Kunezindlela eziningi zokuhlela kokudla uma unesifo sikashukela sohlobo lwesibili. Enye izakhi okumele zicatshangelwe njalo yi-carbohydrate. Ama-carbohydrate yi-macronutrient ezithinta ushukela wegazi kakhulu. Uma zidliwa, ziphenduka ushukela futhi zisebenze njengomthombo oyinhloko womzimba. Uma kuziwa ekuhleleni kokudla, i-American Diabetes Association incoma ukuthi izinhlelo zokudla zibe ngabanye ngokusekelwe ezinhlobonhlobo zezici kubandakanya indlela yokuphila, imithi yokwelashwa, isisindo, njll.
Ukubala kwama-carbohydrate wuhlobo olulodwa lwepulani lokudla oluguquguqukayo - olufanelekile lokuphila okumatasa lapho ukudla kungadliwa khona lapho ugijima futhi uhambe ekhaya. Ukubala i-carbs kuyasiza kakhulu ekulawuleni izinga lokushukela kwegazi kanye nokulahlekelwa isisindo.
I-Diabetes ye-Diabetes Yokwenza Uhlu Lokubala
Udokotela wakho noma u-dietitian angakusiza ubone ukuthi mangaki ama-carbs okufanele ube nawo , kuhlanganise nokudla nokudla okulula. Emzamweni wokwakha lezi zikhathi zokudla, zizocabangela uhlobo lwakho lwemithi, izindlela zokuphila ezifana nokuzivocavoca, ukudla okwamanje, isisindo, ukuphakama, ubulili, impilo yonke. Ukuhlola indlela ophendula ngayo ezinhlotsheni ezithile kanye namanani ama-carbohydrate nakho kubasiza ukuba bakhe uhlelo lokudla olulodwa.
Ungacelwa ukuba ulandele amazinga kashukela egazini ngaphambi kokudla namahora amabili emva kokudla ukuze ubone ukuthi umzimba wakho uphendula kanjani ekudleni okuthile nokuhlanganiswa kokudla okuthile. Ungase ucelwe futhi ukuba ungene izinhlobo zokudla ozidlayo nokuthi zingakanani ukuze zibale ukuthi mangaki ama-carbs asetshenziselwa ukudla kwakho.
Okuthakazelisayo kuyoba ukuthi izinga lakho lokushukela egazini liphakama kanjani emva kokudla nokuthi ngabe kubonakala yini ukuthi uyasebenza kakhulu ku-carbs ngezikhathi ezithile zokudla. I-American Academy of Diabetes incoma ukuthi abantu abanesifo sikashukela kufanele babe neshukela egazini ngaphansi kuka 180mg / dL amahora amabili emva kokuqala kokudla. Khumbula, noma kunjalo, zonke izinhloso zeshukela zegazi kumele zibe ngabanye.
Ungase uthole inani le-carbohydrate ngokusekelwe kadokotela wekhalori nsuku zonke. Iphesenti lama-carbohydrate kufanele ibe ngabanye ngokususelwa kumigomo yeshukela yegazi, isisindo, njll.
Zingaki I-Carbs?
Imigomo evamile ingama-gramu angu-45 kuya ku-60 ama-carbs ngesidlo ngasinye kanye no-15 kuya ku-30 amagremu ama-carbs ngesidla. Kodwa-ke, sonke sihlukile, okusho ukuthi sonke sidinga izinhlelo ezahlukene zokudla. Uhlelo lwakho lokudla oluthile kufanele luxhomeke kuhlobo lwakho lokuphila, ukuthandwa kokudla nokungathandeki, isisindo, nokuthi umzimba wakho uphendukela kanjani ngaleso sikhathi sokudla. Sebenza nethimba lakho lokunakekelwa kwezempilo ukuze uhlele uhlelo oluhle lokudla oluhambisana nezidingo zakho.
Iziphi Izidlo Zinezinhlamvu Zama-carbohydrate?
- Ukudla kwesitashi (njengezinkwa, irayisi, i-pasta) nemifino ye-starchy (njengamazambane nommbila)
- Izithelo nezithelo zezithelo
- Ubhontshisi noma izithelo
- Ubisi kanye ne-yogurt (ushizi kubalwa njengeprotheni)
- Candy, dessert, soda kanye nokudla okungenamsoco okuningi
Indlela Yokubala Ama-Carbohydrate
Umfundisi wakho wesifo sikashukela noma oqinisekisiwe angakufundisa ukuthi ungabala kanjani ama-carbohydrate. Bazobuyekeza amalebula nawe ukukusiza ukuthi ubone ama-carbohydrate. Ngaphezu kwalokho, bangakunikeza ngezinsiza kanye namathiphu wokuthi ungabala kanjani ukudla okungenalo amalebula. Ngokuvamile, abantu babalwa amagremu angama-carbohydrate. Abanye abantu basasebenzisa indlela endala yokubala kwe-carbohydrate futhi babala ama-carbohydrates servings ngesidlo ngasinye.
