Masana lafiya sun jaddada cewa sauya tsarin cin abinci zuwa mai ƙunshe da kayan gina jiki, rage nauyi da sukarin jiki, da ƙara yawan cin ganyayyaki da hatsi marar illa na iya rage haɗarin kamuwa da nau’in ciwon suga na 2 a cikin jama’a.
Babbar shaidar bincike ta duniya da ta haɗa da Diabetes Prevention Program ta nuna cewa canjin salon rayuwa da ya mayar da hankali kan abinci mai kyau (tare da rage nauyi) na iya rage haɗarin faruwar cutar da kashi mai yawa, yayin da nazarin da aka gudanar na Cochrane ya ƙara tabbatar da tasirin shirye-shiryen gyaran abinci.
Ƙa’idojin sabbin jagororin American Diabetes Association (ADA) ma suna goyon bayan dabarun cin abinci mai ƙara ingancin kuzari da sinadarin abinci (na fiber) a matsayin ginshiƙi ga rigakafi ga masu haɗari ko waɗanda suke matakin farko na ciwon suga wato prediabetes.
Waɗannan shaidu suna nufin cewa abin da muke sakawa a kwanunkan cin abincinmu kullum na iya zama babbar rigar kariya ga lafiyar sukarin cikin jininmu.
Muhimmiyar dabara ita ce ingancin carbohydrate: zaɓar hatsi mai cikakkiyar kariya (misali gero ko dawa da ba a surfa ba; jar shinkafa; alkama, wato whole-wheat; wake da kayan marmari; a kuma rage amfani da farin burodi, farar shinkafa, da kuma kayan zaƙi.
Wani nazari mai zurfi ya nuna cewa yawan zaren abinci (wato fiber) da irin hatsin da muka ambata a sama, na rage haɗarin nau’i na 2, yayin da abin sha da aka ƙara masa sukari (kamar lemukan kwalabe, zaki a shayi da dai sauransu) na da alaƙa da ƙarin haɗarin kamuwa da larurar, don haka a maye gurbinsu da ruwa, ko shayi ba sukari, ko “zobo” ba tare da ƙarin sukari ba.
A cewar WHO, rage sukarin da ake ƙarawa a abinci da abin sha zuwa ƙasa da 10% ko ma ƙasa da 5% idan za a iya, na da matuƙar muhimmanci domin samun lafiyar hanta da zuciya.
Ga masu son hanya mai sauƙi ga dabara – ka raba kwanon cin abincinka gida biyu, kashin farko ka cika shi da kayan marmari marasa sitaci, ɗaya rabin kuma da ya rage ka raba shi gida biyu, kashi ɗaya hatsin da ba a surfa ba, ɗayan kuma wake da danginsa masu ɗauke da sinadaran furotin.
Ku biyo mu a kashi na 2 a TIMES NIGERIA Hausa fitar ranar Lahadi 17/08/2025.