Ngaba ugqirha wakho wakha wakuxelela ukuba iswekile oyityayo incinci kakhulu, ngoko ke lumka? Okanye uzive udiniwe ngakumbi kunangaphambili kwaye utyebile kancinci? Isizathu esiphambili sezi zinto sinokuba kukuxhathisa i-insulin , okanye imeko ebizwa ngokuba yi-" Insulin Resistance". Kodwa ungakhathazeki, le yinto enokulawulwa ngokupheleleyo ukuba uyayiqonda kakuhle kwaye wenze utshintsho oluthile kwindlela otya ngayo.
Ngamafutshane, yintoni ukuxhathisa i-insulin?
Cinga ngeeseli emizimbeni yethu njengezindlu ezincinci. Ezi zindlu zifuna amandla ukuze zisebenze. La mandla avela kwiswekile, okanye iglucose, esiyityayo, ingakumbi kwiicarbohydrate . Kodwa le glucose ayinakungena ngqo ezindlwini ezibizwa ngokuba ziiseli. Ifuna isitshixo ukuvula ucango. Eso sitshixo yi-hormone insulin . Le yenziwa yipancreas yethu.
Ngoko ke, xa isitshixo esibizwa ngokuba yi-insulin sifika size singene emnyango weseli (i-receptor), ucango luyavuleka kwaye i-glucose ingena kwaye iguqulwa ibe ngamandla.
Kodwa kwimeko 'yokuxhathisa i-Insulin', nantsi into eyenzekayo. Izitshixo ezikwiingcango zezo zindlu zibizwa ngokuba ziiseli ziyagqwala. Oko kukuthi, nokuba isitshixo esibizwa ngokuba yi-insulin sifika, asikwazi ukuvula ucango ngokufanelekileyo. Ngoko ke, i-glucose ayinakungena kwiiseli, kwaye iqala ukuqokelelana egazini. Yiyo le nto inqanaba leswekile egazini lihlala liphezulu. Oku kubizwa ngokuba yi-'Prediabetes' kunye ne - 'Type 2 Diabetes' .
Oku kuthetha ukuba nangona umzimba wakho uvelisa i-insulin, awukwazi ukuyisebenzisa kakuhle. Kodwa iindaba ezimnandi zezokuba ukuba silungiselela ukutya kwethu ngokufanelekileyo, singayisusa le 'mhlwa' size senze iiseli zethu ziphinde zisabele kakuhle kwi-insulin.
Ngoko ke zeziphi izinto ezilungileyo esifanele sizongeze kwiipleyiti zethu?
Oku akudingi zithako zikhethekileyo. Ezi zizinto esinazo ekhitshini lethu kwaye sinokuzifumana lula. Masibone ukuba zeziphi ezi.
| Uhlobo lokutya | Yintoni elungileyo? / Amanqaku abalulekileyo |
|---|---|
| Imifuno | Ukususela namhlanje, gcwalisa isiqingatha sesitya sakho ngemifuno. Ingakumbi imifuno eluhlaza okwesibhakabhaka (isipinatshi, ikale, imifuno eluhlaza), ibroccoli, ikhaphetshu, iimbotyi kunye ne-bitter melon zilungile. Ezi zineekhalori eziphantsi kunye neecarbohydrate, kodwa zizele zizakhamzimba kunye nefayibha. Nangona kunjalo, kufuneka utye imifuno enesitatshi efana neetapile, iibhatata ezimnandi, i-cassava, kunye nombona ngokulinganisela. |
| Iziqhamo | Xa uziva ufuna ukutya iswekile, yitya iziqhamo endaweni yoko. Kodwa ekubeni iziqhamo zineswekile yendalo, yinciphise ibe yinye okanye ezimbini ngosuku. Ngokuqinisekileyo hlala kude neziqhamo ezisemathinini okanye ezineswekile. Iziqhamo ezitsha zezona zilungileyo. |
| Ukutya Okunefayibha Eninzi | Ifayibha ifana nomhlobo wethu. Ilawula isantya sokongeza iswekile egazini. Ungafumana ifayibha eninzi kwizinto ezifana neenkozo ezipheleleyo ezifana ne-oats, irayisi emdaka, i-buckwheat, nerhasi, iimbotyi ezifana neelentile, iitshizi, iipeas, kunye neembotyi ze-mung, ibroccoli, kunye nee-almond. |
| Iproteni engenamafutha | Iiproteni zibalulekile emizimbeni yethu. Kodwa endaweni yenyama enamafutha (inyama yenkomo, inyama yehagu, ibhokhwe), khetha iiproteni ezisekelwe kwizityalo ezifana nenkukhu engenalusu, intlanzi efana nesalmon, i-mackerel, kunye ne-herring, amaqanda amhlophe, itshizi enamafutha aphantsi, iitshizi, iilentils, kunye nesoya. |
| Amafutha asempilweni | Endaweni yamafutha agcweleyo angenampilo, sebenzisa iioyile ezinempilo ezifana neoyile yomnquma, ioyile yesesame, ioyile yelanga, iavokhado, iialmond, kunye neecashew. Ezi zinceda ekunciphiseni ukuxhathisa i-insulin. |
Zeziphi ukutya neziselo ekufuneka ziphetshwe okanye zincitshiswe kangangoko kunokwenzeka?
