Muaj pes tsawg Carbs Koj Yuav Tsum Noj Yog Koj Muaj Ntshav Qab Zib?

Zoo Siab

• Mob ntshav qab zib thiab ntshav qab zib yog dab tsi?
• Yam 1 ntshav qab zib
• Mob ntshav qab zib Hom 2
• Mob Ntshav Qab Zib
• Cov zaub mov cuam tshuam li cas rau cov ntshav qab zib?
• Kev txwv Carb rau cov ntshav qab zib
• Tsawg heev carb, ketogenic cov pluas noj
• Tsawg cov zaub mov carb ntau
• Noj zaub mov carb kom tsawg
• Pom qhov ntau yog
• High carb cov zaub mov kom tsis txhob
• Puas yog cov zaub mov muaj carb tsawg ib txwm ua rau cov ntshav qab zib?
• Yuav ua li cas txiav txim siab zoo noj carb kom tsawg
• Hauv qab kab

Xam paub pes tsawg carbs noj thaum koj muaj ntshav qab zib yuav zoo li tsis meej pem.

Cov txheej txheem kev noj zaub mov los ntawm ib puag ncig lub ntiaj teb ib txwm xav kom koj tau txais ib puag ncig 45-60% ntawm koj cov calories los ntawm carbs yog tias koj muaj ntshav qab zib (,).

Txawm li cas los xij, coob tus kws txawj ntseeg tias cov neeg mob ntshav qab zib yuav tsum noj carbs tsawg dua. Qhov tseeb, ntau qhov pom zoo tsawg dua li ib nrab ntawm cov nyiaj no.

Kab lus no qhia koj pes tsawg carbs koj yuav tsum tau noj yog tias koj muaj ntshav qab zib.

Mob ntshav qab zib thiab ntshav qab zib yog dab tsi?

Cov piam thaj, lossis ntshav qab zib, yog qhov roj tseem ceeb rau koj lub cev lub cev.

Yog tias koj muaj ntshav qab zib hom 1 lossis hom 2, koj txoj kev muaj peev xwm ua cov txheej txheem thiab siv cov piam thaj hauv ntshav tsis taus.

Yam 1 ntshav qab zib

Ntawm ntshav qab zib hom 1, koj qhov txiav tsis tuaj yeem tsim cov insulin, yam tshuaj uas tso cai rau cov piam thaj hauv koj cov hlab ntshav mus rau hauv koj lub hlwb. Hloov chaw, yuav tsum tau txhaj tshuaj insulin.

Tus kab mob no tshwm sim los ntawm tus txheej txheem autoimmune uas koj lub cev tawm tsam nws cov cell ua insulin, uas yog hu ua beta hlwb. Txawm hais tias nws ib txwm kuaj tau rau cov menyuam yaus, nws tuaj yeem pib lub hnub nyoog twg los xij - txawm tias yog neeg laus ().

Mob ntshav qab zib Hom 2

Ntshav qab zib hom 2 feem ntau muaj, suav txog 90% ntawm kev kuaj pom. Zoo li hom 1, nws tuaj yeem tsim kho hauv cov laus thiab menyuam yaus. Txawm li cas los xij, nws tsis yog tshwm sim hauv cov menyuam yaus thiab feem ntau tshwm sim rau cov neeg rog lossis rog dhau.

Hauv daim ntawv no ntawm tus kabmob, koj tus txiav ua tsis tau insulin txaus lossis koj lub hlwb yuav tiv taus cov tshuaj insulin. Yog li, cov piam thaj ntau dhau hauv koj cov hlab ntshav.

Sij hawm dhau mus, koj cov roj ntsha beta tuaj yeem txo qis vim yog los ntawm kev tso tawm ntau dua thiab ntau cov insulin hauv kev sim txo cov ntshav qab zib. Lawv kuj tuaj yeem ua puas los ntawm cov piam thaj ntau hauv koj cov ntshav ().

Kev kuaj ntshav qab zib tuaj yeem txheeb xyuas tau los ntawm kev nce qib ceev ceev ntshav qab zib lossis ntshav nce qib ntawm qhov cim ntshav glycated hemoglobin (HbA1c), uas qhia txog kev tswj ntshav qab zib ntau dua 2-3 hlis ().

