Kune nzira dzakawanda dzekugadzirira kudya apo une Chirwere chechipiri cheshuga. Imwe michero inogara ichifanirwa kufungidzirwa ishuga. Carbohydrates ndiyo macronutrient iyo inokonzera sutu yeropa yakawanda. Kana dzikadyiwa, dzinoshanduka kuva shuga uye dzinoshanda semuviri wekutanga. Kana zvasvika pakugadzira kudya, American Diabetes Association inokurudzira kuti zvirongwa zvekudya zvive zvakasiyana-siyana zvichienderana nezvinhu zvakasiyana-siyana zvinosanganisira mararamiro ehupenyu, mishonga yemishonga, uremu, nezvimwewo.
Carbohydrate kuverenga nderimwe rudzi urongwa hwekudya hunogadziriswa - hunofanirwa nemararamiro akashanda umo kudya kunogona kudyiwa pamhanya uye kure nemusha. Kuverenga carbs kunobatsira zvikuru pakurapa kwehutano hweropa pamwe nekurehwa kwekurema.
Chirwere Cheshuga Chine Mwana Akakosha Karongwa Wekuverenga
Chiremba wako kana kuti dietitian anogona kukubatsira kuti uone kuti ma carbs mangani aunofanira kuva nawo , kusanganisira kudya uye kudya. Mukuedza kugadzira zvirongwa izvi zvekudya, ivo vachafunga nezvemhando yako yemishonga, mararamiro ezvimwe zvinhu zvakadai sekurovedza muviri, kudya kwemazuva ano, kuyerwa, urefu, hutano, hutano hwakakwana. Kuongororwa kwekuti iwe unopindura sei kune dzimwe mhando uye zviyero zve-carbohydrate inovabatsirawo kugadzira chirongwa chekudya pachavo.
Iwe unogona kubvunzwa kuti utarise huwandu hwehuga hwehuga usati wadya uye maawa maviri mushure mekudya kuti uone kuti muviri wako unopindura sei zvimwe zvokudya uye zvimwe zvokudya zvinosanganiswa. Iwewo unogona kubvunzwa kuti unyore mhando yezvokudya zvaunenge uchidya uye kuti zvakadini kuti vagoverenga kuti vangani makateji anodyiwa pane imwe yezvokudya zvenyu.
Izvo zvinofadza zvichava kuti huwandu hwehuga hwehuga hunobuda sei mushure mekudya uye kana uchiita sewe unoshanda zvekare kune carbs pane dzimwe nguva dzekudya. The American Academy of Diabetes inokurudzira kuti vanhu vane chirwere cheshuga vanofanira kuva nerukisi yeropa pasi pe 180mg / dL maawa maviri mushure mekutanga kwekudya. Ramba uchifunga mupfungwa, kunyange zvakadaro, zvinokonzerwa nehuga yega yega inofanira kunge yakasiyana.
Iwe unogona kugamuchira kabhaidhirate kuverenga zvichienderana nehuwandu hwemakori ezuva nezuva. Iko yeji yemakrohydrates inofanira kunge yakasarudzwa maererano nehupenyu hwehuga, zvinorema, nezvimwe.
Ndeapi Makarofu Kwandiri?
Zvinyorwa zvinowanzodiwa ndezvikamu makumi mashanu nemakumi mana nemakumi mana zvema carbs pazvokudya uye 15 kusvika ku30 gm carbs nehokudya. Zvisinei, isu tose takasiyana, izvo zvinoreva kuti tose tinoda marudzi akasiyana ezvirongwa zvekudya. Chirongwa chako chekudya chakakodzera chinofanira kuenderana nemhando yako yemararamiro, zvokudya zvinowanikwa uye zvisingadi, kuyerwa, uye kuti muviri wako unoita sei panguva iyoyo yekudya. Shandisa neboka rako rehutano kuti ugadzire chirongwa chakanaka chekudya chinokodzera zvido zvako.
Ndezvipi Zvokudya Zvine Zvine Carbohydrates?
- Zvokudya zveStarty (sechingwa, mupunga, pasta) uye michero yemashizha (sezvakaita mbatata uye chibage)
- Zvibereko nemiti yemichero
- Mbeu kana mboro
- Misi uye yogurt (tese inonzi seprotini)
- Mavhisi, mashokeri, soda uye zvokudya zvakawanda zvisina kudya
Nzira Yokuverenga Nhahydrates
Zvokudya zvako zvekudya kana chirevhisi chekudzidzisa chirwere cheshuga chinogona kukudzidzisa iwe kuverenga mahydrohydrates. Vachadzokorora mavara mauri kuti akubatsire kuziva gorojidha. Mukuwedzera, vanogona kukupa nemari uye mazano ekuverenga kwezvokudya zvisina mavara. Kazhinji, vanhu vanoverenga magiramu ega egajijidhi. Vamwe vanhu vachiri kushandisa nzira yakwegura yemakrohydrates kuverenga uye kuverenga maitiro e-carbohydrates per meal.
