Ingabe uzizwa ukhathele ngokuzumayo emini, womile njalo, noma kufanele uchame njalo? Ngezinye izikhathi lokhu kungaba izimpawu zokwenyuka ngokuzumayo kwamazinga kashukela egazini lakho. Lokhu kungenzeka kunoma ubani, hhayi kulabo abanesifo sikashukela kuphela. Ngakho-ke ake sixoxe ngalokhu ngemininingwane ethe xaxa namuhla.
Kuyini lokhu kukhuphuka kweshukela egazini?
Kalula nje, ukwanda koshukela egazini, noma ukwanda koshukela egazini, kuwukwanda okusheshayo nokungazelelwe kwenani likashukela, noma ushukela egazini lakho. Lokhu kuvame ukwenzeka ngemva kokudla ukudla.
Uma sidla, imizimba yethu iqala ukuguqula lokho kudla kube amandla. Ama-carbohydrate esiwadlayo yilawo agaywa ngokushesha futhi aguqulwe abe ushukela. Lo ushukela uwuphethiloli oyinhloko ohlinzeka ngamandla emizimbeni yethu. I-hormone i-insulin ithatha lo ushukela egazini bese iyithumela emangqamuzaneni ethu. Lapho, isetshenziselwa amandla, noma igcinwe njengamaseli amafutha ukuze isetshenziswe kamuva.
Kodwa-ke, uma umzimba wakho une-glucose eningi egazini lakho kunaleyo oyidingayo, noma uma umzimba wakho ungakhiqizi i-insulin eyanele, le glucose iyanqwabelana egazini lakho futhi amazinga kashukela egazini lakho akhuphuke ngokuzumayo. Yilokhu esikubiza ngokuthi i-hyperglycemia . Lokhu kunyuka okungazelelwe kushukela egazini bese kuba ukwehla okungazelelwe kushukela egazini akukuhle empilweni yakho ngokuhamba kwesikhathi. Lokhu kwandisa ingozi yokuthola izimo ezifana nokumelana ne-insulin , isifo sikashukela sohlobo 2 , kanye nesifo senhliziyo .
Ngakho-ke, umzimba wakho uzizwa kanjani uma amazinga akho kashukela ephezulu? Nakuba izimpawu ziyahlukahluka kumuntu nomuntu, ungase uzizwe ukhathele kakhulu, womile, ulambile, futhi uchama njalo.
Izizathu eziyinhloko zokwenyuka okungazelelwe kwamazinga kashukela
Izinto eziningi ekuphileni kwethu kwansuku zonke esingazicabangi zingathinta lokhu. Ake sibheke izizathu eziyinhloko.
1. Ukudla kwakho
Into ebaluleke kakhulu ongayenza ukulawula amazinga kashukela egazini lakho ukunaka ukudla okudlayo, ngoba ama-carbohydrate (ama-starches noshukela) athinta ngqo amazinga kashukela egazini.
Akudingeki ukuthi uqede ngokuphelele ama-carbohydrate, kodwa kufanele uwadle ngokulinganisela. Iziphuzo ezinoshukela, isinkwa, ilayisi elimhlophe, ama-noodle, i-pasta, nokudla okuthosiwe, okucutshungulwe kakhulu konke kungakhuphula amazinga kashukela egazini lakho. Ezinye izithelo, njengobhanana, nazo zinoshukela omningi.
| Ukudla Okuhle Okusiza Ukulawula Ushukela | Ukudla okwandisa amazinga kashukela egazini ngokuzumayo (Ukudla Okulinganiselwe) |
|---|---|
| Izinkwa eziphelele kanye nokolweni, ilayisi elinsundu eline-bran, ibhali. | Iziphuzo ezinoshukela, amajusi ezithelo. |
| Imifino efana ne-lentile, ubhontshisi kanye nobhontshisi. | Isinkwa esimhlophe, ilayisi elimhlophe, ama-noodle, i-pasta. |
| Imifino kanye nokudla okucebile nge-fiber (ama-apula, ama-oats, ubhontshisi, ama-avokhado). | Ukudla Okucutshunguliwe Nokuthosiwe. |
| Amantongomane nembewu. | Ukudla okumnandi okufana namakhekhe, amabhisikidi, i-toffee. |
Ukudla okucebile nge-fiber kufana nomngane wakho omkhulu. Akugcini nje ngokulawula amazinga kashukela egazini lakho, kodwa futhi kuhle enhliziyweni yakho, kukugcina uzizwa usuthi, futhi kusiza uhlelo lwakho lokugaya ukudla.
Isikhathi sokudla kwakho naso sibalulekile! Uma unesifo sikashukela noma isifo sikashukela sangaphambi kwesikhathi, ukweqa ukudla ngeke kunikeze ushukela wegazi lakho isikhathi sokwehla. Shiya okungenani amahora angu-4-5 phakathi kokudla kwakho okuyinhloko. Uma unesidlo esincane, sidle emahoreni angu-2-3 ngemva kokudla kwakho okuyinhloko.
2. Ukweqa ukudla kwasekuseni
Ukweqa ukudla kwasekuseni akuyona into enhle. Uma weqa ukudla kwasekuseni, amazinga kashukela egazini lakho angase akhuphuke kakhulu ngemva kwesidlo sasemini nesakusihlwa. Kodwa ukudla okuthile okumnandi njenge-muffin kwasekuseni nakho akukuhle. Ucwaningo olulodwa luthole ukuthi abantu abadle ukudla kwasekuseni okunamaprotheni amaningi (isib. amaqanda, ubhontshisi) babe namazinga kashukela egazini angcono usuku lonke kunalabo abadle ukudla kwasekuseni okunamaprotheni amaningi. Ngenxa yokuthi amaprotheni agaywa kancane , awanyusi amazinga kashukela egazini ngesikhathi esisodwa.
