Haeba U na le Lefu la Tsoekere, Ke Hobane'ng ha U Lokela ho Ja?

Litaba

• Lefu la tsoekere le li-prediabetes ke eng?
• Mofuta oa 1 oa lefu la tsoekere
• Mofuta oa 2 oa lefu la tsoekere
• Prediabetes
• Lijo li ama tsoekere maling joang?
• Thibelo ea carb bakeng sa lefu la tsoekere
• Carb e tlase haholo, lijo tsa ketogenic
• Lijo tse tlaase tsa carb
• Lijo tse itekanetseng tsa carb
• Ho fumana moeli o nepahetseng
• Lijo tse phahameng tsa carb tseo u lokelang ho li qoba
• Na lijo tse tlase tsa carb li lula li le molemo bakeng sa lefu la tsoekere?
• Mokhoa oa ho khetholla phepelo e nepahetseng ea carb
• Ntlha ea bohlokoa

Ho tseba hore na u ka ja li-carb tse kae ha u na le lefu la tsoekere ho ka bonahala ho ferekanya.

Tataiso ea lijo ho tsoa lefats'eng ka bophara e khothaletsa hore o fumane likarolo tse ka bang 45-60% tsa likhalori tsa hau tsa letsatsi le letsatsi ho tsoa ho carbs haeba o na le lefu la tsoekere (,).

Leha ho le joalo, palo e ntseng e eketseha ea litsebi e lumela hore batho ba nang le lefu la tsoekere ba lokela ho ja li-carbs tse fokolang haholo. Ebile, ba bangata ba khothaletsa chelete e ka tlase ho halofo ea chelete ena.

Sengoliloeng sena se u joetsa hore na u lokela ho ja li-carb tse kae haeba u na le lefu la tsoekere.

Lefu la tsoekere le li-prediabetes ke eng?

Tsoekere, kapa tsoekere maling, ke mohloli o ka sehloohong oa peterole liseleng tsa 'mele oa hau.

Haeba u na le mofuta oa 1 kapa mofuta oa 2 oa lefu la tsoekere, bokhoni ba hau ba ho sebetsana le tsoekere ea mali boa senyeha.

Mofuta oa 1 oa lefu la tsoekere

Mofuteng oa lefu la tsoekere oa mofuta oa 1, manyeme a hau a sitoa ho hlahisa insulin, hormone e lumellang tsoekere e tsoang maling a hau ho kena liseleng tsa hau. Sebakeng seo, insulin e tlameha ho entoa.

Lefu lena le bakoa ke ts'ebetso ea 'mele e itšireletsang mafung eo' mele oa hau o hlaselang lisele tsa eona tse hlahisang insulin, tse bitsoang lisele tsa beta. Le ha hangata e fumanoa ho bana, e ka qala lilemong tsohle - leha e se e le batho ba baholo ().

Mofuta oa 2 oa lefu la tsoekere

Mofuta oa 2 oa lefu la tsoekere o atile haholo, 'me hoo e ka bang 90% ea mafu a fumanoang. Joalo ka mofuta oa 1, e ka hlaha ho batho ba baholo le ho bana. Leha ho le joalo, ha se ntho e tloaelehileng ho bana 'me hangata e etsahala ho batho ba nang le botenya kapa botenya.

Ka mofuta ona oa lefu lena, manyeme a hao ha a hlahise insulin e lekaneng kapa lisele tsa hau li hanela litlamorao tsa insulin. Ka hona, tsoekere e ngata e lula maling a hao.

Ha nako e ntse e ea, lisele tsa hau tsa beta li ka senyeha ka lebaka la ho pompa insulin e ngata ho leka ho theola tsoekere maling. Li ka senyeha hape ka lebaka la tsoekere e ngata maling a hao ().

Lefu la tsoekere le ka fumanoa ka boemo bo phahameng ba ho itima lijo ba tsoekere ea mali kapa boemo bo phahameng ba marker glycated hemoglobin (HbA1c), e bonts'ang taolo ea tsoekere maling ho feta likhoeli tse 2-3 ().

