Unganciphisa kanjani ushukela wegazi kushukela. Ukudla kwehlisa ushukela

Kuleli khasi, uzofunda ukuthi wehlisa kanjani ushukela wegazi ngohlobo 1 nesifo sikashukela 2, futhi wehlise nomfutho wegazi wakho ube ojwayelekile ngokudla okumnandi nokwanelisayo kwe-carbohydrate ephansi. Lokhu kungenye yezinto eziphambili kuwebhusayithi yethu. Ishintsha izimpilo zezigidi zabantu abanesifo sikashukela, futhi ingashintsha eyakho. Ngoba lapho ushukela wakho wegazi uhlale uzinzile, impilo yakho izothuthuka, futhi nezinkinga ezinesifo sikashukela zihle.

Le ndatshana nayo yenzelwe abantu abangenaso isifo sikashukela, kepha banenkinga - umfutho wegazi ophezulu ohambisana nokukhuluphala ngokweqile noma ukukhuluphala ngokweqile emtholampilo. Abantu abanentshisekelo ekuvinjelweni kokuhlaselwa yisifo senhliziyo kanye nesifo sohlangothi bazokuthola kulusizo ukusebenzisa uhlu lokudla okuvinjelwe ekudleni okune-carbohydrate okukulesi sigaba nakulesi, kanye nohlu lokudla abakanconyelwayo ukuthi bakudle ukuze babuyisele ingcindezi yabo kokujwayelekile.

I-Hypertension + ukukhuluphala = ukubonakaliswa kwe-metabolic syndrome. Lokhu ukuphazamiseka kwe-metabolic okungalawulwa ngokudla okuphansi kwe-carbohydrate ukwehlisa umfutho wegazi ube okwejwayelekile. Uma i-metabolic syndrome ingalashwa. khona-ke iziguli eziningi ziba nesifo sikashukela sohlobo 2 eminyakeni edlule. Kuliqiniso, abanengi abaphili ukukubona, ngombana ukuhlaselwa yinhliziyo noma unhlangothi kubabulala ngaphambilini. Uma ufuna ukuqonda imbangela yomfutho wegazi ophakeme ukuze uwuphathe ngempumelelo, funda isihloko esithi "Insulin Resistance - Redened Cell Sensitivity to the Action of Insulin".

Sixoxe kafushane ngokudla okuphansi kwe-carb ekwelapheni umfutho wegazi ophakeme. Manje buyela esihlokweni esikhulu - ukuthi wehlisa kanjani ushukela wegazi ube usujwayelekile kuhlobo 1 bese uthayipha isifo sikashukela esingu-2.

Unganciphisa kanjani ushukela wegazi kushukela futhi ugcine ngokujwayelekile? Ukuze wenze lokhu, yidla ukudla okuvunyelwe ekudleni okuphansi kwe-carbohydrate, futhi ugweme ngokucophelela ukudla okungekho emthethweni.

Uma ufuna ukulawula ushukela wakho, kufanele ushintshele ekudleni okunama-carbohydrate amaningi, okuchazwe kabanzi lapha. Ayikho enye indlela. Ukudla okungokwesiko “okulinganiselayo” akukuvumeli ukuthi ulawule kahle ushukela wegazi, noma ngabe uzama kangakanani ukubala ngokunembile umthamo we-insulin kanye / noma amaphilisi. Ukudla okune-carbohydrate ephansi kuyindlela eyinhloko futhi edingeka ngokuphelele yazo zonke iziguli, kungakhathalekile ukuthi uluhlobo luni lwesifo sikashukela nokuthi unzima kangakanani.

Ngaphandle kokudla okune-carbohydrate ephansi, imiphumela yokwelashwa kwesifo sikashukela ikuziphi izimo ezidabukisayo, kodwa ngalo iba muhle, ngaphezu kwalokho, ngokushesha. Ushukela wegazi uqala ukwehla ngokujwayelekile ngemuva kwezinsuku ezingama-2-3, futhi empeleni lokhu kunjalo, futhi hhayi nje isithembiso sokukhangisa esilingayo. Kufanele nakanjani ulawule ukudla kwakho uma ufuna ukugwema izinkinga zesifo sikashukela.

Ukudla okunama-carbohydrate amaningi ekwelapheni isifo sikashukela sohlobo 1 nohlobo 2 kuyinto esemqoka isayithi lethu “eliyishumayezayo”. Uma uqala ukudla ngokwezincomo zethu, kuzoba ngokoqobo kuwe ukuthi ulondoloze ushukela omncane wegazi, njengabantu abanempilo, okungukuthi, kungabi ngaphezu kuka-5.3-6.0 mmol / l ngemuva kokudla. Sekuyisikhathi eside izazi ze-Endocrinologists zokwamukela kanye namakilasi “ezikoleni zesifo sikashukela” zichazela iziguli ezinesifo sikashukela ukuthi zingadla kanjani. Kepha uma baxhasa ukudla "okunokulinganisela", khona-ke lezi zincomo azigcini nje ngokungenamsebenzi, kepha ziyingozi ngempela.

Indlela yethu yokuthola ukondleka okwelaphayo kwama-carbohydrate metabolism imvamisa okuphambene nalokho okwamukelwa ngokuvamile. Izindaba ezimnandi ukuthi awudingi ukuthatha noma yini okholweni. Okokuqala, qiniseka ukuthi unayo imitha ye-glucose enembile (ukwenza kanjani lokhu). Bese ulinganisa ushukela wakho kaningi, ngesinye isikhathi wenze nokulawulwa ngokuphelele koshukela. Futhi uzobona ngokushesha ukuthi yikuphi ukudla kweshukela okunenzuzo futhi okuyingozi. Isihloko esilandelayo sibonisa imikhiqizo engavunyelwe futhi evunyelwe. Ngemuva kokubukeza lolu hlu, uzovuma ukuthi ukudla okune-carbohydrate ehlukahlukene kuhluka, kuyamnandi futhi kuyanelisa.

Funda le ndatshana ukuze uthole:

• indlela ephumelelayo yokwehlisa ushukela wegazi nokuthuthukisa impilo yakho;
• ukuthi ungayeka kanjani ukwesaba izinkinga zesifo sikashukela, futhi uma sebevele sebethuthukile, banciphise;
• abanye abanesifo sikashukela banempilo engcono ukwedlula ngisho ontanga yabo ngaphandle kwesifo sikashukela - bakwenza kanjani lokho?
• ukuthi ungayinqanda kanjani i-sugar spikes futhi unciphise amathuba we-hypoglycemia.

Yikuphi Ukudla okusiza ukwehlisa ushukela wegazi kushukela

Udokotela kungenzeka ukuthi ukweluleke ukuthi udle "ngokulingana". Ukulandela lezi zincomo kusho ukusebenzisa ama-carbohydrate amaningi ngendlela yamazambane, okusanhlamvu, izithelo, isinkwa esimnyama, njll. Usuvele wabona ukuthi lokhu kuholela ekushintshashisweni okukhulu ushukela wegazi. Zifana ne-rollercoaster. Futhi uma uzama ukwehlisa ushukela wegazi ube uvamile, khona-ke amacala e-hypoglycemia aya njalo. Ngohlobo 1 nesifo sikashukela sohlobo 2, siphakamisa ukuthi kugxile ekudleni okuqukethe amaprotheni namafutha emvelo anempilo, futhi kudle ama-carbohydrate amancane ngangokunokwenzeka. Ngoba yi-carbohydrate ekudleni kwakho ebangela ukuguquguquka kushukela wegazi. Ama-carbohydrate amancane owadingayo, kuzoba lula ukubuyisa ushukela kokujwayelekile bese ugcine kunjalo.

Manje kungakuhle ukufunda isihloko esithi “I-Insulin ne-Carbohydrate: Iqiniso Okufanele Ukwazi.”

Awudingi ukuthenga noma iziphi izithasiselo zokudla noma eminye imishanguzo. Yize amavithamini esifo sikashukela efiseleka kakhulu. Uma welashelwa ukuphazamiseka kwe-carbohydrate metabolism ngosizo lwamacwecwe anciphisa ushukela kanye / noma imijovo ye-insulin, khona-ke imithamo yalemithi izoncipha kaninginingi. Ungawehlisa ushukela wegazi futhi ulondoloze ngokuqinile eduze kwesilinganiso sabantu abaphilile. Ngohlobo 2 lwesifo sikashukela, kunethuba elikhulu lokuthi ungayishiya ngokuphelele i-insulin.

Kubalulekile! Okokuqala, qiniseka ukuthi unemitha yeglucose enembile ngempela.

Uma usebenzisa i-glucometer “eqamba amanga” kakhulu, zonke izindlela zokwelapha zizoba yize. Udinga ukuthola i-glucometer enembile ngazo zonke izindleko! Funda ngokuthi yiziphi izinkinga ngemilenze ezinesifo sikashukela futhi, ngokwesibonelo, ukuthi yini eholela kwisilonda sikashukela sohlelo lwezinzwa. Izindleko ze-glucometer kanye nemichilo yokuhlolwa kwayo “yizinto ezincane empilweni,” uma kuqhathaniswa nezinkinga ezibangela izinkinga zesifo sikashukela.

Ngemuva kwezinsuku ezingama-2-3, uzobona ukuthi ushukela wegazi usondela ngokujwayelekile. Ngemuva kwezinsuku ezimbalwa, impilo enhle izokhombisa ukuthi usesimweni esifanele. Futhi lapho, izinkinga ezingalapheki zizoqala ukuncipha. Kepha le yinqubo ende, kuthatha izinyanga neminyaka.

