Abin da za ku ci don karin kumallo idan kuna da ciwon sukari

Cin da karin kumallo, musamman ma idan kuna da ciwon sukari, ko kuma ƙoƙarin rasa nauyi yana da mahimmanci. Amma, yanke shawara a kan abin da za ku ci zai iya zama mai banƙyama. Ya kamata ku ci mai-mai-mai, mai karamin carbohydrate, sauyawa mai sauƙi? Samun shirin zai taimake ka ka adana lokaci kuma ya hana ka daga yin zabi mara kyau.

Nazarin ya nuna cewa cin abinci mafi girma, mafi girma da kuma karin kumallo mai gina jiki mafi girma zai iya taimakawa sosai don rage yawan sugars da jini.

Dalili mai yiwuwa shi ne cewa waɗannan nau'in abincin kumallo suna da ƙasa a cikin carbohydrate. Wasu mutanen da ke fama da ciwon sukari suna shan jinin jini a cikin safiya saboda hanta ya rushe sugar a cikin dare kuma kwayoyin zasu iya zama dan damuwa ga insulin a wannan lokaci.

Har ila yau, binciken ya nuna cewa yaduwar jini yana tashi bayan karin kumallo, sau biyu mafi girma bayan bayan abincin rana. Hanya mafi girma (bayan ci abinci) sugarsu jini zai iya haifar da burin carbohydrate saboda, maimakon yin amfani da sukari don man fetur, ya rage a cikin jini kuma jiki yana tsammani yana bukatar ya ci sukari (ko carbohydrates) don yafa kansa. Wani binciken kuma ya gano cewa lafiyayyen lafiya da ke cin gashin giraben girar 50 g (misali, 3/4 kofin hatsi tare da 1 kofin madara da banana 1/2) cin abinci ya fi glucose (sugar) bayan karin kumallo, mafi yawan bayan abincin rana, da kuma matsakaici bayan abincin dare.

Wataƙila wannan shine dalili mai kyau don gwada karin kumallo na mota.

Ya cancanci harbi. Don haka, tsanya jakar , da hatsi, da muffins, da pancakes, da kuma gwada daya daga cikin wadannan karin kumallo mafi kyau.

Kayan Gasar Gasa Gasa Mikiya ko Girasa

Kuna iya jefa wani abu a cikin omelet. Amfani da kayan cinyewa daga dare kafin ya zama hanya mai kyau don ƙara yawan abincin ku, ya hana cin lalata, kuma ƙara yawan abun ciki na fiber don taimakawa ku ci gaba.

Ganye kayan lambu ƙara mai kyau crunch da zaƙi ga omelet.

• 1 kofin na kayan lambu gauraye (hagu a kan eggplant, barkono, da albasa, yankakken Brussel sprouts ko bishiyar asparagus - ko duk abin da kuke da shi)
• 1 kwai gwaiduwa da 2 kwai fata
• 2 teaspoons Parmesan cuku
• 1 kopin guna ko berries

Umurni:

1. Rashin kwanon rufi ba tare da gurasa ba a kan zafi mai zafi.
2. Cikakken kwanon rufi da 1 teaspoon man zaitun kuma shafa mai tsabta tare da tawul na takarda (kana buƙatar kawai isa mai yalwa qwai ba zai tsaya ba)
3. Zuba kwai fata.
4. A hankali a tura ɗaya daga cikin yarinya a cikin tsakiyar kwanon rufi, yayin da yake tayar da kwanon rufi don ba da izinin ruwan har yanzu yana gudana a ƙarƙashin. Yi maimaita tare da wasu gefuna, har sai akwai babu ruwa.
5. Yi watsi da fata fata kuma ku dafa har sai da ba a cire kwai ba.
6. Ƙara kayan lambu da aka cakuda da cuku, sa'an nan kuma ɗaga ɗaya gefen yakin kuma ninka shi a ko'ina kuma a kan, don haka gefuna ya tashi. Cook har sai an dafa shi ta hanyar, bai kamata ya yi jinkiri ba. Zaka iya canza shi idan an so.
7. Ku bauta wa tare da 'ya'yan sabo.

