Menyu ya vegan ya odwala matenda ashuga idapangidwa kuti ipereke mapuloteni, chakudya, mafuta, mavitamini ndi michere molingana ndi mfundo za zakudya za odwala matenda ashuga. Munthu aliyense amene ali ndi matenda a shuga ali ndi mphamvu zake komanso zosowa zake zopatsa thanzi, choncho chonde funsani dokotala wa ana kapena adokotala kuti muwonetsetse kuti malingaliro athu ndi olondola kwa inu. Menyuyi idapangidwira achinyamata ndi okalamba. Sikuti ndi ana kapena anthu odwala kwambiri.
Menyuyi idalembedwa potengera malangizo a bungwe la American Diabetes Association. Popeza kuti ma carbohydrate ndi zakudya zomwe odwala matenda a shuga amayenera kuwongolera mosamala, zakudyazo zimakonzedwa kuti zisunge kuchuluka kwamafuta m'zakudya zanu.
Zakudya zama carbohydrate, mapuloteni ndi mafuta ndizinthu zitatu zazikulu zomwe zimapezeka muzakudya zomwe timadya, koma chakudya chimakhudza kwambiri shuga wamagazi. Chifukwa kuyang'anira shuga m'magazi ndiye cholinga choyamba pochiza matenda a shuga. Mwa kuwongolera kudya kwathu kwa ma carbohydrate, tikupita ku cholinga ichi. Izi sizikutanthauza kuti chakudya chiyenera kuchotsedwa; m'malo mwake, muyenera kukonzekera zakudya zanu ndi zokhwasula-khwasula kuti muwonetsetse kuti zimapatsa chakudya chokwanira chamafuta.
Zakudya zopatsa mphamvu zambiri zimapezeka mu wowuma, zipatso ndi mkaka. Gawo limodzi limapereka 15 g yamafuta. Mwachitsanzo, chakudya cham'mawa, mutha kudya magawo atatu a carbs, kapena magalamu 45 a carbs. Magawo atatu akhoza kugawidwa pakati pa zakudya zosiyanasiyana, mwina phala, mbatata ndi chipatso chimodzi. Kwa chotupitsa, mutha kugula magawo awiri amafuta, kapena magalamu 30. Pankhaniyi, mkaka ndi bun ndizoyenera. Ingokumbukirani kuti zowuma, zipatso, ndi mkaka zimapereka ma carbs, ndipo gawo limodzi la carbs limapereka magalamu 15.
Masamba, mapuloteni, ndi mafuta amakonda kupereka chakudya chochepa koma ndi magwero abwino a zakudya zina zofunika, zomwe ndi mavitamini ndi mchere. Nthawi zambiri, masamba amakhala ndi magalamu ochepa okha amafuta (5 magalamu pakudya) ndipo amatha kugwiritsidwa ntchito kwambiri pazakudya za odwala matenda ashuga. Nthawi zina, samaphatikizidwa muzakudya zama carbohydrate. Komabe, dokotala wanu angakulimbikitseni kuti muphatikizepo kuwerengera zakudya zamasamba mukukonzekera chakudya chanu. Komanso, ngati mumadya masamba ambiri (makapu angapo), ayenera kuwerengedwa ngati magawo a chakudya. Masamba owuma - chimanga, nandolo, nyemba, mbatata, mbatata, ndi dzungu - ziyenera kuwonedwa ngati zokhala ndi chakudya. Amatengedwa ngati owuma ndipo ali ndi magalamu 15 a carbs pakutumikira. Mapuloteni ndi mafuta ndi gawo lofunikira pazakudya zilizonse ndipo amalumikizana bwino ndi chakudya kuti athandizire kukhazikika kwa shuga m'magazi.
Kugaya zidziwitso zonsezi kungakhale kovuta! Khalani omasuka kulumikizana ndi American Diabetes Association panokha kapena kuwachezera pa intaneti pa www.diabetes.org. Bungwe la American Dietetic Association limaperekanso chidziwitso chothandizira pakukonzekera chakudya cha matenda a shuga. Pitani ku www.eatright.org.
