An tsara menu na vegan don masu ciwon sukari don samar da ma'auni na sunadarai, carbohydrates, fats, bitamin da ma'adanai bisa ka'idodin abinci mai gina jiki na ciwon sukari. Kowane mai ciwon sukari yana da nasa kuzari da buƙatun abinci mai gina jiki, don haka da fatan za a tuntuɓi likitan yara ko likitan dangi don tabbatar da shawarwarinmu sun dace da ku. An tsara menu don matasa da tsofaffi. Ba a yi nufin yara ko marasa lafiya masu tsanani ba.
An rubuta menu bisa ka'idojin tsara abinci na Ƙungiyar Ciwon sukari ta Amirka. Tunda carbohydrates sune abubuwan gina jiki waɗanda dole ne masu ciwon sukari su sarrafa a hankali, an tsara menu ɗin don kula da daidaitaccen adadin carbohydrates a cikin abincin ku.
Carbohydrates, sunadarai da fats sune manyan abubuwan gina jiki guda uku da ake samu a cikin abincin da muke ci, amma carbohydrates suna da babban tasiri akan matakan sukari na jini. Domin sarrafa sukarin jini shine manufa ta daya a cikin maganin ciwon sukari. Ta hanyar sarrafa abincinmu na carbohydrate, muna tafiya zuwa wannan manufa. Wannan ba yana nufin cewa ya kamata a kawar da carbohydrates ba; maimakon haka, ya kamata ku tsara abincinku da abubuwan ciye-ciye don tabbatar da samar da mafi kyawun adadin carbohydrates.
Carbohydrates ana samun su a cikin sitaci, 'ya'yan itatuwa da madara. Ɗaya daga cikin abinci yana ba da 15 g na carbohydrates. Misali, don karin kumallo, za ku iya cin abinci guda uku na carbohydrates, ko gram 45 na carbohydrates. Za a iya raba abinci guda uku tsakanin abinci daban-daban, watakila zai zama porridge, dankali da 'ya'yan itace guda ɗaya. Don abun ciye-ciye, zaku iya ba da abinci guda biyu na carbohydrates, ko gram 30. A wannan yanayin, madara da buns sun dace. Ka tuna kawai cewa sitaci, 'ya'yan itatuwa, da madara suna samar da carbohydrates, kuma ɗayan carbohydrate yana samar da gram 15.
Kayan lambu, sunadaran, da mai suna ba da ƙarancin carbohydrates amma suna da kyau tushen wasu mahimman abubuwan gina jiki, wato bitamin da ma'adanai. Gabaɗaya, kayan lambu suna ɗauke da gram kaɗan na carbohydrates (gram 5 a kowace hidima) kuma ana iya amfani da su sosai a cikin abincin masu ciwon sukari. A wasu lokuta, ba a haɗa su cikin ƙididdigar carbohydrate ba. Koyaya, likitan ku na iya ba da shawarar ku haɗa da kirga carbohydrates kayan lambu a cikin shirin ku na abinci. Har ila yau, idan kun ci kayan lambu mai yawa (kofuna da yawa), ya kamata a lissafta su azaman nau'in carbohydrate. Kayan lambu masu sitaci - masara, Peas, wake, dankali, dankali mai daɗi, da kabewa - yakamata a ɗauke shi azaman mai ɗauke da carbohydrate. Ana la'akari da su sitaci kuma sun ƙunshi gram 15 na carbohydrates a kowace hidima. Sunadaran da fats wani muhimmin bangare ne na kowane abinci kuma a zahiri sun haɗu da kyau tare da carbohydrates don taimakawa daidaita matakan sukari na jini.
Narke duk waɗannan bayanan na iya zama da wahala! Jin kyauta don tuntuɓar Ƙungiyar Ciwon sukari ta Amurka da kai ko ziyarci su akan layi a www.diabetes.org. Ƙungiyar Abinci ta Amirka kuma tana ba da bayanai masu taimako game da shirin abinci don ciwon sukari. Ziyarci www.eatright.org.
Za ku lura cewa menus ɗin sun ƙunshi ƙananan abinci guda shida a rana. Abinci, a cikin wannan yanayin, ya fi kyau a daidaita matakan sukari na jini, yana ba da isasshen kuzari da kuma taimaka muku jin daɗi.
Idan kana buƙatar cin ƙarancin adadin kuzari fiye da yadda menu ya nuna, yanke baya akan abinci masu sitaci ( taliya, dankali, popcorn, da sauransu) da farko. Ɗaya daga cikin sitaci yana daidai da yanki guda na burodi ko 1/2 kofin taliya dafaffe kuma yana da kimanin calories 80. Koyaya, kafin canza tsarin abincin ku, tabbatar da tuntuɓi likitan ku ko ƙwararrun kiwon lafiya.
Don rage yawan cin kitsen kitse, karanta lakabin. Man dabino, man kwakwa, mai na wurare masu zafi, da kitsen kayan lambu masu hydrogenated duk tushen kitse ne kuma ya kamata a guji idan zai yiwu.
