Chirwere cheshuga Chirongwa cheEvidual Eating Plan
Maererano neAmerican Diabetes Association, vanhu vane chirwere cheshuga vanodya zvinenge makumi mashanu kubva muzana makumi mashanu emakirori kubva kune makhabhohydrate. Uye kana iri iri muvhareji, huwandu hwemakhahydrates iwe unofanirwa kudya mune rimwe zuva hwakasiyana nemunhu wose. Muzvokwadi, zvidzidzo zvakaratidza kuti hapana hune huwandu hwemakoriji anodyiwa kubva kumagidhahydrate, mafuta uye mapuroteni asi panzvimbo yakawanda inofanira kunge yakasarudzwa.
Zvisinei, nokuti makhydidharati anokonzera shuga yeropa yakawanda , kutarisa makhahyhaidhini kana ma carbohydrate kuverenga kana kufungidzira kufungidzira kunogona kuvandudza kutapukirwa kwehuga yeropa.
Vanyoresa mishonga yezvokudya uye vadzidzisi vane chirwere cheshuga vanozivikanwa vanogona kugadzira zvirongwa zvekudya zvakasiyana-siyana zvichienderana nezvokudya, mararamiro, zvido zvekudya uye tsika, nezvimwewo. Vanhu vane chirwere cheshuga vanofanira kusarudza zvakanaka makhahydrates muhutano hwakarongedzwa. Vamwe vanhu vanobatsirwa nokudya kudya kwakagadzirwa nemakinehydrate, somuenzaniso, kudya kudya kwakafanana kwehydrohydrates kuburikidza nezvokudya zuva rega rega (kunyanya kana uchitora maitiro akachengetwa e insulini). Vamwe vanodzidzira kufungidzira manzwiro ega-carbohydrate kuverenga kana kudya kudya kwakaderera kwemakhahydrates.
Ndezvipi Zvikonzero Zvingaita Kuti Zvine Carbohydrate Zvimwe?
Kuwana huwandu hwemahydrohydrates iwe unofanirwa kudya zuva rega rega unofanira kuva basa rekushandira pakati pemutarisiri wako wehutano, mudzidzisi wezvokudya kana anozivikanwa ane shuga, uye iwe.
Zvimwe zvinokonzera kudya kwako kwekasijidhini ndezvehutano, uremu, chiito chebasa, nhamba yehuga yeropa, nezvimwewo. Somuenzaniso, kana uri kutevera kudya kwekoriori ye 1600 uye iwe unorayirwa kudya kunosvika 45% yeakoriyumu kubva muhydrohydrate iwe unopedza 45 g - 60 g ye-carbohydrate pazuva kwezvokudya uye 15 g - 30 g yemakrohydrates muhomwe.
Nzira iyo iwe unoparadzanisa makabhahydharati aya zuva rose ichazororawo pane zvakasiyana-siyana zvinosanganisira: mishonga yechirwere cheshuga ( mimwe mishonga inoda kutorwa nechingwa uye kana uri kutora insulini nguva yako yemakrohydrates inofungisisa), kudya mamiriro, ropa rekudya glucose , kurovedza muviri, nezvimwewo. Zvidzidzo zvakaratidza kuti kudya kudya kwema carbohydrate yakaderera kunogona kubatsira kuwedzera uremu uye shuga yeropa. Mukuwedzera, zvimwe zvidzidzo zvinoratidza kuti mafuta akakwirira, akakwirira mapuroteni echingwa zvishoma anogona kubatsira kuderedza ropa rehuga . Iwe unogona kuona kuti chii chinonyanya kukubatsira iwe. Nzira yakanaka yekuedza ndiyo kuedza shuga yako yeropa kare uye shure kwekudya kwako. Kana shuga yako yeropa iri munharaunda maawa maviri mushure mekudya pane iwe unoziva hurongwa hwako hwekudya huri kukushandira iwe.
Muenzaniso we 45 g - 60 g gorojidheti yezvokudya chirongwa ndeyotevera:
Chirafu:
3 mazai vemavara nemaoko maviri emucheka wegorosi (30 g carbohydrate), lettuce, tomato
1 chikamu chiduku chezvibereko (15 g ghydrohydrate)
Yese yemakinehydrate: ~ 45 g gorohydrate
Kudya:
1 saladhi ne lettuce, cucumber, karoti, 1/4 avocado (~ 5 g ghydrates)
1 cup low sodium lentil soup (30 g ghydrates)
3 makapu air popped popcorn (15 g gorohydrate)
Yese yemakrohydrate: ~ 50 g gorohydrate
Snack:
1 duku apuro (15 g gorohydrate)
1 tablespoon peanut butter
Yese yemaghaidhydrate: ~ 15 g gorohydrate
Kudya:
4 oz grilled salmon
1 kapu yakakangwa sopupuriro ne 1/2 mukombe cannellini nyemba (20 g gorohydrate)
1 mbatata yakakura (35 g gorohydrate)
Yese yemakrohydrate: ~ 55 g gorohydrate
Snack:
1 kwete mhepo yakazara chiGiriki yogurt (7 g gorohydrate)
3/4 kapu yeblueberries (15 g gorohydrate)
Yese yemakrohydrate: ~ 22 g gorohydrate
Ndekupi Ndingaitanga Kana Ndisina Dietitian kana CDE?
IAmerican Diabetes Association inokurudzira kutanga kubva munenge 45 g - 60 g pahutano. Iwe unogona kunge uchingodya kudya kwema carbohydrate, asi kuedza shuga yako yeropa kare uye shure kwekudya kunogona kukubatsira kuona kana chirongwa chako chekudya chiri kushanda.
Zvakanaka, maawa maviri mushure mekudya shuga yako yeropa inofanira kunge iri pasi pe 180mg / dL. Kana yakakwirira iwe unogona kuchinja chirongwa chekudya chako.
> Sources :
> American Diabetes Association. Carbohydrates Kuverenga. Inowanikwa pa-line. Gumiguru 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html
> American Diabetes Association. Maitiro ekurapa muShuga - 2015. Diabetes Care . 2015 Jan; 38 (Suppl 1): S1-90.