Ukudla kwesifo sikashukela kuyisimo se-Individualized Eating Plan
Ngokusho kwe-American Diabetes Association, abantu abanesifo sikashukela badla ngamaphesenti angama-45 ama-kilojoule abo avela ku-carbohydrate. Futhi ngenkathi lokhu kuphakathi, inani lama-carbohydrate okufanele ulidle ngosuku lihlukile kubo bonke abantu. Eqinisweni, ucwaningo luye lwabonisa ukuthi ayikho inani elihle lama-khalori asetshenziselwa i-carbohydrate, amafutha namaprotheni futhi esikhundleni salokho inani kufanele libe ngabanye.
Kodwa-ke, ngoba ama-carbohydrate asithinta ushukela egazini kakhulu , ukuqapha ama- carbohydrate noma ukubala kokuqhathaniswa kwama-carbohydrate kungathuthukisa ukuphathwa kweshukela egazini.
Ama-dietitians abhalisiwe kanye nabafundisi abanesifo sikashukela bangakwazi ukwenza izinhlelo zokudla ngokuzikhethela ngokusekelwe ekutheni amaphethini, imigomo, izintandokazi zokudla kanye namasiko, njll. Abantu abanesifo sikashukela kufanele bakhethe ama-carbohydrate enhle emalini elawulwayo. Abanye abantu bazuza ngokudla ukudla okunomsoco we-carbohydrate, isibonelo, ukudla ukudla okufanayo kwe-carbohydrate ngosuku ngalunye (ikakhulukazi uma uthatha amanani ajwayelekile we-insulini). Abanye baqagela ukuqagela ama-carbohydrate ukubala noma badle ukudla okuncane kwe-carbohydrate.
Yiziphi Izinto Eziqaphela Ukunikezwa Kwami I-Carbohydrate?
Ukuthola isilinganiso esifanele sama-carbohydrate okufanele udle nsuku zonke kufanele kube umzamo wokubambisana phakathi komhlinzeki wakho wezempilo, umfundisi wesifo sikashukela noma oqinisekisiwe, futhi nawe.
Izinto ezithinta ukudla kwakho kwe-carbohydrate ubulili, isisindo, izinga lomsebenzi, izinombolo zikashukela egazini, njll. Ngokwesibonelo, uma ulandela ukudla kwekhalori engu-1600 futhi unqunywe ukudla okuqukethe ama-calories angu-45% kusuka ku-carbohydrate uze udle cishe 45 g - 60 g we-carbohydrate ngesidlo kanye no-15 g - 30 g we-carbohydrate for snack.
Indlela ohlukanisa ngayo ama-carbohydrate usuku lonke izoxhomeka ezinhlobonhlobo zezici ezibandakanya: imithi yesifo sikashukela (imithi ethile idinga ukuthathwa ngokudla futhi uma uthatha i-insulini isikhathi sokudla kwamakhemikhali akho), ukudla amaphethini, impendulo yegazi glucose , ukuzivocavoca, njll. Ucwaningo luye lwabonisa ukuthi ukudla kwasekuseni kwe- carbohydrate engezansi kungasiza ekuthuthukiseni isisindo kanye noshukela egazini. Ngaphezu kwalokho, ezinye izifundo zibonisa ukuthi amafutha aphezulu, amaprotheni asekuseni angasiza ekunciphiseni ushukela wegazi . Unganquma ukuthi yini okusebenza kahle kuwe. Indlela enhle yokuhlola ukuhlola ushukela wegazi ngaphambi nangemva kokudla. Uma ushukela egazini lakho libhekene namaphesenti amahora amabili emva kokudla kunokuba wazi ukuthi uhlelo lwakho lokudla lusebenza kuwe.
Isibonelo se-45 g - 60 g isicwangciso sokudla se-carbohydrate kanje:
Ukudla kwasekuseni:
Amaqanda amhlophe amaqanda amabili anezinhlayiya ezimbili zokugcoba okusanhlamvu (30 g carbohydrate), ulethisi, utamatisi
Ucezu oluncane lwesithelo (15 g carbohydrate)
Ingqikithi ye-carbohydrate: ~ 45 g we-carbohydrate
Usuku lokudla:
1 isaladi nge-ulethisi, ikhukhamba, isanqante, i-avocado ye-1/4 (~ 5 g carbohydrate)
1 indebe ephansi ye-sodium lentil isobho (30 g carbohydrate)
Izinkomishi ezi-3 zomoya zanda popcorn (15 g carbohydrate)
Isamba sama-carbohydrate: ~ 50 g we-carbohydrate
Isinkwa:
1 apula encane (15 g carbohydrate)
1 isipuni ibhotela le-peanut
Isamba sama-carbohydrate: ~ 15 g we-carbohydrate
Dinner:
I-salmon e-4 ene-grilled
1 inkomishi egosiwe nge-asparagus ene-1/2 indebe ye-cannellini (20 g ama-carbohydrate)
1 ama-potato amakhulu (35 g ama-carbohydrate)
Isamba sama-carbohydrate: ~ 55 g we-carbohydrate
Isinkwa:
I-yogurt ayi-fat ejwayelekile yamaGreki (i-7 g carbohydrate)
3/4 indebe blueberries (15 g carbohydrate)
Isamba sama-carbohydrate: ~ 22 g we-carbohydrate
Ngingayitholaphi Uma Anginayo I-Dietitian noma i-CDE?
I-American Diabetes Association ikhuthaza ukuthi uqale nge-45 g - 60 g ngesidlo ngasinye. Kungadingeka udle ukudla okuphansi kwe-carbohydrate, kodwa ukuhlola ushukela wegazi ngaphambi nangemva kokudla kungakusiza ukuthi ubone ukuthi uhlelo lwakho lokudla lusebenza yini.
Okufanelekile, amahora amabili emva kokudla ushukela wegazi kufanele kube ngaphansi kuka 180mg / dL. Uma kuphakeme ungadinga ukulungisa uhlelo lwakho lokudla.
> Imithombo :
> I-American Diabetes Association. Ukubala kwe-Carbohydrate. Kufinyelelwe ku-intanethi. Okthoba 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelashwa Esifo Sikashukela - 2015. Ukunakekela Isifo Sikashukela . 2015 Jan; 38 (I-Suppl 1): S1-90.