Kutevera Kutevedzana kweCaridhydrate Zvokudya kunogona kubatsira munhu ane chirwere cheshuga anogona kuchengetedza mazinga ega shuga pasi pekutonga.
Vanhu vane chirwere cheshuga cheshuga vane dambudziko rinodzora shuga dzeropa nekuda kwekuti havaiti zvakakwana insulini kana masero avo haagoni kupindura insulini zvakanaka. Insulin inonzi hormone yakagadzirwa nepancreas inobvumira musumbu, chiropa nemafuta akawanda kuti uwane glucose kubva muropa rako.
Kurapa kworudzi rwechirwere cheshuga kazhinji kunosanganisira kushandisa mishonga inobatsira shuga yenguva dzose yeropa, uye mune dzimwe nguva, munhu ane chirwere cheshuga anoda kutora insulini, asi kuchinja kwezvokudya kunokoshawo.
Maitiro Akabatana neChaidhydrate Diet Anoshanda
Carbohydrates inosanganisira ushuga uye zvinyama izvo muviri wako unoputsa uye unoshandisa simba. Munhu ane chirwere cheshuga anoda kutarisa kudya kwake kwehydrohydrate. Vamwe vanhu vanoenda kunotsika-kine-carbhydrate uye vanongotora marashi akawanda, asi chinangwa cheChine Carbohydrate Diet chiri kuchengetedza kudya kwema carbohydrates zuva roga roga uye kubva pazuva rimwe kusvika kune rinotevera.
Hazvisi zvakasiyana zvikuru nekudya, nguva dzose, asi iwe unofanirwa kuchenjerera uye kuongorora nhamba ye carbs yaunotora pane imwe nguva yekudya uye yekudya. Zvinoratidzika semabasa akawanda, asi nerubatsiro uye unoita iwe unowana hombe ye c
Zvine Carhydrate Zvisarudzo Kana Kukurukurirana
Mutapi wako wehutano anogona kukubatsira iwe kuziva kuti magiramu emakrohydrates iwe unogona kuva zuva rega rega, uyezve chikafu chekudya, nutritionist, kana mudzidzisi weeshuga anogona kukubatsira kugadzira menyu inoparadzira kuti carb count evenly zuva rose.
Hazvisi nyore kuverenga gwaro rimwe nerimwe remakrobohydrate mune zvese zvinoshandiswa zvekudya, saka American Diabetes Association yakashandura nhamba yemagiramu ehydrohydrate mu "kugoverana" kwezvokudya zvakawanda zvakasiyana.
Shanduro imwe neimwe yemaginhaidhyti inokwana magiramu 15 emakrohydrate, naizvozvo kana uchida 200 gramu ema carbohydrates zuva rega rega, kugovana kwako kwegorobhahydrate yezuva kunofanira kuva 13.
Zvese zvaunodya zvine imwe nhamba yemakodhydrate chisarudzo. Zvokudya zvisina chero makhahydrates (kana pasi pemagiramu mashanu) zvine chisarudzo chezero.
Zvokudya zvakakwira muhuga kana mashizha zvakaenzana nekuwedzana kukuru kana zvichienzaniswa nezvokudya zvine ma carbs mashoma. Semuenzaniso, chiduku chiduku chekatekiti chinenge chichizoshandiswa kwemazana maviri ekutengesana kwako kwezuva nezuva, uye hafu yekombe yemusi wearangi inokosha kune imwe shanduro. Kazhinji, chikafu chimwe nechimwe chichava nemakakatani matatu kusvika mashanu, uye imwe nyoka ine imwe kana maviri.
Muenzaniso Mhando
Heano muenzaniso wezuva rakakwana yemenyu ine 13 kugoverana: Kushinwa
- 1/2 mukombe oatmeal - 1 shanduro
- Imwe mukombe wejisi yemichero - 1 kushandura
- Chimwe chidimbu chechingwa - 1 kushandiswa
- Rimwe doro rakabikwa - 0 shanduko
- Rimwe kapu yekasa - 0 kushandiswa
Midmorning Snack
- Mumwe wepakati peach - 1 shanduro
- Rimwe girasi mvura -0 kushandura
Kudya
- 1/2 chicken mukaka - 0 kushandiswa
- 1/2 mukombe wegorosi - 1 shanduro
- Rimwe kapu yakabikwa sipinashi - 0 kushandiswa
- Rimwe bhuku rokutya - 1 shanduro
- Rimwe teaspoon butter - 0 kushandiswa
- Rimwe kapu mukaka wakare-mafuta - 1 shanduko
Midafternoon Snack
- 3/4 cup cup yogurt -1 exchange
- Rimwe cup cup berries - 1 shanduro
- Rimwe girasi mvura - 0 kushandiswa
Kudya
- 4-ounce salmon filet - 0 shanduko
- Imwe kapu inotengesa broccoli - 0 kushandiswa
- 1/2 mukombe masheda mbatata - 1 shanduro
- Rimwe bhuku rokutya - 1 shanduro
- 1 mukombe pasi-fat milk - 1 shanduko
Nighttime Snack
- 3 makapu - 1 shanduro
- Rimwe girasi mvura - 0 kushandiswa
Ramba uchifunga kuti kuva nerudziro rwekutsinhanisa hakuratidzi huwandu hwekudya. Bhakoni nemombe dzese dzese dzinopesana zero asi izvi hazvirevi kuti dzakakunakira. Ramba uchiita sarudzo dzinopa utano nemichero yakawanda uye yakajeka, mishonga yakaderera yeprotein, zviyo zvose, uye mazai emakungwa akadzika.
Sources:
American Diabetes Association. "Kuita Zvisarudzo Zvokudya Zvoutano."
Maher AK. "Zviri nyore Diet Menu." Gwaro Regumi nerimwe, Hoboken NJ, USA: Wiley-Blackwell Publishing, Gunyana 2011.
University of Maryland Medical Center. "Diabetes Kudya - Diabhesi Exchange Lists."