Ukungezelelwa kokudla nge-insulin ekhuphukayo

I-Hyperinsulinemia yisimo lapho amazinga e-insulin egazi enyuka khona. Imvamisa, ukwehluleka okunjalo kukhombisa ukuncipha kokuzwela kwezicubu zomzimba kule hormone. Ukwephulwa okunjalo ohlelweni lwe-endocrine kuholela eqinisweni lokuthi ama-pancreas asebenza ngaphansi komthwalo omkhulu. Uhlala uzama ukuthuthukisa i-insulin ethe xaxa, futhi ngenxa yalokhu, kancane kancane uyakhathala. Uma ungathathi izinyathelo ezidingekayo ngesikhathi, lowo muntu uzokwandisa kakhulu ingozi yokuba nesifo sikashukela nokukhuluphala.

Izimiso Zokudla

Ukudla okwelaphayo nge-insulin eyandayo kuyisidingo sokwenza impilo ibe yinhle futhi kugcinwe impilo. Uma kutholakala ukwephulwa esigabeni sokuqala, khona-ke, njengomthetho, ukulungiswa kokudla okunempilo kwanele ukuthuthukisa inhlala-kahle yesiguli. Isidingo sokusetshenziswa kwemithi asihlali sivela njalo - konke kuncike ekujuleni kwenqubo ye-pathological kanye nezimpawu zomzimba womuntu ogulayo. Kodwa noma ngabe udokotela enquma isiguli ngemithi ekhethekile, ngeke abe nomphumela olindelekile ngaphandle kokulandela isidlo futhi abukeze indlela engalungile.

Izimiso eziyisisekelo zokudla okufanele iziguli ezine-hyperinsulinemia okufanele zinamathele kuzo:

• ukuguqukela ekudleni okwenziwe ngokweqile (udinga ukudla kaningi ngezingxenye ezincane);
• ukukhawulwa kwekhalori ekudleni;
• ubungako kwimenyu yemikhiqizo yemvelo ngaphandle kokufakelwa okwenziwe kanye nenani elikhulu lezinongo;
• ukwenqaba ukudla okusheshayo, ukudla okulula noswidi;
• ukukhishwa kwimenyu yokudla okuthosiwe, okunamafutha kanye nezinongo;
• kunciphisa inani likasawoti elichithwa.

Ngakho-ke, okuqukethwe kwe-caloric ekudleni kwansuku zonke komuntu ogulayo kufanele kuncishiswe kancane kuze kufike ezingeni laleli hormone egazini liwela ngaphansi kwemingcele eyamukelekayo. Inani eliphezulu lama-kilojoule asetshenziswa ngokudla ngosuku angabalwa kuphela ngudokotela, ngoba lokhu kufanele kwenziwe ngokubheka izici zomzimba, umsebenzi kanye nempilo ejwayelekile.

Ukudla okunamafutha, okuthosiwe, okunezipayisi nokunosawoti kubeka ubunzima obuningi kuzo zonke izitho zomgudu wokugaya kanye namanyikwe. Ngakho-ke, kumele aqedwe ngokuphelele kuze kube yilapho ejwayelekile wesimo sempilo yabantu, bese kuthi uma udla, bese kuphela kwesinye isikhathi ngezingxenye ezincane.

Amaswidi, ahlanganisa ushokoledi, ufulawa we-premium noshukela, athathelwa indawo ngezithelo ezintsha noma ezibhakiwe, amantongomane

Ama-insulin ne-glycemic indices

Lapho ukhetha ukudla, kufanele kubhekwe izici ezimbili: inkomba ye-glycemic kanye ne-insulin index. Inkomba ye-glycemic (GI) iyinkomba ebonakalisa ukuthi ngokushesha ngemuva kokudla umkhiqizo othile kuzokwenyuka ushukela egazini lomuntu. Kungalingana nenkomba kusuka kumayunithi angama-0 kuye kwangama-100. Isethenjwa sithathwa njenge-GI ye-glucose emsulwa - iyi-100.

Amamenyu we-Diabetes nsuku zonke

Inkomba ephansi ye-glycemic index yemikhiqizo, izothakwa kalula emzimbeni futhi igaywe kancane. Izitsha ezinjalo isikhathi eside zishiya umuzwa wokugcwala ngaphandle komphumela wobunzima esiswini. Iziguli ezine-hyperinsulinemia kufanele zidle ukudla okunenkomba ye-glycemic ephansi noma ephakathi. Izitsha ezine-GI ephezulu kufanele zilahlwe, ngoba zithinta kabi isimo se-pancreas futhi zibangele ushintsho olukhulu emazingeni kashukela egazini. Konke lokhu kuletha ukuthuthukiswa kwesifo sikashukela kubantu abanamathuba okuphazamiseka kwengqondo ye-endocrine.

Inkomba ye-insulin iyinkomba efanayo ebonakalisa ukusabela (ukuphendula) kwamanyikwe ekutholeni komkhiqizo ngendlela yokukhiqizwa kwe-insulin. Imikhiqizo enenkomba ye-insulin ephansi nephakathi nendawo i-buckwheat ne-oatmeal (hhayi okusanhlamvu okusheshayo), imifino, inhlanzi enamafutha aphansi nenyama yokudla. Konke ukudla okuyingozi futhi okumnandi, njengomthetho, kubangela ukukhiqizwa okwandayo kwe-insulin, futhi ngenxa yalokho iziguli ezinjalo kufanele zichithwe.

Yini engingayidla?

