Zingaphi iiCarbs ekufanele ukuba uzitye xa unesifo seswekile?

Umxholo

• Yintoni isifo seswekile kunye nee-prediabetes?
• Uhlobo lwe-1 yeswekile
• Uhlobo lwe-2 yeswekile
• Isifo seswekile
• Ukutya kuwachaphazela njani amanqanaba eswekile yegazi?
• Uthintelo lweCarb kwisifo seswekile
• I-carb ephantsi kakhulu, ukutya kwe ketogenic
• Izidlo ezisezantsi zecarb
• Ukutya okuphakathi kwecarb
• Ukufumana uluhlu olufanelekileyo
• Ukutya okuphezulu kweCarb ukuphepha
• Ngaba izidlo zecarb ezisezantsi zihlala zilungele isifo seswekile?
• Ungayichaza njani i-carb efanelekileyo
• Umgca wezantsi

Ukufumanisa ukuba zingaphi ii-carbs zokutya xa unesifo seswekile kunokubonakala ngathi kuyadida.

Izikhokelo zokutya ezivela kwihlabathi liphela zicebisa ukuba ufumane malunga ne-45-60% yeekhalori zakho zemihla ngemihla ukusuka kwisikhwekhwe xa unesifo seswekile (,).

Nangona kunjalo, inani elikhulayo leengcali likholelwa ukuba abantu abanesifo seswekile kufuneka batye ii-carbs ezimbalwa kakhulu. Ngapha koko, uninzi lucebisa ngaphantsi kwesiqingatha sale mali.

Eli nqaku likuxelela ukuba zingaphi ii-carbs ekufuneka uzityile xa unesifo seswekile.

Yintoni isifo seswekile kunye nee-prediabetes?

Iswekile, okanye iswekile yegazi, ngowona mthombo wombane kwiiseli zomzimba wakho.

Ukuba ngaba unohlobo lwe-1 okanye udidi lwesibini lweswekile, ukubanakho kwakho ukuqhubekeka nokusebenzisa iswekile yegazi kuphazamisekile.

Uhlobo lwe-1 yeswekile

Kuhlobo 1 lweswekile, iipancreas zakho azikwazi ukuvelisa i-insulin, ihomoni evumela iswekile egazini lakho ukuba ingene kwiiseli zakho. Endaweni yoko, kufuneka kutofwe i-insulin.

Esi sifo sibangelwa yinkqubo yokuzimela komzimba apho umzimba wakho uhlasela iiseli ezivelisa i-insulin, ezibizwa ngokuba yiiseli ze-beta. Nangona ihlala ifunyaniswa ebantwaneni, ingaqala nangaliphi na ixesha-nokuba sele umdala ().

Uhlobo lwe-2 yeswekile

Uhlobo lwe-2 yeswekile luxhaphake kakhulu, lubala malunga neepesenti ezingama-90 zokufumanisa isifo. Njengohlobo 1, inokukhula kubantu abadala nakubantwana. Nangona kunjalo, ayiqhelekanga ebantwaneni kwaye ihlala isenzeka kubantu abatyebe kakhulu okanye abatyebe kakhulu.

Kule fomu yesi sifo, i-pancreas yakho ayivelisi ngokwaneleyo i-insulin okanye iiseli zakho ziyanyamezela kwiziphumo ze-insulin. Ke ngoko, iswekile eninzi ihlala egazini lakho.

Ixesha elingaphezulu, iiseli zakho ze-beta zinokuthotywa ngenxa yokupompa i-insulin engaphezulu kunye nokuzama ukunciphisa iswekile yegazi. Banokonakala kumanqanaba aphezulu eswekile egazini lakho ().

Isifo seswekile sinokufunyaniswa ngenqanaba leswekile yokuzila ukutya okuphezulu okanye inqanaba eliphakamileyo le-hemoglobin (HbA1c) ye-marker glycated (HbA1c), ebonisa ulawulo lweswekile yegazi ngaphezulu kweenyanga ezi-2-3 ().

