Tsaya tsire-tsire ta jini da kuma hana yunwa tare da wadannan tsire-tsire
Gurasa na iya taka muhimmiyar rawa wajen shirya abinci, musamman idan kana da ciwon sukari. Lokacin da aka zaɓa da hikima, kullun zai iya ƙara bitamin, ma'adanai, fiber, furotin da mai kyau don cin abinci naka. Haka kuma zasu iya taimakawa wajen hana yaduwar abinci da masu yaduwar jini.
A gefe guda, rashin abinci mai kyau mara kyau zai iya haifar da cin abinci mai yawa, adadin mai, sodium, da sukari, wanda zai iya tasiri tasiri, saukar karfin jini, da kuma karfin jini.
Bincike sun nuna cewa nau'in abun ciye-gizen yana haɗuwa ne zuwa Body Mass Index (BMI) da kuma ingancin abinci.
Gurasar da take dauke da kwayoyi, 'ya'yan itace , da kayan lambu suna da alaƙa da abinci mafi kyau da ƙananan BMI, yayin da cinyewa a kan sutura da kuma abincin da aka shayar da su suna hade da abinci mara kyau da kuma BMI mafi girma. Lokaci na abincin ƙura ya kamata a tsawaita shi kuma zai iya bambanta dangane da magunguna , salon rayuwa, motsa jiki motsa jiki, da kuma kula da jini.
20 Gurasa ga mutanen da ciwon sukari
Wataƙila ƙwaƙwalwar ƙwaƙwalwa zai iya taimaka maka inganta cin abinci naka kuma rasa nauyi. Abincin da ke cikin ƙasa shine ƙwayar mai gina jiki da calori da kuma carbohydrate sarrafawa. Kowace abun cin nama yana ƙunshe da fiye da calories 200 da kimanin 15-30 grams na carbohydrate.
1 non-gizon Girkanci yogurt tare da 3/4 kofin blueberries da 1 Tablespoon chia iri
~ 200 adadin kuzari, 3 g mai, 0 g cikakken mai, 22 g carbohydrate, 7 g fiber, 65 MG sodium, 22 g gina jiki
Turkey letas wraps tare da avocado da tumatir (2 romaine letas ganye, 2 oz turkey, 1/3 avocado, 1 ɓangaren tumatir)
~ 150 adadin kuzari, 8 g mai, 1 g cikakken mai, 6 g carbohydrate, 4 g fiber, sodium 500 mg, 13 g gina jiki
1 dukan barkono (orange, yellow, ja, kore) a yanka tare da 2 teaspoons hummus ko guacamole ko wake watsa
~ 110 adadin kuzari, 6 g mai, 1 g cikakken mai, 14 g carbohydrate, 5 g fiber, 120 MG sodium, 3.6 g gina jiki
1 kananan apple (~ 4oz) tare da 1 teaspoon duk man shanu na kirki, man shanu, man shanu ko man shanu. (Idan ba ku da yaduwar man shanu ba za ku iya zaɓar nau'in iri iri iri biyu da za ku iya amfani da ita tare da almonds 15, 25 pistachios, 14 guraben goro, 12 cashews, 25 kirki ba)
~ 160 adadin kuzari, 8 g mai, 1 g cikakken mai, 20 g carbohydrate, 5 g fiber, 60 MG sodium, 5 g gina jiki
1 gurasa cikakke hatsi tare da yalwar da aka yi da 0% mai yalwaci da kuma 5 sliced strawberries ko 2 teaspoons blueberries, blackberries ko raspberries.