Unganquma kanjani ukuthi unamathela ekudleni okuphansi kwe-carbohydrate? Ukuphendula, umsizi wakho omuhle kakhulu imitha ye-glucose yekhwalithi. Kala ushukela wegazi izikhathi eziningana ngosuku - bese uzibonela. Lokhu kusebenza nakwezinye izindlela ezintsha zesifo sikashukela ofuna ukuzama. Imichilo yokuhlola ye-glucometer iyabiza, kepha imane nje iyizipena, uma kuqhathaniswa nezindleko zokwelapha izinkinga.

I-Low Carbohydrate Diet kanye Nezinkinga Zesifo Sikashukela

Into enzima kunazo zonke yilezo ziguli ezinesifo sikashukela ezakha izinkinga zezinso. Kucatshangwa ukuthi ezigabeni zokuqala zokulimala kwezinso ezinesifo sikashukela, ukuthuthukiswa kokuhluleka kwezinso kungavinjelwa ngokufaka ushukela egazini ngokudla okune-carbohydrate ephansi kancane. Kodwa uma i-nephropathy yesifo sikashukela isivele ifike esigabeni sekwephuzile (izinga lokuhlunga lama-glomerular ngaphansi kwama-40 ml / min), ke ukudla okune-carbohydrate ephansi kuyabhalwa. Funda isihloko esithi “Ukudla Izinso ezinesifo sikashukela.”

Ngo-Ephreli 2011, ucwaningo olusemthethweni lwaphela, okufakazele ukuthi ukudla okune-carbohydrate eningi kungabuyisela emuva ukwakhiwa kwesifo sikashukela. Yenziwa eMount Sinai Medical School, eNew York. Ungathola okuningi lapha (ngesiNgisi). Kuliqiniso, kumele kungezwe ukuthi lokhu kuhlolwa bekungakenziwa kubantu, kodwa kuze kube manje kumagundane kuphela.

Ungawehlisa kanjani ushukela wegazi ngokudla okuphansi kwe-carbohydrate

Ukwelashwa okusebenzayo kwesifo sikashukela sohlobo 1 nohlobo 2 kuy isu elivamile:

• Yidla ukudla okune-carbohydrate okuphansi.
• Imvamisa ukukala ushukela wakho, uchithe izinsuku ulawula ushukela wegazi, ungagcini emishinini yokuhlola yemitha.
• Qiniseka ukuthi ubamba iqhaza emfundweni yomzimba, ucabangele ukwephulwa komuntu ngamunye. Ukuzivocavoca umzimba kubalulekile!
• Uma kunesidingo, engeza imijovo ye-insulin kanye / noma namaphilisi kashukela kulokhu okungenhla.

Izindaba ezimnandi ukuthi kubantu abaningi abanesifo sikashukela, ukudla okune-carbohydrate kuphela kwanele ekwelashweni okusebenzayo. Futhi lokhu akusebenzi ezigulini ezinesifo sikashukela sohlobo 2 kuphela, kodwa nalabo abanesifo sikashukela sohlobo olu-1 ngendlela emnene. Imvamisa abantu abake belashwa nge-insulin kanye / noma namathebulethi e-carbohydrate metabolism disorder, ngemuva kokushintsha indlela abadla ngayo, bathola ukuthi abasadingi ukujova i-insulin noma ukuthatha umuthi. Ngoba ushukela wegazi labo ugcina uvamile ngokujwayelekile ngaphandle kwawo. Yize kusengaphambili asithembisi muntu ukuthi kuzokwazi 'ukugxuma' kusuka ku-insulin. Izithembiso ezinjalo zenziwa kuphela ama-charlatans! Kodwa uma ulandela ukudla okune-carb ephansi, khona-ke isidingo sakho se-insulin sizokwehla kakhulu. Lokhu kungathenjiswa ngokuphephile.

Ukudla okuphansi kwe-carbohydrate yesifo sikashukela kuyinto yomuntu ngamunye. Noma kunjalo, kunemithetho ejwayelekile okudingeka wonke umuntu ayilandele:

1. Susa konke ukudla okuqukethe ama-carbohydrate ashesha ukudla ekudleni kwakho. Uhlu olunemininingwane yemikhiqizo enqatshelwe - funda ngezansi. Akuyona kuphela ushukela wethebula kuphela! Imikhiqizo yamakhekhe, amazambane, i-pasta - iqukethe isitashi, esiphenduka ngokushesha sibe ushukela bese sibangela ukugxuma kushukela wegazi. Le mikhiqizo ishesha futhi inamandla njengoshukela ocolisisiwe, futhi ngenxa yalokho inqatshelwe ngokuphelele.
2. Khawulela umthamo ophelele we-carbohydrate yakho kuya kuma-20-30 amagremu ngosuku ngokuwahlukanisa kukudla oku-3. Ngenxa yalokhu, ngeke ube nokwanda koshukela wegazi ngemuva kokudla futhi namathuba akho okugcina amaseli we-beta e-pancreatic ephila egcwele.
3. Yidla kuphela lapho uzizwa ulambile ngempela. Shiya itafula nomuzwa wokuzwela okukhanyayo, kepha hhayi isisu esigcwele. Ukuhlukumeza akuvunyelwe ngokuphelele! Ngoba uma udla ngokweqile, imiphumela yokudlela yamaShayina iholela kuma-ushukela wegazi, noma ngabe udle ukudla okuvunyelwe kuphela.
4. Zonke izinsuku zokudla kwasekuseni, kwasemini kanye nakusihlwa, kunconywa ukuthi udle inani elilinganayo lama-carbohydrate namaprotheni. Sebenzisa ukudla okwehlukile, uma kungukuqukethwe okuphelele kwama-carbohydrate namaprotheni ekusetshenzisweni kwakho kuyafana. Ukuze wenze lokhu, qala ngokuthola ukuthi ufuna amaprotheni amangaki futhi ongakwazi ukuwadla. Umgomo ukuzizwa ugcwele ngemuva kokudla, kuyilapho ungadli ngokweqile nokuthi azikho izibalo kushukela wegazi. Bheka futhi: "Amaprotheni, amafutha kanye nama-carbohydrate ekudleni okune-carbohydrate ephansi kakhulu kashukela."
5. Umphumela omuhle kakhulu wokulawulwa kwesifo sikashukela usebenzisa ukudla okune-carbohydrate ephansi kutholakala lapho isiguli sihlela imenyu yaso isonto kusenesikhathi, bese sigcwalisa uhlelo ngaphandle kokuphambuka. Le yindlela yangempela yokulandela imihlahlandlela yokugcina ama-carbohydrate futhi uprotein okufanayo ekudleni kwakho. Ungayihlela kanjani imenyu, funda i-athikili "Ukudla okuphansi kwe-carbohydrate yesifo sikashukela: izinyathelo zokuqala"

Izithelo noju lwezinyosi ziqukethe ama-carbohydrate amaningi ashesha ukusebenza, ngakho-ke anqatshelwe ngokuqinile ekudleni okuphansi kwe-carbohydrate yesifo sikashukela. Ukwenqaba izithelo kungaba nzima kakhulu, kepha kudingekile. Usebenzisa i-glucometer, qiniseka ukuthi izithelo zibanga ushukela wegazi, bese ubabingelela kuze kube phakade. Maye, inkinga efanayo isebenza emifino yethu eminingi esiyithandayo. Ekudleni okune-carbohydrate metabolism ephazamisekile, imifino kuphela eluhlwini oluvunyelwe olufanele. Lolu hlu lwethulwe ngezansi. Ngenhlanhla, kukhona imifino eminingi kuyo.

Ukudla okune-carbohydrate ephansi kuyindlela eqinisekisiwe yokuphila isikhathi eside ngaphandle kwezinkinga zikashukela. Yehlisa ushukela wegazi lakho futhi uligcine lizinzile njengokujwayelekile kubantu abaphilile.

Kungani zama ukugcina amaseli akho e-pancreatic beta asele ephila? Okokuqala, ukunciphisa inkambo yesifo sikashukela. Uma ulandela ukubusa, ungakugwema ukushintshela ku-insulin ngohlobo 2 sikashukela. Futhi iziguli ezinesifo sikashukela sohlobo loku-1 zinganweba isikhathi 'sokuqothuka kwezithandani' iminyaka eminingi namashumishumi eminyaka, ngokweqiniso - empilweni. Okwesibili, ukuthi ngibe ngumuntu ofanele kakhulu kwisifo sikashukela ngosizo lwezindlela ezintsha, ngokushesha nje lapho kuvela ithuba.

Udinga ukwazi ukuthi iyini "imiphumela yokudlela yamaShayina" nezinye izinkinga ezijwayelekile. Bheka i-athikili, "Kungani ushukela eqhubeka nokudla okune-carb ephansi nokuthi angakuxazulula kanjani." Ungakufunda kanjani ukudla ngokulingana nokumisa izindlela zokudla ubudlova kuyinkinga enkulu yeziguli ezinesifo sikashukela sohlobo 2. Ukuze wenze lokhu, zitholele ezinye izinjabulo empilweni, esikhundleni sokudla ngokweqile. Futhi, yehlisa umthwalo odonsela emsebenzini kanye / noma emndenini.

Ngokuqondene nokwenqatshwa okuqinile kwayo yonke imikhiqizo enqatshelwe. Ngokusobala, uhlu lwabo, olunikezwe ngezansi kule ndatshana, ngeke luphelele. Ungahlala uthola umkhiqizo onoshukela noma isitashi, ongangeni kuwo, futhi "nesono". Hhayi-ke, kanti ubani ophambanisa nalokhu? Akekho omunye ngaphandle kwami. Nguwe kuphela obhekene nempilo yakho kanye nokuvimbela izinkinga ezinkulu.

Kukangaki udinga ukukala ushukela wegazi nge-glucometer

Ake sixoxe ukuthi udinga kangaki ukukala ushukela wegazi lakho nge-glucometer uma ulawula ushukela wakho ngokudla okunama-carbohydrate aphansi, futhi kungani ukwenze njalo. Izincomo ezijwayelekile zokulinganisa ushukela wegazi nge-glucometer zichaziwe kule ndatshana, qiniseka ukuthi ufunda.

