Ukubala iicarbohydrate

Ukutya okuninzi kuqukethe ii-carbohydrate (carbs), kubandakanya:

• Iziqhamo kunye nejusi yeziqhamo
• Ukutya, isonka, ipasta kunye nerayisi
• Ubisi kunye neemveliso zobisi, ubisi lwe-soy
• Iimbotyi, iimbotyi kunye neelentile
• Imifuno enesitatshi njengeetapile kunye nombona
• Iilekese ezinjengekuki, iilekese, ikeyiki, ijam kunye nejeli, ubusi, kunye nokunye ukutya okuneswekile eyongeziweyo
• Ukutya okulula okufana neetshiphusi kunye nabaqhekezi

Umzimba wakho ukhawuleza ujike ii-carbohydrate zibe siswekile ekuthiwa yiglucose, owona mthombo wamandla omzimba wakho .. Oku kunyusa iswekile yegazi lakho, okanye inqanaba leswekile yegazi.

Ukutya okuninzi okuneecarbohydrate kunesondlo kwaye kuyinxalenye ebalulekileyo yokutya okusempilweni. Isifo seswekile, injongo ayikokunciphisa i-carbohydrate ekutyeni ngokupheleleyo, kodwa kukuqinisekisa ukuba awutyi kakhulu. Ukutya inani eliqhelekileyo le-carbohydrate yonke imihla kunokunceda ukugcina izinga lakho leshukela legazi lizinzile.

Abantu abanesifo seswekile banokulilawula ngcono iswekile yegazi labo ukuba babala ukuba zitya ii-carbohydrate ezingaphi. Abantu abanesifo seswekile abathatha i-insulin banokusebenzisa ukubala kwe-carb ukubanceda babone eyona dosi ye-insulin bayifunayo xa betya.

Ingcali yakho yokutya okanye yeswekile iya kukufundisa ubuchule obubizwa ngokuba "kukubala kweCarb."

Umzimba wakho ujika zonke iicarbohydrate zibe ngamandla. Zintathu iintlobo eziphambili zeecarbohydrate:

• Iswekile
• Isitatshi
• Ifayibha

Iswekile zifumaneka ngokwendalo ekutyeni okunye kwaye zongezwa kwezinye. Iswekile ivela ngokwendalo kwezi zinto zityebileyo zokutya:

• Iziqhamo
• Ubisi kunye neemveliso zobisi

Ukutya okuninzi okupakishiweyo nokucokisekileyo kuneswekile eyongeziweyo:

• Ipipi
• Iicookies, iikeyiki kunye namaqebengwana
• Rhoqo (ezingezizo ukutya) iziselo ezihlwahlwazayo, ezifana nesoda
• Ii-syrups ezinzima, ezinje ngezo zongezwa kwiziqhamo ezinamathanga

Isitatshi sifumaneka ngokwendalo ekutyeni, ngokunjalo. Umzimba wakho uwaqhekeza ube siswekile emva kokuba uzityile. Oku kutya kulandelayo kunesitatshi esininzi. Uninzi lunefayibha. Ifayibha yinxalenye yokutya engaphulwanga ngumzimba. Iyacotha ukugaya kwaye ikuncede uzive ugcwele. Ukutya okuqulethe isitashi kunye nefayibha kubandakanya:

• Isonka
• Ukutya okuziinkozo
• Iimbotyi, ezinjengeembotyi kunye nee-chickpeas
• Ipasta
• Ilayisi
• Imifuno enesitatshi, njengeetapile

Okunye ukutya, okufana neembotyi zejeli, ziqulathe kuphela iiicarbohydrate. Okunye ukutya, okufana neeproteni zezilwanyana (zonke iintlobo zenyama, intlanzi kunye namaqanda), akunazicarbohydrate.

Uninzi lokutya, kunye nemifuno, zineecarbohydrate. Kodwa uninzi lwemifuno eluhlaza, engeyiyo yesitatshi iphantsi kakhulu kwiicarbohydrate.

Uninzi lwabantu abadala abanesifo seswekile akufuneki batye ngaphezulu kwe-200 ye-carbohydrate gram ngemini. Inani elinconywayo lemihla ngemihla kubantu abadala li-135 yeegram ngosuku, kodwa umntu ngamnye kufuneka abe neenjongo zakhe ze-carbohydrate. Abafazi abakhulelweyo bafuna ubuncinci i-175 yeecarbohydrate suku ngalunye.

Ukutya okupakishwe kunelebheli ezikuxelela ukuba zingaphi ii-carbohydrate ukutya. Zilinganiswa ngeegram. Ungasebenzisa iilebheli zokutya ukubala iikhabhohayidrethi ozityayo. Xa ubala i-carb, ukukhonza kulingana nenani lokutya eliqulethe i-15 gram ye-carbohydrate. Ubungakanani benkonzo edweliswe kwiphakheji ayisoloko ifana ne-1 ekhonza ekubaleni kwe-carbohydrate. Umzekelo, ukuba iphakheji yokutya enye yokutya iqulethe iigrama ezingama-30 ze-carbohydrate, iphakheji inezinto ezi-2 xa ubala i-carb.

