Mangaki amayunithi esinkwa asebuningini? > Ukudla ngesifo sikashukelaAmayunithi wesinkwa samapheyaIyunithi lesinkwa, elibizwa nangokuthi i-XE, noma i-carbohydrate unit, liyindawo evamile. Yakhiwa izazi zokudla zaseJalimane futhi isetshenziselwa cishe inani eliphelele lama-carbohydrate ekudleni. Ngakho-ke, i-XE eyodwa ingu-10 (i-fiber ayibhekwa) noma amagremu ayi-13 (izakhi ze-ballast zithathwa kubhekwe) wama-carbohydrate noma ama-20 (25) g wesinkwa.Ukubala ImithethoImithetho yokubala amayunithi wesinkwa ayadingeka ezigulini ezinesifo sikashukela ukuze kunqunywe ngokufanele umthamo we-insulin edingekayo. Ngakho-ke, ama-carbohydrate amaningi okufanele uwadle, inani elibaluleke kakhulu le-insulin lizodingeka ukubuyisa ushukela ngokwengeziwe. Zonke iziguli ezinesifo sikashukela sohlobo 1 zincike kakhulu kwi-XE, ngoba yizo ezidinga ukuqaphela ikakhulukazi ekuzibalweni kwezifo zohlobo 1 nolwesibili futhi zazi kahle impendulo yombuzo wokuthi iyini iyunithi yesinkwa.Ekhuluma ngokubaluleka kokwenza izibalo, kuyadingeka ukuthi unake iqiniso lokuthi yile ndlela inani le-insulin ebalwa ngalo nsuku zonke libalwa. Lokhu kuyiqiniso ikakhulukazi ngemijovo ye-insulin, efakwe ohlotsheni olufushane noma lomuntu. Esikhathini esiningi samacala, asetshenziswa ngaphambi kwanoma yiluphi uhlobo lokudla, okubonisa ukuthi ingxenye ebalwe kwangaphambili.Ukuze ukubala kahle i-XE futhi kutholakale umthamo odingekayo we-insulin, kuye kwenziwa itafula elikhethekile lamayunithi esinkwa kwabanesifo sikashukela.Ukusatshalaliswa kwe-XE usuku lonkeYonke leyo mikhiqizo namagama amukelekile ukusetshenziswa ayakhonjiswa lapho. Kuyadingeka ukunaka iqiniso lokuthi:I-1 XE inyusa isilinganiso sikashukela isuka ku-1.5 mmol / L iye ku-1.9 mmol / L,Le fomula ikuvumela ukuthi uthole ukuthi isilinganiso sawo-carbohydrate sizothinta kanjani izinkomba zoshukela. Lokhu, futhi, kwenza sikwazi ukukhetha inani elifanele le-insulin,ochwepheshe baphikelela ukuthi akufanele uchithe isikhathi sakho samahhala, ukala noma yikuphi ukudla ngosizo lwesikali. Konke lokhu kungathathelwa indawo uma kusetshenziswa izinkomishi, nezinkezo, nezibuko ezahlukahlukene njengezinyathelo ukuze kubalwe kahle konke kohlobo 1 nesifo sikashukela sohlobo 2.Ngakho-ke, inqubo esetshenziswayo ibalulekile ekugcineni impilo yalowo ngamunye onesifo sikashukela, yingakho kungafanele ukuthi unganakwa futhi, uma kunemibuzo ethile, bonana nochwepheshe.Imikhiqizo yeflourEngxenyeni eyodwa yanoma yisiphi isinkwa - noma ngabe simhlophe noma simnyama - siqukethe okungenani i-XE. Kulokhu, ukuqina kwesilayidi kufanele kube ngu-1 cm. Kuyadingeka ukunaka iqiniso lokuthi ama-crackers, ngokungafani nombono wabaningi, awusiwo umkhiqizo wokudla. Bazophinde babe nenombolo ethile yamayunithi esinkwa, ngoba ama-carbohydrate asele ekwakhiweni.Kobuciko obubodwa. l ufulawa noma isitashi, okumele sisetshenziswe, ngokwesibonelo, ukulungiselela noma yikuphi ukubhaka, futhi kuqukethe i-1 XE. Izibalo ezinjalo zibaluleke kakhulu lapho kulungiswa izitsha ezithile - ama-pancake, namaphayi, ukuze wazi kahle ukuthi zingaki amayunithi omkhiqizo oqediwe. Ngokusho kochwepheshe, kuma-tbsp amathathu. l pasta okuphekiwe kukhona ama-XE amabili. Ukuze uqonde kangcono konke mayelana amayunithi wesinkwa kushukela, kuyanconywa kakhulu ukuthi ungaxhumani nodokotela onguchwepheshe kuphela, kodwa futhi nokuzitadisha etafuleni ngokwakho.Iphalishi nezinhlamvuAma-tbsp amabili. l okusanhlamvu okubilisiwe kwakha i-1 XE. Kuyadingeka futhi ukuthi unake iqiniso lokuthi iphalishi elinamanzi lingena ngokushesha kunokuba lithosiwe.Kulokhu, abantu abanamazinga aphezulu kashukela banconywa kakhulu ukuthi bapheke okusanhlamvu okukukhulu ngangokunokwenzeka.Njengoba sinikezwe amazinga kashukela aphansi, kungakuhle ukuthi usebenzise i-semolina porridge nazo zonke izinhlobo zawo.Uma ubala i-XE ngama-legumes (sikhuluma ngamabhontshisi, uphizi noma udali), kunconyelwa ngokuqinile ukuthi ubuciko abayisikhombisa. l okusanhlamvu okuvela emikhiqizweni eyethulwe yi-1 XE. Ngakho-ke, kuphela uma kuhloswe ukusebenzisa ngaphezu kwe-7 i-tbsp. l izitsha, kunengqondo ukubala ukuthi kungakanani kumayunithi wesinkwa.Ukubala amayunithi wesinkwa nawo kunconywa kakhulu lapho izinto zobisi zenzelwe ukuba kudliwe. Ngokuvamile, amagama aveziwe angumthombo wemvelo weprotheni wezilwane ne-calcium. Ngaphezu kwalokho, cishe zonke izigaba zezakhi zamavithamini zikhona emikhiqizweni yobisi.Lapho ulungiselela imenyu yokudla komuntu onesifo sikashukela, kufanele kunikezwe kuzo zonke lezo zinto ezinamafutha aphansi. Kunconywa ngokuqinile ukuthi ukuyeke ngokuphelele ukusetshenziswa kobisi lonke, lapho isilinganiso esilinganayo sengxenye yamafutha. Esimweni sokuqala, kungakuhle ukuthi uxhumanise zonke izenzo ezinjalo nodokotela onguchwepheshe.Izitshalo ezimpandeUkunakwa ikakhulukazi kufanele kukhokhwe amazambane kanye ne-artichoke yaseJerusalema. Izinhlobo ezisele zezilimo zezimpande empeleni azidingi ukubalwa, ngoba ama-carbohydrate awekho noma akhona, kepha ngamanani amancane kakhulu.Ehlelweni lokwenza ukubalwa kwe-XE kwamazambane, kunconyelwa ngokuqinile ukuthi kubhekwe iphuzu elilodwa elibalulekile, okuwukuthi amazambane ambalwa ayi-1 XE. Ngakho-ke, ngokwesibonelo, amazambane ecubuziwe, abilisiwe emanzini, ngokushesha andisa ushukela wegazi. Ngenkathi amazambane abilisiwe wonke, kunalokho, akhuphula amanani kashukela kancane, amazambane athosiwe enza kancane kancane. Isimo esifanayo ne-XE sisebenza kwizitshalo ezinjengempande ezinjenge-Jerusalem artichoke, okumele futhi ibalwe kahle.Iningi lamajikijolo nezithelo zamukelekile ukusetshenziswa yilabo abanesifo sikashukela.Kodwa-ke, uma sinikezwe isilinganiso esibalulekile se-carbohydrate, inani labo liyanconywa ukuthi liguqulwe, ngoba uma kungenjalo kungaholela ekwandeni okukhulu koshukela wegazi.Kuyadingeka ukunaka iqiniso lokuthi:uma ukudla kuhlanganiswa ngendlela efanele, khona-ke kuleli cala abanesifo sikashukela bangasebenzisa kalula ama-dessert wezithelo nama-berry njengokudla. Ngakho-ke, amaswidi ajwayelekile athengiwe azothathelwa indawo,ochwepheshe baphikelela ekudleni ama-sitrobheli, ama-cherries, ama-gooseberries, kanye nama-currants abomvu namnyama,kuyadingeka ukunaka iqiniso lokuthi izithelo ezincane zibalwa kusetshenziswa ama-saucers wetiyi ngaphandle kwesilayidi. Isibonelo, ama-sitrobheli noma ama-cherries akha isosi eyodwa, elingana ne-1 XE.Amajikijolo amancane kunawo wonke, okungukuthi ama-raspberries, amajikijolo kanye nabanye abaningi kulinganiswa ngesilinganiso senkomishi eyodwa yamajikijolo, nakho kufinyelela ku-1 XE. Amagilebhisi afaka isilinganiso esibalulekile sama-carbohydrate. Kulokhu kuhlangana, amagilebhisi amathathu noma amane amakhulu asevele alingana ne-1 XE. Onke amajikijolo owethulwe azoba alungile kakhulu ukusebenzisa emazingeni kashukela aphansi.Ngingathanda futhi ukuthi ngigxile eqinisweni lokuthi lapho kusenziwa okomisa izithelo, kuphela amanzi avelayo ekushwabeni. Ngenkathi inani eliphelele lama-carbohydrate ahlala engashintshiwe kuhlobo 1 bese uthayipha 2 isifo sikashukela.Iziphuzo zemveloIziguli ezinesifo sikashukela zelulekwa ngokuqinile ukuthi ziyeke ukuphuza noma yiluphi uhlobo lweziphuzo zezimboni. Sikhuluma ngama-lemade, ama-cocktails alungiselelwe, i-citro neminye imikhiqizo efana nale. Lokhu kungenxa yokuthi uhlu lwezakhi zabo luqukethe izinto eziyingozi empilweni yabantu kanye nenani elikhulu lama-carbohydrate, ayingozi kakhulu kwabanesifo sikashukela.Kwabanesifo sikashukela, amagama anjengamajusi, itiye, ikhofi kuzoba usizo kakhulu futhi oluphephe kakhulu (yebo, kuya ngenani elamukelekayo). Ochwepheshe badonsela ukunakekela eqinisweni lokuthi inkomba 1 XE ikhona engxenyeni eyodwa yeglasi yejusi yamagilebhisi (kungale ndaba ukuthi kunconywe kakhulu ukuyisebenzisa kuphela ngamanani kashukela aphansi).Lokhu kusebenza engilazini eyodwa kvass noma ubhiya.Ngaphezu kwalokho, inani elifanayo liqukethe engxenyeni yengilazi yejusi ye-apula, mayelana nayo okudingeka wazi ukuthi ungayibala kanjani. Amanzi amaminerali noshukela wohlobo lokudla awunawo amayunithi esinkwa futhi, ngokwemvelo, awadingi ukubalwa.Noma yiluphi uhlobo lwamaswidi kanye ne-confectionery elithengiwe esitolo zigcinwe ngokuphelele kwiziguli ezinesifo sikashukela. Ngithanda ukudonsela ukunakekela eqinisweni lokuthi noma ngabe kusesimweni lapho isitolo sinikezela ukuthenga amaswidi, akhombisa ukuthi "Kwabanesifo sikashukela" - lolu akuyona njalo uhlobo lolwazi olungathenjwa. Ukuze ugweme noma yimuphi umthelela omubi, kunconywa kakhulu ukutadisha ukwakhiwa noma ukubonana nochwepheshe kulolu daba ozoveza amagama afanelekayo.Uma lokhu kungenzeki, kungakuhle ukuthi ubabheke ngemuva kokuthenga amaswidi aselethwe wushukela kwabanesifo sikashukela. Ukuze uthole lokhu, ingxenye encane yalokho kudla kufanele kudliwe okokuqala futhi izinkomba zoshukela wegazi kumele zikhonjwe nakanjani. Kungaba okulungile ngokwengeziwe ukulahla ngokuphelele amaswidi owatholile ukuze ungene esikhundleni sokuphekwe ekhaya. Kulokhu, kuzoba nesiqiniseko sokuthi kuzosetshenziswa kuphela amagama asezingeni eliphakeme futhi alusizo, azokwenza ukubala ngokunembile wonke ama-carbohydrate.Uhlobo lokuqala nolwesibili lwe-mellitus yesifo sikashukela yisifo esidinga umsoco wokudla ngaphandle kokuhluleka. Ngaphandle kwalokho, kungenzeka kukhuphuke kakhulu ushukela wegazi, okuzoholela hhayi kuphela ekwandeni kwenempilo, kepha futhi nasezinkinga ezinkulu kakhulu.Ukusetshenziswa kwansuku zonke kwezinhlobo ezahlukene zabantuKuyaqhutshwaAma-Bread Units (XE)Abantu abasebenza kanzima noma abanesisindo somzimba 25-30 XEAbantu abanesisindo somzimba esijwayelekile benza umsebenzi olinganiselayo womzimba 20-22 XEAbantu abanesisindo somzimba ojwayelekile benza umsebenzi wokuhlala phansi 15-18 XEIsifo sikashukela esivamile: mdala kuneminyaka engama-50,Abantu abanokukhuluphala kwe-2A degree (BMI = 30-34.9 kg / m2) iminyaka engama-50,ukungasebenzi ngokomzimba, BMI = 25-29.9 kg / m2 10 XEAbantu abanokukhuluphala kwe-2B degree (BMI 35 kg / m2 noma ngaphezulu) I-6-8 XEUma ngesizathu esithile kwenzeka ukuthi kudle i-XE eningi kunokuba ibalwe ekuqaleni, lapho-ke kuzodingeka ulinde kancane ngemuva kokudla. Ngemuva kwalokhu, kuzodingeka isilinganiso esincanyana se-insulin, okuzoholela ekubekweni ngaphandle kwamanani kashukela. Inkinga ukuthi ngale ndlela akuthandeki ukwenza izinto kaningi.Ngaphezu kwalokho, akwamukeleki ukuphatha amayunithi we-insulin (amafushane) angaphezu kuka-14 ngaphambi kokuwusebenzisa.Ngamazinga kashukela amaningi phakathi kokudla, kunconywa kakhulu ukuthi usebenzise okuthile ngenani le-1 XE. Kulokhu, asikho isidingo sokuphatha i-insulin futhi umuntu onesifo sikashukela uzokwazi ukuthi abe ne-100% yokuqiniseka ukuthi ulondoloze isimo sabo sezempilo futhi aqede ukuthuthukiswa kwezinkinga. Ngaphezu kwalokho, kuzovela imibuzo yokuthi ungayifunda kanjani i-XE nokuthi kungani kubalulekile ukuxhumana nochwepheshe.Ithebula le-XEIMIKHIQIZO YAMAHHALAIgama 1 XE = inani lomkhiqizo ku-ml1 inkomishi Ubisi 2501 inkomishi Kefir 2501 inkomishi Ikhilimu 250Ushizi wekotishi ngaphandle ushukela no-ukhilimu omuncu akudingi i-accountingI-curd emnandi 1001 okuphakathi I-Syrniki 40-701 inkomishi Yoghurt yemvelo 250IMIKHIQIZO YEMISEBENZI1 ucezu Isinkwa esimhlophe 201 ucezu Isinkwa seRye 25Ama-5 ama-PC. Ama-Crackers (amakhukhi owomile) 15Ama-pcs ayi-15. Izinti ezinosawoti 152 ama-PC Ama-Crackers 151 isipuni I-Breadcrumbs 15Igama 1 XE = inani lomkhiqizo kumagremu1-2 wezipuni I-Vermicelli, ama-noodle, izimpondo, i-pasta * 15* Okusha. Ngefomu elibilisiwe 1 XE = 2-4 tbsp. wezipuni zomkhiqizo (50 g) ngokuya ngesimo somkhiqizo.I-Krupy, ummbila, ufulawa1 tbsp. l I-Buckwheat * 15I-1/2 indlebe Ummbila 1003 tbsp. l Ummbila (okheniwe). 602 tbsp. l Izikebhe zommbila 1510 tbsp. l Pop Pop 151 tbsp. l Imana 151 tbsp. l I-Flour (noma iyiphi) 151 tbsp. l Oatmeal * 151 tbsp. l Ibhali * 151 tbsp. l Millet * 151 tbsp. l Ilayisi * 15* 1 tbsp. isipuni sokusanhlamvu okuluhlaza. Kwindlela ebilisiwe 1 XE = 2 tbsp. wezipuni zomkhiqizo (50 g).UPOTATOES1 iqanda lenkukhu enkulu Amazambane abilisiwe 652 wezipuni Amazambane abunjiwe 752 wezipuni Amazambane athosiwe 352 wezipuni Amazambane omile (ama-chips) 25IZINHLOBO NAMABHERRIKI (NGAMANANI NESKIN)Ama-2-3 ama-PC. Amabhilikosi 1101 enkulu Quince 140Ucezu o-1 (isigaba sesiphambano) Iphayinaphu 1401 ucezu I-Watermelon 2701 isiqeshana esiphakathi Orenji 150Izingcezu ezi-1/2, eziphakathi Banana 707 wezipuni I-Lingonberry 140Izingcezu eziyi-12, ezincane Amagilebhisi 70Izingcezu eziyi-15 Ama-Cherry 901 isiqeshana esiphakathi Ipomegranate 1701/2 enkulu Amagilebhisi 1701 ucezu oluncane Pearl 901 ucezu UMelon 1008 wezipuni Blackberry 1401 ucezu Amakhiwane 801 enkulu Kiwi 110Izingcezu eziyi-10, eziphakathi nendawo Ama-Strawberry 1606 tbsp. nezinkezo Ugqumugqumu 1208 tbsp. nezinkezo Ama-raspberries 1601 ucezu oluncane Mango 110Izingcezu ezi-2-3, eziphakathi nendawo Tangerines 1501 isiqeshana esiphakathi Peach 120Izingcezu ezi-3-4, ezincane Plums 907 tbsp. nezinkezo I-Currant 140Izingcezu ezi-1/2, eziphakathi I-Persimmon 707 tbsp. nezinkezo Ama-Blueberries, ama-currants amnyama 901 pc., Encane I-Apple 90* I-6-8 Art. wezipuni amajikijolo, njengama-raspberries, ama-currants, njll., ahambelana cishe nenkomishi eyi-1 (inkomishi yetiye elilodwa) lale amajikijolo. Cishe i-100 ml yejusi (ngaphandle koshukela ongezwe, ujusi wemvelo oyi-100%) iqukethe cishe ama-10 g ama-carbohydrate.IZINHLOBO, Ubhontshisi, Amantongomane1 tbsp. ukhezo owomile Ubhontshisi 207 tbsp. nezinkezo ezintsha Peas 100Izingcezu ezi-3, eziphakathi Izaqathi 200Amantongomane 60-901 ucezu UBeetroot 1503 tbsp. nezinkezo ezibilisiwe Ubhontshisi 50IMIKHIQIZO EMACDONALDSIgama Inani le-XE kumkhiqizo owodwaIHamburger, iChisburger 2,5I-Big Mac 3I-Royal Chisburger 2Royal de Luxe 2,2AmaMcNugget, ama-6 ama-PC 1Ukusebenzela amaFries eFrance 3Iseva ejwayelekile yamaFries eFrance 5Isaladi yemifino 0,6Isaladi labapheki 0,4Chocolate u-ayisikhilimu ngama-sitrobheli 3I-Caramel Ice Cream 3,2I-Apple pie enama-cherries 1,5I-Cocktail (ejwayelekile) 5Sprite (ejwayelekile) 3I-Fanta (ejwayelekile) 4Ijusi le-Orange (ejwayelekile) 3I-Hot Chocolate (Okujwayelekile) 21 tbsp. isipuni Ushukela ohlanganisiwe 12Izingcezu ezi-2,5-4 Ushukela (kucolisisiwe) 121 tbsp. isipuni Sithandwa, ujamu 1 XEIgama I-1 XE = inani lomkhiqizo kumamililitha1/3 inkomishi I-Apple 801/3 inkomishi Amagilebhisi 801/2 inkomishi Orenji 1001.5 izinkomishi Utamatisi 3001/2 inkomishi Carrot 1001 inkomishi I-kvass, ubhiya 2003/4 inkomishi Ulamula 150YINI ONGAQALA? Ngiyakuqinisekisa! Kuzoba mnandi kakhulu)))Isimo esijwayelekile somuntu, isilinganiso sokubhujiswa kwemithambo yegazi, inhliziyo, izinso, ukuhlangana, amehlo, kanye nokujikeleza kwegazi nokukhula okungenzeka, kuya ngezinga likashukela egazini likashukela.Ukulawulwa kwansuku zonke kwenani lama-carbohydrate, imenyu isebenzisa okubizwa ngokuthi yisinkwa unit - XE. Ikuvumela ukuthi unciphise yonke inhlobo yemikhiqizo yama-carbohydrate ohlelweni lokuhlola olujwayelekile: kungakanani ushukela ozongena egazini lomuntu ngemuva kokudla. Ngokusekelwe kumanani we-XE womkhiqizo ngamunye, kuhlanganiswa imenyu yesifo sikashukela nsuku zonke.Iyini iyunithi lesinkwa le-XE?Ukusetshenziswa kwamayunithi esinkwa ekubalweni komkhiqizo kwahlongozwa yisazi sezempilo saseJalimane uKarl Noorden ekuqaleni kwekhulu lama-20.Ingxenye yesinkwa noma i-carbohydrate iyinani le-carbohydrate edinga amayunithi ama-2 we-insulin ukumuncwa kwayo.Ngasikhathi sinye, i-1 XE inyusa ushukela ngo-2.8 mmol / L.Ingxenye eyodwa yesinkwa ingaqukatha kusuka kuma-10 kuye kwayi-15 g ama-carbohydrate angagaya. Inani eliqondile lesikhombisi, i-10 noma 15 g kashukela ku-1 XE, kuya ngamazinga ezokwelapha amukelekile ezweni. IsiboneloOdokotela baseRussia bakholelwa ukuthi i-1XE ilingana ne-10-12 g yama-carbohydrate (10 g - kungafaki i-fiber yokudla kumkhiqizo, i-12 g - kufaka ne-fiber),e-USA, i-1XE ilingana nama-gramu ayi-15 kashukela.Amayunithi wesinkwa ayisilinganiso esinzima. Isibonelo, iyunithi elilodwa lesinkwa liqukethe u-10 g kashukela. Futhi ucezu olulodwa lwesinkwa lilingana nocezu lwesinkwa olungu-1 cm, olusikiwe kusinkwa esivamile "isitini".Udinga ukwazi ukuthi isilinganiso se-1XE samayunithi ama-2 we-insulin nawo siyinkomba futhi siyahluka ngesikhathi sosuku. Ukwabela iyunithi lesinkwa elifanayo ekuseni, kuyadingeka amayunithi ama-2 e-insulin ntambama, ngo-1.5, futhi kusihlwa - kuphela u-1.Umuntu udinga malini amayunithi esinkwa?Izinga lokusebenzisa i-XE lincike endleleni yokuphila yomuntu.Ngokusebenza kanzima ngokomzimba noma ukubuyisa isisindo somzimba nge-dystrophy, kuze kufike kuma-30 XE ngosuku kuyadingeka.Ngomsebenzi olinganiselayo kanye nesisindo esijwayelekile somzimba - aze afike ku-25 XE ngosuku.Ngomsebenzi wokuhlala phansi - kuze kufike ku-20 XE.Ezigulini ezinesifo sikashukela mellitus - kuze kufike ku-15 XE (ezinye izincomo zezokwelapha zivumela abanesifo sikashukela kuze kufike ku-20 XE).Ngokukhuluphala - kuze kufike ku-10 XE ngosuku.Ama-carbohydrate amaningi kufanele adliwe ekuseni. Isifo sikashukela sincoma ukudla okuhlanu ngosuku. Lokhu kukuvumela ukuthi unciphise inani loshukela olufakwa egazini ngemuva kokudla ngakunye (inani elikhulu lama-carbohydrate ngasikhathi sinye lizoholela ekugxumeni kukashukela egazini).Isidlo sasekuseni - 4 HE.Isidlo sasemini - 2 XE.Isidlo sasemini - 4-5 XE.Isidlakela - 2 XE.Ukudla kwakusihlwa - 3-4 XE.Ngaphambi kokulala - 1-2 XE.Izinhlobo ezimbili zokudla zenzelwe ukondliwa kwabanesifo sikashukela:ukulinganisela - kutusa ukusetshenziswa kwe-15-20 XE ngosuku. Luhlobo lokudla olulinganiselayo olunikezwa kakhulu izazi zezempilo nodokotela abagcina inkambo yesi sifo.