Anong mga pagkain ang tumutulong magpababa ng blood sugar?
- Gulay
- Protein
- Prutas
- Portioned Fat
Medicine for diabetes should be accompanied with regular exercise and a proper diet. Ang tamang diyeta ay nakakatulong pigilan ang pagtaas ng iyong blood sugar. Carbohydrates or carbs are one of the biggest reasons why your blood sugar or glucose levels rise. Nahahanap ito sa mga pagkain katulad ng cereal, tinapay, kanin, prutas, pasta, at mga dessert. Try to lessen the amount of carbs you eat every day in order to curb your rising blood sugar levels.
However, this does not mean that you have to give up all of your favorite foods. Here is a list of foods that can help you lower and maintain your blood sugar levels.
Gulay
Ang gulay ay isang halimbawa ng masarap na low-calorie food. Maaari mo itong lutuin sa iba’t-ibang paraan. You can eat it raw, lightly toss it in hot oil, or roast it. Choose tasty low-carb veggies like tomatoes, onions, eggplant, and mushrooms.
Kung hilig mong kumain ng hilaw na gulay, subukan mong gumawa ng low-fat na dip para sa mga ito. Hummus, salsa, and guacamole are delicious, low-fat dressings for your tasty treats. They only require simple ingredients and are easy to make with your friends and family.
Protein
You don’t only have to eat vegetables when following a low-carb diet. You can pair the veggies suggested above with a serving of healthy protein to make it a filling and healthy meal. Pwede ka pa rin kumain ng konting itlog at lean meat kahit ikaw ay nagbabawas ng carbs. Meat with low fat content or lean meats includes skinless chicken breast and red meat such as pork chops with the fat trimmed off. You can still eat these as long as you keep your carbohydrate intake in check.
In terms of snacks, pwede ka namang kumain ng mga mani. Nuts are high in dietary fiber. They also have a high level of plant protein and other nutrients. These nuts should be eaten unprocessed as much as possible. Kung lulutuin mo man ito, huwag mo itong lagyan ng masyadong maraming asin.
Prutas
Ang mga prutas ay low calorie at magandang kainin upang mapanatili ang blood sugar levels. Good fruits to eat are melons, berries, grapes, and apples. Maraming iba’t ibang paraan na pwede kainin ang mga prutas. Isa na dito ang pagkain pagkatapos palamigin ang prutas sa refrigerator. You can also blend together these frozen fruits to make a fruit shake. You can even make your water tastier by adding fruit slices into it.
Portioned Fat
Katulad ng protein, hindi lahat ng fats ay masama para sa iyo. May mga “healthy fats” na pwede mo pa rin kainin kasabay ng mga gulay. One example of protein with good fat is fish. You can lightly cook fish in olive oil (which also has healthy fats) and eat it with vegetables. Ang sardinas at salmon ay isda na may healthy fats.
Certain nuts such as almonds, peanuts, and cashews also have healthy fats and can be a good snack when you get hungry throughout the day. Kung gusto mo naman kumain ng matamis, pwede ka rin kumain ng peanut butter, ngunit hangga’t maari, kaunti lang dapat ang serving nito.
Key Takeaway
Besides taking medicine for diabetes, it is also important to pair it with a healthy diet and regular exercise. Kumain ng pagkain na low calorie at low carb upang hindi tumaas ang blood sugar. Plan your meals well to be able to eat healthily while still enjoying your favorite food.