Uhlobo luni lwezambila olufanele kakhulu abane-diabetes?

Izambila ezimnandi zingaba yilolu hlobo lwesambila olufanele abantu abane-diabetes, njengoba zingezansi kwi-GI futhi ziqukethe izibuko eziningi kunalezo zambila ezimhlophe. Izambila ezimnandi ziyatholakala kahle kwe-calcium ne-vitamin A. Izambila ze-Carisma, uhlobo lwesambila elimhlophe, yilunye uhlobo oluzungeze kwi-GI.

Uhlobo luni lwezambila olungakhuphuki isibalo se-sugar egazini?

Uma zikhothiwe, izambila ezimnandi ziyizinto ezinezibalo ezizungezile (GI) zokudla, lokho kusho ukuthi azikhothi ukukhuphuka kwesibalo se-sugar egazini njengalezo zambila ezijwayelekile, ngokusho kokucwaninga oluchapwe ku-Journal of Nutrition and Metabolism.

Ingabe izambila ezibomvu ziyalungile abane-diabetes?

Izambila ezincane ezibomvu ngezikhumba zazo ziyinketho enhle yezambila abane-diabetes. Isikhumba sezambila ezincane sinikeza izibuko, okuvumela ukulambisa nokuthuthukiswa. Futhi izambila ezincane, eziphelele ziyalula ukulawula ingxenye.

Ingabe abane-diabetes bangadla yiliphi uhlobo lwezambila?

Ingabe abantu abane-diabetes bangadla izambila? Ngokusho kwe-American Diabetes Association (ADA), izitshalo ezinamafutha njengezambila zingajwayelekiswa ekudleni kwendoda ene-diabetes. Inani eliphelele le-carbohydrate elidliwa ngesikhathi sokudla noma isiphuzo kuyinto ebalulekile kakhulu.

Ingabe abane-diabetes bangadla izambila ezikhothiwe?

Ngakho, ngokuphikisana nokukholwa okujwayelekile, izambila azikubi abane-diabetes. Kuyiqiniso ukuthi zinamafutha, kodwa umuntu one-diabetes angazijabulisa njengenyama ephathelene nekhambi eliphilayo. Kufanele kuphela kuphela ukudla kwabo kwama-carb ehluthiwe.

Izambane, ama-Carbs, kanye ne-Type 2 Diabetes

Iyiphi i-roti engcono kubantu abanesifo sokukhulelwa kwesondo?

Ngokusho kukaMacrobiotic Nutritionist kanye neHealth Coach Shilpa Arora, “Amaranth, buckwheat kanye ne-ragi yilamafula angcono okufanele asebenziswe uma unesifo sokukhulelwa kwesondo. Atta kumafulethi lawa inendiza ephansi yensita yamakhemikhali okwenza kube lula ukugcina amalevula wekhozi eliphezulu.

Yini indlela engcono yokupheka kwamazambane abantu abanesifo sokukhulelwa kwesondo?

Indlela engcono lapho amazambane abantu abanesifo sokukhulelwa kwesondo angaphekwa ngayo kukho ukuphakamisa noma ukubilisa. Amazambane abilisiwe kanye ne-steam anezinhlamvu eziningi zamavithamini, amaminerali, kanye ne-fiber kodwa amaphesenti aphansi amafutha, ishukela, kanye nesalt.

Yonke imboni yamazambane yenza ishukela eliphezulu?

Uhlobo lwamazambane odla nalo lunga ngcono kakhulu ukuthi ishukela sakho singena kanjani egazini lakho. Ezinye, njengohlobo lwama-Carisma, zinezinombolo eziphansi njengoba 53. Ngokuvamile, amazambane amavamile afana ne-fingerling noma amazambane amabovu anezinombolo eziphansi zezinombolo. Izinhlobo ezinamandla njengama-Russet kanye ne-Idaho zikumgogodla wezinombolo.

Yiziphi izambane ezinhle kune-rice kubantu abanesifo sokukhulelwa kwesondo?

Njengamabizo angaphezu kwezinhlobo ezimhlophe ze-rice, izambane ngokuvamile linombolo ephakeme yeglycemic index, okusho ukuthi lichazwa ngokushesha kushukela, futhi kungenza ishukela eliphezulu kanye nezinhlamvu zokugcina zokuphakama, ukukwenza kube nzima ukudla ngemva kwalokho. Izambane futhi zihlobene nekhono eliphezulu lokuthola uhlobo lwesondo lwe-2.

