Ukukhuluphala kanye nesifo sikashukela ngobuningi bamacala kuyizindlela ezihambisanayo. Ngenxa ye-insulin, amafutha amaningi ngokweqile anqwabelana emzimbeni womuntu, futhi ngasikhathi sinye, le hormone ayikuvumeli ukuba kwehle.
Izicubu eziningi ze-adipose emzimbeni wesiguli, ukukhuphuka kokumelana kwakhe ne-insulin, kanye nama-hormone amaningi egazini, ukukhuluphala okuthe xaxa kuyabonakala. Okusho ukuthi, kutholakala umbuthano onobungozi, oholela ekufundisweni okunjenge-mellitus yesifo sikashukela (uhlobo lwesibili).
Ukuletha okuqukethwe kwe-glucose ezingeni elidingakalayo, udinga ukulandela ukudla okune-carb ephansi, ukuzivocavoca okulinganiselayo, kanye nemithi (enikezwe kuphela ngudokotela) ayibalulekanga kangako.
Udinga ukubheka ukuthi ungalapha kanjani ukukhuluphala nesifo sikashukela, nokuthi imaphi amaphilisi okukhuluphala okuzosiza ukwehlisa isisindo. Yikuphi ukwelashwa udokotela angakuyalela, futhi yini futhi ezizosiza ukunqoba lesi sifo?
Ukukhuluphala ngokweqile njengesici esiyingozi soshukela
Ucwaningo oluningi lubonisa ukuthi ukumelana ne-insulin nokukhuluphala kunezimbangela zofuzo. Lesi simo sisuselwa kuzakhi zofuzo ezitholwa yizingane ezivela kubazali bazo. Abanye ososayensi bababiza ngezakhi zofuzo "ezifaka isandla ekuqongeleleni amafutha."
Umzimba womuntu, othambekele ekutheni ukhuluphele, ugcotshwa ngamanani amakhulu ama-carbohydrate ngesikhathi lapho asezingeni elikhulu. Ngaso leso sikhathi, ukugcwala koshukela egazini kuyakhuphuka. Kungakho ushukela nokukhuluphala kuxhunywa ngokuqinile.
Ngaphezu kwalokho, lapho likhulu izinga lokukhuluphala ngokwengeziwe, amangqamuzana amelana ngokwengeziwe amaseli eba i-insulin ye-hormone. Ngenxa yalokho, i-pancreas iqala ukuyikhiqiza ngamanani amakhulu kakhulu, futhi umthamo we-hormone onjalo uholela ekuqongeleleni okukhulu kwamafutha.
Kuyaqapheleka ukuthi izinhlobo zofuzo ezifaka isandla ekuqongeleleni amafutha emzimbeni zivusa ukuntuleka kwehomoni enjenge-serotonin. Ukushoda kwaso kuholela emizweni engapheli yokudangala, ukunganaki kanye nendlala engapheli.
Ngokuhlukile ukusetshenziswa kwemikhiqizo ye-carbohydrate ikuvumela ukukala lezo zimpawu okwesikhashana, ngokulandelana, inani labo elikhulu liholela ekunciphiseni kwe-insulin, okuholela kwisifo sikashukela.
Izici ezilandelayo zingaholela ekukhulupheni kanye nasoshukela:
- Indlela yokuphila yokwehlisa ukuthula.
- Ukudla okungalungile.
- Ukuhlukumezeka kokudla okunoshukela noshukela.
- Ukuphazamiseka Kwe-Endocrine
- Ukudla okungajwayelekile, ukukhathala okungapheli.
- Ezinye izidakamizwa ze-psychotropic zingaholela ekuzuzeni isisindo.
Ngingathanda ukuthi ososayensi bathole ikhambi lesifo sikashukela nokukhuluphala, kepha kuze kube manje lokhu akwenzekanga. Noma kunjalo, kunomuthi othile osiza ukwehlisa isisindo sesiguli, futhi ongamvimbeli isimo sakhe esivamile.
Ukwelashwa kwezidakamizwa
Iziguli eziningi zinesifiso sendlela yokwelapha ukukhuluphala ngesifo sikashukela, futhi yimuphi umuthi ozosiza ekulweni nokukhuluphala?
Ukwelashwa nge-antidepressant yesifo sikashukela kusiza ukunciphisa ukwehla okungokwemvelo kwe-serotonin, ngenxa yalokho okuqukethwe kwayo emzimbeni kukhuphuka. Kodwa-ke, le ndlela inemiphumela yayo engemihle. Ngakho-ke, ngobuningi bamacala, kunconywa isidakamizwa esinikeza ukukhiqizwa okunamandla kwe-serotonin.
I-5-hydroxytryptophan ne-tryptophan zisiza ukusheshisa ukwenziwa kwe-serotonin. Umuthi we-5-hydroxytryptophan ukhuthaza ukukhiqizwa kwe- “hormone yokuthoba,” othinta isimo somoya ngokomzwelo.
Okokuqala, umuthi onjalo unomphumela wokuthoba, ngakho-ke kuvunyelwe ukuwuthatha ngesikhathi sokudangala, ngokuhlaselwa yi-neurosis kanye nokwethuka.
Izici zokusetshenziswa kwe-5-hydroxytryptophan:
- Esikhathini sikashukela, umthamo uhluka kusuka ku-100 kuye ku-300 mg. Baqala ngenani elincane, futhi ngokuntuleka komphumela wokwelapha, umthamo uyanda.
- Izinga lansuku zonke lomuthi lihlukaniswe kabili, ngokwesibonelo, lithathwa ekuseni nakusihlwa.
- Thatha isisu esingenalutho ngaphambi kokudla.
Impendulo enhle ngokungezelelwa kokudla, noma kunjalo, ayifaki ukuthuthukiswa kokuphikiswa kokubi ekusetshenzisweni kwayo: ukwakhiwa kwegesi okwenyukayo, ukuphazamiseka komgudu wokugaya nokudla esiswini, Ubuhlungu esiswini.
I-Tryptophan isidakamizwa esigqugquzela ukwenziwa kwe-hormone serotonin, melatonin, ne-kinurinine. Ukuze uthole i-metabolism engcono, kuyadingeka ukuyithatha ngokushesha ngaphambi kokudla, ungayiphuza ngamanzi (hhayi iziphuzo zobisi).
Uma siqhathanisa le mishanguzo esheshisa inqubo ye-hormone synthesis, khona-ke i-5-hydroxytryptophan inomphumela omude, futhi ibekezelelwa kangcono yiziguli.
I-Siofor (i-metformin esemqoka esetshenziswayo) kanye ne-glucofage kubhekelwa ekwelapheni isifo sikashukela sohlobo 2.
Le mishanguzo emibili inikezela ngokwanda kokuzwela kwamangqamuzana ukuya ku-insulin, ngenxa yalokho okuqukethwe kwawo emzimbeni kuncipha, okuholela ekujuleni kokujwayelekile ushukela wegazi.
Ezinye izindlela zokwelapha
Ngokungangabazeki, izidakamizwa kuphela ezingakwazi ukunqoba izifo ezifana nesifo sikashukela, ukukhuluphala (isithombe). Noma yimuphi udokotela ohola emhlabeni uzosho ukuthi ukwelashwa kwesifo sikashukela akuyona nje kuphela izidakamizwa ezinconywayo, kodwa futhi nokuzivocavoca umzimba, kulandela ukudla okune-carb ephansi kanye nokudla.
Ekukhathaleni ngokweqile, ukusebenza ngokomzimba kuyingxenye ebalulekile, futhi kuhambisana nokwelashwa kwe-pathology engaphansi. Ukuzivocavoca ngesifo sikashukela nakho kuzoba kubalulekile.
Ngenxa yokuthi ngesikhathi sokuqeqeshwa kwemisipha yokuzivocavoca inyuka, amathuba okuba amaseli afakwe ku-insulin nawo ayanda, ukuthunyelwa ushukela emangqamuzaneni kuyenziwa lula, futhi isidingo esivamile se-hormone siyancipha. Konke lokhu kuhlangene kuholela ekutheni i-glucose yenziwe ejwayelekile, impilo ithuthukiswe.
Into esemqoka ukuthola uhlobo lwezemidlalo olusiza ukunciphisa umzimba, ngenkathi kungaholeli ekukhathaleni okungapheli nokucindezelwa ngokomzimba. Izici zokunciphisa umzimba kushukela:
- Ukwehla kwesisindo kufanele kube bushelelezi, kungabi ngaphezu kwamakhilogremu amahlanu ngenyanga.
- Ukulahleka okungazelelwe kwekilogu inqubo eyingozi engaholela ezinkingeni ezinkulu.
- Imidlalo ehamba phambili iyasebenza, ukubhukuda. Azinegalelo ekukhuleni kwesisindo semisipha, ngenkathi zithinta ukusebenza okuhle kohlelo lwezinhliziyo.
Esigulini esingazange sabandakanyeka kwezemidlalo phambilini, kunconyelwa ukuthi kuhlolwe impilo yaso yonke, uthintane nodokotela wakho ngohlobo lomthwalo. Ngokukhuluphala kwe-degree 2, kunomthwalo omkhulu enhliziyweni, ngakho-ke ungaqala umsebenzi wakho womzimba ngokuhamba ngamafushane wemizuzu eyi-10 ngosuku.
Ngokuhamba kwesikhathi, isikhathi sokuphumula senyukela engxenyeni yehora, ijubane lokuqeqeshwa liyashesha, okungukuthi, isiguli siya esinyweni esisheshayo. Ngakho-ke udinga ukwenza okungenani izikhathi ezimbili noma ezintathu ngesonto.
Uma ukuvivinya umzimba, ukudla nemithi kungasizi ukuthi ulahlekelwe isisindo, khona-ke ukuphela kwendlela kungasiza - ukuhlinzwa. Kungumsebenzi osiza abanesifo sikashukela babhekane nenkinga yokudla ngokweqile.
Kuyaqapheleka ukuthi kunezinqubo ezahlukahlukene zokuhlinzwa, futhi ngudokotela kuphela ongakhetha indlela yokwelashwa eqondile.
Umlutha wokudla
Iziguli eziningi zizame kaninginingi ukuqeda amakhilogremu angeziwe, zidla kuphela ukudla okunekhalori ephansi. Kodwa-ke, ukuzijwayeza kukhombisa ukuthi lokhu akwenzeki ngaso sonke isikhathi, futhi amakhilogremu angeziwe angama noma abuye ngokushesha.
Ukudla kungumkhawulo othile ekudleni, futhi isiguli asikwazi ukuhambisana nazo zonke izidingo nezincomo, okuholela ekuqhekekeni, ekudleni ngokweqile, lesi simo siyanda, inkinga ingaxazululwa.
Njengomthetho, ukunqwabelana okwandayo kwamafutha ngumzimba kanye nohlobo 2 lwesifo sikashukela kuwumphumela wokuncika kokudla, ngenxa yokuthi umuntu udle inani elikhulu lama-carbohydrate isikhathi eside.
Eqinisweni, le yinkinga enkulu, ingaqhathaniswa nokubhema, lapho umuntu enza konke okusemandleni ukuyeka ugwayi. Kepha ukwehluleka okuncane, futhi konke kubuyela kusikwele.
Ukuqeda umlutha, inhlanganisela ephelele izodla, udle umuthi okhethekile wehlisa isifiso sakho sokudla kanye nesifiso sokuphila impilo egcwele. Imithetho eyisisekelo yokudla okuphansi kwe-carb:
- Yidla ukudla okuncane.
- Musa ukuthatha ikhefu elide phakathi kokudla.
- Hlafuna ukudla kahle.
- Hlala ulawula ushukela wakho ngemuva kokudla (lokhu kuzosiza idivaysi ekhethekile yokulinganisa ushukela, ebizwa ngokuthi yi-glucometer).
Ukwelapha ukuncika kwe-carbohydrate, uzodinga inani elikhulu lamandla. Futhi isiguli kufanele siqonde ukuthi uma ungalandeli yonke imithetho yokudla okunempilo, ungalawuli ushukela wegazi, akusoze wehlise isisindo, futhi ngokushesha izinkinga ezahlukahlukene zizosengeza isithombe somtholampilo.
Isifiso esixakile sokudla ama-carbohydrate akuyona nje into emfushane, kuyisifo esidinga ukunakwa okukhethekile, futhi isimo esinjalo somuntu asinakwa. Izibalo zikhombisa ukuthi bayanda abantu ababulawa ukugcwala ngokweqile kanye nokukhuluphala minyaka yonke.
Ukhuluphele kanye nesifo sikashukela kuhlala kudinga indlela eyodwa futhi ehlanganisiwe. Futhi yinhlanganisela yemithi kuphela, ukudla okuqinile nokusebenza ngokomzimba okungasilungisa isimo. Kwividiyo ekulesi sihloko, u-Elena Malysheva uzobheka ukuthi kudalwa kanjani ushukela.
