Idan kun kasance wanda ke da ciwon sukari na Type 2, kuna iya jin dadin zamantakewa kamar na BBQs saboda gwajin da za ku yi. Bishara shine cewa za ku iya ji dadin barbecue iyali ba tare da ciwon sukari ba. Amma kana bukatar ka shirya. Koyi yadda za a gudanar da teburin teburin ba tare da jurewa shirin cin abinci ba. Ko kuna halartar barbecue ko tattarawa na kanku, ba za ku iya yin kuskure ba ta bin waɗannan shawarwari masu sauki.
Abin da za ku sha
Yana da muhimmanci a zauna hydrated, musamman idan yana dumi. Daidaitaccen hydration yana da mahimmanci don hana rashin ruwa da kiyaye daidaitattun lantarki. Idan, saboda kowane dalili, za a ƙuntata abincin giya ya kamata ka bi jagororin mai likita. Ƙin zabi don zaɓin abincin da ke da kyautar kalori - ruwa (ƙara lemun tsami ko lemun tsami don ƙarin dandano), seltzer (na yau da kullum ko flavored), ko wanda ba a taba shayar da shayi ba. Hakanan zaka iya sha abincin abincin da ba su da kyauta, amma na ba da shawarar yin haka a cikin daidaituwa. Duk da yake babu wani dalili dalili da ya sa waɗannan shayuka zasu kara haɗarin ciwo da ciwon sukari, bincike sun gano cewa shan giya abincin abincin, musamman soda mai cin gashi, na iya hade da wani amfani da sauran abinci - kyakkyawar haifar da kima, insulin resistance , da kuma ciwon sukari. Sabili da haka, idan kuna ƙoƙarin sarrafa jini kuɗin jini kuma ku rasa nauyi, ƙayyade waɗannan sha.
Menene Game da Barasa: Idan ka shirya sha, yi haka daidai . Yana da hikima don kauce wa abincin da aka sanya tare da masu maye gurbin ruwan 'ya'yan itace, sukari da syrups, saboda zasu iya ƙara calories da sukari da yawa wanda zasu iya samun glucose na jini kuma zai iya haifar da gagarumar riba. Maimakon haka, zabi giya kamar ruwan inabi, shaflan ko gurasar giya da sukari masu kyauta kamar sugar soda.
Misali:
- 1 1/2 oz na vodka tare da 6 oz na ruwan 'ya'yan itace cranberry: 200 adadin kuzari da 23 g sugar
- 1 1/2 oz vodka tare da kulob din soda da karkatar da lemun tsami: 100 adadin kuzari, 0 g sukari
Ka ajiye 100 adadin kuzari da 23 g sugar.
Lean Protein
Ka guji sarrafawa, babban nama kamar naman alade, karnuka masu haɗari da hagu - waɗannan nau'o'in abinci suna da sodium da kuma kitsen mai. Yin amfani da sodium wuce haddi zai iya ƙara yawan karfin jini - musamman a cikin mutanen da suke da gishiri. Kuma daɗaɗɗen mai mai yawa a rage cin abinci zai iya ƙara yawan mummunan cholesterol. Maimakon haka, zabi nauyin hawan gwangwani kamar skewers na kaza, burgers na burma, jiruna, naman alade, naman alade - sirloin ko filet mignon. Maimakon ƙuƙwalwa tare da nauyin kifi, man shanu ko tiyata a cikin abincin naman alade, ku yi amfani da man zaitun, tafarnuwa, lemun tsami, balsamic vinegar, da mustard. Protein ba ya ƙunshi carbohydrate, amma rabo size har yanzu al'amura. Neman ci gaba da ciwon gina jiki zuwa kimanin 4-6oz.
Kayan Kayan Kayan Kaya
Kayan kayan da ba a rage ba su da muhimmanci idan yazo da jini da kuma iko. Wadanda ba kayan shafa ba su kara dandano, crunch, bitamin, ma'adanai, ruwa da mafi mahimmanci fiber. Fiber yana taimaka maka ci gaba da cike da kuma yin gyaran jini.
Neman yin 1/2 naka farantin wadanda basu da kayan lambu - salad, broccoli, eggplant, zucchini, barkono, albasa, bishiyar asparagus da dai sauransu.
Go Easy a kan Apps: Yana da sauƙi a cinye calories wuce haddi da kuma carbohydrates kafin cin abinci ko da fara. Ana amfani da kayan gishiri na barbecue da mai, gishiri da carbohydrates. Idan za ta yiwu, kauce wa abinci kamar nachos, kwakwalwan kwamfuta, pretzels, gurasar abinci, soyayyen appetizers, dips da sauces. Maimakon haka, zaɓar tsire-tsire-tsire-tsire-tsire-tsire-tsire, kayan lambu mai tsami tare da juyayi ko guacamole, salatin, iska ta taso ne, ko kuma dintsi na kwayoyi maras tushe. Kuna iya ci wani ɗan abun ciya kafin ku zo kuma ku guje wa appetizers gaba ɗaya idan wannan ya fi kyau don ku da tsarin jinin ku.
Za ku iya ci ciwon sukari, amma ku zabi hikima
Carbohydrates su ne jikin babban tushen makamashi. Mutanen da ke fama da ciwon sukari suna buƙatar ci wasu carbohydrates, musamman ma idan kana shan magunguna da ke nuna pancreas don yin insulin. Manufar ita ce cin abinci madaidaicin carbohydrates a cikin dama kuma a lokacin dace. Babban fiber, ƙananan glycemic index carbohydrates su ne mafi kyau - kananan dankalin turawa dankalin turawa tare da fata, 1/2 kofin wake, 1 matsakaici kunnen masara, 1 kopin quinoa, don suna 'yan. Idan kuma a gefe guda, kuna jin dadin cin abincin salatin macaroni domin wannan shine ranar da za ku ci shi, sa'annan ku yi nufin ci gaba da rabon ku ba fiye da 1 ko kuma game da 1/4 na farantinku ba. Kodayake ya bambanta ne akan tsarin abinci na mutum da kuma kyaftin carbohydrate, kyakkyawan tsarin yatsa mai kyau shine kiyaye kayan carbohydrates zuwa kimanin 1/4 na farantinka.
Abin da Game da 'ya'yan itace
Sabanin yarda da mashahuran mutane, zaka iya samun 'ya'ya - har ma kankana. Saboda 'ya'yan itace yana dauke da sukari, maɓallin amfani da ita shine ikon sarrafawa da kuma zabar irin abin da ya dace. Abinci shine babban zabin kayan zaki a barbecues saboda ƙananan calories fiye da kayan gargajiya. Ka guji ƙwayar abincin mai gauraye da ke zaune a cikin syrup ko ruwan 'ya'yan itace da' ya'yan itace masu 'ya'yan itace.
> Magani
> Nettleton, JA, et al. "Hanyoyin Soda Abinci da Rashin Ciwo na Ciwo na Metabolic Tsarin da kuma Rubutun 2 na Ciwon sukari a cikin Nazarin Noma na Atherosclerosis." Ciwon sukari Kulawa . 2009; 32 (4): 688.