Zvakakosha Kuedza Here?
Tinoziva kuti makhahydrates anotapira shuga yeropa. Isuwo tinoziva kuti rudzi rwemakinehydrates atinodya, uye chiyero chemakinhydrates atinodya pane imwe nguva chinogona kukanganisa shuga yeropa. Asi, zvichida pane zvakawanda zvinodya kudarika zvikamu zvekudya chete. Ko kurongeka kwatinodya kunogona kukanganisa ropa rehutu zvakare here? Chidzidzo chakabudiswa munyaya yaJuly yeSaabetes Care inoratidza kuti kurongeka kwaunodya kudya kwako kunogona kuva nemigumisiro yezvokudya zvako zvekudya shure kwekudya.
Nyaya gumi nemumwe dziine chirwere chechirwere cheshuga chakabatwa ne metformin (mishonga yemuromo) yakapiwa zvokudya zvine chiyero chakaringana chemakori, mafuta, maprotheni uye makhahydrates. Ropa uye insulin mazinga zvakayerwa zvipfeko, maminitsi makumi matatu, makumi matanhatu nemaminitsi makumi maviri nemakumi maviri mushure mekudya. Vhiki yekutanga vatori vechikamu vakakurudzirwa kudya (ciabatta chingwa uye jisi rearangi), rakatevera 15 min gare gare nemapurotini (musingave ganda rakaputirwa chifu) uye miriwo (lettuce uye tomato saladi neine mafuta asina mafuta eIitaliya vinaigrette uye steamed broccoli nehotela). Vhiki yechipiri chirongwa chekudya chakashandurwa - miriwo uye mapuroteni akapedzwa kutanga, achiteverwa nemakhahydrates. Vakaona kuti mazamu ehuputi hwekudya mushure mekudya aiva 28.6% muzasi pamaminitsi makumi matatu, 36.7% pasi pamaminitsi makumi matanhatu, uye 16,8 muzasi pasi pamaminitsi makumi maviri apo ma carbohydrates aidyiwa pakupedzisira. Vakawanawo kuti insulin yakadzika yakadzika pamaminetsi makumi matanhatu nemaminitsi makumi maviri zvakare.
Tingarondedzere Sei Izvi Zvigumisiro?
Pane zvinhu zvakawanda zvatinofanira kufunga nezvazvo patinoongorora mhinduro dzekudzidza. Kutanga, rudzi rwemakunguhydrates rakasarudzwa ndezvisina kuchena, zvakagadzirwa nemakrohydrates zvinogona kusimudzira shuga yeropa pamwero wakakurumidza uye naizvozvo zvinogona kuita kuti shuga yepamusoro yeropa ichangobva kudya.
Somuenzaniso, kana uine shuga yakaderera yeropa pasi pe 70mg / dL, iwe unobata ne 15g ega-carbohydrate yakadai sejiji uye uedze shuga yako yeropa 15 maminiti gare gare. Kunyorera jisi uye chingwa chakachena uye kuedza shuga yeropa 30 maminiti gare gare kwaizoguma nechirwere chepamusoro cheropa. Ndingadai ndakashamisika kana kuchinja kuumbwa kwemakhahydrates, somuenzaniso kuburikidza nokusarudza makemikarijidhini akaoma, akadai semafuta akazara , angashandura migumisiro yekudzidza.
Chechipiri, gorobhahydrate digestion inotora anenge maawa maviri kuti apedzise. Ichokwadi kuti mushuga wekupedzisira mushuga wega wega wega unenge maawa maviri mushure mekudya. IAmerican Diabetes Association inokurudzira kuti maawa maviri kubva pakutanga kwekudya, vanhu vane chirwere cheshuga vanofanira kuva nehuga yeropa ye 180mg / dL kana pasi . Zvinenge zvichifadza kuona kuti nhamba chaiyo iyo maawa maviri mushure mekudya uye kuti yakasiyana sei chaizvoizvo. Kana ukacherechedza, kuderedzwa kwemashure ekudya mushure mekudya kwakadonha pamaawa maviri
Pakupedzisira, kunyorera mapuroteni kunogona kubatsira kunonoka kuwedzera kweropa reropa nokuti zvinotora nguva yakareba kuti iwedzere. Mapuroteni hauna makedhaidhiriti, asi, kana adya musipo kweakagidhyidrates zvimwe mapuroteni anochinja kuva makhahydrates. Vadzidzi vakapiwa chirongwa chekudya zve 68 g ye carbohydrate, iyo yakakosha yemakinhydrate.
Kukanganisa kweChidzidzo
Kurongeka kwezvokudya uye zvayo zvine chokuita nehuga yeropa ndeyenyaya inonakidza uye inokosha yekuongorora. Iyi imwe nyanzvi yekudzidza yakange iine zvishoma zvishoma. Muenzaniso wekukura wakanga uri muduku uye ropa yehuga uye insulin mazinga akaongororwa pazviitiko zviviri zvakasiyana. Ropa rega glucose pattern management raizofanira kuva rakanyanyisa kuratidza hukama hwechokwadi. Hatigoni kutora muenzaniso pamatanho maviri ega shuga. Nokudaro, nguva yakareba kutevedza zvingave zvakakosha kutsvaga zvakazara zvakagadziriswa zvekudya.
Pasi Pasi:
Vanhu vane chirwere cheshuga vanotambudzwa nezvimwe zvokudya zvakasiyana. Zviri pachena kuti kuwanda kwemakinhydrates uye rudzi rwemakinhydrate iwe unogona kunogona kuchinja yako post post kudya ropa sutu. IAmerica Diabetes Association inotaura kuti gorobhahydrate yakawanda uye inowanika insulini inogona kunge iri inonyanya kukosha inokonzera kushuga kweropa shure kwekudya uye inofanirwa kuonekwa kana iwe uchigadzira chirongwa chekudya. Yakaratidzawo kuti inogadzira makabhahydrates kubva kune zvinyorwa, zvakadai semiriwo, michero, zviyo zvose, marumusi nemichero yekurairi pane mamwe magwisi ane shuga yakawedzerwa, mafuta uye sodium.
Mukuwedzera, zvichienderana nemigumisiro yenyaya ino, zvingave zvakakodzera kuongororwa kuona kana kurongeka kwaunodya kudya kwako kunogonawo kuita kuti uwedzere ropa rako. Zvichida kusarudza mapuroteni uye kwete emashira miriwo pamberi pegidhihydrates inogona kuderedza yako post post kudya ropa sutu. Kuongorora mazamu ako eshure uye ekupedzisira kudya ropa kunogona kubatsira kuziva kana nzira iyi inoshanda kwauri. Kunyange zvazvo chidzidzo chacho chakanga chisina kukodzera, ichi chaiva shanduko shoma iyo ingave yakakosha kuedza.
Sources:
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. Svondo 17, 2015: http://care.diabetesjournals.org/content/38/7/e98.full.pdf+html
American Diabetes Association. Maitiro ekurapa muShuga - 2015. Diabetes Care . 2015 Jan; 38 (Suppl 1): S1-90.