Ngaba abantu abanesifo seswekile batya iminqathe?

Umxholo

• Iminqathe kunye neswekile
• Ukutya okusempilweni
• Ngaba eyona carb isezantsi ilungile?
• Ukubala kweCarb
• Iintsomi zokutya
• Nini ukubona ingcali yokutya
• Umgca wezantsi

Abantu abanesifo seswekile banokuzibuza ukuba zeziphi ezona ngcebiso zintle zokutya. Umbuzo omnye oqhelekileyo ophumayo ngulo, ngaba abantu abanesifo seswekile bangatya iminqathe?

Impendulo emfutshane nelula, ewe. Iikherothi, kunye neminye imifuno efana ne-broccoli kunye nekholifulawa, yimifuno engeyiyo yesitatshi. Kubantu abanesifo seswekile (kunye nawo wonke umntu, ngenxa yalonto), imifuno engeyiyo yesitatshi yinxalenye ebalulekileyo yokutya okunempilo.

Kubalulekile ukuba unikele ingqalelo kumxholo we-carbohydrate ekutyeni xa unesifo seswekile. Nangona kunjalo, ukutya okuninzi okune-carbs kukwaqulathe iivithamini ezininzi, iiminerali, kunye nefayibha.

Olunye loku kutya, ngakumbi imifuno engekho istatshi, ayinampembelelo incinci kumanqanaba eswekile yegazi. Kule nqaku, siza kuvavanya ukuba iminqathe iyichaphazela njani na isifo seswekile, kwaye sinike ulwazi oluncedo malunga neecarbohydrate kunye neswekile.

Iminqathe kunye neswekile

Kukho inyaniso emva kwentetho ethi, "yitya umnyama." Iziqhamo ezimibalabala kunye nemifuno zizele zizakhamzimba zokutya okusempilweni. Iikherothi zaziwa ngokuqulatha i-beta-carotene, i-precursor ye-vitamin A. Zinee-antioxidants, i-fiber kunye nezinye izakhamzimba.

Umnqathe ophakathi uqukethe kuphela i-4 gram ye-net (digestible) carbs kwaye kukutya okune-glycemic ephantsi. Ukutya okuphantsi kwii-carbs kunye nezantsi kwisalathiso se-glycemic kuhlala kungabinampembelelo enkulu kumanqanaba eswekile yegazi.

Uphando lukwacebisa ukuba izakha mzimba kwiinqathe zinokuba luncedo kubantu abanesifo seswekile.

• I-Vitamin A. Kwelinye, abaphandi baphande ukubaluleka kwe-vitamin A kulawulo lweglucose yegazi. Bafumanise ukuba iimpuku ezinesiphene se-vitamin A zinamava ngokungasebenzi kwi-pancreatic β-cell. Baye baqaphela ukwehla kwe-insulin kunye ne-hyperglycemia elandelayo. Ezi ziphumo zibonisa ukuba ivithamin A inokudlala indima kulawulo lweswekile yegazi kubantu abanesifo seswekile.
• Vitamin B-6. Iivithamini ze-B zidlala indima ebalulekileyo kwiindawo ezahlukeneyo zemetabolism. Olunye uphononongo lufumanise ukuba ukunqongophala kweevithamini B-1 kunye neB-6 kwakuqhelekile kubantu abanesifo seswekile sesi-2. Ngaphaya koko, ukukhula kokuqala kwesifo seswekile nephropathy kwakuxhaphake kakhulu ukuba amanqanaba e-vitamin B-6 ayephantsi. Olu phando lubonisa ukuba amanqanaba asezantsi e-vitamin B-6 anokuchaphazela kakubi iziphumo zeswekile.
• Ifayibha. Ukutya ukutya ifayibha yinto ebalulekileyo kulawulo lweswekile esegazini. Ukuhlaziywa kwe-meta-16 kutshanje kubonisa ubungqina obuqinileyo bokuba ukutya ukutya kwefayibha kunokunceda ukunciphisa ukwanda kohlobo lweswekile 2. Ukongeza, kubantu abanesifo seswekile, ukutya ifayibha kunokunceda ukunciphisa amanqanaba eglucose exesha elide kunye nokukhawuleza.

Ukutya okusempilweni

Kubantu abanesifo seswekile, ukulandela ukutya okusempilweni kubalulekile ekulawuleni imeko yakho. IZiko leSizwe lezeMpilo (i-NIH) ligxininisa ukuba esona sidlo sisempilweni seswekile siqulathe ukutya kuwo onke amaqela okutya. Oku kubandakanya:

• imifuno
• iziqhamo
• iinkozo
• iiproteni
• nonfat okanye ubisi olunamafutha asezantsi

Ngokwe-American Diabetes Association (ADA), eyona ndlela yokuphucula amanqanaba eglucose kukutya kunye nokuzilolonga. Ukutya ukutya okusempilweni kunokunceda ukunciphisa umzimba. Nokuba ukunciphisa ipesenti ezi-5 kubunzima bomzimba kunokunceda ukuphucula amanqanaba eswekile yegazi.