~ 200 adadin kuzari, 0 g mai, 0 g cikakken mai, 27 g carbohydrate, 4 g fiber, 80 mg sodium, 18 g gina jiki
20 karamin baby tare da 1 tablespoon duk manya man shanu
~ 180 adadin kuzari, 8 g mai, 1 g cikakken mai, 23 carbohydrates, 4.5 fiber, 120 g sodium, 4 g gina jiki
1 teaspoon kokwamba tare da 2 teaspoons hummus ko guacamole
~ 115 calories, 6 g mai, 1 g cikakken mai, 15 g carbohydrates, 3 g fiber, 120 mg sodium, 4 g gina jiki
3 kofuna waɗanda ƙwanƙara maniyyi, alayyafo ko arugula (ko Mix) tare da 1 oz (1/4 kofin shredded) part-skim mozzarella cuku da kuma 15 ceri tumatir drizzle da balsamic vinegar
~ 180 calories, 5 g mai, 3 g cikakken mai, 17 g carbohydrate, 2 g fiber, 245 MG sodium, 10 g gina jiki
3 kwai fata (wuya Boiled) tare da seleri sandunansu
~ 100 adadin kuzari, 0 g mai, 5 g carbohydrate, 3 g fiber, 160 MG sodium, 12 g gina jiki
1 kokwamba sliced da 1 plum tumatir, 1 oz low-fat feta cuku, 1 teaspoon man zaitun da balsamic vinegar dandana.
~ 150 adadin kuzari, 10.5 g mai, 4.5 g cikakken mai, 6 g carbohydrate, 2.5 g fiber, 320mg sodium, 5.5 g gina jiki
3 kofuna waɗanda iska ta taso da popcorn tare da cakulan Parmesan 2 tablespoons
~ 135 calories, 4 g mai, 2.0 g cikakken mai, 20 g carbohydrate, 3.5 g fiber, 150 g sodium, 6 g gina jiki
7 Triscuits (ko ƙwaƙwalwar ƙwayar hatsi) - saman tare da wake tsoma yaduwa da yankakken faski
~ 165 adadin kuzari, 6.0 g mai, 0.5 g cikakken mai, 25 g carbohydrate, 4 g fiber, 300 MG sodium, 5 g gina jiki
½ banana tare da 1 kopin madara mai madara, 1 kofin kankara - gauraye (za a iya samar da madarar almond wanda ba a cire shi a kan adadin kuzari da carbohydrates)
~ 150 adadin kuzari, 2.5 g mai, 1.5 cikakken mai, 27 g carbohydrate, 1.5 g fiber, 125 mg sodium, 8 g gina jiki
1 kofin low sodium lentil kayan lambu miya
~ 160 adadin kuzari, 4 g mai, 0.5 m mai, 24 g carbohydrates, 8 g fiber, 340 MG sodium, 7 g gina jiki
12 almonds (gurasa ba tare da gurasa ba) tare da ½ -3/4 kofin ƙwayar hatsi
~ 180 adadin kuzari, 7 g mai, 0 g cikakken mai, 25 g carbohydrate, 5 g fiber, 190 MG sodium, 5 g gina jiki
Kwayoyi da 'ya'yan itace: 15 almonds, 25 pistachios, 14 walnut halves, 12 cashews, 25 kirki - biyu tare da 1' ya'yan itace (misali: 1 kananan apple, 1 kofin guna, 1/2 banana, 1 1/4 kofin strawberries)
~ 160 adadin kuzari, 8 g mai, 1 g cikakken mai, 20 g carbohydrate, 5 g fiber, 0 MG sodium, 5 g gina jiki
Kayan bishiyoyi : 1 kofin kankana, 1 oz feta (cubed), ½ kananan kokwamba. Skewer 1 gwangwal, 1 kananan cube feta, da kuma 1 yankakken kokwamba a kan kowane 5 toothpicks.
~ 160 adadin kuzari, 6 g mai, 4 g cikakken mai, 17 g carbohydrate, 0.6 g fiber, 300 MG sodium, 5 g gina jiki
Kale kwakwalwan kwamfuta (na gida) (1 kofin)
~ 100 adadin kuzari, 5 g mai, 6 g carbohydrate, 2 g fiber, 70 MG sodium, 2 g gina jiki
Savory Almonds (na gida)
~ 160 calories, 12 g mai, 1 g cikakken mai, 7 g carbohydrate, 3 g fiber, 307 MG sodium, 6 g gina jiki
Cutar da farin wake, Greek Yogurt, da Sun-Dried Tomato Spead
~ 100 adadin kuzari, 0 g mai, 10 g carbohydrate, 3 g fiber, 55 MG sodium, 5 g gina jiki
> Source
> Weisenberger, J. "Abin da Kimiyya ta ce game da Snacking ." Abincin da Gina Jiki Yuli / Agusta . 2015: 14-16. Buga.