Dijo tsa lefu la tsoekere ke Lenaneo la ho Edla la Individualized
Ho ea ka Mokhatlo oa American Diabetes Association, batho ba nang le lefu la tsoekere ba ja hoo e ka bang 45% ea lik'hilojule tsa bona ho tloha lik'habohaedreite. Le ha ena e le ka karolelano, kakaretso ea lik'habohaedreite eo u lokelang ho e ja ka letsatsi e fapane le e mong le e mong. Ha e le hantle, lipatlisiso li bontšitse hore ha ho na boholo ba lik'hilojule tse jeoang lik'habohaedreite, mafura le liprotheine 'me ho e-na le hoo bokae bo lokela ho ba ka bomong.
Leha ho le joalo, hobane lik'habohaedreite li ama tsoekere ea mali ka ho fetisisa , ho hlahloba lik'habohaedreite hore na ka lik'habohaedreite ho bala kapa ho hakanngoa ho nahana ho ka ntlafatsa tšebetso ea tsoekere ea mali.
Batho ba ngolisitsoeng lijong tse ngotsoeng ba nang le lefu la tsoekere ba ka etsa merero ea lijo tsa motho ka mong ho latela mokhoa oa ho ja, lipakane, lithahasello tsa lijo le setso, joalo-joalo. Batho ba nang le lefu la tsoekere ba lokela ho khetha lik'habohaedreite tse ntle. Batho ba bang ba rua molemo ka ho ja lijo tse nang le lik'habohaedreite tse ts'oanang, ka mohlala, ho ja lijo tse lekaneng tsa lik'habohaedreite ka letsatsi le leng le le leng (haholo-holo ha u nka tekanyo e tsitsitseng ea insulin). Ba bang ba tloaetse ho nahana hore lik'habohaedreite li bala kapa li ja lijo tse tlaase tsa lik'habohaedreite.
Ke Lintho Life Tse Hlalosang Kabelo ea ka ea Li-Carbohydrate?
Ho fumana lik'habohaedreite tse nepahetseng tseo u lokelang ho li ja letsatsi le leng le le leng e lokela ho ba boiteko bo kopanetsoeng pakeng tsa mofani oa hao oa tlhokomelo ea bophelo, setsebi sa lijo kapa setsebi sa lefu la tsoekere, le uena.
Lintho tse susumetsang lik'habohaedreite tsa hau ke tsa tekano, boima, karolo ea mosebetsi, lipalo tsa tsoekere ea mali, joalo-joalo. Ka mohlala, haeba u latela lijo tsa khalori ea 1600 'me u laeloa lijo tse nang le lik'hilojule tse 45% ho tloha lik'habohaedreite u tla ja hoo e ka bang 45 g - 60 g ya lik'habohaedreite ka lijo le 15 g - 30 g ea lik'habohaedreite bakeng sa bohobe.
Mokhoa oa ho arola lik'habohaedreite tsena letsatsi le leng le le leng o tla itšetleha ka mabaka a fapa-fapaneng ho akarelletsa le: meriana ea lefu la tsoekere (meriana e meng e hloka ho nkoa ka lijo le haeba o nka insulin nako ea lik'habohaedreite tsa hau e tla ameha), ho ja mekhoa, karabo ea mali ea tsoekere , boikoetliso, joalo-joalo. Lithuto li bontšitse hore ho ja lijo tsa hoseng tse ka tlaase ho lik'habohaedreiti ho ka thusa ho ntlafatsa boima ba 'mele le tsoekere ea mali. Ho phaella moo, lipatlisiso tse ling li bontša hore mafura a mangata a phahameng, a phahameng a lijo tsa hoseng a ka thusa ho fokotsa tsoekere ea mali . U ka tseba hore na ke eng e sebetsang hantle ka ho fetisisa ho uena. Tsela e ntle ea ho hlahloba ke ho hlahloba tsoekere ea hau ea mali pele le ka mor'a hore u je. Haeba tsoekere ea mali ea hau e le boemong bo fapaneng lihora tse peli ka mor'a lijo ho feta kamoo u tsebang hore moralo oa hau oa lijo o u sebeletsa kateng.
Mohlala oa moralo oa lijo tse 45 g - 60 g oa lik'habohaedre ke ona:
Sehopotso:
Makhaoa a makhooa a mabeli a nang le likarolo tse peli tsa toast e feletseng ea lijo-thollo (30 g, li-carbohydrate), lettuce, langa le le lej
1 e nyenyane ea litholoana (15 g, lik'habohaedreite)
Kakaretso ea lik'habohaedreite: ~ 45 g, lik'habohaedreite
Mantsiboea:
1 salate le lettuce, likomkomere, rantipole, khase ea 1/4 (~ 5 g lik'habohaedreite)
1 seno e le 'ngoe ea sodium e sopho e entsoeng ka lentil (30 g lik'habohaedreite)
Likopi tse 3 moea o ne o phahamisa popcorn (15 g, li-carbohydrate)
Kakaretso ea lik'habohaedreite: ~ 50 g lik'habohaedreite
Snack:
1 apole e nyane (15 g, lik'habohaedreite)
1 tablespoon lero le phofo
Kakaretso ea lik'habohaedreite: ~ 15 g lik'habohaedreite
Lijo tsa motšehare:
4 oz ea salmon e halikiloeng
1 senoelo se halikiloeng ka asparagase le 1/2 senoelo sa cannellini linaoa (20 g, lik'habohaedreite)
1 litapole tse kholo tsa litapole (35 g lik'habohaedreite)
Kakaretso ea lik'habohaedreite: ~ 55 g lik'habohaedreite
Snack:
1 e seng sebaka se mafura ka yogurt ea Greek (7 g, lik'habohaedreite)
3/4 senoelo sa blueberries (15 g lik'habohaedreite)
Kakaretso ea lik'habohaedreite: ~ 22 g, lik'habohaedreite
Nka qala hokae haeba ke se na Dietitian kapa CDE?
Mokhatlo oa American Diabetes Association o khothalletsa ho qala ka hoo e ka bang 45 g - 60 g ka lijo. U ka tlameha ho ja lijo tse tlaase tsa lik'habohaedreite, empa ho hlahloba tsoekere ea mali pele le ka mor'a lijo ho ka u thusa ho bona hore na moralo oa hau oa lijo o sebetsa joang.
E le hantle, lihora tse peli ka mor'a hore u je tsoekere ea mali e lokela ho ba ka tlaase ho 180mg / dL. Haeba e phahame, ho ka 'na ha hlokahala hore u fetole moralo oa hau oa lijo.
> Mehloli :
> Mokhatlo oa American Diabetes Association. Ho li bala lik'habohaedreite. E fihliloe ka holimo. La 25 October, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html
> Mokhatlo oa American Diabetes Association. Mekhoa ea Tlhokomelo ea Bongaka ka Lefu la tsoekere - 2015. Tlhokomelo ea lefu la tsoekere . 2015 Jan; 38 (Tlatsetso ea 1): S1-90.