Mob Ntshav Qab Zib

Ua ntej cov ntshav qab zib hom 2 tshwm sim, cov ntshav qab zib cov ntshav tau nce siab tab sis siab tsis txaus thiaj paub tias yog mob ntshav qab zib. Theem no peb paub txog kev mob ntshav qab zib.

Mob Ntshav Qab Zib yog raug ntsuas los ntawm cov ntshav qab zib kom txog qib 100–125 mg / dL (5.6.96.9 mmol / L) lossis HbA1c theem ntawm 5,7.46.4% ().

Txawm hais tias tsis yog txhua tus neeg muaj tus mob ntshav qab zib yuav ua tau mob ntshav qab zib hom 2, nws kwv yees kwv yees li 70 feem pua ​​yuav pib mob tus mob no ().

Yuav ua li cas ntxiv, txawm tias kev mob ntshav qab zib tsis tau nce mus rau ntshav qab zib, cov neeg muaj tus mob no tseem yuav muaj kev pheej hmoo mob plawv, mob raum, thiab lwm yam kev cuam tshuam txog ntshav qab zib cov ntshav siab ().

Mob ntshav qab zib hom 1 pib ntawm kev puas tsuaj ntawm pancreatic beta hlwb, thaum hom ntshav qab zib hom 2 tshwm sim los ntawm insulin tsis txaus los tiv thaiv insulin. Mob ntshav qab zib feem ntau nce mus rau ntshav qab zib.

Cov zaub mov cuam tshuam li cas rau cov ntshav qab zib?

Ntau yam, nrog rau kev tawm dag zog, kev ntxhov siab, thiab mob nkeeg, cuam tshuam rau koj li ntshav qab zib cov ntshav.

Uas tau hais tias, ib qho ntawm ntau yam loj tshaj plaws yog qhov koj noj.

Ntawm peb macronutrients - carbs, protein, thiab rog - carbs muaj cov txiaj ntsig zoo tshaj plaws rau ntshav qab zib. Yog vim koj lub cev zom cov carbs rau hauv qab zib, uas nkag rau hauv koj cov hlab ntshav.

Qhov no tshwm sim nrog txhua carbs, xws li cov khoom siv zoo nkauj zoo li chips thiab khaub noom, nrog rau cov khoom noj qab haus huv zoo li txiv hmab txiv ntoo thiab zaub.

Txawm li cas los xij, tag nrho cov zaub mov muaj fiber ntau. Tsis zoo li cov hmoov txhuv nplej siab thiab qab zib, cov tshuaj fiber ntau tsis tau nce qib ntshav qab zib thiab tej zaum yuav ua kom qhov nce no qeeb.

Thaum cov neeg muaj ntshav qab zib noj cov zaub mov uas muaj cov zaub mov noj hauv lub cev, cov piam thaj hauv ntshav yuav tuaj yeem nce siab. Kev noj cov carb ntau yuav tsum tau noj tshuaj insulin lossis ntshav qab zib ntau kom tswj tau cov ntshav qab zib.

Vim tias lawv tsis tuaj yeem tsim cov tshuaj insulin, cov neeg muaj ntshav qab zib hom 1 yuav tsum txhaj tshuaj insulin ntau zaus hauv ib hnub, tsis hais noj yam twg. Txawm li cas los xij, noj cov carbs tsawg dua tuaj yeem txo lawv lub sijhawm noj haus insulin.

Koj lub cev zom cov carbs ua piam thaj, uas nkag rau hauv koj cov hlab ntshav. Cov neeg muaj ntshav qab zib uas noj carbs ntau yuav tsum tau insulin lossis tshuaj noj kom ntshav qab zib kom ntshav nce siab.

Kev txwv Carb rau cov ntshav qab zib

Ntau cov kev tshawb fawb txhawb kev siv cov kev txwv carb hauv cov neeg muaj ntshav qab zib.

Tsawg heev carb, ketogenic cov pluas noj

Tsawg cov zaub mov carb feem ntau ua rau me me mus rau ketosis me me, lub xeev uas koj lub cev siv ketones thiab rog, ntau dua li qab zib, raws li nws cov khoom siv lub zog tseem ceeb.

Ketosis feem ntau tshwm sim ntawm kev noj zaub mov txhua hnub tsawg dua 50 lossis 30 grams ntawm tag nrho lossis zom cov carbs (tag nrho cov carbs rho tawm fiber ntau), feem. Qhov no ua kom sib npaug tsis tshaj 10% ntawm calories rau ib pluas noj 2,000 calories.

Tsawg heev carb, ketogenic pluas noj tau raug rau cov neeg mob ntshav qab zib txawm tias ua ntej cov tshuaj insulin tau tshawb pom hauv 1921 ().

Ntau cov kev tshawb fawb qhia tias kev txwv tsis pub carb txog 20–50 grams carbs ib hnub tuaj yeem txo cov ntshav qab zib kom tsawg, txhawb kev poob phaus, thiab txhim kho kev mob plawv hauv cov neeg muaj ntshav qab zib (,,,,,,,,,).

Ntxiv rau, kev txhim kho no feem ntau tshwm sim sai heev.

Piv txwv li, hauv txoj kev tshawb nrhiav rau cov neeg muaj rog thiab ntshav qab zib, txwv carbs mus rau 21 grams tauj ib hnub rau 2 lub lis piam ua rau muaj qhov tsis txaus noj tsawg hauv cov calories, cov ntshav qab zib tsawg, thiab 75% nce ntawm insulin rhiab heev ().

Hauv kev kawm me me, 3 lub hlis, cov neeg noj cov zaub mov muaj roj, ua kom cov rog rog tsawg lossis noj cov zaub mov muaj carb tsawg li 50 grams carbs ib hnub.

Cov pab pawg qis carb nruab nrab 0.6% txo qis hauv HbA1c thiab poob ntau tshaj ob zaug nyhav li cov pab pawg muaj roj tsawg. Dab tsi ntxiv, 44% ntawm lawv tau txiav tawm yam tsawg kawg yog ib qho tshuaj kho ntshav qab zib, piv nrog 11% ntawm cov pab pawg muaj roj tsawg ().

Qhov tseeb, hauv ntau txoj kev tshawb nrhiav, cov tshuaj insulin thiab lwm cov tshuaj kho ntshav qab zib tau raug txo qis lossis raug txiav vim tias muaj kev txhim kho hauv kev tswj ntshav qab zib ((,,,,,).

Cov pluas noj muaj 20-50 grams carbs kuj tau pom tias cov ntshav qab zib cov ntshav muaj ntau thiab txo qhov kev pheej hmoo kis mob rau cov neeg mob ntshav qab zib (,,).

Hauv kev kawm me me, 12-lub lim tiam, cov txiv neej rog thiab mob ntshav qab zib tau noj cov zaub mov hauv Mediterranean tsawg txog 30 grams carbs ib hnub. Lawv cov ntshav siab sai tau tso tawm mus rau 90 mg / dL (5 mmol / L), ntawm qhov nruab nrab, uas zoo nyob rau thaj tsam li ib txwm ().

Tsis tas li ntawd, cov txiv neej poob txoj kev txaus siab 32 phaus (14.5 kg), ntawm qhov nruab nrab, thiab tau txais txiaj ntsig tseem ceeb txo cov roj triglycerides, roj cholesterol, thiab ntshav siab, ntawm lwm cov txiaj ntsig ().

Ib qho tseem ceeb, cov txiv neej no tsis tau txais kev pom zoo rau cov kev mob tshwm sim hauv lub cev vim qhov kev txo qis rau cov ntshav qab zib, qhov hnyav, thiab lwm cov cim rau kev noj qab haus huv.

Txawm hais tias muaj kev txhawj xeeb tau hais tias kev noj cov protein ntau hauv kev noj cov zaub mov carb tsawg tuaj yeem ua rau lub raum muaj teeb meem, kev tshawb fawb 12-lub hlis tsis ntev los no kev pom tias cov carb tsawg heev tsis ua rau muaj mob raum ().

Tsawg cov zaub mov carb ntau

Ntau cov zaub mov carb qis txwv tsis pub carbs rau 50-100 grams, lossis 10-20% ntawm calories, tauj ib hnub.

Txawm hais tias muaj tsawg heev ntawm kev tshawb fawb txog kev txwv carb hauv cov neeg uas muaj ntshav qab zib hom 1, cov uas tau muaj dhau los tau qhia txog cov txiaj ntsig zoo (,,).

Hauv kev tshawb nrhiav mus sij hawm ntev hauv cov neeg muaj ntshav qab zib hom 1 uas txwv tsis pub carbs mus rau 70 grams tauj ib hnub, cov neeg tuaj koom pom lawv qhov HbA1c poob qis los ntawm 7.7% rau 6.4%, thaj tsam li. Dab tsi ntxiv, lawv qib HbA1c yuav zoo li qub 4 xyoos tom qab ().

Ib qho 1.3% txo hauv HbA1c yog ib qho kev hloov pauv tseem ceeb los tswj ntau xyoo, tshwj xeeb yog cov neeg muaj ntshav qab zib hom 1.

Ib qhov kev txhawj xeeb tshaj plaws rau cov neeg muaj ntshav qab zib hom 1 yog cov ntshav qog ntshav qab zib, lossis ntshav qab zib uas poob rau hauv cov neeg tsis txaus ntshai.

Hauv kev kawm 12 lub hlis, cov neeg laus uas muaj ntshav qab zib hom 1 uas txwv tsis pub noj cov carb txhua hnub kom tsawg dua 90 grams muaj 82% tsawg dua cov ntshav qab zib tsawg dua ua ntej lawv pib noj zaub mov ().

Cov neeg muaj ntshav qab zib hom 2 tej zaum tseem yuav tau txais txiaj ntsig los ntawm kev txwv lawv txoj kev noj cov zaub mov carb txhua hnub (,,).

Hauv kev tshawb nrhiav me me, 5-lub lim tiam, cov txiv neej muaj ntshav qab zib hom 2 uas noj cov protein ntau, cov zaub mov muaj fiber ntau nrog 20% ​​ntawm nws cov calories los ntawm carbs muaj 29% txo kev yoo ntshav qab zib, ntawm qhov nruab nrab ().

Noj zaub mov carb kom tsawg

Cov zaub mov carb ntau tshaj tuaj yeem muab 100-150 gram ntawm cov zaub mov carbs, lossis 20-35% ntawm calories, nyob rau ib hnub.

Ob peb txoj kev tshawb fawb tshuaj xyuas cov pluas noj zaub mov no tau tshaj tawm cov txiaj ntsig zoo hauv cov neeg muaj ntshav qab zib (,).

Hauv kev tshawb fawb 12 lub hlis hauv 259 cov neeg muaj ntshav qab zib hom 2, cov neeg uas ua raws li kev noj zaub noj hauv Mediterranean muab 35% lossis tsawg dua calories los ntawm carbs muaj qhov txo qis HbA1c - los ntawm 8.3% mus rau 6.3% - ntawm qhov nruab nrab ().

Pom qhov ntau yog

Kev tshawb fawb tau lees tias ntau theem ntawm kev txwv carb tuaj yeem txo cov ntshav qab zib kom tsawg.

Txij li thaum carbs nce cov ntshav qab zib, txo lawv rau txhua qhov tuaj yeem pab tswj koj cov qib.

Piv txwv li, yog tias koj tab tom noj tam sim no txog 250 grams carbs ib hnub, txo koj qhov kev noj kom tsawg rau 150 grams yuav ua rau cov ntshav qab zib tsawg tom qab noj mov tas.

Uas tau hais tias, kev txwv tsis pub nkag tsawg ntawm 20-50 grams carbs ib hnub zoo nkaus li tsim cov txiaj ntsig zoo tshaj plaws, mus kom deb li deb los txo lossis tshem tawm qhov xav tau ntawm cov tshuaj insulin lossis ntshav qab zib.

Kev tshawb fawb pom tias kev txwv tsis pub carbs tej zaum yuav pab tau cov neeg muaj ntshav qab zib. Qhov qis koj cov roj av tsawg dua, muaj kev cuam tshuam ntau dua rau koj cov ntshav qab zib thiab lwm cov cim kev noj qab haus huv.

High carb cov zaub mov kom tsis txhob

Ntau cov zaub mov muaj txiaj ntsig zoo, cov khoom noj muaj txiaj ntsig, cov zaub mov carb tsawg nce cov ntshav qab zib kom tsawg. Cov zaub mov no tuaj yeem nyiam hauv cov khoom noj dawb los ntawm cov zaub mov tsis tshua muaj carb.

Txawm li cas los xij, koj yuav tsum zam cov khoom hauv carb siab hauv qab no:

• khob cij, ncuav qab zib, yob, thiab hnab
• nplej zom, mov, pob kws, thiab lwm yam nplej
• qos yaj ywm, qos yaj ywm qab zib, yams, thiab taro
• mis nyuj thiab kua mis nyuj yogurt
• feem ntau cov txiv hmab txiv ntoo, tshwj tsis yog berries
• khoom qab zib, ncuav qab zib, ncuav qab zib, mis nyuj khov, thiab lwm yam khoom qab zib
• cov khoom noj txom ncauj zoo li pretzels, chips, thiab paj kws
• kua txiv, dej qab zib, dej tshuaj yej iced, thiab lwm yam dej qab zib
• npias

Nco ntsoov tias tsis yog tag nrho cov khoom noj tsis zoo. Piv txwv li, cov txiv hmab txiv ntoo tuaj yeem yog cov khoom noj khoom haus zoo. Tseem, lawv tsis zoo rau txhua tus uas sim tswj nws cov ntshav qab zib kom tsawg los ntawm kev noj carbs tsawg.

Ntawm cov zaub mov muaj carb tsawg, koj yuav tsum zam cov zaub mov xws li npias, qhob cij, qos yaj ywm, txiv hmab txiv ntoo, thiab khoom qab zib.

Puas yog cov zaub mov muaj carb tsawg ib txwm ua rau cov ntshav qab zib?

Kev noj zaub mov qis hauv lub cev qis qis tau pom tias ua rau cov ntshav qab zib tsawg zuj zus thiab txhim kho lwm qhov kev noj qab haus huv hauv cov neeg muaj ntshav qab zib.

Tib lub sijhawm, qee cov zaub mov carb ntau dua tau raug lees paub nrog cov teebmeem zoo sib xws.

Piv txwv li, qee qhov kev tshawb fawb qhia tias cov vegan tsis muaj rog lossis noj zaub mov tsis zoo rau lub cev ua rau cov ntshav qab zib thiab ua kom muaj kev noj qab haus huv zoo (,,,).

Hauv kev kawm 12 lub lis piam, cov zaub mov muaj xim av-vegan muaj 268 grams carbs ib hnub (72% ntawm calories) txo cov neeg koom 'HbA1c ntau dua li cov qauv mob ntshav qab zib nrog 249 grams ntawm txhua hnub carbs (64% ntawm calories) ().

Kev soj ntsuam ntawm 4 qhov kev tshawb pom tau pom tias cov neeg muaj ntshav qab zib hom 2 uas ua raws li cov rog rog qis, kev noj zaub mov macrobiotic muaj 70% carbs tau ua tiav txo cov ntshav qab zib thiab lwm qhov kev noj qab haus huv ().

Cov khoom noj hauv Mediterranean zoo li txhim kho kev tswj ntshav qab zib thiab muab lwm cov txiaj ntsig kev noj qab haus huv hauv cov neeg muaj ntshav qab zib (,).

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom noj zoo li no tsis tau muab piv nrog cov khoom noj muaj roj tsawg, tab sis, piv txwv li, cov zaub mov muaj roj tsawg feem ntau siv rau kev tswj ntshav qab zib.

Ntxiv rau, kev tshawb fawb ntxiv rau cov zaub mov noj yog qhov xav tau.

Kev tshawb fawb qhia tias qee qhov ntau cov zaub mov carb ntau dua tuaj yeem pab tswj ntshav qab zib tau. Tseem, kev tshawb fawb xav tau.

Yuav ua li cas txiav txim siab zoo noj carb kom tsawg

Txawm hais tias kev tshawb fawb pom tau hais tias muaj ntau theem sib txawv ntawm cov carb ntxiv yuav pab tswj cov ntshav qab zib, qhov nyiaj zoo sib txawv ntawm tus neeg.

Lub American Diabetes Association (ADA) tau siv qhia tias cov neeg muaj ntshav qab zib tau txais thaj tsam 45% ntawm lawv cov calories los ntawm carbs.

Txawm li cas los xij, ADA tam sim no txhawb txoj kev ua ib tus tib neeg nyob rau hauv uas koj qhov zoo tshaj plaws carb kev noj haus yuav tsum coj mus rau hauv koj txoj kev xav noj zaub mov thiab hom phiaj hauv metabolic (36).

Nws tseem ceeb heev uas koj yuav tsum tau noj cov zaub mov noj uas koj qhov kev noj qab haus huv zoo tshaj plaws thiab tuaj yeem tswj hwm tau mus ntev.

Yog li, kev xam pom qhov muaj ntau npaum li cas cov carbs noj tau yuav tsum tau kuaj thiab ntsuas seb qhov twg zoo tshaj rau koj.

Txhawm rau txiav txim siab koj qhov zoo tshaj plaws ntawm carb, ntsuas koj cov piam thaj hauv ntshav nrog lub ntsuas ntshav qab zib ua ntej noj mov thiab ntxiv 1-2 teev tom qab noj mov.

Txhawm rau tiv thaiv kev puas tsuaj rau cov hlab ntsha thiab leeg ntshav, qib siab tshaj plaws uas koj cov piam thaj hauv ntshav yuav tsum ncav cuag yog 139 mg / dL (8 mmol / L).

Txawm li cas los xij, koj yuav xav ua kom muaj qab nthab qis dua.

Yuav kom ua tiav koj cov ntshav qab zib cov hom phiaj, koj yuav tsum tau txwv tsis pub koj noj carb tsawg dua 10, 15, lossis 25 gram ntawm ib pluas noj.

Tsis tas li, koj yuav pom tias koj cov piam thaj hauv ntshav nce siab dua qee lub sijhawm ntawm hnub, yog li koj cov roj noj qis dua yuav ua rau noj hmo dua li noj tshais lossis noj su.

Feem ntau, koj noj zaub mov noj tsawg zuj zus, koj cov piam thaj hauv ntshav yuav tsawg zuj zus thiab qhov noj tshuaj ntshav qab zib tsawg los yog insulin koj yuav tsum nyob hauv qhov muaj txiaj ntsig zoo.

Yog tias koj noj tshuaj insulin lossis ntshav qab zib, nws tseem ceeb heev uas koj yuav tsum nrog koj tus kws kho mob tham ua ntej yuav txo koj cov carb kom tsawg thiaj li noj tau cov tshuaj uas tsim nyog.

Kev txiav txim siab zoo noj carb zoo rau kev tswj ntshav qab zib yuav tsum kuaj koj cov piam thaj hauv ntshav thiab hloov kho qhov xav tau raws li koj qhov lus teb, suav nrog koj xav li cas.

Hauv qab kab

Yog tias koj muaj ntshav qab zib, txo qhov koj cov carb tsawg yuav muaj txiaj ntsig.

Ntau cov kev tshawb fawb tau qhia tias kev noj carb txhua hnub ntawm 20–150 grams, lossis 5 %35% ntawm cov calories, tsis tsuas yog ua rau tswj ntshav qab zib kom zoo dua qub tab sis kuj tseem tuaj yeem txhawb nqa kev poob phaus thiab lwm yam kev noj qab haus huv ntxiv.

Txawm li cas los xij, qee tus neeg tuaj yeem tiv taus ntau carbs dua li lwm tus.

Kev kuaj ntshav koj cov piam thaj hauv ntshav thiab saib xyuas seb koj xav li cas ntawm kev siv cov carb sib txawv tuaj yeem pab koj nrhiav kom pom koj ntau yam rau kev tswj ntshav qab zib kom zoo tshaj plaws, qib zog, thiab lub neej zoo.

Nws kuj yuav muaj txiaj ntsig mus cuag lwm tus kom tau txais kev txhawb nqa. Peb lub vev xaib pub dawb, T2D Healthline, txuas koj nrog cov neeg muaj sia nyob nrog ntshav qab zib hom 2. Nug cov lus nug txog khoom noj muaj txiaj ntsig thiab nrhiav tswv yim los ntawm lwm tus uas tau txais. Rub tawm lub app rau iPhone lossis Android.