Nongedzo kune Hutano Hwepasi Carb Kudya neShuga

Zvemukati

• Chii chinonzi chirwere cheshuga, uye chikafu chine basa rei?
• Kudya kwakaderera kwazvo kwecarb kunogona kubatsira kubata chirwere cheshuga?
• Ndeipi yakakwana carb kutora kune vanhu vane chirwere cheshuga?
• Ndeapi macarbs anosimudza mashuga eropa?
• Chikafu chekudya uye chikafu chekudzivirira
• Chikafu chekudya
• Chikafu chekudya zvine mwero
• Zvikafu zvekudzivirira
• Muenzaniso wezuva reakadzika kwazvo carb chikafu chevanhu vane chirwere cheshuga
• Kudya kwemangwanani: Mazai nesipinashi
• Kwekudya kwemasikati: Cobb saladi
• Kudya kwemanheru: Salmon ine mavegi
• Yese inogaya macarbbs ezuva racho: 37 gramu
• Taura nachiremba wako usati wachinja chikafu chako
• Dzimwe nzira dzekudzikisa mashuga eropa
• Chinokosha

Chirwere cheshuga chirwere chisingaperi chinobata vanhu vazhinji pasi rese.

Parizvino, vanhu vanopfuura mamirioni mazana mana vane chirwere cheshuga pasi rese (1).

Kunyangwe chirwere cheshuga chiri chirwere chakaomarara, kuchengetedza shuga yakanaka muropa kunogona kudzora zvakanyanya njodzi yezvinetso (2,).

Imwe yenzira dzekuwana zvirinani shuga zveropa ndeyekutevera yakaderera carb chikafu.

Ichi chinyorwa chinopa muongororwo wakadzama weakadzika kwazvo carb chikafu chekutarisira chirwere cheshuga.

Chii chinonzi chirwere cheshuga, uye chikafu chine basa rei?

Nechirwere cheshuga, muviri haugone kugadzirisa macarbohydrate.

Kazhinji, kana iwe uchidya carbs, iwo anoputswa pasi muzvikamu zvidiki zveglucose, izvo zvinopedzisira zvave shuga yeropa.

Kana huwandu hweshuga yeropa hukwira, rwatata rinopindura nekugadzira iyo hormone insulin. Iyi hormone inobvumira shuga yeropa kupinda mumasero.

Mune vanhu vasina chirwere cheshuga, huwandu hweshuga yeropa hunogara mukati mehurefu hwakamanikana zuva rese. Kune avo vane chirwere cheshuga, zvisinei, iyi sisitimu haishande nenzira imwecheteyo.

Iri idambudziko rakakura, nekuti kuve neshuga yakanyanya uye yakadzika kwazvo shuga inogona kukonzera kukuvara kwakanyanya.

Kune akatiwandei marudzi eshuga, asi iwo maviri akajairika ndiwo mhando 1 uye mhando 2 chirwere cheshuga. Ose ezvinhu aya anogona kuitika chero zera.

Mune Type 1 chirwere cheshuga, autoimmune maitiro anoparadza insulin-inogadzira beta maseru mupancreas. Vanhu vane chirwere cheshuga vanotora insulin kanoverengeka pazuva kuti vaone kuti glucose inopinda mumasero uye inogara pahutano hwakanaka muropa ().

Mune mhando 2 chirwere cheshuga, masero e beta pakutanga anoburitsa insulini yakakwana, asi masero emuviri anopesana neichi chiito, saka shuga yeropa inoramba yakakwira. Kubhadhara, iyo pancreas inogadzira yakawanda insulini, kuyedza kuunza shuga yeropa pasi.

Nekufamba kwenguva, masero e beta anorasikirwa kugona kwavo kuburitsa insulin yakakwana (5).

Pamatatu macronutrients - mapuroteni, carbs, uye mafuta - carbs ane zvakanyanya kukanganisa manejimendi eropa. Izvi zvinodaro nekuti muviri unovapwanya kuita glucose.

Naizvozvo, vanhu vane chirwere cheshuga vangangoda kutora mihombe muhombe ye insulin, mishonga, kana zvese pavanenge vachidya yakawanda makabhohaidhiretsi.