Ingabe abantu abanesifo sokukhulelwa kwezibalo bangadla izambane nangezinkomishi?

Izinkomishi zingaba ukukhetha okuphephile uma unesifo sokukhulelwa kwezibalo futhi ulandele amandla omzimba wakho. Ziyatholakala futhi ezitshalweni ezingenamakhula. Ngakho ungathokoza nezinkomishi ezincane uma ulandela isicelo se-ketogenic, noma i-keto, diet.

Umuntu onesifo sokukhulelwa kwezibalo kufanele adle amakhulu malini?

Izambane nesifo sokukhulelwa kwezibalo Uma inqubo yakho ye-carb ngesikhathi sokudla ingu-30 grams, isibonelo, khona-ke ungadla 1 ikhofi yezambane ezidonsiwe noma izambane ezilingana, uma ukhetha.

Yiluphi uhlobo lwesambane oluphephile kakhulu?

Izambane ze-Red Desiree zingxenye yomndeni wezambane eziBomvu futhi zicabangeleka ukuba ziphephile kakhulu phakathi kwezambane zonke, ngoba zinamandla aphezulu kwezivitamin, iziminerale nezinto eziphilayo ze-phytochemicals.

Yiluphi uhlobo lwesambane olunamandla aphansi kakhulu?

Isambane se-russet, noma ngabe amandla awo aphansi kakhulu, alunamandla aphansi kakhulu kanye nokuhlola okuhle (ngokuba namandla aphansi) kwisilinganiso samandla nesifuba.

Yiluphi uhlobo lwesambane olunamandla kakhulu?

Kungabonakala okungaqondakali, izambane ezifudumele zinamandla angaphezu kuka-14 ngakho konke amandla wezambane ezijwayelekile (11.6g ngokulinganisela ku-0.8g ngamagremu angu-100). Iningi lamandla ezambane ezifudumele livela kusukela kusukurozi, ngesikhathi amaglukhozi namafurukhtozi akhiqiza inani elincane (1).

Yini okungaphezu kwezinhlobo ezingu-10 zezinto zokudla okufanele zivalelwe abantu abane-diabetes?

Yini esikhundleni sokudla kwesitsha sesinkwa esinomusi?

Okusikhundleni sokudla kwesitsha sesinkwa esinomusi kubantu abane-Diabetes. Izinhlobo zezinkondlo ezifana ne-quinoa, barley, noma i-buckwheat zingaba yizinketho ezinhle ezinezinkomba zokudla ezishibhile kanye nokufakamiswa kwesiqu.

Ingabe i-Basmati rice iyaphumelela kubantu abane-diabetes?

Ne-glycemic index ephakathi kwe-50 no-58, i-basmati rice yinto yokudla eneglycemic index ephakathi kwezansi kanye nezansi. Uma unediyabhethisi, izicucu ezincane ze-basmati rice zingaba yingxenye yohlelo lwakho lokudla olunempilo.

Ingabe i-roti iyakwazi ukukhuphula isibalo somsoco?

Inayo i-glycemic index esezantsi futhi ngakho-ke isiza ukukhulisa umsoco womzimba nokugcina amalevula omsoco womzimba, kwenza kube yilokho okuhle kumuntu onediyabhethisi. Yebo, ama-chapati asiza ukugcina amalevula omsoco womzimba ngoba anayo i-glycemic index esezantsi kune-rice.

Izithelo ziphi ezikufanele zikwamukelwe kwi-diabetes?

Abantu abaphila nodiabetes kufanele bazame ukwehlisa izithelo ezinomlingo wokufaka igazi (GI) ophezulu, ngoba umzimba wafaka ushukela wegazi kusukela ezifweni ezinjalo ngokushesha kunokufaka ushukela wegazi ezifweni ezinomlingo wokufaka igazi (GI) ophantsi. Lokhu kubandakanya amakhosi, i-asparagus, i-broccoli, iselery, i-cauliflower, i-eggplant/aubergine, i-green beans, i-lettuce, amapeppers, i-snow peas kanye nespinach.”