Kufanele Udla Ama-Carbs Mangaki Uma Unesifo Sikashukela?

-Delile

• Siyini isifo sikashukela nama-prediabetes?
• Thayipha isifo sikashukela sokuqala
• Thayipha isifo sikashukela sesi-2
• Isifo sikashukela
• Ukudla kuwathinta kanjani amazinga kashukela egazini?
• Ukuvinjelwa kweCarb yesifo sikashukela
• I-carb ephansi kakhulu, izidlo ze-ketogenic
• Ukudla okuphansi kwe-carb
• Ukudla okumaphakathi kwe-carb
• Ukuthola ibanga elifanele
• Ukudla okuphezulu kwe-carb okufanele ukugweme
• Ingabe ukudla okuphansi kwe-carb kuhlala kungcono kakhulu kusifo sikashukela?
• Ungakunquma kanjani ukudla okuphelele kwe-carb
• Okubalulekile

Ukuthola ukuthi mangaki ama-carbs ongawadla uma unesifo sikashukela kungabonakala kudideka.

Imihlahlandlela yokudla evela emhlabeni wonke ngokwesiko incoma ukuthi uthole cishe u-45-60% wama-kilojoule akho ansuku zonke avela kuma-carbs uma unesifo sikashukela (,).

Kodwa-ke, inani elikhulayo lochwepheshe likholelwa ukuthi abantu abanesifo sikashukela kufanele badle ama-carbs ambalwa kakhulu. Eqinisweni, abaningi batusa ngaphansi kwengxenye yalesi samba.

Lo mbhalo ukutshela ukuthi mangaki ama-carbs okufanele uwadle uma unesifo sikashukela.

Siyini isifo sikashukela nama-prediabetes?

I-glucose, noma ushukela wegazi, uwumthombo oyinhloko kaphethiloli wamaseli omzimba wakho.

Uma ngabe unohlobo lwesifo sikashukela sohlobo 1 noma uhlobo lwesibili, ikhono lakho lokucubungula nokusebenzisa ushukela wegazi alisebenzi kahle.

Thayipha isifo sikashukela sokuqala

Kuhlobo lwesifo sikashukela sohlobo 1, amanyikwe akho awakwazi ukukhiqiza i-insulin, ihomoni evumela ushukela ovela egazini lakho ukuba ungene kumaseli akho. Esikhundleni salokho, kufanele kujovwe i-insulin.

Lesi sifo sibangelwa inqubo yokuzimela lapho umzimba wakho uhlasela amaseli akhiqiza i-insulin, abizwa ngama-beta cells. Yize ivame ukutholakala ezinganeni, ingaqala kunoma yimuphi unyaka - noma ngabe usukhulile ().

Thayipha isifo sikashukela sesi-2

Uhlobo lwesifo sikashukela se-2 luvame kakhulu, kubalwa cishe i-90% yokuxilongwa. Njengohlobo 1, ingakhula kubantu abadala nasezinganeni. Kodwa-ke, akuvamile ezinganeni futhi kuvamise ukwenzeka kubantu abakhuluphele ngokweqile noma abakhuluphele ngokweqile.

Kuleli fomu lesifo, amanyikwe akho awakhiqizi i-insulin eyanele noma amaseli akho amelana nemiphumela ye-insulin. Ngakho-ke, ushukela omningi uhlala egazini lakho.

Ngokuhamba kwesikhathi, amaseli akho e-beta angalulaza ngenxa yokukhipha i-insulin eyengeziwe ngokuzama ukwehlisa ushukela wegazi. Futhi zingalimala kusuka emazingeni aphezulu kashukela egazini lakho ().

Isifo sikashukela singatholakala ngezinga eliphakeme lokuzila ushukela wegazi noma izinga eliphakeme le-marker glycated hemoglobin (HbA1c), ekhombisa ukulawula ushukela egazini ezinyangeni ezi-2-3 ().

