Ngaba uziva udiniwe ngequbuliso emini, unxaniwe rhoqo, okanye ufuna ukuchama rhoqo? Ngamanye amaxesha ezi zinokuba ziimpawu zokunyuka ngequbuliso kwamanqanaba eswekile egazini lakho. Le meko inokwenzeka nakubani na, kungekuphela nje kwabo banesifo seswekile. Ngoko masithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.
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Yintoni le ibangela iswekile egazini?
Ngamafutshane, ukunyuka kweswekile egazini, okanye ukunyuka kweswekile egazini, kukunyuka ngequbuliso, ngokukhawuleza komthamo weswekile, okanye iswekile egazini lakho. Oku kwenzeka rhoqo emva kokuba sitye isidlo.
Xa sisitya, imizimba yethu iqala ukuguqula oko kutya kube ngamandla. Iicarbohydrate esizityayo zezo zigaywa ngokukhawuleza kwaye ziguqulwe zibe yiglucose. Le glucose yeyona nto iphambili enika imizimba yethu amandla. Ihomoni i-insulin yiyo ethatha le glucose egazini ize iyithumele kwiiseli zethu. Apho, isetyenziselwa amandla, okanye igcinwe njengeeseli zamafutha ukuze isetyenziswe kamva.
Nangona kunjalo, ukuba umzimba wakho uneglucose engaphezulu kuneemfuno zawo, okanye ukuba umzimba wakho awuvelisi i-insulin eyaneleyo, le glucose iyaqokelelana egazini lakho kwaye amanqanaba eswekile egazini lakho anyuke ngequbuliso. Oku sikubiza ngokuba yi -hyperglycemia . Oku kunyuka ngequbuliso kweswekile egazini uze uhle ngequbuliso kweswekile egazini akulunganga kwimpilo yakho ekuhambeni kwexesha. Oku kwandisa umngcipheko wokufumana iimeko ezifana nokuxhathisa i-insulin , isifo seswekile sohlobo lwesibini , kunye nesifo sentliziyo .
Ngoko ke, umzimba wakho uziva njani xa amazinga eswekile yakho ephezulu? Nangona iimpawu zahlukile kumntu nomntu, usenokuba nokudinwa kakhulu, ukoma, indlala, kunye nokuchama rhoqo.
Izizathu eziphambili zokunyuka ngequbuliso kwamanqanaba eswekile
Izinto ezininzi ebomini bethu bemihla ngemihla esingacingi ngazo zinokuchaphazela oku. Makhe sijonge izizathu eziphambili.
1. Ukutya kwakho
Eyona nto ibalulekileyo onokuyenza ukulawula amanqanaba eswekile egazini lakho kukunika ingqalelo ekutyeni okutyayo, kuba iicarbohydrates (izitatshi kunye neeswekile) zichaphazela ngqo amanqanaba eswekile egazini.
Akunyanzelekanga ukuba uzikhuphe ngokupheleleyo iicarbohydrates, kodwa kufuneka uzitye ngokulinganisela. Iziselo ezineswekile, isonka, irayisi emhlophe, iinoodles, ipasta, kunye nokutya okuqhotsiweyo, okucutshungulwe kakhulu konke oku kunokunyusa amanqanaba eswekile egazini lakho. Ezinye iziqhamo, njengeebhanana, nazo zinoshukela ophezulu.
| Ukutya Okulungileyo Okunceda Ukulawula Iswekile | Ukutya okonyusa amanqanaba eswekile egazini ngequbuliso (Ukutya Okulinganiselweyo) |
|---|---|
| Isonka esipheleleyo sengqolowa kunye neenkozo, irayisi emdaka enebran, ibhali. | Iziselo ezineswekile, iijusi zeziqhamo. |
| Iimbotyi ezifana neelentile, iitships, kunye neepizi. | Isonka esimhlophe, irayisi emhlophe, iinoodles, ipasta. |
| Imifuno kunye nokutya okutyebileyo kwi-fiber (ii-apile, ii-oats, iimbotyi, ii-avokhado). | Ukutya Okucutshungulweyo Nokuqhotsiweyo. |
| Amantongomane kunye nembewu. | Ukutya okumnandi okufana neekeyiki, iibhisikithi, itofi. |
Ukutya okutyebileyo kwi-fiber kufana nomhlobo wakho osenyongweni. Akulawula nje kuphela amanqanaba eswekile egazini lakho, kodwa kukwalungele nentliziyo yakho, kukugcina uzive ugcwele, kwaye kunceda inkqubo yakho yokugaya ukutya.
Ixesha lokutya kwakho nalo libalulekile! Ukuba unesifo seswekile okanye isifo seswekile esingaphambi kokuba utye, ukutsiba ukutya akuyi kunika iswekile yakho yegazi ixesha lokwehla. Shiya ubuncinane iiyure ezi-4-5 phakathi kokutya kwakho okuphambili. Ukuba unesidlo esincinci, yitya emva kweeyure ezi-2-3 emva kokutya kwakho okuphambili.
2. Ukutsiba isidlo sakusasa
Ukungayityi isidlo sakusasa akuyonto ilungileyo. Ukuba awuyityi isidlo sakusasa, amanqanaba eswekile egazini lakho anokuba phezulu emva kwesidlo sasemini nesangokuhlwa. Kodwa ukutya into emnandi efana ne-muffin kwisidlo sakusasa akulunganga. Olunye uphando lufumanise ukuba abantu abatye isidlo sakusasa esineproteni eninzi (umz. amaqanda, iimbotyi) babenezinga elingcono leswekile egazini imini yonke kunabo batye isidlo sakusasa esine-carbs ephezulu. Ngenxa yokuba iproteni ityiwa kancinci , ayinyusi amanqanaba eswekile egazini ngaxeshanye.
