Abantu abanesifo sikashukela baphoqelelwa ukuthi bangagcini nje ukuthatha imishanguzo njalo, kodwa futhi babheke nokudla kwabo ngokucophelela. Kepha ayini amayunithi esinkwa sohlobo 1 nohlobo 2 lwesifo sikashukela?
Ukuze wakhe imenyu yansuku zonke futhi ubale inani lama-carbohydrate asetshenzisiwe, kusetshenziswa izitho ezibizwa ngokuthi yizinkwa zeshukela, itafula lazo ezisetshenziswa emazweni amaningi omhlaba.
Leli nani elinemibandela lisiza ukulinganisa ukuthi ushukela ongakanani ozongena egazini ngemuva kokudla, futhi likuvumela ukuthi ukhethe umthamo we-insulin odingeka kwisifo sikashukela.
Imininingwane eyisisekelo
Igama elithi "iyunithi lesinkwa" (lifushaniswe njenge-XE) lavela okokuqala ekuqaleni kwekhulu lama-20. Lo mqondo wethulwa isazi esidumile saseJalimane uKarl Noorden.
Udokotela wabiza uphiko lwezinkwa ngokuthi inani lama-carbohydrate, lapho lidliwa, ushukela wegazi ukhuphuka cishe ngo-1.5-2.2 mmol ilitha.
Ukuze kuthathwe ngokuphelele (ukwahlukanisa) i-XE eyodwa, kuyadingeka amayunithi e-insulin abe munye noma amane. Ukusetshenziswa kwe-insulin ngokuvamile kuya ngesikhathi sokusetshenziswa kokudla (ekuseni amahora amaningi amayunithi we-insulin ayadingeka, kusihlwa - ngaphansi), isisindo nobudala bomuntu, imisebenzi yokomzimba yansuku zonke, futhi nasekuzweleni kwesiguli i-insulin.
I-XE eyodwa imayelana nama-gramu ayi-10-15 wama-carbohydrate angagayeka kalula. Lo mehluko uchazwa indlela ehlukile yokubala i-XE:
- I-XE ilingana nama-gramu ayi-10 ama-carbohydrate (i-fiber yokudla ayibhekwa);
- I-XE ilingana namagremu ayi-12 ama-carbohydrate noma isipuni esigcwele sikashukela (kufaka nefayibha yokudla);
- I-XE ilingana nama-gramu ayi-15 ama-carbohydrate (le paramende yathathwa njengesisekelo odokotela abavela e-USA).
Umuntu udinga malini u-XE?
Inani le-XE elidingekayo kumuntu othize lincike ezintweni eziningi: indlela yokuphila (esebenzayo noma yokuhlala), isimo sempilo, isisindo somzimba, njll.
- umuntu ophakathi kwesisindo esijwayelekile kanye nokujwayelekile ngokomzimba ngesikhathi sasemini akufanele adle amagremu ama-carbohydrate angagayi kalula ngosuku, i.e. akukho ngaphezu kwe-23-25 XE;
- ukuzikhandla okukhulu ngokomzimba (ukudlala imidlalo noma ukusebenza kanzima) abantu badinga cishe i-30 XE;
- kubantu abanokuzivocavoca okuphansi komzimba, kwanele ukusebenzisa i-20 XE ngosuku;
- ngokuphila kokuhlala phansi nomsebenzi wokuhlala phansi, kuyadingeka ukunciphisa inani lama-carbohydrate ukuya ku-15-18 XE;
- abanesifo sikashukela bayanconywa ukuthi basebenzise i-15 kuye ku-20 XE ngosuku (inani eliqondile lincike ebangeni lesifo futhi kufanele libalwe udokotela ohambele);
- futhi yini iyunithi lesinkwa sohlobo 2 lwesifo sikashukela? Ngokukhuluphala kakhulu, ukudla nsuku zonke kwama-carbohydrate yi-10 XE.
Ukubala inani le-XE kumkhiqizo othile, udinga ukuthola inani lama-carbohydrate kuma-gramu ayi-100 alo mkhiqizo bese uhlukanisa lesi sibalo ngo-12 (inani lama-kilojoule kokudla okudliwayo alinakwa).
Abantu abaphilile cishe abaphenduki kulokhu kubalwa, kepha abanesifo sikashukela badinga ukubala i-XE ukuze bakhethe umthamo we-insulin ngokwabo (lapho umuntu edla i-XE ngokwengeziwe, amayunithi amaningi azodinga ukwehlisa i-carbohydrate).
Ngemuva kokubala inani le-XE lansuku zonke, umuntu onesifo sikashukela kufanele futhi asabalalise kahle ama-carbohydrate adliwayo usuku lonke. Odokotela balule iziguli zabo ukuthi zidle ngokwezinga elithile futhi zihlukanise ivolumu yansuku zonke ye-XE ekudleni eziyisithupha.
