Isikhokelo sokutya ngokutya okuneeCarb ezisezantsi okunesifo seswekile

Umxholo

• Yintoni isifo seswekile, kwaye ukutya kunayiphi indima?
• Ngaba izidlo zecarb ezisezantsi kakhulu zinganceda ukulawula isifo seswekile?
• Yeyiphi eyona nto ifunwayo kubantu abanesifo seswekile?
• Zeziphi iicarbs ezonyusa amanqanaba eswekile yegazi?
• Ukutya ekufuneka kutyiwe kunye nokutya okunokuphetshwa
• Ukutya ukutya
• Ukutya okutyiwa ngokumodareyitha
• Ukutya okumele kukuphephe
• Usuku lwesampula lokutya okuphantsi kakhulu kwe-carb kubantu abanesifo seswekile
• Isidlo sakusasa: Amaqanda nespinatshi
• Isidlo sasemini: Isaladi yecobb
• Isidlo sangokuhlwa: I-Salmon enemifuno
• Zizonke iikhabho ezinokucoleka zosuku: iigram ezingama-37
• Thetha nogqirha wakho ngaphambi kokutshintsha indlela otya ngayo
• Ezinye iindlela zokunciphisa amanqanaba eswekile yegazi
• Umgca wezantsi

Isifo seswekile sisifo esinganyangekiyo esihlasela abantu abaninzi kwihlabathi liphela.

Okwangoku, ngaphezulu kwesigidi se-400 sabantu abanesifo seswekile kwihlabathi liphela (1).

Nangona isifo seswekile sisifo esintsonkothileyo, ukugcina amanqanaba eswekile egazini kunokuwunciphisa kakhulu umngcipheko weengxaki (2,).

Enye yeendlela zokufezekisa amanqanaba eswekile yegazi kukulandela ukutya okuncinci kwe-carb.

Eli nqaku libonelela ngesishwankathelo esineenkcukacha zokutya okuncinci kakhulu kwe-carb yokulawula isifo seswekile.

Yintoni isifo seswekile, kwaye ukutya kunayiphi indima?

Ngesifo seswekile, umzimba awunakho ukusebenza ngokufanelekileyo ii-carbohydrate.

Ngokwesiqhelo, xa usitya iikhabhohbhayithi, ziye zaphulwe zibe ziiyunithi ezincinci zeswekile, neziphelela kwiswekile yegazi.

Xa amanqanaba eswekile yegazi enyuka, i-pancreas iphendula ngokuvelisa i-hormone insulin. Le hormone ivumela iswekile yegazi ukuba ingene kwiiseli.

Kubantu abangenaso isifo seswekile, amanqanaba eswekile yegazi ahlala ngaphakathi kwinqanaba elincinci emini. Kulabo abanesifo seswekile, nangona kunjalo, le nkqubo ayisebenzi ngendlela efanayo.

Le yingxaki enkulu, kuba ukuba namaqondo eswekile aphezulu kakhulu kwaye asezantsi kakhulu kunokubangela ingozi enkulu.

Kukho iintlobo ezininzi zesifo seswekile, kodwa ezona zimbini zixhaphakileyo luhlobo 1 kunye nohlobo 2 lweswekile. Zombini ezi meko zinokwenzeka nakweyiphi na iminyaka.

Kuhlobo lwe-1 yeswekile, inkqubo yokuzimela iyatshabalalisa iiseli ze-beta ezivelisa i-insulin kwi-pancreas. Abantu abanesifo seswekile bathatha i-insulin amatyeli aliqela ngosuku ukuqinisekisa ukuba iswekile ingena kwiiseli kwaye ihlala kwinqanaba elisempilweni kwigazi ().

Kuhlobo lwe-2 yeswekile, iiseli ze-beta ekuqaleni zivelisa i-insulin eyaneleyo, kodwa iiseli zomzimba ziyamelana nesenzo sayo, ke iswekile yegazi ihlala iphezulu. Ukuhlawula, iipancreas zivelisa i-insulin engaphezulu, ukuzama ukwehlisa iswekile esegazini.

Ixesha elingaphezulu, iiseli ze-beta ziphulukana namandla azo okuvelisa i-insulin eyaneleyo (5).

Kwezi macronutrients zintathu- iprotein, carbs, kunye ne-fat-carbs zinempembelelo enkulu kulawulo lweswekile yegazi. Kungenxa yokuba umzimba uwaqhekeza ube siswekile.

Ke ngoko, abantu abanesifo seswekile banokufuna ukuthatha iidosi ezinkulu ze-insulin, amayeza, okanye zombini xa besitya ii-carbohydrate ezininzi.

