Yini Engingayidla Uma Nginesifo Sikashukela Sokukhulelwa? Uhlu lokudla nokuningi

-Delile

• Siyini isifo sikashukela sokukhulelwa?
• Yikuphi ukudla okufanele ukudle?
• Ukudla okuyisisekelo okunempilo
• Izakhamzimba
• Ungadla futhi udle
• Kuthiwani ngezithelo?
• Yikuphi ukudla okufanele ukugweme?
• Yiziphi izinkinga?
• Selashwa kanjani isifo sikashukela sokukhulelwa?
• Ezinye izinyathelo zokukhulelwa okunempilo
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma utholwe unesifo sikashukela sokukhulelwa noma ukhathazekile ukuthi kungaba yinto ekukhulelweni kwakho, mhlawumbe unemibuzo eminingi futhi awuwedwa neze.

Ngokujabulisayo, isifo sikashukela sokukhulelwa singaphathwa ngokudla nokuzivocavoca kuphela, futhi akusho ukuthi ngeke ube nokukhulelwa okunempilo.

Ake sikhulume ngesifo sikashukela sokukhulelwa, ukuthi siphathwa kanjani, nokuthi yini ongayenza ukusiza ukubhekana nakho ngokudla okulungile nomsebenzi.

Siyini isifo sikashukela sokukhulelwa?

Isifo sikashukela sokukhulelwa yisifo sikashukela esenzeka kuphela kubantu abakhulelwe. Lokho kusho ukuthi awukwazi ukuthola isifo sikashukela sokukhulelwa ngaphandle uma ukhulelwe.

Isifo sikashukela sokukhulelwa sichazwa njengoshukela ophakeme wegazi okhula ngesikhathi noma uqala ukubonwa ngesikhathi sokukhulelwa.

Ngesikhathi sokukhulelwa, indlela umzimba wakho osebenzisa ngayo i-insulin iyashintsha. I-insulin yihomoni evumela amaseli akho ukuthi amunce futhi asebenzise i-glucose, noma ushukela, ukuthola amandla.

Ngokwemvelo uzomelana kakhulu ne-insulin uma ukhulelwe ukusiza ukunikeza ingane yakho i-glucose ethe xaxa.

Kwabanye abantu, le nqubo ayilungile futhi umzimba wakho uyayeka ukuphendula i-insulin noma awenzi i-insulin eyanele ukukunika ushukela owudingayo. Uma lokho kwenzeka, uzoba noshukela omningi egazini lakho. Lokho kudala isifo sikashukela sokukhulelwa.

Yikuphi ukudla okufanele ukudle?

Ukudla okuyisisekelo okunempilo

• Yidla amaprotheni ngakho konke ukudla.
• Faka izithelo nemifino yansuku zonke ekudleni kwakho.
• Nciphisa noma ugweme ukudla okusetshenzisiwe.
• Naka osayizi bezingxenye ukugwema ukudla ngokweqile.

Uma unesifo sikashukela sokukhulelwa, ukugcina ukudla okunempilo, nokulinganisela kungakusiza ukuphatha izimpawu zakho ngaphandle kokudinga imithi.

Ngokuvamile, ukudla kwakho kufanele kubandakanye amaprotheni kanye nokuhlanganiswa okulungile kwama-carbohydrate namafutha. Ama-carbohydrate amaningi kakhulu angaholela kuma-spikes kushukela wegazi lakho.

Uma ufisa ubuhle obuthile be-carb-y, qiniseka ukuthi luhlobo oluhle, oluyinkimbinkimbi - cabanga ngemidumba, okusanhlamvu okuphelele, kanye nemifino enesitashi njengamazambane nobhatashi.

Uma kutholakala ukuthi unesifo sikashukela sokukhulelwa noma usengozini yokuhlaselwa yisifo sikashukela sokukhulelwa, buza udokotela wakho ngokusebenza nodokotela obhalisiwe onakekela isifo sikashukela sokukhulelwa noma umsoco ngesikhathi sokukhulelwa.

Ingcweti yokudla kungakusiza uhlele ukudla kwakho futhi uqhamuke nohlelo lokudla oluzokugcina wena nengane yakho niphilile ngokudla enikuthandayo.

Izakhamzimba

Hlela ukusungula ukudla kwakho kuzungeze amaprotheni, amafutha anempilo, kanye nefayibha. Faka ukudla okuningi okusha futhi ubeke umkhawulo ekudleni kwakho okusetshenzisiwe.

Lezo zifiso zaseFrance zingaba nzima ukumelana nazo, ngakho-ke phokophela ukugcina ezinye izindlela ezinempilo ezizungeze indlu lapho kuthanda khona izinkanuko. Ngaphezu kwalokho, ukugcwalisa ekukhetheni okusuthisayo njengokudla okunothile kwamaprotheni kungakusiza ukuthi uhlale unelisekile ngakho mancane amathuba okuthi ufise izinto ezinomsoco omncane.

Yize ukubekezelelana kwe-carbohydrate kungahluka kakhulu kubantu abakhulelwe abanesifo sikashukela sokukhulelwa, kukhombisa ukuthi ukudla okunikeza amakhalori aphelele kusuka kuma-carbohydrate ngokuvamile kulungele ukukhuthaza ukulawula ushukela osegazini.

Kodwa-ke, khumbula ukuthi izidingo zakho ze-carb nokubekezelelana kucacile kuwe. Bancike ezintweni ezifana nokusetshenziswa kwemithi, isisindo somzimba, nokulawulwa kukashukela egazini.

Sebenza nethimba lakho lokunakekelwa kwezempilo, kufaka phakathi udokotela wakho nodokotela obhalisiwe wezokudla, ukuze nibe necebo lokukhuthaza ukulawula kahle ushukela egazini ngesikhathi sokukhulelwa esifanele izidingo zakho ngazinye.

Ungadla futhi udle

Ukudla okulula kungakuhle ukugcina amazinga kashukela egazini azinzile (kanye nokwanelisa lokho kuhlaselwa kokudla okulula kusihlwa!). Nazi izinketho ezimbalwa ezinempilo zokudla okulula nokudla uma unesifo sikashukela sokukhulelwa:

• Imifino emisha noma efriziwe. Imifino ingajatshulelwa iluhlaza, igazingiwe noma ifuthiswe. Ukuze uthole ukudla okugculisayo, bhanqa imifino eluhlaza nomthombo wamaprotheni onjenge-hummus noma ushizi.
• Ama-veggie omelets enziwe ngamaqanda aphelele noma amaqanda amhlophe. Amaqanda aphelele awumthombo omuhle wezakhi eziningi ngenkathi amaqanda amhlophe enikeza kakhulu amaprotheni.
• I-oatmeal enqunywe ngensimbi ifakwe imbewu yamathanga, ukhukhunathi ongenashukela namajikijolo.
• Izithelo ezintsha ezibhanqiwe nedlanzana lamantongomane noma isipuni sikabhotela wamantongomane.
• I-Turkey noma amabele enkukhu. Ungesabi ukudla isikhumba!
• Izinhlanzi ezibhakiwe, ikakhulukazi izinhlanzi ezinamafutha njenge-salmon ne-trout.
• Ubhontshisi wamazambane amnandi one-avocado ecubuziwe notamatisi we-cherry.
• I-yogurt yamaGreek engafakwanga ushukela enezinhlamvu zikabhekilanga, isinamoni, ne-apula eliqoshiwe.

Futhi, zama lezi zokupheka zokudla okulula kanye nesifo sikashukela.

Kuthiwani ngezithelo?

Yebo, usengadla izithelo uma unesifo sikashukela sokukhulelwa. Uzodinga nje ukuyidla ngokulinganisela. Uma ukhathazekile, noma ufuna usizo lokugcina ithrekhi yama-carbs afakiwe kwizithelo ongathanda ukuzidla, khuluma nodokotela wezokudla obhalisiwe. (Futhi, izidingo zakho ze-carb nokubekezelelana zihlukile kuwe!)

Amajikijolo ayisinqumo esihle kakhulu njengoba enoshukela ophansi futhi anefayibha ephezulu, ngakho-ke lungela ukuwabeka bese uwaphonsa ku-smoothie, kwi-yogurt ethile, noma ngaphezulu kwe-oatmeal egcwele okusanhlamvu. Zama ukuwaqandisa ukuze uthole ukuqhuma okwengeziwe.

Nazi izinhlobo eziyisikhombisa zezithelo ongazizama ngesikhathi sokukhulelwa.

Yikuphi ukudla okufanele ukugweme?

Akumnandi ukugwema okunye kokudla okuthandayo, kepha kunezinye izindlela eziningi ze-delish. Uzofuna ukugwema ukudla okusetshenzwe kakhulu, njengesinkwa esimhlophe, futhi, ngokuvamile, noma yini enoshukela omningi.

Isibonelo, uzofuna ukuqiniseka ukugwema okulandelayo:

• ukudla okusheshayo
• iziphuzo ezidakayo
• izimpahla ezibhakiwe, njengama-muffin, ama-donuts, noma amakhekhe
• ukudla okuthosiwe
• iziphuzo ezinoshukela, njengesoda, ujusi, neziphuzo ezinoshukela
• uswidi
• ukudla okunesitashi kakhulu, njenge-pasta emhlophe nelayisi elimhlophe
• okusanhlamvu okunoshukela, imigoqo ye-granola enoshukela, nama-oatmeals anoshukela

Uma ungaqiniseki, buza umhlinzeki wakho wezokunakekelwa kwezempilo mayelana nokudla ovame ukukudla. Bangakusiza ukuthi ubone ukuthi yini okufanele uyigweme futhi bakunikeze ezinye izindlela ezizokugcina wanelisekile.

Yiziphi izinkinga?

Isifo sikashukela sokukhulelwa singabangela ukukhathazeka kokubili wena nomntwana, kodwa ungasivumeli sikwenze ukhathazeke. Nazi ezinye zezinkinga ongahlangabezana nazo ezingagwenywa ngokuphatha impilo yakho nodokotela wakho.

I-glucose eyengeziwe emzimbeni wakho ingenza ingane yakho ikhuluphale. Ingane enkulu ikubeka engcupheni yokuthola ukubeletha okunzima kakhulu ngoba:

• amahlombe engane angabhajwa
• ungopha kakhulu
• ingane ingaba nobunzima bokugcina ushukela wayo wegazi uzinzile ngemuva kokuzalwa

Isifo sikashukela sokukhulelwa nakho kwandisa ingozi yokuba nomfutho wegazi ophakeme ngesikhathi ukhulelwe.

Ezimweni eziningi, isifo sikashukela sokukhulelwa siyanyamalala ngemuva kokuzalwa kwengane yakho. Kodwa-ke, kwabanye abantu, ushukela ophakeme wegazi ungaqhubeka ngemuva kokukhulelwa. Lokhu kubizwa ngokuthi yi-type 2 diabetes.

Ukuba nesifo sikashukela sokukhulelwa kukubeka engcupheni yokuthola isifo sikashukela kamuva empilweni, futhi. Nobabili nengane yakho niyohlolelwa isifo sikashukela ngemuva kokuzalwa.

Ukuze uqiniseke ukuthi unciphisa ingozi yakho yezinkinga, khuluma nodokotela wakho mayelana nokunakekelwa okuqhubekayo ngaphambi nangemva kokuzalwa kwengane.

Selashwa kanjani isifo sikashukela sokukhulelwa?

Ukwelashwa kwesifo sikashukela sokukhulelwa kuncike emazingeni eglucose egazini lakho.

Ezimweni eziningi, isifo sikashukela sokukhulelwa singelashwa ngokudla nokuzivocavoca kuphela. Kwezinye izimo, kungadingeka ukuthi uthathe imishanguzo yomlomo efana ne-metformin (Glucophage, Glumetza) noma i-insulin ejojowewe ukuze wehlise ushukela wegazi.

Ezinye izinyathelo zokukhulelwa okunempilo

Akukhona nje ukudla kukodwa okungakusiza uhlale uphilile ngesifo sikashukela sokukhulelwa. Ngaphezu kokugcina ukudla okunomsoco, kunezinye izinto ongazenza ukuze ukhulelwe okunempilo:

• Vocavoca umzimba njalo. Hlela okungenani imizuzu engama-30 yokuzivocavoca izinsuku ezinhlanu ngesonto. Ungesabi ukufaka imisebenzi enhlobonhlobo, kokubili impilo yakho nenjabulo. Mane ukhumbule ukukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukuzivocavoca okusha (uma kwenzeka uthola isifiso sokuqala ukupaka!).
• Ungeqi ukudla. Ukuze ulawule amazinga kashukela egazini lakho, zihlose ukudla okweqile noma ukudla njalo emahoreni amathathu noma ngaphezulu. Ukudla ukudla okunomsoco njalo kungakusiza ukuthi uhlale usuthi futhi uzinzise amazinga kashukela egazini.
• Thatha amavithamini akho abeletha, kufaka phakathi noma yimaphi ama-probiotic, uma enconywa udokotela wakho.
• Bonana nodokotela wakho kaningi njengoba bencoma - bafuna ube nempilo.

Thenga amavithamini angaphambi kokubeletha.

Okubalulekile

Uma kutholakala ukuthi unesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa, yazi ukuthi ngokudla okulungile nokuzivocavoca umzimba, ungakhulelwa okunempilo, ukubeletha nokubeletha.

Khuluma nodokotela wakho ngenhlanganisela elungile yokudla okunempilo, ukuzivocavoca umzimba ongakujabulela, nezindlela ezinconyiwe zokwelashwa ukuzigcina wena nomntanakho niphilile futhi niqinile.