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Jakarta, cartitleloans Indonesia
–
For people with
diabetes
, choose a menu
breakfast
Not just a matter of taste and full, but also a strategy to maintain levels
blood sugar
stay stable.
Breakfast itself is the most important meal time in all day.Unfortunately, some people even ignore breakfast to avoid surge in blood sugar.
In fact, according to nutritionists, breakfast can actually help control the surge of blood sugar, improve insulin sensitivity, and prevent excessive hunger during the day.
“A healthy and balanced breakfast can remain tasty, practical, and easily prepared,” said a registered nutritionist Vandana Sheth, launching from
Eating well
.
Breakfast that is not triggered by a surge of blood sugar
During the right breakfast choice, blood sugar surge will not occur.For that, it is important for everyone to choose the right breakfast menu.
The following are five breakfast menus recommended by nutritionists because they contain a combination of fiber, protein, and healthy fats.These three nutrients are key factors that can slow digestion and keep blood sugar levels stable.
1. Tofu Scrambled with Green Vegetables and Avocados
Tofu Scramble
Or tofu scrambled can be a high-vegetable alternative to protein and friendly for blood sugar levels.This menu is suitable for those of you who want to avoid cholesterol from eggs, without losing savory taste and tempting soft texture.
Add avocados and green vegetables like spinach or kale into your dish.
One avocado contains almost 14 grams of fiber.While green vegetables are rich in vitamins and minerals that help you feel full longer.
2. whole wheat bread with almond butter, berries, and chia seeds
If you are looking for a Breakfast Menu with a Natural Sweet Flavor, Try Roty whole wheat bread smeared
Almond butter
and sprinkled with berries and
Chia Seeds
.The ideal bread has a minimum of 3 g fibers per iris.
Beries like blueberries contain antioxidants and high fiber.Temporary
Chia Seeds
Contains almost 5 g of fiber per tablespoon.
This combination is not only delicious, but also helps slow the absorption of glucose into the blood.
3. Greek yogurt with cinnamon
Greek yogurt is known to be high in protein, low in fat, and rich in probiotics.Add pieces such as pears, sprinkles of beans, and a little cinnamon powder to enrich the taste and benefits.
Cinnamon has been studied because of its potential in helping to lower blood sugar and cholesterol.
Several studies show that consumption of 1/3 teaspoon of cinnamon every day for 12 weeks can reduce fasting blood sugar, especially in patients with pre-diabetes.
However, consult first with your doctor if you are taking diabetes medicine.
4. Overnight Oat
Overnight Oat
is a practical choice for those of you who want to have a healthy breakfast without complicated in the morning.OAT contains beta-gangan, a type of soluble fiber that has been proven to help reduce insulin resistance and blood sugar levels.
You can combine oats with vegetable milk, chia seeds, fruits such as apples or blueberries, and spices like cinnamon.This dish can be made in large quantities at once for breakfast stock in a full week.
5. Vegetable bowl (Veggie bowl)
Want to be tasty and filling breakfast?Make it
Veggie Bowl
with principles
Plate Method
.
Fill half a plate with non-tepung vegetables such as tomatoes, mushrooms, paprika, or spinach.A quarter of the plate is filled with protein such as eggs or low -fat cheese.While another quarter with complex carbohydrates such as sweet potatoes or quinoa.
Add one tablespoon of olive oil as healthy fat, which not only adds to taste, but also helps stabilize blood sugar.
(tis/asr)
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