Wata rana mai cin abinci mai dadi da kyau
Idan an riga an gano ku da ciwon sukari, zaka iya samun kanka da mamaki, menene zan iya ci? Da yake cewa ciwon sukari wata cuta ce wadda ba ta dace da sukari ba , mutanen da ke fama da ciwon sukari suna buƙata sarrafawa da sarrafa ikowar su. Yin haka ba zai iya taimakawa kawai wajen sarrafa jini ba, amma zai iya haifar da asarar nauyi, raguwa a cikin triglycerides (gwargwadon kitsen jini) da rage yawan haɗari ga wasu cututtuka na ƙwayar zuciya.
Idan kana da prediabetes kuma an gaya maka ka rasa nauyin, calorie da kuma abinci mai gina jiki na carbohydrate zai iya taimakawa wajen karewa da jinkirta ciwon sukari. Bincike ya nuna cewa rasa asarar nauyin nauyi, game da 7-10% na nauyin jikinka zai iya taimakawa wajen rage yawan ciwon sukari.
Yana da wuyar samun lokaci don bincika girke-girke da kuma samar da abincin da ke da dadi, kuma daidaitaccen abin daidaitawa. Kafin neman abinci da cin abinci abinci, yana da hikima a gano yawan adadin calories da carbohydrates kana buƙatar isa duka nauyin nauyi da jini. Idan ba ku rigaya ba, ku kafa wani taro tare da mai cin abincin da aka yi rajista ko kuma likitan mai cike da ƙwaƙwalwar ƙwayar cuta don samun ra'ayi game da abincin ku na caloric da kuma abincin carbohydrate wanda zai goyi bayan burin ku.
An shirya wannan shirin abinci na kwana uku ga mutanen da suke son su ci abincin abincin calo 1800. A ciki, za ku sami, 3 carbohydrate sarrafa abinci, da abun ciye-nama da kuma kayan zaki totaling 1800 adadin kuzari (kimanin calories 500 da cin abinci, abincin dare ne game da 600 domin ya hada da kayan zaki da kuma 200 calories ga abincin).
Ga wasu daga cikin ku, yawancin carbohydrates a cikin wannan shirin cin abinci na iya zama kamar yawa. Wasu mutane da ciwon sukari suna amfana daga cin abinci maras amfani da carbohydrate. Kyakkyawan hanyar da za a bincika idan shirin ku yana aiki a gare ku shine jarrabawar jininku kafin da sa'o'i 2 bayan cin abinci. Bincika don ganin yadda yaduwar jininku ya tashi 2 hours bayan fara cin abinci.
Ga mafi yawan, sugars ya kamata su kasance ƙasa da ko daidai da 180mg / dL sa'o'i biyu bayan cin abinci. Bincika tare da likitan ku don ƙaddamar da jini sugar.
Samfurin Abinci:
Abin maye gurbin nama, irin su smoothies na iya zama manufar rasa nauyi. Bugu da ƙari, suna iya zama furotin da wadataccen bitamin. Idan aka yi tare da halayen kirki, sun dandana mai kyau kuma suna da sauri, suna cika abincin karin kumallo.
Breakfast Smoothie sanya by blending har sai santsi:
- 1 8oz kofin gwanin almond wanda ba a yalwata
- 6 oz mai yalwa mai yalwaci mai Girma
- 4 oz silk tofu
- 1/2 matsakaici banana game da 4 oz
- 1/2 kofin daskararre, dukan strawberries
- 2 tablespoon ƙasa flaxseed ci abinci
- 1 amfani da furotin foda (whey, hemp ko duk wani abin da kake so) * nufin yin zabi na dandano na asali wanda ba ya ƙara sugar
- Cinnamon da vanilla foda (ba dole amma iya ƙara dandano)
- Coffee da 1 Tbsp Rabin & Rabin
Abincin Abinci: ~ 490 adadin kuzari, 46 g carbohydrate, 15.3 g mai, 2.7 g cikakken mai, 26 g sugar, 10 g fiber, 45.7 g gina jiki
Abincin rana
Masara, Tumatir, da Avocado Salad:
- 1 kofin yankakken letas (alayyafo, gauraye ganye, romaine)
- 1 kofin diced tumatir
- 1 kofin masara - gasashe da kuma yanke daga cob (ko amfani daskararre)
- 1/4 sabon avocado - diced
- 1 tsp man zaitun da balsamic vinegar
- 1/2 6 "Dukan alkama na pita - gishiri
- 4 kogin kaza mai gishiri, gwangwani gwangwani (drained) ko gishiri turkey
Tassun hatsi mai gurasa, tumatir, gyaran salatin da kuma avocado tare yayin da masara ke dumi. Wannan zai narke da avocado sau da yawa kuma ya kirkiro kayan ado. Chill kuma ku bauta wa letas tare da giya pita a gefe.
8-12 ounce ruwan ruwan ƙanƙara tare da lemun tsami lemun tsami
Abincin Abinci: ~ 485 adadin kuzari, 60 g carbohydrate, 17 g mai, 2.6 g cikakken mai, 12.4 g sukari, 37.4 g gina jiki, 12.2 g fiber
Abincin dare
- 1 ƙwaƙwalwar kajin kaji (game da 6oz - zaka iya gwada kofi ko naman sautin)
- 2 tsp man zaitun
- 1 teaspoon tafarnuwa foda
- 1 kayan shafa baki barkono
- 2 kofuna waɗanda aka ba da albarkatun gishiri a cikin mashi (za su iya canzawa don daskararre ko wani kayan lambu mai tsami )
- 2/3 kofin dafa shi tsawon hatsi launin ruwan kasa shinkafa
- 1 T sunflower tsaba
- 3/4 kofin blueberries tare da 2 dark cakulan kisses
Rubke nono tare da man zaitun kuma yayyafa da baki barkono da tafarnuwa foda da gura. Kafacciyar wuri a cikin kwano mai kwakwalwa, zuba ruwa kadan a sama kuma ka rufe shi da filastik. Microwave don 60 seconds, ko har zuwa laushi. Idan ka fi so kada ka yi amfani da injin na lantarki, kazari a madara a cikin abincin saucer tare da karamin ruwa.
Cook shinkafa a matsayin koyarwar kunshin kuma yayyafa shi da sunflower tsaba. Savor blueberries da duhu cakulan don kayan zaki .
Abincin Abinci: ~ 600 adadin kuzari, 64 g carbohydrate, 16.6 g mai, 5.2 g cikakken mai, 19,5 g sukari, 53 g gina jiki, 11.3 g fiber
Abincin Abincin Dinar Daga: Ciwon Abincin Gurasar Abinci
Kwancin kwanakin rana
- 15 karamin baby
- 1.5 Tablespoons Man shanu
Yi yayyafa man shanu a kan bishiyoyin apple ko amfani da man shanu mai cokali a matsayin tsintsa miya.
Bayanan abinci mai gina jiki: calories 194, 17.1 g carbohydrate, 12.3 g mai, 1.5 g mai fat, 9.3 g sukari, 7 g gina jiki, 4.1 g fiber.