Isisekelo semenyu kufanele kube izitsha ezilungiselelwe kusuka ekudleni okuthe xaxa nezinhlanzi ngokuhlanganiswa nemifino. I-fillet yaseTurkey, inyama yomvundla, inkukhu nenkukhu eshisayo ifanelwe kahle lezi zinhloso. Kungcono ukukhetha izinhlanzi ezimhlophe ezinokuqukethwe okunamafutha amancane. Yize inani elincane lezinhlanzi ezibomvu livunyelwe izikhathi ezi-1-2 ngeviki (kodwa akufanele lifakwe usawoti, libheme noma lithosiwe). Kungcono ukuyibambisa noma ukuyibilisa ngemifino. Lokhu kuzokwenza ukuthi kutholakale inzuzo ephezulu yemikhiqizo futhi ngasikhathi sinye kungalimazi ama-pancreas.

Ezingxenyeni zemifino, kungcono ukhethe ukudla okuqukethe i-fiber eningi, ifayibha yesitshalo kanye ngasikhathi sinye isitashi. Okufanele kulokhu yilezi zucchini, ithanga, i-broccoli, ukholifulawa. Ungadla futhi ama-beet kanye nezaqathe, u-anyanisi ne-artichoke yaseJerusalema. Ukudla amazambane akuvunyelwe, kepha inani lawo kumele lilinganiselwe. Ngaphezu kokubilisa nokushayayo, imifino ingaphekwa ngamafutha omnqumo omncane noma i-stewed. Amafutha emvelaphi yesilwane (kufaka nebhotela) afiselekayo ukunciphisa.

Ukushintshwa kokudla okufanele kufaka kuphela izinga le-insulin egazini, kodwa futhi kuthuthukisa ukuhamba kwamathumbu, isimo sesikhumba kanye nenhlala-kahle yomuntu

Imikhiqizo ye-lactic acid ingadliwa ezigulini ezinamazinga aphezulu e-insulin, kepha naka amaphesenti wokuqukethwe kwamafutha. Kufanele kube kuncane, ngoba, uma kungenjalo, i-kefir noma i-cottage shizi ngeke ilethe noma iyiphi inzuzo. Akukalulekanga ukuthi abantu abane-pathologies enjalo baphuze ubisi luphelele, ngoba lungavusa ukukhishwa kwe-insulin okunamandla futhi kubhebhethekisa isimo samanyikwe. Ungadla amaqanda ezigulini ezinjalo (kepha hhayi ngaphezu kwe-1-2 ngosuku). Zingabiliswa noma ziphekwe ngohlobo lwe-omelet elosiwe ngokufakwa kwemifino enekhalori ephansi enempilo.

Imikhiqizo Evinjelwe

Konke ukudla okuqukethe flavour yokufakelwa, imibala, kanye flavour okuthuthukayo kuthinta kabi umsebenzi we-pancreatic. Ngaphezu kwalokho, imikhiqizo enjalo ihlala inamanani aphezulu kakhulu we-glycemic ne-insulin index. Ngakho-ke, ukukhipha imikhiqizo enjalo kwimenyu yabo kuyadingeka kuzo zonke iziguli ezibe nezinkinga ngohlelo lwe-endocrine.

Ngaphezu kwalokho, iziguli ezinamazinga e-insulin aphezulu egazi kufanele zingafakwa ekudleni kwazo:

• amakhukhi, ushokoledi, amaswidi;
• imikhiqizo yokubhaka (ikakhulukazi kusuka ku-premium nefulawa yebanga lokuqala);
• inyama nenhlanzi ethosiwe;
• amasoso ashisayo, isoso, imayonesi;
• ukudla okulula nokudla okusheshayo;
• ukubhema inyama, amasoseji nososeji;
• inyama enamafutha;
• umhluzi ocebile (kufaka phakathi amakhowe);
• iziphuzo ezimnandi zekhabhoni;
• imikhiqizo yobisi enamafutha;
• ikhofi eqinile netiye, utshwala.

Izithelo ezimnandi ezinokuqukethwe okuphezulu kwama-carbohydrate (ikhabe, ikhabe, amagilebhisi) zibuye zikhuphula izinga lokukhiqizwa kwe-insulin, ngakho-ke, esigabeni sokujwayelekile kokuphila kahle, kufanele zishiywe ngokuphelele. Ukudla okufakwe emanzini anosawoti kanye no-ukhukhamba nako kuwela ohlwini lokudla okungafuneki kwalesi sifo, ngoba unomthwalo onzima kuma-pancreas abuthaka.

Ukudla okune-insulin eyengeziwe egazini kubandakanya ukwenqatshwa kokusetshenziswa kwenani elikhulu lezinto zakamuva (ngisho zivunyelwe). Iqiniso ngukuthi ukudla okunjalo kukhulisa isifiso sokudla, futhi umuntu ulingeka ukuba adle okungaphezulu kwalokho obekumele akwenze. Ngokubona ukuthi amazinga aphezulu e-insulin avame ukuhambisana nezinkinga zokukhuluphala, lokhu kungaba nemiphumela emibi yezempilo.

Ngaphezu kokudla, ekwelashweni kwe-hyperinsulinemia kubalulekile ukunamathela empilweni enempilo iyonke. Ukuvivinya umzimba kalula, ukudla okunempilo nokuyeka ukubhema notshwala ezimweni eziningi kunganciphisa izinga le-insulin egazini ngaphandle kwemithi futhi kuthuthukise inhlala-kahle yesiguli.