Kayatattun Abincin Ciwon Suga 6 Za ku So a Wannan Lokacin bazarar

Wadatacce

• 1. Kwanukan farin kabeji
• Me yasa yake aiki:
• 2. Zaɓin karin kumallo da za a yi a gaba
• Me yasa yake aiki:
• 3. Duk wani salatin-amma-mai ban sha'awa tare da kwayoyi
• Me yasa yake aiki:
• 4. Babban hanya tare da furotin mai tushen tsire-tsire
• Me yasa yake aiki:
• 5. Fried rice wacce ke haske a jikin carbi
• Me yasa yake aiki:
• 6. Abincin zaki mai zaki mai zaki
• Me yasa yake aiki:

Neman sababbin, lafiyayyun girke-girke don gwadawa yayin da kake da ciwon sukari na iya zama ƙalubale.

Don kiyaye yawan jinin ku a cikin sarrafawa, kuna da kyau ku zaɓi girke-girke waɗanda ke ƙasa a cikin carbohydrates kuma mafi girma a furotin, ƙoshin lafiya, da zare.

Anan akwai girke-girke 6 don gwadawa, kai tsaye daga masana masu gina jiki da ƙwararrun masu ciwon suga.

1. Kwanukan farin kabeji

Wataƙila kun haɗu da shinkafa farin kabeji a yanzu, wanda ke da kyau mai wadataccen fiber, zaɓin ƙaramin carbi wanda ke ba da irin shinkafa a cikin jita-jita iri-iri. Yana ɗaukar ɗanɗano na duk abin da kuke hidimta shi da shi, yana mai da shi ingantaccen tushen abinci.

A girke-girke: Rumfunan farin kabeji na Rum tare da kifin Norway

Me yasa yake aiki:

“A matsayin madadin shinkafar ruwan kasa, shinkafa farin kabeji ya dace da abinci irin na kwano,” in ji Mary Ellen Phipps, wata likitar abinci mai rijista wacce kuma ke da cutar siga ta 1. “Wannan abincin ma yana da kyau ga mutanen da ke da ciwon sukari na 2, saboda yawan omega-3 da ke cikin kifin salmon. Kuma tare da wadataccen furotin (daga kifin kifi, kayan lambu, da kuma cuku), wannan abincin yana da kyau don sarrafa abinci da kuma. ”

2. Zaɓin karin kumallo da za a yi a gaba

Zaɓuɓɓukan karin kumallo na yau da kullun irin su hatsi, bagel, muffins, har ma da sandunan granola galibi ba sa daɗin cutar ciwon sukari saboda ingantaccen sukari da kuma sinadarin sitaci, wanda ke iya haifar da rashin daidaituwar sukarin jini.

A girke-girke: Cparaless asparagus da mozzarella quiche

Me yasa yake aiki:

“Qwai zaɓi ne mai cike da furotin don karin kumallo… amma fa idan ba ku da lokacin bulala da safe fa? Wannan cuku-cuku maras tabbas shine cikakken bayani, ”in ji Nicole Villeneuve, kwararriyar mai koyar da rigakafin kamuwa da cutar sikari a plateJoy. Barin barin ɓawon burodi na gargajiya ba hanya ce kawai ta rage ƙididdigar carb ba. Hakanan yana haifar da wahala don hada kai gaba da zafin rana a duk mako. ”

Ari da, binciken da aka yi kwanan nan ya nuna cewa cin abinci mai ƙananan-carb wanda aka haɗu tare da mai mai matsakaici na iya zama mai tasiri musamman a inganta haɓakar glycemic. Yana iya taimaka ma mutanen da ke fama da ciwon sukari su rage shan magani. "Tare da ƙasa da gram 5 na net carbohydrates (wancan yana da jimillar carbs debe fiber) da kuma mai mai daga haɗuwa mai kyau na cuku, wannan hanya ce mai kyau don fara wannan tafiyar," Villeneuve ta faɗa Healthline.

A matsayin kyauta, bishiyar asparagus tana ƙara haɓakar fiber kuma yana da. Wannan na iya taimakawa rage sauran yanayi na yau da kullun dangane da ciwon sukari, kamar cututtukan zuciya da amosanin gabbai, a cewar Villeneuve.

3. Duk wani salatin-amma-mai ban sha'awa tare da kwayoyi

Kwayoyi suna ƙara farin ciki da ɗanɗano ga salads, kuma sun taimaka don rage yawan sukarin jini da insulin, wanda ya sa suka zama abin ban mamaki ga kowane girke-girke mai ƙarancin ciwon sukari.

