Ukudla okulungile kwama-Prediabetes

-Delile

• Ukudla kuhlobene kanjani nama-prediabetes
• Ukudla okunempilo
• Buka ama-carbs anenkomba ye-glycemic
• Ukulawulwa kwengxenye
• Ukudla ukudla okunothe kakhulu
• Sika iziphuzo ezinoshukela
• Phuza utshwala ngokulinganisela
• Yidla inyama engenamafutha
• Ukuphuza amanzi amaningi
• Ukuzivocavoca kanye nokudla kuyahambisana
• Ukwephula uchungechunge lwama-prediabetes

Yini ama-prediabetes?

Ukuxilongwa kwe-prediabetes kungaba okushaqisayo. Lesi simo sibonakala ngoshukela ophakeme ngokungajwayelekile wegazi (i-glucose) kaningi ngenxa yokumelana ne-insulin. Lesi yisimo lapho umzimba ungayisebenzisi kahle i-insulin. Ngokuvamile kuyisandulela ukuthayipha isifo sikashukela sesi-2.

Ngokusho komtholampilo iMayo, abantu abane-prediabetes basengozini enkulu yokuba nesifo sikashukela sohlobo lwesibili. Ngama-prediabetes, ungahle ube sengcupheni yokuhlaselwa yisifo senhliziyo.

Kodwa-ke, ukuxilongwa kwe-prediabetes akusho ukuthi nakanjani uzothola uhlobo lwesifo sikashukela sohlobo 2. Isihluthulelo ukungenelela kusenesikhathi - ukukhipha ushukela egazini lakho ebangeni lama-prediabetes. Ukudla kwakho kubalulekile, futhi udinga ukwazi uhlobo lokudla okufanele uludle.

Ukudla kuhlobene kanjani nama-prediabetes

Kunezici eziningi ezandisa ubungozi kuma-prediabetes. Izakhi zofuzo zingadlala indima, ikakhulukazi uma isifo sikashukela sigijima emndenini wakho. Kodwa-ke, ezinye izinto zidlala indima enkulu ekwakhiweni kwezifo. Ukungasebenzi nokungakhuluphali kungezinye zezinto ezingaba yingozi.

Kuma-prediabetes, ushukela ovela ekudleni uqala ukwakha egazini lakho ngoba i-insulin ayikwazi ukukuhambisa kalula kumaseli akho.

Abantu bacabanga nge-carbohydrate njengesikhubekiso esidala ama-prediabetes, kepha inani nohlobo lwama-carbohydrate asetshenziswa esidlweni yikho okuthonya ushukela wegazi. Ukudla okugcwele ama-carbohydrate acwengisisiwe nacutshunguliwe agaya ngokushesha kungadala izipikisi eziphakeme kushukela wegazi.

Kubantu abaningi abane-prediabetes, umzimba unenkinga enzima yokwehlisa amazinga kashukela egazini ngemuva kokudla. Ukugwema ama-spikes kashukela egazini ngokubuka ukudla kwakho kwe-carbohydrate kungasiza.

Uma udla ama-calories amaningi kunalokho okudingwa ngumzimba wakho, agcinwa njengamafutha. Lokhu kungadala ukuthi ukhuluphale. Amafutha omzimba, ikakhulukazi azungeze isisu, axhumene nokumelana ne-insulin. Lokhu kuchaza ukuthi kungani abantu abaningi abane-prediabetes futhi bekhuluphele ngokweqile.

Ukudla okunempilo

Awukwazi ukulawula zonke izinto ezinobungozi kuma-prediabetes, kepha ezinye zingancishiswa. Izinguquko zokuphila zingakusiza ugcine amazinga kashukela alinganiselayo futhi uhlale ebangeni lesisindo esinempilo.

Buka ama-carbs anenkomba ye-glycemic

Inkomba ye-glycemic (GI) iyithuluzi ongalisebenzisa ukuthola ukuthi ukudla okuthile kungaluthinta kanjani ushukela wegazi lakho.

Ukudla okuphezulu kwi-GI kuzokhuphula ushukela wegazi ngokushesha. Ukudla okukleliswe ezansi esikalini kunethonya elincane ku-spike kashukela wakho wegazi. Ukudla okune-fiber ephezulu kuphansi ku-GI. Ukudla okucutshungulwayo, okucwengisisiwe, nokungenayo i-fiber nezakhamzimba kubhalisa phezulu ku-GI.

Ama-carbohydrate acwengekile aphakeme ku-GI. Le yimikhiqizo yokusanhlamvu egaya ngokushesha esiswini sakho. Izibonelo yisinkwa esimhlophe, amazambane e-russet, nelayisi elimhlophe, kanye nesoda nejusi. Nciphisa lokhu kudla lapho kungenzeka uma une-prediabetes.

Ukudla okuphakathi nendawo ku-GI kulungile ukukudla. Izibonelo zifaka isinkwa sikakolweni ophelele nelayisi elinsundu. Noma kunjalo, azizinhle njengokudla okuba sezingeni eliphansi ku-GI.

Ukudla okuphansi ku-GI kungcono kakhulu kushukela wakho wegazi. Faka izinto ezilandelayo ekudleni kwakho:

• i-oats-cut oats (hhayi i-oatmeal esheshayo)
• isinkwa sikakolweni esigayiwe ngamatshe
• imifino engenasitashi, njengezinqathe nemifino yasensimini
• ubhontshisi
• ubhatata
• ukolweni
• i-pasta (mhlawumbe ukolweni ophelele)

Amalebula okudla nokondleka awembuli i-GI yento enikeziwe. Esikhundleni salokho qaphela okuqukethwe kwe-fiber okusohlwini lwelebula ukusiza ukunquma izinga le-GI yokudla.

Khumbula ukunciphisa ukugcwala kwamafutha ukuze unciphise amathuba okuba ne-cholesterol ephezulu nesifo senhliziyo, kanye nama-prediabetes.

Ukudla ukudla okuxubile kuyindlela enhle yokwehlisa i-GI enikezwe ukudla. Isibonelo, uma uhlela ukudla ilayisi elimhlophe, engeza imifino kanye nenkukhu ukubambezela ukugayeka kokudla okusanhlamvu futhi unciphise izipikisi.

Ukulawulwa kwengxenye

Ukulawulwa kwesabelo esihle kungagcina ukudla kwakho ku-GI ephansi. Lokhu kusho ukuthi ulinganisela inani lokudla okudlayo. Imvamisa, izingxenye e-United States zikhulu kakhulu kunosayizi ohlosiwe wokuphaka. Usayizi wokuphaka i-bagel uvame ukuba yingxenye eyodwa, kepha abantu abaningi badla i-bagel yonke.

Amalebula okudla angakusiza ukunquma ukuthi udla malini. Ilebuli izobala ama-calories, amafutha, ama-carbohydrate, nolunye ulwazi lokudla okunikezwayo okuthile.

Uma udla ngaphezu kokuphakelayo okusohlwini, kubalulekile ukuqonda ukuthi lokho kuzolithinta kanjani inani lokudla okunempilo. Ukudla kungaba nama-gramu angama-20 we-carbohydrate nama-calories ayi-150 ngokudla ngakunye. Kepha uma unezinsiza ezimbili, udle amagremu angama-40 we-carbohydrate nama-calories angama-300.

Ukuqeda ama-carbohydrate ngokuphelele akudingekile. Ucwaningo lwakamuva lukhombisile ukuthi ukudla okuphansi kwe-carb (ngaphansi kwamaphesenti ama-40 carbs) kuhlotshaniswa nokwanda kwengozi yokufa kwabantu njengokudla okuphezulu kwe-carbohydrate (okungaphezulu kwamaphesenti ama-70 we-carbs).

Ucwaningo luthole ubungozi obuncane obubonwe lapho kudliwa ama-carbohydrate angamaphesenti angama-50 kuya kwangu-55 ngosuku. Ekudleni kwama-kilojoule ayi-1600, lokhu kungalingana nama-gramu angama-200 ama-carbohydrate nsuku zonke. Ukusabalalisa ukudla ngokulinganayo usuku lonke kungcono kakhulu.

Lokhu kuhambisana neNational Institutes of Health kanye nesincomo seMayo Clinic samaphesenti angama-45 kuya kwangama-65 wamakhalori avela kuma-carbohydrate nsuku zonke. Izidingo zomuntu ngamunye ze-carbohydrate zizohluka ngokuya ngesiqu somuntu nangezinga lomsebenzi.

Ukukhuluma nesazi sokudla ngezidingo ezithile kunconyiwe.

Enye yezindlela ezinhle kakhulu zokuphatha izingxenye ukuzijwayeza ukudla ngokudla okunengqondo. Yidla lapho ulambile. Yima lapho usuthi. Hlala, udle kancane. Gxila ekudleni nasekunambithekeni.

Ukudla ukudla okunothe kakhulu

I-Fiber inikeza izinzuzo eziningana. Kukusiza uzizwe ugcwele ngokwengeziwe, isikhathi eside. I-Fiber yengeza inqwaba ekudleni kwakho, okwenza ukuhamba kwamathumbu kube lula ukudlula.

Ukudla ukudla okune-fiber kungakwenza ungabi namathuba amaningi okudla ngokweqile. Futhi zikusiza ukuthi ugweme "ukuphahlazeka" okungavela ekudleni ukudla okunoshukela omningi. Lezi zinhlobo zokudla zivame ukukunika amandla amakhulu, kepha zikwenze uzizwe ukhathele kungekudala.

Izibonelo zokudla okuphezulu-fiber kufaka:

• ubhontshisi nemidumba
• izithelo nemifino enesikhumba esidliwayo
• izinkwa zokudla okusanhlamvu
• okusanhlamvu okuphelele, njenge-quinoa noma ibhali
• okusanhlamvu okuphelele
• ipasta kakolweni ephelele

Sika iziphuzo ezinoshukela

Ithini elilodwa, elinama-ounce ayi-12 lesoda lingaqukatha amagremu angama-45 ama-carbohydrate. Leyo nombolo yi-carbohydrate enconyiwe ekhonza ukudla kwabesifazane abanesifo sikashukela.

Ama-sodas aneshukela anikezela kuphela ama-calories angenalutho ahumusha kuma-carbohydrate asheshayo. Amanzi kuyisinqumo esingcono sokucima ukoma kwakho.

Phuza utshwala ngokulinganisela

Ukulinganisela kungumthetho onempilo okufanele uphile ngawo ezimweni eziningi. Ukuphuza utshwala akuhlukile. Iziphuzo eziningi ezidakayo zidambisa amanzi emzimbeni. Amanye ama-cocktails angaqukatha amazinga aphezulu kashukela angakhipha ushukela wegazi lakho.

Ngokusho kwalaba, abesifazane kufanele baphuze isiphuzo esisodwa ngosuku, kuyilapho abesilisa kufanele bazinqumele iziphuzo ezingaphezu kwezimbili ngosuku.

Iziphuzo zokuphuza ziphathelene nokulawulwa kwesabelo. Okulandelayo yizilinganiso zesiphuzo esisodwa esimaphakathi:

• Ibhodlela elilodwa likabhiya (ama-ounces ayi-12 amanzi)
• 1 ingilazi yewayini (ama-ounces ama-5 amanzi)
• Ukudutshulwa okukodwa kwemimoya e-distilled, njenge-gin, i-vodka, noma i-whisky (1.5 ama-ounces amanzi)

Gcina isiphuzo sakho silula ngangokunokwenzeka. Gwema ukufaka iziphuzo ezinoshukela noma ugologo. Gcina ingilazi yamanzi eduzane ongaphuza kuyo ukuvimbela ukoma.

Yidla inyama engenamafutha

Inyama ayinayo i-carbohydrate, kodwa ingaba umthombo obalulekile wamafutha agcwele ekudleni kwakho. Ukudla inyama enamafutha amaningi kungaholela emazingeni aphezulu e-cholesterol.

Uma une-prediabetes, ukudla okunamafutha agcwele kanye namafutha angadluliselwa kungasiza ekunciphiseni ubungozi besifo senhliziyo. Kunconywa ukuthi ugweme ukusikwa kwenyama ngamafutha noma isikhumba esibonakalayo.

Khetha imithombo yamaprotheni njengokulandelayo:

• inkukhu ngaphandle kwesikhumba
• amaqanda esikhundleni noma amaqanda abamhlophe
• ubhontshisi nemidumba
• imikhiqizo yesoya, efana ne-tofu ne-tempeh
• izinhlanzi, njenge-cod, i-flounder, i-haddock, i-halibut, i-tuna, noma i-trout
• ukusikwa kwenkomo okunamafutha, okufana ne-flank steak, i-ground round, i-tenderloin, nokuwosa ngamafutha asikiwe
• izimbaza, njenge-crab, lobster, shrimp noma scallops
• turkey ngaphandle kwesikhumba
• i-yogurt yamafutha aphansi

Ukusikeka okunciphile kakhulu kwenyama kunamafutha angaba ngu-0 kuye ku-1 nama-khalori angama-35 ngehora elilodwa. Izinketho zenyama enamafutha aphezulu, njengama-spareribs, angaba nama-gram angaphezu kwama-7 wamafutha nama-calories ayi-100 nge-ounce.

Ukuphuza amanzi amaningi

Amanzi ayingxenye ebalulekile yanoma yikuphi ukudla okunempilo. Phuza amanzi anele usuku ngalunye ukuze ungaphelelwa amanzi emzimbeni. Uma une-prediabetes, amanzi ayindlela enempilo kunama-sodas ashukela, ama-juice neziphuzo zamandla.

Inani lamanzi okufanele uphuze nsuku zonke lincike kubukhulu bomzimba wakho, izinga lomsebenzi, nesimo sezulu ohlala kuso.

Unganquma ukuthi uphuza amanzi anele yini ngokuqapha ivolumu yomchamo lapho uya khona. Futhi phawula umbala. Umchamo wakho kufanele uphuzi ngokukhanyayo.

Ukuzivocavoca kanye nokudla kuyahambisana

Ukuzivocavoca umzimba kuyingxenye yanoma iyiphi indlela yokuphila enempilo. Kubaluleke kakhulu kulabo abane-prediabetes.

Ukuntuleka kokuzivocavoca umzimba kuxhumene nokwanda kwe-insulin, ngokusho kweNational Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Ukuvivinya umzimba kubangela ukuba imisipha isebenzise i-glucose ukuthola amandla, futhi kwenze ukuthi amaseli asebenze kahle nge-insulin.

I-NIDDK incoma ukuzivocavoca izinsuku ezinhlanu ngesonto okungenani imizuzu engama-30. Ukuvivinya umzimba akudingeki kube nzima noma kube yinkimbinkimbi ngokweqile. Ukuhamba, ukudansa, ukugibela ibhayisikili, ukuthatha ikilasi lokuzivocavoca, noma ukuthola omunye umsebenzi owuthandayo kuyizibonelo zomsebenzi womzimba.

Ukwephula uchungechunge lwama-prediabetes

Isilinganiso sokuthi abantu abadala base-U.S. Abazizigidi ezingama-84 bane-prediabetes. Mhlawumbe okunye okuphathelene nokuthi amaphesenti angama-90 abazi ukuthi banesimo.

Ukungenelela kwezokwelapha kusenesikhathi kubalulekile ukuze ubambe lesi simo ngaphambi kokuthi siphenduke isifo sikashukela sohlobo 2. Uma utholwe une-prediabetes, wena nodokotela wakho ningakha uhlelo lokudla oluzosiza.