Umhlahlandlela Wokudla Okunempilo Okuphansi Kwe-Carb Nesifo Sikashukela

-Delile

• Siyini isifo sikashukela, futhi ukudla kudlala yiphi indima?
• Ingabe ukudla okuphansi kakhulu kwe-carb kungasiza ukuphatha isifo sikashukela?
• Yikuphi ukudla okungcono kakhulu kwe-carb kubantu abanesifo sikashukela?
• Yimaphi ama-carbs akhulisa amazinga kashukela egazini?
• Ukudla okufanele kudliwe nokudla okufanele kukugwebe
• Ukudla okufanele kudliwe
• Ukudla okufanele kudliwe ngokulinganisela
• Ukudla okufanele sikugweme
• Usuku lwesampula lokudla okuphansi kakhulu kwe-carb kubantu abanesifo sikashukela
• Ukudla kwasekuseni: Amaqanda nesipinashi
• Isidlo sasemini: Isaladi ye-cobb
• Isidlo sakusihlwa: I-Salmon enemifino
• Ama-carbs aphelele agayekayo osuku: ama-37 amagremu
• Khuluma nodokotela wakho ngaphambi kokushintsha indlela odla ngayo
• Ezinye izindlela zokwehlisa amazinga kashukela egazini
• Okubalulekile

Isifo sikashukela yisifo esingelapheki esithinta abantu abaningi emhlabeni wonke.

Njengamanje, abantu abangaphezu kwezigidi ezingama-400 banesifo sikashukela emhlabeni wonke (1).

Yize isifo sikashukela siyisifo esiyinkimbinkimbi, ukugcina amazinga kashukela egazini anganciphisa kakhulu ubungozi bezinkinga (2,).

Enye yezindlela zokufeza amazinga kashukela angcono ukulandela ukudla okuphansi kwe-carb.

Lo mbhalo uhlinzeka ngokuningiliziwe okuningiliziwe kokudla okuphansi kakhulu kwe-carb ekuphatheni isifo sikashukela.

Siyini isifo sikashukela, futhi ukudla kudlala yiphi indima?

Ngesifo sikashukela, umzimba awukwazi ukucubungula kahle ama-carbohydrate.

Imvamisa, lapho udla ama-carbs, ahlukaniswa abe amayunithi amancane kashukela, agcina njengoshukela wegazi.

Lapho amazinga kashukela egazi enyuka, amanyikwe aphendula ngokukhiqiza i-hormone insulin. Le hormone ivumela ushukela wegazi ungene kumaseli.

Kubantu abangenaso isifo sikashukela, amazinga kashukela egazini ahlala ngaphakathi kobubanzi obuncane usuku lonke. Kulabo abanesifo sikashukela, noma kunjalo, lolu hlelo alusebenzi ngendlela efanayo.

Le yinkinga enkulu, ngoba ukuba namazinga kashukela aphezulu kakhulu futhi aphansi kakhulu kungadala ukulimala okukhulu.

Kunezinhlobo eziningana zesifo sikashukela, kodwa ezimbili ezivame kakhulu uhlobo lwesifo sikashukela sohlobo 1 nohlobo 2. Zombili lezi zimo zingenzeka noma kunini.

Kuhlobo lwesifo sikashukela sohlobo 1, inqubo yokuzilimaza komzimba ibulala amaseli we-beta akhiqiza i-insulin emanyikwe. Abantu abanesifo sikashukela bathatha i-insulini izikhathi eziningana ngosuku ukuqinisekisa ukuthi i-glucose ingena kumaseli futhi ihlale isezingeni eliphilile egazini ().

Kuhlobo lwesifo sikashukela sohlobo 2, amangqamuzana e-beta ekuqaleni akhiqiza i-insulin eyanele, kodwa amaseli omzimba amelana nesenzo sawo, ngakho-ke ushukela wegazi uhlala uphakeme. Ukunxephezela, amanyikwe akhiqiza i-insulin eyengeziwe, ezama ukwehlisa ushukela wegazi.

Ngokuhamba kwesikhathi, amaseli we-beta alahlekelwa amandla awo okukhiqiza i-insulin eyanele (5).

Kula macronutrients amathathu - amaprotheni, carbs, namafutha - carbs anomthelela omkhulu ekuphatheni ushukela wegazi. Lokhu kungenxa yokuthi umzimba uwaphula abe ushukela.

Ngakho-ke, abantu abanesifo sikashukela kungadingeka bathathe imithamo emikhulu ye-insulin, imithi, noma bobabili lapho bedla ama-carbohydrate amaningi.