Isifo seswekile

Ngaphambi kokuba uhlobo lweswekile lwesi-2 lwenzeke, amanqanaba eswekile egazini aphakanyisiwe kodwa angabi phezulu ngokwaneleyo ukuba angabonwa njengesifo seswekile. Eli nqanaba laziwa ngokuba yi-prediabetes.

I-Prediabetes ifunyaniswa nenqanaba leswekile yegazi eyi-100-125 mg / dL (5.6-6.9 mmol / L) okanye inqanaba le-HbA1c le-5.7-6.4% ().

Ngelixa ingenguye wonke umntu onesifo seswekile avelisa uhlobo lweswekile yesibini, kuqikelelwa ukuba malunga nama-70% ekugqibeleni aya kuyiphuhlisa le meko ().

Ngaphezu koko, nokuba i-prediabetes ayide iqhubele phambili kwisifo seswekile, abantu abanale meko basenokuba semngciphekweni wesifo sentliziyo, isifo sezintso, kunye nezinye iingxaki ezinxulumene namanqanaba eswekile yegazi ().

Uhlobo lwe-1 yeswekile luyakhula ekutshatyalalisweni kweeseli zepancreatic beta, ngelixa uhlobo lweswekile 2 luvela kwi-insulin engonelanga okanye kwi-insulin. I-Prediabetes ihlala iqhubela phambili kwisifo seswekile.

Ukutya kuwachaphazela njani amanqanaba eswekile yegazi?

Izinto ezininzi, kubandakanya umthambo, uxinzelelo kunye nokugula, zichaphazela amanqanaba eswekile yegazi lakho.

Oko kwathethi, enye yezona zinto zibalulekileyo yile nto uyityayo.

Kwezi macronutrients zintathu- iicarbs, iiprotein, kunye ne-fat-carbs zinefuthe elikhulu kwiswekile yegazi. Kungenxa yokuba umzimba wakho uphula i-carbs kwishukela, engena kwigazi lakho.

Oku kwenzeka ngazo zonke iikhabho, ezinje ngemithombo ecokisekileyo enje ngeetshiphusi kunye neicookies, kunye neentlobo ezinempilo ezinje ngeziqhamo kunye nemifuno.

Nangona kunjalo, ukutya okupheleleyo kunefayibha. Ngokungafaniyo nesitashi kunye neswekile, ifayibha eyenzeka ngokwendalo ayinyusi manqanaba eswekile yegazi kwaye inokukucothisa oku kunyuka.

Xa abantu abanesifo seswekile besitya ukutya okuphezulu kwii-carbs ezigayekayo, amanqanaba eswekile yegazi anokunyuka. Ukutya okuphezulu kwe-carb kufuna amathamo aphezulu e-insulin okanye amayeza eswekile ukulawula iswekile yegazi.

Ngenxa yokuba bengakwazi ukuvelisa i-insulin, abantu abane-1 yeswekile kufuneka batofe i-insulin amatyeli aliqela ngosuku, nokuba batya ntoni na. Nangona kunjalo, ukutya ii-carbs ezimbalwa kunokunciphisa kakhulu ixesha lokutya le-insulin.

Umzimba wakho uphula i-carbs kwishukela, engena kwigazi lakho. Abantu abanesifo seswekile abatya ii-carbs ezininzi bafuna i-insulin okanye amayeza okugcina iswekile yegazi ingakhuli kakhulu.

Uthintelo lweCarb kwisifo seswekile

Izifundo ezininzi zixhasa ukusetyenziswa kwesithintelo se-carb kubantu abanesifo seswekile.

I-carb ephantsi kakhulu, ukutya kwe ketogenic

Ukutya okuphantsi kakhulu kwe-carb kudla ngokwenza ukuba i-ketosis ithambe ukuya kumodareyitha, imeko apho umzimba usebenzisa ietoni kunye namafutha, endaweni yeswekile, njengeyona mithombo yamandla iphambili.

