Lo mbhalo uzohlola umthelela wokudla okunjalo enkambeni yalesi sifo, nokuthi kungaba namiphi imiphumela. Abantu abaningi bayazi ukuthi ngesifo sikashukela sohlobo 1 kukhona ukuntuleka kwe-insulin, ngakho-ke udinga ukujova leli hormone nsuku zonke, futhi ukhumbule ukwanelisa isidingo se-insal insulin.
Uma umuntu enqaba noma yimaphi ama-carbohydrate athinta i-metabolism, khona-ke ngeke asakwazi ukukhansela ngokuphelele i-insulin. Okuhlukile kuyizimo zesifo sikashukela esisanda kutholwa, lapho, kulandela ukudla okuqinile kwe-carb, ukwenqaba ngokuphelele i-insulin kungenzeka.
Kuzo zonke ezinye izimo, lapho umuntu enesifo sikashukela isikhathi eside, akunakwenzeka ukusula ngokuphelele umuthi. Awukwazi ukufaka imijovo ye-insulin ekudleni, kepha ukujova kwemithamo ye-basal kusazodingeka.
Noma kufanele sikhumbule ukuthi inani le-insulin ye-basal lizokwehla ngokushesha, ngakho-ke awudingi ukuphuthelwa isikhathi sokuqala kwe-hypoglycemia okungenzeka.
Umphumela wamaprotheni namafutha kushukela wegazi
Amaprotheni namafutha, uma agxotshwe emzimbeni womuntu, angaguquka abe ushukela futhi andise okuqukethwe kwawo egazini, kepha le nqubo ihamba kancane futhi kuthatha isikhathi eside. Ezimweni ezinjalo, kungahle kudingekile ukuthi ufake umjovo we-insulin omfushane.
Kungcono ukunquma ukuthi yikuphi ukudla okunamaprotheni kanye namafutha umzimba okuphendula kuwo ngokwandisa ushukela bese kuthi ngemuva kwesikhathi sini, kuze kuthi lapho sekudlule amahora amabili ngaphambi kwalokho, ufake i-insulin emfushane ukuze ulondoloze ushukela ezingeni elifanayo.
I-insulin ebamba amafishane ingabekwa ngaphambi kokudla ukudla kwamaprotheni noma ngokushesha ngemuva kokudla, ngoba inani eliphakeme lesenzo salo livela kamuva futhi lihambisane nokwanda ushukela.
Umphumela wokwelashwa okushisa kwemikhiqizo enkomba ye-glycemic
Labo abangafuni ukususa ngokuphelele ama-carbohydrate ekudleni futhi bawathole ngemifino kufanele bakhumbule ukuthi ukwelashwa kwabo okushisa kuholela ekwandisweni kwenkomba ye-glycemic, noma ngabe iphansi emifino eluhlaza.
Lokho, ngokwesibonelo, izaqathi ezibilisiwe zandisa ushukela ngokuqinile kunez izaqathe ezingavuthiwe, ezingase zingathinti ushukela nakancane uma zithokozisiwe ngamafutha omnqumo. I-zucchini ethosiwe, utamatisi, isitshalo seqanda neklabishi nakho kukhulisa okuqukethwe ushukela.
Ezimweni ezinjengalezi, kungenzeka ukuthi uqale ngokuzama ukuthola umthamo we-bolus of insulin futhi wenze imijovo ngokuhambisana nesikhathi sokuvezwa.
Labo abangafuni ukulandela ukudla okuqinile kakhulu kwe-carb, kepha bafuna ukunciphisa inani lama-carbohydrate ekudleni, kufanele futhi bazi ukuthi lokhu kuzonciphisa umthamo we-insulin (bobabili basal ne-bolus).
Lokhu kungenxa yokwehla okukhulu kwesidingo se-insulin ngenkathi kunciphisa inani lama-carbohydrate adliwayo ngasikhathi. Kunephethini: ama-carbohydrate amaningi azodliwa endaweni eyodwa, futhi ama-carbohydrate ashesha kakhulu azoba phakathi kwawo, inani eliphakeme le-insulin elidingakalayo ukuze limuunce.
Ukudla okune-carb ephansi kwesifo sikashukela sohlobo 1 kwenza sikwazi ukulawula kahle amazinga kashukela. Kwabashukela, kubalulekile ukuthi umuntu azinqumele yena ukuthi uyakudinga yini lokho kudla.
Lokhu kungenzeka kungadingeki uma isiguli:
- isinxephezelo kahle sokudla;
- igcina izinga le-glucose ne-glycated hemoglobin ezingeni elijwayelekile;
- uma umehluko ekushintshashintsheni koshukela phakathi nosuku akukho ngaphezu kwe-5 mmol / ilitha.
Ukudla okuphansi kwe-carb yohlobo 2 sikashukela
Abantu abanesifo sikashukela banezizathu zabo zokwenza imenyu yesonto, futhi ukudla bekubandakanya ukudla okuthile.
Kuyiziguli ezinesifo sikashukela ezivame kakhulu ukuba nesifo sokukhuluphala ngokweqile, njengomthetho, zinokungamelana ne-insulin, okusho ukuthi i-hyperinsulinism iyakhula. Amanani amaningi e-insulin abangela izifo zenhliziyo nemithambo yegazi, futhi futhi kuholele ekukhuluphiseni.
Umgomo oyinhloko ophishekelwa ukudla okunjalo kwabanesifo sikashukela ukuthola ukwehla kokuxineka kwe-insulin egazini. Ngokuncipha kwesisindo somzimba, ukuzwela kwezicubu ukungena kwe-insulin kuyancipha, inani eliphelele laleli hormone egazini liyancipha, ngenxa yalokho i-glucose emzimbeni iqala ukusetshenziswa ngendlela evamile.
Umshini womsebenzi wokudla okuphansi kwe-carb wohlobo 2 sikashukela
Ukudla okunjalo kwabanesifo sikashukela kuyindlela engcono kakhulu yokubhekana nesifo sikashukela sohlobo 2. Ngaphansi kokudla okuphansi kuma-carbohydrate, umuntu ufinyelela izinhloso eziningana ngasikhathi sinye, kepha zonke ziholela kumphumela owodwa wokugcina - ukuthuthukisa isimo somzimba.
Ngenxa yokuthi ukungena kwama-carbohydrate ngokudla kuncishiswa kakhulu, izinga leshukela egazini libuyela kokujwayelekile. Lokhu kudala ukwehla komthwalo kumanyikwe, ngenxa yalokho ihlanganisa i-insulin encane, bese amaseli afile aqala ukululama.
Lapho kunokwehla kweziqongo ze-insulin, inqubo yokushisa amafutha (i-lipolysis) iyasebenza futhi umuntu alahlekelwe isisindo, lokhu kuyasebenza nakwabanesifo sikashukela.
Ukulahlekelwa isisindo kusiza ukwandisa ukuzwela kwamangqamuzana ukuya ku-glucose kanye ne-insulin, ukumuncwa koshukela kuthuthukiswa kakhulu, ngenxa yalokho okuqukethwe kwawo kusegazini kuvamile.
Ngokwengeziwe kulokhu:
- i-lipid spectrum iyabuyiselwa,
- ubungako bokuvuvukala buyancipha,
- izehlakalo ezandayo kumaseli odonga lwe-vascular ziyancishiswa,
- imiphumela yesifo sikashukela etholakele kusenesikhathi iyadalulwa.
Ngokwemvelo, konke lokhu akunakwenzeka ngosuku olulodwa noma ngenyanga. Ukubuyiselwa emuva kungathatha izinyanga ezimbalwa ngaphambi kokuba imiphumela yokuqala iboniswe, kepha imizamo ilungile.
Isipiliyoni sesifo sikashukela, indima yaso ekwenziweni kwezinkinga kanye nokudla okuphansi kwe-carb
Lapho isifo sikashukela sitholwa ezigabeni zokuqala, kuba lula kakhulu ukubhekana naso. Kulokhu, ungafinyelela ukugcwala okujwayelekile kwe-glucose ne-insulin egazini futhi uvikele ukuqala kwezinkinga zesifo, wenze imenyu elula evikini, bese unamathela kukho.
Kukholwa ngabantu ukuthi ukwelashwa kutholakala ngale ndlela, kepha emphakathini wezokwelapha bathi lokhu kuyisiqalo sokuxolelwa, ngoba uma umuntu esebuyele empilweni yakhe yangaphambilini, noshukela azikhumbuza futhi, akukho kudla okuzosiza uma kungalandelwa yonke imithetho .
Ngesikhathi sokuxolelwa, ukwelashwa kungakhanselwa, ngoba ukubalwa kwegazi futhi ngaphandle kwabo kugcinwa kujwayelekile ngokudla okuphansi kwe-carb nokuzivocavoca umzimba njalo.
Uma isifo sikashukela sikhona iminyaka eminingi futhi izinkinga zokuqala sezivele sezakhiwe, khona-ke ukudla okune-carb ephansi nakho kungaholela kumphumela omuhle. Noma ushukela ungehli nganoma iyiphi indlela lapho usebenzisa imishanguzo, ukondleka okufanele nokuzivocavoca umzimba okwanele kungaholela ekujuleni kwamazinga kashukela futhi mhlawumbe kunciphise nethamo lemithi.
Ukuqhubeka kwezinkinga nakho kuyayeka, futhi kwezinye izimo bangaphendukela ohlangothini lokuwenza buthaka.
Ngomlando omude wesifo sikashukela i-mellitus kanye nesethi ephelele yezifo ezenzeka ndawonye, ukudla okune-carb ephansi kungasithuthukisa kakhulu lesi simo, futhi kunciphise ukuthuthukiswa kwamanye ama-pathologies.
Kuyaphawuleka ukuthi umfutho wegazi ubuyela kokujwayelekile, umfutho wezinhlungu ezihlangene uyancipha, izinkinga ngokudlula kwesiqubu se-gastrointestinal, imiphumela yokungezwani komzimba ayenzeki.
Ngakho-ke, iziguli ezinanoma yiluphi uhlobo lwesifo sikashukela zingasebenzisa ukudla okune-carb ephansi, kungakhathalekile ukuthi zingaki iminyaka zigula futhi ziyini izinkinga. Impela, imiphumela emihle izovela ngezindlela ezihlukile, kwabanye izodalulwa kakhulu, kwabanye incane, kepha nakanjani izokwenzeka.
I-Atkins Low Carb Diet
Ukudla okunjalo kuqukethe izigaba ezine, ngasinye sinezimpawu zaso.
1 isigaba
Kuyinto edonsa kakhulu, isikhathi esingeyona isonto elilodwa, kepha kusuka ezinsukwini eziyi-15 noma ngaphezulu. Ngalesi sikhathi, inqubo ye-ketosis iqala emzimbeni, okungukuthi, ukuqhekeka kwamafutha kwenzeka.
Esigabeni sokuqala, kuvunyelwe ukwengeza ama-carbohydrate angekho ngaphezulu kwe-20 g kumenyu nsuku zonke, ukudla kufanele kuhlukaniswe izidlo ezi-3 kuye kwezi-5 futhi kuthathwe ezingxenyeni ezincane, igebe phakathi kokudla eliseduze akufanele libe ngaphezu kwamahora ayi-6. Futhi, kuzoba wusizo ukutadisha imininingwane yokuthi hlobo luni lwezithelo ezinesifo sikashukela.
Kufanele uphuze okungenani izingilazi eziyisishiyagalombili zamanzi ngosuku. Kufanele ushiye etafuleni uzizwe ulambile.
Kulesi sigaba, imikhiqizo esemqoka kumenyu yile:
- inyama
- inhlanzi
- imfanzi
- izimbaza
- amaqanda
- uwoyela wemifino.
Ngamanani amancane kuvunyelwe ukudla:
- Utamatisi
- ukhukhamba
- zucchini
- iklabishi
- isitshalo seqanda
- iminqumo
- imikhiqizo yobisi,
- ushizi wekotishi.
Akuvunyelwe ukusebenzisa:
- ufulawa nokudla okumnandi,
- isinkwa
- unamathisele utamatisi
- amantongomane
- imbewu yelanga
- imifino enesitashi
- izaqathe
- izithelo ezimnandi.
Ukuze usebenzise inqubo ye-ketosis, futhi, ngakho-ke, ukunciphisa umzimba, udinga ukwenza izivivinyo zomzimba. Uma ulandela yonke imithetho, khona-ke kulesi sigaba ukulahleka kwezindaba kuzoba ngamakhilogremu amahlanu.
2 isigaba
Kuhlala emavikini ambalwa kuya eminyakeni eminingana. Isikhathi sinqunywa ukukhuluphala ngokweqile, okumele kulahlekelwe. Ngalesi sikhathi, udinga ukuthola umthamo wakho wansuku zonke wama-carbohydrate, ukusetshenziswa kwawo okuzoqhubeka nenqubo yokunciphisa isisindo. Lokhu kwenziwa ngokuhlolwa.
Udinga ukukhulisa kancane kancane inani lama-carbohydrate ekudleni futhi ubheke ukuthi isisindo somzimba sizoshintsha kanjani. Isisindo senziwa kangcono kanye ngesonto. Uma isisindo somzimba siqhubeka nokuncipha, inani lama-carbohydrate lingandiswa. Uma isisindo sikhuphuka noma sime kwelinye izinga, khona-ke udinga ukubuyela esigabeni sokuqala.
3 isigaba
Kuqala ngemuva kokuba isisindo esifanele sifinyelelwe. Ngalesi sikhathi, udinga ukunquma inani elifanelekile lama-carbohydrate kumuntu othize, okuzokuvumela ukuthi ulondoloze isisindo ezingeni elidingakalayo, hhayi ukuthi wehlise isisindo noma uthole isisindo. Kunconywe izinyanga ezimbalwa ekudleni okuphansi kwe-carb kufaka i-10 g yama-carbohydrate amaningi masonto onke.
4 isigaba
Kumele ibhekwe yonke impilo elandelayo (ngemuva kokunquma inani elifanele lama-carbohydrate) ukuze isisindo sigcinwe ezingeni elidingakalayo.
Inani lama-carbohydrate akha ukudla okuhlukahlukene kukhonjiswa etafuleni elikhethekile lokudla kwe-carb ephansi. Kubandakanya amagama wemikhiqizo nokuqukethwe kwe-carbohydrate kuyo.
Ngokusekelwe kudatha esetafuleni, umuntu ngamunye angakwazi kalula ukwenza ukudla kwabo kwansuku zonke futhi aze afike nezindlela zokupheka ezintsha.
Isibonelo, lapho upheka inyama ngesiFulentshi, ngokuya ngokudla kwase-Atkins, kwenqatshelwe ukusebenzisa amazambane. Kunconywa ukukufaka esikhundleni se-zucchini noma utamatisi, kuyilapho indishi ingalahlekelwa ukunambitheka kwayo futhi ingaholeli ekuzuzeni isisindo.
Imenyu yeviki ngokudla okuphansi kwe-carb
Lapho udweba ukudla kwakho komuntu ngamunye, kuyadingeka ukuthi unake inani lama-carbohydrate emikhiqizweni, kepha amaprotheni namafutha kungakhethwa ngokuthanda.
Ukuthuthukisa imenyu yamasonto onke, ungathatha isifanekiso esilandelayo njengesisekelo:
- Ukudla kwasekuseni kufanele kube nemikhiqizo yamaprotheni (ushizi we-cottage shizi, ama-yoghur, amaqanda, inyama), ungaphuza itiye eliluhlaza ngaphandle koshukela, ngendlela, ungaphuza itiye eliluhlaza nge-pancreatitis.
- Kwasemini, ungadla izinhlanzi nezitsha zenyama ngesaladi yemifino noma inani elincane lama-carbohydrate ahamba kancane (isinkwa, okusanhlamvu).
- Ngokudla kwakusihlwa, inhlanzi noma inyama nayo iyanconywa (kungcono ukuyibilisa noma ukuyibhaka). Isaladi yemifino noma isaladi lokudla kwasolwandle, izithelo ezingafakiwe.
