Akwai wasu hanyoyi da za a iya amfani dasu don ciwon abinci na ciwon sukari. Yana da kyau a bincika fiye da ɗaya, amma kuma yana da mahimmanci a tuna cewa abincin abinci na ciwon sukari zai bambanta dangane da jima'i, shekaru, matakin aiki, magunguna, tsawo, da nauyi. Idan ba ku sadu da mai cin abincin dijital ba, sai ku nemi wanda zai iya taimaka muku wajen samar da shirin cin abinci wanda zai dace da duk bukatun ku.
Hanyar ƙidaya carbohydrate ga tsarin shirya ciwon sukari
Ƙididdigar carbohydrate ita ce hanya mafi yawan abincin abinci. Yawancin shirye-shiryen abinci na ciwon sukari yana buƙatar samun adadi na carbohydrate na 45 zuwa 60 amma ku tuna cewa bukatunku na iya zama dan kadan. Duk da haka, wannan abu ne mai kyau don fara da.
Don wannan hanya, kuna buƙatar sanin abin da abinci ke da carbohydrate a cikinsu, wane bayanin da za a nema a kan lakabin abinci , da kuma yadda za a kwatanta aikin carbohydrate lokacin da babu alamar abinci. Da zarar ka saba da wadannan, za ka iya sauƙaƙe wa ɗakin ka don tabbatar da cewa baza ku cinye ba. Kuna so ku ci gaba da ajiyewa a cikin yini.
Abincin Carbohydrate
- Abincin gwargwadon abinci kamar gurasa, hatsi, shinkafa, da crackers
- Fruit da ruwan 'ya'yan itace
- Danyen wake da kayan soya
- Kayan kayan lambu , kamar dankali da masara
- Sweets da abun ci abinci
Labarun abinci
Alal misali ana iya samun abinci a wasu lokuta masu girma dabam ko da yake sun ƙunshi nau'i biyu ko fiye da kowane kunshin.
Don sanin wannan, dubi "girman sabis" da kuma "ɗawainiya ta kwandon" a saman kowane lakabin abinci. Alal misali, idan nauyin girman sa yana da 1 kuma akwai 2 servings da ganga, zaku buƙaci ninka dukkan nau'ikan farashin gina jiki a kan lakabin don samun cikakken hoto na darajar dukan akwati.
Zamanin carbohydrate zai kasance bayan calories, duka mai, cholesterol da sodium akan lakabin. Za a raguwa har zuwa yawan nauyin carbohydrate ya fito ne daga fiber, kuma nawa ne daga sukari mai cin abinci. Domin kididdigar carbohydrate, kawai kana buƙatar kula da yawan carbohydrate.
Sabunta sabis na Carbohydrate
Wasu abinci basu da lakabi don bincika, wanda shine dalilin da ya sa sanin wasu ƙidaya carbohydrate zai iya taimaka maka. Wadannan suna wakiltar 15 grams na carbohydrate:
- 1 ƙananan ƙananan 'ya'yan itace (4 oz)
- 1/2 kopin gwangwani ko 'ya'yan itace daskararre
- 1 gurasar burodi (1 oz) ko 1 (6 -inch) tortilla
- 1/2 kofin oatmeal ko 3/4 kopin mafi unsweetened bushe hatsi
- 1/3 kopin nama dafa ko shinkafa
- 4-6 crackers
- 1/2 Hausa muffin ko hamburger bun
- 1/2 kopin wake baki ko kayan lambu mai sita
- 1/4 na babban dankalin turawa (3 oz)
- 2/3 kopin mai yalwa mai yalwaci (6 oz)
- 1 kopin mai mai yalwa ko 1% madara (8 oz)
- 2 kananan kukis
- 2 inch cikin launin launin ruwan kasa ko cake ba tare da sanyi ba
- 1/2 kofin ice cream ko sherbet
- 1 tbsp syrup, jam, jelly, sugar ko zuma
- 2 tbsp syrup haske
- 6 kayan aiki na kaza
- 1/2 kofin casserole
- 1 kopin miya
- 1/4 sabis na wani matsakaici Faransa fry
- 1/8 na 12 "na bakin ciki ɓoyayyen pizza
Hanyar Plate don Shirye-shiryen Abinci na Ciwon Gurasa
Yawancin sababbin masu kamuwa da cututtuka irin su na 2 sun fi son farawa tare da Hanyar Farawa ta cin abinci.
