Ngiqalaphi?
Uma uthola ukuthi unesifo sikashukela, konke okudlayo kubalulekile. Uma une-Type 1 yesifo sikashukela, ukuthola ukulawula okuhle kusho ukulinganisa lokho okudlayo kanye nenani elifanele le-insulin ukusiza ukusebenzisa i-glucose egazini lakho. Umfundisi wesifo sikashukela noma oqinisekisiwe wesifo sikashukela (CDE) angakusiza ukuba ubone ukuthi uthola insulin engakanani.
Uma une-Type 2 yesifo sikashukela, imithi yomlomo ikusiza ukuthi usebenzise i-insulin usuvele ukhiqize ngokuphumelelayo, ukugcina amazinga wegazi glucose ebangeni elivamile.
Zombili izinhlobo zesifo sikashukela zidinga uhlelo lokudla, ukuvivinya umzimba, ukulawula isisindo kanye nemithi.
Ngezinye izikhathi kunzima ukwazi ukuthi ungaqala kuphi. Nazi ezinye eziyisisekelo ezingase zikusize endleleni yakho.
Iyini Isisindo Sempilo?
Zama ukugcina isisindo somzimba esivamile. Odokotela abaningi basebenzisa i-Body Mass Index (BMI) njengesiqondiso sokunquma isisindo sakho esihle. I-BMI yakho ibalwa kusukela esisindo sakho nokuphakama futhi ibeka ngaphezulu kugxile kumafutha omzimba kunesisindo nje. Ifomula, kulabo abathanda izibalo, "umzimba mass index = mass (in kilogram) ehlukaniswe ukuphakama (ngamamitha) isikwele". Kulabo abangathanda ukuhlala ngaphandle kwezibalo, abaningi be-BMI calculator mahhala bayatholakala ku-intanethi. I-National Heart Lung ne-Blood Institute (i-NHLBI) inokulula ukuyisebenzisa.
I-BMI yama-20-25 ibhekwa njengokujwayelekile. 26-29.9 ikhulu kakhulu, i-30-39.9 ikhuluphele futhi i-40 noma ngaphezulu, ikhuluphele ngokweqile.
Ngingadla Kanjani I-Carbs?
I-American Diabetes Association (ADA) incoma ukugcina ama-carbs akho ku-55% kuya kuma-65% wokudla kwakho kwansuku zonke.
I-American Association of Endocrinologists yezokwelapha (AACE) iluleka phakathi kuka 55% kuya ku-60%. Zombili izinhlangano zisho ukuthi ngisho noma i-carbs ingathinta ngqo ushukela egazini , akuzona izitha. Iqukethe izakhi eziningi umzimba wakho odinga. I-Carbs yilokho umzimba wakho owenzela amandla ngokuwa phansi kweglucose.
Esikhathini sikashukela, umzimba awukwazi ukusebenzisa i-glucose yamandla ngoba idinga i-insulin ukuhambisa i-glucose kumaseli. Ngohlobo luka-1 lwesifo sikashukela, akukho-insulini eyenziwa ngumzimba. Yingakho abantu abanesifo sikashukela badinga ukuthatha i-insulin. Uma othile enolwazi lwesibili, angase akhiqize i-insulin yakhe, kodwa ayisebenzi ngokwanele ukuhambisa i-glucose egazini kumaseli. Imithi yomlomo ivumela ukuba i-insulin isebenze kangcono.
- Ama-carbohydrate nesifo sikashukela sika-FAQ sika
- Uyini uhlobo lwesifo sikashukela sohlobo 1?
- Uyini uhlobo lwesifo sikashukela sohlobo lwe-2?
Ngokusho kwe-ADA, amafutha kufanele enze u-25% kuya ku-30% wokudla kwakho kanye nokudla kwamaprotheni kumele kube ngu-11% kuya ku-18%. Ukugcizelelwa okuncane kumaprotheni ezinkomo ezinamafutha kanye nokunye okunamaprotheni ezinhlobonhlobo ezinjengamaqanda abamhlophe, izinkukhu ezimhlophe ezimhlophe kanye ne-turkey, nemikhiqizo ye-soy kusiza ukugcina amazinga e-cholesterol phansi.
Iyini Ukusebenza Nge-Fiber?
I-fibre yingxenye ebalulekile yokudla kwesifo sikashukela. Ngisho noma i-fiber ibhekwa njengama-carbohydrate ayikhulisi amazinga we-glucose wegazi, futhi ukukhula kwe-fiber kwandisiwe kuboniswe ngempela ukwehlisa amazinga e-glucose kubantu abanesifo sikashukela.
Inani eliphakanyisiwe le-fiber lihluka kodwa yonke imithombo iyavuma ukuthi amagremu angu-25 kufanele abe amagremu amancane kagesi ngosuku. Ukuhlaziywa okukhulu kwecwaningo lwezokwelapha, okushicilelwe ku-Journal of the American College of Nutrition kuncoma ububanzi bama-25 kuya ku-50 amagremu ngosuku.
Abantu abaningi abadli i-fibre eyanele. Ukwandisa ukusetshenziswa kwakho kokudla okuphezulu okufana nokudla okusanhlamvu okusanhlamvu, okusanhlamvu kanye nama-pastas, ama-oats nezinye izinhlamvu ezigcwele, irayisi ensundu, i-lenti kanye nobhontshisi, izithelo, imifino namantongomane kungakusiza ufinyelele umgomo wakho. Uma ukwandisa i-fiber yakho yokudla , khumbula ukuphuza okungenani izibuko zamanzi ezingu-8 usuku lonke, ukusiza ukugcina izinto zihamba.
Iyini Inkomba YeGlycemic?
Amazinga we- glycemic rates ama-carbs yizinga elingakanani eliphakamisa i- glucose yegazi . Ama-carbs afana ne-candy, ushukela, ikhekhe nama-cookies ane-index ephezulu ye-glycemic, kanti izinhlamvu zomzimba zigcwele inkomba ye-glycemic ephansi.
Inkomba ye-glycemic ingasiza uma uzama ukuthola ukuthi yiziphi i-carbs ezikuhle kuwe. Njengoba wonke ama-carbohydrate engathinti amazinga e-glucose egazi ngendlela efanayo, ukwazi ukuthi i-carbs ine-low glycemic index ingakusiza ukuba uhlele kahle ukudla kwakho.
Ungathola amashadi e-glycemic index kusuka ku-dietician yakho, kusukela ezincwadini, noma mahhala emithonjeni ye-inthanethi njenge-University of Sydney, e-Australia exhaswe iwebhusayithi, "Ikhaya le-Index ye-Glycemic". Leli sayithi linomlando okhombisa inkomba ye-glycemic yokudla okuningi futhi inikeza ulwazi mayelana nokusebenzisa inkomba ye-glycemic yokukala i-carbs yakho.
Imithombo:
"I-NEJM Isifundo sibonisa izinzuzo ezinkulu ze-Fiber ngohlobo lwesibili sikashukela." I-Joslin Diabetes Center. May 2000. Isikhungo Soshukela SaseJoslin. 7 Jan 2007.
"I-Carbohydrate nezincomo ze-Fiber kubantu abanesifo sikashukela." I-American Diabetes Association (ADA). 7 Jan 2007.