Ana shawartar masu ciwon sukari da su rage yawan amfani da kayan zaki da magunguna don taimakawa wajen sarrafa sukarin jininsu.Amma muhimmin sashi na tsarin cin abinci mai kyau shine cewa yana da daɗi don haka za ku iya tsayawa tare da shi na dogon lokaci-wanda ke nufin ciki har da magani na lokaci-lokaci yana da hankali.Hakan na iya sa ka yi tunanin kocakulanya kamata a guje wa waɗanda ke da ciwon sukari ko kuma idan mutane za su iya, a gaskiya, jin daɗin ƙaunataccen zaki sau ɗaya a wani lokaci.

Idan aka yi la’akari da cewa kusan 1 cikin 10 na Amurkawa suna da ciwon sukari, kuma a lokaci guda, sama da 50% na Amurkawa suna ba da rahoton sha’awar cakulan, yana da kyau a ɗauka cewa yawancin masu ciwon sukari za su ji daɗin ɗan cakulan idan aka ba su dama.Duk da haka, abubuwa kamar ƙara sugars da ƙari kamar caramel, kwayoyi da sauran abubuwan da suka dace na iya sa ya zama mai rudani don ƙarawa a cikin waɗannan shahararrun magunguna ta hanyar da ta dace da burin ku na gina jiki.

Yadda Chocolate ke shafar Sugar Jinin ku

Ana yin cakulan da koko, man shanu, ƙara sukari da madara ko daskararrun kiwo, don haka cin wannan abincin na iya sa sukarin jinin ku ya ƙaru da sauri fiye da abincin da ke da fiber da furotin ko ƙarancin sukari.

"Ku yi imani da shi ko a'a, ana daukar cakulan a matsayin abinci maras-glycemic," Mary Ellen Phipps, MPH, RDN, LD, marubucinLittafin dafa abinci mai sauƙin ciwon sukari, ya ceCin Abinci.Abincin da ke da ƙananan glycemic index yana haifar da ƙara yawan sukarin jini fiye da waɗanda ke da babban glycemic index.

Phipps yana danganta wannan ga kitse da fiber da ake samu a wasu nau'ikan cakulan."Hakika adadin cakulan zai iya tayar da sukarin jinin ku ya dogara da nau'in cakulan, yawan sukarin da ke cikinsa, da kuma irin abincin da kuke ci tare da shi," in ji ta.

Chocolate Nutrition

Lokacin da kuka ciji cikin ɗan cakulan, kuna samun da yawa fiye da ƙara sukari.Wannan abincin a zahiri yana ba da abinci mai ban sha'awa, musamman idan kuna zaɓar nau'in duhu (ko mafi girma).

"Yawancin fa'idodin kiwon lafiya da muke gani ana danganta su da cakulan shine nau'ikan da ke ba da 70 zuwa 85% koko, wanda ake ɗauka a matsayin 'duhuChocolate'," in ji Phipps."Waɗannan nau'ikan cakulan yawanci suna ɗauke da ƙarancin sukari [ƙara] da ƙarin fiber wanda ke da kyau don haɓaka sukarin jini mai ƙarfi.Hakanan sun fi girma a cikin bitamin, ma'adanai da antioxidants. "

Cocoa abin lura ne saboda yana ƙunshe da polyphenols, ko mahaɗan shuka, waɗanda za su iya amfanar lafiyar ɗan adam.A gaskiya ma, wake na koko yana ɗaya daga cikin sanannun tushen polyphenols na abinci.Cocoa kuma ya ƙunshi sunadarai, caffeine da ma'adanai daban-daban, ciki har da potassium, phosphorus, copper, iron, zinc da magnesium.

Amma yayin da cakulan duhu na iya zama zaɓin "mafi kyau-ga-ku" saboda babban abun ciki na koko da ƙarancin ƙara sukari, duk cakulan na iya samarwa.wasuamfanin abinci mai gina jiki.Amma yana da mahimmanci a fahimci ƴan bambance-bambancen da kowane iri-iri ke bayarwa don taimakawa kewaya zaɓin cakulan ku.

Farin Chocolate

Duk da sunacakulana cikin takensa, farin cakulan ba shi da 'yanci daga kowane daskararrun koko.Farin cakulan ya ƙunshi man shanu, madara da sukari ba tare da daskararrun koko ba.

