Ingabe Kuyafaneleka Ukuzama?
Siyazi ukuthi i- carbohydrate ithinta ushukela wegazi. Siyazi nokuthi uhlobo lwe-carbohydrate esiyidlayo, kanti inani lama-carbohydrate esiyidla ngesikhathi esithile singathinta noshukela egazini. Kodwa, mhlawumbe kunokudla okungaphezu kwezinxenye kanye nokukhetha kokudla. Kungenzeka yini ukuthi i-oda esidla ngayo lithinta noshukela wegazi lethu? Ucwaningo olunyatheliswa ngoJulayi ludaba lweSifo sikashukela lukhombisa ukuthi umyalelo owudla ngawo ukudla ungathinta ushukela wegazi emva kokudla.
Izihloko eziyishumi nesishiyagalolunye nge-Type 2 yesifo sikashukela esasiphathwa nge- metformin (imithi yomlomo) sanikwa ukudla okuqukethe inani elinqunyiwe lama-calories, amafutha, amaprotheni nama-carbohydrate. Amagciwane kanye namazinga e-insulin ayelinganiselwa ku-premeal, imizuzu engu-30, imizuzu engu-60 nemizuzu engu-120 ngemva kokudla. Ngesonto lokuqala abahlanganyeli babethelwe ukuba badle (i-ciabatta isinkwa nejusi le-orange), kulandelwa ngemva kwamaminithi angu-15 ngamaprotheni (isifuba esingenalo isikhumba esingenamvubelo) kanye nemifino (ulethisi ne-tomato isaladi ene-vinaigrette yase-Italy enamafutha aphansi kanye ne-broccoli ne-bhotela). Ngesonto lesibili ukuhleleka kokudla kwaguqulwa - imifino kanye namaprotheni kwakudliwa kuqala, kulandelwa ama-carbohydrate. Bathole ukuthi amazinga e-glucose wokudla ngemva kokudla ayengama-28.6% aphansi ngamaminithi angu-30, ama-36.7% aphansi emaminithini angu-60, kanti ama-16.8% aphansi emaminithini angu-120 lapho kudliwa khona ama-carbohydrate. Baphinde bathola ukuthi amazinga e-insulin ayephansi emaminithini angu-60 nemizuzu engu-120 futhi.
Singachaza Kanjani Lezi Ziphutha?
Kunezinto eziningi esizidingayo okufanele sizicabangele uma sihlola imiphumela yalolu cwaningo. Okokuqala, uhlobo lwe-carbohydrate ekhethiwe yi-carbohydrate elula, ehlanjululwayo engakwazi ukuphakamisa ushukela wegazi ngesilinganiso esisheshayo futhi ngaleyo ndlela ingabangela ushukela wegazi ophakeme ngemva kokudla.
Isibonelo, uma ushukela wegazi eliphansi lingaphansi kuka-70mg / dL, ungaphatha nge-15g ye-carbohydrate elula njengejusi bese uhlola ushukela wegazi lakho imizuzu engu-15 kamuva. Ukufaka ijusi nesinkwa esimhlophe nokuhlola ushukela wegazi emaminithini amathathu kamuva kungabangela ushukela wegazi ophakeme. Ngingazibuza ukuthi uma kushintsha ukubunjwa kwama-carbohydrate, isibonelo ngokukhetha ama-carbohydrate eziyinkimbinkimbi, njengezinhlamvu eziphelele , kungashintsha imiphumela yocwaningo.
Okwesibili, ukugaya ukudla kwe-carbohydrate kuthatha cishe amahora amabili ukuqedela. Umphumela wokudla ushukela wegazi we-post post cishe amahora amabili emva kokudla. I-American Diabetes Association incoma ukuthi amahora amabili kusukela ekuqaleni kokudla, abantu abanesifo sikashukela kumele babe neshukela legazi lika-180mg / dL noma ngaphansi . Kungaba mnandi ukubona ukuthi yiziphi izinombolo zangempela lapho amahora amabili emva kokudla nokuthi behluke kangakanani empeleni. Uma uqaphela, ukuncipha kokushukela kwegazi kashukela kwamanqamu amabili
Okokugcina, ukufaka amaprotheni kungasiza ekunciphiseni ukuphakama kwezishukela zegazi ngoba kuthatha isikhathi eside ukugudluza. Amaphrotheni awaqukethe ama-carbohydrate, noma kunjalo, uma udliwa ngokungabikho kwama-carbohydrate amanye amaprotheni aphenduka ama-carbohydrate. Abathintekayo bafundiswa ukuba badle cishe 68 g we-carbohydrate, okuyisidlo se-carbohydrate ephakeme.
Ukulinganiselwa koFundo
Ukuhleleka kokudla kanye nethonya layo ekushukela kwegazi kuyisihloko esithakazelisayo nesiphawulekayo sokuhlola. Lesi sifundo somshayeli esithile sasinemikhawulo eminingana. Ubukhulu besampula kwakuncane futhi i-blood glucose namazinga e-insulin ayelinganiswa ngezikhathi ezimbili ezihlukene. Ukuphathwa kwephethini yegazi ye-glucose kuzodinga ukuthi kube nokuhambisana nokubonisa ubuhlobo beqiniso. Asikwazi ukuthatha iphethini ngezinyathelo ezimbili zeshukela egazini. Ngakho-ke, ukulandelela isikhathi eside kungabalulekile ukucacisa umthelela ogcwele we-oda lokudla.
Ngaphansi:
Abantu abanesifo sikashukela bathinteka ngokudla okuhlukile. Kusobala ukuthi inani le-carbohydrate kanye nohlobo lwe-carbohydrate oyidlayo lungathinta ushukela wegazi lokuthunyelwe kwakho. I-American Diabetes Association ithi inani le-carbohydrate kanye ne-insulin etholakalayo kungenzeka ukuthi yizona zinto ezibaluleke kakhulu ezithonya impendulo yehukela yegazi ngemva kokudla futhi kufanele zicatshangelwe uma kuthuthukiswa uhlelo lokudla. Kwaphakamisa futhi ukufaka ama-carbohydrate emithonjeni, njengokuthi, imifino, izithelo, okusanhlamvu okugcwele, izithelo kanye nemikhiqizo yobisi ngaphezu kweminye imithombo ene-sugar added, fat and sodium.
Ngaphezu kwalokho, ngokusekelwe emiphumeleni yalolu cwaningo, kungase kudingeke kuhlolwe ukuze ubone ukuthi umyalelo owudla ukudla kwakho ungaphinda uthinte kanjani ushukela wakho wegazi. Mhlawumbe ukhetha imifino yamaprotheni kanye non-starchy ngaphambi kwe-carbohydrate inganciphisa ushukela wegazi lokuthunyelwe. Ukuqapha ushukela wegazi lakho ngaphambi nangemva kokudla kungasiza ekunqumeni ukuthi le ndlela ikusebenzela kanjani. Ngenkathi isifundo sinephutha, lokhu kunguquko elula okungase kudingeke ukuzama.
Imithombo:
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. Ngo-September 17, 2015: http://care.diabetesjournals.org/content/38/7/e98.full.pdf+html
Association of American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelashwa Esifo Sikashukela - 2015. Ukunakekela Isifo Sikashukela . 2015 Jan; 38 (I-Suppl 1): S1-90.