Ọrịa shuga na-eri nri bụ Atụmatụ Nri Onwe Onye
Dịka Òtù Ndị Na-arịa Ọrịa Shuga America si kwuo, ndị nwere ọrịa shuga na-eri ihe dị ka pasent 45 nke calorie ha site na carbohydrate. Ma ebe nke a bụ nkezi, oke ego nke carbohydrates ị ga-eri n'otu ụbọchị dị iche maka onye ọ bụla. N'ezie, nchọpụta egosiwo na ọ dịghị ezigbo ọnụ ọgụgụ calorie ndị na-ere site na carbohydrate, abụba na protein ma kama ịdị na-echekwa ego iche.
Otú ọ dị, ebe ọ bụ na carbohydrates na-emetụta ọbara shuga kachasị , carbohydrates nlekota ma ọ bụ site n'ịgụ ma ọ bụ na- atụgharị ọgwụ carbohydrate nwere ike ime ka ọbara shuga kwụsị.
Ndị na-edozi nri na ndị ọkachamara na-arịa ọrịa shuga nwere ike ịmepụta ihe oriri nke mmadụ n'otu n'otu na-adabere na ihe oriri, ihe mgbaru ọsọ, ihe oriri na ọdịbendị, wdg. Ndị nwere ọrịa shuga kwesịrị ịhọrọ ezigbo mkpụrụ carbohydrates na nhazi. Ụfọdụ ndị na-erite uru site na iri ihe oriri carbohydrate, dịka ọmụmaatụ, iri otu carbohydrates kwa ụbọchị (karịsịa mgbe ị na-etinye insulin). Ndị ọzọ na-eme atụmatụ na carbohydrate na-agụ ma ọ bụ na-eri obere nri carbohydrate.
Kedu ihe ga-esi kpebie ihe nketa m carbohydrate?
Ịchọta ego kwesịrị ekwesị nke carbohydrates ị ga-eri kwa ụbọchị kwesịrị itinye mgbalị n'etiti onye na-enye gị ahụike, onye na-edozi nri ma ọ bụ onye nkụzi na-agwọ ọrịa shuga, na gị.
Ihe ndị na-emetụta ihe oriri carbohydrate gị bụ okike, ịdị arọ, ọkwa ọrụ, nọmba shuga ọbara, wdg. Dịka ọmụmaatụ, ọ bụrụ na ị na-eso nri nri calori 1600 ma edozie gị ihe oriri nwere 45% nke calorie si na carbohydrate mgbe ahụ ị ga-erepịa ihe 45 g - 60 g nke carbohydrate kwa nri na 15 g - 30 g nke carbohydrate maka nri.
Otu ị ga - esi kee ndị carbohydrates a dum n'ụbọchị ga - adabere na ọtụtụ ihe ndị gụnyere: ọgwụ ndị na - arịa ọrịa shuga ( ụfọdụ ọgwụ ga - eji nri rie ya ma ọ bụrụ na ị na - aṅụ insulin oge nke ihe ndị na - emepụta mmanụ gị ga - enwe nsogbu), usoro ihe oriri, nzaghachi ọbara glucose , mmega ahụ, wdg. Studies egosiwo na iri nri ụtụtụ carbohydrate dị ala nwere ike inye aka mee ka ndị na-aṅụ shuga na ọbara dịkwuo mma. Tụkwasị na nke ahụ, nchọpụta ndị ọzọ na-egosi na nnukwu ụtụtụ nri dị arọ, nke dị elu nwere ike inye aka belata shuga . Ị nwere ike ikpebi ihe kachasị mma maka gị. Ụzọ dị mma iji nwalee bụ ịnwale ọbara shuga gị na mgbe ị gachara. Ọ bụrụ na shuga ọbara gị dị na awa abụọ mgbe ị risịrị nri karịa ka ị maara na atụmatụ nri gị na-arụ ọrụ maka gị.
Ihe atụ nke 45 g - 60 g gri nri nri bụ:
Nri ụtụtụ:
3 ọcha ndị ọcha na mpekere abụọ nke ọka ọka dum (30 g carbohydrate), letus, tomato
1 obere mkpụrụ osisi (15 g carbohydrate)
Total carbohydrate: ~ 45 g carbohydrate
Nri ehihie:
1 salad na letus, kukumba, karọt, 1/4 ube oyibo (~ 5 g carbohydrate)
1 cup sodium lentil soup (30 g carbohydrate)
3 iko ikuku popped popcorn (15 g carbohydrate)
Total carbohydrate: ~ 50 g carbohydrate
Nri:
1 obere apụl (15 g carbohydrate)
1 tablespoon ahuekere butter
Total carbohydrate: ~ 15 g carbohydrate
Nri abalị:
4 oz salmon
1 iko asparagus a ṅara n'ọkụ na 1/2 iko cannellini agwa (20 g carbohydrate)
1 nnukwu nduku nduku (35 g carbohydrate)
Total carbohydrate: ~ 55 g carbohydrate
Nri:
1 abụghị yogurt gris (7 g carbohydrate)
3/4 iko blueberries (15 g carbohydrate)
Total carbohydrate: ~ 22 g carbohydrate
Ebee ka m nwere ike ịmalite ma ọ bụrụ na enweghị m onye nri ma ọ bụ CDE?
Òtù Ndị Ọrịa Shuga nke America na-atụ aro ịmalite ihe dịka 45 g - 60 g kwa nri. Ị nwere ike iri nri nri carbohydrate dị ntakịrị, ma na- anwale ọbara shuga gị n'ihu na mgbe nri ga-enyere gị aka ịhụ ma atụmatụ gị na-arụ ọrụ.
Echere, awa abụọ mgbe ị risịrị ọbara shuga gị kwesịrị ịbụ ihe na-erughị 180mg / dL. Ọ bụrụ na ọ dị elu ị nwere ike ịkwado ndokwa nri gị.
> Isi mmalite :
> Òtù Ndị Ọrịa Shuga America. Ngụkọta carbohydrate. Ịnweta na ntanetị. Ọktoba 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html
> Òtù Ndị Ọrịa Shuga America. Ụkpụrụ nke Nlekọta Ahụike na Ọrịa Shuga - 2015. Ọrịa shuga . 2015 Jan; 38 (Ngwa 1): S1-90.