Yakawanda Sei Carbs Unofanirwa Kudya Kana Iwe Une Chirwere cheshuga?

Zvemukati

• Chii chinonzi chirwere cheshuga uye prediabetes?
• Tora 1 chirwere cheshuga
• Nyora 2 chirwere cheshuga
• Prediabetes
• Chikafu chinobata sei mashuga eropa?
• Carb kurambidzwa kwechirwere cheshuga
• Yakadzika kwazvo carb, ketogenic kudya
• Kudya kwakaderera carb
• Kudya zvine mwero carb
• Kutsvaga iyo chaiyo renji
• High carb chikafu chekudzivirira
• Kudya kwakaderera carb kunogara kwakanakira chirwere cheshuga here?
• Maitiro ekuona yakakwana carb kudya
• Chinokosha

Kufungidzira kuti mangani carbs aunofanira kudya kana iwe uine chirwere cheshuga zvinogona kuita sekuvhiringidza.

Mirayiridzo yezvekudya kubva kutenderera pasirese tsika inokurudzira kuti utore 45-60% yemakoriori ako ezuva nezuva kubva ku carbs kana uine chirwere cheshuga (,).

Zvisinei, nhamba inokura yenyanzvi inotenda kuti vanhu vane chirwere cheshuga vanofanirwa kudya mashoma carbs. Muchokwadi, vazhinji vanokurudzira isingasviki hafu yemari iyi.

Ichi chinyorwa chinokuudza kuti mangani carbs aunofanira kudya kana iwe uine chirwere cheshuga.

Chii chinonzi chirwere cheshuga uye prediabetes?

Glucose, kana shuga yeropa, ndiyo sosi huru yemafuta emasero emuviri wako.

Kana iwe uine chero rudzi rwekutanga kana rwechipiri chirwere cheshuga, kugona kwako kugadzirisa uye kushandisa shuga yeropa kwakakanganisika.

Tora 1 chirwere cheshuga

Mune rudzi rwekutanga chirwere cheshuga, rwatata rako harugone kuburitsa insulin, hormone inobvumidza shuga kubva muropa rako kupinda mumasero ako. Pane kudaro, insulin inofanira kujowa.

Chirwere ichi chinokonzerwa nema autoimmune maitiro umo muviri wako unorwisa maseru ayo anogadzira insulin, ayo anonzi beta maseru. Kunyange ichiwanzoonekwa muvana, inogona kutanga chero pazera - kunyangwe mukunonoka kukura ().

Nyora 2 chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chinowanzoitika, kuverengera kweanosvika makumi mapfumbamwe muzana ezveruzivo. Senge rudzi rwekutanga, inogona kukura mune vese vakuru nevana. Zvisinei, haisi yakajairika muvana uye inowanzoitika kune vanhu vane kufuta kana kufutisa.

Mune chimiro chechirwere ichi, pancreas yako haiburitse insulini yakakwana kana kuti masero ako asingagone kune insulin. Naizvozvo, shuga yakawandisa inogara muropa rako.

Nekufamba kwenguva, ako beta maseru anogona kudzikisira semhedzisiro yekupomba kunze nekuwedzera insulin mukuyedza kudzikisa shuga yeropa. Izvo zvinogona zvakare kukuvadzwa kubva pamazinga akakwirira eshuga muropa rako ().

Chirwere cheshuga chinogona kuongororwa nehuremu hwekutsanya hweshuga yeropa kana mwero wakakwira weakaomarara glycated hemoglobin (HbA1c), iyo inoratidza kudzora kweshuga muropa kwemwedzi miviri (3).

Prediabetes

Rudzi rwechipiri chirwere cheshuga chisati chaitika, huwandu hweshuga yeropa hunokwidziridzwa asi husina kukwana zvakakwana kuti uonekwe seshuga. Iyi nhanho inozivikanwa se prediabetes.

Prediabetes inoonekwa neshuga yeropa ye100-125 mg / dL (5.6-6.9 mmol / L) kana iyo HbA1c chikamu che5.7-6.4% ().

Kunyangwe asiri munhu wese ane prediabetes anokura mhando 2 chirwere cheshuga, zvinofungidzirwa kuti vangangoita 70% vanozopedzisira vaumba mamiriro aya ().

Uyezve, kunyangwe prediabetes isina kumbofambira mberi ichienda kuchirwere cheshuga, vanhu vane chirwere ichi vanogona vachiri kungowedzera njodzi yechirwere chemoyo, hosha yeitsvo, uye zvimwe zvinetswa zvine chekuita neshuga yepamusoro yeropa ().

Type 1 chirwere cheshuga inokura kubva mukuparadzwa kwepancreatic beta maseru, nepo rudzi rwechipiri chirwere cheshuga chichiitika kubva mukukwana insulin kana insulin kudzvinyirira. Prediabetes inowanzo fambira mberi kune chirwere cheshuga.

Chikafu chinobata sei mashuga eropa?

Zvinhu zvakawanda, zvinosanganisira kurovedza muviri, kushushikana, uye kurwara, zvinokanganisa huwandu hweshuga yeropa rako.

Izvo zvakati, chimwe chezvinhu zvikuru ndizvo zvaunodya.

Pamatatu macronutrients - carbs, mapuroteni, uye mafuta - carbs ane zvakanyanya kukanganisa pashuga yeropa. Imhaka yekuti muviri wako unodambura carbs kuita shuga, iyo inopinda muropa rako.

Izvi zvinoitika nezvose carbs, senge yakanatswa sosi senge machipisi uye makuki, pamwe nemhando dzakanaka senge michero nemiriwo.

Nekudaro, chikafu chese chine fiber. Kusiyana nesitashi neshuga, fiber inowanzoitika haisimudzi mashuga eropa uye inogona kutononoka kusimuka uku.

Kana vanhu vane chirwere cheshuga vachidya zvekudya zvine mwero macarbbs, mashuga eropa ravo anogona kuwedzera. Yakakwira carb inodya kazhinji inoda yakakwira madosi e insulin kana chirwere cheshuga kudzora shuga yeropa.

Tichifunga kuti ivo havakwanise kuburitsa insulin, vanhu vane chirwere cheshuga cheshuga vanofanirwa kujekesa insulin kakawanda pazuva, zvisinei nezvavanodya. Zvisinei, kudya mashoma carbs kunogona kuderedza zvakanyanya nguva yavo yekudya insulin muyero.

Muviri wako unoputsa carbs kuita shuga, iyo inopinda muropa rako. Vanhu vane chirwere cheshuga vanodya yakawanda carbs vanoda insulin kana mishonga kuchengetedza shuga yavo yeropa kuti isakwira zvakanyanya.

Carb kurambidzwa kwechirwere cheshuga

Zvakawanda zvidzidzo zvinotsigira kushandiswa kwecarb kudzorwa muvanhu vane chirwere cheshuga.

Yakadzika kwazvo carb, ketogenic kudya

Kudya kwakadzika kwazvo kwecarb kunowanzoita kuti ketosis inyorove kusvika pakuenzanisa, nyika inoshandisa muviri wako ketoni nemafuta, kwete shuga, senzvimbo yayo huru yesimba.

Ketosis inowanzoitika pakudya kwezuva nezuva kusingasviki makumi mashanu kana makumi matatu magiramu ezere kana zvinodyiwa carbs (akazara carbs kubvisa fiber), zvichiteerana. Izvi zvinokwana kusapfuura gumi muzana yemakoriyori pane 2,000-koriori chikafu.

Yakadzika kwazvo carb, ketogenic chikafu chakatemerwa vanhu vane chirwere cheshuga kunyangwe insulin isati yawanikwa mu1921 ().

Ongororo dzinoverengeka dzinoratidza kuti kudzora carb kudya kune 20-50 gramu e carbs pazuva kunogona kudzikisa huwandu hweshuga yeropa, kukurudzira kurasikirwa, uye kugadzirisa hutano hwemwoyo muvanhu vane chirwere cheshuga (,,,,,,,,,,,,,,,,,.,.

Uye zvakare, izvi zvigadziriso zvinowanzoitika nekukurumidza.

Semuenzaniso, mune ongororo mune vanhu vane kufutisa uye chirwere cheshuga, kudzikamisa carbs kusvika kumagiramu makumi maviri nerimwe pazuva kwemavhiki maviri kwakatungamira mukudzikira kwega kwega kwekudya kwekoriori, mashoma mashuga eropa, uye ne75% kuwedzera kwe insulin senzwi ().

Muchidiki, 3-mwedzi kudzidza, vanhu vakadya koriori-inorambidzwa, yakaderera mafuta kudya kana yakaderera carb chikafu chine anosvika makumi mashanu magiramu e carbs pazuva.