Ukwandisa kwiingcebiso ze-NIH apha ngasentla, i-ADA icebisa ezi ngcebiso zilandelayo zokutya usempilweni nesifo seswekile.

• Yitya imifuno emininzi engeyiyo enesitatshi, efana neekherothi, i-broccoli, kunye ne-zucchini. Ubuncinane isiqingatha seplate yakho masizaliswe zezi ntlobo zemifuno enesondlo.
• Olona hlobo lululo lweprotein yokutya okunempilo yiprotein ebuthathaka. Phantse ikota yesitya sakho kufuneka ibe ngumthombo weprotein, njengenkukhu okanye intlanzi. Gwema ukuloba okunzulu kunye nokwenza iprotein yakho, zama ukubhaka okanye ukoyike kancinci endaweni yoko.
• Nciphisa i-carb yakho yokutya kwisidlo ngasinye kwi-1 indebe okanye ngaphantsi. Zama ukutya ii-carbs ezinomxholo ophezulu wefayibha, njengoko ifayibha inceda ukuphucula amanqanaba eswekile yegazi. Imithombo emikhulu yeefayibha ephezulu ibandakanya iimbotyi, isonka seenkozo, irayisi emdaka, kunye nezinye iimveliso zokutya okuziinkozo.
• Iziqhamo kunye nobisi olunamafutha asezantsi lunokwenza udibaniso olukhulu kwisidlo esisempilweni. Qaphela ukuba ungadluli kubungakanani besabelo. Isandla esincinci samajikijolo amatsha okanye isiqingatha seglasi yobisi olunamafutha asezantsi kunokuba yinto emnandi emva kwesidlo sangokuhlwa. Nciphisa iziqhamo ezomisiweyo kunye nejusi yeziqhamo njengoko iicarbs zazo zigxile ngakumbi.

Ngamanye amaxesha unokuba unqwenela ukunyangwa, kwaye ukuphathwa okumnandi ngamanye amaxesha kulungile. Nangona kunjalo, kubalulekile ukuba uyikhumbule into oyityayo, kwaye ungakanani oyityayo.

Ukutya okuninzi kusetyenzwe, ukutya okuneswekile kunokuba nefuthe elibi kumanqanaba eswekile yegazi. Oku kutya kunokukhokelela ekuzuzeni ubunzima kwaye kunokuba nefuthe elibi kwimpilo yakho iyonke. Ukukhetha iindlela ezisezantsi ze-carbohydrate ngexabiso elincinci, kwaye ngamanye amaxesha kuphela kweyona ndlela yokunyanga.

Ngaba eyona carb isezantsi ilungile?

Kwiminyaka yakutshanje, ukutya okune-carb ephantsi kuyeyona ndlela ithandwayo yokutya. Kwimeko yezempilo kunye nokuba sempilweni, ukutya okune-carb ephantsi kuye kwacetyiswa isifo seswekile.

Kukho inyaniso kule ngcebiso. Ingxelo ye-2018 yemvumelwano evela kwi-ADA kunye noMbutho waseYurophu weSifundo seSwekile (i-EASD) ithi ukutya okumbalwa-kubandakanya i-carb ephantsi- bonisa izibonelelo kwabo banesifo seswekile.

Ngokophando, ukutya okune-carbohydrate ephantsi (ngaphantsi kweepesenti ezingama-26 zamandla ewonke) kuvelise ukunciphisa okukhulu kwi-HbA_1c kwiinyanga ezi-3 ukuya kwezi-6, kunciphisa iziphumo kwiinyanga ezili-12 nezingama-24. Oku kuthetha ukuba izidlo ezigqithileyo (njengokutya kwe-ketogenic, okubeka umda kwi-carbs ukuya kwiipesenti ezi-5 zokutya), akukho mfuneko yokuba zilandelwe ukuze kubonwe izibonelelo zempilo.

Ukongeza, ukunciphisa ukutya kakhulu kwe-carbohydrate kunokubangela ukuba uphoswe ziivithamini, iiminerali ezininzi kunye nefayibha.

Ekugqibeleni, ukutya okune-carbohydrate ephantsi kunokusebenzela abanye abantu abanesifo seswekile, kodwa ayisebenzeli wonke umntu. Zombini i-ADA kunye ne-EASD zicebisa ukuba unyango lolawulo lwe-glycemic, kubandakanya nongenelelo lokutya, kufuneka luhlale lubekwa emntwini.