I-Ketosis ihlala yenzeka ekutyeni kwemihla ngemihla okungaphantsi kwama-50 okanye ama-30 amagremu eekhabhayithi zizonke okanye ezetyisayo (iyonke icarbs minus fiber), ngokulandelelana. Oku kulingana nokungabikho ngaphezulu kwe-10% yeekhalori kukutya okungama-2000-khalori.

I-carb ephantsi kakhulu, ukutya kwe-ketogenic kumiselwe abantu abanesifo seswekile nangaphambi kokuba kufunyenwe i-insulin kwi-1921 ().

Izifundo ezininzi zibonisa ukuba ukuthintela ukutya kwe-carb ukuya kwi-20-50 gram yee-carbs ngemini kunokunciphisa kakhulu amanqanaba eswekile yegazi, ukukhuthaza ukwehla kobunzima, kunye nokuphucula impilo yentliziyo kubantu abanesifo seswekile (,,,,,,,,,,,,,,,,,,,,,,,,,.

Ukongeza, olu phuculo luhlala lwenzeka ngokukhawuleza okukhulu.

Umzekelo, kuphononongo lwabantu abanesifo seswekile kunye neswekile, ukunciphisa i-carbs ukuya kwi-21 gram ngemini kangangeeveki ezi-2 kukhokelele ekunciphiseni okuzenzekelayo kokutya ikhalori, amanqanaba eswekile esezantsi kwegazi, kunye ne-75% yokunyuka kwe-insulin ().

Kwisifundo esincinci, esineenyanga ezi-3, abantu batya ikhalori-ethintelweyo, ukutya okunamafutha asezantsi okanye ukutya okuncinci okune-carb equlathe ukuya kuthi ga kwi-50 yeecarbs ngosuku.

Iqela eliphantsi le-carb lilinganise ukwehla kwe-0.6% kwi-HbA1c kwaye yalahleka ngaphezulu kobunzima obuphindwe kabini kunamaqela asezantsi. Ngaphezu, i-44% yabo iyekile okungenani iyeza elinye leswekile, xa kuthelekiswa ne-11% yeqela lamafutha asezantsi ().

Ngapha koko, kwizifundo ezininzi, i-insulin kunye namanye amayeza eswekile ancitshisiwe okanye anqunyanyisiwe ngenxa yokuphuculwa kolawulo lweswekile yegazi (,,,,,).

Ukutya okuqulethe i-20-50 gram yee-carbs kukwabonakalise ukwehlisa amanqanaba eswekile yegazi kunye nokunciphisa umngcipheko wezifo kubantu abane-prediabetes (,,).

Kwisifundo esincinci, se-12-iveki, amadoda atyebe kakhulu kunye ne-prediabetes atya ukutya kweMeditera okulinganiselwe kwi-30 gram ye-carbs ngosuku. Iswekile yegazi labo elikhawulezayo liye lehla laya kwi-90 mg / dL (5 mmol / L), ngokomndilili, ngaphakathi kuluhlu oluqhelekileyo ().

Ukongeza, amadoda alahlekelwe ziipesenti ezingama-32 (14.5 kg), ngokomndilili, kwaye anamava okuphungulwa okubalulekileyo kwi-triglycerides, i-cholesterol, kunye noxinzelelo lwegazi, phakathi kwezinye izibonelelo ().

Ngokubalulekileyo, la madoda awasadibani neekhrayitheriya zesifo se-metabolic ngenxa yokuncitshiswa kweswekile yegazi, ubunzima kunye nolunye uphawu lwempilo.

Nangona iinkxalabo ziphakanyisiwe zokuba ukutya iiprotheyini eziphezulu kwizidlo ezisezantsi zecarb kungakhokelela kwiingxaki zezintso, uphononongo lwakutshanje lweenyanga ze-12 lufumanise ukuba ukutya kakhulu kwe-carb khange kwandise umngcipheko wesifo sezintso ().

