Ese wigeze wibaza icyo 'karubone' mu biribwa turya bivuze, n'impamvu ari ingenzi cyane? Ahari muganga wawe yakubwiye kugenzura karubone yawe kuko urwaye diyabete. Cyangwa wenda ugerageza kugabanya karubone yawe kugira ngo ugabanye ibiro. Impamvu iyo ari yo yose, uyu munsi turaganira ku kubara karubone ni iki n'uburyo bwo kubikora neza. Ntabwo bigoye nkuko ubyibwira, kandi niba ubyumva neza, ushobora kubikora byoroshye ubwawe.
Reka tubanze turebe, isukari (carbohydrates) ni iki?
Muri make, karubohidrati ni isoko nyamukuru y'ingufu ku mibiri yacu. Ni nk'amavuta yo mu modoka. Iyo turya ibiryo birimo karubohidrati, igogora ryacu rihita rihinduka isukari, cyangwa 'isukari yo mu maraso' nk'uko tubyita. Hanyuma imibiri yacu ikoresha iyo sukari kugira ngo ikore ingufu ikeneye muri ako kanya. Izisigaye zibikwa mu mubiri kugira ngo zikoreshwe nyuma.
Niba ugerageza kugabanya ibiro cyangwa kwihanganira indwara nka diyabete, ni ngombwa cyane kugabanya ibyo urya hanyuma ugahitamo ubwoko bwiza bwa karubone.
Kuki kubara karubohidrati ari ingenzi ku muntu urwaye diyabete?
Iyo umuntu muzima udafite diyabete ariye ifunguro ririmo karubohidrati, urugero rw'isukari mu maraso rwe ruriyongera. Ariko, muri icyo gihe, imisemburo yitwa insuline, ikorwa n'umubiri, iraza ikagenzura urugero rw'isukari kugira ngo idakwirakwira cyane. Tekereza insuline nk'umupolisi wo mu muhanda, uyobora imodoka zitwara isukari mu maraso ahantu hakwiye (uturemangingo) mu buryo bunoze.
Ariko umuntu urwaye diyabete afite ikibazo muri ubu buryo.
- Diyabete yo mu bwoko bwa 1: Aba bantu ntibakora insuline mu mibiri yabo. Kubwibyo, bagomba gutera insuline hanze kugira ngo bagenzure isukari mu maraso yabo. Rero, kugira ngo bafate insuline ikwiye ku rugero rwa karubone barya, ni ngombwa kumenya neza garama za karubone ziri mu biryo barya.
- Diyabete yo mu bwoko bwa 2: Nubwo insuline ikorerwa mu mubiri w'aba bantu, umubiri ntukira neza iyo insuline (insuline idashobora kwitabwaho). Nanone, ingano ikorwa ishobora kuba idahagije. Kubwibyo, aba bantu bagomba kandi kwitondera ingano ya karubone barya.
Reka tumenye neza ibiryo birimo karubohidrati!
Iyo dutekereje kuri karubone, dutekereza ku mugati, umuceri, na karubone. Ariko mu by'ukuri hari ibindi biribwa byinshi birimo karubone. Niba urimo kubara karubone, ugomba kwitonda kuri ibi byose.
| Icyiciro cy'ibiribwa | Ingero zisanzwe mu gihugu cyacu |
|---|---|
| Ibyokurya byuzuye ibishyimbo | Umuceri, umugati, amakaroni, ibirayi, ibijumba, imyumbati, imbuto z'umugati, ingano |
| Isukari | Isukari yera, ibinyobwa biryoshye, keke, ibisuguti, tofe, ibiryo biryoshye |
| Imbuto | Imbuto hafi ya zose, nk'imineke, imyembe, amapapayi, amacunga, na pome, ziba zirimo karubone. |
| Amata na Yawurute | Amata mashya, yawurute, amata yakuwemo amavuta |
| Imboga | Imboga nyinshi ziba zifite karubohidrati nkeya, ariko ibintu nka beterave, karoti, ibishyimbo, n'ibihaza bifite bimwe muri byo. |
| Ibinyamisogwe | Amashaza, ubunyobwa, ibishyimbo bibisi, amashaza |
Ni gute wategura ifunguro rikubereye?
Gutegura ingano y'ibinure, poroteyine n'ibinure ukeneye ku munsi bishobora gufasha mu kugenzura urugero rw'isukari mu maraso yawe.
Impuguke zitugira inama yo kubona hagati ya 45% na 65% bya karori zose dukoresha buri munsi muri karubohidrati. Hari karori 4 muri garama 1 ya karubohidrati.
Urugero, niba urya karori 2.000 ku munsi, ugomba kwihatira kurya garama 225 na 325 za karubohidrati. Ariko, niba ugerageza kugabanya ibiro , ushobora gutekereza kugabanya iki gipimo ukagera kuri garama 100-150 ku munsi.
Ku muntu mukuru urwaye diyabete, intego rusange ni ukurya garama 45-60 za karubohidrati kuri buri funguro ry’ibanze na garama 15-20 kuri buri funguro ryihariye . Ariko, ibi si bimwe kuri buri wese.
