Isikhokelo sokuba Ucinga Ngama-carbohydrate
Iidrobohydrate zifumaneka kwiindawo ezahlukeneyo zokutya - izilwanyana (isonka, i-cereal, i-pasta), iziqhamo, ubisi, i-yogurt, izityalo (ubhontshisi), imifuno ye-starchy (i-peas, ingqolowa, iifatata) kunye nokutya okushukela. I-carbohydrate iyimithombo ebalulekileyo yamandla. Xa utshisiwe, i-carbohydrates iyakuthatyathwa kwaye iguquke ibe yi-glucose (iswekile) ngaphakathi malunga nemizuzu engama-90 yokungena.
I-carbohydrates iyona isondlo esibaluleke kakhulu ukubeka iliso xa unesifo sikashukela kuba ezi ziintlobo zokutya ezandisa ukwanda kweeshukela zegazi.
Kwabo bantu abanesifo sikashukela, kunconywa ukuba nidle ukutya okunokuguquguquka, okuguquguqukayo. Umbutho we-American Diabetes Association ucebisa ukuba ukubeka i-carbohydrate ingeniso nokuba i-carbohydrates count or based-estimation-based is still a key strategy in achieving control glycemic. Abanye abantu bayazuza ngokutya ukutya okuncinane kwe-carbohydrate - xubusha kunye neDetetitian Registered Dietetis okanye iSatifikethi soTyhubela oTitshala ukuba uninzi lwe-carbohydrate kufuneka ube nesidlo ngasinye kunye naluphi uhlobo lokutya olusebenza kakuhle kuwe. Ukuba unqwenela ukuba uqale ukuziqhelanisa ne-carbohydrates ukubala ungaqala apha:
Zizibonele ngeMithombo yeCarbohydrate
I-carbohydrate ifunyenwe kwizinqama (isinkwa, isonka, iibinkile) iziqhamo, ubisi, i-yogurt, izityalo (ubhontshisi), imifuno yemifuno kunye nokutya okushukela. Ezinye ukutya ziqukethe i-carbohydrate, iprotheni kunye namafutha - ezi ntlobo zokutya zibizwa ngokuthi ukutya okudibeneyo.
Ngokomzekelo, ubisi luqulethe malunga ne-15 g ye-carbohydrates nganye kwi-1 ye-8oz indebe, kodwa iqulethe iiprotheni kunye namafutha. Imifuno okanye ubhontshisi ngumthombo omkhulu weprotheni, kodwa nazo ziqukethe i-carbohydrate. Ukutya okunento encinci kwi-carbohydrate ngamaprotheni - intlanzi, inkukhu, amaqanda kunye noshizi, amafutha - ioli, imifuno kunye nemifuno engekho-starchy - isipinashi, i-broccoli, i-pepper, isitshalo seqanda, i-cauliflower (njll).
Ukuba ubala amagremu e-carbohydrate uya kufuna ukujonga ukutya okuthe ngqo-ngakumbi abo abangenawo amalebula. Ngezantsi zikhona ezinye izixhobo ezinokubalwa kwe-carbohydrate:
Iintlobo Ezihlanu Ezikufunayo NgeSifo SeSabetes
Isifo sikashukela I-Carbohydrate Ukubala
Yonke imithombo oyifunayo yokutya impilo enesifo sikashukela
Ukubukela Imithombo Efihliweyo Yama-carbohydrates
Kubalulekile ukuhlala ufunda iilebula xa ubala i-carbohydrates. Ama-Sauces, i-condiments, kunye nezinye izithako zingongeza ii-carbohydrates enokungazi. Imithombo yamaprotheni ayinayo i-carbohydrates ngaphandle kokuba isonka, okanye i-gravy. Ukutya okuthosiweyo kunye nokutya okunamafutha amaninzi akuzona zigqibo ezilungileyo nakwezinye, kuba ziphezulu kwiekheli kunye namafutha. Ezinye iimithombo ze-carbohydrate ezifihliweyo ukutya okuneshukela, i-ketchup, i-sauce ye-barbecue, ukugqoka i-salad engenamathoba, ukusela iikhofi, kunye ne-bhotela ebuncinane.