Oza guda na farin cakulan ya ƙunshi game da:

• 160 kcal
• 2 g protein
• 10 g mai
• 18 g carbohydrate
• 18 g sugar
• 0g fiber
• 60mg calcium (6% Darajar yau da kullum)
• 0.08mg irin (0% DV)
• 86 MG potassium (3% DV)

Milk Chocolate

Cakulan madara yana da tsakanin 35% zuwa 55% na yawan koko, wanda ya fi abin da ake samu a cikin farin cakulan amma ƙasa da na cakulan duhu.Cakulan madara yawanci ana yin shi da man koko, sukari, foda madara, lecithin da koko.

Oza ɗaya na cakulan madara ya ƙunshi:

• 152 kcal
• 2 g protein
• 8g ruwa
• 17 g carbohydrates
• 15 g sugar
• 1g fiber
• 53mg calcium (5% DV)
• 0.7mg irin (4% DV)

104 MG potassium (3% DV)

Dark Chocolate

Dark cakulan wani nau'i ne na cakulan da ke ɗauke da daskararrun koko, man shanu da kuma ƙara sukari, ba tare da madara ko man shanu da aka samu a cikin cakulan madara ba.

Oza ɗaya na cakulan duhu (70-85% koko) ya ƙunshi:

• 170 kcal
• 2 g protein
• 12 g mai
• 13 g carbohydrates
• 7 g sugar
• 3g fiber
• 20mg calcium (2% DV)
• 3.4mg irin (19% DV)
• 203 MG potassium (6% DV)

Amfanin Cin Chocolate

Cin cakulan na iya yin fiye da gamsar da haƙori mai zaki kawai.Amfanin cakulan duhu yana da alaƙa da wasu kyawawan fa'idodin kiwon lafiya masu ban sha'awa, godiya ga yawan adadin koko, flavonoids da theobromine da ƙarancin abun ciki na sukari.

Abin baƙin ciki ga masu son farin cakulan da madara, nau'in cakulan tare da ƙananan koko bazai samar da fa'idodi iri ɗaya ba.

Ga wasu fa'idodin da mutane za su iya samu idan sun haɗa da cakulan duhu a cikin abincin su.

Kuna Iya Samun Lafiyar Zuciya

Mutanen da ke da ciwon sukari sunatwice kamar yana iya samun cututtukan zuciya ko bugun jini fiye da waɗanda ba su da ciwon sukari.Kuma cin cakulan cakulan na iya ba da fa'idodin lafiyar zuciya na musamman, musamman godiya ga abun ciki na polyphenol.Polyphenols suna taka rawa wajen samar da nitric oxide, kwayoyin da ke inganta kwararar jini mai kyau, wanda zai iya haifar da rage karfin jini da rage hadarin cututtukan zuciya.

A cikin wani 2019 karatu aAbinci mai gina jikikimantawa matasa da lafiya manya, cin abinci yau da kullun na gram 20 (kimanin 3/4 ounce) na 90%-cakulan koko na tsawon kwanaki 30 yana inganta aikin jijiyoyin jini.Wadannan binciken suna nuna yadda ciki har da cakulan-cocoa mai girma zai iya yin tasiri mai kyau ga lafiyar zuciya.

Kuna Iya Samun Ingantacciyar Kulawar Glucose na Jini

Duk da yake cin cakulan ba zai zama harsashin sihiri ba wanda ke haifar da matakan glucose na jini mai kyau, ciki har da shi a matsayin wani ɓangare na abinci mai kyau na iya taimakawa wajen inganta sarrafa glucose na jini, bisa ga bincike.

Cocoa na iya taimakawa wajen inganta sarrafa glucose ta hanyar rage narkewar carbohydrate da sha a cikin hanji.Bugu da ƙari, wasu shaidu sun nuna cewa koko na iya inganta haɓakar insulin.

Ɗaya daga cikin binciken 2021 a cikinJaridar Aikin Jiki da Magungunan Motsiwanda ya kimanta mata masu ciwon sukari ya gano cewa amfani da cakulan duhu da daidaiton aikin Pilates suna da alaƙa da rage glucose na jini mai azumi.

Zabar Mafi kyawun Chocolate don Ciwon sukari

Chocolate da tsarin cin abinci mai dacewa da ciwon sukari na iya tafiya hannu da hannu tare da ɗan sani.Anan akwai wasu shawarwari kan yadda ake zaɓar mafi kyawun cakulan don ciwon sukari.

Abin da ake nema

Tunda yawancin fa'idodin kiwon lafiya da aka danganta ga cakulan suna da alaƙa da abun ciki na koko, zabar nau'ikan da ke da adadin koko mafi girma hanya ce mai kyau don haɓaka fa'idodin da za a iya samu.

Kuma idan da gaske kuna son rage yawan sukarin da kuka ƙara lokacin da kuke cin cakulan, “Zaku iya zaɓar cakulan da aka zaƙi tare da abubuwan zaƙi marasa gina jiki kamar stevia, 'ya'yan itacen monk, erythritol ko inulin, duk waɗanda ba za su haɓaka sukarin jinin ku ba kamar yadda sauran abubuwan zaki. zai," Kelsey Kunik, RD, mai ba da shawara kan abinci mai gina jiki da mai ba da shawara ga Fin vs Fin, ya fada.Cin Abinci.(Duba jagorarmu ga masu maye gurbin sukari don ƙarin fahimtar abin da zai iya dacewa da ku.)

Zaɓin cakulan da ke da wadataccen abinci mai gina jiki, kamar kwayoyi, na iya zama babban zaɓi ga masu ciwon sukari.Protein da lafiyayyen kitse a cikin goro na iya taimakawa rage sha da sukarin da aka kara a cikin cakulan, kuma zai iya taimaka masa ya cika.

Abin da za a iyakance

Ƙayyadaddun abubuwan da ake ƙara cakulan-sukari, kamar caramel, zaɓi ne mai hikima don sarrafa glucose na jini.Yawan adadin sukari da aka ƙara zai iya ba da gudummawa ga hawan jini da rikice-rikice na ciwon sukari na tsawon lokaci.

Cocoa sarrafa tare da alkali, ko Dutched koko, oyan samun ƴan amfanin gona mahadi.Saboda wannan, yana da kyau a zabi cakulan da ba a yi da koko da aka sarrafa ta wannan hanya ba.

A ƙarshe, iyakance cakulan da ba shi da babban abun ciki na koko, kamar fari ko madara cakulan, yana da mahimmanci.Kuma ku tuna, farin cakulan ba shi da koko, don haka duk wata fa'idar kiwon lafiya da ke da alaƙa da koko ba za ta yi amfani ba.

Nasihu don Haɗa Chocolate a cikin Lafiyayyan Ciwon Suga-Dace Abincin Abinci

Samun ciwon sukari ba yana nufin cewa dole ne ku tafi babu cakulan har tsawon rayuwar ku.Duk da yake ba a ba da shawarar cin abincin alewa mai girman girman gidan wasan kwaikwayo a kowace rana ba, akwai ƙarin hanyoyin gina jiki (kuma har yanzu masu daɗi) don haɗa cakulan a cikin tsarin cin abincin ku:

• Savoring oza na duhu cakulan bayan abinci
• Ana tsoma sabbin berries a cikin cakulan duhu mai narkewa
• Jin daɗin Duhun Chocolate Hummus azaman abun ciye-ciye
• Samun Mug Brownie mai sauri da sauƙi lokacin da kuke buƙatar wani abu mai daɗi

Lokacin da kuke zabar cakulan ku, zaɓi nau'in duhu tare da aƙalla abun ciki na koko 70%, tsaya kan girman yanki mai hankali (oza 1 zuwa 2), sannan kuyi ƙoƙarin jin daɗinsa kusa da lokacin cin abinci ko tare da abun ciye-ciye mai wadatar furotin. taimakawa wajen tallafawa matakan sukari na jini lafiya.

Layin Kasa

Mutanen da ke da ciwon sukari na iya haɗawa da cakulan a cikin abincin su kuma har yanzu suna samun sakamako mai kyau na lafiya.Jin daɗin dandalin cakulan duhu bayan abincin dare ko cizo cikin duhu-cakulan-rufe strawberry a kusa da ranar soyayya wani abu ne da ya kamata ku yi idan kuna jin daɗinsa.

Tare da bin abinci mai dacewa da ciwon sukari, motsa jiki bisa ga shawarwarin likitan ku da kuma kula da damuwa, samun cakulan lokaci-lokaci wani abu ne wanda ba kawai abin jin daɗi ba ne, amma kuma yana iya ba da wasu kyawawan fa'idodin kiwon lafiya!