Prediabetes

Pele mofuta oa 2 oa lefu la tsoekere o hlaha, litekanyetso tsa tsoekere maling li phahame empa ha li holimo ho lekana hore li ka fumanoa e le lefu la tsoekere. Sethala sena se tsejoa e le li-prediabetes.

Prediabetes e fumanoa ka boemo ba tsoekere maling ba 100-125 mg / dL (5.6-6.9 mmol / L) kapa HbA1c ea 5.7-6.4% ().

Le ha e se motho e mong le e mong ea nang le li-prediabetes a hlahisang lefu la tsoekere la mofuta oa 2, ho hakanngoa hore hoo e ka bang 70% qetellong ba tla ba le boemo bona ().

Ho feta moo, leha li-prediabetes li sa fetele ho lefu la tsoekere, batho ba nang le boemo bona ba ntse ba ka ba kotsing e kholo ea lefu la pelo, lefu la liphio le mathata a mang a amanang le tsoekere e phahameng ea mali ().

Mofuta oa 1 oa lefu la tsoekere o hlaha ho tloha ho senngoe ha lisele tsa pancreatic beta, ha mofuta oa 2 oa lefu la tsoekere o hlaha ka lebaka la insulin e sa lekaneng kapa khanyetso ea insulin. Prediabetes hangata e fetela ho lefu la tsoekere.

Lijo li ama tsoekere maling joang?

Lintho tse ngata, ho kenyeletsoa boikoetliso, khatello ea maikutlo le bokuli, li ama maemo a tsoekere maling.

Seo se boletse hore e 'ngoe ea lintlha tse kholo ke seo o se jang.

Har'a li-macronutrients tse tharo - li-carbs, liprotheine le mafura - li na le phello e kholo ho tsoekere ea mali. Ke hobane 'mele oa hau o roba carbs hore e be tsoekere, e kenang maling a hau.

Sena se etsahala ka li-carb tsohle, joalo ka mehloli e ntlafalitsoeng joalo ka li-chip le cookies, hammoho le mefuta e phetseng hantle joalo ka litholoana le meroho.

Leha ho le joalo, lijo tse felletseng li na le fiber. Ho fapana le starch le tsoekere, fiber e itlhahelang ka tlhaho ha e phahamise tsoekere maling mme e kanna ea liehisa keketseho ena.

Ha batho ba nang le lefu la tsoekere ba ja lijo tse nang le li-carbs tse ngata tse monyang lijo, tsoekere ea mali e ka eketseha. Ho ja haholo carb hangata ho hloka tekanyetso e phahameng ea insulin kapa meriana ea lefu la tsoekere ho laola tsoekere maling.

Kaha ha ba khone ho hlahisa insulin, batho ba nang le lefu la tsoekere la mofuta oa 1 ba hloka ho kenya insulin makhetlo a 'maloa ka letsatsi, ho sa tsotelehe hore na ba ja eng. Leha ho le joalo, ho ja li-carbs tse fokolang ho ka fokotsa haholo nako ea bona ea lijo tsa insulin.

'Mele oa hau o senya carbs hore e be tsoekere, e kenang maling a hau. Batho ba nang le lefu la tsoekere ba jang li-carbs tse ngata ba hloka insulin kapa meriana ho boloka tsoekere maling a bona hore e se ke ea nyoloha haholo.

Thibelo ea carb bakeng sa lefu la tsoekere

Liphuputso tse ngata li tšehetsa ts'ebeliso ea thibelo ea carb ho batho ba nang le lefu la tsoekere.

Carb e tlase haholo, lijo tsa ketogenic

Lijo tse tlase haholo tsa carb hangata li baka ketosis e bonolo ho isa ho e itekanetseng, mmuso oo 'mele oa hau o sebelisang ketone le mafura, ho fapana le tsoekere, e le mohloli oa ona oa mantlha oa matla.

