Ukulandela ukudla okuhambisanayo kwe-Carbohydrate kungasiza umuntu onesifo sikashukela angagcina izinga lokushukela egazini lilawulwa.
Abantu abane-type 2 yesifo sikashukela banenkinga yokulawula amazinga kashukela egazi ngoba abenzi ngokwanele i-insulin noma amaseli abo awaphenduli kahle kwi-insulin. I-insulini iyi-hormone eyenziwe ama-pancreas evumela ukuthi imisipha, isibindi namafutha amaningi athole i-glucose egazini lakho.
Ukwelapha uhlobo lwesifo sikashukela sika- 2 ngokuvamile kuhilela ukuthatha imithi esiza ushukela wegazi njalo, futhi kwezinye izimo, umuntu onesifo sikashukela udinga ukuthatha i-insulini, kodwa nezinguquko zokudla nazo ziyadingeka.
Indlela Yokudla Kokudla Kwama-Carbohydrate Kusebenza Kanjani
Ama-carbohydrate afaka ushukela kanye namazinyo umzimba wakho owehla futhi usebenzise amandla. Umuntu onesifo sikashukela kumele aqaphele ukungenisa kwakhe ukudla kwe-carbohydrate. Abanye abantu baya ekudleni okuncane kwe-carbohydrate futhi bavame ukugwema ama-carbs amaningi, kodwa ukugxila kokudla okuhambisanayo kwe-Carbohydrate kugcina izinga lokudla kwama-carbohydrate nsuku zonke nosuku olulodwa kuya kwesinye.
Akufani kakhulu nokudla okuvamile, okunempilo, ngaphandle kokuthi kudingeka uqaphele futhi uqaphele inani le-carbs oyithatha kukho konke ukudla nokudla. Kubonakala sengathi unomsebenzi omningi, kodwa ngosizo futhi uyenze uzothola i-hang c
I-Carbohydrates Ukukhetha noma ukuhwebelana
Umhlinzeki wakho wokunakekelwa kwezempilo angakusiza ukwazi ukuthi zingaki amagremu ama-carbohydrate ongaba nawo nsuku zonke, bese umfundisi wesondlo, umsoco, noma uthisha wesifo sikashukela angakusiza ukuba udale imenyu ehambisa ukuthi inani le-carb lilingana nsuku zonke.
Akulula ukubala yonke igramu eyodwa ye-carbohydrate kukho konke ukudla, ngakho-ke i-American Diabetes Association iguqule inani legremu ye-carbohydrate ibe "ukushintshana" kokudla okuhlukahlukene.
Ukushintshaniswa kwe-carbohydrate ngayinye kufanele kufike ku-15 amagremu we-carbohydrate, ngakho-ke uma udinga ama-gramu angu-200 we-carbohydrate usuku ngalunye, inani lakho lama-carbohydrates exchange for day kufanele libe ngu-13.
Konke okudlayo kunenani elithile lezinqumo ze-carbohydrate. Ukudla okungenawo ama-carbohydrate (noma ngaphansi kuka-5 amagremu) kunokhetho lwe-zero.
Ukudla okuphezulu ushukela noma ama-starches kufana nokulingana okuningi uma kuqhathaniswa nokudla okunama-carbs ambalwa. Isibonelo, ikhekhe elincane lekhekheji le-chocolate cishe lizosebenzisa izingxoxo zakho ezimbili zansuku zonke, futhi isigamu indebe yelisi ye-orange ifanele ukushintshaniswa okulodwa. Ngokuvamile, ukudla ngalunye kuzoba nokuthengiselana okungaba ngu-3 kuya kweyesihlanu, futhi isitofu ngasinye sinomunye noma amabili.
Imenyu yesibonelo
Nasi isibonelo semenyu egcwele yosuku olunezingu-13: Ukudla kwasekuseni
- 1/2 indebe ye-oatmeal - ukushintshaniswa oku-1
- Ijubane elilodwa lezithelo - 1 exchange
- Isinkwa esisodwa se-slice - ukushintshaniswa okungu-1
- Iqanda elibilisiwe elinzima - ukushintshaniswa okungu-0
- Ikhofi eyodwa yekhofi - ukushintshwa okungu-0
I-Midmorning Snack
- I-peach eyodwa yokuphakathi - 1 ukushintshaniswa
- Enye ingilazi yamanzi -0 exchange
Ukudla
- I-1/2 yebele yenkukhu - ukushintshwa okungu-0
- 1/2 indebe yekhanda - ukushintshaniswa oku-1
- Enye indebe iphekwe isipinashi - ukushintshwa okungu-0
- Umqulu owodwa we-dinner - ukushintshaniswa oku-1
- Elinye ibhotela ye-isipuni - ukushintshaniswa kwe-0
- Enye indebe ye-fat-fat - 1 exchange
I-Snack yamaminerali
- 3/4 indebe ye-yogurt ye--1-exchange
- Enye ikhekhe izithelo - 1 exchange
- Elinye ingilazi yamanzi - ukushintshwa okungu-0
Dinner
- 4-ounce i-salmon filet - ukushintshwa okungu-0
- Enye inkomishi igwetshwe u-broccoli - ukushintshwa okungu-0
- 1/2 inkomishi amazambane aphuziwe - 1 ukushintshaniswa
- Umqulu owodwa we-dinner - ukushintshaniswa oku-1
- 1 inkomishi yobisi obuncane - i-1 exchange
Snack Nighttime
- 3 izinkomishi popcorn - 1 exchange
- Elinye ingilazi yamanzi - ukushintshwa okungu-0
Khumbula ukuthi ukuba nenani lokushintshanisa akubonisi inani lomsoco jikelele. I-bacon kanye nenkomo yenkomo yomibili inokushintshaniswa kwe-zero kepha lokho akusho ukuthi bakulungile. Qhubeka nokwenza izinqumo ezempilo ezinemibala eminingi eluhlaza nebalabala, imithombo yamaprotheni aphansi kakhulu, okusanhlamvu okuphelele, nemikhiqizo yobisi ephansi.
Imithombo:
Association of American Diabetes Association. "Ukwenza izinqumo zokudla okunempilo."
Maher AK. "Imenyu Yokudla Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, ngo-Okthoba 2011.
Isikhungo Sezokwelapha sase-University of Maryland. "Ukudla kwesifo sikashukela - Izinhlu Zokushintshaniswa Ngesifo Sikashukela."