Wakambozvibvunza here kuti 'makabhohaidhiretsi' ari muzvikafu zvatinodya anorevei, uye nei akakosha kudaro? Pamwe chiremba wako akakuudza kuti udzore makabhohaidhiretsi ako nekuti une chirwere cheshuga. Kana kuti pamwe uri kuedza kuderedza makabhohaidhiretsi ako kuti uderedze huremu. Chero chikonzero chipi zvacho, nhasi tichataura nezvekuti kuverenga makabhohaidhiretsi uku chii uye kuti ungazviita sei chaizvo. Hazvina kuoma sezvaunofunga, uye kana ukazvinzwisisa zvakanaka, unogona kuzviita zviri nyore iwe pachako.
Kutanga, ngationei, chii chinonzi makabhohaidhiretsi?
Zvichitaurwa zviri nyore, makabhohaidhiretsi ndiwo manyuko makuru esimba remiviri yedu. Akafanana nepeturu yemotokari. Patinodya chikafu chine makabhohaidhiretsi, kugaya kwedu kunochinja nekukurumidza kuita glucose, kana kuti 'shuga yeropa' sezvatinoidana. Miviri yedu inobva yashandisa glucose iyoyo kugadzira simba rainoda panguva iyoyo. Yasara inochengetwa mumuviri kuti izoshandiswa gare gare.
Kana uri kuedza kuderedza huremu kana kugadzirisa chirwere chakadai sechirwere cheshuga, zvakakosha kuti uderedze kudya kwako makabhohaidhiretsi aya uye usarudze mhando dzemakabhohaidhiretsi dzine hutano.
Sei kuverenga makabhohaidhiretsi kuchikosha kumunhu ane chirwere cheshuga?
Kana munhu ane hutano hwakanaka asina chirwere cheshuga akadya chikafu chine makabhohaidhiretsi, huwandu hweshuga muropa rake hunokwira. Zvisinei, panguva imwe chete, hormone inonzi insulin, inogadzirwa nemuviri, inouya uye inodzora huwandu hweshuga kuti husanyanya kukwira. Funga nezve insulin semupurisa wemotokari, achitungamira mota dzeshuga muropa kunzvimbo dzakakodzera (masero) nenzira yakarongeka.
Asi mumwe munhu ane chirwere cheshuga ane dambudziko nemaitiro aya.
- Chirwere cheshuga cherudzi rwekutanga: Vanhu ava havagadzi insulin mumuviri wavo. Saka, vanofanirwa kubaya insulin kunze kuti vadzore shuga yavo muropa. Saka, kuti vatore huwandu hwakakwana hwe insulin maererano nehuwandu hwe makabhohaidhiretsi avanodya, zvakakosha kuziva kuti mangani magiramu ema makabhohaidhiretsi ari muchikafu chavanodya.
- Chirwere cheshuga cherudzi rwechipiri: Kunyangwe insulin ichigadzirwa mumuviri wevanhu ava, muviri haupinduri zvakanaka ne insulin iyoyo (insulin resistance). Zvakare, huwandu hunogadzirwa hunogona kusakwana. Nokudaro, vanhu ava vanofanirawo kungwarira huwandu hwemakabhohaidhiretsi avanodya.
Ngationei kuti ndezvipi zvekudya zvine makabhohaidhiretsi!
Patinofunga nezvemacarbohydrate, tinofunga nezvechingwa, mupunga, nemanoodles. Asi kune zvimwe zvekudya zvakawanda zvine macarbohydrate. Kana uchiverenga macarbohydrate, unofanira kungwarira zvese izvi.
| Chikamu chezvekudya | Mienzaniso yakajairika munyika yedu |
|---|---|
| Zvikafu Zvine Starchy | Mupunga, chingwa, manoodles, mbatatisi, mbatatisi, mufarinya, chingwa chechingwa, oats |
| Shuga | Shuga chena, zvinwiwa zvinotapira, makeke, mabhisikiti, toffee, chikafu chinotapira |
| Muchero | Michero inenge yese, yakaita semabhanana, mango, mapapaya, maranjisi, nemaapuro, ine makabhohaidhiretsi. |
| Mukaka neYogati | Mukaka mutsva, yogati, mukaka usina mafuta akawanda |
| Muriwo | Muriwo mizhinji ine macarbohydrate mashoma, asi zvinhu zvakaita semabheet, makarotsi, bhinzi, uye manhanga zvine zvimwe. |
| Nyemba | Nyemba, nyemba, nyemba dzegirini, nyemba |
Unoronga sei chikafu chinokunakira?
Kuronga huwandu hwemacarbohydrate, mapuroteni, uye mafuta aunoda pazuva kunogona kubatsira kudzora huwandu hweshuga muropa rako.
Nyanzvi dzinotikurudzira kuti tiwane pakati pe45% ne65% yemacalorie edu ezuva nezuva kubva kumacarbohydrate. Kune macalorie mana mu 1 gram yemacarbohydrate.
Semuenzaniso, kana uchidya macalorie 2,000 pazuva, unofanira kuvavarira kudya magiramu ari pakati pe225 ne325 emacarbohydrate. Zvisinei, kana uri kuedza kuderedza huremu , ungafunga kuderedza huwandu uhwu kusvika pamagiramu angangoita 100-150 pazuva.
Kune munhu mukuru ane chirwere cheshuga, chinangwa chikuru ndechekudya magiramu 45-60 emacarbohydrate pakudya kukuru uye magiramu 15-20 pakudya kwekudyira . Zvisinei, izvi hazvina kufanana kune wese munhu.
Chinhu chinonyanya kukosha: Mhando idzi dzinogona kusiyana zvichienderana nezera rako, huremu hwako, kuti unoshanda zvakadini, uye chero mishonga yaunotora. Saka zvakachengeteka uye zvakanakisisa kutaura nachiremba wako kana nyanzvi yezvekudya nezvehuwandu hwakakunakira.
Ngativerengei mashoko ezvekudya ari papakeji yechikafu!
Iye zvino zvava nyore kuverenga makabhohaidhiretsi ari muzvikafu zvakapetwa zvaunotenga muchitoro chekudya. Ingotarisa zvakanyorwa kuti "Nutrition Facts" papakeji.
1. Tarisa chikamu che "Makabhohaidhiretsi Akazara": Huwandu hwemagiramu huwandu hwemakabhohaidhiretsi ari muchikafu ichocho.
2. Tarisa "Saizi Yekushumira": Izvi zvakakosha zvikuru. Huwandu hwemakabhohaidhiretsi ari papepa hunoshanda chete kune "Saizi Yekushumira." Semuenzaniso, kana paketi yemabhisikiti ikati "Saizi Yekushumira: mabhisikiti maviri" uye ikati magiramu gumi nemashanu emakabhohaidhiretsi, kana ukadya mabhisikiti mana, uchawana magiramu makumi matatu emakabhohaidhiretsi.
3. Chenjerera nezve "Dietary Fiber": Izvi zvakanyorwawo pasi pe "Total Carbohydrate." Iyi imhando yemacarbohydrate ayo muviri wedu usingagone kugaya. Nokudaro, haina kukanganisa zvakanyanya huwandu hweshuga muropa. Kunyangwe vamwe vanhu vachiverenga "Net Carbs" nekubvisa iyi fiber kubva mumacarbohydrate ese, vanachiremba vanokurudzira kushandisa "Total Carbohydrate" kukosha .
Musiyano uripo pakati pemakabhohaidhiretsi ari nyore uye akaomarara
Kune mhando mbiri dzemacarbohydrate. Kunyangwe ese ari maviri achiverengerwa mumagiramu nenzira imwechete, mhedzisiro yawo pamuviri yakasiyana zvikuru. Saka zvakakosha kuziva mutsauko.
| Hunhu | Makabhohaidhiretsi Ari Nyore | Makabhohaidhiretsi Akaoma |
|---|---|---|
| Maumbirwo | Yakagadzirwa nemamorekuru eshuga ari nyore. | Mamorekuru eshuga anobatanidzwa pamwe chete mumaketani marefu. |
| Kugaya dumbu | Inogayiwa nekukurumidza uye inopa simba. | Zvinotora nguva yakareba kuti zvigayiwe. |
| Mhedzisiro pashuga yeropa | Mazinga eshuga muropa anokwira kamwe kamwe. | Shuga muropa inokwira zvishoma nezvishoma uye zvishoma nezvishoma. |
| Kukosha kwezvekudya | Kazhinji dzisina hutano, dzinonzi "macalorie asina chinhu." | Yakapfuma mune zvinovaka muviri zvakaita sefayibha, mavitamini, uye mamineral. |
| Mienzaniso | Shuga, zvinwiwa zvinotapira, chingwa chichena, makeke, mabhisikiti, masiwiti. | Mupunga webrown, mapfunde, oats, michero, miriwo, nyemba, nyemba. |
Kusarudza makabhohaidhiretsi akaomarara ndiko kwakanakira hutano hwako.
Kana uchitora insulin, unogadzirisa sei chiyero chako chemacarbohydrate?
Izvi zvakakosha zvikuru kune vamwe vanhu vanotora insulin yekudya. Unofanira kuverenga huwandu hweinsulin hwakakodzera huwandu hwemagiramu emacarbohydrates mukudya kwaunodya. Tinodaidza izvi kuti "Insulin-to-Carbohydrate Ratio." Kureva kuti, huwandu hwemagiramu emacarbohydrates anogona kudzorwa neyuniti imwe chete yeinsulin.
Kazhinji, unit imwe chete ye insulin inoshanda nekukurumidza inogona kudzora magiramu angangoita 12-15 ema carbohydrate. Asi iyi ingori avhareji yemutengo.
Yambiro: Chiyero ichi chinosiyana zvikuru kubva pamunhu nemunhu. Chinogonawo kuchinja nezvinhu zvakaita senguva yezuva, huwandu hwemaekisesaizi aunoita, uye huwandu hwekushushikana. Saka, zvakakosha kushanda nachiremba wako kuti uwane chiyero chakanangana nemuviri wako uye kugadzira hurongwa. Usambofa wakachinja dose yako ye insulin wega.
Mharidzo Yekuenda Nayo Kumba
- Kuverenga makabhohaidhiretsi inzira yakanaka yekubatsira kudzora chirwere cheshuga nekuderedza huremu.
- Musakanganwa kuti makabhohaidhiretsi haangowanikwi muchingwa nemupunga chete, asiwo mumichero, mukaka, mimwe miriwo, uye nzungu.
- Paunenge uchitenga chikafu chakaputirwa, nyatsotarisa zvikamu zve "Total Carbohydrate" uye "Serving Size" zviri papepa rekunyorera.
- Kusarudza macarbohydrate akaomarara akadai sezviyo, miriwo, nenyemba panzvimbo pemacarbohydrate akareruka akadai seshuga nefurawa chena zviri nani pahutano hwako.
- Iva nechokwadi chekutaura nachiremba wako nezvehuwandu hwemacarbohydrate aunoda pazuva, uye kana uchitora insulin, chiyero chakakodzera kuti uwane mazano akanakisa.
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