Uphethiloli oyinhloko wokuthola amandla emzimbeni wethu ushukela wegazi, noma i-glucose njengoba sikubiza kanjalo. Kodwa-ke, uma leli zinga likashukela lihlala liphezulu isikhathi eside, lingabangela izinkinga eziningi zempilo ezingathi sína njengesifo sikashukela . Ngakho-ke, kubaluleke kakhulu hhayi kulabo abanesifo sikashukela kuphela, kodwa nakunoma ubani ofuna ukuhlala enempilo, ukuqaphela ukuthi angalawula kanjani amazinga abo kashukela egazini. Ngenhlanhla, singalawula lesi simo ngezinto ezilula njengokuzivocavoca umzimba, ukudla ukudla okufanele, kanye nokuthatha imithi njengoba kunqunywe udokotela uma kudingeka.
Ake sikhethe ama-carbohydrate amahle (ama-Complex Carbs)
Kunezinhlobo eziningana zama-carbohydrate, noma lokho esikubiza ngokuthi ' ama-starches '. Uhlobo olulodwa ama-carbohydrate alula . Lawa agaywa ngokushesha kakhulu futhi aguqulwe abe yi-glucose, engezwa egazini. Cabanga nje, yilokhu okwenzekayo uma uphuza isiphuzo esimnandi noma udla ukudla okumnandi. Izinga likashukela egazini liyakhuphuka ngokuzumayo.
Olunye uhlobo ama-carbohydrate ayinkimbinkimbi . Lokhu kufaka phakathi isitashi kanye ne-fiber. Ngenxa yokuthi kuthatha isikhathi eside ukugaya, i-glucose ikhishwa kancane egazini. Lokhu kusho ukuthi amazinga kashukela egazini awakhuphuki ngokushesha ngemva kokudla lokhu kudla. Futhi aqukethe amavithamini namaminerali engeziwe.
Kungcono ukukhetha ukudla okucebile ngama-carbohydrate ayinkimbinkimbi. Nazi ezinye izibonelo:
- Okusanhlamvu (isb., ubhontshisi oluhlaza, ubhontshisi oluhlaza)
- Isithelo (njengesithelo sonke)
- Imifino enesitashi njengobhatata
- Ukudla okusanhlamvu okuphelele njengelayisi elinsundu kanye nesinkwa sikakolweni ophelele
Yidla ukudla okucebile nge-fiber.
I-fibre nayo iwuhlobo lwama-carbohydrate ayinkimbinkimbi. Kodwa okukhethekile ukuthi umzimba wethu awukwazi ukuwagaya bese uwaguqula abe ushukela. Ngakho-ke, ukudla ukudla okune-fiber akukhulisi amazinga kashukela egazini. Ngaphezu kwalokho, i-fibre inezinye izinzuzo eziningi. Isiza ekugayweni kokudla , ilawula ukudla okungadingekile ngokwenza uzizwe usuthi, futhi isiza nasekuvikeleni ezifweni zenhliziyo kanye nomdlavuza wamathumbu amakhulu.
Kunezinhlobo ezimbili eziyinhloko zefayibha: ifayibha encibilikayo kanye nefayibha engancibiliki. Kulezi, ifayibha encibilikayo iyasiza kakhulu ekulawuleni ushukela egazini.
| Ukudla okuthile okucebile nge-fiber encibilikayo | |
|---|---|
| - I-apula | – Ama-oat |
| - Ukwatapheya | - Ibhanana |
| – Ubhontshisi, uphizi, udali | - Ama-blueberry |
| - Imbewu ye-Chia | – Amantongomane |
Yikuphi ukudla okunenkomba ye-glycemic ephansi?
Inkomba ye-glycemic ( GI) iyisilinganiso sokuthi amazinga ethu kashukela egazini akhuphuka ngokushesha kangakanani ngemva kokudla ukudla okuthile. I-glucose emsulwa inenani le-GI elingu-100.
- Ukudla okune-GI engama-55 noma ngaphansi kungukudla okunempilo okuphakamisa amazinga kashukela egazini kancane kancane.
