Umphumela Wekhofi Esifo Sikashukela

-Delile

• Ikhofi nesifo sikashukela
• Siyini isifo sikashukela?
• Ikhofi kanye nokuvimbela okungenzeka kube nesifo sikashukela
• Umphumela wekhofi ku-glucose ne-insulin
• I-caffeine, i-glucose yegazi, ne-insulin (ngaphambi nangemva kokudla)
• Ukuzila ukudla kwe-glucose yegazi ne-insulin
• Umkhuba wokuphuza ikhofi
• Ezinye izinzuzo zekhofi
• Ikhofi enezithako ezingeziwe
• Ithiphu yansuku zonke yesifo sikashukela
  
• Amanye amathiphu anempilo okunambitha ikhofi lakho afaka:
  
• Izingozi nezixwayiso
• Ukudla okudlela endlini
• I-Q & A: Zingaki izinkomishi?
• Q:
• A:

Ikhofi nesifo sikashukela

Ikhofi yake yalahlwa njengeyimbi empilweni yakho. Kodwa-ke, kunobufakazi obukhulayo bokuthi ingavikela ezinhlotsheni ezithile zomdlavuza, izifo zesibindi, ngisho nokudangala.

Kukhona futhi nocwaningo oluphoqayo lokuphakamisa ukuthi ukwengeza ukuphuza kwakho ikhofi empeleni kungehlisa ingozi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwe-2. Lezi yizindaba ezinhle kithi esingakwazi ukubhekana nosuku size singene enkomishini yethu yeJava.

Kodwa-ke, kulabo asebevele benesifo sikashukela sohlobo 2, ikhofi lingaba nemiphumela emibi.

Noma ngabe uzama ukwehlisa ubungozi bakho, usuvele unesifo sikashukela, noma awukwazi ukuphuma ngaphandle kwenkomishi yakho ye-joe, funda ngemiphumela yekhofi kusifo sikashukela.

Siyini isifo sikashukela?

Isifo sikashukela yisifo esithinta indlela umzimba wakho ocubungula ngayo ushukela wegazi. I-glucose yegazi, eyaziwa nangokuthi ushukela wegazi, ibalulekile ngoba iyona ebhebhethekisa ubuchopho bakho futhi inikeze amandla emisipheni nasemahlungeni akho.

Uma unesifo sikashukela, lokho kusho ukuthi une-glucose eningi ejikeleza egazini lakho. Lokhu kwenzeka lapho umzimba wakho umelana ne-insulin futhi ungasakwazi ukuthatha kahle ushukela kumaseli ukuze uthole amandla.

I-glucose eyeqile egazini ingadala ukukhathazeka okukhulu kwezempilo. Kunezici eziningi ezahlukahlukene ezingadala isifo sikashukela.

Izinhlobo zesifo sikashukela esingelapheki ziwuhlobo 1 nohlobo 2. Ezinye izinhlobo zifaka phakathi isifo sikashukela sokukhulelwa, esenzeka ngesikhathi sokukhulelwa kodwa sithambekele ekuhambeni ngemuva kokuzalwa.

I-Prediabetes, kwesinye isikhathi ebizwa ngokuthi yi-borderline diabetes, isho ukuthi amazinga eglucose egazi akho aphezulu kunokujwayelekile kepha hhayi kakhulu kangako ukuthi uzotholakala unesifo sikashukela.

Ezinye izimpawu nezimpawu zesifo sikashukela zifaka:

• ukoma okwandisiwe
• ukuncipha kwesisindo okungaqondakali
• ukukhathala
• ukucasuka

Uma ucabanga ukuthi ungaba nezinye zalezi zimpawu, kubalulekile ukukhuluma nodokotela wakho.

Ikhofi kanye nokuvimbela okungenzeka kube nesifo sikashukela

Izinzuzo zempilo yekhofi yesifo sikashukela ziyahlukahluka kuye ngamacala.

Abaphenyi baseHarvard balandela abantu abangaphezu kwe-100,000 iminyaka engaba ngu-20. Bagxile enkathini yeminyaka emine, futhi iziphetho zabo zashicilelwa kamuva kulolu cwaningo luka-2014.

Bathola ukuthi abantu abakhuphule ukuphuza kwabo ikhofi ngaphezulu kwenkomishi eyodwa ngosuku babenengozi ephansi ngamaphesenti ayi-11 yokuba nesifo sikashukela sohlobo lwesibili.

Kodwa-ke, abantu abanciphisa ukuphuza kwabo ikhofi ngenkomishi eyodwa ngosuku bandise amathuba abo okuba nesifo sikashukela ngamaphesenti ayi-17. Kwakungekho mehluko kulabo abaphuza itiye.

Akucaci ukuthi kungani ikhofi linomthelela ongaka ekuthuthukiseni isifo sikashukela.

Ucabanga nge-caffeine? Kungahle kungabi nesibopho salezo zinzuzo ezinhle. Eqinisweni, i-caffeine iboniswe esikhathini esifushane ukwandisa amazinga e-glucose ne-insulin.

Kokucwaninga okuncane okubandakanya abesilisa, ikhofi enamanzi futhi ikhombise ukukhuphuka okukhulu kukashukela wegazi. Njengamanje kunezifundo ezilinganiselwe futhi kudingeka kwenziwe ucwaningo oluningi ngemiphumela ye-caffeine nesifo sikashukela.

Umphumela wekhofi ku-glucose ne-insulin

Ngenkathi ikhofi lingasiza ekuvikeleni abantu kwisifo sikashukela, ezinye izifundo zikhombisile ukuthi ikhofi lakho elimnyama elingajwayelekile lingabeka izingozi kubantu asebevele benesifo sikashukela sohlobo lwesibili.

I-caffeine, i-glucose yegazi, ne-insulin (ngaphambi nangemva kokudla)

Ucwaningo olulodwa luka-2004 lwabonisa ukuthi ukuthatha i-caffeine capsule ngaphambi kokudla kubangele ukukhuphuka kweglucose yegazi ngemuva kokudla kubantu abane-type 2 yesifo sikashukela. Iphinde yabonisa ukwanda kokumelana ne-insulin.

Ngokusho, kungahle kube nomuntu othinta izakhi zofuzo othintekayo. Izakhi zofuzo zingadlala indima ku-caffeine metabolism nokuthi isithinta kanjani ushukela wegazi. Kulolu cwaningo, abantu abasebenzisa i-caffeine kancane bakhombisa amazinga aphezulu kashukela kunalabo abenza i-caffeine ngokushesha.

Vele, kuningi kakhulu ekhofi ngaphandle kwe-caffeine. Lezi ezinye izinto kungaba yilokho okubhekene nomphumela wokuvikela obonwe ocwaningweni luka-2014.

Ukuphuza ikhofi ene-caffeine isikhathi eside nakho kungashintsha umphumela wayo ku-glucose naku-insulin ukuzwela. Ukubekezelela ukusetshenziswa kwesikhathi eside kungaba yikho okubangela umphumela wokuvikela.

Okusanda kwenziwa kusuka ku-2018 kukhombisile ukuthi imiphumela yesikhathi eside yekhofi ne-caffeine ingaxhunyaniswa nokwehlisa ubungozi be-prediabetes nesifo sikashukela.

Ukuzila ukudla kwe-glucose yegazi ne-insulin

Olunye ucwaningo lwango-2004 lubheke umphumela “ophakathi nendawo” kubantu abangenaso isifo sikashukela abebephuza ilitha eli-1 lekhofi elihlungwa njalo ngosuku, noma abangazange baliphuze.

Ekupheleni kwesifundo samasonto amane, labo abaphuze ikhofi eliningi babenezinga eliphakeme le-insulin egazini labo. Lokhu bekunjalo ngisho nalapho kuzilwa ukudla.

Uma une-type 2 yesifo sikashukela, umzimba wakho awukwazi ukusebenzisa i-insulin ngempumelelo ukuphatha ushukela wegazi. Umphumela "wokubekezelelana" obonwa ekusetshenzisweni kwekhofi isikhathi eside kuthatha isikhathi eside kakhulu kunamasonto amane ukuthuthuka.

Umkhuba wokuphuza ikhofi

Kunomehluko ocacile wokuthi abantu abanesifo sikashukela kanye nabantu abangenaso isifo sikashukela basabela kanjani ekhofi naku-caffeine. Ucwaningo lwango-2008 lwalunabantu abaphuza ikhofi abanesifo sikashukela sohlobo 2 ngokuqhubekayo beqapha ushukela wabo wegazi ngenkathi benza imisebenzi yansuku zonke.

Emini, kuboniswe ukuthi ngemuva nje kokuphuza ikhofi, ushukela egazini labo uzonyuka. Ushukela wegazi wawuphakeme ngezinsuku lapho babephuza ikhofi kunangezinsuku ababengaphuzi ngazo.

Ezinye izinzuzo zekhofi

Kunezinye izinzuzo zezempilo zokuphuza ikhofi ezingahlobene nokuvinjelwa isifo sikashukela.

Ucwaningo olusha olunezici zobungozi ezilawulwayo belukhombisa ezinye izinzuzo zekhofi. Kubandakanya ukuvikeleka okungaba khona koku:

• Isifo sikaParkinson
• isifo sesibindi, kufaka phakathi umdlavuza wesibindi
• ukuvuvukala
• Isifo i-Alzheimer's
• amatshe enyongo

Lezi zifundo ezintsha zikhombisile nokuthi ikhofi libukeka linciphisa ubungozi bokudangala futhi landise amandla okugxila nokucabanga kahle.

Ikhofi enezithako ezingeziwe

Uma ungenaso isifo sikashukela kodwa ukhathazekile ngokusihlakulela, qaphela ngaphambi kokukhuphula ikhofi lakho. Kungaba nomphumela omuhle ovela ekhofi ngesimo sawo esihlanzekile. Kodwa-ke, izinzuzo azifani neziphuzo zekhofi ezinama-sweeteners angeziwe noma imikhiqizo yobisi.

Ithiphu yansuku zonke yesifo sikashukela

1. Ikhofi lingathandwa kakhulu kunakuqala, kepha ukuliphuza njalo akuyona indlela engcono yokuphatha isifo sikashukela - noma ngabe (ukholwe noma cha) kunobufakazi obukhulayo bokuthi bungasiza ukuvimbela isifo sikashukela.

Iziphuzo ezinoshukela, ezinoshukela ezitholakala emaketangeni e-cafe zivame ukulayishwa ngama-carbs angenampilo. Futhi anama-calories aphezulu kakhulu.

Umthelela kashukela namafutha asenkomishini eningi yekhofi neziphuzo ze-espresso ungadlula okuhle kunoma iyiphi imiphumela yokuvikela ikhofi.

Kungashiwo okufanayo nangekhofi enoshukela noshukela olungelona elezinto kanye nezinye iziphuzo. Uma i-sweetener ingeziwe, yandisa amathuba okuba nesifo sikashukela sohlobo 2. Ukudla ushukela omningi kakhulu kuxhunyaniswe ngqo nesifo sikashukela nokukhuluphala ngokweqile.

Ukuba neziphuzo zekhofi ezinamafutha agcwele noma ushukela njalo kungangezelela ukumelana ne-insulin. Kungagcina kunikelile kuhlobo lwesibili sikashukela.

Iningi lamaketanga amakhulu ekhofi anikela ngezinketho zokuphuza ngama-carbs ambalwa namafutha. Iziphuzo zekhofi "ezinesikhumba" zikuvumela ukuthi uvuke ekuseni noma ungithathe ntambama ngaphandle koshukela.

Amanye amathiphu anempilo okunambitha ikhofi lakho afaka:

• engeza i-vanilla nesinamoni njengenketho enempilo, zero carb
• khetha inketho yobisi lwe-vanilla engenashukela, enjengekakhukhunathi, ifilakisi noma ubisi lwe-alimondi
• cela uhhafu wenani lesiraphu enamakha lapho u-oda ezitolo zekhofi, noma isiraphu yokuxuba ngokuphelele

Izingozi nezixwayiso

Ngisho nakubantu abaphilile, i-caffeine esekhofi ingaba nemiphumela engemihle.

Imiphumela emibi ejwayelekile yeCaffeine ifaka phakathi:

• ikhanda
• ukungahlaliseki
• ukukhathazeka

Njengakuyo yonke into, ukulinganisela kuyisihluthulelo ekusetshenzisweni kwekhofi. Kodwa-ke, noma ngabe usetshenziswa ngokulingene, ikhofi inezingozi okufanele uxoxe ngazo nodokotela wakho.

Lezi zingozi zifaka:

• ukwanda kwe-cholesterol enekhofi engacwengekile noma yohlobo lwe-espresso
• ingozi eyengeziwe yesilungulela
• amazinga eglucose egazi aphakeme ngemuva kokudla

Ezinye izinto okufanele uzigcine engqondweni:

• Intsha kufanele ibe nama-milligram angaphansi kuka-100 we-caffeine usuku ngalunye. Lokhu kufaka zonke iziphuzo ezine-caffeine, hhayi ikhofi kuphela.
• Izingane ezincane kufanele zigweme iziphuzo ezine-caffeine.
• Ukungeza iswidi noma ukhilimu omningi kakhulu kungakhuphula ubungozi besifo sikashukela nokukhuluphala ngokweqile.

Ukudla okudlela endlini

Akukho kudla noma isengezo esinikela ngokuvikelwa okuphelele kohlobo lwesifo sikashukela sohlobo 2 Uma une-prediabetes noma usengozini yokuthola isifo sikashukela, ukunciphisa umzimba, ukuzivocavoca umzimba, nokudla ukudla okunomsoco, okunomsoco kuyindlela engcono yokunciphisa ubungozi.

Ukuthatha ikhofi yokuphuza ukuze uvimbele isifo sikashukela ngeke kukuqinisekise ngomphumela omuhle. Kepha uma usuvele uphuza ikhofi, kungenzeka kungakulimazi.

Zama ukunciphisa inani likashukela noma amafutha owaphuza ngekhofi lakho. Futhi khuluma nodokotela wakho ngezinketho zokudla, ukuzivocavoca umzimba, kanye nemiphumela ukuphuza ikhofi okungaba nayo.

I-Q & A: Zingaki izinkomishi?

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