Emebere menu vegan maka ndị ọrịa mamịrị iji nye nguzozi nke protein, carbohydrates, abụba, vitamin na mineral dabere na ụkpụrụ nke nri ndị ọrịa mamịrị. Onye ọ bụla nwere ọrịa shuga nwere ume nke ya na mkpa nri nri, yabụ biko lelee dọkịta ụmụaka ma ọ bụ dọkịta ezinụlọ gị ka ị hụ na aro anyị dabara adaba maka gị. Emebere menu maka ndị na-eto eto na ndị agadi. Ebubeghi ya maka ụmụaka ma ọ bụ ndị ọrịa siri ike.
Edere menu a dabere na ntuziaka nhazi nri nke American Diabetes Association. Ebe ọ bụ na carbohydrates bụ ihe na-edozi ahụ nke ndị ọrịa mamịrị na-aghaghị iji nlezianya chịkwaa, a na-eme menu ka ọ nọgide na-enwe oke carbohydrates kwesịrị ekwesị na nri gị.
Carbohydrates, protein na abụba bụ isi nri atọ dị na nri anyị na-eri, mana carbohydrates na-enwe mmetụta kachasị na ọkwa shuga dị n'ọbara. N'ihi na ịchịkwa shuga ọbara bụ ihe mgbaru ọsọ mbụ na ọgwụgwọ ọrịa shuga. Site na ịchịkwa oriri carbohydrate anyị, anyị na-aga n'ihu na ebumnuche a. Nke a apụtaghị na ekwesịrị ikpochapụ carbohydrates; Kama, ị kwesịrị ịhazi nri gị na nri gị iji hụ na ha na-enye oke carbohydrates.
Carbohydrates na-ahụkarị na starch, mkpụrụ osisi na mmiri ara ehi. Otu nri na-enye 15 g nke carbohydrates. Dịka ọmụmaatụ, maka nri ụtụtụ, ị nwere ike iri nri carbohydrate atọ, ma ọ bụ gram 45 nke carbohydrates. Enwere ike kewaa ihe oriri atọ n'etiti nri dị iche iche, ikekwe ọ ga-abụ porridge, poteto na otu mkpụrụ osisi. Maka nri ehihie, ị nwere ike iri nri abụọ nke carbohydrates, ma ọ bụ gram 30. N'okwu a, mmiri ara ehi na bun dị mma. Naanị cheta na starch, mkpụrụ osisi, na mmiri ara ehi na-enye carbohydrates, na otu nri carbohydrate na-enye gram 15.
Akwụkwọ nri, protein, na abụba na-enyekarị carbohydrates ole na ole mana ha bụ ezigbo isi mmalite nke nri ndị ọzọ dị mkpa, ya bụ vitamin na mineral. N'ozuzu, akwụkwọ nri nwere naanị gram ole na ole nke carbohydrates (gram 5 kwa nri) ma enwere ike iji ya mee ihe na nri ndị na-arịa ọrịa shuga. N'ọnọdụ ụfọdụ, anaghị etinye ha na ọnụ ọgụgụ carbohydrate. Otú ọ dị, dọkịta gị nwere ike ịkwado ka ị tinye ọnụ ọgụgụ carbohydrates akwụkwọ nri na nhazi nri gị. Ọzọkwa, ọ bụrụ na ị na-eri nnukwu ego nke akwụkwọ nri (ọtụtụ iko), a ga-agụ ha dị ka akụkụ nke carbohydrate. Akwụkwọ nri starchy - ọka, peas, agwa, poteto, poteto dị ụtọ, na ugu - kwesịrị ka a na-ewere dị ka ihe nwere carbohydrate. A na-ewere ha na starch ma nwee gram 15 nke carbohydrates kwa nri. Protein na abụba bụ akụkụ dị mkpa nke nri ọ bụla na n'ezie jikọtara nke ọma na carbohydrates iji nyere aka mee ka ọkwa shuga dị n'ọbara guzosie ike.