Abantu abanesifo seswekile abanayo i-insulin okanye bayanyangeka kwiziphumo zayo. Xa besitya ii-carbs, iswekile yegazi labo inokunyuka iye kumanqanaba anobungozi ngaphandle kokuba kuthathwe amayeza.

Ngaba izidlo zecarb ezisezantsi kakhulu zinganceda ukulawula isifo seswekile?

Izifundo ezininzi zixhasa ukutya okuncinci kwe-carb kunyango lwesifo seswekile (6,,,,, 11).

Ngapha koko, ngaphambi kokufunyanwa kwe-insulin kwi-1921, izidlo ezisezantsi kakhulu zazithathwa njengonyango oluqhelekileyo kubantu abanesifo seswekile ().

Ngaphezu koko, ukutya okuphantsi kwe-carb kubonakala kusebenza kakuhle kwixesha elide xa abantu bebambelela kubo.

Kwisifundo esinye, abantu abane-2 yeswekile batya ukutya okuncinci kwe-carb kwiinyanga ezi-6. Isifo seswekile sahlala silawulwa kakuhle ngaphezulu kweminyaka emi-3 kamva ukuba banamathela kukutya ().

Kwangokunjalo, xa abantu abanesifo seswekile 1 belandela ukutya okunesithintelo kwi-carb, abo balandela ukutya babona ukuphucuka okukhulu kumanqanaba eswekile yegazi kwisithuba seminyaka emi-4 ().

Uphando lubonakalisile ukuba abantu abanesifo seswekile banamava ophuculo lwexesha elide kulawulo lweswekile yegazi ngelixa besitya ukutya okuncinci kwe-carb.

Yeyiphi eyona nto ifunwayo kubantu abanesifo seswekile?

Ukutya okufanelekileyo kwe-carb kubantu abaphila nesifo sikashukela yinto ephikisanayo, naphakathi kwabo baxhasa ukuthintela i-carb.

Izifundo ezininzi zifumene ukuphucuka okumangalisayo kumanqanaba eswekile yegazi, ubunzima bomzimba, kunye nezinye izinto zokumakisha xa ii-carbs zazithintelwe kwiigramu ezingama-20 ngosuku (,).

Ugqirha Richard K. Bernstein, onesifo seswekile sohlobo lwe-1, utye i-30 gram yee-carbs ngemini kwaye uxele ukulawulwa kakuhle kweswekile yegazi kwizigulana zakhe ezilandela irejimeni elifanayo ().

Nangona kunjalo, olunye uphando lubonisa ukuba uthintelo lwe-carb olulinganiselweyo, olufana ne-70-90 gram yee-carbs zizonke, okanye i-20% yeekhalori ezivela kwiikhabhohti, nazo ziyasebenza (,).

Inani elifanelekileyo leecarbs linokuhluka ngokwahlukeneyo, kuba wonke umntu unempendulo eyahlukileyo kwii-carbs.

Ngokutsho kwe-American Diabetes Association (ADA), akukho bukhulu obufanayo-konke ukutya okusebenzela wonke umntu onesifo sikashukela. Izicwangciso zokutya ezizezakho, ezithathela ingqalelo ukhetho lwakho lokutya kunye neenjongo zemetabolic, zezona zilungileyo (17).

I-ADA ikwacebisa ukuba abantu basebenze neqela labo lokhathalelo lwempilo ukumisela ukutya kwe-carb okulungile kubo.

Ukufumanisa inani elifanelekileyo le-carbs, unokufuna ukulinganisa i-glucose yegazi kunye nemitha ngaphambi kokutya kwaye kwakhona kwi-1 ukuya kwiiyure ezimbini emva kokutya.

Ngethuba nje iswekile yakho yegazi ihlala ingaphantsi kwe-140 mg / dL (8 mmol / L), indawo apho umonakalo kwiimbilini unokwenzeka, ungadla i-6 gram, i-10 gram, okanye i-25 gram ye-carbs kwisidlo ngasinye se-carb .

Konke kuxhomekeke kunyamezelo lwakho. Khawukhumbule nje ukuba umgaqo oqhelekileyo yi-carbs encinci oyidlayo, ishukela lakho elincinci liya kuphakama.

Kwaye, endaweni yokuphelisa zonke iikhabho, ukutya okunesondlo se-carb okunempilo kufanelekile kubandakanya izondlo-mninzi, imithombo ephezulu yefayibha, njengemifuno, amajikijolo, amantongomane kunye nembewu.

