Yeka indlela ukudla okuncane kakhulu kwe-carb kungathinta ushukela wakho wegazi
Uma uhlala nesifo sikashukela sohlobo lwesibili, ungase uzibuze ukuthi kufanele ulandele ukudla okuphansi kwe-carb. Eqinisweni, ucwaningo oluthile luveza ukuthi i-car-low carbohydrate ingakwazi ukuguqula isifo sikashukela. Ake sibuke indima yama-carbohydrate ekudleni okunempilo kubantu abanesifo sikashukela, futhi yiziphi izifundo okwamanje eziye zasitshela ngomthelela we-carb ephansi noma ukudla okunomsoco ophansi kakhulu ushukela wegazi.
Indima Ye-Carbohydrate Esidlweni Sethu
Ama-carbohydrate afaka ushukela kanye namazinyo futhi ndawonye benza iqembu elilodwa lama-macronutrients; amanye amabili amaprotheni namafutha. Uma udla ama-carbohydrate, uhlelo lwakho lokugaya umzimba luphula ama-carbohydrate phansi kuma-sugar units angenawo egazini lakho. Lokhu kubangela ukukhululwa kwe-insulin, iphrotheni esiza ukuhambisa i-glucose ngaphandle kwegazi lakho nasemangqamuzaneni omzimba wakho ukuze isetshenziswe amandla. Ama-Sugars angasetshenzisiwe ngokushesha amandla angagcinwa okwesikhashana noma aguqulwe amafutha (uma udla ukudla okungaphezu komzimba wakho okudingayo).
Kudingeka udle ama-carbohydrate nsuku zonke ngoba ungumthombo wakho wamandla oyinhloko yomzimba wakho. I-Academy of Nutrition and Dietetics kanye neZikhombandlela Zokudla kwabaseMelika, 2015-2020 itusa ukuba uthole ingxenye engama-calories akho nsuku zonke emithonjeni ye-carbohydrate; lokhu kubandakanya abantu abanesifo sikashukela.
Lokhu kuhumusha cishe amagremu angu-250 kuya ku-300 we-carbohydrate nsuku zonke, kodwa kuxhomeke kubukhulu bakho, ubulili, nokuthi usebenza kanjani.
Umlando weCarbohydrate esidlweni sokudla ngesifo sikashukela
Inani lama-carbohydrate elinconywa ekudleni kwesifo sikashukela liye laba nomlando okhulayo, futhi ngesikhathi samanje sisalokhu kungenye ingxabano.
Ngaphambi kokuba imithi ye-insulin noma isifo sikashukela itholakale, ukudla okudla okuphansi kwakungukuphela kokwelashwa okukhona. Lokho kwashintsha kokubili ukutholakala kwe-insulin kanye nemithi futhi lapho saqala ukufunda ngendima yamafutha enesifo senhliziyo. Njengoba amafutha ayebhekwa njengesifo esiyinhloko enesifo senhliziyo, futhi njengoba isifo senhliziyo sivame kubantu abanesifo sikashukela, ukudla okunconywa kwama-carbohydrate empeleni kwanda. Njengoba ukudla okuncane kwe-carb kusho amanoni amaningi, akuzange kunconywe. Manje sifunda ukuthi inani lamafutha ekudleni kwethu alibaluleke kakhulu kunalokho esake sicabanga. Ngaphezu kwalokho, ukudla ukudla okuncane okuyi-carb kwaba indlela entsha yokufeza isisindo, futhi kubalulekile nesifo sikashukela.
Yiziphi izingxabano zamanje kokubili nangokumelene nokudla okuphansi kwe-carb kubantu abanesifo sikashukela?
Ukuphikisana Nokudla Okunciphisa I-Carb Yesifo Sikashukela
Ngokusho kwe-Academy of Nutrition and Dietetics, ucwaningo lwesifo sikashukela alusekeli noma iyiphi inhlanganisela yama-carbs, amafutha, namaprotheni ukuba abe ngcono kunalokho okunconyelwe ukudla okunempilo okuvamile. Yini okucatshangwa ukuthi ibaluleke kakhulu ukukhetha imithombo enempilo ye- carbohydrate eyinkimbinkimbi , ukugcina ukudla kwakho kwe-carbohydrate yansuku zonke kuhambisana njalo , nokulahlekelwa isisindo uma ukhuluphele noma ukhuluphele kakhulu.
Ukuphikisana kokudla okuphansi kwe-Carb yesifo sikashukela
Uma ukhuluma ngesidlo sokudla okuphansi kanye nomthelela wesifo sikashukela, kubalulekile ukuchaza ukuthi kusho ukuthini lokhu. Ukudla okuphansi kwe-carb kuchazwa njengenye lapho ama-carbohydrate akha amaphesenti angu-26 noma ngaphansi kwama-kilojoule. Ngokuphambene nalokho, "ukudla okuncane kakhulu kwe-carb" noma "ukudla okuncane kakhulu" kubhekwe kabanzi. Ukudla okuncane kakhulu kwe-carb kunciphisa kakhulu, ama-carbohydrate anqunyelwe amaphesenti ayishumi kuphela ama-khalori noma ngaphansi.
Ukubuyekezwa kuka-2015 ubuke izifundo ezingaba ngu-100 ukubona ukuthi kunamathuba okudla ukudla okuncane kakhulu. Abalobi babhekana neziphetho eziningana, ezinye zazo zihlanganisa:
- I-carb ephansi (ukudla okuphansi kakhulu) i-carb iholela ekushukela kwegazi eliphansi.
