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دیابتی ها صبحانه چی بخورند؟

تاریخ انتشار: یکشنبه ۱۸ شهریور ۱۳۹۷ | ۰۷:۴۶ ق٫ظ
دیابتی ها صبحانه چی بخورند؟ یکی از دغدغه های افرادی که مبتلا به دیابت نوع ۲ می باشند، تغذیه است. اینکه چه باید و نبایدهایی برای آنها وجود دارد.

قلم ماندگار:

برخلاف تصور بسیاری، این افراد هم می‌توانند از تمام گروه‌های مواد غذایی استفاده کنند.

۱- کره بادام زمینی یا کره بادام به همراه تکه‌ای از نان غلات کامل

۲- شیک میوه
یک فنجان ماست کم چرب را با یک فنجان میوه (توت فرتگی، موز، بلوبری و …) مخلوط کنید.

یک قاشق چایخوری جوانه گندم و یک قاشق چایخوری انواع مغز‌ها را به همراه چند تکه یخ میکس کرده و میل نمایید.

۳- غلات کامل
استفاده از غلات کامل در وعده صبحانه می‌تواند صبحانه کاملی برای ما بسازد. می‌توان از یک کاسه غله کامل با شیر برای این منظور استفاده کرد. خصوصا اگر این غله جو دوسر باشد.

این مواد ترکیبات مورد نیاز بدن از جمله فیبر، ویتامین‌ها و مواد معدنی را به افراد دیابتی می‌رساند. مقدار کربوهیدرات حدود ۱۵ گرم باشد. می‌توانید آن را با میوه‌های تازه و شیر و یا کره بادام زمینی میل کنید.

۴- تخم مرغ نیمرو
استفاده از تخم در وعده صبحانه می‌تواند روز شما را پر انرژی کند. البته باید توجه داشت که برای نیمرو کردن از مقدار کمی روغن سالم و طبیعی استفاده کنید.

می‌توانید آن را با یک برش نان غله کامل و کمی پنیر بدون چربی میل کنید.

۵- انواع املت
همچنین می‌توانید از برخی سبزیجات تازه (فلفل، اسفناج و یا گوجه فرنگی و …) استفاده کرد. آن را با تکه‌ای نان غله کامل و کمی پنیر چدار یا سالسا میل نمایید.

۶- مغز‌ها و میوه‌
می‌توانید از مقداری آجیل به همراه کمی میوه (هلو، موز، پرتقال، سیب و …) به عنوان وعده صبحانه استفاده کنید. در صورت تمایل مقدار کمی عسل هم به آن اضافه کنید.

۷- سبزیجات پخته
از انواع دیگر صبحانه مناسب افراد دیابتی می‌توان به یک بشقاب سبزیجات پخته اشاره کرد.

۸- گوشت
گوشت بدون چربی و خصوصا ماهی و بوقلمون هم می‌تواند گزینه مناسبی باشد.

به طور کلی از انواع چربی‌های مضر در رژیم غذایی خود بپرهیزید. از غلات بدون سبوس، شکر، انواع نوشیدنی‌های گازدار دارای قند و قهوه‌های همراه شکر در وعده‌های غذایی خود استفاده نکنید.

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