Ketosis hangata e hlaha ka ts'ebeliso ea letsatsi le letsatsi ea li-carb tse ka tlase ho 50 kapa 30 tsa li-carb tse felletseng kapa tse silang (ka kakaretso li-carbs minus fiber), ka ho latellana. Sena se lekana le li-calories tse fetang 10% phepong ea likhalori tse 2 000.

Carb e tlase haholo, lijo tsa ketogenic li laetsoe batho ba nang le lefu la tsoekere le pele insulin e fumanoa ho 1921 ().

Liphuputso tse 'maloa li bonts'a hore ho thibela ho ja carb ho li-gram tsa 20-50 tsa carbs ka letsatsi ho ka fokotsa haholo tsoekere ea mali, ho khothaletsa tahlehelo ea boima ba' mele le ho ntlafatsa bophelo bo botle ba pelo ho batho ba nang le lefu la tsoekere (,,,,,,,,,,,),.

Ntle le moo, lintlafatso tsena hangata li etsahala kapele haholo.

Mohlala, phuputsong ea batho ba nang le botenya le lefu la tsoekere, ho fokotsa li-carbs ho fihlela ho li-gramme tsa 21 ka letsatsi bakeng sa libeke tse 2 ho lebisitse ho fokotseheng ho itlelang ha khalori, ho theola tsoekere maling, le keketseho ea 75% ea kutloisiso ea insulin ().

Thutong e nyane ea likhoeli tse 3, batho ba ne ba ja lijo tse nang le khalori, tse fokolang mafura kapa lijo tse tlase tsa khabohaete tse nang le ligrama tse 50 tsa carbs ka letsatsi.

Sehlopha sa carb se tlase se bile le phokotso ea 0.6% ho HbA1c mme sa theola boima ba 'mele ho feta makhetlo a mabeli ho feta sehlopha sa mafura a tlase. Ho feta moo, 44% ea bona ba emisitse bonyane meriana e le 'ngoe ea lefu la tsoekere, ha e bapisoa le 11% ea sehlopha sa mafura a tlase ().

Ebile, lipatlisisong tse 'maloa, insulin le meriana e meng ea lefu la tsoekere e fokotsehile kapa e emisitsoe ka lebaka la ntlafatso ea taolo ea tsoekere maling (,,,,,).

Lijo tse nang le ligrama tse 20-50 tsa carbs le tsona li bontšitsoe ho theola tsoekere maling le ho fokotsa kotsi ea mafu ho batho ba nang le li-prediabetes (,,).

Thutong e nyane ea libeke tse 12, banna ba nang le botenya le li-prediabetes ba ja lijo tsa Mediterranean tse lekantsoeng le ligrama tse 30 tsa carbs ka letsatsi. Tsoekere ea bona ea mali e itima lijo e theohetse ho 90 mg / dL (5 mmol / L), ka karolelano, e maemong a tloaelehileng ().

Ntle le moo, banna bao ba ile ba theola boima ba lik'hilograma tse 14.5, ka karolelano, mme ba ba le phokotso e kholo ho triglycerides, cholesterol le khatello ea mali, hara melemo e meng ().

Habohlokoa, banna bana ha ba sa fihlela methati ea ts'oaetso ea metabolic ka lebaka la phokotso ea tsoekere maling, boima ba 'mele le matšoao a mang a bophelo bo botle.

Le ha ho hlahisitsoe matšoenyeho a hore ho ja liprotheine tse phahameng lijong tse tlase tsa carb ho ka baka mathata a liphio, phuputso ea morao tjena ea likhoeli tse 12 e fumane hore ho ja haholo ha carb ha ho a eketsa kotsi ea lefu la liphio ().

Lijo tse tlaase tsa carb

Lijo tse ngata tse tlase tsa carb li thibela li-carb ho li-gram 50-100, kapa li-calories tse 10-20% ka letsatsi.

