Diabetic Exchange Diet

roxy 30 zoo li cas

Nws yog dab tsi? Kev noj ntshav qab zib mellitus yog ib daim ntawv teev cov khoom noj uas koj tuaj yeem xaiv noj txhua hnub. Cov zaub mov no muab faib ua 6 pawg. Koj yuav tsum noj cov khoom noj kom raug los ntawm txhua pawg zaub mov txhua hnub los tswj koj cov ntshav qab zib (di-uh-b-tees).

  • Carbohydrates los ntawm cov zaub mov ua ntshav qab zib (glucose) hauv lub cev. Hauv kev mob ntshav qab zib mellitus, lub cev tsis tsim cov tshuaj insulin txaus, lossis insulin nws ua tsis tau zoo. Qhov no ua rau cov ntshav qab zib siab dhau.
  • Koj tuaj yeem pab tswj koj cov ntshav qab zib los ntawm kev txwv cov carbohydrate thiab tag nrho cov calories hauv koj cov zaub mov. Koj tuaj yeem tiv thaiv lub raum, qhov muag, paj hlwb, lossis teeb meem plawv los ntawm kev ua kom koj cov ntshav qab zib nyob rau hauv ib txwm muaj.

Kev kho mob:



Npaj noj mov

  • Koj tus kws qhia noj zaub mov yuav muab rau koj npaj pluas noj. Txoj kev npaj no qhia koj txog pes tsawg cov khoom noj los ntawm txhua pawg zaub mov. Thiab thaum twg noj lawv thaum nruab hnub.
  • Koj yuav tsum ntsuas koj cov zaub mov thaum noj cov zaub mov no. Cov neeg feem coob ntawm kev noj ntshav qab zib yuav tsum noj 3 pluas noj thiab 1 mus rau 3 khoom noj txom ncauj txhua hnub. Koj tuaj yeem pauv lossis pauv ib qho khoom noj rau lwm tus los ntawm tib pawg zaub mov. Piv txwv li, 1 daim khob cij tuaj yeem hloov pauv rau 3/4 khob qhuav cereal. Lossis koj tuaj yeem pauv 1/2 khob kua txiv hmab txiv ntoo rau 1/2 ntawm 9 nti txiv tsawb.

Kev noj cov carbohydrates

  • Koj tus kws qhia noj zaub mov (di-uh-tih-shun) yuav piav qhia seb muaj pes tsawg qhov noj lossis grams ntawm carbohydrates koj tuaj yeem noj thaum nruab hnub. Tshawb xyuas nrog koj tus kws kho mob noj zaub mov ua ntej hloov koj txoj kev npaj zaub mov lossis hloov 1 hom carbohydrate rau lwm tus. Nyeem cov ntawv ntim cov khoom noj kom paub seb muaj pes tsawg grams carbohydrate ib pab muaj nyob rau hauv nws. Tshawb xyuas nrog koj tus kws kho mob lossis tus neeg saib xyuas ua ntej noj zaub mov nrog cov hauv qab no:
    • ntxiv qab zib
    • pob kws syrup
    • zib mu
    • molasses
    • maple phoov
    • jams thiab jellies
  • Tham nrog koj tus kws kho mob ua ntej noj zaub mov ntawm ntu 'Ua tib zoo Siv Cov Khoom Noj hauv qab no'. Cov zaub mov no muaj cov khoom qab zib uas tuaj yeem ua rau koj cov ntshav qab zib siab dhau. Koj yuav tsum noj cov zaub mov noj qab haus huv nrog koj cov zaub mov yog tias koj noj zaub mov lossis haus cov kua uas muaj suab thaj.
  • Cov npe hauv qab no qhia koj tias pes tsawg carbohydrate nyob hauv txhua pawg zaub mov. Noj tsuas yog tus nqi uas nyob rau hauv daim ntawv teev cov zaub mov. Koj kuj yuav tsum tau noj cov zaub mov ntawm cov nqaij / nqaij hloov cov npe thiab cov rog cov npe kom muaj kev noj qab haus huv.

