Ngaba ngamanye amaxesha uziva uloyiko kwaye uxhalabile ngaphandle kwesizathu? Ngaba uziva intliziyo yakho ibetha ngokukhawuleza, izandla zakho zibila, kwaye umzimba wakho ungcangcazela? Zininzi izizathu zezi zinto. Kodwa ukuba unesifo seswekile, isizathu esifihlakeleyo emva kwezi mpawu sisenokuba kukwehla kwamanqanaba eswekile egazini lakho, okanye njengoko oogqirha beyibiza, i-hypoglycemia. Kutheni oku kusenzeka? Okubaluleke ngakumbi, yintoni esinokuyenza ngayo? Masithethe ngale nto ngokulula.
Kutheni ndiziva ndixhalabile xa amanqanaba eswekile egazini lam ehla?
Ngamafutshane, xa inqanaba leswekile egazini lakho lihla ngendlela eyingozi, umzimba wethu uzama ngamandla onke ukulibuyisela esiqhelweni. Umzimba, obona oku njengengxamiseko, ukhupha iihomoni ezininzi ngaxeshanye.
Enye yezona zibalulekileyo kwezi yi -epinephrine , eyaziwa ngokuba yi -adrenaline . Le yi-hormone elungiselela imizimba yethu "ukulwa okanye ukubaleka." Le hormone inika isibindi sethu imiqondiso yokuba sivelise i-glucose engakumbi, okanye iswekile, size siyongeze egazini.
Le hormone ye-adrenaline yiyo eyenza intliziyo yakho ibethe ngokukhawuleza, izandla zakho zibile, umzimba wakho ungcangcazele, kwaye uzive uxhalabile kwaye unexhala. Ezi ziimpawu zomzimba wakho ezilumkisayo. Yindlela yomzimba wakho yokukuxelela, "Hee, iswekile yakho yegazi iphantsi kakhulu, yenza into ngayo!"
Khawucinge nje, ukuba eli nqanaba liphantsi leswekile liyaqhubeka, umzimba uvelisa ezinye iihomoni. Enye yazo yi -cortisol . Ikwabizwa ngokuba yi-"stress hormone" kuba inceda ekulawuleni izinto ezifana neemvakalelo zethu kunye noloyiko.
Ngoku khangela, kwelinye icala kukho i-adrenaline, kwelinye icala kukho i-cortisol. Xa ezi zimbini zidibana, kwanele ukubangela ixhala. Ukuchaneka, oku kufana nendlela yokupheka ixhala.
Kutheni amanqanaba eswekile egazini lethu ehla ngequbuliso?
Injongo ephambili yokunyanga isifo seswekile kukulawula nokunciphisa amanqanaba eswekile egazini. Kodwa ngamanye amaxesha, iba sezantsi kakhulu. Uninzi lwabantu luqala ukuba nezi mpawu xa amanqanaba eswekile egazini ehla ngaphantsi kwe-70 mg/dL (ii-milligrams nge-deciliter). Kukho izinto ezininzi ezinokubangela oku.
Nokuba umntu ongenaso isifo seswekile ngamanye amaxesha unokuba neswekile ephantsi egazini. Makhe sijonge ezi zizathu ngokucacileyo kwitheyibhile.
| Izizathu zokuba abantu abanesifo seswekile babe neswekile ephantsi egazini | Iimeko apho abantu abangenaso isifo seswekile banokufumana iswekile ephantsi egazini |
|---|---|
| Ukunyusa umthamo wamayeza esifo seswekile (ingakumbi i-insulin). | Ukusela utywala kakhulu. |
| Ukutsiba ikhosi ephambili. | Ezinye iindlela zotyando ezenzelwe ukunciphisa ubunzima (utyando lokunciphisa ubunzima). |
| Ukutya okuncinci kunokutya okuqhelekileyo. | Ukutya ukutya okuneswekile eninzi kunye neecarbohydrate ngaxeshanye (oku kunokubangela ukwehla ngequbuliso kwamanqanaba eswekile egazini kamva). |
| Ukuzilolonga ngaphezu kwesiqhelo. | Ezinye izifo okanye amayeza. |
Singenza ntoni ukulawula le meko?
Ukuba unesifo seswekile, eyona ndlela ilungileyo yokulawula ixhala lakho kukugcina amanqanaba eswekile egazini lakho ekwinqanaba elikhuselekileyo. Akulula njengoko kuvakala, kodwa la macebiso aya kukunceda wenze loo nto kanye.
Lumka xa usebenzisa i-insulin.
Eyona nto iphambili neyona ixhaphakileyo yokuba iswekile yegazi iphantsi kukusebenzisa i-insulin eninzi kakhulu. Ukuba uthatha i-insulin, qiniseka ukuba uthatha uhlobo olufanelekileyo kunye nedosi . Xa ufaka i-insulin, qiniseka ukuba ifakwa phantsi kwesikhumba. Ngamanye amaxesha, ukuba ufaka i-insulin kwisihlunu, i-insulin ingafunxwa ngokukhawuleza kwaye ilahlekelwe kukusebenza kwayo ngokukhawuleza.