Le ha ho na le lithuto tse fokolang haholo mabapi le thibelo ea carb ho batho ba nang le lefu la tsoekere la mofuta oa 1, tse teng li tlalehile sephetho se tsotehang (,,).

Phuputsong ea nako e telele ho batho ba nang le lefu la tsoekere la mofuta oa 1 ba thibelang carbs ho li-gramme tsa 70 ka letsatsi, barupeluoa ba bone ho theoha ha HbA1c ho tloha 7.7% ho isa 6.4%, ka karolelano. Ho feta moo, maemo a bona a HbA1c a lula a tšoana lilemo tse 4 hamorao ().

Phokotso ea 1.3% ho HbA1c ke phetoho e kholo ho e boloka ho feta lilemo tse 'maloa, haholo ho ba nang le lefu la tsoekere la mofuta oa 1.

E 'ngoe ea lintho tse tšoenyang batho ba nang le lefu la tsoekere la mofuta oa 1 ke hypoglycemia, kapa tsoekere ea mali e oelang maemong a tlase ka mokhoa o kotsi.

Phuputsong ea likhoeli tse 12, batho ba baholo ba nang le lefu la tsoekere la mofuta oa 1 ba thibelang ho ja carb ea letsatsi le letsatsi ka tlase ho ligrama tse 90 ba ne ba na le likarolo tse 82% tsa tsoekere e tlase maling ho feta pele ba qala ho ja ().

Batho ba nang le lefu la tsoekere la mofuta oa 2 le bona ba ka rua molemo ka ho fokotsa ho ja ha bona letsatsi le letsatsi (,,).

Phuputsong e nyane, ea libeke tse 5, banna ba nang le lefu la tsoekere la mofuta oa 2 ba jeleng protheine e phahameng, lijo tse nang le fiber e ngata le 20% ea likhalori tse tsoang ho carbs ba fumane phokotso ea 29% ea ho itima lijo tsoekere ea mali, ka karolelano ().

Lijo tse itekanetseng tsa carb

Lijo tse itekanetseng tsa carb li ka fana ka ligrama tse 100-150 tsa li-carbs tse silang, kapa 20-35% ea likhalori, ka letsatsi.

Liphuputso tse 'maloa tse hlahlobang lijo tse joalo li tlalehile litholoana tse ntle ho batho ba nang le lefu la tsoekere (,).

Phuputsong ea likhoeli tse 12 ho batho ba 259 ba nang le lefu la tsoekere la mofuta oa 2, ba latelang lijo tsa Mediterranean tse fanang ka 35% kapa lik'hilojule tse fokolang ho tsoa ho carbs ba fumane phokotso e kholo ho HbA1c - ho tloha 8.3% ho isa 6.3% - ka karolelano ().

Ho fumana moeli o nepahetseng

Lipatlisiso li netefalitse hore lithibelo tse ngata tsa carb li ka theola maemo a tsoekere maling ka nepo.

Kaha li-carbs li phahamisa tsoekere maling, ho li fokotsa ho isa tekanyong efe kapa efe ho ka thusa ho laola maemo a hau.

Ka mohlala, haeba hona joale u sebelisa ligrama tse ka bang 250 tsa carbs ka letsatsi, ho fokotsa ho noa ho li-gramme tsa 150 ho lokela ho baka tsoekere e tlase ea mali kamora ho ja.

Seo se boletse, ho kenella ka matla ho li-gram tsa 20-50 tsa carbs ka letsatsi ho bonahala ho hlahisa litholoana tse makatsang, ho fihlela ho fokotsa kapa ho felisa tlhoko ea meriana ea insulin kapa ea lefu la tsoekere.

Liphuputso li bonts'a hore ho thibela carbs ho ka thusa batho ba nang le lefu la tsoekere. Ha theolelo ea carb e theola tlase, phello e kholo maemong a tsoekere ea mali le matšoao a mang a bophelo bo botle.