Vanhu vane chirwere cheshuga vanoshaya insulini kana kusagadzikana nemhedzisiro yayo. Kana ivo vachidya carbs, shuga yavo yeropa inogona kukwira kusvika kumazinga anogona kuve nenjodzi kunze kwekunge mishonga yatorwa.

Kudya kwakaderera kwazvo kwecarb kunogona kubatsira kubata chirwere cheshuga?

Ongororo zhinji dzinotsigira yakaderera carb chikafu chekurapa chirwere cheshuga (6,,,,, 11).

Muchokwadi, pamberi pekuwanikwa kwe insulini mu1921, yakaderera kwazvo carb chikafu chaionekwa senge kurapwa kwakaringana kune vanhu vane chirwere cheshuga ().

Uyezve, chikafu chakaderera checarb chinoita senge chinoshanda mushe kwenguva yakareba kana vanhu vakanamatira pavari.

Mune kumwe kuongorora, vanhu vane mhando 2 chirwere cheshuga vakadya chakaderera carb chikafu kwemwedzi mitanhatu. Chirwere cheshuga chavo chakaramba chakanyatso pfuura makore matatu kana vakanamatira kuchikafu ().

Saizvozvowo, apo vanhu vane chirwere cheshuga 1 vakatevera kudya kwakatemerwa carb, avo vakatevera chikafu vakaona shanduko yakakura mumashuga eropa mukati megore ramakore mana ().

Kutsvagurudza kwakaratidza kuti vanhu vane chirwere cheshuga vanoona kugadziridzwa kwenguva yakareba mukugadzirisa shuga yeropa pavanenge vachidya chakaderera carb chikafu.

Ndeipi yakakwana carb kutora kune vanhu vane chirwere cheshuga?

Iyo chaiyo carb inodya kune vanhu vanorarama nechirwere cheshuga inyaya inokakavara, kunyangwe pakati pevaya vanotsigira carb kurambidzwa.

Ongororo dzakawanda dzakawana kusimudzira kunoshamisa mumashuga eropa, huremu hwemuviri, uye zvimwe mamaki apo ma carbs airambidzwa magiramu makumi maviri pazuva (,).

Dr. Richard K. Bernstein, uyo ane chirwere cheshuga cheshuga, akadya magiramu makumi matatu e carbs pazuva uye akanyorwa zvakanakisa manejimendi eropa mune varwere vake vanoteedzera iwo iwo maitiro ().

Zvisinei, kumwe kutsvagurudza kunoratidza kuti kudzora kwakanyanya zvine mwero, senge 70-90 gramu e carbs akazara, kana makumi maviri muzana emakori kubva ku carbs, inoshandawo (,).

Iyo yakakwana huwandu hwe carbs inogona zvakare kusiyanisa nemunhu, nekuti munhu wese ane yakasarudzika mhinduro kune carbs.

Sekureva kweAmerican Diabetes Association (ADA), hapana chiyero-chimwe-chikafu chose chinoshanda kune wese munhu ane chirwere cheshuga. Zvirongwa zvekudya zvakasarudzika, izvo zvinofunga nezve zvaunofarira zvekudya uye metabolic zvinangwa, zviri nani (17).

Iyo ADA inokurudzirawo kuti vanhu vashande pamwe neveboka ravo rezvehutano kuti vaone kudya kwecarb kwakakodzera kwavari.

Kuti uone huwandu hwako hwakanaka hwe carbs, iwe ungangoda kuyera glucose yako yeropa nemamita usati wadya uyezve 1 kusvika 2 maawa mushure mekudya.

Chero bedzi shuga yako yeropa ichiramba iri pazasi pe140 mg / dL (8 mmol / L), iyo poindi inogona kukuvara tsinga, unogona kudya magiramu matanhatu, magiramu gumi, kana magiramu makumi maviri nemashanu e carbs pakudya pane yakaderera carb chikafu .

Izvo zvese zvinoenderana nekushivirira kwako pachako. Ingo rangarira kuti iwo mutemo wenguva dzose ndiwo mashoma ma carbs aunodya, zvishoma shuga yako yeropa inomuka.

