Yadda za a yi amfani da Snack Smart kuma Duk da haka Tsayawa zuwa Shirin Abincinku
Shirye-shiryen ci abinci na ciwon sukari ba "girman daya ba ne daidai". Wasu masu ciwon sukari za su sami naman alaƙa da aka gina a cikin abincin su na abinci akan shawarwarin kungiyar su na likita ko bisa abubuwan da suke so. Amma ko da koda abincin ba shine ɓangare na shirin cin abinci ba, akwai sauran lokutan da za ku buƙaci yin yanke shawara mai kyau.
Na rarraba ra'ayoyin abincin ciwon sukari cikin kashi uku:
- wanda ba a taɓa raba shi ba tsakanin abincin abincin (wanda ba zai busa shirin ku ba)
- Shirye-shiryen abincin da ke cikin ɓangaren abincin ku
- Hanyoyin kwakwalwa na hypoglycemia
Ba a daidaita shi ba tsakanin Cikin Abincin Abincin
Idan kun ga cewa kuna fama da yunwa kullum tsakanin abinci, kuyi magana da likitanku ko mai cin abinci. Kuna iya buƙatar gyarawa zuwa shirin ku. Amma don lokaci-lokaci tsakanin hare-haren yunwa, kai ga ƙananan calories, abincin abincin baƙar carbohydrate.
Wadannan misalai zasu taimaka wajen rage yawan yunwa ba tare da busa ƙa'idar shirinka ba ko kuma yaduwar jinin jininka:
- Abincin Abinci: Idan sanyi ne, gwada kopin shayi mai zafi ko broth broet. Idan yana da zafi, gwada ƙoƙarin gello-free-jello ko gani idan gilashin ruwa ko ruwan sanyi mai sukari ba za ta riƙe ka ba har sai da abinci na gaba. (Za ku yi mamakin yadda ruwa zai iya sa ku ji.)
- A karkashin 100 adadin kuzari: 2 sanduna mai laushi na mozzarella, 3 oz low sodium turkey nono ya birgima a cikin sandunansu, ko daya kwai mai yayyafi yafa masa barkono
- A karkashin adadin kuzari 200: 1/4 kofuna waɗanda ba a yalwata ba, ko seleri tare da 2 tablespoons na manya mai ƙananan man shanu
Shirye-shiryen Abinci - Sashe na Tsarin Abincinku
Shirin cin abinci naka zai gaya maka yawan nauyin carbohydrate, furotin ko fats da ya kamata ka samu don abincinka. Kayan abinci mafi kyaun abinci mafi yawa shine hada hada sunadaran fure ko ƙwayoyin lafiya mai kyau tare da 15 zuwa 30 grams na carbohydrates masu yawan fiber irin su 'ya'yan itace, kayan lambu, da dukkanin hatsi. Wannan hadewa na gina jiki yana jinkirin narkewa kuma yana haifar da haɓakaccen hankali kuma ya fada cikin jini.
Gurasar da ke dauke da dayaccen zabi carbohydrate (kimanin 15 grams na carbohydrate):
- 1 matsakaici apple da 1 tablespoon na low-mai man shanu man shanu
- 18 kananan pretzel juya tare da 1 ounce na ƙananan cuku
- 3 kofuna na low-fat obin na lantarki popcorn da 6 zuwa 10 unsalted kwayoyi
- 1 kofin karamin baby, barkono barkono barkono, ko koren wake mai kyau tare da 1/4 kopin hummus
- 6 kwandon katako na yogurt mai haske
- 6 ƙananan mai, dukan bishiyoyin alkama da 1 ounce na cuku mai ƙananan
- 1 gracker cracker tare da 1 tablespoon na low-mai man shanu man shanu
Gurasar da ke dauke da zabi biyu na carbohydrate (kimanin nau'in grams na carbohydrate):
- 1 kopin hatsi mai tsaka-tsaka mai tsaka-tsami tare da 1/2 madara madarar ruwan sha
- 1/2 turkey da tsummaccen cakuda cuku daya tare da daya daga cikin 'ya'yan itace
- 1 ƙananan manya amma high-fiber granola ko hatsi hatsi
- 6 kwandon katako na yogurt mai haske ya haxa da 1/2 kofin hatsin hatsi
- 1/2 kopin pudding-sugar-free da 2 vanfers wafers
- 1/4 kofin 'ya'yan itace da' ya'yan itace 6 zuwa 10
- 8 oz low-fat cakulan madara
Harkokin Harkokin Harkokin Hutun gaggawa na gaggawa "Gurasa"
Ya kamata a koyaushe ku sami k'arashin gaggawa na gizon carbohydrate a hannun don lokacin da kuke ji akan bayyanar cututtuka na hypoglycemia. Sabanin abinci marashin abinci, gaggawa na gaggawa ya zama kyauta daga furotin da kitsen don ba da damar yin amfani da glucose. Wani kashi na gaggawa na glucose don magance hypoglycemia shine yawanci 10 zuwa 15 grams.
Ana iya samun wannan a:
- Rahotanni huɗu
- 4 teaspoons na sukari
- 1/2 na soda na yau da kullum ko ruwan 'ya'yan itace
Ka tuna, maɓallin a nan baya jin cike amma samun jinin jininka zuwa al'ada.