Yana ɗaukar ƙoƙari mai yawa don rayuwa lafiya tare da ciwon sukari. Yin yaƙi da wannan cuta, ba shakka, yana da wahala sosai, amma zaku iya rayuwa mai tsawo, lafiyayyen rayuwa, kuma zai zama darajarsa!
Menu
Lahadi
Breakfast: 1/2 kofin yankakken kankana 2 yanka burodi 1/4 kofin sliced peaches ko apricots 4 oz garu madara soya
Abu ciye-ciye: 1/2 kofin sabo ne inabi 6 low-fat crackers Soda ruwa
Abincin rana: 1 kofin sha'ir miyan naman kaza 2 ounces kyafaffen seitan 1/2 kofin koren wake 2 teaspoons tsaba sesame cokali 2 karamin mai latas 8 ozaji garu madara soya
Abun ciye-ciye: 1/2 kofin cakulan abin sha
Abincin dare: 1 kofin chili lentils 1/4 kofin textured kayan lambu furotin 1/3 kofin farin shinkafa 1/2 kofin steamed ko gasashe karas 1/2 kofin sabo abarba yanka
Abun ciye-ciye na yamma: 1/2 kofin jakunkuna 8 oz madara soya mai ƙarfi
Litinin
Breakfast: 1/3 kofin cranberry ruwan 'ya'yan itace 3/4 kofin dafaffen oatmeal tare da 1/2 ayaba da 1 teaspoon vegan margarine 8 oz garu madara soya
Abun ciye-ciye: 3 kofuna waɗanda popcorn low-mai 2 teaspoons sinadirai yisti 1/2 kofin ruwan 'ya'yan itace orange
Abincin rana: gurasar pita cushe da 2 oz waken soya salatin nama, radishes, da cucumbers 1 kofin shredded kabeji tare da 1-1/2 tablespoons vegan mayonnaise 8 oz garu soya madara
Abun ciye-ciye: salatin 'ya'yan itace tare da madara 8 oz soya, 2 oz tofu, da 1/2 kofin daskararre ko sabo ne berries gauraye da ruwan 'ya'yan itace ginger
Abincin dare: Gasasshen eggplant (1/2 kofin) tare da 1/4 kofin tumatir miya 1/2 kofin baƙar fata tare da 1/3 kofin launin ruwan kasa shinkafa matsakaiciyar gasa apple
Abincin dare: man gyada cokali 2 da ƙwanƙwasa 6
Talata
Breakfast: 1/2 kofin lemu wedges Gasar alkama tare da cokali 2 man gyada 8 oz garu madara soya
Abincin rana: 5 vanilla wafers 1/2 kofin apricot nectar
Abincin rana: 1-1/2 kofuna na alayyafo tare da 1 tablespoon yankakken berries, 6 almonds, da kuma mai-free salatin dressing 1/2 kofin wake tare da tortilla da salsa 8 ounce madara soya.
Abun ciye-ciye: 1/2 kofin soya ice cream
Abincin dare: 1/2 kofin Boiled broccoli tare da 1/4 kofin ja barkono 1 kofin dankali tare da 1/2 teaspoon curry foda da 2 tablespoons vegan kirim mai tsami 1 tofu hot kare ko 1 oza vegan tsiran alade
Abun ciye-ciye na yamma: 3 crackers tare da cokali 2 na goro madara 8 oz mai ƙarfi madara
Laraba
Breakfast: 1/2 kofin apricot nectar 1 Turanci muffin tare da cokali 1 vegan margarine da 1-1/2 oz cuku soya 1/2 kofin salsa 8 oz garu madara soya
Abun ciye-ciye: 1/2 kofin tortilla marar kitse ko cushe pita burodi 1/2 kofin ruwan 'ya'yan itace karas
Abincin rana: 1 kofin kayan lambu da miyan wake 1/4 bagel tare da cokali 2 soya kirim cuku 1/4 bagel tare da 1 cokali goro man shanu 8 ounce garu madara soya
Abun ciye-ciye: kirim mai tsami da tumatir santsi tare da 1 kofin ruwan tumatir da 1/2 kofin tofu
Abincin dare: 6 oz soya nama 1/2 kofin stewed beetroot 1/2 kofin gasa ko steamed dankalin turawa, 2 tablespoons gwangwani abarba chunk 1/2 kofin gasa tofu
Abun ciye-ciye na yamma: 1 matsakaici pear ko apple 8 oz gagartaccen madarar soya
Alhamis
Breakfast: 1/4 kofin cranberry-apple ruwan 'ya'yan itace tare da 1 kofin hatsi, 1/4 kofin peaches, da 1 teaspoon vegan margarine 8 ounces garu madara soya
Abun ciye-ciye: 1/2 kofin ruwan 'ya'yan itace kayan lambu 1 kofin gurasa ko crackers
Abincin rana: tortilla tare da 1/2 kofin kayan lambu 1-1/2 tablespoons vegan mayonnaise 1-1/2 oz vegan cuku 6 tube na soya naman alade 8 oz garu madara soya
