Akojọ aṣayan ajewebe fun awọn alagbẹ jẹ apẹrẹ lati pese iwọntunwọnsi ti awọn ọlọjẹ, awọn carbohydrates, awọn ọra, awọn vitamin ati awọn ohun alumọni ti o da lori awọn ipilẹ ti ijẹẹmu dayabetik. Olukuluku eniyan ti o ni àtọgbẹ ni agbara ti ara wọn ati awọn iwulo ijẹẹmu, nitorinaa jọwọ ṣayẹwo pẹlu dokita ọmọ tabi dokita ẹbi lati rii daju pe awọn imọran wa tọ fun ọ. Akojọ aṣayan jẹ apẹrẹ fun awọn ọdọ ati awọn agbalagba. Ko ṣe ipinnu fun awọn ọmọde tabi awọn eniyan ti o ni aisan pupọ.
A ti kọ akojọ aṣayan naa da lori awọn ilana igbero ounjẹ ti Ẹgbẹ Àtọgbẹ Amẹrika. Niwọn igba ti awọn carbohydrates jẹ awọn ounjẹ ti awọn alakan gbọdọ ṣakoso ni pẹkipẹki, akojọ aṣayan jẹ apẹrẹ lati ṣetọju iye to tọ ti awọn carbohydrates ninu ounjẹ rẹ.
Carbohydrates, awọn ọlọjẹ ati awọn ọra jẹ awọn ounjẹ akọkọ mẹta ti a rii ninu awọn ounjẹ ti a jẹ, ṣugbọn awọn carbohydrates ni ipa ti o tobi julọ lori awọn ipele suga ẹjẹ. Nitori iṣakoso ti suga ẹjẹ jẹ ibi-afẹde akọkọ ninu itọju ti àtọgbẹ. Nipa ṣiṣakoso gbigbemi carbohydrate wa, a nlọ si ibi-afẹde yii. Eyi ko tumọ si pe awọn carbohydrates yẹ ki o yọkuro; dipo, o yẹ ki o gbero awọn ounjẹ ati awọn ipanu rẹ lati rii daju pe wọn pese iye to dara julọ ti awọn carbohydrates.
Carbohydrates wa ni akọkọ ri ni starches, eso ati wara. Ifunni kan pese 15 g ti awọn carbohydrates. Fun apẹẹrẹ, fun ounjẹ owurọ, o le ni anfani lati jẹ ounjẹ mẹta ti awọn kabu, tabi 45 giramu ti awọn kabu. Awọn ounjẹ mẹta le pin laarin awọn ounjẹ oriṣiriṣi, boya yoo jẹ porridge, poteto ati eso eso kan. Fun ipanu kan, o le ni awọn ounjẹ meji ti awọn carbohydrates, tabi 30 giramu. Ni idi eyi, wara ati bun kan dara. Jọwọ ranti pe awọn sitaṣi, awọn eso, ati wara n pese awọn kabu, ati iṣẹ kan ti awọn carbs pese awọn giramu 15.
Awọn ẹfọ, awọn ọlọjẹ, ati awọn ọra maa n pese awọn carbohydrates diẹ ṣugbọn awọn orisun to dara fun awọn eroja pataki miiran, eyun awọn vitamin ati awọn ohun alumọni. Ni gbogbogbo, awọn ẹfọ ni awọn giramu diẹ ti awọn carbohydrates (5 giramu fun iṣẹ kan) ati pe o le ṣee lo lọpọlọpọ ni ounjẹ alakan. Ni awọn igba miiran, wọn ko wa ninu kika carbohydrate. Sibẹsibẹ, dokita rẹ le ṣeduro pe ki o ni kika awọn carbohydrates Ewebe ninu eto ounjẹ rẹ. Paapaa, ti o ba jẹ iye nla ti ẹfọ (awọn agolo pupọ), wọn yẹ ki o ka bi awọn ipin carbohydrate. Awọn ẹfọ starchy - agbado, Ewa, awọn ewa, poteto, poteto didùn, ati elegede - yẹ ki o gba bi carbohydrate-ti o ni ninu. Wọn kà wọn si awọn sitaṣi ati pe o ni awọn giramu 15 ti awọn carbs fun iṣẹ kan. Awọn ọlọjẹ ati awọn ọra jẹ apakan pataki ti eyikeyi ounjẹ ati nitootọ darapọ daradara pẹlu awọn carbohydrates lati ṣe iranlọwọ iduroṣinṣin awọn ipele suga ẹjẹ.
