Iyo muganga wawe akubwiye ko urwaye Diyabete yo mu bwoko bwa 2, ushobora kuba uhangayikishijwe cyane n'ibyo urya n'ibyo unywa, sibyo? "Njye ndya iki ubu?", "Ese ibi ni byiza kurya?", "Ese isukari mu maraso yanjye izazamuka nindamuka ndya cyane?" Ushobora kuba ufite ibibazo byinshi mu mutwe wawe. Ariko ntugahangayike. Mu by'ukuri, niba uhisemo ibiryo byiza byo kurya, ushobora kugenzura diyabete yawe no kwirinda ingaruka mbi ishobora gutera, nk'indwara z'umutima, umubyibuho ukabije, n'umuvuduko ukabije w'amaraso.
Indyo nziza ni ikintu giha imibiri yacu intungamubiri n'ingufu ikeneye, kandi bigatuma twumva dushize kandi tunyuzwe. Reka turebe uburyo bwo kubikora neza.
Kubara Karubone ni iki?
Mu magambo make, karubohidrati ni isukari, ibinyampeke, na fibre biboneka mu biribwa byinshi turya. Urugero, ibinyampeke (umuceri, umugati), imbuto, amata, n'ibikomoka ku mata birimo karubohidrati. Imibiri yacu ihindura izi karubohidrati mo isukari, ikoreshwa mu gutanga ingufu. Ibi bivuze ko karubohidrati, kurusha ibindi biribwa byose, zigira ingaruka zikomeye ku rugero rw'isukari mu maraso yawe.
Kubara karubone ni uburyo bwo gutegura amafunguro yawe. Bigufasha kumenya umubare w'ibinyabutabire urya ku munsi. Ubu buryo bufasha umuntu urwaye diyabete kugumana iki gipimo ku rwego rwiza. Binyuze muri ibi, biroroha kugenzura urugero rw'isukari mu maraso.
Ubusanzwe abaganga batanga inama ku barwayi ba diyabete bafata insuline. Hanyuma ushobora guhindura ingano ya insuline yawe kugira ngo ihuze n'ingano ya karubohidrati urya.
Karubohidrati zipimirwa muri garama. Reba ingano ya karubohidrati mu biribwa urya hanyuma ushyiremo ingano yose urya kuri buri funguro. Muri rusange, ni byiza kurya hagati ya garama 45-60 za karubohidrati kuri buri funguro ryihariye na garama 15-20 kuri buri funguro ryihariye.
Ariko ibuka ikintu kimwe. Si isukari zose zigereranywa. Imbuto nshya, imboga, ibinyampeke byuzuye, n'amata afite ibinure bike ni bwo buryo bwiza bwo kubona isukari. Ibi biterwa nuko ibiryo bikungahaye kuri fibre bitinda kwinjiza isukari mu mubiri uko inyura mu mara yacu. Ibi bivuze ko nta kwiyongera gutunguranye kw'isukari mu maraso.
Muganga wawe cyangwa inzobere mu mirire bashobora kugukorera gahunda yihariye y'ifunguro.
Igipimo cy'umusaruro wa Glycemic ni iki?
Uretse ingano ya karubohidrati, ibiryo bifite agaciro kitwa Glycemic Index (GI). Uyu mubare upima uburyo ibiryo byongera vuba urugero rw'isukari mu maraso yawe. Uyu mubare uva kuri 0 ukagera kuri 100.
- Ibiribwa bifite GI nyinshi: Ibiribwa nk'isukari itunganyijwe umubiri uhindura glucose vuba cyane . Ibi ni ibiryo bifite GI nyinshi.
- Ibiribwa bifite GI nke: Ibi bifata igihe kirekire kugira ngo bigogore kandi bikuremo isukari buhoro buhoro. Akenshi biba birimo fibre nyinshi, poroteyine n'ibinure byinshi.
Guhitamo ibiryo bifite GI nkeya bishobora gufasha mu gutuma urugero rw'isukari mu maraso yawe rurushaho kumera neza. Ariko igipimo cya glycemic si cyo gipimo cyiza. Urugero, ibiryo bifite GI nkeya bishobora kuba biri hejuru mu karori cyangwa ibinure bitari byiza. Ntibita ku buryo ubiteka cyangwa ibindi urya ubikoresheje. Urugero, niba uriye karubohidrati irimo poroteyine cyangwa ibinure, bigabanya umuvuduko w'isukari mu mubiri.
Ibiryo biryoshye bifasha mu kurwanya diyabete
Ibi biribwa byuzuyemo intungamubiri nka fibre, vitamine, n'imyunyungugu iturinda diyabete n'izindi ndwara. Reka turebe ibyo ari byo.
| Ubwoko bw'ibiribwa | Ibiranga byihariye n'amabwiriza |
|---|---|
| Imboga z'icyatsi kibisi (Epinari, Gotu Kola, Mukunuwenna, Kankun) | Zifite karori nkeya na karubohidrati, ariko zifite intungamubiri nyinshi. Zifite kandi agaciro ka GI gake, gafasha mu kugenzura isukari mu maraso. Zikungahaye kandi ku myunyungugu ya manyeziyumu, ifasha insuline gukora neza mu mubiri. |
| Imbuto n'imbuto zirimo isukari nkeya (Sitrobere, guava, nectarine) | Iyo wifuza ikintu kiryoshye, hitamo ikintu nk'iki. Gikubiyemo fibre, vitamine, na antioxydants. Ubushakashatsi bwagaragaje ko kurya imbuto zifite GI nke bishobora kugabanya umuvuduko w'amaraso n'ibyago byo kurwara indwara z'umutima. |
| Amafi afite amavuta (Salimoni, tuna, sardine, herring) | Gerageza kurya amafi nibura kabiri mu cyumweru. Ibinure bya omega-3 biri muri aya mafi bigabanya ububyimbirwe mu mubiri. Birinda indwara z'umutima na diyabete retinopathy. Aho kuyateka cyane , kuyateka, kuyateka, cyangwa kuyateka mu mwuka ushyushye. |
| Imbuto (Ubunyobwa, amande, cashew) | Ubushakashatsi bwerekana ko abarwayi ba diyabete barya imbuto z'imiti baba bafite ibyago bike byo kurwara indwara z'umutima. Zirimo ibinure byiza, poroteyine na fibre, bigufasha kugumisha urya no kugumisha igipimo cy'isukari mu maraso yawe gihamye. |
| Ibinyampeke byose (Umuceri w'ibinyampeke, amasaka, ingano) | Mu gihe uguze umugati na makaroni, reba amagambo "yuzuye" ku kirango. Bifite fibre nyinshi kurusha umugati wera n'umuceri wera. Bifite kandi GI nkeya. Kubwibyo, bifasha mu gutuma isukari mu maraso idahinduka. |
| Ibijumba | Ibijumba ni amahitamo meza kuruta ibijumba. Birimo fibre na vitamine A nyinshi, bikaba ari byiza ku buzima bw'amaso. Gerageza gusiga sinamoni gato hejuru. Sinamoni nayo ifatwa nk'ifasha umubiri gukoresha insuline neza. |
| Imbuto z'ibinyamisogwe (Inyo, ubunyobwa, amashaza, ibishyimbo bibisi) | Ibi ni byiza ku mutima no ku ndwara ya diyabete. Kubirya nk'igice cy'indyo ifite GI nkeya bishobora gufasha kugabanya urugero rw'isukari mu maraso. Niba ukoresha ibikopo, byoge neza kugira ngo ukuremo umunyu wiyongereyeho. |
| Amata na yawurute | Vitamine D mu biribwa by'amata ishobora gufasha insuline gukora neza. Hitamo yawurute irimo isukari nke n'amata afite ibinure bike cyangwa adafite ibinure byinshi. |
| Imbuto z'indimu (Umuhondo, umuhondo) | Ibi ni byiza mu kubona vitamine C.Ariko ni byiza cyane kurya imbuto zose kuruta kunywa umutobe, kuko fibre iri mu mbuto ifasha mu igogora kandi ikarinda kwiyongera gutunguranye kw'isukari mu maraso. |
Umuburo wihariye ku birebana n'imbuto z'umuzabibu!
Ugomba kwitonda gato ku mbuto y'umuhondo, kuko ishobora kugira ingaruka ku miti imwe n'imwe. By'umwihariko, ishobora kugira ingaruka ku miti ya diyabete nka repaglinide, bigatuma isukari mu maraso yawe igabanuka cyane (hypoglycemia).
Imbuto y'imizabibu ikorana n'imiti ikurikira:
- Imiti imwe igabanya cholesterol, urugero nka atorvastatin (Lipitor) na simvastatin (Zocor).
- Imiti igabanya umuvuduko w'amaraso nka nifedipine (Procardia).
Kubwibyo, mbere yo kurya imbuto z'umuhondo, banza ubaze muganga wawe niba bitabangamira imiti ufata.
Ubutumwa bwo kujyana mu rugo
- Ibiryo urya bigira ingaruka zikomeye ku kurwanya diyabete yo mu bwoko bwa 2, bityo rero menya neza ibyo urya.
- Shyiramo ibinyampeke byuzuye, imboga z’amababi, na poroteyine nziza (amafi, ibinyamisogwe) mu ndyo yawe.
- Gusobanukirwa kubara karubohidrati n'igipimo cya glycemic (GI) bishobora kugufasha cyane mu kugenzura urugero rw'isukari mu maraso yawe.
- Gabanya ibiryo n'ibinyobwa birimo isukari, hamwe n'ibiryo bikozwe mu ifu itunganyijwe (umugati wera, keke) uko bishoboka kose.
- Shaka inama kwa muganga wawe cyangwa inzobere mu mirire kugira ngo aguhe gahunda nziza y'amafunguro.
- Hari ibiryo bimwe na bimwe, nk'imbuto z'umuhondo, bishobora kugira ingaruka ku miti ufata, bityo ni byiza kugisha inama muganga wawe mbere yo kongeramo ikintu gishya mu mirire yawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.