Izidlo ezisezantsi zecarb

Ukutya okuninzi okuphantsi kwe-carb kuthintela ii-carbs ukuya kwi-50-100 gram, okanye i-10-20% yeekhalori, ngosuku.

Nangona zimbalwa kakhulu izifundo kuthintelo lwe-carb kubantu abane-1 yeswekile, ezo zikhoyo zixele iziphumo ezinomtsalane (,,).

Kwisifundo sexesha elide kubantu abanesifo seswekile se-1 esithintele i-carbs ukuya kwi-70 gram ngemini, abathathi-nxaxheba babone ukwehla kwabo kweHbA1c ukusuka kwi-7.7% ukuya kwi-6.4%, ngokomndilili. Ngaphezulu, amanqanaba abo e-HbA1c ahlala efanayo kwiminyaka emi-4 kamva ().

Unciphiso lwe-1.3% kwi-HbA1c lutshintsho olubalulekileyo lokugcina ngaphezulu kweminyaka eliqela, ngakumbi kwabo bane-1 yeswekile.

Enye yezona zinto zixhalabisayo kubantu abanesifo seswekile sokuqala yi-hypoglycemia, okanye iswekile egazini eyehla iye kumanqanaba asezantsi anobungozi.

Kwisifundo seenyanga ezili-12, abantu abadala abanesifo seswekile se-1 esithintele ukutya imihla ngemihla kwi-carb engaphantsi kwe-90 gram ine-82% embalwa yeziqendu zeswekile esezantsi yegazi kunaphambi kokuba baqale ukutya ().

Abantu abane-2 yeswekile banokuthi baxhamle ekunciphiseni ukutya kwabo imihla ngemihla (,,).

Kwisifundo esincinci, esineeveki ezintlanu, amadoda ane-2 yeswekile otye iprotein ephezulu, ukutya okunesinga eliphezulu nge-20% yeekhalori zayo ezivela kwi-carbs yafumana ukuncipha kwe-29% kwiswekile yegazi yokuzila, kwi-avareji ().

Ukutya okuphakathi kwecarb

Ukutya okuphakathi ngokulinganayo kunokubonelela nge-100-150 iigrem ze-carbs ezigayekayo, okanye i-20-35% yeekhalori, ngosuku.

Izifundo ezimbalwa zokuvavanya ukutya okunje zixele iziphumo ezilungileyo kubantu abanesifo seswekile (,).

Kwisifundo seenyanga ezili-12 kubantu abangama-259 abanesifo seswekile sesi-2, abo balandela ukutya kweMeditera okunika iipesenti ezingama-35 okanye iikhalori ezimbalwa ezisuka kwiikhabhohti bafumana ukuncipha okukhulu kwi-HbA1c-ukusuka kwi-8.3% ukuya kwi-6.3% -kuphakathi ().

Ukufumana uluhlu olufanelekileyo

Uphando luqinisekisile ukuba amanqanaba amaninzi okuthintela i-carb anokunciphisa amanqanaba eswekile yegazi.

Kuba i-carbs inyusa iswekile yegazi, ukuyinciphisa nakweyiphi na imeko kunokunceda ukulawula amanqanaba akho.

Umzekelo, ukuba okwangoku usebenzisa malunga ne-250 gram ye-carbs ngosuku, ukunciphisa ukutya kwakho kwi-150 yeegramu kufuneka kukhokelele kwiswekile esezantsi yegazi emva kokutya.

Oko kwathiwa, ukutya okungavumelekanga kakhulu kwe-20-50 gram ye-carbs ngosuku kubonakala kuvelisa ezona ziphumo zibalaseleyo, ukuya kuthi ga ekunciphiseni okanye ekupheliseni isidingo se-insulin okanye amayeza eswekile.

Izifundo zibonisa ukuba ukuthintela ii-carbs kunokunceda abantu abanesifo seswekile. Ukuhla kwe-carb yakho yokutya, kokukhona isiphumo seswekile yegazi lakho kunye namanye amakishayo ezempilo.

