Idan aka gano cewa wani yana da ciwon suga, yana tunanin cewa cin abinci mai daɗi mafarki ne. Abu ne na al'ada a yi tunani, "Me zan ci yanzu?" Amma ba haka lamarin yake ba. Babu takamaiman nau'in abinci da wanda ke da ciwon suga ba zai iya ci ba. Abu mafi mahimmanci shine a kula da girman abincin, daidaita abincinku, da kuma kiyaye adadin carbohydrates a cikin kowane abinci iri ɗaya.
Bari mu ga yadda ake yin waɗannan abubuwa daidai. Domin taimaka muku, za mu kuma tattauna wasu girke-girke masu sauƙi, masu daɗi, da gina jiki waɗanda za ku iya yi don karin kumallo, abincin rana, da abincin dare.
Abubuwa 4 da ya kamata a tuna lokacin da ake cin abinci
Waɗannan shawarwari za su taimaka maka sosai wajen kula da ciwon suga da kuma abincin da kake ci.
1. A riƙa duba matakan sukari a cikin jininka akai-akai. Wannan ita ce hanya mafi kyau don koyon yadda abinci daban-daban ke shafar matakan sukari a cikin jininka. Misali, matakan sukari a cikin jininka na iya bambanta a rana ɗaya lokacin da kake cin shinkafa da kuma wata rana lokacin da kake cin salatin kayan lambu kawai. Da zarar ka gane wannan bambancin, zai fi maka sauƙi ka daidaita abincinka.
2. A rage yawan carbohydrates da za a ci a abinci ɗaya. Ana ba da shawarar cewa mutumin da ke fama da ciwon suga ya ci kimanin gram 45-75 na carbohydrates a abinci ɗaya, sau uku a rana. Duk da haka, wannan adadin na iya bambanta dangane da yanayin lafiyar ku. Saboda haka, yi magana da likitan ku game da adadin da ya dace da ku.
3. Daidaita carbohydrates, zare, da furotin. Hanya mai sauƙi ta yin hakan ita ce "hanyar farantin." Yi tunani game da farantinka.
- Rabin (1/2): Cika farantin da kayan lambu. (Misali: ganye, kabeji, wake, karas, kokwamba)
- Kwata ɗaya na faranti (1/4): Cika da carbohydrate. (Misali: shinkafa mai launin ruwan kasa, wake, wake kore, burodin hatsi gaba ɗaya)
- A wasu lokutan (1/4): Cika da ingantaccen tushen furotin (misali kifi, kaza mara fata, nama marar kitse, tofu, ƙwai)
- Baya ga wannan, za ku iya ƙara ƙaramin 'ya'yan itace, gilashin madara mai ƙarancin kitse, ko yogurt, ya danganta da burin ku na carbohydrate.
4. Zaɓi kitse mai lafiya. Kitsen da aka yi da shuke-shuke kamar goro, avocado, kifi, da zaitun suna da kyau. Rage kitse mai yawa a cikin nama, man shanu, cuku, da sauran kayayyakin kiwo gwargwadon iko. Ka tuna cewa kwakwa, duk da cewa shuka ce, tana kuma ɗauke da kitse mai cikakken kitse.
Abu mafi mahimmanci: Idan sinadarin carbohydrate a cikin girke-girke a cikin wannan labarin ya yi ƙasa da adadin da likitanka ya rubuta maka, ƙara ɗan ƙaramin carbohydrate a cikin wannan abincin. Ana iya yin hakan ta hanyar ƙara wani abu kamar yogurt mara kitse, gilashin madara, 'ya'yan itace, kayan lambu, ko yanki na burodin hatsi gaba ɗaya.
Girke-girke masu sauri don karin kumallo
| Karin Kumallo | Carbohydrates (grams) | Sunadaran (grams) | Zare (grams) |
|---|---|---|---|
| Naɗe ƙwai | ~30 | ~18 | ~6 |
| Kwano na Yogurt na Berry mai wadataccen furotin | ~47 | ~22 | ~10 |
| Man Gyada da Jam Muffin (PB&J Muffin) | ~47 | ~10 | ~7 |
Yadda ake yin ƙwai wrap
A yayyanka kwai 1 da farin kwai 2 (ko kuma kofi 1/4 na madadin kwai) a cikin kaskon da ba ya mannewa. A shafa hadin kwai a kan tortilla mai hatsi gaba daya sannan a zuba tumatir da aka yanka, albasa kore, yanka avocado, da cuku mai ƙarancin mai a saman, idan ana so. A saka a cikin microwave na kimanin daƙiƙa 20, a naɗe, a kuma ji daɗi.
