Izindlela ezintathu zokulandelela
Abantu abanesifo sikashukela badinga ukulawula oko badlayo, ngokukodwa ukuba bangaphi i-carbohydrates . I-carbohydrates ifunyenwe kwiziqhamo, imifuno, izityalo, kunye nokutya okushukela, kunye nezondlo ezithinta iishukela zegazi. Umlinganiselo wee-carbohydrate enye kufuneka idle ihluke kumntu kumntu kwaye inokuxhomekeka kwisini, ubungakanani, izinga lomsebenzi kunye neerimi zemirhumo.
Kwaye nangona kungabikho ubungakanani bomntu obulunga nesicwangciso sokutya esisebenzayo ekulawuleni isifo sikashukela kunye nesisindo, kukho iindlela ezahlukeneyo zokulandelela i-carbohydrate ezingakunceda ukuba ugcine i-carbohydrates kunye noshukela egazini ekujoliswe kuyo. Ezi ziquka abadala, kodwa kulula ukuyisebenzisa-isicwangciso sokutshintshiselwa, ukubala i-carbohydrates kwigrama kunye nokutya okunomdla we-carbohydrate.
Ukulandelela ukutya kwakho kunokukunceda ukuba udle ngokufanayo imihla ngemihla enokunika ulwazi malunga nendlela umzimba wakho uphendula ngayo ukutya. Ukwazi indlela ukutya okuchaphazela ngayo iswekile yegazi kukunika izixhobo zokugcina ukulawula okungcono. Ukugcina umkhondo wee-carbohydrates yinto abantu abane-Type 1 okanye i- Type 2 yeswekile abanokuyenza.
Ngaphambi kokuba Uqale
I-carbohydrates yindawo ebalulekileyo yokutya oyidlayo. Zithintela ngqo igazi lakho i-glucose ngokukhawuleza emva kokuba uyidle. Zonke iindlela ezintathu zokulandelela ngezansi zikunceda ugcine i-carbs yakho ibhalane. Iigremu ze-carbohydrate zilingana ne-carbohydrate enye.
Uyazi njani ukuba i-15 gram ye carbs? Akusoloko kulula. Okokuqala, misela ukuqeshwa kunye nesondlo okanye umfundisi wesifo sikashukela, ukuba unako. Kwakhona, uninzi lweeebhile zokutya uluhlu lwesondlo lwamaxabiso e-carbs. Kukho neencwadi, iinkonzo , kunye nezixhobo ze-intanethi ukukunceda ukuba uzibonise zonke.
Isicwangciso sokutya esiTshintshisayo
Le nguqulelo endala yokubala i-carbohydrates kodwa isenokusetyenziswa ngokuphumelelayo.
Esi sicwangciso sahlula ukutya kwiintlobo ezintandathu: i-starches, izithelo, imifuno, ubisi, inyama kunye namafutha. Uya kunikwa umthamo othile we-carbohydrates exchanges ngesidlo ngasinye kwaye unokuwasebenzisa njengoko uthanda. Ubungakanani bobukhulu obudwelisweyo bunamanani afana neekhalori, iiprotheni, i-carbohydrates, kunye namafutha. Kukho uluhlu lokutya ukukunceda ubone ukuba uluphi uhlobo lwakho lokutya oluwela kuyo. Kubizwa ngokuba isicwangciso sokutshintshisana kuba kukunika ukuguquguquka kokuthengisa ukutya okunye kwoluhlu lokutya okufanayo. Umzekelo: ukutshintshisa i-3/4 indebe yokutya okubandayo ngesigxina se-English muffin. Ukutshintsha iintlobo zokutya zifumaneka kwi-dietitian yakho. Zingafumaneka nakwiincwadi okanye kwi-intanethi.
Ukubala iCarbohydrates
Ukubala kwe-carbohydrate kungabonakala kuwumsebenzi onzima ekuqaleni, kodwa xa ufundeka, izinto zilula. Xa ubala i-carbohydrates ngegramu, zonke i-carbohydrates count. Umzekelo, ukuba i-3/4 indebe ye-cereal i-22 g ye-carbohydrate uya kubala i-22 g ye-carbohydrate, ngokuchasene nokubala njengetshintshi enye. Ukubala i-carbohydrates isicwangciso esinokuguquguquka kunye nesicwangciso sokutya esithembekileyo kuba kuchanekile. Oku kubaluleke kakhulu kubantu abathatha i- insulin ngokusekelwe kwi-carbohydrate yabo.
Kuba bantu, unokulungelelanisa umthamo wakho ngokwemali yeerbshi oya kukudla kuloo mlo. Iiyunithi ze-insulini nganye ngegramu ze-carbs zifunyenwe ngugqirha wakho okanye utyistri ngokusekelwe kwimpendulo yomzimba wakho kwii-carbs. Oku kufuna ulandelelwano oluchanekileyo kunye nokuhlolwa kwegazi kwi-glucose ukuze ubone indlela i-carbs echaphazela ngayo ushukela wegazi. Ukuze ufunde indlela yokubala i-carbohydrates ungakwazi ukudibana nomncedisi we-diabetes okanye obhalisiweyo ootitshala abanesifo sikashukela ongakwazi ukufundisa apho i-carbohydrates evela khona, indlela yokulinganisa ukutya okungenawo amaleyibhile, ukufunda iilebhile kunye neziphi izixhobo ozisebenzisayo ukubala i-carbohydrates.
Ngamanye amaxesha abantu bayamangaliswa kukuba zeziphi ukutya eziqukethe i-carbohydrates .
Isidlo seCarbohydrates Diet
Uninzi lwabantu abanesifo sikashukela baya kuzuza ngokutya ukutya okunomdla we-carbohydrate. Xa ulandela ukutya okusemgangathweni kwe-carbohydrate, unokuvavanya indlela umzimba wakho uphendula ngayo ukutya okuthethiweyo uze ubone ukuba yikuphi ukutya onokufuna ukukhusela . Olu hlobo lokutya lunokukunceda ukufumanisa amayeza e-dosing. Umtya wezilwanyana okanye ugqirha uya kukunceda uqonde ukuba ungaphi ama-carbs onokuyidla yonke imihla. Ngokuqhelekileyo, i-insulin okanye esinye isifo somhlaza wesifo sikashukela sinokuhlala sihlala sisigxina. Ugcina inani le-carbohydrates efanayo kwidlo nganye, kodwa akudingeki ukuba udle ukutya okufanayo nsuku zonke. Zama ukugcina ukutya kwakho kwansuku zonke kwaye usebenze rhoqo .
Ukuqulunqa
Kungakhathaliseki ukuba yiyiphi indlela oyisebenzisayo, khumbula ukujonga i-blood glucose level ngokuphindaphindiweyo kwaye ubhale phantsi amanani kunye nokuba ungaphi na ama-carbs owudlile ngaloo mini . Ukugcinwa kwengxelo efanelekileyo kukunika wena kunye nodokotela wakho umfanekiso ochanekileyo wendlela yokucwangcisa isicwangciso sakho sokutya kunye neshedyuli yeyeza. Kwaye kukunceda ugcine ulawulo olufanelekileyo kwaye ugcine amanani akho ekunene .
> Imithombo:
> Clark RD, LD, Amanda, Stephanie > Kovarick >, RD, LD, CDE, uMelissa Voigt, BA, no-Joy Hayes, i-MS, i-RD, i-LD, i-CDE. "Usebenzisa i-MyPyramid.gov Iwebhusayithi njengeSixhobo seSifo soKhuseleko lweZikolo zokuziPhatha." Umhlaza wesifo sikashukela 2006 19: 122-126.
> "IziCwangciso zokutya kunye nesifo sikashukela." Isibhedlele sabantwana sasePittsburgh. Matshi 2005. Impilo yabantwana.
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2016. 2016 Jan; 39 I-Suppl 1: S1-112.