Kodi Muyenera Kudya Ma Carbs Angati Ngati Muli Ndi Matenda A shuga?

Zamkati

• Kodi matenda ashuga ndi prediabetes ndi chiyani?
• Type 1 shuga
• Type 2 matenda ashuga
• Matenda a shuga
• Kodi chakudya chimakhudza bwanji kuchuluka kwa shuga m'magazi?
• Kuletsa kwa carb kwa matenda ashuga
• Zakudya zochepa kwambiri za carb, ketogenic
• Zakudya zochepa za carb
• Zakudya zabwino za carb
• Kupeza mzere woyenera
• Zakudya zam'madzi kwambiri zoti mupewe
• Kodi zakudya zochepa zama carb nthawi zonse zimakhala zabwino kwambiri pa matenda ashuga?
• Momwe mungadziwire kuchuluka kwa carb
• Mfundo yofunika

Kudziwa kuchuluka kwa ma carbs omwe mungadye mukakhala ndi matenda ashuga kumawoneka ngati kosokoneza.

Malangizo ochokera padziko lonse lapansi amalimbikitsa kuti mupeze pafupifupi 45-60% ya zopatsa mphamvu zanu tsiku lililonse kuchokera ku carbs ngati muli ndi matenda ashuga (,).

Komabe, akatswiri ochulukirachulukira amakhulupirira kuti anthu odwala matenda ashuga ayenera kudya ma carbs ochepa. M'malo mwake, ambiri amalimbikitsa ndalama zosakwana theka la ndalamazi.

Nkhaniyi ikukuuzani kuchuluka kwa ma carbs omwe muyenera kudya ngati muli ndi matenda ashuga.

Kodi matenda ashuga ndi prediabetes ndi chiyani?

Shuga, kapena shuga wamagazi, ndiye gwero lalikulu lamafuta amthupi lanu.

Ngati muli ndi mtundu wa 1 kapena mtundu wachiwiri wa shuga, kuthekera kwanu kogwiritsa ntchito shuga m'magazi sikuwonongeka.

Type 1 shuga

Mu mtundu woyamba wa matenda ashuga, kapamba wanu sangathe kutulutsa insulin, mahomoni omwe amalola shuga m'magazi anu kulowa m'maselo anu. M'malo mwake, insulini iyenera kubayidwa.

Matendawa amayamba chifukwa chodziteteza mthupi lanu momwe thupi lanu limagwirira maselo ake opangira insulin, omwe amatchedwa maselo a beta. Ngakhale kuti nthawi zambiri amapezeka mwa ana, amatha kuyambira msinkhu uliwonse - ngakhale atakula ().

Type 2 matenda ashuga

Mtundu wachiwiri wa shuga ndiofala kwambiri, kuwerengera pafupifupi 90% yamatenda. Monga mtundu 1, imatha kukula mwa akulu ndi ana omwe. Komabe, sizofala kwa ana ndipo nthawi zambiri zimapezeka mwa anthu onenepa kwambiri kapena onenepa kwambiri.

Mwa mtundu wa matendawa, kapamba wanu mwina samatulutsa insulini yokwanira kapena maselo anu amalimbana ndi zovuta za insulin. Chifukwa chake, shuga wambiri amakhala m'magazi anu.

Popita nthawi, maselo anu a beta amatha kunyonyotsoka chifukwa chotulutsa insulin yochulukirapo poyesera kutsitsa shuga m'magazi. Zitha kuwonongekanso chifukwa cha shuga wambiri m'magazi anu ().

Matenda ashuga amatha kupezeka ndi msinkhu wokwanira wamagazi osala magazi kapena mulingo wokwera wa marker glycated hemoglobin (HbA1c), womwe umawonetsa kuti shuga wamagazi amayendetsa miyezi iwiri (3).

Matenda a shuga

Asanachitike mtundu wachiwiri wa shuga, kuchuluka kwa shuga m'magazi kumakwezedwa koma osakwera mokwanira kuti apeze matenda ashuga. Gawo ili limadziwika kuti prediabetes.

Prediabetes imapezeka ndi shuga m'magazi 100-125 mg / dL (5.6-6.9 mmol / L) kapena mulingo wa HbA1c wa 5.7-6.4% ().

Ngakhale kuti si onse omwe ali ndi prediabetes omwe amakhala ndi matenda amtundu wa 2, akuti pafupifupi 70% pamapeto pake adzayamba kudwala matendawa ().