Abun ciye-ciye: 1/2 kofin veggie kwakwalwan kwamfuta 1/2 kofin defatted gasashen wake gauraye da salsa
Abincin dare: 8 ozaji gasa tofu tare da 1/4 kofin tumatir miya 1/2 kofin steamed alayyafo da albasa 1 yi tare da 1 teaspoon vegan margarine 1/2 kofin inabi
Abun ciye-ciye na yamma: Kofuna 3 mai ƙarancin kitse, cokali 2 na yisti mai gina jiki 8 oz madarar soya mai ƙarfi
Jumma'a
Breakfast: 1/2 kofin hatsi tare da 1/2 kofin yankakken ayaba 1 yanki na gurasa tare da 1 teaspoon vegan margarine 8 oz garu madara soya
Abun ciye-ciye: 1 matsakaici sabo ne apple ko pear 2 gurasa
Abincin rana: 2 veggie burgers akan 1/2 dukan alkama bun Tumatir da shredded salatin karas Kokwamba 8 oz garu madara soya
Abun ciye-ciye: 1/2 kofin vanilla pudding sugar tare da 2 tablespoons pistachios ko pecans
Abincin dare: 1 kofin naman kaza miya taliya (Amfani 1/2 kofin soya madara, 1/4 kofin namomin kaza da 1 teaspoon tafarnuwa, 2 cubes na tofu za a iya ƙara.) 1/2 kofin braised Kale ko chard 1 kofin berries 4 oz enriched soya madara
Abincin maraice: 2 cokali na goro man shanu tare da kukis na gingerbread 3
Asabar
Breakfast: 1 kofin kankana yanka ko mango tacos: 2 tortillas tare da 2 teaspoons vegan margarine da 1/2 kofin salsa 8 oz garu soya madara
Abun ciye-ciye: 1/2 kofin sliced abarba 1/4 kofin muesli marar kitse
Abincin rana: kofi 1 tofu tare da yankakken kayan lambu 1/2 Turanci muffin 1 matsakaicin masarar kunnuwa 1 teaspoon vegan margarine 8 oz madarar soya mai ƙarfi
Abincin rana: 1/2 kofin jan wake tare da barkono 2 oz tofu
Abincin dare: 1 hidima na masara da miyan dankalin turawa tare da 1/2 kofin tofu 1/2 kofin yankakken tumatir
Abincin maraice: 1/2 kofin soya ice cream tare da muesli 2 tablespoons
Lahadi
Breakfast: 1/2 kofin ja innabi 1 apple tare da zabibi 8 oz garu madara soya
Abincin rana: ƙaramin apple gasa 1 tare da cokali 3 na muesli
Abincin rana: 1 kofin steamed broccoli, barkono ja da farin kabeji 1/2 kofin baki wake da 1/4 kofin textured kayan lambu gina jiki 1/3 kofin shinkafa ko sha'ir 1/2 kofin alayyafo tare da 1/4 kofin raspberries 8 oz wadãtar da soya madara
Abincin rana: Salatin Waldorf (3/4 kofin yankakken apples, 1/4 kofin seleri, 1 tablespoon walnuts, 1-1/2 tablespoons vegan mayonnaise)
Abincin dare: 2 yanka veggie pizza Yankakken letas ganye 1 kofin yankakken kiwi da raspberries
Abun ciye-ciye maraice: 1/2 kofin busassun 8 oz mai kariyar soya madara
Kayayyakin kyauta
Wasu abinci suna da ƙarancin adadin kuzari da mai don haka ana ɗaukar su “kyauta”. Kuna iya ƙara su zuwa abincin ku. Anan ga jerin wasu samfuran waɗanda ake ɗaukar “kyauta”:
Ruwan Carboned (tare da lemun tsami ko matsi na lemun tsami) foda koko mara daɗi (zai iya ƙara cokali 1 a porridge ko madarar waken soya) Daskararrun cranberries da rhubarb mara daɗi ba tare da daskararre ba (ana iya ƙara su a cikin riguna marasa kitse, shinkafa, sha'ir, couscous, ko sabo. salads) Mustard, horseradish, ketchup (cokali 1), vinegar, kayan lambu mara dadi, ciki har da okra, cucumbers, karas, farin kabeji, da dai sauransu.
Tufafin Salatin Low-Fat Low-Calorie Dresings
1 kofin danye kayan lambu: Kabeji, seleri, cucumbers, koren albasa, tafarnuwa, zafi da barkono barkono, namomin kaza, radishes, kabewa (Zaka iya yin "karin" salatin ta hada wadannan kayan lambu tare da kadan vinegar ko wani low-mai miya. )
Koren kayan lambu: har zuwa kofuna 4 na chicory, alayyahu, Kale, chard, mustard, da gwoza ganye kowace rana.