Ikintu cy'ingenzi: Izi ngaruka zishobora gutandukana bitewe n'imyaka yawe, ibiro byawe, uburyo ukora cyane, ndetse n'imiti iyo ari yo yose ufata. Bityo rero, ni byiza kandi ni byiza kuvugana na muganga wawe cyangwa inzobere mu mirire ku gipimo gikwiye.
Reka dusome icyapa cy'imirire kiri ku ipaki y'ibiribwa!
Ubu biroroshye cyane kubara karubohidrati mu biribwa bipfunyitse ugura mu iduka ry'ibiribwa. Reba gusa icyapa cya "Nutrition Facts" kiri ku ipaki.
1. Reba igice cya "Karubohidrati zose": Umubare wa garama ni ingano yose ya karubohidrati iri muri ibyo biribwa.
2. Reba "Ingano yo gutanga": Ibi ni ingenzi cyane. Umubare wa karubone ku kirango ureba gusa iyo "Ingano yo gutanga." Urugero, niba ipaki ya biscuits yanditseho "Ingano yo gutanga: biscuits 2" naho ikavuga garama 15 za karubone, niba uriye biscuits 4, uzabona garama 30 za karubone.
3. Witondere "Fibre y'imirire": Ibi kandi binavugwa mu gice cya "Karubohidrati yose." Ubu ni ubwoko bwa karubohidrati umubiri wacu udashobora gusya. Kubwibyo, ntabwo bigira ingaruka zikomeye ku rugero rw'isukari mu maraso. Nubwo hari abantu babara "Karubohidrati nyayo" bakuramo iyi fibre muri karubohidrati yose, abaganga babagira inama yo gukoresha agaciro ka "Karubohidrati yose" .
Itandukaniro riri hagati ya karubohidrati zoroshye n'izigoye
Hari ubwoko bubiri bwa karubohidrati. Nubwo byombi bibarwa muri garama mu buryo bumwe, ingaruka zabyo ku mubiri ziratandukanye cyane. Rero ni ngombwa kumenya itandukaniro.
| Ikiranga | Karubohidrati zoroshye | Karubohidrati zikomeye |
|---|---|---|
| Imiterere | Igizwe n'ibinyabutabire byoroheje by'isukari. | Molekile z'isukari zihuzwa mu minyururu miremire. |
| Igogora | Igogorwa vuba cyane kandi igatanga imbaraga. | Bifata igihe kirekire kugira ngo bigogore. |
| Ingaruka ku isukari yo mu maraso | Isukari mu maraso irazamuka mu buryo butunguranye. | Isukari mu maraso irazamuka buhoro buhoro kandi buhoro buhoro. |
| Akamaro k'indyo | Akenshi bitagira akamaro k'intungamubiri, byitwa "karori zidafite icyo zivuze." | Ikungahaye ku ntungamubiri nka fibre, vitamine, n'imyunyungugu. |
| Ingero | Isukari, ibinyobwa biryoshye, umugati wera, keke, ibisuguti, ibintu biryoshye. | Umuceri w'umukara, amasaka, ingano, imbuto, imboga, amashu, ubunyobwa. |
Guhitamo karubohidrati zigoye ni byo byiza ku buzima bwawe.
Niba ufata insuline, ni gute wahindura ingano y'ibinyabutabire byawe?
Ibi ni ingenzi cyane ku bantu bamwe bafata insuline mu mafunguro. Ugomba kubara ingano ya insuline ikwiranye n'umubare wa garama za karubone mu ifunguro urya. Ibi tubyita "Igipimo cya insuline kuri karubone." Ni ukuvuga umubare wa garama za karubone zishobora kugenzurwa ukoresheje uniti 1 ya insuline.
Ubusanzwe, igice kimwe cya insuline ikora vuba gishobora kugenzura garama 12-15 za karubohidrati. Ariko iki ni igipimo mpuzandengo gusa.
Umuburo: Iki gipimo kiratandukanye cyane bitewe n'umuntu ku giti cye. Gishobora kandi guhinduka bitewe n'igihe cy'umunsi, ingano y'imyitozo ngororamubiri ukora, n'urwego rw'imihangayiko. Kubwibyo, ni ngombwa gukorana na muganga wawe kugira ngo ubone igipimo cyihariye ku mubiri wawe no gushyiraho gahunda. Ntukigere uhindura ingano ya insuline yawe wenyine.
Ubutumwa bwo kujyana mu rugo
- Kubara karubohidrati ni uburyo bwiza bwo gufasha mu kugenzura diyabete no kugabanya ibiro.
- Ntiwibagirwe ko karubone iboneka mu mugati no mu muceri gusa, ahubwo iboneka no mu mbuto, amata, imboga zimwe na zimwe, n'imbuto z'ubunyobwa.
- Mu gihe uguze ibiryo bipfunyitse, reba witonze ibice bivuga "Karubohidrati zose" n'ibice bivuga "Ubunini bwo gutanga" biri ku kirango.
- Guhitamo karubone zigoye nk'ibinyampeke, imboga, n'ibinyamisogwe aho guhitamo karubone zisanzwe nk'isukari n'ifu yera ni byiza cyane ku buzima bwawe.
- Menya neza ko uganira na muganga wawe ku ngano ya karubone ukeneye ku munsi, kandi niba ufata insuline, ikigereranyo gikwiye kugira ngo ubone inama nziza.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.