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Kwa afọ, a na-ahụ ọnwa Nọvemba dị ka ọnwa Ọrịa Ọrịa Ọrịa mamịrị - emebere ụwa niile iji mata banyere ụdị ọrịa shuga nke 1dị 1 na anddị nke Abụọ. Isiokwu Daybọchị Ọrịa Worldwa na Ọrịa mamịrị ọnwa nke ọnwa 2019 bụ 'Ezinụlọ na Ọrịa mamịrị'.

Ọnwa Ọrịa Ọrịa Ọrịa 2019 na-achọkwa ilekwasị anya na njikọ dị n'etiti ọrịa shuga na ọrịa obi. N’ọnwa nke a, ka anyị leba anya n’ụdị nri dị iche iche dị mma onye ọrịa mamịrị nwere ike ịnwe n ’enweghị nchekasị.

Ibi ọrịa shuga nwere ike ime ka mmadụ ghara ịchọ ibi ndụ dị mma n’ụzọ dị iche iche. Otu n'ime erughị eru ma ọ bụ ihe isi ike bụ mgba ị họrọ ezigbo nri. Mgbe ị na-a medicationụ ọgwụ maka ọrịa shuga, ị ga-eri nri obere oge na-egosi mkpa ọ dị iburu nri nri nke na-agaghị emetụta ahụike gị ma ọ bụ mebie ọnọdụ ahụ. Ya mere, ọ dị oke mkpa na ịhọrọ nri dị mma nke ga-enyere aka igbochi ogo shuga shuga gị ka ọ ghara ịdị ala dị egwu ^[1] .

Enwere ọtụtụ nkọwa banyere ihe onye ọ bụla na-arịa ọrịa shuga nwere ike ị gaghị eri, n'ihi oke ọbara shuga ^[abụọ] . Ọ bụ ezie na ọ dị oke mkpa ma dịkwa mkpa ịhọrọ nri siri ike, ọ naghị esiri ike ịhọrọ otu. Ihe ị na-eri kwa ụbọchị ma hụ gafee nwere ike ịme nri dị mma ma ọ bụrụ na e rie ya n'ụzọ ziri ezi, jikọta ya na nri kwesịrị ekwesị, rie ya.

Lelee ọnụọgụ nhọrọ dị n'okpuru.

Nri siri ike maka ọrịa shuga

1. Apple na ahụekere aekere

Otu ezigbo mkpụrụ nri na-eri nri, apụl na-eri apụl nwere ike ime ka ị ghara inwe afọ ojuju ogologo oge ma ọ bụrụ na ị rie tupu ị rie nri, ọ nwere ike inyere gị aka ịchịkwa nri calorie gị. Mpekere apụl na ahụekere na-enye gị ume dị mkpa na eriri. Nwere ike were otu apụl na-ajụ ọkara na ngaji bọta butter abụọ. Gbaa mbọ hụ na ị gaghị eri ihe karịrị otu apụl ^[3] .

tan mwepụ ihu n'ụlọ

2. Akwukwo nri

Nhọrọ dị mma maka ịkwa nri, ị na-ata nri na akwụkwọ nri nwere ike inye aka mee ka ogo shuga dị n'ọbara gị dị n'usoro. Jirinụ igbe jupụtara na carrots jupụtara, kukumba na letus. Enwere ike iri akwụkwọ nri ndị a na akụrụngwa ma nwee obere mmetụta na ndepụta glycemic gị ^[4] .

3. almọnd

Ihe ndị a na-enye gị ume na-adigide n'ihi omega-3 fatty acids dị n'ime ha. Almọnd na-enyekwa aka inye Vitamin E. Nwere aka ole na ole (6-8) nke almọnd naanị n'ihi na ha dị elu na calorie ^[5] .

4. Ike sie akwa ocha

Mkpụrụ protein sitere na akwa ọcha dị ezigbo mma maka ahụike gị, ebe ọ na - enyere aka ime ka shuga shuga dị n’ọbara gị kwụrụ chịm. I nwekwara ike ime muffin, nke a na-eme site na ịgwakọta akwụkwọ nri na akwa ọcha ^[6] .

5. Salami kechie

Ọrịa mamịrị kwesịrị ịdabere na nri nri protein karịa carbohydrates. Ya mere salami (ọkụkọ, tolotolo ma ọ bụ ham) bụ nnukwu nri nke na-abịarute ihe dị ka calorie 80. Tinye ụfọdụ letus na ya maka eriri nri ^[5] .

6. eriri cheese

Nri nri bara ụba na protein, ndị a nwere ike inye aka mee ka ogo shuga gị sie ike ma na-enye ike achọrọ. Abụọ enyemaka nke eriri chiiz na-agbakwunye 100 calories.

