Kudya kana uine chirwere cheshuga

Paunenge uine chirwere cheshuga, unofanirwa kudzora shuga rako reropa. Insulini kana chirwere cheshuga, pamwe nekurovedza muviri zvakanyanya, zvinobatsira kudzikisa shuga yako yeropa.

Chikafu chinomutsa shuga yako yeropa zvakanyanya. Kushungurudzika, mimwe mishonga, uye mamwe marudzi ekurovedza muviri anogona zvakare kukwidza shuga rako reropa.

Izvo zvitatu zvakakura zvinovaka muviri muzvikafu macarhydrate, protein, uye mafuta.

• Muviri wako unokurumidza kushandura makabhohaidhiretsi kuita shuga inonzi glucose. Izvi zvinokwidza huwandu hweshuga yeropa rako. Carbohydrate anowanikwa muzviyo, chingwa, pasita, mbatatisi, uye mupunga. Muchero uye mimwe miriwo yakaita semakaroti inewo makabhohaidhiretsi.
• Mapuroteni nemafuta zvinogona kuchinja shuga yako yeropa futi, asi kwete nekukurumidza.

Kana iwe uine chirwere cheshuga, ungangoda kudya macarhydrate snacks masikati. Izvi zvinobatsira kuyera shuga yako yeropa. Izvi zvinonyanya kukosha kana uine rudzi rwekutanga chirwere cheshuga. Vamwe vanhu vane rudzi rwechipiri chirwere cheshuga vanotora insulin kana mimwe mishonga inogona kukonzera hypoglycemia (yakaderera ropa shuga) vanogona zvakare kubatsirwa nekudya zvinwiwa masikati.

Kudzidza kuverenga macarbohydrate aunodya (kuverenga carb) kunobatsira iwe kuronga zvekudya. Ichachengetedzawo shuga yako yeropa iri pasi pesimba.

Anokupa hutano anogona kukuudza kuti udye zvekudya pane imwe nguva yezuva, kazhinji panguva yekurara. Izvi zvinobatsira kuti shuga yako yeropa isanyanya kudzikira husiku. Dzimwe nguva, unogona kuve nechingwa usati waita kana panguva yekurovedza muviri nekuda kwechikonzero chimwe chete. Kumbira mupiki wako nezvezvikafu zvishoma zvaunogona uye zvausingakwanise kuva nazvo.

Kutoda kunwa yekudzivirira yakaderera ropa shuga yakave yakanyanya kushomeka nekuda kwemhando nyowani dzeinsulini dziri nani pakuenzanisa iyo insulini inoda muviri wako panguva dzakati.

Kana iwe uine rudzi rwechipiri chirwere cheshuga uye uri kutora insulini uye kazhinji uchifanira kunwa mukati mezuva uye uri kuwedzera uremu, kuyerwa kwe insulin kunogona kunge kwakanyanya uye iwe unofanirwa kutaura nemupi wako nezve izvi.

Iwe zvakare unozofanirwa kubvunza nezve izvo zvekudya zvekudya zvekudzivisa.

Wako mupi anogona kukuudza kana iwe uchifanira kunwa pane dzimwe nguva kuti uchengete kubva kune yakaderera ropa shuga.

Izvi zvichave zvichibva pane yako:

• Chirwere cheshuga chirongwa chekurapa kubva kumupi wako
• Chiitiko chinotarisirwa
• Mararamiro
• Yakaderera shuga yeropa pateni

Kazhinji kazhinji, zvinwiwa zvako zvichave nyore kugaya chikafu chine magiramu gumi nemashanu kusvika makumi mana nemashanu emakabhohaidhiretsi.

Zvikafu zvekudya zvine magiramu gumi nemashanu (g) ​​emakabohydrate ndezvi:

• Hafu mukombe (107 g) yemichero yemumagaba (isina muto kana manyuchi)
• Hafu yebhanana
• Mumwe wepakati apuro
• Mumwe mukombe (173 g) mavise mabhora
• Makuki madiki maviri
• Gumi mbatatisi machipisi (anosiyana nehukuru hwechips)
• Nhanhatu jelly bhinzi (dzinosiyana nehukuru hwezvidimbu)

Kuva nechirwere cheshuga hazvireve kuti unofanira kurega kudya tudyo. Zvinoreva kuti iwe unofanirwa kuziva zvinoitwa nechikafu chinonaka pashuga reropa rako. Unofanira zvakare kuziva kuti ndezvipi zvidyiwa zvine hutano kuitira kuti ugone kusarudza chinwiwa chisingakwidzi shuga yako yeropa kana kukuita kuti uwedzere uremu Kumbira mupiki wako nezve izvo zvinwiwa zvaunogona kudya. Bvunza zvakare kana iwe uchida kushandura marapirwo ako (sekutora mamwe ma insulin shots) ezvikafu zvishoma.

Zvikafu zvishoma zvisina ma carbohydrate zvinoshandura shuga yako yeropa zvishoma. Zvikafu zvekudya zvine hutano kazhinji hazvina akawanda macalorie.

Verenga zvinyorwa zvekudya zvemakabohydrate uye macalorie. Iwe unogona zvakare kushandisa makabhohaidhireti kuverenga maapplication kana mabhuku. Nekufamba kwenguva, zvichava nyore kwauri kuti utaure kuti mangani makabhohaidhiretsi ari muzvikafu kana zvinwiwa.

Zvimwe zvakaderera zvehydrohydrate zvinwiwa, senge nzungu nembeu, zvine macalorie mazhinji. Zvimwe zvakaderera zvehydrohydrate zvidyiwa ndeizvi:

• Broccoli
• Cucumber
• Koliflower
• Celery inonamira
• Peanuts (kwete uchi-yakavharwa kana kupenya)
• Mbeu yezuva

Kudya zvine hutano - chirwere cheshuga; Shuga shoma yeropa - snacking; Hypoglycemia - snacking

American Diabetes Association webhusaiti. Tora Smart paCarb Kuverenga. www.diabetes.org/nutrition/understanding-carbs/carb-counting. Yakasvika munaApril 23, 2020.

American Chirwere cheshuga Association. 5.Kufambisa Shanduko Yemaitiro uye Hutano Kuvandudza Mhedzisiro yehutano: Maitiro Ekurapwa Kwechirwere cheshuga-2020. Chirwere cheshuga. 2020; 43 (Chishandiswa 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere webhusaiti. Chirwere cheshuga Kudya, Kudya, & Chiitiko chePanyama. www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/carhydrate-counting. Zvita 2016. Yakasvika muna Kubvumbi 23, 2020.

• Chirwere cheshuga muVana neVechidiki
• Chirwere cheshuga