Abincin Abincin Taimako don Kula da Sugar Jiki
Kyauta kyauta sun kasance wani muhimmin ɓangare na tsarin musayar yawan ciwon sukari wanda ke taimaka wa masu ciwon sukari su ci yadda ya kamata yayin sarrafa jini . "Abincin da ba abinci kyauta" shi ne abincin ko abin sha da ke da ƙasa da adadin kuzari 20 da ke aiki kuma ba fiye da 5 grams na carbohydrate ba . Ana ganin su kyauta ne domin kuna iya cin su har sau uku a rana a cikin yawan kudin ba tare da muhimmanci ba da yaduwar jini .
Anan samfurin samfurin abinci kyauta da samfurin:
Kayan lambu
- Bishiyar asparagus, dafa shi
- Gwa, kore, dafa shi
- Broccoli, dafa shi
- Seleri
- Kokwamba
- Letas, kankara
- Zaitun, gwangwani cikakke
- Barkono, mai dadi mai ja
- Radishes
- Labarun (albarkatun kore)
- Alayyafo, dafa shi
- Tumatir
- Ruwan tumatir
Fruit
- Avocados
- Raspberries
- Strawberries
Kwayoyi
- Kayan yaduwa
- Pecans
Qwai da Dairy
- Butter
- Cuku, cheddar
- Cuku, Swiss
- Cuku cuku
- Cottage cuku, 2% milkfat
- Qwai
- Rabin da rabi
- Mayonnaise
- Milk, 1% milkfat, ya kara daskararru
- Soy madara
- Yogurt, fili, madara madara
Abin sha
- Coffee (ba tare da cream ko sugar)
- Tea (ba tare da madara ko sugar)
- Ruwa
Yin hidima don ƙuƙwalwa
Yi iyakancewa ga kullun biyu kawai a rana. Kada ku ji a cikin yini, ku ci abinci a lokutan da aka keɓe a tsakanin abinci don abincinku ba zai iya cin abincinku ba kuma yana kara yawan abincin da ake amfani dasu don abinci kullum. Duba a kasa don Ƙungiyar Ciwon Abun Harkokin Ciniki na Amurka da ke kasa da 5 grams na carbohydrate:
- 15 almonds
- 3 sanduna sandunya + 1 teaspoon na man shanu
- 5 karas
- 5 ceri tumatir + 1 tablespoon ranch miya
- 1 kwai mai wuya-Boiled
- 1 kofin kokwamba yanka + 1 tablespoon ranch miya
- ¼ kofin sabo ne blueberries
- 1 kopin salatin ganye + 1/2 kopin diced kokwamba + drizzle na vinegar da man fetur
- 1 kofin haske popcorn
- 2 masu gwanin gishiri
- 10 rawanin zinariyafish crackers
- 1 yanki na kirtani cuku tsaya
- 8 zaitun
- 2 tablespoons kabewa ko sesame tsaba
- ¼ na cikakken avocado (~ 4 g.)
Samar da Abincinku Abincin Abinci Mai Sauƙi
Za a iya cin abinci marar abinci a cikin daidaituwa. Haɗa abinci kyauta har zuwa sau uku a rana kuma ƙara hidima a kowane cin abinci. Don hana karuwa a cikin jini, ku guje wa cin abinci guda uku na abinci kyauta a cikin abinci ɗaya. Maimakon haka, ku ci abinci ɗaya a wani abinci na musamman a lokacin cin abinci ko abun ciye-ciye.
- Gudanar da ruwa - Ka san girman girman sabis na abinci naka don yana da mahimmanci don kiyaye shi sosai a cikin ƙasa da adadin calories 20 da ƙasa da 5 grams na carbohydrate. Yawancin abu ba abu ne mai kyau ba.
- Ɗaya daga cikin Kowane - Kada ku damu a kan abinci mai kyauta. Yi shirin gaba da tsara abinci kyauta ga kowane cin abinci ko lokacin cin nama.
Sources:
Ƙungiyar Dietetic American. Jerin Lissafi don Ciwon sukari.
Shirye-shiryen Ciniki na Ciwon sukari. Drugs.com.