Ukubala kweCarb

Abantu abanesifo seswekile ekufuneka bethathe ixesha lokutya nge-insulin kufuneka babandakanye ekubaleni i-carb. Oku kwenzelwa ukutshatisa inani leecarbohydrate kwisidlo sakho kunye nenani le-insulin oyitofayo. Ukwenza oku kuya kukunceda ugcine amanqanaba eglucose egazini.

Abanye abantu banokubala iicarbohydrate ukuba babe nolawulo ngakumbi malunga nokuba zingaphi ii-carbs abazityayo ngosuku.

Xa ubala ii-carbs, ukufunda ukufunda iilebheli zesondlo kubalulekile. Kubalulekile ukuba ukhumbule ukuba ayizizo zonke ii-carbs ezinefuthe elifanayo kumanqanaba eswekile yegazi. Ke ngoko, ukubala i-carbs yomnatha yeyona ndlela ilungileyo yokubala iicarbs zakho. Ukufumana i-carbs yomnatha yokutya, vele uthabathe umxholo wefayibha kumxholo wekhabohayidrate.

Umzekelo, ikomityi enye yeekherothi ezinqunqiweyo ine-12.3 yeegram zeecarbohydrate zizonke kunye ne-3.6 yeegram zentsinga.

12.3 – 3.6 = 8.7

Oku kusishiya sinee-gram eziyi-8.7 kuphela zee-carbs zekomityi enye kwikomityi yeminqathe.

Ukuba unomdla ekubaleni iicarbs ukukunceda ukulawula amanqanaba eswekile yegazi, ingcali yesondlo okanye utitshala weswekile unokukufundisa ukuba njani.

Iintsomi zokutya

Iintsomi ezimbini zokutya okuxhaphakileyo kubantu abanesifo seswekile kukuba abanashukela, kwaye kufuneka balandele ukutya okune-carb ephantsi kakhulu. Njengoko kuvela, eli cebiso liphelelwe lixesha kwaye aliyonyani.

Iswekile njengegama lokubambisa lingaphezulu kweelekese kunye nezinto ezibhakiweyo - iziqhamo, imifuno, kunye neenkozo ezipheleleyo nazo zonke "iswekile" nazo. Ke ngoko, intsomi yokuba abantu abanesifo seswekile abanako ukutya iswekile bubuxoki. Iishukela ezicutshungulwayo kunye nezongeziweyo kufuneka zincitshiswe, kodwa i-ADA icebisa ukuba uqhubeke utya zombini iziqhamo kunye nemifuno njengenxalenye yokutya okusempilweni.

Ukutya okune-carb esezantsi kakhulu akuyomfuneko kulawulo lweswekile egazini, nokuba. Ukutya okunesifo esiphantsi kakhulu njenge-keto yokutya kuphelisa phantse konke ukutya kwe-carbohydrate.

Nangona kunjalo, kwanokutya okune-carb esezantsi kweMedithera kubonise izibonelelo zolawulo lwe-glycemic. Ukutya okune-carb esezantsi kakhulu akuyomfuneko kwaye kukhuselekile kuye wonke umntu onesifo seswekile. Kubalulekile ukubona ingcali yokutya okanye isondlo ngaphambi kokwenza ezi ntlobo zotshintsho kwindlela otya ngayo.

Nini ukubona ingcali yokutya

Ukuba unesifo seswekile kwaye unomdla wokutya ukutya okusempilweni, ingcali yesondlo eqeqeshiweyo inokunceda. Izidlo kunye nabadli bezondlo banokunika iingcebiso ezisekelwe kubungqina malunga nendlela yokutya ukutya okunempilo kwimeko yakho. Ukuba ufuna ukumba nzulu nangakumbi, abanye abaqeqeshi bezesondlo bade bagxile nasekondleni kubantu abanesifo seswekile.

I-Academy yeZondlo kunye neDietetics 'Fumana isixhobo seNgcali yindlela efanelekileyo yokufumana ingcali yesondlo kwindawo yakho. Isixhobo sikwakuvumela ukuba ukhangele ngokukhethekileyo, okunokukunceda ufumane ingcali yeswekile kufutshane nawe.

Umgca wezantsi

Iikherothi, phakathi kweminye imifuno engeyiyo yesitatshi, lulongezo olukhulu kukutya okusempilweni kwabantu abanesifo seswekile. Ziqulathe izondlo ezininzi ezibalulekileyo ezixhamlisa amanqanaba eswekile yegazi, njengevithamini A kunye nefayibha.

Ukuba unesifo seswekile, kuya kufuneka uqhubeke nokufaka imifuno, ukutya okuziinkozo, kunye neeprotein ezincinci kwizidlo zakho. Ukufumana ezinye iingcebiso ngendlela yokulawula amanqanaba eglucose egazini ngokutya, fikelela kwingcali yesondlo kufutshane nawe.