Ngaba wakha waxelelwa ngugqirha ukuba, "Uneswekile eninzi kakhulu, kufuneka ulumke ngokutya kwakho"? Okanye ngaba ucetyiswe ukuba ucinge ngayo kuba utyebile kancinci? Esinye sezizathu eziphambili zezi meko yinto ebizwa ngokuba yi-"insulin resistance." Nangona eli gama lisenokuvakala lisoyikisa, yinto enokulawulwa lula ukuba uyayiqonda kakuhle kwaye utshintshe indlela otya ngayo kancinci. Ngoko masithethe ngale nto namhlanje.
Ngamafutshane, yintoni ukuxhathisa i-insulin?
Cinga ngeeseli emizimbeni yethu njengezindlu ezincinci. Iswekile esiyityayo, ebizwa ngokuba yiglucose, ingena kwezi seli ukuze isinike amandla. Kodwa le glucose ifuna isitshixo esikhethekileyo ukuvula ucango lokungena kwiiseli. Eso sitshixo yi-hormone insulin . Le mveliso iyinto ebizwa ngokuba yipancreas yethu.
Ngoko ke, ukuxhathisa i-insulin kuthetha ukuba isitshixo (i-insulin) asisebenzi kakuhle. Kufana nokuba imingxuma yezitshixo kwiingcango zeeseli ivaliwe. Ngoko ke i-glucose ayinakungena kwiiseli, kwaye iyaqokelelana egazini. Ukuba amanqanaba eswekile egazini ahlala ephezulu ngolu hlobo, inokukhula ibe yi -Type 2 Diabetes okanye i-Prediabetes.
Khumbula, umngcipheko wokuba ne-insulin ukumelana nomzimba uyanda kakhulu njengoko ubunzima bomzimba busanda. Ke ngoko, isisombululo esilungileyo kumntu otyebileyo kukunciphisa umzimba ngendlela esempilweni .
Ngoko ke zeziphi ukutya ezilungileyo esifanele sizitye?
Kulungile, masibone ukuba yintoni ekufuneka siyongeze ekutyeni kwethu ukuze silawule le meko. Akunzima kangako.
| Uhlobo lokutya | Ufanele utye ntoni kwaye ngoba? |
|---|---|
| Imifuno | Yitya imifuno eluhlaza kakhulu (isipinatshi, ikale, ispinatshi). Ayinazo iikhalori kunye neecarbohydrates, kwaye inesondlo esininzi. Yitya imifuno enesitatshi efana neetapile, iibhatata ezimnandi, kunye necassava ngokulinganisela. |
| Iziqhamo | Iziqhamo ezitsha zilungile. Ziphephe iziqhamo ezisemathinini ezenziwe ngeswekile. Xa unqwenela iilekese, yitya iziqhamo endaweni yoko. Kodwa khumbula, iziqhamo nazo ziyi-carbohydrates. |
| Ukutya okutyebileyo kwifayibha | Ezi ziluncedo kakhulu ekulawuleni amanqanaba eswekile egazini. Faka izinto ezifana ne-oats, irhasi, iitshizi, iilentils, iitshizi kunye neembotyi ekutyeni kwakho. |
| Iicarbohydrate ezisempilweni | Khetha iinkozo ezipheleleyo endaweni yesonka kunye nepasta eyenziwe ngomgubo wesonka. Umzekelo, ukuba utya irayisi emdaka enebran endaweni yerayisi emhlophe, isonka esenziwe ngomgubo we-atta singcono. |
| Iproteni engenamafutha | Nciphisa ukutya inyama enamafutha (inyama yenkomo, inyama yehagu) kwaye utye izinto ezininzi ezifana nenkukhu engenalusu, intlanzi (isalmon, i-tuna, ii-sardines), amaqanda amhlophe, iitshizi kunye neelentile. |
| Amafutha asempilweni | Endaweni yeeoyile zezilwanyana, ibhotolo, kunye nemargarine, sebenzisa iioyile zemifuno ezifana neoyile yomnquma, ioyile yelanga, kunye neoyile yesesame. Izinto ezifana neavokhado kunye nepeanut nazo zilungile. |
| Ukutya kobisi okunamafutha aphantsi | Ubisi olunamafutha aphantsi kunye neyogathi engenanto ilula yindlela elungileyo yokufumana icalcium kunye neproteni. |
Kokuphi ukutya ekufuneka sikulawule okanye siyeke ukutya?
