Чихрийн шижинтэй нь оношлогдсон хүмүүс эхний үедээ яаж хоолоо өөрчлөх талаар мэддэггүй. Хооллолтын байдлаа өөрчлөх нь цусны сахарыг зохицуулах хамгийн энгийн, эхний арга хэмжээ байдаг.
Хооллолтоо өөрчлөх 6 зуршил
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| Тавгаа хуваасан байдал |
2. Дараа нь тавагны тал буюу 3 хуваасны хамгийн их талбайтай хэсэгтээ цардууллаг бус ногоо хийнэ. Үүнд бууцай, лууван, салат навч, байцаа, өргөс хэмх, улаан лооль, брокколи, цэцэгт байцаа, вандуй, буурцаг, сонгино, сармис, хүрэн манжин, мөөг орно.
3. Үлдсэн хоёр хэсгийнхээ нэгд үр тариа, цардууллаг хүнс тавина. Үүнд хөх тариа, бүхэл үрийн талх, будаанууд, гоймон, гурил, төмс гэх мэт орно. Энэ хэсэгтээ аль болох бор, боловсруулалт хийгдээгүй гурил, будаа, гоймонг сонгох хэрэгтэй.
4. Үлдсэн нэг хэсэгтээ уураглаг хүнс хийнэ. Үүнд үхэр, хонь, загас, тахиа, далайн амьтад, өндөг, бяслаг, тофу зэрэг орно.
5. Нэг порц жимс, эсвэл сүү, цагаан идээн бүтээгдэхүүн хажууд нь байж болно.
6. Хоолоо бүрэн бүтэн болгохын тулд ус, чихэргүй цай, хар кофе гэх мэт ундааг нэмнэ.
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| Чихрийн шижинтэй хүмүүсийн хооллолтыг төлөвлөсөн байдал. Чихрийн шижин гэлтгүй эрүүл, бусад өвчтэй хүмүүс хэрэглэхэд тохиромжтой. |
Эх үүсвэр: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/
Create Your Plate
Often, when people are diagnosed with diabetes, they don't know where to begin. One way is to change the amount of food you are already eating. Focus on filling your plate with non-starchy vegetables and having smaller portions of starchy foods and meats.Creating your plate is an easy way to get started with managing blood glucose levels.
You don't need any special tools or have to do any counting. It's simple and effective—draw an imaginary line on your plate, select your foods, and enjoy your meal!
Once you've changed your portion sizes, you can work on making healthier food choices from each food group.
Create Your Plate
Often, when people are diagnosed with diabetes, they don't know where to begin. One way is to change the amount of food you are already eating. Focus on filling your plate with non-starchy vegetables and having smaller portions of starchy foods and meats.Creating your plate is an easy way to get started with managing blood glucose levels.
You don't need any special tools or have to do any counting. It's simple and effective—draw an imaginary line on your plate, select your foods, and enjoy your meal!
Once you've changed your portion sizes, you can work on making healthier food choices from each food group.
Create Your Plate
Often, when people are diagnosed with diabetes, they don't know where to begin. One way is to change the amount of food you are already eating. Focus on filling your plate with non-starchy vegetables and having smaller portions of starchy foods and meats.Creating your plate is an easy way to get started with managing blood glucose levels.
You don't need any special tools or have to do any counting. It's simple and effective—draw an imaginary line on your plate, select your foods, and enjoy your meal!
Once you've changed your portion sizes, you can work on making healthier food choices from each food group.
