Ciwon sukari da XE: lissafi da izinin yau da kullun

Mutanen da ke fama da ciwon sukari ana tilasta su ba kawai shan magunguna akai-akai ba, har ma suna saka idanu sosai a kan abincinsu. Amma menene raka'a gurasa don nau'in 1 da nau'in ciwon sukari na 2?

Don ƙirƙirar menu don kowace rana da ƙididdige yawan adadin carbohydrates da aka cinye, ana amfani da abubuwan da ake kira gurasar burodi don ciwon sukari, tebur wanda ake amfani dashi a yawancin ƙasashe na duniya.

Wannan darajar na yau da kullun yana taimakawa kimanta nawa sukari zai shiga cikin jini bayan cin abinci, kuma yana ba ku damar zaɓar sashin insulin da ake buƙata don mai ciwon sukari.

Bayani na asali

Kalmar "rukunin abinci" (wanda aka taƙaice azaman XE) ya fara fitowa a farkon karni na 20. Wannan sanannen sanannen marubucin masanin abinci ne na duniya Karl Noorden ne ya gabatar da shi.

Likita ya kira rukunin burodin yawan carbohydrates, lokacin cinye shi, sukarin jini ya tashi da kimanin 1.5-2.2 mmol a kowace lita.

Don cikakken assimilation (rarrabawa) na XE ɗaya, ana buƙatar raka'a insulin guda ɗaya zuwa huɗu. Yawan amfani da insulin yawanci ya dogara da lokacin cin abinci (da safe safiya ana buƙatar ƙarin raka'a insulin, da maraice - ƙasa da ƙasa), nauyi da shekaru na mutum, ayyukan yau da kullun na jiki, da kuma kan hankalin mai haƙuri ga insulin.

Xaya daga cikin XE shine kimanin gram 10-15 na carbohydrates masu narkewa mai sauƙi. An bayyana wannan bambancin ta wata hanyar daban don yin lissafin XE:

• XE daidai yake da gram 10 na carbohydrates (ba a yin la'akari da fiber na abin da ake ci);
• XE daidai yake da gram 12 na carbohydrates ko cikakken tablespoon na sukari (gami da fiber na abinci);
• XE daidai yake da gram 15 na carbohydrates (wannan matakin an ɗauka shi azaman likitoci daga Amurka).

Nawa XE mutum yake bukata?

Yawan XE da yake buƙata ga wani mutum ya dogara da dalilai da yawa: salon rayuwa (mai aiki ko mai ɗorewa), yanayin kiwon lafiya, nauyin jiki, da sauransu.:

• mutum mai matsakaicin nauyi tare da matsakaici na yau da kullun a cikin rana yakamata ya cinye fiye da 280-300 gram na carbohydrates masu sauƙin narkewa a kowace rana, i.e. babu sama da 23-25 ​​XE;
• tare da matsanancin motsa jiki (wasa wasanni ko aiki mai ƙarfi) mutane suna buƙatar kusan 30 XE;
• don mutanen da ke da ƙarancin motsa jiki, ya isa ya cinye 20 XE kowace rana;
• tare da salon rayuwa mai santsi da aikin kwance, ya zama dole a iyakance adadin carbohydrates zuwa 15-18 XE;
• Ana ba da shawarar masu ciwon sukari su cinye daga 15 zuwa 20 XE kowace rana (daidai adadin ya dogara da matakin cutar kuma ya kamata ƙididdigar likita ta halarta);
• kuma menene yanki na abinci don nau'in ciwon sukari na 2? Tare da kiba mai yawa, yawan abinci na yau da kullun na carbohydrates shine 10 XE.

Don yin lissafin adadin XE a cikin takamaiman samfurin, kuna buƙatar gano adadin carbohydrates a cikin gram 100 na wannan samfurin kuma ku raba wannan adadi ta hanyar 12 (ba a la'akari da adadin adadin kuzari a cikin abincin da aka cinye).

Mutane masu ƙoshin lafiya kusan ba sa yin wannan lissafin, amma masu ciwon sukari suna buƙatar yin lissafin XE don zaɓar sashi na insulin wa kansu (ƙarin Eancin da XE mutum ya ci, ƙari raka'a yana buƙatar rushe carbohydrates).

Bayan yin ƙididdigar yawan kuɗin yau da kullun na XE, mai ciwon sukari ya kamata shima ya rarraba magungunan carbohydrates da aka cinye duk rana. Likitoci suna ba da shawara ga marassa lafiya da cin abinci kaɗan kuma ya raba ƙimar XE kowace rana zuwa abinci shida.

Bai isa ba a san menene XE ga masu ciwon sukari, haka ma ya zama dole a bi wasu ka'idodi don rarraba su ta yau da kullun:

• Abincin da ke ɗauke da raka'a gurasa sama da bakwai bai kamata a ci abinci a lokaci ɗaya ba (carbohydrates da yawa suna cinyewa zai haifar da hauhawar sukari jini kuma zai tsokani buƙatar ɗaukar babban insulin);
• Babban XE ya kamata a cinye shi a cikin manyan abinci guda uku: don karin kumallo da abincin rana, ana ba da shawarar cin abincin da ba su da fiye da XE shida, don abincin dare - ba fiye da XE huɗu ba;
• mafi yawan XE ya kamata a saka a cikin farkon rabin rana (kafin awanni 12-14 na rana);
• sauran gurasar burodin ya kamata a rarraba su tsakanin ciye-ciye tsakanin manyan abincin (kusan ɗaya ko biyu XE ga kowane abun ciye-ciye);
• masu ciwon sukari masu kiba yakamata suyi la'akari da matakin XE kawai a cikin abincin da aka ci, amma kuma kula da abun cikin kalori na abinci (abinci mai-adadin kuzari na iya tsokanar da karin nauyi da kuma tabarbarewa a yanayin yanayin mai haƙuri);
• lokacin yin lissafin XE, babu buƙatar auna samfuran a kan sikeli, idan ana so, mai ciwon sukari zai iya yin lissafin mai nuna ban sha'awa ta hanyar auna adadin samfuran a cikin abubuwan maye, gilashin, da sauransu.

Idan mai haƙuri da ciwon sukari yana da wahalar ƙididdigar gurasar burodi, to yana buƙatar yin shawara da likitansa.

Likita ba wai kawai zai taimaka wajen lissafa adadin XE a cikin samfuran ba, har ma ya yi tanadin menu don mako, la'akari da yanayin yanayin mai haƙuri, nau'in ciwon sukari da kuma yanayin cutar.

XE abun ciki a cikin daban-daban kayayyakin

Don yin lissafin adadin carbohydrates a cikin jita-jita da yawa, kazalika da adadin suturar insulin don rushe abubuwan carbohydrates da aka cinye, mai ciwon sukari yana buƙatar sanin yawan samfur ɗin ƙunshi XE ɗaya.

Mutanen da ke fama da ciwon sukari ya kamata yin la'akari da cewa XE ɗaya shine:

• rabin yanki na burodi mai kauri santimita daya;
• rabin cuku;
• kananan karairayi guda biyu;
• cokali daya, gyada ko fritters;
• huɗun huhu;
• ayaba daya, kiwi, nectarine ko apple;
• karamin guna ko kankana;
• biyu tangerines ko apricots;
• 10-12 na strawberries ko cherries;
• tablespoon na dankalin turawa, sitaci ko alkama;
• daya da rabi tablespoons na taliya;
• tablespoon na dafaffen buckwheat, shinkafa, sha'ir, gero ko semolina;
• cokali uku na wake da wake, wake ko masara;
• shida tablespoons na gwangwani kore Peas;
• daya matsakaici gwoza ko dankalin turawa;
• karas uku masu matsakaici;
• gilashin madara, cream, madara mai gasa, kefir ko yogurt ba tare da ƙari ba;
• tablespoon na prunes, bushe apricots ko ɓaure;
• rabin gilashin ruwa mai walƙiya, apple ko ruwan lemo;
• cokali biyu na sukari ko zuma.

Lokacin yin lissafin XE yayin dafa abinci, dole ne a yi la’akari da cikakken kayan aikin da ake amfani dasu. Misali, idan mai ciwon sukari ya yanke shawarar dafa dankalin turawa, zai bukaci ya takaita XE da ke cikin dankalin da aka dafa, da man shanu, da madara.

Bidiyo masu alaƙa

Yadda za a kirga raka'a gurasa don ciwon sukari:

Masu ciwon sukari da ke kula da sukari na jini ya kamata su kula musamman ta hanyar tattara abubuwan da suke ci yau da kullun. Lokacin zabar jita-jita don marasa lafiya da ciwon sukari, dole ne mutum yayi la'akari da adadin raka'a gurasar da ke cikin samfurin musamman. Wannan hanyar za ta taimaka wa mutane su daidaita sukarin jininsu da lissafin kashi na insulin da kuke buƙatar ɗauka bayan cin abinci. Bugu da kari, kowane mai ciwon sukari ya kamata ya fahimci cewa ƙarancin carbohydrates zai kasance a cikin samfuran, ƙarancin allurar insulin da zai buƙata.