Lijo tse phahameng tsa carb tseo u lokelang ho li qoba

Lijo tse ngata tse monate, tse matlafatsang, tse nang le carb li nyolla tsoekere maling hanyane feela. Lijo tsena li ka natefeloa ka bongata bo itekanetseng le bo nang le bolokolohi lijong tse tlase tsa khabohaetereite.

Leha ho le joalo, o lokela ho qoba lintho tse latelang tse phahameng tsa carb:

• mahobe, limafine, li-roll le li-bagel
• bijoux, raese, poone le lijo-thollo tse ling
• litapole, litapole, yam le taro
• lebese le yogurt e tsoekere
• litholoana tse ngata, ntle le monokotsoai
• likuku, likuku, liphae, ice cream le lipompong tse ling
• Lijo tse bobebe tse kang li-pretzels, li-chips le popcorn
• lero, soda, tee e halikiloeng ea leqhoa le lino tse ling tse tsoekere tse tsoekere
• biri

Hopola hore ha se lijo tsena kaofela tse seng kotsi. Mohlala, litholoana li ka ba le phepo e ntle haholo. Leha ho le joalo, ha lia nepahala ho mang kapa mang ea lekang ho laola maemo a tsoekere ea mali ka ho ja li-carbs tse fokolang.

Ha u ja lijo tse nang le carb e tlase, u lokela ho qoba lijo tse kang biri, bohobe, litapole, litholoana le lipompong.

Na lijo tse tlase tsa carb li lula li le molemo bakeng sa lefu la tsoekere?

Lijo tse tlase tsa carb haesale li bonts'oa li theola tsoekere maling le ho ntlafatsa matšoao a mang a bophelo bo botle ho batho ba nang le lefu la tsoekere.

Ka nako e ts'oanang, lijo tse ling tse phahameng tsa carb li 'nile tsa tlotlisoa ka litlamorao tse tšoanang.

Mohlala, liphuputso tse ling li bontša hore vegan e nang le mafura a fokolang kapa lijo tse jeoang ke batho ba sa jeng nama li ka lebisa taolong e ntle ea tsoekere ea mali le bophelo bo botle ka kakaretso (,,,).

Phuputsong ea libeke tse 12, lijo tsa vegan tse sootho tse nang le raese tse nang le ligrama tse 268 tsa carbs ka letsatsi (72% ea likhalori) li theotse maemo a barupeluoa a HbA1c ho feta lijo tse tloaelehileng tsa lefu la tsoekere le ligrama tse 249 tsa khalite ea letsatsi le letsatsi (64% ea lik'hilojule) ().

Tlhatlhobo ea lithuto tsa 4 e fumane hore batho ba nang le lefu la tsoekere la mofuta oa 2 ba latelang mafura a tlase, phepo ea macrobiotic e nang le 70% carbs ba fumane phokotso e kholo ho tsoekere ea mali le matšoao a mang a bophelo ().

Lijo tsa Mediterranean ka ho tšoanang li ntlafatsa taolo ea tsoekere maling hape li fana ka melemo e meng ea bophelo bo botle ho batho ba nang le lefu la tsoekere (,).

Leha ho le joalo, ho bohlokoa ho hlokomela hore lijo tsena li ne li sa bapisoe ka kotloloho le lijo tse tlase tsa carb, empa ho fapana le lijo tse tloaelehileng, tse fokolang haholo tse sebelisoang khafetsa bakeng sa taolo ea lefu la tsoekere.

Ntle le moo, lipatlisiso tse ling mabapi le lijo tsena lia hlokahala.

Liphuputso li bontša hore lijo tse ling tse phahameng tsa carb li ka thusa ho laola lefu la tsoekere. Leha ho le joalo, lipatlisiso lia hlokahala.

Mokhoa oa ho khetholla phepelo e nepahetseng ea carb

Le ha lithuto li bontšitse hore mefuta e fapaneng e fapaneng ea phepelo ea carb e ka thusa ho laola tsoekere maling, palo e nepahetseng e fapana ka motho ka mong.

