Inhliziyo yowesifazane isengozini enkulu yesifo ngenxa yoshukela wegazi ophakeme kunenhliziyo yowesilisa. Ngaphezu kwalokho, isifo sikashukela akuyona imfuneko yokungena eqenjini eliyingozi. Okufanele ukwenze ukuqinisa amazinga kashukela, kusho udokotela.
U-Alicia Vitti, umlobi wencwadi ebhaliwe ethi "In Harmony with Hormones," ufundisa abesifazane ukuhumusha kahle amasiginali womzimba futhi bawuphathe ngendlela yokuthi bazuze isimo semvelo sokulingana kwama-hormone nezempilo. UVitti - udokotela, umeluleki wezempilo - uphakamisa ukuqala ngento ebaluleke kakhulu, ephazamiseka kalula futhi iholele ezinkingeni zamahomoni - ngamazinga kashukela egazini.
Siphakamisa ukuthi uzijwayeze okucashunwe encwadini yakhe, engachazi kuphela imigomo yohlelo lwe-endocrine, kodwa futhi enikeza amaqiniso azokuqinisekisa ukuthi, ngokubona kwendalo, amandla ngeke abekhona. Uzothola nezeluleko ezithile zokukusiza ukuqinisa izinga loshukela wakho. Ngaphambi kokuthi uqale ukufunda, khumbula ukuthi imininingwane oyithola ngezansi ayingene esikhundleni sokubonisana nodokotela.
Ukulawula ushukela wegazi (ngokwencazelo yami) kusho ukubheka njalo futhi uphendule ngokwanele emazingeni kashukela emzimbeni, uthatha izinyathelo ezidingekayo zokugcina uzinzo. Lokhu kusho ukukhetha ngokucophelela lokho okufaka emlonyeni wakho kusukela ngesikhathi uvuka uye kumzuzu owucisha i-iPad yakho ngaphambi kokulala. Kusho nokuthi uyazi ukuthi yini okufanele uyenze ukubuyisela ibhalansi uma uphambuka enkambweni efanele. Endabeni yami, ngokwesibonelo, uma ngivumela irayisi elinsundu elingeziwe, ubhatata noma i-pasta, ngigqoka amasudi ami bese ngihambahamba lapho ngihamba khona. Ngani? IGlu-mbuzi ingamandla. Ukube kunalokho ngabe sengizinze ku-divan, ngashiya ushukela engiwutholile ngingasetshenziswanga, umzimba wami ngabe ushesha ukukhiqiza i-insulin eyengeziwe ukucindezela le glucose kumaseli nokungena esibindini. Kepha uma ngenza umzimba wami ukuthi usebenze, ingxenye enkulu kashukela ekudleni okusanda kudliwa izosetshenziswa njengomthombo wezondlamzimba yimisipha yami, esikhundleni sokulenga ngilinde ukuhanjiswa kabusha. Ukuzivocavoca kuyindlela yemvelo yokwehlisa izinga likashukela wakho, ngakho-ke ngeke kukhuphuke futhi kuwa kakhulu ngemuva kokudla ukudla okune-carbohydrate eningi.
Kulabo abacubungula kakhulu ukunciphisa inani lama-carbohydrate noma bawasuse ngokuphelele, ngithi: cha. IGlucose ingumthombo oyinhloko wamafutha ubuchopho bakho. Ngaphandle kwayo, uzozizwa unesabekayo futhi ungathandeki, ngaphezu kwalokho, ukungabikhona kwayo kungalimaza amandla akho okugxilisa nokukhumbula ulwazi olusha. Kubalulekile ukusebenzisa ama-carbohydrate afanele ngamanani afanele ukuze ulinganise ushukela wakho wegazi futhi wondle ubuchopho bakho.
Ungafinyelela izinga elizinzile loshukela wegazi uma ukhetha ngokucophelela nangokunembeza ukudla njalo, nsuku zonke. Kepha uma uhlafuna sangweji yemifino ngenkathi uhleli ku-traffic jam, noma weqa isidlo sasemini ngoba udinga ukuqeda lo mbiko, noma usebenzise ama-sweeteners okwenziwe ngokudla neziphuzo, lapho-ke lelo zinga likashukela lizophela, futhi imiphumela yalokhu uzozizwa usuku lonke. Futhi okubi kakhulu, umphumela we-ripple awupheli lapho. Njengoba lonke uhlelo lwakho lwe-endocrine luthembele kuzinga lakho le-glucose lisondela kulayini oqondile, ukuphambuka okukhulu kuzothathwa njengokucindezela. Lokhu-ke, kuzosebenza izindlala ze-adrenal, zibaphoqe ukuthi bapompeze umzimba nge-cocktail ye-adrenaline ne-cortisol, bese kuthi ukubhebhetheka kokuphazamiseka emaholidini kuhlale kuphela. Futhi lesi yisifinyezo sokwenzekayo ngemuva kwezigcawu ngemuva kokudla okungekho ngqondo.
Hamba ngentambo ye-hypoglycemic
I-Hypoglycemia iyingozi nje emzimbeni njengogxotshwa naye, i-hyperglycemia, esekupheleni kwesikhonkwane.
I-Hypoglycemia ivela ngezizathu ezimbili. Okokuqala, lokhu kungenzeka uma ulandela ukudla okuqinile futhi ubheka inkomishi yekhofi nomgqomo we-chocolate njengokudla okuphelele. Uma umzimba wakho ungakutholi ukudla okwanele, kufaka phakathi ama-carbohydrate abalulekile, ushukela wegazi lakho uzoba ophansi kakhulu.
Indlela yesibili ongafinyelela ngayo ku-hypoglycemia iyimbi kakhulu. Kuqala ngokweqile kwama-carbohydrate. Kodwa-ke, akudingeki uhlanze ipuleti enkulu ye-fettuccine ukuze uhlukane nama-carbohydrate. Noma yini engaphezu kwengxenye enesizotha yengxenye yenkomishi yepasta, ilayisi noma amazambane abunjiwe izonyusa kakhulu ushukela wegazi lakho (bheka inkomishi yokulinganisa, uzomangala ukuthi incane kangakanani - uhhafu wenkomishi). Ukuphendula, ukwehlisa ushukela wegazi lakho, ama-pancreas akho akhipha umchachazo we-insulin okhipha ushukela ngendlela ye-glucose kumaseli omthengi wakho wokugcina. Kodwa-ke, ama-pancreas avame ukukhulisa isilinganiso senkinga futhi akhiqize i-insulin eningi kakhulu. Kulesi simo, esikhundleni sokukhuphuka, izinga likashukela wegazi lehla kakhulu, naphezu kweqiniso lokuthi umane ukhuphuka kahle. Ngalesi sikhathi, uzizwa udumele, uzikhuza ngokungabi namandla futhi ukhasa esikhwameni sakho sikashokholethi noma amakhukhi, yize udle i-burrito esikhathini esingaphansi kwehora edlule.
Kepha ngizokutshela imfihlo eyodwa encane: ngombono wezinto eziphilayo, into enjengokuthi amandla ayiveli nhlobo. Akukona ukuthi unamandla angakanani. Ayikho indlela yokuwina empini ngoshukela wegazi uma usuvele ugoqa phansi igquma le-hypoglycemic. Ama-hormone akho azowina ngaso sonke isikhathi. Uma usesimweni se-hypoglycemia, ubuchopho bakho, obungayitholi i-glucose eyidingayo, bakholelwa ukuthi ubulawa yindlala. Uphendula esitelekeni sendlala ngokukhulula i-gh ghin ye-hormone, eyaziwa nangokuthi yi-hormone yendlala, ukukuthakazelela ngokudla. Ngamanye amagama, ushukela wegazi ophansi empeleni uyakukwenza ulambe, noma ngabe ugcina uzidla ngokweqile. Umzimba wakho awuqondi umehluko.
Ufuna ukwazi ukuthi yini enye edala ukwephulwa? Abanye bethu kungenzeka kakhulu kunabanye ukunikezela ekulingweni lapho izinga likashukela wegazi lingekafiki. I-Journal of Clinical Research iqhathanise izimpendulo zobuchopho bomuntu ezithombeni ezinokudla okunama-kilojoule amaningi. Njengoba bekulindelekile, bathola ukuthi lapho izinga likashukela wegazi liwa, umsebenzi we-cortex wangaphambili, okuyingxenye yobuchopho obhekene nokulawula ukuthambekela, uyanda. Lokhu kusho ukuthi uma i-ayisikhilimu kanye nama-hamburger abazinikele ababebheka empeleni atholakalayo, abantu bangabavumela kakhulu ukuba babe sesimweni se-hypoglycemia. Kepha abacwaningi baqaphela enye into: lapho ushukela wegazi ubuyela ezingeni eliphilile, kubantu abanesisindo esijwayelekile, umsebenzi we-cortex wangaphambi kokuqala wehla, ucindezela izifiso zokudla okungenampilo, yize lokhu kungenzekanga kubantu abakhuluphele ngokweqile. Babesaqhubeka nokufuna lokhu kudla okungenamsoco. Kungakho kubalulekile ukusondela ekudleni ama-carbohydrate. Ungahle, ngaphandle kokwazi, uhlobane nalabo abathambekele kakhulu ezilingo lapho amazinga kashukela egazi engazinzile. Ukugcina uzinzile ngakho konke ukudla okuphuzayo, nsuku zonke (kungakhathalekile ukuthi ukhuluphele noma cha) kuzovumela ama-pancreas akho ukuthi akhiqize inani le-insulin kuphela elidingakalayo ukuhambisa i-glucose lapho idingeka khona. Lokhu, kuvimbela ukweqa ngamazinga kashukela wegazi futhi, ngakho-ke, kukusiza ukuthi uhlale uzolile esimweni esicindezelayo futhi lapho ubona umkhiqizo onekhalori ephezulu.
Ushesha kangakanani ukushisa amandla?
Ngokuvamile, iningi labantu liwela ezinhlotsheni ezimbili: labo abashisa i-glucose ngokushesha nalabo abasebenza kancane. Izinto eziphilayo zalabo bantu abashisa ushukela ngejubane elikhulu bangazisabalalisa ngokushesha emangqamuzaneni bese bezisebenzisa ngokushesha lapho amandla edingeka.
Ngasikhathi sinye, abashisi abahamba kancane banamaseli ane-insulin receptors ebuthakathaka, yingakho i-glucose ihlala egazini isikhathi eside ngaphambi kokuthunyelwa kumaseli. Ngaphezu kwalokho, sidinga amandla amaningi okukhipha i-glucose egciniwe kunaleyo ngokwemvelo enamandla okushisisa uphethiloli.
Wazi kanjani ukuthi uluhlobo luni? Bheka uhlu olulandelayo.
Abashisi abasheshayo
- Kulula ukwehlisa isisindo
- Ukuthola ukukhathazeka, isiyezi, nekhanda eline-hypoglycemia kanye nendlala
- Ukushiswa ngokweqile ngisho nakumthwalo olula
Abashisi abahamba kancane
- Thola isisindo kalula futhi ube nobunzima bezama ukwehlisa isisindo.
- Zizwe ucasukile futhi wazi lapho ufiphele nge-hypoglycemia kanye nendlala
- Cishe njalo yiqhwa, ikakhulukazi iminwe nezinzwane
Ukwazi ukuthi uluhlobo luni lokushiswa okungakusiza ekuboneni ukuthi mangakhi ama-carbohydrate ayinkimbinkimbi ongawakhokhela ekudleni okukodwa.
Njengoba i-glucose ihlala egazini labashisi abahamba kancane isikhathi eside, uma unglesigaba, udinga ukusebenzisa ama-carbohydrate ayinkimbinkimbi kunawokushisa okusheshayo, athumela ngokushesha i-glucose kumaseli bese ngokushesha iba yi-hypoglycemic uma idla ama-carbohydrate aphansi.
Noma ungeke uguqule uhlobo okulo (abashisi abashisa kancane bangaze basheshe, futhi okuphambene nalokho), ungayithuthukisa indlela odla ngayo ngokuya ngekhono lomzimba wakho lokusebenzisa i-glucose kahle.
Ukuthola amazinga azinzile kashukela wegazi inqubo eqhubekayo ngokuqhubekayo usuku lonke. Uhlome ngamasu aguquka kalula abe yimikhuba, uzozizwa umnandi kusukela ekuseni kuze kube kusihlwa.
Ekuseni
- Phuza ingilazi yamanzi ngokushesha nje uvukile. (Uma ungakhululekile ukuphuza amanzi okushisa egumbi esiswini esingenalutho, zama ingilazi yamanzi afudumele ngesigaxa selamula.)
- Yidla isidlo sasekuseni ngehora lokuqala nesigamu ngemuva kokuvuka.
- Ungaphuzi ikhofi noma iziphuzo ezinekhofi ngaphambi kokudla kwasekuseni.
- Yidla ukudla okune-protein eningi okudla kwasekuseni, okufana namaqanda, ama-protein omanyolo, noma i-salmon ebhemayo.
- Yehlisa ama-carbohydrate kuya kumagremu angama-30 uma ungumshini oshisa kancane, nama-gramu angama-50 uma ungumshini oshesha ngokushesha. (Iphakethe le-muesli engenalutho liqukethe amagremu ayi-19 ama-carbohydrate, 1/3 inkomishi ye-granola - amagremu angama-22, nezicucu ezi-2 zesinkwa sokusanhlamvu - amagremu angama-30 ama-carbohydrate.)
Isidlo sasemini
- Thatha amahora amathathu nesigamu ngemuva kokudla kwasekuseni
- Yidla amakhalori akho amaningi ngosuku ukudla kwasemini.
- Zama ukudla uhlobo olulodwa lwama-carbohydrate ayinkimbinkimbi. Ukwenza isibonelo, yidla irayisi noma ubhontshisi onsundu, kepha hhayi womabili.
- Faka okungenani umkhiqizo owodwa ocebile ngamafutha amahle, njengawo ukwatapheya, uwoyela womnqumo noma imbewu ye-sunflower. Bazogcina amazinga azinzile kashukela egazini futhi bavikele izifiso zamaswidi ntambama.
- Thatha ama-enzyme wokugaya (uhlobo lwesengezo sokudla) ukumunca izakhamzimba eziningi ekudleni kwakho ngangokunokwenzeka. Uma ubona intuthuko enkulu enhlalakahleni ngemuva kokuthatha i-enzyme, ungesabi ukuyiphuza nayo yonke into edliwayo. Kepha uma uwuthatha kanye ngosuku, qiniseka ukuthi lokhu kwenzeka ngokudla okukhulu kakhulu, okungukuthi, ekudleni kwasemini.
Itiye eliphakeme
- I-snack ngemuva kwamahora amabili nesigamu noma amathathu nohhafu ngemuva kwesidlo.
- Khetha ukudla okulula okunempilo okugcina ulambile kuze kube isidlo sakusihlwa. Nazi izibonelo ezimbalwa: isinkwa selayisi nge-avocado, i-hummus noma ucezu lwebele lenkukhu, i-apula elinebhotela lamantongomane lemvelo, amajikijolo we-goji ngama-alimondi.
Ukudla kwakusihlwa
- Yidla isidlo sakusihlwa amahora amabili nesigamu noma amathathu nohhafu ngemuva kwesidlo sasemini.
- Lungisa isidlo esine-protein yemifino noma yezilwane nemifino entsha noma ephekiwe.
- Gwema okusanhlamvu namaswidi wanoma yiluphi uhlobo. Uma uzidla kusihlwa, lapho ungasebenzi kakhulu, ushukela, kungenzeka kakhulu, ngeke usetshenziswe njengamandla, kepha uzongena emafutheni omzimba.
Hlela isidlo sakusihlwa ukuze uyolala ezintathu nohhafu - amahora amane emva kwaso. Uma uhlala uphapheme isikhathi eside, bese ulamba futhi futhi, ngokwemvelo, uzofuna amaswidi njengomthombo wamandla osheshayo.
