9 Babu-Cook Mafi Kyauta ga Mutane da Ciwon sukari

Wuta da Gizon Magunguna da Cutar Ba tare da Kunna Ajiye ba

"Ba zan iya cin sutura ba" shine mafi girman kuskuren wadanda sababbin masu fama da ciwon sukari suna da. Yawancin lokaci masoyansu sunyi imani da wannan. Gaskiyar ita ce, za ku iya ji dadin zama mai dadi-kuma ba dole ba ne ya zama kyautar karar da ba za a kara ba ko wani abu da sauran iyalin ba za su ji daɗi ba.

Makullin abincin zaki mai ciwon sukari shine ma'auni na daidaitaccen sinadirai mai gina jiki, yana daukan cewa samar da furotin da fiber tare da zafin jiki don taimakawa wajen zubar da jini. Daɗin abin dandano ya kamata ya zama cikakke don ya bar ka gamsu ba tare da buƙatar girma-girma girman rabuwa ba. A ƙarshe, girke-girke ya kamata ya zama mai sauƙi, wani abu da za ka iya yi masa bulala a kan lokacin da yatsun da ke cike suke yi ko yin tsari da kuma ci gaba da hannun su lokacin da sha'awar ke dashi.

Kusan dukkan waɗannan girke-girke sun ƙunshi a karkashin 15g carbohydrate da bauta (tweaks don yin dace kayan zaki-sized aka lura). Babu wani daga cikinsu yana buƙatar buƙata ko tanda-a mafi yawan, kawai ana bukatar firiji ko daskarewa. Nemi abubuwan da kuka fi so kuma ku sanya su a cikin shirin kuɗin ciwon sukari na gaba.

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Ma'adin Ma'adin Almond

Wannan kayan zaki yana samar da adadin kuzari 137, furotin 4g, 5g carbohydrate, 2g fiber, 3g gwargwadon sukari, da kuma 2g kara da sukari guda biyu don yin hidima. An shirya a cikin minti 10. Samu girke-girke a nan.

Muna jin dadin wannan ma'aunin abincin mai gina jiki, wanda ba shi da nama, cakulan cakulan cakulan cakulan-yana da kirki mai mahimmanci kuma yana bada lafiya mai kyau. Zaka iya amfani da shi a matsayin abin hawa don 'ya'yan itace da' ya'yan itace ko swap shi a cikin Nutella a waje na lokacin ƙoshi.

Shawara da aka ba da shawara

Samun ƙoƙarin ƙoƙarin dukan strawberries idan kuna neman 'ya'yan itace. Tare da tablespoons biyu na fondue za ku ɗauki kimanin caca 183, 16g carbohydrate, da kuma karin 3g na fiber don kai kashi ɗaya cikin biyar na burin yau da kullum.

Idan kun fi son pretzels, tsaya zuwa kimanin 10. Tare da fondue cewa zai ba ka game da 183 adadin kuzari da 15g carbohydrate, amma ba karin fiber. Gaskiya na iya bambanta a tsakanin launukan asalin, don haka bincika lakabin abinci mai gina jiki don tabbatar da girman girman ku ne kawai game da carbohydrate 10g.

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Kayan Gluten-Free Cinnamon Lemon Kwakwalwar Kasuwanci

Wannan kayan zaki yana ba da adadin calories 97, furotin 3g, 6g carbohydrate, 1g fiber, 3g gwargwadon sukari, da kuma 3g kara da sukari a kowane ball. An shirya a cikin minti 8. Samu girke-girke a nan.

Wannan abincin yatsa ne ga dukan iyali-musamman ma yara. An rarraba shi daidai, kawai mai dadi, kuma an dafa shi da kirfa, wanda zai iya taimakawa tare da glucose na jini .

Shin Sugar Maple Ok Ya Ƙara?

Kada ka bari wani nau'in sinadaran ya sa ka jin tsoro. A girke-girke yana kira na kwata kopin maple syrup, wanda na iya ze kamar mai yawa ƙara sugar. Ka tuna cewa adadin yana da 20 bukukuwa! Kashi na kwata ya ƙunshi carbohydrate 53g, amma lokacin da ya rabu da haɗe tare da dukan sauran sinadarai kawai kawai kake samun kimanin 6g carbohydrate da ball.

Kuna iya kisa samfurin wadannan a karshen karshen mako kuma ku ji dadin har zuwa kwallaye guda biyu a shirye don karbuwa-da-je kamar abincin abincin bayan abincin rana ko a matsayin kayan zaki bayan abincin dare.

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Tropical Mango Popsicles

Wannan kayan zaki yana bada 63 adadin kuzari, 1g gina jiki, 8g carbohydrate, 1g fiber, 6g total sukari, kuma 0g kara da sukari da popsicle. Dole ne kullun ya kamata a kwashe sa'o'i shida. Samu girke-girke a nan.

