Eyona nto iphambili emzimbeni wethu ukuze ufumane amandla yiswekile egazini, okanye iglucose njengoko siyibiza njalo. Nangona kunjalo, ukuba eli nqanaba leswekile lihlala liphezulu ixesha elide, linokubangela iingxaki ezininzi zempilo ezinzulu ezifana nesifo seswekile . Ke ngoko, kubaluleke kakhulu kungekuphela nje kwabo banesifo seswekile, kodwa nakubani na ofuna ukuhlala esempilweni, ukuba aqaphele indlela yokulawula amanqanaba eswekile egazini lakhe. Ngethamsanqa, singayilawula le meko ngezinto ezilula ezifana nokuzilolonga, ukutya ukutya okufanelekileyo, kunye nokuthatha amayeza njengoko kumiselwe ngugqirha ukuba kuyimfuneko.
Masikhethe iicarbohydrate ezilungileyo (iiComplex Carbs)
Kukho iintlobo ezahlukeneyo zeecarbohydrate, okanye oko sikubiza ngokuba ' ziitatshi '. Uhlobo olunye ziicarbohydrate ezilula . Ezi zigaywa ngokukhawuleza kwaye ziguqulwe zibe yiglucose, eyongezwa egazini. Khawucinge nje, oku kwenzekayo xa usela isiselo esimnandi okanye utya ukutya okumnandi. Inqanaba leswekile egazini liyakhula ngequbuliso.
Olunye uhlobo ziicarbohydrate ezintsonkothileyo . Ezi ziquka istatshi kunye nefayibha. Ngenxa yokuba zithatha ixesha elide ukugaywa, iglucose ikhutshwa kancinci egazini. Oku kuthetha ukuba amanqanaba eswekile egazini awanyuki kwangoko emva kokutya oku kutya. Zikwanazo neevithamini kunye neeminerali ezingaphezulu.
Kungcono ukhethe ukutya okutyebileyo kwiicarbohydrate ezintsonkothileyo. Nazi ezinye zemizekelo:
- Iinkozo (umz., iitshizi, iimbotyi eziluhlaza)
- Isiqhamo (njengesiqhamo esipheleleyo)
- Imifuno enesitatshi efana neebhatata
- Ukutya okuziinkozo ezipheleleyo okufana nerayisi emdaka kunye nesonka sengqolowa epheleleyo
Yitya ukutya okutyebileyo kwifayibha.
Ifayibha ikwaluhlobo lwe-carbohydrate eyinkimbinkimbi. Kodwa into ekhethekileyo kukuba umzimba wethu awukwazi ukuyigaya uze uyiguqule ibe yi-glucose. Ke ngoko, ukutya ukutya okutyebileyo kwifayibha akunyusi amanqanaba eswekile egazini. Ukongeza, ifayibha inezinye izibonelelo ezininzi. Iyenza kube lula ukugaya ukutya , ilawula ukutya okungeyomfuneko ngokwenza uzive ugcwele, kwaye ikwanceda ekukhuseleni kwisifo sentliziyo kunye nomhlaza wamathumbu amakhulu.
Kukho iintlobo ezimbini eziphambili zefayibha: ifayibha enyibilikayo kunye nefayibha enganyibilikiyo. Kwezi, ifayibha enyibilikayo iluncedo kakhulu ekulawuleni iswekile egazini.
| Ukutya okutyebileyo kwi-fiber enyibilikayo | |
|---|---|
| - Apile | – Ii-oat |
| - Iponyoponyo | - Ibhanana |
| – Iimbotyi, iimbotyi, iilentili | – Iiblueberries |
| - Iimbwe zechai | – Amandongomane |
Zeziphi ukutya ezine-glycemic index ephantsi?
I-glycemic index ( GI) yindlela yokulinganisa ukuba amanqanaba eswekile egazini anyuka ngokukhawuleza kangakanani emva kokutya ukutya okuthile. I-glucose ecocekileyo ine-GI value ye-100.
- Ukutya okune-GI engama-55 okanye ngaphantsi kukutya okunempilo okunyusa amanqanaba eswekile egazini kancinci.
