Me yasa kuma yadda za'a kirga raka'a gurasa don nau'in ciwon sukari na 2? Tebur XE

Kidayar Carbohydrate ko "Gidauniyar Abinci (XE)" dabara ce ta tsarin abinci don sarrafa matakan glucose na jini.

Kidaya abubuwan gurasa yana taimaka maka ka lura da yawan abin da kuke amfani da carbohydrate.

Kuna da kanku ƙayyadadden iyakar adadin carbohydrates da aka cinye, kuma, tare da daidaitattun daidaituwa na aiki na jiki da kwayoyi, zaku iya ɗaukar matakan glucose cikin jini a cikin kewayon manufa.

Me yasa yakamata ayi la'akari dashi?

Breadungiyar gurasa shine ma'aunin sharaɗi don ƙirar samfurin abinci, daidai yake da gram 11.5-12 na carbohydrates.

Me yasa daidai gurasa? Domin a cikin burodin yanki guda 10 mm lokacin farin ciki da nauyin 24 gram ya ƙunshi gram 12 na carbohydrates.

Countididdigar XE kayan aiki ne mai mahimmanci a cikin tsarin abinci don mutanen da ke da nau'in 2 da nau'in ciwon sukari na 1. Xa ƙididdigar carbohydrate yana ƙimar yawan carbohydrate a cikin abincin da kuke ci kowace rana.

Carbohydrates sune manyan abubuwan gina jiki da ake samu a abinci da abubuwan sha. Sun ƙunshi sukari, sitaci da fiber.

Abubuwan carbohydrates masu lafiya, irin su hatsi gabaɗaya, 'ya'yan itatuwa, da kayan marmari, sune muhimmin ɓangare na abinci mai lafiya.saboda zasu iya samar da makamashi da abubuwan gina jiki kamar su bitamin da ma'adanai, da kuma fiber. Fiber mai lafiyayyen abinci mai gina jiki na iya taimakawa wajen hana maƙarƙashiya, ƙananan cholesterol da kuma kula da nauyi.

Abubuwan carbohydrates marasa lafiya suna yawanci abinci da abubuwan sha. Kodayake carbohydrates marasa lafiya zasu iya samar da makamashi, suna da nutrientsan abubuwan gina jiki.

Yadda ake kirga XE

Don rama ɗaya na XE (ko kuma g 12 na carbohydrates), ana yin ƙaramin ƙananan raka'a 1.5 na insulin.

Akwai tebur na musamman don masu ciwon sukari tare da adadin ƙididdigar XE da aka ƙididdige a cikin samfurin da aka bayar. Idan teburin bai kasance a hannunshi ba, zaka iya yin lissafin XE.

A kan fakitin kowane samfurin a baya shine adadin abubuwa masu amfani a cikin kayan aikinsa a kowace gram 100. Don yin ƙididdigar XE, kuna buƙatar rarraba adadin carbohydrates a cikin gram 100 ta 12, ƙimar da aka samu zai zama abun da ke cikin gurasar gurasa da giram 100 na samfur.

Tsarin don kirgawa

Dabarar kamar haka:

Ga misali mai sauki:

Packageaya daga cikin kunshin na cookies ɗin oatmeal ya ƙunshi gram 58 na carbohydrates. Don ƙididdige adadin gurasar burodi, raba wannan lambar ta 12, 58/12 = 4.8 XE. Wannan yana nufin cewa kuna buƙatar yin lissafin adadin insulin da ake buƙata don 4.8 XE.

Fa'idodin Lissafi

• Countidaya carbohydrates da XE kyakkyawan bayani ne ga mutane da yawa masu ciwon sukari. Da zarar kaji yadda ake kirga carbohydrates, zai zama maka sauki a zabi / hada da abinci iri-iri a cikin tsarin abincinka, hade da abinci hade da abinci,
• Wani fa'idar ƙididdigar carbohydrate shine cewa zasu iya samar da ingantaccen iko akan karatun glucose / ƙunshiya,
• A ƙarshe, idan kun dauki insulin, ƙidaya XE zai taimake ku ƙayyade adadin carbohydrate da zaku iya cinye kowace rana, ba tare da wuce adadin maƙasudin ba.

