungunan ciwon suga ba tare da shawarar likitanka ba.

Dabi'un yau da kullun da ke motsa sukarin jini

Fara yini da fiber

Datsa (oats) tare da berries da garin flax suna samar da zaren fiber. Zabi adadin da ya dace da yadda jikinka ke sarrafa glucose.

Yi tafiya bayan cin abinci

A cikin wani gwaji na crossover na manya 41 da ke dauke da nau'in ciwon suga na 2, tafiya na minti goma bayan kowane babban abinci ya rage yawan glucose bayan cin abinci idan aka kwatanta da tafiya na minti talatin sau daya a rana.

Gina abinci a kusa da legumes

Wake, lentil da chickpeas suna samar da zaren fiber da gina jiki kuma za su iya taimakawa wajen sarrafa glucose. Saka su akai-akai, tare da adadin da ya dace da tsarin cin abincinka.

A guje wa ruwan sukari

Sauya abubuwan sha masu zaki da kofi mai zaki da ruwa, shayi mara zaki ko madarar tsirrai mara zaki da ta dace. Zabi ‘ya’yan itace gaba daya fiye da ruwan ‘ya’yan itace.

Tambayoyi na yau da kullun

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

Abincin masu cin ganyayyaki (vegan) na iya inganta sarrafa glucose da kuma taimakawa wajen rage kiba, amma ba a tabbatar da cewa hakan yana kawar da cutar gaba daya ba ko kuma na musamman ga masu cin ganyayyaki ba. Kawar da cutar ya fi yiwuwa a farkon matakin ciwon suga na nau'i na 2 kuma tare da rage kiba sosai. Ci gaba da sa ido koda kuwa ba a bukatar magani.

Game da irin na 1 fa?

Ciwon suga na nau'i na 1 ba za a iya kawar da shi da abinci ba kuma yana bukatar insulin. Wani karamin gwaji ya nuna cewa abincin vegan mai karancin kitse na iya inganta karfin jiki wajen amfani da insulin da rage bukatar insulin, amma ana bukatar karin bincike. Yi sauye-sauye tare da tawagar kula da ciwon suga.

Shin carbohydrates shine matsalar?

Adadin carbohydrates da ingancin sa duk suna da muhimmanci. Hatsi gaba daya da legumes za su iya dacewa da abincin ciwon suga mai kyau, yayin da hatsi da aka sarrafa da kuma sukari da aka kara ya kamata a rage. Daidaita adadin da ya dace da yadda jikinka ke sarrafa glucose da maganinka maimakon daukar duk carbohydrates a matsayin mara lahani ko masu lahani.

Game da keto fa?

Abincin da ke dauke da karancin carbohydrate da ketogenic na iya inganta HbA1c a takaice. Bin wadannan abinci na dogon lokaci da kuma sakamakon lafiyar zuciya har yanzu ba su tabbata ba, kuma LDL cholesterol na iya karuwa ga wasu mutane. Cin abincin tsirrai mai kyau wani zaɓi ne; zabi tsarin da zai dore tare da tawagar kulawarka.

Tambayoyi na musamman game da ciwon sukari

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

Yawancin lokaci a'a. ‘Ya’yan itace gaba daya za su iya zama wani bangare na abincin ciwon suga mai kyau, kuma yawan cin su yana da nasaba da karancin hadarin ciwon suga na nau'i na 2 a bincike da dama. Carbohydrate din da ke cikinsu har yanzu yana kirguwa: zabi adadin da ya dace kuma ka fi son ‘ya’yan itace gaba daya akan ruwan ‘ya’yan itace.

Game da abinci na ketogenic fa?

Abincin ketogenic na iya rage HbA1c a takaice, amma LDL cholesterol na iya karuwa kuma sakamakon lafiyar zuciya na dogon lokaci ba su tabbata ba. Abincin tsirrai mai kyau kuma na iya inganta ma'aunin glucose da lipid. Babu wata hanya da ke tabbatar da sakamako na musamman; yi la'akari da dorewa, amincin magani da hadarin lafiyar zuciya tare da likitanka.

Zan iya daina insulin?

Wasu mutane masu ciwon suga na nau'i na 2 za su iya rage ko dakatar da insulin bayan sauya abinci da rage kiba, amma wasu suna ci gaba da bukatar sa, kuma yadda ake saurin sauya kashi yana bambanta sosai. Kada ka taba dakatar da ko rage insulin ba tare da likitanka ba; ciwon suga na nau'i na 1 yana bukatar insulin.

Game da ciwon sukari na ciki fa?

Tsarin cin abinci mai kyau na tsirrai yana da nasaba da karancin hadarin kamuwa da ciwon suga na ciki (gestational diabetes), amma wannan ba ya tabbatar da cewa cikakken cin abincin vegan ne ke hana shi. A lokacin ciki, yakamata a kebe jinya ga kowane mutum tare da tawagar kula da ciki da ciwon suga, gami da tsara carbohydrates, abinci mai gina jiki, sa ido kan glucose da magani idan an bukata.

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. Hanyoyin cin abinci na tsirrai suna da alaƙa da ƙarancin haɗarin kamuwa da ciwon suga na type 2.

    Wani bincike na meta-analysis na 2019 wanda ya kunshi bincike tara tare da mahalarta 307,099 ya danganta bin tsarin cin abinci na tsirrai da raguwar kashi 23% na haɗarin kamuwa da ciwon suga na type 2, da kuma kashi 30% na raguwa ga cin abinci na tsirrai masu lafiya. A baya, Adventist Health Study-2 ya gano ƙarancin yawan kamuwa da ciwon suga tsakanin masu cin abincin tsirrai kawai (vegans).[1][2]

  2. Wani tsarin cin abinci na vegan mai ƙarancin kitse ya inganta sarrafa sukarin jini a cikin wani gwaji.

    A cikin wani gwaji na makonni 22 na manya 99 masu ciwon suga na type 2, HbA1c ya faɗi da maki 0.96 a kan tsarin cin abinci na vegan mai ƙarancin kitse idan aka kwatanta da 0.56 a kan tsarin cin abinci na ADA; wannan bambancin bai kasance mai mahimmanci a kididdiga ba. Daga cikin mutanen da magungunansu suka kasance ba su canza ba, raguwar ta kasance 1.23 idan aka kwatanta da 0.38 na maki.[3]

  3. Tsarin cin abinci na tsirrai ya inganta juriya ga insulin ga manya marasa ciwon suga.

    Wani gwaji na bazuwar na makonni 16 na manya 75 masu kiba marasa ciwon suga ya gano cewa tsarin cin abinci na tsirrai mai ƙarancin kitse ya inganta juriya ga insulin idan aka kwatanta da rashin canza cin abinci. Ingantawa ta biyo bayan raguwar nauyin jiki da kitsen ciki.[4]

Majiya

  1. Tonstad S. et al., 'Type of vegetarian diet, body weight, and prevalence of type 2 diabetes', Diabetes Care, 2009
  2. Qian F. et al., 'Association between plant-based dietary patterns and risk of type 2 diabetes', JAMA Intern. Med., 2019
  3. Barnard N.D. 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 and insulin resistance in overweight adults', 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

Cutar da ke da mahimman abubuwan haɗarin abinci.

Lafiya

Babban cholesterol da abincin da ya danganta da tsire-tsire

Alamar da ke amsa abinci mafi aminci.

Muhimman Abubuwan Lura

  • Cin abinci mai gina jiki daga tsirrai na iya taimakawa wajen rage haɗarin kamuwa da ciwon suga na nau'in 2 da inganta sarrafa shi; babban asarar nauyi mai dorewa na iya haifar da murmurewa a wasu mutane.
  • PREDIMED ya yi nazarin abincin Mediterranean, rukunin Adventist sun bincika alaƙar abinci, kuma BROAD ya gwada ƙaramin shirin abincin tsirrai na gabaɗaya da ke mai da hankali kan nauyi da cholesterol.
  • Abincin da ke da wadataccen fiber na iya tallafawa sarrafa sukarin jini; adadin carbohydrates, inganci da martanin mutum ɗaya suma suna da mahimmanci.
  • Ingancin abinci na iya inganta sukarin jini, yayin da babban asarar nauyi mai dorewa yana da mahimmanci don samun murmurewa daga ciwon suga na nau'in 2.

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.