3. Ukungalali ngokwaneleyo
Ukungaphumli ngokwaneleyo akukwenzi uzive udiniwe kuphela. Kukwachaphazela nendlela umzimba wakho oyisebenzisa kakuhle ngayo i-insulin. Ukuba awulali kakuhle nokuba bubusuku obunye, ukusebenza kwe-insulin emzimbeni wakho kunokwehla kwaye amanqanaba eswekile egazini lakho anokunyuka. Ke ngoko, kubalulekile ukulala kakuhle yonke imihla. Ziphephe izinto ezifana nokusebenzisa ifowuni yakho ngaphambi kokulala kwaye uziqhelise ukulala kamnandi ebusuku.
4. Ukuzilolonga okwandisiweyo okanye okunciphileyo
Nokuba ngumthambo olula njengokuhamba unganciphisa amanqanaba eswekile egazini lakho. Xa uzilolonga, izihlunu zakho zifuna iswekile engaphezulu, ngoko ke zidla iswekile egazini lakho. Uphando lubonise ukuba ukuhamba imizuzu eli-15 emva kwesidlo sangokuhlwa kunganciphisa amanqanaba eswekile egazini lakho.
Nangona kunjalo, njengokuba amanqanaba eswekile egazini enyuka xa ungazilolongi konke konke, ukuzilolonga ngokugqithisileyo kunokubangela ukuba amanqanaba eswekile egazini anyuke. Ngexesha lokuzilolonga okunzima njengokuphakamisa iintsimbi okanye imidlalo yokhuphiswano, iihomoni ezikhutshwa ngumzimba zinokubangela ukuba amanqanaba eswekile egazini anyuke. Ke ngoko, qhagamshelana nogqirha wakho malunga nokuba zeziphi izithambo ezifanelekileyo kuwe kunye nendlela yokuzenza.
5. Uxinzelelo
Xa uphantsi koxinzelelo olukhulu, umzimba wakho ukhupha iihomoni ezifana ne -cortisol kunye ne -adrenaline . Oku kubizwa ngokuba yimpendulo 'yokulwa okanye ukubaleka'. Kule nqanaba, umzimba wakho ucinga ukuba kufuneka ulungiselele ingozi. Ngoko ke, uqala ukusebenzisa imithombo yamandla egcinwe emzimbeni wakho, oko kukuthi i-glucose kunye namafutha. Ukuba unesifo seswekile, i-insulin yakho ayinakulawula le glucose igqithisileyo, kwaye amanqanaba eswekile egazini lakho ayanyuka.
Kwakhona, xa unexinzelelo, izinto ezifana nokungatyi kakuhle, ukungazilolongi, kunye nokungasebenzisi amayeza akho ngexesha zinokubangela ukuba amanqanaba eswekile egazini lakho anyuke. Ke ngoko, kubaluleke kakhulu ukuphumla ingqondo yakho ngezinto ezifana nokucamngca kunye neyoga.
Ezinye izizathu nezinto ekufuneka uzazi
- Amanye amayeza: I-Diuretics, i-antidepressants, kunye namanye amayeza oxinzelelo lwegazi oluphezulu nazo zinokubangela amanqanaba aphezulu eswekile egazini. Ukuba uthatha naliphi na kula mayeza kwaye uqaphela ukuba iswekile yakho yegazi iphezulu, thetha nogqirha wakho ngoko nangoko.
- Impilo Yamazinyo Neentsini: Ukuba unesifo seswekile, usenokuba nesifo seentsini (gingivitis). Ukuba unesifo seentsini esinzima, singenza kube nzima ukulawula amanqanaba eswekile egazini lakho. Njengalo naluphi na usulelo, sinokunyusa amanqanaba eswekile egazini lakho. Yiyo loo nto kubalulekile ukuxubha amazinyo akho yonke imihla.
- Ukutshaya: Abantu abatshayayo basengozini enkulu yokuba nesifo seswekile. Ukuba sele unesifo seswekile, ukutshaya kunokwenza kube nzima ukulawula umthamo wakho we-insulin kunye namanqanaba eswekile egazini.
- Ukuphelelwa ngamanzi emzimbeni:Nokuba awuseli manzi aneleyo, amanqanaba akho eglucose anokuba phezulu kunesiqhelo.
- Umjikelo Wokuya Exesheni: Ngexesha langaphambi kokuya exesheni, utshintsho kumanqanaba e-hormone (ingakumbi i-progesterone) lunokubangela ukunganyangeki kwe-insulin kwabanye abafazi. Basenokunqwenela neelekese. Oku kunokubangela ukuba amanqanaba eswekile egazini anyuke.
Umyalezo Wokuya Ekhaya
- Ayikokutya kuphela, kodwa nokulala, ukuzilolonga, uxinzelelo, kunye namanye amayeza anokuchaphazela amanqanaba eswekile egazini lakho.
- Nciphisa ukutya okune-carbohydrate eninzi, iilekese, kunye nezinongo, kwaye utye ukutya okunesondlo okutyebileyo kwi-fiber kunye neproteni.
- Kubaluleke kakhulu ukulala ngokwaneleyo yonke imihla kwaye uzame ukulawula uxinzelelo.
- Ungalawula amanqanaba akho eswekile ngokwenza umthambo rhoqo kwinqanaba elikufaneleyo.
- Ukuba unenkxalabo malunga namayeza owasebenzisayo okanye amanqanaba eswekile egazini lakho, thetha nogqirha wakho rhoqo.
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