Ososayensi namanje abaqinisekile ngokuphelele ngezimbangela zesifo sikashukela sohlobo 2. Mhlawumbe lokhu kungenxa yesandulela sofuzo, ukukhuluphala ngokweqile, noma i-prediabetes. Kepha abantu bayaqhubeka nokuzibuza kanye nodokotela imibuzo ngokuthi bakuthole kuphi ukugula “koshukela”. Abanye bavame ukusola uthando ngokweqile ngokudla okuthile, njengezithelo, ngalokhu. I-portal Medical News Namuhla inqume ukuthola ukuthi lokhu kunjalo yini.
Siyini isifo sikashukela?
Ngenxa yesifo sikashukela esintwini, amazinga eglucose egazi ayanda. Kunezinhlobo ezimbili eziphambili zesifo sikashukela - 1 no-2.
Thayipha isifo sikashukela sokuqala kuvame ukukhula ebuntwaneni ngenxa yokuthi umzimba uyeka ukukhiqiza i-insulin ebalulekile ye-hormone. Odokotela abakafundi ukuthi bangavimbela futhi belaphe lolu hlobo lwalesi sifo.
Thayipha isifo sikashukela sesi-2 Uhlobo oluvame kakhulu futhi lungenzeka kunoma yimuphi unyaka, yize kuvame ukuzibonakalisa ngokwudala. Ngawo, amangqamuzana awasaphenduli ngokwanele ku-insulin futhi ngenxa yalokhu, ukumelana ne-insulin (okungukuthi, ukungasebenzi kwamaseli kule hormone).
Indima ye-insulin ukuthutha ushukela usuka egazini uye ezingonweni zomzimba ukuze bawusebenzise njengamandla. Lapho umuntu edla, umgudu wakhe wokugaya ukudla wephula ama-carbohydrate ekudleni, ikakhulukazi ushukela olula obizwa nge-glucose. Uma kungekho-insulin eyanele emzimbeni noma amangqamuzana angayiboni, ushukela uqongelela egazini futhi ulimaze izitho zomzimba ezahlukahlukene.
Noma kungenzeki njalo ukuvimbela isifo sikashukela sohlobo 2, kunezindlela ezimbalwa ezihlobene nendlela yokuphila kanye nezinguquko zomsoco ezinganciphisa ubungozi balesi sifo.
Ingabe izithelo zingadala ushukela?
Ukudla ushukela omkhulu kungadala ukukhuluphala kwesisindo, futhi lokhu, kubangela ushukela omningi njalo nokukhula kwe-prediabetes. Ngokubambisana, lezi yizici zobungozi zesifo sikashukela sohlobo 2.
Imvamisa, ukufaka izithelo ekudleni kwakho njengengxenye yokudla okulinganiselayo akuyona ingozi empilweni yakho. Kodwa ukudla okujwayelekile nsuku zonke kungasho ukuthi umuntu uthola ushukela omningi ngokudla.
Ukudla okuphezulu ushukela, ama-carbohydrate acwengekile, kanye namafutha agcwele usengozini kungaba yengozi ephezulu kunale equkethe amanani alinganayo kulokhu kudla.
Izithelo ziqukethe amavithamini amaningi, amaminerali ne-fiber, ngakho-ke ziyinto ebalulekile ekudla okunempilo. Ukuvunyelwa okusha esikhundleni sezithelo ezomisiwe nokudla okulinganiselwe kwamajusi wezithelo nama-smoothie kuzosiza ukunciphisa inani loshukela elichithwa ngokudla.
Zingaki izithelo
Inani lezithelo ekudleni kuya ngeminyaka yobudala, ubulili kanye nomsebenzi womzimba womuntu. Kulabo ababandakanyeka kwezemidlalo noma ukuzivocavoca okungaphansi kwemizuzu engama-30 ngosuku, uMnyango Wezolimo wase-US unikeza izincomo ezilandelayo (ezinikezwe ngezindlela zendabuko zase-US - izinkomishi, umbhalo ngaphansi kwetafula):
1 inkomishi yezithelo yile:
- 1 i-apula elincane
- Amagilebhisi angama-32
- 1 i-orange enkulu noma i-grapefruit enkulu
- 8 sitrobheli ezinkulu
- 1 inkomishi 100 yezithelo ujusi
- 2 amabhilikidi amakhulu
- 1 ubhanana
Izithelo ezomile ziqukethe ushukela omningi kunokusha noma kufriziwe. Isibonelo, isigamu senkomishi yezithelo ezomisiwe silingana nenkomishi e-1 yezithelo ezintsha.
Labo abanikela imizuzu engaphezu kwengama-30 ngosuku ekusebenzeni ngokomzimba bangakhuphula lesi sithelo.
Ingabe kufanelekile ukudla izithelo eziphansi?
Abantu abakhuluphele banamathuba amaningi okuthola isifo sikashukela sohlobo 2 kunabantu abancane. Enye yezizathu eziyinhloko zokubonakala kwesisindo ngokweqile ukusetshenziswa kwama-kilojoule amaningi kunokuqothulwa. Ama-kilojoule amnandi anama-kilojoule amaningi kunalawo awokubabayo.
Ukusetshenziswa kwezithelo nejusi yezithelo ngokuya ngezincomo zodokotela akukukhulisi ubungozi bokuthola isifo sikashukela.
Imikhiqizo yesitolo elula kakhulu (kusuka yoghurt neezithasiselo ze-ketchup nesoseji) kanye namakhekhe aqukethe ushukela. Ngokunciphisa inani labo ekudleni kwakho, unganciphisa kakhulu inani ushukela oludliwayo, ngoba lokhu udinga ukufunda amalebula ngokucophelela.
Kubantu abane-prediabetes, amazinga abo kashukela aphezulu kakhulu kunokujwayelekile, kepha hhayi kakhulu ukuthi udokotela angakwazi ukuthola isifo sikashukela sohlobo 2. Yize i-prediabetes iyindlela eqondile yesifo sikashukela, lokhu akusho ukuthi nakanjani kuzodlulela kukho. Yehlisa ushukela ku-prediabetes - mhlawumbe lokhu kudinga ukunciphisa umzimba futhi kwethule izivivinyo zansuku zonke empilweni yakho.
Ingabe abantu abanesifo sikashukela bangazidla izithelo?
Yebo - abasebenza ngokudla okunempilo bazokuphendula. Kepha udinga ukuzidla ngokuqonda hhayi zonke.
Kubantu abanesifo sikashukela, ekudleni kumele - ukuqapha inani nekhwalithi yama-carbohydrate asetshenziswa ukuze kugcinwe amazinga ashukela ajwayelekile. Kukhona ama-carbohydrate noshukela ezithelo. Futhi ukubangeza ekudleni kwakho kufanele kuqondiswe ulwazi lwesamba ushukela ophuzile.
Ngaphezu ushukela nama-carbohydrate, izithelo ziqukethe i-fiber. Imikhiqizo enayo ithatha isikhathi eside ukugaya, okusho ukuthi bakhulisa ushukela kancane kunalokho ngaphandle kwe-fiber.
Lapho uhlanganisa ukudla, ungaqondiswa yinkomba ye-glycemic yomkhiqizo (GI), ekhombisa isikhathi lapho ushukela ovela kuwo ungena egazini. Kwishukela, ukudla (kufaka phakathi izithelo) kuyanconywa, kune-GI kungaphansi kwama-70. Izithelo eziningi ziyahlangabezana nalesi sikhombisi, kepha kukhona, ngokwesibonelo, amakhabe ane-GI 70 nezinye izithelo ezine-GI ephezulu. Ama-juices wezithelo ane-GI ephakeme kunezithelo ezenziwe ngazo. Izithelo ezivuthiwe zinama-GI aphezulu kunalawo angavuthiwe.
Izithelo ezomisiwe, ujusi wezithelo, nezithelo ezithile ezishisayo ezinjengemango zine ushukela omningi.
Lesi akusona isizathu sokubakhipha ngokuphelele ekudleni kwakho, kodwa isizathu ukunciphisa kakhulu ingxenye evamile. Ungahlanganisa nezithelo eziphezulu ze-GI nomkhiqizo ophansi we-GI. Isibonelo, ucezu lwebhanana oluvuthiwe lungafakwa ku-toast ephelele yokusanhlamvu ukuthola inketho yokudla kwasekuseni okunempilo. Ungahle ube nentshisekelo kwezinye izinketho zokudla okulula okunoshukela.
Ezinye zezithelo ezithosiwe zinoshukela omningi ngenxa yesiraphu, kodwa hhayi zonke - funda ilebula esitsheni ngokucophelela!
Izithelo nesifo sikashukela engozini
Ngo-2017, e-China, ososayensi bakwazile ukufakazela ukuthi ukudla izithelo ezintsha kunganciphisa ingozi yokuba nesifo sikashukela. Kulabo ababambe iqhaza ekuhlolweni kwesifo sikashukela esivele satholakala, izithelo ezintsha zikwazile ukunciphisa ubungozi bokuthola ubunzima bezinkinga zenhliziyo.
Kodwa-ke, akukho ncazelo ecacile yaleli qiniso etholakele. Mhlawumbe lokhu kungenxa yokuthi abantu abadla izithelo ezintsha ngokuvamile babambelela ekudleni okunempilo kunabanye.
Izimbangela zesifo sikashukela ziyinkimbinkimbi, kepha ngokudla izithelo awukwazi 'ukusithola'. Kubaluleke kakhulu ukuqapha isisindo sakho noshukela wegazi. Ukudla izithelo ezilinganiselwe kuyingxenye ebalulekile yokudla okunempilo. Ngokunciphisa inani lezithelo ezomisiwe nezithelo zezithelo, unganciphisa inani loshukela ekudleni kwakho.