- Kubonakala ngokudla kakhulu kwe-carbohydrate, kuze kufike ku-2 XE ngosuku. Ngasikhathi sinye, izincomo zokudla okuphansi kwe-carb zintsha. Ukuqashelwa kweziguli kulokhu kudla kubonisa imiphumela emihle nokwenza ngcono, kepha kuze kube manje lolu hlobo lokudla aluqinisekiswa yimiphumela yemithi esemthethweni.Ukudla uhlobo 1 nesifo sikashukela sohlobo 2: umehlukoUhlobo 1 sikashukela luhambisana nomonakalo kumaseli we-beta, bayayeka ukukhiqiza i-insulin. Ngohlobo 1 sikashukela, kuyadingeka ukubala ngokunembile i-XE kanye ne-insulin, okumele ilayishwe ngaphambi kokudla. Asikho isidingo sokulawula inani lamakhalori futhi unqande ukusetshenziswa kokudla okunama-khalori aphezulu. Ukudla okuphezulu kuphela okulinganiselwe (kuthathwa ngokushesha futhi kubangele ukwanda okubukhali koshukela - ujusi omnandi, ujamu, ushukela, ikhekhe, ikhekhe).Isifo sikashukela sohlobo 2 sihambisana nokufa kwamaseli we-beta. Ngesifo sohlobo 2, kukhona amaseli we-beta, futhi asebenza ngokugcwala ngokweqile. Ngakho-ke, ukondleka kohlobo lwesifo sikashukela sohlobo 2 kubeka umkhawulo ekudleni kwemikhiqizo ye-carbohydrate ukuze kunikezwe amaseli we-beta ukuphumula okulindelwe isikhathi eside futhi kuvuselele ukwehla kwesisindo kwesiguli. Kulokhu, zombili inani le-XE nekhalori zibaliwe.Ukudla ikhalori kweshukelaIningi leziguli ezitholakala zinesifo sikashukela sohlobo 2 zikhuluphele.85% wesifo sikashukela sohlobo 2 sabangelwa ngamafutha ngokweqile. Ukuqongelelwa kwamafutha kuthuthukisa ukukhula kwesifo sikashukela lapho kukhona into eyifa. Naye, uvimbela izinkinga. Ukwehla kwesisindo kuholela ekukhuphuleni esikhathini sokuphila kwesifo sikashukela. Ngakho-ke, iziguli eziningi ezinesifo sikashukela sohlobo 2 akufanele zilawule i-XE kuphela, kodwa futhi nokuqukethwe kwekhalori yemikhiqizo.Okuqukethwe kwekhalori kokudla uqobo akuthinti inani likashukela egazini. Ngakho-ke, ngesisindo esejwayelekile kunganakwa.Ukudla nsuku zonke amakhalori nakho kuncike kwendlela yokuphila futhi kuyehluka kusuka ku-1500 kuye ku-3000 kcal. Ungasibala kanjani isibalo samakhalori adingekayo?Sinquma inkomba ye-metabolism eyisisekelo (i-OO) ngefomulaOkwabesilisa : OO = 66 + isisindo, kg * 13.7 + ukuphakama, cm * 5 - ubudala * 6.8.Kwabesifazane : OO = 655 + isisindo, kg * 9.6 + ukuphakama, cm * 1.8 - ubudala * 4.7Inani elitholwe le-OO esebenzayo liphindaphindwe ngenhlanganisela yokuphila:Umsebenzi ophakeme kakhulu - OO * 1.9.Umsebenzi ophakeme - OO * 1.725.Umsebenzi ojwayelekile ngu-OO * 1.55.Umsebenzi omncane - OO * 1,375.Umsebenzi ophansi - OO * 1.2.Uma kunesidingo, yehlisa isisindo, isilinganiso sekhalori yansuku zonke sincishiswa ngu-10-20% wenani elifanele.Sinikeza isibonelo. Ngokwesisebenzi esisehhovisi elijwayelekile esinesisindo esingu-80 kg, ukuphakama okungu-170 cm, iminyaka engama-45, isiguli esinesifo sikashukela futhi esihola indlela yokuphila, isimo sokalori esizoba ngu-2045 kcal. Uma evakashela ejimini, lapho-ke ukudla kwakhe kilojoule yansuku zonke kuzonyukela ku-2350 kcal. Uma kunesidingo sokunciphisa isisindo, isilinganiso sansuku sehliselwa ku-1600-1800 kcal.Ngokusekelwe kulokhu, ungbala ukuthi mangaki amakhalori ku-bun esinikezwe, ukudla okusemathinini, ubisi oluvuthiwe noma ujusi. Inani lamakhalori nama-carbohydrate akhonjisiwe ku-100 g walo mkhiqizo. Ukuze unqume okuqukethwe kwekhalori yesinkwa noma iphakethe lamakhukhi, udinga ukubala okuqukethwe kwe-carbohydrate ngesisindo sepakethe.Sinikeza isibonelo.Iphakethe lika-ukhilimu omuncu onesisindo esingu-450 g libonisa okuqukethwe ikhalori engu-158 kcal nokuqukethwe kwe-carbohydrate engu-2.8 g nge-g 100. Sibala inani lama-kilojoule ngesisindo sepakethe ngalinye angama-450 g.Ngokufanayo, sibala okuqukethwe kwe-carbohydrate kwiphakheji:2.8 * 450/100 = 12,6 g noma 1XEOkusho ukuthi, umkhiqizo uphansi-i-carb, kepha ngasikhathi sinye ikhalori ephezulu.Ithebula amayunithi esinkwaSinika inani le-XE ngezinhlobo ezisetshenziswa kakhulu zokudla nokudla okulungile.Igama lomkhiqizo Inani lomkhiqizo ku-1XE, g Amakhalori, kcal nge-100 gAmajikijolo, Izithelo nezithelo ezomileAmabhilikosi omisiwe 20 270Pearl 100 42Iphayinaphu 110 48I-Apricot 110 40I-Watermelon 135 40I-Apple 150 46Ama-raspberries 170 41Ama-Strawberry 190 35Ulamula 270 28Isithandwa 15 314Imikhiqizo yokusanhlamvuIsinkwa esimhlophe (esisha noma esomile) 25 235Isinkwa se-rye sikakolweni 30 200Ukolweni 15 90Ilayisi 15 115UManka 15 326Amagatsha 50 32Daya i-pasta 15 298Ummbila 100 72Iklabishi 150 90Peas oluhlaza 190 70Ukhukhamba 200 10Ithanga 200 95Isitshalo seqanda 200 24Ijusi yetamatisi 250 20Ubhontshisi 300 32Izaqathi 400 33UBeetroot 400 48Imifino 600 18Ushizi osindayo 100 280Izithelo yogathi 100 50Ubisi oluvinjelwe 130 135I-yogurt engaphendulwanga 200 40Ubisi, amafutha e-3.5% 200 60I-Ryazhenka 200 85Ukhilimu omuncu, 10% 116Ushizi we-Feta 260UCashew 40 568Umsedari 50 654I-Pistachio 50 580Ama-alimondi 55 645Ama-Hazelnuts 90 600Ama-Walnuts 90 630Imikhiqizo yenyama nezinhlanzi *Inkomo Ecijile 0 180Isibindi senkomo 0 230Inyama esisikiwe, inyama egayiwe kuphela 0 220Inkukhu yengulube 0 150I-chop chop 0 340Izinhlanzi zasemfuleni 0 165Salimoni 0 145Iqanda ngaphansi kuka-1 156*Amaprotheni ezilwane (inyama, inhlanzi) ayiqukethe ama-carbohydrate. Ngakho-ke, inani le-XE kuyo ayi-zero. Okuhlukile yilezo izitsha zenyama lapho kulungiswa khona ama-carbohydrate asetshenziswa ngaphezu kwalokho. Isibonelo, isinkwa esofakiwe noma i-semolina imvamisa yengezelwa enyameni eyosiwe.Ijusi le-Orange 100 45Ijusi le-Apple 100 46Tea noshukela 150 30Khofi noshukela 150 30I-Compote 250 100Ubhiya 300 30I-Marmalade 20 296Ushokoledi wobisi 25 550Ikhekhe le-Custard 25 330U-ayisikhilimu 80 270Ithebula - i-XE kwimikhiqizo eseqediwe nezitshaIgama lomkhiqizo oqediwe Inani lomkhiqizo ku-1XE, gInhlama yemvubelo 25Puff khekhe 35Yila 30Pancake ngoshizi wekhokho noma ngenyama 50Amadombolo nge-cottage shizi noma ngenyama 50Utamatisi kasoso 50Amazambane abilisiwe 70Amazambane abunjiwe 75Ama-Byte enkukhu 85Iphiko lenkukhu 100I-Syrniki 100I-Vinaigrette 110Imibhida yeklabishi yemifino 120Isobho le-pea 150IBorsch 300Njengoba wazi, yilokho kuphela ukudla okuqukethe ama-carbohydrate okwandisa amazinga kashukela egazini. Okusho ukuthi, uma udla isamishi ngamafutha, ngemuva kwemizuzu engama-30 kuya kwengama-40 izinga likashukela wegazi likhuphuka, futhi lokhu kuqhamuka esinkwa, hhayi ebhotheni. Uma i-sandwich efanayo ingasakazeki ngebhotela, kodwa ngoju, khona-ke izinga likashukela lizokhuphuka ngisho nangaphambi kwalokho - emizuzwini eyi-10-15, kuthi emva kwemizuzu engama-30 kuye kube khona igagasi lesibili lokukhuphuka kweshukela - selivele lisuka kusinkwa. Kepha uma kusuka esinkwaleni ushukela wegazi ukhuphuka kahle, khona-ke kusuka kuju (noma ushukela), njengoba besho, bagxuma, okulimaza kakhulu isiguli esinoshukela. Futhi konke lokhu kungenxa yokuthi isinkwa singesama-carbohydrate ahamba kancane, noju noshukela kwabokugaya okusheshayo.Ngakho-ke, umuntu ophila nesifo sikashukela wehluka kwabanye abantu ngoba kufanele agcine ukusetshenziswa kwezikhathi zokudla kokudla okuqukethe ama-carbohydrate, futhi akhumbule ngenhliziyo ukuthi yikuphi kubo okusheshe futhi okwandisa ushukela wegazi labo kancane.Kepha kanjani nokho ukunquma kahle isilinganiso esifanele semikhiqizo equkethe ama-carbohydrate? Ngemuva kwakho konke, bonke bahluke kakhulu phakathi kwabo ezimeni zabo ezilusizo nezilimazayo, ekwakhekeni, nakuqukethwe kwekhalori. Ukukala nganoma iyiphi indlela yasekhaya ethuthukisiwe, ngokwesibonelo, ngesipuni noma ingilazi enkulu, lezi zinhlaka zokudla ezibaluleke kakhulu azinakwenzeka. Ngendlela efanayo, kunzima ukuthola ivolumu edingekayo yesimo semihla ngemihla semikhiqizo. Ukwenza lula lo msebenzi, izazi zokudla zizele nohlobo oluthile lweyunithi ejwayelekile - iyunithi lesinkwa, elikuvumela ukuba ucabange ngokushesha inani le-carbohydrate yomkhiqizo.Imithombo ehlukahlukene ingayibiza ngendlela ehlukile: iyunithi lesitashi, iyunithi ye-carbohydrate, okunye okuguquliwe, njll. Lokhu akushintshi umongo, kuyinto eyodwa futhi yinto efanayo. Igama elithi "iyunithi lesinkwa" (isifinyezo XE) livame kakhulu. I-XE yethulwe iziguli ezinesifo sikashukela ezithola i-insulin. Ngempela, kubaluleke kakhulu kubo ukuthi babone ukudla nsuku zonke kwama-carbohydrate ahambelana ne-insulin elimele, ngaphandle kwalokho kungenzeka ukugxuma okubukhali kumazinga kashukela wegazi (hyper- noma hypoglycemia). Ngenxa yentuthuko yohlelo lwe-XE, iziguli ezinesifo sikashukela zathola ithuba lokuqamba imenyu ngokunembile, zakwazi ukubuyisela okunye ukudla okuqukethe ama-carbohydrate nabanye.I-XE - ifana nohlobo “lwesipuni” olinganiselwe olungejwayelekile lokubala ama-carbohydrate. Engxenyeni eyodwa yesinkwa kwathatha ama-10-12 g we-carbohydrate egaya ukudla. Kungani isinkwa? Ngoba iqukethe kucezu olu-1 lwesinkwa esinesisindo esingu-25. Lesi yisiqeshana esijwayelekile, esitholakala uma usika ipuleti eliwu-1 cm obukhulu kusuka kwesinkwa esisimo ngendlela yezitini bese usihlukanisa phakathi - njengoba isinkwa sivame ukusikwa ekhaya nasendaweni yokudlela.Uhlelo lwe-XE lungelwamanye amazwe, oluvumela abantu abaphila nesifo sikashukela ukuzulazula ngokuhlolwa kwenani le-carbohydrate yemikhiqizo evela kunoma yiliphi izwe emhlabeni.Emithonjeni ehlukene kunezibalo ezihlukile kancane zokuqukethwe kwe-carbohydrate ku-1 XE - 10-15 g. Kubalulekile ukwazi ukuthi i-XE akufanele ikhombise noma iyiphi inombolo echazwe ngokuqinile, kepha isebenza njengokubalwa kokubala ama-carbohydrate adliwe ekudleni, okuvumela ukuthi ukhethe umthamo odingekayo we-insulin. Usebenzisa uhlelo lwe-XE, ungashiya isisindo sokudla okuhlala njalo. I-XE ikuvumela ukuthi unqume inani lama-carbohydrate kuphela ngosizo lokubheka phansi, ngosizo lwemiqulu evumelana nokuqonda (ucezu, ingilazi, ucezu, isipuni, njll.), Ngaphambi kwesidlo sasekuseni, isidlo sasemini noma isidlo sakusihlwa. Ngemuva kokuthola ukuthi uzodla malini nge-XE ekudleni ngakunye, ngokulinganisa ushukela wegazi lakho ngaphambi kokudla, ungafaka umthamo ofanele we-insulin oyisebenzisayo bese ubheka ushukela wakho wegazi ngemuva kokudla. Lokhu kuzosusa inani elikhulu lezinkinga ezisebenzayo nezengqondo futhi kusonge isikhathi sakho ngokuzayo.I-XE eyodwa, enganxephezelwa yi-insulin, ngokwesimo inyusa amazinga kashukela egazini ngesilinganiso se-1.5-1.9 mmol / L futhi idinga cishe i-1-4 IU ye-insulin yokutholwa, engatholwa kudayari yakho yokuzihlola.Imvamisa, ulwazi oluhle lwe-XE luyadingeka ezigulini ezinesifo sikashukela sohlobo I, kanti ngesifo sikashukela sohlobo II, inani le-caloric lansuku zonke kanye nokusatshalaliswa okufanele kokudla kwe-carbohydrate kukho konke ukudla usuku lonke kubaluleke kakhulu. Kodwa noma ngabe kunjalo, uma kuthathelwa indawo imikhiqizo ethile ngokushesha, ukuzimisela kwenani le-XE ngeke kube okuphezulu.Ngakho-ke, yize amayunithi abizwa ngokuthi "isinkwa", ungakhombisa kuwo hhayi kuphela isinkwa, kodwa futhi neminye imikhiqizo equkethe ama-carbohydrate. Ngaphezu kwalokho, awudingi ukukala! Ungalinganisa i-XE ngamasipuni nezinzipuni, izingilazi, izinkomishi, njll.I-Flour ne-StarchI-1 XE itholakala ku-1 isipuni sefulawa noma isitashi.Uma uthatha isinqumo sokwenza ama-pancake noma amaphayi ekhaya, yenza ukubala okulula: ngokwesibonelo, izipuni ezi-5 zikafulawa, amaqanda ama-2, amanzi, i-sweetener.Kuyo yonke le mikhiqizo, ufulawa kuphela uqukethe i-XE. Bala ukuthi mangaki ama-pancake abhakwe. Ngokwesilinganiso, kutholakala okuhlanu, khona-ke ipancake eyodwa izoqukatha i-1 XE. Uma ufaka ushukela enhlamayini, hhayi obambele, bese uyibala.3 wezipuni zepasta ephekiwe iqukethe 2 XE. Ipasta yasendlini inefayibha eningi kunokungenisiwe, futhi, njengoba uyazi, ama-carbohydrate angasebenzi kahle azuzisa kakhulu umzimba.I-1 XE iqukethe izipuni ezi-2 zanoma ikuphi okusanhlamvu okuphekiwe. Esigulini esinohlobo I sikashukela i-mellitus, uhlobo lokudla okusanhlamvu alubalulekile kunesilinganiso salo. Impela, ithani le-buckwheat liqukethe ama-carbohydrate athe xaxa kunethani lelayisi, kepha akekho umuntu odla iphalishi ngamathani. Ngaphakathi kwepuleti elilodwa, umehluko onjalo udabukisa kangangokuba unganakwa. I-Buckwheat ayisiyinhle futhi ayimbi kangako kunanoma ikuphi okunye okusanhlamvu. Emazweni lapho i-buckwheat ingakhuli, kuyanconywa irayisi kwiziguli ezinesifo sikashukela.Ubhontshisi, ubhontshisi kanye no-lentil ngohlelo lwe-XE kunganakwa cishe, ngoba i-1 XE iqukethwe ku-7 tbsp. nezinkezo zale mikhiqizo. Uma ungadla ngaphezu kwe-7 tbsp. nezinkezo zephunga, bese ufaka i-1 XE.Imikhiqizo yobisi. Ngokwakheka komzimba, ubisi luyingxube yamafutha, amaprotheni nama-carbohydrate emanzini. Amafutha atholakala emafutheni, ukhilimu omuncu kanye no-ayisikhilimu osindayo. Le mikhiqizo ayinayo i-XE, ngoba azikho i-carbohydrate. Ama-squirrel ushizi we-cottage, nawo awunayo i-XE. Kepha i-Whey esele esele nobisi lonke lunama-carbohydrate. Ingilazi eyodwa yobisi = 1 XE. Ubisi kufanele futhi lubhekwe ezimweni lapho lufakwa enhlolweni noma kuphalishi. Awudingi ukubala ibhotela, ukhilimu omuncu kanye no-ayisikhilimu (kodwa uma uthenga ukhilimu esitolo, kubasondeze kubisi).1 isipuni sikashukela granured = 1 XE. Cabanga uma ungeza izingcezu ezi-3-4 zoshukela ocoliweyo kuma-pancake, njll = 1 XE (sebenzisa uma kwenzeka kuyi-hypoglycemia).Ingxenye eyodwa ye-ayisikhilimu iqukethe cishe i-1.5-2 XE (65-100 g). Masiyithathe njenge-dessert (okungukuthi, kufanele uqale udle isidlo sasemini noma isaladi leklabishi, bese - nge-dessert - emnandi). Lapho-ke ukumunyiswa kwama-carbohydrate kuzohamba kancane.Kufanele kukhunjulwe ukuthi u-ayisikhilimu omuncu ungcono kune-ayisikhilimu yezithelo, ngoba aqukethe amafutha amaningi anciphisa ukumuncwa kwama-carbohydrate, futhi amazinga kashukela wegazi akhuphuka kancane. Futhi ama-popsicles awasho lutho njengamanzi amnandi aqandisiwe, ancibilika ngesivinini esikhulu esiswini futhi amungene ngokushesha, akhuphule kakhulu ushukela wegazi. I-ayisikhilimu ayinconywa lapho kunesisindo somzimba ngokweqile, ngoba iphakeme kakhulu kilojoule.Ezigulini ezinesifo sikashukela sohlobo II i-mellitus, kulabo abakhuluphele, kanye nalabo ngenxa yezizathu ezithile abafuni ukuchitha isikhathi benza zonke izinhlobo zokubala nokuzihlola, kunconywa ukuthi bangabandakanyi imikhiqizo equkethe ama-carbohydrate ashesha ukusetshenziswa ekudleni okuqhubekayo futhi bayeke bayeke i-hypoglycemic ithi.Imikhiqizo yenyama nenhlanziLe mikhiqizo ayinawo ama-carbohydrate, ngakho-ke awadingi ukunakwa i-XE. Ukubalwa kwemali kudingekile kuphela ngezindlela ezikhethekile zokupheka. Isibonelo, lapho upheka ama-meatballs, i-mincemeat ingezwa ku-isinkwa esofakwe obisini. Ngaphambi kokuthosa, ama-cutlets agoqeka ku-breadcrumbs, nenhlanzi kufulawa noma inhlama (i-batter). Kufanele futhi ubheke amayunithi esinkwa wezithako ezingeziwe.Amajikijolo nezitheloI-1 XE iqukethe:engxenyeni yamagilebhisi, ubhanana, ummbila,i-apula elilodwa, i-orange, iperesi, iparele elilodwa, i-Persimmon,ama-tangerine amathathuucezu olulodwa lukakhabe, uphayinaphu, ikhabe,ama-apricots amathathu noma amane noma iplamu.Izithelo ezincanyana zithathwa njengososo lwetiye ngaphandle kwesilayidi: ama-sitrobheli, ama-cherries, ama-cherries - isoso elilodwa = 1 XE. Amajikijolo amancane kakhulu: ama-raspberries, ama-sitrobheli, ama-blueberries, ama-blueberries, ama-lingonberry, ama-currants, ama-amajikijolo, njll - inkomishi eyodwa yamajikijolo = 1 XE. Amagilebhisi aqukethe inani elibaluleke kakhulu lama-carbohydrate, ngokususelwa kuleligilebhisi elikhulu le-3-4 - leli yi-1 XE. Lawa majikijolo angcono ukudla ushukela ophansi (hypoglycemia).Uma izithelo ezomile, bese ukhumbula ukuthi kuphela amanzi abhekene nokuhwamuka, futhi inani lama-carbohydrate aliguquki. Ngakho-ke, kuzithelo ezomisiwe, i-XE nayo kufanele icatshangwe.Inkomba 1 XE iqukethe ku:1/3 ujusi wamagilebhisi wenkomishi (ngakho-ke, kufanele udakwe kuphela ngoshukela ophansi)1 inkomishi kvass noma ubhiya1/2 inkomishi yejusi le-apula.Amanzi amaminerali noshukela wokudla awunayo i-XE. Kepha amanzi ajwayelekile amnandi akhazimulayo ne-lemade kufanele acatshangwe. Iziphuzo ezidakayo azifakwanga ekuhlukaniseni amayunithi wesinkwa. Banikezelwe engxenyeni ehlukile ye-encyclopedia yesifo sikashukela.Unganquma inani le-XE kunoma yimuphi umkhiqizo othengwe esitolo. Kanjani? Bheka iphakethe, empeleni libonisa inani lamaprotheni, amafutha nama-carbohydrate ku-100 g womkhiqizo. Isibonelo, i-100 g yeyogathi iqukethe ama-carbohydrate ayi-11,38 g, acishe alingane ne-1 XE (Siyazi ukuthi ama-12 g ama-carbohydrate = 1 XE). Kwiphakeji elilodwa le yoghurt (125 g) sithola i-1.2-1.3 XE, ngokulandelana.Amatafula anjalo cishe akuyo yonke imikhiqizo yokudla, okusho ukuthi ungahlala uthole okuqukethwe yi-XE kunoma yimuphi umkhiqizo ongaziwa.Kwakhiwa itafula elikhethekile lamayunithi esinkwa (bheka ngezansi), lapho kwafakwa khona imikhiqizo ethile ngokuya ngokuqukethwe kwama-carbohydrate kuwo ngokuya nge-XE.Igama lomkhiqizo Inani lomkhiqizo eliqukethe i-1 XEUbisi, i-kefir, ukhilimu wokuqukethwe kwamafutha 1 inkomishi (200 ml)Ushizi wekotishi uma kungenafafazwa ushukela, khona-ke akudingi i-accountingI-curd emnandi 100 gIbhotela, ukhilimu omuncu awudingi accountingI-Syrniki 1 okuphakathiImikhiqizo yokubhaka kanye nefulawaIsinkwa (esimhlophe, esimnyama), isinkwa (ngaphandle kwebhotela) Ucezu o-1 (25 g)Ama-Crackers 20 gI-Breadcrumbs 1 isipuni (15 g)Isitashi 1 isipuni nge-slideNoma yiluphi uhlobo lwefulawa 1 isipuni nge-slideAma-Crackers 3 elikhulu (15 g)I-puff puff kashizi 35 gInhlama Yemvubelo 25 gAma-pancake amancanyana 1 epanini elincaneAmafritter 1 okuphakathiAmadombolo 2 ama-PCAmadombolo 4 pcInyama yepayi isigamu sephayiI-pasta nezinhlamvuAmaNoodles, Vermicelli, Izimpondo, I-pasta 1.5 wezipuni (15 g)Iphalishi kusuka kunoma yikuphi okusanhlamvu (i-buckwheat, ilayisi, i-semolina, i-oatmeal, ibhali, amabele) 2 wezipuniImikhiqizo yenyama exutshwe nesinkwa noma isitashiI-cutlet ngokufakwa kwama-rolls 1 isilinganisoAmasoseji, amasoseji abilisiwe 150-200 gIphayinaphu Isipuni esi-1 (90 g)I-Apricot 3 okuphakathi (110 g)I-Watermelon 400 g ngethangaOrenji 1 okuphakathi (170 g)Banana isigamu (90 g)Amagilebhisi Ama-3-4 amajikijolo amakhuluAma-Cherry Ama-amajikijolo amakhulu ayi-15 (100 g)Ipomegranate 1 elikhulu (200 g)Amagilebhisi uhhafu wezithelo (170 g)Pearl 1 okuphakathi (90 g)UMelon 300 g ngethangaAmakhiwane 80 gAma-Strawberry 150 gTangerines Amathathu ama-3 amancane (170 g)Peach 1 okuphakathi (120 g)Plums 3-4 okuphakathi (80-100 g)I-Persimmon 1 okuphakathi (80 g)I-Apple Isilinganiso esingu-1 (100 g)Amajikijolo (ama-sitrobheli, ama-lingonberry, amajikijolo, ama-currants, ama-blueberries, ama-gooseberries, ama-raspberries) Inkomishi e-1 (140-160 g)Izithelo ezomile (ama-apricots omisiwe, omisiwe, umhluzi) 20 gAmazambane abilisiwe 1 okuncane (65 g)Amazambane athosiwe 2 wezipuniAmazambane abunjiwe 1.5 wezipuniIzambane lamazambane 25 gI-Legumes 7 wezipuniUmmbila uhhafu wecob (160 g)Izaqathi 175 gUBeetroot 1 enkuluEminye imifino (iklabishi, isithombo, isithombo, ukhukhamba, utamatisi, i-zucchini, u-anyanisi, amakhambi) awudingi accountingI-Soya, i-oyela yemifino awudingi accountingAmantongomane, imbewu (izikhwebu ezingcolile ezifinyelela ku-60 g) awudingi accountingUshukela ohlanganisiwe Isipuni 1 (12 g)Ushukela Ocolisisiwe Izingcezu ezi-2,5-4 (12 g)Sithandwa, ujamu 1 isipuniU-ayisikhilimu 50-65 gAmajusiI-Apple 1/3 inkomishi (80 ml)Amagilebhisi 1/3 inkomishi (80 ml)Orenji Inkomishi eyi-1/2 (100 ml)Utamatisi 1.5 izinkomishi (300 ml)Carrot Inkomishi eyi-1/2 (100 ml)I-kvass, ubhiya 1 inkomishi (200 ml)Ulamula 3/4 inkomishi (150 ml)Uhlelo lwe-XE, njenganoma yiluphi uhlelo lwe-XE olwenziwe ngezinto ezibucayi, lunezihibe zalo: ukukhetha ukudla ngokwe-XE kuphela akuhambeki ngaso sonke isikhathi, ngoba zonke izingxenye ezibalulekile zokudla kumele zisetshenziswe ekudleni: ama-carbohydrate, amaprotheni, amafutha, amavithamini, kanye nama-microelements. Odokotela batusa ukusabalalisa inani le-caloric lezinsuku zokudla ngamandla athile adonsayo: ama-50-60% ama-carbohydrate, amafutha angama-25-30% namaprotheni ayi-15-20%.Awudingi ukubala ngokuqondile inani lamaprotheni, amafutha kanye namakhalori.Vele uzame ukudla njengamafutha amancane nenyama enamafutha ngangokunokwenzeka futhi uncike emifino nasezithelo futhi uqiniseke ukuthi ubheka inani lama-carbohydrate angagaya.Ukusuka ku-10 kuye ku-30 ​​XE ngosuku kufanele kungene emzimbeni womuntu, kuya ngohlobo lomsebenzi womzimba, ubudala kanye nesisindo somzimba (bheka ithebula elingezansi).Uhlobo lomsebenzi womzimba Inani elidingekayo le-XE ngosukuUkusebenza kanzima ngokomzimba 25-30Ukusebenza ngokulinganisela, isisindo somzimba esijwayelekile 21Ukusebenza ngokomzimba, kanye nentsha enomsebenzi wokuhlala phansi, ngaphandle kokukhuluphala 17Abantu abangasebenzi, kanye nabadala kuneminyaka engama-50, banesisindo esijwayelekile noma ukukhuluphala kwe-1 degree 14Iziguli ezinokukhuluphala kwama-degree ama-2-3 10Wonke ama-carbohydrate angena emzimbeni kumele asatshalaliswe kahle phakathi nosuku ngokudla ngokuya ngethamo le-insulin nomsebenzi womzimba. Kulokhu, iningi lokudla okuqukethe i-carbohydrate kufanele kube engxenyeni yokuqala yosuku. Isibonelo, thatha insizwa enohlobo lwe-Type Iabetes mellitus, isisindo somzimba ejwayelekile, esebenza ekhompyutheni, futhi ihamba kakhulu nsuku zonke futhi ivakashele ichibi izikhathi ezimbili