Ese ni byiza ku muntu urwaye diyabete kurya karoti? (Karoti n'isukari mu maraso)

"Muganga, ndwaye diyabete... None se kurya imboga ziryoshye nka karoti ni byiza? Ese bizongera isukari mu maraso yanjye?" Iki kibazo kibazwa n'abantu benshi barwaye diyabete. Nubwo karoti ari imboga nziza, batinya gato kubera uburyohe bwazo. None rero uyu munsi, reka tuvuge niba karoti ari nziza kuri wewe urwaye diyabete cyangwa atari yo, n'uburyo zigira ingaruka ku rugero rw'isukari mu maraso yawe.

Mbere na mbere, isukari yo mu maraso ni iki?

Mu magambo make, isukari yo mu maraso, cyangwa mu buryo bw'ubuvuzi, "glucose," ni ingano y'isukari iri mu maraso yawe. Iyi sukari iza mu mibiri yacu iturutse ku byo turya. Iyi sukari ni ingenzi ku mikorere n'ingufu by'umubiri. Ni nk'amavuta ku modoka.

Ariko ikibazo ni uko iyi sukari yiyongera cyane. Iyo isukari ikomeje kwiyongera mu maraso nta buryo nk'ubwo bwo kuyigenzura, bishobora gutera indwara yitwa "Diyabete yo mu bwoko bwa 2". Iyo umuntu asanzwe arwaye diyabete, iyo ndwara ishobora kwiyongera. Niyo mpamvu tugomba kwitondera ibyo turya.

Noneho reka turebe uko karoti zihura n'iyi nkuru. Karoti ni imboga zidafite ibinure byinshi. Rero, ndetse no ku muntu urwaye diyabete, karoti ni amahitamo meza cyane iyo bigeze ku kugenzura urugero rw'isukari mu maraso ye. Nubwo waba ukurikiza indyo yihariye nka "keto", kongeramo karoti nke mu mirire yawe ntabwo bizagutera ikibazo.

Karoti n'igipimo cy'umubyibuho ukabije (GI)

Noneho reka dusuzume byimbitse. Ijambo rimwe wumvise neza iyo uvuga kuri diyabete ni Glycemic Index cyangwa (GI).

GI ni iki? Ipima uburyo ibiryo cyangwa ikinyobwa turya byongera vuba urugero rw'isukari mu maraso. Ni igipimo kuva kuri 1 kugeza kuri 100. Agaciro ka 100 bivuze ko ibiryo byongera urugero rw'isukari mu maraso vuba nk'aho turimo kurya isukari (glucose).

Uko GI y'ibiryo igabanuka, niko isukari mu maraso izamuka buhoro buhoro. Ibi bivuze ko umubiri uzabona imbaraga nyinshi.

Tekereza kuri ibi, ubwoko bumwe bw'inkwi zishya vuba kandi zikara vuba (High GI). Ubwoko bumwe bw'inkwi bifata igihe kirekire kugira ngo zishye (Low GI). Ibyokurya bike bisohora ingufu vuba ni byiza ku muntu urwaye diyabete.

None se agaciro ka karoti ka GI ni akahe?

• Karoti mbisi zifite GI iri hasi cyane ya 16 .
• Agaciro ka GI ka karoti zitetse kari hagati ya 32 na 49 .

Ibyo bivuze ko, uko wabibona kose, karoti ni imboga ziri mu cyiciro cy'ibiribwa bifite glycemic nkeya .

Ariko ikintu kimwe ugomba kwibuka. Iyo wongeyemo ibintu biryoshye, isukari, cyangwa ubuki muri karoti mu gihe uteka, GI yazo irazamuka. Ariko, kubera ko karoti zisanzwe zifite fibre nyinshi, bifasha kugenzura umuvuduko w’isukari mu mubiri. Ugereranyije n’izindi mboga nk’ibirayi, karoti zifite GI nkeya cyane.

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Umutwaro wa Glycemic Load (GL) nawo ni ingenzi!

Si GI gusa ugomba kureba. Hari ikindi gipimo cy'ingenzi, ni Glycemic Load, cyangwa (GL).

Icyo GL ikora ni uguhuza agaciro ka GI n'ingano y'ibiryo kugira ngo ubone ishusho yuzuye y'ingaruka nyazo ku rugero rw'isukari mu maraso yawe. Tekereza kuri ibi, nubwo ibiryo byaba bifite agaciro ka GI gato, iyo ubiriye byinshi, bishobora kongera ingaruka rusange (GL) ku isukari mu maraso yawe.

None se agaciro ka karoti ka GL ni akahe?

Ubusanzwe, karoti ebyiri mbisi zifite agaciro ka GL gake cyane kagera kuri 8. Ibi bivuze ko karoti ari ibiryo biri mu cyiciro cy'ibiribwa bifite agaciro ka GL gake (Low Glycemic Load) .

Izindi mboga nziza zifite GI nkeya

Imboga nshya akenshi ziba zuzuye amazi kandi zikungahaye ku ntungamubiri, vitamine, n'imyunyungugu. Imboga nyinshi nazo zifite GI nkeya. Dore izindi mboga ushobora kurya neza niba urwaye diyabete:

• Brokoli
• Ishu
• Kolifulawa
• Inkonkomere
• Inyanya
• Batu
• Imboga z'imboga nka epinari na kale
• Urusenda rw'umuhondo (urusenda rw'ifi)
• Igitunguru
• Inyoni
• Letesi
• Ibihumyo
• Turnip
• Asparagus

Kubishyira mu mirire yawe bizagufasha kugenzura urugero rw'isukari mu maraso yawe no guha umubiri wawe intungamubiri ukeneye.