Uye, panzvimbo pokubvisa macarbbs ese, ane hutano hwakaderera carb chikafu chinofanira kunyatso sanganisira chikafu-dense, yakakwira fiber carb sosi, semiriwo, michero, nzungu, uye mhodzi.

Kudya kweCarb pakati pe20-90 gramu pazuva kwakaratidzirwa kuve kunoshanda mukuvandudza manejimendi eropa mune vanhu vane chirwere cheshuga. Zvisinei, zviri nani kuyedza shuga yeropa usati uye mushure mekudya kuti uwane yako carb muganho.

Ndeapi macarbs anosimudza mashuga eropa?

Muzvikafu zvezvirimwa, carbs inosanganisira musanganiswa wesitashi, shuga, uye fiber. Iyo chete starch uye shuga zvikamu zvinomutsa shuga yeropa.

Fibha iyo inowanzo kuwanikwa muzvikafu, ingave yakanyungudika kana isingasvike, haina kupaza kuita glucose mumuviri, uye haisimudze huwandu hweshuga yeropa (18).

Iwe unogona chaizvo kubvisa iyo fiber uye shuga alcohol kubva pane yakazara carb zvemukati, ichikusiya iwe uine inogaya kana "net" carb zvemukati. Semuenzaniso, 1 mukombe weholiflower ine 5 magiramu e carbs, matatu acho ari fiber. Naizvozvo, yayo net carb yezvinyorwa ndeye 2 magiramu.

Prebiotic fiber, yakadai seinulin, yakatoratidzwa kunatsiridza kutsanya shuga yeropa uye zvimwe zvinomaka zvehutano muvanhu vane mhando 2 chirwere cheshuga ().

Shuga doro, senge maltitol, xylitol, erythritol, uye sorbitol, inowanzo shandiswa kutapira zvihwitsi zvisina shuga nezvimwe zvigadzirwa zve "kudya".

Mamwe acho, kunyanya maltitol, anogona kusimudza huwandu hweshuga yeropa mune vanhu vane chirwere cheshuga ().

Neichi chikonzero, shandisa net carb chishandiso nekuchenjerera, sezvo kuverenga kwakanyorwa pane chigadzirwa chigadzirwa kunogona kunge kusiri kwechokwadi kana ese ma carbs akapihwa nemaltitol akabviswa kubva muhuwandu.

Uyezve, iyo net carb chishandiso haina kushandiswa neKudya neDrug Administration (FDA) kana iyo ADA.

Iyi carb counter inogona kuve yakakosha zviwanikwa. Iyo inopa data yemazana ezvikafu pane yakazara carbs, net carbs, fiber, protein uye mafuta.

Starches uye neshuga zvinomutsa huwandu hweshuga yeropa, asi fiber yekudya haina. Iyo shuga doro maltitol inogona zvakare kusimudza shuga yeropa.

Chikafu chekudya uye chikafu chekudzivirira

Zvakanakisisa kutarisa kudya carb yakaderera, chikafu chese chine zvakawanda zvinovaka muviri.

Izvo zvakakoshawo kuti utarise kune wako muviri nzara uye kuzara zvirevo, zvisinei nezvauri kudya.

Chikafu chekudya

Unogona kudya zvinotevera carb zvekudya kusvika waguta. Uyezve ita chokwadi chekuwana mapuroteni akakwana pakudya kwega kwega:

• nyama, huku, uye hove dzegungwa
• mazai
• chizi
• nonstarchy miriwo (yakawanda miriwo kunze kweiyo akanyorwa pazasi)
• avocado
• maorivhi
• maorivhi, mafuta ekokonati, ruomba, kirimu, mukirimu wakasviba, uye kirimu kirimu

Chikafu chekudya zvine mwero

Iwe unogona kudya izvo zvinotevera chikafu mune zvidiki zvidiki pakudya, zvinoenderana neyako wega carb shiviriro:

• Zvibereko: 1 kapu kana pasi
• Plain, Greek yogati: 1 kapu kana zvishoma
• Cottage cheese: 1/2 mukombe kana pasi
• Nutsu uye nzungu: 1-2 maiza, kana 30-60 magiramu
• Flaxseeds kana chia mbeu: 2 mashupuni
• Chokoreti yakasviba (inokwana 85% cocoa): 30 gramu kana zvishoma
• Zuva squash (butternut, acorn, pumpkin, spaghetti, uye hubbard): 1 kapu kana pasi
• Doro: 1.5 maiza, kana 50 magiramu
• Yakaomeswa tsvuku kana chena waini: 4 maunzi, kana 120 magiramu

Mbesa, senge pizi, nyemba, uye bhinzi, zvine hutano zvine hunyanzvi hweprotein, kunyangwe hazvo iine carbs futi. Ive neshuwa yekuvasanganisira mune yako yemazuva ese carb kuverenga.

Kunyanya kudzora carbs kazhinji kunodzikisa insulin, izvo zvinoita kuti itsvo dzibudise sodium nemvura (20).

Edza kudya mukombe wemuto, maorivhi mashoma, kana zvimwe zvekudya zvine salb yakaderera kugadzira iyo yakarasika sodium. Usatya kuwedzera imwe yekuwedzera munyu kuzvikafu zvako.

Nekudaro, kana iwe uine congestive moyo kutadza, chirwere cheitsvo, kana kukwirira kweropa, taura nachiremba wako usati wawedzera huwandu hwesodium mune zvaunodya.

Zvikafu zvekudzivirira

Izvi zvekudya zvakakwirira mumahydrohydrate uye zvinogona kusimudza huwandu hweshuga yeropa mune vanhu vane chirwere cheshuga:

• chingwa, pasita, zviyo, chibage, uye zvimwe zviyo
• miriwo ine sitachi, semapatatisi, mbatatisi, mamamu, uye taro
• mukaka
• michero isiri michero
• muto, soda, chibhakera, inotapira tii, nezvimwe.
• doro
• madhiri, zvinhu zvakabikwa, zvihwitsi, ice cream, nezvimwe.

Namatira kune zvakaderera carb chikafu senyama, hove, mazai, hove dzegungwa, nonstarchy miriwo, uye mafuta ane hutano. Dzivisa zvekudya zvakakwirira muma carbs.

Muenzaniso wezuva reakadzika kwazvo carb chikafu chevanhu vane chirwere cheshuga

Heino mharidzo yekuenzanisira ine magiramu gumi nemashanu kana mashoma emakobhu anogayikwa pakudya. Kana yako yega carb shiviriro iri pamusoro kana yakaderera, iwe unogona kugadzirisa iwo ekushandira saizi.

Kudya kwemangwanani: Mazai nesipinashi

• 3 mazai akabikwa muhotela (1.5 gramu e carbs)
• 1 kapu yakabvisa sipinashi (3 gramu e carbs)

Unogona kubatanidza mazai ako nesipinashi ne:

• 1 mukombe mabheribheri (6 gramu e carbs)
• 1 mukombe kofi nekirimu uye inotapira isina-shuga inotapira

Yakazara digestible carbs: 10.5 gramu

Kwekudya kwemasikati: Cobb saladi

• 3 ounces (90 gramu) yakabikwa huku
• 1 ounces (30 gramu) Roquefort cheese (1/2 gramu ye carbs)
• 1 slice bhakoni
• 1/2 yepakati avocado (2 gramu e carbs)
• 1 kapu yakatemwa madomasi (5 gramu e carbs)
• 1 mukombe shredded lettuce (1 gramu ye carbs)
• mafuta omuorivhi nevhiniga

Unogona kubatanidza saradhi yako ne:

• 20 gramu (2 mashoma makwere) 85% yakasviba chokoreti (4 gramu e carbs)
• 1 girazi yeti iced ine inotapira isina-shuga inotapira

Yakazara digestible carbs: 12.5 gramu.

Kudya kwemanheru: Salmon ine mavegi

• 4 ounces yakakangwa salmoni
• 1/2 mukombe yakasungwa zucchini (3 gramu e carbs)
• 1 kapu yakamutsirwa howa (2 gramu e carbs)

Kuzadzisa chikafu chako uye dhizeti:

• 4 ounces (120 g) waini tsvuku (3 gramu e carbs)
• 1/2 mukombe yakatemwa sitirobheri nekwapurwa kirimu
• 1 ounce walnuts akachekwa (6 gramu e carbs)

Yakazara digestible carbs: 14 gramu

Yese inogaya macarbbs ezuva racho: 37 gramu

Kuti uwane mamwe mazano, heino runyorwa rweanomwe anokurumidza epasi carb chikafu, uye rondedzero ye101 ine hutano yakaderera carb mapepa.

