Upangiri Wodyera Zakudya Zam'madzi Zochepa

Zamkati

• Kodi matenda ashuga ndi chiyani, ndipo chakudya chimagwira ntchito yanji?
• Kodi zakudya zochepa kwambiri zama carb zitha kuthandizira kuthana ndi matenda ashuga?
• Kodi kudya kwa carb koyenera ndi kotani kwa anthu omwe ali ndi matenda ashuga?
• Ndi ma carbs ati omwe amakulitsa shuga m'magazi?
• Zakudya zoyenera kudya ndi zakudya zoti mupewe
• Zakudya zoti mudye
• Zakudya zoyenera kudya pang'ono
• Zakudya zofunika kupewa
• Tsiku lachitsanzo la chakudya chotsika kwambiri cha carb kwa anthu omwe ali ndi matenda ashuga
• Chakudya cham'mawa: Mazira ndi sipinachi
• Chakudya: Cobb saladi
• Chakudya chamadzulo: Salimoni wokhala ndi nyama zamasamba
• Ma carbs okwanira patsiku: 37 magalamu
• Lankhulani ndi dokotala musanadye zakudya
• Njira zina zochepetsera shuga m'magazi
• Mfundo yofunika

Matenda ashuga ndi matenda osachiritsika omwe amakhudza anthu ambiri padziko lonse lapansi.

Pakadali pano, anthu opitilira 400 miliyoni ali ndi matenda a shuga padziko lonse lapansi (1).

Ngakhale matenda a shuga ndi matenda ovuta, kukhala ndi shuga wabwino wamagazi kumachepetsa kwambiri chiopsezo cha zovuta (2,).

Njira imodzi yokwaniritsira milingo ishuga yamagazi ndikutsata zakudya zochepa zama carb.

Nkhaniyi ikufotokoza mwatsatanetsatane za zakudya zochepa kwambiri zothetsera matenda ashuga.

Kodi matenda ashuga ndi chiyani, ndipo chakudya chimagwira ntchito yanji?

Ndi matenda ashuga, thupi silingathe kukonza chakudya.

Nthawi zambiri, mukamadya carbs, amagawika m'magulu ang'onoang'ono a shuga, omwe amatha kukhala shuga wamagazi.

Shuga yamagazi ikakwera, kapamba amayankha ndikupanga timadzi ta insulin. Hormone iyi imalola shuga wamagazi kulowa m'maselo.

Mwa anthu omwe alibe matenda ashuga, shuga m'magazi amakhalabe ochepa tsiku lonse. Kwa iwo omwe ali ndi matenda a shuga, komabe, dongosololi siligwira ntchito chimodzimodzi.

Ili ndi vuto lalikulu, chifukwa kukhala ndi shuga wambiri komanso wotsika kwambiri m'magazi kumatha kuvulaza kwambiri.

Pali mitundu ingapo ya matenda ashuga, koma mitundu iwiri yodziwika kwambiri ndi mtundu 1 ndi mtundu wachiwiri wa shuga. Zonsezi zitha kuchitika mulimonse.

Mu matenda a shuga amtundu woyamba, njira yodziyimira yokha imawononga maselo a beta omwe amapangidwa ndi kapamba. Anthu omwe ali ndi matenda a shuga amatenga insulini kangapo patsiku kuti atsimikizire kuti shuga imalowa m'maselo ndikukhala athanzi m'magazi ().

Mu mtundu wa 2 shuga, maselo a beta poyamba amatulutsa insulin yokwanira, koma maselo amthupi amalimbana ndi zochita zake, chifukwa chake shuga wamagazi amakhalabe wokwera. Pofuna kubwezera, kapamba amapanga insulin yambiri, kuyesera kutsitsa shuga wamagazi.

Popita nthawi, maselo a beta amalephera kutulutsa insulin yokwanira (5).

Mwa ma macronutrients atatu - mapuloteni, carbs, ndi mafuta - ma carbs amakhudza kwambiri kasamalidwe ka shuga wamagazi. Izi ndichifukwa choti thupi limasweka kukhala shuga.

Chifukwa chake, anthu omwe ali ndi matenda ashuga angafunikire kumwa kwambiri insulin, mankhwala, kapena onse awiri akamadya chakudya chambiri.

