Kukho iindlela ezininzi zokucwangcisa ukutya xa unesifo sikashukela sohlobo lwe-2. Esinye isondlo esifanele siqwalaselwe rhoqo yi-carbohydrate. I-carbohydrates yi-macronutrient echaphazela i-sugar suars ephezulu. Xa zidliwa, ziphendulela kwiswekile kwaye zenza njengomthombo oyintloko wamandla. Xa kuziwa ekucwangciseni isidlo, uMbutho we-Diabetes waseMelika uncoma ukuba izicwangciso zesidlo zibe ngabanye ngokusekelwe kwimiba eyahlukeneyo kuquka nokuphila, imithi yonyango, ubunzima, njl.
I-carbohydrates counting yindlela enye yesicwangciso sokutya eguquguqukayo-esifanelekileyo kwimpilo yokuxakeka apho ukutya kungadliwa ekuhambeni nasekhaya. Ukubala i-carbs kunceda kakhulu ekulawuleni izinga lokutya kwezeshukela kunye nokulahleka kwesisindo.
I-Diabetes Yenzelwe I-Diabetes I-Carbohydrate Ukubala Isicwangciso
Ugqirha wakho okanye utyetitian unokukunceda ubone ukuba mangaphi ama-carbs okumele ube nawo , kuquka ukutya kunye nokutya. Kwimizamo yokudala izi cwangciso zokutya, baya kuqwalasela uhlobo lwakho lweyeza, izinto zokuphila ezifana nokuzilolonga, ukutya kwangoku, ubunzima, ukuphakama, isini, impilo yonke. Ukuvandlakanywa kwindlela ophendula ngayo kwiintlobo ezithile kunye nezixa zee-carbohydrates nazo zibanceda ukuba benze isicwangciso sokutya somntu ngamnye.
Unokucelwa ukuba ulandele izinga lakho leshukela legazi ngaphambi kokutya kunye neeyure ezimbini emva kokutya ukuze ubone indlela umzimba wakho uphendula ngayo ukutya okuthile nokuhlanganiswa kokutya ezithile. Unokucelwa ukuba ungene kwiintlobo zokutya ozidlayo kunye nokuba zingakanani ukuba zibale ukuba zingaphi iidrobhu ezidliwe kwisidlo ngasinye.
Inzala iya kuba likhulu kangakanani iqela lakho leswekile legazi liphuma emva kokutya kwaye nokuba libonakala usebenza kakhulu kwii-carbs ngezihlandlo ezithile zokutya. I-American Academy yeSifo sikashukela ikhuthaza ukuba abantu abanesifo sikashukela bafumane i-sugar sugars ngaphantsi kwe-180mg / dL ezimbini iiyure emva kokuqala kokutya. Hlalani nikhumbule, nangona kunjalo, iithagethi zonke zeeshukela zegazi kufuneka zibe ngabanye.
Unokufumana isamba se-carbohydrate esekelwe kwirejistri yemihla yekhalori. Ipesenteji ze-carbohydrates kufuneka zibe ngabanye ngokusekelwe kwiinjongo zentshukela yegazi, ubunzima, njl.
Zingaphi I-Carbs?
Imimiselo eqhelekileyo ingama-45 ukuya kuma-60 amagremu e-carbs ngesidlo ngasinye kunye ne-30 ukuya kuma-30 amagremu e-carbs nganye. Nangona kunjalo, sonke sihluke, oko kuthetha ukuba sonke sidinga iintlobo ezahlukeneyo zezicwangciso zesidlo. Isicwangciso sakho sokutya kufuneka sithembele kuhlobo lwakho lokuphila, ukuthanda ukutya nokungazithandi, ubunzima kunye nendlela umzimba wakho uphendule ngayo ngexesha lokudla. Sebenza kunye neqela lakho lokunakekelwa kwezempilo ukuyila isicwangciso sokutya esona sifanelekileyo esifanele iimfuno zakho.
Ziziphi izinto zokutya ezinokuba neeCarbohydrates?
- Ukutya kwe-starchy (njengezonka, ilayisi, i-pasta) kunye nemifuno yesitashi (njengamazambane kunye nombona)
- Iintyatyambo nezithelo zezithelo
- Ubhontshisi okanye izityalo
- Ubisi kunye ne-yogurt (ushizi kubalwa njengeprotheni)
- I-Candy, i-dessert, i-soda kunye neninzi yokutya kwe-junk
Indlela yokubala i-carbohydrate
Isondlo sakho sezondlo okanye isatifikethi esiqinisekisiweyo sesifo sikashukela singakufundisa indlela yokubala i-carbohydrates. Baza kuhlaziya iilebula kunye nawe ukukunceda uqonde i-carbohydrate. Ukongeza, banokukunika izibonelelo kunye neengcebiso malunga nokubala ukutya okungekho iilebhile. Ngokuqhelekileyo, abantu babala iigramu ezipheleleyo ze-carbohydrates. Abanye abantu basasebenzisa indlela endala yokubala i-carbohydrate kwaye babala ama-carbohydrat servings ngesidlo ngasinye.
