Ingabe nawe unesifo sikashukela ? Khona-ke kumelwe ube nemibuzo eminingi mayelana nokuphuza ubisi. Izinto ezifana nokuthi "Ingabe ukuphuza ubisi kuzokwandisa ushukela egazini ?", "Luhlobo luni lobisi oluhle?", "Ingabe ubisi luyadingeka ngempela?" Ubisi luyizakhamzimba ezibalulekile ekudleni okulinganiselayo. Kodwa namuhla sizokhuluma ngokucacile ngokuthi kufanelekile yini ngomuntu onesifo sikashukela ukuphuza ubisi.
Ake siqale siqonde isifo sikashukela.
Ngaphambi kokuba sikhulume ngobisi, ake sizikhumbuze kancane ngesifo sikashukela. Kunezinhlobo ezimbili eziyinhloko zesifo sikashukela.
Isifo Sikashukela Sohlobo 1
Lokhu kwenzeka lapho i-pancreas yomzimba wakho ikhiqiza i-insulin encane kakhulu noma ingenayo nhlobo. Kubangelwa yisifo sokuzivikela komzimba . Sivame ukutholakala ebuntwaneni. Singalawulwa, kodwa asinakuvinjelwa. Umuntu onesifo sikashukela sohlobo 1 kumele afake i-insulin ukuze ifane nenani lama -carbohydrate ekudleni kwakhe. Lokhu kusho ukubala ama-carbohydrate ekudleni ngakunye nokudla okwanele kwe-insulin.
Isifo Sikashukela Sohlobo 2
Lolu uhlobo lwesifo sikashukela oluvame kakhulu emphakathini. Okwenzekayo lapha ukuthi umzimba awukhiqizi i-insulin eyanele noma umzimba awukwazi ukusebenzisa i-insulin oyikhiqizayo ngendlela efanele. Lesi simo sikhula kancane. Sihlobene kakhulu nokukhuluphala ngokweqile . Futhi, uma unezici ezilandelayo eziyingozi, kungenzeka kakhulu ukuthi ube nesifo sikashukela sohlobo 2.
- Ukuba nesifo sikashukela emndenini
- Ukuba nesifo sikashukela ngesikhathi sokukhulelwa ( isifo sikashukela sokukhulelwa)
- Ukuguga
- Ukungawuvivinyi umzimba
Abanye besifazane bangaba nesifo sikashukela ngesikhathi sokukhulelwa. Sivame ukuphela ngemva kokuzalwa komntwana. Kodwa basengozini enkulu yokuthola isifo sikashukela sohlobo 2 esikhathini esizayo.
Ukudla okunomsoco okusebisini kuyithinta kanjani?
Ubisi luyisiphuzo esibaluleke kakhulu esicebile nge-calcium futhi siqinisa amathambo ethu. Kodwa ubisi luphinde luquketheIqukethe amafutha nama-carbohydrate. Lezi yizinto ezimbili ezingaba yinkinga kumuntu onesifo sikashukela.
Ake sibheke ukwakheka kokudla okunempilo kwezinhlobo ezahlukene zobisi. (Lezi zibalo zisekelwe enkomishini eyodwa (cishe ama-240 ml) yobisi olunamafutha amancane).
| Uhlobo lobisi | Okuqukethwe kwamakhalori | Amafutha (amagremu) | Ama-carbohydrate (amagremu) |
|---|---|---|---|
| Ubisi Oluphelele | 152 | 7 | 12 |
| Ubisi Olunamafutha Ancishisiwe | 122 | 4.5 | 12 |
| Ubisi Olunamafutha Aphansi | 106 | 2.5 | 12 |
| Ubisi Olungenamafutha/Olungenamafutha | 84 | Ngaphansi kwegremu eli-1 | 12 |
Qaphela amafutha: Isifo sikashukela kanye nokudla okunamafutha amaningi kuyizinto ezibangela isifo senhliziyo.Lokhu kwandisa ingozi yokuba nesifo sikashukela. Ngakho-ke, ukulawula inani lamafutha ekudleni kwakho kunganciphisa le ngozi. Kodwa khumbula, sidinga ukunciphisa amafutha amabi. Amafutha amahle asiza ekulawuleni isifo sikashukela. Iningi lamafutha obisini lingelohlobo olubi. Ngakho-ke, khetha ubisi olunamafutha aphansi noma olungenamafutha noma nini lapho kungenzeka . Ngaleyo ndlela, ungathola i-calcium nezinye izakhamzimba ngaphandle kwamafutha engeziwe.
Qaphela ama-carbohydrate: Ama-carbohydrate obisini ayagaywa emzimbeni bese eguqulwa abe ushukela (i-glucose) bese engezwa egazini. Kokubili isifo sikashukela sohlobo 1 nohlobo 2, udinga ukuqaphela inani lama-carbohydrate owadlayo. Ukuphuza ubisi lwe-zaadi ngesikhathi esisodwa kungabangela amazinga kashukela egazini lakho ukuba akhuphuke.
Ungawuphatha kanjani ubisi kanye namazinga akho kashukela?
Kalula nje, ngokudla inani elilinganayo lama-carbohydrate usuku lonke, ungagcina amazinga kashukela egazini ehlala njalo.
Uma kutholakala ukuthi unesifo sikashukela, udokotela wakho uvame ukukudlulisela kuchwepheshe wezokudla, ozokusiza ukubala ukuthi mangaki ama-carbohydrate ongawadla ngosuku futhi akufundise ukuthi ungawabala kanjani ama-carbohydrate ngokubheka amalebula okudla.
Khumbula, ukuphila nesifo sikashukela kuyinkimbinkimbi kakhulu kunokubala ama-carbohydrate nje. Ukudla okunamafutha amaningi namaprotheni kungathinta indlela umzimba ogaya ngayo futhi usebenzise ngayo ama-carbohydrate.
Into engcono kakhulu ongayenza ukuphuza ubisi oluncane (isibonelo, uhhafu wendebe) kuqala bese ubona ukuthi luthinta kanjani amazinga kashukela egazini lakho. Ngokuhamba kwesikhathi, uzofunda ukuthi ubisi nokunye ukudla kukuthinta kanjani wena mathupha. Lokhu kuzokusiza ukuhlela ukudla kwakho, ukunquma ukuthi udinga i-insulin engakanani, nokuthi yikuphi ukudla okufanele nokungafanele ukudle nobisi. Khuluma nodokotela wakho ngalokhu.
Ezinye Izindlela Zobisi
Uma ungabekezeleli i-lactose noma ungezwani nemikhiqizo yobisi, ungase uthande ukucabanga ngokushintsha ubisi lwenkomo. Kunezinketho eziningi ezinjalo emakethe.
- Ubisi lwe-almond
- Ubisi lwesoya
- Ubisi lwe-oat
- Ubisi lukakhukhunathi (uhlobo lokuphuza)
- Ubisi lwelayisi
- Ubisi lwe-cashew
- Ubisi lwembuzi
Kodwa nansi into ebaluleke kakhulu: Noma ngabe ukhetha ini esikhundleni salokho, funda ilebula ngokucophelela!
- Hlola ushukela owengeziwe:Ngokuvamile, ushukela uyafakwa kulezi zibisi ukuze zibe mnandi kakhulu. Khetha njalo uhlobo "olungashukela".
- Hlola okuqukethwe kwama-carbohydrate namafutha: Ezinye izinto ezingasetshenziswa esikhundleni sazo, isibonelo i-soy, ilayisi, nobisi lwe-oat, zingase zibe nama-carbohydrate amaningi kunobisi lwenkomo.
- Hlola i-calcium neprotheyini: Hlola ukuthi ingabe into oyikhethayo iqiniswe i-calcium neprotheyini. Ngaphandle kwalokho, hlela ukuthola lezo zakhi ezivela kokunye ukudla.
Into ebaluleke kakhulu ukukhetha ukuthi yini efanelana kahle nohlelo lwakho lokudla kanye nemigomo yakho yezempilo.
Umlayezo Wokuya Nawe Ekhaya
- Umuntu onesifo sikashukela angaphuza ubisi, kodwa khumbula ukuthi ama-carbohydrate akulo ayaphakamisa amazinga kashukela egazini.
- Ukuze unciphise ingozi yesifo senhliziyo, khetha ubisi olunamafutha amancane noma olungenawo amafutha esikhundleni sobisi oluphelele.
- Uma usebenzisa ubisi oluhlukile esikhundleni sobisi lwenkomo, qiniseka ukuthi uyalifunda ilebula futhi uqaphele ushukela owengeziwe, ama-carbohydrate, kanye namafutha.
- Qala ngenani elincane kuqala bese uqaphela ukuthi lithinta kanjani umzimba wakho. Nquma inani nohlobo olusebenza kahle kuwe.
- Ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho, khuluma nodokotela wakho njalo futhi ucele iseluleko sakhe.
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