Ukudayiswa kwesifo sikashukela inqubo eyinkimbinkimbi efaka ochwepheshe. Udinga ukwazi ukuthi yimiphi imikhiqizo equkethe i-insulin, hlobo luni lwezithelo nemifino ene-GI, enqatshelwe ngokuphelele ukuba idliwe. Futhi into ngayinye ekumenyu kufanele kuvunyelwane ngayo nodokotela.
Kepha ingabe yonke into ilula njengokudla, futhi kukhona yini amathiphu wokukhetha ukudla angasiza ekugwemeni ubunzima besifo sikashukela?
Ngabe i-insulin ingatholakala ekudleni?
I-hormone i-insulin ayiqukethe lutho, kodwa kunemikhiqizo enganciphisa noma ikhuphule izinga layo emzimbeni. I-insulin ikhiqizwa ama-pancreas, futhi ukudla kuthinta kakhulu le nqubo, ngokulungile nokungalungile.
Inkomba ye-glycemic ikhombisa ukuthi ushukela wegazi uyanda kangakanani. Inkomba ye-insulin ikhombisa nokuthi umkhiqizo ungakanani ukwandisa ukukhiqizwa kwama-hormone ngumzimba. I-AI ayithinti ushukela.
Ama-insulin akhulisa ukudla
Ukukhiqizwa kwe-insulin ebalulekile kungavuselelwa yimikhiqizo evela ezigabeni ezithile, futhi kucutshungulwe ngokufakwa kawoyela (ukuthosa, ukuhambisa amandla).
Izinga eliphakeme loshukela elicwengekile noma ufulawa ekudleni nakho kunomthelela ekukhiqizeni okuqinile kwe-insulin:
- Amaswidi, kufaka phakathi imigoqo yamashokoleti namakhekhe, u-ayisikhilimu neyogathi enezithako;
- Imikhiqizo yenyama enamaphesenti amaningi okuqukethwe kwamafutha (inyama yenkomo nenhlanzi enamafutha);
- Ubhontshisi, noma uluphi uhlobo lwamazambane (ikakhulukazi othosiwe);
- Ama-pasta nama-corn flakes;
- Ilayisi, i-oatmeal, i-granola eyenziwe ekhaya;
- Ushizi nobisi lonke;
- Isinkwa sikafulawa ocoliweyo, kubandakanya omnyama;
- Ezithelo, ama-aphula nobhanana, kanye namagilebhisi nama-owolintshi, akhulisa kakhulu i-insulin;
- Ukudla kwasolwandle nakho kunomthelela ekwenziweni kwehomoni.
Ukusetshenziswa njalo kwe-artichoke yaseJerusalema kwezinye izimo kuholela ekuthuthukisweni kwamanyikwe. Ngenxa yalokho, ukukhiqizwa kwe-insulin kungcono kakhulu. I-Jerusalema artichoke iyasiza futhi ohlakeni lokudla okunempilo: ithuthukisa imetabolism futhi inciphisa nengcindezi, inamavithamini namaminerali, iqinisa amathambo kanye namehlo.
Inkomba yobisi ne-insulin
Imikhiqizo yobisi ikhuthaza ukukhiqizwa kwe-insulin futhi inenkomba ye-insulin ephezulu (ifinyelela ku-120 ku-cottage shizi onamafutha amancane). Akukaziwa ukuthi kungani nge-AI efanayo, amaprotheni amazambane nobisi athinta ama-pancreas ngendlela ehlukile. Kepha kwambulwa ngokuqondile ukuthi ukunciphisa isisindo ekudleni akufanele kube nemikhiqizo eminingi yobisi. Uma ususa ngisho ubisi lwe-skim ekudleni, khona-ke inqubo yokunciphisa umzimba izohamba ngokushesha.
Kwanele ukwenza isivivinyo futhi ususe izitsha ezivela kumenyu ngokufakwa koshizi onamafutha amancane: ukusebenza kahle kokuncipha kwesisindo kuzokhula kakhulu. Ngemuva kwakho konke, kubalulekile ukugcina isisindo esizinzile, ukusinciphisa ngokwenyusa esibucayi.
