Inhlala-kahle yomuntu ihlala incike kuzinkomba zikashukela wegazi, kuhle lapho izinga le-glycemia lisuka ku-3.3 liye ku-5.5 mmol / l. Emini, ushukela wegazi uyahluka ngevolumu nokuvama kokudla, inkomba ephansi kakhulu ibonwa ekuseni kusisu esingenalutho, ngenxa yalesi sizathu amasampula egazi ayenziwa ngalesi sikhathi.
Ukwanda koshukela wegazi kukhombisa ukukhula kwesifo sikashukela, futhi njengoba umuntu ethola ushukela ekudleni, kudingeka azi ukuthi yikuphi ukudla okunyusa ushukela wegazi.
Njengomphumela wokuchayeka njalo koshukela ngokweqile, kungekudala, ukulimala kwemicu yezinzwa, kuqala imithambo yegazi emikhulu nemincane, ebangela ubunzima obukhulu.
Ngokuhambisana nenkomba ye-glycemic, ukudla ngokushesha noma kancane kuthinta i-glycemia, ushukela uthathwa njengomkhiqizo onobungozi kakhulu kusukela endaweni yokubukwa kwesifo sikashukela i-mellitus, i-GI yayo ingu-100. Iziguli ezinenkinga yokudla emzimbeni kanye nokubekezelelwa kweglucose kufanele zinqabe ukudla okunenkomba ye-glycemic yamaphuzu angama-70 futhi ngaphezulu.
Ukudla okwamukelekayo yilokho okunenkomba ye-insulin ephakathi kwama-56-69; Ukudla okunempilo kakhulu kunenkomba ye-glycemic engaphansi kwamaphuzu angama-55. Ubuningi bokudla bunamandla okukhulisa i-glycemia, kepha izinga lokukhuphuka kweglucose lingahluka.
Ama-carbohydrate amaningi akhuphula ushukela wegazi, wona ahlukaniswe:
- okusheshayo (okulula);
- kuhamba kancane (kuyinkimbinkimbi).
Kuyi-glucose ekhuphuka kakhulu kusuka kuma-carbohydrate alula, akhishwa ngokushesha emzimbeni noma aqhubeke kuwo esesimweni sokufakwa kwamafutha. Ezigulini ezinesifo sikashukela i-mellitus, amafutha avela okhalweni, esiswini, ngokusetshenziswa njalo kokudla okunjalo umuntu akashiyi umuzwa wokulamba. Ama-carbohydrate ancipha akhulisa ukugcwala kwe-glucose kahle, lapho umzimba udlulisa amakhalori namandla atholwe ngokulinganayo.
Ukudla Okuphakamisa Ushukela
Uma isiguli sitholakala sinesifo sikashukela sohlobo 1 noma uhlobo 2, kudingeka sibheke impilo yaso njalo. Kubalulekile futhi ukuhlola i-glucose kaningi, khumbula ukudla okwandisa ushukela.
Imikhiqizo ebhalwe ngezansi kufanele idliwe ngokulinganisa, ngenkathi kulawula ukugcwala koshukela: imikhiqizo yobisi (ubisi lwenkomo luphelele, ubisi olubilisiwe olubisiwe, ukhilimu, i-kefir); izithelo ezimnandi, amajikijolo. Isifo sikashukela, amaswidi asuselwa kunoshukela (uju wemvelo, ushukela othosiwe), imifino ethile (izaqathe, uphizi, ubhontshisi, amazambane) kungathinta kakhulu ushukela wegazi.
Esikhathini sikashukela, ushukela ukhuphuka ekudleni okwenziwe ngofulawa wamaprotheni aphansi, amafutha, imifino ekheniwe, inyama ebhemayo nemifino ethosiwe ngokushisa.
Ushukela wegazi ungakhuphuka ngokulingana kusuka ekudleni okuhlanganisayo okunamafutha, amaprotheni, nama-carbohydrate. Lokhu kufaka nezitsha ezihlanganisiwe ezihlanganisiwe ezinokuqukethwe okunamafutha amaningi, ukufaka esikhundleni ushukela wemvelo. Lesi sakamuva, naphezu kweqiniso lokuthi behlisa okuqukethwe kwekalori kokudla, kungadala ukwanda kwe-glycemia.
Ukudla okuqinisa ushukela kancane kancane kuqukethe amafutha amaningi, amafutha angenakuqina, angaba:
- izindle;
- izinhlanzi ezinamafutha;
- amantongomane.