- Ukutya okune-GI engaphezulu kwama-55 kukutya okunyusa amanqanaba eswekile egazini ngokukhawuleza.
Ngoko ke, ukongeza ukutya okune-GI ephantsi ekutyeni kwakho kunokunceda ukulawula amanqanaba eswekile egazini. Umzekelo, isonka se-wholemeal sine-GI ephantsi kunesonka esimhlophe.
Ngokukhetha ukutya okune-GI ephantsi, ungakhetha ukutya ngaphandle kokukhathazeka ngeswekile, nokuba ulambile.
Ukubaluleka kokuhlala usebenza imini yonke
Ukuzilolonga, okanye ukuhambisa umzimba wakho, yenye yezona ndlela zibalaseleyo zokulawula iswekile egazini. Xa sisebenza, imizimba yethu itshisa iswekile egcinwe kwimisipha yethu nesibindi ukuze ivelise amandla. Xa ezi swekile zigciniwe ziphelile, umzimba uqala ukusebenzisa iswekile esegazini lethu. Ngamafutshane, okukhona uzilolonga ngakumbi, kokukhona amanqanaba eswekile egazini lakho aya kuba sezantsi.
Nangona kunjalo, ukuba unesifo seswekile, kubalulekile ukujonga amanqanaba eswekile egazini lakho ngaphambi, ngexesha, nasemva kokuzilolonga ukuqinisekisa ukuba akwinqanaba elikhuselekileyo.Ukuba ufumana iimpawu zeswekile ephantsi egazini (hypoglycemia), ezinje ngokuba nesiyezi kunye nobuthathaka, kufuneka uyeke ukuzilolonga.
Ngokuqhelekileyo licebo elihle ukwenza umthambo ophakathi ubuncinane imizuzu eli-150 ngeveki, njengokuhamba ngokukhawuleza okanye ukudada. Ungabandakanya nomthambo omncinci kwimisebenzi yakho yemihla ngemihla:
- Sebenzisa izinyuko endaweni yelifti.
- Xa usiya evenkileni, khwela ibhayisekile okanye uhambe ngeenyawo endaweni yokuqhuba.
- Hambahamba ngelixa ubukele iTV.
Iingenelo ezinkulu zokuhamba kancinci emva kokutya
Ngokwesiqhelo, amanqanaba eswekile egazini ayanda phakathi kwemizuzu engama-30 ukuya kwengama-90 emva kokutya. Enye yezona ndlela zibalaseleyo neziqinisekisiweyo zokulawula oku kukuhambahamba okufutshane emva kokutya. Uphononongo lwakutshanje lufumanise ukuba nokuhamba okufutshane malunga nemizuzu emi-3 emva kokutya kunokuthintela ukunyuka kweswekile egazini. Kuqinisekisiwe ukuba ukuhamba malunga nemizuzu eli-10 kungcono nangakumbi. Kuba ke ngoko umzimba wethu uba nomdla ngakumbi kwi-hormone insulin . I-insulin yiyo ethatha iswekile egazini iye kwiiseli ize iyiguqule ibe ngamandla.
Ngoko khumbula, endaweni yokuhlala esofeni ubukele iTV emva kwesidlo sangokuhlwa, nokuba uhambahamba ujikeleze igadi kutyalo-mali olukhulu kwimpilo yakho.
Ungalibali ukusela amanzi aneleyo.
Xa ungaseli manzi aneleyo, umzimba wakho unokuphelelwa ngamanzi emzimbeni . Oku kuthetha ukuba inqanaba lamanzi emzimbeni wakho liyehla. Oku kunciphisa ubungakanani bamanzi egazini lakho kwaye kwandisa uxinano lweswekile. Oku kubangela ukuba inqanaba leswekile egazini lakho linyuke.
Ukuba umntu onesifo seswekile uziva enxaniwe kakhulu, oko kusenokuba luphawu lokuba amanqanaba eswekile egazini lakhe aphezulu kakhulu. Nangona kungekho manzi amiselweyo okusela ngosuku, kuyacetyiswa ukuba umntu omdala osempilweni asele ubuncinci iiglasi zamanzi ezi-4-6 ngosuku. Sela ngaphezulu ngeentsuku ezishushu nangexesha lokuzilolonga. Ukuba awuseli manzi aneleyo, umchamo wakho unokuba nombala otyheli omnyama.
Ukunciphisa umzimba kunceda ukulawula amanqanaba eswekile
Ukuba utyebile kakhulu, ukunciphisa umzimba kancinci kunokunceda ukunciphisa umngcipheko wezinye izifo ezininzi, kuquka nesifo sentliziyo. Kwakhona, nokuba unciphise umzimba kancinci kunokunceda ukulawula iswekile egazini. Xa unciphisa umzimba, umzimba wakho ungasebenzisa i-hormone insulin ngokufanelekileyo. Oku kunciphisa amanqanaba eswekile egazini lakho.
Ukuba usela amayeza esifo seswekile sohlobo lwesibini, ukunciphisa umzimba kunokukunceda unciphise umthamo wamayeza akho, okanye uyeke nokuwasebenzisa. Ukunciphisa umzimba wakho nge-5% kunokwenza umahluko omkhulu ekulawuleni iswekile yakho egazini. Thetha nogqirha wakho ukuze akuncede ubeke usukelo lobunzima kunye nesicwangciso sokutya esikusebenzelayo.
Ukulala kubaluleke kakhulu ekulawuleni iswekile!
Ukuba unengxaki yokulala, uphando lubonise ukuba ukulala ngokwaneleyo kunokunceda ukulawula iswekile yegazi. Izinto ezilula ezifana nokuphepha ukusebenzisa izixhobo ze-elektroniki ezifana neefowuni kunye neetablethi ngaphambi kokulala kunye nokugcina igumbi lakho limnyama kunokukunceda ulale kakuhle ebusuku. Ukuba ezi zinto azincedi, bona ugqirha wakho. Angakujonga ukuba unengxaki yokulala aze akucebise ngesicwangciso sonyango.
Thatha amayeza owanikwe ngugqirha wakho ngexesha.
Ukuba usela naluphi na unyango lwesifo seswekile, injongo yesicwangciso sonyango esicetyiswa ngugqirha wakho kukugcina amanqanaba eswekile egazini lakho ekwinqanaba elifanelekileyo (angabi phezulu kakhulu okanye aphantsi kakhulu). Ukuze ufezekise loo njongo, kufuneka usele amayeza akho njengoko kuyalelwe, rhoqo . Izifundo zibonisa ukuba nokuba uphoswe yidosi enye ye-insulin kunciphisa kakhulu ixesha iswekile yakho egazini ihlala kwiqondo elifanelekileyo. Ukuba uphoswe yidosi, thetha nogqirha wakho ngayo.
Masijonge amanqanaba eswekile egazini rhoqo.
Ukuba unesifo seswekile, kubaluleke kakhulu ukujonga amanqanaba eswekile yakho yegazi rhoqo. Ukugcina irekhodi lamanqanaba eswekile yakho yegazi ngale ndlela kunokunceda ugqirha wakho ukuba agqibe ukuba isicwangciso sakho sonyango siyasebenza okanye kufuneka kwenziwe utshintsho. Ingakumbi ukuba unesifo seswekile sohlobo loku-1, kuya kufuneka ujonge iswekile yakho yegazi izihlandlo ezininzi emini, ngakumbi ngaphambi kokutya, xa uzilolonga, nangaphambi kokuba ulale.
Ukongeza kwindlela yokuhlaba ngeminwe, equka ukuthatha ithontsi legazi uze ulijonge ngemitha, kukwakho nezixhobo ezibizwa ngokuba yiContinuous Glucose Monitors (CGMs), ezinxitywa emzimbeni. Ezi zilinganisa kwaye zirekhoda amanqanaba eswekile yegazi ngokuzenzekelayo rhoqo emva kwemizuzu embalwa.
Ngaba iimveliso zendalo ezithi zinciphisa iswekile ziyinyani?
Kukho izongezo zokutya ezahlukeneyo kunye neemveliso zendalo ezithengiswayo ezithi zinciphisa iswekile. Makhe sijonge ezinye zeenyaniso zesayensi malunga nezi.