Anthu omwe ali ndi matenda a shuga amakhala ndi insulini yochepa kapena osagonjetsedwa ndi zotsatira zake. Akamadya carbs, shuga wawo wamagazi amatha kukwera pamiyeso yoopsa pokhapokha atamwa mankhwala.

Kodi zakudya zochepa kwambiri zama carb zitha kuthandizira kuthana ndi matenda ashuga?

Kafukufuku wambiri amathandizira zakudya zochepa za carb zochizira matenda ashuga (6,,,,, 11).

M'malo mwake, insulin isanapezeke mu 1921, zakudya zochepa kwambiri zama carb zimawerengedwa ngati mankhwala wamba kwa anthu odwala matenda ashuga ().

Kuonjezera apo, zakudya zochepa za carb zimawoneka ngati zikugwira bwino ntchito nthawi yayitali anthu akazitsatira.

Pakafukufuku wina, anthu omwe ali ndi matenda a shuga amtundu wa 2 adya zakudya zochepa za carb kwa miyezi 6. Matenda awo ashuga adasungidwa bwino kupitilira zaka zitatu pambuyo pake ngati adakhalabe ndi zakudya ().

Momwemonso, anthu omwe ali ndi matenda a shuga amtundu wa 1 atatsata zakudya zoletsedwa ndi carb, iwo omwe adatsata chakudyacho adawona kusintha kwamashuga m'magazi pazaka 4 ().

Kafukufuku wasonyeza kuti anthu omwe ali ndi matenda ashuga amakhala ndi kusintha kwakanthawi kothana ndi shuga wamagazi akamadya zakudya zochepa.

Kodi kudya kwa carb koyenera ndi kotani kwa anthu omwe ali ndi matenda ashuga?

Chakudya chabwino cha carb kwa anthu omwe ali ndi matenda ashuga ndichinthu chovuta kwambiri, ngakhale pakati pa omwe amathandizira kuletsa carb.

Kafukufuku wochuluka adapeza kusintha kwakukulu kwa shuga m'magazi, kulemera kwa thupi, ndi zolembera zina pomwe ma carbs amangoletsedwa magalamu 20 patsiku (,).

Dr. Richard K. Bernstein, yemwe ali ndi matenda a shuga amtundu wa 1, adya magalamu a 30 a carbs patsiku ndipo adalemba kasamalidwe kabwino ka shuga mwa odwala ake omwe amatsata njira yomweyo ().

Komabe, kafukufuku wina akuwonetsa kuti kuletsa pang'ono ma carb, monga 70-90 magalamu a carbs athunthu, kapena 20% ya ma calories ochokera ku carbs, amathandizanso (,).

Kuchuluka kwa ma carbs kumatha kusiyananso payekhapayekha, chifukwa aliyense amakhala ndi mayankho apadera kuma carbs.

Malinga ndi American Diabetes Association (ADA), palibe chakudya chimodzi chomwe chimagwira ntchito kwa aliyense yemwe ali ndi matenda ashuga. Mapulani azakudya zomwe mungakonde, zomwe zimaganizira zomwe mumakonda komanso zomwe mumakonda, ndizabwino (17).

ADA imalimbikitsanso kuti anthu azigwira ntchito ndi gulu lawo lazachipatala kuti adziwe kuchuluka kwa carb komwe kuli koyenera kwa iwo.

Kuti mudziwe kuchuluka kwa ma carbs, mungafune kuyeza magazi anu ndi mita musanadye komanso 1 kapena 2 maola mutadya.

Malingana ngati shuga wanu wamagazi amakhalabe pansi pa 140 mg / dL (8 mmol / L), pomwe kuwonongeka kwa mitsempha kumatha kuchitika, mutha kudya magalamu 6, magalamu 10, kapena magalamu 25 a carbs pachakudya chochepa cha carb .

Izi zimatengera kulekerera kwanu. Ingokumbukirani kuti lamulo lalikulu ndiloti ma carbs ochepa omwe mumadya, kuchepa kwa magazi anu kumatuluka.

Ndipo, m'malo mochotsa ma carbu onse, chakudya chamagulu ochepa chazakudya chofunikira kwambiri chimayenera kukhala chophatikizira chopatsa thanzi, chopangira mafuta, monga masamba, zipatso, mtedza, ndi mbewu.

