Mutane da yawa sun yanke shawarar canza salon cin abincinsu don kula da lafiyar su. Abubuwan abinci irin su keto ko ketogenic, waɗanda suke ƙarancin carbohydrates, suna da ƙarin mabiya. Koyaya, Mai yiyuwa ne akwai matan da suke bin wannan salon cin abincin kuma suna son zama ko sun yi ciki kuma suna da shakku kan ko za su iya ci gaba da cin wannan hanyar ko a'a.
Sabili da haka, a cikin labarinmu na yau zamuyi magana game da abincin ketogenic a cikin mata masu ciki don ƙoƙarin warware duk wata shakku da zata iya kasancewa.
Yin ciki a kan keto?
Matsalar samun ciki yana da alaƙa da juriya na insulin, yawan kamu, ciwon sukari ko prediabetes. Yawancin shari'o'in ba a bincikar su saboda ba su da matsala. Saboda haka abinci mai ƙarancin carbohydrates da sugars yana da amfani wajen samun ciki.
Zai yiwu a firgita yayin magana game da keto a cikin ciki, amma wannan yawanci ne yayin da ketosis mai gina jiki (sassaucin rayuwa) ya rikice tare da ketoacidosis, wanda cuta ce.
Idan muka je wurin likita muka tambaye shi game da wannan abincin kuma muka gaya masa cewa a lokacin daukar ciki za mu ci nama, kifi, kwai, kayan lambu, ƙwayoyi masu ƙoshin lafiya kuma mu guji sugars, sarrafawa mai saurin gaske, mai saurin carbohydrates. Idan muka sanya shi kamar haka zaku ga cewa abinci ne mai abinci na gaske kuma mai gina jiki, saboda haka gaba ɗaya mai amfani ga duk wanda yake so ya bi shi ba tare da la'akari da shekarunsa ba ko suna ciki ko a'a.
Dole ne a tuna cewa wannan nau'in abincin ba'a nufin shi azaman cin abinci ne mai sauƙaƙawa ba, amma a matsayin salon cin abinci tare da abincin da yake na gaske ne, kawar da waɗancan abinci da jikin ɗan adam baya jurewa kuma yana haifar da kumburi da sauran matsaloli.
Kuna iya koyo game da irin wannan abincin a cikin mata a cikin labarin mai zuwa: Keto ko low-carb rage cin abinci ga mata
Keto da ciki
A lokacin daukar ciki, abin da aka sani da ciwon ciki na ciki na iya bunkasa. A lokacin daukar ciki, matakan progesterone sun tashi, wannan homon din yana daukaka matakin insulin. Wannan saboda jiki yana so ya kawo cikakken ƙarfinsa na abinci ga ɗan tayi. Saboda haka abu ne na halitta don ƙara yawan glucose na jini da ƙara ƙarfin insulin don faruwa yayin ɗaukar ciki.
Yanzu, da sanin cewa wannan zai faru, dole ne mu guji kamuwa da ciwon suga na cikin ciki. Idan zuwa wannan tsari na kara glucose da insulin zamu kara abinci mai dauke da sinadarin carbohydrates da sugars, wadanda ake jujjuya su zuwa glucose a jikinmu, zai fi sauki a kai ciwon suga na ciki. Hakanan kuma, muna ganin fa'ida daga ƙananan carbohydrate, abincin mai sukari.
Manufa zata kasance matsakaitan carbohydrates don zama ƙasa da debe miligram 90 a cikin mai yankewa a kan komai a ciki. Kuna iya auna glucose na jini kowace safiya tare da gwaji mai sauƙi wanda za'a iya yi a gida. Har ila yau ka tuna cewa dole ne su kasance sama da milligrams 81 a kowace mai yankewa.
Ana iya samun gwajin glucose a sauƙaƙe kuma yana aiki tare da ɗigon jini.
Bugu da kari, tare da irin wannan abincin, tashin zuciya da amai sun ragu, wanda yawanci suna da alaƙa da hypoglycemia, don haka cin abinci mai ƙananan ƙarancin abinci yana rage waɗannan laulayin da amai.
Sauran Fa'idodi na Carananan Carb Salo na ainihin salon cin abinci yayin Ciki
Akwai karatu da yawa kan alakar abinci da ci gaban da ya dace na ciki wanda ya nuna cewa salon cin abinci mai kyau kamar wanda muke ba da shawara yana da fa'idodi da yawa kuma yana taimakawa rage haɗari da yawa kamar:
- Rage damar zubewar ciki.
- Rage cikin ƙwayar cuta.
- Guji damar samun ciwon suga na cikin ciki.
- Akwai ƙananan sassan haihuwa.
- Akwai karancin lahani na haihuwa, macrosomia tayi ma an rage (tayi yana da girma sosai lokacin haihuwarsa)
- Hannun uwa da tayin da suke ci gaba da kamuwa da ciwon sukari na 2.
- Ragewar hawan jini.
Yadda ake yin keto yayin daukar ciki
Da kyau, ya kamata ka fara wannan nau'in ciyar tsakanin watanni 2 zuwa 3 kafin ka sami ciki., don haka idan kuna tunanin yin ciki, lokaci yayi da za ku canza salon cin abincin ku. Idan kun riga kun kasance ciki, babu abin da zai fara canza canjin ma.
Ta hanyar farawa ciki ba tare da juriya na insulin ba tare da sauƙaƙewar canzawa, zamu iya cin gajiyar duk waɗannan fa'idodin da muka tattauna game da wannan salon cin abincin.
Idan kuna tunanin yin ciki, yana da kyau ku je likita don bincike. A cikin wannan nazarin, dole ne ku kalli HbA1c (ma'ana, matakan glucose na watannin baya) gwaji ne wanda ke bada matsakaita, ya ce matsakaita ya zama ƙasa da 5,7%. Hakanan zaka iya fara yin gwajin glucose mai sauri don lura da yadda kuke. Tabbas, yakamata kayi la'akari da yin ciki yayin da glucose dinka ya kasance kasa da milligram 100 a kowane mai yankewa har tsawon makwanni.
Za mu ci gaba da waɗannan gwaje-gwajen a lokacin daukar ciki don ci gaba da lura da kanmu. A wannan yanayin, bari mu tuna cewa dole ne mu tsaya tsakanin miligram 81 zuwa 90 da masu yankewa a matsayin masu dacewa ko kuma aƙalla ƙasa da 100.
Dole ne muyi rikodin glucose na yau da kullun, don mu nuna shi ga likitan mu da kuma rashin bukatar yin gwajin haƙuri, wanda zai iya zama illa a wancan lokacin ga jikinmu kamar yadda ya kasance tare da ƙarancin amfani da glucose na lokaci mai tsawo.
Akwai ku guji yin azumi lokacin da muke ciki, dole ne mu saurari jikin mu ka ci abinci mai kyau duk lokacin da jikin ka ya ji yunwa. Kada ku ƙidaya adadin kuzari, kada ku ci abinci, kuma kar ku ɗauki kari ba tare da kulawar likita ba.
Wataƙila kuna iya sha'awar:
- Keto da Paleo suna cin abinci: bambance-bambance
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- Polycystic Ovarian Syndrome (PCOS) da abinci mai gina jiki
- Hanyar bayyanar cututtuka ko haihuwa mai hankali: hana haihuwa na halitta da bincika ciki