Daidaita Halinku da Abinci

Kodayake tasirin abincin mai ciwon sukari ya fi ban mamaki, zaku iya ganin cewa ba lallai ne carbohydrates su zama masu daɗi don haifar da kololuwa da kwari a cikin sukari na jini.

Don haka, kuna iya mamakin -tunda insulin yana daidaita sukari na jini da sauri, me yasa kuke damuwa?

Ƙarfin Asirin Insulin

Ga matsalar: insulin ba shine kawai mai daidaita glucose na jini ba, kodayake likitoci da yawa suna ci gaba da tunanin hakan. Insulin shine ainihin hormone girma girma ; lokacin da ya kai kololuwa, yana sanya jiki cikin girma da yanayin ajiya. Ofaya daga cikin hanyoyin da take yin hakan shine kashe enzymes masu ƙonawa KASHE da enzymes mai kitse ON, wanda shine dalilin da ya sa yawan cin sukari mai yawa na iya yin kitso.

A matsayinta na mai kula da haɓaka girma, insulin yana tsara ayyukan sauran hormones da yawa, gami da hawan jini da ke daidaita hormone aldosterone , hormones na haihuwa kamar estrogen kuma testosterone , da hormones damuwa kamar cortisol kuma adrenaline . Don haka, a duk lokacin da insulin ɗinku ya hau sama da ƙasa, duk waɗannan sauran homonin suna tashi sama da ƙasa a cikin martani, tare da tasiri mai tasiri akan yanayin ku, metabolism, ci, hawan jini, kuzari, maida hankali, da daidaiton hormonal.

Bari mu zira ɗaya daga cikin waɗannan abubuwan glucose-insulin spikes:

Bari mu ce kun fara safiyar ku tare da abinci mai wadataccen carbohydrates "mai sauri" (kamar ruwan 'ya'yan lemu, jaka, ko soyayyar gida):

1. A cikin rabin awa, sukari na jini ya tashi, wanda zai iya ba ku ƙarfin kuzari.
2. Gwargwadon aikin ku nan da nan yana sakin insulin a cikin jinin ku don cire ƙarin sukari (glucose) daga cikin jinin ku sannan ku murɗa shi cikin sel.
3. Kimanin mintuna 90 daga baya, yayin da glucose na jini ya faɗi, kuna iya fuskantar “haɗarin sukari” kuma ku ji gajiya, ba da hankali, da yunwa.
4. Dangane da raguwar glucose, jikin ku yana samar da hormones na damuwa wanda ke haɓaka glucose na jini kuma ya hana shi fita daga ƙasa.

Hangry Hypoglycemia

Wannan halayen da yawa na hormone na iya sa wasu su ɗanɗana wahalar jiki da tausayawa tsakanin abinci, galibi ana kiransu da “hypoglycemia” (ƙarancin sukari na jini).A zahiri, haɓakar hypoglycemia na gaske yana da wuya (ban da waɗanda ke shan magungunan rage sukarin jini). Ba wai sukari na jini yana saukowa ƙasa da al'ada tsakanin abinci ba; shi ne cewa yana faɗuwa cikin hanzari ko kuma daga babban kololuwa, yana haifar da wani abin da ke haifar da damuwa.

Nawa ne adrenaline muke magana? A cikin gwaji a ƙasa , masu bincike sun bai wa samari masu ƙoshin lafiya abin sha mai daɗi na glucose (mai ɗauke da kusan adadin sukari kamar yadda za ku samu a cikin gwangwani biyu na oz 12):

Sa'o'i huɗu zuwa biyar bayan yaran sun sha abin sha mai daɗi, matakan adrenaline sun KYAUTA, kuma sun ba da rahoton alamun kamar damuwa, girgiza, da wahalar tattara hankali.