Chirongwa chekudya chekubata chirwere cheshuga chinofanira kuisa carbs zvakaenzana pamusoro pekudya katatu. Kudya kwega kwega kunofanirwa kuve neyakaenzana mapuroteni, mafuta ane hutano, uye hushoma hwe carbs, kazhinji kubva mumiriwo.

Taura nachiremba wako usati wachinja chikafu chako

Kana macarbs akarambidzwa, kazhinji panowanzove nekudzikira kunoshamisa mushuga yeropa.

Neichi chikonzero, chiremba wako anowanzo deredza insulin yako uye mamwe madosi emishonga. Mune zvimwe zviitiko, vanogona kubvisa mishonga yako zvachose.

Imwe ongororo yakaratidza kuti gumi nevaviri vevadzidzi makumi maviri nevaviri vane chirwere cheshuga chechipiri vakakwanisa kumisa kana kudzikisa mishonga yavo yeshuga kana ma carbs aigumira magiramu makumi maviri pazuva ().

Mune kumwe kudzidza, vatori vechikamu vane chirwere cheshuga 1 vakadya zvishoma pane makumi mapfumbamwe magiramu e carbs zuva rega rega. Ropa ravo glucose rakavandudzwa, uye pakanga paine mukana mushoma weshuga yeropa yakadzika nekuti insulin madosi akave akaderedzwa zvakanyanya ().

Kana insulin nemimwe mishonga isina kugadziridzwa kune yakaderera carb kudya, kune njodzi huru yekutsika kwakadzika kweropa glucose, inozivikanwawo se hypoglycemia.

Naizvozvo, zvakakosha kuti vanhu vanotora insulin kana imwe mishonga yeshuga vataure nachiremba wavo pamberi kutanga yakaderera carb chikafu.

Vazhinji vanhu vachazoda kudzikisa muyero weiyo insulin kana imwe chirwere cheshuga kana vachitevera yakaderera carb chikafu. Kusaita kudaro kunogona kukonzera nenjodzi yakaderera mashuga eropa.

Dzimwe nzira dzekudzikisa mashuga eropa

Kunze kwekutevera yakaderera carb chikafu, chiitiko chemuviri chinogona zvakare kubatsira kubata chirwere cheshuga nekuvandudza insulin kunzwa.

Kubatanidzwa kwekudzivirira kudzidziswa uye kurovedza muviri kunonyanya kubatsira ().

Kurara kwemhando yepamusoro kwakakoshawo. Kutsvagurudza kwakaratidza nguva dzose kuti vanhu vanorara zvisina kunaka vane njodzi yekuwedzera chirwere cheshuga ().

Imwe ongororo ichangoburwa yekucherechedza yakawana kuti vanhu vane chirwere cheshuga avo vakarara 6.5 kusvika 7.5 maawa husiku nehusiku vaive neropa glucose manejimendi zvichienzaniswa nevaya vakarara kwenguva shoma kana kupfuura ().

Imwe kiyi kune yakanaka shuga yeshuga manejimendi? Zvakare kugadzirisa kushushikana kwako. Yoga, qigong, uye kufungisisa zvakaratidzirwa kudzikisa shuga yeropa uye insulin mazinga (24).

Kunze kwekutevera yakaderera carb chikafu, kurovedza muviri, kurara kwemhando yepamusoro, uye kushungurudzika manejimendi zvinogona kuwedzera kusimudzira kuchengetwa kweshuga.

Chinokosha

Zvidzidzo zvinoratidza kuti yakaderera carb kudya kunokwanisa kubata zvine hunyanzvi mhando 1 uye mhando 2 chirwere cheshuga.

Kudya kwakaderera kwecarb kunogona kuvandudza manejimendi eropa, kudzora zvinodiwa nemishonga, uye kudzora njodzi yeshuga yematambudziko.

Ingo rangarira kutaura nachiremba wako usati waita chero shanduko yekudya, sezvo ako madosi madhizaini angangoda kugadziriswa.