Kuwerengera chakudya

Zakudya zambiri zimakhala ndi ma carbohydrate (carbs), kuphatikiza:

• Zipatso ndi msuzi wa zipatso
• Tirigu, mkate, pasitala, ndi mpunga
• Mkaka ndi zopangira mkaka, mkaka wa soya
• Nyemba, nyemba, ndi mphodza
• Masamba owuma monga mbatata ndi chimanga
• Maswiti monga makeke, maswiti, keke, kupanikizana ndi zakudya, uchi, ndi zakudya zina zomwe zili ndi shuga wowonjezera
• Zakudya zoziziritsa kukhosi monga tchipisi ndi tchipisi

Thupi lanu limasinthitsa chakudya kukhala shuga wotchedwa glucose, womwe ndi gwero lalikulu la mphamvu mthupi lanu .. Izi zimakweza shuga wamagazi anu, kapena shuga wamagazi.

Zakudya zambiri zomwe zimakhala ndizakudya ndizopatsa thanzi ndipo ndizofunikira pa chakudya chopatsa thanzi. Kwa matenda ashuga, cholinga sikuchepetsa chakudya m'zakudya zonse, koma kuwonetsetsa kuti simukudya zambiri. Kudya chakudya chamagulu tsiku lililonse kungathandize kuti shuga wanu wamagazi azikhala okhazikika.

Anthu omwe ali ndi matenda ashuga amatha kuyendetsa shuga m'mwazi mwawo akawerenga kuchuluka kwa chakudya chomwe amadya. Anthu omwe ali ndi matenda ashuga omwe amatenga insulin amatha kugwiritsa ntchito kuchuluka kwa carb kuwathandiza kudziwa kuchuluka kwa insulin yomwe amafunikira pakudya.

Katswiri wanu wazakudya kapena matenda ashuga akuphunzitsani njira yotchedwa "kuwerengera carb."

Thupi lanu limasandutsa chakudya chonse kukhala mphamvu. Pali mitundu itatu yayikulu ya chakudya:

• Shuga
• Starches
• CHIKWANGWANI

Shuga amapezeka mwachilengedwe mu zakudya zina ndikuwonjezeredwa kwa ena. Shuga amapezeka mwachilengedwe mu zakudya zopatsa thanzi izi:

• Zipatso
• Mkaka ndi zopangira mkaka

Zakudya zambiri zamatumba ndi zoyengedwa zimakhala ndi shuga wowonjezera:

• Maswiti
• Ma cookies, makeke, ndi mitanda
• Zakumwa zokhazikika (zopanda zakudya) zopangira kaboni, monga soda
• Madzi olemera, monga omwe amawonjezeredwa zipatso zamzitini

Starches amapezeka mwachilengedwe mu zakudya, komanso. Thupi lanu limazigawira shuga mukatha kuzidya. Zakudya zotsatirazi zili ndi wowuma kwambiri. Ambiri amakhalanso ndi ulusi. CHIKWANGWANI ndi gawo la chakudya chomwe sichigwetsedwa ndi thupi. Imachedwetsa chimbudzi ndikuthandizani kuti muzimva bwino. Zakudya zomwe zili ndi wowuma ndi fiber zimaphatikizapo:

• Mkate
• Mbewu
• Nyemba, monga nyemba ndi nandolo
• Pasitala
• Mpunga
• Zokometsera zamasamba, monga mbatata

Zakudya zina, monga nyemba zonunkhira, zimangokhala ndi chakudya. Zakudya zina, monga mapuloteni azinyama (nyama zamtundu uliwonse, nsomba, ndi mazira), zilibe chakudya.

Zakudya zambiri, ngakhale masamba, zimakhala ndi chakudya. Koma masamba ambiri obiriwira, osakhala wowuma amakhala ochepa kwambiri ndi chakudya.

Akuluakulu ambiri omwe ali ndi matenda a shuga sayenera kudya magalamu opitilira 200 patsiku. Kuchuluka kwa tsiku ndi tsiku kwa achikulire ndi magalamu 135 patsiku, koma munthu aliyense ayenera kukhala ndi cholinga chake chama carbohydrate. Amayi apakati amafunika pafupifupi magalamu 175 a chakudya tsiku lililonse.

Zakudya zamatumba zili ndi zilembo zomwe zimakuwuzani kuchuluka kwa chakudya chomwe chili ndi chakudya. Amayezedwa magalamu. Mutha kugwiritsa ntchito zolemba kuti muwerenge chakudya chomwe mumadya. Mukawerengera carb, chakudya chimafanana ndi kuchuluka kwa chakudya chomwe chili ndi magalamu 15 a zimam'patsa mphamvu. Kukula kwake kotumizidwa paphukusi sikuli kofanana nthawi zonse ndi 1 yemwe amatumizira kuwerengera kwamahydrohydrate. Mwachitsanzo, ngati phukusi limodzi lokhala ndi chakudya lili ndi magalamu 30 a zimam'patsa mphamvu, phukusili lili ndi magawo awiri mukamawerengera carb.