Mudzawona kuti mindandanda yazakudya imapangidwa ndi zakudya zazing'ono zisanu ndi chimodzi patsiku. Chakudya, pankhaniyi, chimakhala bwino pakukhazikika kwa shuga m'magazi, kupereka mphamvu zokhazikika komanso kukuthandizani kuti muzimva bwino.
Ngati mukufunikira kudya zopatsa mphamvu zochepa kuposa zomwe menyu amakulangizani, yesani kudya zakudya zokhuthala (pasitala, mbatata, chimanga, ndi zina zotero) poyamba. Gawo limodzi la wowuma ndi lofanana ndi chidutswa chimodzi cha mkate kapena 1/2 chikho cha pasitala yophika ndipo ndi pafupifupi ma calories 80. Komabe, musanasinthe kadyedwe kanu, onetsetsani kuti mwawonana ndi akatswiri azakudya kapena azaumoyo.
Kuti muchepetse kudya kwamafuta ambiri, werengani malembo. Mafuta a kanjedza, mafuta a kokonati, mafuta otentha, ndi mafuta a masamba a hydrogenated onse ndi magwero a mafuta odzaza ndipo ayenera kupeŵa ngati n'kotheka.
Pamafunika khama lalikulu kuti mukhale ndi moyo wabwino ndi matenda a shuga. Kulimbana ndi matendawa, ndithudi, n'kovuta kwambiri, koma mukhoza kukhala ndi moyo wautali, wathanzi, ndipo zidzakhala zoyenera!
menyu
Sunday
Chakudya cham'mawa: 1/2 chikho chodulidwa mavwende 2 magawo mkate 1/4 chikho chodulidwa mapichesi kapena ma apricots 4 oz mkaka wa soya wolimba
Chotupitsa: 1/2 chikho mphesa zatsopano 6 otsika mafuta crackers Soda madzi
Chakudya chamasana: 1 chikho cha supu ya barley bowa 2 ounces kusuta seitan 1/2 chikho nyemba zobiriwira masupuni 2 a sesame masupuni 2 letesi otsika mafuta 8 ma ounces mkaka wa soya wolimba
Chakudya: 1/2 chikho cha chokoleti chakumwa
Chakudya chamadzulo: 1 chikho chili ndi mphodza 1/4 chikho chopangidwa ndi mapuloteni a masamba 1/3 chikho mpunga woyera 1/2 chikho chowotcha kapena kaloti wokazinga 1/2 chikho magawo a chinanazi
Chakudya chamadzulo: 1/2 chikho bagels 8 oz mkaka wa soya wolimba
Lolemba
Chakudya cham'mawa: 1/3 chikho cha cranberry madzi 3/4 chikho chophika oatmeal ndi 1/2 nthochi ndi supuni 1 ya vegan margarine 8 oz mkaka wa soya wolimba
Chakudya: makapu 3 a popcorn opanda mafuta ochepa 2 supuni ya tiyi ya yisiti yopatsa thanzi 1/2 chikho madzi a lalanje
Chakudya chamasana: pita mkate wodzaza ndi 2 oz soya nyama saladi, radishes, ndi nkhaka 1 chikho shredded kabichi ndi 1-1/2 supuni ya vegan mayonesi 8 oz mkaka wa soya wolimba
Chakudya: saladi ya zipatso ndi 8 oz mkaka wa soya, 2 oz tofu, ndi 1/2 chikho chachisanu kapena zipatso zatsopano zosakaniza ndi madzi a ginger
Chakudya chamadzulo: Biringanya wophika (1/2 chikho) ndi 1/4 chikho cha phwetekere msuzi 1/2 chikho nyemba zakuda ndi 1/3 chikho cha mpunga wa bulauni Apulo limodzi lophika pakati
Chakudya chamadzulo: supuni 2 za peanut butter ndi 6 crackers
Lachiwiri
Chakudya cham'mawa: 1/2 chikho lalanje wedges Tirigu tositi ndi supuni 2 chiponde 8 oz mkaka wa soya wolimba