Abantu abanesifo sikashukela abanayo i-insulin noma abakwazi ukumelana nemiphumela yayo. Lapho bedla ama-carbs, ushukela wegazi labo ungakhuphukela emazingeni angaba yingozi ngaphandle kokuthi kuthathwe imithi.

Ingabe ukudla okuphansi kakhulu kwe-carb kungasiza ukuphatha isifo sikashukela?

Izifundo eziningi zisekela ukudla okuphansi kwe-carb ekwelapheni isifo sikashukela (6,,,,, 11).

Eqinisweni, ngaphambi kokutholakala kwe-insulin ku-1921, ukudla okuphansi kakhulu kwe-carb kwakubhekwa njengokwelashwa okujwayelekile kubantu abanesifo sikashukela ().

Ngaphezu kwalokho, ukudla okuphansi kwe-carb kubonakala kusebenza kahle esikhathini eside lapho abantu benamathela kuzo.

Kwesinye isifundo, abantu abanesifo sikashukela sohlobo lwe-2 badle ukudla okuphansi kwe-carb izinyanga eziyisithupha. Isifo sikashukela sahlala siphethwe kahle eminyakeni engaphezu kwengu-3 kamuva uma babambelela ekudleni ().

Ngokufanayo, lapho abantu abanesifo sikashukela sohlobo 1 belandela ukudla okunomkhawulo we-carb, labo abalandela indlela yokudla babone intuthuko enkulu emazingeni kashukela esikhathini esiyiminyaka engu-4 ().

Ucwaningo luye lwabonisa ukuthi abantu abanesifo sikashukela bathola ukuthuthukiswa kwesikhathi eside ekuphatheni ushukela wegazi ngenkathi bedla ukudla okuphansi kwe-carb.

Yikuphi ukudla okungcono kakhulu kwe-carb kubantu abanesifo sikashukela?

Ukudla okuhle kwe-carb kubantu abaphila nesifo sikashukela kuyisihloko esiphikisayo, ngisho naphakathi kwalabo abasekela ukuvinjelwa kwe-carb.

Ucwaningo oluningi luthole ukuthuthuka okuphawulekayo emazingeni kashukela egazini, isisindo somzimba, nakwezinye izimpawu lapho ama-carbs enqunyelwe kuma-gramu angama-20 ngosuku (,).

UDkt.Richard K. Bernstein, onesifo sikashukela sohlobo 1, udle amagremu angama-30 ama-carbs ngosuku futhi wabhala ukuphathwa okuhle kakhulu koshukela wegazi ezigulini zakhe ezilandela uhlobo olufanayo ().

Kodwa-ke, olunye ucwaningo lubonisa ukuthi ukuvinjelwa kwe-carb okulinganiselwe, njengama-70-90 amagremu we-carbs ephelele, noma i-20% yama-calories avela ku-carbs, nakho kuyasebenza (,).

Inani elifanele lama-carbs lingahluka futhi ngamunye, ngoba wonke umuntu unempendulo eyingqayizivele kuma-carbs.

Ngokwe-American Diabetes Association (ADA), akukho ukudla okulingana nosayizi owodwa okusebenzela wonke umuntu onesifo sikashukela. Izinhlelo zokudla ezenziwe zaba ngezakho, ezibhekelela okuncamelayo kokudla kwakho nezinhloso zemetabolic, zihamba phambili (17).

I-ADA ibuye yancoma ukuthi abantu basebenze nethimba labo lezokunakekelwa kwezempilo ukunquma ukuphuza i-carb okulungele bona.

Ukuze uthole inani lakho elifanele lama-carbs, ungahle ufune ukukala ushukela wegazi lakho ngemitha ngaphambi kokudla uphinde uphinde uphinde uphinde uphinde emva kwamahora ama-1 noma amabili udlile.

Uma nje ushukela wakho wegazi uhlala ungaphansi kwe-140 mg / dL (8 mmol / L), iphuzu lapho umonakalo wezinzwa ungenzeka khona, ungadla ama-6 amagremu, ama-10 amagremu, noma ama-25 amagremu we-carbs ngesidlo ngasinye ekudleni okuncane kwe-carb .

Konke kuncike ekubekezeleleni kwakho siqu. Mane ukhumbule ukuthi umthetho ojwayelekile ama-carbs amancane owadlayo, ushukela wakho wegazi uzokhula kancane.

Futhi, kunokuba ususe wonke ama-carbs, ukudla okunempilo okuphansi kwe-carb kufanele empeleni kufake izakhi ezinesisindo, imithombo ephezulu ye-fiber carb, njengemifino, amajikijolo, amantongomane nembewu.