Isifo sikashukela

Ngaphambi kokuba kutholakale uhlobo lwesifo sikashukela sohlobo lwe-2, amazinga kashukela egazi ayaphakanyiswa kodwa awekho ngokwanele ukuthi angatholakala njengesifo sikashukela. Lesi sigaba saziwa ngama-prediabetes.

I-Prediabetes itholakala ngezinga likashukela egazini elingu-100-125 mg / dL (5.6-6.9 mmol / L) noma izinga le-HbA1c lika-5.7-6.4% ().

Yize kungebona bonke abantu abane-prediabetes eba nohlobo lwesifo sikashukela esingu-2, kulinganiselwa ukuthi cishe u-70% uzogcina ngokuthuthukisa lesi simo ().

Ngaphezu kwalokho, noma ngabe ama-prediabetes engadluleli phambili kushukela, abantu abanalesi simo basengaba sengozini eyengeziwe yesifo senhliziyo, isifo sezinso, nezinye izinkinga ezihlobene namazinga aphezulu kashukela egazini ().

Thayipha isifo sikashukela sohlobo 1 esivela ekubhujisweni kwamaseli e-pancreatic beta, kuyilapho uhlobo lwesifo sikashukela sivela ku-insulin enganele noma ukumelana ne-insulin. Isifo sikashukela sivame ukuqhubekela kusifo sikashukela.

Ukudla kuwathinta kanjani amazinga kashukela egazini?

Izici eziningi, kufaka phakathi ukuzivocavoca umzimba, ukucindezeleka nokugula, zithinta amazinga kashukela egazini lakho.

Lokho kusho ukuthi esinye sezici ezinkulu yilokho okudlayo.

Kuma-macronutrients amathathu - ama-carbs, amaprotheni, namafutha - carbs anomthelela omkhulu kushukela wegazi. Lokho kungenxa yokuthi umzimba wakho uphula ama-carbs abe ushukela, ongena egazini lakho.

Lokhu kwenzeka ngawo wonke ama-carbs, njengemithombo elungisiwe njengama-chip namakhukhi, kanye nezinhlobo ezinempilo njengezithelo nemifino.

Noma kunjalo, ukudla okuphelele kuqukethe i-fiber. Ngokungafani nesitashi noshukela, ifayibha eyenzeka ngokwemvelo ayinyusi amazinga kashukela egazini futhi inganciphisa nalokhu kukhuphuka.

Lapho abantu abanesifo sikashukela bedla ukudla okuphezulu kuma-carbs agayekayo, amazinga kashukela egazini angakhuphuka. Ukudla okuphezulu kwe-carb kudinga imithamo ephezulu ye-insulin noma imithi yesifo sikashukela ukulawula ushukela wegazi.

Njengoba kunikezwe ukuthi abakwazi ukukhiqiza i-insulin, abantu abanesifo sikashukela sohlobo 1 badinga ukujova i-insulin izikhathi eziningana ngosuku, kungakhathalekile ukuthi badlani. Kodwa-ke, ukudla ama-carbs ambalwa kunganciphisa kakhulu umthamo wabo we-insulin wesikhathi sokudla.

Umzimba wakho uphula i-carbs ibe ushukela, ongena egazini lakho. Abantu abanesifo sikashukela abadla ama-carbs amaningi badinga i-insulin noma imithi yokwelapha ukugcina ushukela egazini labo lingakhuphuki kakhulu.

Ukuvinjelwa kweCarb yesifo sikashukela

Izifundo eziningi zisekela ukusetshenziswa komkhawulo we-carb kubantu abanesifo sikashukela.

I-carb ephansi kakhulu, izidlo ze-ketogenic

Ukudla okuphansi kakhulu kwe-carb kuvame ukudala i-ketosis emnene ukuya kokulinganayo, isimo lapho umzimba wakho usebenzisa ama-ketone namafutha, kunokuba ushukela, njengemithombo yawo yamandla eyinhloko.

