10 Abin Dadi mai Diaran Ciwon Suga

Wadatacce

• 1. Superfood mai santsi
• 2. -ananan-carb strawberry smoothie
• 3. Berry tsãwa smoothie
• 4. Peach smoothie
• 5. Koren sanadin sanadin Joann
• 6. Ganyen kore mai santsi
• 7. Masu sana'ar Sikin hayaki
• 8. Chia iri, kwakwa, da alayyahu mai laushi
• 9.Abincin oatmeal na ciwon sukari mai laushi mai laushi
• 10. Berry dadi marasƙƙen madara milkshake

Bayani

Samun ciwon sukari ba yana nufin kuna buƙatar hana kanku duk abincin da kuke so ba, amma kuna so ku zaɓi ƙoshin lafiya cikin abinci. Kyakkyawan zaɓi shine cin yawancin 'ya'yan itace da kayan marmari, waɗanda suke da nauyi a cikin abinci mai gina jiki amma haske a cikin adadin kuzari.

Wasu 'ya'yan itatuwa da kayan marmari sun fi wasu kyau don kula da ciwon suga. Nemi kayan da basu da yawa a kan masarrafar glycemic da nauyi, ma'ana ba zata karu da sukarin jininka ba.

Hakanan yana da mahimmanci a samu yalwar abinci mai cike da sinadarin calcium da kuma probiotic domin karfafa kashin ka da kuma samar da kwayoyin cuta masu kyau. Kyakkyawan tushe sune madara mai mai mai, kefir, da yogurt na Girka.

Waɗannan abinci suna da mahimmanci ga kowane irin abincin suga, amma ba kwa buƙatar cin su da cokali mai yatsu ko ma da cokali. Kuna iya ɗaukar abinci mai yawa a cikin mai laushi ɗaya kuma ku sami daɗi mai daɗi. Muddin kun tsaya tare da lafiyayyun kayan abinci kuma ba sa karin kayan zaki, za ku iya jin dadin wadannan abubuwan a kai a kai.

Kawai tuna lokacin da kuke haɗa 'ya'yan itace a cikin laushin ku don ƙididdige su a matsayin wani ɓangare na alawus ɗin' ya'yan itacen ku na yau da kullun don haka kar ku wuce gona da iri. Ko da sukari na halitta na iya fitar da sikarin jininka idan ka ci da yawa daga ciki.

Anan akwai ra'ayoyi mai laushi mai laushi mai sauƙi 10 don farawa.

1. Superfood mai santsi

Wannan santsi yana da komai - ƙwayoyin antioxidant masu wadatar jiki, ƙoshin lafiya daga avocado, ganye, da furotin. Kawai yi hankali lokacin siyan yogurt na berry da kuka zaɓi alama wacce ke da ƙarancin sukari, kamar Siggi, ko stevia-mai daɗi. Ko kuma zaɓi yogurt mara dadi.

Wannan girkin yana da adadin kuzari 404, don haka yi amfani dashi azaman maye gurbin abinci maimakon abun ciye-ciye.

Duba girke-girke.

2. -ananan-carb strawberry smoothie

Wannan mahaliccin mai santsi yana da ciwon sukari kuma ya gano wannan girke-girke bayan wani gwaji mai kyau.

Ba wai kawai yana da ɗanɗano sosai ba, amma kuma ba zai cutar da sukarin jininka ba. Soymilk da yogurt na Girkanci suna sanya shi mai santsi da kirim ba tare da ƙara ƙarin sukari da yawa ba. Hakanan kuna iya kara yawan zaren tare da babban cokali na 'ya'yan chia.

Duba girke-girke.

3. Berry tsãwa smoothie

Tushen berry na wannan smoothie yana sanya shi mai daɗi, duk da haka har yanzu yana ƙasa a kan ƙimar glycemic. Idan 'ya'yan itacen ku na barkono ne, madarar kwakwa da mangwaro za su ƙara ɗanɗano na zahiri. Hakanan zaku sami lafiyayyen odar mai mai omega-3 daga flax.

Wannan girke-girke yana sanya smoothies biyu.

Duba girke-girke.

