ये सेवन डे मील प्लान रखेगा आपके ब्लड शुगर को नार्मल हमेशा

[{"selector":"#anim-8b4b7825-726d-4549-916f-6831abd0e0ca","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-09093944-daa2-4865-9415-924f547eca69","keyframes":{"transform":["translate3d(0px, 124.77153%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: pinterest by Roopali Sharma | jan 30 , 2025

ब्लड शुगर को कंट्रोल रखने के लिए हाई-प्रोटीन और कम कार्बोहाइड्रेट वाली डाइट बहुत इफेक्टिव होता है, यहां 9 आसान मील ओप्शन्स दिए गए हैं जो आपकी ब्लड शुगर कंट्रोल करने में मदद करेंगे:

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सुबह खाली पेट अंकुरित मूंग या चने का सेवन करें, इसमें फाइबर और प्रोटीन भरपूर होता है, जो शुगर स्पाइक को रोकता है

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दोपहर या रात के खाने में कच्चा पनीर या ग्रिल्ड टोफू शामिल करें, यह शाकाहारियों के लिए प्रोटीन का बेहतरीन सोर्स है

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नाश्ते में उबले अंडे या ओमलेट डाइटिशन के अनुसार, डाइबिटिक पेशेंट के लिए अंडे सेफ और फायदेमंद हैं आप अपनी पसंद से इसे डाइट में शामिल कर सकते है

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राजमा, चना और सोयाबीन जैसी दालों को शामिल करें। इनका लो-ग्लाइसेमिक इंडेक्स ब्लड शुगर को स्टेबल रखने में मदद करता है

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चावल की जगह क्विंआ खिचड़ी का यूज करें, यह हाई-प्रोटीन और फाइबर से भरपूर एक हेल्दी ओप्शन है और साथ ही टेस्टी भी है

[{"selector":"#anim-cdc8f60a-10da-4516-ad96-a7bfcf20f7ae","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c6e38ab-c890-42b1-bf60-1e61f9f40bf0","keyframes":{"transform":["translate3d(0px, 135.76389%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b7d81f9-732c-4a95-b9cf-d1047ebd9823","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f0084b37-5a71-4428-9730-58a1d1c7e0f7","keyframes":{"transform":["translate3d(0px, -630.11409%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d8c05d60-d3ff-4d27-bd18-7b84513d7deb","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] Image Credit: pinterest

बादाम, अखरोट, और अलसी के बीज स्नैक्स के रूप में लें। ये इंसुलिन सेंसिटिविटी में सुधार करते हैं और हल्का ब्रेक फ़ास्ट हो सकता है

[{"selector":"#anim-b92ed76d-067e-41de-b8fd-bceef25b1a32","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15423990-d3b8-4a04-8e4b-e673a1629380","keyframes":{"transform":["translate3d(0px, 135.76389%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad525679-c511-425b-8580-8966a33f4e9b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9585523-b808-4809-81d2-5a068064f180","keyframes":{"transform":["translate3d(0px, -629.17953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75853800-95f6-4f0d-b51c-2c6edd7c008f","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] Image Credit: pinterest

सादा ग्रीक योगर्ट प्रोबायोटिक्स और प्रोटीन का अच्छा सोर्स है। इसमें चीनी मिलाए बिना फलों या नट्स के साथ खाएं

[{"selector":"#anim-8df8643b-5870-4d41-b680-f62014535e77","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b445d936-ef60-47bc-b5d7-0a48f2148bad","keyframes":{"transform":["translate3d(0px, 135.76389%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3507d3e1-eaea-4d05-a724-6008d7a24778","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a4dd320-edc5-47d1-8dcd-3995d174b4ec","keyframes":{"transform":["translate3d(0px, -629.17953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88e88de2-b0e4-4b83-a2ae-829257973b83","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] Image Credit: pinterest