I-ketosis ivame ukwenzeka ekudleni kwansuku zonke okungaphansi kwama-50 noma ama-30 amagremu we-carbs aphelele noma agayekayo (ama-carbs aphelele asusa i-fiber), ngokulandelana. Lokhu kulingana nama-calories angadluli ku-10% ekudleni okungama-khalori angu-2,000.

I-carb ephansi kakhulu, izidlo ze-ketogenic zibekiwe kubantu abanesifo sikashukela ngisho nangaphambi kokutholakala kwe-insulin ku-1921 ().

Ucwaningo oluningi lubonisa ukuthi ukukhawulela ukudla kwe-carb kuma-20-50 amagremu ama-carbs ngosuku kunganciphisa kakhulu amazinga kashukela egazini, kukhuthaze ukwehla kwesisindo, futhi kuthuthukise impilo yenhliziyo kubantu abanesifo sikashukela (,,,,,,,,,,,).

Ngaphezu kwalokho, lokhu kuthuthukiswa kuvame ukwenzeka ngokushesha okukhulu.

Isibonelo, ocwaningweni lwabantu abanesisindo sokukhuluphala nesifo sikashukela, ukukhawulela ama-carbs ngamagremu angama-21 ngosuku amasonto ama-2 kuholele ekwehleni okuzenzakalelayo kokudla ikhalori, amazinga kashukela aphansi, kanye nokwanda okungama-75% kokuzwela kwe-insulin ().

Esifundweni esincane, esinezinyanga ezi-3, abantu badle ukudla okunomkhawulo wekhalori, okunamafutha amancane noma ukudla okuphansi kwe-carb okuqukethe ama-gramu angama-50 ama-carbs ngosuku.

Iqembu eliphansi le-carb lilinganise ukwehla kwe-0.6% ku-HbA1c futhi lalahlekelwa isisindo esiphindwe kabili kuneqembu elinamafutha aphansi. Ngaphezu kwalokho, ama-44% wabo ayeke okungenani umuthi owodwa wesifo sikashukela, uma kuqhathaniswa ne-11% yeqembu lamafutha aphansi ().

Eqinisweni, ezifundweni eziningana, i-insulin neminye imishanguzo yesifo sikashukela incishisiwe noma imisiwe ngenxa yokuthuthuka kokulawulwa kukashukela egazini (,,,,,).

Ukudla okuqukethe amagremu angama-20-50 we-carbs nakho kukhonjisiwe ekwehliseni amazinga kashukela egazini futhi kwehlise ubungozi besifo kubantu abane-prediabetes (,,).

Esifundweni esincane, seviki le-12, abesilisa abanesisindo kanye nama-prediabetes badle ukudla kwaseMedithera okunqunyelwe amagremu we-30 we-carbs ngosuku. Ushukela egazini labo lokuzila wehlele ku-90 mg / dL (5 mmol / L), ngokwesilinganiso, ophakathi kwebanga elijwayelekile ().

Ngaphezu kwalokho, la madoda alahlekelwe ngamakhilogremu angama-32 (14.5 kg), ngokwesilinganiso, futhi anokwehliswa okukhulu kwe-triglycerides, i-cholesterol nomfutho wegazi, phakathi kwezinye izinzuzo ().

Okubaluleke kakhulu, lawa madoda awabe esahlangabezana nenqubo yesifo se-metabolic ngenxa yokwehliswa koshukela wegazi, isisindo, nezinye izimpawu zempilo.

Yize kukhulunyiwe ukukhathazeka ngokuthi ukudla amaprotheni aphezulu ekudleni okune-carb ephansi kungaholela ezinkingeni zezinso, ucwaningo lwakamuva lwezinyanga eziyi-12 luthole ukuthi ukudla okuphansi kakhulu kwe-carb akuzange kwandise ubungozi besifo sezinso ().

Ukudla okuphansi kwe-carb

Ukudla okuningi kwe-carb kuvimbela ama-carbs kuma-50-100 amagremu, noma ama-calories ayi-10-20%, ngosuku.

