Ciwon sukari: Abin da aka Ba da izinin, Haramtaccen Abinci da Menu

Wadatacce

• Abincin da aka yarda a cikin ciwon sukari
• Nagartaccen adadin 'ya'yan itace
• An dakatar da abinci a cikin ciwon sukari
• Samfurin menu masu sikari

A cikin abincin suga, ya kamata a guji amfani da sikari mai sauƙi da abinci mai wadataccen farin gari.

Bugu da kari, ya zama dole kuma a rage yawan cin kowane irin abinci tare da dumbin carbohydrates, koda kuwa ana dauke su da lafiya, kamar 'ya'yan itace, shinkafar ruwan kasa da hatsi. Wannan saboda yawancin carbohydrates a cikin abinci ɗaya yana ƙarfafa karuwar glycemia, wanda ke haifar da ciwon sukari mara ƙarfi.

Rubuta ciwon sukari na 2 shine nau'in da yawanci yake bayyana sakamakon nauyin kiba da rashin wadataccen abinci, wanda ke faruwa yayin girma. Yana da sauƙin sarrafawa da haɓaka mai yawa tare da wadataccen abinci, asarar nauyi da motsa jiki na yau da kullun.

Abincin da aka yarda a cikin ciwon sukari

Abincin da aka yarda dashi a cikin abincin sukari shine wadataccen fiber, furotin da mai kyau, kamar:

• Cikakken hatsi: garin alkama, shinkafa da kuma taliya, hatsi, popcorn;
• Kayan kafa: wake, waken soya, wake, wake, wake;
• Kayan lambu a gaba ɗaya, ban da dankali, dankalin turawa, rogo da yam, domin suna da yawan sinadarin carbohydrates kuma yakamata a cinye su a wasu kananan abubuwa;
• Nama gaba daya, ban da naman da aka sarrafa, kamar su naman alade, nono na turkey, tsiran alade, tsiran alade, naman alade, bologna da salami;
• 'Ya'yan itãcen marmari gaba ɗaya, idan har an cinye raka'a 1 a lokaci guda;
• Kyakkyawan mai: avocado, kwakwa, man zaitun, man kwakwa da man shanu;
• Mai Mai: kirji, gyada, gyada, gyada da almam;
• Madara da kayayyakin kiwo, yi hankali da zabi yoghurts ba tare da kara sukari ba.

Yana da mahimmanci a tuna cewa tubers, irin su dankali, dankali mai zaki, rogo da doya abinci ne mai lafiya, amma saboda suna da wadatar carbohydrates, suma ya kamata a cinye su da kadan.

Nagartaccen adadin 'ya'yan itace

Saboda suna da sukarinsu na halitta, wanda ake kira fructose, yakamata masu shan sukari su cinye fruitsa fruitsan itace. Amfani da shawarar shine yin 'ya'yan itace guda 1 a lokaci guda, wanda, a cikin hanya mai sauƙi, yana aiki a cikin waɗannan masu zuwa:

• 1 matsakaiciyar sashi na cikakkun 'ya'yan itace, kamar su apple, ayaba, lemu, tangerine da pear;
• 2 siraran yanka na manyan ofa fruitsan itace, kamar kankana, kankana, gwanda da abarba;
• 1 dinka kananan fruitsa fruitsan fruitsa fruitsan itace, bada kimanin raka'a 8 na inabi ko riesaure, misali;
• Cokali 1 na fruitsa driedan itacen drieda fruitsan itace kamar zabib, plums da apricots.

Bugu da kari, yana da mahimmanci a guji cin ‘ya’yan itace tare da sauran abinci masu wadataccen sinadarin carbohydrates, kamar su tapioca, farar shinkafa, burodi da zaƙi. Dubi ƙarin nasihu akan Frua recommendedan itacen da aka bada shawarar don ciwon suga.

An dakatar da abinci a cikin ciwon sukari

Abincin da aka hana shi cin abincin mai ciwon sukari sune waɗanda suke cikin sikari ko kuma sauƙin ƙwanƙwanƙari, kamar su:

• Sugar da kayan zaki a gaba ɗaya;
• Ruwan zuma, jelly 'ya'yan itace, jam, marmalade, kayan marmari da kayan kek;
• Sweets a gaba ɗaya, cakulan da zaƙi;
• Sugary yanã shã, kamar su abubuwan sha mai laushi, ruwan inabin da aka kera, madarar cakulan;
• Abin sha na giya.

Yana da mahimmanci ga masu fama da ciwon sukari su koyi karanta alamomin samfura kafin cinyewa, saboda sukari na iya bayyana a ɓoye a cikin sigar glucose, glucose ko syrup na masara, fructose, maltose, maltodextrin ko inverted sugar. Duba sauran abinci a: Abincin da ke da sukari.

Samfurin menu masu sikari

Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don masu ciwon sukari:

A cikin abincin sukari yana da mahimmanci don sarrafa lokutan cin abinci don hana hypoglycemia, musamman kafin motsa jiki. Dubi abin da mai ciwon sukari ya kamata ya ci kafin motsa jiki.

Kalli bidiyon ku ga yadda ake cin abinci: