Vanogona Sei Vanhu vane Chirwere cheshuga Kudya Makarotsi?

Zvemukati

• Makarotsi uye chirwere cheshuga
• Kudya kwakanaka
• Yakaderera-carb yakanyanya?
• Carb kuverenga
• Kudya ngano
• Nguva yekuona nyanzvi yezvokudya
• Chinokosha

Vanhu vane chirwere cheshuga vanogona kuzviwana vachinetseka kuti ndeapi mazano ekudya akanakisa. Mumwe mubvunzo wakajairika unobuda ndewekuti, vanhu vane chirwere cheshuga vanogona kudya karoti here?

Mhinduro pfupi uye yakapusa ndeyekuti, hongu. Makarotsi, pamwe nemimwewo miriwo senge broccoli neholiflower, imiriwo isina starchy. Kune vanhu vane chirwere cheshuga (uye nevamwe vese, nezvenyaya iyi), isiri-starchy miriwo chikamu chakakosha chekudya kwakanaka.

Izvo zvakakosha kuti utarise kune izvo zvine makabhohaidhireti mune chikafu kana iwe uine chirwere cheshuga. Zvisinei, zvokudya zvakawanda zvine carbs zvinewo zvakawanda mavitamini, zvicherwa, uye kunyange faibha.

Zvimwe zvezvikafu izvi, kunyanya isiri-ine miriwo miriwo, ine zvishoma zvayinoita padanho reropa reropa. Muchikamu chino, tichaongorora kuti karoti inokanganisa sei chirwere cheshuga, uye nekupa rumwe ruzivo runobatsira nezve makabhohaidhiretsi uye chirwere cheshuga.

Makarotsi uye chirwere cheshuga

Pane chokwadi shure kweshoko rinoti, "idya muraraungu." Michero ine mavara uye miriwo izere nezvakanaka zvekudya zvine hutano. Makarotsi anozivikanwa nekuve ne beta-carotene, iyo inotungamira kune vhitamini A. Iyo zvakare ine antioxidants, fiber, uye zvimwe zvinovaka muviri.

Svikiro karoti rine chete 4 magiramu e net (digestible) carbs uye chikafu chakaderera-glycemic. Chikafu chakaderera mumacarbs uye chakaderera pane glycemic index hachiwanzo kuva nemhedzisiro yakakura kwazvo pamazinga eshuga eropa.

Tsvagiridzo zvakare inoratidza kuti zvinovaka muviri mumakarotsi zvinogona kubatsira kune vanhu vane chirwere cheshuga.

• Vhitamini A. Mune imwe, vaongorori vakaongorora kukosha kwevhitamini A muropa rekudzora glucose. Vakaona kuti mbeva dzine vhitamini A kushomeka dzakasangana nekushomeka mupancreatic β-maseru. Ivo zvakare vakaona kuderera kwe insulin insulin uye inotevera hyperglycemia. Mhedzisiro iyi inoratidza kuti vhitamini A inogona kutora chinzvimbo mukudzora shuga yeropa kune vanhu vane chirwere cheshuga.
• Vhitamini B-6. B mavitamini anoita basa rakakosha munzvimbo dzakasiyana siyana dzemetabolism. Imwe ongororo yakawana kuti kushomeka kwevhithamini B-1 uye B-6 kwaiwanzoonekwa kune vanhu vane chirwere cheshuga chechipiri. Uyezve, kuvandudzwa kwekutanga kweshuga nephropathy kwaive kwakajairika kana vhitamini B-6 nhanho dzaive dzakaderera. Uku kutsvagurudza kunoratidza kuti yakaderera vhitamini B-6 mazinga anogona kukanganisa maitiro eshuga.
• Fiber. Kudya kwefibre yekudya chinhu chakakosha mukutarisira shuga muropa mune chirwere cheshuga. Ikozvino kwe16 meta-ongororo inoratidza humbowo hwakasimba hwekuti kudya kwefibre yekudya kunogona kubatsira kudzikisa huwandu hwehutachiona hwechirwere cheshuga. Uye zvakare, kune vanhu vane chirwere cheshuga, kudya kwefibre kunogona kubatsira kudzikisira ese marefu-kwenguva uye nekutsanya mashuga eropa.

Kudya kwakanaka

Kune vanhu vane chirwere cheshuga, kutevera chikafu chine hutano kwakakosha mukugadzirisa mamiriro ako. Sangano reNational Institute of Health (NIH) rinosimbisa kuti chikafu chine hutano kwazvo cheshuga chine chikafu kubva kumapoka ese ezvikafu. Izvi zvinosanganisira:

• miriwo
• michero
• zviyo
• mapuroteni
• nonfat kana yakaderera-mafuta mukaka

Sekureva kwesangano reAmerican Diabetes Association (ADA), nzira yakanakisa yekuvandudza mwero weglucose muropa ndeyekudya uye kurovedza muviri. Kudya chikafu chine hutano kunogona kubatsira nekudzikisa huremu. Kunyangwe kudzikiswa muzana muzana muhuremu hwemuviri kunogona kubatsira kuvandudza mashuga eropa.