Enye yezinhloso zokuzihlola ushukela wegazi ukuthola ukuthi ukudla okuthile kusebenza kanjani kuwe. Abantu abaningi abanesifo sikashukela abakholelwa ngokushesha ukuthi bafunda ini kusayithi lethu. Vele badinga ukulawula ushukela wegazi labo ngemuva kokudla ukudla okungavunyelwe ekudleni okune-carbohydrate ephansi kancane. Kala ushukela imizuzu emi-5 ngemuva kokudla, bese kuba imizuzu eyi-15, emva kwama-30 bese kuthi njalo ngamahora ama-2. Futhi konke kuzocaca ngokushesha.

Udinga ukuthola ukuthi ukudla okuhlukile kusebenza kanjani kushukela wakho wegazi. Thola ngokulinganisa nge-glucometer kaningana ngosuku, amahora 1 no-2 ngemuva kokudla. Yenza uhlu lokuthi yikuphi ukudla okuphethe kahle futhi okugwemeka kangcono. Bheka ukuthi ushukela wakho uxhaswe ushizi we-cottage shizi, utamatisi, imbewu ye-sunflower, ama-walnuts nokunye ukudla "komugqa".

Ukuzilolonga kukhombisa ukuthi zonke iziguli ezinesifo sikashukela zisabela ngendlela ehlukile ekudleni okuhlukile. Kunemikhiqizo “yomugqa”, efana noshizi we-cottage shizi, ujusi wamatamatisi nabanye. Usabela kanjani kuzo - ungathola kuphela ngemiphumela yokuzihlola ngokwakho ushukela wegazi ngemuva kokudla. Abanye abantu abanesifo sikashukela bangakudla kancane okudla emngceleni, futhi ngeke babe nokuxhuma ushukela wegazi. Lokhu kusiza ukwenza ukudla kudle ngokwehluka. Kepha abantu abaningi abahlushwa imithambo ye-carbohydrate metabolism kusamele bahlale kude nabo.

Yikuphi ukudla okulimazayo ngohlobo 1 nohlobo 2 lwesifo sikashukela?

Okulandelayo uhlu lwemikhiqizo okuzodingeka uyilahle uma ufuna ukwehlisa ushukela wegazi futhi ulugcine lujwayelekile uhlobo 1 nesifo sikashukela.

Yonke imikhiqizo evela ushukela, amazambane, okusanhlamvu nofulawa:

• ushukela wethebula - omhlophe nomsundu
• noma imaphi amaswidi, kufaka phakathi "kwabanesifo sikashukela";
• noma yimiphi imikhiqizo equkethe okusanhlamvu: ukolweni, ilayisi, i-buckwheat, i-rye, i-oats, ummbila nabanye;
• imikhiqizo enoshukela ofihliwe - ngokwesibonelo, ushizi we-cottage shizi noma i-coleslaw;
• amazambane nganoma yiluphi uhlobo;
• isinkwa, kubandakanya okusanhlamvu okuphelele;
• izinkwa zokudla (kufaka phakathi i-bran), ama-crackers, njll;
• imikhiqizo evela kufulawa, kufaka phakathi ukugaya okuhlanganisiwe (hhayi ufulawa kakolweni kuphela, kepha kusuka kunoma yikuphi okusanhlamvu);
• okusanhlamvu;
• i-granola ne-okusanhlamvu kwasekuseni, kufaka phakathi i-oatmeal;
• ilayisi - nganoma yiluphi uhlobo, kufaka phakathi olungapolishi, nsundu;
• ummbila - nganoma yiluphi uhlobo
• ungadli isobho uma liqukethe amazambane, okusanhlamvu noma imifino emnandi kusuka ohlwini lwenqatshelwe.

Imifino nezithelo:

• noma yiziphi izithelo (!!!);
• amajusi wezithelo;
• ama-beet;
• izaqathe;
• ithanga
• upelepele omnandi;
• ubhontshisi, uphizi, noma iyiphi imbala;
• anyanisi (ungaba no-anyanisi omncane eluhlaza kusaladi, kanye no-anyanisi oluhlaza);
• utamatisi ophekwe, kanye nososo wamatamatisi ne-ketchup.

Ungadli igramu eyodwa yokudla okuvinjelwe ngaphansi kwanoma yiziphi izimo! Melana nesilingo sokuvakasha, endaweni yokudlela, endizeni. Njalo ulethe i-appetizer yokudla okulungele wena - ushizi, ingulube ebilisiwe, amaqanda abilisiwe, amantongomane, njll. Ezimweni ezimbi kakhulu, kungcono ukubulawa yindlala amahora amaningi kunokudla ukudla okungekho emthethweni, bese ucisha ukugxuma kushukela wegazi.

Eminye imikhiqizo yobisi:

• ubisi, luphelele futhi alunamafutha (ungafudumeza ukhilimu kancane);
• iyogathi uma ingenamafutha, inoshukela noma ngezithelo;
• ushizi we-cottage (akukho ngaphezu kwezipuni ezi-1-2 ngasikhathi);
• uncibilike ubisi.

Imikhiqizo Eqediwe:

• imikhiqizo eseqedile - cishe yonke into;
• isobho lamakhekhe;
• ukudla okulula okuhlanganisiwe - amantongomane, imbewu, njll;
• uviniga we-balsamic (uqukethe ushukela).

Amaswidi nama-Sweeteners:

• uju;
• imikhiqizo equkethe ushukela noma esikhundleni sayo (i-dextrose, ushukela, i-fructose, i-lactose, i-xylose, i-xylitol, isiraphu yommbila, isiraphu yemaple, imalt, i-maltodextrin);
• okubizwa ngokuthi “amaswidi kashukela” noma “ukudla kweshukela” okuqukethe i-fructose kanye / noma ufulawa wokusanhlamvu.

Yimiphi imifino nezithelo ezingenakudliwa uma ufuna ukwehlisa ushukela wegazi

Ukunganeliseki okukhulu phakathi kwabanesifo sikashukela nabantu abanokukhubazeka kokubekezelela ushukela (i-metabolic syndrome, i-prediabetes) yisidingo sokushiya izithelo nemifino eminingi yamavithamini. Lo ngumhlatshelo omkhulu kunayo yonke okufanele wenziwe. Kepha uma kungenjalo, ngeke kusebenze nganoma iyiphi indlela ukwehlisa ushukela wegazi futhi ulondoloze ngokujwayelekile.

Ukudla okulandelayo kubangela i-spike kushukela wegazi, ngakho-ke udinga ukubakhipha ekudleni kwakho.

Ngeshwa, nge-carbohydrate metabolism engasebenzi kahle, zonke lezi zithelo nemifino zilimaza kakhulu kunokuhle. Izithelo namajusi ezithelo aqukethe inhlanganisela kashukela elula nama-carbohydrate ayinkimbinkimbi, aguquka ngokushesha abe ushukela emzimbeni womuntu. Baphakamisa ushukela wegazi ngokumangazayo! Zihlole ngokulinganisa ushukela wegazi nge-glucometer ngemuva kokudla. Izithelo nezithelo zezithelo ekudleni okune-carb ephansi kushukela kwenqatshelwe ngokuphelele.

Ngokwehlukana, sikhuluma ngezithelo ngokunambitheka okumunyu futhi okumuncu, ngokwesibonelo, amagilebhisi nolamula. Zinomunyu futhi zimuncu, hhayi ngoba zingenawo amaswidi, kodwa ngoba ziqukethe iningi lama-asidi kanye nama-carbohydrate. Aqukethe ama-carbohydrate angaphansi kunezithelo ezimnandi, futhi ngenxa yalokho afakwe ohlwini olufanayo.

Uma ufuna ukulawula isifo sikashukela ngokujwayelekile, yeka ukudla izithelo. Lokhu kudingekile impela, noma ngabe izihlobo zakho, abangane kanye nodokotela bathini. Linganisa ushukela wegazi lakho kaningi ngemuva kokudla ukuze ubone imiphumela ezuzayo yalomhlatshelo wamaqhawe. Ungakhathazeki ukuthi ngeke uthole amavithamini anele atholakala ezithelo. Uzothola wonke amavithamini adingekayo kanye nefayibha kusuka emifino, efakwe ohlwini lokuvunyelwa kokudla okuphansi kwe-carbohydrate.

Imininingwane ekufakweni komkhiqizo - okufanele ubheke

Udinga ukutadisha imininingwane ekuhlanganisweni esitolo ngaphambi kokukhetha imikhiqizo. Okokuqala, sinesifiso sokuthi kutholakala liphesenti elingakanani lama-carbohydrate. Yenqaba ukuthengwa uma ukwakheka kuqukethe ushukela noma okunye esikhundleni salo, okukhuphula ushukela wegazi kushukela. Uhlu lwezinto ezinjalo luhlanganisa:

• i-dextrose
• ushukela
• i-fructose
• i-lactose
• xylose
• xylitol
• isiraphu yommbila
• isiraphu yemaple
• malt
• maltodextrin

Uhlu olungenhla alusekude ngokuphelele. Ukuze unamathele ngokweqiniso ekudleni okuphansi kwe-carbohydrate, udinga ukutadisha okuqukethwe komsoco wemikhiqizo ngokuya ngamatafula afanele, kanye nokufunda ngokucophelela imininingwane emaphaketheni. Ibonisa okuqukethwe kwamaprotheni, amafutha nama-carbohydrate nge-g ngalinye le 100. Lolu lwazi lungabhekwa njengoluthembekile noma olungathenjelwa kaningi. Ngasikhathi sinye, khumbula ukuthi amazinga avumela ukuphambuka kwe-of 20% yokuqukethwe kwangempela kwezakhi kusuka kulokho okubhalwe ephaketheni.

Abanesifo sikashukela bayelulekwa ukuba bangahlali nokudla okubhalwe ukuthi “okunoshukela,” “ukudla,” “ikhalori ephansi,” kanye “namafutha amancane.” Yonke le mibhalo isho ukuthi kumkhiqizo, amafutha emvelo athathelwe indawo ama-carbohydrate. Okuqukethwe kwekhalori kwemikhiqizo empeleni akunasithakazelo kithi. Into esemqoka okuqukethwe ama-carbohydrate. Ukudla okunamafutha amancane namafutha aphansi kuhlale kunama-carbohydrate amaningi kunokudla okunamafutha ajwayelekile.

Imikhiqizo enamafutha amancane iyinkohliso ebonakalayo yezigidi zabantu abafuna ukunciphisa umzimba. Ngoba kungama-carbohydrate ekudleni - yilokhu empeleni okukuvimbela ekulahlekelweni isisindo, hhayi amafutha. Ucwaningo luye lwabonisa ngokuqiniseka ukuthi uma udla i-carbohydrate encane, kulapho-ke kuphela lapho umzimba uqhubeka nokushisa amanoni. Esimweni esinjalo kuphela lapho amafutha omzimba esetshenziswa njengomthombo wamandla. Amafutha adliwayo futhi ashiswa ngokuphelele ngaphandle kwezinsalela, futhi amanoni amaningi owadla ekudleni okune-carbohydrate ephansi, ngokushesha ulahlekelwa isisindo. Funda kabanzi ngemibono eyiphutha ehambisana namafutha okudla lapha. Ngemuva kwalokho, uzodla ngokuthoba inyama enamafutha, ibhotela, ukhilimu, amaqanda neminye imikhiqizo eyakhela isisekelo sokudla okuphansi kwe-carbohydrate sikashukela. Futhi imiphumela yokuhlolwa kwegazi kwe-cholesterol izokujabulisa futhi ibangele umhawu udokotela wakho. Bheka futhi nokuthi “Unganciphisa kanjani isisindo ngokudla okunama-carbohydrate aphansi. Unganciphisa kanjani isisindo ngohlobo 1 no-2 sikashukela. "

UDkt Bernstein wenze lokhu kuhlola okulandelayo. Wayeneziguli ezimbili ezonda kakhulu - iziguli ezinesifo sikashukela sohlobo 1 - owayenesikhathi eside ekudleni okuphansi kwe-carbohydrate wabe esefuna ukhula. Wabaqinisekisa ukuthi badle into efanayo nsuku zonke njengangaphambili, kanye ne-100 g yamafutha omnqumo. Futhi lokhu kuhlanganisa nama-900 kcal ngosuku. Zombili azikwazanga ukululama nakancane. Bakwazi ukuthola isisindo kuphela lapho esikhundleni semafutha benyusa amaphrotheni abo futhi, ngokufanele, imithamo yabo ye-insulin.

Ukuhlola ukudla kanjani, kungakanani okwandisa ushukela wegazi

Funda imininingwane ekuhlanganisweni komkhiqizo ngaphambi kokuthenga. Kukhona izinkomba namatafula aqukethe imininingwane yokuthi iyini inani lokudla kwemikhiqizo ehlukile. Khumbula ukuthi kuze kufinyelele ku-20% ukuphambuka kulokho okubhalwe ematafuleni kuvunyelwe kokuqukethwe ngamaprotheni, amafutha, ama-carbohydrate, ngisho nangaphezulu, amavithamini kanye namaminerali.

Into esemqoka ukuvivinya ukudla okusha. Lokhu kusho ukuthi okokuqala udinga ukudla okuncane kakhulu, bese ulinganisa ushukela wegazi lakho ngemuva kwemizuzu eyi-15 uphinde uphinde emva kwamahora ama-2. Bala kusengaphambili ku-Calculator ukuthi mangaki ushukela okufanele unyuke. Ukuze wenze lokhu, kufanele wazi:

• mangakhi ama-carbohydrate, amaprotheni namafutha asemkhiqizweni - bheka amatafula wokuqukethwe kwezakhi zomzimba;
• udle amagremu amangaki;
• ushukela wakho wegazi unyusa kangakanani u-1 gram wama-carbohydrate;
• mangakhi ama-mmol / l ehlisa ushukela wegazi lakho 1 i-UNIT ye-insulin, ejova ngaphambi kokudla.

Uhluka kanjani ngempela umphumela kulokho obekumele kutholakale ngokwesayensi? Thola emiphumeleni yokuhlolwa. Ukuhlolwa kuyadingeka impela uma ufuna ukugcina ushukela wakho ujwayelekile.

Isibonelo, kwavela ukuthi ushukela ungeziwe ku-coleslaw esitolo. Ushizi wekotishi ovela emakethe - omunye ugogo uqamba amanga ukuthi ushukela awufaki, kanti omunye akafaki. Ukuhlolwa nge-glucometer kukhombisa kahle lokhu, ngaphandle kwalokho akunakwenzeka ukuthola. Manje sehlukanisa iklabishi ngokwethu, futhi sihlala sithenga ushizi wekhotishi kumthengisi ofanayo, ongakulingisi noshukela. Futhi nokunye.

Kunqatshelwe ngokuphelele ukuthi udle kuze kube yilapho sekulahlwa. Ngoba kunoma yikuphi, kwandisa ushukela wegazi, noma ngabe udlani. Noma izinkuni sawdust. Lapho isisu selulwa kusuka kwinani elikhulu lokudla, kukhiqizwa ama-hormone akhethekile, ama-incretin aphazamisa ushukela wegazi ojwayelekile. Ngeshwa, leli iqiniso. Bheka bese uzibonela usebenzisa imitha.

Le yinkinga enkulu kubantu abanesifo sikashukela sohlobo 2 abathanda ukudla kahle ... badle. Udinga ukuthola injabulo yempilo esikhundleni sokushiswa ... ngomqondo we-gourmet. Kungaba nzima, kepha uma kungenjalo kuzosetshenziswa okuncane. Yize kunjalo, kungani ukudla okungenampilo notshwala kudume kangaka? Ngoba iyinjabulo eshibhile futhi etholakala kalula. Manje kudingeka sibatholele indawo ngaphambi kokuthi basiyise ethuneni.

Hlela imenyu yesonto elizayo - okusho ukuthi, yidla inani elizinzileyo lama-carbohydrate namaprotheni, ukuze ingashintshi kakhulu nsuku zonke. Kulula kakhulu ukubala umthamo wamaphilisi we-insulin kanye noshukela. Yize kunjalo, kufanele ukwazi “ukubala” ukubala umthamo ofanele we-insulin lapho isidlo sishintsha. Ukuze wenze lokhu, kufanele wazi izici zakho zokuzwela kwe-insulin.

Kungani kubalulekile ukukholisa amanye amalungu omndeni ukuthi ashintshele ekudleni okunempilo:

• kuzoba lula kakhulu kuwe uma kungenayo imikhiqizo elimazayo endlini;
• kusukela ekuvinjelweni kwama-carbohydrate, impilo yabathandekayo bakho izothuthuka, ikakhulukazi ezihlotsheni zabantu abanesifo sikashukela sohlobo 2;
• uma ingane idla ngqo kusukela ebuntwaneni, khona-ke mancane amathuba okuthola ushukela ngesikhathi sokuphila kwayo.

Khumbula: awekho ama-carbohydrate abalulekile adingekayo empilweni, hhayi kubantu abadala noma ezinganeni. Kunama-amino acid (amaprotheni) abalulekile namafutha acid (amafutha). Futhi awekho ama-carbohydrate abalulekile emvelweni, futhi ngenxa yalokho ngeke uthole uhlu lwawo. Ama-Eskim ngaphezu kwe-Arctic Circle ayedla ngokudla inyama enamafutha kuphela, awazange adle ama-carbohydrate nhlobo. Lokhu kwakungabantu abaphilile kakhulu. Babengenaso isifo sikashukela noma isifo senhliziyo kuze kube yilapho abahambi abamhlophe bethula ushukela nesitashi.

Ubunzima bezinguquko

Ezinsukwini zokuqala ngemuva kokuguqukela ekudleni okuphansi kwe-carbohydrate sikashukela, ushukela wegazi uzokwehla ngokushesha, esondela kumanani ajwayelekile kubantu abanempilo. Kulezi zinsuku kuyadingeka ukukala ushukela kaningi, kuze kube kasishiyagalombili ngosuku. Imithamo yamathebhulethi anciphisa ushukela noma i-insulin kufanele incishiswe kakhulu, uma kungenjalo kukhona ingozi enkulu ye-hypoglycemia.

Isiguli sikashukela, amalungu omndeni wakhe, esisebenza nabo kanye nabangane bonke kufanele bazi ukuthi benzeni uma kwenzeka kuba ne-hypoglycemia. Isiguli kufanele sibe namaswidi kanye ne-glucagon naye. Ezinsukwini zokuqala 'zempilo entsha' udinga ukuqaphela. Zama ukungazivezi ekucindezelweni okungadingekile kuze kube yilapho uhlobo olusha luthuthuka. Kungakuhle ukuthi usebenzise lezi zinsuku ngaphansi kokuqashwa kodokotela esibhedlela.

Ngemuva kwezinsuku ezimbalwa, isimo sizinzile noma sincane. Izidakamizwa ezingezansi ze-insulin noma zomlomo ze-hypoglycemic (amaphilisi) isiguli sizithatha, i-hypoglycemia engatheni. Lokhu inzuzo enkulu eyengeziwe yabanesifo sikashukela abalandela ukudla okune-carb ephansi. Ingozi ye-hypoglycemia izokwandiswa kuphela ngezinsuku zokuqala, ngesikhathi sokuguquka, bese incipha kakhulu.

Ukudla okudliwayo ukwehlisa ushukela wegazi

Imihlahlandlela yokudla ephansi ye-carb yokulawulwa kwesifo sikashukela ihambelana nendlela oye wafundiswa ngayo ukudla impilo yakho yonke. Bajika babheke phansi imibono eyamukelekayo ngokujwayelekile ngokudla okunempilo ikakhulukazi kwabanesifo sikashukela. Ngasikhathi sinye, angikuceli ukuba ubathathe okholweni. Qinisekisa ukuthi unemitha ye-glucose enembile (ukuthi ungayenza kanjani), uthenge imichilo yokuhlola futhi ulawule ushukela wegazi okungenani ezinsukwini ezimbalwa zokuqala zokushintshela ekudleni okusha.

Ngemuva kwezinsuku ezintathu, ekugcineni uzobona ukuthi ubani olungile nokuthi ungathumela kuphi i-endocrinologist ngokudla kwakhe okulinganiselayo. Usongo lokuhluleka kwezinso, ukunqunywa konyawo nezinye izinkinga zesifo sikashukela kuyanyamalala. Ngalo mqondo, kulula kwabanesifo sikashukela kunabantu abasebenzisa ukudla okune-carbohydrate ephansi kuphela ukunciphisa umzimba. Ngoba ukwehla ushukela wegazi kubonakala kahle ngemuva kwezinsuku ezingama-2-3, futhi imiphumela yokuqala yokuncipha kwesisindo kufanele ilinde izinsuku ezimbalwa.

Okokuqala, khumbula: noma yikuphi ukudla kukhulisa ushukela wegazi uma udla okuningi kakhulu. Ngomqondo, "ushizi wamahhala" awukho, ngaphandle kwamanzi amaminerali netiye lamakhambi. Ukweqile ekudleni okune-carb yesifo sikashukela kuvinjelwe ngokuphelele. Kwenza ukuthi kube nzima ukulawula ushukela wegazi, noma ngabe usebenzisa ukudla okuvunyelwe kuphela, ngoba umphumela wokudlela waseChina.

Ezigulini eziningi ezinesifo sikashukela sohlobo 2, ukudla ngokweqile kanye / noma ukubungaza kobudlova basendle kuyinkinga enkulu. Uzinikele ekuhlukaniseni izindatshana kwiwebhusayithi yethu (ukuthi ungayisebenzisa kanjani imithi ngokuphepha ukulawula iphango), lapho uzothola khona amathiphu wangempela wokuthi ungabhekana kanjani nokulutha kokudla. Lapha sibonisa nje ukuthi ukufunda “ukudla ukuze uphile, futhi ungaphili ukuze udle” kuyadingeka impela. Imvamisa, ngenxa yalokhu kufanele ushintshe umsebenzi wakho ongawuthandi noma ushintshe isimo sakho somshado ukuze unciphise ukucindezeleka nengcindezi. Funda ngokuphila kalula, ngenenjabulo nangokunenjongo. Kungenzeka ukuthi kunabantu emvelweni yakho abakwaziyo ukwenza lokhu. Ngakho-ke thatha isibonelo kubo.

Manje sizoxoxa ngokukhethekile ukuthi yikuphi ukudla okungenza futhi okufanele kudliwe ekudleni okune-carbohydrate ephansi kakhulu. Kuliqiniso, kunemikhawulo eminingi, kepha noma kunjalo uzobona ukuthi ukukhetha kuhlala kukuhle. Ungadla okuhlukahlukene futhi okumnandi. Futhi uma wenza ukupheka kwe-carb ephansi kuyinto oyithandayo, itafula lakho lizoba likanokusho.

• inyama;
• inyoni
• amaqanda
• inhlanzi
• ukudla kwasolwandle;
• imifino eluhlaza;
• eminye imikhiqizo yobisi;
• amantongomane ezinye izinhlobo, kancane kancane.

Ababhali bezincwadi ezidumile zokudla kanye nodokotela bathanda ukunikela ngamaqanda nenyama ebomvu. Kepha banephutha ngokuphelele. Yebo, lokhu kudla kuphakamisa i-cholesterol yegazi. Kepha bambalwa abantu abaziyo ukuthi i-cholesterol ihlukaniswe “ngokuhle” nokuthi “kubi” (manje uyazi :)). Ngakho-ke, inyama enamafutha namaqanda kukhulisa izinga le-cholesterol enhle, evikela ekuhlaselweni yisifo senhliziyo nokushaywa unhlangothi. Futhi ngesikhathi esifanayo, ukwenqaba kwama-carbohydrate okudla kunciphisa izinga le-cholesterol “embi” egazini.

Thatha ukuhlolwa kwegazi kwe-cholesterol ne-triglycerides ngaphambi kokushintshela ekudleni okusha, bese uphinde emva kwezinyanga ezimbalwa. Isilinganiso se-cholesterol enhle nokubi egazini ibizwa ngokuthi "i-cholesterol profile" noma "i-atherogenic coeffnty". Ngokusekelwe emiphumeleni yokuhlolwa, ekudleni okune-carbohydrate ephansi, iphrofayli ye-cholesterol ivame ukuthuthuka kakhulu kangangokuba odokotela bahlafuna iphalishi labo ngomona ...

Ngokwehlukana, sibala ukuthi ama-yolks amaqanda angumthombo wokudla oyinhloko we-lutein. Kuyinto ebalulekile yokugcina umbono omuhle. Ungazincishi i-lutein, enqaba amaqanda. Hhayi-ke, ukuthi inhlanzi yasolwandle ilusizo kangakanani enhliziyweni - wonke umuntu useyakwazi lokho, ngeke sigcine kulokhu ngokuningiliziwe.

Yimiphi imifino esisiza ngesifo sikashukela

Ukudla okune-carbohydrate ephansi, inkomishi engu-vegetables yemifino elungiselelwe noma inkomishi eyodwa yemifino eluhlaza eluhlu lwezimvume zibhekwa njengama-gramu ayi-6 ama-carbohydrate. Lo mthetho usebenza kuyo yonke imifino engezansi, ngaphandle kuka-anyanisi notamatisi, ngoba unokuqukethwe okuphindwe kabili kwe-carbohydrate. Imifino ephethwe ukushisa iphakamisa ushukela wegazi ngokushesha futhi iqinile kunemifino eluhlaza. Ngoba ngesikhathi sokupheka, ngaphansi kwethonya lokushisa eliphakeme, ingxenye yeselula ekuyo iphenduka ushukela.

Imifino ebilisiwe futhi ethosiwe ixubene kakhulu kunemifino eluhlaza. Ngakho-ke, bavunyelwe ukudla okuncane. Kuyo yonke imifino oyikhonzile, sebenzisa imitha kashukela egazini ukuthola ukuthi balinyusa kangakanani ushukela wegazi. Uma kune-gastroparesis yesifo sikashukela (ukubambezeleka kokukhipha isisu), khona-ke imifino eluhlaza ingabhebhethekisa le nkinga.

Le mifino elandelayo ilungele ukudla okuphansi kwe-carb yesifo sikashukela:

• iklabishi - cishe noma yikuphi;
• ukholifulawa;
• i-sea kale (ushukela wamahhala!);
• imifino - iparsley, dill, cilantro;
• i-zucchini;
• isitshalo seqanda (isivivinyo);
• ukhukhamba
• Isipinashi
• amakhowe;
• ubhontshisi oluhlaza;
• anyanisi oluhlaza;
• anyanisi - kuphela okuluhlaza, okuncane kusaladi ukunambitha;
• utamatisi - eluhlaza, kusaladi ama-slice ama-2-3, akusekho okunye;
• ijusi yetamatisi - kuze kufike ku-50 g, ihlole;
• upelepele oshisayo.

Kuzoba kuhle uma ujwayele ukusebenzisa okungenani ingxenye yemifino eluhlaza. Isaladi leklabishi eliluhlaza lihamba kahle nenyama enempilo enamafutha. Ngincoma ukuhlafuna kancane yonke isipuni sengxube enjalo izikhathi ezingama-40-100. Isimo sakho siyofana nokuzindla. Ukuhlafunisisa kahle ukudla kuyikhambi lezimangaliso ezinkingeni zesisu. Vele, uma ushesha, ngeke ukwazi ukuyisebenzisa nganoma iyiphi indlela. Funa ukuthi yini i- "Fletcherism". Anginikezi izixhumanisi, ngoba ayinakho ukuxhumana okuqondile nokulawulwa kwesifo sikashukela.

Anyanisi aqukethe ama-carbohydrate ngamanani amakhulu. Ngakho-ke, u-anyanisi obilisiwe awunakudliwa. I-anyanisi eluhlaza ungadliwa kancane kusaladi, ukunambitheka. AmaChives - unga, njengayo eminye imifino eluhlaza. Izaqathe abilisiwe kanye namabheki ngokwezinga akakufanelekele ukudla okuphansi kwe-carbohydrate. Abanye abanesifo sikashukela sohlobo olumnene bangakhokha ukufaka izaqathi ezithile eziluhlaza kusaladi. Kepha-ke akudingeki udle hhayi inkomishi,, kodwa ½ inkomishi yesaladi enjalo.

Ubisi nemikhiqizo yobisi - yini engenzeka nokungafuneki

Ubisi lunoshukela okhethekile obisini obizwa nge-lactose. Ivuselela ngokushesha ushukela wegazi, esizama ukugwema. Ngale ndlela, ubisi lwe-skim lubi kakhulu kunobisi lonke. Uma ufaka amathisipuni angama-1-2 obisi ekhofi, cishe akunakuzwa umphumela walokhu. Kodwa inkomishi yobisi esevele isanda ngokushesha futhi ngokubabazekayo izonyusa ushukela wegazi kunoma yisiphi isiguli esikhulile esinohlobo 1 noma isifo sikashukela 2.

Manje izindaba ezinhle. Ekudleni okune-carbohydrate ephansi, ubisi luyakwazi futhi kunconywa ukuthi luthathelwe indawo ukhilimu. Isipuni esisodwa sokhilimu omnyama sine-0,5 g yama-carbohydrate kuphela. I-Cream is taserer kunobisi obujwayelekile. Kuvunyelwe ukukhanyisa ikhofi ngo-ukhilimu wobisi. Akudingeki usebenzise imikhiqizo ye-soy engambitheki kancane. Kepha ukhilimu wekhofi uyanconywa ukuthi uvinjelwe, ngoba imvamisa aqukethe ushukela.

Lapho ushizi wenziwa obisini, i-lactose idilizwa phansi ngama-enzyme. Ngakho-ke, ushizi ulungele kahle ukudla okune-carbohydrate ephansi ukulawula ushukela noma umane wehlise isisindo. Ngeshwa, ushizi wekotini ngesikhathi sokuvutshelwa kuphela ubilisiwe, futhi ngenxa yalokho kunama-carbohydrate amaningi kuwo. Uma isiguli esine-carbohydrate metabolism engasebenzi kahle sidla ushizi we-canta kahle, lokhu kuzobangela ukugxuma kushukela wegazi. Ngakho-ke, ushizi we-codge awuvunyelwe ngaphandle kwezipuni ezi-1-2 ngasikhathi.

Imikhiqizo yobisi elungele ukudla okuphansi kwe-carbohydrate:

• noma yiluphi ushizi ngaphandle kwe-feta;
• ibhotela;
• ukhilimu onamafutha;
• iyogathi eyenziwe ngobisi luphelele, uma ingenashukela futhi ngaphandle kwezithasiselo zezithelo - kancane kancane, yokugqoka amasaladi;
• ushizi we-cottage shizi - ungabi ngaphezu kwezipuni ezi-1-2, bese uvivinya ukuthi uzolithinta kanjani ushukela wakho wegazi.

Ushizi onzima, ngaphandle kwoshizi we-cottage, aqukethe inani elilinganayo lamaprotheni namafutha, kanye nama-carbohydrate angaba ngu-3%. Zonke lezi zithako zidinga ukucatshangelwa lapho uhlela imenyu yokudla okune-carbohydrate ephansi, kanye nemijovo ye-insulin. Vikela noma yimiphi imikhiqizo yobisi enamafutha amancane, kufaka noshizi onamafutha amancane. Ngoba amafutha amancane, i-lactose ethe xaxa (ushukela wobisi).

Akukho nhlobo i-lactose ku-bhotela; ilungele isifo sikashukela. Ngasikhathi sinye, kunconywa kakhulu ukuthi ungasebenzisi imargarine, ngoba iqukethe amafutha akhethekile ayingozi enhliziyweni nasemithanjeni yegazi. Zizwe ukhululekile ukudla ibhotela lemvelo, futhi okuphezulu kokuqukethwe okunamafutha, okungcono.

I-Carbohydrate Diet Yogurt ephansi

I-yogurt emhlophe ngokuphelele ilungele ukudla okuphansi kwe-carbohydrate, hhayi uketshezi, kepha kuyafana nejelly thick. Akufanele ibe-namafutha, ingafakwa ushukela, ngaphandle kwezithelo nanoma yikuphi ukunambitheka. Ingadliwa ifike ku-200-250 g ngasikhathi. Le ngxenye yogathi emhlophe iqukethe cishe amagremu ama-6 ama-carbohydrate nama-gramu ayi-15 amaprotheni. Ungangeza isinamoni encane kuyo ukunambitha, ne-stevia ngenxa yobumnandi.

Ngeshwa, emazweni akhuluma isiRussia cishe akunakwenzeka ukuthenga i-yoghur enjalo. Ngesizathu esithile, ama-dairies ethu awakhiqizi. Nakulokhu futhi, lokhu akuyona i-yogurt ewuketshezi, kepha iminyene, ethengiswa ezitsheni eziseYurophu nase-USA. I-yogurt yasendlini etholakalayo ayilungele abanesifo sikashukela ngezizathu ezifanayo nobisi oluwuketshezi. Uma uthola i-yogurt emhlophe engenisiwe esitolo sezokuthenga, izobiza kakhulu.

Imikhiqizo yeSoya

Imikhiqizo ye-Soy i-tofu (ushizi we-soy), ukufaka esikhundleni senyama, kanye nobisi lwe-soy nofulawa. Imikhiqizo yeSoy ivunyelwe ekudleni okuphansi kwe-carbohydrate yeshukela, uma uyidla ngamanani amancane. Ama-carbohydrate aqukethe akhuphula ushukela wegazi ngokuya kancane. Ngasikhathi sinye, kubalulekile ukuthi ungangeqi imingcele yokudla okugcwele i-carbohydrate ngosuku nakho konke ukudla.

Ubisi oludakayo lungasetshenziselwa ukumanzisa ikhofi uma wesaba ukudla ukhilimu osindayo, naphezu kwakho konke okungenhla. Khumbula ukuthi ihlala igoqa uma ingezwa kuziphuzo ezivuthayo. Ngakho-ke, kufanele ulinde kuze kuphele ikhofi phansi. Ungaphuza futhi ubisi lwe-soy njengesiphuzo se-standalone, engeza isinamoni kanye / noma i-stevia kuyo ukunambitheka okungcono.

Ufulawa weSoy ungasetshenziswa uma wena noma amalungu omndeni wakho nifuna ukuzama ukubhaka. Ukuze wenze lokhu, kuxutshwa neqanda. Isibonelo, zama ukubhaka noma ukuthosa inhlanzi noma inyama egayiwe egobolondweni elinjalo. Yize ufulawa we-soy wamukelekile, uqukethe amaprotheni nama-carbohydrate okumele abhekwe ukulawula ushukela.

Usawoti, upelepele, lwesinaphi, imayonesi, amakhambi nezinongo

Usawoti kanye nopelepele awuthinti ushukela wegazi. Uma unomfutho wegazi ophakeme futhi uqiniseka ukuthi uyancipha ngenxa yokuvinjelwa usawoti, bese uzama ukuthulula usawoti omncane ekudleni. Iziguli ezikhuluphele nge-hypertension, odokotela batusa ukusebenzisa usawoti omncane ngangokunokwenzeka. Futhi lokhu ngokuvamile kunembile. Kepha ngemuva kokushintshela ekudleni okuphansi kwe-carbohydrate, ukumbumbuluzwa komchamo kwe-sodium and fluid kuyanda. Ngakho-ke, imikhawulo kasawoti ingavuselelwa. Kepha gcina ukuhlakanipha. Futhi thatha amaphilisi e-magnesium. Funda ukuthi ungayelapha kanjani i-hypertension ngaphandle kwemithi.

Amakhambi amaningi wezinsimbi nezinongo aqukethe inani elingathandeki lama-carbohydrate ngakho-ke awenyusi amazinga kashukela egazi. Kepha kukhona ukuhlangana okufanele sikuqaphele. Isibonelo, izikhwama zengxube yesinamoni noshukela. Funda okubhalwe emaphaketheni ngaphambi kokusebenzisa ukuthosa ekhishini lakho. Lapho uthenga isinaphi esitolo, funda ngokucophelela okubhalwe ephaketheni futhi uqiniseke ukuthi alunawo ushukela.

Qiniseka ukuthi izinkomishi ozisebenzisayo aziqukethe ushukela namanye ama-carbohydrate. Ama-diabetes amaningi akhathazekile nge-arterial hypertension ne-edema. Ngakho-ke, banciphisa umthamo kasawoti. Izindaba ezimnandi: ukudla okune-carbohydrate ephansi kususa uketshezi oluningi emzimbeni. Uzokwazi ukubeka usawoti omningi ekudleni ngaphandle kwemiphumela elimazayo empilweni yakho. Ngokwengeziwe kubantu abanesifo sezinso.

Iningi lezingubo zokupheka ezenziwe ngemayonnaise nesaladi liqukethe ushukela kanye / noma amanye ama-carbohydrate angamukeleki kithi, singasasho izithasiselo zokudla zamakhemikhali. Ungagcwalisa isaladi ngamafutha noma uzenzele imayonnaise ephansi ye-carb. Izindlela zokupheka ezenziwe ngemayonesi kanye nososo wokudla okuphansi kwe-carbohydrate zingatholakala kwi-Intanethi.

Amantongomane nembewu

Wonke amantongomane aqukethe ama-carbohydrate, kepha ngamanani ahlukahlukene. Amanye amantongomane aphansi kuma-carbohydrate, akhuphula ushukela wegazi kancane futhi kancane. Ngakho-ke, zingafakwa kwimenyu ekudleni okuphansi kwe-carbohydrate. Akunakwenzeka nje ukuthi udle amantongomane anjalo, kepha kuyanconywa futhi, ngoba acebile ngamaprotheni, amafutha emifino anempilo, i-fiber, amavithamini kanye namaminerali.

Njengoba kunezinhlobo eziningi zamantongomane nembewu, asikwazi ukusho konke lapha. Uhlobo ngalunye lwe-nati, okuqukethwe kwe-carbohydrate kufanele kucaciswe. Ukuze wenze lokhu, funda amatafula wokuqukethwe kwezakhi mzimba ekudleni. Gcina la matafula esebenziseka ngaso sonke isikhathi ... futhi kungcono isikali ekhishini. Amantongomane nembewu kungumthombo obalulekile wezakhi ze-fiber, amavithamini kanye nomkhondo.

Ukudla okune-carbohydrate sikashukela okuncane, ama-hazelnuts namantongomane aseBrazil kufanelekile. Amantongomane namakesi awalungile. Ezinye izinhlobo zamantongomane "zingumngcele", okungukuthi, azingadliwa zingcezu ezingaphezu kwe-10 ngasikhathi. Lokhu, isibonelo, ama-walnuts nama-alimondi. Bambalwa abantu abanamandla okudla amantongomane ayi-10 bese bema lapho. Ngakho-ke, kungcono ukungabi kude namantongomane “angenamkhawulo”.

Imbewu yelanga ingadliwa kuze kufike ku-150 g ngasikhathi. Mayelana nembewu yethanga, itafula lithi liqukethe ama-carbohydrate angaba ngu-13.5%. Mhlawumbe iningi lalezi zakhamzimba zingama-fiber, ezingagxilwanga. Uma ufuna ukudla imbewu yethanga, bese uvivinya ukuthi bandisa kanjani ushukela wegazi lakho.

Inceku yakho ethobekile ngasikhathi sinye yafunda izincwadi eziningi ngokudla okungaphekiwe kokudla. Abazange bangigunyaze ukuthi ngibe yisazi semifino noma, ikakhulukazi, uchwepheshe wokudla ongaphekiwe. Kepha kusukela lapho ngidle amantongomane nembewu kuphela eluhlaza. Ngibona sengathi kunempilo ukwedlula okuthosiwe. Ukusuka lapho, nginomkhuba wokudla isaladi iklabishi eluhlaza. Ungavilaphi ukucacisa imininingwane mayelana namantongomane nembewu kumatafula wokuqukethwe kwezakhi. Isisindo esifanele izingxenye ezithile ekhishini ekhishini.

Ikhofi, itiye nezinye iziphuzo ezithambile

Ikhofi, itiye, amanzi amaminerali kanye ne-cola "yokudla" - konke lokhu kungadakwa uma iziphuzo zingenawo ushukela. Amaphilisi wokufaka ushukela angafakwa ekofi nasekhoneni. Kuzoba wusizo ukukhumbula lapha ukuthi ama-sweeteners ayimpuphu akufanele asetshenziswe ngaphandle kokukhishwa okumsulwa kwe-Stevia. Ikhofi ingavuthwa ngo-ukhilimu, kepha hhayi ubisi. Sesivele sikhulume ngalokhu ngokuningiliziwe.

Musa ukusebenzisa itiye elibandayo lebhodlela ngoba linoshukela. Futhi, izingxube ze-powder ezilungiselela iziphuzo azisifanele. Funda ngokucophelela amalebula asemabhodleleni ane-soda "yokudla". Imvamisa, iziphuzo ezinjalo ziqukethe ama-carbohydrate ngendlela yamajusi ezithelo. Ngisho namanzi amaminerali acwebile anganambitheka.

Eminye imikhiqizo

Ukugxiliswa kwesobho ngokwezigaba akunasidingo ezigulini ezinesifo sikashukela. Ngasikhathi sinye, ungazipheka izobho elimnandi eliphansi le-carb ekhaya. Ngoba umhluzi wenyama futhi cishe wonke ama-nonning awanawo umthelela obalulekile kushukela wegazi. Sesha online ukuthola isobho zokupheka isobho low-carbohydrate.

Utshwala buvunyelwe ngokulinganisela, ngokubhuka okuningi. Sinikeze i-athikili ehlukile kulesi sihloko esibalulekile, I-Alcohol on a Diet for Diabetes.

Kungani ushintshe usuka ku-"ultrashort" uye ku-insulin "emifushane"

Uma ulandela ukudla okune-carb ephansi kweshukela, kuzoba nama-carbohydrate ambalwa kakhulu ekudleni kwakho. Ngakho-ke, inani le-insulin elizodinga lizokwehliswa kakhulu. Ngenxa yalokhu, ubungozi be-hypoglycemia buzokwehliswa ngokulingana.

Ngasikhathi sinye, lapho kubalwa umthamo we-insulin, kuzodingeka ukuthi ucabangele ushukela, lapho umzimba uzophenduka ingxenye yamaprotheni. Lokhu kucishe kube ngama-36% amaprotheni ahlanzekile. Inyama, inhlanzi nezinkukhu kuqukethe amaprotheni ayi-20%. Kuyavela ukuthi cishe u-7.5% (20% * 0,36) wesisindo esiphelele sale mikhiqizo uzophenduka ushukela.

Lapho sidla inyama engama-200 g, singafunga ukuthi “ophumayo” kuzoba ngu-15 g we-glucose. Ukuzejwayeza, zama ukwenza izibalo ezifanayo zamaqanda ngokwakho usebenzisa amatafula wokuqukethwe kwezakhi zemikhiqizo. Ngokusobala, lezi yizibalo ezilinganiswayo kuphela, futhi umuntu ngamunye onesifo sikashukela uzichaza ngokwakhe ngokwakhe ukuze akhethe ngokunembile umthamo we-insulin wokulawula ushukela ofanele.

Umzimba uphendukisa iphrotheni ibe ushukela ngokweqile amahora amaningi. Uzothola nama-carbohydrate kusuka kwimifino namantongomane avunyelwe. Lawa ma-carbohydrate nawo enza ushukela wegazi kancane futhi ngokushelela. Qhathanisa lokhu nezenzo zama-carbohydrate “asheshe” esinkwa noma okusanhlamvu. Zibangela ukugxuma kushukela wegazi ngisho nemizuzu, kodwa imizuzwana eminingana!

Ishedyuli yokwenza kwe-ultrashort analogues ye-insulin ayihambelani nesenzo sama-carbohydrate “aphambili”. Ngakho-ke, uDkt Bernstein uncoma ukusebenzisa i-insulin evamile “emfishane” esikhundleni se-analog amafushane ngaphambi kokudla. Futhi uma wena onesifo sikashukela sohlobo 2 ungaphatha i-insulin isikhathi eside kuphela noma ushiye ngokuphelele imijovo - ngokuvamile kuzoba okumangalisayo.

Ama-Ultrashort insulin analogue enzelwe ukuthi "anciphise" isenzo sama-carbohydrate asheshayo. Ngeshwa, le ndlela isebenza kabi futhi ngokungenakuvinjwa iholela ekwehleni okuyingozi emazingeni kashukela egazini. Esihlokweni esithi “I-Insulin ne-Carbohydrate: Iqiniso Okufanele Nilazi,” sixoxe kabanzi ngezizathu zokuthi kungani lokhu kwenzeka, nokuthi kusongela kanjani abagulayo.

UDkt Bernstein uncoma ukushintshwa kusuka kuma-analog amafushane kakhulu kuya ku-insulin efushane yomuntu. I-Ultrashort insulin kufanele igcinwe kuphela ezimweni eziphuthumayo. Uma uhlangabezana nokuxhuma okungajwayelekile kushukela wegazi, ungaliqeda masinyane nge-insulin efushane kakhulu. Ngesikhathi esifanayo, khumbula ukuthi kungcono ukwehlisa umthamo we-insulin kunokudla ngokweqile futhi ngenxa yalokho uthole i-hypoglycemia.

Ngabe ngidinga ukuthatha amavithamini owengeziwe kanye namaminerali?

Yebo siyakutusa. Funda kabanzi esihlokweni esithi "Yimiphi Mavithamini Yesifo Sikashukela Engasizuzisa Ngempela '.

Okufanele ukwenze uma kukhona ukuqunjelwa

Ukuqunjelwa kuyinkinga # 2 ngokudla okuphansi kwe-carbohydrate. Inkinga yenombolo 1 umkhuba wokudla uze ufike “ekulahleni”. Uma izindonga zesisu zeluliwe, khona-ke kukhiqizwa ama-hormone ama-incretin, akhulisa ushukela wegazi ngokungalawuleki. Funda kabanzi ngomphumela wendawo yokudlela yase-China. Ngenxa yalomphumela, abanesifo sikashukela abaningi abakwazi ukwehlisa ushukela wabo babe ojwayelekile, naphezu kokudla okufanele.

Ukulawula ukuqunjelwa kulula kakhulu kunokuxazulula "Inkinga # 1." Manje uzofunda izindlela ezisebenzayo zokwenza lokhu. UDkt Bernstein ubhala ukuthi imvamisa ye-stool ingaba yinto ejwayelekile amahlandla ama-3 ngesonto noma amahlandla ama-3 ngosuku, uma nje uzizwa kahle futhi ungazizwa ungakhululekile. Abanye ochwepheshe banamathela eqophelweni lokuthi isihlalo kufanele sibe yisikhathi esisodwa ngosuku, futhi mhlawumbe izikhathi ezi-2 ngosuku. Lokhu kuyadingeka ukuze imfucuza isuswe ngokushesha emzimbeni futhi ubuthi bungangeni emathunjini babuyela egazini.

Ukuze wenze amathumbu akho asebenze kahle, yenza okulandelayo:

• uphuze amalitha u-1.5-3 wamanzi nsuku zonke;
• udle i-fiber eyanele;
• ukuntuleka kwe-magnesium kungaba imbangela yokuqunjelwa - zama ukuthatha izithasiselo ze-magnesium;
• zama ukuthatha amavithamini C 1-3 amagremu ngosuku;
• ukusebenza komzimba kuyadingeka, okungenani ukuhamba, futhi kungcono ukuzivocavoca ngentokozo;
• Indlu yangasese kufanele ibe lula futhi intofontofo.

Ukuze ukuqunjelwa kuphele, zonke lezi zimo kumele zihlangane ngasikhathi sinye. Sizobahlaziya ngemininingwane eminingi. Iningi labantu aliphuzi uketshezi olwanele. Lokhu kubangela izinkinga zempilo ezahlukahlukene, kufaka phakathi ukuqunjelwa.

Kwabashukela abakhulu asebekhulile, le yinkinga ebaluleke kakhulu. Iningi lazo lithintwa isikhungo sokoma ebuchosheni, futhi ngenxa yalokho azizwa izimpawu zokuphelelwa yisikhathi ngesikhathi. Lokhu kuvame ukuholela esimweni se-hyperosmolar - inkinga enkulu yesifo sikashukela, ezimweni eziningi ebulalayo.

Ekuseni, gcwalisa ibhodlela le-2 litre ngamanzi. Uma uyolala kusihlwa, leli bhodlela kufanele lidakwe. Kufanele siyiphuze yonke, nganoma iyiphi indlela, azikho izaba ezamukelwe. Itiye le-herbal libalwa lawa manzi. Kepha ikhofi isusa amanzi amaningi emzimbeni futhi ngenxa yalokho ayinakwa enanini eliphelele loketshezi lwansuku zonke. Izinga lokudonswa kwamanzi nsuku zonke liyi-30 ml nge-1 kg yesisindo somzimba. Lokhu kusho ukuthi abantu abanemisipha emikhulu badinga amalitha amanzi angaphezu kuka-2 ngosuku.

Umthombo we-fiber ekudleni okuphansi kwe-carbohydrate yimifino evela ohlwini oluvunyelwe. Okokuqala, izinhlobo ezahlukahlukene zeklabishi. Imifino ingadliwa iluhlaza, ibilisiwe, i-stewed, ithosiwe noma ifishiwe. Ukwenza isidlo esimnandi nesinempilo, hlanganisa imifino ngemikhiqizo yezilwane enamafutha.

Zithokozise ngokuhlolwa okwenziwa ngezinongo ezihlukile nezindlela ezihlukile zokupheka. Khumbula ukuthi ukudla imifino kusiza kakhulu lapho kungavuthiwe kunangemva kokulashwa okushisa. Uma ungathandi imifino nhlobo, noma ungenaso isikhathi sokuwapheka, kusenezinketho zokufaka i-fiber emzimbeni, futhi manje uzofunda ngayo.

Ikhemisi lithengisa imbewu yefilakisi. Zingaba phansi ngomshini wekhofi, bese ufafaza izitsha ngalo ufulawa. Kukhona futhi nomthombo omuhle kakhulu wefayibha yokudla - isitshalo "sezinti zesitshalo" (i-psyllium husk). Izithasiselo nayo ingayalwa ezitolo zama-Intanethi zaseMelika. Futhi ungazama futhi i-pectin. Kwenzeka i-apula, i-beetroot noma kwesinye isitshalo. Kuthengiswa ezitolo ezinkulu eminyangweni yokudla kashukela.

Ezimweni eziningi, akunakwenzeka ukuqeda ukuqunjelwa uma ukuntuleka kwe-magnesium kungasuswa emzimbeni. I-Magnesium ngamaminerali amangalisayo. Uyaziwa ongaphansi kwe-calcium, yize izinzuzo zakhe zikhulu kakhulu. I-Magnesium iyasiza kakhulu enhliziyweni, ikhalisa izinzwa, futhi inciphise izimpawu ze-PMS kwabesifazane.

Uma, ngaphandle kokuqunjelwa, futhi unokunwebeka komlenze, lokhu kuwuphawu olucacile lokuntuleka kwe-magnesium. I-Magnesium futhi yehlisa umfutho wegazi futhi - ukunakwa! - Kwandisa ukuzwela kwezicubu kwe-insulin. Ngemininingwane yokuthi ungawathatha kanjani ama-viresium supplements, bheka i-athikili ethi "Yimaphi amaVithamini Awesifo Sikashukela Azuzuzo Ngempela"

Zama ukuthatha amavithamini C 1-3 amagremu ngosuku. Lokhu futhi kuvame ukusiza ukuthuthukisa umsebenzi wamathumbu. I-Magnesium ibaluleke kakhulu kunevithamini C, ngakho-ke qala ngayo.
Imbangela yokugcina yokuphela kodwa hhayi evame kakhulu yokuchithwa kwendlu yangasese uma kungemnandi ukuvakasha. Nakekela ukuxazulula le nkinga.

Ungakujabulela kanjani ukudla futhi ugweme ukuqhekeka

Kuhlobo lwesifo sikashukela sohlobo 2, ukugcwala njalo kushukela wegazi kuvame ukudala isifiso esingalawuleki semikhiqizo ye-carbohydrate ezigulini. Ukudla okune-carbohydrate ephansi, kufanele uvuke etafuleni ugcwele futhi wanelisekile, kepha kubalulekile ukungadli ngokweqile.

Izinsuku zokuqala zingaba nzima, kufanele ubekezele. Lapho-ke izinga loshukela wegazi liyaqina. Isifiso sokudla kakhulu i-carbohydrate kufanele sidlule, futhi uyoba nesifiso sokudla esinempilo.

Ngemuva kokudla okuphansi kwe-carbohydrate ukulawula ushukela wegazi, yidla izinhlanzi ezinamanzi anosawoti okungenani izikhathi ezingama-2-3 ngesonto.

Ukubhekana nokufisa okungaguquki kwama-carbohydrate, abantu abakhuluphele abane-metabolic syndrome kanye nohlobo 2 lwesifo sikashukela bangathatha ezinye izinyathelo. Funda i-athikili ekwelashweni kokuncika kwe-carbohydrate ukuthola eminye imininingwane.

Uma ubunomkhuba wokudla uze ufike endaweni yokulahla, khona-ke kufanele uhlukane nakho. Ngaphandle kwalokho, ngeke kwenzeke ukwehlisa ushukela wegazi ube ojwayelekile. Ukudla okune-carbohydrate ephansi, ungadla ukudla okuningi okumnandi kwamaprotheni ukwenza uzizwe ugcwele futhi wanelisekile. Kepha hhayi kakhulu ukuze ungaweli odongeni lwesisu.

Ukuhlukumeza kukhuphula ushukela wegazi, noma ngabe udlani. Ngeshwa, le yinkinga enkulu kwiziguli eziningi ezinesifo sikashukela sohlobo 2. Ukuyixazulula, udinga ukuthola ezinye izinto zobumnandi ezizokubuyisela esikhundleni sokudla okugcwele. Iziphuzo nogwayi azifanele. Le yinkinga enkulu edlula engqikithini yesayithi lethu. Zama ukufunda ukuzikhohlisa.

Abantu abaningi abashintshela ekudleni okuphansi kwe-carbohydrate baqala ukuhileleka ekuphekeni. Uma uthatha isikhathi, kulula ukufunda ukuthi ungapheka kanjani izitsha zokudla okumnandi zaphezulu ezifanele zokudlela ezinhle kakhulu kunokudla okuvunyelwe. Abangani bakho nomndeni wakho bazojabula. Vele, ngaphandle kokuthi bayakholelwa kumifino yemifino.

Yehlisa ushukela wegazi kushukela - kuyiqiniso

Ngakho-ke, ufunda ukuthi wehlisa kanjani ushukela wegazi kushukela ngokudla okune-carbohydrate ephansi. Kusukela ngawo-1970, izigidi zabantu basebenzise ngempumelelo lokhu kudla ukwelapha ukukhuluphala kanye nasezigabeni zokuqala zesifo sikashukela sohlobo 2. Udokotela waseMelika uRichard Bernstein wahlola iziguli zakhe, kwathi kusuka ngasekupheleni kweminyaka yama-1980 waqala ukukhuthaza kabanzi ukuvinjezelwa kwama-carbohydrate ekudleni futhi uthayiphe isifo sikashukela 1.

Siphakamisa ukuthi uzame ukudla okune-carbohydrate okuqala kuqala amasonto ama-2. Ungafunda kalula ukuthi ungapheka kanjani izitsha ezimnandi, ezinempilo nezinempilo ezinothile ngamaphrotheni namafutha emvelo anempilo. Qiniseka ukuthi imitha yakho ikhombisa imiphumela efanele. Kala ushukela wegazi kabuhlungu izikhathi eziningana ngosuku - futhi maduze uzokwazi ukuthi kusizuzisa kangakanani isitayela esisha sokudla okukulethela sona.

Lapha sidinga ukukhumbula okulandelayo. Umuthi osemthethweni ukholelwa ukuthi isifo sikashukela sinxephezelwa kahle uma izinga le-hemoglobin ye-glycated selihle laya ku-6.5% okungenani. Ebantwini abaphilile, abanempilo ngaphandle kwesifo sikashukela nokukhuluphala, lesi sibalo singu-4.2-4.6%. Kuyavela ukuthi noma ngabe ushukela wegazi udlula okujwayelekile izikhathi eziyi-1.5, i-endocrinologist izosho ukuthi konke kuhamba kahle nawe.

Uma udla ama-carbohydrate amancane, ungagcina ushukela wegazi ngamazinga afanayo nabantu abanempilo ngaphandle kokuphazamiseka kwe-carbohydrate metabolism. I-hemoglobin ye-Glycated ngokuhamba kwesikhathi, uzoba ku-4.5-5,6%. Lokhu kucishe kube yi-100% kuqinisekisa ukuthi ngeke ube nezinkinga zesifo sikashukela kanye nezifo zenhliziyo "ezihlobene nobudala". Funda ukuthi "kunengqondo yini ukuthi isifo sikashukela siphile iminyaka engama-80-90?"

Imikhiqizo yamaphrotheni yokudla okunama-carbohydrate ashibhile. Futhi, le ndlela yokudla izokulethela inkathazo enkulu, ikakhulukazi uma uhambela nokuhambela. Kepha namuhla kuyindlela ethembekile yokunciphisa ushukela wegazi ibe ejwayelekile nokuvimbela izinkinga zesifo sikashukela. Uma ukulandela ngokucophelela ukudla futhi uvivinya umzimba kancane, ungajabulela impilo engcono kunontanga yakho.