Nhungamiro Yokuita Kuti Iwe Ufunge NezveKhahydrates
Mahydrohydrates anowanikwa mune zvakasiyana-siyana zvekudya - marara (chingwa, zviyo, pasta), michero, mukaka, yogour, legumes (nyemba), mishonga yemashizha (mazai, chibage, mbatatisi) uye shuga zvokudya. Carbohydrates ndiwo masimba makuru emuviri. Kana inenge yakagadzirwa, magidhainikiti anotora magetsi uye anoshandiswa kuva glucose (shuga) mukati memaawa makumi mapfumbamwe ekudya.
Carbohydrates ndiwo unhu hunokosha zvikuru kuongorora kana iwe une chirwere cheshuga nokuti iyi ndiyo marudzi ezvokudya zvinowedzera sutu yeropa zvakanyanya.
Kune avo vanhu vane chirwere cheshuga, zvinokurudzirwa kuti udye kushanduka, kushandiswa kwemakrohydrate kudya. Sangano reAmerican Diabetes Association rinopa zano kuti kuongorora makaghihyidrates kuve kana iine makropuhydrate kuverenga kana kuongororwa zvakakosha-sarudzo inoramba iri nzira inokosha pakuzadzisa glycemic control. Vamwe vanhu vanobatsirwa nokudya zvokudya zvakaderera zvine mahydrojidha-kurukura neDenetiti yako Yakanyoreswa kana Chizivikanwe Cheshuga Chekudzidzisa kuti mangani ehydrohydrates iwe unofanirwa kuva nekutya uye rudzi rwekudya runoshanda zvakadini kwauri. Kana iwe ukasarudza iwe unoda kutanga kuzivana nemakrohydrates kuverenga iwe unogona kutanga pano:
Zvizivikanise neChydhydrate Sources
Mahydroidhadhi anowanikwa mune zvishoma (zviyo, chingwa, zviyo) michero, mukaka, yogurt, legumes (nyemba), miriwo yakashambadza, uye shuga zvokudya. Zvimwe zvekudya zvine carbohydrate, mapuroteni, uye mafuta - aya marudzi ezvokudya anonzi kusanganiswa kwekudya.
Semuenzaniso, mukaka une 15 g ye-carbohydrates pa 1 8oz mukombe, asi inewo mapuroteni nemafuta. Mbeu kana mbesa ndezvakawanda zvepurotini, asi zvinewo carbohydrate. Zvokudya zvine zvishoma kune gorobhaidhareti mapuroteni - hove, huku, mazai uye cheese, mafuta - mafuta, maorivhi nemafuta asina-starchy - sipinashi, broccoli, pepper, eggplant, cauliflower (etc).
Kana uri kuverenga magiramu emakhahydrates iwe uchada kutarisa zvokudya zvakasiyana-siyana-kunyanya izvo zvisina mavara. Pasi pane mamwe makuru emakrohydrates kuverenga zviwanikwa:
Zvirongwa Zvishanu Zvinodiwa Nechirwere Cheshuga
Chirwere cheshuga Carbohydrate Kuverenga
Nhare Dzose Inofanirwa Kudya Utano neHIV
Chengetedza Zvinyorwa Zvakavanzwa zveMakrohydrates
Zvakakosha kuverenga nguva dzose mavara kana makabhahydrates achiverenga. MaSauroa, condiments, nezvimwe zvinokonzera zvinogona kuwedzera marubhaidhijiti yausingazivi. Mapuroteni ane mishonga haana makedhydrate kunze kwekuti aine chingwa, kana kuti ane chirafu. Zvokudya zvakakangwa uye zvokudya zvine masaga ane masero hazvisi izvo zvakasarudzwa zvisarudzo chero zvakadaro, nokuti zvinowanzokwira mumakori uye mafuta. Zvimwe zvakavanzika zvegorobhahydrate zvinodyiwa zvokudya zvisina shuga , ketchup, barbecue sauce, mafuta-asina saladi yokupfeka, zvinodhakwa zvewaini, uye mafuta anononoka edzai.