Mokhatlo oa American Diabetes Association (ADA) o ne o tloaetse ho khothaletsa hore batho ba nang le lefu la tsoekere ba fumane likarolo tse ka bang 45% tsa lik'halori tsa bona ho tsoa ho carbs.

Leha ho le joalo, ADA joale e khothaletsa mokhoa o ikhethileng oo lijo tsa hau tse loketseng tsa carb li lokelang ho nahanela likhetho tsa hau tsa phepo le lipheo tsa metabolic (36).

Ho bohlokoa ho ja palo ea li-carbs tseo u utloang u le betere ho tsona 'me u ka li boloka ka nako e telele.

Ka hona, ho tseba hore na ke li-carb tse kae tse lokelang ho jeoa ho hloka liteko le tlhahlobo ho fumana hore na ke eng e u tsoelang molemo ka ho fetisisa.

Ho tseba hore na o ja carb e ntle hakae, lekanya tsoekere ea hao ea mali le metara ea tsoekere ea mali pele u ja le hape lihora tse 1-2 kamora ho ja.

Ho thibela tšenyo methapong ea mali le methapong, boholo ba tsoekere e maling a hau bo lokela ho fihla ho 139 mg / dL (8 mmol / L).

Leha ho le joalo, o kanna oa batla ho ikemisetsa siling e tlase le ho feta.

Ho fihlela sepheo sa hau sa tsoekere maling, o kanna oa hloka ho fokotsa palo ea hau ea carb e ka tlase ho 10, 15, kapa 25 gram ka nako ea lijo.

Hape, o ka fumana hore tsoekere ea mali ea hao e phahama haholo ka linako tse itseng tsa letsatsi, kahoo moeli oa hau o kaholimo oa carb o ka ba tlase bakeng sa lijo tsa mantsiboea ho feta lijo tsa hoseng kapa tsa mots'eare.

Ka kakaretso, li-carbs tse fokolang tseo u li jang, tsoekere ea mali ea hau e tla fokotseha le meriana e fokolang ea lefu la tsoekere kapa insulin eo u tla e hloka ho lula sebakeng se phetseng hantle.

Haeba u noa meriana ea insulin kapa ea lefu la tsoekere, ho bohlokoa haholo ho bua le mofani oa tlhokomelo ea bophelo pele u fokotsa tlhahiso ea hau ea carb ho netefatsa tekanyetso e nepahetseng.

Ho tseba hore na o ja lijo tse ngata hakae bakeng sa taolo ea lefu la tsoekere ho hloka hore u hlahlobe tsoekere ea hao ea mali le ho etsa liphetoho kamoo ho hlokahalang ho latela karabelo ea hau, ho kenyeletsoa le maikutlo a hau.

Ntlha ea bohlokoa

Haeba u na le lefu la tsoekere, ho fokotsa ts'oaetso ea hau ea carb ho ka ba molemo.

Liphuputso tse ngata li bontšitse hore ho ja carb ea letsatsi le letsatsi ea ligrama tse 20-150, kapa 5-35% ea likhalori, ha ho lebise feela taolong e ntle ea tsoekere ea mali empa ho ka ts'ehetsa le ho theola boima ba 'mele le ntlafatso e meng ea bophelo.

Leha ho le joalo, batho ba bang ba ka mamella carbs e ngata ho feta ba bang.

Ho lekola tsoekere ea hau ea mali le ho ela hloko hore na u ikutloa joang ha u e-ja li-carb tse fapaneng ho ka u thusa ho fumana moeli oa taolo e nepahetseng ea lefu la tsoekere, maemo a matla le boleng ba bophelo.

Ho ka ba molemo ho atamela ba bang bakeng sa tšehetso. App ea rona ea mahala, T2D Healthline, e u hokahanya le batho ba 'nete ba phelang le lefu la tsoekere la mofuta oa 2. Botsa lipotso tse amanang le lijo 'me u batle likeletso ho ba bang ba li fumanang. Khoasolla sesebelisoa bakeng sa iPhone kapa Android.