Ukubala ama-carbohydrate

Ukudla okuningi kuqukethe ama-carbohydrate (carbs), kufaka phakathi:

• Izithelo neziphuzo zezithelo
• Okusanhlamvu, isinkwa, ipasta, nelayisi
• Imikhiqizo yobisi nobisi, ubisi lwe-soy
• Ubhontshisi, imidumba, namalenti
• Imifino enesitashi njengamazambane nommbila
• Amaswidi afana namakhukhi, uswidi, ikhekhe, ujamu nejeli, uju nokunye ukudla okuqukethe ushukela ongeziwe
• Ukudla okulula okufana nama-chips kanye nama-crackers

Umzimba wakho usheshe uguqule ama-carbohydrate abe ushukela obizwa nge-glucose, okuwumthombo wamandla omzimba wakho omkhulu .. Lokhu kukhuphula ushukela wegazi lakho, noma izinga leglucose egazini.

Ukudla okuningi okuqukethe ama-carbohydrate kunomsoco futhi kuyingxenye ebalulekile yokudla okunempilo. Isifo sikashukela, inhloso akukhona ukukhawulela ama-carbohydrate ekudleni ngokuphelele, kodwa ukuqinisekisa ukuthi awudli kakhulu. Ukudla inani elijwayelekile lama-carbohydrate usuku lonke kungasiza ekugcineni izinga likashukela egazini lakho lizinzile.

Abantu abanesifo sikashukela bangakwazi ukulawula kangcono ushukela wegazi labo uma bebala ukuthi badla ama-carbohydrate amangaki. Abantu abanesifo sikashukela abathatha i-insulin bangasebenzisa ukubalwa kwe-carb ukubasiza ukuthola inani elifanele le-insulin abayidingayo ekudleni.

Udokotela wakho wokudla noma wesifo sikashukela uzokufundisa inqubo ebizwa ngokuthi "ukubalwa kwe-carb."

Umzimba wakho uphendula wonke ama-carbohydrate abe amandla. Kunezinhlobo ezintathu ezinkulu zama-carbohydrate:

• Ushukela
• Isitashi
• Umucu

Amashukela atholakala ngokwemvelo kokunye ukudla futhi enezelwa kokunye. Ushukela uvela ngokwemvelo kulokhu kudla okunothile ngomsoco:

• Izithelo
• Imikhiqizo yobisi nobisi

Ukudla okuningi okuhlanganisiwe nokuhlanjululwe kuqukethe ushukela ongeziwe:

• Uswidi
• Amakhukhi, amakhekhe namakhekhe
• Iziphuzo ezijwayelekile (ezingadli) ezine-carbonated, njenge-soda
• Ama-syrups asindayo, njengalawo afakwe kwizithelo ezisemathinini

Ama-starches atholakala ngokwemvelo ekudleni, futhi. Umzimba wakho uwahlephula ushukela ngemuva kokuwadla. Lokhu kudla okulandelayo kunesitashi esiningi. Eziningi zine-fiber. I-fibre yingxenye yokudla okungaphuliwe ngumzimba. Iyanciphisa ukugaya futhi ikusize uzizwe ugcwele. Ukudla okuqukethe isitashi nefayibha kufaka:

• Isinkwa
• Okusanhlamvu
• Imidumba, njengobhontshisi nezinkukhu
• IPasta
• Ilayisi
• Imifino enesitashi, njengamazambane

Okunye ukudla, okufana ne-jelly beans, kunama-carbohydrate kuphela. Okunye ukudla, njengamaprotheni ezilwane (zonke izinhlobo zenyama, inhlanzi, namaqanda), awanawo ama-carbohydrate.

Ukudla okuningi, ngisho nemifino, kunama-carbohydrate athile. Kodwa imifino eminingi eluhlaza, engeyona yesitashi iphansi kakhulu kuma-carbohydrate.

Iningi labantu abadala abanesifo sikashukela akufanele badle ama-carbohydrate angaphezu kuka-200 amagremu ngosuku. Inani elinconywayo lansuku zonke labantu abadala ngamagremu angama-135 ngosuku, kepha umuntu ngamunye kufanele abe nomgomo wakhe we-carbohydrate. Abesifazane abakhulelwe badinga okungenani ama-gram ayi-175 ama-carbohydrate usuku ngalunye.

Ukudla okuhlanganisiwe kunamalebula akutshela ukuthi ukudla kunamakhabohayidrethi amangaki. Zikalwa ngamagremu. Ungasebenzisa amalebula okudla ukubala ama-carbohydrate owadlayo. Uma ubala i-carb, ukukhonza kulingana nenani lokudla eliqukethe amagremu ayi-15 we-carbohydrate. Usayizi wokuphaka ovezwe kwiphakeji awufani ngaso sonke isikhathi no-1 osebenza ekubaleni kwe-carbohydrate. Isibonelo, uma iphakethe lokudla elisebenza kanye liqukethe amagremu angama-30 we-carbohydrate, iphakethe empeleni liqukethe ukuphakelwa okungu-2 uma ubala i-carb.