Ukutya kweCarb phakathi kwe-20-90 gram ngemini kubonisiwe kuyasebenza ekuphuculeni ulawulo lweswekile yegazi kubantu abanesifo seswekile. Nangona kunjalo, kungcono ukuvavanya iswekile yegazi ngaphambi nasemva kokutya ukuze ufumane umda we-carb yakho.

Zeziphi iicarbs ezonyusa amanqanaba eswekile yegazi?

Ekutyeni kwezityalo, iicarbs zinendibaniselwano yesitashi, iswekile kunye nefayibha. Kuphela zizitatshi kunye nezinto zeswekile eziphakamisa iswekile yegazi.

Ifayibha efumaneka ngokwendalo ekutyeni, nokuba inyibilikile okanye ayinyibiliki, ayiphuli ibe siswekile emzimbeni, kwaye ayinyusi amanqanaba eswekile yegazi (18).

Ungayikhupha i-fiber kunye neswekile yotywala ukusuka kumxholo we-carb, ikushiye kunye nomxholo we-carb okanye "net" we-carb. Umzekelo, ikomityi enye yecauliflower iqulethe iigrama ezi-5 zecarbs, ezi-3 zazo zingumsinga. Ke ngoko, umxholo wayo we-carb yomnatha yi-2 gram.

I-prebiotic fiber, enjenge-inulin, ikwabonakalisiwe ukuphucula ukuzila ukutya iswekile yegazi kunye nezinye iimpawu zokumakisha kubantu abanesifo seswekile sesi-2 ().

Iswekile yotywala, efana ne-maltitol, i-xylitol, i-erythritol, kunye ne-sorbitol, zihlala zisetyenziselwa ukwenza iilekese ezingenashukela kunye nezinye iimveliso "zokutya".

Ezinye zazo, ngakumbi i-maltitol, zinokunyusa amanqanaba eswekile yegazi kubantu abanesifo seswekile ().

Ngesi sizathu, sebenzisa isixhobo se-carb ngononophelo, njengoko inani elidweliswe kwileyibhile yemveliso lisenokungachaneki ukuba zonke iikhabho ezinikelwe yi-maltitol zithathiwe zizonke.

Ngapha koko, isixhobo se-carb asisetyenziswanga nguLawulo lokutya kunye noLawulo lweziyobisi (FDA) okanye i-ADA.

Ikhawuntala yecarb inokuba sisixhobo esibalulekileyo. Inika idatha kumakhulu okutya kwii-carbs zizonke, i-carbs yomnatha, ifayibha, iprotein kunye namafutha.

Isitatshi neswekile zonyusa amanqanaba eswekile yegazi, kodwa ifayibha yokutya ayenzi njalo. Iswekile yotywala i-maltitol inokuphakamisa iswekile yegazi.

Ukutya ekufuneka kutyiwe kunye nokutya okunokuphetshwa

Kungcono ukugxila ekutyeni i-carb ephantsi, ukutya okugcweleyo okunesondlo okuninzi.

Kukwabalulekile ukuba unike ingqalelo indlala yomzimba wakho kunye nokuzalisa, nokuba utya ntoni na.

Ukutya ukutya

Ungatya oku kulandelayo kwe-carb ephantsi ude uhluthe. Qiniseka ukuba ufumana iiprotheyini ezaneleyo kwisidlo ngasinye:

• inyama, iinkukhu, kunye nokutya kwaselwandle
• amaqanda
• itshizi
• imifuno engekho esistarch (uninzi lwemifuno ngaphandle kwaleyo idweliswe ngezantsi)
• iavokhado
• yeminquma
• ioyile yomnquma, ioyile yekhokhonathi, ibhotolo, ukhilimu, ukhilimu omuncu, kunye noshizi cream

Ukutya okutyiwa ngokumodareyitha

Ungatya oku kulandelayo kukutya okuncinci, kuxhomekeke kukunyamezelana kwe-carb yakho:

• Amajikijolo: 1 indebe okanye ngaphantsi
• I-Plain, i-yogurt yogurt: 1 indebe okanye ngaphantsi
• I-Cottage cheese: 1/2 indebe okanye ngaphantsi
• Amandongomane namandongomane: 1-2 ii-ounces, okanye 30-60 gram
• Iiflekisi okanye imbewu ye-chia: 2 icephe
• Itshokholethi emnyama (ubuncinci i-85% yecocoa): iigrama ezingama-30 okanye ngaphantsi
• I-squash yasebusika (ithanga, i-acorn, ithanga, ispaghetti, kunye ne-hubbard): 1 indebe okanye ngaphantsi
• Utywala: 1.5 ii-ounces, okanye i-50 gram
• Iwayini ebomvu okanye emhlophe eyomileyo: ii-ounces ezi-4, okanye i-120 gram

Iimbotyi, ezinje ngee-ertyisi, iilentile, kunye neembotyi, ziyimithombo esempilweni yeeprotein, nangona zinee-carbs ngokunjalo. Qiniseka ukuba ubabandakanya kwi-carb count yakho yemihla ngemihla.