Akwai jerin jerin abubuwa masu yawa game da wannan girke-girke: yana ƙunshi nau'o'i guda hudu kawai, yana buƙatar kawai matakai biyu, zaka iya sau ɗaya sau ɗaya kuma suna da isasshen mako daya, babu cikakken ƙarar sukari, rubutun suna da sanyi kuma suna iya warkewa, kuma zaka iya ji dadin har zuwa biyu idan kuna so kuma ku zauna a kusa da carbohydrate 15g.

Har ila yau, girke-girke ma. Babu madara madara? Yi amfani da madadin madara. Babu mangowa? Gano don wadanda aka daskarewa.

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Karancin Gishiri Mai Karancin Karamar Gishiri

Wannan kayan zaki yana ba da adadin kuzari 136, furotin 8g, carbohydrate 13g, 2g fiber, 8g sukari duka, da kuma gwargwadon 5g da sukari 1/2. An yi shiri a cikin rabin sa'a. Samu girke-girke a nan.

Ana aiki a cikin nauyin sarrafawa daidai, kowanne maɓallin wannan rufin yana da lahani, mai tsami, da kuma haɗuwa mai dadi na dandano mai dadi tare da nutmeg da kirfa, wanda zai iya taimakawa tare da glucose na jini . Hakanan zaka iya yin shi ta kanka ta hanyar ƙirƙirar cakulan ko sauyawa da toppings. Yayyafa a kan 'yan walnuts don bit na shuka omega-3s, misali, ko pepitas ga wasu crunch.

Tabbatar cewa ku tsaya a kan kashi 1/2 na rabon ƙwallon ƙafa don karba da calorie sarrafawa. Tare da furotin 8g da hidima, zai yiwu ya isa ya cika ku.

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Chocolate Chia Smoothie

Wannan kayan zaki yana ba da adadin kuzari 198, 6g protein, 31g carbohydrate, 9g fiber, 11g total sugar, da kuma 0g kara da sukari per parfait. An shirya cikin kimanin minti 10. Samu girke-girke a nan.

Chia tsaba ne sau da yawa taurari na ciwon sukari-friendly desserts, tun da sun bayar da wani kyakkyawan fiber don taimaka daidaita fitar da jini spikes spikes. Kayan kirki na iya taimakawa wajen sarrafa glucose na jini .

Canja wannan karin kumallo girke-girke a cikin kayan zaki ta hanyar tsayar da girman rabo. Za ku sami kadan a karkashin adadin calories 100, game da furotin 3g, 16g carbohydrate, 5g fiber, da kuma 6g sukari-kuma zai kasance cike da yawa bayan abincin dare kuma yana jin kamar mai arziki, mai daɗi, da ƙarancin kirki mai kyau.

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Tropical Papaya Yogurt Walnut Boats

Wannan kayan zaki yana ba da adadin calories 184, furotin 9g, carbohydrate na 21g, 4g fiber, 15g total sugar, kuma 0g kara sukari da 1/2 papaya. An shirya makomar a cikin minti biyar. Samu girke-girke a nan.

Canza abincin abincin noma na wurare masu zafi a cikin kayan zaki-kawai ya tsayar da girman sashi kuma ya sami muni tare da toppings. Mun bada shawara kan turbaya da kirfa, wanda zai iya taimakawa wajen kula da glucose na jini , da omega-3s masu shuka irin su walnuts da chia tsaba, wanda ya ba da kyauta mai kyau.

Kwararren ya kara daɗin zafin jiki wanda ke da kyau da daidaitattun kayan kirim, mai yalwacin gina jiki mai gina jiki da kuma walnuts. Idan kana da rabi na rabi, za ka ɗauki dan kadan a karkashin 100 adadin kuzari, game da furotin 5g, 11g carbohydrate, 2g fiber, da kuma 8g duka sukari. Mafi kyawun sashi shine kawai kuna buƙatar minti biyar don yin shi.

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Dates Dama 2 Hanyar: A Sweet da Savory abun ciye-ciye

Wannan kayan zaki yana samar da adadin kuzari 73, albarkatun 2g, 7g carbohydrate, 1g fiber, 5g total sugar, da kuma 0g kara sukari da sukari ga kowane man shanu man shanu da kuma ranar da aka sutura. Kwaiya da kullun da aka yanka da zuma ya bada kimanin calories 10 da 3g na sukari. Dukansu suna shirye a kasa da minti 5. Samo girke-girke a nan.

Wannan wani abu ne mai sauki-da-yin-da-yai don lokacin da yake jin dadi. Akwai nau'i guda biyu a nan-kwanakin man shanu na man shanu wanda ba shi da gwargwadon sukari ba, kullun da zuma ba yana da kimanin 3g kara da sukari a kowace rana. Sauran abinci mai gina jiki daidai ne.

