Talooyin ku saabsan in lagu daro yicib si aad u qaadato cuntada sonkorowgaaga
Inkastoo nuts ay guud ahaan ku badan tahay dufanka hadana had iyo jeer looma tixgelin doorasho wanaagsan ee dufanka yar, cuntooyinka sonkorowga-dareenka, badi waa kiis gaar ah.
Dufanka sare ee Dufanka wanaagsan
Almonds waxay si gaar ah ugu xoogan tahay dufanka aan la cunin ama dufanka caafimaadka leh ee lala xiriiriyay khatarta cudurka wadnaha oo yaraaday.
Waxay sidoo kale taajir ku yihiin fiitamiino E iyo magnesium macdan (taas oo hagaajinaysa socodka dhiigga, oksijiin, iyo nafaqooyinka jirka oo dhan) iyo potassium (taas oo ah qalab elektirito ah oo ku lug leh gudbinta dareenka iyo murqaha).
Faa'iidooyinka loogu talagalay dadka qaba Sonkorowga
Dadka qaba sonkorowga, oo lagu darayo yicibta yaryar ee qorshaha cunnada ayaa u muuqata inay hoos udhacdo kaddib marka cuntada lagu qaado sonkorta dhiigga iyo insulinta.
Dheeraad ah, cunnida miraha oo ay weheliso cuntooyinka sare-glycemic-index waxay si weyn hoos ugu dhacaan glycemic indhaha cuntada waxayna hoos u dhigtaa kor u kaca sonkorta dhiigga kadib cunista.
Inta kale ee warka wanaagsani waa in hal daraasad laga helay in lagu badalayo 20% kalooriyooyinka cuntada ee badmaalka ayaa keenay in la hagaajiyo calaamadaha insulin dareenka iyo heerarka hoose ee kolesteroolka.
Talooyin ku Saabsan Cagaarka Badbaadadaada
- Hayso wax caan ah oo cayayaanka ah sida cunto fudud oo leh miro khudrad ah.
- Isku day subag aan badneyn oo ah subag duban oo ku jirta rooti dhan ama qamadi.
- Saladhyada ugu sarreeya ee yaryar ee la yareeyey ee foornada.
- Kalluun yaryar oo ku dar bariiska, baastada, ama khudaarta cagaaran ee loogu talagalay qallooca.
- Isticmaal yicibyo yar yar oo la jarjarey oo ku yaal meerkuri rooti ku taalo sare ee dubista.
In badan oo ku saabsan Ku darista Badarkaaga Cuntadaada
- Isticmaal caano badi aanad caano ku jirin oo ah sonkorow-saaxiibtinimo, soodhaha, ukunta, iyo cuntooyinka kale.
- Nooc Almond (wax la mid ah cuntada badhkeed) waxaa loo isticmaali karaa cuntooyin badan oo macaan leh.
Cunnooyinka Diabetes-Nooca Dufanka ah
- Ku beddelashada Almond Caano ee Cow Caano
- Low-Carb, Macmacaanka Almond Pie Recipe
- Cunto-yar-yar-yar-yar oo la kariyey oo la sameeyey alaabta Almond
Diabetes-Nadiif ah oo Nadiif ah
- Walxaha Cuntada Yar-Cunto
> Ilo:
> Michele Wien, DrPH, David Bleich, MD, Maya Raghuwanshi, MD, Susan Gould-Forgerite, PhD, Jacqueline Gomes, MBA, Lynn Monahan-Couch, MPH iyo Keiji Oda, MPH. Cunto Tufan iyo Cudurrada Wadnaha ee Dadka Qaangaarka ah ee qaba cudurka Prediabetes. Wargeyska Kuliyada Nafaqada Maraykanka. 2010 29 (3): 189-197.
> Kendall Cw, Josse Ar, Esfahani A, Jenkins DJ. Nuts, Cudurka Metabolic and Diabetes. Wargeyska Ingiriiska ee Nafaqada. 2010 104 (4): 465-73.