Kubalulekile ukutya izinto ezilungileyo, kodwa kubalulekile nokuziphepha izinto ezimbi. Nazi 'iintshaba' zakho.
| Yintoni ekufuneka incitshiswe | Imizekelo kunye nesizathu |
|---|---|
| Ukutya Okucutshungulweyo | Yonke into efika kwiipakethi, kwiitini, nakwiibhokisi. Iibhisikithi, iikeyiki, iisoseji, iinoodles, nezinto ezinjalo. Ezi zigcwele iswekile efihliweyo, ityuwa, kunye neeoyile ezimbi. |
| Iziselo ezineswekile | Iziselo ezibhotileni, iziselo ezineswekile ezithengiswa njengeziphuzo zeziqhamo, kunye neti ezibandayo ziikhalori nje ezingenanto. Zinyusa ngokuthe ngqo amanqanaba eswekile egazini. |
| Iicarbohydrate ezicociweyo | Isonka esimhlophe, irayisi emhlophe, ukutya okwenziwe ngomgubo wesonka (iikeyiki, iibhisikithi, iipastries), kunye neenkozo zesidlo sakusasa ezingenafayibha eninzi. Ezi zigaywa ngokukhawuleza kwaye zongeza iswekile egazini. |
| Amafutha Angasempilweni | Ukutya okuqhotsiweyo, imajarini, kunye nokutya okunamafutha amaninzi ezilwanyana. Oku kwenza ukuba ukumelana ne-insulin kube mandundu. |
| Utywala | Ukusela utywala ngokugqithisileyo, ingakumbi ixesha elide, kwandisa umngcipheko wokuxhathisa i-insulin kunye nesifo seswekile. |
Singaluhlengahlengisa njani olu hlobo lokutya ukuze luhambelane nobomi bethu?
Xa ubona olu luhlu, unokucinga, "Hayi, asinakukwenza konke oku ngaxeshanye." Yinyani leyo. Olu asiloguquko oluzenzekelayo ngobusuku obunye. Yinto eza kuqheleka kancinci kancinci.
Oku akusiyo indlela yokutya engaqhelekanga, yindlela yokuphila!
Oku akusiyo "indlela yokutya engaqhelekanga" yokunciphisa umzimba kwiiveki ezimbini. Lo ngumkhwa olungileyo wokuwusebenzisa ebomini bakho. Ngoko ke qala ngoku. Mhlawumbi unganciphisa inani leekomityi zeti eneswekile oziselayo ngosuku ngalunye. Okanye, ungayeka iziselo ezineswekile usuku olunye ngeveki. Qala ngotshintsho oluncinci.
Ungaphoswa kukutya!
Abanye abantu bacinga ukuba ukutsiba ukutya kuya kukunceda unciphise umzimba kwaye unciphise iikhalori. Yimpazamo enkulu leyo. Ukwenza njalo kuya kubangela ukuba iswekile yakho yegazi kunye namanqanaba e-insulin anyuke aze ehle. Oku kuya kwandisa ngakumbi ukuxhathisa i-insulin. Ke ngoko, kungcono ukutya izidlo ezintathu eziphambili kunye nezidlo ezimbini ezisempilweni phakathi kwazo .
Ubungakanani bubaluleke njengomgangatho.
Nangona kubalulekile ukuqwalasela inani lilonke leekhalori ozityayo, kubalulekile nokuqwalasela apho ezo khalori zivela khona. Umzekelo, isitya serayisi emhlophe kunye nesitya serayisi emdaka zinokuba nenani elifanayo leekhalori. Nangona kunjalo, irayisi emdaka inefayibha kunye nezondlo ezininzi, oko kuthetha ukuba inyusa iswekile egazini kancinci kakhulu. Ngoko ke khetha ukhetho lomgangatho .
Ukuba unengxaki yokufumana olu hlobo lokutya kwaye ufuna uncedo lokuluhlengahlengisa ukuze luhambelane nokuthanda kwakho, thetha nogqirha wakho . Angakunceda wenze isicwangciso sokutya esifanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Ukunganyamezelani ne-insulin kusisandulela sesifo seswekile. Ukusichonga nokusilawula kwangethuba lolona tyalo-mali lukhulu onokulwenza kwimpilo yakho yexesha elizayo.
- Nciphisa ukutya okucutshungulweyo, iswekile, iziselo ezineswekile, kunye neeoyile ezingondlekanga ebomini bakho kangangoko kunokwenzeka.
- Zalisa ipleyiti yakho ngemifuno enemibala, iziqhamo, iinkozo ezipheleleyo ezine-fiber, iiproteni ezingenamafutha (intlanzi, inkukhu), kunye namandongomane.
- Olu asilotshintsho oluza kwenzeka ngobusuku obunye. Musa ukoyika, yakha imikhwa emihle kancinci kancinci. Xa umkhwa omnye uphumelela, dlulela kolandelayo.
- Ukuba unemibuzo okanye iinkxalabo malunga noku, ngokuqinisekileyo thetha nogqirha wakho . Kubalulekile ukufuna ingcebiso yezonyango ngaphambi kokuba uzame nantoni na oyibonayo kwi-intanethi.
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