Lwm yam kev txhawj xeeb

  • Nce koj qib kev ua ub no los pab tswj koj cov ntshav qab zib. Tham nrog koj tus kws kho mob txog koj txoj kev npaj tawm dag zog kom koj cov zaub mov tuaj yeem hloov pauv, yog tias xav tau. Tej zaum koj yuav xav tau cov carbohydrates ntxiv ua ntej kev tawm dag zog kom koj cov ntshav qab zib kom qis dhau.
  • Xaiv cov zaub mov muaj fiber ntau los pab tswj koj cov ntshav qab zib. Piv txwv ntawm cov khoom noj muaj fiber ntau yog cov txiv hmab txiv ntoo thiab zaub tshiab, cov nplej nplej tag nrho, taum qhuav qhuav, thiab bran cereals.
  • Tham nrog koj tus kws kho mob yog tias koj cov ntshav qab zib tsawg dhau lossis siab dhau. Xyuas kom tseeb tias koj cov roj (cholesterol) thiab lwm cov ntshav lipids (rog) raug kuaj tsawg kawg ib xyoos ib zaug. Kev noj zaub mov kom zoo rau cov ntshav qab zib kuj tseem yuav pab tswj cov roj cholesterol thiab lwm yam rog hauv koj cov ntshav.

Kev Pab Cuam Qhov Loj: Siv cov npe hauv qab no los ntsuas cov khoom noj thiab qhov ntau thiab tsawg. Qhov loj me txhais tau hais tias qhov loj ntawm cov zaub mov tom qab nws tau siav los yog npaj.

  • 1 pint lossis 2 khob (16 ooj kua ooj) kua yog qhov loj ntawm 1-1/3 khob dej qab zib-pop.
  • 1-1/2 khob (12 ooj kua ooj) kua yog qhov loj ntawm cov dej qab zib-pop.
  • 1 khob zaub mov yog qhov loj ntawm ib txhais tes loj, los yog 8 ooj kua dej.
  • 1/2 khob zaub mov yog ib nrab ntawm ib txhais tes loj, los yog 4 ooj kua dej.
  • 2 tablespoons (Tbsp) yog hais txog qhov loj ntawm walnut loj.
  • 1 tablespoon (Tbsp) yog hais txog qhov loj ntawm lub hau ntawm koj tus ntiv tes xoo (los ntawm qhov kawg crease).
  • 1 teaspoon (tsp) yog hais txog qhov loj ntawm lub ntsis ntawm koj tus ntiv tes me ntsis (los ntawm lub qhov kawg crease).
  • 3 ooj ntawm cov nqaij siav, ntses, lossis nqaij qaib yog hais txog qhov loj ntawm daim npav.
  • 1 ooj ntawm cov nqaij siav, ntses, lossis nqaij qaib yog li 1/4 khob (c).
  • Ib ooj ntawm cov cheese nyuaj yog hais txog 1 nti lub voos xwmfab.
  • Kev noj zaub mov yog 1/2 khob (1/2 tes) siav, lossis 1 khob (1 tes) nyoos.

Breads thiab Starches: Txhua qhov kev pabcuam hauv qab no muaj txog 15 grams carbohydrate. Noj ____ noj ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 6-11 noj ib hnub.

  • 1 khob cij (4-nti square) los yog me me (2-nti square) noj hmo yob
  • 1/2 khob siav cereal
  • 1/2 khob pob kws los yog 1 nruab nrab pob kws rau ntawm cob
  • 6 saltine crackers los yog peb 2-1/2 nti squares graham crackers
  • 8 tus tsiaj crackers
  • 1/2 khob taum qhuav qhuav (xws li lub raum, pinto, lentils, chick peas, dawb, lossis navy)
  • 1/2 ntawm ib qho English muffin, los yog kub dev bun, hamburger bun, los yog khov 3-nti bagel
  • 1/2 khob zaub ntsuab peas los yog taum lima
  • 4 slices melba toast los yog 24 oyster crackers
  • 1/2 khob siav pasta, mashed qos yaj ywm, lub caij ntuj no squash, los yog pob kws
  • 1/2 ntawm 6-nti pita qhob cij los yog 1 6-nti tortilla
  • 3 khob popped paj kws tsis muaj roj ntxiv lossis butter
  • 1 3-nti ci qos yaj ywm
  • 3/4 ounce pretzels los yog 1 ounce qos yaj ywm chips
  • 1/3 khob mov nplej
  • 2 khob ncuav mog qab zib (4-inch thoob)

Txiv hmab txiv ntoo: Txhua qhov kev pabcuam hauv qab no muaj txog 15 grams carbohydrate. Noj ____ noj ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 3-5 servings ib hnub twg.

  • 1 nruab nrab (3 nti) txiv apples, txiv duaj, los yog txiv kab ntxwv
  • 1 me me (5-nti) txiv tsawb los yog 1/2 ntawm ib qho loj (9-nti) txiv tsawb
  • 17 me me los yog 12 loj txiv hmab txiv ntoo (txhua yam)
  • 1 kiwi txiv ntoo
  • 1 khob cubed melon (cantaloupe, honeydew, los yog lwm yam)
  • 1/2 ntawm ib tug loj (4-1/2 nti) pear
  • 1/2 khob pineapple los yog lwm yam txiv hmab txiv ntoo kaus poom hauv dej
  • 2 me me plums los yog 3 qhuav prunes
  • 2 Tbsp raisins (txhua yam) los yog 1/4 khob txiv hmab txiv ntoo qhuav
  • 1-1/4 khob tag nrho strawberries
  • 1-1/2 khob cubed watermelon

Zaub: Txhua qhov kev pabcuam hauv qab no muaj txog 5 grams carbohydrate. Tsuas suav cov zaub ua carbohydrates yog tias koj muaj ntau tshaj 2 servings ib pluas noj. Noj ____ noj ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 3-5 servings ib hnub twg. Ib qho kev pabcuam yog 1 khob nyoos lossis 1/2 khob siav ntawm cov zaub feem ntau.

  • Asparagus
  • Beets los yog turnips
  • Broccoli, zaub qhwv, zaub qhwv
  • Carrots
  • Celery, radishes, los yog cucumbers
  • Eggplant
  • Cov taum ntsuab los yog taum pauv
  • Kale, mustard, turnip, los yog collard zaub ntsuab
  • Cov zaub sib xyaw (tsis muaj pob kws lossis peas)
  • Nceb
  • Dos (txhua yam)
  • Txiv laum huab xeeb
  • Peppers (txhua yam)
  • Zaub xam lav zaub ( lettuce , romaine , spinach )
  • Lub caij ntuj sov los yog zucchini squash
  • Txiv lws suav (tshiab los yog kaus poom)

Cov mis nyuj: Txhua qhov kev pabcuam hauv qab no muaj txog 12 grams carbohydrate. Noj ____ noj ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 2-4 servings ib hnub twg.

  • 1/3 khob mis nyuj tsis muaj rog
  • 1/2 khob evaporated mis nyuj
  • 1 khob skim, 1%, lossis 2% mis nyuj
  • 1 khob dawb los yog tsis muaj qab zib yogurt
  • 1 khob skim los yog buttermilk tsawg

Nqaij / Nqaij Hloov: Cov zaub mov no tsis suav tias yog carbohydrates. Cov nyiaj tau teev tseg hauv qab no txhais tau hais tias qhov ntau thiab tsawg ua noj. Noj ____ feem hauv ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 4-8 ooj lossis feem ntawm cov npe no ib hnub.

  • 1 ooj nqaij qaib los yog qaib ntxhw tsis muaj tawv nqaij
  • 1/4 khob roj tsawg tsev los yog ricotta cheese
  • 1 nti lub voos xwmfab los yog 1 ooj roj tsawg cov cheese
  • 1 qe loj los yog 1/4 khob qe hloov (tsis pub ntau tshaj 3 qe txhua lub lis piam)
  • 1 ooj ntses (tsis breaded los yog kib)
  • 1 ooj nqaij nyuj, nqaij npuas, los yog yaj
  • 1/4 khob kaus poom tuna los yog salmon
  • 1/2 khob tofu

Cov rog: Cov zaub mov no tsis suav tias yog carbohydrates. Noj ____ noj ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 2-4 servings ib hnub twg.

  • 6 almonds los yog cashews, 10 peanuts, los yog 4 pecan halves
  • 1/8 ntawm avocado nruab nrab
  • 1 Tbsp ib txwm cream cheese los yog 2 Tbsp tsawg rog cream cheese
  • 1 tsp roj, zoo li safflower, canola, pob kws, los yog txiv ntseej
  • 1 tsp tsis tu ncua margarine los yog 2 tsp roj tsawg margarine
  • 1 tsp tsis tu ncua mayonnaise los yog 1 Tbsp tsawg rog mayonnaise
  • 8 txiv ntseej siav los yog 10 txiv ntseej ntsuab
  • 2 tsp txiv laum huab xeeb
  • 1 Tbsp ib txwm nyias hnav khaub ncaws los yog 2 Tbsp tsawg rog nyias hnav khaub ncaws
  • 2 tsp sesame butter los yog tahini

Khoom noj khoom haus sib xyaw : Txhua qhov kev pabcuam muaj txog 15 grams carbohydrate. Noj ____ noj ib hnub los ntawm daim ntawv teev npe no. Cov neeg feem coob xav tau 1-3 servings ib hnub twg.

  • 1/2 khob ntawm tej casserole, xws li tuna los yog nqaij qaib noodle, macaroni thiab cheese, kua txob nrog nqaij, los yog spaghetti thiab nqaij ntses
  • 1 khob qab zib, taum, txiv lws suav, los yog zaub kua zaub
  • 1/8 ntawm 10-nti pizza
  • 1/2 ntawm lub khw-yuav lub ncuav qab zib, zoo li nqaij qaib, qaib ntxhw, los yog nqaij nyuj
  • Ib 3 ounce taco

Cov npe khoom noj pub dawb: Cov zaub mov hauv daim ntawv teev npe no muaj calorie ntau ntau thiab yuav tsum tsis txhob hloov koj cov ntshav qab zib yog tias koj tsis noj ntau dhau lawm. Koj tuaj yeem muaj 3 qhov noj ib hnub los ntawm cov npe no. Noj tsuas yog tus nqi teev thiab suav nws li 1 pab.

  • 1 Tbsp kua txob
  • 1 Tbsp unsweetened cocoa hmoov
  • 1 Tbsp fat-free cream cheese
  • 1-1/2 loj dill pickles
  • 2 tsp qab zib los yog lub teeb jam los yog jelly
  • 4 Tbsp fat-free margarine lossis mayonnaise tsis muaj rog
  • 1 Tbsp zaub xam lav tsis muaj rog lossis tsis muaj rog rog
  • 1/4 khob sauce
  • 2 Tbsp qab zib syrup
  • 1 Tbsp taco sauce

Tej zaum koj yuav muaj cov khoom noj no ntau npaum li koj xav tau.

  • Artificial sweeteners uas muaj aspartame (ah-spar-tame) lossis saccharin (sah-kuh-run)
  • Bouillon los yog roj-dawb broth
  • Bubbly los yog ntxhia dej
  • Horseradish
  • Txiv qaub los yog txiv qaub kua txiv
  • Mustard
  • Seasonings, xws li tshuaj ntsuab, txuj lom, qej, thiab tsw extracts (vanilla, almond, thiab lwm yam)
  • Dej tsis muaj qab zib sib tov los yog cov pos hniav
  • Qab zib-dawb gelatin tsis ntxiv txiv hmab txiv ntoo
  • Qab zib-dawb soda pop
  • Vinegar

Ua tib zoo siv cov khoom noj hauv qab no: Tsis txhob siv cov khoom noj no kom txog thaum koj tau tham nrog koj tus kws kho mob. Noj tsuas yog cov nyiaj uas koj tus kws kho mob hais tias yog OK. Cov zaub mov no muaj cov suab thaj yooj yim thiab yuav ua rau koj cov ntshav qab zib nce ntxiv yog tias koj noj ntau dhau lawm.

  • Khoom qab zib, ncuav qab zib, thiab khoom qab zib
  • Pob kws qab zib los yog pob kws phoov
  • Dextrose, qabzib, fructose, maltose, thiab sucrose
  • Frosting
  • Granola tuav
  • Qab zib, molasses, thiab syrups
  • Dej khov
  • Jelly thiab jam
  • Ncuav qab zib, pastries, qab zib yob, thiab donuts
  • Hmoov, xim av, los yog granulated qab zib
  • Tsis tu ncua dej qab zib
  • Qab zib npog cereals

Hu rau koj tus neeg saib xyuas yog tias:

  • Koj muaj lus nug txog qhov loj me ntawm cov khoom noj no.
  • Koj muaj lus nug txog yuav ua li cas npaj los yog ua zaub mov ntawm cov zaub mov no.
  • Koj muaj lus nug txog yuav ua li cas los yog qhov twg yuav khoom noj ntawm cov zaub mov no.
  • Koj muaj lus nug lossis kev txhawj xeeb txog koj tus mob, tshuaj, lossis kev noj haus no.

Daim Ntawv Pom Zoo Saib Xyuas

Koj muaj cai pab npaj koj txoj kev kho mob. Txhawm rau pab nrog txoj kev npaj no, koj yuav tsum kawm txog koj cov zaub mov. Tom qab ntawd koj tuaj yeem tham txog cov kev xaiv kho mob nrog koj cov neeg saib xyuas. Ua haujlwm nrog lawv los txiav txim siab seb yuav siv li cas los kho koj. Koj ib txwm muaj cai tsis kam kho.

Cov ntaub ntawv ntxiv

Nco ntsoov sab laj nrog koj tus kws kho mob kom paub meej tias cov ntaub ntawv uas tshwm sim hauv nplooj ntawv no siv tau rau koj tus kheej.