Iyo vegan menyu yevane chirwere cheshuga yakagadzirirwa kupa chiyero cheprotein, makhahydrates, mafuta, mavhitaminzi uye zvicherwa zvichibva pamisimboti yekudya kwechirwere cheshuga. Munhu mumwe nomumwe ane chirwere cheshuga ane simba rake pachake uye zvinodiwa zvekudya, saka tapota bvunza chiremba wevana kana chiremba wemhuri kuti uone kuti mazano edu akakunakira iwe. Iyo menyu yakagadzirirwa vechidiki nevakura. Haina kuitirwa vana kana vanhu vanorwara zvakanyanya.
Menyu yacho yakanyorwa zvichibva pahurongwa hwekudya hweAmerican Diabetes Association. Sezvo makabhohaidhiretsi ari zvinovaka muviri izvo vane chirwere cheshuga vanofanira kunyatsodzora, menyu yakagadzirirwa kuchengetedza huwandu hwakafanira hwemakabhohaidhiretsi mukudya kwako.
Makabhohaidhiretsi, mapuroteni nemafuta ndiwo matatu makuru ekudya anowanikwa muzvikafu zvatinodya, asi makabhohaidhiretsi ane simba guru pamazinga eshuga yeropa. Nokuti kutonga kweshuga yeropa ndiyo nhamba yekutanga chinangwa mukurapa chirwere cheshuga. Nekudzora kudya kwedu kwecarbohydrates, tiri kuenda kuchinangwa ichi. Izvi hazvirevi kuti makabhohaidhiretsi anofanira kubviswa; asi, iwe unofanirwa kuronga chikafu chako uye svutugadzike kuti uve nechokwadi chekuti zvinopa huwandu hwakakwana hwemacarbohydrates.
Makabhohaidhiretsi anonyanya kuwanikwa mu starches, michero nemukaka. Imwe kushumira inopa 15 g yemakhahydrates. Semuenzaniso, kwekudya chamangwanani, iwe unogona kukwanisa kudya zvitatu zve carbs, kana 45 gramu ye carbs. Zvikamu zvitatu zvinogona kugoverwa pakati pezvokudya zvakasiyana-siyana, zvichida ichava porridge, mbatatisi uye chidimbu chimwe chezvibereko. Kuti uwane chikafu, unogona kutenga maviri masevhisi emacarbohydrates, kana makumi matatu magiramu. Muchiitiko ichi, mukaka nebhuni zvakakodzera. Ingoyeuka kuti starches, michero, uye mukaka zvinopa carbs, uye imwe sevhisi yecarbs inopa 30 gramu.
Miriwo, mapuroteni, uye mafuta zvinowanzopa makabhohaidhiretsi mashoma asi manyuko akanaka ezvimwe zvinovaka muviri zvinokosha, zvinoti mavhitamini nemamineral. Kazhinji, miriwo ine magiramu mashoma emakhahydrates (5 magiramu pakushumira) uye inogona kushandiswa zvakanyanya mukudya kweshuga. Mune zvimwe zviitiko, ivo havana kuisirwa muhuwandu hwemakhahydrates. Zvisinei, chiremba wako anogona kukurudzira kuti uverenge kuverenga macarbohydrates emuriwo mukuronga kwako kwekudya. Uyezve, kana iwe ukadya yakawanda kwazvo yemiriwo (makapu akawanda), inofanira kuverengwa sezvikamu zvemakhahydrates. Miriwo ine sitachi - chibage, pizi, bhinzi, mbatatisi, mbambaira, uye manhanga - inofanira kutorwa seine carbohydrate. Iwo anoonekwa semasitashi uye ane 15 magiramu e carbs pakushumira. Mapuroteni nemafuta chikamu chakakosha chekudya kupi nekupi uye anonyatso kuwirirana nemacarbohydrates kubatsira kudzikamisa mazinga eshuga yeropa.