Ukutholakala kweCarb phakathi kwama-20-90 amagremu ngosuku kukhonjisiwe ukuthi kuyasebenza ekuthuthukiseni ukuphathwa koshukela wegazi kubantu abanesifo sikashukela. Kodwa-ke, kungcono ukuhlola ushukela wegazi ngaphambi nangemva kokudla ukuthola umkhawulo wakho we-carb.

Yimaphi ama-carbs akhulisa amazinga kashukela egazini?

Ekudleni kwezitshalo, ama-carbs ahlanganisa inhlanganisela yesitashi, ushukela kanye nefayibha. Izakhi zesitashi noshukela kuphela ezikhulisa ushukela wegazi.

I-Fiber etholakala ngokwemvelo ekudleni, noma ngabe iyancibilika noma ayincibiliki, ayihlehli ibe ushukela emzimbeni, futhi ayinyusi amazinga kashukela egazini (18).

Empeleni ungasusa i-fiber noshukela utshwala kokuqukethwe kwe-carb, kukushiye nokuqukethwe okugayekayo noma "kwenetha" kwe-carb. Isibonelo, inkomishi eyodwa yekholifulawa iqukethe amagremu ama-5 ama-carbs, ama-3 awo ayi-fiber. Ngakho-ke, okuqukethwe kwayo kwe-carb net kungu-2 gramu.

I-fibre ye-prebiotic, efana ne-inulin, ikhonjisiwe ukuthi ithuthukisa ushukela wegazi osheshayo kanye nezinye izimpawu zempilo kubantu abanesifo sikashukela sohlobo 2 ().

Izidakamizwa ezinoshukela, njenge-maltitol, i-xylitol, i-erythritol, ne-sorbitol, zivame ukusetshenziselwa ukwenza uswidi ongenashukela neminye imikhiqizo "yokudla".

Ezinye zazo, ikakhulukazi i-maltitol, zingakhuphula amazinga kashukela egazini kubantu abanesifo sikashukela ().

Ngalesi sizathu, sebenzisa ithuluzi le-carb ngokuqapha, njengoba isibalo esisohlwini lwelebula lomkhiqizo singahle singabi nenembile uma wonke ama-carbs anikelwe yi-maltitol ekhishwa enanini.

Ngaphezu kwalokho, ithuluzi le-carb net alisetshenziswa yi-Food and Drug Administration (FDA) noma i-ADA.

Lesi sibali se-carb singaba ngumthombo obalulekile. Inikeza idatha yezinkulungwane zokudla kuma-carbs aphelele, ama-carbs enetha, i-fiber, amaprotheni namafutha.

Isitashi noshukela kuphakamisa amazinga kashukela egazini, kepha i-fiber yokudla ayikhulisi. I-sugar alcohol maltitol nayo ingaphakamisa ushukela wegazi.

Ukudla okufanele kudliwe nokudla okufanele kukugwebe

Kungcono ukugxila ekudleni i-carb ephansi, ukudla okuphelele okunomsoco omningi.

Kubalulekile futhi ukunaka ukulamba nokugcwala komzimba wakho, ngokungakhathaleki ukuthi udlani.

Ukudla okufanele kudliwe

Ungadla okulandelayo ukudla okuphansi kwe-carb uze usuthe. Futhi qiniseka ukuthi uthola amaprotheni anele esidlweni ngasinye:

• inyama, izinkukhu nezinhlanzi zasolwandle
• amaqanda
• ushizi
• imifino engenaso isitashi (imifino eminingi ngaphandle kwaleyo ebhalwe ngezansi)
• ukwatapheya
• iminqumo
• uwoyela womnqumo, uwoyela kakhukhunathi, ibhotela, ukhilimu, ukhilimu omuncu, noshizi kakhilimu

Ukudla okufanele kudliwe ngokulinganisela

Ungadla lokhu kudla okulandelayo ngamanani amancane ekudleni, kuya ngokubekezelelana kwakho kwe-carb:

• Amajikijolo: 1 inkomishi noma ngaphansi
• I-Plain, i-yogurt yamaGrikhi: 1 inkomishi noma ngaphansi
• I-Cottage shizi: 1/2 indebe noma ngaphansi
• Amantongomane namantongomane: ama-1-2 amagremu, noma amagremu angama-30-60
• Amafilakisi noma imbewu ye-chia: 2 wezipuni
• Ushokoledi omnyama (okungenani u-85% cocoa): amagremu angama-30 noma ngaphansi
• I-squash yasebusika (i-butternut, i-acorn, ithanga, i-spaghetti, ne-hubbard): 1 inkomishi noma ngaphansi
• Utshwala: ama-1.5 ounces, noma ama-50 amagremu
• Iwayini elibomvu noma elimhlophe elomile: ama-ounces ama-4, noma ama-gramu ayi-120

Ama-legumes, njengophizi, udali nobhontshisi, yimithombo enempilo yamaprotheni, noma enawo ama-carbs. Qiniseka ukuthi uzifaka ekubalweni kwakho kwe-carb yansuku zonke.