Somuenzaniso, imwe carb inoshandiswa = 15 gm carbs. Kana iwe wakarayirwa magiramu 60 emakrob echingwa chimwe chete, iyo yaizofananidza nehutatu yezvigadzirwa (60 yakapatsanurwa ne15).
Carb kuverenga inogona kuwanikwa kubva:
- Zvokudya mabhuku, mabhuku, mawebsite, mapurogiramu
- Carbohydrate exchange list
- Zvokudya zvinogona "kuongororwa" kuti uite maonero epedyo emakrobhohydrate servings
- Chiremba wako kana kuti dietitian angave ane zvipo nemuenzaniso wekushanda kwecarb
Mienzaniso Yekushandira Rimwe Carb
Kuwana nhamba ye carb kubva pakero yezvokudya kana kuwanikwa kwezvokudya zvinowedzera. Zvisinei, kana izvi zvisipo, pfungwa dzakawanda dzekodhi imwe inoshandiswa kwezvokudya zvinowanzo:
- Chimwe chiduku chiduku chezvibereko (kukura kwetennis ball)
- Chimwe chiduku chechingwa
- Rimwe matanhatu-inch tortilla
- Half hamburger bun, Shona muffin
- Imwe imwe kapu yakazara kana yakagadzirwa-isina kutapira isinafatisa kana yogashi-mafuta
- Imwe mukombe wemukaka
- Chetatu mukombe wepasta yakagadzirwa, mupunga, bhari, couscous
- Zviduku (3oz) mbatata
- Halfu mukombe wezviyo, nyemba, peas
- Half cup oatmeal
- Nechipfuva yechitatu yekombe yemvura inotonhora
- Vanokwana mana kusvika matanhatu
- Zvirongo zvitatu zvinoputika
- Nhamba nhatu dzekuku
- Half shoma shoma ye fries
- Ima-inch square square cake kana brownie pasina frosting kana maviri madogokiki
- Rimwe tbsp. uchi kana shuga
- Imwe mukombe wekudya
Eyeballing Kushumira Masikisi eKaridhydrate
- Rimwe kapu = chibhakera, tennis bhora kana baseball
- Half cup = hafu yebhobho, bhuruzi kana kuti ice cream scoop
- Quarter cup = shoma shoma
- Rimwe tbsp = rimwe chigunwe
- Mbili tbsp = rimwe girazi
- Imwe tsp = imwe dice kana Tira inoyerera
Zvinhu Zvimwe Zvinobatsira Kuziva
- Carbs inokwidza mashuga eropa zvakakurumidza uye nekubudirira kupfuura chero chimwe chikamu chekudya.
- Inenge 100% ye carbs muzvokudya zvaunodya zvinoshandurwa kuva glucose mukati memaminitsi 90 ezvokudya.
- Kudya kushandiswa kwemapuroteni nega ega egaidhydrate kushumira kunobatsira kuchengetedza utachiona hwehuga hwakasimba. Rimwe kushandiswa kweprotheni inokwana magiramu manomwe emapuroteni. Zvimwe zvidzidzo zvinototaura kuti kudya mapuroteni kutanga kukonzera ropa sutu .
- Kudya kudya uye kunopedza kudya kwemaawa maviri kusvika matatu kunobatsirawo kugadzikana kwehuga hwehuga.
- Usakanganwa kutarisa kushumira masimba. Zvokudya zvinogona kuve nezvakawanda kupfuura imwechete kushumira.
Yakavandudzwa: June 13, 2016 naBarbie Cervoni MS, RD, CDE
Sources:
Carbohydrates Kuverenga. American Diabetes Association. Yakasvika: 08/15/2011
Johnson, Mary A. "Carbohydrate Kuverengera Vanhu vane Chirwere Cheshuga 2." Diabetes Spectrum 2000 13 (3): 149
Shukla A, Iliescu R, Thomas C, Aronne L. "Zvokudya Zvine Mukana Unokosha Pamusoro peGlucose uye Postulin Level." Chirwere cheshuga. 2015; 38 (7): e98-e99. Inowanikwa pa-line. Nhasi 17, 2015:
American Diabetes Association. Maitiro ekurapa muShuga - 2015. Diabetes Care . 2015 Jan; 38 (Suppl 1): S1-90.