Kuthetha ukuthini ukwenza ukulinganiswa okuxhomekeke kwiNgxaki
Abantu abanesifo sikashukela ixesha elide bayazi malunga nokuqikelelwa kwesiseko - bakwazi ukunikwa ukusetyenziswa ngokuchanekileyo kwee-carbohydrates ngokuthi "ibhola ye-eye" kwaye bayazi ukuba ukutya okuthe ngqo kuthintela njani iswekile legazi. Enye indlela efanelekileyo yokusebenzisa ukulawula isahlulo xa uqaphele i-carbohydrate yakho ukuqhuba indlela yeplate.
Indlela yeplate ingakunceda ukunciphisa isahlulo se-carbohydrate, okubangelwa ukulahleka kwesisindo kunye nokuphuculwa kweshukela segazi. Ingcamango engemva kwendlela yeplate isingqinisiso sokutya, isabelo esilawulwayo. Ukusebenzisa iplati yeesentimitha ezintlanu ofuna ukuyenza ukwenza i- 1/2 yeplate yakho engafuni isitshalo , i-1/4 yesiprotheni yakho ephilileyo kunye ne-1/4 yeplate yakho inzima (malunga neentsimbi ezipheleleyo), i-fiber ephezulu ye-carbohydrate . Ukunciphisa i-carbohydrate yakho kwi 1/4 yeplate yakho inokukunceda ukunciphisa izabelo okanye i-carbohydrates, ukunciphisa ushukela wegazi kunye nesisindo. Ubuninzi besidlo sakho asiyi-starchy mifuno ephantsi kwekhalori kwaye inokukunceda uzive ugcwele kwaye unelisekile.
Umzekelo uza kuba:
I-4oz ye-salmon ekhwebuweyo enepinashi kunye ne-mushroom kunye no-1 indebe ye-quinoa okanye i-potato ephakathi
okanye
I-4oz yenkukhu ye-lemon ebhakabhaka kunye ne-pepper edikiweyo kunye anyanisi kunye ne-1 indebe yeembotyi ze-cannellini
okanye
I-4oz inyama ebomvu i-white turkey ene-lettuce, i-tomato kwisiqhewa sesinkozo esilungisiweyo kunye ne-asparagus kunye nesaladi.
Zonke ezi zidlo ziqulethe i-fibre, iprotheni ephilileyo kwaye ilawulwa yi-carbohydrate. Injongo kukuze ungenzi i-carbohydrate isiseko sesidlo sakho-kunoko isitya sokutya.
Sebenzisa iMeter yakho ukuze ikukhokele
Iimitha zakho zegazi i-glucose meter zingaba sisikhokelo semimiselo ye-carbohydrate. Umntu ngamnye uphendula ngokuthe ngqo kwiindawo ezithile zokutya kunye neengxenye ze-carbohydrate. Umzekelo, ukuba isicwangciso sakho sokutya sikuvumela ukuba udle i-45 g ye-carbohydrate ngexesha lokutya, kodwa emva kweeyure ezimbini emva kokuba udle ishukela lakho legazi lihlala liphezu kweyona njongo kunokuba mhlawumbi udla amaninzi ama-carbohydrates ekudleni okanye mhlawumbi awukho i-carbohydrate ukubala ngokuchanekileyo . Okanye, kwimeko yokuba ungabala i-carbohydrate kwaye i-sugar sugar is high, ungasebenzisa imitha yakho ukukunceda ukuba kukuphi ukutya okusemandleni akho kumzimba wakho, izabelo kunye nexesha lokutya kwakho. Isicwangciso sokutya esinikwe kuwe ngesondlo sokutya esibhalisiweyo okanye utitshala wesifo sikashukela uyisikhokelo kodwa singatshintshwa ngokusekelwe kwiinjongo zakho, ushukela wegazi, izinga lomsebenzi kunye nesimo somzimba.
> Imithombo:
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2014. 2014 uJan; 37 Isondlo 1: S14-80.