Umzekelo, enye i-carb ekhonzayo = 15 amagremu e-carbs. Ukuba unikwe imitha engama-60 e-carbs ngesidlo esisodwa, oko kuya kulingana neenkonzo ezine ze-carb (60 eyahlula ngo-15).
Ukubala kweCarb kungafumaneka kwi:
- Iileyibhile zokutya, iincwadi, iiwebhusayithi, iinkonzo
- Izintlu zokutshintshela iiCarbohydrate
- Ukutya kunokuthi "kuhlolwe" ukwenza uqikelelo olusondeleyo lwee-carbohydrate servings
- Ugqirha wakho okanye umdli wezilwanyana unokufumana izibonelo zeenkonzo ze-carb
Imizekelo yeCarb Serving
Ukufumana isibalo se-carb kwileyile yokutya okanye isibonelelo sokubala kokutya sisicacile ngakumbi. Nangona kunjalo, xa ezi zinto zingekho, iimbono eziqhelekileyo zeerobhobhu ezisebenzela ukutya okuqhelekileyo zi:
- Esinye isiqhamo esincinane sesityalo (ubukhulu bebhola yetennis)
- Isinye isonka sesonka
- I-tortilla enye yesithupha
- Isiqingatha sebhamburger bun, i-English muffin
- Enye enye indebe okanye i-yogurt ye-fat yogurt okanye i-yogurt ephantsi
- Enye indebe yobisi
- Ingxenye yesithathu yenkomishi yepasta ephekiweyo, ilayisi, ibhali, umzala
- Amancinci (3oz) amazambane
- Ingqungquthela yesigumbi sommbila, ubhontshisi, iiperesi
- Ihafu yekombe ye-oatmeal
- I-quarter-quarters inkomishi ebandayo yokutya
- Abaqhekeza abane ukuya ezintandathu
- Iikomityi ezintathu zepopuni
- Iinqwelo ezithandathu zenkukhu
- Isiqingatha esincinci sefries
- Ikhekhe lesibini lesikwere okanye i-brownie ngaphandle kokuqhwala okanye i-cookies encinci
- Elinye tbsp. ubusi okanye ushukela
- Enye indebe yesobho
I-Eyeballing Ukukhonza Ubungakanani beCarbohydrate
- Enye indebe = ibhola, ibhola yetennis okanye i-baseball
- Ikhobe yesiqingatha = isiqingatha sebhola, i-bulb okanye i-ice cream scoop
- Ikota yekota / = inxalenye encinci
- Enye tbsp = enye isithupha
- Ezimbini tbsp = enye yeglasi
- Enye tsp = enye idayisi okanye i-Scrabble tile
Izinto ezinceda ngakumbi
- IiCarbs ziphakamisa amanqanaba eshukela egazi ngokukhawuleza nangempumelelo kunanoma iyiphi enye into yokutya.
- Phantse i-100% ye-carbs ekudleni okutyayo iguqulwa ibe yi-glucose kwisithuba se-90 kwemizuzu yesidlo.
- Ukutya ukusetyenziswa kweprotheni kunye ne-carbohydrate nganye yokukhonza kuya kunceda ukugcina izinga lezeshukela legazi lizinzile. Omnye weprotheni olingana nama-gram e-7 eeprotheyini. Ezinye izifundo zize zicebise ukutya iiprotheyini kuqala ukuhlahlisa iishukela zegazi .
- Ukutya ukutya kunye nokutya okutyhutyha ezimbini kwiiyure ezintathu kuya kunceda ukuzinzisa izinga lokushukela kwegazi.
- Ungalibali ukujonga ubukhulu bokukhonza. Ukutya kunokubandakanywa ngaphezu kokukhonza omnye.
Ukuhlaziywa: ngoJuni 13, 2016 nguBarbie Cervoni MS, RD, CDE
Imithombo:
Ukubala iCarbohydrate. Umbutho weSwekile waseMelika. Fumaneka: 08/15/2011
UJohnson, uMary A. "I-Carbohydrate Ukubala Abantu Abahlobo Lwesibini Sikashukela." I-Diabetes Spectrum 2000 13 (3): 149
Shukla A, Iliescu R, Thomas C, Aronne L. "Umyalelo Wokutya Unempembelelo Ephawulekayo Kwi-Glucose Yasemva KwamaPhupha kunye neNqanaba le-Insulin." Uncedo lweSwekile. 2015; 38 (7): e98-e99. Ufikelele kwi-line. NgoSeptemba 17, 2015:
Umbutho weSwekile waseMelika. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2015. Ukunyamekela ngeSwekile . 2015 uJan; 38 (iSiza 1): S1-90.