Babu abinci guda daya da ya dace da ciwon sukari, kuma duk abincin da aka ci abinci ya kamata a yi , amma duk da shirin shirinka, rage calori da abun ciki na carbohydrate zai iya taimaka maka ka rasa nauyi kuma rage yawan sugars. Dangane da tsawo, nauyin, shekaru, da kuma aikin aiki, shirin cin abinci na calorie 1200 na iya zama daidai a gare ku. Idan wannan likita ya ba ku shawara kuma ba ku san inda za ku fara ba, yana da kyau a fahimtar abin da kwanakin kwanakinku zai dace.
Samun tsarin abinci na kwana uku, zai iya taimaka maka ka kawar da yanke shawara, yayin da kake ajiyewa, adadin kuzari, carbohydrate, da mai sarrafawa.
Abin da za a yi tunanin game da lokacin shiryawa
Carbohydrates: Carbohydrates sune ainihin tushen samar da makamashi da kuma gina jiki wadanda ke tasirin jini sosai . Mutanen da ke fama da ciwon sukari suna buƙatar saka idanu akan haɗarsu carbohydrate saboda yawancin carbohydrates, musamman a cikin farar fata, mai tsabta, sarrafawa , da kuma abincin sugary na iya tayar da sugars da jini, da kuma triglycerides da kuma haifar da karfin kuɗi. Lokacin da kake tunani game da carbohydrates, za ka so ka yi tunani game da rabo da kuma irin. Zabi carbohydrates masu arziki a cikin fiber, irin su, dukkanin hatsi, kayan lambu na starchy, irin su dankali mai dadi, mai kiɗa mai ƙanshi, irin su Girkanci na Girka, da 'ya'yan itatuwa masu tsada marasa ƙarfi, irin su, berries. Mafi yawancin mutane suna amfani da cin abinci kimanin 30 zuwa 45 grams na carbohydrate da abinci, da kuma 15 zuwa 20 grams da abun ciye-ciye, amma wannan zai dogara ne akan gubar jini na jini, aiki na jiki, da nauyin nauyi, don sunaye wasu.
Yana da kyau koyaushe ka sadu da mai cin abincin abinci ko mai ƙwararren ƙwararru don ƙayyade yawancin carbohydrates sun dace maka. Ka tuna cewa kowane nau'in carbohydrates ya ƙunshi calories hudu. Sabili da haka, idan kuna cin abinci, guraben carbohydrate na 45 na kowane abinci, da kuma nau'in grams 30, duk da haka za ku kasance da calories 660 daga carbohydrates kowace rana.
Protein: Protein shi ne macronutrient wanda ba ya ƙunshi carbohydrates (sai dai idan an ci abinci ko drenched a miya). Amfanin gina jiki mai kyau yana da mahimmanci don bunkasa rigakafi, warkar da rauni, tsaftace tsoka, kuma yana da iko. Lokacin cin abinci mai calorie mai sarrafawa, yana da mahimmanci don zabar sunadaran furotin (kamar yadda wadannan nau'ikan zasu sami ƙasa da adadin kuzari da mai). Tsaya ga kafofin, irin su kaza mai nama, naman alade, turkey, naman alade (kashi 95%), launin fata, da kiwo mai laushi. Idan kun kasance cin nama ko mai cin ganyayyaki , wake, da kuma gina jiki na soya, irin su edamame, da tofu kuma sune tushen furotin, amma ku tuna cewa sun hada da carbohydrate, ma. Protein kuma yana ƙunshe da adadin kuzari hudu a kowace gram. Wasu nazarin sun nuna cewa cin abinci mafi girma, karin kumallo mai gina jiki mafi girma zai iya rage yawancin A1C na haemoglobin a cikin mutanen da ke fama da ciwon sukari.
Fat: Fat shi ne wani macronutrient wanda bai ƙunshi carbohydrate ba. Fat yana taka muhimmiyar rawa a cikin jiki, kuma yana da muhimmanci don shawo kan bitamin mai soluble. Abubuwa masu mahimmanci irin su omega 3 da omega 6, suna gina gashin gashi, fata, da kusoshi kuma suna da muhimmanci a kiwon lafiya na kwakwalwa kuma suna da kariya masu kariya. Lokacin zabar matakan mai, za ka so ka zabi ƙwayoyi mai ƙin ƙari kamar su mai, kwayoyi, tsaba, avocado, da kifi mai kifi kamar sardines, da kuma kifi.
