Cuwaaf/cuntooyinka fudud, khudaarta miraha ah iyo khudaarta cagaaran ee sonkorowga dumarka uurka leh

Hindise ku saabsan cuntada fudud uu ku yar yahay karboon haydaraydka  (kolhydrater)

• 1-2 gacan muggeed laws iyo iniinyo ah.
• Hal xabo oo mira ah (haddii aad doorato mooska, waxa wanaagsan inaad ka cunto nus/kal dhar).
• 1-2 disiliter oo ah farmaajada nooca kvarg, keso, yoogadhka dabiiciga ah ama caanaha ciirta ah oo ay la socdaan mid ka mid ah waxyaabahan:
  - miro iyo laws ama iniinyo  
  - miro iyo 1 disiliter oo ah müsli (nyckelhålsmärkt müsli) 
  - Hal xabo oo mira ah iyo nus ½ müsli (nyckelhålsmärkt müsli).

• Iniinyo (chiapudding): 
  2 qaado cunto oo ah iniinaha chia, 1 disiliter oo ah caano/cabitaan khudaar laga sameeyey dhadhanka aad doonto sida qorfe, budada vaniilka iyo miro.
• Nooc ka mid ah boorashka (over night oats): 
  1 disiliter oo boorash ah (havregryn), 1 disiliter oo caano ah ama cabitaan khudaar laga sameeyey oo ay miro iyo laws la socdaan.
• Rooti ismaris madow ah oo wax badan dusha laga saaray.
• 1-3 rootida khalalan oo wax badan dusha laga saaray (knäckebrödskivor).
• 1-3 keeg naturell ah oo ka sameysan galley, bariis, dinkel, digirta yar yar ama tan xumuska (kikärtor) oo dusha laga saaray, tusaale ahaan: 
  - farmaajada/jiiska uu dufanku ku yar yahay iyo hilibka shinbir digaag (kalkon)
  - leverpastej iyo ukun
  - xumus, digirta cagaaran- ama salbuko/faasuuliyad la walaaqay/la shiiday 
  - ukun karsan, bataati iyo malaayga sillka oo la isku daray (gubbröra), qawqab iyo majoonees la isku daray (skagenröra) ama doofaar lagu qasay khudrad iyo farmaajo (skinkröra)
  - subaga lawska, keso iyo jeex cambaruud ah.
• Ukun, ukun la shiilay ama ukun la walaaqay.
• Kalluunka/malaayga qasacada ku jira (makrill i tomatsås).
• Ukun iyo nooc ka mid ah malaayga (sill).
• Afokaado.
• Oliifer (oliver).
• Khudaarta oo inta la dhuudhuubo soos cad lagu daaranayo (med dipp).

Digir (Edamamebönor) oo lagu daray cusbo ama soja.

Miraha iyo khudaarta ayaa caafimaad u leh in la cuno sababtoo ah waxaa ku badan fiber, faytamiino iyo macdano. Laakiin waxaa miraha ku jira sonkor marka loo eego khudaarta. Halbeeg wanaagsan ayaa ah inaad cuntid hal xabo oo mira ah markiiba. Marka ay noqoto miraha qaarkood (sida mooska/muuska), waa in aad xaddiddo caddadka oo aad cuntaa xabad barkii (nus) markiiba. Khudaarta kale waxaad cuni kartaa wax badan iskumar (tusaale ahaan laba ama saddex liim-macaan ama kiwi ah).

Miraha iyo khudaarta, qaddar 15-20 karboon haydarayd ah ayaa ku haboon in markiiba la qaato.

Halkan waxa aad is barbardhigi kartaa inta kaarboon haydarayd ah ee kala duwan ee ku jirta miraha iyo khudaarta, xabad kasta ama in qof qaadan karo (portion):

Khudaarta miraha ah (frukt)

Nooc	Miisaan/tiro	Kaarboon haydarayt
Cananaas	45 garaam/gabaldkii	5 garaam
Liin (apelsin)	125 garaam/xabbadii	15 garaam
Mashmash, cusub	125-150 garaam/xabbadii	10 garaam
Mashmash, la qalajiyey	7 garaam /xabbadii	3,5 garaam
Moos/muus	100-150 garaam xabbadii	20-30 garaam
Miraha buluuga (blåbär)	60 garaam / decilitirkii	5 garaam
Liim macaan (clementin)	75-125 garaam /xabbadii	5-10 garaam
Timir	8 garaam /xabbadii	5 garaam
Miraha guduudan (hallon)	50 garaam / decilitirkii	2 garaam
Farawle (jordgubbar)	50 garaam / decilitirkii	5 garaam
Kiwi	50-100 garaam /xabbadii	5-10 garaam
Cambe	250 garaam / xabbadii	35 garaam
Qare/xabab	150 garaam/gabalkii	10 garaam
Sabiib (russin)	60 garaam /decilitirkii	40 garaam
Sharon/kaki	85-100 garaam /xabbadii	15 gram
Cinab	10-15 cinab/canab	15 garaam
Tufaax/cambaruud	125-200 g/xabbadii	15-20 garaam

Khudaarta cagaaran (grönsaker)

Nooc	Miisaan/tiro badan	Kaarboon haydarayt
Oobarjiin	70 garaam /in qof qaadan karo	2 garaam
Afokaado	100 garaam /xabbadii	2 garaam
Kaabash	25 garaam /jirrida ubaxa	1 garaam
Borokoli	25 garaam / jirrida ubaxa	1 garaam
Khajaar/kiyaar	50 garaam / decilitirkii	1 garaam
Galley	70 garaam /decilitirkii	10 gram
Kaarooto/dabacase	65 garaam /xabbadii (dhexdhexaad ah)	5 garaam
Khudaarta Palsternacka	65 garaam /xabbadii (dhexdhexaad ah)	5-10 garaam
Baradho/bataati	60 garaam/xabbadii (cabbirka ukunta)	10 garaam
Bocor hindi (pumpa)	70 garaam/in qof qaadan karo	3 garaam
Batruul (rödbeta), cusub	50-100 garaam/xabbadii	5-10 garaam
Batruul (jarjaran/gabal gabal)	10 garaam /gabalkii	1,5 garaam
Basasha guduudan(cas)	100-200 garaam/xabbadii	5-10 garaam
Ansalaato/saladh	25 garaam/ decilitirkii	0 garaam
Yaanyo/tamaandho	80-100 garaam/xabbadii	2 garaam
Kaabash	35 garaam/decilitirkii	2 garaam
Digirta atal	60 garaam /decilitirkii	5 garaam

Isbarbardhigga waxyaabaha ku jira kaarboon haydaraydyada raashinka iyo cuntooyinka kala duwan waxay kaa caawin kartaa inaad si fudud heerka sonkorta dhiiggaaga uga dhigto mid ka hooseysa 8 mmol/l cuntada kadib.

Cuntadaada waxaa haboon inay ku jirto ugu yaraan 175 garaam oo kaarboon haydarayd ah maalintii. Halbeegga wanaagsani waa 3 cunto oo waaweyn oo leh 30-45 garaam oo kaaraboon haydarayd ah cunto kasta iyo 2-4 cunto fudud oo leh 15-30 garaam oo kaaraboon haydarayd ah.

Fadlan soo dejiso appka T1D kadibna istcimaal ”Enkla-listan”. 

• Ka akhriso wax dheeraad ah: Appka T1D – hagahaaga nooca 1aad ee sonkorowga