The Invisible Hormonal Roller Coaster

Ka tuna cewa yawancin mu muna cin carbohydrates mai tsafta a kowane abinci, kuma galibi tsakanin abinci ma, muna fassara zuwa manyan allurai 3 zuwa 6 a kowace rana. Cin wannan hanyar yana sanya mu kan abin da ba a iya gani na ciki na abin hawan ciki na tsawon yini (har ma bayan mun yi barci). Shekaru, haɓaka, jinsi, jinsi, abinci, da matakin aiki duk suna tasiri yadda abin hawan mu na cikin gida yake kama da yadda muke amsawa, amma yawancin mu a ƙarshe muna biyan farashin motsin rai ko na zahiri don cin yawancin carbohydrates mara kyau . Gajiya, wahalar mai da hankali, sauyin yanayi, yawan cin abinci, kiba, nauyi, bacin rai, damuwa, fargaba, rashin daidaiton hormonal da rashin bacci duk suna iya yiwuwa, gwargwadon mutum.

To menene mafita? Cin abinci sau shida a rana? Yin bimbini? Ativan? Ritalin ba? Lithium? Zyprexa?

Yaya game da farawa ta hanyar guje wa carbohydrates mai ladabi da manne wa abincin abinci gaba ɗaya wanda ke rage babban juzu'i a cikin glucose na jini da insulin da fari?

Abin takaici, hakan ya fi sauki fiye da yadda ake yi. Sugar a cikin dukkan sifofin sa na shaidan yana da daɗi, arha, ko'ina, kuma mafi jaraba fiye da hodar iblis .

Dubi Ikon Abinci

Yana buƙatar sadaukarwa da yin aiki, amma yana da ƙima. Dubi bambancin nan da nan abinci ɗaya da aka yi a cikin sukari na jini, insulin da matakan adrenaline na waɗannan samari masu kiba:

Kungiyar bincike ta Dakta David Ludwig tana da sha'awar fahimtar yadda glycemic index (GI) na abinci-ma'aunin abinci da sauri ya rushe cikin glucose-yana shafar metabolism. Kungiyar ta tsara karin kumallo guda uku:

Babban kumallo na GI: oatmeal nan take tare da sukari (sucrose) da madara 2%

Karin kumallo na Mid-GI: oatmeal da aka yanke karfe tare da fructose (mai zaki ba tare da glucose ba) da madara 2%

Abincin karin kumallo mai ƙarancin GI: omelet-cuku omelet da sabbin 'ya'yan itace

Lura cewa yayin da oatmeal ba tare da sukari ya yi mafi kyau fiye da oatmeal mai ɗanɗano na sukari ba, shine mafi ƙima, ƙananan carb, marasa hatsi, mara sukari, abinci na karin kumallo wanda ya fi kyau a rage glucose, insulin da adrenaline matakan.

Kwace Wheel

Yawancin mu ba su san yadda za mu fi jin daɗi ba - a zahiri da tausaya - idan mun ci daidai. Idan kun kasance kamar yawancin mutane, an ruɗe ku game da abin da ingantaccen abinci yake da gaske, don haka kuna cin babban carbohydrate, abinci mara kitse kamar hatsi, ruwan 'ya'yan itace da taliya a kowace rana waɗanda ke aiki da gaske metabolism, hormones, da yanayin ku. Kuna iya ɗaukar kanku a matsayin mai baƙin ciki ko mara kyau, babban tashin hankali, ko mai rauni, nau'in yanayi wanda ke da sauƙin ɗauka-amma wataƙila kuna da cikakkiyar lafiya-ko aƙalla mafi kyau-a ƙarƙashin duk wannan sukari.

Tabbas na ga lokuta a cikin aikina na asibiti na mutanen da suka daidaita yanayin su ba tare da magani ba ta hanyar cire gurɓataccen carbohydrate daga abinci ko canzawa zuwa ƙarancin abincin carbohydrate. A farkon wannan shekarar na takaita wannan nazarin ƙasa 2017 don Psychology A yau yana nuna cewa mutanen da ke baƙin ciki waɗanda suka yi canje-canje masu kyau ga abincin su-gami da cire mafi yawan carbohydrate mai ladabi-sun ga ci gaba a yanayin su.

Menene zai iya yi maka?

Ga ƙalubale: kawar da duk carbohydrate mai tsafta na tsawon makonni biyu - don ganin yadda kuke ji. Akwai kyauta jerin ingantattun carbohydrates akan gidan yanar gizona idan kuna buƙata, kuma an infographic a kan Psychology na A yau post game da sukari da Cutar Alzheimer don taimaka muku gano hanyoyin ɓoye sukari a cikin abincin yau da kullun.

Don lafiyar lafiyar hankali!