Kuverenga makabhohaidhiretsi

Zvikafu zvakawanda zvine makabhohaidhiretsi (carbs), zvinosanganisira:

• Muchero uye muchero muto
• Zviyo, chingwa, pasta, uye mupunga
• Mukaka nemukaka zvigadzirwa, soy mukaka
• Bhinzi, nyemba uye nyemba
• Mastarchy miriwo yakaita mbatatisi nechibage
• Maswiti akaita semakuki, zvihwitsi, keke, jamu uye jelly, huchi, uye zvimwe zvekudya zvine shuga yakawedzerwa
• Chikafu chekudya senge machipisi uye machipisi

Muviri wako unokurumidza kushandura makabhohaidhiretsi kuita shuga inonzi glucose, inova ndiyo sosi huru yemuviri wako .. Izvi zvinomutsa shuga yako yeropa, kana huwandu hweshuga yeropa.

Zvizhinji zvekudya zvine makabhohaidhiretsi zvine hutano uye chikamu chakakosha chekudya kwakanaka. Kune chirwere cheshuga, chinangwa hachisi chekumisa makabhohaidhiretsi mune chikafu zvachose, asi kuve nechokwadi chekuti hausi kudya zvakawandisa. Kudya huwandu hwakawanda hwe makabhohaidhiretsi zuva rese kunogona kubatsira kuchengetedza rako rehuga reropa rakadzikama.

Vanhu vane chirwere cheshuga vanogona kudzora zvirinani shuga yavo yeropa kana vakaverenga mangani mahydrohydrate avanodya. Vanhu vane chirwere cheshuga vanotora insulin vanogona kushandisa kuverenga kwecarb kuvabatsira kuona chaiyo muyero we insulin yavanoda pakudya.

Wako dietitian kana chirwere cheshuga mudzidzisi anokudzidzisa iwe nzira inonzi "carb kuverenga."

Muviri wako unoshandura macarbohydrate ese kuita simba. Kune matatu makuru marudzi ehydrohydrate:

• Shuga
• Dzinotangisisa
• Fiber

Mashuga anowanikwa zvakasikwa mune zvimwe zvekudya uye akawedzerwa kune vamwe. Shuga inoitika zvakasikwa mune izvi zvine hupfumi chikafu:

• Zvibereko
• Mukaka nemukaka zvigadzirwa

Zvakawanda zvakapetwa uye zvakanatswa zvekudya zvine shuga yakawedzerwa:

• Candy
• Cookies, makeke, uye mapeke
• Nguva dzose (isiri-chikafu) zvinwiwa zvine kabhoni, senge soda
• Heavy syrups, senge iwo akawedzerwa kune michero yemumagaba

Nyeredzi dzinowanikwa zvakasikwa muzvikafu, zvakare. Mumuviri wako unozvipwanya kuita shuga kana wazvidya. Izvi zvinotevera chikafu zvine yakawanda starch. Vazhinji vane fiber. Fiber ndiyo chikamu chechikafu chisina kutyorwa nemuviri. Inononoka kugaya uye inokubatsira kuti unzwe zvizere. Zvikafu zvine starch uye fiber zvinosanganisira:

• Chingwa
• Zviyo
• Mbesa, dzakadai bhinzi nenyuchi
• Pasita
• Mupunga
• Miriwo ine sitachi, senge mbatatisi

Zvimwe zvekudya, zvakaita sejelly bhinzi, zvine macarhydrate chete. Zvimwe zvekudya, senge mapuroteni emhuka (ese marudzi enyama, hove, nemazai), haana macarhydrate.

Zvizhinji zvekudya, kunyangwe miriwo, zvine mamwe makabhohaidhiretsi. Asi yakawanda miriwo, isiri-starchy miriwo yakanyanya kuderera mumakabhohydrate.

Vazhinji vanhu vakuru vane chirwere cheshuga havafanirwe kudya anopfuura mazana maviri emakabohydrate magiramu pazuva. Mari yezuva nezuva yakakurudzirwa yevakuru ndeye 135 gramu pazuva, asi munhu wega wega anofanira kuve nechinangwa chake chehydrohydrate. Vakadzi vane pamuviri vanoda kanokwana magiramu 175 emakabhohaidhiretsi zuva rega rega.

Zvikafu zvakapetwa zvine zvinyorwa zvinokuudza kuti mangani makabhohaidhiretsi chikafu chine. Ivo vanoyerwa mumagiramu. Unogona kushandisa zvinyorwa zvekudya kuti uverenge makabhohaidhiretsi aunodya. Paunenge uri kuverenga carb, kushumirwa kwakaenzana huwandu hwechikafu chine magiramu gumi nemashanu ehydrohydrate. Saizi yekushandira yakanyorwa pane pasuru haina kugara yakafanana ne1 inoshumirwa mukuverenga makabhohaidhiretsi. Semuenzaniso, kana pasuru-yekushandira imwechete yezvikafu ine 30 magiramu ehydrohydrate, iyo pasuru inotova nekaviri servings kana iwe uri carb kuverenga.