Yana da ɗan ƙarami kuma ba ya buƙatar ƙara yawan carbohydrates. Ba ya buƙatar ka koyi abincin da ake ciki a cikin wane nau'i.
Yin amfani da abincin abincin abincin dare, don karin kumallo, yin rabin rabon sitaci, da sauran rabi 'ya'yan itace & nauyin gina jiki. Don abincin rana da abincin dare, sanya rabin rabi wadanda basu da kayan lambu, da sauran rabin kayan abinci mai cinyewa da sunadaran sunadaran. Don abincin rana da abincin dare, to sai ku kara mai madara mai madara, madara maras mai, ko wani sitaci da daya daga cikin 'ya'yan itace.
Abincin Abinci
- Gurasa
- Tortillas ko pita gurasa
- Turanci muffin ko bagel
- Hamburger ko hot dog buns
- Rice ko taliya
- Oatmeal ko unsweetened bushe hatsi
- Crackers
- Gasa ko farar fata ko dadi mai dadi
- Winter squash
- Peas, masara ko wake wake
Fruit (Domin Abincin rana & Abincin dare - 1 guntu ko 1/2 kofin)
- Apple
- Ayaba
- Inabi
- Oranges
- Peaches
- Pears
- Pineapples
- Strawberries, blueberries ko raspberries
- Kankana, cantaloupe ko honeydew kankana
- Abincin ruwan 'ya'yan itace wanda ba a nuna shi ba
Non-Fat ko Low-Fat Milk (Domin Abinci da Abinci - 1 kofin)
- Fat-free ko 1% madara
- Fat-free fili ko low-mai fruited yogurt
- Fat-free ko low-mai soya madara
Kayan Kayan Kayan Kaya
- Asparagus
- Green wake
- Broccoli
- Brussels sprouts
- Kabeji
- Karas
- Farin kabeji
- Seleri
- Kokwamba
- Eggplant, rani squash ko zucchini
- Salatin ganye
- Namomin kaza
- Barkono
- Tumatir
Lean Protein Abincin
- Chicken ko turkey tare da cire fata
- Gwangwani nama kamar zagaye, sirloin, flank steak, tenderloin ko ƙasa zagaye
- Naman alade kamar naman alade, ɗan naman alade na Canada, mai tausayi, ko cibiyar nesa
- Kwayar safiyar, kofi, kofi, kofi, kofi, ko tuna, ko tuna tunawa a cikin ruwa, ko kifi
- Fat-free ko low-mai gida cuku
- Low-mai abu mai nama kamar turkey
- Ƙirƙashin ƙwayoyi mai ƙananan
- Gyara canzawa ko kwai fata
- Low-mairan tsiran alade ko hotdogs
- Kwancen man shanu mai ƙananan manya
Sample karin kumallo
- 2 yanka na gurasar alkama baki daya tare da man shanu maras yisti
- 1 ƙwairo mai laushi, dafa shi a cikin wani sutura wanda ba tare da sanda ba tare da kayan dafa abinci mai laushi da kuma barkono baƙar fata
- 1 matsakaici sabo ne peach
- 1 kopin kofi tare da rabi-rabi da rabi da sukari
Samun Abincin Abincin
- 1 kofin kayan salatin gwaiza da 1 kofin karas, cucumbers, da tumatir
- 2 tbsp mai yalwaci mai yalwaci na Italiyanci
- 1 sliced & ƙuƙwarar fata marar fata
- 1 alkama
- 1 kofin madara mai skim
- 1 kullun sabo ne
Samun Abincin Abincin
- 1 kofin kore wake sautéed tare da man fetur mai mai-free man fetur flavored dafa abinci SPRAY da sabo barkono barkono
- 2/3 kofin dafa abinci shinkafa shinkafa dafa shi da yankakken ja barkono barkono da kuma low-sodium kaza broth
- 1 salmon fillet wanda yake game da girman dabino da aka yanka tare da ruwan 'ya'yan lemun tsami, broth broet, da barkono baki
- 1 kopin madara mai yalwa
- 1 kopin sliced strawberries
- 2 tbsp na haske ko ƙwanƙwasa mai guba maras nauyi