Nhatu Nzira dzekutevera
Vanhu vane chirwere cheshuga vanoda kuchengetedza zvavanodya, kunyanya kuti mangani ehydrohydrates vanodya . Carbohydrates inowanikwa mumichero, miriwo, zviyo, uye shuga, uye ndeye mishonga inokonzera sutu yeropa yakanyanya. Nhamba yemakhahydrates inofanira kudyiwa yakasiyana nemunhu kune mumwe munhu uye inogona kuvimba nehutano, hukuru, basa remuitiro nemishonga yemishonga.
Uye kunyange pasina humwe huwandu hunoenderana nepurogiramu yezvokudya iyo inoshanda mukugadzirisa chirwere cheshuga nekurema, kune marudzi akasiyana evanhu nzira dzekutsvakurudza dzemakinhydrate dzinogona kukubatsira kuchengetedza makhahydrates uye shuga yeropa pane chinangwa. Izvi zvinosanganisira vakuru, asi zviri nyore kushandisa-shanduro yekugadzirisa, kuverenga makhaidhihydrates mu gramu uye kudya kwakagadzirwa nema carbohydrate.
Kuchengeta kudya kwako kwekudya kunogona kukubatsira kuti udye zvakafanana zuva rega rega zvinogona kupa ruzivo kuti muviri wako unopindura sei kudya. Kuziva kuti kudya kunoita sei shuga yako yeropa kunokupa zvishandiso kuti urambe uine hutano hwakanaka. Kuchengetedza katefihydrates chimwe chinhu icho vanhu vane Type 1 kana Type 2 chirwere cheshuga chinofanira kuita.
Usati Watanga
Carbohydrates ndiyo chikamu chakakosha chezvokudya zvaunodya. Zvinonyatsopindira ropa rako glucose pakarepo mushure mekunge mavadya. Zvose zvitatu zvekutsvaga nzira pasi apa zvinokubatsira kuti uchengetedze ma carbs yako. 15 gramu yemakrohydrate inoenderana nekodhihydrate imwe sarudzo.
Iwe unoziva sei kuti magiramu 15 e carbs chii? Hazvisi nyore nguva dzose. Chokutanga, gadzirira kusangana nemuiti wezvokudya uye ane chiremba wehutachiwana, kana uchigona. Uyewo, mazita akawanda ezvokudya mazita akarongedza chokwadi chinobudisa marashi. Panewo mabhuku, mapurogiramu , uye zvishandiso zvepaIndaneti kukubatsira kuti uzvione zvose.
Exchange Meal Plan
Iyi inguva yakare yekuverenga makhahydrates asi inogona kushandiswa kubudirira.
Ichi chirongwa chinoparadzanisa zvokudya mumatanho matanhatu: nyota, michero, miriwo, mukaka, nyama, nemafuta. Iwe uchapiwa humwe huwandu hwekugoverana kwe-carbohydrates kwekudya uye unogona kuvashandisa sezvaunoda. Ikushumira mazita akaenzana ane matanho akafanana emakoriori, mapuroteni, makhahydrates, nemafuta. Iko kune urongwa hwezvokudya hunokubatsira kuti uone kuti ndechipi chikamu chako chikafu chinowira mukati. Inonzi chirongwa chekuchinjana nekuti inokupa kushanduka kwekutengeserana kwekudya chimwechete pane zvakakosha zvezvokudya zvakafanana. Semuenzaniso: kuchinjana 3/4 mukombe wekutonhorera kwekutonhora kwehafu yeChirungu muChinese. Shandisai zvokudya zvinyorwa zvinowanikwa kubva mune zvekudya. Vanogonawo kuwanikwa mumabhuku kana paIndaneti.