Kuphatikiza apo, ngakhale ma prediabetes samapitilira matenda ashuga, anthu omwe ali ndi vutoli atha kukhala pachiwopsezo chowonjezeka cha matenda amtima, matenda a impso, ndi zovuta zina zokhudzana ndi kuchuluka kwa shuga m'magazi ().

Mtundu woyamba wa shuga umayamba chifukwa cha kuwonongeka kwa maselo a pancreatic beta, pomwe mtundu wa 2 wa shuga umapezeka chifukwa chosakwanira insulin kapena insulin kukana. Prediabetes nthawi zambiri imayamba kukhala matenda ashuga.

Kodi chakudya chimakhudza bwanji kuchuluka kwa shuga m'magazi?

Zinthu zambiri, kuphatikizapo kuchita masewera olimbitsa thupi, kupsinjika, ndi matenda, zimakhudza kuchuluka kwa shuga m'magazi anu.

Izi zati, chimodzi mwazinthu zazikulu kwambiri ndi zomwe mumadya.

Mwa ma macronutrients atatu - ma carbs, mapuloteni, ndi mafuta - ma carbs amakhudza kwambiri shuga wamagazi. Ndi chifukwa chakuti thupi lanu limaphwanya ma carbs kukhala shuga, omwe amalowa m'magazi anu.

Izi zimachitika ndi ma carbs onse, monga magwero oyenga ngati tchipisi ndi makeke, komanso mitundu yathanzi monga zipatso ndi ndiwo zamasamba.

Komabe, zakudya zonse zimakhala ndi ulusi. Mosiyana ndi wowuma ndi shuga, michere yomwe imachitika mwachilengedwe siyimakweza shuga wamagazi ndipo imachedwetsa kuchepa kumeneku.

Anthu omwe ali ndi matenda ashuga akamadya zakudya zokhala ndi ma carb osungika bwino, kuchuluka kwa shuga m'magazi awo kumatha kuchuluka. Kudya kwambiri carb kumafuna kuchuluka kwa insulin kapena mankhwala a shuga kuti muchepetse shuga.

Popeza kuti sangathe kupanga insulini, anthu omwe ali ndi matenda a shuga amtundu wa 1 amafunika kubaya insulini kangapo patsiku, mosasamala kanthu za zomwe amadya. Komabe, kudya ma carbs ochepa kumachepetsa kwambiri kuchuluka kwa insulini.

Thupi lanu limaphwanya ma carbs kukhala shuga, omwe amalowa m'magazi anu. Anthu omwe ali ndi matenda ashuga omwe amadya ma carbs ambiri amafunikira insulini kapena mankhwala kuti shuga yawo yamagazi isakwere kwambiri.

Kuletsa kwa carb kwa matenda ashuga

Kafukufuku wambiri amathandizira kugwiritsa ntchito choletsa ma carb mwa anthu omwe ali ndi matenda ashuga.

Zakudya zochepa kwambiri za carb, ketogenic

Zakudya zochepa kwambiri zama carb zimapangitsa ketosis wofatsa, wofatsa, momwe thupi lanu limagwiritsira ntchito ketoni ndi mafuta, osati shuga, monga mphamvu zake zazikulu.

Ketosis nthawi zambiri imapezeka pakudya tsiku lililonse ochepera 50 kapena 30 magalamu a carb yathunthu kapena yosungunuka (ma carbs onse opanda fiber), motsatana. Izi zimakhala zosaposa 10% zama calories pa zakudya za 2,000-calorie.

Carb yotsika kwambiri, ketogenic idaperekedwa kwa anthu omwe ali ndi matenda ashuga ngakhale insulin isanapezeke mu 1921 ().

Kafukufuku wowerengeka akuwonetsa kuti kuletsa kudya kwa carb ku magalamu 20-50 a carbs patsiku kumatha kuchepetsa kwambiri kuchuluka kwa shuga m'magazi, kulimbikitsa kuwonda, komanso kukonza thanzi la mtima mwa anthu omwe ali ndi matenda ashuga (,,,,,,,,,,,),.

Kuphatikiza apo, kusintha kumeneku kumachitika mwachangu kwambiri.

Mwachitsanzo, mu kafukufuku wa anthu omwe ali ndi kunenepa kwambiri komanso matenda ashuga, kuchepetsa ma carbs mpaka magalamu 21 patsiku kwamasabata awiri kunapangitsa kuchepa kwadzidzidzi kwa kudya kwa kalori, kutsika kwa shuga m'magazi, komanso kuchuluka kwa 75% kwa chidwi cha insulin ().

M'maphunziro ang'onoang'ono, a miyezi itatu, anthu amadya zakudya zopatsa mafuta, zopatsa mafuta ochepa kapena zakudya zochepa zama carb zomwe zimakhala ndi magalamu a 50 a carbs patsiku.

Gulu lotsika kwambiri la carb lidachepetsa kuchepa kwa 0.6% mu HbA1c ndikuchepetsa kuposa kulemera kwamagulu ochepa. Kuphatikiza apo, 44% ya iwo adasiya osachepera mankhwala amodzi a shuga, poyerekeza ndi 11% ya gulu lamafuta ochepa ().

M'malo mwake, m'maphunziro angapo, insulini ndi mankhwala ena ashuga achepetsedwa kapena kusiya chifukwa chakuwongolera kwamwazi wamagazi (,,,,,).

Zakudya zomwe zili ndi 20-50 magalamu a carbs awonetseranso kuti amachepetsa shuga m'magazi ndikuchepetsa chiopsezo cha matenda kwa anthu omwe ali ndi matenda a shuga (,,).

Phunziro laling'ono, la masabata a 12, amuna omwe ali ndi kunenepa kwambiri komanso ma prediabetes amadya zakudya zaku Mediterranean zomwe zimangokhala magalamu 30 a carbs patsiku. Shuga yawo yamagazi yosala idatsikira ku 90 mg / dL (5 mmol / L), pafupifupi, yomwe ili bwino kwambiri ().

Kuphatikiza apo, amunawa adataya makilogalamu 14.5, pafupifupi, ndipo adachepetsa kwambiri ma triglycerides, cholesterol, ndi kuthamanga kwa magazi, mwazinthu zina zabwino ().

Chofunika kwambiri, amunawa sanakwaniritse zomwe zimayambitsa matenda amadzimadzi chifukwa chakuchepa kwa shuga wamagazi, kulemera, ndi zina zamagulu azaumoyo.

Ngakhale kuti nkhawa zakambidwa kuti kudya zakudya zomanga thupi kwambiri pazakudya zochepa zama carb kumatha kubweretsa mavuto a impso, kafukufuku waposachedwa wa miyezi 12 adawonetsa kuti kudya kwambiri ma carb sikuchulukitsa chiwopsezo cha matenda a impso ().

Zakudya zochepa za carb

Zakudya zambiri zama carb ochepa zimachepetsa ma carbs mpaka magalamu 50-100, kapena 10-20% ya calories, patsiku.

Ngakhale pali maphunziro ochepa kwambiri pazoletsa ma carb mwa anthu omwe ali ndi matenda amtundu wa 1, omwe alipo awonetsa zotsatira zabwino (,,).

Pakafukufuku wanthawi yayitali mwa anthu omwe ali ndi matenda a shuga amtundu wa 1 omwe amaletsa ma carbs mpaka magalamu 70 patsiku, ophunzira adawona kutsika kwawo kwa HbA1c kuchoka pa 7.7% mpaka 6.4%, pafupifupi. Kuphatikiza apo, magulu awo a HbA1c adatsalira zaka 4 pambuyo pake ().

Kuchepetsa kwa 1.3% kwa HbA1c ndikusintha kwakukulu kwakanthawi kwa zaka zingapo, makamaka kwa iwo omwe ali ndi matenda amtundu wa 1.

Chimodzi mwazinthu zazikulu zomwe zimadetsa nkhawa anthu omwe ali ndi matenda a shuga a mtundu woyamba ndi hypoglycemia, kapena shuga wamagazi yemwe amatsikira pamavuto owopsa.

Pakafukufuku wa miyezi 12, akuluakulu omwe ali ndi matenda a shuga amtundu wa 1 omwe amaletsa kudya kwa carb ochepera 90 magalamu anali ndi magawo ochepa a 82% a shuga wotsika kwambiri kuposa omwe adayamba kudya ().

Anthu omwe ali ndi matenda ashuga amtundu wa 2 amathanso kupindula ndikuchepetsa kuchuluka kwa chakudya cha tsiku ndi tsiku cha carb (,,).

Pakafukufuku wocheperako, wamasabata asanu, amuna omwe ali ndi matenda a shuga amtundu wa 2 omwe amadya mapuloteni ambiri, zakudya zopatsa thanzi kwambiri ndi 20% yama calories kuchokera ku carbs adachepetsa kuchepa kwa 29% kwa kusala magazi, pafupifupi ().

Zakudya zabwino za carb

Zakudya zochepa kwambiri za carb zimatha kupatsa 100-150 magalamu a ma carb osungunuka, kapena 20-35% ya zopatsa mphamvu, patsiku.

Kafukufuku wowerengeka wofufuza zakudyazi awonetsa zotsatira zabwino kwa anthu omwe ali ndi matenda ashuga (,).

Pakafukufuku wa miyezi 12 mwa anthu 259 omwe ali ndi matenda ashuga amtundu wa 2, iwo omwe adatsata zakudya zaku Mediterranean zopereka 35% kapena ochepa ma calories kuchokera ku carbs adachepetsedwa kwambiri ku HbA1c - kuchokera ku 8.3% mpaka 6.3% - pafupifupi ().

Kupeza mzere woyenera

Kafukufuku watsimikizira kuti kuchuluka kwama carb oletsedwa kumatha kutsitsa shuga m'magazi.

Popeza ma carbs amakulitsa shuga wamagazi, kuwachepetsa pamlingo uliwonse kumatha kuthandizira kuwongolera magulu anu.

Mwachitsanzo, ngati mukugwiritsa ntchito pafupifupi 250 magalamu a carbs patsiku, kuchepetsa kudya kwanu mpaka magalamu 150 kuyenera kutsitsa shuga wambiri m'magazi mukatha kudya.

Izi zati, kudya kwama 20-50 magalamu a carbs patsiku kumawoneka kuti kumabweretsa zotsatira zabwino kwambiri, mpaka kuchepetsa kapena kuthetsa kufunikira kwa mankhwala a insulini kapena matenda ashuga.

Kafukufuku akuwonetsa kuti kuletsa ma carbs kungapindulitse anthu omwe ali ndi matenda ashuga. Kutsika kwa carb yanu kumakhudza kwambiri kuchuluka kwa shuga wamagazi ndi zina zakuchiritsa.

Zakudya zam'madzi kwambiri zoti mupewe

Zakudya zambiri zokoma, zopatsa thanzi, zotsika kwambiri zama carb zimakulitsa milingo ya shuga m'magazi pokhapokha. Zakudya izi zimatha kusangalatsidwa pang'ono komanso mopatsa ufulu pazakudya zochepa zama carb.

Komabe, muyenera kupewa zinthu zotsatirazi:

• mikate, muffins, masikono, ndi bagels
• pasitala, mpunga, chimanga, ndi mbewu zina
• mbatata, mbatata, zilazi, ndi taro
• mkaka ndi yogati yotsekemera
• zipatso zambiri, kupatula zipatso
• makeke, makeke, ma pie, ayisikilimu, ndi maswiti ena
• Zakudya zozizilitsa kukhosi monga ma pretzels, tchipisi, ndi mbuluuli
• msuzi, koloko, tiyi wonyezimira, ndi zakumwa zina zotsekemera ndi shuga
• mowa

Kumbukirani kuti sizakudya zonse zomwe sizabwino. Mwachitsanzo, zipatso zimatha kukhala zopatsa thanzi kwambiri. Komabe, sizabwino kwenikweni kwa aliyense amene akuyesera kusamalira kuchuluka kwa shuga wamagazi mwa kudya ma carbs ochepa.

Pa chakudya chochepa cha carb, muyenera kupewa zakudya monga mowa, mkate, mbatata, zipatso, ndi maswiti.

Kodi zakudya zochepa zama carb nthawi zonse zimakhala zabwino kwambiri pa matenda ashuga?

Zakudya zochepa zama carb zakhala zikuwonetsedwa kuti zimachepetsa shuga m'magazi ndikusintha zina mwa anthu omwe ali ndi matenda ashuga.

Nthawi yomweyo, zakudya zina zapamwamba zama carb zakhala ndi zotsatirapo zofananira.

Mwachitsanzo, kafukufuku wina akuwonetsa kuti zakudya zopanda mafuta ambiri kapena zakudya zamasamba zitha kubweretsa kusintha kwa shuga m'magazi komanso thanzi labwino (,,,).

Pakafukufuku wamasabata 12, zakudya zamtchire zopangidwa ndi mpunga zofiirira zomwe zimakhala ndi magalamu a 268 a carbs patsiku (72% ya zopatsa mphamvu) zimatsitsa magawo a HbA1c omwe amatenga nawo mbali kuposa chakudya cha shuga wamba ndi magalamu 249 a carbs tsiku lililonse (64% ya zopatsa mphamvu) ().

Kufufuza kwa maphunziro a 4 kunapeza kuti anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amatsata mafuta ochepa, zakudya zama macrobiotic zopangidwa ndi 70% carbs adachepetsa kwambiri shuga wamagazi ndi zina zakuchiritsa ().

Zakudya zaku Mediterranean zimathandizanso kuchepetsa shuga m'magazi komanso zimapindulitsanso ena mwa odwala matenda ashuga (,).

Komabe, nkofunika kuzindikira kuti zakudya izi sizinafanane mwachindunji ndi zakudya zochepa za carb, koma ndizoyenera, mafuta ochepa omwe amagwiritsidwa ntchito nthawi zambiri pakuwongolera matenda ashuga.

Kuphatikiza apo, kafukufuku wambiri pazakudya izi amafunika.

Kafukufuku akuwonetsa kuti zakudya zina zapamwamba zama carb zitha kuthandiza kuwongolera matenda ashuga. Komabe, kafukufuku amafunika.

Momwe mungadziwire kuchuluka kwa carb

Ngakhale kafukufuku adawonetsa kuti kuchuluka kwama carb angapo kumatha kuthandizira kuwongolera shuga wamagazi, kuchuluka kwake kumasiyana malinga ndi munthu.

American Diabetes Association (ADA) imalimbikitsa kuti anthu omwe ali ndi matenda ashuga amapeza pafupifupi 45% ya ma calories kuchokera ku carbs.

Komabe, ADA tsopano ikulimbikitsa njira yokhayokha yomwe chakudya chanu choyenera cha carb chiyenera kuganizira zomwe mumakonda komanso zomwe mumakonda [36].

Ndikofunika kudya kuchuluka kwa ma carbs komwe mumamva bwino ndipo mutha kukhalabe ndi nthawi yayitali.

Chifukwa chake, kudziwa kuchuluka kwa ma carbs omwe amafunika kudya kumafunikira kuyezetsa ndikuwunika kuti mudziwe zomwe zikukuyenderani bwino.

Kuti mudziwe kuchuluka kwa chakudya chama carb, yesani magazi anu ashuga ndi mita yamaglucose musanadye ndikupatsanso maola 1-2 mutadya.

Pofuna kupewa kuwonongeka kwa mitsempha ndi mitsempha, msinkhu womwe shuga wanu wamagazi uyenera kufikira ndi 139 mg / dL (8 mmol / L).

Komabe, mungafune kuti mukhale ndi denga locheperako.

Kuti mukwaniritse zolinga za shuga m'magazi, mungafunikire kuchepetsa kuchuluka kwa carb osachepera 10, 15, kapena 25 magalamu pakudya.

Komanso, mutha kupeza kuti shuga lanu lamagazi limakwera kwambiri nthawi zina patsiku, chifukwa malire anu apamwamba akhoza kukhala ochepa pakudya kuposa chakudya cham'mawa kapena chamasana.

Kawirikawiri, ma carbs ochepa omwe mumadya, shuga wanu wamagazi amacheperachepera komanso mankhwala ochepetsa matenda ashuga kapena insulini omwe mungafune kuti mukhalebe athanzi.

Ngati mumamwa mankhwala a insulini kapena matenda ashuga, ndikofunikira kuti mulankhule ndi omwe amakuthandizani asanakuchepetseni kuchuluka kwa carb kuti mutsimikizire kuchuluka kwake.

Kudziwa kuchuluka kwa carb wothandizira matenda ashuga kumafunikira kuyesa shuga m'magazi anu ndikusintha momwe mungafunikire kutengera mayankho anu, kuphatikiza momwe mumamvera.

Mfundo yofunika

Ngati muli ndi matenda ashuga, kuchepetsa kudya kwa carb kungakhale kopindulitsa.

Kafukufuku wambiri wasonyeza kuti kudya kwa carb tsiku lililonse kwa magalamu 20-150, kapena 5-35% ya ma calories, sikuti kumangoyambitsa kuwongolera shuga wamagazi koma kumathandizanso kuti muchepetse thupi komanso kusintha zina zathanzi.

Komabe, anthu ena amatha kulekerera ma carbs ambiri kuposa ena.

Kuyesa shuga wanu wamagazi ndikusamala momwe mumamvera mukamamwa ma carb osiyanasiyana kumatha kukupatsani mwayi wopeza matenda ashuga, mphamvu zamagetsi, komanso moyo wabwino.

Kungakhalenso kothandiza kufikira ena kuti akuthandizeni. Pulogalamu yathu yaulere, T2D Healthline, imakulumikizani ndi anthu enieni omwe ali ndi matenda a shuga amtundu wa 2. Funsani mafunso okhudzana ndi kadyedwe ndipo funsani upangiri kwa ena omwe amalandira. Tsitsani pulogalamu ya iPhone kapena Android.