Kuti uwedzere pane zvinokurudzirwa neNIH pamusoro, iyo ADA inokurudzira matipi anotevera ekudya zvine hutano nechirwere cheshuga.

• Idya yakawanda isina-starchy miriwo, senge makarotsi, broccoli, uye zucchini. Inenge hafu yeplate yako inofanira kuzadzwa nemhando idzi dzemiriwo inovaka muviri.
• Rudzi rwakanakisa rweprotein yezvikafu zvine hutano ipuroteni yakaonda. Inenge chikamu chekota cheplate yako inofanirwa kunge yakaonda protein protein, senge huku kana hove. Dzivisa kudzika kwakadzika uye nekuchaja protein yako, edza kubheka kana zvishoma kuchera pane.
• Deredza carb yako yekudya pakudya kusvika kune 1 mukombe kana zvishoma. Edza kudya carbs ine yakakwira fiber zvemukati, sezvo fiber inobatsira kuvandudza mashuga eropa. Kwakakura masosi eepamusoro-fiber carbs anosanganisira bhinzi, zviyo-zviyo zvingwa, mupunga wakasviba, uye zvimwe zvigadzirwa zvezviyo zvakakwana.
• Zvibereko nemukaka wakaderera-mafuta zvinogona kuita kuwedzera kukuru kuchikafu chine hutano. Iva nehanya kuti usapfuure pane iyo saizi saizi. Chidiki chidiki chemabriji matsva kana hafu yegirazi yemukaka wakaderera-mafuta inogona kuve inonaka mushure mekudya kwemanheru. Deredza michero yakaomeswa nemichero yemichero sezvo macarbbs avo ari mazhinji.

Dzimwe nguva iwe unogona kuve nechishuwo chekurapwa, uye nguva nenguva inotapira yakanaka. Zvisinei, zvakakosha kuti uzive zvauri kudya, uye kuti yakawanda sei yauri kudya.

Kudya zvakawandisa zvakagadziriswa, zvikafu zvine shuga zvinogona kukanganisa mashuga eropa rako. Izvi zvekudya zvinogona zvakare kutungamira mukuwedzera huremu uye zvinogona kukanganisa hutano hwako hwese. Kusarudza yakaderera-makabhohaidhiretsi sarudzo mune zvidiki, uye chete pano neapo, ndiyo nzira yakanakisa yekurapa iwe.

Yakaderera-carb yakanyanya?

Mumakore achangopfuura, kudya kwakaderera-carb kwave kuri sarudzo yakakurumbira yekudya. Mune hutano uye nharaunda nzanga, yakaderera-carb chikafu chakakurudzirwa chirwere cheshuga.

Pane chimwe chokwadi kune ichi chikarakadzo. Chirevo chekubvumirana che2018 kubva kuADA uye neEuropean Association yeChidzidzo cheShuga (EASD) chinotaura kuti mashoma ezvikafu - yakaderera-carb inosanganisirwa - inoratidza mabhenefiti kune avo vane chirwere cheshuga.

Sekureva kwekutsvaga, yakaderera-makabhohaidhiretsi dhayeti (isingasvike 26 muzana yesimba rese) yakaburitsa kudzikisira kwakakura muHbA_1c pa3 nemwedzi mitanhatu, zvichiderera mhedzisiro pamwedzi gumi nemaviri nemakumi maviri nemana. Izvi zvinoreva kuti kudya kwakanyanyisa (sekudya kwe ketogenic, iyo inowanzo ganhurira carbs kusvika kungori zvikamu zvishanu muzana zvekudya), hazvidiwe kutevedzera kuti uone mabhenefiti ehutano.

Uye zvakare, kudzikisa kudya kwehydrohydrate zvakanyanya kunogona kukonzera kuti usarasikirwe nemavitamini akawanda, zvicherwa, uye fiber.

Pakupedzisira, chikafu chakaderera-chehydrohydrate chinogona kushandira vamwe vanhu vane chirwere cheshuga, asi hachishande kune wese munhu. Ose ari maviri ADA neEASD anokurudzira kuti kurapwa kweiyo glycemic control, kusanganisira yekudya nzira, inofanirwa kugara yakasarudzika kumunhu.