Iyo yakaderera carb boka yakaenzana ne0.6% kudzikira muHbA1c uye yakarasikirwa zvakapetwa zvakapetwa zvakapetwa zvakapetana seye rakaderera mafuta boka. Zvakare, 44% yavo yakasiya imwe chete mishonga yeshuga, ichienzaniswa ne11% yeboka rakaderera remafuta ().

Muchokwadi, muzvidzidzo zvakati wandei, insulin uye mimwe mishonga yeshuga yakadzikiswa kana kumiswa nekuda kwekuvandudzwa kweshuga yeropa (,,,,,).

Kudya kune 20-50 gramu e carbs akaratidzirwawo kudzikisa huwandu hweshuga yeropa uye kudzikisa njodzi yezvirwere muvanhu vane prediabetes (,,).

Muchidiki, 12-vhiki yekudzidza, varume vane kufutisa uye prediabetes vakadya chikafu cheMediterranean chinokwana magiramu makumi matatu e carbs pazuva. Yadzo yekutsanya shuga yeropa yakadonhera ku90 mg / dL (5 mmol / L), paavhareji, iri mukati meyakajairika renji ().

Uye zvakare, ivo varume vakarasikirwa neanoyevedza 32 mapaundi (14.5 kg), paavhareji, uye vakaona kudzikiswa kwakakosha mu triglycerides, cholesterol, uye BP, pakati pezvimwe zvakanaka ().

Zvakakosha, varume ava havasisina kusangana neyakagadziriswa metabolic syndrome nekuda kwekudzikiswa mushuga yeropa, huremu, uye zvimwe zvinomaka zvehutano.

Kunyangwe kunetsekana kwakasimudzwa kuti kuwedzerwa kweprotein kudya pane yakaderera carb chikafu kunogona kutungamira kumatambudziko eitsvo, ongororo yemwedzi gumi nemaviri yadarika yakawana kuti yakaderera kwazvo carb kudya haina kuwedzera njodzi yechirwere cheitsvo ().

Kudya kwakaderera carb

Zvizhinji zvakaderera carb zvikafu zvinodzivirira carbs kusvika 50-100 gramu, kana 10-20% yemakoriori, pazuva.

Kunyangwe paine mashoma kwazvo zvidzidzo pamusoro pekurambidzwa kwecarb muvanhu vane chirwere cheshuga 1, izvo zviripo zvakazivisa mhedzisiro inoshamisa (,,).

Muchidzidzo chenguva refu mune vanhu vane chirwere cheshuga 1 avo vanodzora carbs kusvika 70 gramu pazuva, vatori vechikamu vakaona yavo HbA1c inodonha kubva pa7.7% kusvika pa6,4%, paavhareji. Uyezve, iwo HbA1c mazinga akasara akafanana makore mana gare gare ().

Kuderedzwa kwe1.3% muHbA1c shanduko yakakura yekuchengetedza pamusoro pemakore akati wandei, kunyanya kune avo vane chirwere cheshuga cheshuga.

Chimwe chezvinonyanya kunetsa kune vanhu vane chirwere cheshuga cheshuga hypoglycemia, kana shuga yeropa inodonha kusvika pamwero wakaderera zvine njodzi.

Muchidzidzo chemwedzi gumi nemaviri, vanhu vakuru vane chirwere cheshuga cheshuga avo vairambidza kudya kwemazuva ese kwecarb kusvika pasi pegiramu 90 vaive ne82% mashoma epashuga yeropa shoma pane vasati vatanga kudya ().

Vanhu vane mhando 2 chirwere cheshuga vanogona zvakare kubatsirwa nekudzikisira yavo yezuva nezuva carb kudya (,,).

Muchidzidzo chidiki, che5-vhiki, varume vane chirwere cheshuga chechipiri vakadya protein yakakura, kudya kwakawanda kwefibre ne20% yemakori ayo kubva ku carbs vakawana kudzikira kwe29% mukutsanya shuga yeropa, paavhareji ().

Kudya zvine mwero carb

Kudya kwakanyanya zvine mwero kwekarbhu kunogona kupa 100-150 gramu emakarobhu anodyiwa, kana 20-35% yemakoriori, pazuva.

Zvidzidzo zvishoma zvinoongorora kudya kwakadai zvakaratidza mibairo yakanaka kune vanhu vane chirwere cheshuga (,).

Mune ongororo yemwedzi gumi nemaviri muvanhu makumi maviri nevaviri vane chirwere cheshuga chechipiri, avo vakatevera chikafu cheMediterranean vachipa 35% kana mashoma macalorie kubva ku carbs vakaona kudzikira kukuru muHbA1c - kubva pa8.3% kusvika pa6.3% - paavhareji ().

Kutsvaga iyo chaiyo renji

Kutsvagurudza kwakasimbisa kuti akawanda mazinga ekurambidzwa kwecarb anogona kunyatsodzikisa mashuga eropa.

Sezvo ma carbs achisimudza shuga yeropa, kudzikamisa kune chero chikamu kunogona kubatsira kudzora ako mazinga.

Semuenzaniso, kana parizvino uri kushandisa anosvika 250 gramu e carbs pazuva, kudzikisa kutora kwako kusvika ku150 gramu kunofanirwa kukonzera shuga yakanyanya muropa mushure mekudya.

Izvo zvakati, kuderedzwa kwakanyanyisa kwemakumi maviri-50 magiramu e carbs pazuva kunoratidzika kuunza mhedzisiro inoshamisa, kuenda kusvika pakuderedza kana kutobvisa kudikanwa kweiyo insulin kana chirwere cheshuga.

Zvidzidzo zvinoratidza kuti kudzora carbs kunogona kubatsira vanhu vane chirwere cheshuga. Iyo yakaderera yako carb inodya, iyo yakakura mhedzisiro pamazinga ako eshuga eropa uye mamwe mamaki ehutano.

High carb chikafu chekudzivirira

Zvakawanda zvinonaka, zvinovaka muviri, zvakaderera carb chikafu zvinokwidza huwandu hweshuga yeropa zvishoma chete. Idzi zvekudya zvinogona kunakidzwa mune zvine mwero uye zvakasununguka zviyero pane yakaderera carb chikafu.

Nekudaro, iwe unofanirwa kudzivirira zvinotevera zvinotevera carb zvinhu:

• chingwa, muffin, mabhanzi, uye bagels
• pasita, mupunga, chibage, uye zvimwe zviyo
• mbatatisi, mbatatisi, mbambaira, uye taro
• mukaka uye inotapira yogati
• michero yakawanda, kunze kwemabriji
• makeke, makuki, mapayi, ice cream, uye mamwe maswiti
• snack chikafu senge pretzels, machipisi, uye popcorn
• muto, pasoda, inotapira tii, nezvimwe zvinwiwa zvinotapira zvine shuga
• doro

Ramba uchifunga kuti hazvisi zvese izvi zvekudya zvisina hutano. Semuenzaniso, michero inogona kuve ine hutano hwakanyanya. Asi, iwo haana kukodzera kune chero munhu anoedza kubata mashuga eropa ravo nekudya mashoma carbs.

Pane yakaderera carb chikafu, iwe unofanirwa kudzivirira chikafu senge doro, chingwa, mbatatisi, michero, uye zvihwitsi.

Kudya kwakaderera carb kunogara kwakanakira chirwere cheshuga here?

Kudya kwakaderera kwecarb kwakagara kuchiratidzwa kudzikisa shuga yeropa uye kugadzirisa zvimwe zvehutano zvevanhu vane chirwere cheshuga.

Panguva imwecheteyo, zvimwe zvikafu zvepamusoro zvecarb zvakapihwa mibairo yakafanana.

Semuenzaniso, zvimwe zvidzidzo zvinoratidza kuti yakaderera mafuta vegan kana miriwo zvinodyiwa zvinogona kutungamira kune iri nani shuga yekudzora shuga uye hutano hwakazara (,,,).

Mune chidzidzo chevhiki gumi nemaviri, dhayeti-yemupunga-yakavakirwa vegan chikafu chine 268 gramu e carbs pazuva (72% macalorie) yakadzikisa vatori vechikamu 'HbA1c mazinga anodarika echinyakare chirwere cheshuga chine 249 gramu ezvese zvezuva nezuva carbs (64% ye macalorie) ().

Kuongororwa kwezvidzidzo zvina kwakawana kuti vanhu vane rudzi rwechipiri chirwere cheshuga avo vaitevera mafuta akaderera, macrobiotic kudya kunosanganisira 70% carbs yakawana kudzikiswa kwakakura mushuga yeropa uye zvimwe zviratidzo zvehutano ().

Kudya kweMediterranean zvakare kunovandudza kudzora kweshuga muropa uye kunopa mamwe mabhenefiti ehutano kune vanhu vane chirwere cheshuga (,).

Zvisinei, zvakakosha kuti uzive kuti izvi zvikafu hazvina kuenzaniswa zvakananga nezvakaderera carb chikafu, asi asi zvine mwero, mashoma mafuta kudya kunowanzo shandiswa kwechirwere cheshuga manejimendi.

Uye zvakare, kumwe kutsvagurudza nezvezvikafu izvi kunodiwa.

Zvidzidzo zvinoratidza kuti kumwe kudya kwakanyanya kwecarb kunogona kubatsira manejimendi manejimendi. Zvakadaro, kutsvagisa kunodiwa.

Maitiro ekuona yakakwana carb kudya

Kunyangwe zvidzidzo zvakaratidza kuti akawanda akasiyana mazinga ecarb kudya anogona kubatsira kudzora shuga yeropa, iwo huwandu hwakaringana hunosiyana nemunhu.

IAmerican Diabetes Association (ADA) yaikurudzira kuti vanhu vane chirwere cheshuga vanosvika makumi mana neshanu muzana emakoriori avo kubva kuma carbs.

Zvisinei, iyo ADA ikozvino inokurudzira nzira yakasarudzika umo yako yakanaka carb yaunodya inofanirwa kufunga nezve zvaunofarira zvekudya uye metabolic zvinangwa (36).

Izvo zvakakosha kuti udye huwandu hwe carbs kwaunonzwa zvakanakisa uye unogona kunyatso chengetedza mukufamba kwenguva.

Naizvozvo, kufunga kuti mangani ma carbs ekudya inoda kumwe kuyedzwa uye kuongorora kuti uone zvinoshanda zvakanyanya kwauri.

Kuti uone yako yakanaka carb yaunodya, chiyera shuga yako yeropa nemaglucose eropa mita usati wadya uye zvakare 1-2 maawa mushure mekudya.

Kudzivirira kukuvara kwemitsipa yeropa uye tsinga, mwero wepamusoro shuga yako yeropa inofanirwa kusvika ndeye 139 mg / dL (8 mmol / L).

Nekudaro, iwe ungangoda kunongedza kune yakatombodzikira siringi.

Kuti uwane zvinangwa zveshuga zveropa, ungangoda kudzora yako carb kutora pasi pegumi, gumi nemashanu, kana 25 magiramu pakudya.

Zvakare, iwe unogona kuona kuti shuga yako yeropa inokwira zvakanyanya pane dzimwe nguva dzezuva, saka yako yepamusoro carb muganho unogona kunge wakadzikira pakudya kwemanheru pane kwekudya kwemangwanani kana masikati.

Kazhinji, ma carbs mashoma aunodya, shoma shuga yako yeropa inomuka uye mishoma mishonga yeshuga kana insulin yaunoda kuti ugare mukati mehutano hwakanaka.

Kana iwe ukatora insulini kana chirwere cheshuga, zvakakosha kuti utaure nemupi wako wezvehutano usati waderedza kudya kwako kwecarb kuti uve nechokwadi cheyero yakakodzera.

Kusarudza yakakwana carb yekudyiwa kwechirwere cheshuga inoda kuyedza shuga yako yeropa uye kugadzirisa sezvazvinodiwa zvichienderana nemhinduro yako, kusanganisira manzwiro aunoita.

Chinokosha

Kana iwe uine chirwere cheshuga, kudzikisa kudya kwako kwecarb kunogona kubatsira.

Ongororo dzakawanda dzakaratidza kuti kudya kwemazuva ese kwecarb ye 20-150 gramu, kana 5-35% yemacalorie, haingotungamire kudzora shuga muropa chete asi inogona zvakare kukurudzira kuonda uye kumwe kugadzirisa kwehutano.

Zvisinei, vamwe vanhu vanogona kutsungirira mamwe ma carbs kupfuura vamwe.

Kuyedza shuga yako yeropa uye kucherechedza maitiro aunonzwa pane akasiyana carb kutora kunogona kukubatsira iwe kuwana yako renji yeakanyanya chirwere cheshuga kudzora, masimba emagetsi, uye hupenyu hwehupenyu.

Zvinogona zvakare kubatsira kusvika kune vamwe kuti vatsigirwe. Yedu yemahara app, T2D Healthline, inokubatanidza iwe nevanhu chaivo vanorarama nerudzi rwechipiri chirwere cheshuga. Bvunza mibvunzo ine chekuita nezvekudya uye tsvaga zano kubva kune vamwe vanoiwana. Dhawunorodha iyo app ye iPhone kana Android.