Sonke siyalazi igama elithi 'ukuvuvukala', akunjalo? Cabanga uma ulunywa umiyane, noma uma uthola inxeba elincane elithelelekayo, indawo iba bomvu, ivuvuke, futhi ishise. Yilokho esikubiza ngokuthi ukuvuvukala. Kodwa bewazi ukuthi lolu hlobo lokuvuvukala lungavela nasemizimbeni yethu, ngezindlela esingenakuzibona? Ucwaningo lwakamuva lwezokwelapha luthole ukuthi kukhona ukuxhumana okuqinile phakathi kokuvuvukala okungapheli okwenzeka ngaphakathi emzimbeni kanye nezinhlobo ezimbili zesifo sikashukela ezivame kakhulu emphakathini namuhla (uhlobo lwesibili lwesifo sikashukela). Izindaba ezinhle ukuthi kunezinto eziningi esingazenza ukulawula lesi simo. Ake sixoxe ngakho ngokuningiliziwe namuhla.
Kuyini ngempela lokhu kuvuvukala okwenzeka emzimbeni?
Kumuntu onesifo sikashukela sohlobo lwesibili, umzimba awukhiqizi i-insulin eyanele. Noma, umzimba awukwazi ukusebenzisa i-insulin oyikhiqizayo ngendlela efanele. Kalula nje, i-insulin iyisihluthulelo esikhiqizwa kuma-pancreas ethu esilawula izinga likashukela egazini.
Ngakho-ke, kunezici eziningi ezithinta ukusebenza kwale insulin. Phakathi kwazo, eyinhloko ukukhuluphala okungadingekile emzimbeni , ikakhulukazi amafutha agcinwe esiswini nasezithweni zangaphakathi esiswini. Manje abacwaningi bathole ukuthi amanye amakhemikhali akhishwa yilawa maseli amafutha abangela ukuvuvukala okungapheli, okuphansi emzimbeni wethu. Lokhu kufana nomlilo omncane ovuthayo bese uyafa. Lokhu kuvuvukala yilokho kamuva okuholela ezifweni eziningi ezifana nesifo sikashukela.
Lokhu kuvuvukala kwangaphakathi, njengokuvuvukala okwenzeka lapho kulunywa yisinambuzane, akubonakali ngaphandle. Kodwa-ke, konakalisa buthule ukusebenza kwe-insulin yomzimba.
Amakhemikhali okuvuvukala nesifo sikashukela
Abacwaningi sebenamashumi eminyaka bazi ukuthi abantu abanesifo sikashukela banamazinga aphezulu okubonakaliswa kokuvuvukala emizimbeni yabo kunabantu abaphilile. Ngokukhethekile, abantu abanesifo sikashukela banamazinga aphezulu amakhemikhali okuvuvukala abizwa ngokuthi ama-cytokine .
Ngakho-ke, ukuntuleka kwemfundo yomzimba kanye nokukhuluphala ngokweqile kukhulisa kanjani la mazinga e-cytokine futhi kuvule indlela yesifo sikashukela?
Abacwaningi bathole ukuthi la ma-cytokine atholakala kakhulu ezicutshini zamafutha. Lokhu kusho ukuthi amafutha engeziwe emizimbeni yethu, ikakhulukazi endaweni yesisu, ayaqhubeka nokukhiqiza la makhemikhali okuvuvukala. Lokhu kuphazamisa ukusebenza kwe-insulin. Lesi simo sibizwa ngokuthi ukumelana ne-insulin .
Kukhona umjikelezo omubi kakhulu oyingozi oqhubekayo lapha.
1. Amafutha engeziwe andisa ukuvuvukala emzimbeni.
2. Njengoba ukuvuvukala kwanda, amangqamuzana omzimba aya ngokuya eba mancane amathuba okuzwela i-insulin (Insulin Resistance).
3. Njengoba ukumelana ne-insulin kukhuphuka, ukuvuvukala emzimbeni kuyanda.
4. Njengoba lo mjikelezo uqhubeka, amazinga kashukela egazini akhuphuka kancane kancane, ekugcineni afinyelela emazingeni angalawuleki, okuholela ku-Type 2 Diabetes.
Ngaphezu kwalokho, ukucindezeleka ngokomzwelo okweqile kungandisa amazinga amakhemikhali okuvuvukala emzimbeni. Ngakho-ke, ukunakekela impilo yakho yengqondo nakho kubaluleke kakhulu phakathi nalolu hambo.
Ukuzivocavoca kungalwa kanjani nalokhu kuvuvukala?
Kuye kwafakazelwa ukuthi umuntu osengozini yokuba nesifo sikashukela anganciphisa kakhulu ingozi yakhe yokuthola isifo sikashukela ngokwenza izivivinyo ezilula, njengokuhamba ngokushesha imizuzu engama-30 ngosuku , izinsuku eziningana ngesonto. Enye yezimfihlo zalokhu yizakhiwo zokuzivocavoca ezilwa nokuvuvukala.
Uma uzivocavoca, umzimba wakho ukhipha amakhemikhali amaningi alwa nokuvuvukala. Futhi kwandisa kakhulu ukuzwela kwamaseli omzimba wakho, ikakhulukazi amaseli emisipha, kwi-insulin. Lokhu kwenza kube lula ngamaseli akho ukusebenzisa ushukela osegazini lakho njengamandla. Awudingi imishini yokuzivocavoca esezingeni eliphezulu ukuze uthole lezi zinzuzo. Ungathola le miphumela ngokuthile okulula njengokuhamba nsuku zonke.
Ingabe kufanele sithathe ukudla okulwa nokuvuvukala?
Ukudla esikudlayo nakho kunomthelela omkhulu ekwandiseni noma ekunciphiseni ukuvuvukala emzimbeni. Kodwa khumbula, kunzima ukuvimbela isifo sikashukela ngokudla ukudla okulwa nokuvuvukala kuphela futhi unganciphisi isisindo. Kulapho ukwehla kwesisindo nokuzivocavoca kuhlangana khona lapho kwenzeka khona umphumela onamandla wokulwa nokuvuvukala.
Ake sibone ukuthi yikuphi ukudla okunciphisa nokwandisa ukuvuvukala.
| Isigaba sokudla | Izibonelo |
|---|---|
| 👍 Ukudla okunciphisa ukuvuvukala emzimbeni (Okulwa nokuvuvukala) | |
| Amafutha anempilo | Amafutha omnqumo, amafutha e-canola, amafutha embewu yefilakisi, kanye namafutha enhlanzi acebile nge-Omega-3. |
| Izithelo namantongomane | Ama-avokhado, ama-walnuts. |
| Imifino nezithelo | Imifino eluhlaza okotshani njengotamatisi, amawolintshi, isipinashi, kanye neminye imifino nezithelo eziningi. |
| 👎 Ukudla okwandisa ukuvuvukala emzimbeni futhi kufanele kuncishiswe (Okubangela ukuvuvukala) | |
| Amafutha angenampilo | Ukudla okuqukethe ama-trans-fatty acid (imikhiqizo eminingi yokubhaka, ukudla okusheshayo okuthosiwe), i-margarine, ukudla okuthosiwe ngemifino. |
| Inyama ebomvu | Ukudla inyama ngokweqile njengenyama yenkomo nengulube. |
| Imikhiqizo yobisi enamafutha agcwele | Ukudla ushizi ngokweqile, ukhilimu, ubisi olunamafutha agcwele kanye neyogathi. |
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ubudlelwano obuseduze kakhulu phakathi kwesifo sikashukela sohlobo lwesibili kanye nokuvuvukala emzimbeni.
- Amafutha amaningi, ikakhulukazi eduze kwesisu, ayimbangela enkulu yalokhu kuvuvukala okungapheli.
- Ukuvuvukala kanye nokumelana ne-insulin emzimbeni kuyimjikelezo omubi oqinisanayo.
- Lesi simo singalawulwa futhi sivinjwe ngokugcina isisindo esinempilo, ukuzivocavoca nsuku zonke, nokudla ukudla okunciphisa ukuvuvukala (izithelo ezintsha, imifino, amafutha anempilo).
- Uma unenkinga ngesifo sikashukela noma ulwazi olukulesi sihloko, sicela ukhulume nodokotela womndeni wakho ngakho bese ucela iseluleko.
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