- Ukudla okune-GI engaphezu kwama-55 kungukudla okuphakamisa amazinga kashukela egazini ngokushesha.
Ngakho-ke, ukwengeza ukudla okuningi okune-GI ephansi ekudleni kwakho kungasiza ekulawuleni amazinga kashukela egazini. Isibonelo, isinkwa se-wholemeal sine-GI ephansi kunesinkwa esimhlophe.
Ngokukhetha ukudla okune-GI ephansi, ungakhetha ukudla ngaphandle kokukhathazeka ngoshukela, noma ngabe ulambile.
Ukubaluleka kokuhlala usebenza usuku lonke
Ukuzivocavoca, noma ukuhambisa umzimba wakho, kungenye yezindlela ezinhle kakhulu zokulawula ushukela wegazi. Uma sisebenza, imizimba yethu ishisa ushukela ogcinwe emisipheni yethu nasesibindini ukuze ikhiqize amandla. Uma loshukela ogciniwe usuphelile, umzimba uqala ukusebenzisa ushukela osegazini lethu. Kalula nje, lapho uzivocavoca kakhulu, amazinga kashukela egazini lakho azoba phansi.
Kodwa-ke, uma unesifo sikashukela, kubalulekile ukuhlola amazinga kashukela egazini lakho ngaphambi, ngesikhathi, nangemva kokuzivocavoca ukuze uqiniseke ukuthi angaphakathi kwebanga eliphephile.Uma ubona izimpawu zokwehla koshukela egazini (hypoglycemia), njengokuzizwa unesizungu kanye nobuthakathaka, kufanele uyeke ukuzivocavoca.
Ngokuvamile kungumqondo omuhle ukuthola okungenani imizuzu eyi-150 yokuzilolonga okulingene ngesonto, njengokuhamba ngokushesha noma ukubhukuda. Ungafaka nokuzivocavoca okuncane ohlelweni lwakho lwansuku zonke:
- Sebenzisa izitebhisi esikhundleni se-lifti.
- Uma uya esitolo, gibela ibhayisikili noma uhambe ngezinyawo esikhundleni sokushayela.
- Hambahamba ngenkathi ubukele i-TV.
Izinzuzo ezinhle zokuhamba isikhashana ngemva kokudla
Ngokuvamile, amazinga kashukela egazini akhuphuka phakathi kwemizuzu engama-30 kuya kwengama-90 ngemva kokudla. Enye yezindlela ezinhle kakhulu neziqinisekisiwe zokulawula lokhu ukuhambahamba kancane ngemva kokudla. Ucwaningo lwamuva nje luthole ukuthi ngisho nokuhambahamba imizuzu engaba mi-3 ngemva kokudla kungavimbela ushukela egazini ukuthi ungakhuphuki. Kuqinisekisiwe ukuthi ukuhamba imizuzu engaba yi-10 kungcono nakakhulu. Ngoba lapho-ke umzimba wethu uba nomuzwa okhudlwana ku-hormone i-insulin . I-insulin yilokho okuthatha ushukela egazini ungene emangqamuzaneni bese kuwuguqula ube amandla.
Ngakho khumbula, esikhundleni sokuhlala kusofa ubukele i-TV ngemva kwesidlo sakusihlwa, ngisho nokuhamba ibanga elifushane uzungeze ingadi kuyindlela enhle yokutshala imali empilweni yakho.
Ungakhohlwa ukuphuza amanzi anele.
Uma ungaphuzi amanzi anele, umzimba wakho ungaphelelwa amanzi emzimbeni . Lokhu kusho ukuthi izinga lamanzi emzimbeni wakho liyehla. Lokhu kunciphisa inani lamanzi egazini lakho futhi kwandisa izinga likashukela. Lokhu kubangela ukuthi izinga likashukela egazini lakho lenyuke.
Uma umuntu onesifo sikashukela ezizwa omile kakhulu, kungaba uphawu lokuthi amazinga kashukela egazini lakhe aphezulu kakhulu. Nakuba kungekho silinganiso esibekiwe samanzi okufanele aphuzwe ngosuku, kunconywa ukuthi umuntu omdala onempilo aphuze okungenani izingilazi zamanzi ezingu-4-6 ngosuku. Phuza kakhulu ngezinsuku ezishisayo nangesikhathi sokuzivocavoca. Uma ungaphuzi amanzi anele, umchamo wakho ungase ube nombala ophuzi omnyama.
Ukwehlisa isisindo kusiza ukulawula amazinga kashukela
Uma ukhuluphele ngokweqile, ukwehlisa isisindo kancane kungasiza ekunciphiseni ingozi yakho yezinye izifo eziningi, okuhlanganisa nesifo senhliziyo. Futhi, ngisho nokunciphisa isisindo okuncane kungasiza ekulawuleni ushukela egazini. Uma unciphisa isisindo, umzimba wakho ungasebenzisa i-hormone insulin ngendlela ephumelela kakhulu. Lokhu kunciphisa amazinga kashukela egazini lakho.
Uma uthatha imithi yesifo sikashukela sohlobo 2, ukwehlisa isisindo kungakusiza ukunciphisa umthamo wemithi yakho, noma uyeke nokuwuthatha. Ukunciphisa isisindo somzimba wakho okungenani u-5% kungenza umehluko omkhulu ekulawuleni ushukela egazini lakho. Khuluma nodokotela wakho ukuze akusize ubeke umgomo wesisindo kanye nohlelo lokudla olukusebenzelayo.
Ukulala kubaluleke kakhulu ekulawuleni ushukela!
Uma unenkinga yokulala, izifundo zikhombisile ukuthi ukulala ngokwanele kungasiza ekulawuleni ushukela egazini. Izinto ezilula njengokugwema ukusebenzisa amadivayisi kagesi afana namafoni namathebulethi ngaphambi kokulala nokugcina igumbi lakho limnyama kungakusiza ukuthi ulale kahle ebusuku. Uma lokhu kungasizi, bona udokotela wakho. Angakuhlola ukuthi unesifo esihlobene nokulala futhi ancome uhlelo lokwelashwa.
Thatha umuthi onikezwe udokotela wakho ngesikhathi.
Uma uthatha noma yimuphi umuthi wesifo sikashukela, umgomo wohlelo lokwelashwa olunconywe udokotela wakho ukugcina amazinga kashukela egazini lakho esezingeni elifanele (hhayi aphezulu kakhulu noma aphansi kakhulu). Ukuze ufeze lowo mgomo, udinga ukuthatha umuthi wakho njengoba uyalelwe, njalo . Izifundo zibonisa ukuthi ngisho nokuphuthelwa umthamo owodwa we-insulin kunciphisa kakhulu isikhathi ushukela wakho wegazi uhlala ngaso ezingeni elifanele. Uma uphuthelwa umthamo, khuluma nodokotela wakho ngakho.
Ake sihlole amazinga ethu kashukela egazini njalo.
Uma unesifo sikashukela, kubaluleke kakhulu ukuhlola amazinga kashukela egazini lakho njalo. Ukugcina irekhodi lamazinga kashukela egazini lakho ngale ndlela kungasiza udokotela wakho ukuthi anqume ukuthi uhlelo lwakho lokwelashwa luyasebenza noma uma kudingeka kwenziwe izinguquko. Ikakhulukazi uma unesifo sikashukela sohlobo 1, kuzodingeka uhlole ushukela egazini lakho izikhathi eziningana phakathi nosuku, ikakhulukazi ngaphambi kokudla, lapho uzivocavoca, kanye nangesikhathi sokulala.
Ngaphezu kwendlela yokuhlaba umunwe, ehilela ukuthatha ithonsi legazi bese ulihlola ngemitha, kukhona namadivayisi abizwa ngokuthi ama-Continuous Glucose Monitors (CGMs), agqokwa emzimbeni. Lawa alinganisa futhi aqophe ngokuzenzakalelayo amazinga kashukela egazini njalo ngemizuzu embalwa.
Ingabe imikhiqizo yemvelo ethi yehlisa ushukela iyiqiniso?
Kunezithako zokudla ezahlukahlukene kanye nemikhiqizo yemvelo emakethe ethi yehlisa ushukela. Ake sibheke amanye amaqiniso esayensi ngalokhu.
- Isinamoni: Ucwaningo lukhombisile ukuthi isinamoni inganciphisa amazinga kashukela egazini, ikakhulukazi i-glucose yokuzila ukudla.
- Uviniga we-apula cider:Kunobufakazi bokuthi ukuphuza lokhu ngemva kokudla kungasiza ekuvimbeleni ukwanda okungazelelwe koshukela egazini. Kodwa-ke, abantu abanesifo sezinso akufanele basebenzise.
- Imbewu ye-fenugreek: Kunobufakazi bokuthi imbewu ye-fenugreek inekhono lokwehlisa ushukela egazini.
- I-Magnesium, i-Ginseng, i-Berberine, ama-Probiotic: Lokhu nakho kuyacwaningwa, kodwa imiphumela iyaphikisana. Kudingeka ucwaningo olwengeziwe.
Kubaluleke kakhulu: Ungalokothi usebenzise izithasiselo zokudla ezinjengalezi esikhundleni semithi enikezwe udokotela wakho. Uma ufuna ukuzama into efana nale, khuluma nodokotela wakho kuqala bese uthola imvume .
Yini okufanele uyenze uma ushukela egazini ukhuphuka ngokuzumayo?
Uma izinga likashukela egazini lakho likhuphuka kakhulu ngokuzumayo, sikubiza ngokuthi i-hyperglycemia . Ngisho noma ungazizwa kabi kakhulu, uma ukufundwa kwemitha kuphakeme, nazi ezinye izinto ongazenza:
- Gwema ukudla neziphuzo eziqukethe ushukela nama-carbohydrate.
- Phuza uketshezi oluningi olungenashukela, ikakhulukazi amanzi.
- Uma kungenzeka, vivinya umzimba.
Kodwa-ke, i-hyperglycemia ingaba yingozi empilweni uma ingelashwa. Kuyisimo esiphuthumayo sezokwelapha. Uma unesifo sikashukela futhi unesinye noma ngaphezulu kwalezi zimpawu ezilandelayo, hamba ngokushesha emnyangweni wezimo eziphuthumayo wesibhedlela (ETU).
| Izimpawu eziyisixwayiso ezidinga ukulaliswa esibhedlela ngokushesha | |
|---|---|
| – Isicanucanu nokuhlanza | – Ukoma ngokweqile |
| - Ubunzima bokuphefumula | - Iphunga elimnandi lezithelo emoyeni |
| - Ukushaya kwenhliziyo okusheshayo | - Isisu esibuhlungu |
| - Ukudideka noma ukudideka | |
Esibhedlela, odokotela bazokwelapha nge-insulin, uketshezi olufakwa ngemithambo yegazi, kanye nama-electrolyte adingekayo.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba ushukela egazini uwumthombo oyinhloko wamandla emzimbeni, amazinga awo aphezulu isikhathi eside angaholela ezifweni ezinkulu ezifana nesifo sikashukela.
- Uma unesifo sikashukela, kubaluleke kakhulu ukulandela uhlelo lokwelashwa lukadokotela wakho ngqo.
- Ukushintsha ukudla kwakho (ukudla ukudla okune-fiber ephezulu, okune-GI ephansi), ukuzivocavoca njalo, ukulala ngokwanele, nokulawula isisindo sakho kungasiza noma ubani ukulawula ushukela wegazi lakhe.
- Ungalokothi usebenzise imikhiqizo yemvelo noma izithasiselo zokudla ezitholakala emakethe esikhundleni semithi ebhalwe ngudokotela. Njalo xhumana nodokotela wakho ngaphambi kokuyisebenzisa.
- Uma uba nezimpawu ze-hyperglycemia, njengokoma ngokweqile kanye nobunzima bokuphefumula, iya ekamelweni eliphuthumayo (ETU) ngokushesha.
Isifo sikashukela, ushukela egazini, ushukela egazini, isifo sikashukela, ukulawula ushukela, ukudla okwehlisa ushukela
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