Chikafu chikafu chinotaura kuti chiiko chinoshumira saizi uye mangani masevhisi ari mupakeji. Kana bhegi remachips rikati rine 2 servings uye iwe uchidya bhegi rese, saka uchafanirwa kuwedzera ruzivo rwechiratidzo na2. Semuenzaniso, ngatitii pakanyorwa muhombodo yemachipisi inotaura kuti ine maviri servings, uye 1 kushumirwa kwemachipisi kunopa magiramu gumi ehydrohydrate Kana iwe uchidya bhegi rese remachipisi, iwe wakadya 22 gramu yemakabhohaidhiretsi.

Dzimwe nguva zita racho rinonyora shuga, starch, uye fiber zvakasiyana. Iko makabhohydrate kuverenga kwechikafu ndiko kwese kweizvi. Shandisa chete iyi yakazara nhamba kuverenga yako carbs.

Paunoverenga carbs muzvikafu zvaunobika, uchafanirwa kuyera chikamu chechikafu mushure mekuchibika. Semuenzaniso, mupunga wakareba wakabikwa wezviyo une magiramu gumi nemashanu ehydrohydrate pa 1/3 mukombe. Kana iwe ukadya mukombe wemupunga wakareba wakabikwa wezviyo, unenge uchidya magiramu makumi mashanu emacarhydrate, kana matatu ehydrohydrate servings.

Heano mimwe mienzaniso yezvikafu uye maservings saizi ane angangoita gumi magiramu ehydrohydrate:

• Hafu mukombe (107 gramu) yemichero yakakonzerwa (isina muto kana manyuchi)
• Mukombe mumwe chete (109 gramu) wevise kana michero
• Mahwendefa maviri (11 gramu) emichero yakaomeswa
• Hafu mukombe (121 gramu) yeoatmeal yakabikwa
• Imwe-chetatu mukombe wepasta yakabikwa (44 gramu) (inogona kusiyana nechimiro)
• Imwe-chetatu mukombe (67 gramu) yemupunga wakareba wakabikwa
• Imwe-yechina mukombe (51 gramu) yemupunga mupfupi wakabikwa
• Hafu mukombe (88 gramu) nyemba dzakabikwa, pizi, kana chibage
• Chidimbu chimwe chechingwa
• Makapu matatu (33 gramu) popcorn (popped)
• Mukombe mumwe (240 milliliters) mukaka kana mukaka we soy
• Mahara matatu (84 magiramu) e mbatatisi yakabikwa

Kuwedzera maCarhydrate Ako

Huwandu hwese hwe makabhohaidhiretsi aunodya pazuva ihwo huwandu hwe makabhohaidhiretsi mune zvese zvaunodya.

Paunenge uchidzidza kuverenga carbs, shandisa bhuku rebhuku, pepa, kana chirongwa kuti chikubatsire kuzviteedzera. Sezvo nguva inopfuura, zvichava nyore kufungidzira ako makabhohaidhiretsi.

Ronga kuona dietitian mwedzi mitanhatu yega yega. Izvi zvinokubatsira iwe kuzorodza ruzivo rwako rwekuverenga carb. Chiremba wezvekudya anogona kukubatsira kuti uone chiyero chakaringana chehydrohydrate servings yekudya zuva rega rega, zvichibva pane zvaunoda caloric uye zvimwe zvinhu. Nyanzvi yezvokudya inogona kukurudzirawo kuti ungagovera sei makabhohaidhiretsi ako ezuva nezuva zvakaenzana pakati pezvikafu zvako uye zvinwiwa.

Carb kuverenga; Kabohydrate-inodzorwa kudya; Kudya kwechirwere cheshuga; Chirwere cheshuga-kuverenga makabhohaidhiretsi

• Complex makabhohaidhiretsi

American Diabetes Association webhusaiti. Iva akangwara pakuverenga carb. www.diabetes.org/nutrition/understanding-carbs/carb-counting. Yakasvika Nyamavhuvhu 29, 2020.

Anderson SL, Trujillo JM. Nyora 2 chirwere cheshuga mellitus. Mune: McDermott MT, ed. Zvakavanzika zveEndocrine. 7th ed. Philadelphia, PA: Elsevier; 2020: chits. 4.

Dungan KM. Manejimendi erudzi rwechipiri chirwere cheshuga. Muna: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Vakuru uye Chiremba. 7th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 48.

• Carbohydrate
• Chirwere cheshuga muVana neVechidiki
• Chirwere cheshuga