Nasihu 11 don Cin Dama Dama Tare da Ciwon Suga na 2

Wadatacce

• 1. Ka shirya firjin ka, sannan ka tsara ranar
• 2. Samun furotin don karin kumallo - da kowane abinci
• 3. Kasance cikin ruwa
• 4. Abun ciye-ciye ta hanyar dabaru
• 5. Bincika duka carbi
• 6. Nemi dan zare
• 7. Hoto farantin ka
• 8. Yi kananan swaps na yankan carbi
• 9. Kada kaji tsoron duba suga a jininka
• 10. Duba bayanai masu gina jiki
• 11. Tattaunawa tare da kwararre

Cin abinci mai kyau na iya jin wahalar gaske idan ba ka gida. Ga yadda zaka sauƙaƙa.

Cin abinci a gida yana da fa'idarsa, musamman idan kuna da ciwon sukari na 2 kuma kuna buƙatar abincin da ba zai karu da jini ba. Kuna iya sarrafa abin da ke cikin firjin ku sannan kuma abin da kuka sa a kan faranti.

Amma cin abinci yayin tafiya - kuma tare da babban aiki - yana ba da labarin daban.

Don taimaka muku yin zaɓuɓɓuka masu kyau, ko kuna zagaye cikin gari, kuna hanzari daga haɗuwa zuwa taro, tafiya tafiya, ko kawai ba ku da lokacin tsayawa ku zauna don cin abinci, waɗannan sauƙin, matakan aiki za su saita ku a cikin jagorancin nasara.

1. Ka shirya firjin ka, sannan ka tsara ranar

Kodayake baka cin abinci a gida, samun fruitsa fruitsan itace, kayan marmari, ƙwaya mai yawa, da kuma sunadaran sunadarai da za'a iya amfani dasu yana nufin zaka iya ɗaukarwa kanka jakar tafi-da-gidanka na duk abubuwan mahimmanci.

"Ka yi tunani a cikin zabin abincinka a gaba kuma ko dai ka hada su ka tafi da su, ko ka sanya su a wani yanki na firiji don haka ba kwa bukatar yin shawarar abinci da yawa a cikin yini," in ji Elizabeth DeRobertis, mai rijistar abinci RD) da kuma ingantaccen malamin koyar da cutar sikari (CDE) a Cibiyar Nutrition a Scarsdale Medical Group a New York.

Rage yawan zabin abincin da yakamata kayi duk rana zai iya taimaka maka isa ga abubuwanda suke shirya kayan abinci kuma kar su dagula matakan sukarin jininka.

2. Samun furotin don karin kumallo - da kowane abinci

Lori Zanini, RD, CDE, marubucin "Littafin Abincin Abincin Ciwon sukari da Tsarin Abinci," in ji "Idan kana da rana mai aiki a gaba, ka tabbata kana da karin kumallo mai kyau don fara ranarka."

"Samun isasshen furotin da safe ba zai taimaka kawai wajen daidaita matakan glucose na jini ba, amma bincike ya kuma nuna cin wannan hanyar na iya rage sha'awa a gaba da rana," in ji ta.

Bugu da ƙari, furotin yana ɗaukar lokaci mai tsawo don narkewa fiye da carbs, don haka zai ba ku cikakkiyar ma'anar cikar, in ji ta.

DeRobertis ya ba da shawarar ƙwai a cikin am (dafaffiyar idan za ku ɗauka su tafi), ko wani abu kamar fararen ƙwai ko omelet cike da kayan marmari idan za ku iya zama ku ci.

3. Kasance cikin ruwa

Lokacin da kake shirya abincinku na rana, kar ku manta da wasu ƙananan abubuwan sha na sukari, suma.

Zanini ya ce "Samun isasshen ruwa yana da mahimmanci wajen inganta lafiyar mutum, musamman lokacin da ke dauke da cutar sikari, don haka ina so in ba da shawarar cika kwalaben ruwan ka kuma a shirye da shi a yini."

4. Abun ciye-ciye ta hanyar dabaru

"Duk lokacin da wani ya yi tsayi da yawa ba tare da cin abinci ba, sai su yi yunwa sosai kuma sau da yawa su kan cika," in ji DeRobertis. "Wannan yawan cuwa-cuwa yawanci shine ke haifar da hauhawar jini."

Wannan shine dalilin da ya sa koyaushe yana da kyau a tafi-da-burodi don juyawa lokacin da kake buƙatar saurin sauri, kuma waɗanda zaka iya ɗauka akan hanya.

Fewan abubuwa DeRobertis ya bada shawarar:

• Buhunan kalori 100 na kwayoyi
• kopin gida cuku
• kirtani
• 0% yogurt na Girkanci
• kayan lambu tare da hummus ko guacamole

Naman sa mara lahani ba tare da nitrates shima zaɓi ne mai kyau ba, saboda yana da furotin da yawa. Idan ba ku da yunwa don abun ciye-ciye, kodayake, kar ku tilasta shi, DeRobertis ya ƙara.

Zanini na ƙarfafa samun kwayoyi don crunchy, mai gamsarwa abun ciye-ciye yayin da suke cike da furotin da ƙoshin lafiya mai ɗauke da mai.

