Unonzwa wakaneta masikati, uchinzwa nyota nguva dzose, kana kuti unoda kuita weti nguva nenguva here? Dzimwe nguva izvi zvinogona kuva zviratidzo zvekuwedzera kamwe kamwe kwehuwandu hweshuga muropa rako. Dambudziko iri rinogona kuitika kune chero ani zvake, kwete kune avo vane chirwere cheshuga chete. Saka ngatitaurei nezvazvo zvakadzama nhasi.
Chii ichi chinonzi Blood Sugar Spike?
Zvichitaurwa zviri nyore, kuwedzera kweshuga muropa, kana kuti kuwedzera kweshuga muropa, kunowedzera kamwe kamwe nekukurumidza kwehuwandu hweshuga, kana kuti glucose, muropa rako. Izvi zvinowanzoitika mushure mekudya.
Patinodya, miviri yedu inotanga kushandura chikafu ichocho kuita simba. Makabhohaidhiretsi atinodya ndiwo anokurumidza kugayiwa uye anoshandurwa kuita glucose. Glucose iyi ndiyo simba guru rinopa miviri yedu simba. Homoni inonzi insulin ndiyo inotora glucose iyi kubva muropa yoitumira mumasero edu. Ikoko, inoshandiswa sesimba, kana kuchengetwa semasero emafuta kuti ishandiswe gare gare.
Zvisinei, kana muviri wako uine glucose yakawanda muropa rako kupfuura yaunoda, kana kuti muviri wako usingagadzire insulin yakakwana, glucose iyi inoungana muropa rako uye huwandu hweshuga muropa rako hunokwira kamwe kamwe. Izvi ndizvo zvatinodaidza kuti hyperglycemia . Kukwira kweshuga muropa kamwe kamwe uye kudzikira kweshuga muropa kamwe kamwe hazvina kunaka kuhutano hwako kwenguva refu. Izvi zvinowedzera njodzi yekuve nematambudziko akadai se insulin resistance , chirwere cheshuga cherudzi rwechipiri , uye chirwere chemwoyo .
Saka, muviri wako unonzwa sei kana huwandu hweshuga yako hwakwira? Kunyange zvazvo zviratidzo zvichisiyana kubva pamunhu kusvika pamunhu, unogona kunzwa kuneta zvakanyanya, nyota, nzara, uye weti nguva nenguva.
Zvikonzero zvikuru zvekukwira kamwe kamwe kwehuwandu hweshuga
Zvinhu zvakawanda muhupenyu hwedu hwezuva nezuva zvatisingafungi nezvazvo zvinogona kukanganisa izvi. Ngatitarisei zvikonzero zvikuru.
1. Kudya kwako
Chinhu chakakosha chaunogona kuita kudzora huwandu hweshuga muropa rako ndechekuteerera chikafu chaunodya, nekuti makabhohaidhiretsi (starch neshuga) zvinokanganisa zvakananga huwandu hweshuga muropa.
Hamufanirwe kubvisa makabhohaidhiretsi zvachose, asi munofanira kuadya zvine mwero. Zvinwiwa zvine shuga, chingwa, mupunga muchena, manoodles, pasta, uye chikafu chakakangwa, chakagadziriswa zvakanyanya zvinogona kuwedzera huwandu hweshuga muropa renyu. Mimwe michero, yakaita semabhanana, ine shuga yakawandawo.
| Zvokudya Zvakanaka Zvinobatsira Kudzora Shuga | Zvikafu zvinowedzera huwandu hweshuga muropa kamwe kamwe (Foods to Limit) |
|---|---|
| Zvingwa zvezviyo zvese nezviyo, mupunga webrown ne bran, bhari. | Zvinwiwa zvine shuga, muto wemichero. |
| Nyemba dzakadai senyemba, nyemba, uye pizi. | Chingwa chichena, mupunga muchena, manoodles, pasta. |
| Muriwo nezvikafu zvine fiber yakawanda (maapuro, oats, bhinzi, avocados). | Zvikafu Zvakagadzirwa Uye Zvakakangwa. |
| Nzungu nembeu. | Zvikafu zvinotapira zvakaita semakeke, mabhisikiti, toffee. |
Zvikafu zvine fiber zvakawanda zvakafanana neshamwari yako yepamwoyo. Hazvingodzore huwandu hweshuga muropa rako chete, zvinobatsirawo pamoyo wako, zvinokuchengetedza wakaguta, uye zvinobatsira kugaya chikafu.
Nguva yekudya kwako inokoshawo! Kana uine chirwere cheshuga kana kuti chirwere cheshuga chisati chatanga, kusadya hakuzopi nguva yekudzikira kweshuga muropa rako. Siya maawa mana kusvika mashanu pakati pekudya kwako kukuru. Kana uine zvekudya zvishoma, zvidye maawa maviri kusvika matatu mushure mekudya kwako kukuru.
2. Kusadya kudya kwemangwanani
Kusadya kudya kwekuseni hakusi tsika yakanaka. Kana ukasadya kudya kwekuseni, huwandu hweshuga muropa rako hunogona kukwira zvakanyanya mushure mekudya kwemasikati nekwemanheru. Asi kudya chimwe chinhu chinotapira senge muffin yekuseni hakuna kunakawo. Imwe ongororo yakawana kuti vanhu vaidya kudya kwekuseni kune mapuroteni akawanda (semuenzaniso, mazai, bhinzi) vaiva nehuwandu hweshuga muropa huri nani mukati mezuva kupfuura avo vaidya kudya kwekuseni kune macarbohydrate akawanda. Nekuti mapuroteni anogayiwa zvishoma nezvishoma , haakwidzi huwandu hweshuga muropa panguva imwe chete.