Nangona kubalulekile ukutya ukutya okulungileyo, kubalulekile nokuphepha ukutya okuthile okunokunyusa ngakumbi ukumelana ne-insulin.
| Uhlobo lokutya omele uyeke | Imizekelo kunye nesizathu |
|---|---|
| Ukutya Okucutshungulweyo | Ukutya okuza kwiitini, kwiibhokisi, nakwiipakethi. Oku kutya phantse kuhlala kuqulathe iswekile eyongeziweyo, ityuwa, kunye namafutha angenampilo. Imizekelo ibandakanya iisoseji, iibhola zenyama, kunye neenoodles. |
| Iziselo ezineswekile | Isoda, iziselo ezimnandi, iti ebandayo, kunye neziselo ezibizwa ngokuba ngamanzi eevithamini. Ezi zinto zibangela ukutyeba okungeyomfuneko. |
| Iicarbohydrate ezicociweyo | Izinto ezifana nesonka esimhlophe, iikeyiki, iibhisikithi, iipastries, kunye neeroli ezenziwe ngomgubo wesonka. Ezi zinto zongeza iswekile egazini ngokukhawuleza. |
| Amafutha angengowasempilweni (Amafutha Agcweleyo kunye namafutha eTrans) | Kuphephe ukutya okuqhotsiweyo (iifrench fries, iicutlets), itshizi enamafutha amaninzi, ibhotolo, kunye nokusebenzisa kakhulu ioyile yekhokhonathi. |
| Utywala | Ukusela utywala ngokugqithisileyo, ingakumbi ixesha elide, kwandisa umngcipheko wokuxhathisa i-insulin kunye nesifo seswekile. |
Ungayenza njani ukutya okunempilo?
Kusenokubonakala ngathi olu tshintsho luza kuba nzima ukulwenza ngobusuku obunye. Yiyo loo nto. Kodwa la macebiso mancinci aza kukunceda.
Hayi konke ngaxeshanye, qhelana nayo kancinci kancinci.
Musa ukucinga ukuba uza kuyeka yonke into ukususela namhlanje. Ayizukusebenza. Qala ngotshintsho oluncinci. Mhlawumbi ukuba usela iikomityi ezi-5 zeti eneswekile ngosuku, yinciphise ibe zi-3. Ziqhelise ukusela ibhotile yamanzi endaweni yebhotile yesiselo esineswekile. Qala ngezinto ezincinci ezinje kwaye uzenze umkhwa ohlala uhleli.
Yenza ikufanele.
Akukho kutya kulungele wonke umntu. Kufuneka ulungelelanise ukutya kwakho nendlela ophila ngayo kunye nokutya okuthandayo. Eyona ndlela ilungileyo yokwenza oku kukuthetha nogqirha wakho . Uza kukunika iingcebiso ezithile ngokusekelwe kwimeko yakho yempilo.
Musa ukutsiba ukutya.
Musa ukucinga ukuba "ukungatyi ukutya kuya kukunceda unciphise umzimba kuba utya iikhalori ezimbalwa." Ukwenza njalo kuya kubangela ukuba amanqanaba akho e-insulin kunye neswekile anyuke aze ehle. Oku kunokukhokelela ekwandeni kwamafutha esiswini, nto leyo eyingozi nangakumbi ekuchaseni i-insulin.
Cinga ngobungakanani kunye nomgangatho weekhalori
Okubalulekileyo njengokuba zingaphi iikhalori ozityayo ngosuku kukutya okufumana ezo khalori. Ungafumana inani elifanayo leekhalori kwisitya serayisi emhlophe njengoko unokufumana kwisidlo esinesondlo semifuno, intlanzi kunye nerayisi ebomvu. Ngoko soloko ucinga ngomgangatho .
Umyalezo Wokuya Ekhaya
- Ukunganyamezelani ne-insulin yimeko eyenzeka ngaphambi kokuba umntu abe nesifo seswekile. Kodwa ungakhathazeki, ingalawulwa kakuhle ngokutya okufanelekileyo kunye nokutshintsha indlela yakhe yokuphila .
- Ukuba ubunzima bakho bungaphezulu kwesiqhelo, ukunciphisa ubunzima yeyona nto ibalulekileyo onokuyenza.
- Endaweni yokutya okucutshungulwayo, ukutya okuneswekile, nokutya okunamafutha amaninzi, yongeza ukutya kwendalo okufana nemifuno, iziqhamo, iinkozo ezipheleleyo, kunye nenyama engenamafutha epleyitini yakho.
- Ukuba unemibuzo malunga noku kutya, musa ukwenza izigqibo wedwa, kodwa thetha nogqirha wakho uze ufumane icebiso elifanelekileyo.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho