Isifo sikashukela yisimo lapho ukuthathwa koshukela kufakwa khona kanye nezinga labo egazini likhuphuka. Eqinisweni, lokhu kungukuguquka kusuka ekudleni okunempilo kwe-carbohydrate kuye kushukela. Ngokwezibalo, lonke icala lesibili le-prediabetes kungakapheli iminyaka emi-5 lingaphenduka isifo esigcwele isifo. Kepha ungakuvimbela lokhu, futhi sizokutshela ukuthi kanjani.
Ukuzwa ukutholakala kwe-prediabetes okokuqala, abantu baphendula ngezindlela ezimbili. Abanye bathi: "Yebo, kuyacaca, yonke into ihambile kulokhu, yini manje ..." Abokugcina abavumelani ukuhlala emuva: "Kufanele ngenze okuthile ngakho!"
Uma ungoweqembu lesibili, ungenza lukhulu ukunciphisa izingozi zakho futhi ungasitholi isifo sikashukela. Okokuqala, lokhu kuphathelene nezinguquko zendlela yokuphila nendlela eshintshwa ngayo ekudleni.
Yini enginayo manje?
1. I-Legumes
Noma yikuphi ukudla okudla ngokusekwe zokupheka ezinama-legumes - ubhontshisi, noma yiluphi uhlobo lwamabhontshisi kanye no-lentel - kuzoba nomphumela omuhle kwizinga le-glucose egazini lakho, futhi umphumela uzohlala isikhathi eside. Yini imfihlo? “Isitashi esizinzile” esikuzo, esingagaywanga emathunjini amancane futhi, esingashintshiwe, singena kwikholoni, ngenkathi sondla ama-bacterium azuzayo emathunjini futhi sithuthukisa indlela umzimba wakho ophendula ngayo nge-insulin. Isitashi esinjalo siyatholakala kubhanana obuluhlaza, i-oats eluhlaza namazambane - kuphekwe futhi kubilisiwe (bathokoze abathandi bakamasaladi amazambane abaziyo ukulawula izingxenye zabo!). Ngokusho kocwaningo, ukusetshenziswa kwezimidumba kwehlisa ingozi yokuba nesifo sikashukela ngama-35%, ngalesi sizathu kukhona isincomo sokubuyisela endaweni ingxenye yokudla okujwayelekile phakathi nosuku ngemidumba.
2. Amantongomane
Zinamafutha angasebenzi, amaprotheni, i-fiber, kanye nama-folates (i-folic acid compound) ethuthukisa ushukela wegazi kubantu abanesifo sikashukela 2 futhi bayisize ekuvikeleni ukuthi ikhule kubantu abane-prediabetes. Ukufeza umphumela obonakalayo, udinga ukusebenzisa cishe ama-50 g wamantongomane ngosuku.
3. I-yogog
Ukuhlinzekwa kwe yoghur ngosuku ngosuku kunciphisa ubungozi bokuthola isifo sikashukela sohlobo 2 nge-18%, ngokokuhlola okwenziwe kubantu abangaphansi kweminyaka engama-30. Kungaba nezincazelo eziningi, kepha into esemqoka ukuthi ukusetshenziswa kweyogathi enamafutha amancane futhi engafakwanga kusiza ukwehlisa isisindo, futhi ukunciphisa ijwabu leso kuyindlela yokuvimbela ukukhula kwesifo sikashukela sohlobo 2.
4. Amathuna Aphelele
Ukuba nomkhuba wokufaka njalo okusanhlamvu okuphelele (lonke ukolweni, i-rye, i-oatmeal nebhali, irayisi yasendle ne-quinoa) ekudleni, abantu mancane amathuba okuthola isifo sikashukela, ngokuya ngesiqinisekiso sochwepheshe baseMelika njalo ngonyaka benza izincomo zokudla okunempilo e-United States.
5. Cinnamon
Ukucindezela kwesinamoni ekuseni kwe-oatmeal noma ekhofi nsuku zonke kunciphisa kancane izinga le-hemoglobin ye-glycated kanye ne-glucose esheshayo. Izinombolo azizinkulu, kepha awudingi ngempela ukusebenza kanzima ukuze uzifinyelele - amathisipuni ama-2 kuphela ngosuku anele, kepha izitsha zakho eziningi ozithandayo noma ezijabulisayo ziqala ukubonakala zimnandi futhi.
6. Uviniga
Uma uhlela isidlo se-carb ephezulu, engeza uviniga othile ekugqokeni isaladi, uwuthise ngemifino ethosiwe nokunye ukudla, bese izinga likashukela egazini lakho ngeke lize ligxume kakhulu. Uviniga unamandla okuthuthukisa indlela umzimba ophendula ngayo nge-insulin, kepha akufanele uphathe kabi ngayo - ikakhulukazi labo abanezinkinga ngepheshana lesisu.
7. Amajikijolo
Khetha noma yikuphi - ama-blueberries, ama-raspberries, ama-sitrobheli, ama-blueberries. Ososayensi baseFinland bathole ukuthi abantu abadla amajikijolo amaningi basengozini ephansi engama-35% yokuthola isifo sikashukela eminyakeni eyi-19 ezayo. Ukufeza lo mphumela, udinga ukudla i-colo engama-gramu angama-50 amajikijolo ngosuku.
8. Ikhofi
Impikiswano ezungeze ikhofi ayimisi, kepha kunobufakazi bokuthi izinkomishi ze-6-7 zekhofi (futhi ezimbili noma ngaphansi azithinti nganoma iyiphi indlela) ngosuku zinciphisa kakhulu izehlakalo zesifo sikashukela. Kodwa-ke, phuza ikhofi ngokuhlakanipha, odokotela baxwayisa, njengoba ikhofi engacoliswanga inyusa izinga le-cholesterol "embi". Ngakho-ke uma wenza ikhofi ngokwakho, sebenzisa izihlungi zamaphepha kanye nomshini wokubhala waseFrance. Futhi ungasebenzisi kabi ushukela, ukhilimu nesiraphu!
9. Tea
Inkomishi yetiye elimnyama ngosuku kunciphisa ubungozi bokuthola ushukela ngo-3%, nezinkomishi ezi-6 nge-15%. Vele ungafaki ushukela no-ayisikhilimu lapho!
10. Utshwala
Sizwa ulaka lwakho! Kepha sikhuluma ngokuphuza utshwala ngokulingana. Kodwa ngokweqile - kunalokho, kuzokhulisa amathuba akho esifo sikashukela. Ngokusho kocwaningo lwaseMelika olwenziwe phakathi kwabantu abangama-477,000, isilinganiso sokuvikelwa sikashukela esilinganiselayo nesisebenzayo singama-1.5 iziphuzo zewayini ngosuku. KUBALULEKILE! E-USA, "isiphuzo" esijwayelekile sine-14 g yotshwala obumsulwa, ngokwesibonelo, kuya ku-350 ml kabhiya ojwayelekile, i-140 ml ye wayini (enokuqukethwe kotshwala okungaba ngu-12%) no-45 ml wotshwala obusetshenzisiwe (i-vodka, i-cognac, i-whisky, nokunye). Kungcono nokho, ukufuna izeluleko kudokotela wakho ojwayelene nesimo jikelele sempilo yakho.
Yini engingayenza manje?
1. Ukwehla kwesisindo
Akunjalo kakhulu. Noma ulahlekelwe i-7% kuphela, kungaba nemiphumela yokwelapha kakhulu (futhi nokho kungaphezulu nje kuka-6.3 kg kumuntu onesisindo esingu-90 kg). Isinyathelo sokuqala ukuqala ukudla ukudla okunempilo ngamakhalori amancane.
Yidla ukudla okunempilo
Mayelana nokudla okufanele ukukufaka ekudleni kwakho, sikubalile ngenhla. Manje manje ukuthi kanjani, kuliphi inani nokuthi yini ongayisebenzisa. Ingxenye yepuleti kufanele igcwale imifino engagugi: zonke izinhlobo zeklabishi, kufaka phakathi i-broccoli ne-cauliflower, ukhukhamba, upelepele lwentsimbi, u-anyanisi oluhlaza namaliki, ama-zucchini (ama-asparagus namahlumela weBrussels asiza ikakhulukazi). Ingxenye eyodwa kwezine yepuleti iwukudla kwesitashi (amazambane, ummbila noma uphizi). Ikota esele yi-protein: inkukhu, inhlanzi noma i-legumes (okuhle kunakho konke, njengoba sesiyaliwe). Qaphela imifino ebhakiwe nepasta - zingakhuphula ushukela wegazi, futhi ngokushesha okukhulu.
3. Ngena ezemidlalo
Uzokwehlisa isisindo ngokushesha futhi uzizwe ungcono uma ushisa amakhalori amaningi. Akudingekile ukwenza sengathi uzilungiselela umashi. Ukuhamba ngokushesha okwemizuzu engama-30 ngezikhathi ezi-5 ngeviki kwanele. Kuzoba kuhle ukuthola ukwesekwa ngumngane. Ukuzivocavoca kwe-aerobic njengokubhukuda nokudansa namandla okuvivinya umzimba njengokuphakamisa izinsimbi zamahhala, ama-push-ups kanye nama-Draw-ups nakho kuhle. Futhi okuhle kunakho konke - kancane kancane.
4. Lala ngokwanele
Ukuba nesikhathi esifanele sokulala kugcina amazinga akho eglucose enempilo. Uma ulala kabi, uvuka ekuseni, noma ulale ngaphansi kwamahora angama-5 ebusuku, uandisa amathuba akho okuthola isifo sikashukela. Kuhle ukulala amahora angama-7-8 ngosuku. Ukulala kahle, ungaphuzi i-algokol ebusuku futhi ungaphuzi i-caffeine, uyolala ngasikhathi sinye futhi ungavuli amagajethi kagesi ngaphambi kokulala.
5. Ungabhemi
Uma ubhema, manje yisikhathi sokuyeka. Ababhemayo banethuba eliphakeme lokuthola ushukela. Futhi uma usuvele unesifo sikashukela futhi usabhema, izinkinga ezibangelwa yisifo sikashukela zizokhululeka kakhulu, futhi ushukela kuzoba nzima kakhulu ukuzilawula.
6. Bukeza imishanguzo oyiphuzayo.
Ezinye izidakamizwa ziphakamisa ushukela ne-cholesterol amazinga, zibangela ukukhuluphala futhi zibangele umfutho wegazi ophakeme. Futhi i-prediabetes izokhulisa le miphumela emibi. Qiniseka ukuthi ubukeza nodokotela wakho konke akunqunyelwe kuwe ukunciphisa ubungozi.
7. Yekani ukwesaba
Isifo sikashukela asisona isizathu sokuphelelwa yithemba. Lokhu kuwuphawu lokuthi sekuyisikhathi sokuqala ukuzithanda ngokwengeziwe nokunakekela impilo yakho! Inhlanhla!