Ukwehlisa kakhulu ama-carbs kuvame ukwehlisa amazinga e-insulin, okwenza izinso zikhulule i-sodium namanzi (20).

Zama ukudla inkomishi yomhluzi, iminqumo embalwa, noma okunye ukudla okunosawoti ophansi okwenzela i-sodium elahlekile. Ungesabi ukufaka usawoti owengeziwe omncane ekudleni kwakho.

Kodwa-ke, uma une-congestive heart failure, isifo sezinso, noma umfutho wegazi ophakeme, khuluma nodokotela wakho ngaphambi kokukhulisa inani le-sodium ekudleni kwakho.

Ukudla okufanele sikugweme

Lokhu kudla kuphakeme kuma-carbohydrate futhi kungakhuphula kakhulu amazinga kashukela egazini kubantu abanesifo sikashukela:

• isinkwa, ipasta, okusanhlamvu, ummbila nezinye izinhlamvu
• imifino enesitashi, njengamazambane, ubhatata, ama-yam, ne-taro
• ubisi
• izithelo ngaphandle kwamajikijolo
• ijusi, isoda, isibhakela, itiye elinoshukela, njll.
• ubhiya
• ama-dessert, izimpahla ezibhakiwe, uswidi, u-ayisikhilimu, njll.

Namathela ekudleni okuphansi kwe-carb njengenyama, inhlanzi, amaqanda, ukudla kwasolwandle, imifino engeyona isitashi, namafutha enempilo. Gwema ukudla okunama-carbs amaningi.

Usuku lwesampula lokudla okuphansi kakhulu kwe-carb kubantu abanesifo sikashukela

Nayi imenyu eyisampula enama-gramu ayi-15 noma ngaphansi kwama-carbs agayekayo ngesidlo ngasinye. Uma ukubekezelelana kwakho kwe-carb kuphakeme noma kungaphansi, ungalungisa osayizi bokuphaka.

Ukudla kwasekuseni: Amaqanda nesipinashi

• Amaqanda ama-3 aphekwe ebhotela (1.5 amagremu we-carbs)
• 1 inkomishi esuswe isipinashi (3 amagremu ama-carbs)

Ungabhangqa amaqanda akho nesipinashi no:

• 1 inkomishi amajikijolo (6 amagremu we-carbs)
• 1 inkomishi yekhofi enokhilimu noswidi ongenawo ushukela

Ama-carbs aphelele agayekayo: 10.5 amagremu

Isidlo sasemini: Isaladi ye-cobb

• Ama-ounces amathathu (90 amagremu) inkukhu ephekiwe
• Ama-ounces angu-1 (30 amagremu) Ushizi weRoquefort (1/2 gram we-carbs)
• 1 isigaxa sebhekeni
• I-1/2 ukwatapheya ophakathi (2 amagremu ama-carbs)
• 1 inkomishi utamatisi oqoshiwe (5 amagremu we-carbs)
• 1 inkomishi shredded ulethisi (1 gram of carbs)
• amafutha omnqumo neviniga

Ungabhangqa isaladi lakho no:

• 20 amagremu (izikwele ezimbili ezincane) 85% ushokoledi omnyama (4 amagremu ama-carbs)
• 1 ingilazi yetiye elibandayo elinoswidi ongazikhethela ongenawo ushukela

Ama-carbs aphelele agayekayo: 12.5 amagremu.

Isidlo sakusihlwa: I-Salmon enemifino

• Ama-ounces ama-salmon amane agayiwe
• 1/2 indebe isuse zucchini (3 amagremu we-carbs)
• 1 inkomishi isuswe amakhowe (2 amagremu ama-carbs)

Ukwanelisa isidlo sakho kanye nophudingi:

• 4 ounces (120 g) iwayini elibomvu (3 amagremu ama-carbs)
• I-1/2 inkomishi isikiwe ama-strawberry ngokhilimu ophehliwe
• Ama-walnuts ayi-1 aqoshiwe (6 amagremu ama-carbs)

Ama-carbs aphelele agayekayo: amagremu ayi-14

Ama-carbs aphelele agayekayo osuku: ama-37 amagremu

Ngemibono eyengeziwe, nalu uhlu lokudla okuyisikhombisa okusheshayo kwe-carb, kanye nohlu lwama-recipe we-carb aphansi ayi-101.