Kugaya ruzivo rwese urwu kunogona kuve kwakaoma! Inzwa wakasununguka kubata veAmerican Diabetes Association iwe pachako kana kuvashanyira online pawww.diabetes.org. IAmerican Dietetic Association inopawo ruzivo runobatsira pamusoro pekuronga kudya kwechirwere cheshuga. Shanyira www.eatright.org.
Iwe unozoona kuti mamenu anogadzirwa neawa madiki matanhatu pazuva. Chikafu, munyaya iyi, zviri nani pakudzikamisa mazinga ehuga, kupa nguva dzose simba uye kukubatsira kuti unzwe zvakanaka.
Kana iwe uchida kudya macalorie mashoma pane iyo menyu inotaridza, cheka kudya kune starchy (pasta, mbatatisi, popcorn, nezvimwewo) kutanga. Imwe kudyiwa kwestarch yakaenzana nechidimbu chimwe chechingwa kana 1/2 kapu yepasita yakabikwa uye inokwana macalorie makumi masere. Nekudaro, usati wachinja maitiro ako ezvekudya, iva nechokwadi chekubvunza chiremba wako wezvekudya kana nyanzvi yezvehutano.
Kuti uderedze kudya kwako kwemafuta akazara, verenga mavara. Mafuta emuchindwe, kokonati mafuta, tropical oiri, uye hydrogenated muriwo mafuta ndiwo masosi emafuta akazara uye anofanira kudzivirirwa kana zvichibvira.
Zvinoda kushanda nesimba kuti urarame zvakanaka nechirwere cheshuga. Kurwisana nechirwere ichi, chokwadi, kwakaoma zvikuru, asi iwe unogona kurarama hupenyu hurefu, hune hutano, uye huchave hwakakosha!
menyu
Svondo
Chisvusvuro chemangwanani: 1/2 kapu yakachekwa melon 2 zvimedu chingwa 1/4 kapu yakachekwa mapichisi kana maapricots 4 oz yakasimbiswa soya mukaka
Snack: 1/2 mukombe mazambiringa matsva 6 pasi-fat crackers Soda mvura
Lunch: 1 cup barley mushroom soup 2 ounces kusvuta seitan 1/2 kapu yegreen beans 2 teaspoon sesame maspuni 2 low fat lettuce 8 ounces fortified soya mukaka
Snack: 1/2 mukombe chokoreti chinwiwa
Kudya kwemanheru: 1 kapu chili lentils 1/4 kapu yakagadzirwa yemiriwo mapuroteni 1/3 mukombe mupunga chena 1/2 kapu yakakangwa kana yakakangwa karoti 1/2 kapu nyowani pineapple zvimedu
Kudya kwemanheru: 1/2 mukombe mabheji 8 oz yakasimbiswa soy mukaka
Muvhuro
Chisvusvuro chemangwanani: 1/3 mukombe cranberry juice 3/4 kapu yakabikwa oatmeal ne 1/2 banana uye 1 teaspoon vegan margarine 8 oz yakasimbiswa soy mukaka
Snack: 3 makapu akaderera-mafuta popcorn 2 maspuni ekudya mbiriso 1/2 mukombe muto weorenji
Zvokudya zvemasikati: pita chingwa chakazara 2 oz soy nyama saladhi, radishes, uye magaka 1 kapu shredded kabichi ine 1-1/2 maspuni vegan mayonnaise 8 oz yakasimbiswa soya mukaka.
Snack: saladhi yemichero ine 8 oz soy mukaka, 2 oz tofu, uye 1/2 kapu yakaomeswa kana ma berries matsva akasanganiswa nemuto weginger
Chisvusvuro: Eggplant yakabikwa (1/2 kapu) ne 1/4 kapu yemadomasi muto 1/2 mukombe bhinzi nhema ne 1/3 mukombe webrown mupunga
Kudya kwemanheru: maspuni 2 peanut butter uye 6 crackers
Chipiri
Chisvusvuro chemangwanani: 1/2 kapu yeorenji wedges Gorosi yegorosi ine maspuni 2 nzungu ruomba 8 oz yakasimbiswa soya mukaka
Masikati ekudya kwemasikati: 5 vanilla wafers 1/2 mukombe apricot nectar
Zvokudya zvemasikati: 1-1/2 makapu sipinashi ne 1 kikapu mabheri akachekwa, maarumondi matanhatu, uye mafuta-isina saladhi kupfeka 6/1 mukombe bhinzi ne tortilla uye salsa 2 ounces yakasimbiswa soy mukaka.