Abincin abinci: ~ 300 calories, 9.5 g mai, 1.5 g cikakken mai, 120 mg sodium, 25 g carbohydrate, 14 g sugar, 7 g fiber, 18 g gina jiki

Yogurt mai ƙarfi ko Cottage Cheese Parfait

Gudura da granola da 'ya'yan itace syrupy, kuma amfani da yogurt Girkanci mai ƙananan (wanda ya ƙunshi ƙasa da carbohydrate da karin sinadarin furotin fiye da yogurt) da ' ya'yan itace sabo ne ko kuma daskararre don furotin mai girma, babban fiber, mai gamsar da karin kumallo.

Top tare da yankakken kwayoyi don kara crunch, dandano, furotin da fats lafiya. Wannan karin kumallo yana da sauki kuma mai gamsarwa.

• 6 oz low-fat Girkanci yogurt (zaka iya amfani da kitsen mai kyauta don ajiyewa a kan adadin kuzari da maika idan kuna son shi ko * cakuda mai tsada)
• 1 kofin blueberries daskarewa * ko sabo (iya musanya raspberries, strawberries ko blackberries)

• 1/4 teaspoon ɓangaren vanilla ko foda
• 1/4 teaspoon kirfa
• 1 Tablespoon yankakken unsalted walnuts (iya sub for almonds, kabewa tsaba ko wani nut iri-iri)

Hanyar: Daidai ku ji daɗi!

* Zapping berries a daskararre a cikin microwave halitta wani "syrupy" ruwa cewa aiki a matsayin halitta zaki

* Cikin katako yana da mahimmanci na sodium kuma zai iya ƙara abun ciki na sodium a cikin wannan girke-girke zuwa kimanin mita 500.

Abincin abinci: ~ 250 calories, 8 g mai, 2.5 g cikakken mai, 50 MG sodium, 28 g carbohydrate, 21 g sugar, 4 g fiber, 18 g gina jiki

Cikakken Cakuda Cakuda

Avocado ya ƙunshi zuciya lafiya mai gamsarwa mai da fiber - yana da babban canzawa don mayonnaise da dandano dadi tare da qwai.

• * 2 wuya Boiled qwai
• 1 seleri stalk (yankakken)
• 1 scallion (yankakken)
• 1/2 kofin alayyafo
• 1/3 avocado
• 1 dukan hatsi ƙananan karamar kunsa

Hanyar:

1. Hard tafasa qwai (za a iya yi da dare kafin). Tafasa na minti 10 a sama kuma bari a zauna. Kurkura a cikin ruwan sanyi.
2. Cakuda sinadaran kuma ajiye.
3. Gwai qwai da kuma kara avocado, da kayan lambu.
4. Layer kunsa tare da alayyafo da saman tare da cakuda kwai.

Bayanai na abinci: ~ 390 adadin kuzari, 20 g mai, 3.5 g cikakken mai, 300 Mg sodium, 30 g carbohydrate, 2 g sugar, 10 g fiber, 19 g gina jiki

* Idan kana da tarihi na high cholesterol kuma kana so ka rage yawan mai mai iya amfani da fata fata. Rike kwai yolks zuwa fiye da 4 a kowace mako.

Suman Quinoa Blueberry Bowl

Quinoa yana da ƙananan glycemic index, high fiber, high protein hatsi. Kyakkyawan canji ne ga oatmeal kuma yana da kyauta kyauta. Na ƙara 100% tsabta kabewa don karamin bitamin A, fiber da dandano. Suman ne mai gina jiki mai gina jiki .

Sinadaran

• 1/2 kofin dafa shi * quinoa (karanta umarnin kunshin don hanyoyin dafa abinci)
• 1/2 kofin unsweetened almond madara
• 1/4 kofin 100% tsarki kabewa puree
• 1/4 kofin blueberries (daskararre ko sabo)
• 1 teaspoon kirfa
• 1 teaspoon nutmeg
• 1 teaspoon cire mota
• 1/4 kofin walnuts yankakken ko almond

* Zaku iya maye gurbin quinoa don wani nau'in hatsi ɗaya irin su oatmeal

Umurnai

1. Cook quinoa bisa ga umarnin umarnin ta amfani da ruwa. Da zarar quinoa ne fluffy ƙara almond madara, kabewa puree, kirfa, vanilla, nutmeg da berries da kuma motsa su cikin ƙasa flaxseed. Top tare da almonds alkama ko walnuts yankakken.

