Ingabe Ushukela Usibangela Isifo Sikashukela? Iqiniso vs Ukuqamba

-Delile

• Siyini Isifo Sikashukela?
• Indlela Ushukela Oguqulwa Ngayo
• Ingabe Ushukela Uyayandisa Ingozi Yakho Yesifo Sikashukela?
• Izishukela zemvelo azinamphumela ofanayo
• Kuthiwani Ngejusi Yezithelo?
• Kuthiwani Ngabanambithi Bemvelo?
• Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?
• Ezinye Izici Zengozi Yesifo Sikashukela
• Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela
• Okusemqoka
• Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?
• Ezinye Izici Zengozi Yesifo Sikashukela
• Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela
• Okusemqoka
• Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?
• Ezinye Izici Zengozi Yesifo Sikashukela
• Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela
• Okusemqoka
• Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?
• Ezinye Izici Zengozi Yesifo Sikashukela
• Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela
• Okusemqoka

Njengoba isifo sikashukela siyisifo esivezwa amazinga aphezulu kashukela egazini, abantu abaningi bayazibuza ukuthi ukudla ushukela kungasibanga yini.

Yize kuyiqiniso ukuthi ukudla ushukela omningi owengeziwe kungakhuphula ubungozi besifo sikashukela, ukudla ushukela kumane nje kuyisiqeshana sephazili.

Ezinye izinto eziningi - kufaka phakathi ukudla konke, indlela yokuphila kanye nezakhi zofuzo - nakho kunomthelela engozini yakho.

Lo mbhalo ubuyekeza iqhaza likashukela ekwakheni isifo sikashukela futhi unikeze namathiphu okuvikela lesi sifo.

Siyini Isifo Sikashukela?

Isifo sikashukela senzeka lapho umzimba wakho ungasakwazi ukulawula kahle amazinga kashukela egazini.

Lokhu kungenzeka lapho amanyikwe akho eyeka ukukhiqiza i-insulin eyanele, lapho amaseli akho emelana ne-insulin ekhiqizwayo noma yomibili ().

I-insulin yihomoni edingekayo ukukhipha ushukela egazini lakho uye kumaseli akho - ngakho-ke zombili lezi zimo ziholela emazingeni kashukela egazi angapheli.

Izinga likashukela egazini eliphakeme isikhathi eside lingaholela ezinkingeni ezinjengokwanda kwesifo senhliziyo, kanye nokulimala kwemizwa nezinso, ngakho-ke kubalulekile ukuzigcina zihlolile ().

Kunezinhlobo ezimbili eziyinhloko zesifo sikashukela, ngasinye sinezimbangela ezahlukene:

• Thayipha 1: Kwenzeka lapho amasosha akho omzimba ehlasela amanyikwe akho, aqede amandla awo okukhiqiza i-insulin.
• Thayipha 2: Kwenzeka lapho amanyikwe akho eyeka ukukhiqiza i-insulin eyanele, lapho amaseli omzimba wakho engasasabeli ku-insulin akhiqizayo noma kokubili.

Uhlobo lwesifo sikashukela sohlobo 1 aluvamile, ikakhulu olofuzo, kanye nama-akhawunti we-5-10% wawo wonke amacala esifo sikashukela (3).

Thayipha i-2 diabetes - okuzoba yinto okugxilwe kuyo kule ndatshana - ibalelwa ngaphezu kwe-90% yamacala esifo sikashukela futhi ikakhulu adalwa izindlela zokudla nezindlela zokuphila (4).

Uhlobo lwesifo sikashukela sohlobo 2 luhlobo oluvame kakhulu lwesifo sikashukela. Kwenzeka lapho umzimba wakho uyeka ukukhiqiza i-insulin eyanele noma lapho amaseli emelana ne-insulin ekhiqizwayo, okuholela emazingeni kashukela egazi angapheli.

Indlela Ushukela Oguqulwa Ngayo

Lapho abantu abaningi bekhuluma ngoshukela, basuke bebhekise kushukela, noma ushukela wasetafuleni, owenziwe ngamashukela kashukela noma umoba.

I-Sucrose yakhiwe yi-molecule eyodwa ye-glucose ne-molecule eyodwa ye-fructose ehlanganiswe ndawonye.

Uma udla i-sucrose, ama-molecule eglucose ne-fructose ahlukaniswa ngama-enzyme emathunjini akho amancane ngaphambi kokufakwa egazini lakho ().

Lokhu kuphakamisa amazinga kashukela egazini futhi kukhombise amanyikwe akho ukukhipha i-insulin. I-insulini ivala i-glucose ephuma egazini iye nasemangqamuzaneni akho lapho ingahlanganiswa namandla.

Ngenkathi inani elincane le-fructose lingathathwa ngamaseli futhi lisetshenziselwe amandla, iningi liyiswa esibindini sakho lapho liguqulwa libe yi-glucose yamandla noma amafutha okugcina ().

Uma udla ushukela omningi kunomzimba wakho ongawusebenzisa ukuthola amandla, okweqile kuzoguqulwa kube ngama-acid okunamafutha kugcinwe njengamafutha omzimba.

Njengoba i-fructose ingaguqulwa ibe ngamafutha, ukungena okuphezulu kuvame ukukhuphula amazinga e-triglyceride, angakhuphula ubungozi besifo senhliziyo nesibindi esinamafutha (, 8).

Ukudla okuphezulu kwe-fructose kuhlotshaniswa namazinga aphezulu e-uric acid egazini. Uma lawa makristalu e-uric acid ehlala emajoyintini akho, isimo esibuhlungu esaziwa ngokuthi yi-gout singakhula ().

I-glucose eshukela isetshenziswa kakhulu ngumzimba wakho ukuthola amandla, kanti i-fructose iyiswa esibindini sakho ukuze iguqulwe ibe ushukela noma amafutha. Ukudla okuphezulu kwe-fructose kuye kwaxhunyaniswa nama-triglycerides aphakeme, isibindi esinamafutha kanye ne-gout.

Ingabe Ushukela Uyayandisa Ingozi Yakho Yesifo Sikashukela?

Inani elikhulu lezifundo lithole ukuthi abantu abaphuza njalo iziphuzo ezinoshukela onobungozi cishe bangu-25% wobungozi besifo sikashukela sohlobo 2 ().

Eqinisweni, ukuphuza isiphuzo esisodwa nje esinoshukela ngosuku kukhulisa ubungozi bakho ngo-13%, ngaphandle kokuzuza kwesisindo okungadala lokho).

Ngokwengeziwe, amazwe lapho ukusetshenziswa kukashukela kuphakeme kakhulu nawo anezinga eliphakeme kakhulu lesifo sikashukela sohlobo 2, kuyilapho lawo anokusetshenziswa okuphansi kakhulu enamanani aphansi ().

Ukuxhumana phakathi kokudla ushukela nesifo sikashukela kusabamba ngisho nangemva kokulawulwa kokudla okuphelele kwekhalori, isisindo somzimba, ukuphuza utshwala nokuvivinya umzimba ().

Yize lezi zifundo zingafakazeli ukuthi ushukela ubanga isifo sikashukela, inhlangano inamandla.

Abaphenyi abaningi bakholelwa ukuthi ushukela wandisa ingozi yesifo sikashukela ngokuqondile nangokungaqondile.

Ingakhuphula ngqo ubungozi ngenxa yomthelela i-fructose esibindini sakho, kufaka phakathi ukukhuthaza isibindi esinamafutha, ukuvuvukala nokuqina kwe-insulin okwenziwe endaweni (,,).

Le miphumela ingadala ukukhiqizwa kwe-insulini okungajwayelekile kumanyikwe futhi kwandise ubungozi bohlobo 2 sikashukela (,).

Ukudla inani elikhulu likashukela nakho kungakhuphula ngokungaqondile ingozi yesifo sikashukela ngokunikela ekuzuzeni isisindo kanye nokwanda kwamafutha omzimba - okuyizinto ezihlukene eziyingozi ekuthuthukiseni isifo sikashukela ().

Ngaphezu kwalokho, izifundo zezilwane ziphakamisa ukuthi ukudla ushukela omningi kungaphazamisa ukusayinda kwe-leptin, ihomoni ekhuthaza imizwa yokugcwala, okuholela ekudleni ngokweqile nasekuzuzeni isisindo (,).

Ukwehlisa imiphumela emibi yokusetshenziswa kakhulu kukashukela, i-WHO incoma ukuthi ungatholi ngaphezu kwe-10% lama-calories akho ansuku zonke kusuka kushukela ongeziwe ongatholakali ngokwemvelo ekudleni ().

Ushukela ongeziwe, ikakhulukazi ovela kuziphuzo ezinoshukela, zixhunyaniswe ngokuqinile nokukhula kohlobo lwesibili sikashukela. Lokhu kungenzeka ngenxa yomphumela oqondile kashukela esibindini sakho, kanye nomphumela wayo ongaqondile wokukhuphula isisindo somzimba.

Izishukela zemvelo azinamphumela ofanayo

Ngenkathi ukudla amanani amaningi kashukela ongeziwe kuxhunyaniswe nesifo sikashukela, okufanayo akulona iqiniso ngoshukela wemvelo ().

Ushukela wemvelo ushukela okhona ezithelweni nasemifino futhi awangezwanga ngesikhathi sokukhiqiza noma sokucubungula.

Njengoba lezi zinhlobo zikashukela zikhona kwi-matrix ye-fiber, amanzi, ama-antioxidants kanye nezinye izakhi zomzimba, ziyagaywa futhi zimuncwe kancane kancane futhi zingabi namathuba amancane okubanga ama-spikes kashukela egazini.

Izithelo nemifino nakho kuvame ukuba neshukela elincane kakhulu ngesisindo kunokudla okuningi okusetshenzisiwe, ngakho-ke kulula ukugcina ukusetshenziswa kwakho kubhekiwe.

Isibonelo, ipentshisi linoshukela cishe ongu-8% ngesisindo, kanti ibha yeSnickers iqukethe ushukela ongu-50% ngesisindo (22, 23).

Ngenkathi ucwaningo luxubene, ezinye izifundo zithole ukuthi ukudla okungenani isithelo esisodwa ngosuku kunciphisa ubungozi besifo sikashukela ngo-7-13% uma kuqhathaniswa nokungasidli isithelo (,).

Kuthiwani Ngejusi Yezithelo?

Ucwaningo luxubene nokuthi ukuphuza i-100% yejusi yezithelo kuyandisa ingozi yesifo sikashukela.

Ucwaningo oluningi luthole ukuxhumana phakathi kokuphuza ijusi yezithelo nokuthuthukisa isifo sikashukela, mhlawumbe ngenxa kashukela omningi wejusi nokuqukethwe kwe-fiber ephansi (,).

Kodwa-ke, akuzona zonke izifundo eziphindaphinde le miphumela, ngakho-ke kudingeka olunye ucwaningo ().

Kuthiwani Ngabanambithi Bemvelo?

Yize obunye ubumnandi bemvelo, njengoju kanye nesiraphu ye-maple, imvamisa bungacutshungulwa kakhulu njengoshukela wasetafuleni noma isiraphu yommbila, kuseyimithombo kashukela ehlanzekile futhi ayiqukethe i-fiber.

Amanye ama-sweeteners amaningi, athengiswa "njengemvelo", nawo kufanele abhekwe njengoshukela owengeziwe. Lokhu kufaka phakathi isiraphu ye-agave, ushukela kakhukhunathi noshukela kamoba, ukubala ezimbalwa.

Ngakho-ke, kufanele zisetshenziswe ngokulinganisela njengawo wonke ushukela ongeziwe, okwenza kahle kube ngaphansi kuka-10% wama-calories akho ansuku zonke ().

Ngenkathi ushukela ongeziwe uxhunyaniswe ngokuqinile nokukhula kwesifo sikashukela, ushukela wemvelo otholakala kwizithelo nemifino ephelele awunamphumela ofanayo.

Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?

Okokunandisa okokuzenzela kuyizinto ezenziwe ngabantu, izinto ezinambitheka kamnandi ezingakwazi ukuhlanganiswa nabantu ukuze zithole amandla. Njengalokhu, banikela ngobumnandi ngaphandle kwama-calories.

Yize okokunandisa okufakelwayo kunganyusi amazinga kashukela egazi, kusalokhu kuxhunywe ekukhuleni kwe-insulin ukumelana nohlobo 2 sikashukela ().

Ukuphuza ikani elilodwa nje kuphela le-soda yokudla ngosuku kuhlotshaniswe ne-25-67% yengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, uma kuqhathaniswa nokungaphuzi nhlobo i-soda yokudla (,).

Akucaci ukuthi kungani amaswidi okufakelwa enyusa ubungozi besifo sikashukela, kepha kunezinhlobonhlobo zemibono.

Omunye umcabango ukuthi imikhiqizo enziwe ngobumnandi yandisa izifiso zokudla okunambitheka, okuholela ekusetshenzisweni okuphezulu koshukela nokuzuza kwesisindo, okwandisa ubungozi besifo sikashukela ().

Omunye umqondo ngukuthi amaswidi okwenziwa aphazamisa amandla omzimba wakho wokunxephezela kahle amakhalori asetshenziswe kushukela ngoba ubuchopho bakho buhlobanisa ukunambitheka okumnandi nama-calories ayi-zero ().

Olunye ucwaningo luthole ukuthi okokunandisa okufakelwayo kungashintsha uhlobo nenombolo yamagciwane ahlala kukholoni yakho, okungaba nomthelela ekungabekezelelaneni kwe-glucose, ukuzuza kwesisindo kanye nesifo sikashukela ().

Ngenkathi kubonakala kunesixhumanisi phakathi kwamaswidi okufakelwa nesifo sikashukela, ucwaningo oluningi luyadingeka ukuqonda kahle ukuthi ahlobene kanjani.

Ngenkathi ukudla neziphuzo ezenziwe ngobumnandi kungaqukethe ushukela namakhalori ambalwa kunezinye izindlela ezinoshukela-ushukela, zisaxhunyaniswa nokwakhiwa kwesifo sikashukela. Ucwaningo oluningi luyadingeka ukuqonda ukuthi kungani.

Ezinye Izici Zengozi Yesifo Sikashukela

Ngenkathi ukusebenzisa ushukela omningi owengeziwe kuxhunyaniswa nobungozi obukhulayo besifo sikashukela, ezinye izinto eziningi ziyadlalwa, njenge:

• Isisindo somzimba: Ucwaningo lukhombisa ukuthi ukukhuluphala ngokweqile kungenye yezimbangela ezinkulu zobungozi besifo sikashukela sohlobo 2 kepha ukwehla nje ngo-5-10% wesisindo somzimba kunganciphisa ubungozi ().
• Ukuzivocavoca umzimba: Abantu abaphila impilo yokuzihlalela banengozi ephindwe kabili yokuhlaselwa yisifo sikashukela sohlobo 2 uma kuqhathaniswa nalabo asebenzayo. Imizuzu nje eyi-150 ngeviki yomsebenzi olinganiselayo inganciphisa ubungozi (,).
• Ukubhema: Ukubhema osikilidi abangama-20 noma ngaphezulu ngosuku ngaphezu kokuphindeka kabili kwengozi yesifo sikashukela, kodwa ukuyeka ukuyeka kuletha ingozi cishe emuva emuva kokujwayelekile ().
• I-apnea yokulala: I-apnea yokulala, okuyisimo lapho ukuphefumula kuvinjelwe khona ebusuku, kuyingcuphe eyingqayizivele yesifo sikashukela (,).
• Izakhi zofuzo: Ingcuphe yokuba nesifo sikashukela sohlobo lwesibili ingama-40% uma omunye wabazali bakho enaso futhi ecishe ibe ngama-70% uma bobabili abazali benaso - kusikisela ukuxhumana kofuzo ().

Ngenkathi ukudla ushukela kungathonya ubungozi besifo sikashukela, kukude kuphela kwento ebambe iqhaza. Okunye ukudla, indlela yokuphila kanye nezici zofuzo nakho kudlala indima.

Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela

Ngaphezu kokunciphisa ushukela owengeziwe, kunezinye izinguquko eziningi zokudla ongazenza ukunciphisa ubungozi besifo sikashukela:

• Landela ukudla kokudla okuphelele: Ukudla okunothile ngamantongomane, izithelo, imifino nezinhlamvu ezigcwele kuye kwaxhunyaniswa nokwehla kwengozi yesifo sikashukela (,,).
• Phuza ikhofi: Ukuphuza ikhofi kunganciphisa ubungozi besifo sikashukela sohlobo 2. Indebe ngayinye yansuku zonke ihlotshaniswa nengozi ephansi engu-7% yesifo sikashukela ().
• Yidla imifino eluhlaza. Ukudla ukudla okunothile ngemifino eluhlaza okotshani kuye kwaxhunyaniswa nengozi ephansi ka-14% yesifo sikashukela ().
• Phuza utshwala ngokulinganisela: Ukusetshenziswa kotshwala okulingene - okuchazwa njengeziphuzo ezingaba ngu-0.5-3.5 ngosuku - kuxhunyaniswe nengozi engaba ngu-30% engaphansi yesifo sikashukela, uma kuqhathaniswa nokuyeka ngokuphelele noma ukuphuza kakhulu ().

Uma ukunciphisa ukuphuza kwakho ushukela owengeziwe kuzwakala kukhungathekisa, ungaqala ngokumane unciphise ukuphuza kwakho iziphuzo ezinoshukela, okuwumthombo oyinhloko woshukela abengeziwe ekudleni okujwayelekile kwaseMelika ().

Lolu shintsho oluncane lungenza umthelela omkhulu.

Ukufunda ngokucophelela amalebula okunomsoco kungenye into okumele yenziwe, ngoba kunamagama ahlukene angaphezu kuka-50 kashukela asetshenziswa emikhiqizweni yokudla. Ukufunda ukuzibona kuyisinyathelo sokuqala sokunciphisa ukusetshenziswa kwakho.

Ngokujabulisayo, kunezindlela eziningi zokunciphisa ushukela ngenkathi usajabulela ukudla okunambithekayo nokunomsoco, ngakho-ke akudingeki uzizwe uphucwa okuthile.

Ukudla ushukela omncane ongeziwe kunganciphisa ubungozi besifo sikashukela, njengoba nokudla okunothe ngezithelo, imifino nekhofi okunotshwala obulinganiselwe.

Okusemqoka

Inani elithe xaxa likashukela abengeziwe liye lahlanganiswa nobungozi obukhuphukile besifo sikashukela sohlobo lwe-2, mhlawumbe ngenxa yemiphumela emibi esibindini kanye nengozi enkulu yokukhuluphala.

Ushukela wemvelo onjengalowo otholakala kwizithelo nemifino awuxhunyaniswa nengozi yesifo sikashukela - kanti ubumnandi bokufakelwa bukhona.

Ngaphezu kokusetshenziswa kukashukela, ikhwalithi yokudla isiyonke, isisindo somzimba, ikhwalithi yokulala, ukuzivocavoca kanye nezakhi zofuzo konke kunendima ekuthuthukiseni lesi sifo.

Ukudla ukudla okunothe izithelo, imifino, amantongomane kanye nekhofi, ukuphuza utshwala ngokulinganisela, ukugcina isisindo somzimba esinempilo nokuzivocavoca njalo kungasiza ekunciphiseni ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Amanye ama-sweeteners amaningi, athengiswa "njengemvelo", nawo kufanele abhekwe njengoshukela owengeziwe. Lokhu kufaka phakathi isiraphu ye-agave, ushukela kakhukhunathi noshukela kamoba, ukubala ezimbalwa.

Ngakho-ke, kufanele zisetshenziswe ngokulinganisela njengawo wonke ushukela ongeziwe, okwenza kahle kube ngaphansi kuka-10% wama-calories akho ansuku zonke ().

Ngenkathi ushukela ongeziwe uxhunyaniswe ngokuqinile nokukhula kwesifo sikashukela, ushukela wemvelo otholakala kwizithelo nemifino ephelele awunamphumela ofanayo.

Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?

Okokunandisa okokuzenzela kuyizinto ezenziwe ngabantu, izinto ezinambitheka kamnandi ezingakwazi ukuhlanganiswa nabantu ukuze zithole amandla. Njengalokhu, banikela ngobumnandi ngaphandle kwama-calories.

Yize okokunandisa okufakelwayo kunganyusi amazinga kashukela egazi, kusalokhu kuxhunywe ekukhuleni kwe-insulin ukumelana nohlobo 2 sikashukela ().

Ukuphuza ikani elilodwa nje kuphela le-soda yokudla ngosuku kuhlotshaniswe ne-25-67% yengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, uma kuqhathaniswa nokungaphuzi nhlobo i-soda yokudla (,).

Akucaci ukuthi kungani amaswidi okufakelwa enyusa ubungozi besifo sikashukela, kepha kunezinhlobonhlobo zemibono.

Omunye umcabango ukuthi imikhiqizo enziwe ngobumnandi yandisa izifiso zokudla okunambitheka, okuholela ekusetshenzisweni okuphezulu koshukela nokuzuza kwesisindo, okwandisa ubungozi besifo sikashukela ().

Omunye umqondo ngukuthi amaswidi okwenziwa aphazamisa amandla omzimba wakho wokunxephezela kahle amakhalori asetshenziswe kushukela ngoba ubuchopho bakho buhlobanisa ukunambitheka okumnandi nama-calories ayi-zero ().

Olunye ucwaningo luthole ukuthi okokunandisa okufakelwayo kungashintsha uhlobo nenombolo yamagciwane ahlala kukholoni yakho, okungaba nomthelela ekungabekezelelaneni kwe-glucose, ukuzuza kwesisindo kanye nesifo sikashukela ().

Ngenkathi kubonakala kunesixhumanisi phakathi kwamaswidi okufakelwa nesifo sikashukela, ucwaningo oluningi luyadingeka ukuqonda kahle ukuthi ahlobene kanjani.

Ngenkathi ukudla neziphuzo ezenziwe ngobumnandi kungaqukethe ushukela namakhalori ambalwa kunezinye izindlela ezinoshukela-ushukela, zisaxhunyaniswa nokwakhiwa kwesifo sikashukela. Ucwaningo oluningi luyadingeka ukuqonda ukuthi kungani.

Ezinye Izici Zengozi Yesifo Sikashukela

Ngenkathi ukusebenzisa ushukela omningi owengeziwe kuxhunyaniswa nobungozi obukhulayo besifo sikashukela, ezinye izinto eziningi ziyadlalwa, njenge:

• Isisindo somzimba: Ucwaningo lukhombisa ukuthi ukukhuluphala ngokweqile kungenye yezimbangela ezinkulu zobungozi besifo sikashukela sohlobo 2 kepha ukwehla nje ngo-5-10% wesisindo somzimba kunganciphisa ubungozi ().
• Ukuzivocavoca umzimba: Abantu abaphila impilo yokuzihlalela banengozi ephindwe kabili yokuhlaselwa yisifo sikashukela sohlobo 2 uma kuqhathaniswa nalabo asebenzayo. Imizuzu nje eyi-150 ngeviki yomsebenzi olinganiselayo inganciphisa ubungozi (,).
• Ukubhema: Ukubhema osikilidi abangama-20 noma ngaphezulu ngosuku ngaphezu kokuphindeka kabili kwengozi yakho yesifo sikashukela, kodwa ukuyeka ukuyeka kuletha ingozi cishe emuva emuva kokujwayelekile ().
• I-apnea yokulala: I-apnea yokulala, okuyisimo lapho ukuphefumula kuvinjelwe khona ebusuku, kuyingcuphe eyingqayizivele yesifo sikashukela (,).
• Izakhi zofuzo: Ingozi yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili ingama-40% uma omunye wabazali bakho enayo futhi icishe ibe ngama-70% uma bobabili abazali benayo - kusikisela ukuxhumana kofuzo ().

Ngenkathi ukudla ushukela kungathonya ubungozi besifo sikashukela, kukude kuphela kwento ebambe iqhaza. Okunye ukudla, indlela yokuphila kanye nezici zofuzo nakho kudlala indima.

Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela

Ngaphezu kokunciphisa ushukela owengeziwe, kunezinye izinguquko eziningi zokudla ongazenza ukunciphisa ubungozi besifo sikashukela:

• Landela ukudla kokudla okuphelele: Ukudla okunothile ngamantongomane, izithelo, imifino nezinhlamvu ezigcwele kuye kwaxhunyaniswa nokwehla kwengozi yesifo sikashukela (,,).
• Phuza ikhofi: Ukuphuza ikhofi kunganciphisa ubungozi besifo sikashukela sohlobo 2. Indebe ngayinye yansuku zonke ihlotshaniswa nengozi ephansi engu-7% yesifo sikashukela ().
• Yidla imifino eluhlaza. Ukudla ukudla okunothile ngemifino eluhlaza okotshani kuye kwaxhunyaniswa nengozi ephansi ka-14% yesifo sikashukela ().
• Phuza utshwala ngokulinganisela: Ukusetshenziswa kotshwala okumaphakathi - okuchazwa njengeziphuzo ezingaba ngu-0.5-3.5 ngosuku - kuxhunyaniswe nengozi engaba ngu-30% engaphansi yesifo sikashukela, uma kuqhathaniswa nokuyeka ngokuphelele noma ukuphuza kakhulu ().

Uma ukunciphisa ukuphuza kwakho ushukela owengeziwe kuzwakala kukhungathekisa, ungaqala ngokumane unciphise ukuphuza kwakho iziphuzo ezinoshukela, okuwumthombo oyinhloko woshukela abengeziwe ekudleni okujwayelekile kwaseMelika ().

Lolu shintsho oluncane lungenza umthelela omkhulu.

Ukufunda ngokucophelela amalebula okunomsoco kungenye into okumele yenziwe, ngoba kunamagama ahlukene angaphezu kuka-50 kashukela asetshenziswa emikhiqizweni yokudla. Ukufunda ukuzibona kuyisinyathelo sokuqala sokunciphisa ukusetshenziswa kwakho.

Ngokujabulisayo, kunezindlela eziningi zokunciphisa ushukela ngenkathi usajabulela ukudla okunambithekayo nokunomsoco, ngakho-ke akudingeki uzizwe uphucwa okuthile.

Ukudla ushukela omncane ongeziwe kunganciphisa ubungozi besifo sikashukela, njengoba nokudla okunothe ngezithelo, imifino nekhofi okunotshwala obulinganiselwe.

Okusemqoka

Inani elithe xaxa likashukela abengeziwe liye lahlanganiswa nobungozi obukhuphukile besifo sikashukela sohlobo lwe-2, mhlawumbe ngenxa yemiphumela emibi esibindini kanye nengozi enkulu yokukhuluphala.

Ushukela wemvelo onjengalowo otholakala kwizithelo nemifino awuxhunyaniswa nengozi yesifo sikashukela - kanti ubumnandi bokufakelwa bukhona.

Ngaphezu kokusetshenziswa kukashukela, ikhwalithi yokudla isiyonke, isisindo somzimba, ikhwalithi yokulala, ukuzivocavoca kanye nezakhi zofuzo konke kunendima ekuthuthukiseni lesi sifo.

Ukudla ukudla okunothe izithelo, imifino, amantongomane kanye nekhofi, ukuphuza utshwala ngokulinganisela, ukugcina isisindo somzimba esinempilo nokuzivocavoca njalo kungasiza ekunciphiseni ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Le mikhiqizo iqukethe inani elikhulu le-sucrose ne-fructose futhi ithathwa njengemithombo kashukela owengeziwe lapho isetshenziswa ekuphekeni.

Amanye ama-sweeteners amaningi, athengiswa "njengemvelo", nawo kufanele abhekwe njengoshukela owengeziwe. Lokhu kufaka phakathi isiraphu ye-agave, ushukela kakhukhunathi noshukela kamoba, ukubala ezimbalwa.

Ngakho-ke, kufanele zisetshenziswe ngokulinganisela njengawo wonke ushukela ongeziwe, okwenza kahle kube ngaphansi kuka-10% wama-calories akho ansuku zonke ().

Ngenkathi ushukela ongeziwe uxhunyaniswe ngokuqinile nokukhula kwesifo sikashukela, ushukela wemvelo otholakala kwizithelo nemifino ephelele awunamphumela ofanayo.

Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?

Okokunandisa okokuzenzela kuyizinto ezenziwe ngabantu, izinto ezinambitheka kamnandi ezingakwazi ukuhlanganiswa nabantu ukuze zithole amandla. Njengalokhu, banikela ngobumnandi ngaphandle kwama-calories.

Yize okokunandisa okufakelwayo kunganyusi amazinga kashukela egazi, kusalokhu kuxhunywe ekukhuleni kwe-insulin ukumelana nohlobo 2 sikashukela ().

Ukuphuza ikani elilodwa nje kuphela le-soda yokudla ngosuku kuhlotshaniswe ne-25-67% yengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, uma kuqhathaniswa nokungaphuzi nhlobo i-soda yokudla (,).

Akucaci ukuthi kungani amaswidi okufakelwa enyusa ubungozi besifo sikashukela, kepha kunezinhlobonhlobo zemibono.

Omunye umcabango ukuthi imikhiqizo enziwe ngobumnandi yandisa izifiso zokudla okunambitheka, okuholela ekusetshenzisweni okuphezulu koshukela nokuzuza kwesisindo, okwandisa ubungozi besifo sikashukela ().

Omunye umqondo ngukuthi amaswidi okwenziwa aphazamisa amandla omzimba wakho wokunxephezela kahle amakhalori asetshenziswe kushukela ngoba ubuchopho bakho buhlobanisa ukunambitheka okumnandi nama-calories ayi-zero ().

Olunye ucwaningo luthole ukuthi okokunandisa okufakelwayo kungashintsha uhlobo nenombolo yamagciwane ahlala kukholoni yakho, okungaba nomthelela ekungabekezelelaneni kwe-glucose, ukuzuza kwesisindo kanye nesifo sikashukela ().

Ngenkathi kubonakala kunesixhumanisi phakathi kwamaswidi okufakelwa nesifo sikashukela, ucwaningo oluningi luyadingeka ukuqonda kahle ukuthi ahlobene kanjani.

Ngenkathi ukudla neziphuzo ezenziwe ngobumnandi kungaqukethe ushukela namakhalori ambalwa kunezinye izindlela ezinoshukela-ushukela, zisaxhunyaniswa nokwakhiwa kwesifo sikashukela. Ucwaningo oluningi luyadingeka ukuqonda ukuthi kungani.

Ezinye Izici Zengozi Yesifo Sikashukela

Ngenkathi ukusebenzisa ushukela omningi owengeziwe kuxhunyaniswa nobungozi obukhulayo besifo sikashukela, ezinye izinto eziningi ziyadlalwa, njenge:

• Isisindo somzimba: Ucwaningo lukhombisa ukuthi ukukhuluphala ngokweqile kungenye yezimbangela ezinkulu zobungozi besifo sikashukela sohlobo 2 kepha ukwehla nje ngo-5-10% wesisindo somzimba kunganciphisa ubungozi ().
• Ukuzivocavoca umzimba: Abantu abaphila impilo yokuzihlalela banengozi ephindwe kabili yokuhlaselwa yisifo sikashukela sohlobo 2 uma kuqhathaniswa nalabo asebenzayo. Imizuzu nje eyi-150 ngeviki yokusebenza ngokulingene inganciphisa ubungozi (,).
• Ukubhema: Ukubhema osikilidi abangama-20 noma ngaphezulu ngosuku ngaphezu kokuphindeka kabili kwengozi yakho yesifo sikashukela, kodwa ukuyeka ukuyeka kuletha ingozi cishe emuva emuva kokujwayelekile ().
• I-apnea yokulala: I-apnea yokulala, okuyisimo lapho ukuphefumula kuvinjelwe khona ebusuku, kuyingcuphe eyingqayizivele yesifo sikashukela (,).
• Izakhi zofuzo: Ingcuphe yokuba nesifo sikashukela sohlobo lwesibili ingama-40% uma omunye wabazali bakho enaso futhi ecishe ibe ngama-70% uma bobabili abazali benaso - kusikisela ukuxhumana kofuzo ().

Ngenkathi ukudla ushukela kungathonya ubungozi besifo sikashukela, kukude kuphela kwento ebambe iqhaza. Okunye ukudla, indlela yokuphila kanye nezici zofuzo nakho kudlala indima.

Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela

Ngaphezu kokunciphisa ushukela owengeziwe, kunezinye izinguquko eziningi zokudla ongazenza ukunciphisa ubungozi besifo sikashukela:

• Landela ukudla kokudla okuphelele: Ukudla okunothile ngamantongomane, izithelo, imifino nezinhlamvu ezigcwele kuye kwaxhunyaniswa nokwehla kwengozi yesifo sikashukela (,,).
• Phuza ikhofi: Ukuphuza ikhofi kunganciphisa ubungozi besifo sikashukela sohlobo 2. Indebe ngayinye yansuku zonke ihlotshaniswa nengozi ephansi engu-7% yesifo sikashukela ().
• Yidla imifino eluhlaza. Ukudla ukudla okunothile ngemifino eluhlaza okotshani kuye kwaxhunyaniswa nengozi ephansi ka-14% yesifo sikashukela ().
• Phuza utshwala ngokulinganisela: Ukusetshenziswa kotshwala okumaphakathi - okuchazwa njengeziphuzo ezingaba ngu-0.5-3.5 ngosuku - kuxhunyaniswe nengozi engaba ngu-30% engaphansi yesifo sikashukela, uma kuqhathaniswa nokuyeka ngokuphelele noma ukuphuza kakhulu ().

Uma ukunciphisa ukuphuza kwakho ushukela owengeziwe kuzwakala kukhungathekisa, ungaqala ngokumane unciphise ukuphuza kwakho iziphuzo ezinoshukela, okuwumthombo oyinhloko woshukela abengeziwe ekudleni okujwayelekile kwaseMelika ().

Lolu shintsho oluncane lungenza umthelela omkhulu.

Ukufunda ngokucophelela amalebula okunomsoco kungenye into okumele yenziwe, ngoba kunamagama ahlukene angaphezu kuka-50 kashukela asetshenziswa emikhiqizweni yokudla. Ukufunda ukuzibona kuyisinyathelo sokuqala sokunciphisa ukusetshenziswa kwakho.

Ngokujabulisayo, kunezindlela eziningi zokunciphisa ushukela ngenkathi usajabulela ukudla okunambithekayo nokunomsoco, ngakho-ke akudingeki uzizwe uphucwa okuthile.

Ukudla ushukela omncane ongeziwe kunganciphisa ubungozi besifo sikashukela, njengoba nokudla okunothe ngezithelo, imifino nekhofi okunotshwala obulinganiselwe.

Okusemqoka

Inani elithe xaxa likashukela abengeziwe liye lahlanganiswa nobungozi obukhuphukile besifo sikashukela sohlobo lwe-2, mhlawumbe ngenxa yemiphumela emibi esibindini kanye nengozi enkulu yokukhuluphala.

Ushukela wemvelo onjengalowo otholakala kwizithelo nemifino awuxhunyaniswa nengozi yesifo sikashukela - kanti ubumnandi bokufakelwa bukhona.

Ngaphezu kokusetshenziswa kukashukela, ikhwalithi yokudla isiyonke, isisindo somzimba, ikhwalithi yokulala, ukuzivocavoca kanye nezakhi zofuzo konke kunendima ekuthuthukiseni lesi sifo.

Ukudla ukudla okunothe izithelo, imifino, amantongomane kanye nekhofi, ukuphuza utshwala ngokulinganisela, ukugcina isisindo somzimba esinempilo nokuzivocavoca njalo kungasiza ekunciphiseni ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Le mikhiqizo iqukethe inani elikhulu le-sucrose ne-fructose futhi ithathwa njengemithombo kashukela owengeziwe lapho isetshenziswa ekuphekeni.

Amanye ama-sweeteners amaningi, athengiswa "njengemvelo", nawo kufanele abhekwe njengoshukela owengeziwe. Lokhu kufaka phakathi isiraphu ye-agave, ushukela kakhukhunathi noshukela kamoba, ukubala ezimbalwa.

Ngakho-ke, kufanele zisetshenziswe ngokulinganisela njengawo wonke ushukela ongeziwe, okwenza kahle kube ngaphansi kuka-10% wama-calories akho ansuku zonke ().

Ngenkathi ushukela ongeziwe uxhunyaniswe ngokuqinile nokukhula kwesifo sikashukela, ushukela wemvelo otholakala kwizithelo nemifino ephelele awunamphumela ofanayo.

Ngabe Izithasiselo Zokwenziwa Zandisa Ubungozi Besifo Sikashukela?

Okokunandisa okokuzenzela kuyizinto ezenziwe ngabantu, izinto ezinambitheka kamnandi ezingakwazi ukuhlanganiswa nabantu ukuze zithole amandla. Njengalokhu, banikela ngobumnandi ngaphandle kwama-calories.

Yize okokunandisa okufakelwayo kunganyusi amazinga kashukela egazi, kusalokhu kuxhunywe ekukhuleni kwe-insulin ukumelana nohlobo 2 sikashukela ().

Ukuphuza ikani elilodwa nje kuphela le-soda yokudla ngosuku kuhlotshaniswe ne-25-67% yengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, uma kuqhathaniswa nokungaphuzi nhlobo i-soda yokudla (,).

Akucaci ukuthi kungani amaswidi okufakelwa enyusa ubungozi besifo sikashukela, kepha kunezinhlobonhlobo zemibono.

Omunye umcabango ukuthi imikhiqizo enziwe ngobumnandi yandisa izifiso zokudla okunambitheka, okuholela ekusetshenzisweni okuphezulu koshukela nokuzuza kwesisindo, okwandisa ubungozi besifo sikashukela ().

Omunye umqondo ngukuthi amaswidi okwenziwa aphazamisa amandla omzimba wakho wokunxephezela kahle amakhalori asetshenziswe kushukela ngoba ubuchopho bakho buhlobanisa ukunambitheka okumnandi nama-calories ayi-zero ().

Olunye ucwaningo luthole ukuthi okokunandisa okufakelwayo kungashintsha uhlobo nenombolo yamagciwane ahlala kukholoni yakho, okungaba nomthelela ekungabekezelelaneni kwe-glucose, ukuzuza kwesisindo kanye nesifo sikashukela ().

Ngenkathi kubonakala kunesixhumanisi phakathi kwamaswidi okufakelwa nesifo sikashukela, ucwaningo oluningi luyadingeka ukuqonda kahle ukuthi ahlobene kanjani.

Ngenkathi ukudla neziphuzo ezenziwe ngobumnandi kungaqukethe ushukela namakhalori ambalwa kunezinye izindlela ezinoshukela-ushukela, zisaxhunyaniswa nokwakhiwa kwesifo sikashukela. Ucwaningo oluningi luyadingeka ukuqonda ukuthi kungani.

Ezinye Izici Zengozi Yesifo Sikashukela

Ngenkathi ukusebenzisa ushukela omningi owengeziwe kuxhunyaniswa nobungozi obukhulayo besifo sikashukela, ezinye izinto eziningi ziyadlalwa, njenge:

• Isisindo somzimba: Ucwaningo lukhombisa ukuthi ukukhuluphala ngokweqile kungenye yezimbangela ezinkulu zobungozi besifo sikashukela sohlobo 2 kepha ukwehla nje ngo-5-10% wesisindo somzimba kunganciphisa ubungozi ().
• Ukuzivocavoca umzimba: Abantu abaphila impilo yokuzihlalela banengozi ephindwe kabili yokuhlaselwa yisifo sikashukela sohlobo 2 uma kuqhathaniswa nalabo asebenzayo. Imizuzu nje eyi-150 ngeviki yokusebenza ngokulingene inganciphisa ubungozi (,).
• Ukubhema: Ukubhema osikilidi abangama-20 noma ngaphezulu ngosuku ngaphezu kokuphindeka kabili kwengozi yakho yesifo sikashukela, kodwa ukuyeka ukuyeka kuletha ingozi cishe emuva emuva kokujwayelekile ().
• I-apnea yokulala: I-apnea yokulala, okuyisimo lapho ukuphefumula kuvinjelwe khona ebusuku, kuyingcuphe eyingqayizivele yesifo sikashukela (,).
• Izakhi zofuzo: Ingcuphe yokuba nesifo sikashukela sohlobo lwesibili ingama-40% uma omunye wabazali bakho enaso futhi ecishe ibe ngama-70% uma bobabili abazali benaso - kusikisela ukuxhumana kofuzo ().

Ngenkathi ukudla ushukela kungathonya ubungozi besifo sikashukela, kukude kuphela kwento ebambe iqhaza. Okunye ukudla, indlela yokuphila kanye nezici zofuzo nakho kudlala indima.

Ungadla Kanjani Ukwehlisa Ubungozi Bakho Sikashukela

Ngaphezu kokunciphisa ushukela owengeziwe, kunezinye izinguquko eziningi zokudla ongazenza ukunciphisa ubungozi besifo sikashukela:

• Landela ukudla kokudla okuphelele: Ukudla okunothile ngamantongomane, izithelo, imifino nezinhlamvu ezigcwele kuye kwaxhunyaniswa nokwehla kwengozi yesifo sikashukela (,,).
• Phuza ikhofi: Ukuphuza ikhofi kunganciphisa ubungozi besifo sikashukela sohlobo 2. Indebe ngayinye yansuku zonke ihlotshaniswa nengozi ephansi engu-7% yesifo sikashukela ().
• Yidla imifino eluhlaza. Ukudla ukudla okunothile ngemifino eluhlaza okotshani kuye kwaxhunyaniswa nengozi ephansi ka-14% yesifo sikashukela ().
• Phuza utshwala ngokulinganisela: Ukusetshenziswa kotshwala okumaphakathi - okuchazwa njengeziphuzo ezingaba ngu-0.5-3.5 ngosuku - kuxhunyaniswe nengozi engaba ngu-30% engaphansi yesifo sikashukela, uma kuqhathaniswa nokuyeka ngokuphelele noma ukuphuza kakhulu ().

Uma ukunciphisa ukuphuza kwakho ushukela owengeziwe kuzwakala kukhungathekisa, ungaqala ngokumane unciphise ukuphuza kwakho iziphuzo ezinoshukela, okuwumthombo oyinhloko woshukela abengeziwe ekudleni okujwayelekile kwaseMelika ().

Lolu shintsho oluncane lungenza umthelela omkhulu.

Ukufunda ngokucophelela amalebula okunomsoco kungenye into okumele yenziwe, ngoba kunamagama ahlukene angaphezu kuka-50 kashukela asetshenziswa emikhiqizweni yokudla. Ukufunda ukuzibona kuyisinyathelo sokuqala sokunciphisa ukusetshenziswa kwakho.

Ngokujabulisayo, kunezindlela eziningi zokunciphisa ushukela ngenkathi usajabulela ukudla okunambithekayo nokunomsoco, ngakho-ke akudingeki uzizwe uphucwa okuthile.

Ukudla ushukela omncane ongeziwe kunganciphisa ubungozi besifo sikashukela, njengoba nokudla okunothe ngezithelo, imifino nekhofi okunotshwala obulinganiselwe.

Okusemqoka

Inani elithe xaxa likashukela abengeziwe liye lahlanganiswa nobungozi obukhuphukile besifo sikashukela sohlobo lwe-2, mhlawumbe ngenxa yemiphumela emibi esibindini kanye nengozi enkulu yokukhuluphala.

Ushukela wemvelo onjengalowo otholakala kwizithelo nemifino awuxhunyaniswa nengozi yesifo sikashukela - kanti ubumnandi bokufakelwa bukhona.

Ngaphezu kokusetshenziswa kukashukela, ikhwalithi yokudla isiyonke, isisindo somzimba, ikhwalithi yokulala, ukuzivocavoca kanye nezakhi zofuzo konke kunendima ekuthuthukiseni lesi sifo.

Ukudla ukudla okunothe izithelo, imifino, amantongomane kanye nekhofi, ukuphuza utshwala ngokulinganisela, ukugcina isisindo somzimba esinempilo nokuzivocavoca njalo kungasiza ekunciphiseni ubungozi bohlobo lwesifo sikashukela sohlobo 2.