Ukutya okuphezulu kweCarb ukuphepha

Uninzi lokutya okumnandi, okunesondlo, kunye nokutya okune-carb eninzi kunyusa amanqanaba eswekile yegazi kancinci. Oku kutya kunokuzonwabisa kumyinge ophakathi ukuya kwinkululeko kwizidlo ezisezantsi zecarb.

Nangona kunjalo, kuya kufuneka uphephe ezi zinto zilandelayo:

• isonka, iimuffins, iiRolls kunye neebgel
• ipasta, irayisi, umbona, kunye nezinye iinkozo
• iitapile, iitapile, ii-yam, kunye ne-taro
• ubisi kunye neyogathi eswiti
• uninzi lweziqhamo, ngaphandle kwamajikijolo
• iikeyiki, iikeyiki, iipayi, iayisi khrim kunye nezinye iilekese
• ukutya okutyiwa njengee-pretzels, iichips kunye nepopcorn
• ijusi, isoda, iti enomkhenkce, kunye nezinye iziselo ezineswekile
• ibhiya

Gcina ukhumbule ukuba ayizizo zonke ezi zinto zokutya zingenampilo. Umzekelo, iziqhamo zinokuba nesondlo kakhulu. Nangona kunjalo, azilunganga kuye nabani na ozama ukulawula amanqanaba eswekile yegazi ngokutya ii-carbs ezimbalwa.

Ukutya okuncinci kwe-carb, kufuneka uphephe ukutya okufana nebhiya, isonka, iitapile, iziqhamo kunye neelekese.

Ngaba izidlo zecarb ezisezantsi zihlala zilungele isifo seswekile?

Ukutya okune-carb ephantsi kuye kwaboniswa ukunciphisa iswekile yegazi kunye nokuphucula ezinye iimpawu zokumakisha kubantu abanesifo seswekile.

Kwangelo xesha, ezinye izidlo eziphezulu ze-carb ziye zanempembelelo efanayo.

Umzekelo, olunye uphononongo lubonisa ukuba i-vegan enamafutha asezantsi okanye ukutya kwemifuno kungakhokelela kulawulo lweswekile yegazi kunye nempilo iyonke (,,,).

Kwisifundo seeveki ezili-12, ukutya okumdaka ngerayisi okusekwe kwi-vegan ene-268 gram yee-carbs ngosuku (i-72% yeekhalori) kwehlisa abathathi-nxaxheba kumanqanaba e-HbA1c ngaphezulu kokutya okuqhelekileyo kweswekile kunye ne-249 gram yeekhabhayithi zemihla ngemihla (iipesenti ezingama-64 iikhalori) ().

Uhlalutyo lwezifundo ezi-4 lufumanise ukuba abantu abanesifo seswekile sesi-2 abalandela amanqatha asezantsi, ukutya okune-macrobiotic okubandakanya i-70% yee-carbs kufezekisiwe ukunciphisa iswekile yegazi kunye nezinye iimpawu zokumakisha ().

Ukutya kweMeditera ngokufanayo kuphucula ukulawulwa kweswekile yegazi kwaye kubonelela ngezinye izibonelelo zempilo kubantu abanesifo seswekile (,).

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ezi ndlela zokutya bezingathelekiswa ngokuthe ngqo nezidlo ezisezantsi zecarb, kodwa kunoko zisemgangathweni, ukutya okunamafutha asezantsi okusetyenziselwa ulawulo lwesifo seswekile.

Ukongeza, uphando oluthe kratya kwezi ndlela zokutya luyafuneka.

Izifundo zibonisa ukuba ukutya okuphezulu kwe-carb kunokunceda ulawulo lweswekile. Okwangoku, uphando luyafuneka.

Ungayichaza njani i-carb efanelekileyo

Nangona izifundo zibonise ukuba amanqanaba amaninzi e-carb intake anokunceda ukulawula iswekile yegazi, elona xabiso liphezulu liyahluka ngokobuqu.

