Ukuphatha Ukudla Kwengane Yakho ne-Insulin Ngokubala ama-Carbs
Ukubala kwama-carbohydrate akuyona kunzima njengoba kungase kubonakale ekuqaleni, futhi izinzuzo zifaneleka kancane kancane ekufundeni. Kubalulekile ukwazi kancane mayelana nezinzuzo zokubala kwe-carbohydrate ngaphambi kokuqala. Uma usuwazi kakade lokhu, isinyathelo esilandelayo ukuqala umkhuba wokubala ama-carbohydrate.
Zingaki I-Carbs?
Isiqalo ukubuza ukuthi mangaki ama-carbohydrate angakuthola ukudla okunikezwa ingane yakho.
Ama-carbohydrate alinganiswa amagremu (g). Cishe konke ukudla okuhlanganisiwe kuphethe ilebula lokudla okuzokutshela inombolo yegremu ye-carbohydrate ngokukhonza. Qinisekisa ukuhlukanisa umehluko phakathi kokukhonza okukodwa kanye nokuqukethwe konke kwesitsha. Ukulayishwa kwephakheji ngokuvamile akuhlinzekiwe ukudla okuphelele, njengezithelo nemifino. Lokhu kuzodingeka ubheke phezulu, nakuba kungenzeka ukuthi banamathele ememori ngemuva kwesikhathi.
Ukwengeza i-Carbs
Ukwengeza ama-carbohydrate kulula uma ukhetha ukudla okulula. Isibonelo, ake sithi ingane yakho isidlo sasemini esihlanganisa isangweji lebhokisi le-peanut, i-apula, nesilazi yobisi. Uvele ungeze ama-carbohydrate yento ngayinye:
- Iziqephu ezimbili zezinkwa zikakolweni = 25g carb
- 2 Amathisipuni we-peanut butter = 6g carb
- 1 apula encane (cishe eyodwa indebe eqoshiwe) = 17g carb
- 1 8 oz. ingilazi yobisi 2% = 11g carb
Ingqikithi yama-carbohydrate yalesi sasemini ingaba ngu-59g.
Ukuze inani le-carbohydrate libe nenqondo, kufanele uyiqhathanise necebo lomntwana wakho lokudla. Zonke izingane ezine- type 1 zesifo sikashukela zidinga ukuba nesimiso sokudla esenziwe ngokwezifiso esakhiwe yi-dietician ebhalisiwe ukuze kutholakale uhla lwamatshe ama-carbohydrate. Lolu hlu olubhekiswe kuyo luzokuqondisa kuze kube inombolo enhle ye-carbohydrate ngesidlo noma isidlo, futhi ikunikeze inani elithile ngosuku ngalunye.
Ukulungiselela Ukudla
Ukubala i-carbs uma une-casserole eyenziwe ngokwenza noma isidlo enokuxuba kokudla kungaba yinkinga encane kakhulu.
Okokuqala, balinganise inani le-carbs ekukhonzeni okukodwa kwesithako ngasinye. Kungase kudingeke ulungise izibalo zakho uma ungaphansi kokukhonza kwesithako. Isibonelo, uma ukhonza u-chili ngezinyosi zezinso, kungase kudingeke ulungise ukukhonza okugcwele (1 indebe yezinyosi zezinso ilingana no-40g we-carbs) kulokho ingane yakho empeleni izoyidla (1/4 indebe noma 10g). Yazi ukuthi kuzodingeka ukuthi uthathe ukuqagela okungcono kakhulu ukuthi ingane yakho izodla kangakanani ngoba izingane kaningi azidli lokho esizilindele noma sithemba ukuthi zizokwenza. Thatha ukuqagela okufundiwe okusekelwe ekuziphatheni okudlule okudliwayo.
Ukulinganisela Ukudla Nge-Insulin
Ukubala i-carbs yingxenye eyodwa kuphela ye-equation. Esinye isiqephu esibalulekile ukuthi i- insulin iyadingeka kangakanani ukulinganisela ukungena kwama-carbohydrate. Isiqalo sokuqala siyi-unit ye-insulini yonke ama-gramu angu-15 we-carbohydrate. Kodwa, ngoba i-insulin isebenza kancane ngokuhlukile kumuntu ngamunye (ikakhulukazi izingane ezikhona zonke izigaba zokuthuthuka ezihlukene), kubalulekile ukuthi usebenze lokhu kubalwa ngaphandle nodokotela wakho ngaphambi kokuba uqale.
Ukubeka konke ndawonye
Ingxenye eyinkimbinkimbi kakhulu ekufundeni ukubala ama-carbohydrates iyaqala.
Kungase kubonakale sengathi kunzima kakhulu ekuqaleni. Kodwa khumbula: Uma usuwazi inani lama-carbohydrates ekusebenzeni okulodwa kokudla okuvame kakhulu kwengane yakho, ukubala kwengqondo kube yinto yesibili. Ungakwazi ngisho nokugcina uhlu olusebenzayo lwalezi zinto ezivamile nezinombolo ze-carbohydrate ezihambisana eduze nezindlela zokupheka kalula.
Okokugcina, khumbula ukuthi ukubala i-carbs akuyona isayensi eqondile. Kungakhathaliseki ukuthi isinkwa sikakolweni singama-12 noma 13 ama-carbohydrate angeke enze umehluko omkhulu endleleni ushukela wegazi lomntanakho uphendula ngayo. Kodwa izinga lokunemba libala.
Uma ufana nabazali abaningi, ukulinganisa i-carb yokubala ne-insulin kuyikhono elithuthukisa ngokuhamba kwesikhathi.
Ngosizo lwethimba lezempilo lomntanakho, ukubalwa kwe-carb kungaba yithuluzi eliwusizo kuhlelo lwakho jikelele lokuphatha isifo sikashukela .
Imithombo:
> Ukubala kwe-Carb. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/
> Ukubala kwama-carbohydrate. I-Joslin Diabetes Center. Http://www.joslin.org/info/Carbohydrate_Counting_101.html