- Isinamoni: Izifundo zibonise ukuba isinamoni inokunciphisa amanqanaba eswekile egazini, ingakumbi iglucose yokuzila ukutya.
- Iviniga ye-apile cider:Kukho ubungqina bokuba ukusela ezi zinto emva kokutya kunokunceda ekuthinteleni ukunyuka ngequbuliso kweswekile egazini. Nangona kunjalo, abantu abanesifo sezintso akufuneki bazisebenzise.
- Imbewu yefenugreek: Kukho ubungqina bokuba imbewu yefenugreek ikwanako ukwehlisa iswekile egazini.
- I-Magnesium, i-Ginseng, i-Berberine, iiProbiotics: Ezi nazo ziyaphandwa, kodwa iziphumo ziyaphikisana. Kufuneka uphando olongezelelekileyo.
Kubaluleke kakhulu: Ungaze usebenzise izongezo zokutya ezifana nezi endaweni yamayeza anikwe ngugqirha wakho. Ukuba ufuna ukuzama into efana nale, thetha nogqirha wakho kuqala uze ufumane imvume .
Yintoni omawuyenze ukuba iswekile yegazi inyuka ngequbuliso?
Ukuba inqanaba leswekile egazini lakho liphezulu ngequbuliso, silibiza ngokuba yi -hyperglycemia . Nokuba awuziva kakubi kakhulu, ukuba ukufundwa kwemitha kuphezulu, nazi ezinye izinto onokuzenza:
- Ziphephe ukutya neziselo ezineswekile kunye neekhabhohayidreyithi.
- Sela ulwelo oluninzi olungenaswekile, ingakumbi amanzi.
- Ukuba kunokwenzeka, yenza umthambo.
Nangona kunjalo, i-hyperglycemia inokuba yingozi ebomini ukuba ayinyangwa. Yingxamiseko yezonyango. Ukuba unesifo seswekile kwaye unempawu enye okanye ezingaphezulu kwezi zilandelayo, yiya kwicandelo lezonyango olungxamisekileyo (ETU) ngokukhawuleza.
| Iimpawu zesilumkiso ezifuna ukulaliswa esibhedlele ngokukhawuleza | |
|---|---|
| – Isicaphucaphu nokuhlanza | – Unxano olugqithisileyo |
| – Ubunzima bokuphefumla | – Ivumba leziqhamo emlonyeni |
| – Ukubetha kwentliziyo ngokukhawuleza | - Isisu esibuhlungu |
| – Ukudideka okanye ukudideka | |
Esibhedlele, oogqirha baza kukuphatha nge-insulin, ulwelo olufakwa kwimithambo yegazi, kunye nee-electrolytes ezifunekayo.
Umyalezo Wokuya Ekhaya
- Nangona iswekile egazini ingumthombo wamandla emzimbeni, amanqanaba ayo aphezulu ixesha elide anokubangela izifo ezinzulu ezifana nesifo seswekile.
- Ukuba unesifo seswekile, kubaluleke kakhulu ukulandela isicwangciso sonyango sikagqirha wakho ngokuchanekileyo.
- Ukutshintsha indlela otya ngayo (ukutya ukutya okune-fiber ephezulu, ukutya okune-GI ephantsi), ukuzilolonga rhoqo, ukulala ngokwaneleyo, kunye nokulawula ubunzima bakho kunokunceda nabani na ukuba alawule iswekile yakhe egazini.
- Ungaze usebenzise iimveliso zendalo okanye izongezo zokutya ezifumaneka emarikeni endaweni yamayeza abhalwe ngugqirha. Soloko uqhagamshelana nogqirha wakho phambi kokuba uwasebenzise.
- Ukuba ubonakalisa iimpawu ze-hyperglycemia, ezinje ngokunxanwa kakhulu kunye nobunzima bokuphefumla, yiya kwigumbi longxamiseko (ETU) ngokukhawuleza.
Isifo seswekile, iswekile egazini, iswekile egazini, isifo seswekile, ulawulo lweswekile, ukutya okunciphisa iswekile
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