Kudya kwa carb pakati pa magalamu 20 mpaka 90 patsiku kwawonetsedwa kuti ndikothandiza pakuthandizira kasamalidwe ka shuga wamagazi mwa anthu omwe ali ndi matenda ashuga. Komabe, ndibwino kuyesa shuga m'magazi musanadye komanso mutadya kuti mupeze kuchuluka kwa carb yanu.

Ndi ma carbs ati omwe amakulitsa shuga m'magazi?

Mu zakudya zamasamba, ma carbs amaphatikizapo wowuma, shuga, ndi fiber. Zowuma ndi zowonjezera za shuga zokha ndizomwe zimakulitsa shuga wamagazi.

Mafinya omwe amapezeka mwachilengedwe mu zakudya, osungunuka kapena osasungunuka, samasanduka glucose mthupi, ndipo samakweza milingo ya shuga (18).

Mutha kuchotsa fiber ndi shuga zakumwa pazonse za carb, ndikukusiyirani zomwe zili ndi digestion kapena "net" carb. Mwachitsanzo, chikho chimodzi cha kolifulawa chili ndi magalamu asanu a carbs, atatu mwa iwo ndi fiber. Chifukwa chake, zomwe zili ndi carb net ndi magalamu awiri.

Prebiotic fiber, monga inulin, yawonetsedwanso kuti ikuthandizira kusala magazi m'magazi ndi zina mwaumoyo mwa anthu omwe ali ndi matenda ashuga amtundu wa 2 ().

Shuga, monga maltitol, xylitol, erythritol, ndi sorbitol, nthawi zambiri amagwiritsidwa ntchito kutsekemera maswiti opanda shuga ndi zinthu zina za "zakudya".

Ena mwa iwo, makamaka maltitol, amatha kukweza shuga m'magazi mwa anthu omwe ali ndi matenda ashuga ().

Pachifukwa ichi, gwiritsani ntchito chida cha carb mosamala, chifukwa kuchuluka komwe kwalembedwa pazolemba za zinthu mwina sikungakhale kolondola ngati ma carbs onse operekedwa ndi maltitol achotsedwa pamtengo wonsewo.

Kuphatikiza apo, chida cha carb net sichimagwiritsidwa ntchito ndi Food and Drug Administration (FDA) kapena ADA.

Makina a carb akhoza kukhala chinthu chofunikira kwambiri. Amapereka chidziwitso cha zakudya mazana ambiri pa ma carbs, net carbs, fiber, protein ndi mafuta.

Nkhunda ndi shuga zimakulitsa kuchuluka kwa shuga wamagazi, koma ma fiber azakudya satero. Shuga mowa maltitol amathanso kukweza shuga wamagazi.

Zakudya zoyenera kudya ndi zakudya zoti mupewe

Ndibwino kuti muziyang'ana kudya chakudya chochepa kwambiri, zakudya zonse zokhala ndi michere yambiri.

Ndikofunikanso kusamala ndi njala ya thupi lanu ndikudzaza, mosasamala kanthu za zomwe mumadya.

Zakudya zoti mudye

Mutha kudya zakudya zotsika kwambiri za carb mpaka mutakhuta. Onetsetsani kuti mwapeza mapuloteni okwanira pachakudya chilichonse:

• nyama, nkhuku, ndi nsomba
• mazira
• tchizi
• masamba osakhazikika (masamba ambiri kupatula omwe alembedwa pansipa)
• mapeyala
• azitona
• mafuta, mafuta a kokonati, batala, kirimu, kirimu wowawasa, ndi kirimu kirimu

Zakudya zoyenera kudya pang'ono

Mutha kudya zakudya zotsatirazi pang'ono panthawi yazakudya, kutengera kulekerera kwanu kwa carb:

• Zipatso: 1 chikho kapena zochepa
• Plain, Greek yogurt: 1 chikho kapena zochepa
• Cottage tchizi: 1/2 chikho kapena zochepa
• Mtedza ndi mtedza: 1-2 maunsi, kapena 30-60 magalamu
• Mbeu zamchere kapena chia: supuni 2
• Chokoleti chamdima (osachepera 85% koko): magalamu 30 kapena kuchepera
• Sikwashi yachisanu (butternut, acorn, dzungu, spaghetti, ndi hubbard): 1 chikho kapena zochepa
• Mowa: ma ola 1.5, kapena magalamu 50
• Vinyo wofiira kapena woyera wouma: ma ola 4, kapena magalamu 120

Nyemba, monga nandolo, mphodza, ndi nyemba, ndizochokera ku mapuloteni abwino, ngakhale zili ndi ma carbs. Onetsetsani kuti mwaziphatikiza ndi kuchuluka kwanu kwa carb.

