Yikuphi ukudla ukwehlisa ushukela wegazi ngohlobo 1 bese uthayipha 2 isifo sikashukela?

Lapho kunezinkinga ngomzimba emzimbeni, umuntu unezimpawu ezithile ngendlela yobuthakathaka, ukukhathala, ukulunywa isikhumba, ukoma, ukuchama ngokweqile, umlomo owomile, isifiso sokudla, kanye namanxeba amade okuphola. Ukuthola imbangela yokugula, udinga ukuvakashela umtholampilo futhi uphumelele konke ukuhlolwa kwegazi okudingakalayo ushukela.

Uma imiphumela yocwaningo ikhombisa inkomba ye-glucose ekhulayo (ngaphezu kwe-5.5 mmol / ilitha), indlela odla ngayo nsuku zonke kufanele ibhekisiswe ngokucophelela ukwehlisa ushukela wegazi. Konke ukudla okwandisa ushukela kufanele kungafakwa ngaphandle ngangokunokwenzeka. Kubaluleke kakhulu ukuthatha izinyathelo zesifo sikashukela sohlobo 2 nangesikhathi sokukhulelwa, ukuze ungasifaki lesi simo.

Ukuqinisekisa ukuthi izinga le-glucose egazini lihlala liphansi, kanye nokukhulupha ngokweqile, uhlobo 1 nesifo sikashukela 2, kanye nangesikhathi sokukhulelwa, izimiso ezithile zokudla kwansuku zonke ziyabonakala.

Ungawehlisa kanjani ushukela wegazi

Esezinhlelweni zokuthatha noma yikuphi ukudla, kukhuphuka ngokushesha kweshukela egazini. Inkomba ejwayelekile yoshukela ihora elilodwa ngemuva kokudla kubhekwa njenge-8,9 mmol / ilitha, futhi ngemuva kwamahora amabili lelo zinga akufanele libe ngaphezulu kuka-6.7 mmol / ilitha.

Ukwehla okubushelelezi kwama-indices we-glycemic, kuyadingeka ukubuyekeza kabusha ukudla futhi ungabeki konke ukudla lapho inkomba ye-glycemic idlula amayunithi angama-50.

Abantu abanesifo sikashukela nabantu abanempilo abanesifo sikashukela akufanele baphume ngokweqile, ikakhulukazi abanesifo sikashukela akufanele badle ukudla okuningi okuqukethe ushukela. Uma inani elikhulu lokudla lingena ngaphakathi esiswini somuntu, liyelula, okuphumela ekukhiqizeni i-incretin ye-hormone.

Le hormone ayikuvumeli ukuthi ulawule okuqukethwe okujwayelekile kwe-glucose egazini. Isibonelo esihle yindlela yamaChinese yokudla - isidlo sokungcebeleka ezingxenyeni ezihlukene ezihlukanisiwe.

• Kubalulekile ukuzama ukuqeda ukuxhomekeka kokudla futhi uyeke ukudla imikhiqizo elimazayo equkethe ama-carbohydrate angagaya kalula. Lokhu kufaka phakathi i-confectionery, i-khekhe, ukudla okusheshayo, iziphuzo ezimnandi.
• Nsuku zonke, umuntu onesifo sikashukela kufanele adle inani lokudla okutholwe yi-glycemic index yalo equkethe amayunithi angaphezu kwama-50-55. Izitsha ezinjalo zinciphisa ushukela wegazi, ngakho-ke, ngokusetshenziswa kwazo njalo, amazinga kashukela ajwayelekile. Izinyathelo ezinjalo zivimbela ukwanda okungazelelwe kushukela futhi kuthuthukise isimo esijwayelekile somuntu.
• Isethi yokudla ewusizo ingabhekwa njengokudla kwasolwandle ngohlobo lokuphamba, ama-lobster, ama-lobster, inkomba ye-glycemic yayo incane futhi ingamayunithi ama-5 kuphela. Izinkomba ezifanayo yi-soy ushizi we-tofu.
• Ukuze umzimba ukwazi ukuzikhulula ezintweni ezinobuthi, kufanele udliwe okungenani ngama-25 g nsuku zonke. Le nto isiza ukwehlisa ukumuncwa kwe-glucose kusuka ku-lumen yamathumbu, ngenxa yalokho ukuncipha koshukela wegazi kushukela. Izimila, amantongomane nezinhlamvu kungukudla okuyisisekelo okwehlisa ushukela wegazi.
• Izithelo ezinoshukela omnandi nemifino eluhlaza, equkethe inani elikhulu lamavithamini, nazo zengezwa ezitsheni ukuze kunciphise ushukela. Ngenxa yokuba khona kwefayibha yokudla, amazinga kashukela egazi ayaqondiswa. Kunconywa ukudla imifino nezithelo ezintsha.

Isifo sikashukela kufanele sinikeze ama-carbohydrate ngangokunokwenzeka. Ukwehlisa amanani kashukela ashukela, udokotela unquma ukudla okune-carb ephansi, le ndlela ikuvumela ukuba wenze ngokwejwayelekile amazinga kashukela ezinsukwini ezimbili kuya kwezintathu. Njengokugqoka kwesitsha, noma yimaphi amafutha emifino asemabhodleleni engilazi asetshenziswa.

I-yogurt engenamafutha engafakiwe ifakwa kusaladi yezithelo. Amafutha e-flaxseed, aqukethe i-magnesium, i-omega-3 fatty acid, phosphorus, ithusi, i-manganese ne-thiamine, abhekwa njengewusizo kakhulu. Futhi kule uwoyela yemifino cishe akunawo ama-carbohydrate.

Udinga ukuphuza okungenani amalitha amabili amanzi okuphuza ngosuku, kudingeka futhi udlale imidlalo nsuku zonke, ulawule isisindo sakho.

Esikhundleni sekhofi, kunconywa ukusebenzisa i-chicory ekuseni, kanti i-artichoke yaseJerusalema kanye nezitsha ezivela kuyo kungafakwa ekudleni.

Ukudla kwehlisa ushukela

Noma yimuphi umkhiqizo wokudla unenkomba ethile ye-glycemic, ngesisekelo umuntu angakwazi ukubala isilinganiso sokuqedwa koshukela kuwo ngemuva kokungena emzimbeni.

Abantu abanesifo sikashukela nabantu abanesifiso sokuthola isifo sikashukela akufanele badle ukudla okuholela ekugxumeni okubukhali kushukela wegazi. Kulokhu, yizo kuphela lezo imikhiqizo ezinenkomba ye-glycemic ephansi okufanele zidliwe.

Ukuze isiguli sikwazi ukubona ngokuzimela ukuthi yimuphi umkhiqizo wehlisa izinga le-glucose, kunetafula elikhethekile. Zonke izinhlobo zemikhiqizo zingahlukaniswa izinhlobo ezintathu eziyinhloko: imikhiqizo enenkomba ye-glycemic ephezulu, ephakathi nephansi.

1. I-confectionery ngesimo sikashokholethi, amaswidi nezinye amaswidi, isinkwa esimhlophe nesibhotela, i-pasta, imifino emnandi nezithelo, inyama enamafutha, uju, ukudla okusheshayo, ama-juices ezikhwameni, u-ayisikhilimu, ubhiya, iziphuzo ezinotshwala, i-soda, kunenkomba ephezulu ye-glycemic yamayunithi angaphezu kwama-50 amanzi. Lolu hlu lwemikhiqizo luvunyelwe kwabanesifo sikashukela.
2. Imikhiqizo enenkomba ye-glycemic ephakathi kwamayunithi angama-40-50 ifaka ibhali le-pearl, inyama ephansi enamafutha, uphayinaphu omusha, i-citrus, i-apula, ujusi wamagilebhisi, iwayini elibomvu, ikhofi, ama-tangerines, amajikijolo, i-kiwi, izitsha ze-bran nofulawa wokusanhlamvu okuphelele. Lezi zinhlobo zemikhiqizo zingenzeka, kepha ngamanani alinganiselwe.
3. Imikhiqizo enoshukela osezingeni eliphansi inenkomba ye-glycemic yamayunithi ayi-10-40. Leli qembu lifaka i-oatmeal, amantongomane, isinamoni, umhluzi, ushizi, amakhiwane, inhlanzi, inyama ebusayo, isitshalo seqanda, upelepele, i-broccoli, amabele, ugarlic, ama-sitrobheli, i-legumes, i-artichoke yase-Jerusalem, i-buckwheat, u-anyanisi, i-grapefruit, amaqanda, isaladi eluhlaza, Utamatisi Isipinashi Emikhiqizweni yezitshalo, ungafaka iklabishi, ama-blueberries, isilimo esidliwayo esinamagatsha anamanzi, isilimo esidliwayo esinamagatsha anamanzi, umlotha wasentabeni, isithombo, i-turnips, ukhukhamba, i-horseradish, i-zucchini, ithanga.

Ungadliwa kanjani ushukela

Isifo sikashukela sohlobo 1 sithathwa njengesifo esibi kakhulu, sibizwa nangokuthi yi-insulin-kuncike. Kubantu abagulayo, i-hormone i-insulin ayikwazi ukukhiqizwa ngokwayo, maqondana nokuthi abanesifo sikashukela kufanele bawujove kanjani umjovo we-insulin njalo.

Ukuze uvikele ukweqa okubukhali kushukela wegazi, ohlotsheni lokuqala lokugula isiguli silandela indlela ekhethekile yokudla. Ngasikhathi sinye, ukondliwa kwesifo sikashukela kuyalingana futhi kugcwele izinto eziwusizo.

Isiguli kufanele silahle ngokuphelele ujamu, u-ayisikhilimu, amaswidi namanye amaswidi, izitsha ezinosawoti nezibhemayo, imifino ethosiwe, imikhiqizo yobisi enamafutha, izingono ezihlanganisiwe, iziphuzo ezinekhabhoni, umhluzi onamafutha, imikhiqizo kafulawa, namakhekhe, izithelo.

Okwamanje, i-jelly, iziphuzo zezithelo, i-compote yezithelo eyomisiwe, isinkwa sefulawa ephelele, isithelo esisanda kufakwa ngaphandle kweshukela, umhluzi wemifino, uju, izithelo nemifino, iphalishi, ukudla kwasolwandle, imikhiqizo yobisi enamafutha amancane nemikhiqizo yobisi olunoshukela obomvu kungafakwa ekudleni. Kubalulekile ukuthi ungadli ngokweqile futhi udle ukudla okuncane izikhathi eziningana ngosuku.

• Ngokwesifo sikashukela sohlobo 2, kunezinkinga ngama-pancreas. Lisakwazi ukukhiqiza i-insulin ngenani elincane, kepha amangqamuzana izicubu awakwazi ukuthola ushukela ngokuphelele. Le nto ibizwa ngokuthi yi-insulin resistance syndrome. Nge-mellitus yesifo sikashukela enganciki i-insulin, udinga futhi ukudla ukudla okwehlisa ushukela wegazi.
• Ngokungafani nohlobo lokuqala lwesifo, kulokhu, lokhu kudla kunemikhawulo eyengeziwe. Isiguli akufanele sidle ukudla, amanoni, ushukela kanye ne-cholesterol. Ngaphezu kwalokho, ukwelashwa kwenziwa ngosizo lwezidakamizwa ezinciphisa ushukela.

Ukudla Okukhulelwe

Njengoba ngesikhathi sokukhulelwa kunengozi yokuba nesifo sikashukela soku gestational, abesifazane kudingeka banamathele kuhlobo oluthile lokudla. Izinga le-glucose labesifazane abakhulelwe likhuphuka ngenxa yomsebenzi we-progesterone ye-hormone. Isimo esinjalo singadala izinkinga ezinkulu, kulokhu, kubalulekile ukuthatha izinyathelo ezifika ngesikhathi ukuze wenze ushukela wegazi ube ngokwejwayelekile.

Izinga le-glucose ejwayelekile kulesi sikhundla lithathwa njengesinkomba se-3.3-5.5 mmol / lit. Uma idatha ikhuphukela ku-7 mmol / ilitha, udokotela angakusola ukwephulwa kokubekezelela ushukela. Emazingeni aphezulu, isifo sikashukela siyatholakala.

Ushukela ophakeme ungabonakala ukoma kakhulu, uchama kaningi, umsebenzi obukwayo ongabonakali, kanye nesifiso sokudla esingachazeki. Ukuthola ukwephulwa, udokotela unquma ukuthi kuhlolwe ushukela bese enquma ukwelashwa nokudla okufanele.

1. Shintsha amazinga kashukela egazini ngokudla ukudla okwehlisa ushukela. Owesifazane kufanele alahle ama-carbohydrate asheshayo ngendlela kashukela, amazambane, namakhekhe, imifino enesitashi. Izithelo neziphuzo ezimnandi kudliwa ngamanani amancane.
2. Inani le-caloric layo yonke imikhiqizo akufanele lidlule ama-kilocalories angama-30 ngekhilogremu eyodwa yesisindo somzimba. Iwusizo noma yikuphi ukuzivocavoca okulula nokuhamba nsuku zonke emoyeni omusha.
3. Ukuqapha amazinga kashukela egazini, ungasebenzisa imitha, lapho kwenziwa khona uhlolo lwegazi ekhaya. Uma ulandela ukudla okwelashwa, thambisa umzimba ekusebenzeni ngokomzimba futhi ulandele indlela efanele, ngemuva kwezinsuku ezimbili noma ezintathu, ukufundwa kweglucose kubuyela kokujwayelekile, kuyilapho kungadingeki ukwelashwa okwengeziwe.

Ngemuva kokuzalwa, isifo sikashukela sokukhulelwa sivame ukunyamalala. Kepha esimweni sokukhulelwa okulandelayo, ubungozi bokuqhamuka nokwephula umthetho abukhishwa. Ngaphezu kwalokho, kufanele wazi ukuthi abesifazane ngemuva kwesifo sikashukela sokukhulelwa basengozini yokuthola isifo sikashukela sohlobo 1.

Ividiyo ekulesi sihloko izokutshela okuningi mayelana nokunciphisa ushukela kwemikhiqizo ethile.