Snack: 1/2 mukombe soy ice cream
Kudya kwemanheru: 1/2 kapu yakabikwa broccoli ne 1/4 kapu tsvuku tsvuku 1 kapu mbatatisi ne 1/2 teaspoon curry powder uye 2 tablespoons vegan sour cream 1 tofu hot dog kana 1 ounce vegan soseji.
Chikafu chemanheru: 3 crackers ne 2 tablespoon nut butter 8 oz yakasimbiswa soy mukaka
Chitatu
Chisvusvuro chemangwanani: 1/2 kapu yeapricot nectar 1 English muffin ine 1 teaspoon vegan margarine uye 1-1/2 oz soy cheese 1/2 mukombe salsa 8 oz yakasimbiswa soya mukaka
Snack: 1/2 mukombe mafuta-isina tortilla kana yakakanyiwa pita chingwa 1/2 mukombe karoti juice
Zvokudya zvemasikati: 1 kapu yemuriwo nebhinzi soup 1/4 bagel nemaspuni 2 soy cream cheese 1/4 bagel ne 1 tablespoon nut butter 8 ounces yakasimbiswa soya mukaka
Snack: creamy uye tomato smoothie ine 1 kapu yemadomasi muto uye 1/2 mukombe tofu
Kudya: 6 oz soy steak 1/2 kapu yakabikwa beetroot 1/2 kapu yakabikwa kana yakabikwa mbatata ine maspuni 2 emugaba pineapple chunk 1/2 kapu yakabikwa tofu
Kudya kwemanheru: 1 yepakati pear kana apple 8 oz yakasimbiswa soy mukaka
China
Chikudya chamangwanani: 1/4 mukombe cranberry-apple juice ine 1 kapu yezviyo, 1/4 kapu mapichisi, uye 1 teaspoon vegan margarine 8 ounces yakasimbiswa soy mukaka
Snack: 1/2 mukombe yemiriwo muto 1 kapu toast kana crackers
Kudya kwemasikati: tortilla ne 1/2 mukombe miriwo 1-1/2 maspuni vegan mayonnaise 1-1/2 oz vegan cheese 6 mitsetse ye soy bacon 8 oz yakasimbiswa soya mukaka.
Snack: 1/2 mukombe veggie chips 1/2 kapu yakakangwa bhinzi yakakangwa yakasanganiswa nesalsa
Kudya: 8 ounces yakabikwa tofu ne 1/4 kapu yematomatisi 1/2 kapu sipinashi yakabikwa nehanyanisi 1 roll ne1 teaspoon vegan margarine 1/2 mukombe wemizambiringa
Chikafu chemanheru: makapu matatu ane mafuta akaderera mapopcorn 3 maspuni embiriso inovaka muviri 2 oz yakasimbiswa soya mukaka
Chishanu
Chisvusvuro chemangwanani: 1/2 kapu yezviyo ne 1/2 kapu yakachekwa bhanana 1 chidimbu chetositi ine 1 teaspoon vegan margarine 8 oz yakasimbiswa soya mukaka.