Kuchepetsa kwambiri ma carbs nthawi zambiri kumachepetsa kuchuluka kwa insulin, komwe kumapangitsa impso kutulutsa sodium ndi madzi (20).

Yesetsani kudya kapu ya msuzi, maolivi angapo, kapena zakudya zina zamchere zochepa kuti mupange sodium yotayika. Musaope kuwonjezera mchere pang`ono pa chakudya chanu.

Komabe, ngati muli ndi vuto la mtima, matenda a impso, kapena kuthamanga kwa magazi, lankhulani ndi dokotala musanawonjezere kuchuluka kwa sodium muzakudya zanu.

Zakudya zofunika kupewa

Zakudya izi zili ndi chakudya chambiri ndipo zimatha kukweza shuga m'magazi mwa anthu omwe ali ndi matenda ashuga:

• buledi, pasitala, chimanga, chimanga, ndi zina
• ndiwo zamasamba, monga mbatata, mbatata, zilazi, ndi taro
• mkaka
• zipatso kupatula zipatso
• msuzi, koloko, nkhonya, tiyi wotsekemera, ndi zina zambiri.
• mowa
• ndiwo zochuluka mchere, zinthu zophikidwa, maswiti, ayisikilimu, ndi zina zambiri.

Khalani ndi zakudya zochepa za carb monga nyama, nsomba, mazira, nsomba, masamba osakanikirana, ndi mafuta athanzi. Pewani zakudya zomwe zili ndi ma carbs ambiri.

Tsiku lachitsanzo la chakudya chotsika kwambiri cha carb kwa anthu omwe ali ndi matenda ashuga

Nayi mndandanda wazosankha ndi 15 magalamu kapena ochepera a carbs osungika pakudya. Ngati kulolerana kwanu kwa carb ndikokwera kapena kutsika, mutha kusintha kukula kwake.

Chakudya cham'mawa: Mazira ndi sipinachi

• Mazira atatu ophika mu batala (1.5 magalamu a carbs)
• 1 chikho chinatulutsa sipinachi (3 magalamu a carbs)

Mutha kuphatikiza mazira anu ndi sipinachi ndi:

• 1 chikho mabulosi akuda (6 magalamu a carbs)
• 1 chikho cha khofi ndi zonona komanso zotsekemera zopanda shuga

Ma carbs okwanira: 10.5 magalamu

Chakudya: Cobb saladi

• 3 ounces (90 magalamu) nkhuku yophika
• 1 ounces (30 magalamu) Roquefort tchizi (1/2 gramu ya carbs)
• Gawo limodzi la nyama yankhumba
• 1/2 sing'anga avocado (2 magalamu a carbs)
• 1 chikho chodulidwa tomato (5 magalamu a carbs)
• 1 chikho shredded letesi (1 gramu ya carbs)
• mafuta ndi viniga

Mutha kuphatikiza saladi yanu ndi:

• 20 magalamu (2 mabwalo ang'onoang'ono) 85% chokoleti chakuda (4 magalamu a carbs)
• Galasi limodzi la tiyi wa iced wokhala ndi zotsekemera zopanda shuga

Ma carbs okwanira: 12.5 magalamu.

Chakudya chamadzulo: Salimoni wokhala ndi nyama zamasamba

• 4 ma ounsalmoni okazinga
• 1/2 chikho chinatulutsa zukini (3 magalamu a carbs)
• 1 chikho chinatulutsa bowa (2 magalamu a carbs)

Kuonjezera chakudya chanu ndi mchere:

• 4 ounces (120 g) vinyo wofiira (3 magalamu a carbs)
• 1/2 chikho chinadulidwa strawberries ndi kukwapulidwa kirimu
• 1 ounce akanadulidwa walnuts (magalamu 6 a carbs)

Ma carbs okwanira: 14 magalamu

Ma carbs okwanira patsiku: 37 magalamu

Kuti mumve zambiri, nayi mndandanda wazakudya zisanu ndi ziwiri mwachangu, komanso mndandanda wa maphikidwe 101 athanzi.

