Người bệnh tiểu đường nên ăn gì vào buổi sáng?

Người bệnh tiểu đường tuýp 2 nên ăn gì vào buổi sáng?

Người bị bệnh tiểu đường nên ăn gì vào buổi sáng? Bài viết dưới đây sẽ gợi ý cho bạn những ý tưởng ăn sáng thân thiện với bệnh tiểu đường để giúp bạn khỏe mạnh và khởi đầu ngày mới đầy sức sống.

Bệnh tiểu đường là một trong những bệnh phổ biến hiện nay. Kiểm soát bệnh tiểu đường đòi hỏi chế độ dinh dưỡng nghiêm ngặt, đặc biệt là đường và carbohydrate trong thức ăn. Điều này không có nghĩa là người mắc bệnh tiểu đường phải ăn bữa sáng đơn điệu. Một số bữa sáng cổ điển là những lựa chọn tuyệt vời. Một vài điều chỉnh nhỏ đối với bữa sáng truyền thống thậm chí còn có thể làm cho nhiều người trong số họ khỏe mạnh.

Người bệnh tiểu đường nên ăn gì vào buổi sáng?

Bữa sáng nhiều chất xơ, nhưng ít đường, carbohydrat và muối là những lựa chọn tuyệt vời cho những người mắc bệnh đái tháo đường. Thực phẩm giàu dinh dưỡng hỗ trợ cảm giác no, giúp mọi người không ăn vặt với những đồ ăn không lành mạnh. Một số lựa chọn cho bữa sáng lành mạnh bao gồm:

Trứng và bánh mì

Người bệnh tiểu đường nên ăn gì vào buổi sáng?
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Trứng và bánh mì là 2 món gắn liền với bữa sáng của rất nhiều người, nhưng bạn sẽ không ngờ một quả trứng chiên kết hợp với miếng bánh mì nướng rất là có lợi đối với sức khỏe người bệnh tiểu đường.

Một quả trứng luộc to chứa khoảng 6 đến 7g protein. Trứng cũng có thể giúp chống lại bệnh tiểu đường. Theo một nghiên cứu năm 2015, những nam giới trung niên và cao tuổi ăn trứng nhiều nhất ít có khả năng phát triển bệnh tiểu đường hơn 38% so với những người ăn trứng ít nhất.

Một nghiên cứu khác cho thấy những người mắc bệnh tiểu đường ăn trứng hàng ngày có thể làm giảm lượng mỡ cơ thể và BMI mà không tăng mức hemoglobin A1c.

Một quả trứng luộc chín rắc hạt tiêu đen hoặc ớt cayenne (ớt sừng trâu) là một bữa ăn nhẹ ngon miệng để mang đi đường. Để tăng lượng chất xơ, những người mắc bệnh tiểu đường có thể thử món trứng omelet với rau bina hoặc rau cải xoăn.

Trứng cuộn cũng là một lựa chọn tốt, và có thể ăn cùng với khoai lang. Những người thích bánh mì nướng có thể sử dụng bánh mì từ ngũ cốc mọc mầm.

Thay vì nêm muối vào trứng, nên thử dùng ớt để thay thế.

Sinh tố trái cây

Người bệnh tiểu đường nên ăn gì vào buổi sáng?
Người bệnh tiểu đường nên ăn gì vào buổi sáng?

Sinh tố với các loại quả mọng và hạt chia là một cách ngon miệng và bổ dưỡng để khởi đầu buổi sáng.

Nước ép trái cây chứa đường hấp thụ nhanh và đôi khi là đường nhân tạo có thể gây tăng đường huyết hoặc ảnh hưởng đến độ nhạy cảm với insulin và vi khuẩn đường ruột. Sinh tố cũng mang lại vị ngọt như nước trái cây nhưng chứa nhiều chất dinh dưỡng giúp chống lại cơn đói.

Có rất nhiều cách để đưa các chất dinh dưỡng khác nhau vào sinh tố. Bổ sung thêm chất xơ bằng cách sử dụng rau bina, cải xoăn hoặc quả bơ trong sinh tố. Tăng thêm vị ngọt bằng trái cây đông lạnh, chuối, táo hoặc đào.

Bổ sung một số chất béo hoặc protein để khiến sinh tố càng đặc càng tốt. Điều này cũng sẽ làm chậm tốc độ tiêu hóa carbohydrat.

Thêm một thìa bột protein hoặc một nửa cốc sữa chua có thể tạo ra một cốc sinh tốt thậm chí còn thỏa mãn hơn.

Hãy thử loại sinh tố thân thiện với bệnh tiểu đường dưới đây:

+ Xay nhuyễn hai vốc quả mâm xôi, quả việt quất và dâu tây đông lạnh với một quả bơ, và một nửa bát cải xoăn.

+ Thêm nước để đỡ đặc.

+ Thêm hạt chia để bổ sung chất béo tốt và chất xơ cho sinh tố. Chúng sẽ không làm thay đổi hương vị khi cân bằng với trái cây hoặc sữa chua.

Yến mạch

Người bệnh tiểu đường nên ăn gì vào buổi sáng?
Người bệnh tiểu đường nên ăn gì vào buổi sáng?