Yize kunezifundo ezimbalwa kakhulu zokuvinjelwa kwe-carb kubantu abanesifo sikashukela sohlobo 1, lezo ezikhona zibike imiphumela emihle (,,).

Esifundweni sesikhathi eside kubantu abanesifo sikashukela sohlobo lwe-1 ababeke umkhawulo we-carbs kuma-gramu angama-70 ngosuku, ababambiqhaza babone ukwehla kwabo kwe-HbA1c kusuka ku-7.7% kuye ku-6.4%, ngokwesilinganiso. Ngaphezu kwalokho, amazinga abo we-HbA1c ahlala efanayo eminyakeni eyi-4 kamuva ().

Ukwehliswa kwe-1.3% ku-HbA1c ushintsho olukhulu lokugcina eminyakeni eminingana, ikakhulukazi kulabo abanesifo sikashukela sohlobo 1.

Enye yezinkinga ezinkulu kubantu abanesifo sikashukela sohlobo 1 yi-hypoglycemia, noma ushukela wegazi owela emazingeni aphansi ayingozi.

Esifundweni sezinyanga eziyi-12, abantu abadala abanesifo sikashukela sohlobo lwe-1 abakhawulele ukudla kwe-carb nsuku zonke kube ngaphansi kwama-gramu angama-90 babeneziqephu ezimbalwa ze-82% zoshukela ophansi wegazi kunangaphambi kokuqala ukudla ().

Abantu abanesifo sikashukela sohlobo lwe-2 bangase bazuze ngokunciphisa ukudla kwabo kwansuku zonke kwe-carb (,,).

Ocwaningweni oluncane, lwamaviki ama-5, abesilisa abanesifo sikashukela sohlobo 2 abadle iprotheni ephezulu, ukudla okuphezulu kwe-fiber nge-20% yama-calories ayo avela ku-carbs bathola ukwehliswa kwe-29% kushukela osheshayo wegazi, ngokwesilinganiso ().

Ukudla okumaphakathi kwe-carb

Ukudla okulinganiselwe ngokweqile kwe-carb kunganikeza ngama-100-150 amagremu ama-carbs agayekayo, noma ama-calories angama-20-35%, ngosuku.

Izifundo ezimbalwa ezihlola ukudla okunjalo zibike imiphumela emihle kubantu abanesifo sikashukela (,).

Esifundweni sezinyanga eziyi-12 kubantu abangama-259 abanesifo sikashukela sohlobo 2, labo abalandela ukudla kwaseMedithera okunikezela ngama-35% noma ama-calories ambalwa avela ku-carbs babone ukwehla okukhulu kwe-HbA1c - kusuka ku-8.3% kuye ku-6.3% - ngokwesilinganiso ().

Ukuthola ibanga elifanele

Ucwaningo luqinisekisile ukuthi amazinga amaningi wokuvinjelwa kwe-carb anganciphisa ngempumelelo amazinga kashukela egazini.

Njengoba ama-carbs ephakamisa ushukela wegazi, ukuwanciphisa kunoma yiliphi izinga kungasiza ukulawula amazinga akho.

Isibonelo, uma njengamanje usebenzisa ama-gramu angama-250 ama-carbs ngosuku, ukunciphisa ukudla kwakho kube ngamagremu ayi-150 kufanele kuholele kushukela wegazi ophansi kakhulu ngemuva kokudla.

Lokho kusho ukuthi, ukudla okunomkhawulo kakhulu kwama-20-50 amagremu ama-carbs ngosuku kubonakala kuveza imiphumela emangalisa kakhulu, kuze kufike ekunciphiseni noma nasekuqedeni isidingo semithi ye-insulin noma yesifo sikashukela.

Ucwaningo lukhombisa ukuthi ukuvimba ama-carbs kungasiza abantu abanesifo sikashukela. Ukwehlisa ukudla kwakho kwe-carb, kukhula kakhulu kumazinga kashukela egazini lakho nakwezinye izimpawu zempilo.