Ukunciphisa kakhulu i-carbs kuhlala kunciphisa amanqanaba e-insulin, ebangela ukuba izintso zikhuphe isodiyam kunye namanzi (20).

Zama ukutya ikomityi yomhluzi, iminquma embalwa, okanye okunye ukutya okunetyiwa eninzi yokwenza isodiyam elahlekileyo. Musa ukoyika ukongeza ityuwa ethe kratya kwizidlo zakho.

Nangona kunjalo, ukuba une-congestive heart failure, isifo sezintso, okanye uxinzelelo lwegazi oluphezulu, thetha nogqirha wakho ngaphambi kokunyusa inani le-sodium ekutyeni kwakho.

Ukutya okumele kukuphephe

Oku kutya kuphezulu kwiicarbohydrate kwaye kunokunyusa kakhulu amanqanaba eswekile yegazi kubantu abanesifo seswekile:

• isonka, ipasta, isiriyeli, umbona kunye nezinye iinkozo
• Imifuno enesitatshi, njengeetapile, ibhatata, iiyam kunye netaro
• ubisi
• iziqhamo ngaphandle kwamajikijolo
• ijusi, isoda, inqindi, iti enencasa, njl.
• ibhiya
• iidessert, izinto ezibhakiweyo, iilekese, i-ayisikhrim, njl.

Namathela kukutya okune-carb ephantsi njengenyama, intlanzi, amaqanda, ukutya kwaselwandle, imifuno engekho isitatshi kunye namafutha asempilweni. Gwema ukutya okuphezulu kwii-carbs.

Usuku lwesampula lokutya okuphantsi kakhulu kwe-carb kubantu abanesifo seswekile

Nantsi imenyu yesampulu ene-15 gram okanye ngaphantsi kwee-carbs ezetyiswayo ngesidlo ngasinye. Ukuba unyamezelo lwakho lwe-carb luphezulu okanye lusezantsi, unokuhlengahlengisa ubungakanani bokusebenza.

Isidlo sakusasa: Amaqanda nespinatshi

• Amaqanda ama-3 aphekwe kwibhotolo (1.5 iigrem ze-carbs)
• 1 indebe isosein isipinatshi (3 iigrem zecarbs)

Unokudibanisa amaqanda akho kunye nesipinatshi kunye:

• 1 inkomishi yamaqunube amnyama (6 iigrem zecarbs)
• 1 indebe yekofu kunye nokhilimu kunye nokuzikhethela ngaphandle kweswekile

Zizonke iikhabho ezinokucoleka: 10.5 amagremu

Isidlo sasemini: Isaladi yecobb

• Ii-ounces ezi-3 (i-90 gram) yenkukhu ephekiweyo
• Ii-ounces (30 gram) i-Roquefort ushizi (i-1/2 gram ye-carbs)
• 1 isilayi sebhekoni
• I-1/2 ye-avocado ephakathi (2 gram ye-carbs)
• 1 indebe yeetamatisi ezinqunqiweyo (5 iigrem zecarbs)
• 1 indebe ye-lettuce (1 gram)
• ioli yeoli kunye neviniga

Ungadibanisa isaladi yakho kunye:

• Iigram ezingama-20 (2 izikwere ezincinci) iipesenti ezingama-85 zeetshokholethi ezimnyama (4 iigrem zecarbs)
• Iglasi ye-1 yeti yeti enomkhenkce ngaphandle kokukhetha iswekile

Zizonke iikhabho ezinokucoleka: 12.5 amagremu.

Isidlo sangokuhlwa: I-Salmon enemifuno

• Ii-ounces ezine-salmon eyosiweyo
• I-1/2 indebe ikhuphe i-zucchini (i-3 gram ye-carbs)
• 1 indebe isuse amakhowa (2 iigrem zecarbs)

Ukuxhasa ukutya kwakho kunye nedessert:

• Ii-ounces (120 g) iwayini ebomvu (i-3 gram ye-carbs)
• I-1/2 yekomityi ityunyiwe i-strawberries kunye ne-cream cream
• I-ounce enye i-walnuts (i-6 gram ye-carbs)

Iicarbs zizonke ezinokugaya: iigrama ezili-14

Zizonke iikhabho ezinokucoleka zosuku: iigram ezingama-37

Ukufumana ezinye izimvo, nolu uluhlu lwezidlo ezisixhenxe ezikhawulezayo zokutya, kunye noluhlu lweendlela zokupheka ezisezantsi ze10.

