Dole ne a tsara mutum da ciwon ciwon sukari tare da niyya don taimakawa mutanen da ke fama da ciwon sukari suyi nasara da lafiya na jini da kuma inganta abinci mai gina jiki, rage nauyi, rage karfin jini, da cholesterol (idan an buƙata). Dangane da nauyin ku, aiki, da glucose na jini ku mai cin abinci ko likitan kwararren ƙwararren ƙwararra zai iya bayar da shawara akan calori da kuma abincin gurasar hawan gwal.
Ta rage calories da carbohydrates zaka iya sarrafa lafiyarka da inganta lafiyar glucose na jini, kazalika da ƙara yawan ƙarfinka. A gaskiya ma, binciken da aka yi kwanan nan ya nuna cewa rashin nauyi zai iya taimakawa sosai wajen sanya ciwon sukari a cikin gafara.
Shirin Abincin da ke da Daidaita Daidai na Carbohydrate, Protein, da Fat
Shirye-shiryen abinci na daidaitacce zai ƙunshi yalwa da kayan lambu marasa tsirrai, kayan ingancin carbohydrates mai kyau, irin su, hatsi, kayan lambu mai sitaci, legumes, da manyan 'ya'yan itatuwa. Sannan sun hada da sunadaran gina jiki-irin su kaza, kifi, turkey, naman saƙar, da kiwo mai laushi. Bugu da ƙari, tsarin abinci na daidaitaccen zai hada da kayan mai lafiya, irin su man zaitun, kwayoyi, tsaba, da kuma gurasar nut, don sunaye wasu.
Idan an umurce ku da biyan tsarin abinci mai ciwon sukari na 1600-calories, mai kula da lafiyar ku ya ba da bege ya taimake ku gano sassan carbohydrates, da kuma ilmantar da ku akan abubuwan da za su iya taimaka muku wajen cimma burin ku.
Da ke ƙasa za ku sami ƙarin zaɓuɓɓuka, wanda ke samar da adadin 1600 adadin kuzari a cikin rana daya-san cewa kowane abinci shine ma'auni na carbohydrates, sunadarai, da ƙwayoyi.
Shawarwari sun hada da karin kumallo, abincin rana (tare da ma'anar kayan girke-girke), abincin abincin dare, da kuma abincin fassarar. Kara karantawa game da shirin cin abinci na ciwon sukari .
Breakfast
- Alayyafo, Gurasa da Kayan Gishiri:
- 1 tofated Turanci na Muffin (zai iya musanya ɗayan ƙaramin ƙwayar hatsi ko ɗaya yanki na gurasar gari)
- 1/2 kofin sautéed alayyafo (sanya tare da daya teaspoon man zaitun)
- 1 kwai kwaikwayo da ƙwallon ƙafa guda biyu
- 1 ciki Swiss cuku (ko 1/4 kofin shredded mai ƙananan cuku)
- 1 kofin honeydew guna cubes
- Coffee da 1 teaspoon rabi da rabi
Don karin karin kumallo: Babbar Protein, High Fat Breakfast Ideas
Abincin rana
- 1 zama salatin kaza da tumatir tare da gyaran
- 1 (6 inch cikin hatsi) pita, warmed a cikin tanda
- 1 1/4 kofin strawberries, 3/4 kofin blueberries, ko 1 kofin raspberries
- 8 zuwa 12 ozanci ruwan ruwan ƙanƙara ko abincin giya maras sugar
Don ƙarin abincin rana: Wuta mafi kyau don Ciwon sukari
Abincin dare
- 4 hawan gurasar nama (kamar furek steak ko abincin kaza, naman alade, ko kifi mai kifi)
- 1 kananan gasa mai dadi dankalin turawa (game girman girman linzamin kwamfuta)
- 1 kofin sautéed kore wake da namomin kaza (ko wani non-starchy kayan lambu na zabi)
- 8 zuwa 12 ozanci ruwan ruwan ƙanƙara ko abincin giya maras sugar
Abincin abincin
- 1 teaspoon duk nauyin kirki, almond, ko man shanu
- 1 ƙananan (4 ounce) apple ko daban daban na 'ya'yan itace (Note: kauce wa' ya'yan itace da 'ya'yan itace gwangwani a cikin sugary syrup)
- 8 zuwa 12 ozanci ruwan ruwan ƙanƙara ko abincin giya maras sugar
Don karin buƙatun ƙwaƙwalwa: 20 Abun da ke ciwon ciwon sukari na Calories 200 ko Ƙananan
Hanyoyi guda biyu na cututtukan ciwon sukari
Yawancin mutanen da ke fama da ciwon sukari zasu iya amfana daga ƙididdigar carbohydrate ko bin hanyar farantin. Ga wadanda ke fama da ciwon sukari da suke ɗaukar insulin dangane da adadin carbohydrates cinye, kididdigar carbohydrate yana da matukar muhimmanci.
Hanyar ƙidaya carbohydrate: Wannan hanya ta shafi biyan ƙwayoyin carbohydrates da kuke ci a cikin ɗayan abinci ɗaya. Yawancin abinci na ciwon sukari yana da kimanin 45 zuwa 60 grams na carbohydrate da cin abinci (amma ya kamata a ɗora shi bisa ga salon rayuwar mutum, yaduwar jini, nauyi, matakin aiki, da dai sauransu). Yawan yawan carbohydrates da ya kamata ku ci a kowace rana ya kamata a tattauna tare da likitanku ko mai cin abinci.
Kafin samun wannan tattaunawa, zaka iya amfana daga ajiye takardun abinci don ya fahimci yawancin carbohydrates da kake cin abinci yanzu. Bugu da ƙari, adana abincin abinci zai iya taimaka maka ka gudanar da yaduwar jini da nauyinka, yayin da kake kula da kai.
Hanyar Farawa: Ga mutanen da basu iya kidaya carbohydrates, hanyar farantin hanya na iya zama hanya mai mahimmanci don saduwa da abincin ku da abubuwan kiwon lafiya. Wannan hanya ba shi da ɗan ƙasa fiye da ƙara yawan carbohydrates. Yin amfani da nau'in abincin abincin dare, da nufin yin rabin rabin abincin da ba kayan shafa ba, kashi ɗaya cikin hudu na alamar fiber na fiber, irin su hatsi, legumes, ko kayan lambu, kamar lambun dankalin turawa. Kashi na ƙarshe na farantin ya kamata kunshi sunadaran gina jiki, irin su kaza mai nama, qwai, kifi, kifi, kudan zuma, naman alade ko cakus mai tsada (rabon ya bambanta kuma yawanci kimanin 4 ounces).
Menene Game da Ganyayyaki Abincin Ciniki?
Ga mutanen dake dauke da ciwon sukari na iri 2 , bin cin abinci mai cin ganyayyaki na iya zama abu mai banƙyama saboda banda dabbobin dabba kamar nama, kifaye, da tsuntsaye zasu iya rage yawan zafin jiki. Duk da yake yana da kyau ya kamata ya ci abinci mai gina jiki mafi girma saboda sun kasance da ƙananan a cikin carbohydrate, yana yiwuwa a ci abinci mai cin ganyayyaki da kuma kula da lafiyar lafiya da kula da jini. Ƙara koyo: Yadda za a kasance mai cin ganyayyaki tare da ciwon sukari na 2.
Sources:
> Lean M, et al. Kulawa na farko na kulawa da nauyin gudanarwa na gyaran cututtukan 2 (DiRECT): lakabi mai lakabi, jarrabawar ƙira. " Lancet . 2017: DOI: 10.1016 / S0140-6736 (17) 33102-1.