Ga ɗanɗanar irin abinci mai dadi da za ku iya ci don calories 1,400
Idan kuna so ku ci, wani ganewar asali na 2 ciwon sukari yana iya zama kamar ƙarshen duniya na abinci mai kyau kamar yadda kuka sani. Kuma hakika dole ne ku sake yin tunanin kowane ƙwarjin da kuka saka a cikin bakinku domin ku cigaba da jinin jini, ko glucose, a matakan lafiya da lafiya. Idan kayi nauyi, wanda shine matsalar haɗari ga ciwon sukari na 2, za ka iya buƙatar ƙarfafa yawan adadin kuzari da ka ci.
Labari mai kyau game da wannan: Rashin wuce haddi, tare da yin wasu canje-canje na rayuwa, irin su samun karin motsa jiki, na iya taimakawa wajen sarrafa glucose don haka baza buƙatar ɗaukar shan magani ba.
Menene abincinku na yau da kullum zai zama kamar yadda kuka fara cin abinci tare da yanayin ku? Ga wani samfurin abincin rana guda wanda zai ba ka ra'ayin yadda zai zama mai sauƙin gaske shine cin abinci lafiya ba tare da raunata kanka ba lokacin da kake da ciwon sukari na 2. Ya haɗa da karin kumallo, abincin rana, abincin dare, da kuma maraice da maraice. Dukan yawan abinci na yau da kullum yana ƙara har zuwa calories 1,400-55 bisa dari daga carbohydrates da kashi 19 daga mai. Yana da matukar mahimmanci game da shirin abinci na gaba . Kawai ka tuna cewa za ka buƙaci kaddamar da ita idan likitanka ya ba da shawarar ku ci wani nau'in adadin calories- 1,200, ce, ko 2,200 a kowace rana.
Breakfast
Kofi tare da rabi rabin rabi na rabin cakuda mai-mai
6 ounci yogurt maras yalwa gauraye da:
- 1/2 kofin unsweetened bran flakes
- 8 walnut halves fashe cikin kananan guda
- 1 kwalliya mai cin nama
Abincin rana
1 naman alade da turkey wrap (1 yankakken lean ham, 2 yanka turkey, letas, tumatir, da kashi hudu na wani avocado ado tare da yayyafa na balsamic vinegar ko ruwan 'ya'yan itace da lemun tsami kuma ya yi birgima a cikin wani bakin ciki na dukan alkama tortilla)
1 matsakaici apple
8 zuwa 12 ociji na ruwa ko abincin giya marar sukari
Bayanin Maraice
1 kofin baby karas
Abincin dare
1 4-ounce salmon filet a cikin wani teaspoon na man zaitun da kuma tsoma tare da tablespoon na pesto (jarred ko na gida)
1/3 kofin dafa shi shinkafa launin ruwan kasa
1/2 kofin gurasar kore mai tsaka da kayan ado da teaspoon na man zaitun da ruwan 'ya'yan lemun tsami, gishiri, da barkono, dandana
8 zuwa 12 ociji na ruwa ko abincin giya marar sukari
Abincin Maraice
3 (2 1/2-inch) graham cracker square
2 teaspoons low-mai man shanu man shanu ko almond man shanu
8 ounce (1 kofin) madara madara