Ukudla okuphezulu kwe-carb okufanele ukugweme

Ukudla okuningi okumnandi, okunomsoco, okuphansi kwe-carb kukhulisa amazinga kashukela egazini kancane kuphela. Lokhu kudla kungathokozelwa ngamanani aphakathi nendawo kuya kokukhululekile ekudleni okuphansi kwe-carb.

Kodwa-ke, kufanele ugweme izinto ezilandelayo eziphezulu ze-carb:

• izinkwa, ama-muffin, ama-rolls nama-bagels
• i-pasta, ilayisi, ummbila, nokunye okusanhlamvu
• amazambane, ubhatata, ama-yam, ne-taro
• ubisi neyogathi enoshukela
• izithelo eziningi, ngaphandle kwamajikijolo
• amakhekhe, amakhukhi, ophaya, u-ayisikhilimu namanye amaswidi
• ukudla okulula okufana nama-pretzels, ama-chips nama-popcorn
• ujusi, isoda, itiye elibandisiwe elenziwe ngoshukela, nezinye iziphuzo ezinoshukela
• ubhiya

Khumbula ukuthi akukhona konke lokhu kudla okungenampilo. Isibonelo, izithelo zingaba nomsoco kakhulu. Noma kunjalo, azifanelekile kunoma ngubani ozama ukuphatha amazinga kashukela egazini ngokudla ama-carbs ambalwa.

Ekudleni okuphansi kwe-carb, kufanele ugweme ukudla okufana nobhiya, isinkwa, amazambane, izithelo namaswidi.

Ingabe ukudla okuphansi kwe-carb kuhlala kungcono kakhulu kusifo sikashukela?

Ukudla okuphansi kwe-carb kuye kwaboniswa njalo ukwehlisa ushukela wegazi nokuthuthukisa ezinye izimpawu zempilo kubantu abanesifo sikashukela.

Ngasikhathi sinye, izinhlobo ezithile zokudla okuphezulu kwe-carb zinikezwe imiphumela efanayo.

Isibonelo, ezinye izifundo ziphakamisa ukuthi ukudla okunamafutha amancane noma ukudla okudla imifino kungaholela ekulawuleni ushukela wegazi kangcono kanye nempilo yonke (,,,).

Ocwaningweni lwamaviki awu-12, ukudla okunama-vegan okususelwa elayisi okunama-268 amagremu ama-carbs ngosuku (ama-72% wamakhalori) kwehlise amazinga abahlanganyeli ama-HbA1c ngaphezu kokudla okujwayelekile kwesifo sikashukela ngama-249 amagremu we-carbs wansuku zonke (ama-64% we ama-calories) ().

Ukuhlaziywa kwezifundo ezi-4 kutholakale ukuthi abantu abanesifo sikashukela sohlobo lwe-2 abalandela ukudla okunamafutha aphansi, ama-macrobiotic aqukethe ama-70% carbs athole ukuncipha okuphawulekayo kushukela wegazi nakwezinye izimpawu zempilo ().

Ukudla kwaseMedithera ngokufanayo kuthuthukisa ukulawula ushukela egazini futhi kunikeze nezinye izinzuzo zezempilo kubantu abanesifo sikashukela (,).

Kodwa-ke, kubalulekile ukuthi wazi ukuthi lokhu kudla bekungaqhathaniswa ngqo nokudla okuphansi kwe-carb, kepha kunalokho ngokudla okujwayelekile, okunamafutha amancane asetshenziselwa ukuphathwa kwesifo sikashukela.

Ngaphezu kwalokho, kudingeka olunye ucwaningo ngalezi zidlo.

Ucwaningo lukhombisa ukuthi ukudla okuthile okuphezulu kwe-carb kungasiza ekuphathweni kwesifo sikashukela. Noma kunjalo, ucwaningo luyadingeka.

Ungakunquma kanjani ukudla okuphelele kwe-carb

Yize ucwaningo lukhombisile ukuthi amazinga amaningi e-carb intake angasiza ekulawuleni ushukela wegazi, inani elilungile liyahlukahluka kumuntu ngamunye.

