Diabetes Diet Chart: Sugar Control Karne Ke Liye Best Indian Food Plan
Diabetes ko manage karne ka sabse asaan aur asardaar tarika hai—Sahi Khan-Pan. India mein hamari thali mein carbs (roti, chawal) zyada hote hain, jo blood sugar ko tezi se badha sakte hain. Lekin agar hum sahi balance banayein, toh hum sugar ko bina dawaon ke bhi control kar sakte hain.
Is article mein hum aapko ek complete Indian Diabetes Diet Chart batayenge jo sasta bhi hai aur swadisht bhi.
Diabetes Mein Kya Khayein? (Best Foods for Diabetics)
Diabetes ke mareezon ko aisi cheezein khani chahiye jinka Glycemic Index (GI) kam ho. Isse sugar level achanak nahi badhta.
- Sabut Anaj (Whole Grains): Safed chawal aur maida ki jagah Jau (Barley), Bajra, Ragi aur Oats ka istemal karein.
- Hari Sabziyan: Karela, Lauki, Palak, Methi aur Bhindi sugar control karne mein ram-baan hain.
- Protein Rich Food: Daal, Paneer, Ande, aur Soyabean ko apni diet mein shamil karein.
- Phal (Fruits): Jamun, Seb (Apple), Amrood aur Papita khayein. Aam aur Angoor se parhez karein.
Ek Din Ka Sample Diet Chart (Full Day Indian Meal Plan)
Niche ek sample plan diya gaya hai jo ek aam Indian ghar ke hisaab se hai:
| Samay (Time) | Kya Khayein (Meal) |
|---|---|
| Subah Uthte Hi | 1 glass methi dana pani ya 5 bhige badam |
| Nashta (Breakfast) | Moong dal chilla / Oats Upma / 2 Multigrain Roti aur sabzi |
| Dopehar Ka Khana | 1 katori dal, 1 katori sabzi, 1 Multigrain roti, dahi aur salad |
| Shaam Ka Nashta | Roasted Makhana / Chana / Green Tea |
| Raat Ka Khana | Mix veg soup, 1 roti ya thoda sa Brown Rice aur sabzi |
Pro Tip: Raat ka khana sone se kam se kam 2-3 ghante pehle kha lein.
In Cheezon Se Door Rahein (Foods to Avoid)
Agar aap sugar control karna chahte hain, toh in “White Poisons” se door rahein:
- Chini aur Meethai: Cold drinks, mithai aur chocolate bilkul band karein.
- Processed Food: Packaged snacks, chips aur biscuit mein chhupi hui sugar hoti hai.
- Zyada Carbohydrates: Safed chawal aur maida ka sevan kam se kam karein.
- Trans Fat: Bahar ka tala-bhuna khana aur vanaspati ghee se parhez karein.
Diabetes Diet Se Jude Kuch Zaruri Tips
- Small Meals: Ek baar mein bahut zyada khane ki jagah thoda-thoda karke din mein 5-6 baar khayein.
- Stay Hydrated: Din bhar mein kam se kam 8-10 glass pani piyein.
- Fiber Hai Zaruri: Salad ko khane se 15 minute pehle khayein, isse sugar level maintain rehta hai.
- Walk Karein: Khane ke baad 15 minute ki walk sugar level ko niche lane mein madad karti hai.
Conclusion
Sahi diet chart follow karke aap na sirf apni sugar control kar sakte hain, balki weight loss bhi kar sakte hain. Yaad rakhein, har kisi ka sharir alag hota hai, isliye koi bhi bada badlav karne se pehle apne doctor ya dietitian ki salaah zaroor lein.
RK News Blog par hum aisi hi health tips aapke liye leke ate rehte hain.
🔗 Related Posts
✨ You May Like These Articles