Isicwangciso sokutya sokulawula isifo seswekile kufuneka sivelise ii-carbs ngokulinganayo ngaphezulu kwesidlo esithathu. Isidlo ngasinye kufuneka sibe neprotein eseleyo, amanqatha asempilweni, kunye nenani elincinci leecarbs, ikakhulu ezivela kwimifuno.

Thetha nogqirha wakho ngaphambi kokutshintsha indlela otya ngayo

Xa ii-carbs zithintelwe, kuhlala kukho ukwehla okumangalisayo kwiswekile yegazi.

Ngesi sizathu, ugqirha wakho uhlala eyinciphisa i-insulin kunye namanye amayeza. Ngamanye amaxesha, banokuwaphelisa onke amayeza akho.

Olunye uphononongo luxele ukuba i-17 yama-21 abathathi-nxaxheba abanesifo seswekile sesi-2 bakwazi ukuyeka okanye ukunciphisa amayeza abo eswekile xa ii-carbs zikhawulelwe kwiigram ezingama-20 ngosuku ().

Kwesinye isifundo, abathathi-nxaxheba abanesifo sikashukela se-1 badla ngaphantsi kwe-90 gram ye-carbs ngosuku ngalunye. Iswekile yegazi labo iphuculwe, kwaye bekukho amathuba okuba iswekile esezantsi yegazi ngenxa yokuba idosi ye-insulin yancitshiswa kakhulu ().

Ukuba i-insulin kunye namanye amayeza awahlengahlengiswanga kukutya okuncinci kwe-carb, kukho umngcipheko omkhulu wokuba kwinqanaba eliphantsi kwegazi eliyingozi, ekwabizwa ngokuba yi-hypoglycemia.

Ke ngoko, kubalulekile ukuba abantu abathatha i-insulin okanye amanye amayeza eswekile bathethe nogqirha wabo ngaphambili ukuqala ukutya okuncinci kwe-carb.

Uninzi lwabantu luya kufuna ukunciphisa idosi ye-insulin okanye amanye amayeza eswekile xa ulandela ukutya okuncinci kwe-carb. Ukungakwenzi oko kungakhokelela kumanqanaba eswekile esegazini eyingozi.

Ezinye iindlela zokunciphisa amanqanaba eswekile yegazi

Ukongeza ekulandeleni ukutya okuncinci kwe-carb, imisebenzi yomzimba inokunceda ekulawuleni isifo seswekile ngokuphucula ubuntununtunu be-insulin.

Umdibaniso woqeqesho lokuxhathisa kunye nokuzivocavoca i-aerobic kuluncedo ngakumbi ().

Ukulala okusemgangathweni kubalulekile. Uphando lubonakalise ngokungaguqukiyo ukuba abantu abalele kakubi banomngcipheko okhulayo wokuba nesifo seswekile ().

Olunye uphononongo lwakutsha nje lokufumanisa ukuba abantu abanesifo seswekile abalala i-6.5 ukuya kwi-7.5 yeeyure ngobusuku babenolawulo olungcono lwe-glucose yegazi xa kuthelekiswa nalabo balele ixesha elincinci okanye ngaphezulu ().

Esinye isitshixo kulawulo lweswekile yegazi elungileyo? Ukulawula uxinzelelo lwakho. I-Yoga, qigong, kunye nokucamngca kubonisiwe ukunciphisa iswekile yegazi kunye namanqanaba e-insulin (24).

Ukongeza ekulandeleni ukutya okuncinci kwe-carb, ukuzivocavoca umzimba, ukulala okusemgangathweni, kunye nolawulo loxinzelelo kunokuqhubeka ukuphucula ukhathalelo lweswekile.

Umgca wezantsi

Izifundo zibonisa ukuba ukutya okuphantsi kwe-carb kunokulawula ngokufanelekileyo uhlobo lwe-1 kunye nohlobo lwe-2 yeswekile.

Ukutya okune-carb ephantsi kunokuphucula ukulawulwa kweswekile yegazi, kunciphise iimfuno zamayeza, kunye nokunciphisa umngcipheko weengxaki zeswekile.

Khumbula nje ukuba uthethe nogqirha wakho ngaphambi kokwenza naluphi na utshintsho kwindlela otya ngayo, njengoko amayeza akho anokufuna ukuba uhlengahlengiswe.