Wake watshelwa udokotela ukuthi, "Unoshukela omningi kakhulu, udinga ukuqaphela ukudla kwakho"? Noma ingabe welulekwa ukuthi ucabange ngakho ngoba ukhuluphele kancane? Esinye sezizathu eziyinhloko zalezi zimo yinto ebizwa ngokuthi "ukumelana ne-insulin." Nakuba igama lingase lizwakale liyesabeka, kuyinto engalawulwa kalula uma uyiqonda kahle futhi ushintsha imikhuba yakho yokudla kancane. Ngakho ake sixoxe ngalokhu namuhla.
Kalula nje, kuyini ukumelana ne-insulin?
Cabanga ngamaseli emzimbeni wethu njengezindlu ezincane. Ushukela esiwudlayo, obizwa ngokuthi i-glucose, ungena kula maseli ukuze usinike amandla. Kodwa lo glucose udinga isihluthulelo esikhethekile ukuvula umnyango wokungena emaseli. Leso sihluthulelo yi-hormone i-insulin . Lokhu kukhiqizwa yisitho esibizwa ngokuthi ama-pancreas ethu.
Ngakho-ke, ukumelana ne-insulin kusho ukuthi ukhiye (i-insulin) awusebenzi kahle. Kufana nokuthi izimbobo zokhiye eminyango yamaseli zivinjiwe. Ngakho-ke i-glucose ayikwazi ukungena emaseli, futhi iyanda egazini. Uma amazinga kashukela egazini ehlala ephezulu kanje, ingakhula ibe yisifo sikashukela sohlobo 2 noma i-Prediabetes.
Khumbula, ingozi yokuthola ukumelana ne-insulin iyanda kakhulu njengoba isisindo somzimba sikhuphuka. Ngakho-ke, ikhambi elingcono kakhulu kumuntu okhuluphele ngokweqile ukunciphisa isisindo ngendlela enempilo .
Ngakho-ke yikuphi ukudla okungcono kakhulu okufanele sikudle?
Kulungile, ake sibone ukuthi yini okudingeka siyifake ekudleni kwethu ukuze silawule lesi simo. Akunzima kangako.
| Uhlobo lokudla | Yini okufanele uyidle futhi kungani? |
|---|---|
| Imifino | Yidla imifino eluhlaza eningi (isipinashi, i-kale, isipinashi). Iphansi ngamakhalori nama-carbohydrate, futhi iphezulu ngokudla okunempilo. Yidla imifino enesitashi njengamazambane, ubhatata, kanye nomdumbula ngokulinganisela. |
| Izithelo | Izithelo ezintsha zinhle kakhulu. Gwema izithelo ezisemathinini ezenziwe ngoshukela. Uma ufisa amaswidi, yidla izithelo esikhundleni salokho. Kodwa khumbula, izithelo nazo zingama-carbohydrate. |
| Ukudla okucebile nge-fiber | Lokhu kuyasiza kakhulu ekulawuleni amazinga kashukela egazini. Faka izinto ezifana ne-oats, ibhali, ama-chickpeas, ama-lentile, ama-chickpeas, nobhontshisi ekudleni kwakho. |
| Ama-carbohydrate anempilo | Khetha okusanhlamvu okuphelele esikhundleni sesinkwa kanye ne-pasta eyenziwe ngofulawa wesinkwa. Isibonelo, uma udla ilayisi elinsundu eline-bran esikhundleni selayisi elimhlophe, isinkwa esenziwe ngofulawa we-atta singcono. |
| Iphrotheni Engenamafutha | Nciphisa inyama enamafutha (inyama yenkomo, ingulube) bese udla izinto eziningi njengenkukhu engenasikhumba, inhlanzi (i-salmon, i-tuna, ama-sardine), amaqanda amhlophe, ama-chickpeas, kanye nama-lentile. |
| Amafutha Anempilo | Esikhundleni samafutha ezilwane, ibhotela, ne-margarine, sebenzisa amafutha emifino afana namafutha omnqumo, amafutha e-sunflower, kanye namafutha e-sesame. Izinto ezifana ne-avocado kanye ne-peanut nazo zinhle. |
| Ukudla kobisi okunamafutha aphansi | Ubisi olunamafutha aphansi kanye neyogathi engeyona amafutha alula kuyindlela enhle yokuthola i-calcium namaprotheni. |
Yikuphi ukudla okufanele sikulawule noma siyeke ukudla?