Bayanan abinci mai gina jiki: ~ 355 adadin kuzari, 22 g mai, 2 g cikakken mai, 80 mg sodium, 29 g carbohydrate, 7 g fiber, 10 g sugar, 10 g gina jiki

Gwajiyar Gyada da Gurasar Gishiri da Sandwich

Maimakon gishiri mai gishiri ya sanya gurasar man shanu a cikin gurasar hatsi. Kwan zuma man shanu yana jin dadi kuma yana da kyau. Sara sama 'yan strawberries don kara da fiber da zaƙi. Haɗin gina jiki da fiber zai taimake ka ka ci gaba da cika.

Sinadaran:

• 1 gurasar hatsin gurasar nama (tabbatar cewa yana da akalla 3 g na fiber)
• 1 1/2 tablespoons duk manya dan gyada man shanu
• 1/2 kofin sliced ​​strawberries

Umurni:

1. Fasa kwanon rufi tare da ba da lafaffen kayan shafa (Ina so in yi amfani da kwakwacin man alade). Idan ka fi so kada ka yi amfani da foda dafa, gurashin man shafawa tare da man shanu mai ma'adinai ko mai tsabta mai kwakwa kuma shafa wanke da tawul ɗin takarda (ƙuƙasa ƙari mai yawa). Gyaran man shanu da kuma bishiyoyi tsakanin yanka biyu a gurasar a kowane gefe har sai an yi launin ruwan kasa.

Bayanin Abinci: ~ 290 adadin kuzari, 12 g mai, .5 g cikakken mai, 380 MG sodium, 35 g carbohydrate, 8 g sugar, 8.5 g fiber, 10 g gina jiki

* Idan ba ku da lokaci don kuzari sandwicin kawai ku ci a dakin zafin jiki.

Nutty Berry Smoothie

Berries su ne ƙananan glycemic index 'ya'yan itace da suke cike da abinci mai gina jiki. Ƙara cike da furotin da kodayyen lafiya kuma zaka tabbatar da jin dadi da lokuta masu yawa daga baya. A matsayin kyauta, ƙara dan Kale ko alayyafo don karin bitamin da abinci mai gina jiki.

• 1 ƙwallan whey furotin foda, furotin furotin, ko mahallin hemp (ba dukkanin sunadarai na gina jiki an halicce su daidai ba.Ya zaɓi zabi daya tare da kadan sukari kuma zabi daya wanda shine mafi tsarki a cikin yanayin. Ina son Tear Whey Organic Grassfed)
• 1/2 karamin ganga (3.5 ounces) na low-mai maras ko Silillag alkanja yogurt
• 4 oz da madarar almond (non-walled) (zaka iya amfani da madara mai yalwaci, kwakwa madara ko soya madara a maimakon maye)
• 3/4 kofin daskararre blueberries
• 4 oz ruwa
• 3 zuwa 4 cubes na kankara
• 1 teaspoon duk-halitta ko Organic almond man shanu (za ka iya musanya ga man shanu, cashew, ko man shanu man shanu)

Ƙara wani abu don taimakawa wajen inganta lafiyar jiki.

Abincin abinci: ~ 340 adadin kuzari, 8 g mai 1.5 g cikakken mai, 13 gps cholesterol, 463 MG sodium, 819 M potassium, 31.5 g carbohydrate, 8 g fiber, 18 g sugar, 39 g gina jiki

Don ƙarin bayani a kan m carbohydrate karin kumallo ra'ayoyin:

• Low Carb Breakfast Menu Ideas
• Kale da tumatir frittata

Sources:

> Ƙungiyar Ciwon Yankakken Amirka. Quick Breakfast Breakfast.

_{Matsayin Cibiyar Harkokin Abincin Amirka. Gudanar da Weight. fayil: /// C: / Masu amfani / Domenic / Downloads / WeightManagement% 20 (2) .pdf}

_{Lausch, Marnie. A kan Cutting Edge Ciwo da Ciwon Kiwon Lafiya. Carbohydrate, Harkokin Insulin, da Cibiyar Kulawa da Glucose ta Kullum da Musamman Musamman don Sarrafa Glycemia. 2014; V35; 2, shafi na 7-11.}

_{Ma'aikatar Aikin Noma na Amirka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Gudanar da Abinci ga Amirkawa, 2010. Edition na 7th, Washington, DC: Gwamnatin Amirka
Ofishin bugawa, Disamba 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf}