Chifukwa chiyani komanso momwe amawerengera magawo a buledi a 2 shuga? Gome la XE

Kuwerengera kwa Carbohydrate kapena "Bread unit Count (XE)" ndi njira yolinganirira pakudya mthupi lanu.

Kuwerengera magawo a mkate kumakuthandizani kuti muone kuchuluka kwa chakudya chomwe mumadya.

Inunso mumakhazikitsa malire pazakudya zochuluka zomwe zimamwa, ndipo, mulingo woyenera wolimbitsa thupi komanso mankhwala osokoneza bongo, mutha kukhalabe ndi gawo la shuga m'magazi pazomwe mukufuna.

Chifukwa chiyani ziyenera kulingaliridwa?

Chigoba cha mkate ndi muyeso wokwanira wosankhidwa ndi chakudya, wofanana ndi magalamu 11,5-12 a chakudya.

Chifukwa chiyani mkate? Chifukwa mu chidutswa chimodzi cha mkate 10mm ndikulemera komanso 24 magalamu uli ndi magalamu 12 a chakudya.

Kuwerengera XE ndi chida chofunikira pakukonzekera kudya kwa anthu omwe ali ndi matenda amtundu wa 2 komanso matenda a shuga a XE. Kuwerengera kwa chakudya cha XE kumawerengera kuchuluka kwa chakudya chamagulu muzakudya zomwe mumadya tsiku lililonse.

Zakudya zomanga thupi ndi zina mwazinthu zazikulu zomwe zimapezeka muzakudya ndi zakumwa. Muli shuga, wowuma ndi fiber.

Zakudya zamafuta athanzi, monga tirigu wathunthu, zipatso, ndi ndiwo zamasamba, ndizofunikira kwambiri pakudya kwamtundu wabwino.chifukwa zimatha kupereka zonse mphamvu ndi michere monga mavitamini ndi michere, komanso fiber. CHIKWANGWANI komanso zakudya zamafuta zingathandize kupewa kudzimbidwa, kutsitsa cholesterol komanso kuchepetsa kunenepa.

Zakudya zopatsa thanzi zopatsa thanzi nthawi zambiri zimakhala zakudya zopatsa thanzi komanso zakumwa. Ngakhale michere yopanda thanzi imaperekanso mphamvu, ili ndi michere yochepa kwambiri.

Momwe mungawerenge XE

Kuti mupeze ndalama za XE imodzi (kapena 12 g yamafuta), gawo lochepera la insulin 1.5 liyenera kubayidwa.

Pali matebulo apadera a anthu odwala matenda ashuga okhala ndi kuchuluka kwa manambala kwa XE pazomwe apatsidwa. Ngati tebulo silinali pafupi, mutha kuwerengera pawokha ngati XE.

Pokumanga kwina kulikonse kumbuyo kwalembedwa kuchuluka kwa zinthu zake zofunikira pazigawo 100. Kuti muwerengere XE, muyenera kugawa kuchuluka kwa chakudya pama gramu 100 pofika 12, mtengo womwe udzapezeke udzakhala wazokhutira zamtundu wa mkate pa magalamu 100 a mankhwala.

Njira zowerengera

Fomuloli ndi ili:

Nachi chitsanzo chosavuta:

Phukusi limodzi la ma cookie oatmeal lili ndi magalamu 58 a chakudya. Kuti muwerenge kuchuluka kwa magawo azakudya, gawani manambala pofika 12, 58/12 = 4.8 XE. Izi zikutanthauza kuti muyenera kuwerengera muyezo wa insulin ya 4,8 XE.

Ubwino Wamaakaunti

• Kuwerengera mafuta ochulukirapo komanso XE ndi yankho labwino kwa anthu ambiri omwe ali ndi matenda ashuga. Mukaphunzira kuwerengera zakudya zamafuta, zimakhala zosavuta kwa inu kusankha / kuphatikiza zakudya zingapo mumakonzedwe anu azakudya, kuphatikizapo zakudya zophatikiza ndi mbale,
• Ubwino wina wa kuwerengera mafuta owonjezera m'mimba ndikuti amatha kupangitsa chiwonetsero champhamvu pakuwerengera kwa glucose / zomwe zili,
• Pomaliza, ngati mumamwa insulini, kuwerengetsa XE kumakuthandizani kudziwa kuchuluka kwa zakudya zomwe mungathe kudya patsiku, osapitirira malire omwe mukufuna.