Ndondomeko yodyera matenda ashuga iyenera kukhala ndi ma carbs wogawana mopitilira katatu. Chakudya chilichonse chimayenera kukhala ndi mapuloteni, mafuta athanzi, komanso pang'ono ma carbs, makamaka ochokera masamba.

Lankhulani ndi dokotala musanadye zakudya

Ma carbs akakhala oletsedwa, nthawi zambiri pamakhala kuchepa kwakukulu kwa shuga wamagazi.

Pachifukwa ichi, dokotala wanu nthawi zambiri amachepetsa insulin ndi mankhwala ena. Nthawi zina, amatha kuthetseratu mankhwala anu.

Kafukufuku wina adawonetsa kuti ophunzira 17 mwa 21 omwe ali ndi matenda a shuga amtundu wa 2 adatha kuyimitsa kapena kuchepetsa mankhwala awo ashuga pomwe ma carb anali ochepa magalamu 20 patsiku ().

Pakafukufuku wina, omwe ali ndi matenda amtundu wa 1 amadya zosakwana 90 magalamu a carbs tsiku lililonse. Magazi awo am'magazi amapita patsogolo, ndipo kunalibe mwayi wotsika wa magazi chifukwa mankhwala a insulin adachepetsedwa kwambiri ().

Ngati insulin ndi mankhwala ena sanasinthidwe kuti azidya chakudya chochepa kwambiri, pamakhala chiopsezo chambiri chotsika magazi m'magazi, omwe amadziwikanso kuti hypoglycemia.

Chifukwa chake, ndikofunikira kuti anthu omwe amamwa insulin kapena mankhwala ena ashuga amalankhula ndi adotolo kale kuyamba chakudya chochepa cha carb.

Anthu ambiri amafunika kuchepetsa kuchuluka kwa insulin kapena mankhwala ena ashuga akamatsata zakudya zochepa. Kusachita izi kungapangitse kuti magazi azikhala ndi shuga wotsika kwambiri.

Njira zina zochepetsera shuga m'magazi

Kuphatikiza pa kutsatira chakudya chochepa cha carb, zolimbitsa thupi zitha kuthandizanso kuthana ndi matenda ashuga powonjezera chidwi cha insulin.

Kuphatikiza kwamaphunziro olimbana ndi kulimbitsa thupi komanso kuchita masewera olimbitsa thupi opindulitsa kumathandiza kwambiri ().

Kugona bwino ndikofunikanso. Kafukufuku akuwonetsa kuti anthu omwe sagona bwino ali ndi chiopsezo chowonjezeka chokhala ndi matenda ashuga ().

Kafukufuku wina waposachedwa apeza kuti anthu omwe ali ndi matenda ashuga omwe amagona maola 6.5 mpaka 7.5 usiku amakhala ndi kasamalidwe kabwino ka shuga poyerekeza ndi omwe amagona kwakanthawi kochepa ().

Njira inanso yothandizira kusamalira shuga wamagazi? Komanso kuthana ndi kupsinjika kwanu. Yoga, qigong, ndi kusinkhasinkha zawonetsedwa kuti amachepetsa shuga wamagazi ndi ma insulin (24).

Kuphatikiza pa kutsatira zakudya zochepa za carb, kuchita masewera olimbitsa thupi, kugona bwino, komanso kupsinjika kwamaganizidwe kumathandizanso kukulitsa chisamaliro cha matenda ashuga.

Mfundo yofunika

Kafukufuku akuwonetsa kuti chakudya chotsika kwambiri cha carb chitha kuyendetsa bwino mtundu wa 1 ndi mtundu wa 2 shuga.

Zakudya zochepa zama carb zimathandizira kusamalira shuga wamagazi, kuchepetsa zosowa zamankhwala, ndikuchepetsa chiopsezo cha matenda ashuga.

Ingokumbukirani kuti mukulankhula ndi dokotala musanadye zakudya, chifukwa mankhwala anu angafunike kusintha.