Mhlawumbi ukhe weva abantu abaninzi bethetha ngokuzila ukutya kule mihla, besithi kulungile kwimpilo yakho nasekunciphiseni umzimba . Mhlawumbi kunxulumene neenkolelo zakho zonqulo. Kodwa ngaba kukhuselekile ngokwenene kumntu onesifo seswekile ukuzila ukutya? Ngaba kunokunceda ukulawula iswekile yegazi nokunciphisa amayeza? Nangona ezinye izifundo zibonisa ukuba kunokuba luncedo kubantu abanesifo seswekile, akukabi lonyango oluqhelekileyo. Ukuba ucinga ngokuzama ukuzila ukutya, masithethe ngeengozi, indlela yokuziphepha, kwaye okona kubaluleke kakhulu, kutheni ufanele uthethe nogqirha wakho ngaphambi kokuba ukwenze .
Yintoni le yokuzila ukutya okungapheliyo?
Ukuzila ukutya ngamaxesha athile yindlela yokutya ethandwayo kakhulu kule mihla. Ngamafutshane, kubandakanya ukutya ngamaxesha athile osuku okanye evekini kwaye ungatyi nto konke konke ngexesha lonke losuku. Ingcinga kukuyeka ukutya rhoqo uze uqhele ukutya iikhalori eziphantsi. Kwezinye iindlela, awutyi konke konke. Kodwa xa uzila ukutya ngamaxesha athile, uzila ukutya uze ubuyele kwindlela eqhelekileyo yokutya.
Kukho iindlela ezintathu eziphambili zokwenza oku. Masibone ukuba zeziphi.
| Isicwangciso sokuzila ukutya | Indlela yokwenza oko | Izinto ezibalulekileyo ekufuneka ziqwalaselwe ngabantu abanesifo seswekile |
|---|---|---|
| Ukuzila Ukutya Ngolunye Usuku | Yitya ngokuqhelekileyo ngenye imini, uze utye malunga ne-25% yeekhalori zakho eziqhelekileyo (malunga neekhalori ezingama-500) ngosuku olulandelayo. Phinda le ndlela iveki yonke. | Oku kunokuba nzima kancinci kwabo banesifo seswekile, njengoko amanqanaba eswekile egazini lakho aya kutshintsha-tshintsha kuxhomekeke ekubeni utya kangakanani. Akukhuthazwa ukuba ukwenze oku wedwa ngaphandle kwengcebiso kagqirha. |
| 5:2 Ukuzila Ukutya (5:2 Indlela) | Yitya ukutya okunempilo okuqhelekileyo iintsuku ezi-5 ngeveki, uze uzilinganisele kwiikhalori ezingama-500-800 kwezinye iintsuku ezimbini. | Oku kungenziwa phantsi kweliso elibukhali likagqirha wakho. Ugqirha wakho angatshintsha ixesha kunye nomthamo wamayeza akho. |
| Ukutya Okulinganiselweyo Ngexesha | Ukutya yonke i-calories oyisebenzisayo imihla ngemihla kwiiyure ezimbalwa (umz. iiyure ezisi-8) nokuzila ukutya ixesha eliseleyo. Umzekelo, ukutya ukususela ngentsimbi ye-10 kusasa ukuya kweyesi-6 emva kwemini kwaye ungatyi kude kube yintsimbi ye-10 kusasa ngosuku olulandelayo. | Oku kungaba lukhetho oluhle kakhulu kumntu onesifo seswekile kuba kwenza kube lula kugqirha wakho ukulungisa amayeza akho ngenxa yendlela yokutya rhoqo. |
Eyona nto ibalulekileyo kukuba kunokuba yingozi kumntu onesifo seswekile ukungatyi kangangeeyure ezingaphezu kwama-24. Ukuba uzila ukutya ngenxa yezizathu zonqulo, qiniseka ukuba uthetha nogqirha wakho ngendlela yokukwenza ngokukhuselekileyo.
Ngaba ukuzila ukutya kulungile ngokwenene kwisifo seswekile?
Iziphumo zexesha elide zale nto zisaphandwa, kodwa kubonakala ngathi ineenzuzo zexesha elifutshane. Umzekelo, inokunceda ukunciphisa ukudumba emzimbeni, incede ekunciphiseni ubunzima, kwaye inciphise amanqanaba e-cholesterol .
Kwakhona kunceda ukuphucula indlela umzimba wethu olawula ngayo i-glucose (iswekile). Ukuba utyebile kakhulu, ukunciphisa umzimba kunokunceda ekunciphiseni amanqanaba akho e-A1c (uvavanyo olubonisa amanqanaba akho aqhelekileyo eswekile egazini kwiinyanga ezi-2-3 ezidlulileyo).
Cinga ngale ndlela, xa singatyi kangangeeyure ezili-12, umzimba wethu usebenzisa i-glucose (i-Glycogen) egcinwe esibindini. Emva koko itshisa amafutha emzimbeni ukuze ibe namandla. Oku kunceda ekunciphiseni ubunzima. Ikwanika isibindi kunye nepancreas, evelisa i-insulin, ukuphumla kancinci. Kwezinye izifundo, abantu abanesifo seswekile sohlobo lokuqala abalandele le ndlela baye bakwazi ukunciphisa iidosi zabo ze-insulin.
Ngaba isifo seswekile singanyangeka ngokupheleleyo ngale ndlela?
Hayi,Akukho bungqina bucacileyo bokuba ingayinyanga ngokupheleleyo isifo seswekile. Ezinye izifundo zakutshanje zibonise ukuba inokunceda abantu abanesifo seswekile sohlobo lwesibini ukuba banciphise umzimba kwaye iphucule ulawulo lweswekile egazini. Ezinye izifundo zide zibonise ukuba inokunceda ukulawula isifo seswekile kwaye isenze siphumle. Nangona kunjalo, ezi zifundo zenziwe kumaqela amancinci kakhulu abantu.
Ngoko ke, ukuba unomdla koku, ingongoma ephambili yile: Khetha indlela efanelekileyo kuwe kwaye uthethe nogqirha wakho ukuze eze necebo lokukwenza ngokukhuselekileyo.
Zithini iingozi zokuzila ukutya kumntu onesifo seswekile?
Kuqhelekile ukuziva ulambile, unomsindo kancinci, kwaye udiniwe xa ungatyi. Kodwa ukuba unesifo seswekile, kukho ezinye iingozi ezinkulu.
- I-Hypoglycemia : Le yeyona ngozi inkulu kumntu onesifo seswekile ozila ukutya. Ingakumbi ukuba usela amayeza afana ne-insulin, amanqanaba eswekile egazini lakho anokwehla nangakumbi xa ungatyi. Oku kunokubangela iimpawu ezifana nokungcangcazela, ukubila, isiyezi, kwanokulahlekelwa zingqondo.
- I-Hyperglycemia: Le ngozi inokwenzeka xa uqalisa ukuzila emva kokuzila ukutya. Ingakumbi ukuba utya ukutya okuninzi okutyebileyo kwiikhabhohayidreyithi ngaxeshanye, amanqanaba eswekile egazini lakho anokunyuka ngendlela engalawulekiyo.
- Ukungondleki: Ukuba awutyi kakuhle kangangeentsuku ezininzi, umzimba wakho usenokungafumani iiproteni, iivithamini kunye neeminerali ozifunayo.
- Ukuphelelwa ngamanzi emzimbeni : Ukutya esikutyayo, okufana neesuphu, iyogathi, kunye nevatala, kuqulathe amanzi amaninzi. Xa sizila ukutya, silahlekelwa ngamanzi, nto leyo enokubangela ukuphelelwa ngamanzi emzimbeni. Amanye amayeza esifo seswekile (umz., izithinteli ze-SGLT-2) anokunyusa lo mngcipheko.
Qiniseka ukuba uyazikhumbula ezi zinto ngaphambi kokuba uzame ukuzila ukutya!
Ukuba ugqirha wakho uyakuvumela oku, lumka ngezi zinto.
- Thetha nogqirha wakho kuqala: Eli linyathelo lokuqala nelibaluleke kakhulu. Nguye umntu ofanelekileyo ukukuxelela ukuba oku kulungile na kuwe ngokwemeko yakho yempilo. Angakucebisa nangokutshintsha umthamo wamayeza akho ukuba kuyimfuneko.
- Lumka xa kukho iimpawu zeswekile ephantsi egazini: Ukuba uziva uqhaqhazela, ubila, okanye unengxaki yokuzikisa ingqondo, ezi zinokuba ziimpawu zeswekile ephantsi egazini. Ukuba oku kuyenzeka, yeka ukuzila ukutya ngoko nangoko.Yenza into oqhele ukuyenza xa iswekile yakho egazini iphantsi, njengokutya ijeli yeglucose okanye ukusela isiselo esimnandi.
- Lumka ngento oyityayo ngelixa uqalisa ukuzila ukutya: Musa ukutya ukutya okuninzi okune-carbohydrates ngaxeshanye. Yitya ukutya okunempilo nokulinganiselayo.
- Kuphephe ukuzilolonga ngokugqithisileyo: Ukuzilolonga ngokugqithisileyo ngelixa uzila ukutya kunokubangela ukuba amanqanaba eswekile egazini ehle kakhulu, nto leyo ekhokelela kwi-hypoglycemia. Buza ugqirha wakho ukuba loluphi uhlobo lokuzilolonga olufanelekileyo.
- Sela amanzi amaninzi kunye nolwelo: Sela ulwelo oluninzi olungenazo iikhalori (amanzi, iti engenaswekile, ikofu emnyama) ngexesha lokuzila ukutya.
- Jonga amanqanaba eswekile egazini lakho rhoqo: Xa uqala le ndlela, jonga amanqanaba eswekile egazini lakho rhoqo ukuze ubone ukuba umzimba wakho usabela njani. Kuluncedo kakhulu ukusebenzisa `inkqubo yokujonga iswekile rhoqo` ukuba kunokwenzeka.
Umyalezo Wokuya Ekhaya
- Ukuzila ukutya ngamaxesha athile akupheleli nje ekungatyini, kodwa kukucwangcisa ukutya ngexesha elithile.
- Nangona oku kunokuba neengenelo ezithile kubantu abanesifo seswekile sohlobo lwesibini, uphando lusaqhubeka.
- Eyona ngozi inkulu kumntu onesifo seswekile kukwehla okuyingozi kwamanqanaba eswekile egazini (hypoglycemia).
- Ungaze uqale into efana nale ngaphandle kokuthetha nogqirha wakho. Angakunceda wenze isicwangciso esikhuselekileyo kwaye ulungise amayeza akho.
- Jonga amanqanaba eswekile egazini lakho rhoqo ngexesha lokuzila ukutya, kwaye uqaphele indlela yokulawula amanqanaba eswekile egazini aphantsi okanye aphezulu.
Isifo seswekile,, Ukuzila ukutya, Ukuzila ukutya okukhawulezileyo, Inqanaba leswekile,
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