4. Peach smoothie

Wannan peach smoothie yana sanya cikakkiyar mai wadatar rana. Yana da sauƙi don yin abubuwa biyar kawai. Ari da, an ɗora shi da alli kuma ya isa haske da ba zai nauyaya ku ba.

Sanya garin chia cokali 1 na 'ya'yan chia kuma ajiye kwasfa a kan peach din don karin fiber. Fiberarin fiber na da taimako a cikin wannan santsi saboda wannan girke-girke na buƙatar ogin 4 na yogurt mai daɗi, wanda ke da damar haɓaka sikarin jininka.

Duba girke-girke.

5. Koren sanadin sanadin Joann

Wannan santsi mai santsi a cikin kayan lambu mai kore, alayyafo, amma yana sanya shi da sabbin 'ya'yan itace da cakulan foda. Zabi stevia- ko erythritol-mai daɗin furotin foda don kauce wa kayan zaki na wucin gadi. 'Ya'yan Chia da' ya'yan kabewa suna ƙara wadataccen laushi, zare, da acid mai mai omega-3.

Duba girke-girke.

6. Ganyen kore mai santsi

Idan kuna samun matsala gamuwa da bukatunku na yau da kullun amma ba manyan masu son salati bane, me yasa baza ku sha kayan lambu ba? Wannan ɗaukakar ƙaramar sanannen santsi yana amfani da kale mai ƙamshi mai ƙanshi ko alayyafo mai daidaitacce tare da tuffa da pear. Ruwan lemun tsami da Mint sun haɗa haɗin, suna ƙara fashewar dandano da ɗanɗanon ɗanɗano.

Tsallake nectar agave, wanda zai iya haifar da mummunan tasiri akan tasirin ku.

Duba girke-girke.

7. Masu sana'ar Sikin hayaki

Shin kuna sha'awar cakulan-gyada ɗanɗano na alewar alewar da kuka fi so, amma ba ku son aika da hawan jini da ke tashi? Samun irin abubuwan dandano ba tare da karu ba ta hanyar bulala wannan santsi mai santsi. Don ƙaramin ɗanɗano na wucin gadi, musanya babban cokali 1 na syrup maras ƙarancin sukari don teaspoon 1 na cirewar caramel.

Wannan santsi yana cike da furotin da alli.

Duba girke-girke.

8. Chia iri, kwakwa, da alayyahu mai laushi

Wannan mai santsi mai laushi mai laushi ya ƙunshi gram 5 na carbohydrates kawai. Don kiyaye carbi a ƙasa, yi amfani da madarar kwakwa mara haske. Don ƙarin zaƙi, marubucin ya ba da shawarar ƙara fewan dan dashes na ƙwarƙwarar Stevia.

Duba girke-girke.

9.Abincin oatmeal na ciwon sukari mai laushi mai laushi

Wace hanya mafi kyau don fara ranarku fiye da tare da wasu ƙwayoyi masu ɗaci, masu ƙoshin fiber, da potassium da bitamin C? Oats ɗin da ba a dafa ba kuma yana ba da sitaci mai ƙarfi, wanda shine kyakkyawan tushen makamashi don ƙwayoyin cuta da kuma iya.

Wannan karin kumallo mai laushi yana shirya abinci mai yawa a cikin gilashi ɗaya. Anan ga 'yan nasihu don sanya wannan santsi yayi aiki sosai don jinin ku:

• Zaɓi ƙaramar ayaba kuma kar ku manta da ƙara waɗancan carbs ɗin zuwa lissafin ku na yau da kullun don kada ku wuce rabon ku.
• Juya wannan girke-girke zuwa abinci sau hudu maimakon biyu.
• Yi amfani da almond ko soymilk mara dadi a maimakon madara mai madara don ƙara rage carbs.

Duba girke-girke.

10. Berry dadi marasƙƙen madara milkshake

Nuts wani muhimmin bangare ne na kowane tsarin cin abinci mai ƙoshin lafiya, kuma wannan girke-girke yana haɗuwa da wasu nau'o'in da ke da ƙoshin lafiya, almond da goro. Ari da, kuna samun ganyaye daga Kale, alli daga madara, da antioxidants daga strawberries. Duk wannan don kawai gram 45 na carbohydrate!

Duba girke-girke.