Carb kuverenga

Vanhu vane chirwere cheshuga vanofanirwa kutora nguva yekudya insulin vanofanirawo kuita carb kuverenga. Izvi zvinoitwa kuti uenzanise huwandu hwe makabhohaidhiretsi mukudya kwako nehuwandu hwe insulin yauri kujekesa. Kuita izvi kunobatsira iwe kuchengetedza ako eropa glucose mazinga.

Vamwe vanhu vanogona kuverenga makabhohaidhiretsi kuti ave nekutonga kwakawanda pamusoro pekuti mangani ma carbs avanodya pazuva.

Kana uchiverenga carbs, kudzidza kuverenga zvinovaka muviri zvinyorwa kwakakosha. Izvo zvakakosha kuti urangarire kuti haazi ese carbs ane mhedzisiro yakafanana pamazinga eshuga eropa. Naizvozvo, kuverenga net carbs inzira iri nani yekuverenga ma carbs ako. Kuti uwane iyo net carbs yechikafu, ingobvisa iyo fiber yezvinhu kubva mune yakazara makabhohydrate zvemukati.

Semuenzaniso, imwe kapu yemakarotsi akachekwa ane anosvika gumi nemaviri gramu ehuwandu hwe makabhohaidhiretsi uye 3.6 magiramu e fiber.

12.3 – 3.6 = 8.7

Izvi zvinotisiya isu ne8.7 gramu chete emambure carbs mune imwe kapu yemakarotsi.

Kana iwe uchifarira kuverenga carbs kuti ubatsire kudzora ako mashuga eropa, nyanzvi yezvokudya kana mudzidzisi weshuga anogona kukudzidzisa iwe sei.

Kudya ngano

Mbiri dzedzidziso dzakajairika dzevanhu vane chirwere cheshuga ndechekuti havagone kuva neshuga, uye kuti vanofanirwa kutevera yakanyanya-carb kudya. Sezvazvinoitika, iri zano nderechinyakare uye harizi rechokwadi.

Shuga sezwi rinobata rinopfuura zvinopfuura maswiti uye zvinhu zvakabikwa - michero, miriwo, uye tsanga dzakazara ese "shuga" futi. Naizvozvo, ngano yekuti vanhu vane chirwere cheshuga havagone kudya shuga manyepo. Yakagadziriswa uye yakawedzerwa shuga inofanirwa kuve shoma, asi iyo ADA inokurudzira kuenderera mberi nekudya zvese michero nemiriwo sechikamu chekudya kune hutano.

Kudya kwakanyanya-carb hakudi mukutarisira shuga yeropa, futi. Kudya kwakanyanya-carb senge iyo keto dhizaini inobvisa ingangoita ese makabhohydrate kudya.

Nekudaro, kunyangwe yakaderera-carb chikafu cheMediterranean chakaratidza mabhenefiti eiyo glycemic kutonga. Kudya kwakanyanya-carb hakudi uye hakuna njodzi kune wese munhu ane chirwere cheshuga. Izvo zvakakosha kuti uone chiremba wezvekudya kana wezvehutano usati waita idzi mhando dzekuchinja kuchikafu chako.

Nguva yekuona nyanzvi yezvokudya

Kana iwe uine chirwere cheshuga uye uchifarira kudya chikafu chine hutano, nyanzvi yakadzidziswa yehutano inogona kubatsira. Dietitians uye vanovaka nezvezvoutano vanogona kupa humbowo-hwakavakirwa mazano ekuti ungadya sei hutano hutano kune ako mamiriro. Kana iwe uchida kuchera zvakadzama, vamwe vashandi vezvehutano vanotomboita zvehutano kune vanhu vane chirwere cheshuga.

Iyo Academy yeNutrition uye Dietetics 'Tsvaga Chishandiso chishandiso inzira yakanaka yekuwana nyanzvi yekudya munzvimbo yako. Icho chishandiso chinokutendera iwe kutsvaga nehunyanzvi, izvo zvinogona kukubatsira iwe kuwana nyanzvi yeshuga padhuze newe.

Chinokosha

Makarotsi, pakati pemamwe miriwo isina-starchy, kuwedzera kukuru kune chikafu chine hutano kune vanhu vane chirwere cheshuga. Iwo ane zvakawanda zvakakosha zvinovaka muviri izvo zvinobatsira zveropa maseru, senge vhitamini A uye faibha.

Kana iwe uine chirwere cheshuga, unofanirwa kuramba uchisanganisa miriwo, zviyo zvakakwana, uye mapuroteni akasendamira muchikafu chako. Kune mamwe mazano ekuti ungashandise sei ako eropa glucose mazinga kuburikidza nekudya, svikira kune nyanzvi yezvokudya pedyo newe.