Ileyibhile yokutya izakutsho ukuba ubungakanani benkonzo eyi-1 kwaye zingaphi ii-servings ezikule phakheji. Ukuba ingxowa yeetshipsi ithi inee-servings ezi-2 kwaye uyitya yonke ibhegi, kuyakufuneka uphindaphinde ulwazi lwelebheli ngo-2. Umzekelo, masithi ileyibheli ebhegini yeetshipsi ithi inee-servings ezi-2, kwaye Ukuhanjiswa kweetshipsi ezi-1 kubonelela ngeegram ezili-11 zecarbohydrate. Ukuba utya yonke ibhegi yeetshiphusi, utyile iigram ezingama-22 zecarbohydrate.

Ngamanye amaxesha iilebhile iya kudwelisa iswekile, isitashi kunye nefayibha ngokwahlukeneyo. Inani le-carbohydrate lokutya lilonke. Sebenzisa kuphela eli nani lilonke ukubala iikhabhathi zakho.

Xa ubala iikhabhohthi kukutya okuphekileyo, kuya kufuneka ulinganise isabelo sokutya emva kokupheka. Umzekelo, irayisi ende ephekiweyo eneerram ezili-15 zecarbohydrate ngekomityi ye-1/3. Ukuba utya ikomityi yerayisi ende ephekiweyo, uyakube utya iigram ezingama-45 zecarbohydrate, okanye iicarbohydrate ezi-3.

Nayi eminye imizekelo yokutya kunye nobungakanani beenkonzo ezinama-15 eegram yehydrohydrate:

• Indebe yesiqingatha (i-107 gram) yeziqhamo ezinamathanga (ngaphandle kwejusi okanye isiraphu)
• Ikomityi enye (109 gram) yemelon okanye yamaqunube
• Iipuni ezimbini (11 gram) zeziqhamo ezomisiweyo
• Ikomityi yesiqingatha (i-121 gram) ye-oatmeal ephekiweyo
• Ikomityi yesithathu yepasta ephekiweyo (iigramu ezingama-44) (ingahluka ngobume)
• Ikomityi yesithathu (iigram ezingama-67) zerayisi ephekiweyo ende
• Ikomityi yesine (51 gram) yerayisi emfutshane ephekiweyo
• Indebe yesiqingatha (i-88 gram) yeembotyi eziphekiweyo, ii-ertyisi, okanye umbona
• Isilayi esinye sesonka
• Iikomityi ezintathu (33 gram) popcorn (popped)
• Ikomityi enye (240 ml) ubisi okanye ubisi lwe-soy
• Ii-ounces ezintathu (i-84 gram) yeetapile ezibhakiweyo

Ukudibanisa iiCarbohydrate zakho

Inani lilonke leecarbohydrate ozityayo ngosuku sisixa seecarbohydrate kuyo yonke into oyityayo.

Xa ufunda ukubala i-carbs, sebenzisa incwadi yelog, iphepha, okanye usetyenziso ukukunceda ukulandelela. Njengoko ixesha lihamba, kuya kuba lula ukuqikelela ii-carbohydrate zakho.

Cwangcisa ukubona i-dietitian rhoqo kwiinyanga ezi-6. Oku kuya kukunceda uvuselele ulwazi lwakho ngokubala i-carb. I-dietitian inokukunceda ufumane inani elifanelekileyo le-carbohydrate servings ukuba uyidle imihla ngemihla, ngokusekelwe kwiimfuno zakho zekhalori kunye nezinye izinto. Isazi sokutya sinokucebisa ngendlela yokuhambisa ukutya kwakho kwe-carbohydrate ngokulinganayo phakathi kokutya kunye nokutya okulula.

Ukubala kweCarb; Ukutya okulawulwa yiCarbohydrate; Ukutya okuneswekile; Ukubala i-carbohydrate yeswekile

• IiCarbohydrate ezintsonkothileyo

Umbutho weSwekile yaseMelika kwiwebhusayithi. Yiba nobulumko ekubaleni kweCarb. Isifo seswekile.org/nutrition/understanding-carbs/carb-counting. Kufunyenwe ngoSeptemba 29, 2020.

UAnderson SL, uTrujillo JM. Uhlobo lwe-2 yeswekile. Ku: McDermott MT, ed. Iimfihlo ze-Endocrine. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2020: isahluko 4.

Dungan KM. Ulawulo lohlobo 2 lweswekile. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, ii-eds. Endocrinology: Abantu abadala kunye nabantwana. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahl 48.

• IiCarbohydrate
• Isifo seswekile kuBantwana nakwishumi elivisayo
• Ukutya okuneswekile