होल ग्रेन्स जैसे बाजरा खिचड़ी फाइबर और कोम्प्लेक्स कार्ब्स देते हैं, जिससे पेट लंबे समय तक भरा रहता है और ज्यादा खाने से बचा जा सकता है

[{"selector":"#anim-8677d01c-4057-4393-b07f-543a945bcb7f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de72150f-bcaf-45ca-bd22-5b3b71c6a3f8","keyframes":{"transform":["translate3d(0px, 131.26898%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33ad81f0-89e8-4c5b-a52c-c34025f477e4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f4cbad0-9c68-4270-ac65-5c55dfe2ea9f","keyframes":{"transform":["translate3d(0px, -499.42389%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-78bbdceb-44bd-44c0-ad7a-d27608f3c27a","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] Image Credit: pinterest

मांसाहारी लोग ग्रिल्ड या बेक्ड चिकन और मछली (जैसे सैल्मन) ले सकते हैं। ये बिना फैट बढ़ाए प्रोपर प्रोटीन देते हैं

[{"selector":"#anim-b0e78fb6-2e4c-4723-87ea-78bdec799ca5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19ba6423-7333-4361-8768-a54bbd05d746","keyframes":{"transform":["translate3d(0px, 135.10567%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1f03cf9-110e-41fc-8d8b-4e82f1cbf27e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-930d9c02-c931-493b-83a4-675e04bd91d1","keyframes":{"transform":["translate3d(0px, -628.24496%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3718617d-a138-4e84-94e9-42ff339ce77f","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] Image Credit: pinterest

एक बार में बहुत ज्यादा प्रोटीन (75 ग्राम से ज्यादा) खाने से बचें, क्योंकि यह भी शुगर बढ़ा सकता है, बैलेंस क्वांटिटी के लिए एक्सपर्ट से की सलाह लें

[{"selector":"#anim-9e97c1aa-46c5-45e4-8971-7e3eeaf772b6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76aed350-9ff1-40bc-9131-bed318e22c15","keyframes":{"transform":["translate3d(0px, 130.43736%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b46031b-3a33-4557-b1cb-36fb5f94c914","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de0de32d-7b0c-4687-94f6-45d3b98bb016","keyframes":{"transform":["translate3d(0px, -499.42389%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25c31aef-e2c3-46a4-85e3-0d41afdd5d0d","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] Image Credit: pinterest

केरल की यादें और मॉडर्न आर्किटेक्चर का संगम है कीर्ति सुरेश का घर Find out More

ये सेवन डे मील प्लान रखेगा आपके ब्लड शुगर को नार्मल हमेशा

सुबह खाली पेट अंकुरित मूंग या चने का सेवन करें, इसमें फाइबर और प्रोटीन भरपूर होता है, जो शुगर स्पाइक को रोकता है

डे 1-अंकुरित अनाज

दोपहर या रात के खाने में कच्चा पनीर या ग्रिल्ड टोफू शामिल करें, यह शाकाहारियों के लिए प्रोटीन का बेहतरीन सोर्स है

डे 2-पनीर या टोफू टिक्का

डे 3-अंडे का सेवन

डे 4-दाल और बीन्स

चावल की जगह क्विंआ खिचड़ी का यूज करें, यह हाई-प्रोटीन और फाइबर से भरपूर एक हेल्दी ओप्शन है और साथ ही टेस्टी भी है

डे 5-क्विंआ खिचड़ी

डे 6-नट्स और बीज

सादा ग्रीक योगर्ट प्रोबायोटिक्स और प्रोटीन का अच्छा सोर्स है। इसमें चीनी मिलाए बिना फलों या नट्स के साथ खाएं

डे 7-ग्रीक योगर्ट

नाश्ते में -बाजरा और मूंग दाल

मांसाहारी लोग ग्रिल्ड या बेक्ड चिकन और मछली (जैसे सैल्मन) ले सकते हैं। ये बिना फैट बढ़ाए प्रोपर प्रोटीन देते हैं

खाने में-लीन मीट

ध्यान दे