Lumka ngento oyityayo - Ukutya okune-glycemic index ephantsi
Ezinye ukutya zibangela ukuba amanqanaba eswekile egazini anyuke ngequbuliso, aze ehle kwakhona kwiiyure ezimbalwa. Kodwa ezinye ukutya zinceda ukugcina amanqanaba eswekile egazini ezinzile. Enye indlela yokulinganisa esinceda siqonde oku yi -Glycemic Index (GI) .
Ngamafutshane, oku kubhekisa kwindlela iicarbohydrates ekutyeni esikutyayo eziguqulwa ngayo ngokukhawuleza zibe yiswekile kwaye zongezwe egazini. Okukhona ixabiso le-GI liphezulu, kokukhona inqanaba leswekile linyuka ngokukhawuleza.
| Ukutya OkuneGlycemic Ephezulu | Ukutya OkuneGlycemic Ephantsi |
|---|---|
| Iiswekile ezilula (iswekile, ubusi) | Inkukhu, intlanzi, kunye nezinye iiproteni |
| Iziselo ezimnandi | Amantongomane |
| Iicarbohydrate ezifana nesonka esimhlophe, ipasta, irayisi emhlophe, kunye neetapile | Iimbotyi ezifana neelentile kunye neetships |
| Ezinye iziqhamo (ikhabe, imango) | Imifuno engenasitatshi sininzi (i-asparagus, ii-beet, i-broccoli, iitumato) |
Oku akuthethi ukuba awunakutya ukutya okune-GI ephezulu. Kodwa ukuba uyakutya, kutye kancinci , kulungelelaniswe namafutha asempilweni, iiproteni kunye nefayibha. Okubaluleke njengokuba ukutya okutyayo kukuba utya kangakanani kwaye utya ntoni na ngako .
Yiba krelekrele xa uzilolonga.
Ukuzilolonga yindlela entle yokunciphisa amanqanaba eswekile egazini lakho. Kunokunceda ekunciphiseni uxinzelelo kunye nokuxhalaba. Xa sizilolonga, ingqondo yethu ikhupha iikhemikhali "ezivakala kamnandi" ezifana nee-endorphins.
Kodwa khumbula, ukuzilolonga kunokubangela ukuba iswekile yakho yegazi yehle kakhulu. Ngoko ke ngaphambi kokuba uzilolonga, kufuneka ulungise indlela otya ngayo kunye nomthamo we-insulin . Indlela oyenza ngayo le nto ixhomekeke kwizinto ezininzi, njengohlobo lomthambo owenzayo kunye nobunzima bakho. Thetha nogqirha wakho ngale nto kwaye ufumane ingcebiso malunga nendlela yokuzilolonga ngokukhuselekileyo.
Nciphisa utywala.
Amanqanaba eswekile egazini lakho anokwehla ukuya kuthi ga kwiiyure ezingama-24 emva kokusela utywala. Ukuba usela utywala, nciphisa. Kungcono ukuzinciphisela isiselo esinye ngosuku kubafazi kunye neziselo ezimbini ngosuku kumadoda. Ungaze usele utywala ungenanto esiswini.
Kuthekani ukuba utshintsho kwindlela yokuphila yodwa alwanelanga?
Nokuba utya ukutya okunempilo, uhlala usebenza, kwaye uphepha iswekile ephantsi egazini, usenokuziva uxhalabile. Ukuba kunjalo, ukuthetha nomntu onjengomcebisi kunokukunceda.
Unyango Lokuziphatha Oluqondayo (i-CBT) lunyango oluqinisekisiweyo lokunyanga ixhala. Lubandakanya ukuchonga iingcinga ezimbi eziza engqondweni yakho nokufunda iindlela ezintsha nezisempilweni zokujongana neemeko ezinzima. Ungathetha nogqirha wakho ngale nto ukuze ufunde okungakumbi.
Umyalezo Wokuya Ekhaya
- Ukuba ngequbuliso uziva uxhalabile, ubetha ngesantya esiphezulu, okanye uqala ukubila, kusenokwenzeka ukuba kungenxa yeswekile ephantsi egazini (hypoglycemia). Ukuba unesifo seswekile, jonga amanqanaba eswekile egazini lakho.
- Olu luvo lokuxhalaba lubangelwa zii-hormones "zokulwa okanye ukubhabha" eziveliswa ngumzimba, ezifana ne-adrenaline kunye ne-cortisol.
- Lawula amanqanaba eswekile egazini lakho ngokusebenzisa i-insulin ngokufanelekileyo, ukutya okunesondlo okune-glycemic index ephantsi (i-Low-GI), kunye nesicwangciso sokuzilolonga esikrelekrele.
- Nciphisa utywala obuselayo. Ungaze usele utywala ungenanto esiswini.
- Ukuba ixhala liyaqhubeka nangona indlela yokuphila itshintsha, thetha nogqirha wakho malunga nokufuna uncedo lobuchwephesha. Unyango olufana ne-CBT lunokuba luncedo kakhulu.
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