7. Ogwe protein mepụtara n'ụlọ

Nnukwu nhọrọ maka ndị ọrịa mamịrị, ogwe protein nwere ike inye aka nye protein dị mkpa. N'adịghị ka ogwe protein ndị a zụrụ n'ụlọ ahịa ndị dị oke elu na shuga, ogwe protein ndị e mepụtara n'ụlọ nwere obere ọdịnaya shuga. Gbalịa ịmebe protein na bọta ahụekere, protein whey na ntụ ọka oat ^[7] .

8. Mkpụrụ osisi smoothies

Ọrịa mamịrị nwere ike ịnwale papọ, ahịhịa ọka ma ọ bụ mkpụrụ osisi mkpụrụ vaịn iji chịkwaa ibu ha ma nweta ezigbo nri na-edozi ahụ. Na-eri mkpụrụ osisi nwere obere glycemic index (55 ma ọ bụ obere).

9. Pistachios

Ndị a na-enyere aka belata ọkwa kọlesterol dị njọ ma ghara ịbawanye ogo glucose ọbara gị. Ihe kachasị mma nke iri nri pistachios bụ na ị ga-egwu ha ma si otú a manye gị iri nwayọ ^[8] .

10. Ndị na-akụghị mkpụrụ shuga

Ndị na-arịa ọrịa shuga n'ọtụtụ ebe na ụlọ ahịa ọ bụla ugbu a. Nwee 3-4 nke ndị a crackers n'otu oge.

11. Shredded obi chiiz

Ọgaranya na-edozi ahụ ma nwee oke ọdịnaya shuga, cheese cheese na-enyere aka melite ogo ike gị ma bụrụ nhọrọ dị mma nke nri. Nwere ike ịkụnye chiiz ụlọ na oge ya na omega-3 abụba acid-ọgaranya flaxseed mmanụ ^[9] .

uru pọọpọ maka ihu

12. Ahụekere ahụekere n’elu achịcha

Dịka e kwuru na mbụ, ahụekere bọn bụ otu n’ime nhọrọ kacha mma maka nri ụrị mamịrị. Ahụekere ahụekere na-enye abụba dị mkpa nke abụba mejuru abụba yana ụbara agụụ na-egbochi ndị na-edozi ahụ. Nwere ike ị nweta ahụekere peekere na bredstick ma ọ bụ abụọ maka nri nri bara ụba ^[3] .

13. Mkpụrụ agwa ojii

Ọgaranya na eriri na protein, agwa ojii bara ezigbo uru maka ndị mmadụ na-arịa ọrịa shuga. Gwakọta agwa oji ya na akwukwo nri (yabasị na ose) iji mee salad. Ndị a nwere ike inye aka belata ogo insulin mgbe nri gachara yana igbochi spikes ọbara ^[10] .

14. Ọkwụrụ

Ọ bụ ezie na ọ nwere ike ịdị ka nri na-adịghị mma, popcorn bụ nri nri ọka zuru oke ma sie ike dịka nri kachasị mma maka ndị nwere ọrịa shuga. Obere calorie, popcorn nwere ike inye aka na njikwa oke na ogo shuga. Nwere otu iko nke popcorn dị ka nri ma ghara ịzụta tupu ngwugwu popcorn ^{iri na otu} .

15. Eghere eghe eghe

Ezigbo isi iyi nke protein na fiber, chickpeas bara uru maka ahụike gị na enyemaka iji gbochie ọganihu nke ọrịa shuga, n'ihi ike ya na ijikwa ọkwa shuga shuga ^[12] .

Fọdụ n'ime nri nri ike ndị ọzọ ị nwere ike ịtụle bụ yoghurt, salad tuna, hummus, guacamole, osisi beef, ube bekee, mkpụrụ osisi chia, ụzọ ụkwụ na edamame (soybean na-acha akwụkwọ ndụ akwụkwọ ndụ).

Ntụziaka Nri Ahụ Ike Maka Ọrịa Shuga

1. Ahụekere bọta butter bọọlụ (obere carb & gluten)

Efrata ^[13]

• 1 iko ude mmiri ara ehi na-enweghị oke
• 1 & frac12 scoop vanilla protein ntụ ntụ
• & frac12 tsp. wepụ vanilla
• 1 tsp. pawuda
• 2 tsp. stevia
• 20 nkeekere,

Ntụziaka

• Debe ahụekere raw na blender ma gwakọta ya ruo mgbe ha ga-emebi.
• Nyefee na efere ma debe ya.
• Gwakọta ihe ndị fọdụrụnụ na nnukwu efere ruo mgbe ị ga-eji ire ụtọ.
• Tụgharịa mgwakota agwa n'ime obere bọọlụ.
• Mgbe ahụ, tụgharịa bọọlụ na ahuekere ahụekere wee wega ha na mpempe akwụkwọ eji akwa akwụkwọ.
• Debe ya na friji ma hapụ ka ọ nọrọ ọdụ maka minit 20-30.