Ilebuli yokudla izosho ukuthi usayizi ongu-1 okhonzayo ungubani nokuthi mangaki ama-servings asephakeji. Uma isikhwama samashipsi sithi siqukethe ama-servings ama-2 futhi udla isikhwama sonke, kuzodingeka ukuthi uphindaphinde imininingwane yelebuli ngo-2. Isibonelo, ake sithi ilebula elisesikhwameni samashipsi ithi liqukethe ama-servings ama-2, futhi Ukunikezwa kwe-chips oku-1 kunikeza ngama-gramu ayi-11 we-carbohydrate. Uma udla isikhwama sonke sama-chips, udle amagremu angama-22 ama-carbohydrate.

Kwesinye isikhathi ilebula lizofaka kuhlu ushukela, isitashi kanye nefayibha ngokwehlukana. Isibalo se-carbohydrate sokudla ingqikithi yalezi. Sebenzisa kuphela le nombolo ephelele ukubala ama-carbs akho.

Uma ubala ama-carbs ekudleni okuphekayo, kuzofanela ukalwe ingxenye yokudla ngemuva kokukupheka. Isibonelo, irayisi okusanhlamvu okuphekiwe elinama-gramu ayi-15 we-carbohydrate ngenkomishi engu-1/3. Uma udla inkomishi yelayisi okusanhlamvu okuphekiwe okuphekiwe, uzobe udla ama-gramu angama-45 ama-carbohydrate, noma ama-carbohydrate servings ama-3.

Nazi ezinye izibonelo zokudla nobukhulu bezinsizakalo ezinama-gramu ayi-15 we-carbohydrate:

• Indebe uhhafu (107 amagremu) wezithelo ezisemathinini (ngaphandle kwejusi noma isiraphu)
• Inkomishi eyodwa (109 amagremu) webhece noma amajikijolo
• Izipuni ezimbili (11 amagremu) wezithelo ezomisiwe
• Indebe uhhafu (121 amagremu) we-oatmeal ephekiwe
• Inkomishi eyodwa kwezintathu zepasta ephekiwe (amagremu angama-44) (ingahluka ngokuma)
• Inkomishi eyodwa kwezintathu (amagremu angama-67) erayisi okusanhlamvu okuphekiwe okuphekiwe
• Inkomishi eyodwa-yesine (amagremu angama-51) erayisi okusanhlamvu okuphekiwe okuphekiwe
• Indebe uhhafu (88 amagremu) ubhontshisi okuphekiwe, uphizi noma ummbila
• Ucezu lwesinkwa olulodwa
• Izinkomishi ezintathu (33 amagremu) ama-popcorn (aqhamukile)
• Inkomishi eyodwa (240 milliliters) ubisi noma ubisi lwe-soy
• Ama-ounces amathathu (ama-gramu angama-84) amazambane abhakiwe

Ukuhlanganisa ama-carbohydrate akho

Ingqikithi yama-carbohydrate owadlayo ngosuku yinani lama-carbohydrate kukho konke okudlayo.

Lapho ufunda ukubala ama-carbs, sebenzisa incwadi ye-log, iphepha, noma uhlelo lokusebenza ukukusiza ukulandela umkhondo. Njengoba isikhathi sihamba, kuzoba lula ukulinganisa ama-carbohydrate akho.

Hlela ukubona isazi sokudla njalo ezinyangeni eziyisithupha. Lokhu kuzokusiza uvuselele ulwazi lwakho ngokubalwa kwe-carb. I-dietitian ingakusiza ukuthi unqume inani elifanele le-carbohydrate servings ongayidla usuku ngalunye, ngokuya ngezidingo zakho zekhalori kanye nezinye izinto. Isazi sokudla singancoma nokuthi ukwaba kanjani ukudla kwakho kwe-carbohydrate yansuku zonke ngokulinganayo phakathi kokudla kwakho nokudla okulula.

Ukubalwa kwe-carb; Ukudla okulawulwa yi-carbohydrate; Ukudla okunesifo sikashukela; I-carbohydrate yokubala isifo sikashukela

• Amakhabhohayidrethi ayinkimbinkimbi

Iwebhusayithi yeAmerican Diabetes Association. Hlakanipha ekubaleni kwe-carb. www.diabetes.org/nutrition/understanding-carbs/carb-counting. Kufinyelelwe kuSepthemba 29, 2020.

U-Anderson SL, uTrujillo JM. Thayipha i-2 yesifo sikashukela. Ku: McDermott MT, ed. Izimfihlo ze-Endocrine. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2020: isahluko 4.

UDungan KM. Ukuphathwa kohlobo 2 sikashukela. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, abahleli. I-Endocrinology: Eyabantu Abadala Neyengane. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 48.

• Ama-carbohydrate
• Isifo Sikashukela Ezinganeni Nasebusheni
• Ukudla Kwesifo Sikashukela