Ididdigar carbohydrates

Yawancin abinci suna ƙunshe da carbohydrates (carbs), gami da:

• 'Ya'yan itace da ruwan' ya'yan itace
• Hatsi, burodi, taliya, da shinkafa
• Madara da kayan madara, madarar waken soya
• Wake, dawa, da lelwa
• Kayan marmari kamar su dankali da masara
• Kayan zaki kamar kuki, alewa, kek, jam da jelly, zuma, da sauran abinci waɗanda suka ƙunshi ƙarin sukari
• Abincin ciye-ciye kamar su kwakwalwan kwamfuta da faskarawa

Jikin ka da sauri ya juya carbohydrates zuwa sukari da ake kira glucose, wanda shine babban tushen ƙarfin ku na jiki .. Wannan yana ɗaga sukarin jinin ku, ko matakin glucose na jini.

Yawancin abinci waɗanda ke ƙunshe da carbohydrates suna da gina jiki kuma suna da mahimmin ɓangare na ingantaccen abinci. Game da ciwon sukari, makasudin ba shine iyakance carbohydrates a cikin abinci gaba ɗaya ba, amma don tabbatar da cewa baka cin abinci da yawa. Cin abinci na yau da kullun na carbohydrates zai iya taimakawa ci gaba da matakin jinin ku a tsaye.

Mutanen da ke da ciwon sukari za su iya sarrafa sukarin jinin su sosai idan suka ƙidaya yawan carbohydrates da suke ci. Mutanen da ke da ciwon sukari waɗanda ke ɗaukar insulin na iya amfani da ƙididdigar carb don taimaka musu sanin ainihin adadin insulin da suke buƙata a lokacin cin abinci.

Kwararren likitan ku ko kuma mai koyar da cutar sikari zai koya muku dabarun da ake kira "ƙididdigar carb."

Jikinka yana juya dukkan carbohydrates zuwa kuzari. Akwai manyan nau'ikan carbohydrates guda 3:

• Sugars
• Tauraruwa
• Fiber

Ana samun sikari a wasu nau'ikan abinci kuma ana sakawa wasu. Sugar na faruwa ne ta ɗabi'a a cikin waɗannan abinci masu wadataccen abinci:

• 'Ya'yan itãcen marmari
• Madara da kayan madara

Yawancin abinci da abinci masu tsafta sun ƙunshi ƙarin sukari:

• Alewa
• Kukis, waina, da kek
• Na yau da kullun (ba abinci ba) abubuwan sha na carbon, kamar soda
• Manyan syrups, kamar waɗanda aka saka cikin 'ya'yan itacen gwangwani

Ana samun sitaci bisa dabi'a a cikin abinci, haka nan. Jikinka ya bazu su zuwa sukari bayan ka ci su. Wadannan abinci suna da yawan sitaci. Dayawa suna da fiber. Fiber shine bangaren abinci wanda jiki baya karya shi. Yana jinkirta narkewa kuma yana taimaka maka jin cikakke. Abincin da ke dauke da sitaci da zare sun hada da:

• Gurasa
• Hatsi
• Lido, kamar su wake da kaji
• Taliya
• Shinkafa
• Kayan marmari irin su dankali

Wasu abinci, kamar su wake na jelly, suna ƙunshe ne da abincin da ke dauke da kuzari kawai. Sauran abinci, kamar su sunadarai na dabbobi (kowane irin nama, kifi, da ƙwai), ba su da carbohydrates.

Yawancin abinci, har ma da kayan lambu, suna da wasu sinadarai masu dauke da abinci. Amma yawancin kore, kayan lambu wadanda ba sitaci ba suna da karancin carbohydrates.

Yawancin manya da ke fama da ciwon sukari kada su ci fiye da gram carbohydrate 200 a rana. Adadin da aka ba da shawarar yau da kullun ga manya shine gram 135 a kowace rana, amma ya kamata kowane mutum ya sami nasa burin na carbohydrate. Mata masu ciki suna buƙatar aƙalla gram 175 na carbohydrates a kowace rana.

Cakakken abinci yana da alamun da ke nuna muku yawan carbohydrates da abinci ke da su. Ana auna su cikin gram. Kuna iya amfani da alamun abinci don ƙididdige carbohydrates ɗin da kuke ci. Lokacin da kake kirgawa, yawan aiki daidai yake da adadin abinci wanda ya ƙunshi gram 15 na carbohydrate. Girman hidiman da aka jera a kan kunshin ba koyaushe yake zama ɗaya da 1 aiki a cikin ƙididdigar carbohydrate. Misali, idan kunshin abinci sau daya ya kunshi gram 30 na carbohydrate, a zahiri kunshin ya kunshi sau 2 lokacin da kake kirga carb.

