Izindlela ezintathu zokulandelela
Abantu abanesifo sikashukela badinga ukuphatha lokho abakudlayo, ikakhulukazi ukuthi bangaphi ama-carbohydrate abawudlayo . Ama-carbohydrate atholakala ezithelo, imifino, okusanhlamvu, nokudla okuyishukela, futhi kukhona izakhi ezithinta ushukela wegazi kakhulu. Inani lama-carbohydrate okumelwe lidle lihluke kumuntu nomuntu futhi lingathembela kubulili, ubukhulu, izinga lomsebenzi kanye nemithi yemithi.
Futhi nakuba kungekho usayizi owodwa ohambisana nohlelo lokudla olusebenza ekulawuleni isifo sikashukela nesisindo, kunezinhlobo ezahlukene zezindlela zokulandela izindlela ze-carbohydrate ezingakusiza ukuba ugcine ama-carbohydrates kanye noshukela egazini emgomweni. Lezi zibandakanya uhlelo oludala, kodwa kulula ukuyisebenzisa-ukushintshana, ukubala ama-carbohydrates amagremu nokudla okuphephile kwama-carbohydrate.
Ukulandela ukudla kwakho kokudla kungakusiza ukuba udle ngokufanayo nsuku zonke okungahlinzeka ngolwazi ukuthi umzimba wakho uphendula kanjani ekudleni. Ukwazi ukuthi ukudla kuthinta ushukela wakho wegazi kukunika kanjani amathuluzi ukulondoloza ukulawula okungcono. Ukugcina ithrekhi yama-carbohydrate yinto abantu abane-Type 1 noma i- Type 2 yesifo sikashukela okufanele bayenze.
Ngaphambi Kokuqala
Ama-carbohydrate yingxenye ebaluleke kunazo zonke zokudla odlayo. Zithinta ngokuqondile i-blood glucose yakho ngokushesha ngemva kokuba udle. Zonke izindlela ezintathu zokulandelela ngezansi zisiza ukuthi ugcine i-carbs yakho ibhalansi. Amagremu angu-15 we-carbohydrate afana nokukhethwa kwe-carbohydrate eyodwa.
Uyazi kanjani ukuthi iziphi amagremu angu-15 we-carbs? Akulula ngaso sonke isikhathi. Okokuqala, faka i-aphoyintimenti nomfundisi wesifo sikashukela noma oqinisekisiwe, uma ungakwazi. Futhi, uhlu lwamalebula amaningi okudla luyiqiniso lokudla ama-carbs. Kukhona nezincwadi, izinhlelo zokusebenza , nezinsiza eziku-intanethi ukukusiza ukuba uzibone konke.
Shintsha Uhlelo Lokudla
Le nguqulo endala yokubala ama-carbohydrate kodwa isengasetshenziswa ngempumelelo.
Leli hlelo lihlukanisa ukudla ngezigaba eziyisithupha: ukudlala, izithelo, imifino, ubisi, inyama namafutha. Uyonikezwa inani elithile lama-carbohydrates exchange per meal ngayinye futhi ungawasebenzisa njengoba uthanda. Ukulinganisa okulinganiselwe kufakwe inani elifanayo lamakholori, amaprotheni, ama-carbohydrate, namafutha. Kukhona uhlu lokudla ukukusiza ubone ukuthi yisiphi isigaba ukudla kwakho okuwela kuso. Ibizwa ngokuthi uhlelo lokushintshaniswa ngoba linikeza ukuguquguquka kokuthenga ukudla okufanayo ohlwini lokudla okufanayo. Isibonelo: ukushintshanisa indebe ye-3/4 ye-cereal ebandayo ngengxenye ye-muffin yesiNgisi. Ukushintshanisa izinhlu zokudla kuyatholakala ku-dietitian yakho. Angatholakala futhi ezincwadini noma ku-intanethi.