I-American Diabetes Association (ADA) ibivame ukuncoma ukuthi abantu abanesifo sikashukela bathole ama-calories angama-45% kuma-carbs.

Kodwa-ke, i-ADA manje ikhuthaza indlela eqondene nomuntu lapho ukudla kwakho okuhle kwe-carb kufanele kubhekele okuthandayo kokudla kanye nezinhloso ze-metabolic (36).

Kubalulekile ukuthi udle inani lama-carbs lapho uzizwa ungcono kakhulu futhi ungaligcina ngokusobala esikhathini eside esizayo.

Ngakho-ke, ukuthola ukuthi mangaki ama-carbs ongawadinga kudinga ukuhlolwa nokuhlola ukuthola ukuthi yini okukusebenzela kangcono.

Ukunquma i-carb yakho oyisebenzisayo, linganisa ushukela wegazi lakho ngemitha eglucose yegazi ngaphambi kokudla bese uphinde futhi ngemuva kwamahora ayi-1-2 ngemuva kokudla.

Ukuvikela ukulimala kwemithambo yegazi nezinzwa, izinga eliphakeme ushukela wegazi okufanele ufinyelele kulo lingu-139 mg / dL (8 mmol / L).

Kodwa-ke, ungahle uthande ukuhlose ophahleni oluphansi kakhulu.

Ukufeza izinhloso zakho zikashukela egazini, kungadingeka ukuthi ubeke umkhawulo ekudleni kwakho kwe-carb ngaphansi kwama-10, 15, noma ama-25 amagremu ngesidlo ngasinye.

Futhi, ungathola ukuthi ushukela wegazi lakho ukhuphuka kakhulu ngezikhathi ezithile zosuku, ngakho-ke umkhawulo wakho we-carb ongaphezulu ungaphansi kwesidlo sakusihlwa kunokudla kwasekuseni noma kwasemini.

Ngokuvamile, ama-carbs ambalwa owadlayo, ushukela wakho wegazi uzokhula kancane kanye nemithi yesifo sikashukela noma i-insulin oyodinga ukuhlala ebangeni eliphilile.

Uma uthatha imithi ye-insulin noma yesifo sikashukela, kubaluleke kakhulu ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokunciphisa ukudla kwakho kwe-carb ukuqinisekisa umthamo ofanele.

Ukunquma ukudla okuphelele kwe-carb ekuphathweni kwesifo sikashukela kudinga ukuhlola ushukela wegazi lakho nokwenza ukulungisa njengoba kudingeka ngokuya ngempendulo yakho, kufaka phakathi ukuthi uzizwa kanjani.

Okubalulekile

Uma unesifo sikashukela, ukunciphisa ukudla kwakho kwe-carb kungasiza.

Ucwaningo oluningi lukhombisile ukuthi ukudla i-carb nsuku zonke kwama-20-150 amagremu, noma ama-5-35% wama-khalori, akuholeli kuphela ekulawuleni ushukela wegazi kangcono kepha futhi kungakhuthaza ukwehla kwesisindo nokunye ukuthuthukiswa kwezempilo.

Kodwa-ke, abanye abantu bangabekezelela ama-carbs amaningi kunabanye.

Ukuhlola ushukela wegazi lakho nokunaka indlela ozizwa ngayo lapho kuthathwa i-carb ehlukene kungakusiza ukuthi uthole ibanga lakho lokulawula kahle isifo sikashukela, amazinga wamandla, kanye nekhwalithi yempilo.

Kungasiza futhi ukuthola usizo lwabanye. Uhlelo lwethu lokusebenza lwamahhala, i-T2D Healthline, ikuxhumanisa nabantu bangempela abaphila nohlobo 2 lwesifo sikashukela. Buza imibuzo ehlobene nokudla futhi ufune izeluleko kwabanye abakutholayo. Landa uhlelo lokusebenza lwe-iPhone noma i-Android.