Chakudya chamadzulo: 5 zophika za vanila 1/2 chikho cha apricot timadzi tokoma
Chakudya chamadzulo: 1-1/2 makapu sipinachi ndi supuni 1 ya zipatso zodulidwa, ma almond 6, ndi saladi wopanda mafuta 1/2 chikho nyemba ndi tortilla ndi salsa 8 ounces mkaka wa soya wolimba
Chakudya: 1/2 chikho cha soya ayisikilimu
Chakudya chamadzulo: 1/2 chikho chophika broccoli ndi 1/4 chikho tsabola wofiira 1 chikho mbatata ndi 1/2 supuni ya tiyi ya curry ufa ndi supuni 2 za vegan wowawasa kirimu 1 tofu otentha galu kapena 1 ounce soseji ya vegan
Chakudya chamadzulo: 3 crackers ndi supuni 2 nati batala 8 oz mkaka wa soya wolimba
Lachitatu
Chakudya cham'mawa: 1/2 chikho cha apricot timadzi tokoma 1 Muffin wachingerezi ndi supuni 1 ya margarine ya vegan ndi 1-1/2 oz soya tchizi 1/2 chikho salsa 8 oz mkaka wa soya wolimba
Chotupitsa: 1/2 chikho cha tortilla chopanda mafuta kapena mkate wa pita wothira 1/2 chikho madzi a karoti
Chakudya chamasana: 1 chikho cha masamba ndi supu ya nyemba 1/4 bagel ndi supuni 2 za soya kirimu tchizi 1/4 bagel ndi supuni 1 ya nati mafuta 8 ma ounces mkaka wa soya wolimba
Chakudya: zotsekemera ndi phwetekere smoothie ndi 1 chikho madzi a phwetekere ndi 1/2 chikho tofu
Chakudya chamadzulo: 6 oz soya steak 1/2 chikho stewed beetroot 1/2 chikho chowotcha kapena steamed mbatata ndi supuni 2 zamzitini chinanazi chunk 1/2 chikho chophika tofu
Chakudya chamadzulo: 1 peyala kapena apulo 8 oz mkaka wa soya wolimba
Lachinayi
Chakudya cham'mawa: 1/4 chikho cha cranberry-apulo madzi ndi 1 chikho chimanga, 1/4 chikho mapichesi, ndi supuni 1 ya vegan margarine 8 ounces mkaka wa soya wolimba
Chotupitsa: 1/2 chikho masamba madzi 1 chikho toast kapena crackers
Chakudya chamasana: tortilla ndi 1/2 chikho masamba 1-1/2 supuni ya vegan mayonesi
Chakudya: 1/2 chikho cha veggie chips 1/2 chikho cha nyemba zokazinga zosakaniza ndi salsa
Chakudya chamadzulo: ma ounces 8 ophika tofu ndi 1/4 chikho cha phwetekere msuzi 1/2 chikho sipinachi yotentha ndi anyezi 1 roll ndi supuni 1 ya vegan margarine 1/2 chikho cha mphesa
Chakudya chamadzulo: makapu 3 a popcorn opanda mafuta ochepa 2 supuni ya tiyi ya yisiti yopatsa thanzi 8 oz mkaka wa soya wolimba
Friday
Chakudya cham'mawa: 1/2 chikho cha phala ndi 1/2 chikho chodulidwa nthochi 1 kagawo kakang'ono ka toast ndi supuni ya tiyi ya vegan margarine 1 oz mkaka wa soya wolimba
Chakudya: 1 sing'anga watsopano apulo kapena peyala 2 breadsticks
Chakudya chamasana: 2 veggie burgers pa 1/2 bun lonse tirigu Tomato ndi shredded karoti saladi Nkhaka 8 oz mkaka wa soya wolimba
Chotupitsa: 1/2 chikho cha vanila pudding shuga ndi supuni 2 pistachios kapena pecans