Digesting gbogbo alaye yi le jẹ soro! Lero ọfẹ lati kan si Ẹgbẹ Atọgbẹ Ilu Amẹrika ni eniyan tabi ṣabẹwo si wọn lori ayelujara ni www.diabetes.org. Ẹgbẹ Amẹrika Dietetic Association tun pese alaye iranlọwọ nipa siseto ounjẹ fun àtọgbẹ. Ṣabẹwo www.eatright.org.
Iwọ yoo ṣe akiyesi pe awọn akojọ aṣayan jẹ awọn ounjẹ kekere mẹfa mẹfa ni ọjọ kan. Ounjẹ, ninu ọran yii, dara julọ ni imuduro awọn ipele suga ẹjẹ, pese ipese agbara nigbagbogbo ati iranlọwọ fun ọ ni irọrun.
Ti o ba nilo lati jẹ awọn kalori to kere ju ti akojọ aṣayan ti daba, ge pada lori awọn ounjẹ starchy (pasita, poteto, guguru, bbl) akọkọ. Ifunni sitashi kan jẹ deede si bibẹ akara kan tabi 1/2 ife pasita ti a ti jinna ati pe o jẹ awọn kalori 80. Bibẹẹkọ, ṣaaju iyipada ilana ijẹẹmu rẹ, rii daju lati kan si alamọja ounjẹ tabi alamọja ilera rẹ.
Lati dinku gbigbemi ti ọra ti o kun, ka awọn akole. Epo ọpẹ, epo agbon, awọn epo ilẹ, ati awọn ọra Ewebe hydrogenated jẹ gbogbo awọn orisun ti ọra ti o kun ati pe o yẹ ki o yago fun ti o ba ṣeeṣe.
O nilo igbiyanju pupọ lati gbe daradara pẹlu àtọgbẹ. Ijakadi arun yii jẹ, dajudaju, nira pupọ, ṣugbọn o le gbe gigun, igbesi aye ilera, ati pe yoo tọsi rẹ!
akojọ
Sunday
Ounjẹ owurọ: 1/2 ago ege melon 2 awọn ege akara 1/4 ago awọn peaches ti a ge wẹwẹ tabi apricots 4 iwon wara soy olodi
Ipanu: 1/2 ago eso-ajara titun 6 awọn crackers kekere ti o sanra omi onisuga
Ounjẹ ọsan: Ọbẹ olu ọkà barle 1 2 iwon ti a mu seitan 1/2 cup ewa alawọ ewe 2 teaspoons awọn irugbin sesame 2 sibi letusi kekere ti o sanra 8 iwon wara soy olodi
Ipanu: 1/2 ago chocolate mimu
Ounjẹ ale: 1 ago ata lentils 1/4 ago amuaradagba Ewebe ifojuri 1/3 ago iresi funfun 1/2 ago steamed tabi sisun Karooti 1/2 ago awọn ege ope oyinbo titun
Ipanu aṣalẹ: 1/2 ago bagels 8 iwon wara soy olodi
Monday
Ounjẹ owurọ: 1/3 ago oje cranberry 3/4 ago oatmeal ti a ti jinna pẹlu ogede 1/2 ati teaspoon 1 margarine vegan 8 iwon wara soy olodi
Ipanu: 3 agolo guguru ọra kekere 2 teaspoons iwukara ijẹẹmu 1/2 ago oje osan
Ounjẹ ọsan: akara pita ti a fi pẹlu saladi ẹran soy 2 oz, radishes, ati cucumbers 1 ago eso kabeeji ti a fi silẹ pẹlu 1-1/2 tablespoons vegan mayonnaise 8 iwon wara soy olodi
Ipanu: saladi eso pẹlu 8 oz wara soy, 2 iwon tofu, ati 1/2 ago tio tutunini tabi awọn eso titun ti a dapọ pẹlu oje Atalẹ
Ounjẹ ale: Igba ti a yan (1/2 cup) pẹlu obe tomati 1/4 ago 1/2 cup awọn ewa dudu pẹlu 1/3 cup iresi brown Ọkan alabọde ndin apple