Ƙayyade yawan kitsen mai da mai mai yalwa kamar sau da yawa, irin su cike da cuku, abinci mai laushi, kayan mai mai girma irin su tsiran alade da naman alade, man shanu, cream, da kuma sutsi irin su kukis da bishiyoyi. Ya kamata a kula da sassan jiki mai kyau, ko da magunguna masu kyau, saboda fatal mai zai iya ƙara sauri. Ɗaya daga cikin nauyin mai ya ƙunshi tara calories.
1200 Calories ba daidai ba ne ga kowa
Na farko, za mu fara da kalma na gargadi: cin abinci mai ciwon sukari ta 1200 ba don kowane mutum da ciwon sukari ba. Don asarar nauyi, wannan ƙwayar calorie yana da ƙananan isa wanda zai iya haifar da mummunar tasiri akan metabolism ga mutane da yawa.
Har ila yau, wannan matakin calorie bazai samar da isasshen carbohydrates ba don haɓaka magani ko kuma hana hypoglycemia.
Duk da haka, calories 1200 zasu haɗu da bukatun makamashin wasu mutane da ciwon sukari. Zai yiwu mafi kyau idan kun kasance ƙananan nauyi da jiki, tsufa fiye da 65, da / ko žasa aiki. Idan ka karbi takardar maganin ciwon sukari ta 1200-calories, likitocinka sunyi la'akari da waɗannan abubuwan.
Idan likitanku ya ba ku abincin da ba za a ba da calories 1200 ba, muna da shirin shirya kayan abinci na ku .
Abin da Daily Menu yake son
Wannan shirin cin abinci ya ba ku wasu ra'ayoyi don sabon abincin ku. Yana bayar da kimanin 1200 calories a rana, tare da kimanin 30 zuwa 45 grams na carbohydrate da abinci, da kuma 15 zuwa 30 grams da abun ciye-ciye.
Day 1 Breakfast
- An omelet da kwai kwai 2 da kwai daya, da 1 nama (1 ounce) cuku mai tsami
- Ɗaya daga cikin yanki duk abincin gurasa na gari da 1 teaspoon man shanu
- Ɗaya daga cikin kananan orange ko 2 kiwi
- Coffee da 1 tablespoons rabin & rabi
Yawancin carbohydrates duk da cin abinci: ~ 30 grams
Abincin rana
- 2 kofuna waɗanda yankakken ganye tare da 4 ozo (girman dabino a hannunka) kaza mai gaza da 1 tablespoon man shafawa mai dafa
- Ɗaya daga cikin apple 4 ounce apple
- Ɗaya daga cikin yogurt mai ƙananan nama guda 6
- 8 zuwa 12 ociji na ruwa ko abincin giya marar sukari
Yawancin carbohydrates duk da cin abinci: ~ 40 grams na carbohydrate
Abincin abincin
- 3 kofuna waɗanda iska ta taso da popcorn
Kwayar carbohydrate ta kowane nama: ~ 15 grams na carbohydrate
Abincin dare
- Turkiyya Broccoli Bugu: 4 ozaji yana durƙusad da farin nama turkey ƙasa, dafa shi cikin 1 teaspoon man zaitun
- 1 low carbohydrate dukan hatsi kunsa (game da 20 grams na carbohydrate)
- 1 kofin gwanin gurzaccen kumfa tare da 1 teaspoons man zaitun (sama da zafi miya)
- 8 zuwa 12 ociji na ruwa ko abincin giya marar sukari
- 1 kopin raspberries
Yawancin carbohydrate da cin abinci: ~ 45 grams na carbohydrate
Day 2 Breakfast
- 1 akwati na ƙananan mai Girkanci yogurt
- 3/4 kofin blueberries
- 1 tablespoon yankakken unsalted almonds
- 1 kofin kofi tare da 1 tablespoon rabin da rabi
Yawancin carbohydrate da cin abinci: ~ 25 grams na carbohydrate
Abincin rana