Snack: 1 yepakati nyowani apuro kana pear 2 breadsticks
Zvokudya zvemasikati: 2 veggie burgers pa 1/2 yakazara gorosi bun Tomato uye shredded karoti saladi Cucumber 8 oz yakasimbiswa soy mukaka
Snack: 1/2 mukombe vanilla pudding shuga ne 2 tablespoons pistachios kana pecans
Kudya kwemanheru: 1 kapu mushroom sosi pasta (Shandisa 1/2 mukombe soy mukaka, 1/4 mukombe howa uye 1 teaspoon gariki, 2 cubes of tofu anogona kuwedzerwa.) 1/2 mukombe braised kare kana chard 1 kapu berries 4 oz enriched soya. mukaka
Chikafu chemanheru: 2 maspuni nut butter ane 3 gingerbread cookies
Mugovera
Chisvusvuro chemangwanani: 1 kapu yemelon zvimedu kana mango tacos: 2 tortilla ne 2 mashupuni vegan margarine uye 1/2 kapu salsa 8 oz yakasimbiswa soy mukaka
Snack: 1/2 kapu yakachekwa pineapple 1/4 mukombe mafuta-isina muesli
Zvokudya zvemasikati: 1 kapu yetofu nemiriwo yakachekwa 1/2 English muffin 1 chibage chepakati chibage 1 teaspoon vegan margarine 8 oz yakasimbiswa soya mukaka
Masikati masikati: 1/2 mukombe bhinzi tsvuku ine chili 2 oz tofu
Kudya kwemanheru: 1 kushandiswa kwechibage uye muto wembatatisi ne 1/2 mukombe tofu 1/2 kapu yakagurwa domatisi
Chikafu chemanheru: 1/2 mukombe soy ice cream ne 2 maspuni muesli
Svondo
Chisvusvuro chemangwanani: 1/2 kapu tsvuku mazambiringa 1 apple nemazambiringa akaomeswa 8 oz yakasimbiswa soy mukaka
Masikati masnack: 1 duku yakabikwa apuro ine maspuni matatu emuesli
Zvokudya zvemasikati: 1 kapu yakabikwa broccoli, mhiripiri tsvuku uye cauliflower 1/2 kapu bhinzi nhema uye 1/4 kapu yakagadzirwa nemiriwo mapuroteni 1/3 mukombe mupunga kana bhari 1/2 mukombe sipinachi ne 1/4 mukombe raspberries 8 oz yakafumisa soy mukaka
Masikati masikati: Waldorf saladi (3/4 kapu maapuro akachekwa, 1/4 kapu celery, 1 kipuni walnuts, 1-1/2 mashupuni vegan mayonnaise)
Kudya kwemanheru: 2 zvimedu veggie pizza Yakachekwa lettuce inosiya 1 kapu yakachekwa kiwi uye raspberries
Kudya kwemanheru: 1/2 kapu crackers 8 oz yakasimbiswa soy mukaka
Zvigadzirwa zvemahara
Zvimwe zvekudya zvakaderera mumakoriyori uye mafuta zvekuti zvinonzi "mahara". Unogona kuvawedzera pakudya kwako. Heino rondedzero yezvimwe zvigadzirwa zvinonzi "zvemahara":
Mvura ine carbonated (ine lemon kana lime pressure) Unsweetened cocoa powder (inogona kuwedzera 1 kipunu kune porridge kana soy mukaka) Unsweetened fresh or frozen cranberries uye rhubarb (inogona kuwedzerwa kune mafuta-isina saladhi madhirezi, mupunga, bhari, couscous, kana mutsva. saladhi) Masitadhi, horseradish, ketchup (1 chipunu), vhiniga Miriwo yakakanyiwa isina kutapira, kusanganisira okra, magaka, makarotsi, cauliflower, nezvimwewo.
Low Fat Low Calorie Salad Dressings
1 kapu yemiriwo mbishi: Kabichi, celery, magaka, girini hanyanisi, gariki, inopisa uye chilli mhiripiri, howa, radishes, nhanga (Unogona kugadzira "yakawedzera" saladhi nekubatanidza miriwo iyi nevhiniga shoma kana kupfeka kwakaderera-mafuta. )
Miriwo yegirini: anosvika mana makapu echicory, sipinashi, kale, chard, mustard, uye beet girini pazuva.