Ukubala ama-carbohydrate
Ukubala kwama-carbohydrate kungabonakala kuwumsebenzi odambisayo ekuqaleni, kodwa uma usujwayele, izinto zilula kakhulu. Uma ubala ama-carbohydrate ngegramu, zonke izibalo zama-carbohydrate zibala. Isibonelo, uma inkomishi ye-3/4 ye-cereal ingu-22 g we-carbohydrate uzobala lawo ma-22 g we-carbohydrate, ngokungafani nokubala njengokushintshaniswa okukodwa. Ukubala ama-carbohydrates uhlelo oluguquguqukayo futhi luhlelekile lokudla ngoba luqondile kakhulu. Lokhu kubaluleke kakhulu kubantu abathatha i-insulin ngokusekelwe ekudleni kwamakhemikhali.
Kulaba bantu, ungalungisa umthamo wakho ngokwama-carbs oyodla ngalolo sidlo. Amayunithi we-insulini ngamagremu ama-carbs asho udokotela wakho noma u-dietitian esekelwe ekuphenduleni umzimba wakho ku-carbs. Lokhu kudinga ukulandelela ngokucophelela nokuhlolwa kweglucose yegazi ukubona ukuthi i-carbs ithinta ushukela egazini lakho. Ukuze ufunde ukuthi ungabala kanjani ama-carbohydrate ungahlangana nomfundisi obhalisiwe noma oqinisekisiwe wesifo sikashukela ongakwazi ukufundisa lapho kuvela khona ama-carbohydrates, ukuthi ungalinganisa kanjani ukudla okungenawo amalebula, ukufunda amalebula nokuthi yiziphi izinsiza ozisebenzisayo ukubala ama-carbohydrate.
Ngezinye izikhathi abantu bayamangala ngokuthi yikuphi ukudla okuqukethe ama-carbohydrate .
Ukudla okuhambisanayo kwe-Carbohydrate
Abantu abaningi abanesifo sikashukela bangazuza ngokudla ukudla okunomsoco we-carbohydrate. Uma ulandela ukudla okunomsoco we-carbohydrate, ungahlola ukuthi umzimba wakho uphendula kanjani ekudleni okuthile bese ubona ukuthi yikuphi ukudla okungadingeka ukugweme . Lolu hlobo lokudla lungasiza futhi ukuthola ukuthola imithi. I-dietitian noma udokotela wakho uzokusiza ukuthi ubone ukuthi mangaki ama-carbs okufanele uwadle nsuku zonke. Ngokuvamile, i-insulini noma ezinye izifo zemithi yesifo sikashukela nazo zihlala zihlala njalo. Ugcina inani lama-carbohydrates elifanayo ngesikhathi esidlweni ngasinye, kodwa akudingeki udle ukudla okufanayo nsuku zonke. Zama ukugcina ukudla kwakho kwansuku zonke nokuzivocavoca umzimba njalo .
Ukuyifinyelela
Kungakhathaliseki ukuthi iyiphi indlela oyisebenzisayo, khumbula ukuhlola amazinga weglucose wegazi njalo bese ubhala phansi izinombolo kanye nokuthi mangaki ama-carbs owudlile ngalolo suku . Ukugcina amarekhodi okuhle kuzokunika wena nodokotela wakho isithombe esihle sokuthi uhlelo lwakho lokudla kanye nemithi yokwelapha luphumelela kangakanani. Futhi lokho kukusiza ukuthi ugcine ukulawula okuhle futhi ugcine izinombolo zakho ngakwesokudla .
> Imithombo:
> Clark RD, LD, Amanda, Stephanie > Kovarick >, RD, LD, CDE, Melissa Voigt, BA, noJoy Hayes, MS, RD, LD, CDE. "Ukusebenzisa i-MyPyramid.gov Iwebhusayithi njengesiThuluzi se-Diabetes Self-Management Education." Isifo sikashukela 2006 19: 122-126.
> "Izinhlelo zokudla kanye nesifo sikashukela." Isibhedlela sezingane sasePittsburgh. Apr 2005. Impilo yezingane.
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela - 2016. Ukunakekelwa Kweshukela. 2016 Jan; 39 I-Suppl 1: S1-112.