Yankunan manufa

Adadin XE da aka cinye ya bambanta da shekaru.

Ya kamata a ƙaddara ƙimar halaye na XE a kowane nauyin jiki dangane da tebur:

XE na kayan samfuran mutum

Carbohydrates da XE musamman suna samuwa a cikin nau'i uku - sukari, sitaci da fiber. Ana samun karas a cikin hatsi (gurasa, taliya da hatsi), 'ya'yan itãcen marmari, kayan marmari, tsirrai masu tushe (dankali / dankali mai zaki), giya, giya da wasu abubuwan sha masu ƙarfi, kayan zaki da Sweets, a yawancin kayayyakin kiwo (banda cuku) da sauran kayayyaki kamar su sucrose, fructose, maltose.

Kyakkyawan tsarin abincin da ke haifar da ciwon sukari na 2 ya ƙunshi hadaddun carbohydrates mai wadataccen abinci mai gina jikikamar hatsi gabaɗaya, 'ya'yan itatuwa, kayan marmari, ganyaye, madara skim da yogurt. Zabi abinci mai tsayi a cikin bitamin, ma'adanai, fiber, da furotin ya zama daidai gwargwadon aikin kalori.

Kayan carbohydrates masu sauki

Sauƙin carbohydrates (monosaccharides da disaccharides) ana lalata su cikin sauƙi, kuma glucose da aka saki a cikin jini yana haifar da karuwa cikin sukari na jini.

Abincin da ke kunshe da kayan maye masu sauki sun hada da tebur sugar, syrup masara, wasu ruwan 'ya'yan itace, kayan lemun tsami, soda, zuma, madara, yogurts, jam, cakulan, kukis da farin kayayyakin gari.

Cikakkun carbohydrates

Cikakken carbohydrates (oligosaccharides da polysaccharides) suna buƙatar lokaci mai tsayi don bazuwar da jinkirin sakin glucose cikin jini. Irin wannan jinkirin karuwa a cikin glucose na jini shine mafi aminci ga masu ciwon sukari.

Wasu daga cikin abincin da suke da hadaddun sukari sun hada da: sha'ir, wake, wake, burodi, gurasa, launin ruwan kasa, shinkafa, buckwheat, alkama, alkama na hatsi, hatsi na fiber, lentil, taliya, masara, gyada, lemu, dankali, spaghetti, burodin hatsi gaba ɗaya, alkama na hatsi gaba ɗaya.

Carbohydrate metabolism

Da zaran tsarin narkewar abinci ya fara, carbohydrates suna rushe zuwa glucose kuma aka sake su cikin jini. Samun glucose a cikin jini ana amfani dashi ne don samar da makamashi, ko kuma adana shi azaman glycogen a cikin hanta da tsokoki, ko kuma lokacin da babu bukatar makamashi, ana sarrafa shi kuma a adana shi a jikin fitsari.

Dukkanin matakan glucose na metabolism da aka ambata a baya suna buƙatar insulin. Mutanen da ke da ciwon sukari ba za su iya samar da isasshen insulin ba ko kuma ba su da insulin, sabili da haka suna buƙatar kula da matakan glucose na jini tare da canje-canje na magani da salon rayuwa.

Don ƙididdige sassan gurasa don nau'in ciwon sukari na 2, yi amfani da tebur masu zuwa tare da ƙimar XE don wasu abinci.

Kayayyakin madara

'Ya'yan itãcen marmari da berries

Dankali, hatsi, kwayoyi

Kayan abinci

A ƙarshe

Hanyar kirga ɗakunan burodi kada ta zama ma'auni don ƙididdige yawan abincin da aka ƙone. Ana iya ɗauka azaman tushe don kiyaye nauyi a ƙarƙashin iko.

Don yadda abincin yau da kullun ya kasance mai inganci da amfani, mai haƙuri da ciwon sukari yana buƙatar rage yawan abinci mai ƙima a cikin abincin, rage cin nama da ƙara yawan kayan lambu, berries / 'ya'yan itãcen marmari, kuma kada ku manta game da kula da glucose jini.