Ipanu aṣalẹ: 2 tablespoons epa bota ati 6 crackers
Tuesday
Ounjẹ owurọ: 1/2 ago osan wedges tositi alikama pẹlu bota ẹpa sibi meji 2 iwon wara soy olodi
Ipanu osan: 5 fanila wafers 1/2 ago apricot nectar
Ounjẹ ọsan: 1-1/2 agolo owo pẹlu 1 tablespoon ge berries, 6 almondi, ati ọra-ọra saladi Wíwọ 1/2 ago awọn ewa pẹlu tortilla ati salsa 8 ounces olodi soy wara
Ipanu: 1/2 ago soy yinyin ipara
Ounjẹ ale: 1/2 cup boiled broccoli pẹlu 1/4 ago ata pupa 1 ago poteto pẹlu 1/2 teaspoon lulú curry ati 2 tablespoons vegan ekan ipara 1 tofu gbona aja tabi 1 haunsi vegan soseji
Ipanu aṣalẹ: 3 crackers pẹlu 2 tablespoons nut bota 8 iwon olodi soy wara
Wednesday
Ounjẹ owurọ: 1/2 cup nectar apricot 1 English muffin pẹlu teaspoon vegan margarine 1 ati 1-1 / 2 oz soy cheese 1/2 cup salsa 8 iwon wara soy olodi
Ipanu: 1/2 ago tortilla ti ko ni ọra tabi akara pita ti a fi sinu 1/2 ago oje karọọti
Ounjẹ ọsan: ẹfọ 1 ago ati ọbẹ ìwa 1/4 bagel pẹlu teaspoons 2 soy cream cheese 1/4 bagel pẹlu tablespoon nut bota 1 iwon wara soy olodi
Ipanu: ọra-wara ati tomati smoothie pẹlu 1 ago oje tomati ati 1/2 ife tofu
Ounjẹ ale: 6 oz soy steak 1/2 cup stewed beetroot 1/2 cup ndin tabi steamed ọdunkun didun pẹlu 2 tablespoons akolo ope oyinbo chunk 1/2 cup ndin tofu
Ipanu aṣalẹ: 1 alabọde eso pia tabi apple 8 iwon wara soy olodi
Thursday
Ounjẹ owurọ: 1/4 ago oje cranberry-apple pẹlu 1 cup cereal, 1/4 cup peaches, ati teaspoon 1 margarine vegan vegan 8 iwon wara soy olodi
Ipanu: 1/2 ago oje Ewebe 1 ago tositi tabi crackers
Ounjẹ ọsan: tortilla pẹlu 1/2 ago ẹfọ 1-1/2 tablespoons vegan mayonnaise 1-1/2 iwon warankasi ajewebe 6 awọn ila soy ẹran ara ẹlẹdẹ 8 iwon wara soy olodi
Ipanu: 1/2 ago veggie awọn eerun igi 1/2 ago awọn ewa sisun ti a yan ti a dapọ pẹlu salsa
Ounjẹ ale: 8 iwon tofu ti a yan pẹlu 1/4 ago tomati obe 1/2 cup steamed spinach and alubosa 1 eerun pẹlu teaspoon vegan margarine 1/1 ago àjàrà
Ipanu aṣalẹ: 3 agolo guguru ọra kekere 2 teaspoons ti iwukara ijẹẹmu 8 iwon wara soy olodi
Friday
Ounjẹ owurọ: 1/2 ago cereal pẹlu ogede 1/2 ti ge wẹwẹ 1 bibẹ pẹlẹbẹ tositi pẹlu teaspoon margarine vegan 1 8 iwon wara soy olodi
Ipanu: 1 alabọde alabapade apple tabi eso pia 2 akara akara
Ounjẹ ọsan: Awọn burgers veggie 2 lori 1/2 odidi alikama bun Tomati ati saladi karọọti ti a ge kukumba 8 oz wara soy olodi
Ipanu: 1/2 ago vanilla pudding suga pẹlu 2 tablespoons pistachios tabi pecans