Ngasikhathi sinye, akunakwenzeka ukukhipha ngokuphelele imikhiqizo yobisi, kodwa akufanele uncike kuyo ngomqondo wokuthi iyasiza futhi ngeke iholele kuhlu lwamafutha.
Ukudla kwe-Insulin Drop
Ukuze wehlise izinga le-insulin ekudleni, udinga ukususa ukudla okuwukhulisayo.
Futhi engeza ukuthi yini enomthelela ekujwayekeni kwayo:
- Amabele enkukhu nenyama grey, kanye ne-turkey;
- Ushizi ophansi wekotishi kanye neyogathi ngaphandle kwezithako ngamanani amancane;
- Amantongomane nokusanhlamvu okuphelele;
- Izithelo zeCitrus, amapomegranati kanye namapheya, ngaphandle kwama-tangerine;
- Imifino eluhlaza, ulethisi nazo zonke izinhlobo zeklabishi;
- Imifino ebomvu neyolintshi, ikakhulukazi i-zucchini, ithanga, ukhukhamba;
- Imbewu yethanga nefilakisi yehlisa insulin.
Ama-Acid amajikijolo, ikakhulukazi ama-blueberries, aqukethe ama-enzyme akhethekile, asiza nange-insulin ekhuphukayo.
Imikhiqizo ephezulu ye-5 yokunciphisa ukukhiqizwa kwe-Insulin
Kunemikhiqizo eminingana elwa ngempumelelo namazinga aphezulu we-insulin. Ukufakwa kwabo njalo ekudleni kuholela ekulinganiseni i-hormone njalo:
- Ukudla kwasolwandle nenhlanzi enamafutha amancane. Ukuqanjwa kufaka amaprotheni amaningi kanye nama-acid ase-Omega-3 anenzuzo, ahlukaniswa njengamafutha abalulekile womzimba womuntu. Ukusetshenziswa njalo kwamafutha enhlanzi kuvamile ukuhlushwa kwe-insulin futhi kuvimbele ukugxuma kwayo. Kubalulekile ukudla ukudla kwasolwandle nezinhlanzi kwabesifazane abamfutha ababaluleke kakhulu kubo. Izinhlanzi eziwusizo kakhulu yi-salmon, herring kanye nesardine. Kunconywa futhi ukufaka ama-anchovies ekudleni.
- Okusanhlamvu okuphelele Amazinga aphezulu we-fiber aholela ekugcwalisweni isikhathi eside. Ukusetshenziswa kwamabele kungavumeli indlala ukuthi ibonakale isikhathi eside kunangesikhathi sokudla imifino noma inyama yodwa. Kubalulekile ukusebenzisa okusanhlamvu okuye kwaqhutshekwa nokusebenza okumbalwa kwezimboni.
- Itiye eliluhlaza. Umthombo owaziwayo wama-antioxidants ocebile ku-catechin. Yile nto ethuthukisa umuzwa we-insulin.
- Isinamoni Isinongo esiyingqayizivele esisiza ukwehlisa isisindo futhi silinganise nezinga le-insulin egazini. Ucebile ngama-antioxidants, uthuthukisa isimo semithambo yegazi, futhi futhi unempahla eyingqayizivele - uvimbela ukumunca ushukela ngokweqile.
- I-Apple cider uviniga Omunye umkhiqizo omangalisayo ovimbela ukwanda kwe-insulin, equkethe i-acetic acid. Isiza ukulahleka kwesisindo kanye ne-liquefies insulin okuhlushwa.
Kubalulekile ukuthi ungafaki ngokomqondo kuphela imikhiqizo ukwehlisa noma ukwandisa i-insulin egazini, kodwa futhi nokulandela imigomo ethile yokusebenzisa kwayo.
Imithetho yokudla nge-insulin eyandayo
I-insulin ephakanyisiwe itholakala kwisifo sikashukela, kanye nangesikhathi sokuthuthumela okukhulu ngokomzwelo. Ukuxineka, ukuzikhandla ngokweqile komzimba, ukugula, amanye ama-pathologies abesifazane kanye nokuqubuka kwama-pancreas - konke lokhu kuholela ekwandeni kwe-insulin. Futhi ukugcinwa kwakhe njalo kuleli zinga kugcwele izinkinga.