Bincike kuma ya nuna cewa musanya kwaya don abinci mai ƙoshin lafiya kamar soyayyen abinci ko ƙyalli na iya taimaka muku sarrafa nauyi a cikin dogon lokaci.

Cika cin abinci ko abun ciye-ciye aƙalla kowane awa 4 zuwa 5, in ji Zanini.

5. Bincika duka carbi

Idan kuna siyan wani abu lokacin da zaku fita kuma game da, DeRobertis ya ba da shawarar bincika jimlar abun cikin carb. Don cin abinci, nemi kimanin gram 30 zuwa 45 na jimillar carbi ko ƙasa da hakan. Don abun ciye ciye, nemi kusan 15 zuwa 20 na jimillar carbs.

Yawancin mutane suna kallon sukari ne kawai, in ji DeRobertis, wanda shine kawai yanki ɗaya daga cikin wuyar warwarewa.

"Dukkanin carbohydrates daga karshe sun rikide sun zama sukari idan suka lalace," in ji ta.

Idan kuna yanke shawara tsakanin burodi biyu, tafi ƙananan carb ɗaya.

6. Nemi dan zare

Caveaya daga cikin faɗakarwa don kawai bincika duka carbs: fiber, mai gina jiki wanda ke saurin narkewa don haka zai iya kiyaye ku.

Idan samfuran guda biyu suna da adadin adadin carbi amma ɗaya yana da fiber, tafi tare da wancan.

Theungiyar Ciwon Suga ta Amurka ta ce abincin da ke da gram 2.5 na zare an rarraba su azaman tushe mai kyau, kuma waɗanda ke da gram 5 ko sama da haka tushe ne mai kyau, don haka a yi ƙoƙari don waɗannan lambobin.

7. Hoto farantin ka

Lokacin da kake dibar abincin abincin rana ko na abincin dare, saita burin cika rabin kwanon abincinka da kayan marmari marasa kan gado, kamar su ganye mai laushi, barkono mai kararrawa, ko broccoli, in ji Zanini.

Sannan raba sauran rabin din tsakanin furotin, kamar gasasshen kifi, kaji, ko tofu, da kuma lafiyayyen carbi kamar dankalin turawa dankali, quinoa, ko bakin wake.

8. Yi kananan swaps na yankan carbi

Samun sandwich don abincin rana? Cire saman yanki burodin don sanya shi sandwich mai buɗe, wanda ke yanke rabin carbs, in ji DeRobertis.

Ko kuma, zaɓi ƙananan burodi, ɗauka, ko ma letas a matsayin tushe. A lokacin cin abincin dare, wataƙila gwada musayar shinkafa ta yau da kullun don farin kabeji ko maimakon cin taliyar yau da kullun tafi zuwa zucchini noodles ko spaghetti squash.

9. Kada kaji tsoron duba suga a jininka

Kimanin awanni 2 bayan cin abinci, yawan jinin ku ya zama 140 ko ƙasa da haka, kuma gwada shi a wannan lokacin na iya taimaka muku gano haƙuri da carb ɗin ku. Idan kun ci yawancin adadin ƙwayoyin cuta kuma sukarin jinin ku ya yi rauni, wannan na iya nuna alama kuna buƙatar ragewa.

"Da zarar kun san wannan lambar [haƙuri ta carb], zai iya taimaka muku yin zaɓin da kuka sanar yayin da kuke tafiya," in ji DeRobertis.

10. Duba bayanai masu gina jiki

Idan ya zama dole ka zaɓi “abinci mai sauri” a cikin ranakun aiki musamman, yana da amfani ka ilimantar da kanka game da bayanan abinci mai gina jiki don saurin gidajen cin abinci. Sanin abin da za ku zaba kafin ku tafi zai iya taimaka muku ku tsaya tare da mafi kyawun zaɓi da aka bayar a wancan gidan abincin.

Kuna iya duba adadin kuzari, carbohydrates, sukari, da ƙari a cikin abinci daga mafi yawan wuraren abinci mai sauri anan.

11. Tattaunawa tare da kwararre

Masanin ilimin abinci ko mai koyar da ciwon sukari na iya taimaka muku tsarawa da keɓance tsarin abincinku, in ji Zanini.

"Abinci da lokacin cin abinci na da tasirin gaske a kan matakan glucose na jini a cikin yini, don haka yin aiki tare da ƙwararren masani na iya samar da kyakkyawar fahimta game da abin da ya fi dacewa da ku," in ji ta.

Mallory Creveling, wani marubuci mai zaman kansa wanda ke zaune a Birnin New York, ya shafe shekaru sama da goma yana ba da labarin kiwon lafiya, dacewa, da abinci mai gina jiki. Ayyukanta sun bayyana a cikin wallafe-wallafe kamar Lafiya ta Mata, Jaridar Maza, Kai, Duniyar Runner, Kiwon Lafiya, da Siffa, inda ta taɓa riƙe matsayin ma’aikata. Ta kuma yi aiki a matsayin edita a jaridar Daily Burn da Family Circle magazine. Mallory, wani ƙwararren mai horar da kansa, shima yana aiki tare da abokan cinikin motsa jiki masu zaman kansu a Manhattan da kuma a wani katafaren ɗakin karatu a Brooklyn. Asalinta daga Allentown, PA, ta kammala karatun digiri na biyu daga Jami'ar Syracuse's S.I Newhouse School of Public Communications.