Ịgbari ozi a niile nwere ike isi ike! Na-enwere onwe gị ịkpọtụrụ ndị otu American Diabetes Association n'onwe gị ma ọ bụ gaa na ha na ntanetị na www.diabetes.org. Otu American Dietetic Association na-enyekwa aka ozi gbasara nhazi nri maka ọrịa shuga. Gaa na www.eatright.org.
Ị ga-achọpụta na menus bụ obere nri isii kwa ụbọchị. Nri, na nke a, ka mma na-eme ka ọkwa shuga dị n'ọbara guzosie ike, na-enye ike na-enye ume mgbe niile ma na-enyere gị aka inwe mmetụta dị mma.
Ọ bụrụ na ịchọrọ iri calorie ole na ole ka menu na-atụ aro, buru ụzọ belata nri starchy (pasta, poteto, popcorn, wdg). Otu nri starch na otu ibé achịcha ma ọ bụ 1/2 iko pasta esiri esi na ihe dị ka calorie 80. Agbanyeghị, tupu ịgbanwe usoro nri gị, jide n'aka na ị gakwuru ọkachamara n'ihe gbasara nri ma ọ bụ ọkachamara ahụike.
Ka ibelata oriri nke abụba juru eju, gụọ akara. Mmanụ nkwụ, mmanụ aki oyibo, mmanụ okpomọkụ, na abụba akwụkwọ nri hydrogenated bụ isi mmalite nke abụba juru eju na ekwesịrị izere ya ma ọ bụrụ na ọ ga-ekwe omume.
Ọ na-achọ nnukwu mbọ iji bie ndụ nke ọma na ọrịa shuga. Ịlụso ọrịa a ọgụ bụ, n'ezie, siri ezigbo ike, mana ị nwere ike ibi ndụ ogologo oge, ndụ ahụike, ọ ga-aba uru!
Menu
Sunday
Nri ụtụtụ: 1/2 iko sliced melon 2 mpekere achịcha 1/4 cup sliced peach ma ọ bụ apricots 4 oz mmiri ara ehi soy siri ike.
Nri: 1/2 iko mkpụrụ vaịn ọhụrụ 6 mmiri soda crackers dị obere abụba
Nri ehihie: 1 cup ero ofe barley 2 ounces smoked seitan 1/2 iko agwa ndụ ndụ 2 teaspoons mkpụrụ sesame 2 tablespoons obere abụba letus 8 ounce mmiri ara ehi soy siri ike.
Nri ehihie: 1/2 iko mmanya chocolate
Nri abalị: 1 cup chili lentil 1/4 iko textured akwukwo nri protein 1/3 iko osikapa ọcha 1/2 iko steamed ma ọ bụ ṅara n'ọkụ karọt 1/2 iko ọhụrụ painiapulu mpekere.
Nri abalị: 1/2 iko bagels 8 oz mmiri ara ehi soy siri ike
Monday
Nri ụtụtụ: 1/3 iko ihe ọṅụṅụ kranberị 3/4 iko oatmeal esi nri na 1/2 banana na 1 teaspoon vegan margarine 8 oz mmiri ara ehi soy siri ike.
Nri: 3 iko popcorn obere abụba 2 teaspoons nutritional yist 1/2 iko ihe ọṅụṅụ oroma
Nri ehihie: achịcha pita jupụtara na salad anụ soy 2 oz, radishes na cucumbers 1 cup shredded cabbage na 1-1/2 tablespoons vegan Mayonezi 8 oz mmiri ara ehi soy siri ike.
Nri nri: salad mkpụrụ osisi na mmiri ara ehi soy 8 oz, 2 oz tofu, na 1/2 iko oyi kpọnwụrụ ma ọ bụ tomato ọhụrụ agwakọta ya na ihe ọṅụṅụ ginger
Nri ehihie: eggplant sie (1/2 iko) na 1/4 iko tomato ihendori 1/2 iko agwa ojii na 1/3 iko osikapa agba aja aja Otu ọkara butere apụl.