Isibonelo, enye i-carb ekhonza = amagremu angu-15 e-carbs. Uma wawunqunywe ama-gramu angu-60 we-carbs ngesidlo esisodwa, lokho kungafanelana nezinsiza ezine ze-carb (60 ehlukaniswe ngu-15).
Ukubalwa kwe-Carb kungatholakala kusuka ku-:
- Amalebula okudla, izincwadi, amawebhusayithi, izinhlelo zokusebenza
- Izinhlu zokushintshaniswa kwama- carbohydrate
- Ukudla kungabonwa "ukwenza ukuqagela okuseduze kwama-carbohydrate servings
- Udokotela wakho noma u-dietitian angase abe nokunikezwa ngezibonelo ze-carb servings
Izibonelo zenkonzo eyodwa yeCarb
Ukuthola inani le-carb kusuka kwelebula lokudla noma imithombo yokubala yokudla ichazwe ngokuqondile. Kodwa-ke, uma lezi zingatholakali, imibono evamile yodwa i-carb ekhonza ukudla okuvamile yilezi:
- Isiqephu esincane sesithelo (ubukhulu bebhola le-tennis)
- Isiqephu esisodwa sesinkwa
- I-tortilla eyodwa yesithupha
- Ingxenye yesigamu se-hamburger, i-muffin yesiNgisi
- Enye inkomishi ecacile noma ekhishwa ngamakhemikhali noma e-yogurt ephansi
- Enye indebe yobisi
- Ikomishi elilodwa lesithathu lika-pasta eliphekwe, ilayisi, ibhali, umzala
- Amancane (3oz) amazambane
- Ingqikithi yenxenye yamabele, ubhontshisi, i-peas
- Half cup oatmeal
- I-corn-cup yamakhekhe amathathu
- Abaqaphi abane kuya kwesithupha
- Izinkomishi ezintathu ze-popcorn
- Izinkukhu eziyisithupha zezinkukhu
- Half oda encane yezinhlanzi
- Ikhekhe lesikwele ezimbili noma i-brownie ngaphandle kwe-frosting noma amakhukhi amabili amancane
- I-tbsp eyodwa. uju noma ushukela
- Enye indebe yesobho
I-Eyeballing Ukusekela Ubukhulu be-Carbohydrate
- Enye indebe = inkinobho, ibhola le-tennis noma i-baseball
- Ikhefu lesigamu = isigamu se-baseball, isibani sokukhanya noma i-ice cream scoop
- Ikomidi lesigamu = isandla esincane
- Omunye tbsp = isithupha esisodwa
- I-tbsp ezimbili = ingilazi eyodwa yokudubula
- I-tsp eyodwa = idayisi noma i-Scrabble tile
Izinto Eziningi Eziwusizo Okwaziyo
- I-Carbs iphakamisa amazinga kashukela egazi ngokushesha nangempumelelo kunanoma iyiphi enye ingxenye yokudla.
- Cishe ama-100% we-carbs ekudleni okudlayo aguqulwa abe yi-glucose engakapheli amaminithi angu-90 kokudla.
- Ukudla ukuphakela kwamaprotheni nge-carbohydrate ngayinye yokukhonza kuzosiza ukugcina amazinga kashukela egazini azinzile. Ukusebenza kwamaprotheni okulingana nama-gram angu-7 amaprotheni. Ezinye izifundo zisho nokuphakamisa ukudla amaprotheni kuqala ukwehlisa ushukela wegazi .
- Ukudla ukudla nokudla okulula njalo amahora amabili kuya kwamathathu kuzosiza ekuqiniseni izinga lokushukela egazini.
- Ungakhohlwa ukubheka ubukhulu bokukhonza. Ukudla kungenziwa okungaphezu kweyodwa kokukhonza.
Kubuyekezwe: Juni 13, 2016 nguBarbie Cervoni MS, RD, CDE
Imithombo:
Ukubala kwe-Carbohydrate. Association of American Diabetes Association. Kufinyelelwe: 08/15/2011
UJohnson, uMary A. "I-Carbohydrate Ukubala Abantu Abahlobo Lwesifo Sikashukela." Isifo sikashukela 2000 13 (3): 149
U-Shukla A, i-Iliescu R, uThomas C, u-Aronne L. "Ukuhleleka Kokudla Kunomthelela Ophawulekayo Kwi-Glucose YasePostprandial kanye Nezinga Le-Insulin." Ukunakekelwa yisifo sikashukela. 2015; 38 (7): e98-e99. Kufinyelelwe ku-intanethi. Septemba 17, 2015:
Association of American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelashwa Esifo Sikashukela - 2015. Ukunakekela Isifo Sikashukela . 2015 Jan; 38 (I-Suppl 1): S1-90.