Akwanele ukwazi ukuthi i-XE iyini isifo sikashukela, futhi kubalulekile ukulandela imithetho ethile yokusatshalaliswa kwansuku zonke:
- ukudla okuqukethe amayunithi esinkwa angaphezu kwesikhombisa akumele kudliwe ngasikhathi sinye (ama-carbohydrate amaningi adliwayo azobangela ukukhuphuka okuthe xaxa koshukela wegazi futhi kuvuse isidingo sokuthatha umthamo omkhulu we-insulin);
- i-XE eyinhloko kufanele idliwe ekudleni ezintathu eziphambili: isidlo sasekuseni nesasemini, kunconyelwa ukuthi kudliwe ukudla okungekho ngaphezu kwe-XE eyisithupha, esidlweni sakusihlwa - akukho ngaphezu kwe-XE amane;
- inani elikhulu le-XE kufanele lifakwe engxenyeni yokuqala yosuku (ngaphambi kwamahora we-12-14 kosuku);
- amayunithi esinkwa asele kufanele asatshalaliswe ngokulinganayo phakathi kokudla okulula phakathi kokudla okuyinhloko (cishe i-XE eyodwa noma amabili kokudla okulula);
- abanesifo sikashukela abakhulu ngokweqile kufanele bangabheki nje kuphela i-XE ekudleni okusetshenziswayo, kodwa futhi babheke nokuqukethwe kwekhalori kokudla (ukudla okunama-khalori amaningi kungakudambisa ukuzuza kwesisindo kanye nokuwohloka esimweni esejwayelekile sesiguli)
- lapho ubala i-XE, asikho isidingo sokukala imikhiqizo esikalini, uma ifunwa, onesifo sikashukela uzokwazi ukubala isikhombiso senzalo ngokulinganisa inani lemikhiqizo kuzinkomba, izibuko, njll.
Uma isiguli esinesifo sikashukela sinobunzima ekubaleni amayunithi esinkwa, kudingeka abonane nodokotela wakhe.
Udokotela ngeke asize kuphela ukubala inani le-XE emikhiqizweni, kodwa futhi enze imenyu yokulinganisa evikini, ecabanga ngesimo esivamile sesiguli, uhlobo lwesifo sikashukela kanye nohlobo lwesifundo saleso sifo.
Okuqukethwe kwe-XE emikhiqizweni ehlukahlukene
Ukuze kubalwe inani lama-carbohydrate ezitsheni ezahlukahlukene, kanye nethamo elidingekayo le-insulin ukuze wephule ama-carbohydrate aqediwe, isifo sikashukela kudingeka sazi ukuthi kungakanani umkhiqizo uqukethe i-XE eyodwa.
Abantu abanesifo sikashukela kufanele banake ukuthi i-XE eyodwa yile:
- uhhafu lwesigaxa sesinkwa usentimitha owodwa;
- uhhafu we-cheesecake;
- izicucu ezimbili ezincane;
- ipancake eyodwa, i-cheesecake noma ama-fritters;
- amadombolo amane;
- i-banana eyodwa, i-kiwi, umpe noma i-apula;
- ucezu oluncane lwekhabe noma ikhabe;
- ama-tangerine amabili noma ama-apricots;
- Amajikijolo ayi-10-12 amajikijolo noma ama-cherries;
- isipuni sesitashi samazambane noma kafulawa kakolweni;
- isipuni esisodwa nesigamu sepasta;
- isipuni se-nokunye okufana nokolweni okubunjiwe, ilayisi, ibhali, amabele noma i-semolina;
- wezipuni ezintathu kabhontshisi abilisiwe, ubhontshisi noma ummbila;
- wezipuni eziyisithupha zikaphaza okuluhlaza okheniweyo;
- ibhungane elilodwa eliphakathi nendawo noma amazambane;
- izaqathe ezintathu eziphakathi;
- ingilazi yobisi, ukhilimu, ubisi olubilisiwe olubilisiwe, i-kefir noma iyogathi ngaphandle kwezithasiselo;
- isipuni se-prunes, ama-apricots omisiwe noma amakhiwane;
- isigamu seglasi lamanzi acwebezelayo, i-apula noma ujusi we-orange;
- amathisipuni amabili kashukela noma uju.
Lapho ubala i-XE ngesikhathi sokupheka, kufanele ucabangele ngokuphelele zonke izithako ezisetshenzisiwe. Isibonelo, uma umuntu onesifo sikashukela enquma ukupheka amazambane aboshwe, kuzodingeka afingqe i-XE equkethwe kumazambane abilisiwe, ibhotela nobisi.
Amavidiyo ahlobene
Ungawabala kanjani amayunithi esinkwa sikashukela:
Abanesifo sikashukela abahlola ushukela wegazi kufanele banake ngokukhethekile ekuhlanganiseni ukudla kwabo kwansuku zonke kwansuku zonke. Lapho ukhetha izitsha zeziguli ezinesifo sikashukela, umuntu kufanele akhumbule ukuthi zingaki amayunithi esinkwa esiqukethwe kumkhiqizo othile. Le ndlela izosiza abantu ukuthi baguqule ushukela wegazi labo futhi ukubala umthamo we-insulin odinga ukuwuthatha ngemuva kokudla. Ngaphezu kwalokho, ngamunye onesifo sikashukela kufanele aqonde ukuthi ama-carbohydrate amancane azotholakala emikhiqizweni, imijovo engaphansi ye-insulin azoyidinga.