Icho Chinorevei Kuita Maonero Anobva Pakuziva
Vanhu vane chirwere cheshuga kwemazuva akawanda vanoziva nezvehutano hwakatarwa-vanogona kugona kushandiswa kwakarurama kwevhaidhijidhi ne "eye-balling" uye vanoziva kuti zvimwe zvokudya zvinosanganisa shuga yavo yeropa. Imwe nzira yakanaka yekuita chikamu chekugadzirisa paunenge uchitarisa mapejihydrates yako ndeyekuita seplate method.
Iyo ndiro nzira inogona kukubatsira kuti uderedze zvikamu zvegidhaidhyrate, zvichiita kuti uwedzere kuora uye kuwedzerwa kwehuga hwekutapira ropa. Pfungwa iri shure kweplate nzira yakanyatsojeka, chikamu chinodzorwa kudya. Uchishandisa mapepa mapfumbamwe masendimita iwe unoda kuedza kuita 1/2 yeplate yako isiri-starchy miriwo , 1/4 yeplate yako lean protein uye 1/4 yeplate yako yakaoma (pamusoro pese yakadzika), high fiber carbohydrate . Kudzikisa makhaidhadhi yako kune 1/4 yeplate yako inogona kubatsira kuderedza zvikamu kana makhahydrates, kuderedza kusvipa kweropa uye kuyerwa. Zakawanda zvekudya kwako hazvisi yemashizha yemiriwo ayo ari pasi pekoriori uye anogona kukubatsira kuti unzwe wakakwana uye uchigutsikana.
Muenzaniso ungadai uri:
4oz yesaumini yakakangiwa neine sipinashi yakanyatsokonzerwa uye mushroom uye 1 kapu yequinoa kana midhi yakabikwa mbatata
kana
4oz yekiki yakabikwa nekipiki yakakangwa uye anyanisi uye 1 mukombe we cannellini nyemba
kana
4oz grilled chichena nyama yakagadzirwa ne lettuce, tomato pane gorosi rose rinoshandiswa neasperagus yakakangwa uye saladi.
Zvokudya zvose izvi zvine fiber, zvakasimba mapuroteni uye zvakagadzirwa ne-carbohydrate. Chinangwa chacho ndechokuti usamboita ma carbohydrates muchero wekudya kwako - asi pane imwe yendima.
Shandisa Mera Yako Kuti Ikutungamirire
Ropa rako glucose yemamita rinogona kuva mutungamiri wemaginhahydrate mutemo. Munhu mumwe nomumwe anopindura nenzira yakasiyana kune zvimwe zvokudya uye zvikamu zvecarbohydrate. Semuenzaniso, kana chirongwa chako chekudya chichikubvumira kudya 45 g yemakinehydrates panguva yekudya kwemasikati, asi maawa maviri mushure mekudya gorozi rako reropa rinogara riri pamusoro pechinangwa pane zvimwe iwe unodya kudya kazhinji kabohydrates panguva yekudya kwemanheru kana kuti iwe hausi wega-carbohydrate kuverenga zvakarurama . Kana, muchiitiko chekuti hausi kuverenga makhahydrates uye ropa rako sutu yakakwirira, unogona kushandisa meter yako kuti ikubatsire kuziva kuti zvii zvinonaka zvinoshanda muviri wako, zvikamu, uye nguva yezvokudya zvako. Chirongwa chekudya chawakapiwa newaini yako yakanyoreswa yezvokudya kana kuti mudzidzisi ane chirwere cheshuga chinonzi chirongwa asi chinogona kugadziriswa zvichienderana nezvinangwa zvako, shuga yeropa, chiitiko chebasa, uye chimiro chekuyera.
> Sources:
> American Diabetes Association. Maitiro ekurapa muShuga - 2014. Diabetes Care. 2014 Jan; 37 Isa 1: S14-80.