Ukuguqulwa kokudla okunekhono, okuvunyelwene ngakho nodokotela, kuzosiza ukunciphisa izinkomba:
- Kunconywa ukunciphisa kancane kancane isisindo, ukususa izitsha ezinekhalori ephezulu, engeza imikhiqizo eminingi ukuze ulondoloze ibhalansi;
- Udinga ukudla okufika izikhathi ezi-6 ngosuku, ngenkathi ukudla kuhlukaniswe izidlo ezikhulu ezi-3 nezinye ezengeziwe ezingama-2. Kepha umuntu akufanele avumele imizwa yendlala;
- Phakathi kwama-carbohydrate, kukhethwa kuphela eziyinkimbinkimbi, ezitholwa isikhathi eside. Futhi ushukela osheshayo - ocolisisiwe - uqedwa ngokuphelele;
- Kuvunyelwe ukudla ama-dessert ama-calorie aphansi ngesibambiso sikashukela, esingakhuphi ushukela futhi kungashukumisi ukukhiqizwa kwe-insulin;
- Isobho kungenye yokudla okunempilo kakhulu nge-insulin ephezulu. Kepha kufanele zingabi ngamafutha, zibe nenqwaba yemifino, okusanhlamvu okunempilo. Izinhlanzi zesibili nemhluzi yemifino zilungele ukudla kokudla;
- Usawoti ulinganiselwe, ungafaki ukongiwa kokuqukethwe okunosawoti omningi, ukudla okulula, amantongomane nosawoti kanye nama-crackers;
- Ukudla okunama-khalori aphezulu kakhulu kufanele kudliwe ukuze kudliwe ibhulakufesi nangelantshi bese kuncishiswa amaprotheni kanye nama-carbohydrate anempilo.
Emahoreni angama-2-2 ngaphambi kokulala, baphuza i-kefir noma ubisi olubilisiwe olubunjiwe, okungeke kuholele ekuwohlokeni kwenhlalakahle. Futhi kungakuhle ukuthi udle okunye ukudla kuze kube ngu-19-20 pm.
Izici zokudla nge-insulin ephansi
Imikhiqizo equkethe izinto zokwenziwa kwe-insulin iyathandeka kubantu abanesifo sikashukela sohlobo 1. Ngalesi sifo, amazinga aphansi kakhulu we-insulin angaholela ku-pathologies enzima.
Izinga eliphansi le-hormone egazini liyingozi njenge-pathology njengamazinga alo aphakeme. I-glucose metabolism iyaphazamiseka, amazinga kashukela egazi ayenyuka.
Nge-insulin ephansi, udinga ukukhumbula imithetho elandelayo yokudla:
- Udinga ukudla okungenani izikhathi ezi-5 ngosuku, kuyalulekwa ukufezekisa inqubo yansuku zonke nezikhathi ezithile zokudla;
- Ukudla kufanele kuqukethe izitsha zokudla ezinama-carbohydrate (ama-carbohydrate aphambili ngendlela yezinhlamvu), ngaphansi kwalokho kufinyelela ngaphansi kwe-65% yemenyu ephelele;
- Kubalulekile ukufaka i-fiber eyanele ekudleni kwakho;
- Ukuvimbela ukwanda kwezinga likashukela, amaswidi asuselwa emikhiqizweni ehlanjululwayo ayafakwa, esikhundleni salokho kufakwa ama-sweeteners noma i-stevia;
- Izithelo ezinesitashi nezithelo ezimnandi, imifino idliwa ngamanani amancane, ukudla okumnandi ngokulinganayo kungadliwa ngaphandle kwemikhawulo;
- Kufanele ukhuphule ukusetshenziswa kweziphuzo ezingafakiwe futhi ezingafakwanga - amanzi amsulwa, iziphuzo zezithelo, umhluzi - okungenani amalitha ama-2 ngosuku.
Ukutadisha kancane kancane kwemigomo yokudla okunempilo nge-insulin ekhuphukile noma enciphile kuzoholela ekuphathweni okuhle kwalezi zinkomba. Ezinyangeni ezi-2-3 uzofunda ukuthi ungahlanganisa kanjani imikhiqizo, futhi inqubo yokuqalisa ukusebenza kwabo kwimenyu izobonakala ilula kakhulu.