Yến mạch giàu chất xơ, có nghĩa là nó có thể làm chậm hấp thụ đường huyết, dễ tiêu hóa, và chống đói. Nó cũng chứa gần 5,5g protein mỗi bát bột yến mạch nấu chín, khiến đây trở thành một lựa chọn giàu dinh dưỡng cho bữa sáng.

Rắc quế để tăng hương vị, nhưng tránh ăn yến mạch với mật ong hoặc đường nâu. Thay vào đó, làm ngọt bột yến mạch bằng quả mâm xôi, quả việt quất, hoặc quả anh đào. Trái cây tươi là tốt nhất.

Hạt quả óc chó có thể bổ sung chất béo omega-3 tốt cho tim, protein và khiến sinh tố sánh mịn hơn.

Ngũ cốc

Nhiều loại ngũ cốc phổ biến chứa rất nhiều đường, kể cả các loại ngũ cốc được quảng cáo là “lành mạnh”. Tuy nhiên, muesli với sữa hạnh nhân không đường là một lựa chọn thay thế giàu chất xơ, ít đường. Sử dụng quy tắc 5-5 đối với ngũ cốc: ít nhất 5g chất xơ và không quá 5g đường cho mỗi phần ăn.

Sữa chua

Những người thích ăn ngọt có thể thêm quả mọng vào sữa chua không đường.

Sữa chua không đường là bữa sáng lành mạnh hoàn hảo cho những người mắc bệnh tiểu đường. Sữa chua Hy Lạp, có chứa khoảng 10 g protein trên 100 g, thậm chí còn tốt hơn. Đối với những người thích đồ ăn ngọt, hãy rắc thêm vài quả mâm xôi hoặc quả việt quất và một ít hạt bí ngô. Đây là một bữa sáng giàu protein và cũng cung cấp một số chất xơ và chất béo tốt.

Trái cây

Trái cây có thể là một lựa chọn tốt cho bữa sáng, nhưng một lượng lớn trái cây có thể gây tăng đường huyết đột biến. Ngoài ra, bản thân trái cây cũng không đủ để chúng ta no.

Trái bơ là một ngoại lệ lớn, cung cấp khoảng 10g chất xơ mỗi cốc. Giàu chất béo tốt cho tim, loại trái cây này cung cấp bữa sáng đầy đủ. Những người mắc bệnh tiểu đường có thể thử trái bơ với phô mai cottage nhạt hoặc trứng.

Những nguyên tắc đơn giản cho bữa sáng

Một bữa sáng lành mạnh cho người bị tiểu đường không nhất thiết phải giới hạn ở một số ít món. Một vài hướng dẫn có thể giúp mọi người ăn uống tốt cho dù khẩu vị ưa thích là gì:

– Tối đa hoá lượng chất đạm: Protein có thể giúp mọi người cảm thấy no. Nó cũng tạo điều kiện cho sự phát triển của mô và cơ khỏe mạnh. Hạt có vỏ cứng, đậu, và các sản phẩm từ động vật, như sữa và thịt là những nguồn protein tốt.

– Tăng cường chất xơ: Chất xơ có thể chống lại sự tăng vọt đường huyết, hỗ trợ cảm giác no và khuyến khích sức khoẻ tiêu hóa. Hầu hết các loại rau, nhiều loại trái cây, hạt, hạt có vỏ cứng, cám lúa mì và cám yến mạch đều giàu chất xơ.

– Hạn chế đồ ngọt: Đường không chỉ có trong đồ ăn, mà còn phải cẩn thận với đồ uống. Nước là sự lựa chọn lành mạnh hơn nước ép trái cây và các đồ uống ngọt khác. Soda, cà phê và trà có đường có thể gây tăng đường huyết, vì vậy hãy hạn chế các chất tạo ngọt.

– Chia nhỏ bữa ăn: Ăn hai bữa sáng nhỏ cách nhau 2-3 giờ có thể làm giảm sự thay đổi mức đường huyết, đồng thời hỗ trợ cân nặng khỏe mạnh. Nhiều người mắc bệnh tiểu đường ưa thích chế độ ăn bao gồm 5-7 bữa nhỏ mỗi ngày.

– Hạn chế ăn mặn: Chế độ ăn nhiều muối có thể làm suy yếu sức khoẻ tim và tăng huyết áp. Những người mắc bệnh tiểu đường cần phải đặc biệt thận trọng về lượng muối. Hầu hết muối là từ thực phẩm đóng gói sẵn, do đó tốt hơn là hãy ăn thực phẩm tươi và nấu tại nhà. Các thực phẩm giàu kali, như rau lá xanh sẫm, củ cải đường, khoai lang, súp lơ xanh, măng tây, quả bơ và chuối sẽ giúp bù đắp ảnh hưởng của natri đối với sức khoẻ.

– Xem cỡ suất ăn: Bữa sáng lành mạnh có thể gây tăng cân không lành mạnh khi ăn với số lượng lớn. Những người bị tiểu đường nên đọc bao bì hoặc nhãn sản phẩm để xác định cỡ suất ăn thích hợp.

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