Ƙarin bambancin da aka ba da shawarar

Idan kana yin man shanu da kuma tsaba, sai ku je ko duk abincin da kuka fi so. Dukansu suna samar da sinadarai mai gamsarwa da wadata amfanin abincin.

Idan kuna yin kullun da kullun zuma, za ku iya tsayar da zuma idan kun fi so. Kwanan wata yana da cikakken zafin rai.

Ji dadin iri biyu ko daya daga cikin kowannensu don kimanin 15 g carbohydrate.

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Kirki Butter Banana Yogurt Parfait

Wannan kayan ado yana bada calories 250, furotin 15g, carbohydrate 31g, 3g fiber, 22g total sukari, kuma 9g kara da sukari da parfait. An shirya cikin kimanin minti 5. Samu girke-girke a nan.

Wannan kyauta ne mai yawanci, wanda ake buƙatar a cikin 20 seconds a cikin inji (inganci). Its ainihin karin kumallo girke-girke amma ya sa a dadi kayan zaki a lõkacin da halved. Sanya shi a cikin calories guda 125, game da furotin 8g, carghydrate 16g, 2g fiber, 11g total sugar, da kuma 5g kara sukari.

Ƙarin bambancin da aka ba da shawarar

Bi bin bambancin sifofi da sauye-sauye da aka tsara a cikin girke-kayan da ake amfani da ita ba tare da yalwaci ba ne ko yogurt vanilla.

Cikin cacao suna da gamsarwa, amma idan kun fi so za ku iya cire su don ƙuƙwalwar ƙwayar mota, kamar kwakwa-sako-sako mai narkar da yankakken ko kwayoyi (duk wani nau'i zai yi).

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Gwaran Butter Cup Chia Pudding

Wannan kayan ado na kayan zaki yana samar da calories 415, furotin 20g, carghydrate 40g, 17g fiber, 20g total sugar, da kuma 6g kara sukari ga dukan pudding. Prep yana ƙarƙashin minti 5, tare da yin amfani da sanyi a cikin dare. Samu girke-girke a nan.

Wannan wani abincin karin kumallo wanda zai iya ninka shi a matsayin kayan zaki idan aka raba shi cikin rabi, ya ba ka game da calories 208, furotin na 10g, 20 g carbohydrate, 9g fiber, 10g total sugar, da kuma 3g kara sukari. Wadannan matakan da ke cike da kayan abinci suna da mahimmanci don kayan zaki, don haka gwada su ji dadin wannan bayan an ci abinci. Kana samun yawan fiber da furotin, don haka har yanzu za ku kasance cikakke, koda kuwa abincinku ba kamar cikawa ba ne.

Za ku iya ji dadin wannan dumi ko sanyi, dangane da yanayin ku da zazzabi a waje. Yi shi naka ta hanyar amfani da man shanu da man madara da kuka fi so.

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Abun Abincin Abun Abun Cutar Gishiri

Abincin kayan da ba a dafa ba su da kyau a lokacin da ba ka so ka kunna murhu ko so wani abu mai dadi da sauri. A kwanakin da kake da lokaci don dafa wani abu sama, gwada daya daga cikin wadannan girke-girke.

• Cikin dandano mai dandano mai dandano: hada hade, 'ya'yan itace, da kuma albarkatun kirim don ƙaddaraccen nau'i na halin da ke faruwa na halitta. Yi watsi da granola don ƙididdigar karamar karamar ƙasa, kuma tabbatar da yayyafa kan kirfa.
• Cikakken Kayan Ganyayyaki A Gurasar Ma'adin Kayan Gasar: Ka ji dadin ɗayan waɗannan don kayan zaki-kowannensu yana da kimanin 13g carbohydrate.
• Abincin Gishiri da Gwangwani: Abincin kayan zaki yana da kyau mai kyau. Yi wasa da shi tare da ƙwanƙwasawa da ƙin ciki har zuwa uku.
• Kayan Kayan Ganyayyun Naman Ganyen Cikin Kayan Kayan Gwaran Kafa: Wannan kuki yana da tsabta, don haka yana ba da motoci 8g kawai a kowane yanki.
• Cake Cakulan Cikin Cikin Ciki: Za ka iya samun kayan zaki da cakulan a cikin rabin sa'a na kimanin 18g carbohydrate da mini-cake.
• Berry, Date, da kuma Super Seed Gurasa Gurasa: Cika da kayan cin abinci mai kyau-da---------ka don abincin dare da kayan zaki. Kowane yanki na wannan kyautar yana samar da carbohydrate 14g.
• Cookies Chip Chocolate Chip Cookies ba tare da tsabta ba: Ka ji dadin kuki tare da kopin shayi don 11g carbohydrate bayan cin abinci.