Niba urwaye diyabete, ugomba gutekereza cyane ku byo urya n'ibyo unywa kurusha abantu benshi, sibyo? Ushobora kuba warabonye ko igipimo cy'isukari mu maraso yawe cyiyongera mu buryo butunguranye iyo uriye ibiryo bimwe na bimwe. Iki ni ikibazo ku bantu benshi. None rero uyu munsi, reka tuvuge ku binyabutabire na fibre, intungamubiri ebyiri zigira ingaruka zitaziguye ku gipimo cy'isukari mu maraso ku muntu urwaye diyabete, ariko kandi zikaba ari ingenzi ku mubiri wacu.
Ni iyihe sano iri hagati ya karubohidrati na diyabete?
Muri make, karubohidrati ni yo mashini nyamukuru itanga ingufu ku mibiri yacu. Ziboneka mu biribwa byinshi turya buri munsi.
Tekereza gato, ibyo turya byose, harimo umuceri, umugati, amakaroni, ibiryo birimo ifu nka makaroni, ibirayi, ibijumba, n'imyumbati, ndetse n'ibiryo biryoshye, imbuto, amata, na yawurute, birimo karubohidrati ku rugero runaka cyangwa ruto.
Dore impamvu umuntu urwaye diyabete agomba kwitondera cyane ibikomoka kuri karubohidrati: Karubohidrati zishobora kuzamura isukari mu maraso vuba cyane kurusha poroteyine cyangwa ibinure byinjira mu mubiri.
Iyo uriye karubohidrati nyinshi icyarimwe zirenze ubushobozi bwa insuline y'umubiri wawe, isukari yiyongereye irarunda mu maraso yawe. Ingaruka ni uko isukari nyinshi mu maraso yawe. Mu buryo nk'ubwo, iyo uriye karubohidrati nkeya ugereranyije n'ibyo umubiri wawe ukeneye, isukari mu maraso yawe ishobora kugabanuka cyane. Niyo mpamvu ari ngombwa kubungabunga ubu buringanire.
Ese "Kubara Karubone" bizagufasha?
Yego rwose. Bumwe mu buryo bwiza bwo kubungabunga ubu buringanire ni ukwitoza "kubara karubone." Ibi bivuze kubara ingano ya karubone muri garama muri buri funguro cyangwa ikinyobwa urya hanyuma ukayigabanya ku buryo bungana mu mafunguro yawe umunsi wose.
Ubu buryo bubuza umubiri wawe kwinjiza ibinyabutabire byinshi icyarimwe, bifasha mu gutuma igipimo cy'isukari mu maraso yawe gihoraho nta kwiyongera cyangwa ngo kirenge gitunguranye.
Amapaki menshi y'ibiribwa ku isoko ubu agaragaza neza umubare wa garama za 'Karubohidrati' ku kirango cya 'Nutrition Facts'. Ushobora gukoresha aya makuru mu gutegura indyo yawe ya buri munsi. Urugero, uzasanga ingano ya karubohidrati mu kabari ka shokora cyangwa ikinyobwa cy'imbuto iri hejuru cyane kuruta mu mbuto nshya.
Ubu buryo bwo kubara karubohidrati ni ingirakamaro cyane cyane kuri:
- Ku bantu bafata inshinge za insuline inshuro nyinshi ku munsi
- Ku bakoresha ipompo ya insuline
- Ku bashaka ubwoko butandukanye n'ubworoherane mu mirire yabo
Ariko ubu buryo si itegeko kuri buri wese. Mu bundi buryo , hari 'urutonde rw'ibiribwa bya diyabete'.Hari ubundi buryo, nko: Ni byiza kuganira na muganga wawe kuri ibi hanyuma ugahitamo uburyo bukubereye kandi bukoroheye.
Intwari twibagirwa - Fiber!
Iyo tuvuze ku binyasukari, hari ikindi tugomba kuvugaho. Ni fibre, cyangwa nkuko twese tubizi , fibre . Fibre nayo ni ubwoko bwa carbohydrate, ariko ntabwo umubiri ubasha kuyisya. None se ni izihe nyungu z'ibi ku muntu urwaye diyabete?
1. Kugenzura isukari mu maraso: Iyo uriye ibiryo birimo fibre nyinshi, isukari iri muri ibyo biribwa igabanya umuvuduko w’isukari mu maraso. Bityo, isukari mu maraso ntiyongera cyane.
2. Igabanya cholesterol: Fibre ifasha kugabanya urugero rwa cholesterol ya LDL (Low-Density Lipoprotein) , ikaba yangiza umubiri. Ibi ni ingenzi cyane mu kugabanya ibyago byo kurwara indwara z'umutima ziterwa na diyabete.
3. Kugenzura ibiro: Kurya ibiryo bikungahaye kuri fibre bigufasha kumva uhaze, bigufasha kurya kenshi. Ibi bigufasha kugenzura ibiro byawe.
Akenshi, ntabwo tubona ingano ya fibre dukeneye buri munsi mu biribwa. Reka turebere hamwe uburyo twakongera iyi ntungamubiri y'agaciro mu mirire yacu.
Ni ibihe biribwa bikungahaye kuri fibre?
Fibre iboneka cyane cyane mu biribwa bikomoka ku bimera. Gerageza kubishyira mu mirire yawe ya buri munsi.
| Icyiciro cy'ibiribwa | Ingero |
|---|---|
| Imbuto n'imboga bishya | Ifumbire, orange, pome, imboga z'icyatsi kibisi (gotu kola, mukunuwenna), ibishyimbo, karoti, okra |
| Imbuto zumye zitetse | Amashaza, amashaza, ibishyimbo bibisi, lentile |
| Ibinyampeke birimo ibinyampeke | Umuceri w'umukara (umuceri utukura), buckwheat, ingano, ingano, umugati w'ibinyampeke n'ibisuguti |
| Ubwoko bw'imbuto n'imbuto | Imbuto za Cashew, ubunyobwa, amande, imbuto z'ibihaza, imbuto za flax |
Niba ufite ikibazo cyo kubona fibre ihagije mu mirire yawe, ushobora no gufata inyunganiramirire ya fibre, nk'uko muganga wawe yabigutegetse. Urugero, hari ibicuruzwa biri ku isoko nka psyllium na methylcellulose.
Ariko ibuka ikintu kimwe! Ugomba kongeramo fibre mu mirire yawe buhoro buhoro . Niba utangiye kurya ibiryo byinshi birimo fibre, ushobora kugira ikibazo nko kubyimba, kuribwa mu gifu, no kugira umwuka mubi. Ongeramo ibi biribwa buhoro buhoro mu cyumweru kimwe cyangwa bibiri. Nanone, iyo uriye fibre nyinshi, ugomba kongera amazi unywa ku munsi .
Ubutumwa bwo kujyana mu rugo
- Niba urwaye diyabete, ni ngombwa cyane kuzirikana ingano y'ibinyasukari mu mirire yawe, kuko bigira ingaruka zitaziguye ku rugero rw'isukari mu maraso yawe.
- Kubara karubone ni uburyo bwiza cyane bwo gufasha mu kubungabunga urugero rw'isukari mu maraso rudahindagurika, cyane cyane ku bakoresha insuline.
- Fibre ni inshuti ikomeye ifasha mu kurwanya diyabete. Ntabwo igenzura isukari mu maraso gusa, ahubwo inafasha mu kugabanya cholesterol mbi.
- Iga indyo yawe ya buri munsi ya fibre ushyiramo ibiryo byinshi bikomoka ku bimera nk'imbuto, imboga, ibinyampeke byuzuye, n'imbuto z'ubunyobwa.
- Buri gihe banza uganire na muganga wawe mbere yo guhindura indyo yawe, cyane cyane mbere yo gukoresha uburyo nko kubara karubohidrati.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.