3. Kushaya hope
Kusawana zororo rakakwana hakungokuiti kuti unzwe kuneta chete. Zvinokanganisawo mashandisiro anoita muviri wako insulin. Kana ukasarara zvakanaka kwehusiku humwe chete, mashandiro e insulin mumuviri wako anogona kudzikira uye huwandu hweshuga muropa rako hunogona kukwira. Saka, zvakakosha kurara zvakanaka zuva nezuva. Dzivisa zvinhu zvakaita sekushandisa foni yako usati warara uye dzidzira kurara zvakanaka husiku.
4. Kurovedza muviri kwakawedzera kana kuderera
Kunyangwe kurovedza muviri kuri nyore sekufamba kunogona kuderedza huwandu hweshuga muropa rako. Paunorovedza muviri, tsandanyama dzako dzinoda glucose yakawanda, saka dzinopedza shuga iri muropa rako. Tsvagiridzo yakaratidza kuti kufamba kwemaminitsi gumi nemashanu mushure mekudya kwemanheru kunogona kuderedza huwandu hweshuga muropa rako.
Zvisinei, sekunge huwandu hweshuga muropa hunokwira kana usingaite maekisesaizi zvachose, kurovedza muviri zvakanyanya kunogonawo kukonzera huwandu hweshuga muropa kukwira. Panguva yekurovedza muviri kwakaoma sekusimudza masimbi kana mitambo yemakwikwi, mahormone anoburitswa nemuviri anogona kukonzera huwandu hweshuga muropa kukwira. Saka, bvunza chiremba wako nezve maekisesaizi akakunakira uye kuti ungaaita sei.
5. Kushushikana
Kana uri pasi pekushushikana kwakanyanya, muviri wako unoburitsa mahormone akaita se cortisol ne adrenaline . Izvi zvinonzi 'kurwisa kana kutiza'. Panguva ino, muviri wako unofunga kuti unofanirwa kugadzirira njodzi. Saka, unotanga kushandisa simba rinochengetwa mumuviri wako, kureva glucose nemafuta. Kana uine chirwere cheshuga, insulin yako haigone kudzora glucose iyi yakawandisa, uye huwandu hweshuga muropa rako hunokwira.
Uyewo, kana uine stress, zvinhu zvakaita sekusadya zvakanaka, kusaita maekisesaizi, uye kusatora mishonga yako nenguva zvinogona kukonzera kuti shuga yako yeropa ikwire. Saka, zvakakosha kuti unyatsozorodza pfungwa dzako kuburikidza nezvinhu zvakaita sekufungisisa neyoga.
Zvimwe zvikonzero nezvinhu zvekuziva
- Mimwe mishonga: Mishonga inobvisa shuga mumuviri, mishonga inorwisa kuora mwoyo, uye mimwe mishonga yeBP inogonawo kukonzera huwandu hweshuga muropa. Kana uri kutora chero ipi zvayo yemishonga iyi uye ukaona kuti shuga yako muropa yakakwira, taura nachiremba wako nekukasika.
- Hutano hweMazino neMazino: Kana uine chirwere cheshuga, une mukana wekuwana chirwere chemazino (gingivitis). Kana uine chirwere chemazino chakakomba, chinogona kukuomera kudzora huwandu hweshuga muropa rako. Kufanana nehutachiona hupi zvahwo, chinogonawo kukwidza huwandu hweshuga muropa rako. Ndosaka zvichikosha kukwesha mazino ako nekugadzira shinda yekuchenesa mazino zuva nezuva.
- Kusvuta: Vanhu vanosvuta vane njodzi huru yekubatwa nechirwere cheshuga. Kana uchitova nechirwere cheshuga, kusvuta kunogona kuita kuti zviomere kudzora huwandu hwe insulin yako uye huwandu hweshuga muropa.
- Kushaya mvura mumuviri:Kunyangwe kana usinganwe mvura yakakwana, huwandu hweshuga mumuviri wako hunogona kunge hwakakwira kupfuura zvakajairika.
- Kuenda Kumwedzi: Munguva yekuenda kumwedzi, kuchinja kwemazinga emahormone (kunyanya progesterone) kunogona kukonzera kusawirirana kwe insulin mune vamwe vakadzi. Vanogonawo kuda zvinotapira. Izvi zvinogona kukonzerawo kukwira kwemazinga eshuga muropa.
Mharidzo Yekuenda Nayo Kumba
- Kwete chikafu chete, asiwo kurara, kurovedza muviri, kushushikana, uye mimwe mishonga zvinogona kukanganisa huwandu hweshuga muropa rako.
- Deredza kudya zvine makabhohaidhiretsi, zvihwitsi, uye zvinonhuhwirira, uye dya chikafu chine hutano chakapfuma mufiber neprotein.
- Zvakakosha zvikuru kuwana hope dzakakwana zuva nezuva uye kuedza kudzora kushushikana.
- Unogona kudzora huwandu hweshuga yako nekuita maekisesaizi nguva dzose padanho rakakunakira.
- Kana uine zvinokunetsa nezvemishonga yaunotora kana huwandu hweshuga muropa rako, taura nachiremba wako nguva dzose.
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