Lemba lazakudya lati kukula komwe 1 ndikutumizira ndi kuchuluka kwa mapangidwe ake. Ngati thumba la tchipisi likuti lili ndi magawo awiri ndipo mudya chikwama chonse, ndiye kuti mufunika kuchulukitsa zidziwitsozo ndi 2. Mwachitsanzo, tinene kuti chikwangwani chomwe chili m'thumba la tchipisi chimati chili ndi magawo awiri, ndipo Kutulutsa tchipisi 1 kumapereka magalamu 11 a chakudya. Mukadya thumba lonse la tchipisi, mwadya 22 magalamu azakudya.

Nthawi zina chizindikirocho chimatchula shuga, wowuma, ndi fiber padera. Kuwerenga kwa chakudya ndi chakudya chonse. Gwiritsani ntchito nambala yonseyi kuti muwerenge ma carbs anu.

Mukawerenga carbs mu zakudya zomwe mumaphika, muyenera kuyeza gawo la chakudya mukaphika. Mwachitsanzo, mpunga wophika wautali wokhala ndi magalamu 15 a zimam'patsa chikho chimodzi cha 1/3. Ngati mumadya kapu ya mpunga wautali wophika, mumakhala mukudya magalamu 45 a chakudya, kapena magawo atatu azakudya zam'madzi.

Nazi zitsanzo za zakudya ndi kukula kwake komwe kumakhala ndi magalamu 15 a zimam'patsa mphamvu:

• Gawo la chikho (107 magalamu) la zipatso zamzitini (popanda msuzi kapena madzi)
• Chikho chimodzi (109 magalamu) wa vwende kapena zipatso
• Supuni ziwiri (11 magalamu) a zipatso zouma
• Hafu chikho (121 magalamu) wa oatmeal wophika
• Chikho chimodzi mwachitatu cha pasitala yophika (44 magalamu) (amatha kusiyanasiyana ndi mawonekedwe)
• Gawo limodzi mwa magawo atatu (67 magalamu) a mpunga wautali wophika
• Chikho chimodzi chachinayi (magalamu 51) cha mpunga wochepa wophika
• Hafu chikho (88 magalamu) nyemba zophika, nandolo, kapena chimanga
• Kagawo kamodzi ka mkate
• Makapu atatu (33 magalamu) mbuluuli (zotuluka)
• Chikho chimodzi (mamililita 240) mkaka kapena mkaka wa soya
• Mafuta atatu (84 magalamu) a mbatata zophika

Kuphatikiza Zakudya Zanu

Kuchuluka kwa chakudya chomwe mumadya tsiku limodzi ndi kuchuluka kwa chakudya m'zonse zomwe mumadya.

Mukamaphunzira kuwerengera ma carbs, gwiritsani ntchito log log, pepala, kapena pulogalamu kuti ikuthandizeni kuwatsata. Nthawi ikamapita, zidzakhala zosavuta kuwerengera chakudya chanu.

Konzani kuti muwone katswiri wazakudya miyezi isanu ndi umodzi iliyonse. Izi zidzakuthandizani kutsitsimutsa chidziwitso chanu chakuwerengera carb. Katswiri wazakudya zitha kukuthandizani kudziwa kuchuluka kwa mavitamini azakudya tsiku lililonse, kutengera zosowa zanu ndi zina. Katswiri wa zamankhwala amathanso kulangiza momwe mungagawire chakudya chanu chamahydro tsiku lililonse mofanana pakati pa chakudya ndi zakudya zanu.

Kuwerengera kwa carb; Zakudya zamadzimadzi; Zakudya za shuga; Kuwerenga matenda ashuga

• Zakudya zovuta

Tsamba la American Diabetes Association. Khalani anzeru pakuwerengera carb. www.diabetes.org/nutrition/understanding-carbs/carb-counting. Idapezeka pa Seputembara 29, 2020.

Anderson SL, Trujillo JM. Type 2 matenda a shuga. Mu: McDermott MT, mkonzi. Zinsinsi za Endocrine. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2020: mutu 4.

Dungan KM. Kuwongolera mtundu wa 2 shuga. Mu: Jameson JL, De Groot LJ, de Kretser DM, et al, olemba. Endocrinology: Akuluakulu ndi Ana. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier Saunders; 2016: chap 48.

• Zakudya
• Matenda a shuga mwa ana ndi achinyamata
• Zakudya Zamatenda