Ounjẹ ale: 1 cup pasita obe olu (Lo 1/2 cup soy milk, 1/4 cup olu ati 1 teaspoon ata ilẹ, 2 cubes ti tofu le fi kun.) 1/2 cup braised kale or chard 1 cup berries 4 oz soy enriched wara
Ipanu aṣalẹ: 2 tablespoons nut bota pẹlu 3 gingerbread kukisi
Saturday
Ounjẹ owurọ: 1 ago melon ege tabi mango tacos: 2 tortillas pẹlu 2 teaspoons margarine vegan ati 1/2 cup salsa 8 iwon wara soy olodi
Ipanu: 1/2 ago ege ope oyinbo 1/4 ago muesli ti ko sanra
Ounjẹ ọsan: ago 1 tofu pẹlu awọn ẹfọ ge 1/2 English muffin 1 agbado alabọde 1 teaspoon margarine vegan 8 oz olodi wara soy
Ipanu ọsan: 1/2 ago awọn ewa pupa pẹlu ata 2 iwon tofu
Ounjẹ ale: 1 iṣẹ ti agbado ati bimo ọdunkun pẹlu 1/2 ago tofu 1/2 ago tomati ti a ge.
Ipanu aṣalẹ: 1/2 ago soy yinyin ipara pẹlu 2 tablespoons muesli
Sunday
Ounjẹ owurọ: 1/2 ago eso girepufurutu pupa 1 apple pẹlu eso ajara 8 iwon wara soy olodi
Ipanu ọsan: apple kekere kan ti a yan pẹlu awọn teaspoons 1 ti muesli
Ounjẹ ọsan: 1 ago broccoli steamed, ata pupa ati ori ododo irugbin bi ẹfọ 1/2 ago awọn ewa dudu ati 1/4 ago amuaradagba ẹfọ ifojuri 1/3 ago iresi tabi barle 1/2 ago owo pẹlu 1/4 ago raspberries 8 iwon wara soy
Ipanu ọsan: Saladi Waldorf (3/4 ago ge apples, 1/4 cup seleri, 1 tablespoon walnuts, 1-1/2 tablespoons vegan mayonnaise)
Ounjẹ ale: 2 ege veggie pizza Ti a ge ewe letusi ti a ge 1 cup ge kiwi ati awọn raspberries
Ipanu aṣalẹ: 1/2 ago crackers 8 iwon wara soy olodi
Awọn ọja ọfẹ
Diẹ ninu awọn ounjẹ jẹ kekere ninu awọn kalori ati ọra ti a kà wọn si “ọfẹ”. O le fi wọn kun si ounjẹ rẹ. Eyi ni atokọ ti diẹ ninu awọn ọja ti o jẹ “ọfẹ”:
Omi carbonated (pẹlu lẹmọọn tabi titẹ orombo wewe) lulú koko ti ko dun (le fi tablespoon 1 si porridge tabi wara soy) Awọn cranberries ti a ko dun tabi tio tutunini ati rhubarb (wọn le fi kun si awọn aṣọ saladi ti ko sanra, iresi, barle, couscous, tabi alabapade. saladi) eweko, horseradish, ketchup (1 tablespoon), ọti kikan Awọn ẹfọ ti a ko dun, pẹlu okra, cucumbers, Karooti, ori ododo irugbin bi ẹfọ, ati bẹbẹ lọ.
Kekere Ọra Kekere Kalori Saladi imura
1 ago awọn ẹfọ aise: eso kabeeji, seleri, cucumbers, alubosa alawọ ewe, ata ilẹ, gbona ati ata chilli, olu, radishes, elegede (O le ṣe saladi "afikun" kan nipa sisọpọ awọn ẹfọ wọnyi pẹlu kikan diẹ tabi wiwọ ọra-kekere. )
Awọn ẹfọ alawọ ewe: to awọn agolo 4 ti chicory, owo, kale, chard, eweko, ati ọya beet fun ọjọ kan.