2. Ube oyibo

Efrata

• 1 ọkara ube oyibo, peeled, cored na diced
• 1 cup chopped yabasị
• 1 cup peeled seeded chopped kukumba
• & frac12 iko chopped tomato ọhụrụ
• 1 ose mgbịrịgba
• 2 tablespoons chopped ọhụrụ cilantro
• & frac12 ngaji nnu
• & frac14 teaspoon na-ekpo ọkụ ose ihendori

Ntụziaka

• Ikpokọta ube oyibo, yabasị, kukumba, ose, tomato, ngaji abụọ nke cilantro, nnu na ihendori ose dị ọkụ n’ime nnukwu efere ma jiri nwayọ gwakọta.
• Kpuchie ma kpoo friji ma ọ dịkarịa ala 1 awa tupu ị jee ozi.

3. Ugwu Mediterenian gbagọrọ agbagọ

Efrata

• & frac14 cup finely diced kukumba
• & frac14 cup finely diced tomato
• 2 teaspoons ọhụrụ lemon ihe ọ juiceụ juiceụ
• 1/8 ngaji nnu
• 6 àkwá siri ike, peel na bee na ọkara n'ogologo
• 1/3 iko garlic a roara n'ọkụ ma ọ bụ ekpomeekpo ọ bụla

Ntụziaka

• Gwakọta kukumba, tomato, ihe ọ lemonụ lemonụ lemon, na nnu n’ime obere efere
• Jiri nwayọọ gwakọta ya niile.
• Wepu yolks na akwa.
• Ngaji 1 teaspoon nke hummus ọ bụla akwa ọkara.
• Top na & frac12 teaspoon kukumba-tomato ngwakọta na pasili.

1. [1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Iri kọfị, tii na-acha akwụkwọ ndụ, tii oolong, tii oji, nri nri chocolate na ọdịnaya caffeine n'ihe metụtara ịrịa ọrịa shuga na ụmụ nwoke na ụmụ nwanyị Japan. British Journal of Nutrition, 103 (3), 453-459.
2. [abụọ]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Ihe oriri na-edozi mmiri iji nyere ndị nwere ụdị ọrịa shuga 1 aka izere mbido mbido mgbatị ahụ hypoglycemia.Medine na sayensị na egwuregwu na mmega ahụ, 32 (5), 904-910.
3. [3]Smart, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Childrenmụaka nwere ụdị ọrịa shuga nke 1 na ndị na-elekọta ha nwere ike ịtụle ọdịnaya carbohydrate nke nri na nri? Diabetic Medicine, 27 (3), 348-353.
4. [4]VanderWel, B. W., Messer, L. H., Horton, L. A., McNair, B., Cobry, E. C., McFann, KK, & Chase, H. P. (2010). Enweghi ike ịchọta insulin maka nri nke ndị ntorobịa nwere ụdị ọrịa shuga 1. Ọrịa shuga, 33 (3), 507-508.
5. [5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Iji carbohydrate na-agụta na omume nlekọta ahụike nke ọrịa shuga. Journal of the American Dietetic mkpakọrịta, 98 (8), 897-905.
6. [6]Wilson, D., Chase, H.P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Enwere obere abụba vs. nri nri ehi ụra dị elu na ụmụaka na ndị nọ n'afọ iri na ụma nwere ụdị ọrịa shuga 1. Ọrịa ụmụaka, 9 (4pt1), 320-325.
7. [7]Tù Na-ahụ Maka Ọrịa Shuga nke America. (2007). Ọrịa shuga na-elekọta ogige ndị na-arịa ọrịa shuga. Ọrịa shuga, 30 (bunye 1), S74-S76.
8. [8]Yale, J. F. (2004). Nnukwu hypoglycemia na-arịa ọrịa shuga na-agwọ ọrịa insulin. Ọrịa shuga na usoro ọgwụgwọ, 65, S41-S46.
9. [9]Wolever, T. M., Jenkins, D.J A., Vuksan, V., Jenkins, A. L., Buckley, G. C., Wong, G. S., & Josse, R. G. (1992). Mmetụta bara uru nke nri glycemic dị ala na ụdị ọrịa shuga 2. Ọrịa Diabetic, 9 (5), 451-458.
10. [10]Geil, P. B., & Anderson, J. W. (1994). Nutrition na ahụike pụtara na akọrọ agwa: a nyochaa. Journal of the American College of Nutrition, 13 (6), 549-558.
11. iri na otuAlhassan, A. J., Sule, M. S., Atiku, M. K., Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Mmetụta nke ube mmiri ube oyibo (Persea americana) mkpụrụ wepụ na alloxan kpatara oke oke ọrịa shuga Green Book nke Medical Sciences, 2 (1), 005-011.
12. [12]Sievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., ... & Jenkins, D.J A. (2009). Mmetụta nke mkpụrụ osisi na-abụghị mmanụ na nchịkwa glycemic: nyocha nhazi na meta-nyocha nke usoro nnwale na-achịkwa usoro nke ndị nwere ọrịa na-enweghị ọrịa shuga.
13. [13]Ọrịa shuga na-ejide onwe ya. (nd). Ọrịa shuga na nri bekee [Blog post]. Weghachiri na, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/

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