Uhlelo lokudla lokuphatha isifo sikashukela kufanele lube ne-carbs ngokulinganayo ngaphezu kokudla okuthathu. Ukudla ngakunye kufanele kuqukethe ibhalansi yamaprotheni, amafutha anempilo, kanye nenani elincane lama-carbs, ikakhulukazi avela emifino.

Khuluma nodokotela wakho ngaphambi kokushintsha indlela odla ngayo

Lapho ama-carbs evinjelwe, imvamisa kuba nokwehla okumangazayo koshukela wegazi.

Ngalesi sizathu, udokotela wakho uvame ukunciphisa i-insulin yakho neminye imithamo yemithi. Kwezinye izimo, bangaqeda imithi yakho ngokuphelele.

Ucwaningo oluthile lubike ukuthi abahlanganyeli be-17 kwabangu-21 abanesifo sikashukela sohlobo 2 bakwazile ukumisa noma ukunciphisa imishanguzo yabo yesifo sikashukela lapho ama-carbs enqunyelwe kumagremu angama-20 ngosuku ().

Kwesinye isifundo, abahlanganyeli abanesifo sikashukela sohlobo 1 badle ngaphansi kwama-gramu angu-90 ama-carbs usuku ngalunye. Iglucose yegazi labo yathuthuka, futhi ayemancane amathuba okuthi ushukela wegazi uphansi ngoba imithamo ye-insulin yehliswa kakhulu ().

Uma i-insulin neminye imishanguzo ingalungiswa ukuze kudliwe i-carb ephansi, kunengozi enkulu yokuba nezinga eliphansi eliyingozi le-glucose egazini, eyaziwa nangokuthi yi-hypoglycemia.

Ngakho-ke, kubalulekile ukuthi abantu abathatha i-insulin noma eminye imithi yesifo sikashukela bakhulume nodokotela wabo ngaphambi ukuqala ukudla okuphansi kwe-carb.

Iningi labantu lizodinga ukunciphisa umthamo wabo we-insulin noma eminye imishanguzo yesifo sikashukela lapho ulandela ukudla okuphansi kwe-carb. Ukungenzi njalo kungaholela emazingeni kashukela egazini ayingozi.

Ezinye izindlela zokwehlisa amazinga kashukela egazini

Ngaphezu kokulandela ukudla okuphansi kwe-carb, ukuvivinya umzimba kungasiza ekuphatheni isifo sikashukela ngokuthuthukisa ukuzwela kwe-insulin.

Inhlanganisela yokuqeqeshwa kokumelana nokuzivocavoca nge-aerobic inenzuzo ikakhulukazi ().

Ukulala kwekhwalithi nakho kubalulekile. Ucwaningo lukhombise ngokungaguquguquki ukuthi abantu abalele kahle banengozi eyengeziwe yokuthola isifo sikashukela ().

Ucwaningo oluthile lwakamuva luthole ukuthi abantu abanesifo sikashukela abalala amahora angu-6.5 kuye kwayi-7.5 ubusuku ngabunye babenokuphathwa okungcono kweglucose uma kuqhathaniswa nalabo abalele isikhathi esincane noma ngaphezulu ().

Esinye isihluthulelo sokuphathwa kahle kukashukela egazini? Futhi ukulawula ukucindezeleka kwakho. I-Yoga, qigong, nokuzindla kukhonjisiwe ekwehliseni ushukela wegazi namazinga e-insulin (24).

Ngaphezu kokulandela ukudla okuphansi kwe-carb, ukuvivinya umzimba, ukulala kwekhwalithi nokulawulwa kwengcindezi kungathuthukisa ukunakekelwa kwesifo sikashukela.

Okubalulekile

Ucwaningo lukhombisa ukuthi ukudla okuphansi kwe-carb kungaphatha kahle uhlobo 1 kanye nohlobo 2 sikashukela.

Ukudla okuphansi kwe-carb kungathuthukisa ukuphathwa koshukela wegazi, kunciphise izidingo zemithi, futhi kunciphise ubungozi bezinkinga zesifo sikashukela.

Mane ukhumbule ukukhuluma nodokotela wakho ngaphambi kokwenza ushintsho ekudleni, njengoba imithamo yakho yemithi ingadinga ukulungiswa.