A girke-girke: Kokwamba mai yaji da salatin pistachio

Me yasa yake aiki:

"Tare da gram 6 na carbi a kowane aiki, wannan salatin babban kari ne ga kowane irin abinci ko abun ciye-ciye," in ji Lori Zanini, wani likitan abinci mai rijista kuma kwararren masanin ilimin ciwon suga. “Bugu da ƙari, ana samun pistachios da cucumbers duk shekara, don haka hanya ce mai sauƙi don samun ƙarin fiber da furotin mai tushen tsire-tsire. Ina son bayar da shawarar pistachios saboda suna da sinadarai masu gina jiki, suna daya daga cikin mafi girma a furotin a tsakanin kwayayen ciye-ciye, kuma kusan kashi 90 na kitse daga pistachios shi ne mafi alheri a gare ku wanda ba a koshi ba. ”

4. Babban hanya tare da furotin mai tushen tsire-tsire

Abincin da ba shi da nama shine hanya mafi kyau don samun ɗan furotin mai ƙarancin tsire-tsire - kamar naman alade - a cikin abincinku. Ari, yana ba da shawara cewa yin musayar wasu sunadarai na tushen dabbobi don waɗanda ke da tsire-tsire na iya taimaka haɓaka haɓakar glycemic a cikin mutanen da ke fama da ciwon sukari.

A girke-girke: Dankali mai dadi da aka loda da naman wake

Me yasa yake aiki:

'Legumes (wake, wake, da lentil) suna da ƙarancin glycemic index, don haka ƙara su a kowane abinci yana taimakawa rage saurin da ake samu na glucose ɗin abincin cikin jini,' 'in ji Cyrus Khambatta, PhD, da Robby Barbaro na Koyar da Ciwon Suga.

Legumes kuma suna da abin da ake kira 'tasirin abinci na biyu.' Wannan yana nufin cewa tasirinsu mai amfani a kan sarrafa glucose na jini na tsawan awoyi bayan cin abinci - ko ma zuwa washegari. "Don haka wannan naman leken zai ba kawai dandano mai ban mamaki ba, amma za ku sami lambobi masu tsayuwa koyaushe bayan kun ci shi," in ji su. "Shin akwai abin da ya fi wannan kyau?"

5. Fried rice wacce ke haske a jikin carbi

Twarfafawar lafiya a kan kayan abinci na yau da kullun yana sa kasancewa mai sauƙi ga abinci mai saukin ciwon sukari. Duk da yake mutanen da ke fama da ciwon sukari ba sa buƙatar kauce wa carbohydrates gaba ɗaya, girke-girke waɗanda ke daidaita tsakanin ƙwayoyin cuta (furotin, mai, da carbs) sun fi kyau.

A girke-girke: Shrimp soyayyen shinkafa - farin kabeji

Me yasa yake aiki:

"Wannan lafiyayyen abincin yana da kyau ga mutanen da ke da ciwon sukari saboda yayin haɗa ƙwayoyin carbohydrates masu ƙwanƙwasa tare da furotin, ba za a sami tasiri sosai a kan sukarin jini ba," in ji Haley Hughes, wata mai rijistar abinci mai rijista kuma ƙwararriyar mai ilimin ciwon sukari.

“Diungiyar Ciwon Suga ta Amurka ta ba da shawarar a riƙa cin abinci sau 2 zuwa 3 na kifi ko kifin baƙi a mako. Shrimp yana da wadataccen furotin, ba shi da tasiri sosai a kan sukarin jini, kuma babbar hanya ce ta selenium, B-12, da phosphorus. ” Ba mai son shrimp ba? Sauƙaƙa shi musanya shi don wani furotin kamar kaza, ko gwada zaɓin mai cin ganyayyaki ta ƙara ntasa.

6. Abincin zaki mai zaki mai zaki

Ba za a cika kayan zaki da sukari ba, wanda zai iya haifar da sauyin glucose cikin jini. Kuma haka ne, cakulan na iya zama wani ɓangare na lafiyayyen abinci mai saukin ciwon sukari - muddin ana jin daɗin a cikin matsakaici, a cewar Diungiyar Ciwon Suga ta Amurka.

A girke-girke: Flatout Girki yogurt ice cream sandwich

Me yasa yake aiki:

Erin Palinski-Wade, wani mai cin abinci mai rijista, ya ce: "Maimakon jin daɗin ice cream da aka saka da sukari a ranar zafi, wannan musanya mai lafiya ta tattara dukkan dandano iri ɗaya tare da ƙananan sukari, tare da kyakkyawan tushen furotin da fiber."

“Hadin sunadaran da zaren na taimaka wajan rage hauhawar matakan glucose na jini bayan cin abinci yayin da kuma ke taimaka muku wajen samun gamsuwa. Rage yawan mai da kalori da ke cikin wannan girkin idan aka kwatanta shi da sandwich na gargajiya yana da kyau ga wanda ke fama da ciwon suga wanda yake mai da hankali kan kula da nauyi, ”kamar yadda ta fada wa Healthline.

Lokaci don tonowa - ba tare da haɗarin karuwar jini ba.

Julia tsohuwar edita ce ta zama marubuciya a fannin kiwon lafiya kuma “mai ba da horo”. An kafa ta ne a Amsterdam, tana kekuna a kowace rana kuma suna yawo a duniya don neman zaman gumi mai wahala da mafi kyawun kuɗin cin ganyayyaki.