Kuverenga makhahydrates
Carbohydrate kuverenga kunogona kuita sechinhu chinotyisa pakutanga, asi kana uchinge wambozvifananidzira, zvinhu zvinova nyore. Paunenge uchiverenga makedhahydrates per gramu, zvose zvegrobhahydrates kuverenga. Somuenzaniso, kana 3/4 mukombe wezvokudya is 22 g yehydrohydrate iwe uchaverenga iyo 22 g yemakinhydrate, kusiyana nekuverengwa sechinhu chimwe chete. Kuverenga makarubhaidhidhi kune chirongwa chinogadziriswa uye chirongwa chekudya chakavimbika nokuti chakanyanya kunyatsojeka. Izvi zvinonyanya kukosha kune vanhu vanotora insulini inogadzirisa kudya kwavo kabodihydrate.
Kune vanhu ava, unogona kuchinja mazamu ako zvichienderana nehuwandu hwecarbs iwe huchadya pachikafu ichocho. Zvikamu zve insulini pamagamu e carbs zvakagadzirirwa nachiremba wako kana kuti dietitian kubva mumuviri wako kupindura ku carbs. Izvi zvinoda kutevera nekuchenjerera uye kuchenesa ropa kwekuona kuti carbs inobata shuga yako yeropa. Kuti udzidze kuverenga marubhaidhirati unogona kusangana nemunhu anyoresa chirongwa chekudya kana chirwere chechirwere cheshuga uyo anokwanisa kudzidzisa kuti mahydrojidhi anobva kupi, kuti aenzanise sei kudya kusina mavara, kuverenga mabhii uye zvipi zvingashandiswa kuverenga mahydrohydrates.
Dzimwe nguva vanhu vanoshamiswa kuti ndezvipi zvikafu zvine makhaidhaidhi .
Yakakwana Carbohydrates Diet
Vanhu vazhinji vane chirwere cheshuga vanogona kubatsirwa nekudya kudya kwakagadzirwa nema carbohydrate. Kana uchitevera kudya kunokonzerwa nemakinhydrate, unogona kuongorora kuti muviri wako unopindura sei kune zvimwe zvokudya uye uone kuti ndezvipi zvokudya zvingada kuti uzvidzivirire . Mhando iyi yekudya inogona kubatsirawo kuwana mishonga yekurapa. Anodyiti kana chiremba wako achakubatsira kuti uone kuti mangani emakisi iwe unofanira kudya zuva rega rega. Kazhinji, insulini kana imwe chirwere cheshuga chinotarirwawo chinoramba chiripo. Iwe unochengeta nhamba yemakhahydrates iyo imwechete pazvokudya zvega imwe neimwe, asi haufaniri kudya kudya zvimwe chete zuva nezuva. Edza kuramba uchidya zuva rega rega uye uchitevedza nguva yakafanana.
Summing It Up
Hazvina mhosva kuti unoshandisa nzira ipi, yeuka kutarisa ropa rekuisa glucose kakawandisa uye nyora pasi nhamba uye uye marashi mangani wawakadya zuva iroro . Nhoroondo yakanaka yekuchengetedza ichapa iwe uye chiremba wako mufananidzo wakarurama wekubatsira kwako kuronga kwekudya uye hurongwa hwemishonga. Uye izvozvo zvinokubatsira kuti urambe uine hutungamiri hwakanaka uye uchengetedze nhamba yako muzvakarurama .
> Sources:
> Clark RD, LD, Amanda, Stephanie > Kovarick >, RD, LD, CDE, Melissa Voigt, BA, uye Joy Hayes, MS, RD, LD, CDE. "Kushandisa MyPyramid.gov Website seChigadziro cheShuga yekuzvipira Dzidzo." Diabetes Spectrum 2006 19: 122-126.
> "Kudya Zvirongwa uye Chirwere Cheshuga." Children's Hospital yePittsburgh. Apr 2005. Kids Health.
> American Diabetes Association. Maitiro ekurapa mune chirwere cheshuga - 2016. Diabetes Care. 2016 Jan; 39 Tora 1: S1-112.