Nri mgbede: 2 tablespoons ara ehi ara ehi na 6 crackers
Tuesday
Nri ụtụtụ: 1/2 iko oroma wedges toast ọka na 2 tablespoons peanut bọta 8 oz mmiri ara ehi soy siri ike.
Nri ehihie: 5 vanilla wafers 1/2 iko apricot nectar
Nri ehihie: 1-1/2 iko akwụkwọ nri na 1 tablespoon chopped tomato, 6 almọnd, na nri salad na-enweghị abụba 1/2 iko agwa na tortilla na salsa 8 ounces mmiri ara ehi soy siri ike.
Nri: 1/2 iko soy ice cream
Nri abalị: 1/2 iko sie broccoli na 1/4 iko ose uhie 1 iko poteto na 1/2 teaspoon curry ntụ ntụ na 2 tablespoons vegan utoojoo ude 1 tofu na-ekpo ọkụ nkịta ma ọ bụ 1 ounce vegan soseji.
Nri abalị: crackers 3 nwere ngaji nut bọta 2 oz mmiri ara ehi soy siri ike
Wednesday
Nri ụtụtụ: 1/2 iko apricot nectar 1 English muffin na 1 teaspoon vegan margarine na 1-1/2 oz soy cheese 1/2 iko salsa 8 oz mmiri ara ehi soy siri ike.
Nri: 1/2 iko tortilla na-enweghị abụba ma ọ bụ achịcha pita juru 1/2 iko ihe ọṅụṅụ karọt
Nri ehihie: 1 cup akwukwo nri na ofe agwa 1/4 bagel na 2 teaspoons soy cream cheese 1/4 bagel na 1 tablespoon nut butter 8 ounces e wusiri ike soy mmiri ara ehi.
Nri nri: creamy na tomato smoothie na 1 cup ihe ọṅụṅụ tomato na 1/2 iko tofu
Nri abalị: 6 oz soy steak 1/2 iko stewed beetroot 1/2 iko sie ma ọ bụ steamed nduku ụtọ na 2 tablespoons mkpọ painiapulu chunk 1/2 iko sie tofu.
Nri abalị: 1 pear ọkara ma ọ bụ apụl 8 oz mmiri ara ehi soy siri ike
Thursday
Nri ụtụtụ: 1/4 iko kranberị-apple ihe ọṅụṅụ na 1 cup cereal, 1/4 iko piich, na 1 teaspoon vegan margarine 8 ounces siri ike soy mmiri ara ehi.
Nri: 1/2 iko ihe ọṅụṅụ akwukwo nri 1 cup toast ma ọ bụ crackers
Nri ehihie: tortilla na 1/2 iko akwụkwọ nri 1-1/2 tablespoons vegan Mayonezi 1-1/2 oz vegan cheese 6 ibe anụ ezi soy 8 oz mmiri ara ehi soy siri ike.
Nri: 1/2 iko veggie ibe 1/2 iko agwa a ṅara n'ọkụ agwakọta na salsa
Nri abalị: 8 ounces tofu na 1/4 iko tomato ihendori 1/2 iko steamed akwụkwọ nri na eyịm 1 mpịakọta na 1 teaspoon vegan margarine 1/2 iko mkpụrụ vaịn.
Nri abalị: iko 3 popcorn nwere obere abụba 2 teaspoons nke yist na-edozi ahụ 8 oz mmiri ara ehi soy siri ike.
Friday
Nri ụtụtụ: 1/2 iko cereal na 1/2 iko sliced banana 1 iberi toast na 1 teaspoon vegan margarine 8 oz mmiri ara ehi soy siri ike.
Nri: 1 ọkara ọhụrụ apụl ma ọ bụ ube 2 achịcha achịcha
Nri ehihie: 2 veggie burgers na 1/2 ọka wit bun Tomato na salad karọt shredded Kukumba 8 oz mmiri ara ehi soy siri ike.
