Ingabe udokotela wakho wake wakutshela ukuthi ukudla kwakho ushukela kusemkhawulweni, ngakho-ke qaphela? Noma uzizwa ukhathele kakhulu kunangaphambili futhi usukhuluphele kancane? Isizathu esiyinhloko salezi zinto kungaba ukumelana ne-insulin , noma isimo esibizwa ngokuthi "Ukumelana ne- Insulin ". Kodwa ungakhathazeki, lokhu kuyinto engalawulwa ngokuphelele uma uyiqonda kahle futhi wenza izinguquko ezithile ekudleni kwakho.
Kalula nje, kuyini ukumelana ne-insulin?
Cabanga ngamaseli emizimbeni yethu njengezindlu ezincane. Lezi zindlu zidinga amandla ukuze zisebenze. La mandla avela kushukela, noma i-glucose, esiyidlayo, ikakhulukazi kuma -carbohydrate . Kodwa le glucose ayikwazi ukungena ngqo ezindlini ezibizwa ngamaseli. Idinga isihluthulelo ukuvula umnyango. Leso sihluthulelo yi-hormone i -insulin . Lokhu kwenziwa yi-pancreas yethu.
Ngakho-ke, lapho ukhiye obizwa ngokuthi i-insulin ufika futhi ungena emnyango weseli (i-receptor), umnyango uyavuleka bese i-glucose ingena bese iguqulwa ibe amandla.
Kodwa endabeni 'yokumelana ne-insulin', nakhu okwenzekayo. Izihluthulelo zeminyango yalezo zindlu ezibizwa ngamaseli ziyagqwala. Okusho ukuthi, noma ngabe ukhiye obizwa ngokuthi i-insulin ufika, awukwazi ukuvula umnyango kahle. Ngakho-ke, i-glucose ayikwazi ukungena emaseli, bese iqala ukunqwabelana egazini. Lesi yisizathu esenza izinga likashukela egazini lihlale liphezulu. Yilokhu esikubiza ngokuthi 'i-Prediabetes' kanye ' ne-Type 2 Diabetes' .
Lokhu kusho ukuthi noma umzimba wakho ukhiqiza i-insulin, awukwazi ukuyisebenzisa kahle. Kodwa izindaba ezinhle ukuthi uma silungisa ukudla kwethu kahle, singasusa lokhu 'kugqwala' futhi senze amangqamuzana ethu asabele kahle ku-insulin futhi.
Ngakho-ke yiziphi izinto ezinhle kakhulu okufanele sizifake emapuletini ethu?
Lokhu akudingi izithako ezikhethekile. Lezi izinto esinazo ekhishini lethu futhi esingazithola kalula. Ake sibone ukuthi ziyini lezi.
| Uhlobo lokudla | Yini enhle? / Amaphuzu abalulekile |
|---|---|
| Imifino | Kusukela namuhla, gcwalisa ingxenye yepuleti lakho ngemifino. Ikakhulukazi imifino eluhlaza okwesibhakabhaka (isipinashi, i-kale, imifino eluhlaza), i-broccoli, iklabishi, ubhontshisi kanye ne-melon ebabayo kuhle kakhulu. Lokhu kuphansi ngamakhalori nama-carbohydrate, kodwa kugcwele izakhamzimba kanye ne-fiber. Kodwa-ke, kufanele udle imifino enesitashi njengamazambane , ubhatata, i-cassava, kanye nommbila ngokulinganisela. |
| Izithelo | Uma uzizwa sengathi ufuna ukudla ushukela, yidla izithelo esikhundleni salokho. Kodwa njengoba izithelo nazo ziqukethe ushukela wemvelo, zinciphise zibe munye noma ezimbili ngosuku. Ngokuqinisekile gwema izithelo ezisemathinini noma ezinoshukela. Izithelo ezintsha zingcono kakhulu. |
| Ukudla Okune-Fiber Eningi | I-fibre ifana nomngane wethu. Ilawula izinga lokufakwa ushukela egazini. Ungathola i-fibre eningi ezintweni ezifana nokusanhlamvu okuphelele njenge-oats, irayisi elinsundu, i-buckwheat, nebhali, ama-legumes njenge-lentile, ama-chickpeas, uphizi, nobhontshisi be-mung, i-broccoli, nama-alimondi. |
| Iphrotheni Engenamafutha | Amaprotheni abalulekile emizimbeni yethu. Kodwa esikhundleni senyama enamafutha (inyama yenkomo, ingulube, imbuzi), khetha amaprotheni asekelwe ezitshalweni njengenkukhu engenasikhumba, inhlanzi efana ne-salmon, i-mackerel, ne-herring, amaqanda amhlophe, ushizi onamafutha aphansi, ubhontshisi, ama-lentile, kanye ne-soy. |
| Amafutha Anempilo | Esikhundleni samafutha agcwele angenampilo, sebenzisa amafutha anempilo afana namafutha omnqumo, uwoyela wesesame, uwoyela we-sunflower, u-avocado, ama-almond, kanye nama-cashew. Lokhu kusiza ekunciphiseni ukumelana ne-insulin. |
Yikuphi ukudla neziphuzo okufanele kugwenywe noma kuncishiswe ngangokunokwenzeka?