Udinga ukwazi ukuthi ku-mellitus yesifo sikashukela, akudingekile ukwenqaba ngokuphelele ukudla okunokuqukethwe okunoshukela omningi, ngokusetshenziswa ngokulinganisela, izinzuzo zokudla okunjalo zidlula ukulimala.
Isibonelo, kuyasiza ukudla uju wemvelo namakhekheba wezinyosi, umkhiqizo onjalo awukwazi ukukhuphula ushukela, ngoba i-wax, etholakala ezinhlosi zezinyosi, kuzovikela ukufakwa kweglucose egazini. Uma usebenzisa uju ngendlela yayo emsulwa, ingakhuphula ushukela ngokushesha okukhulu.
Lapho umuntu onesifo sikashukela edla kahle, kancane kufakwa emaphayinaphu namagilebhisi angafakwa ekudleni, ngenxa yokutholakala kwefayibha enempilo, izithelo ezinjalo ziya ngokunika ushukela womzimba kancane. Ngaphezu kwalokho, kuyasiza ukudla i-amakhabe ne-ikhabe ngezingxenye ezincane, kuyizindlela zemvelo zokususa ubuthi, ubuthi, kanye nokuhlanzwa kwezinso.
Izithelo noshukela
Kukholelwa ukuthi ngesifo sikashukela akufanele udle izithelo, ikakhulukazi ngohlobo lokuqala lwesifo emadodeni. Muva nje, ulwazi oluthe xaxa luye lwavela ukuthi ukudla okunjalo kumele kufakwe kumenyu yeziguli, kodwa kunqunyelwe.
Odokotela batusa ukudla izithelo ezintsha nezineqhwa, ngoba ziqukethe i-fiber eningi, amavithamini, i-pectin namaminerali. Ngokubambisana, lezi zingxenye zenza umsebenzi omuhle kakhulu wokuguqula isimo somzimba, sisuse isiguli ku-cholesterol embi, sithuthukise ukusebenza kwamathumbu, futhi sibe nomthelela omuhle kushukela wegazi.
Ukwanda koshukela wegazi ngeke kwenzeke uma onesifo sikashukela edla amagremu angama-25-30 we-fiber, kuyileli inani elinconyelwe ukuthi lidliwe ngosuku. Iningi le-fiber litholakala kuma-apula, amawolintshi, amaplamu, amaparele, amagilebhisi, ama-sitrobheli kanye nama-raspberries. Ama-apula kanye namapheya asetshenziswa kangcono ngopelepele, unefayibha eningi. Ngokuqondene nama-mandarin, athinta ushukela wegazi, awandise kushukela, ngakho-ke, kungcono ukwenqaba lolu hlobo lwamawolintshi.
Njengoba izifundo zesayensi zibonisa, i-watermelon nayo ithinta ushukela wegazi, kepha uma ulidla ngamanani angenamkhawulo. Udinga ukwazi ukuthi:
- I-135 g ye-pulp iqukethe iyunithi elilodwa lesinkwa (XE);
- ekwakhiweni kukhona i-fructose, i-sucrose.
Uma ikhabe ligcinwa isikhathi eside kakhulu, kukhuphuka inani le-glucose kuyo. Okunye ukutusa ukusebenzisa ikhabe, kuyilapho ungakhohlwa ukubala inani lamayunithi esinkwa esidliwayo.
Esikhathini sikashukela sohlobo lwesibili, kuyadingeka ukuthi kudle inani elincane lama-carbohydrate anjalo noma ukubuyisela lawo aphuze kancane, ngangokunokwenzeka, odokotela bavunyelwe ukudla i-200- 200 g ye-ikhabe ngosuku. Kubalulekile futhi ukunganikezeli esifisweni sokuya ekudleni kwekhabe, kuyalimaza isidalwa esibuthakathaka sesifo sikashukela, sikhulisa ushukela.
Izithelo ezomile zithinta noshukela wegazi; ziqukethe ushukela omningi kakhulu. Uma ufisa, izithelo ezinjalo zisetshenziselwa ukupheka i-compote, kepha kuqala-ke zimanziswa ngamanzi abandayo okungenani amahora ayi-6. Ngenxa yokufaka kungenzeka ukususa ushukela omningi.
Uhlu oluqondile lwezithelo ezomisiwe ezingavunyelwe, imikhiqizo ekhulisa ushukela wegazi, ikuwebhusayithi yethu.
Uma ushukela ukhuphukile
Ungase futhi wehlise amazinga kashukela ngokudla, okokuqala udinga ukudla inani elanele lemifino eluhlaza, ngoba ushukela omncane kakhulu. Utamatisi, isitshalo seqanda, isithombo, ukholifulawa, ukhukhamba kanye isilimo esidliwayo esinamagatsha anamanzi kuzosiza ukuguqula glycemia ngokwejwayelekile. Uma nje zidliwa njalo, imifino enjalo ayivumeli ukukhuphuka kweglucose.
I-Avocado izosiza ukukhulisa ukuzwela kwehomoni. Izokwanela umzimba wesiguli onesifo sikashukela esinezindoni ezifuywayo kanye ne-fiber. Izazi ezingama-Endocrinologists zeluleka ukugcwalisa amasaladi kuphela ngamafutha zemifino, okungcono umnqumo noma odlwenguliwe.
Isoso elinamafutha, ukhilimu omuncu kanye nemayonnaise kukhulisa ushukela wegazi emizuzwini emincane, ngakho-ke asifakwa ngokuphelele ekudleni, lokhu kubalulekile ezigulini ngemuva kweminyaka yobudala engama-50. I-sauce ekahle isuselwe ku-yogurt yemvelo ephansi. Kodwa-ke, kukhona okuhlukile kulabo abanesifo sikashukela abanokubekezelela imikhiqizo yobisi (i-lactose).
Lapho ukudla kukhuphula ushukela wegazi, ungazisiza ngokuthi:
- kudla ikota yesipuni sesinamoni;
- igxishwe engilazini yamanzi afudumele ngaphandle kwegesi.
Isiphuzo esihlongozwayo siqinisa izinga le-glucose egazini, ngemuva kwezinsuku ezingama-21 ushukela uzokwehla ngo-20%. Ezinye iziguli zithanda ukuphuza isisombululo se-sinamoni esishisayo.
Kuthinta ukwanda koshukela kanye negalikhi eluhlaza; kubangela ukuthi ama-pancreas akhiqize i-insulin eningi. Ngaphezu kwalokho, le mifino yaziwa ngezakhi zayo ze-antioxidant, kukhona netafula esizeni lapho izakhiwo eziwusizo zomkhiqizo zipendiwe.
Ukudla amantongomane kusiza ukwehlisa inani loshukela ekuhlolweni kwegazi, kwanele ukudla ama-50 g womkhiqizo nsuku zonke. Okuwusizo kakhulu kusukela ngokombono wesifo sikashukela ama-walnuts, amantongomane, amaseshele, ama-alimondi, amantongomane aseBrazil. Kusasiza kakhulu amantongomane ephayiphu kwabanesifo sikashukela. Uma udla amantongomane anjalo amahlandla ama-5 ngesonto, izinga likashukela egazini kubantu besifazane nakwabesilisa lehla ngokushesha ngama-30%.
Kulesi sifo, ukwehla kancane kancane ushukela kuyakhonjiswa, ngakho-ke, kunengqondo ukusebenzisa imikhiqizo ehlongozwayo ukwenza amazinga we-glucose abe muncane.
Lokhu kuyiqiniso ikakhulukazi ezigulini ezineminyaka engaphezu kwengama-50-60.
Yini enye okudingeka uyazi
Uma kunemikhiqizo ekhuphula ushukela wegazi, kukhona nemikhiqizo yokuyinciphisa, kuyadingeka ukwazi lokhu ukuze udle ukudla kwansuku zonke. Ezigulini ezinesifo sikashukela, umthetho uwukusebenzisa isilinganiso esincane sokudla okunamafutha okuthosiwe ku bhotela nase loreni. Ukweqiwa kwezinto ezinjengale futhi kunikeza ukwanda ushukela.
Ngaphezu kwalokho, kuyadingeka ukukhawulela inani lemikhiqizo equkethe ufulawa osezingeni eliphakeme, amafutha e-confectionery, noshukela omningi omningi. Imiphi imikhiqizo esadinga ukulahlwa? Ithebula linikezela ngemikhawulo yotshwala; uphuzo oludakayo kuqala luphakamisa ushukela wegazi ngokushesha, bese ulunciphisa ngokushesha.
Kulabo abangaguli nesifo sikashukela, kodwa abanokuqagela kukho, kuyanconywa ukuthi bahlole igazi ngoshukela okungenani izikhathi ezi-2 ngonyaka ngomthwalo. Abantu abadala kudingeka bakwenze lokhu kaningi.
Yimiphi imikhiqizo efakwa ku-diabetics echazwe kuvidiyo kuleli vidiyo.