Yadda ake yin kwano mai wadataccen furotin na Berry yogurt
A haɗa kofi 1 na yogurt na Girka wanda ba a saka masa zaki ba da cokali 1 na zuma da ɗan kirfa. A zuba rabin kofi na 'ya'yan itacen da kuka zaɓa (strawberries, blueberries) da rabin kofi na hatsi mai yawan fiber.
Girke-girke masu sauƙi don abincin rana
| Abincin rana | Carbohydrates (grams) | Sunadaran (grams) | Zare (grams) |
|---|---|---|---|
| Salatin Tuna | ~35 | ~54 | ~6 |
| Sandwicin Tumatir da Cuku (Sanwicin Cuku da Aka Gasa) | ~60 | ~27 | ~8 |
| Burrito na Wake da Cuku a cikin Minti 3 | ~50 | ~24 | ~10 |
Yadda ake yin salatin tuna
A zuba gwangwani 1 na tuna da aka tace da cokali 3 na miyar salatin vinaigrette ta Italiya. A zuba rabin kofi na tumatir da aka yanka da goro ko zaitun da aka yanka. A zuba fiye da kofuna 2 na ganyen alayyafo da aka wanke sosai sannan a yi hidima da wasu biredi na hatsi gaba daya.
Yadda ake yin burrito na wake da cuku cikin minti 3
A tausasa tortilla mai hatsi gaba ɗaya ta hanyar dafa shi a cikin microwave na tsawon daƙiƙa 30. A ɗora da kofi 1/3 na cuku mai ƙarancin mai, kofi 1/2 na wake da aka soya, cokali 1 na kirim mai tsami mara kitse, cokali 1 na salsa, da kuma albasa ko tumatir kore da aka yanka. A naɗe a yi hidima da zafi.
Girke-girke masu daɗi don abincin dare
| Abincin dare | Carbohydrates (grams) | Sunadaran (grams) | Zare (grams) |
|---|---|---|---|
| Salsa Chili - Abincin ganyayyaki ko Turkiyya | ~43 | ~22 | ~12 |
| Teriyaki Salmon | ~42 | ~29 | ~5 |
| Spaghetti na Namomin kaza | ~60 | ~18 | ~9 |
Yadda ake yin salmon da miyar teriyaki
A zuba kimanin cokali biyu na miyar teriyaki a kan naman salmon sannan a gasa a cikin tanda. Bayan kimanin mintuna 4, a juya naman kifin, a ƙara wani cokali na miyar teriyaki, sannan a gasa har sai kifin ya dahu sosai. A ci da kofi 3/4 na shinkafar launin ruwan kasa da aka dafa da kayan lambu kamar broccoli da aka dafa. Za a iya maye gurbin kifin salmon da wani nau'in kifi ko ma kaza mara fata.
Yadda ake yin spaghetti da namomin kaza
Dafa taliyar hatsi gaba ɗaya bisa ga umarnin fakitin. A wani tukunya kuma, a soya kofi 1 na yankakken namomin kaza a cikin cokali 1 da rabi na man zaitun. A zuba kofi 3/4 na miyar marinara a dafa a kan wuta mai zafi na kimanin minti 10. A ba da miyar namomin kaza a kan kofuna 3/4 na spaghetti da aka dafa. A ci da salatin alayyafo, wake, kokwamba, da karas.
Waɗannan girke-girke jagora ne kawai. Za ku iya keɓance su bisa ga dandanonku, abubuwan da kuke so, da kuma umarnin likita .Ka canza shi. Kada ka ji tsoron gwada sabbin abubuwa!
Saƙon Ɗauka Gida
- Ciwon suga ba yana nufin dole ne ka daina cin abinci mai daɗi ba. Abin da ke da muhimmanci shi ne yawan abincin da kake ci da kuma daidaiton abincin da kake ci.
- Daidaita abincinka cikin sauƙi ta amfani da "Hanyar Faranti." Raba rabin farantinka zuwa kayan lambu, rabi zuwa furotin, rabi kuma zuwa carbohydrates.
- A tabbatar kowace abinci tana ɗauke da carbohydrates, furotin, da kuma fiber. Wannan zai taimaka wajen rage yawan sukari a jini.
- Wannan labarin yana ba da shawara ta gabaɗaya kawai. Kullum tuntuɓi likitanka ko mai sayar da magani don samun mafi kyawun tsarin abinci da kuma yawan shan carbohydrates don lafiyarka.
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