Magawo a chandamale

Kuchuluka kwa XE komwe amadya kumasiyana ndi zaka.

Makhalidwe ovomerezeka a XE pa kulemera kulikonse kwa thupi ayenera kutsimikiziridwa kutengera tebulo:

XE yazogulitsa payokha

Mafuta ndi XE makamaka amapezeka m'mitundu itatu - shuga, wowuma ndi fiber. Zakudya zopatsa thanzi zimapezeka m'mizere (mkate, pasitala ndi mbewu monga chimanga), zipatso, masamba, mbewu za muzu (mbatata / mbatata), mowa, vinyo ndi zakumwa zozizilitsa kukhosi, zakudya ndi maswiti, muzinthu zambiri zamkaka (kupatula tchizi) ndi zinthu zina monga sucrose, fructose, maltose.

Chakudya chopatsa thanzi cha matenda a shuga a 2 chiyenera kukhala ndi mavitamini ovuta kwambiri okhala ndi micheremonga mbewu zathunthu, zipatso, masamba, nyemba, mkaka wokwera ndi yogati. Kusankha zakudya zamagulu ambiri okhala ndi mavitamini, mchere, fiber, komanso mapuloteni ziyenera kukhala zogwirizana ndi zomwe mumapeza pa calorie.

Zakudya zamafuta osavuta

Ma carbohydrate osavuta (monosaccharides and disaccharides) amawonongeka mosavuta, ndipo glucose wotulutsidwa m'magazi amachititsa kuchuluka kwa shuga m'magazi.

Zakudya zomwe zimakhala ndi shuga wosavuta zimaphatikizapo shuga ya patebulo, madzi a chimanga, zipatso zina, maswiti, koloko, uchi, mkaka, yogati, jamu, chokoleti, makeke ndi zinthu zoyera za ufa.

Zakudya zomanga thupi

Zakudya zomanga thupi (oligosaccharides ndi ma polysaccharides) zimafuna nthawi yayitali kuti ziwonongeke komanso kuti magazi atuluke pang'onopang'ono m'magazi. Kuchulukira pang'onopang'ono kwa shuga m'magazi kuli bwino kwa odwala matenda ashuga.

Zakudya zina zomwe zimakhala ndi shuga wovuta ndizophatikiza: barele, nyemba, chinangwa, bulauni, bulauni, bulwheat, ufa wa chimanga, mkate wamphongo, chimanga chambiri, mphodza, pasitala, chimanga, granola, nandolo, mbatata, spaghetti, mkate wathunthu, tirigu wathunthu.

Carbohydrate kagayidwe

Ntchito yofuna kuti chimbudzi chikangoyamba, chakudya cham'magazi chimasweka ndikupanga shuga ndikupatsidwa magazi. Glucose omwe alipo m'magazi amagwiritsidwa ntchito popanga mphamvu, kapena kusungidwa ngati glycogen m'chiwindi ndi minofu, kapena pakafunika mphamvu, imakonzedwa ndikusungidwa m'thupi monga mafuta.

Zonsezi zomwe zatchulidwa posachedwa za shuga zimafunikira insulini. Anthu omwe ali ndi matenda ashuga sangatulutse insulin yokwanira kapena samvera insulin, motero ayenera kukhalabe ndi shuga wamagazi ndimankhwala komanso kusintha kwa moyo wawo.

Kuwerengera magawo a mkate wa matenda ashuga a 2, gwiritsani ntchito magome awa ndi XE mulingo wazakudya zina.

Zinthu zamkaka

Zipatso ndi zipatso

Mbatata, chimanga, mtedza

Zopangira

Pomaliza

Njira yowerengera magawo a mkate siyenera kukhala muyeso wodziwa kuchuluka kwa chakudya chomwe mumadya. Itha kutengedwa ngati maziko a kuchepetsa thupi.

Kuti zakudya zatsiku ndi tsiku zizikhala zapamwamba komanso zopindulitsa, wodwala yemwe ali ndi matenda ashuga ayenera kuchepetsa kuchuluka kwa zakudya zamafuta m'zakudya, kutsitsa kudya nyama ndikuwonjezera kumwa zamasamba, zipatso / zipatso, komanso musaiwale za kuwunika shuga wamagazi.