I-Carbohydrates Exchanges for Diabetes

Funda ukuthi yikuphi ukudla okuvamile okune-carb okubalwa njengokushintshaniswa okukodwa

Ukushintshana kokudla kungakusiza ukuhlela ukudla kwakho - nokuhlela ukudla kwakho kubalulekile uma unesifo sikashukela . Lesi sihloko sigxile kakhulu ekuthenganeni kwe-carbohydrate.

Uma usebenzisa uhlelo lokushintshanisa ukuze ulandele ukudla kwe-carbohydrate yakho , ukushintshaniswa kwe-carbohydrate engu-1 kufana namagremu angu-15 we-carbohydrate. Indlela ehlukile yokuhlelwa kokudla kwesifo sikashukela , ukubala kwe-carbohydrate, ufunde amalebula okudla ukubona inombolo yegremu ye-carbohydrate ngokukhonza. Yazi ukuthi ungakwazi njalo ukubala ukushintshaniswa kwe-carbohydrate yokudla ngokuhlukanisa amagremu angama-carbohydrate ngo-15.

Ukudla okuqukethe ama-carbohydrate kuhlanganisa ukudlala, okufana nesinkwa kanye ne-pasta, izithelo, ubisi nemikhiqizo yobisi, ukudla okudlayo kanye nama-dessert amaningi.

Uma ungenalo uhlu lokushintshanisa lukhulu, kungaba nzima ukwazi ukuthi ukudla okuningi kufana kanjani nokushintshaniswa oku-1. Lolu hlu lunikeza ukubuka okusheshayo kwezigaba ezahlukene zokudla ezifaka ukushintshaniswa kwe-carbohydrates nokuthi usayizi wokukhonza ubonakala kanjani ngokudla okuhlukahlukene. Uma ukhetha ukuhlela ukudla kwakho ngokusebenzisa uhlu lokushintshaniswa nesifo sikashukela ungathola izinsiza eziningi kakhulu o nline .

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Izintambo

Izinkinobho zibhekisela ekudleni okwe-starchy, kuhlanganise nesinkwa kanye ne-pasta, amanye okusanhlamvu, imifino yesitashi, ubhontshisi kanye nezinye izitshalo. Kungabandakanya nokudla okune-starchy ukudla okulula, okufana nama-pretzels kanye nabaqaphi. Lolu hlu lukutshela lokho ukukhonza usayizi kokudla ngamunye kubhekwa njengokwama-starch exchange:

Isinkwa - isisindo esingu-1 (1 ounce)

Izitshalo (ezibandayo, ezingenayo i-unsweetened) - indebe ye-3/4

Ilayisi, emnyama noma emhlophe (ephekwe) - 1/3 indebe

I-pasta (ephekwe) - 1/2 indebe

Ubhontshisi nama-lens (okuphekwe) - 1/2 indebe

Amazambane - 3 oz.

Ummbila - indebe ye-1/2

Ama-Pretzels - 3/4 ounce

I-Popcorn - izinkomishi ezingu-3

I-oatmeal (ephekwe) - 1/2 indebe

Abakwa-wheat-crackers - 3/4 ounce

Ubhontshisi obhakiwe - 1/3 indebe

I-squash yasebusika - indebe engu-1

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Izithelo

Izithelo zinoshukela emvelo kuwo, ngakho-ke ungumthombo we-carbohydrate okudingeka uyenze ukuba uhlele ohlelweni lwakho lokudla lwesifo sikashukela. Uma ukhetha izithelo, ujwayelane nezikhulu zesilinganiso. Izithelo eziningi akuzona ezincane ... thola i-apula encane ngempela ne-orange encane ukuze uthole umqondo omuhle wesisekelo sokuthi uhlamvu oluncane lwesithelo lubukeka kanjani. Nazi izinsizakalo eziningana zezithelo ezibhekwa ngazo zonke izinhlobo ze-carbohydrate exchange:

I-Apple, i-banana, i-orange, i-nectarine - incane encane

I-Peach - 1 ephakathi

I-Grapefruit - 1/2

Amajikijolo - 1 indebe

I-Melon - 1 indebe noma i-1/3 "i-cantaloupe

Ijusi, indebe engenayo i-unsweetened - 1/2

Amahlumela - izipuni ezimbili

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Ubisi

Ubisi luqukethe ushukela wemvelo okuthiwa i-lactose. Ngenxa yalokho, imikhiqizo yobisi idinga ukufakwa ohlelweni lwakho lokudla njengama-carbohydrate. Lezi zimpahla zemikhiqizo yobisi zibhekwa njengento eyodwa yokushintshaniswa:

Ubisi - 1 indebe

Yogurt, plain, nonfat - 3/4 indebe

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I-Desserts

Masingakhohlwa ama-dessert! Ungakwazi ukuba nabo ohlelweni lwakho lokudla uma nje ubangena kuzo. Nazi izinsizakalo ze-dessert ehlukahlukene nokuthi zingaki ama-carbohydrate nama-fat exchange ngamunye.

Amakhukhi - ama-2 amancane (1 ama-carbohydrate; ama-1)

Ice cream - 1/2 indebe (1 ama-carbohydrate; amafutha amabili)

I-pudding, i-sugar-free free milk-fat - 1/2 indebe (1 i-carbohydrate)

Brownie - 2 "square 1 carbohydrate; amafutha angu-1)

I-pie pie - i-pie 1/8 (i-1 carbohydrate; amafutha amabili)

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Imithombo

_{I-Exchange Exchange Lists. Ibuyiselwe ngomhla ka-Meyi 7, 2009, kusukela ku-National Heart, Lung ne-Blood Institute - Ukwelashwa Kwezemvelo Okukhululekile http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm#1}

_{Kulkarni, Karmeen D., MS, RD, BC-ADM, CDE (2005). I-Carbohydrate Ukubala: I-Optional Yokudla Yokudla Yokudla Kwabantu abaneShukela. Ibuyiselwe ngomhla ka-Meyi 7, 2009, kusuka kulesifo sikashukela e-Clinic http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1}