- Open Faced Turkey Sandwich- 4 bakin ciki yanka na gasa turkey
- 1 yanki dukan hatsi gurasa
- letas, tumatir, 1/4 yankakken avocado, dollup na mustard
- 15 karamin jariri da 1 teaspoon hummus
Adadin yawan carbohydrate da cin abinci: ~ 35 grams na carbohydrate
Abincin abincin:
- 1 1/4 kofin strawberries tare da 1 tablespoon nut man shanu
Adadin yawan carbohydrate da abincin nama: ~ 18 grams na carbohydrate
Abincin dare
- Gudun Gurasar Quinoa Bowl - Gingwadon Gudun Gishiri 4
- 1/2 kofin dafa quinoa a cikin ruwa ko low sodium kaza broth
- 1/2 kofin yankakken tumatir, 1/2 kofin yankakken barkono
- 1/4 kofin shredded cuku mai ƙananan
- 1 salun salsa
Yawancin carbohydrate da cin abinci: ~ 40 grams na carbohydrate
Day 3 Breakfast
- Sweet dankalin turawa, toast strawberry
Yawancin carbohydrate a kowace cin abinci: ~ 17 grams na carbohydrate
Abincin rana
- 5 kayan lambu da ganye da kayan lambu
- sama a kan 1 dukan hatsi launin ruwan kasa shinkafa cake
- 1 kofin blackberries
- 8 zuwa 12 ozanci ruwa ko seltzer
Yawancin carbohydrate da cin abinci: ~ 40 grams na carbohydrate
Abincin dare
- Gilashin filaye mai cinye (ko wani zabi na kifi) tare da naman alade da kuma dankalin turawa
- 5 ounci da kifi da kifi, tafarnuwa foda, gishiri, barkono, 1 teaspoon man zaitun
- 1 kananan gasa mai dadi dankalin turawa tare da kirfa 1 teaspoon man shanu
- 1.5 kofuna waɗanda steamed alayyafo
- 8 zuwa 12 ozanci ruwa ko seltzer
Kwayar yawan carbohydrate da cin abinci: ~ 30 grams na carbohydrate
Ƙirƙirar Shirin Abincin Kai
Wannan menu shine kawai misalin kwana uku na dukan abincin da ke da dadi da za ku iya shiga cikin rana ɗaya da kuma kula da cin abinci na 1200-calorie. Idan kuna buƙatar karin iri-iri, akwai abinci mai gina jiki da za ku iya ji dadin ku, kawai kuna buƙatar koyon yadda za a lissafta darajar kuzari don haka ku zauna a hanya.
Yin amfani da ma'aunin ƙwayoyin abinci mai mahimmanci zai iya ɗaukan duk abin da kake cin abinci. Don amfani da shi, kawai shigar da girke-girke da kake so a yi kuma zai ba ka mai sauƙin karanta lakabin abinci mai gina jiki. Hakanan zaka iya amfani dashi don yin jita-jita, kaya, da abin sha.
Idan sakamakon don girke-girke ya nuna yana da yawa adadin kuzari don cin abinci, zaka iya yin gyara. Zaka iya shirya kowane sashi kuma mai kididdiga zai nuna maka da dama zaɓuɓɓuka masu zaɓuɓɓuka don zaɓar daga.
Wannan zai iya zama da amfani ƙwarai a yayin yin fitar da jerin siyar ku. Za ku sami fahimtar ra'ayi game da abin da zaɓuɓɓuka suke da ƙananan adadin kuzari, mai, da sukari. Samun bayanan kwarewa kafin ka fara kantin sayar da kaya zai iya taimaka maka wajen yanke shawara mafi kyau.
Sources:
> Rabinovitz, HR, Bo'aza, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. da Wainstein, J. (2013), Babban karin kumallo da ke cikin furotin da mai ƙari yana inganta glycemic control a cikin irin 2 masu ciwon sukari. Kiba. Doi: 10.1002 / oby.20654