Isidlo seSweety isicwangciso soKutya lokuSidla
Ngokutsho kombutho waseMelika weSwekile, abantu abanesifo sikashukela badla malunga ne-45% yeekhalori zabo kwi-carbohydrate. Kwaye ngelixa eli liphakathi, inani elipheleleyo lama-carbohydrate omele ulitya ngosuku lihlukile kubo bonke abantu. Enyanisweni, uphando lubonise ukuba akukho mali efanelekileyo ekhoyo ephuma kwi-carbohydrates, i-fat and protein kwaye endaweni yoko kufuneka imali ibe yedwa.
Nangona kunjalo, kuba i- carbohydrate ithintela iswekile yegazi kakhulu , ukujonga i-carbohydrates nokuba i- carbohydrates count or estimation estimation ingaphakamisa ukulawulwa kweshukela kwegazi.
Izidlo zokutya ezibhalisiweyo kunye nootitshala abanesifo sikashukela abanokuthi bangenza izicwangciso zokutya ezenziwe ngabanye ngokusekelwe kwipatheni yokutya, iinjongo, ukhetho lokutya kunye nenkcubeko, njl njl. Abantu abanesifo sikashukela kufuneka bakhethe i- carbohydrate efanelekileyo kwimali elawulwayo. Abanye abantu bayazuza ngokutya ukutya okunomdla we-carbohydrates, umzekelo, ukutya ukutya okufanayo (carbohydrates) ngomhla wokutya (ngokukodwa xa uthatha amanyathelo adibeneyo e-insulin). Abanye baqikelela ukuqikelela ukuba i-carbohydrate ibala okanye idle ukutya okuncinci.
Ziziphi Izinto Eziya Kumisela Igalelo Lami?
Ukufumanisa inani elifanelekileyo le-carbohydrate omele uyidle imihla ngemihla kufuneka ube ngumzamo wokubambisana phakathi komboneleli wakho wezempilo, umququzeleli okanye umfundisi wesifo sikashukela, kunye nawe.
Izinto ezichaphazela i-carbohydrates intake isini, ubunzima, izinga lomsebenzi, iinombolo zeshukela zegazi, njl njl. Ngokomzekelo, ukuba ulandela i-calories ye-calories ye-1600 kwaye umiselwe ukutya okuqulethe i-45% yeekhalori ezivela kwi-carbohydrate uze udle malunga 45 g - 60 g ye-carbohydrate ngomgubo kunye no-15 g - 30 g we-carbohydrates for snack.
Indlela olwahlula ngayo i-carbohydrate yonke imihla iya kuxhomekeka kwiinkalo ezahlukeneyo kubandakanya: amayeza enesifo sikashukela ( amanye amayeza kufuneka athathwe ngokutya kwaye ukuba uthatha i-insulin ixesha le-carbohydrate yakho iya kubaleka), ukutya iipatheni, impendulo yegazi i-glucose response , ukuzivocavoca, njl. Ucwaningo luye lwabonisa ukuba ukutya isidlo sakusasa se- carbohydrates kunganceda ukuphucula umzimba kunye noshukela egazini. Ukongezelela, ezinye iingcaphephe zibonisa ukuba i- fat fat, high protein breakfast ingakunceda ukunciphisa ushukela wegazi . Unokwazi ukuba yiyiphi eyona nto ibalulekileyo kuwe. Indlela efanelekileyo yokuvavanya ukuvavanya ushukela wegazi ngaphambi nangemva kokutya. Ukuba isetyhu egazini lakho lijoliswe kwiithagethi ezimbini emva kokutya kunokuthi uyazi ukuba isicwangciso sakho sokutya sisebenzela wena.
Umzekelo we-45 g - 60 g isicwangciso sokutya se-carbohydrate ngolu hlobo lulandelayo:
Isidlo sakusasa:
Amaqanda omhlophe ama-3 anamaqatha amabini enqabileyo enesonka (30 g carbohydrates), i-lettuce, i-tomato
1 isiqwenga esincinane (15 g carbohydrate)
Iyonke i-carbohydrate: ~ 45 g i-carbohydrate
Ukutya:
1 isaladi nge-lettuce, ikhukhamba, i-carrot, i-1/4 avocado (~ 5 g carbohydrate)
1 indebe ye-sodium lentil isobho (30 g carbohydrates)
Iikomityi ze-3 zomoya zinyuka ipopcorn (15 g i-carbohydrates)
I-carbohydrate iyonke: ~ 50 g i-carbohydrate
I-Snack:
1 i-apula encinane (15 g carbohydrate)
1 isipuni sebhayinti ibhotela
Iyonke i-carbohydrate: ~ 15 g i-carbohydrate
Isidlo:
I-salmon ene-4 enyiweyo
1 indebe egalelwe i-asparagus ene-1/2 indebe ye-cannellini (20 g carbohydrates)
1 amazambane amaqabunga amnandi (35 g carbohydrate)
Iyonke i-carbohydrate: ~ 55 g i-carbohydrate
I-Snack:
I-1 engafumanekanga inqatyana yeg yogurt yegrike (i-7 g i-carbohydrates)
3/4 indebe ye-blueberries (15 g carbohydrates)
I-carbohydrate iyonke: ~ 22 g i-carbohydrate
Ndingaqala phi na ukuba andinayo iDetitian okanye i-CDE?
Umbutho we-American Diabetes Association uncoma ukuba uqale malunga ne-45 g - 60 g ngesidlo ngasinye. Unokudla ukutya okuncinci kwe-carbohydrate, kodwa ukuvavanya ishukela lakho legazi ngaphambi nangemva kokutya kunokukunceda ukuba ucinga ukuba isicwangciso sakho sokutya sisebenza.
Ngokufanelekileyo, iiyure ezimbini emva kokutya iswekile yegazi kufuneka ibe ngaphantsi kwama-180mg / dL. Ukuba uphezulu ungadinga ukulungisa isicwangciso sakho sokutya.
> Imithombo :
> I-American Diabetes Association. Ukubala iCarbohydrate. Ufikelele kwi-line. Oktobha 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2015. Ukunyamekela ngeSwekile . 2015 uJan; 38 (iSiza 1): S1-90.