Cishe uke wezwa abantu abaningi bekhuluma ngokuzila ukudla kulezi zinsuku, bethi kuhle empilweni yakho kanye nokwehlisa isisindo . Mhlawumbe kuhlobene nezinkolelo zakho zenkolo. Kodwa ingabe kuphephile ngempela ngomuntu onesifo sikashukela ukuzila ukudla? Kungasiza yini ukulawula ushukela egazini nokunciphisa imithi? Nakuba ezinye izifundo ziphakamisa ukuthi kungaba wusizo kubantu abanesifo sikashukela, akukabi ukwelashwa okujwayelekile. Uma ucabanga ngokuzama ukuzila ukudla, ake sixoxe ngezingozi, ukuthi ungazigwema kanjani, futhi okubaluleke kakhulu, ukuthi kungani kufanele ukhulume nodokotela wakho ngaphambi kokukwenza .
Kuyini lokhu kuzila ukudla ngezikhathi ezithile?
Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla ethandwa kakhulu kulezi zinsuku. Kalula nje, kuhilela ukudla ngezikhathi ezithile zosuku noma zesonto kuphela futhi ungadli lutho nhlobo phakathi nosuku lonke. Umqondo uwukuyeka ukudla njalo bese ujwayela ukudla amakhalori aphansi. Kwezinye izindlela, awudli nhlobo. Kodwa ekuzileni ukudla ngezikhathi ezithile, uzila ukudla bese ubuyela endleleni evamile yokudla.
Kunezindlela ezintathu eziyinhloko zalokhu. Ake sibone ukuthi ziyini.
| Uhlelo Lokuzila Ukudla | Indlela yokukwenza | Izinto ezibalulekile kubantu abanesifo sikashukela |
|---|---|---|
| Ukuzila Ukudla Kosuku Oluhlukile | Yidla ngendlela evamile ngolunye usuku, bese udla cishe u-25% wamakhalori akho ajwayelekile (cishe amakhalori angu-500) ngosuku olulandelayo. Phinda le ndlela phakathi nesonto. | Lokhu kungaba yinselele kancane kulabo kini abanesifo sikashukela, njengoba amazinga kashukela egazini lakho azoshintshashintsha kuye ngokuthi udla malini. Akukhuthazwa ukwenza lokhu wedwa ngaphandle kweseluleko sikadokotela. |
| 5:2 Ukuzila Ukudla (Indlela 5:2) | Yidla ukudla okunempilo nokuvamile izinsuku ezi-5 ngesonto, bese uzikhawulela kuma-calories angu-500-800 kwezinye izinsuku ezimbili. | Lokhu kungenziwa ngaphansi kokuqashwa okuseduze kukadokotela wakho. Udokotela wakho angashintsha isikhathi kanye nomthamo wemithi yakho. |
| Ukudla Okukhawulelwe Isikhathi | Ukudla wonke amakhalori owadla nsuku zonke emahoreni ambalwa (isib. amahora angu-8) nokuzila ukudla isikhathi esisele. Isibonelo, ukudla kusukela ngo-10 ekuseni kuya ku-6 ntambama bese ungadli kuze kube ngu-10 ekuseni ngosuku olulandelayo. | Lokhu kungaba inketho enhle kumuntu onesifo sikashukela ngoba kwenza kube lula ngodokotela wakho ukulungisa imithi yakho ngenxa yendlela yokudla ehambisanayo. |
Into ebaluleke kakhulu ukuthi kungaba yingozi kumuntu onesifo sikashukela ukungadli isikhathi esingaphezu kwamahora angama-24. Uma uzila ukudla ngenxa yezizathu zenkolo, qiniseka ukuthi ukhuluma nodokotela wakho ngendlela yokukwenza ngokuphephile.
Ingabe ukuzila ukudla kulungile ngempela kushukela?
Imiphumela yesikhathi eside yalokhu isacwaningwa, kodwa kubonakala sengathi inezinzuzo zesikhashana. Isibonelo, kungasiza ekunciphiseni ukuvuvukala emzimbeni, kusize ekunciphiseni isisindo, kanye namazinga e-cholesterol aphansi.
Kuphinde kusize ekuthuthukiseni indlela umzimba wethu ophatha ngayo i-glucose (ushukela). Uma ukhuluphele kakhulu, ukwehlisa isisindo kungasiza ekwehliseni izinga lakho le-A1c (ukuhlolwa okukhombisa amazinga akho ajwayelekile kashukela egazini ezinyangeni ezi-2-3 ezedlule).
Cabanga ngalokhu, uma singadli cishe amahora ayi-12, umzimba wethu usebenzisa i-glucose (i-Glycogen) egcinwe esibindini. Bese ishisa amafutha emzimbeni ukuze uthole amandla. Lokhu kusiza nasekunciphiseni isisindo. Kuphinde kunikeze isibindi kanye ne-pancreas, ekhiqiza i-insulin, ukuphumula okuncane. Kwezinye izifundo, abantu abanesifo sikashukela sohlobo 1 abalandele le ndlela bakwazile ukunciphisa imithamo yabo ye-insulin.
Ingabe isifo sikashukela singalapheka ngokuphelele ngale ndlela?
Cha,Akukho bufakazi obuqinisekile bokuthi ingayelapha ngokuphelele isifo sikashukela. Ezinye izifundo zakamuva zikhombisile ukuthi ingasiza abantu abanesifo sikashukela sohlobo lwesibili ukuba banciphise isisindo futhi ithuthukise ukulawulwa kukashukela egazini. Ezinye izifundo zize zisikisele ukuthi ingasiza ekulawuleni isifo sikashukela futhi isibuyisele esimweni sayo esijwayelekile. Kodwa-ke, lezi zifundo zenziwe emaqenjini amancane kakhulu abantu.
Ngakho-ke, uma unesithakazelo kulokhu, iphuzu elibalulekile yileli: Khetha indlela efanele wena bese ukhuluma nodokotela wakho ukuze aqhamuke nesu lokukwenza ngokuphephile.
Ziyini izingozi zokuzila ukudla kumuntu onesifo sikashukela?
Kuvamile ukuzizwa ulambile, ucasukile kancane, futhi ukhathele uma ungadli. Kodwa uma unesifo sikashukela, kunezinye izingozi ezinkulu.
- I-Hypoglycemia : Lena ingozi enkulu kumuntu onesifo sikashukela ozila ukudla. Ikakhulukazi uma uphuza imithi efana ne-insulin, amazinga kashukela egazini lakho angehla kakhulu uma ungadli. Lokhu kungabangela izimpawu ezifana nokuqhaqhazela, ukujuluka, isiyezi, ngisho nokulahlekelwa ukwazi.
- I-Hyperglycemia: Le ngozi ingenzeka uma uphula ukuzila ngemva kokuzila ukudla. Ikakhulukazi uma udla ukudla okuningi okunama-carbohydrate ngesikhathi esisodwa, amazinga kashukela egazini lakho angakhuphuka ngendlela engalawuleki.
- Ukungondleki kahle: Uma ungadli kahle izinsuku eziningana, umzimba wakho ungase ungatholi amaprotheni, amavithamini, namaminerali owadingayo.
- Ukuphelelwa amanzi emzimbeni : Ukudla esikudlayo, njengesobho, iyogathi, kanye nekhabe, kuqukethe amanzi amaningi. Uma sizila ukudla, silahlekelwa amanzi, okungaholela ekuphelelweni amanzi emzimbeni. Eminye imithi yesifo sikashukela (isib., izithibi ze-SGLT-2) ingandisa le ngozi.
Qiniseka ukuthi uyazikhumbula lezi zinto ngaphambi kokuzama ukuzila ukudla!
Uma udokotela wakho ekuvumela lokhu, qaphela ngalezi zinto.
- Khuluma nodokotela wakho kuqala: Lesi yisinyathelo sokuqala nesibaluleke kakhulu. Ungumuntu ongcono kakhulu ukukutshela ukuthi lokhu kulungile yini kuwe ngokusekelwe esimweni sakho sempilo. Angakweluleka nangokushintsha umthamo wemithi yakho uma kudingeka.
- Qaphela izimpawu zoshukela ophansi egazini: Uma uzizwa uqhaqhazela, ujuluka, noma unenkinga yokugxilisa ingqondo, lezi kungaba izimpawu zoshukela ophansi egazini. Uma lokhu kwenzeka, yeka ukuzila ukudla ngokushesha.Yenza lokho ovame ukukwenza uma ushukela wakho wegazi uphansi, njengokudla ijeli yeglucose noma ukuphuza isiphuzo esimnandi.
- Qaphela ukuthi udlani ngesikhathi sokuzila ukudla: Ungadli ukudla okuningi okunama-carbohydrate amaningi ngesikhathi esisodwa. Yidla ukudla okunempilo nokulinganiselayo.
- Gwema ukuzivocavoca ngokweqile: Ukuzivocavoca ngokweqile ngesikhathi uzila ukudla kungabangela amazinga kashukela egazini ehle kakhulu, okuholela ku-hypoglycemia. Buza udokotela wakho ukuthi hlobo luni lokuzivocavoca olufanele.
- Phuza amanzi amaningi kanye noketshezi: Phuza uketshezi oluningi olungenama-calories (amanzi, itiye elingenashukela, ikhofi elimnyama) ngesikhathi sokuzila ukudla.
- Hlola amazinga kashukela egazini lakho njalo: Uma uqala le ndlela, hlola amazinga kashukela egazini lakho njalo ukuze ubone ukuthi umzimba wakho usabela kanjani. Kuwusizo kakhulu ukusebenzisa 'uhlelo lokuqapha ushukela oluqhubekayo' uma kungenzeka.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzila ukudla ngezikhathi ezithile akukhona nje ukungadli, kodwa kuyindlela yokudla ngaphakathi kwesikhathi esithile.
- Nakuba lokhu kungaba nezinzuzo ezithile kubantu abanesifo sikashukela sohlobo lwesibili, ucwaningo lusaqhubeka.
- Ingozi enkulu kumuntu onesifo sikashukela ukwehla okuyingozi kwamazinga kashukela egazini (hypoglycemia).
- Ungalokothi uqale into efana nale ngaphandle kokukhuluma nodokotela wakho. Angakusiza ukuthi wakhe uhlelo oluphephile futhi ulungise imithi yakho.
- Hlola amazinga kashukela egazini lakho njalo ngesikhathi sokuzila ukudla, futhi uqaphele ukuthi ungawaphatha kanjani amazinga kashukela egazini aphansi noma aphezulu.
Isifo Sikashukela,, Ukuzila Ukudla, Ukuzila Ukudla Okungapheli, Izinga Likashukela,
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