Nakuba kubalulekile ukudla ukudla okuhle, kubalulekile nokugwema ukudla okuthile okungakhulisa kakhulu ukumelana ne-insulin.
| Uhlobo lokudla okufanele uluyeke | Izibonelo kanye nesizathu |
|---|---|
| Ukudla Okucutshunguliwe | Ukudla okufika ngamathini, emabhokisini, nasemaphaketheni. Lokhu kudla cishe njalo kuqukethe ushukela owengeziwe, usawoti, namafutha angenampilo. Izibonelo zifaka amasoseji, ama-meatball, nama-noodle. |
| Iziphuzo ezinoshukela | I-soda, iziphuzo ezimnandi, itiye elibandayo, neziphuzo ezibizwa ngokuthi amanzi aqukethe amavithamini. Lokhu kubangela ukukhuluphala okungadingekile. |
| Ama-carbohydrate Acwengisisiwe | Izinto ezifana nesinkwa esimhlophe, amakhekhe, amabhisikidi, ama-pastries, nama-roll enziwe ngofulawa wesinkwa. Lezi zinto zengeza ushukela egazini ngokushesha okukhulu. |
| Amafutha angenampilo (Amafutha Agcwele kanye Namafutha Ashintshayo) | Gwema ukudla okuthosiwe kakhulu (ama-french fries, ama-cutlets), ushizi onamafutha amaningi, ibhotela, kanye nokusebenzisa uwoyela kakhukhunathi ngokweqile. |
| Utshwala | Ukuphuza utshwala ngokweqile, ikakhulukazi isikhathi eside, kwandisa ingozi yokumelana ne-insulin kanye nesifo sikashukela. |
Ungakha kanjani ukudla okunempilo?
Kungase kubonakale sengathi lolu shintsho luzoba nzima ukulwenza ngobusuku obubodwa. Kuyiqiniso lokho. Kodwa lawa macebiso amancane azokusiza.
Hhayi konke ngesikhathi esisodwa, jwayela kancane kancane.
Ungacabangi ukuthi uzoyeka konke kusukela namuhla. Ngeke kusebenze. Qala ngokushintsha okuncane. Mhlawumbe uma uphuza izinkomishi ezi-5 zetiye elinoshukela ngosuku, linciphise libe yizi-3. Zijwayeze ukuphuza ibhodlela lamanzi esikhundleni sebhodlela lesiphuzo esinoshukela. Qala ngezinto ezincane ezinjengalezi bese uzenza umkhuba ohlala njalo.
Yenza kukufanele.
Akukho ukudla okulingana nokudla okukodwa. Udinga ukwenza ukudla kwakho kuhambisane nendlela yakho yokuphila kanye nokudla okuthandayo. Indlela engcono kakhulu yokwenza lokhu ukukhuluma nodokotela wakho . Uzokunikeza iseluleko esiqondile ngokusekelwe esimweni sakho sempilo.
Ungayeki ukudla.
Ungacabangi ukuthi "ukweqa ukudla kuzokusiza ukwehlisa isisindo ngoba udla amakhalori ambalwa." Ukwenza kanjalo kuzokwenza amazinga akho e-insulin kanye noshukela akhuphuke futhi ehle. Lokhu kungaholela ekwandeni kwamafutha esiswini, okulimaza kakhulu ukumelana ne-insulin.
Cabanga ngobuningi bamakhalori kanye nekhwalithi
Okubaluleke kakhulu njengokudla okudlayo ngosuku ukuthi uthola lawo makhalori onjani. Ungathola inani elifanayo lamakhalori epuletini lelayisi elimhlophe njengoba ungenza ekudleni okunomsoco kwemifino, inhlanzi, nelayisi elibomvu. Ngakho-ke cabanga njalo ngekhwalithi .
Umlayezo Wokuya Nawe Ekhaya
- Ukumelana ne-insulin kuyisimo sangaphambi kwesifo sikashukela. Kodwa ungakhathazeki, kungaphathwa kahle ngokudla okufanele kanye nokushintsha indlela yokuphila .
- Uma isisindo sakho singaphezu kwesilinganiso esijwayelekile, ukwehlisa isisindo kuyinto ebaluleke kakhulu ongayenza.
- Esikhundleni sokudla okucutshungulwe, ukudla okunoshukela, kanye nokudla okunamafutha amaningi, engeza ukudla kwemvelo njengemifino , izithelo, okusanhlamvu okuphelele, kanye nenyama engenamafutha epuletini lakho.
- Uma unemibuzo mayelana nalokhu kudla, ungenzi izinqumo wedwa, kodwa khuluma nodokotela wakho bese uthola iseluleko esingcono kakhulu.
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