- Ukunciphisa uketshezi wegazi nge-carb diet ephansi akudingi ukulahlekelwa isisindo, nakuba ukulahlekelwa kwesisindo kwaba "umphumela ohlangothini" we-carb diet ephansi. (Funda kabanzi mayelana nokulahlekelwa kwesisindo ngokudla okuphansi kwe-carb ).
- Ngezinye izikhathi abantu abane-type 2 yesifo sikashukela bangakwazi ukunciphisa umthamo wemithi yabo yesifo sikashukela noma ukuqeda ngokuphelele.
- Ukushintsha kokudla okuphansi kwe-carb kwakulula kalula.
- Kwakungekho nemiphumela emibi ekudleni okuphansi kwe-carb.
Kuphelile, baphetha ngokuthi ukudla okuphansi kwe-carb kufanele kube yisinyathelo sokuqala sokwelapha uhlobo lwesifo sikashukela sohlobo lwe-2.
Kukhona izimpikiswano kokubili nangokumelene nezicelo zabo, kodwa kulabo abathola lolu lwazi oluphoqelela, akuyona nje isifo sikashukela ne lipids esingase sithuthuke. Kunezinzuzo eziningana zezempilo zokudla okuphansi okutholakala ezincwadini zezokwelapha ezivela ekuthuthukiseni ezimweni ezivela e-irritable syndrome emathunjini.
Uma Ukhetha Ukwamukela Ukudla Okunciphisa-I-Carb
Uma unesithakazelo ekulandeleni ukudla okuphansi kwe-carb kubalulekile ukukhuluma nomhlinzeki wakho wezempilo, umfundisi wesifo sikashukela, noma uthisha wezifo noma isondlo sokudla okunomsoco ogcizelele ukwelashwa kokudla okunomsoco wesifo sikashukela ngaphambi kokwenza noma yikuphi ukushintsha kokudla. Njengoba ushukela wakho wegazi ungancipha kakhulu, khuluma nodokotela wakho mayelana nemithi kanye nokudla okuphansi kwe-carb . Ngaphezu kokuthinta imishanguzo yakho yesifo sikashukela, ukushintsha ekudleni okuphansi kwe-carb kungathinta imithi yakho ephezulu yegazi.
Njengoba "imithelela emibi" emikhulu ye-carb ephansi yokudla isisindo nesishukela segazi esincane, kubalulekile ukuqapha i-glucose yegazi eduze kakhulu futhi ugcine iphepha lokudla okudlayo kanye nokufunda kwakho ekuqaleni. Iviki lokuqala ngokudla okuphansi kwe-carb kungaba inselele, lapho abantu bekhalaza kokubili ukukhishwa kwe-carb ezinsukwini ezimbalwa zokuqala okulandelwa "ukushayeka kwe-carb" okwenzeka cishe kwezinsuku ezintathu kuya kwezingu-5 emva kokushintsha kwakho.
Thatha umzuzwana ukuthi ufunde okuyisisekelo kokudla okuphansi kwe-carb kanye namaphutha ajwayelekile abantu abawenzayo lapho beqala ukudla okuphansi .
Ngemuva kokuthi ukhulume nodokotela wakho futhi ufunde mayelana nokudla okuphansi kwe-carb, nansi ezinye izindlela zokupheka zokudla kwe-carb ukuze uqale .
Ngaphansi kwesidlo esincane se-Carb sesifo sikashukela
Ngokuvamile, kuye kwacatshangwa ukuthi i-carb ephansi ayidingekile kubantu abanesifo sikashukela, nakuba ezinye izifundo zibonisa ukuthi ukudla okuncane kakhulu kwe-carb kungase kubuye kuguqule lesi sifo ngezinye izikhathi. Ngaphambi kokwenza noma yiziphi izinguquko, kubalulekile ukukhuluma nodokotela wakho. Ngokuvamile, ukudla okunomsoco ophansi kunemiphumela emibi embalwa ngaphandle kokulahlekelwa isisindo, kodwa ukwenza kanjalo kungaholela ekuguqulweni kwezhukela zegazi lakho ezingathinta imithi oyithathayo. Lokhu okwamanje kuyindawo yokucwaninga okusebenzayo, futhi kungenzeka ukuthi sizofunda kabanzi mayelana nokudla okungcono "kwama-carbohydrates" ekudleni kwesifo sikashukela esikhathini esizayo esiseduze.
> Imithombo:
> I-American Diabetes Association. Ukuqonda ama-carbohydrate. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/
> Feinman, R., Pogozelski, W., Astrup, A. et al. Ukunciphisa ukudla kwe-Carbohydrates njengendlela yokuqala yokulawulwa yisifo sikashukela: Ukubukeza Okubalulekile kanye noBufakazi Bokuqala. Ukudla okunomsoco . 2015. 31 (1): 1-13.
> Tay, J., Luscombe-Marsh, N., Thompson, C. et al. Ukuqhathaniswa kokudla okuphansi nokuphezulu kwe-Carbohydrat Ukuphathwa kohlobo lwesifo sikashukela 2: Isivivinyo esingenakulinganiswa. I-American Journal of Clinical Nutrition . 2015. 102 (4): 780-90.
> UMnyango wezeMpilo waseMelika kanye nezinsizakalo zabasebenzi. I-Agency for Research and Health Quality. Isifo sikashukela Uhlobo 1 nohlobo 2 Isiqondiso Sokusekela Ukudla Okunomsoco. https://www.guideline.gov/summaries/summary/50138/diabetes-type-1-and-type-2-kucacile -kudla okungenamsoco-practice-guideline
> UMnyango wezeMpilo waseMelika kanye nezinsizakalo zabasebenzi. Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo. Izinkombandlela Zokudla kwabaseMelika 2015 kuya ku-2020. https://health.gov/dietaryguidelines/2015/guidelines/