Umbutho we-American Diabetes Association (ADA) usetyenziselwa ukucebisa ukuba abantu abanesifo seswekile bafumane malunga neepesenti ezingama-45 zeekhalori zabo kwiikhabhohbhayithi.

Nangona kunjalo, i-ADA ngoku ikhuthaza indlela eyahlukileyo apho ukutya kwakho kwe-carb kufanelekile ukuba kuthathele ingqalelo ukhetho lwakho lokutya kunye neenjongo zemetabolism (36).

Kubalulekile ukuba utye inani leecarbs apho uziva ungcono kwaye unokugcina ngokwenyani ixesha elide.

Ke ngoko, ukuqonda ukuba zingaphi iikhabho zokutya kufuna ukuvavanywa kunye nokuvavanywa ukuze ufumane ukuba yeyiphi eyona nto ilungele wena.

Ukuchonga ukutya okufanelekileyo kwe-carb, linganisa iswekile yegazi lakho ngemitha yeswekile yegazi ngaphambi kokutya kwaye emva kweeyure eziyi-1-2 emva kokutya.

Ukuthintela ukonakala kwimithambo yegazi kunye ne-nerves, inqanaba eliphezulu iswekile yegazi ekufuneka ifikelele kulo yi-139 mg / dL (8 mmol / L).

Nangona kunjalo, unokufuna ukujolisa kwisilingi esezantsi.

Ukufezekisa iinjongo zakho zeswekile yegazi, unokufuna ukuthintela ukutya kwakho i-carb engaphantsi kwe-10, 15, okanye i-25 gram kwisidlo ngasinye.

Kananjalo unokufumanisa ukuba iswekile yegazi lakho inyuka ngaphezulu ngamaxesha athile emini, ke umda wakho ophezulu we-carb ungaphantsi kwisidlo sakusasa okanye sasemini.

Ngokubanzi, zimbalwa ii-carbs ozityayo, iswekile esezantsi yegazi yakho iya kunyuka kwaye iyeza elincinci leswekile okanye i-insulin oya kuyidinga ukuze uhlale kuluhlu olusempilweni.

Ukuba uthatha i-insulin okanye amayeza eswekile, kubaluleke kakhulu ukuba uthethe nomboneleli wakho wezempilo ngaphambi kokunciphisa i-carb intake ukuze uqinisekise idosi efanelekileyo.

Ukuchonga okona kulungileyo kwe-carb yokulawulwa kweswekile kufuna ukuvavanya iswekile yegazi kunye nokwenza uhlengahlengiso njengoko kufuneka ngokusekwe kwimpendulo yakho, kubandakanya nendlela oziva ngayo.

Umgca wezantsi

Ukuba unesifo seswekile, ukunciphisa i-carb intake kunokuba luncedo.

Izifundo ezininzi zibonise ukuba ukutya kwe-carb yemihla ngemihla ye-20-150 gram, okanye i-5-35% yeekhalori, kungakhokeleli kuphela kulawulo lweswekile yegazi kodwa kunokukhuthaza ukwehla kobunzima kunye nolunye uphuculo lwempilo.

Nangona kunjalo, abanye abantu banokunyamezela ii-carbs ezininzi kunabanye.

Ukuvavanya iswekile yegazi kunye nokujonga indlela oziva ngayo kwi-carb eyahlukeneyo kunokukunceda ufumane uluhlu lwakho lolawulo lweswekile, amanqanaba amandla kunye nomgangatho wobomi.

Kunokuba luncedo ukufikelela kwabanye ukuze bafumane inkxaso. Insiza yethu yasimahla, i-T2D Healthline, inxibelelana nabantu bokwenyani abaphila nohlobo lwesibini lweswekile. Buza imibuzo enxulumene nokutya kwaye ufune iingcebiso kwabanye abayifumanayo. Khuphela usetyenziso lwe-iPhone okanye i-Android.