3. Ukungalali kahle
Ukungaphumuli ngokwanele akugcini nje ngokukwenza uzizwe ukhathele. Kuphinde kuthinte indlela umzimba wakho oyisebenzisa kahle ngayo i-insulin. Uma ungalali kahle ngisho nangobusuku obubodwa, ukusebenza kwe-insulin emzimbeni wakho kungancipha futhi amazinga kashukela egazini lakho angakhuphuka. Ngakho-ke, kubalulekile ukulala kahle nsuku zonke. Gwema izinto ezifana nokusebenzisa ifoni yakho ngaphambi kokulala futhi uzijwayeze ukulala kahle ebusuku.
4. Ukuzivocavoca okwandisiwe noma okunciphile
Ngisho nokuzivocavoca okulula njengokuhamba kunganciphisa amazinga kashukela egazini lakho. Uma uzivocavoca, imisipha yakho idinga ushukela omningi, ngakho-ke idla ushukela osegazini lakho. Ucwaningo lukhombisile ukuthi ukuhamba imizuzu eyi-15 ngemva kokudla kunganciphisa amazinga kashukela egazini lakho.
Kodwa-ke, njengoba nje amazinga kashukela egazini ekhuphuka uma ungazivivinyi nhlobo, ukuzivocavoca ngokweqile nakho kungabangela amazinga kashukela egazini ukuba akhuphuke. Ngesikhathi sokuzivocavoca okunzima njengokuphakamisa izinsimbi noma imidlalo yokuncintisana, ama-hormone akhishwa umzimba angabangela amazinga kashukela egazini ukuba akhuphuke. Ngakho-ke, xhumana nodokotela wakho mayelana nokuthi yikuphi ukuzivocavoca okufanele wena nokuthi ungakwenza kanjani.
5. Ukucindezeleka
Uma ungaphansi kokucindezeleka okukhulu, umzimba wakho ukhipha ama-hormone afana ne -cortisol ne -adrenaline . Lokhu kubizwa ngokuthi impendulo 'yokulwa noma ukubaleka'. Kuleli qophelo, umzimba wakho ucabanga ukuthi udinga ukulungiselela ingozi. Ngakho-ke, uqala ukusebenzisa imithombo yamandla egcinwe emzimbeni wakho, okungukuthi i-glucose namafutha. Uma unesifo sikashukela, i-insulin yakho ayikwazi ukulawula le glucose eningi, futhi amazinga kashukela egazini lakho ayakhuphuka.
Futhi, uma ucindezelekile, izinto ezifana nokungadli kahle, ukungavivinyi umzimba, kanye nokungathathi imithi yakho ngesikhathi kungabangela amazinga kashukela egazini lakho akhuphuke. Ngakho-ke, kubaluleke kakhulu ukuphumula ingqondo yakho ngezinto ezifana nokuzindla kanye ne-yoga.
Ezinye izizathu nezinto okufanele uzazi
- Eminye imithi: Imithi yokwehlisa umfutho wegazi, imithi yokucindezeleka, kanye neminye imithi yomfutho wegazi ophakeme nayo ingabangela amazinga aphezulu kashukela egazini. Uma uthatha noma yimuphi wale mithi futhi uqaphela ukuthi ushukela wakho wegazi uphezulu, khuluma nodokotela wakho ngokushesha.
- Impilo Yamazinyo Nezinsini: Uma unesifo sikashukela, kungenzeka kakhulu ukuthi ube nesifo sezinsini (gingivitis). Uma unesifo sezinsini esibi kakhulu, singenza kube nzima ukulawula amazinga kashukela egazini lakho. Njenganoma yikuphi ukutheleleka, singaphakamisa amazinga kashukela egazini lakho. Yingakho kubalulekile ukuxubha nokuhlohla amazinyo akho nsuku zonke.
- Ukubhema: Abantu ababhemayo basengozini enkulu yokuba nesifo sikashukela. Uma usuvele unesifo sikashukela, ukubhema kungenza kube nzima ukulawula umthamo wakho we-insulin kanye namazinga kashukela egazini.
- Ukuphelelwa amanzi emzimbeni:Ngisho noma ungaphuzi amanzi anele, amazinga akho eglucose angaba phezulu kunokuvamile.
- Umjikelezo Wokuya Esikhathini: Ngesikhathi sangaphambi kokuya esikhathini, izinguquko emazingeni ama-hormone (ikakhulukazi i-progesterone) zingabangela ukumelana ne-insulin kwabanye besifazane. Bangase bafise namaswidi. Lokhu kungabangela nokuthi amazinga kashukela egazini akhuphuke.
Umlayezo Wokuya Nawe Ekhaya
- Akusikho ukudla kuphela, kodwa nokulala, ukuzivocavoca, ukucindezeleka, kanye neminye imithi kungathinta amazinga kashukela egazini lakho.
- Nciphisa ukudla okunama-carbohydrate amaningi, amaswidi, kanye nezinongo, bese udla ukudla okunempilo okucebile nge-fiber namaprotheni.
- Kubaluleke kakhulu ukulala ngokwanele nsuku zonke nokuzama ukulawula ukucindezeleka.
- Ungalawula amazinga akho kashukela ngokuzivocavoca njalo ngezinga elikufanele.
- Uma unenkinga mayelana nemithi oyiphuzayo noma amazinga kashukela egazini lakho, khuluma nodokotela wakho njalo.
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