Lafiya

Ciwon sukari da abincin shuka

Cuta mai amsa abinci.

Ciwon sukari na nau'in 2 yana ɗaya daga cikin manyan cututtuka masu tsanani da abinci kaɗai zai iya hana, sarrafa da kuma a yawancin lokuta juyar da shi. Abincin shuka — musamman abincin shuka na dukan hatsi — yana nuna mafi ƙarfin tasirin hana kuma mafi daidaitattun sakamakon juyarwa a cikin gwaje-gwaje.

Abin da bincike ke nunawa

Binciken Lafiya na Adventist-2 ya bi mutane manya 60,000 a fadin kungiyoyin abinci kuma ya gano cewa vegans suna da kusan rabi na haɗarin ciwon sukari na masu cin ganyayyaki, da kuma kashi huɗu na haɗarin masu cin nama, tare da gradient yana ci gaba bayan daidaitawa don BMI, shekaru, motsa jiki da tarihin iyali. EPIC-Oxford da Binciken Lafiya na Ma'aikatan Nursing sun ba da rahoton irin waɗannan alamu. Binciken BROAD na 2018 (New Zealand) da gwaje-gwajen asibiti na Barnard a Kwamitin Likitoci sun gano raguwar HbA1c mai mahimmanci a kan abincin shuka na dukan hatsi, sau da yawa fiye da abincin ciwon sukari na yau da kullun.

Me yasa yake aiki

Abincin shuka yawanci suna da yawan fiber, ƙananan mai mai cike da kitse, ƙananan adadin kuzari da yawan magnesium, polyphenols da resistant starch — duk waɗannan suna inganta hankalin insulin. Mai mai cike da kitse daga nama da madara yana da alaƙa da rashin hankalin insulin; maye gurbinsa da mai mai monounsaturated da polyunsaturated yana inganta duka sukarin jini na azumi da HbA1c.

Abin da za a ci

Gina abinci a kusa da: legumes (mafi mahimmanci abinci mai kariya daga ciwon sukari), dukan hatsi (hatsi, sha'ir, shinkafa mai launin ruwan kasa, quinoa), kayan lambu marasa sitaci, goro da iri, da dukan 'ya'yan itace (haka, har da ayaba). Iyakance mai mai refined, gari mai refined, sukari da nama na roba da aka sarrafa. Berries, ganyen ganye, wake da hatsi tare suna rufe mafi yawan tushe.

"Yawancin gwaje-gwaje da jerin lamuran asibiti suna ba da rahoton raguwar cutar — musamman a cikin shekaru biyar na farko bayan gano cutar."
— Binciken BROAD, NZ 2018

Tsarin aiki

Karin kumallo: hatsi da aka yanke da karfe tare da berries da walnuts. Abincin rana: miyan lentil-vegetable tare da burodin dukan hatsi. Abincin dare: curry na kaji tare da shinkafa mai launin ruwan kasa da ganyen da aka soya. Abincin ciye-ciye: hummus tare da kayan lambu, apple tare da man gyada, ɗan handful na almonds. An nuna wannan tsarin a cikin gwaji bayan gwaji don rage sukarin jini na azumi a cikin makonni.

Idan kuna da ciwon sukari na nau'in 2

Yi aiki tare da likitanku

Abincin shuka yawanci yana rage buƙatun insulin da magani da sauri. Dole ne a daidaita adadin don guje wa hypoglycaemia.

Gana HbA1c kowane wata 3

Zai yuwu ya faɗi. Yi amfani da bayanan don tattauna raguwar magani da lafiya.

Kada ku ji tsoron 'ya'yan itace

Dukan 'ya'yan itace yana inganta sakamako; ruwan 'ya'yan itace ba ya. Babu wata shaida da za a ji tsoron ayaba, mangwaro ko inabi.

Kalli rabo na refined carbs

Burodin fari, shinkafa fari da pastries suna haɓaka glucose ba tare da la'akari da ko vegan ne ba.

Yawan cututtuka na nau'in 2 ta hanyar abinci

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

Tonstad et al., Diabetes Care 2009

Abin da ke canzawa, da sauri

−1.2%

Raguwar HbA1c

BROAD 2018, abincin shuka na dukan hatsi vs kulawa, makonni 12

−43%

ƙarancin insulin da ake buƙata

Gwargwaron Kwamitin Likitoci na Barnard, makonni 22

−7 kg

matsakaicin asarar nauyi

ba tare da iyakance adadin kuzari ba, sashin shuka

Shekaru 5

mafi girman damar juyawa

daga lokacin gano cutar

Tambayoyi na gama gari a wata na farko

Shin abincin vegan zai iya juyar da ciwon sukari na nau'in 2?

Yawancin gwaje-gwaje da jerin lamuran asibiti suna ba da rahoton raguwar cutar, musamman lokacin da aka haɗa shi da raguwar nauyi mai matsakaici. Juyawa yana yiwuwa a cikin shekaru biyar na farko bayan gano cutar.

Menene game da nau'in 1?

Ba za a iya juyar da ciwon sukari na nau'in 1 ba ta hanyar abinci, amma abincin shuka yana inganta hankalin insulin kuma yana iya rage buƙatun insulin na yau da kullun.

Shin carbohydrates shine matsalar?

Refined carbs da ƙara sugar su ne. Dukan alkama carbs da wake suna inganta alamun ciwon sukari akai-akai a cikin gwaje-gwaje.

Menene game da keto?

Bincike na ɗan gajeren lokaci yana nuna cewa keto zai iya rage HbA1c da sauri, amma sakamakon zuciya na dogon lokaci yana da ban damuwa. Abincin shuka na dukan hatsi yana da fa'idar sukarin jini da na zuciya.

Ku ci don sarrafa sukarin jini

Idan ku ko wani a cikin iyalin ku yana cikin haɗari, abincin shuka shine mafi ƙarfin mai motsawa a cikin shaidar.

Karanta game da lafiya Bincika girke-girke