ngeviki, okungukuthi, isebenza ngokomzimba. Ngokusho kwetafula, udinga i-17 XE ngosuku, okufanele isatshalaliswe ngale ndlela ngokudla okuyisithupha ngosuku: isidlo sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa, cishe u-25-30% wokuqukethwe kwamakhalori onke (okuwukuthi, i-3-5 XE) kuzodingeka, ekudleni okulula - okungama-10 asele -15% (i.e., 1-2 XE). Ukusatshalaliswa kokudla okunempilo kuncike ohlotsheni oluthile lwe-insulin therapy regimen, kodwa kunoma yikuphi, inani lama-carbohydrate akufanele lidlule i-7 XE ngokudla okukodwa.Kumele kukhunjulwe ukuthi ama-carbohydrate kufanele amelelwe ikakhulu ama-starches, okungukuthi, amayunithi wesinkwa we-14-15 kufanele aqhamuke esinkwa, okusanhlamvu nemifino, hhayi ngaphezu kwe-2 XE kusuka ezithelo. Ushukela olula kufanele ungabi ngaphezu kwe-1/3 yenani eliphelele lama-carbohydrate, lawo ushukela ocwengekile akufanele udlule amagremu angama-50.Ama-Bread Units eMcDonald'sKulabo abadla noma abanokudla okulula nje eMcDonald's, sinikeza nethebula le-XE eliqukethwe kumenyu yalesi sikhungo:Imenyu Inani le-XEIHamburger, Cheeseburger 2,5I-Royal Cheeseburger 2AmaMcNuggets (ama-6 ama-PC.) 1Ama-fries aseFrance (ekhonza izingane) 3I-French fries (ingxenye ejwayelekile) 5Chocolate noma sitrobheli ayisikhilimu 3Pie ngama-apula, ama-cherries 1,5I-Cocktail (ingxenye ejwayelekile) 5Fanta, Cola (okujwayelekile) 4Ngoshukela wohlobo loku-1, kubalulekile ukwazi ukuthi yiluphi uhlobo lwe-insulin okufanele uluthole ngemuva kokudla. Isiguli kufanele siqaphe njalo ukudla, sibheke ukuthi umkhiqizo othile ulungele ukondleka yini ezilondeni ezinzima zepancreatic. Ukunakekelwa okubalulekile kufanele kuthathwe lapho kubalwa amasistimu we- "ultrashort" kanye ne "insulin" emfushane yokujova ngaphambi kokudla.Amayunithi wesinkwa sikashukela ayindlela yokubonga lapho kulula ukubala khona ukuthi ingakanani i-carbohydrate eza nokudla. Amatafula akhethekile aqukethe igama lomkhiqizo kanye nevolumu noma ubungako obuhambelana ne-1 XE.Iyunithi elilodwa lesinkwa lihambisana nama-10 kuya kwayi-12 g wama-carbohydrate umzimba ofaka kuwo. E-USA, i-1 XE ingu-15 g wama-carbohydrate. Igama elithi "isinkwa" iyunithi alilona ngengozi: okujwayelekile - okuqukethwe kwe-carbohydrate okungama-25 g wesinkwa - kuyisiqeshana esingama-1 cm ubukhulu, esihlukaniswe izingxenye ezimbili.Amatafula amayunithi esinkwa asetshenziswa emhlabeni wonke. Kulula kwabanesifo sikashukela abavela emazweni ahlukene ukubala inani lama-carbohydrate esidlweni esisodwa.Ukusetshenziswa kohlelo lwe-XE lwamazwe omhlaba kuqeda inqubo eyisicefe yemikhiqizo enesisindo ngaphambi kokudla: into ngayinye inenani le-XE lesisindo esithile. Isibonelo, i-1 XE ingilazi yobisi, ama-90 g ama-walnuts, ama-10 g kashukela, i-1 Persimmon ephakathi.Lapho likhuphuka inani lama-carbohydrate (ngokuya ngamayunithi wesinkwa) onesifo sikashukela azosithola ekudleni okulandelayo, inani eliphakeme le-insulin ukuze "likhokhele" izinga le-postprandial. Lapho isiguli sibheka ngokucophelela i-XE yomkhiqizo othile,kunciphisa ubungozi be-glucose surges.Ukuze uzinzise izinkomba, uvikele inhlekelele ye-hyperglycemic, kufanele futhi wazi i-GI noma. Isikhombi siyadingeka ukuqonda ukuthi ushukela wegazi ungavuka ngokushesha kangakanani uma udla uhlobo olukhethiwe lokudla. Amagama anama-carbohydrate “asheshayo” enani elincane lempilo ane-GI ephezulu, ezinama-carbohydrate “ahamba kancane” anezinkomba ze-glycemic eziphansi nezesilinganiso.Emazweni ahlukahlukene, i-1 XE inomehluko othile ekubekweni: "i-carbohydrate" noma "oyisitashi", kepha leli qiniso alithinti inani lama-carbohydrate enani elijwayelekile.Ithebula le-XE likuphi?Ngohlobo lwe-1 yesifo sikashukela esincike ku-insulin, isiguli sihlangabezana nobunzima obuningi ekuhlanganiseni imenyu efanelekile. Kwabaningi, ukudla kuphenduka ukuhlukunyezwa: udinga ukwazi ukuthi yikuphi ukudla okuthinta izinga, ukuthi ungadla okuthile okungakanani. Udinga ukuthi uqaphele ikakhulukazi ngenani lama-carbohydrate.Ukuchazwa kwamayunithi esinkwa sohlobo ngalunye lokudla kukuvumela ukuba udle kahle, ukuvimbela ukwanda okubukhali kwamanani kashukela egazi. Kwanele ukubheka etafuleni ukubala ngokushesha ukuthi mangakanani ama-carbohydrate umzimba othola kuwo kwasemini noma ebhulakufesi. Uhlelo olukhethekile lwe-XE likuvumela ukuthi ukhethe ukudla okuhle ngaphandle kokudlula ukudla okwenziwa nsuku zonke kwama-carbohydrate.Qaphela! Lapho kunqunywa amayunithi esinkwa, uhlobo lokwelashwa okushisa nendlela yokupheka kufanele ibhekwe. Izinhlanzi ezi-Steamed azinazo i-carbohydrate, ukuguqukela ku-XE akudingekile, kepha ucezu lwe-pollock, olufakwe ngofulawa futhi oluthosiwe kancane emafutheni wemifino, kufanele lubhekwe lapho kubalwa inani lama-carbohydrate. Isimo esifanayo ngama-cutlets: ukuhlanganiswa kwenyama nengulube, ufulawa, inani elincane lesinkwa kudinga ukubalwa kwama-carbohydrate ngokusho kwetafula XE, ngisho nangendlela yokupheka yomusi.Mangaki amayunithi esinkwa osidingayo ukuthola ngosukuI-XE ejwayelekile ejwayelekile ayikho. Lapho ukhetha inani elifanele lama-carbohydrate nenani lokudla, kubalulekile ukucubungula:iminyaka (kubantu asebekhulile, imetabolism ihamba kancane)indlela yokuphila (umsebenzi wokuhlala noma umsebenzi womzimba),izinga kashukela (ubulukhuni),ukuba khona noma ukungabikho kwamaphawundi angeziwe (ngokukhuluphala, okujwayelekile kwe-XE kuyancipha).Izilinganiso zokukhawulelwa kwesisindo esijwayelekile:ngomsebenzi wokuhlala phansi - kuze kufike ku-15 XE,ngomzimba ophakeme - kuze kufike ku-30 ​​XE.Izinkomba zemikhawulo yokukhuluphala:ngokuntuleka kokunyakaza, umsebenzi wokuhlala - ukusuka ku-10 kuye ku-13 XE,ukusebenza kanzima ngokomzimba - kuze kufike ku-25 XE,ukusebenza ngokomzimba okulinganiselayo - kuze kufike ku-17 XE.Odokotela abaningi batusa ukudla okulinganiselayo kepha okuphansi kwe-carb. I-caatat enkulu - inani lamayunithi esinkwa enale ndlela yokudla okunempilo ancishiselwa ku-2,5-3 XE. Ngalesi simiso, ngasikhathi sinye, isiguli sithola kusuka ku-0.7 kuya ku-1 iyunithi yesinkwa. Ngomthamo omncane wama-carbohydrate, isiguli sidla imifino eyengeziwe, inyama ebondayo, inhlanzi enamafutha amancane, izithelo, imifino enamaqabunga. Ukuhlanganiswa kwamaprotheni ngamavithamini kanye nemifino yemifino kunikeza umzimba amandla nezidingo zomsoco. Iningi labanesifo sikashukela abasebenzisa uhlelo lokudla okungenamsoco we-carb babika ukwehla kokuxwilwa koshukela ngemuva kwesonto lapho kuhlolwa imitha yeglucose egazini kanye nelabhoratri lesikhungo sezokwelapha. Kubalulekile ukuba ne-glucometer ekhaya ukubheka njalo ukufundwa kwe-glucose.Iya ekhelini futhi ubone itafula lokudla okune-iodine okune-iodine gland.Amakhekhe, pasta, amazambaneIgama lomkhiqizo Inani lomkhiqizo ku-1 XENoma imaphi ama-groats (aluhlaza) 1 tbsp. ukhezo ngesilayidi (15 gr)Ipasta (yomile) 4 tbsp. wezipuni (15 gr)Ipasta (kuphekwe) 50 grIrayisi eliluhlaza 1 tbsp. ukhezo ngesilayidi (15 gr)Irayisi ebilisiwe 50 grOatmeal 2 tbsp. nezinkezo ezine-slide (15 gr)Amagatsha 50 grAmazambane abilisiwe noma abhakwe 70 grIjazi lamazambane 1 pc (75 gr)Amazambane athosiwe 50 grAmazambane agcolile (emanzini) 75 grAmazambane abunjiwe (obisini) 75 grUbhatata ocubuziwe (i-powder eyomile) 1 tbsp. isipuniUbhatata obomisiwe 25 grAma-pancake amazambane 60 grIzambane lamazambane 25 grIzinhlamvu zokudla kwasekuseni (okusanhlamvu, i-muesli) 4 tbsp. nezinkezoIziphuzo, IjusiI-Coca-Cola, i-sprite, inganekwane, njll. I-100 ml (izinkomishi eziyi-0.5)I-Kvass / Kissel / Compote 200-250 ml (1 inkomishi)Ijusi le-Orange I-100 ml (izinkomishi eziyi-0.5)Ijusi lamagilebhisi 70 ml (izinkomishi 0.3)Ijusi le-Cherry 90 ml (izinkomishi 0.4)Ijusi lamagilebhisi I-140 ml (izinkomishi eziyi-1.4)Ijusi lethanga I-100 ml (izinkomishi eziyi-0.5)Ijusi leklabishi 500 ml (izinkomishi ezi-2,5)Ijusi le-Strawberry I-160 ml (izinkomishi eziyi-0.7)Ijusi elibomvu 90 ml (izinkomishi 0.4)Ijusi lejamujiki I-100 ml (izinkomishi eziyi-0.5)Ujusi okusajingijolo I-160 ml (izinkomishi eziyi-0.7)Ijusi karoti 125 ml (2/3 inkomishi)Ikhukhamba ujusi 500 ml (izinkomishi ezi-2,5)Ijusi leBeetroot 125 ml (2/3 inkomishi)Ijusi yeplamu 70 ml (izinkomishi 0.3)Ijusi yetamatisi 300 ml (izinkomishi 1.5)Ijusi le-Apple I-100 ml (izinkomishi eziyi-0.5)Ukubalwa nokusetshenziswa kwe-XEIsiguli sikashukela sidinga ukubala amayunithi wesinkwa ukuze kubalwe umthamo ofanele we-insulin. Ama-carbohydrate amaningi okufanele uwadle, ayanda umthamo we-hormone. Ukuthatha i-1 XE edliwayo, u-1,4 we-insulin osebenza kancane uyadingeka.Kepha amayunithi amaningi esinkwa abalwa ngokuya ngamatafula enziwe ngomumo, angahlali alungele njalo, ngoba umuntu kufanele futhi adle ukudla kwamaprotheni, amafutha, amaminerali, amavithamini, ngakho-ke, ochwepheshe bayeluleka ukuhlela amakhalori nsuku zonke ngamandla adingekayo wokudla okuyinhloko okudliwayo: 50 - 60% - ama-carbohydrate, 25-30% kwamafutha, 15-20% wamaprotheni.Cishe i-10-30 XE kufanele ihanjiswe kwisifo sikashukela ngosuku, inani eliqondile ngqo lincike eminyakeni yobudala, isisindo, uhlobo lomsebenzi womzimba.Ukudla okuningi okuqukethe i-carbohydrate kufanele kulethwe ekuseni; ukwaba imenyu kufanele kuncike ohlelweni lokwelapha i-insulin. Kunoma yikuphi, ama-XE angaphezu kwe-7 akufanele eze ekudleni okukodwa.Ama-carbohydrate angahlanzeki kufanele ikakhulukazi abe ama-starches (okusanhlamvu, isinkwa, imifino) - i-15 XE, izithelo, amajikijolo akufanele kube ngaphezu kwama-2 amayunithi. Okwamakhamzimba alula, hhayi ngaphezu kwe-1/3 yethotho. Ngoshukela wegazi ojwayelekile phakathi kokudla okuyinhloko, ungasebenzisa umkhiqizo oqukethe iyunithi eyi-1.Njengoba unesifo sikashukela, akukhona nje ukuba khona kwama-carbohydrate emkhiqizweni othile obalulekile, kodwa futhi nokuthi amunwa ngokushesha kangakanani futhi angena egazini. I-carbohydrate ebushelelezi egayiwe, okuncane ukwanda kweglucose yegazi.I-GI (inkomba ye-glycemic) ingumbuso ophelele wokuvezwa kwemikhiqizo ehlukahlukene yokudla kunkomba kashukela wegazi. Imikhiqizo enenkomba ye-glycemic ephezulu (ushukela, amaswidi, iziphuzo ezinoshukela, okulondoloziwe) kufanele ingafakwa kwimenyu yakho. Kuvunyelwe ukusebenzisa amaswidi we-1-2 XE kuphela ukumisa i-hypoglycemia.Amayunithi wesinkwa - Lawa amayunithi wokudla kwe-carbohydrate kweziguli ezinesifo sikashukela. Yini amayunithi esinkwa futhi ayini? Masimboze enye indawo emhlophe yolwazi lwethu ngesifo sikashukela kule ndatshana. Impilo enhle kubo bonke! Nginqume namuhla ukukhuluma ngamayunithi wesinkwa angaqondakali, abaningi abezwe ngakho, kepha akuwona wonke umuntu owaziyo ukuthi yini. Ngeke ngicashe, ngaphambili ngisho nami bekuyisihlahla esiminyene. Kepha konke kwehla endaweni ngokuhamba kwesikhathi. Ngiyaphinda futhi ngiyaqiniseka ukuthi konke kuza nesipiliyoni.Ngakho-ke, amayunithi esinkwa asetshenziswa ikakhulukazi yiziguli ezinesifo sikashukela sohlobo 1, kodwa lokhu akusho ukuthi azikwazi ukusetshenziswa yiziguli ezinesifo sikashukela sohlobo 2. Ngamazwi alula, iyunithi lesinkwa liyindlela yokulinganisa inani lama-carbohydrate asetshenzisiwe. Kafushane nje, le nkomba ibizwa nangokuthi i-XE.Okokuqala, umkhiqizo ngamunye uqukethe amafutha, amaprotheni, ama-carbohydrate nezinto ze-ballast, ngokwesibonelo, ezifaka i-fiber. Esigulini esinesifo sikashukela, ingxenye eyodwa ibalulekile - ama-carbohydrate, akhulisa ushukela wegazi ngokuqondile. Amaprotheni namafutha kungakhuphula namazinga kashukela, ngoba kuyizimvwana zokwakheka kwama-carbohydrate asevele ngaphakathi emzimbeni. Kepha le nqubo yinde futhi kwezinye iziguli ayinandaba, ikakhulukazi ezinganeni. Yize kungewona wonke umuntu ocabanga kanjalo, futhi ngandlela-thile ngizokutshela ngakho, ngakho-keKungani amayunithi esinkwa eyisinkwa?Le yunithi ibizwa ngokuthi isinkwa ngoba ilinganiswa ngenani elithile lesinkwa. I-1 XE iqukethe ama-carbohydrate ayi-10 g.Ungama-10-12 g wama-carbohydrate aqukethe engxenyeni yesinkwa esiqunywe kububanzi obuyi-1 cm kusuka kusinkwa esivamile. Uma uqala ukusebenzisa amayunithi esinkwa, khona-ke ngikuyala ukuthi unqume inani lama-carbohydrate: 10 noma 12 amagremu. Ngithathe amagremu ayi-10 ku-1 XE, kubonakala kimi, kulula ukubala. Ngakho-ke, noma yimuphi umkhiqizo onama-carbohydrate ungalinganiswa amayunithi esinkwa. Isibonelo, i-15 g yanoma ikuphi okusanhlamvu yi-1 XE, noma i-100 g ye-apula nayo iyi-1 XE.Ungabala kanjani ukuthi zingaki i-XE kumkhiqizo othile? Silula. Ukufakwa komkhiqizo ngamunye kuqukethe imininingwane ekwakhekeni. Kubonisa ukuthi mangakhi ama-carbohydrate, amafutha kanye namaprotheni aqukethe ku-100 g yalo mkhiqizo. Isibonelo, sithatha iphakethe elinama-rolls wesinkwa, lithi i-100 g iqukethe ama-carbohydrate angama-51.9. Senza isilinganiso:I-100 g yomkhiqizo - i-51.9 g yama-carbohydrateX ikholamu umkhiqizo - 10 g wama-carbohydrate (i.e. 1 XE)Kuyavela ukuthi (100 * 10) / 51.9 = 19.2, i.e., 10.2 amagremu esinkwa aqukethe ku 19.2 g. ama-carbohydrate noma i-1 XE. Kade ngikujwayele ukukuthatha ngale ndlela: Ngihlukanisa i-1000 ngenani lama-carbohydrate alo mkhiqizo ku-100 g, futhi kuvela okuningi lapho udinga ukuthatha umkhiqizo ukuze uqukethe i-1 XE.Sekuvele kulungiselelwe amatafula ahlukahlukene, akhombisa inani lokudla kumasipuni, izingilazi, izingcezu, njll., Equkethe i-1 XE. Kepha lezi zibalo azilungile, ziyabonakala. Ngakho-ke, ngibala inani lamayunithi womkhiqizo ngamunye. Ngizobala ukuthi udinga malini ukuze uthathe umkhiqizo, bese uwukala ngesilinganiso sokupheka. Ngidinga ukunika ingane ama-apula ayi-0.5 XE, ngokwesibonelo, ngilinganisa esikalini sama-g g angama-50. Ungathola amatafula amaningi anjalo, kepha ngithande lena futhi ngiphakamisa ukuthi uyilande.Ithebula lokubala ama-Bread Units1 BREAD UNIT = 10-12 g wama-carbohydrate1 XE = inani lomkhiqizo kumagremu1 enkuluUcezu o-1 (isigaba sesiphambano)1 isiqeshana esiphakathiIzingcezu ezi-1/2, eziphakathi7 wezipuniIzingcezu eziyi-12, ezincane1/2 enkulu1 ucezu oluncane8 wezipuniIzingcezu eziyi-10, eziphakathi nendawoIzingcezu ezi-2-3, eziphakathi nendawoIzingcezu ezi-3-4, ezincaneAma-Blueberries, ama-currants amnyamaKuzobonakala kuwe ukuthi kuhle kakhulu futhi kunzima. Lokhu kunjalo ekuqaleni, futhi ngemuva kwezinsuku ezimbalwa zokuqeqeshwa njalo, uqala ukukhumbula ngekhanda, futhi awusadingeki ukubala, kepha ungala inani elithile lokudla esikalini. Ngemuva kwakho konke, ngokuyisisekelo sisebenzisa isethi efanayo yemikhiqizo. Ungakha nethebula elinjalo lemikhiqizo engapheli ngokwakho.Yini amayunithi esinkwa?Ngakho-ke, kuvela ukuthi wonke umuntu unomuthi wakhe we-insulin, kodwa isilinganiso esilinganiselwayo singabalwa. Kuyini lokhu kuhlangana kahle nokuthi ungakubala kanjani, ngizokutshela kwesinye isihloko, esizonikezwa ekukhetheni umthamo we-insulin. Futhi, amayunithi esinkwa asivumela ukulinganisa ukuthi sisebenzisa malini ama-carbohydrate ekudleni okukodwa phakathi nosuku.Uma unesifo sikashukela, lokhu akusho ukuthi kudingeka sizisize ngokuphelele kuma-carbohydrate, ngoba siyawadinga ukuze umzimba uthole amandla ukuze kube khona. Uma thina, kunalokho, kunama-carbohydrate amaningi, ulwazi lwe-XE ngeke lusilimaze nakancane. Unyaka ngamunye unesimo sawo sokudla kakhulu i-carbohydrate.Ngezansi nginikeza itafula elikhombisa ukuthi udinga iminyaka emingakanani ukusebenzisa ama-carbohydrate amayunithi esinkwa.Ngakho-ke, kubantu abadala abanesifo sikashukela sohlobo 2 abangayitholi i-insulin, ukubala amayunithi esinkwa kuyadingeka futhi ukuthi wazi ukuthi udla kakhulu i-carbohydrate. Futhi uma lokhu kunjalo, ukusetshenziswa kufanele kuncishiswe kube okwejwayelekile yobudala kucatshangelwa isisindo somzimba.Isibonelo, ngesifo sikashukela sohlobo 1, konke kucacile.Yini okufanele uyenze ngohlobo 2 sikashukela? Ake sithi usuvele ubalile ukuthi udla malini ekudleni ngakunye phakathi nosuku, futhi le nombolo iphakeme kunokujwayelekile, noshukela awumuhle kakhulu. Ungalusebenzisa kanjani lolu lwazi ekusebenzeni? Lapha ungavele "udlale uzungeze" ngenani lama-carbohydrate, ngokuqala ukuwanciphisa noma ukubuyisela imikhiqizo ngenkomba ephansi ye-glycemic. Ngendlela, sengibhale kakade ngenkomba ye-glycemic futhi angivumele ngilande itafula esihlokweni. Yebo, ungasithatha njengezinkezo, usike isinkwa ngamehlo, njll., Kepha umphumela uyoba ungalungile, okuningi kunqunywe namuhla, futhi kusasa kuzohluka.Konke kucace lapho. Ubunama-25 XE ngosuku, susa i-5 XE futhi ubone ukuthi kwenzekani, kodwa hhayi ngokushesha, kodwa ezinsukwini ezimbalwa. Kulokhu, ungashintshi umbuso wezokuzivocavoca umzimba futhi uthathe nemithi.Kubukeka sengathi yikho konke ebengifuna ukusho amayunithi esinkwa. Ngizamile ukukuchazela ngabo ngeminwe yami, kepha uma ungaqondi okuthile, bese ubuza emazwaneni. Ngifisa ukwazi umbono wakho ngalendatshana. Ngabe lolu lwazi lusebenziseka kuwe? Ngabe uzozisebenzisa ngokuzayo?Emithonjeni ehlukene kunezibalo ezihlukile kancane zokuqukethwe kwe-carbohydrate ku-1 XE - 10-15 g.Kubalulekile ukwazi ukuthi i-XE akufanele ikhombise noma iyiphi inombolo echazwe ngokuqinile, kepha isebenza ukuze kube lula ukubala ama-carbohydrate adliwe ekudleni, ngenxa yalokho okuvumela ukuthi ukhethe umthamo odingekayo we-insulin. Usebenzisa uhlelo lwe-XE, ungashiya isisindo sokudla okuhlala njalo. I-XE ikuvumela ukuthi unqume inani lama-carbohydrate kuphela ngosizo lokubheka phansi, ngosizo lwemiqulu evumelana nokuqonda (ucezu, ingilazi, ucezu, isipuni, njll.), Ngaphambi kwesidlo sasekuseni, isidlo sasemini noma isidlo sakusihlwa. Ngemuva kokuthola ukuthi uzodla malini nge-XE ekudleni ngakunye, ngokulinganisa ushukela wegazi lakho ngaphambi kokudla, ungafaka umthamo ofanele we-insulin oyisebenzisayo bese ubheka ushukela wakho wegazi ngemuva kokudla. Lokhu kuzosusa inani elikhulu lezinkinga ezisebenzayo nezengqondo futhi kusonge isikhathi sakho ngokuzayo.Yini ama-Bread Units futhi adla ini nawo?Lapho uhlanganisa imenyu yansuku zonke, yilokho kudla kuphela okwandisa ushukela wegazi okufanele kubhekwe. Kumuntu ophile kahle, i-pancreas ikhiqiza inani elifunekayo le-insulin ekuphenduleni isidlo. Ngenxa yalokhu, amazinga kashukela wegazi awakhuphuki. Ku-isifo sikashukela i-mellitus, ukuze kugcinwe amazinga kashukela egazi aphelele, siphoqelelwa ukuthi sifake imishanguzo (noma izidakamizwa ezinciphisa ushukela) ngaphandle, siguqele ngokuzimela emthonjeni kuya ngokuthi kudle abantu abaningi kangakanani. Kungakho kubalulekile ukuthi ufunde ukubala lokho kudla okunyusa ushukela wegazi.Ungayenza kanjani?Ukukala ukudla ngaso sonke isikhathi akudingekile! Ososayensi bafunda le mikhiqizo futhi bahlanganisa itafula lama-carbohydrate noma ama-Bread Units - ama-XE kuwo kubantu abanesifo sikashukela.Nge-1 XE, inani lomkhiqizo eliqukethe i-10 g yama-carbohydrate lithathwa. Ngamanye amagama, ngokohlelo lwe-XE, leyo mikhiqizo eqenjini elinyusa ushukela wegazi ibalwaOkusanhlamvu (isinkwa, i-buckwheat, i-oats, amabele, ibhali, irayisi, i-pasta, i-noodle),amajusi wezithelo nezithelo,ubisi, i-kefir neminye imikhiqizo yobisi yobisi (ngaphandle kweshizi elinamafutha amancane),kanye nezinye izinhlobo zemifino - amazambane, ummbila (ubhontshisi kanye nophizi - ngamanani amakhulu).kodwa-ke, ushokoledi, amakhukhi, amaswidi - ngokuqinisekile alinganiselwe ekudleni kwansuku zonke, i-lemonade noshukela omsulwa - kufanele kunqunyelwe ngokuqinile ekudleni futhi kusetshenziswe kuphela uma kwenzeka i-hypoglycemia (yehlisa ushukela wegazi).Izinga lokucubungula okwenziwe ngobunono nalo lizothinta amazinga kashukela wegazi. Ngakho-ke, isibonelo, amazambane abunjiwe azonyusa ushukela wegazi ngokushesha kunamazambane abilisiwe noma athosiwe. Ijusi le-Apple linikeza ukwanda okusheshayo koshukela wegazi ngokuqhathaniswa ne-apula elidliwayo, kanye nelayisi elicwengekile kunokungaxelwanga. Amafutha nokudla okubandayo kubambezela ukumuncwa kwe-glucose, bese usawoti ushesha.Ukuze kube lula ukuhlanganisa lokhu kudla, kukhona amatafula akhethekile we-Bread Units, ahlinzeka ngemininingwane yenombolo yemikhiqizo ehlukahlukene ene-carbohydrate equkethe i-1 XE (ngizokunika ngezansi).Kubalulekile kakhulu ukufunda ukuthi unganquma kanjani inani le-XE kokudla okudlayo!Kunemikhiqizo eminingana engathinti ushukela wegazi:le yimifino - noma yiluphi uhlobo lweklabishi, isithombo, izaqathi, utamatisi, ukhukhamba, upelepele obomvu nohlaza (ngaphandle kwamazambane kanye nommbila),imifino (sorrel, dill, iparsley, ulethisi, njll.), amakhowe,ibhotela namafutha zemifino, imayonnaise kanye isinqumelo,kanye nenhlanzi, inyama, izinkukhu, amaqanda nemikhiqizo yazo, ushizi noshizi wekhokho,amantongomane ngenani elincane (kufika ku-50 g).Ukukhuphuka okuthe xaxa kushukela kunikeza ubhontshisi, uphizi nobhontshisi ngenani elincane endishini eseceleni (kufika ku-7 tbsp. L)Ukudla okungakanani okufanele kube phakathi nosuku?Kufanele kube nokudla okuyi-3 okuyinhloko, kanye nokudla okuphakathi nendawo, okuthiwa ukudla okulula kusuka ku-1 kuye ku-3, i.e. Sekukonke, kungaba khona izidlo ezi-6. Uma usebenzisa ama-insulin e-ultrashort (Novorapid, Humalog), ukuntula kungenzeka. Lokhu kuvumelekile uma kungekho-hypoglycemia lapho weqa umthamo (wehlisa ushukela wegazi).Ukuze uhambise kahle inani lama-carbohydrate aqothulayo nethamo le-insulin esebenza ngokushesha,kwasungulwa uhlelo lwamayunithi esinkwaUkuze wenze lokhu, udinga ukubuyela esihlokweni esithi "Ukudla Okunempilo", ukubala okuqukethwe nsuku zonke kokudla kwakho, uthathe u-55 noma u-60% wawo, uthole inani lama-kilocalories okufanele afike nama-carbohydrate.Ngemuva kwalokho, ukuhlukanisa leli nani ngo-4 (njengoba i-1 g yama-carbohydrate enikeza i-4 kcal), sithola inani lansuku zonke lama-carbohydrate ngamagremu. Ukwazi ukuthi i-1 XE ilingana nama-gramu ayi-10 ama-carbohydrate, hlukanisa inani lansuku zonke lama-carbohydrate ngo-10 bese uthola inani le-XE lansuku zonke.Isibonelo, uma uyindoda futhi usebenza ngokomzimba endaweni yokwakha, okuqukethwe kwakho kwansuku zonke kwekhalori kungu-1800 kcal,I-60% yayo ingu-1080 kcal. Uhlukanisa i-1080 kcal ibe yi-4 kcal, sithola amagremu angama-270 ama-carbohydrate.Uhlukanisa amagremu angama-270 ngamagremu ayi-12, sithola ama-22,5 XE.Kwowesifazane osebenza ngokomzimba - 1200 - 60% = 720: 4 = 180: 12 = 15 XEIzinga lowesifazane osemdala futhi ongasitholi isisindo ngu-12 XE. Ukudla kwasekuseni - 3XE, isidlo sasemini - 3XE, isidlo sakusihlwa - 3XE nakokudla okulula 1Ungasabalalisa kanjani lezi amayunithi usuku lonke?Njengoba kunikezwe izidlo ezikhulu ezi-3 (ibhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa), inqwaba yama-carbohydrate kufanele ihanjiswa phakathi kwabo,kucatshangelwa imigomo yokudla okunempilo (ngaphezulu ekuseni, okuncane kusihlwa)futhi-ke, unikezwe isifiso sakho sokudla.Kufanele kukhunjulwe ukuthi kwesinye isidlo esisodwa akunconywa ukuthi udle ngaphezu kwe-7 XE, ngoba ama-carbohydrate amaningi owadla esidlweni esisodwa, ukukhuphuka kwe-glycemia kanye nomthamo we-insulin emfushane uzokhuphuka.Futhi umthamo wokufushane, "wokudla", i-insulin, ophathwe kanye kuphela, akufanele ube ngaphezu kwamayunithi ayi-14.Ngakho-ke, ukwabiwa okungenzeka kwama-carbohydrate phakathi kokudla okuyinhloko kungaba ngale ndlela elandelayo:I-3 XE ibhulakufesi (ngokwesibonelo, i-oatmeal - 4 wezipuni (2 XE), isangweji enoshizi noma inyama (1 XE), ushizi we-cottage shizi ongafakwanga itiye eliluhlaza noma ikhofi enama-sweeteners).Isidlo sasemini - 3 XE: isobho seklabishi elinokhilimu omuncu (hhayi ubalwe yi-XE) ngesipuni esisodwa sesinkwa (1 XE), ingulube yengulube noma inhlanzi ngesaladi yemifino emafutheni wemifino, ngaphandle kwamazambane, ummbila kanye nemidumba (engabalwa i-XE), amazambane ecubuziwe - 4 wezipuni (2 XE), ingilazi ye-compote engafakiweUkudla isidlo sakusihlwa - i-3 XE: i-omelet yemifino yamaqanda ama-3 no-2 utamatisi (ungabali nge-XE) nocezu lwesinkwa (1 XE), ingilazi ye-yogurt 1 ingilazi (2 XE).Ngakho-ke, sekuphelele sithola i-9 XE. “Futhi aphi amanye ama-XE ama-3?” Uyabuza.I-XE esele ingasetshenziselwa lokho okuthiwa ukudla okulula phakathi kokudla okuyinhloko nobusuku. Isibonelo, i-2 XE ngohlobo lwebhanana eli-1 ingadliwa amahora angama-2,5 ngemuva kokudla kwasekuseni, 1 XE ngesimo se-apula - amahora angama-2,5 ngemuva kwasemini no-1 XE ebusuku, ngo-22,00, lapho ufaka insulin yakho “ebusuku” .Ikhefu phakathi kokudla kwasekuseni nelantshi kumele kube ngamahora ama-5, kanye naphakathi kokudla kwasemini kanye nesidlo sakusihlwa.Ngemuva kokudla okuyinhloko, ngemuva kwamahora angama-2-2 kufanele kube khona isidlo = 1 XEIngabe ukudla okuphakathi nendawo kanye nokuphoqelelwa ubusuku bonke kubo bonke abantu abafaka i-insulin?Akudingeki kuwo wonke umuntu.Konke kumuntu ngamunye futhi kuncike ohlotsheni lwakho lokwelashwa kwe-insulin. Kaningi umuntu kufanele abhekane nalesi simo lapho abantu bethola isidlo sasekuseni esinempilo noma isidlo sasemini futhi bengafuni ukudla ngaso sonke isikhathi samahora ama-3 ngemuva kokudla, kepha, bekhumbula izincomo zokuthi badle ukudla okungenamsoco ngo-11.00 no-16.00, baphonsa “i-XE” ngamandla futhi babambe izinga likashukela.Ukudla okuphakathi kuyadingeka kulabo abasengozini eyengeziwe ye-hypoglycemia amahora ama-3 ngemuva kokudla. Imvamisa lokhu kwenzeka lapho, ngaphezu kwe-insulin emfishane, kufakwa i-insulin isikhathi eside ekuseni, kanti futhi inani layo liphezulu, i-hypoglycemia engaba khona ngalesi sikhathi (isikhathi sokubekwa komphumela omkhulu we-insulin emfushane nokuqala kwe-insulin ende.Ngemuva kwasemini, lapho i-insulin ende isikhathi eside iba sezingeni eliphakeme lokusebenza futhi ibekwe phezulu esiqongweni sokusebenza kwe-insulin emfushane, enikezwe ngaphambi kokudla kwasemini, amathuba we-hypoglycemia nawo ayanda futhi i-1-2 XE iyadingeka ekuvinjelweni kwayo. Ngobusuku, ngo-22-23,00, lapho uphatha i-insulin ende, umthamo ngenani le-1-2 XE (kugaya kancane ) ekuvimbeleni i-hypoglycemia kuyadingeka uma i-glycemia ngalesi sikhathi ingaphansi kuka-6.3 mmol / l.Nge-glycemia ngenhla kuka-6.5-7.0 mmol / L, umthamo ebusuku ungaholela ku-hyperglycemia yasekuseni, ngoba ngeke kube ne-insulin eyanele ebusuku.Ukudla okumaphakathi okwenzelwe ukuvikela i-hypoglycemia phakathi nosuku nasebusuku akufanele kungabi ngaphezu kwe-1-2 XE, ngaphandle kwalokho uzothola i-hyperglycemia esikhundleni se-hypoglycemia.Ukudla okuphakathi nendawo okuthathwa njengesilinganiso sokuvimbela ngenani elingadluli ku-1-2 XE, i-insulin ayiphathi ngokungeziwe.Imininingwane eminingi ikhulunywa ngamayunithi esinkwa.Kepha kungani udinga ukukwazi ukuzibala? Cabanga ngesibonelo.Ake sithi unemitha kashukela egazini futhi ulinganisa i-glycemia ngaphambi kokudla. Isibonelo, wena, njengenjwayelo, wajova amayunithi ayi-12 e-insulin ebekwe udokotela wakho, wadla isitsha sephalishi futhi waphuza nengilazi yobisi. Izolo ubuye uphathe umthamo ofanayo futhi udle iphalishi elifanayo futhi uphuza nalo ubisi olufanayo, futhi kusasa kufanele wenze okufanayo.Ngani? Ngoba uma nje uphambuka ekudleni okujwayelekile, izinkomba zakho ze-glycemia zishintsha ngokushesha, futhi azifaneleki. Uma ungumuntu okwazi ukufunda nokubhala futhi okwazi ukubala i-XE, khona-ke ukushintshwa kokudla akukubi kuwe. Ukwazi ukuthi nge-1 XE kukhona isilinganiso esingu-2 PIECES we-insulin amafushane nokwazi ukubala i-XE, ungahluka ukwakheka kokudla, futhi-ke, umthamo we-insulin njengoba ubona kufanelekile, ngaphandle kokuyekethisa isinxephezelo sikashukela. Lokhu kusho ukuthi namuhla ungadla iphalishi le-4 XE (8 wezipuni), izingcezu ezi-2 zesinkwa (2 XE) noshizi noma inyama yesidlo sasekuseni bese ufaka i-insulin emfushane kulezi 6 XE 12 futhi uthole umphumela omuhle we-glycemic.Kusasa ekuseni, uma ungenanhliziyo, ungazikhawulela inkomishi yetiye nge-sandwich engu-2 (2 XE) bese ufaka amayunithi ama-4 kuphela we-insulin emfushane, bese ngasikhathi sinye uthola umphumela omuhle we-glycemic. Okusho ukuthi, uhlelo lwamayunithi esinkwa lisiza ukujova kahle i-insulin emfushane njengoba kudingeka ukufakelwa kwama-carbohydrate, akusekho okunye (okugcwele i-hypoglycemia) futhi kungabi ngaphansi (okugcwala i-hyperglycemia), futhi kugcinwe isinxephezelo sikashukela esihle.Ukudla okungadliwa ngaphandle kwemikhawuloyonke imifino ngaphandle kwamazambane kanye nommbila- iklabishi (zonke izinhlobo)- ukhukhamba- ulethisi weqabunga- imifino- utamatisi- isitshalo seqanda- ama-beet- izaqathe- ubhontshisi oluhlaza- isithombo, isithombo, itheniphu - uphizi oluhlaza (omncane)- isipinashi, isinambuzane- amakhowe- itiye, ikofi ngaphandle ushukela no-ukhilimu- amaminerali amanzi- iziphuzo ezikhundleni ezinoshukelaImifino ingadliwa iluhlaza, ibilisiwe, kubhakwe, kukhethweUkusetshenziswa kwamafutha (uwoyela, imayonesi, ukhilimu omuncu) lapho kulungiswa izitsha zemifino kufanele kube kuncane.Ukudla okufanele kudliwe ngokulinganisa- inyama enciphile- inhlanzi ezinamafutha amancane- Ubisi nemikhiqizo yobisi (amafutha aphansi)- ushizi ongaphansi kwama-30% amafutha- ushizi wekotishi ongaphansi kwama-5% amafutha- amazambane- Ummbila- izindunduma ezivuthiwe (peas, ubhontshisi, udali)- okusanhlamvu- Imikhiqizo yesinkwa neyokubhaka (hhayi ukuceba)- Izithelo- amaqanda“Okumaphakathi” kusho isigamu sokusebenza kwakho okujwayelekileImikhiqizo okumele ikhishwe noma inqunyelwe ngangokunokwenzeka- Ibhotela- Amafutha yemifino *- amanoni- ukhilimu omuncu, ukhilimu- ushizi ngaphezulu kwama-30% amafutha- ushizi wekhishi ngaphezu kwama-5% amafutha- imayonesi- inyama enamafutha, inyama ebhemayo- amasoseji- inhlanzi enamafutha- isikhumba senyoni- inyama ekheniwe, inhlanzi nemifino emafutheni- amantongomane, imbewu- ushukela, uju- ujamu, ujamu- amaswidi, ushokoledi- amakhekhe, amakhekhe nenye i-confectionery- amakhukhi, ikhekhe- u-ayisikhilimu- iziphuzo ezimnandi (Coca-Cola, Fanta)- iziphuzo ezidakayoUma kungenzeka, indlela enjalo yokupheka njengokuthosa kufanele ingafakwa ngaphandle.Zama ukusebenzisa izitsha ezikuvumela ukuthi upheke ngaphandle kokungeza amafutha.* - Amafutha yemifino kuyingxenye edingekayo yokudla kwansuku zonke, noma kunjalo, kwanele ukuyisebenzisa ngamanani amancane kakhulu.Ama-carbohydrate akhona emvelweni ahlukaniswe:Lezi zokugcina zihlukaniswe zaba yizinhlobo ezimbili:Ukuze kugaywe futhi kugcinwe ushukela wegazi ojwayelekile, ama-carbohydrate angasebenzi kahle abalulekile. Lokhu kufaka amaqabunga eklabishi. Ama-carbohydrate aqukethwe kuzo anezimfanelo ezibalulekile:anelise indlala futhi adale umuzwa wokugcwala,musa ukwandisa ushukelayenza kube lula ukusebenza kwamathumbu.Ngokwesilinganiso sokutholwa, ama-carbohydrate ahlukaniswe:Ukugaya (isinkwa sebhotela, izithelo ezimnandi, njll.),ukugaya kancane (lokhu kufaka phakathi ukudla okunenkomba ye-glycemic ephansi, isibonelo, i-buckwheat, isinkwa se-wholemeal).Lapho uhlanganisa imenyu, kusiza ukubheka hhayi kuphela inani lama-carbohydrate, kodwa nekhwalithi yawo. Esikhathini sikashukela, kufanele unake kancane ama-carbohydrate angagayeki futhi angenakho ukugaya (kukhona itafula elikhethekile lemikhiqizo enjalo). Zigcwaliseka kahle futhi ziqukethe i-XE encane nge-100 g yesisindo somkhiqizo.Ukwenza kube lula ukubala ama-carbohydrate ngesikhathi sokudla, izazi zezempilo zaseJalimane eza nomqondo we- "unit unit" (XE). Isetshenziselwa ikakhulukazi ukwenza imenyu yohlobo lwesifo sikashukela 2, noma kunjalo, singasetshenziselwa ngempumelelo isifo sikashukela sohlobo 1.Iyunithi lesinkwa libizwa kanjalo ngoba lilinganiswa ngenani lesinkwa. Ku-1 XE 10-12 g yama-carbohydrate. Inani elifanayo liqukethe uhhafu wocezu wesinkwa ongu-1 cm, onqunywe kusinkwa esivamile. Kodwa-ke, ngenxa ye-XE, ama-carbohydrate kunoma yimuphi umkhiqizo angalinganiswa ngale ndlela.Ungayibala kanjani i-XEOkokuqala udinga ukuthola ukuthi ingakanani i-carbohydrate nge-100 g yomkhiqizo. Lokhu kulula ukukwenza ngokubheka emaphaketheni. Ukuze kube lula ukubala, sithatha njengesisekelo 1 XE = 10 g wama-carbohydrate. Ake sithi u-100 g womkhiqizo esiwudingayo uqukethe ama-50 g wama-carbohydrate.Senza isibonelo esezingeni lesifundo sesikole: (100 x 10): 50 = 20 gLokhu kusho ukuthi i-100 g yomkhiqizo iqukethe i-2 XE. Kuhlala kuphela ukukala ukudla okuphekwe ukuthola inani lokudla.Ekuqaleni, ukubalwa kwe-XE nsuku zonke kubonakala kuyinkimbinkimbi, kepha kancane kancane iba yinsakavukela. Umuntu udla cishe isethi efanayo yokudla. Ngokuya kokudla okujwayelekile kwesiguli, ungenza imenyu yansuku zonke yohlobo 1 bese uthayipha isifo sikashukela esingu-2.Kunemikhiqizo, ukwakheka kwayo akunakwenzeka ukukubona ngokubhala kwiphakheji. Ngokwesilinganiso se-XE nge-100 g yesisindo, itafula lizosiza. Inokudla okuthandwa kakhulu futhi kukhombisa isisindo ngokusekelwe ku-1 XE.Inani lomkhiqizo nge-1 XEIngilazi yobisi, i-kefir, iyogathi 200-250 mlIsigaxa sezinkwa ezimhlophe 25 gUcezu lwesinkwa rye 20 gI-pasta 15 g (1-2 tbsp. L.)Noma ikuphi okusanhlamvu, ufulawa 15 g (1 tbsp.)abilisiwe 65 g (1 isivuno esikhulu sezimpande)okuthosiwe 35 gamazambane abunjiwe 75 gIzaqathi 200 g (2 ama-PC.)UBeetroot I-150 g (1 pc.)Amantongomane 70-80 gUbhontshisi 50 g (3 tbsp. L. Okubilisiwe)Orenji I-150 g (1 pc.)Banana 60-70 g (uhhafu)I-Apple I-80-90 g (1 pc.)Ushukela Ocolisisiwe 10 g (izingcezu ezi-2)Isithandwa 10-12 gKancane ngemikhiqizo. Ukubala inani lokudla okudliwayo, kungcono ukuthenga isilinganiso sokupheka. Ungalinganisa imikhiqizo ngezinkomishi, izinkabi, izibuko, kepha ke umphumela uyoba cishe. Ukuze kube lula, odokotela batusa ukuqala idayari yokuzihlola nokubhala phansi inani le-XE elichithwayo kanye nethamo le-insulin elifakiwe.Ama-carbohydrate emikhiqizweni ehlukahlukene angahluka kakhulu ngekhwalithi.Uma ucezu lwesinkwa ku-1 XE selomile, inani lama-carbohydrate akulo ngeke lishintshe. Kungashiwo okufanayo ngama-breadcrumbs noma ufulawa.Kungcono ukuthenga i-pasta yokukhiqizwa kwekhaya. Zine-fiber eyengeziwe, futhi yehlisa ijubane ukumunca ushukela.Uma upheka ama-pancake noma ama-pancake, inani le-XE liyabhekwa ku-batter, ngokususelwa kwimikhiqizo yayo yakhona.Uhlobo lokudla okusanhlamvu lapho kubalwa i-XE alunandaba. Kodwa-ke, kufanelekile ukunaka izinkomba ezinjalo:inani lamavithamini kanye namaminerali,ijubane lokupheka.Ama-celeals anenkomba ye-glycemic ephansi, efana ne-buckwheat, agaywa kancane. Iphalishi ebilisiwe izogaywa ngokushesha kunokuba ibilisiwe kancane.Kusuka kwimikhiqizo yobisi i-XE izoqukatha:Ku-cottage shizi - amaprotheni kuphela, kukhilimu omuncu, ukhilimu - amafutha (okhilimu besitolo bangaqukatha ama-carbohydrate).I-XE eningi itholakala ezithelweni ezimnandi, iningi lazo lisemvinini (1 XE - 3-4 amagilebhisi). Kepha enkomweni e-1 yamajikijolo amuncu (ama-currants, ama-lingonberry, amajikijolo) - 1 XE kuphela.Ku-ayisikhilimu, ushokoledi, ushukela omnandi XE isibalo esikhulu. Lokhu kudla kufanele kungafakwa ngokuphelele ekudleni, noma ukubala ngokuqinile inani lama-carbohydrate adliwayo.I-XE ayikho enyameni nasezinhlanzini, ngakho-ke, le mikhiqizo ayibandakanywa ekubaleni.Kungani sidinga i-XE?Umqondo "weyunithi lesinkwa" uyadingeka ukubala okokufaka kwe-insulin. E-1 XE, kuthathwa imithamo eyi-1 noma engu-2 ye-hormone. Ngeke usho ngokuqinisekile ukuthi kungakanani ushukela ongakhuphuka ngemuva kokuqeda i-1 XE. Inani elincane liyi-1.7 mmol / L, kepha inkomba ngayinye ingafinyelela ku-5 mmol / L. Okubaluleke kakhulu izinga lokufakwa kweglucose nokuzwela kwehomoni. Kulokhu, umuntu ngamunye uzoba nethamo le-insulin.Ukwazi ngomqondo "weyunithi lesinkwa" ngeke kulimaze abantu abanamazinga ashukela ajwayelekile, kepha bahlushwa ukukhuluphala. Kuzosiza ukulawula ukuthi ingakanani i-carbohydrate echithwa ngosuku futhi udwebe kahle imenyu yokudla.Kudingeka malini XE?Kokudla okukodwa okukhulu, isiguli esinesifo sikashukela singadla kuze kufike ku-6 XE. Izindlela eziphambili yisidlo sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa: zingaba ikhalori ephezulu.Phakathi kwabo, kuvunyelwe ukudla kuze kufike ku-1 XE ngaphandle kwe-insulin, inqobo nje uma izinga leshukela lilawulwa ngokuqinile.Isimo sansuku zonke se-XE siyahluka ngokuya ngeminyaka yesiguli:kusuka eminyakeni emi-4 kuye kweli-6 - eyi-12 XE,kusuka eminyakeni engu-7 kuye kweyi-10 - 15 XE,kusuka eminyakeni eyi-11 kuye kweyi-14 - i-16-20 XE (yabafana, ukusetshenziswa kwe-XE ngaphezulu),kusuka eminyakeni engu-15 kuye kweyi-18 - 17-20 XE,abadala abavela eminyakeni engu-18 ubudala - 20-21 XE.Isisindo somzimba kufanele futhi sibhekwe. Ngokushoda kwayo, kunconyelwa ukwandisa ukungena kwama-carbohydrate kuya ku-24-25 XE, futhi uma ukhuluphele, yehlise ku-15-18 XE.Kuyazuzisa kancane kancane ukwehlisa inani lama-carbohydrate adliwe ngesikhathi sokunciphisa umzimba ukuze isilinganiso esinjalo singabi ingcindezi yomzimba.Uhlelo lokubala amayunithi wesinkwa akufanele lube yilo kuphela lapho kubalwa inani nezinga lokudla elithathiwe. Kumane kuyisisekelo sokulawula ukudla kwakho kwe-carbohydrate. Ukudla kufanele kuzuzise umzimba, ukugcobe ngamavithamini nangamaminerali.Ukuze ukudla kube sezingeni eliphakeme, kuyadingeka ukunciphisa inani lokudla okunamafutha, inyama futhi kwandise ukusetshenziswa kwemifino, amajikijolo nezithelo. Futhi ungakhohlwa ngokulawula ushukela wakho. Kungale ndlela kuphela lapho isiguli esinesifo sikashukela singafinyelela ukuvumelana naye.Ungabala kanjani amayunithi esinkwaUkubalwa kwamayunithi wesinkwa kukuvumela ukuthi ulawule izinga le-glycemia yohlobo 1 futhi uthayiphe isifo sikashukela esingu-2, ngokwejwayelekile i-carbohydrate kanye ne-lipid metabolism, ukwakhiwa kwemenyu efanelekile kweziguli kusiza ukunxephezela lesi sifo, futhi kunciphise nengozi yezinkinga.Yini iyunithi eli-1 lesinkwa elilingana, ukuthi ungaguqula kanjani kahle ama-carbohydrate enanini elinikeziwe nokuthi ungalibala kanjani ngohlobo 1 no-2 mellitus wesifo sikashukela, kungakanani i-insulin edonsa i-1 XE? I-XE eyodwa ifana ne-10 g yama-carbohydrate, ngaphandle kokuqukethwe kwefayibha yokudla ne-12 g kucatshangelwa izinto ze-ballast. Ukudla iyunithi eli-1 kubangela ukwanda kwe-glycemia ngo-2.7 mmol / L; amayunithi we-insulin ayi-1.5 ayadingeka ukumunca leli nani le-glucose.Ukuba nomqondo wokuthi isitsha siqukethe malini i-XE, ungenza ngokufanele ukudla okulinganiselayo nsuku zonke, ukubala isilinganiso esifanele se-hormone ukuvikela ushukela. Ungahlukanisa imenyu ngangokunokwenzeka, eminye imikhiqizo ithathelwa indawo eminye enezinkomba ezifanayo.Ungawabala kanjani amayunithi esinkwa sohlobo 1 nohlobo 2 lwesifo sikashukela, kungakanani okuvunyelwe ukuthi kudliwe ngosuku lwe-XE? Lolu phiko luhambisana nocezu olulodwa lwesinkwa olunesisindo esingu-25 izinkomba zeminye imikhiqizo yokudla zingatholakala etafuleni lamayunithi wesinkwa, okufanele ngaso sonke isikhathi libe selikhona ezigulini ezinesifo sikashukela sohlobo lokuqala noma sohlobo 2.Iziguli zivunyelwe ukuthi zidle i-18-25 XE ngosuku, kuya ngesisindo somzimba esiphelele, ubukhulu bomzimba. Ukudla kufanele kube nemifino, udinga ukudla izikhathi ezinhlanu ngosuku ngosuku izingxenye ezincane. Ngokudla kwasekuseni, udinga ukudla i-4 XE, nakokudla kwasemini, isidlo sakusihlwa akufanele kube ngaphezu kwe-1-2, ngoba phakathi nosuku umuntu asebenzisa amandla amaningi. Ukudlula kwe-7 XE ekudleni ngakunye akuvunyelwe. Uma kunzima ukwenqaba amaswidi, khona-ke kungcono ukuzidla ekuseni noma ngaphambi kokudlala imidlalo.Wokubala onlineUkubalwa kwamayunithi wesinkwa ezitsheni eziqediwe kanye nemikhiqizo yokudla yeziguli ezinesifo sikashukela sohlobo 2 kungenziwa kusetshenziswa umshini wokubala online. Lapha ungakhetha izitsha, iziphuzo, izithelo kanye nama-dessert, ubone okuqukethwe kwabo kwekhalori, inani lamaprotheni, amanoni, ama-carbohydrate, ukubala inani eliphelele le-XE ekudleni okukodwa.Lapho ubala amayunithi esinkwa wokuhlanganisa imenyu yeziguli ezinesifo sikashukela esebenzisa i-wokubala, kubalulekile ukuthi unake uwoyela ongezwe kumasaladi noma ngenkathi uthosa ukudla. Ungakhohlwa ngobisi, okuphekwe ngalo iphalishi, isibonelo.Kunconywa ukufaka imifino eminingi emisha ngangokunokwenzeka ekudleni koshukela, ngoba le mikhiqizo iqukethe inani elikhulu lamavithamini, amaminerali, ifayibha lesitshalo, kanye nama-carbohydrate ambalwa. Izithelo ezingafakwanga zigcwele ku-pectin, micro, macrocell. Ngaphezu kwalokho, le mikhiqizo inenkomba ephansi ye-glycemic. Ukuthola ukuthi mangaki amayunithi esinkwa aqukethe ku-100 g we-watermelon, amakhabe, ama-cherries, ama-blueberries, ama-gooseberries, ama-tangerines, ama-raspberries, ama-petshisi, i-100 g ye-blueberries, iplamu, amajikijolo, ama-sitrobheli, udinga ukubheka inani lawo etafuleni lemikhiqizo ye-XE yohlobo 1 nohlobo 2 lwesifo sikashukela. . Ubhanana, amagilebhisi, omisiwe, amakhiwane, amakhabe aqukethe inani elikhulu lama-carbohydrate, ngakho-ke iziguli kufanele zenqabe ukuzisebenzisa.Ithebula lamayunithi esinkwa aqukethe izithelo zokuhlanganisa uhlobo lokudla lohlobo 1 nohlobo 2 sikashukela:Itafula eliphelele lemifino yezinkwa amayunithi ayo yonke imikhiqizo:Imikhiqizo Ama-carbohydrate I-XE ku-100 gUbhatata 16 1,33Isitshalo seqanda 4 0,33Ama-Champignons 0,1 0Iklabishi emhlophe 4 0,33Iklabishi lokuthambisa 2 0,17Izaqathi 6 0,5Utamatisi 4 0,33UBeetroot 8 0,67I-pepper emnandi 4 0,33Ithanga 4 0,33I-Jerusalema artichoke 12 1Umnsalo 8 0,67UZucchini 4 0,33Ukhukhamba 2 0,17Kwisifo sikashukela, kufanele kudliwe imikhiqizo yobisi yobisi engenalo ushukela. Ingilazi eyodwa yobisi ilingana no-1 XE. Ungathola ukuthi mangaki amayunithi esinkwa ku-cottage shizi, ushizi, yoghurt kusuka etafuleni lokubala ama-carbohydrate, i-XE yabanesifo sikashukela.Ithebula lemikhiqizo yeSinkwa sobisiUbisi lwenkomo 4 0,33Ubisi lweMbuzi 4 0,33I-Ryazhenka 4 0,33Ikhilimu 3 0,25Ukhilimu omuncu 3 0,25Ushizi wekotishi 2 0,17I-yogog 8 0,67Ibhotela 1 0,08Ushizi waseDashi 0 0Ushizi wekhilimu 23 1,92Ushizi owenziwe ekhaya 1 0,08I-yogog 4 0,33Ubisi luwumkhiqizo wokudla olusizo, ngoba uqukethe amaprotheni, amavithamini kanye namaminerali. Lezi zinto ziyadingeka ukuze umzimba ukhule izicubu zomzimba, uqinise ukwakheka kwamathambo emathambo, amazinyo. Izingane ikakhulukazi ziyidinga. Abanesifo sikashukela bavunyelwe ukudla umkhiqizo onamafutha amancane. Kumele kwaziwe ukuthi ubisi lwembuzi lukhulu kakhulu kunobisi lwenkomo. Kodwa kuyasiza i-normalization motility yamathumbu, ukuqinisa ukungatheleleki komzimba.Omunye umkhiqizo osebenzayo yi-serum, esiza ukwenza i-glycemia ibe yodwa, ilawula izinqubo ze-metabolic emzimbeni. Ukuphuza i-Serum kusiza ukwehlisa isisindo ngokweqile.Kashizi, kungcono ukudla umkhiqizo we-tofu soy. Izinhlobo eziqinile kumele zidliwe ngamanani amancane futhi uqiniseke ukuthi okuqukethwe kwamafutha akudluli i-3%.Nge-glycemia engazinzile, kungcono ukulahla ngokuphelele ukhilimu, ukhilimu omuncu kanye nebhotela. Kepha ushizi wekhishi ongenamafutha ungadliwa futhi ungadingeka, kepha ngezingxenye ezincane.Inyama namaqandaMangaki amayunithi esinkwa eqandeni? Inkukhu, amaqanda izigwaca awanazo ama-carbohydrate, ngakho-ke lo mkhiqizo uhambelana ne-0 XE. I-yolk ebilisiwe iqukethe ama-4 g ama-carbohydrate nge-100 g, i-XE yayo ingu-0.33. Naphezu kwenani eliphansi, amaqanda aphakeme kakhulu amakhalori, aqukethe amafutha namaprotheni, lokhu kufanele kubhekwe lapho kudwetshwa imenyu.Inkomba ye-Zero XE inewundlu, inyama yenkomo, inyama yomvundla, ingulube ebhekeni nenyama ye-turkey. Ochwepheshe besifo sikashukela belulekwa ukupheka inyama enamafutha amancane nenhlanzi. Okuthandwayo kufanele kunikezwe ama-steam, abhakwe ngezitsha zemifino ezingafakwanga emafutheni. Awukwazi ukuhlanganisa imikhiqizo yenyama namazambane. Ukubala amayunithi wesinkwa kuyadingeka kucatshangelwa uwoyela nezinongo.Isamentshisi elilodwa nengulube ebilisiwe nelimhlophe liqukethe ama-18 g ama-carbohydrate futhi ukubalwa kweXE kuhambelana no-1.15. Inani elinjalo lingasusa ngokuphelele isidlo noma isidlo esisodwa.Izinhlobo ezahlukahlukene zokusanhlamvuYini iyunithi yesinkwa, ingakanani okusanhlamvu nasezinhlotsheni, okungahle kudliwe ngohlobo 1 nesifo sikashukela esingu-2? I-Buckwheat iyinhlamvu okusanempilo kakhulu; iphalishi ingalungiswa kusuka kulo noma kufakwe isobho. Ukusetshenziswa kwaso kukuqukethwe kwama-carbohydrate ahamba kancane (60 g), kancane kancane adonswa yigazi futhi akubangeli ukuqhuma okungazelelwe ku-glycemia. I-XE = amayunithi ama-5/100 gI-oatmeal ewusizo kakhulu, ama-flakes (5 XE / 100 gr). Umkhiqizo onjalo ubilisiwe noma ubilisiwe ngobisi, ungangeza izingcezu zezithelo, amantongomane, uju oluncane. Awukwazi ukufaka ushukela, i-muesli inqatshelwe.Ubhali (5.4), ukolweni (5.5 XE / 100 g) okusanhlamvu kunenani elikhulu lefreyimu yezitshalo, lokhu kuyasiza ekujwayezeni inqubo yokugaya, kunciphise ukumuncwa kwama-carbohydrate emathunjini, futhi kunciphise iphango.Izinhlamvu ezinqatshelwe zifaka irayisi (XE = 6.17) ne-semolina (XE = 5.8). Ama-grits ama-Corn (5.9 XE / 100 g) abhekwa njengama-carb aphansi futhi kalula ukugaya, kuvimbela ukuzuza kwesisindo ngokweqile, ngenkathi kuqukethe ukwakhiwa kwamavithamini namaminerali.Ukuze udle okuhlukahlukene futhi ngasikhathi sinye ungaphuli izincomo zokudla kudokotela, kufanele ube nesibopho kakhulu ekukhetheni imikhiqizo nezindlela zokulungiselela izitsha ezahlukahlukene. Ukubalwa okufanele kwama-kilojoule athola umzimba nsuku zonke nakho kubalulekile kakhulu.Umqondo "weyunithi lesinkwa" kufanele ufundwe yiwo wonke umuntu onesifo sikashukela, ngoba yile ngxenye ebalulekile yokubala okuqukethwe kwekhalori kokudla.Kubantu abahlushwa ifomu lesifo sikashukela esincike ku-insulin, yonke imikhiqizo ingahlukaniswa ngemibandela ngezinhlobo ezi-3.1. Ukudla kuvunyelwe ngokwesiko (ukudla okungadliwa kuphela ngamanani achazwe ngokuqinile).2. Ukudla okuvunyelwe (kungadliwa cishe nangaphandle kwemikhawulo).3. Ukudla okungenamsoco (ukudla okumnandi neziphuzo udokotela ancoma ukuthatha kuphela lapho kunosongo noma ukuqala kwe-hypoglycemia).Iyunithi lesinkwa (XE) lisetshenziselwa ukuhlola kahle okuqukethwe kokudla kwe-carbohydrate.I-1 XE ilingana no-12 g kashukela noma u-25 g wesinkwa sikakolweni.Cabanga ngemininingwane eminingi imikhiqizo ehlukahlukene enezici ezithile, bese uhlaziya inani lamandla awo.Amaswidi afaka ushukela, uju, i-fructose ne-glucose enezithelo ezintsha, amakhambi, iziphuzo ezinoshukela, ujamu kanye nokugcinwa, i-confectionery, njll. Okunye ukudla okumnandi kuqukethe namafutha, kanti okunye kufaka ufulawa nezinhlobonhlobo toppings.Okuqukethwe okuphezulu kwama-carbohydrate kumaswidi kuqinisekisa ukumuncwa kwawo ngokushesha: emizuzwini embalwa emva kokudla, izinga likashukela wegazi lesiguli landa kakhulu. Kungakho ukudla okunjalo kuyingozi kubantu abanesifo sikashukela esincike ku-insulin. Odokotela batusa ukudla ukudla okumnandi kuphela uma kunobungozi be-hypoglycemia.Emikhiqizweni kafulawa, isinkwa sithandwa kakhulu. Kwisifo sikashukela, kungakuhle ukuthi udle isinkwa esivela kufulawa we-wholemeal (rye), isinkwa sikakhokho, ama-bun buns, njll. Uma usika ucezu olungama-1 cm ubukhulu kusuka kusinkwa sesinkwa (okusho ukuthi ingxenye yesiphambano) bese usihlukanisa ngesigamu, ungathola umbono ongcono mayelana "nosayizi" weyunithi lesinkwa. Ukubalwa okuningilizwe okwengeziwe kwezingxenye zesinkwa zohlobo ngalunye lomkhiqizo kuzokwethulwa ngezansi.Lapho udla isinkwa se-rye nezimpahla ezibhakiwe, ushukela wegazi ukhuphuka kancane futhi ufinyelela ezingeni eliphakeme kunangaphambi kwemizuzu engama-30 ngemuva kokudla. Ukubhaka kusuka kufulawa kakolweni kudonswa ngokushesha - emizuzwini eyi-10-15, okugcwala imiphumela emibi kwiziguli ezinesifo sikashukela.Izinhlamvu ezivame kakhulu (i-buckwheat, ilayisi, i-semolina, i-oat ne-millet) ziqukethe cishe inani elilinganayo lama-carbohydrate: 2 wezipuni ezigcwele zokusanhlamvu zakha i-1 XE. I-Buckwheat, amabele ne-oatmeal kubhekwa njengokuwusizo kakhulu. Imana igxila ngokushesha ngenxa yokungabi bikho ngokuphelele kwe-fiber kuyo.I-pasta imvamisa yenziwa ngofulawa ocolekile, ngakho-ke imunca ngokushesha, okufanele icatshangelwe lapho kudalwa ukudla kwansuku zonke.Izithelo namajikijolo kuhluke kakhulu komunye nomunye kokuqukethwe kwabo okushukela. Ngasikhathi sinye, "okuqukethwe ushukela" kuncike kuphela ezinhlotsheni: ama-apula amnandi namuncu, ngemuva kokutholwa emgodini wokugaya ukudla, akhuphula amazinga kashukela egazi ngokulinganayo.Phakathi kwemikhiqizo yemvelo "evinjelwe", amagilebhisi afanelwe ukucatshangelwa ngokukhethekile. Amajikijolo ayo aqukethe i-glucose "emsulwa", yingakho isetshenziselwa ukuqeda ngokushesha i-hypoglycemia, kepha ayinconywa ukusetshenziswa kwayo njalo. Ngesizathu esifanayo, akufiseleki ukufaka amakhiwane, ama-Persimmons, amagilebhisi omisiwe, ama-apricots omisiwe kanye nama-prunes ekudleni.Izithelo namajikijolo e-berry, alungiselelwe ngokufakwa ushukela, asetshenziselwa ukumisa i-hypoglycemia. Ama-juices "amaningi enzelwe", i-fiber ayikho ngokuphelele, ngakho-ke ama-carbohydrate aqukethe emikhiqizweni enjalo amunwa ngokushesha okukhulu futhi ngokushesha ukukhulisa amazinga kashukela wegazi.Imifino iyisakhi esibaluleke kakhulu semenyu yanshukela yansuku zonke. Banokudla okumbalwa okulula ukugaya ukudla kanye nezinto ezinamafutha, kepha kuningi i-cellulose, ebichazwa ngokuningaphezulu. Imikhawulo ithinta kuphela izinhlobo ezithile zemifino equkethe ama-carbohydrate ngesitashi (amazambane, ummbila, umdumba, njll.). Lokhu kokugcina kufanele kufakwe ekubalweni kwamayunithi esinkwa."Ngokungalawulwa" ungadla iklabishi elibomvu neklabishi elimhlophe, ama-turnips, ama-radish, ama-radish, utamatisi, izaqathe, ukhukhamba, isitshalo seqanda kanye ne-zucchini, kanye nezinhlobo ezahlukene ze-anyanisi, ulethisi nemifino. Ngaphezu kwalokho, kuvunyelwe ukufaka imikhiqizo ye-soya namakhowe ekudleni.Imikhiqizo yobisi ingaba emnandi futhi ingathandwa. Ukudla okuvela eqenjini lokuqala (u-ayisikhilimu, ushizi omnandi, ama-yoghurts nama-curds) kungokwesigaba samaswidi, ngakho-ke akufanelekile ukukudla. Izitsha zobisi zobisi obumuncu (i-kefir, ubisi olubilisiwe)n.) faka kumenyu, ungakhohlwa ukuthi ingilazi eyi-1 yesiphuzo sobisi ilingana no-1 XE. I-Sour cream, ushizi we-cottage shizi, ushizi kanye nebhotela kuqukethe amanoni amaningi, futhi ngenxa yalokho empeleni akufaki sandla ekhuphukeni kweglucose yegazi.Into enzima kunazo zonke ukubala inani lezitsha zenyama nezinhlanzi ezidliwayo. Kufanele kukhunjulwe ukuthi "abangenangozi" bayinyama ebusayo, i-ham, inhlanzi eyomisiwe futhi eyomile, ngoba ayinakho ukungcola. Imikhiqizo eyinkimbinkimbi eyenziwe ngomumo (amasoseji, amasoseji, amakhekhe ezinhlanzi, njll.) Imvamisa iqukethe ama-carbohydrate (isitashi, isinkwa nofulawa), futhi inani lazo ngqo linzima ukunquma. Kungakho imikhiqizo eseqedile kufanele ingafakwa kwimenyu yesiguli esinesifo sikashukela. Ukudla okunjalo kulungiselelwe kangcono ekhaya, kugcinwe ngokucophelela ukwakheka kwalokho okugxishiwe.Kuyaphoqeka kakhulu ukufaka utshwala ekudleni - iningi leziphuzo zotshwala liqukethe ushukela omningi wokugaya kalula. Ngaphezu kwalokho, ukudakwa kungadala izinkinga zesifo sikashukela (ukweqa imijovo ye-insulin, ukuphazamiseka kokudla, njll.).Ngaphezulu sihlolisise kabanzi umqondo "weyunithi yesinkwa." Kungakhathalekile ukuthi hlobo luni lomkhiqizo olusetshenzisiwe, i-1 XE iqukethe kusuka ku-12 kuye ku-15 g we-carbohydrate ongamba kalula. I-1 XE inyusa ushukela wegazi ngenani elichazwe ngokuqinile, elingama-2.8 mmol / L futhi “elingathathi hlangothi” ngamayunithi ama-2 e-insulin ejojekile.Ukuze wethule leli nani ngokucacile, sibala inani lemikhiqizo ethandwa kakhulu eku-1 XE:- cishe ama-30 g wesinkwa, amabhisikidi ama-3-4, ama-5-6 ama-crackers amancane,- 1 isipuni se-sincrumbs noma kafulawa,- Izinkomishi zenkomishi ezi-0,5 (ibhali, i-buckwheat, amabele, ibhali le-pearl noma i-oat),- 0.3 izinkomishi zephalishi yelayisi elungiselelwe,- 0.5 inkomishi ye-pasta yobukhulu obuphakathi,- I-1 pancake noma amafritha amancane,- I-cheesecake engu-1 usayizi ophakathi,- Amaphayi amabili angenakugcwaliseka ngokugcwaliswa kwenyama,- Ukudonswa okwenziwe nge-4-5 okwenziwe ekhaya,- I-tuber eyodwa yamazambane ebilisiwe noma ebhakwe ephakathi,- Izipuni ezi-2 ezibunjiwe ngaphandle kwezithasiselo,- izinkomishi ezi-0,5 zamabhontjisi abilisiwe (ubhontshisi, uphizi, udali),- I-1 inkomishi ebunjiwe, izaqathi, amathanga, i-turnips noma i-rutabaga,- Izinkomishi ezi-0,5 zommbila ongabanjwanga,- Izinkomishi ezi-3 ezingaphisi ngamafutha,- 1.5 izinkomishi zomhluzi wemifino,- 1 i-apula lobukhulu obuphakathi,- 1 iparele elincane,- 1 i-orange noma i-mandarin,- Izithelo zomvini ezinkulu ezingama-0,5,- I-apricot enkulu,- 0.5 ubhanana omkhulu,- I-peach encane,- 3 amaplamu amancane,- Imango eliphakathi nendawo eli-0,5,- Ama-cherries ayi-15-17 noma ama-cherries ayi-10,- 0.3 kg we-watermelon pulp noma u-0.3 kg we-melon pulp,- Ingilazi eyi-1 engaphelele yama-blueberries, currants, blueberries, honeysuckle, aronia, gooseberries, raspberries, sitrobheli wasendle, ama-sitrobheli, ama-cranberries, ama-cranberries noma ama-sea sihlahla sivame ukutholakala,- Izinsuku ezi-2 noma isipuni 1 samagilebhisi ezikhanyayo.Ngokuhambisana nezincomo zabezempilo, izidingo zansuku zonke zomzimba wethu wama-carbohydrate awudluli i-24-25 XE. Inani elikhonjisiwe lokutholwa okuhle kakhulu kufanele lihlukaniswe phakathi kokudla okungu-5-6 usuku lonke. Ukudla kwasekuseni, isidlo sasemini kanye nesidlo sakusihlwa kufanele kube amakhalori aphezulu kakhulu kunokudla okudla kwasemini kanye nokudla "okuphakathi".Ukuze wenze imenyu efanele, kubalulekile ukubala inani lama-kilojoule adingekayo, kucatshangelwa indlela yokuphila kwesiguli esinesifo sikashukela, iminyaka yayo, umsebenzi, umsebenzi wokuzivocavoca neminye imingcele. Kungcono ukufuna izeluleko ku-endocrinologist.Ngemuva kokuthi isibalo samayunithi esinkwa umzimba okufanele uwathole ngosuku saziwa, kubalulekile ukunquma isilinganiso samaprotheni, ama-carbohydrate namafutha esitsheni ngasinye esikhethiwe. Lapho sikhona ngokweqile kwesisindo, kuyinto efiselekayo ukunciphisa ukungena kwama-lipids emzimbeni (ngokwesibonelo, faka ukudla okunamafutha ngemifino, isinkwa se-bran, njll.). Ukuntuleka kwesisindo somzimba, kunalokho, kudinga okunempilo kilojoule ephezulu. Entwasahlobo, ukuvikela ukushoda kwe-vithamini, kungcono ukufaka amakhambi amasha nezithelo ekudleni.Ukudla kwesiguli sikashukela akubalulekile kangako ukwakheka kokudla okuqanjiwe. Inketho ekahle ukudla izikhathi eziyisithupha ngosuku (ibhulakufesi, isidlo sasemini, isidlo sakusihlwa kanye nokudla okungu-3 "okuphakathi"). Esikhathini sikashukela esincike ku-insulin, i-insulin ivame ukuphathwa kaninginingi ngosuku, ngokulandelana, umthamo ngamunye we-hormone engena egazini udinga "isinxephezelo" ngesimo esithile sokudla okufakiwe. Ngokuntuleka koshukela, i-hypoglycemia kanye nezinye izinkinga ze-metabolic zingakhula.Uma ngokwesikhashana, ngokwesibonelo, phakathi kokudla kwasekuseni nangesidlo sasemini, isiguli singekho ukudla, singaphuza inkomishi engu-1 yefir noma omunye umkhiqizo wobisi omuncu, sidle amakhukhi noma isithelo esisodwa esitsha esisha.Kuhlobo lwesifo sikashukela sohlobo II, ukondla okuvame ukwenzeka futhi kubalulekile kakhulu. Ukudla njalo emzimbeni kuqinisa amazinga kashukela wegazi, kuvimbele ubunzima obuhlukahlukene.Uma, ngaphandle kwazo zonke izinyathelo ezithathiwe, isifo sikashukela sihlanganiswa nezimpawu ezingezekile, uhlelo lokudla kufanele libuyekezwe ngokuya ngezincomo zochwepheshe.Ezimweni ze-ketoacidotic, okuqukethwe kwe-caloric ekudleni kwansuku zonke kufanele kuncishiswe ngenxa yokuvinjwa okukhulu noma ukufakwa kwamafutha.Amafutha neminye imikhiqizo efana nale kumele ifakwe esikhundleni sama-carbohydrate, mhlawumbe ngendlela yokugaya kalula (yidla izithelo, amazambane, isinkwa esezingeni eliphezulu, njll.).Ngemuva kokuphuma ekhefini likashukela, isiguli singadla kuphela ijeli elikhanyayo, imifino nezithelo zezithelo ezinokusabela kwe-alkali. Ngaphezu kwalokho, amanzi amaminerali we-alkaline azoba usizo (ngokuya ngezincomo zikadokotela). Uma inkinga yesifo sikashukela ingaqhubeki, uchwepheshe angancoma ukufakwa kancane kancane kwesinkwa nenyama ebambekile kwimenyu yansuku zonke.Ku-hypoglycemia ebabazekayo, ukubalwa kokudla kwansuku zonke kuncike ekujuleni kwesimo sesiguli, izici zomzimba wakhe nesikhathi sokukhula kwale nkinga. Isibonelo, uma izimpawu zokushoda kwe-glucose zivele imizuzu eyi-15 ngaphambi kokudla, kufanele "uhambise" isikhathi sokudla, bese uqala isidlo ngama-carbohydrate (izigaxa zesinkwa, ucezu lwamazambane, njll.). Izimpawu ze-hypoglycemia eziphawulwa phakathi kokudla nazo ziyeka ama-carbohydrate. Uma ukuswelakala kwe-glucose kuhambisana nalabo abathiwa ngabanduleli (ikhanda, ukubanda kwesikhumba, isiyezi, i-paresthesia, noma ukuthathwa komoya omncane), isiguli kufanele siphuze izinkomishi ezi-0,5 zewayini elifudumele ngaphambi kokudla. Uma kunobungozi bokulahlekelwa ukwazi, itiye kufanele lifakwe esikhundleni soshukela noma isisombululo se-glucose, ezimweni ezinzima, udokotela angabeka ushukela we-intravenous.Kubalwa amayunithi wesinkwa nomthamo we-insulinUkubalwa kwamayunithi esinkwa kufanele kube nsuku zonke ukuze kuqinisekiswe inani elifanele lama-carbohydrate ekudleni. Ngokuhamba kwesikhathi, umuntu uzonquma ngokuzenzakalelayo izitsha ze-XE ngaphandle kokukala ngaphambili.Ukuze wenze lokhu, ungahamba ngengilazi, usayizi wocezu noma inombolo yezithelo nemifino. Cishe kuzo zonke izikhungo zezokwelapha ezigxila kushukela, kunezikole okuthiwa zikashukela. Bachazela abanesifo sikashukela ukuthi i-XE iyini, ungayibala kanjani nokuthi yakwenza kanjani ukudla kwabo isikhathi eside.Amayunithi esinkwa sikashukela ayisihloko esibalulekile sokubonisana kokuqala nomhlinzeki wakho wezokunakekelwa kwempilo. Kungcono ukuzihlukanisa ngokulinganayo zibe kukudla okukulu ezintathu. Iyunithi elilodwa noma amabili angashiywa ukudla okulula.Kuhlobo lwe-1 mellitus yesifo sikashukela, ukusetshenziswa kwe-insulin yesikhathi eside nesheshayo kukhonjisiwe. Ukugwema i-hypoglycemia ngenxa yokwehla kwe-glucose yegazi, udinga ukusebenzisa i-1 noma 1.5 XE.Isibonelo, uma inqubo yansuku zonke yamayunithi esinkwa ayi-10, khona-ke kungcono ukuyisebenzisa usuku lonke ngokuhlukanisa izindlela eziningana:ibhulakufesi - 2 XE,kwasemini - 1 XE,kwasemini - 3 XE,ntambama - 1 XE,ngesidlo sakusihlwa - 3 XE.Ungashiya futhi i-2 XE esidlweni sakusihlwa, bese usebenzisa iyunithi yesinkwa sokugcina esidlweni sakusihlwa sesibili. Ngoba kusasa kungcono ukudla okusanhlamvu, kumunwa ngumzimba kancane, kanti ushukela ngeke unyuke kakhulu.Ingxenye ngayinye yesinkwa idinga inani elithile le-insulin uma kukhulunywa ngohlobo 1 sikashukela. I-1 XE ingakhuphula ushukela wegazi cishe ngo-2.77 mmol / L. Ukuze unxephezele le yunithi, udinga ukufaka i-insulin ukusuka kumayunithi ama-1 kuye kwayi-4.Uhlelo oludumile lokuthatha i-insulin ngosuku olulodwa luyaziwa:ekuseni ukukhokhela iyunithi elilodwa ozodinga kuyunithi ye-insulin,ekudleni kwasemini kokusebenzisa iyunithi eyodwa i-1.5 IU ye-insulin,ngesidlo sakusihlwa, udinga inani elilinganayo le-XE ne-insulin.Ukuze unxephezele ushukela futhi ugcine ushukela evamile, udinga ukubheka njalo izinguquko esimweni sakho. Ibonisa izilinganiso zikashukela zansuku zonke nge-glucometer. Lokhu kumele kwenziwe ngaphambi kokudla ukudla, bese-ke, kususelwa kwinani lokuqalisa ushukela kanye nenombolo edingekayo ye-XE, faka i-insulin kumthamo ofanele. Ngemuva kwamahora amabili sidlile, izinga likashukela akufanele libe ngaphezu kuka-7.8 mmol / L.Ngo-Type 2 sikashukela, awudingi ukuphatha i-insulin, kwanele ukuthatha amaphilisi njalo ulandele indlela odla ngayo.Kuyadingeka futhi ukuthi ukwazi ukubala ngokuzimela i-XE.Imikhiqizo eqediwe kanye neyunithi yesinkwaBonke abantu abatholakala benesifo sikashukela kungekudala bazokuqonda ukubaluleka kokubala amayunithi esinkwa. Isifo sikashukela kumele sifunde ukubala ngokuzimela isibalo se-XE emikhiqizweni eseqediwe kahle ukuze idale kahle ukudla kwayo.Ukuze wenze lokhu, kwanele ukwazi isisindo somkhiqizo kanye nenani lama-carbohydrate kumagremu awo ayi-100. Uma inani elicacisiwe lama-carbohydrate lihlukaniswe ngu-12, khona-ke ungathola ngokushesha inani le-XE ngamagremu ayi-100. Isibonelo, umkhiqizo ophelile unesisindo sama-gramu angama-300, okusho ukuthi inani elitholwayo le-XE kufanele lenyuswe kathathu.Lapho uvakashela izikhungo zokupheka, kuvame ukuba nzima kakhulu kwabanesifo sikashukela ukuhamba nge-XE, ngoba izindlela zokupheka ezilungiselelwe kanye nez uhlu zezithako ezisetshenziswa kuzo azitholakali. Imikhiqizo eqediwe enikezwa kumakhofi noma ezindaweni zokudlela zingaba nenani elikhulu lezinto, eliwuthinta kakhulu umqondo wesifo sikashukela ngenani le-XE.Esikhathini sikashukela i-mellitus, ukudla ubisi, okusanhlamvu nezithelo ezimnandi kufanele kube nomkhawulo. Kodwa-ke, imikhiqizo enjalo kunoma yisiphi isimo esidingekayo ekusebenzeni okuphelele komzimba. Ngakho-ke, kufanelekile ukusebenzisa itafula lamayunithi wesinkwa, elibonisa ngokushesha inani le-XE kumkhiqizo othile.Ithebula le-XE lemikhiqizo yezigaba ezahlukahlukeneEsigulini ngasinye, i-endocrinologist ikhombisa isilinganiso esifanele sama-carbohydrate, kucatshangelwa izici ezibalwe esigabeni esedlule. Ama-kilojoule amaningi asetshenziswa yisifo sikashukela usuku lonke, kuphakama inani lansuku zonke le-XE, kepha kungabi ngaphezu kwenani lomkhawulo lesigaba esithile.Amatafula amayunithi wesinkwa kufanele ngaso sonke isikhathi asondele. Kuyadingeka ukubheka isilinganiso sesisindo somkhiqizo ne-XE: uma kukhonjiswa "i-apula eliphakathi", khona-ke isithelo esikhulu sinenombolo enkulu yezingxenye zesinkwa. Isimo esifanayo nanoma yimuphi umkhiqizo: ukwanda kwesilinganiso noma umthamo wohlobo oluthile lokudla kukhulisa i-XE.Igama Inani lokudla ngeyunithi e-1 yesinkwaUbisi nemikhiqizo yobisiI-yogurt, iyogathi, i-kefir, ubisi, ukhilimu 250 ml noma inkomishi e-1Uswidi omnandi ngaphandle kwamagilebhisi omisiwe 100 gZigoqwe omisiwe noshukela 40 gI-Syrniki Omunye phakathiUbisi oluvinjelwe 110 mlUkugcwala oku-Lazy 2 kuya ku-4 izingcezuIporridge, pasta, amazambane, isinkwaI-pasta ebilisiwe (zonke izinhlobo) 60 gMuesli 4 tbsp. lUbhatata obhakwe 1 tuber ephakathiAmazambane aboshwe ngobisi ngebhotela noma emanzini 2 wezipuniAmazambane ejacketIphalishi ebilisiwe (zonke izinhlobo) 2 tbsp. lAma-fries aseFrance Izingcezu eziyi-12Imikhiqizo yokubhakaI-Breadcrumbs 1 tbsp. lRye nesinkwa esimhlophe 1 ucezuIsinkwa sikashukela 2 izingcezuVanilla rusks 2 izingcezuAmakhukhi omile nama-crackers 15 gAmakhukhi we-gingerbread 40 gUju ojwayelekile noshukela 1 tbsp. lISorbitol, i-fructose 12 gI-sunva le-halva 30 gUshukela Ocolisisiwe Izicucu ezintathuUkudonswa kwesifo sikashukela nabantu abasebenza kamnandi 25 gI-Diabetes Chocolate Ingxenye yesithathu yamathayiliI-currant emnyama 180 gUgqumugqumu 150 gAma-Blueberries 90 gAma-Strawberry, ama-raspberries kanye nama-currants abomvu 200 gAmagilebhisi (izinhlobo ezahlukahlukene) 70 gIzithelo, amakhebhu, izithelo zamawolintshiI-peeled orange I-130 gAmapheya 90 gI-watermelon nge-peel 250 gAmapheya 140 g Izithelo eziPhakathiAmapulangwe abomvu 110 gUMelon nge-peel I-130 gUbhanana obunjiwe 60 gAma-cherries kanye nama-cherries ajutshiwe I-100 ne-110 gI-Persimmon Izithelo eziPhakathiTangerines Izicucu ezimbili noma ezintathuApula (zonke izinhlobo) Isibeletho esimaphakathiImikhiqizo yenyama, amasosejiUsayizi Omaphakathi Usayizi oPhakathi, izingcezu ezi-4Amakhekhe wenyama abhakwe ½ uphaya½ uphaya Ucezu o-1 (usayizi ophakathi)I-sausage ebilisiwe, amasoseji nososejiIthanga, zucchini kanye izaqathi 200 gAma-Beets, ikholifulawa 150 gIklabishi emhlophe 250 gAmantongomane nezithelo ezomileAma-alimondi, ama-Pistachios kanye neCedari 60 gIhlathi kanye nama-walnuts 90 gUCashew 40 gAmantongomane angenasisekelo 85 gAma-Prunes, amakhiwane, omisiwe, izinsuku, ama-apricots omisiwe - zonke izinhlobo zezithelo ezomisiwe 20 gIthebula libonisa imikhiqizo equkethe ama-carbohydrate. Abaningi besifo sikashukela bayazibuza ukuthi kungani kungekho zinhlanzi nenyama. Lezi zinhlobo zokudla empeleni azinazo i-carbohydrate, kepha kufanele zifakwe ekudleni kokudla okunesifo sikashukela-sincike emgomeni njengomthombo wamaprotheni, amavithamini, ama-asidi asizayo, amaminerali nezinto zokulandela umkhondo.Ngokwesifo sikashukela sohlobo 1, iziguli eziningi zesaba ukusebenzisa ama-carbohydrate ukuvimbela ukwanda okukhulu kwamazinga kashukela. Indlela enjalo yokudla okunempilo iphanga umzimba wezinto eziningi ezibalulekile. Ithebula XE labanesifo sikashukela lizosiza ekutholeni inani elifanele lama-carbohydrate ngaphandle kokulimaza impilo. Akunasidingo sokukala imikhiqizo: vele uthole igama olidingayo etafuleni bese ungeza inani lama-carbohydrate avela kuzo zonke izinhlobo zokudla zemenyu yansuku zonke. Kubalulekile ukuba unake umngcele we-XE ojwayelekile kubantu abahola impilo yokuhlala nokusebenza.Into ebaluleke kakhulu ekwelashweni kweziguli ezinesifo sikashukela wukudla okunempilo. Imithetho yayo eyinhloko yesifo sikashukela iwukudla okwenziwa njalo, ngaphandle kwezakhamzimba ezidonswa ngokushesha ekudleni, kanye nokuzimisela kokuqukethwe kwekhalori kokudla. Ukuxazulula lezi zinkinga, abakwa-endocrinologists bakha ithemu lesinkwa samatafula futhi bathuthukisa amatafula wesinkwa amayunithiOchwepheshe ekudleni okwelashwa emitholampilo batusa ukwenza imenyu yansuku zonke yalesi sigaba seziguli sabafundi abangama-55%% we-carbohydrate egxile kancane, ama-15% -20% amaprotheni, ama-20% -25% wamafutha. Ngokukhethekile ekunqumeni inani lama-carbohydrate asetshenzisiwe, kwasungulwa amayunithi wesinkwa (XE).Amatafula e-unit yesifo sikashukela abonisa okuqukethwe kwe-carbohydrate yokudla okuhlukahlukene. Ukwakha leli gama, abezempilo bathatha isinkwa se-rye njengesisekelo: ucezu lwaso olunesisindo esingamagremu angamashumi amabili nanhlanu lubhekwa njengengxenye yesinkwa esisodwa.Imikhiqizo Evunyelwe Isifo SikashukelaIsisekelo sokudla kwansuku zonke kufanele kube ukudla okuqukethe inani elincane lamayunithi esinkwa.Isabelo sabo kumenyu yansuku zonke singama-60%.Isifo sikashukela singadliwa:inyama enamafutha amancane nezitsha zenhlanzi,amantongomane ngobuningi obunqunyelwe,Abantu abanesifo sikashukela kufanele bakhuphule inani lezinhlanzi abazidlayo ezinamafutha amancane. Kunconywa ukudla izitsha ezinenhlanzi enjalo kuze kube kathathu ngesonto. Inhlanzi iqukethe ama-acid angenawo fatty kanye namaprotheni, lezi zinto zihlisa ngempumelelo i-cholesterol. Ngakho-ke, ungazivikela ekuthuthukisweni:ukushaya kwenhliziyo nesifo sikashukela,Lapho wenza ukudla kwansuku zonke, udinga ukubheka inani lokudla okwehlisa ushukela. Lokhu kufaka phakathi:Inyama yokudla iqukethe amaprotheni nezakhi ezibalulekile. Azikho amayunithi esinkwa. Ingadliwa kuze kufike ku-200 g ngosuku izitsha ezahlukahlukene. Kubalulekile ukucubungula izithako ezingeziwe zalezi zitsha.Ukudla okunenkomba ye-glycemic ephansi akuyona ingozi empilweni, kepha ngasikhathi sinye kondla umzimba ngezakhi namavithamini. Ukwemukelwa kwemikhiqizo enenombolo encane yamayunithi esinkwa kugwema ukuhamba kweglucose futhi kuvimbela ukubonakala kwezinkinga ze-metabolic.Yini amatafula amayunithi esinkwa?Umgomo wokwelashwa kweziguli ezinesifo sikashukela ukulingisa ukukhishwa kwemvelo kwe-insulin ngokukhetha imithamo nendlela yokuphila ukuze izinga le-glycemia lisondele kumazinga amukelwe.Umuthi wanamuhla unikeza izinhlobo ezilandelayo zokwelashwa kwe-insulin:Amarejimendi amaningi omjovoLapho ubala umthamo we-insulin, udinga ukwazi inani le-XE eluselwa kwimikhiqizo ebaliwe ye-carbohydrate (izithelo, ubisi nemikhiqizo yokusanhlamvu, amaswidi, amazambane). Imifino iqukethe okunzima ukugaya ama-carbohydrate futhi ayidlali indima enkulu ekwandeni kwamazinga kashukela.Ngaphezu kwalokho, udinga ukuqapha njalo ushukela wegazi (glycemia), kuya ngesikhathi sosuku, ukondleka kanye nezinga lomsebenzi womzimba wesiguli onesifo sikashukela.Uhlobo olunzulu lwe-insulin therapy regimen luhlinzekela ukuphathwa okuyisisekelo (okuyisisekelo) kwe-insulin isikhathi eside (i-Lantus) kanye ngosuku, lapho kubalwa khona imithamo yemijovo eyengeziwe (yebolus), ekhishwa ngaphambi kokudla okuyinhloko ngqo noma ngemizuzu engamashumi amathathu. Ngale njongo, kusetshenziswa ama-insulin amafushane.Ngeyunithi ngayinye yesinkwa equkethe kumenyu ehleliwe, kufanele ufake (ucabangele isikhathi sosuku kanye nezinga le-glycemia) 1U ye-insulin.Isidingo sesikhathi sosuku ku-1XE:Kuyadingeka ukuthi unake izinga lokuqala lokuqukethwe ushukela, kuphakama kakhulu - inani eliphakeme lomuthi. Iyunithi elilodwa lesenzo se-insulin liyakwazi ukusebenzisa i-2 mmol / L kashukela.Izinto eziphathelene nokuzivocavoca umzimba - ukudlala imidlalo kwehlisa izinga le-glycemia, ngoba njalo ngemizuzu engama-40 yokuzivocavoca umzimba kuyadingeka i-15 g yama-carbohydrate aphambili kalula. Lapho izinga likashukela lehliswa, umthamo we-insulin uyancishiswa.Uma isiguli sihlela ukudla, sizodla ukudla ku-3 XE, futhi izinga le-glycemic imizuzu engama-30 ngaphambi kokudla lihambelana no-7 mmol / L - udinga i-1U ye-insulin ukuze anciphise i-glycemia ngo-2 mmol / L. Futhi i-3ED - yokugaywa kwezingxenye ezintathu zokudla. Kufanele ufake amayunithi angama-4 we-insulin esebenza ngokushesha (i-Humalog).Ukudla ezigulini ezinesifo sikashukela sohlobo 1 ezifunde ukubala umthamo we-insulin ngokuya nge-XE usebenzisa ithebula leyunithi yesinkwa kungaba mahhala.Ungawabala kanjani amayunithi esinkwa sikashukelaNgobuningi obaziwayo bomkhiqizo nokuqukethwe kwe-carbohydrate yama-gramu ayi-100, unganquma inani lamayunithi esinkwa.Isibonelo: iphakethe likashizi wasekhishini onesisindo esingama-200 amagremu, amagremu ayi-100 aqukethe amagremu ama-24 ama-carbohydrate.Amagremu ayi-100 e-cottage shizi - amagremu ama-24 ama-carbohydrateAmagremu angama-200 we-cottage shizi - XI-X = 48 amagremu ama-carbohydrate aqukethe epakethe likashizi wasekhishini enesisindo esingu-200 amagremu. Uma kuku-1XE 12 amagremu we-carbohydrate, khona-ke kwiphakethe likashizi we-cottage - 48/12 = 4 XE.Ngenxa amayunithi esinkwa, ungasabalalisa inani elifanele lama-carbohydrate ngosuku, lokhu kukuvumela ukuthi:Yidla okuhlukahlukeneUngazihlanganisi ekudleni ngokukhetha imenyu enokulinganisela,Gcina izinga lakho le-glycemia lilawulwa.Kwi-Intanethi ungathola ama-Calculator wokudla okunesifo sikashukela, abale ukubalwa kokudla kwansuku zonke. Kepha lesi sifundo sithatha isikhathi esiningi, kulula ukubheka amatafula wezitho zesinkwa sikashukela nokukhetha imenyu elinganiselayo. Inani le-XE elidingekayo lincike kwesisindo somzimba, imisebenzi yomzimba, ubudala nobulili bomuntu.Ngokukhuluphala ngokweqileKukholelwa ukuthi inani eliphakathi lemikhiqizo edingekayo ngosuku lingaba ngu-20-24XE. Kuyadingeka ukusabalalisa leli volumu ekudleni okungu-5-6. Ama-receptions aphambili kufanele kube yi-4-5 XE, itiye lasemini nelantshi - 1-2XE Ngesinye isikhathi, ungancomi ukudla ngaphezu kokudla okungu-6-7XE.Ngokushoda kwesisindo somzimba, kunconywa ukwandisa inani le-XE liye kuma-30 ngosuku.Izingane ezineminyaka engu-4-6 ubudala zidinga i-12-14XE ngosuku, ezineminyaka engama-7-16 zinconyelwa u-15-16, zisuka eminyakeni eyi-11-14 ubudala - amayunithi wesinkwa angama-18-20 (kubafana) no-16-17 XE (amantombazane). Abafana abaneminyaka esukela kwengu-15 kuye kweli-18 badinga amayunithi esinkwa ayi-19-21 ngosuku, amantombazane amabili angaphansi.Ukudla kufanele kube nokulinganisela, okwanele izidingo zomzimba ngamaprotheni, amavithamini. Isici saso ukususwa kwama-carbohydrate angagayeka kalula.Izidingo zokudla:Ukudla ukudla okuqukethe i-fiber yokudla: isinkwa se-rye, amabele, i-oatmeal, imifino, i-buckwheat.Ukuhlelwa okuhleliwe kwesikhathi kanye nenani lokusatshalaliswa kwamakhrobhu nsuku zonke kwanele kumthamo we-insulin.Ukubuyisela ama-carbohydrate agayeka kalula ngokudla okulinganayo okukhethwe ematafuleni wesinkwa sikashukela.Ukwehla kwenani lamafutha ezilwane ngenxa yokwanda kwesilinganiso samafutha emifino.Iziguli ezinesifo sikashukela sohlobo lwe-2 zidinga futhi ukusebenzisa amatafula ophiko lwezinkwa ukuvimbela ukweqa kakhulu. Uma kuqashelwa ukuthi imikhiqizo equkethe ama-carbohydrate ayingozi anezinqubo ezamukelekayo ekudleni, khona-ke ukusetshenziswa kwawo kufanele kwehliswe kancane kancane. Ungakwenza lokhu ngezinsuku ezingama-7-10 nge-2XE ngosuku, ulethe isilinganiso esidingekayo.Amatafula amayunithi esinkwa sohlobo 1 nohlobo 2 sikashukelaIzikhungo ze-Endocrinological zibalole amatafula wamayunithi wesinkwa emikhiqizweni eyaziwayo ngokususelwa kokuqukethwe kwamagremu ayi-12 ama-carbohydrate ku-1 XE. Ezinye zazo ziletha ukunaka kwakho.Umkhiqizo Umthamo we-Ml XEAmagilebhisi 140 1Ukuvuselelwa kabusha 240 3I-Apple 200 2I-Blackcurrant 250 2.5Pearl 200 2Ugqumugqumu 200 1Amagilebhisi 200 3Utamatisi 200 0.8Orenji 200 2UCherry 200 2.5Amajusi angadliwa ngezindlela ezinxepheziwe zikashukela zohlobo lokuqala nolwesibili, lapho izinga le-glycemia lizinzile, akukho ukushintshashintsha okubukhali endaweni eyodwa noma kwenye.Umkhiqizo Isisindo g XEAma-Blueberries 170 1Orenji 150 1Ama-cranberry 60 0.5Amagilebhisi 100 1.2I-Apricot 240 2Iphayinaphu 90 1Ipomegranate 200 1UMelon 130 1Ulamula 1 okuphakathi 0.3I-Plum 110 1Ama-Cherry 110 1I-Persimmon 1 isilinganiso 1I-Cherry emnandi 200 2I-Apple 100 1I-Watermelon 500 2I-currant emnyama 180 1I-Lingonberry 140 1I-currant ebomvu 400 2I-Mandarin orange 100 0.7Ama-raspberries 200 1Ugqumugqumu 300 2Sitrobheli sasendle 170 1Ama-Strawberry 100 0.5Pearl 180 2I-pepper emnandi 250 1Amazambane athosiwe 1 isipuni 0.5Utamatisi 150 0.5Ubhontshisi 100 2Iklabishi emhlophe 250 1I-Jerusalema artichoke 140 2UZucchini 100 0.5Ikholifulawa 150 1Amazambane abilisiwe 1 okuphakathi 1Isithombo 150 0.5Ithanga 220 1Izaqathi 100 0.5Ukhukhamba 300 0.5UBeetroot 150 1Amazambane abunjiwe 25 0.5Imikhiqizo yobisi kufanele idliwe nsuku zonke, mhlawumbe ntambama. Kulesi simo, hhayi amayunithi wesinkwa kuphela, kodwa futhi nephesenti lokuqukethwe kwamafutha kufanele kubhekwe nakho. Iziguli ezinesifo sikashukela zinconywa imikhiqizo yobisi enamafutha aphansi.Umkhiqizo Isisindo g / ivolumu ml XEU-ayisikhilimu 65 1Ubisi 250 1I-Ryazhenka 250 1I-Syrniki 40 1I-yogog 250 1Ikhilimu 125 0.5I-curd emnandi 200 2Amadombolo noshizi we-cottage shizi 3 pc 1I-yogog 100 0.5I-Cottage Cheese Casserole 75 1Lapho usebenzisa imikhiqizo yebhikawozi, udinga ukunaka isisindo somkhiqizo, usikle esikalini sikagesi.Ukusatshalaliswa kwe-XE phakathi nosukuEzigulini ezinesifo sikashukela, ikhefu phakathi kokudla akufanele libe lide, ngakho-ke i-17- 28XE (204- 336 g yama-carbohydrate) ngosuku kufanele isatshalaliswe izikhathi ezi-5-6. Ngaphezu kokudla okuyinhloko, kunconywa ukudla okulula okungajwayelekile. Kodwa-ke, uma izikhathi zokudla zidlulile, futhi i-hypoglycemia (ukwehlisa ushukela wegazi) ingekho, ungenqaba ukudla okulula. Asikho isidingo sokuguqukela kokunye okokudla noma ngabe umuntu ulimaza i-insulin ye-ultrashort.Ku-mellitus yesifo sikashukela, amayunithi esinkwa abalwa ekudleni ngakunye, futhi uma izitsha zihlanganiswa, kwisithako ngasinye. Emikhiqizweni enenani elincane lama-carbohydrate angagayeki (ngaphansi kwe-5 g nge-100 g yengxenye edliwayo), i-XE ayinakubhekwa.Ukuze izinga lokukhiqizwa kwe-insulin lingadluleli ngale kwemingcele ephephile, akumele kudliwe ngaphezu kwe-7XE ngokuhamba okukodwa. Ama-carbohydrate amaningi angena emzimbeni, kuba nzima ngokwengeziwe ukulawula ushukela. Ngokudla kwasekuseni kunconyelwa i-3-5XE, ngesidlo sasekuseni sesibili - i-2 XE, ngesidlo sasemini - i-6-7 XE, itiye lasemini - 2 XE, isidlo sakusihlwa - 3-4 XE, ubusuku - 1-2 XE. Njengoba ubona, iningi lokudla okuqukethe i-carbohydrate kumele kudliwe ekuseni.Uma inani eliphelile lama-carbohydrate laphenduka laba likhulu kunokuba lalihlelile, ukuze kugwenywe ukugxuma kumazinga kashukela esikhathini esithile ngemuva kokudla, kufanele kungeniswe inani elincane le-hormone. Kodwa-ke, kufanele kukhunjulwe ukuthi umthamo owodwa we-insulin esebenza ngokushesha akufanele wedlule amayunithi ayi-14. Uma i-glucose egazini ingadluli okujwayelekile, phakathi kokudla umkhiqizo okwenziwa ku-1XE ungadliwa ngaphandle kwe-insulin.Ochwepheshe abaningi basikisela ukusebenzisa kuphela i-2-2.5XE ngosuku (inqubo ebizwa ngokuthi ukudla okune-carbohydrate). Kulokhu, ngombono wabo, ukwelashwa kwe-insulin kungashiywa ngokuphelele.Imininingwane Yomkhiqizo weSinkwaUkuze wenze imenyu efanelekile yesifo sikashukela (kokubili ekwakhiweni nasevolumu), udinga ukwazi ukuthi mangaki amayunithi esinkwa aqukethwe emikhiqizweni ehlukahlukene.Ngemikhiqizo efakwa efektri, lolu lwazi lutholakala kalula. Umenzi kufanele akhombise inani lama-carbohydrate ku-100 g womkhiqizo, futhi le nombolo kufanele ihlukaniswe ngo-12 (inani lama-carbohydrate kumagremu ku-XE eyodwa) futhi ibalwe kususelwa enanini lonke lomkhiqizo.Kuzo zonke ezinye izimo, amatafula amayunithi esinkwa aba abasizi. Lawa mathebula achaza ukuthi ungakanani umkhiqizo uqukethe ama-12 g wama-carbohydrate, i.e. 1XE. Ukuze kube lula, imikhiqizo ihlukaniswe ngamaqembu ngokuya ngemvelaphi noma uhlobo (imifino, izithelo, ubisi, iziphuzo, njll.).Lezincwajana zikuvumela ukubala ngokushesha inani lama-carbohydrate ekudleni elikhethiwe ukusetshenziswa, ukudweba ukudla okulingene, ukubuyisela okunye ukudla nabanye, futhi ekugcineni, ukubala umthamo we-insulin odingekayo. Ngolwazi lokuqukethwe kwe-carbohydrate, abanesifo sikashukela bangakwazi ukudla okuncane okwenqatshelwe.Inani lemikhiqizo livame ukukhonjiswa hhayi kuphela kumagremu, kodwa futhi, ngokwesibonelo, izingcezu, izinkonkoni, izibuko, ngenxa yalokho kungadingekile ukuzikala. Kepha ngale ndlela, ungenza iphutha ngomthamo we-insulin.Ukudla okuhlukile kukhulisa kanjani ushukela?lezo ezinganyusi ushukela,amazinga kashukela asesilinganisweniukukhulisa ushukela ngokwezinga elikhulu.Isisekelo iqembu lokuqala Imikhiqizo iyimifino (iklabishi, isiraphu, utamatisi, ukhukhamba, upelepele obomvu nohlaza, i-zucchini, isitshalo seqanda, ubhontshisi wentambo, isithombo) kanye nemifino (sorrel, isipinashi, dill, iparsley, ulethisi, njll.). Ngenxa yamazinga aphansi kakhulu we-carbohydrate, i-XE ayibalwa yona. Ama-diabetes angasebenzisa lezi zipho zemvelo ngaphandle kwemikhawulo, futhi eluhlaza, futhi ebilisiwe, futhi kubhakwe, kokubili ngesikhathi sokudla main nangesikhathi sokudla okulula. Okuwusizo ikakhulukazi iklabishi, yona ngokwayo ebamba ushukela, ilususa emzimbeni.Izimila (ubhontshisi, uphizi, udali, ubhontshisi) ngendlela eluhlaza kuboniswa ngokuqukethwe okuphansi kwe-carbohydrate. 1XE nge-100 g yomkhiqizo. Kepha uma ubathambisa, khona-ke ukugcwaliswa kwe-carbohydrate kukhuphuka ngezikhathi ezi-2 kanti i-1XE isizobe sesikhona ku-50 g womkhiqizo.Ukuze ugweme ukwandisa ukuqoqwa kwama-carbohydrate ezitsheni zemifino ezenziwe ngomumo, amafutha (uwoyela, imayonnaise, ukhilimu omuncu) kufanele kufakwe kubo ngesilinganiso esincane.Ama-walnuts kanye nama-hazelnuts ayalingana nemidumba eluhlaza. I-1XE yama-g g 90. Amantongomane we-1XE adinga ama-85 g. Uma uxuba imifino, amantongomane nobhontshisi, uthola amasaladi anempilo futhi anempilo.Imikhiqizo efakwe kuhlu, ngaphezu kwalokho, ibonakala ngenkomba ephansi ye-glycemic, i.e. inqubo yokuguqulwa kwama-carbohydrate ibe yi-glucose iyahamba kancane.Amakhowe nenhlanzi edliwayo nenyama, efana nenyama yenkomo, awakufanelekeli ukudla okhethekile kwabanesifo sikashukela. Kepha amasoseji vele aqukethe ama-carbohydrate ngamanani ayingozi, ngoba isitashi nezinye izengezo zivame ukufakwa lapho efektri. Ukuze kukhiqizwe amasoseji, ngaphezu kwalokho, isosi livame ukusetshenziswa. Noma kunjalo, kumasoseji nososeji okuphekwe ngawo i-1XE yakheka ngesisindo esingu-160 g. Amoseji abhemile avela kwimenyu yabanesifo sikashukela kufanele angabandakanywa ngokuphelele.Ukugcotshwa kwama-meatballs ngama-carbohydrate kuyanda ngenxa yokufakwa kwesinkwa esithambile enyameni enamaminerali, ikakhulukazi uma kugcwele ubisi.Ngokuthosa, sebenzisa ama-breadcrumbs. Njengomphumela, ukuthola i-1XE, i-70 g yalo mkhiqizo kwanele.I-XE ayikho ku-1 isipuni samafutha sunflower naseqanda elilodwa.I-Butter buns 100 5Isinkwa esimhlophe 100 5Amafritter 1 1Isinkwa esimnyama 100 4Amabhadi 20 1Isinkwa se-Borodino 100 6.5I-Gingerbread 40 1Ama-Crackers 30 2Isinkwa samagatsha 100 3Amapancake 1 enkulu 1Ama-Crackers 100 6.5Amadombolo 8pcs 2I-pasta, ama-noodle 100 2Puff khekhe 35 1Pop Pop 30 2Oatmeal 20 eluhlaza 1Ufulawa we-Wholemeal 4 tbsp 2Millet 50 ubilisiwe 1Ibhali 50 ubilisiwe 1Amadombolo 30 2Ilayisi 50 ubilisiwe 1Ufulawa omuhle 2 tbsp 2Imana I-100 ebilisiwe 2I-baked khekhe 50 1Ibhali lePearl 50 ubilisiwe 1I-rye kafulawa 1 tbsp 1Ukolweni I-100 ebilisiwe 2Ama-Buckwheat groats 50 ubilisiwe 1Ku-mellitus yesifo sikashukela, kunconywa ukufaka esikhundleni samafutha ezilwane ngamafutha emifino . Lo mkhiqizo ungadliwa ngohlobo lwamafutha zemifino - umnqumo, ummbila, ufakwa, ithanga. Amafutha afafazwa kumantongomane, imbewu yethanga, ifilakisi nommbila.Ukudla okukhulisa ngokulingana ushukelaIn iqembu lesibili lemikhiqizo kufaka okusanhlamvu - ukolweni, i-oat, ibhali, amabele. Kwi-1XE, i-50 g yamabele noma yiluphi uhlobo iyadingeka. Okubaluleke kakhulu ukuvumelana komkhiqizo. Ngesilinganiso esilinganayo sama-carbohydrate amayunithi, iphalishi eselamanzi ugesi (ngokwesibonelo, i-semolina) ingena ngokushesha emzimbeni kunokuba i-powder engaqinile. Ngenxa yalokho, izinga le-glucose egazini kwimeko yokuqala landa ngesilinganiso esisheshayo ukwedlula kwesesibili.Kumele kwaziwe ukuthi okusanhlamvu okubilisiwe kuqukethe ama-carbohydrate angaphansi amahlandla ama-3 kunezinkozo ezomile lapho i-1XE ibumba kuphela i-15 g yomkhiqizo. I-Oatmeal ku-1XE idinga okuthe xaxa - 20 g.Okuqukethwe kwe-carbohydrate ephezulu kubuye kuvezwe ngesitashi (amazambane, ummbila, ukolweni), ufulawa ocolekile nefulawa ye-rye: 1XE - 15 g (isipuni esinegquma). Ufulawa oyi-coarse ungu-1XE ngaphezulu - ama-20 g. Kulokhu kuyacaca ukuthi kungani inani elikhulu lemikhiqizo kafulawa lihanjiswa ngesifo sikashukela. I-Flour nemikhiqizo evela kuyo, ngaphezu kwalokho, ibonakala ngenkomba ephezulu ye-glycemic, okungukuthi, ama-carbohydrate aguqulwa ngokushesha kube ushukela.Izinkomba zobunikazi zihlukile ama-crackers, ama-breadcrumbs, amakhukhi omile (ama-crackers). Kepha kukhona isinkwa esengeziwe ku-1XE esilinganisweni sesisindo: 20 g wesinkwa esimhlophe, esimnyama no-pita, 25 g omnyama no-30 g we-bran. I-30 g izokala iyunithi yesinkwa, uma ubhaka ama-muffin, ama-pancake ama-pancake noma ama-pancake. Kepha kufanele sikhumbule ukuthi ukubalwa kwamayunithi esinkwa kumele enzelwe inhlama, hhayi umkhiqizo ophelile.I-pasta ephekiwe (1XE - 50 g) iqukethe ama-carbohydrate amaningi. Emgqeni we-pasta, kungakuhle ukuthi ukhethe lawo enziwa kusuka kufulawa we-carbohydrate ongaphansi.Ubisi nezinto zalo ezitholwayo nazo zingokwesigaba sesibili semikhiqizo. Ku-1XE ungaphuza ingilazi eyodwa yobisi engama-250, i-kefir, iyogathi, ubisi olubilisiwe olubilisiwe, ukhilimu noma iyogathi yanoma yikuphi okuqukethwe kwamafutha. Ngokuqondene noshizi wasendlini, uma okuqukethwe kwawo kungaphansi kwama-5%, akudingi ukuthi kubhekwe nakho konke. Okuqukethwe kwamafutha koshizi kanzima kufanele kube ngaphansi kwama-30%.Imikhiqizo yeqembu lesibili labanesifo sikashukela kufanele idliwe ngemikhawulo ethile - uhhafu wengxenye evamile. Ngaphezu kwalokhu okungenhla, lokhu kufaka nommbila namaqanda.Ukudla okune-carbohydrate ephezuluPhakathi kwemikhiqizo ekhulisa kakhulu ushukela (iqembu lesithathu)indawo eholayo amaswidi . Amathisipuni ama-2 kuphela (ushukela) we-10 - futhi esesivele eyi-1XE. Isimo esifanayo ne-ujamu noju. Kukhona ushokolethi omningi kanye ne-marmalade ku-1XE - 20 g .. Akufanele uthathwe ngoshokoledi onesifo sikashukela, ngoba nge-1XE idinga kuphela ama-g .. Ushukela wezithelo (i-fructose), obhekwa njengesifo sikashukela, nawo awusiwo ipanacea, ngoba 1XE ifomu le-12 g. ukuhlanganisa ufulawa we-carbohydrate noshukela ucezu lwekhekhe noma uphaya uzuza ngokushesha i-3XE. Ukudla okuningi okunoshukela kunenkomba ephezulu ye-glycemic.Kepha lokhu akusho ukuthi amaswidi kufanele akhishwe ngokuphelele ekudleni.Isphephe, ngokwesibonelo, isisindo esimnandi se-curd (ngaphandle kwama-glaze namagilebhisi omile, kuyiqiniso). Ukuze uthole i-1XE, uyidinga engange-100 g.Kuyamukeleka futhi ukudla i-ayisikhilimu, eyi-100 g equkethe i-2XE. Ukuthandwa kufanele kunikezwe kumamaki aqukethe ukhilimu, ngoba amafutha akhona lapho avimbela ukumuncwa kwama-carbohydrate ngokushesha kakhulu, futhi, ngenxa yalokho, izinga likashukela egazini likhuphuka ngejubane elifanayo elifanayo. I-ayisikhilimu yezithelo, enamajusi, kunalokho, ingena ngokushesha esiswini, ngenxa yalokho kugcotshiswa ushukela wegazi. Le dessert ilusizo kuphela kwi-hypoglycemia.Kwabanesifo sikashukela, amaswidi ajwayele ukwenziwa ngesisekelo soshukela. Kepha udinga ukukhumbula ukuthi abanye ababambela ushukela bakhuphula isisindo.Njengoba uthenge ukudla okumnandi okwenziwe okokuqala ngqa, kufanele kuhlolwe - yidla ingxenye encane bese ulinganisa izinga le-glucose egazini.Ukuze ugweme zonke izinhlobo zezinkinga, amaswidi alungiswa kangcono ekhaya, ekhetha inani elifanele lemikhiqizo yomthombo.Hlukana nokusetshenziswa noma ukhawulele ngangokunokwenzeka futhi ibhotela namafutha zemifino, isaladi, ukhilimu omuncu, inyama enamafutha nenhlanzi, inyama ekheniwe nenhlanzi, utshwala. Lapho upheka, kufanele ugweme indlela yokuthosa futhi kungakuhle ukuthi usebenzise izitsha ongapheka ngazo ngaphandle kwamafutha.Imikhiqizo ye-OmnidirectionalIzithelo namajikijolo kuthinta ushukela wegazi ngezindlela ezihlukile. Ama-Lingonberry, ama-blueberries, amajikijolo, amajikijolo, ama-raspberry, kanye nama-currants akunangozi kuma-diabetes (1 XE - 7-8 wezipuni). Lemons zingabesigaba esifanayo - 1XE - 270 g. Kepha amapomegranate, amakhiwane, i-kiwi, umango, umpe, uphizi, ama-apula we-12 g wama-carbohydrate adinga kuphela isithelo esincane se-1. Ubhanana, i-cantaloupe, ikhabe, nephayinaphu nakho kuphakamisa amazinga kashukela egazini. Amagrawberry, amagilebhisi anokuma okuphakathi kulayini. Ukufeza i-1XE ungadla ama-10-15 ama-pcs.Udinga ukwazi ukuthi izithelo nama-amajikijolo ane-asidi kugaya kancane kunokuneshukela, futhi ngenxa yalokho akuholeli ekugxumeni okubukhali kushukela wegazi.Ama-salad wezithelo afakwe amantongomane achobozekile futhi ayoliswe nge-yogurt ayazuzisa kwabanesifo sikashukela.Ama-diabetesics omisiwe wezithelo kufanele adle kancane. 12 g wama-carbohydrate anika ama-10 ama-pcs. omisiwe, ama-3 ama-PC. ama-apricots omisiwe nama-prunes, 1 pc. amakhiwane. Okuhlukile ngama-apula (1XE - 2 tbsp. L.).Izaqathe namabhete (1XE - 200 g) avelele phakathi kwezilimo eziyimpande ngokuqukethwe okuncane kwe-carbohydrate. Izinkomba ezifanayo zibonisa ithanga. Kumazambane naseJerusalema artichoke, i-XE iyiphindwe kathathu. Ngaphezu kwalokho, ukugcotshwa kwama-carbohydrate kuya ngokuthi indlela yokulungiselela. Ku-puree 1XE kutholakala isisindo esingama-90 g, kumazambane abilisiwe wonke - ku-75 g, ku-fried - kuma-35 g, kuma-chips - kuphela kuma-25 g. Isitsha sokugcina sithinta nezinga lokukhuphuka kweglue egazini. Uma ukudla amazambane kungamanzi, khona-ke le nqubo yenzeka ngokushesha, yize ngokuvamile noma iliphi amazambane lingelelo qembu lemikhiqizo enenkomba ephezulu ye-glycemic.Ngokukhetha, abanesifo sikashukela kufanele futhi bangene neziphuzo, bakhethe kuphela lezo ezingenawo ama-carbohydrate, noma abanazo ngamanani amancane. Iziphuzo ezimnandi azikhishwa.Ngobuningi obukhulu, ungaphuza kuphela amanzi angenalutho ngegesi noma ngaphandle kwegesi. Isoda enoshukela ingaqabukela ngokweqile, ngoba i-1XE isivele itholakala engxenyeni yengilazi. Amajusi wezithelo amukelekile, kepha yilawo kuphela abonakala ngenkomba ephansi ye-glycemic (i-grapefruit), kanye netiye (ikakhulukazi eluhlaza) nekhofi ngaphandle koshukela no-ukhilimu.Ngesifo sikashukela, kuyakhuthaza ukusetshenziswa kwamajusi asanda kufakwa, ikakhulu lawo imifino. Ku-1 XE, ungaphuza u-2,5 tbsp. iklabishi, 1.5 tbsp. utamatisi, 1 tbsp. i-beetroot nejusi karoti. Phakathi kwamajusi wezithelo, okuqukethe i-carbohydrate okuncane kakhulu yi-grapefruit (1,4 tbsp. I-1XE). Nge-orange, i-cherry, ujusi we-apula, i-1XE iyaqashwa engxenyeni yengilazi, ujusi wamagilebhisi - kusuka kumthamo omncane kakhulu. I-Kvass nayo iphephe ngokulingana nesifo sikashukela (1XE - 1 tbsp.).Iziphuzo zezezimboni (iziphuzo ezithambile, i-cocktails eyenziwe ngomumo, i-citro, njll.)p.) aqukethe inani elikhulu lama-carbohydrate nezinto eziyingozi, ngakho-ke akufanele kudakwe iziguli ezinesifo sikashukela. Kepha ungaphuza iziphuzo ezikhundleni ezinoshukela, ukhumbula ukuthi lezi zinto zandisa isisindo.Ungafunda okuningi ngeqiniso lokuthi awukwazi ukudla nokuphuza ngesifo sikashukela.Ekuphetheni - itafula eliwusizo lokuqukethwe kwamayunithi wesinkwa kufulawa nemikhiqizo yokusanhlamvu, amajikijolo, izithelo nemifino.Ukubala amayunithi wesinkwa kunzima ngesikhathi esifushane kakhulu. Iningi labanesifo sikashukela balinganisela inani le-XE emikhiqizweni esemshinini, ngaphandle kokuthi baphendukele kumanyuwali nedatha esephaketheni. Lokhu kuyabasiza ukuba bakwazi ukubala kahle umthamo we-insulin futhi banamathele ekudleni okunqunywe ngudokotela.Umqondo weyunithi lesinkwa noma i-XE efingqiwe wethulwa ukwenza lula ukulawula inani lama-carbohydrate adliwayo. Namuhla, kunezikole ezikhethekile zabantu abanesifo sikashukela abanokuqeqeshwa okudingekayo okuhlinzekwa ngabasebenzi abaqeqeshiwe ngokukhethekile. Ngakho-ke, ngokwesibonelo, abantu abanesifo sikashukela banikezwa amatafula ukubala ukusetshenziswa kwansuku kwamayunithi esinkwa, kuye ngezimpawu zomuntu ngamunye wabo.Kunconywa ukuthi ubheke nodokotela wakho mayelana nokuthi mangaki amayunithi esinkwa owadingayo uqobo, kepha inani lawo elilinganisiwe lingabonakala kutafula elingezansi.Izinhlobo zeziguli ezinesifo sikashukela sohlobo 1. Inani elilinganisiwe le-XE ngosuku.Isiguli esinesifo sikashukela sinokukhuluphala kakhulu, esidinga ukulungiswa kokudla (izidakamizwa). 6-8Isiguli sikashukela sikhuluphele. 10Isisindo sesiguli esinesifo sikashukela silinganiselwe, futhi uphila impilo yokuhlala. 12-14Isiguli esinesifo sikashukela sinesisindo somzimba esijwayelekile, kepha siphila impilo yokuhlala. 15-18Isiguli esinesifo sikashukela sinesisindo somzimba esijwayelekile, futhi senza imisebenzi yokuvivinya umzimba ngokulinganisela nsuku zonke, ngokwesibonelo, esihambisana nomsebenzi. 20-22Isisindo somzimba womuntu sincane, futhi ngasikhathi sinye wenza umsebenzi osindayo womzimba. 25-30XE - imele "iyunithi lesinkwa".1 XE inyusa izinga likashukela egazini ngo-1.7-2.2 mmol / l.1 XE - inani lanoma yimuphi umkhiqizo oqukethe i-10g yama-carbohydrate angahlanzekile, kepha ngaphandle kokucabanga ngezinto ezi-ballast.Ukuthimba iyunithi le-1 lesinkwa, i-insulin iyadingeka emayunithi ama-1-4.Manje ususazi isibalo esilinganiselwe sezunithi zesinkwa osidingayo nsuku zonke.Kepha emva kwalokhu kuphakama umbuzo "Ungawahumusha kanjani amanani we-XE enombolweni edingekayo yemikhiqizo?" . Ungathola impendulo yalo mbuzo etafuleni elikhethekile elingezansi, elinconyelwe ukusetshenziswa ngabantu abanesifo sikashukela.Imikhiqizo Ukuhambisana 1XELinganisa Ivolumu noma isisindo KcalImikhiqizo yokusanhlamvu nemikhiqizo kafulawa- imvubelo 25 g 135Noma yikuphi ukubekisa (ne-semolina *)1 tbsp. ukhezo ngesilayidi- irayisi (iphalishi / eluhlaza) 1 tbsp. / 2 tbsp. ukhezo ngesilayidi 15/45 g 50-60- okubilisiwe (iphalishi) 2 tbsp. ukhezo ngesilayidi 50 g 50-601.5 tbsp. nezinkezo 20 g 55- abilisiwe 3-4 tbsp. nezinkezo 60 g 55Isitashi (amazambane, ukolweni, ummbila) 1 tbsp. ukhezo ngesilayidi 15 g 50Ukolweni bran 12 tbsp. nezinkezo ezine-slide 50 g 135Amapancake 1 enkulu 50 g 125I-khekhe 50 g 55Isibonelo XE Ukudla Isiguli SikashukelaNoma yimuphi umkhiqizo wokudla uqukethe ama-carbohydrate ayi-12-15, alingana neyunithi eyodwa yesinkwa.I-XE eyodwa inyusa ushukela wegazi ngenani elithile, elingama-2,8 mmol / L.Kulesi sikhombisi, ama-2 PIECES we-insulin ekhishiwe ayadingeka.Imenyu ngosuku lokuqala:ngesidlo sasekuseni: 260 g yeklabishi entsha nesaladi karoti, ingilazi yetiye,kwasemini, isobho lemifino, i-compote yezithelo eyomisiwe,kwesidlo sakusihlwa: inhlanzi eshisiwe, i-kefir enamafutha angama-250 ml,Tea, amakhompiyutha kanye nekhofi kuthathwa ngaphandle koshukela.Imenyu ngosuku lwesibili:ngesidlo sasekuseni: 250 g kaphethiloli ne-apula isaladi, inkomishi yekhofi enobisi,kwasemini: i-borsch elula ne-compote yezithelo,isidlo sakusihlwa: 260 g yogathi ye-oatmeal ne-unsweetened.Imenyu ngosuku lwesithathu:ibhulakufesi: 260 g wephalishi le-buckwheat, ingilazi yobisi olunamafutha amancane,kwasemini: isobho lezinhlanzi no-250 ml we-kefir ephansi,kwesidlo sakusihlwa: isaladi ne-apula neklabishi, ikofi.Lesi yisibonelo sokudla okusekelwe kwi-XE sokuqonda okujwayelekile.Kusebenzisa inani lale mikhiqizo kunganciphisa ngempumelelo umthwalo osendleleni yokugaya ukudla bese wehlise isisindo.Kubantu abanesifo sikashukela sanoma yiluphi uhlobo, ukudla imifino kufanelekile. Kuyadingeka ukuqinisekisa ukuthi inani elibekiwe lamaprotheni linikezwa nsuku zonke emzimbeni. Ukuntuleka kwamaprotheni kunxephezelwa kalula yizinkabi ezinkulu ezingama-8 zoshizi wemvelo wekotishi.Odokotela baxwayisa ngokuthi ukubulawa yindlala kuyingozi enkulu kwabanesifo sikashukela. Ukudla okungenamsoco kungadala ukusabela okungekuhle komzimba ngenxa yokuntuleka kwama-carbohydrate. Esimweni esinjalo, kunzima ukuguqula amazinga kashukela egazini abe ngokwejwayelekile.Ukudla okungcono kakhulu kwesifo sikashukela ukunciphisa inani elisetshenziswayo:imifino emisha nezithelo ezingafakiwe,izinhlobo ezinamafutha zenyama.Qiniseka ukuthi ubheka isimo sakho se-psycho-ngokomzwelo namaphethini okulala.Njengoba wazi, yilokho kuphela ukudla okuqukethe ama-carbohydrate okwandisa amazinga kashukela egazini. Okusho ukuthi, uma udla isamishi ngamafutha, ngemuva kwemizuzu engama-30 kuya kwengama-40 izinga likashukela wegazi likhuphuka, futhi lokhu kuqhamuka esinkwa, hhayi ebhotheni. Uma i-sandwich efanayo ingasakazeki ngebhotela, kodwa ngoju, khona-ke izinga likashukela lizokhuphuka ngisho nangaphambi kwalokho - emizuzwini eyi-10-15, kuthi emva kwemizuzu engama-30 kuya kube khona igagasi lesibili lokukhuphuka kweshukela - selivele lisuka kusinkwa. Kepha uma kusuka esinkwaleni ushukela wegazi ukhuphuka kahle, khona-ke kusuka kuju (noma ushukela), njengoba besho, bagxuma, okulimaza kakhulu isiguli esinoshukela. Futhi konke lokhu kungenxa yokuthi isinkwa singesama-carbohydrate ahamba kancane, noju noshukela kwabokugaya okusheshayo.Kepha kanjani nokho ukunquma kahle isilinganiso esifanele semikhiqizo equkethe ama-carbohydrate? Ngemuva kwakho konke, bonke bahluke kakhulu phakathi kwabo ezimeni zabo ezilusizo nezilimazayo, ekwakhekeni, nakuqukethwe kwekhalori. Ukukala nganoma iyiphi indlela yasekhaya ethuthukisiwe, ngokwesibonelo, ngesipuni noma ingilazi enkulu, lezi zinhlaka zokudla ezibaluleke kakhulu azinakwenzeka. Ngendlela efanayo, kunzima ukuthola ivolumu edingekayo yesimo semihla ngemihla semikhiqizo. Ukwenza lula umsebenzi, abasebenza ngokudla okunempilo beze nohlobo oluthile lweyunithi ejwayelekile - iyunithi lesinkwa okukuvumela ukuthi ucabange ngokushesha inani le-carbohydrate yomkhiqizo.Imithombo ehlukahlukene ingayibiza ngendlela ehlukile: iyunithi lesitashi, iyunithi ye-carbohydrate, okunye okuguquliwe, njll. Lokhu akushintshi umongo, kuyinto eyodwa futhi yinto efanayo. Igama elithi "iyunithi lesinkwa" (isifinyezo XE) livame kakhulu. I-XE yethulwe iziguli ezinesifo sikashukela ezithola i-insulin. Ngempela, kubaluleke kakhulu kubo ukuthi babone ukudla nsuku zonke kwama-carbohydrate ahambelana ne-insulin elimele, ngaphandle kwalokho kungenzeka ukugxuma okubukhali kumazinga kashukela wegazi (hyper- noma hypoglycemia). Ngenxa yentuthuko Izinhlelo ze-XE iziguli ezinesifo sikashukela zathola ithuba lokwenza imenyu ngokunembile, esikhundleni sokushintsha okunye kokudla okuqukethe ama-carbohydrate nabanye.I-XE - ifana nohlobo “lwesipuni” olinganiselwe olungejwayelekile lokubala ama-carbohydrate. Ngoba iyunithi elilodwa lesinkwa uthathe i-10-12 g yama-carbohydrate angagayeki. Kungani isinkwa? Ngoba iqukethe kucezu olu-1 lwesinkwa esinesisindo esingu-25. Lesi yisiqeshana esijwayelekile, esitholakala uma usika ipuleti eliwu-1 cm obukhulu kusuka kwesinkwa esisimo ngendlela yezitini bese usihlukanisa phakathi - njengoba isinkwa sivame ukusikwa ekhaya nasendaweni yokudlela.Emithonjeni ehlukene kunezibalo ezihlukile kancane zokuqukethwe kwe-carbohydrate ku-1 XE - 10-15 g. Kubalulekile ukwazi ukuthi i-XE akufanele ikhombise noma iyiphi inombolo echazwe ngokuqinile, kepha isebenza njengokubalwa kokubala ama-carbohydrate adliwe ekudleni, okuvumela ukuthi ukhethe umthamo odingekayo we-insulin. Usebenzisa uhlelo lwe-XE, ungashiya isisindo sokudla okuhlala njalo.I-XE ikuvumela ukuthi unqume inani lama-carbohydrate kuphela ngosizo lokubheka phansi, ngosizo lwemiqulu evumelana nokuqonda (ucezu, ingilazi, ucezu, isipuni, njll.), Ngaphambi kwesidlo sasekuseni, isidlo sasemini noma isidlo sakusihlwa. Ngemuva kokuthola ukuthi uzodla malini nge-XE ekudleni ngakunye, ngokulinganisa ushukela wegazi lakho ngaphambi kokudla, ungafaka umthamo ofanele we-insulin oyisebenzisayo bese ubheka ushukela wakho wegazi ngemuva kokudla. Lokhu kuzosusa inani elikhulu lezinkinga ezisebenzayo nezengqondo futhi kusonge isikhathi sakho ngokuzayo.I-XE eyodwa, enganxephezelwa yi-insulin, ngokwesimo inyusa amazinga kashukela wegazi ngesilinganiso se-1.5-1.9 mmol / L futhi idinga cishe i-1-4 IU ye-insulin yokutholwa, engatholwa kudayari yakho yokuzihlola.Cabanga ukuthi unganquma kanjani inani le-XE emikhiqizweni ehlukahlukene.Ucezu olulodwa lwesinkwa (omnyama nomhlophe, kodwa hhayi ibhotela) = 1 XE. Lesi isiqephu sesinkwa esivamile kunazo zonke osinqume ngokuzenzakalelayo eselungeni lwesinkwa. Uma ngabe le ngxenye yesinkwa isomile, i-cracker esetshenziswayo isazoqhubeka ilingane ne-1 XE, ngoba kuphela amanzi asebekhulile, futhi wonke ama-carbohydrate asele endaweni.Manje khetha le e-cracker bese uthola u-1 tbsp. a ziwuthenga ngezipuni of iscrumbs nakho konke okufanayo 1 XE.1 XE ku-1 tbsp. ziwuthenga ngezipuni kafulawa noma isitashi.Uma uthatha isinqumo sokwenza ama-pancake noma amaphayi ekhaya, yenza ukubala okulula: ngokwesibonelo, izipuni ezi-5 zikafulawa, amaqanda ama-2, amanzi, i-sweetener. Kuyo yonke le mikhiqizo, ufulawa kuphela uqukethe i-XE. Bala ukuthi mangaki ama-pancake abhakwe. Ngokwesilinganiso, kutholakala okuhlanu, khona-ke ipancake eyodwa izoqukatha i-1 XE. Uma ufaka ushukela enhlamayini, hhayi obambele, bese uyibala.Ku-3 tbsp. wezipuni zepasta ephekiwe ziqukethe 2 XE. Ipasta yasendlini inefayibha eningi kunokungenisiwe, futhi, njengoba uyazi, ama-carbohydrate angasebenzi kahle azuzisa kakhulu umzimba.I-1 XE iqukethe ku-2 tbsp. nezinkezo kwanoma ikuphi okusanhlamvu okuphekwe. Esigulini esinohlobo I sikashukela i-mellitus, uhlobo lokudla okusanhlamvu alubalulekile kunesilinganiso salo. Impela, ithani le-buckwheat liqukethe ama-carbohydrate athe xaxa kunethani lelayisi, kepha akekho umuntu odla iphalishi ngamathani. Ngaphakathi kwepuleti elilodwa, umehluko onjalo udabukisa kangangokuba unganakwa. I-Buckwheat ayisiyinhle futhi ayimbi kangako kunanoma ikuphi okunye okusanhlamvu. Emazweni lapho i-buckwheat ingakhuli, kuyanconywa irayisi kwiziguli ezinesifo sikashukela.1 tbsp. isipuni sikashukela ogayiwe = 1 XE. Cabanga uma ungeza izingcezu ezi-3-4 zoshukela ocoliweyo kuma-pancake, njll = 1 XE (sebenzisa uma kwenzeka kuyi-hypoglycemia).Ingxenye eyodwa ye-ayisikhilimu iqukethe cishe i-1.5-2 XE (65-100 g). Masiyithathe njenge-dessert (okungukuthi, kufanele uqale udle isidlo sasemini noma isaladi leklabishi, bese - nge-dessert - emnandi).Lapho-ke ukumunyiswa kwama-carbohydrate kuzohamba kancane.Ezigulini ezinesifo sikashukela sohlobo II i-mellitus, kulabo abakhuluphele, nakulabo ngasiphi isizathu abangafuni ukuchitha isikhathi benza zonke izinhlobo zokubala nokuzihlola, kunconywa ukuthi bangabandakanyi imikhiqizo equkethe ama-carbohydrate angagayeki ekudleni okuhlala njalo futhi bayeke bayeke izimo ze-hypoglycemic.Amarekhodi we-XE adinga amazambane. Izambane elilodwa eliyisilinganiso = 1XE. Kuya ngendlela yokulungiselela, kuphela isilinganiso sokufakwa kwe-carbohydrate esiswini siyashintsha. Indlela esheshayo ukwandisa ushukela wegazi kusuka kumazambane abunjiwe emanzini, kancane - amazambane athosiwe.Ezinye izilimo eziyimpande zinganakwa uma uzisebenzisa ekudleni kwakho ngamanani angeqi ku-1 XE: izaqathi ezintathu ezinkulu = 1 XE, ibhungane elilodwa elikhulu = 1 XE.Amanzi amaminerali noshukela wokudla awunayo i-XE. Kepha amanzi ajwayelekile amnandi akhazimulayo ne-lemade kufanele acatshangwe.Izitsha zenyama eziqukethe ufulawaInyama yepayi Ngaphansi kwe-1 pcI-cutlet 1 pc isilinganisoAmasoseji, amasoseji abilisiwe 2 ama-PC 160 gAma-carbohydrate akhanyisiweUshukela ohlanganisiwe * 1 tbsp. ukhezo ngaphandle kwesilayidi, 2 tsp 10 g 50Jam, sithandwa 1 tbsp. ukhezo, 2 tsp ngaphandle kwesilayidi 15 g 50Ushukela wezithelo (i-fructose) 1 tbsp. isipuni 12 g 50ISorbitol 1 tbsp. isipuni 12 g 50Peas (ophuzi nohlaza, okheniweyo futhi okusha) 4 tbsp. nezinkezo ezine-slide 110 g 75Ubhontshisi, Ubhontshisi I-7-8 Ubuciko. nezinkezo 170 g 75Ubhontshisi (ubhontshisi omnandi)3 tbsp. nezinkezo ezine-slide 70 g 75- ku-cob 0.5 enkulu 190 g 75Ishubhu ebilisiwe, ebhakwe- amazambane abunjiwe * isilungele ukudla (emanzini) 2 tbsp. nezinkezo ezine-slide 80 g 80- okuthosiwe, okuthosiwe 2-3 tbsp. nezinkezo (ama-pcs ayi-12) 35 g 90Muesli 4 tbsp.nezinkezo nge top 15 g 55UBeetroot 110 g 55I-Soybean powder 2 tbsp. nezinkezo 20 gAmahlumela eRutabaga, abomvu namaBrussels, amalikhi, upelepele obomvu, i-zucchini, izaqathe ezingavuthiwe, isilimo esidliwayo esinamagatsha anamanzi 240-300 gIzaqathi eziphekiwe 150-200 gI-Apricot (igobekile / igobekile) 2-3 okuphakathi 120/130 g 50Uphayinaphu (ngethanga) 1 isiqeshana esikhulu 90 g 50Owolintshi (ngaphandle kw peel / nge-peel) 1 okuphakathi 130/180 g 55I-Watermelon (nge-peel) 1/8 ingxenye 250 g 55I-Banana (ngaphandle kwe-peel / ne-peel) 0.5 pc usayizi ophakathi 60/90 g 50UCherry (ngemigodi) 12 ezinkulu 110 g 55Amagilebhisi * Ama-10 ama-PC usayizi ophakathi 70-80 g 50Pearl 1 omncane 90 g 60Sitrobheli sasendle 8 tbsp. nezinkezo 170 g 60Kiwi 1 pc usayizi ophakathi 120 g 55Ama-Strawberry 10 okuphakathi 160 g 50Ulamula 150 gAma-raspberries 12 tbsp. nezinkezo 200 g 50Ama-Tangerines (ngaphandle kwe-peel / nge-peel) Ama-2-3 ama-PC. okuphakathi noma okuphezulu 120/160 g 55Peach (pitched / pitched) 1 pc isilinganiso I-130/40 g 50Amapulamu aluhlaza okwesibhakabhaka (angenazithombo / agobekile) 4 pc omncane 110/120 g 50I-currant emnyama 6 tbsp. nezinkezo 120 gI-Persimmon 1 isilinganiso 70 gI-Cherry Emnandi (enemigodi) Ama-10 ama-PC 100 g 55Ama-Blueberries, ama-blueberries 8 tbsp. nezinkezo 170 g 55I-Apple 1 isilinganiso 100 g 60Izithelo ezomile 20 g 50Amajusi wemvelo (100%), ngaphandle koshukela ongeziwe- Amagilebhisi * 1/3 inkomishi 70 g- i-apula, ukhilimu 1/3 inkomishi 80 ml- I-cherry 0.5 inkomishi 90 g- amawolintshi 0.5 inkomishi 110 g- utamatisi 1.5 izinkomishi 375 ml- isanqante, i-beetroot 1 inkomishi 250 mlI-kvass, ubhiya 1 inkomishi 250 mlCoca-Cola, Pepsi Cola * 0.5 inkomishi 100 mlImbewu namantongomane- amantongomane nge-peel Ama-45 ama-PC. 85 g 375- ama-walnuts 0.5 obhasikidi 90 g 630- ama-hazelnuts 0.5 obhasikidi 90 g 590- ama-alimondi 0.5 obhasikidi 60 g 385- amakati kashew 3 tbsp. nezinkezo 40 g 240- Imbewu sunflower ngaphezu kwe-50 g 300- ama-pistachios 0.5 obhasikidi 60 g 3851 ingilazi = 250 mlImbobo eyi-1 = 250 ml1 mug = 300 ml.* Akunconyelwe ukuthi kwabanesifo sikashukela basebenzise yonke imikhiqizo ekhonjiswe yi-asterisk, ngoba banenkomba ephezulu ye-glycemic.Amagama amadala "ancike ku-insulin" kanye nesifo sikashukela esizimele "i-World Health Organisation asikaze asasetshenziswa ngenxa yomehluko ohlelweni lokuthuthuka kwalezi izifo ezimbili ezahlukahlukene futhi ukubonakaliswa kwabo ngakunye, kanye neqiniso lokuthi esigabeni esithile empilweni yeziguli, ukuguquka kusuka kwifomu elincike ku-insulin kuye kufomu lokuncika ngokuphelele ekuphathweni kwe-insulin nokuphathwa impilo yonke kwemijovo yaleli hormone kungenzeka.Izici zesifo sikashukela sohlobo IIAmacala wokuphazamiseka kwe-metabolic of carbohydrate nawo ahlotshaniswa ne-T2DM, ephelezelwa womabili ama-insulin ukumelana (ukungasebenzi kahle kwemiphumela eyanele ye-insulin yangaphakathi noma yangaphandle kwezicubu) nokukhiqizwa okungalungile kwe-insulin yawo ngokwama degree ahlukahlukene okuhlobana phakathi kwabo. Lesi sifo siyanda, njengomthetho, kancane, futhi ngamacala angama-85% atholakala kubazali. Ngomthwalo wefa, abantu abangaphezu kweminyaka engu-50 ubudala bagula nge-T2DM cishe ngaphandle kokukhetha.Ukuvezwa kwe-T2DM kunomthelela kulokhu ukukhuluphala , ikakhulukazi uhlobo lwesisu, nge-predominance yama-visceral (angaphakathi), futhi hhayi amafutha angenasisekelo.Ubudlelwano phakathi kwalezi zinhlobo ezimbili zokuqokelelwa kwamafutha emzimbeni bungabonakala ngokuhlolwa kwe-bio-impedance ezikhungweni ezikhethekile, noma (ngokulinganisa kakhulu) abahlaziyi bezilinganiso zamafutha omndeni ngomsebenzi wokulinganisa inani elithile lamafutha we-visceral.Ku-T2DM, umzimba womuntu onamafutha, ukuze unqande ukumelana ne-tisulin insulin, uphoqelelwa ukuba ulondoloze inani elikhulayo le-insulin egazini uma liqhathaniswa nokujwayelekile, okuholela ekunciphiseni kwezindawo ezigcinwe ngokugcotshwa kwe-pancreatic zokukhiqizwa kwe-insulin. Ukumelana ne-insulin kunomthelela ekutholeni okwandayo kwamafutha agcwele futhi anganele.Esigabeni sokuqala sokuthuthuka kwe-T2DM, inqubo ibuyela emuva ngokulungisa izondlamzimba kanye nokwazisa ukusebenza komzimba okungenzeka ngaphakathi kokungeziwe (kufinyelela ezingeni lokudla okuyisisekelo kanye nomsebenzi ojwayelekile wasendlini nowokukhiqiza) ukusetshenziswa nsuku zonke kwama-200-250 kcal wamandla kwimodi yokuzivocavoca ye-aerobic, ehambelana cishe nomsebenzi onjalo womzimba:ukuhamba i-8 kmUkuhamba nge-Nordic 6 km4 km ukugijima.Ungadla ama-carbohydrate amaningi ngohlobo lwesifo sikashukela IIUmgomo oyinhloko wokudla okudla ekudleni kwe-T2DM ukuncishiswa kokuphazamiseka kwe-metabolic kuya kokujwayelekile, lapho ukuzivivinya okuthile kuyadingeka esigulini ngokushintsha kwendlela yokuphila.Ngokushintshwa ngokwejwayelekile kwamazinga kashukela egazini ezigulini, zonke izinhlobo zemetabolism ziyathuthuka, ikakhulukazi, izicubu ziqala ukuthola kangcono i-glucose, futhi (kwezinye iziguli) izinqubo ezilandelanayo (zokuvuselela) kumanyikwe ziba khona. Esikhathini sangaphambi kwe-insulin, ukudla kwakuwukuphela kwendlela yokwelapha isifo sikashukela, kodwa inani layo alizange linciphe esikhathini sethu. Isidingo sokuyalela izidakamizwa ezinciphisa ushukela ngendlela yamathebulethi aphakama (noma ephikelela) kuphela uma okuqukethwe kweglucose ephezulu kunganciphi ngemuva kwekhambi lokwelashwa nokudla okujwayelekile kwesisindo somzimba. Uma izidakamizwa ezinciphisa ushukela zingasizi, udokotela unquma ukwelashwa kwe-insulin.Izimpawu eziphambili nezimpawu zesifo sikashukela ezinganeni. Izizathu zokwenzeka nokuvimbelaKwesinye isikhathi iziguli zigqugquzelwa ukuba zilahle ngokuphelele ushukela olula, kepha izifundo zokwelapha aziqinisekisi le kholi. Ushukela ekwakhiweni kokudla kwandisa i-glycemia (ushukela egazini) akukho ephakeme kunesilinganiso esilinganayo sesitashi kumakhalori nesisindo. Ngakho-ke, amathiphu wokusebenzisa amatafula awekholeki. inkomba ye-glycemic (I-GI) imikhiqizo, ikakhulukazi njengoba ezinye iziguli ezine-T2DM zinokuphelelwa ngokuphelele noma okuqinile kwamaswidi kungabekezelelwa kahle.Ngezikhathi ezithile, uswidi noma ikhekhe elidliwayo akuvumeli isiguli ukuba sizwe ukuthi siphansi (ikakhulukazi njengoba lungekho). Okubaluleke kakhulu kunemikhiqizo ye-GI inani labo eliphelele, ama-carbohydrate aqukethwe kuzo ngaphandle kokuhlukanisa kube lula futhi kuyinkimbinkimbi. Kepha isiguli sidinga ukwazi inani eliphelele lama-carbohydrate asetshenziswa ngosuku, futhi udokotela ohlanganyelayo kuphela ongabeka lesi simo esijwayelekile, ngokususelwa ekuhlolweni nasekubukweni. Ku-mellitus yesifo sikashukela, inani lama-carbohydrate ekudleni kweziguli lingancishiswa (lize lifinyelele kuma-40% kilojoule esikhundleni se-55% evamile), kepha hhayi eliphansi.Njengamanje, ngokuthuthukiswa kwezicelo zezingcingo eziphathwayo, ezivumela, ngamanothi alula, ukuthola inani lama-carbohydrate ekudleni okuhlosiwe, leli nani lingasetwa ngqo kumagremu, elizodinga isisindo sangaphambi komkhiqizo noma isidlo, kufundwa ilebula (ngokwesibonelo, ibha yamaprotheni), Usizo kumenyu yenkampani yokupheka, noma ulwazi ngesisindo nokwakheka kokuphakelwa kokudla okusekelwe kulwazi.Indlela yokuphila efanayo manje, ngemuva kokuxilongwa, kuyinto eyejwayelekile yakho, futhi lokhu kufanele kwamukelwe.Iyunithi yesinkwa - kuyiniNgokomlando, ngaphambi kwenkathi yama-iPhones, indlela ehlukile yokubala ama-carbohydrate okudla yathuthukiswa - ngamayunithi wesinkwa (XE), abizwa nangokuthi amayunithi we-carbohydrate . Amayunithi esinkwa soshukela 1 wohlobo lwe-diabetes ayethulwa ukulungiselela ukuhanjiswa kwesilinganiso se-insulin edingekayo ukumuncwa kwe-carbohydrate. I-1 XE idinga amayunithi ama-insulin ama-2 ukuze afakwe ekuseni, 1.5 ngesikhathi sasemini, bese kuthi kube-1 kusihlwa kuphela. Ukufakwa kwe-carbohydrate enanini le-1 XE kunyusa i-glycemia ngo-1.5-1.9 mmol / L.Akukho ncazelo eyiyo ye-XE; sinikeza izincazelo eziningi ezimiswe ngokomlando. Uphiko lwezinkwa lwethulwa odokotela baseJalimane, kwathi kuze kube ngu-2010 kuchazwa ukuthi inani lomkhiqizo eliqukethe i-12 g ye-digestible (futhi ngaleyo ndlela kwandise i-glycemia) ama-carbohydrate ngesimo sikashukela kanye nokudla okuqala. Kepha eSwitzerland i-XE yathathwa njengequkethe ama-10 g ama-carbohydrate, futhi emazweni akhuluma isiNgisi yayingama-g. Ukungafani kwezincazelo kwaholela ekutheni kusukela ngo-2010 kunconywe ukuthi ungasebenzisi umqondo we-XE eJalimane.E-Russia, kukholelwa ukuthi i-1 XE ihambelana nama-12 g we-carbohydrate, noma i-13 g yama-carbohydrate, kucatshangelwa i-fiber yokudla equkethwe kumkhiqizo. Ukwazi lesi silinganiso kukuvumela ukuthi uhumushe kalula (cishe engqondweni yakho, ngqo kwikhawunta eyakhelwe kunoma iyiphi ifoni ephathekayo) i-XE ibe ngamagremu ama-carbohydrate kanye okuphambene nalokho.Isibonelo, uma udle i-personmon eyi-190 g enokuqukethwe kwe-carbohydrate eyi-15.9%, udle u-15,9 x 190/100 = 30 g wama-carbohydrate, noma 30/12 = 2,5 XE. Ungayicubungula kanjani i-XE, kuya kweshumi eliseduze kwengxenyana, noma ukusondeza izinombolo - unquma. Kuzona zozimbili lezi zinhlaka, "isilinganiso" ngosuku ibhalansi sizoncishiswa."Isifo sikashukela yisifo esibulala abantu, cishe ukufa kwezigidi ezimbili minyaka yonke!" Ukuxoxisana nodokotelaInani le-XE elihlelelwe lolu suku kufanele lisatshalaliswe kahle ngokusho kokudla futhi kugwenywe “ukudla okulula” phakathi kwabo. Isibonelo, “ngokujwayelekile” okwenziwa nsuku zonke kwe-17-18 XE (ezigulini ezinesifo sikashukela, odokotela bancoma kuze kufike ku-15-20 XE ngosuku), kufanele kusatshalaliswe ngale ndlela elandelayo:ibhulakufesi 4 XE,isidlo sasemini 2 XE,isidlo sasemini 4-5 XE,isidlo sakusihlwa 3-4 XE,"Ngaphambi kokulala" 1-2 XE.Kunoma ikuphi, akufanele udle ngaphezu kwe-6-7 XE ekudleni okukodwa. Ngisho nekhekhe lebhisikidi elinesisindo esingu-100 g lifanela lokhu kukhawulelwa. Impela, umuntu kufanele futhi abheke ukuthi ngabe isimo se-XE semihla ngemihla sizodlulwa yini. Nge nani elihlukile le-XE, isilinganiso esinikezwe esibonelweni se-XE phakathi kokudla kufanele sibhekwe.Kufanele kukhunjulwe ukuthi ama-carbohydrate awatholakali ekudleni kwezitshalo kuphela, kodwa nasemikhiqizweni yobisi (ngesimo sikashukela sobisi - i-lactose). Kunama-carbohydrate ambalwa ushizi noshizi we-cottage (ajika abe yi-Whey ngesikhathi senqubo yokukhiqiza) kanti i-XE yale mikhiqizo imvamisa ayibhekwa, kanye ne-XE yemikhiqizo yenyama (inqobo nje uma amasoseji engenawo isitashi), okuvumela ukungabizi izindleko zawo ku-XE .Amatafula osayizi aqukethe iyunithi eli-1 lesinkwaUsizo olubalulekile ekubalweni kwe-XE lunganikezwa ngamatafula ahlanganiswe ngokukhethekile wenani lomkhiqizo ku-1 XE (ngokungafani namatafula wokuqukethwe kwe-carbohydrate emikhiqizweni). Ngakho-ke, uma ithebula libonisa ukuthi i-1 XE iqukethe ingilazi ye-kefir, yilokhu okufanele uzibhekele ngokwakho ukudla kokugcina phakathi nosuku - ingilazi ye-kefir "ngaphambi kokulala" (empeleni amahora angu-1-1,5 ngaphambi kokulala).Ngezansi uchungechunge lwamatafula afanayo amaqembu womkhiqizo ngisho nemikhiqizo nezitsha zomuntu ngamunye eziphelele, ngenkathi ngaphezu kokukhombisa isisindo esifanele somkhiqizo, ubungako bawo yizicucu noma umthamo omatashile (ezingilazini, wezipuni noma wezipuni) kuboniswa nemikhiqizo eminingi kanye noketshezi.Imikhiqizo yamakhekhe, ufulawa nemikhiqizo yokusanhlamvu1 XE kumagremuI-1 XE ngezinyatheloIsinkwa samawele 20 1/2 ucezuIsinkwa seRye 25 1/2 ucezuIsinkwa samagatsha 30 1/2 ucezuAma-Crackers 15Isigaxa seChrispb 20 2 izingcezuIlayisi, isitashi, iFlour 15 2 tspI-pasta 15 1.5 tbspIzihlobo 20 1 tbspI-insulin: yini inqubo esegazini? Ithebula levelu yamadoda, abesifazane nezinganeIzithelo ezomile 15-20 1 tbspUbhanana 60 Izingcezu ezi-1/2Amagilebhisi 80I-Persimmon 90 1 ucezuAma-Cherry 115 3/4 inkomishiApula 120 1 ucezuIpulamu, amabhilikosi 125 4-5 izingcezuAmapheya 125 1 ucezuI-melon ye-watermelon 130-135 Isigaxa esingu-1Ama-raspberry, ama-lingonberry, ama-blueberries, ama-currants (amhlophe, amnyama, abomvu) 145-165 1 inkomishiAmawolintshi 150 1 ucezuTangerines 150 Izingcezu ezi-2-3Amagilebhisi 185 Izingcezu eziyi-1.5Sitrobheli sasendle 190 1 inkomishiBlackberry, cranberry 280-320 1.5-2 izinkomishiLemons 400 Izingcezu ezi-4Amagilebhisi, iplamu, ujusi obomvu kabusha 70-80 1/3 inkomishiI-Cherry, i-apula, i-blackcurrant, ujusi we-orange 90-110 1/2 inkomishiIjusi lamagilebhisi, okusajingijolo, sitrobheli 140-170 2/3 inkomishiAmazambane abilisiwe 75 1 ucezuPeas oluhlaza 95Ama-beet, anyanisi 130 2 izingcezuIzaqathi 165 2 izingcezuI-pepper emnandi 225 2 izingcezuIklabishi emhlophe, iklabishi elibomvu 230-255Utamatisi 315 Izingcezu ezi-3Ubhontshisi 400 2 izinkomishiUkhukhamba 575 6 izingcezuFuthi itafula elingezansi libonisa isisindo sokuhanjiswa okujwayelekile kwesitsha sokupheka sezinto zokudla zenyama, okusanhlamvu, imikhiqizo esezingeni eliphakeme, iziphuzo nokuqukethwe kwe-XE engxenyeni eyodwa (ucezu).Hlobisa, iphalishi, umkhiqizo we-CulinaryUkusebenzela Isisindo, gI-XE ngokukhonza ngakunyeIzitsha eziseceleniImifino ethosiwe 150 0.3Iklabishi elibunjiwe 150 0.5Ubhontshisi Obilisiwe 150 0.5Amazambane abunjiwe 200 1Amazambane athosiwe 150 1.5Ubhontshisi obilisiwe 150 2I-Buckwheat, ilayisi 150 2Iporridge (i-buckwheat, i-oat, ilayisi, amabele) 200 3Iphayi leklabishi 60 3.5Ilayisi / Ipayi yeqanda 60 4Ushizi 75 4ICinnamon Pretzels 75 5I-Lemonade "Tarragon" 250 1Ubhiya 330 1Isobho lesithelo se-Smoothie 200 1.5Coca Cola 300 3Ukuze wenze kube lula kwiziguli ezinesifo sikashukela esitholakele ukulawula inani lama-carbohydrate adliwayo, ukubala kahle isilinganiso semijovo ye-insulin kanye nokuqukethwe kwekhalori yezitsha kukhona amayunithi wesinkwa anemibandela akhethekile ahlanganiswe ngabadli baseJalimane.Uphuzo oludakayoI-Alcohol and iziphuzo eziphansi zotshwala azivunyelwe ngokuphelele kwabanesifo sikashukela. Le mikhiqizo ibangela ukwehla okukhulu kwezinga le-glycemia, okungaholela ekhefeni, ngoba umuntu ofika esimweni sokudakwa akakwazi ukunikeza usizo ngesikhathi esifanele.Ubhiya okhanyayo futhi oqinile uqukethe i-0.3 XE nge-100 g.Kubalulekile ezigulini ezinesifo sikashukela i-mellitus ukulawula inani lama-carbohydrate adliwayo, okuqukethwe kwe-caloric yokudla, ngakho-ke kubalulekile ukubala i-XE. Ukwephulwa kwemithetho yokudla, ukungagcinwa kokudla kungaholela emiphumeleni emibi. Izinkinga ezahlukahlukene zivela engxenyeni yenhliziyo, yamaseli, yezinzwa kanye nokugaya ukudla. I-Hyperglycemia ingadala ukoma, okungaholela ekukhubazekeni kwesiguli noma ekufeni.Iyunithi lesinkwa (XE) yisilinganiso esisetshenziselwa ukubala inani lama-carbohydrate ekudleni kwimenyu yesifo sikashukela. Iyunithi eli-1 ngu-10-12 gr. I-carbohydrate yokugaya, 25 gr. isinkwa. Iyunithi elilodwa linikeza ukwanda kwe-glycemia cishe i-1.5-2 mmol / L.Isiguli siyadingeka ukugcina irekhodi lokudla okuqukethe i-carbohydrate futhi sikhumbule ukuthi yimaphi ama-carbohydrate ashesha ngokwanele (ushukela, amaswidi) futhi yibaphi (isitashi, i-fiber) eliphakamisa amazinga kashukela egazi.Isinkwa esimhlophe noma ubhontshisi kakolweni 20 grIsinkwa esimnyama 25 grIsinkwa seRye 25 grIsinkwa se-Wholemeal, ene-bran 30 grAmabhomu 20 grAma-Crackers 2 ama-PCI-Breadcrumbs 1 tbsp. isipuniAma-Crackers 2 ama-pcs ubukhulu (20 gr)Yomisa ukungathumeki 2 ama-PCIsigaxa seChrispb 2 ama-PCIsinkwa sePita 20 grDamn mncane Usayizi ongu-1 omkhulu (30 gr)Amapancake aqandisiwe nenyama / i-cottage shizi 1 pc (50 gr)Amafritter 1 pc usayizi ophakathi (30 gr)Ushizi 50 grI-Gingerbread 40 grUfulawa omuhle 1 tbsp. ukhezo ngesilayidiUfulawa we-Wholemeal 2 tbsp. nezinkezo ezine-slideI-rye kafulawa 1 tbsp. ukhezo ngesilayidiImpuphu yesoya 4 tbsp. nezinkezo ezine-slideInhlama eluhlaza (imvubelo) 25 grInhlama eluhlaza (ikhuni) 35 grAmadombolo, amadombolo ahlanganisiwe 50 grAmadombolo 15 grIsitashi (ukolweni, ummbila, amazambane) 15 gr