Nri: 1/2 iko vanilla pudding sugar na 2 tablespoons pistachios ma ọ bụ pecans
Nri abalị: 1 cup ero sauce pasta (Jiri 1/2 iko mmiri ara ehi soy, 1/4 iko mushrooms na 1 teaspoon galik, 2 cubes nke tofu nwere ike ịgbakwunye.) 1/2 iko braised kale ma ọ bụ chard 1 cup tomato 4 oz enriched soy. mmiri ara
Nri abalị: 2 tablespoons nut butter na kuki gingerbread 3
Saturday
Nri ụtụtụ: 1 cup melon mpekere ma ọ bụ mango tacos: 2 tortillas na 2 teaspoons vegan margarine na 1/2 iko salsa 8 oz mmiri ara ehi soy siri ike.
Nri: 1/2 iko sliced painapulu 1/4 iko muesli na-enweghị abụba
Nri ehihie: 1 cup tofu na akwụkwọ nri a gbuturu 1/2 English muffin 1 ọkara ntị ọka 1 teaspoon vegan margarine 8 oz mmiri ara ehi soy siri ike.
Nri ehihie: 1/2 iko agwa uhie na chili 2 oz tofu
Nri abalị: 1 nri ọka na ofe nduku na 1/2 iko tofu 1/2 iko chopped tomato
Nri mgbede: 1/2 iko soy ice cream na 2 tablespoons muesli
Sunday
Nri ụtụtụ: 1/2 iko mkpụrụ vaịn na-acha uhie uhie 1 apple na mịrị amị 8 oz mmiri ara ehi soy siri ike.
Nri ehihie: 1 obere apụl esiri esi na teaspoons 3 nke muesli
Nri ehihie: 1 cup steamed broccoli, ose na-acha uhie uhie na kọlịflawa 1/2 iko agwa ojii na 1/4 cup textured protein protein 1/3 iko osikapa ma ọ bụ ọka bali 1/2 iko akwụkwọ nri na 1/4 iko raspberries 8 oz ọgaranya soy mmiri ara ehi.
Nri ehihie: Waldorf salad (3/4 cup chopped apples, 1/4 cup celery, 1 tablespoon walnuts, 1-1/2 tablespoons vegan Mayonezi)
Nri ehihie: Mpekere 2 veggie Pizza Ezi ntụziaka letus epupụta 1 iko chopped kiwi na raspberries
Nri abalị: 1/2 iko crackers 8 oz mmiri ara ehi soy siri ike
Ngwaahịa efu
Ụfọdụ nri dị ntakịrị na calorie na abụba nke na a na-ewere ha dị ka "n'efu". Ị nwere ike itinye ha na nri gị. Nke a bụ ndepụta ụfọdụ ngwaahịa ndị a na-ewere dị ka "efu":
Mmiri Carbonated (ya na lemon ma ọ bụ nrụgide wayo) ntụ ntụ koko na-adịghị ụtọ (nwere ike ịgbakwunye 1 tablespoon na porridge ma ọ bụ mmiri ara ehi soy) cranberries na rhubarb ọhụrụ na-adịghị ụtọ ma ọ bụ oyi kpọnwụrụ (ha nwere ike ịgbakwunye ya na uwe salad na-enweghị abụba, osikapa, ọka bali, couscous, ma ọ bụ nke ọhụrụ). salads) Mọstad, horseradish, ketchup (1 tablespoon), mmanya Inine anaghị esi ụtọ, gụnyere okra, kukumba, karọt, kọlịflawa, wdg.
Uwe salad nke obere kalori dị obere
1 iko raw inine: kabeeji, celery, cucumbers, green eyịm, galik, ọkụ na chilli-ede ede, mushrooms, radishes, ugu (Ị nwere ike ime salad "mgbakwunye" site na ijikọta akwụkwọ nri ndị a na obere mmanya mmanya ma ọ bụ uwe mgbakwasa dị ala. )
Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ: ruo 4 iko chicory, akwụkwọ nri, kale, chard, mọstad, na elu beet kwa ụbọchị.