Kubalulekile ukudla izinto ezinhle, kodwa futhi kubalulekile ukugwema izinto ezimbi. Nazi 'izitha' zakho.
| Okufanele kuncishiswe | Izibonelo kanye nesizathu |
|---|---|
| Ukudla Okucutshunguliwe | Konke okufika ngamaphakethe, amathini, namabhokisi. Amabhisikidi, amakhekhe, amasoseji, ama-noodle, nezinto ezinjalo. Lokhu kugcwele ushukela ofihliwe, usawoti, namafutha amabi. |
| Iziphuzo Ezinoshukela | Iziphuzo ezisemabhodleleni, iziphuzo ezinoshukela ezithengiswa njengeziphuzo zezithelo, kanye namatiye abandayo kumane nje kuyikhalori engenalutho. Zikhuphula ngqo amazinga kashukela egazini. |
| Ama-carbohydrate Acwengisisiwe | Isinkwa esimhlophe, ilayisi elimhlophe, ukudla okwenziwe ngofulawa wesinkwa (amakhekhe, amabhisikidi, amakhekhe), kanye nokudla kwasekuseni okusanhlamvu okungenayo i-fiber eningi. Lokhu kugaywa ngokushesha okukhulu futhi kunezela ushukela egazini. |
| Amafutha Angaphilile | Ukudla okuthosiwe kakhulu, imajarini, kanye nokudla okunamafutha amaningi ezilwane. Lokhu kwenza ukumelana ne-insulin kube kubi kakhulu. |
| Utshwala | Ukuphuza utshwala ngokweqile, ikakhulukazi isikhathi eside, kwandisa ingozi yokumelana ne-insulin kanye nesifo sikashukela. |
Singakuguqula kanjani lokhu kudla ukuze kuhambisane nezimpilo zethu?
Uma ubona lolu hlu, ungase ucabange, "O, asikwazi ukwenza konke lokhu ngesikhathi esisodwa." Kuyiqiniso lokho. Lokhu akuyona inguquko yobusuku obubodwa. Kuyinto ezojwayelana kancane kancane.
Lokhu akusikho ukudla okuphuthumayo, kuyindlela yokuphila!
Lokhu akuyona 'indlela yokudla ephuthumayo ' yokwehlisa isisindo emavikini amabili. Lona umkhuba omuhle wokuwakha empilweni yakho. Ngakho qala manje. Mhlawumbe unganciphisa inani lezinkomishi zetiye elinoshukela oziphuzayo ngosuku ngalunye. Noma, ungayeka iziphuzo ezinoshukela usuku olulodwa ngesonto. Qala ngezinguquko ezincane.
Ungaphuthelwa ukudla!
Abanye abantu bacabanga ukuthi ukweqa ukudla kuzokusiza ukwehlisa isisindo futhi wehlise amakhalori. Lelo yiphutha elikhulu. Ukwenza kanjalo kuzokwenza ushukela wakho wegazi kanye namazinga e-insulin akhuphuke futhi ehle. Lokhu kuzokwandisa ukumelana ne-insulin. Ngakho-ke, kungcono ukudla ukudla okuthathu okuyinhloko kanye nokudla okulula okubili okunempilo phakathi kokudla .
Ubuningi bubaluleke njengekhwalithi.
Nakuba kubalulekile ukucabangela inani eliphelele lamakhalori owadlayo, kubalulekile futhi ukucabangela ukuthi lawo makhalori avelaphi. Isibonelo, isitsha selayisi elimhlophe nesitsha selayisi elinsundu singaba cishe nenani elifanayo lamakhalori. Kodwa-ke, ilayisi elinsundu line-fiber kanye nezakhamzimba eziningi, okusho ukuthi likhuphula ushukela egazini kancane kakhulu. Ngakho-ke khetha inketho yekhwalithi .
Uma unenkinga yokuthola lokhu kudla futhi udinga usizo lokukuguqula ukuze kuhambisane nokuthanda kwakho, khuluma nodokotela wakho . Angakusiza ukuthi wakhe uhlelo lokudla olukufanele.
Umlayezo Wokuya Nawe Ekhaya
- Ukumelana ne-insulin kuyisandulela sesifo sikashukela. Ukusibona nokusilawula kusenesikhathi kuyitshalomali enkulu kakhulu ongayenza empilweni yakho yesikhathi esizayo.
- Nciphisa ukudla okucutshunguliwe, ushukela, iziphuzo ezinoshukela, namafutha angenampilo empilweni yakho ngangokunokwenzeka.
- Gcwalisa ipuleti lakho ngemifino enemibala, izithelo, okusanhlamvu okuphelele okune-fiber, amaprotheni angenamafutha (inhlanzi, inkukhu), kanye namantongomane.
- Lokhu akulona ushintsho oluzokwenzeka ngobusuku obubodwa. Ungesabi, yakha imikhuba emihle kancane kancane. Uma umkhuba owodwa uphumelela, dlulela kolandelayo.
- Uma unemibuzo noma ukukhathazeka ngalokhu, khuluma nodokotela wakho nakanjani . Kubalulekile ukufuna iseluleko sezokwelapha ngaphambi kokuzama noma yini oyibonayo kwi-inthanethi.
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