Lakabin abincin zai faɗi menene girman adadin 1 da kuma yawan sabis ɗin da suke cikin fakitin. Idan jakar kwakwalwan ta ce tana dauke da abinci sau 2 kuma zaka ci jakar duka, to kana bukatar ka rubanya bayanan lakabin da 2. Misali, bari mu ce lakabin da ke jikin buhun kwakwalwan ya bayyana cewa yana dauke da sau 2, kuma 1 cushe na kwakwalwan kwamfuta yana ba da gram 11 na carbohydrate. Idan ka ci duka jakar kwakwalwan, ka ci gram 22 na carbohydrates.

Wani lokaci lakabin zai lissafa sukari, sitaci, da zaren daban. Ididdigar carbohydrate don abinci shine jimlar waɗannan. Yi amfani da wannan adadin kawai don ƙidaya carbs ɗin ku.

Lokacin da kuke kirga carbi a cikin abincin da kuka dafa, lallai ne ku auna rabon abinci bayan dafa shi. Misali, dafaffun doguwar shinkafa tana da gram 15 na carbohydrate a cikin kofi 1/3. Idan ka ci kofi dafaffun doguwar shinkafa, za ka ci gram 45 na carbohydrates, ko sau 3 na abinci.

Anan akwai wasu misalan abinci da girke-girke masu nauyin kusan gram 15 na carbohydrate:

• Rabin kofin (107 grams) na 'ya'yan gwangwani (ba tare da ruwan' ya'yan itace ko syrup ba)
• Kofi ɗaya (gram 109) na kankana ko 'ya'yan itace
• Cokali biyu (gram 11) na drieda driedan itacen .a .an
• Rabin kofi (gram 121) na hatsin da aka dafa
• Cupaya daga cikin uku na kofin dafaffen taliya (gram 44) (na iya bambanta da sifar)
• Daya-bisa-uku kofi (gram 67) na dafaffun doguwar shinkafa
• Kofi ɗaya da huɗu (gram 51) na ɗan gajeren hatsi shinkafa
• Rabin kofi (gram 88) dafaffun wake, wake, ko masara
• Gurodi ɗaya
• Kofuna uku (gram 33) popcorn (popped)
• Kofi daya (mililita 240) madara ko madarar waken soya
• Orani uku (gram 84) na dankalin turawa

Upara Carbohydrates ɗinku

Adadin adadin carbohydrates da kuke ci a rana shine adadin carbohydrates a cikin duk abin da kuka ci.

Lokacin da kake koyan yadda ake kirga carbs, yi amfani da littafin log, wata takarda, ko kuma wani app don taimaka maka waƙa da su. Yayin da lokaci ya wuce, zai zama da sauƙi a kimanta abubuwan da ke cikin carbohydrates.

Yi shirin ganin likitan abinci kowane watanni 6. Wannan zai taimaka muku sabunta ilimin ku game da kirga carb. Masanin ilimin abinci zai iya taimaka muku sanin adadin adadin abincin da za ku ci a kowace rana, gwargwadon bukatun ku na caloric da sauran abubuwan. Masanin abinci kuma zai iya ba da shawarar yadda za a rarraba yawan abincin carbohydrate na yau da kullun a tsakanin abincinku da abincinku.

Ingididdigar carbi; Abincin mai sarrafa Carbohydrate; Abincin sukari; Carbohydididdigar carbohydrates

• Hadaddiyar carbohydrates

Yanar gizo Associationungiyar Ciwon Suga ta Amurka. Yi hankali a kan ƙididdigar carb. www.diabetes.org/ abinci mai gina jiki/understanding-carbs/carb-counting. An shiga Satumba 29, 2020.

Anderson SL, Trujillo JM. Rubuta ciwon sukari na 2. A cikin: McDermott MT, ed. Endocrine Sirrin. 7th ed. Philadelphia, PA: Elsevier; 2020: babi na 4.

Dungan KM. Gudanar da ciwon sukari na 2. A cikin: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Manya da Yara. 7th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 48.

• Carbohydrates
• Ciwon suga a yara da matasa
• Ciwon suga