Ngaba Kuyafaneleka Ukuzama?
Siyazi ukuba i- carbohydrate ithintela ushukela wegazi. Siyazi nokuba uhlobo lwee-carbohydrates esiyidlayo, kwaye inani le-carbohydrate esiyidlayo ngexesha elithile linokuchaphazela ushukela wegazi. Kodwa, mhlawumbi kunokutya kunokutya kunokukhetha okutya. Ingaba i-oda esiyidlayo isichaphazela njani i-sugar sugar? Uphando olupapashwe ngoJulayi lweSifo sikashukela lweNtsholongwane lubonisa ukuba umyalelo apho uyidla khona isidlo sakho unokuba nefuthe kwisiphumo segazi emva kokutya.
Izifundo ezilishumi elinanye kunye nohlobo lwe-2 lwe-diabetes oluye lwaphathwa nge- metformin (iyeza zomlomo) lanikwa isidlo esinexabiso elithethiweyo leekhalori, i-fat, iprotheni kunye ne-carbohydrates. Igazi kunye namanqanaba e-insulin aqikelelwe ukulungelelanisa, imizuzu engama-30, imizuzu engama-60 kunye nemizuzu engama-120 emva kokutya. Iveki yokuqala yayalelwa ukuba idle (i-bakabatta isonka kunye nejusi le-orange), ilandelwe emva kwe-15 min ngeprotheni (inkukhu engenakunqanda enkuni) kunye nemifuno (i-lettuce kunye ne-tomato isaladi kunye ne-vinaigrette yase-Italy enamafutha aphantsi kunye ne-broccoli ne-bhotela). Iveki yesibini ukulungiswa kokutya kwaguqulwa - iifuno kunye neeprotheyini zagqitywa kuqala, zilandelwa i-carbohydrates. Bafumanise ukuba amazinga e-glucose emva kokutya ayenama-28.6% aphantsi kumzuzu engama-30, ama-36.7% aphantsi kumzuzu engama-60, kwaye i-16.8% ephantsi kwimizuzu engama-120 xa kudliwe i-carbohydrates ekugqibeleni. Kwakhona bafumanisa ukuba amanqanaba e-insulin aphantsi kwiimitha ezingama-60 kunye nemizuzu engama-120.
Sinokuyichaza njani le Miphumo?
Kukho izinto ezininzi esiyidingayo xa sihlolisisa iziphumo zolu pho nonongo. Okokuqala, uhlobo lwee-carbohydrates ezikhethiweyo zilula, i-carbohydrates ecocekileyo enokuphakamisa ishukela legazi ngokukhawuleza kwaye ngoko kuya kubangela ukuba ushukela ophezulu wegazi emva kokutya.
Ngokomzekelo, ukuba uneshukela eliphantsi kwegazi ngaphantsi kwe-70mg / dL, uza kuphatha nge-15g ye-carbohydrate elula njengejusi kwaye uvavanye ishukela lakho legazi emva kwemizuzu emibini. Ukusetyenziswa kwerayisi kunye nesonka esimhlophe kunye nokuvavanya iswekile yegazi 30 imizuzu kamva kuya kubangela ishukela ephezulu yegazi. Ndingazibuza ukuba ukutshintsha ukubunjwa kwee-carbohydrates, umzekelo ngokukhetha i-carbohydrates edibeneyo, njengeziqhamo ezipheleleyo , kuya kutshintsha iziphumo zolu cwaningo.
Okwesibini, i-carbohydrates digestion ithatha malunga neeyure ezingama-2 ukugqiba. Isiphumo sangempela seshukela segazi sisiphumo malunga neeyure ezimbini emva kokutya. I-American Diabetes Association icebisa ukuba iiyure ezimbini ukususela ekuqaleni kokutya, abantu abanesifo sikashukela kufuneka babe neswekile yegazi ye-180mg / dL okanye ngaphantsi . Kuya kuba lunomdla ukubona ukuba ziphi iinombolo ezikhoyo emva kweeyure ezimbini emva kokutya kunye nendlela ezahlukileyo ngayo. Ukuba uyaphawula, ukunciphisa i-sugar post post-sugar sitshiywe kwiimpawu ezimbini zeeyure
Ekugqibeleni, ukunyusa iprotheni kunokunceda ukulibazise ukunyuka kwesuksi yegazi kuba kuthatha ixesha elide ukuxubusha. Iiprotheyini aziqukethe i-carbohydrate, nangona kunjalo, xa idliwa ngokungabikho kwe-carbohydrate ezinye iiprotheni zijika zibe yi-carbohydrate. Abathathi-nxaxheba baxelelwe ukuba badle malunga nama-68 g we-carbohydrate, eyidlafidrate ephezulu.
Imida yoFundo
Umyalelo wokutya kunye nefuthe kwi-ushukela wegazi ngumxholo othakazelisayo kunye ophawulekayo ukuhlolisisa. Olu pho nonongo oluthile lube nemida emininzi. Ubungakanani besampula buyingcinci kunye negazi le-glucose kunye namanqanaba e-insulin ayenziwa kuphela kwizihlandlo ezimbini ezihlukeneyo. I-blood glucose pattern management ifuna ukuba ihambelane ngakumbi ukubonisa ubudlelwane bokwenene. Asikwazi ukuthatha iphethini kwiimilinganiselo ezimbini zeeshukela zegazi. Ngoko ke, ukulandeleka ixesha elide kuya kuba kubalulekile ukufumana impembelelo epheleleyo yolawulo lokutya.
Okukwintsusa:
Abantu abanesifo sikashukela bachaphazeleka ngokutya okuthile. Kucacile ukuba inani le-carbohydrate kunye nohlobo lwe-carbohydrate oyidlayo lunokuchaphazela ukuthunyelwa kwegazi emva kokutya. I-American Diabetes Association ithi i-carbohydrates amount kunye ne-insulin ekhoyo inokuba yizona zinto zibalulekileyo ezichaphazela impendulo yeshukela yegazi emva kokutya kwaye kufuneka ziqwalaselwe xa ziphuhlisa isicwangciso sokutya. Kwakhona kwacebisa ukuba usebenzise ama-carbohydrate kwimithombo, njengemifuno, iziqhamo, izityalo ezipheleleyo, izityalo kunye nemveliso yobisi ngaphezu kweminye imithombo eneeshukela ezongezelelweyo, i-fat and sodium.
Ukongezelela, ngokusekelwe kwiziphumo zolu pho nonongo, kungakufaneleka ukuvavanya ukuze ubone ukuba umyalelo odlayo ukutya kwakho unokufaka impembelelo kwiishukela zegazi lakho. Mhlawumbi ukhetha iiprotheni kunye nemifuno engekho isicashi phambi kokuba i-carbohydrates inokunciphisa i-post post feed blood sugar. Ukubeka esweni sakho isishukela segazi nesandulela sokutya kusenokukunceda ukuba ufumane ukuba le ndlela isebenza kuwe. Ngelixa uphando lwaluyiphutha, le yinguqu elula engafaneleka ukuzama.
Imithombo:
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: http://care.diabetesjournals.org/content/38/7/e98.full.pdf+html
Umbutho weSwekile waseMelika. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2015. Ukunyamekela ngeSwekile . 2015 uJan; 38 (iSiza 1): S1-90.