Chakudya chamadzulo: 1 chikho cha bowa msuzi pasta (Gwiritsani ntchito 1/2 chikho mkaka wa soya, 1/4 chikho bowa ndi supuni 1 ya adyo, ma cubes 2 a tofu atha kuwonjezeredwa.) 1/2 chikho cha braised kale kapena chard 1 chikho zipatso 4 oz zowonjezera soya mkaka
Chakudya chamadzulo: supuni 2 za nati ndi ma cookies atatu a gingerbread
Loweruka
Chakudya cham'mawa: 1 chikho cha mavwende kapena mango tacos: 2 tortillas ndi 2 teaspoons vegan margarine ndi 1/2 chikho salsa 8 oz mkaka wa soya wolimba
Chakudya: 1/2 chikho chodulidwa chinanazi 1/4 chikho cha muesli wopanda mafuta
Chakudya chamasana: 1 chikho tofu ndi masamba odulidwa 1/2 English muffin 1 chimanga chapakati 1 supuni ya tiyi ya vegan margarine 8 oz mkaka wa soya wolimba
Chakudya chamadzulo: 1/2 chikho nyemba zofiira ndi chili 2 oz tofu
Chakudya chamadzulo: 1 gawo la chimanga ndi supu ya mbatata ndi 1/2 chikho tofu 1/2 chikho chodulidwa phwetekere
Chakudya chamadzulo: 1/2 chikho cha soya ayisikilimu ndi supuni 2 muesli
Sunday
Chakudya cham'mawa: 1/2 chikho chofiira mphesa 1 apulo ndi zoumba 8 oz mkaka wa soya wolimba
Chakudya chamasana: 1 apulo wophikidwa pang'ono ndi supuni 3 za muesli
Chakudya chamasana: 1 chikho chowotcha broccoli, tsabola wofiira ndi kolifulawa 1/2 chikho nyemba zakuda ndi 1/4 chikho chopangidwa ndi mapuloteni a masamba 1/3 chikho mpunga kapena balere 1/2 chikho sipinachi ndi 1/4 chikho raspberries 8 oz wowonjezera mkaka wa soya
Chakudya chamadzulo: saladi ya Waldorf (3/4 chikho chodulidwa maapulo, 1/4 chikho cha udzu winawake, supuni 1 ya walnuts, 1-1/2 supuni ya supuni ya vegan mayonesi)
Chakudya chamadzulo: 2 magawo awiri a pizza ya veggie Letesi wodulidwa masamba 1 chikho chodulidwa kiwi ndi raspberries
Chakudya chamadzulo: 1/2 chikho chofufumitsa 8 oz mkaka wa soya wolimba
Zaulere
Zakudya zina zimakhala ndi zopatsa mphamvu komanso mafuta ochepa kwambiri moti zimatengedwa ngati "zaulere". Mukhoza kuwonjezera pa zakudya zanu. Nawu mndandanda wazinthu zina zomwe zimawonedwa ngati "zaulere":
Madzi a carbonated (omwe ali ndi mphamvu ya mandimu kapena laimu) ufa wa koko wosatsekemera (akhoza kuwonjezera supuni imodzi ku phala kapena mkaka wa soya) cranberries wosatsekemera kapena wowuma ndi rhubarb (akhoza kuwonjezeredwa ku saladi wopanda mafuta, mpunga, balere, couscous, kapena watsopano. saladi) Mustard, horseradish, ketchup (supuni imodzi), vinyo wosasa Zosakaniza zosatsekemera, kuphatikizapo therere, nkhaka, kaloti, kolifulawa, ndi zina zotero.
Mavalidwe a Saladi Ochepa Otsika Kalori
1 chikho cha masamba aiwisi: Kabichi, udzu winawake, nkhaka, anyezi wobiriwira, adyo, tsabola wotentha ndi chilli, bowa, radishes, dzungu (Mutha kupanga saladi "yowonjezera" mwa kuphatikiza masambawa ndi viniga pang'ono kapena kuvala kwamafuta ochepa. )
Zamasamba zobiriwira: mpaka makapu 4 a chicory, sipinachi, kale, chard, mpiru, ndi masamba a beet patsiku.