Ulwalamano phakathi kokutya kunye ne-insulin luthwaxwa ziinkolelo zobuxoki. Ukususela ekuhlaselweni kweedemon kukutya okuthile ukuya ekuzukisweni kwabanye njengoko kucingelwa ukuba "kukunyanga zonke," ukudideka kuhlala kunjalo. Oku akukona nje ukwenza nzima ubomi babo banesifo seswekile okanye ukunganyangeki kwe-insulin, kodwa kwenza kube nzima ukulawula ngokufanelekileyo impilo yemetabolism ngokubanzi.
Eli nqaku liza kuphelisa iintsomi eziqhelekileyo, libonelele ngeenyaniso ezixhaswa yingcali, kwaye likhanyise ukuba kukuphi ukutya okuyichaphazela ngokwenene imveliso okanye ulawulo lwe-insulin. Ukongeza, siza kuxoxa ngezikhokelo ezisebenzayo zokutya okunempilo okulungiselelwe iimfuno zomntu ngamnye, ngaphandle kokuba lixhoba lokuzibaxa okanye ulwazi olungelulo.
Ngaba kukho ukutya okungayifuniyo i-insulin?
Enye yeembono ezixhaphake kakhulu kukuba kukho ukutya okungasebenzisi i-insulin kwaphela, into leyo Ayichanekanga ngokupheleleyo okanye ayiloncedo kulawulo lwesondlo.I-insulin yihomoni esebenza kwii-macronutrients ezininzi, ngakumbi i-carbohydrates, kodwa ikwaphenjelelwa ziiprotheyini kwaye, ukuya kwinqanaba elingaphantsi, amanye amafutha.
Ngokwenene Akukho kutya kukhululwe ngokupheleleyo ekubangeleni impendulo ethile ye-insulinKwanezithako ezinesalathiso se-glycemic ephantsi, ezifana nezilwanyana okanye iiprotheni zemifuno, zinokuvelisa ukukhululwa okuphakathi kwe-insulin. Ngoko ke, Ukuthetha 'ngokutya okungenazo i-insulin' yimbono ephosakeleyo ngokwasemzimbeni..
Iintsomi eziqhelekileyo malunga nokutya kunye ne-insulin
Ukutyhubela iminyaka, iinkolelo ezininzi ziye zasasazwa ngaphandle kwesiseko sesayensi, ekufuneka sicaciswe:
- Iziqhamo azivumelekanga ukuba unesifo seswekileBubuxoki. Iziqhamo ziqulethe i-fiber, i-antioxidants, iivithamini, kunye ne-variable index index. Ukutya iziqhamo ezipheleleyo (ingakumbi ngesikhumba) kunceda ukulungelelanisa impendulo ye-glycemic.
- "Ukukhanya" iimveliso zisempilweniAkunjalo. Abanye abantu batshintsha iswekile ngeeswiti okanye amafutha angaboneleli ngenzuzo yokwenyani. Into ebalulekileyo kukukhangela i-carbohydrates iyonke, hayi nje ukuba yongeze iswekile.
- Iswekile emdaka ingcono kuneswekile emhlophe:Zombini zinefuthe elifanayo kakhulu kwiglucose. Ziyahluka kuphela ekuqhubeni, kodwa impembelelo yazo ye-metabolic iyafana..
- Imvuthuluka yesonka ityebile ngakumbi kune-crust: Hayi. Zombini zinokwakheka okufanayo, kuphela igxolo liphelelwe ngamanzi.
Ii-Superfoods: Ngaba ziyanyanga isifo seswekile?
Akukho ukutya okumangalisayo okunyanga isifo seswekile. okanye oko kuthintela ngokupheleleyo isidingo se-insulin kwizigulana eziyifunayo. Nangona kunjalo, kukho izithako ezineepropathi eziluncedo kwimpilo ye-metabolic xa zidityanisiwe kwi-a ukutya okunokulinganisela.
Phakathi kwezinto ezibizwa ngokuba yi-superfoods eziphuma phambili kwiprofayili yazo yezondlo zezi:
- Oats: Isityebi kwi-beta-glucans, ilawula ukuhamba kwamathumbu emathunjini kwaye iphucula impendulo kwi-insulin.
- Isinamoni yaseCeylon: Ikhuthaza uvakalelo lwe-insulin kwabanye abantu.
- Amaqunube: I-glucose ephantsi, isityebi kwi-antioxidants kunye neenzuzo ze-vascular.
- Imifuno: Umxholo wayo ophezulu wefayibha uyenza khupha iswekile kancinci kancinci.
Nangona oku kutya kukhuthazwa kakhulu, Undoqo kukwipatheni yokutya iyonke kwaye hayi ekuzityeleni zodwa..
Izicwangciso zangempela zokuphucula uvakalelo lwe-insulin
Ukongeza kokukhetha izithako ezilungileyo, kukho iindlela zokondla oko ukunceda ukunciphisa imfuno ye-insulin yangaphandle okanye uphucule indlela umzimba wethu ophendula ngayo kwizinto ezikhoyo:
- Isitatshi esimelana noko: Ukupheka iicarbohydrates kwaye uziyeke zipholile (njengeitapile) kudala istatshi esingagaywanga lula, ukulungelelanisa impendulo ye-glycemic.
- Amafutha asempilweni: Sebenzisa iifonti ezifana ioli yeoli, iavokhado, intlanzi enamafutha kunye namandongomane uzinzisa ukufunxwa kweswekile.
- Ukugqoka ngeviniga engaxutywanga: Bacothisa ukucolwa kwesitatshi kwaye banciphise izinga leswekile yegazi.
- Ukudibanisa iprotheni + ifayibha + amafutha anempilo: Ngalo lonke ukutya oku kuphephe ukunyuka ngokukhawuleza kweswekile yegazi.
- Ukuhamba emva kokutya: : Imizuzu eyi-10 yokuhamba inokunceda ukunciphisa i-postprandial blood glucose.
Ukuthandwa kokuzila ukutya okuphakathi kunye nokubaluleka kwayo kwangempela
Ukuzila ukutya okungapheliyo kuye kwaziwa njengendlela yokulawula ubunzima kunye nokuphucula iimpawu ze-metabolic. Kubantu abanokumelana ne-insulin okanye uhlobo lwe-2 yeswekile, ezinye izifundo balatha kwiingenelo ezibambekayo phantsi kweliso likagqirha.
Le ndlela yokutya isekelwe ekushiyeni ixesha elide ngaphandle kwe-caloric intake (i-12 kwiiyure ze-16), leyo Inokuvuselela i-lipolysis, ukunciphisa ukuvuvukala kunye nokwandisa ukusebenza kakuhle kwe-insulin receptors.. Kukho iinketho ezininzi:
- I-TMF (Ukuzila ukutya okuthintelweyo ngexesha): Yidla kuphela kwifestile yeyure ezi-8-12.
- Ukuzila ukutya ngenye imini: Yidla kancinci kakhulu (ngaphantsi kwe-600 kcal) ngezinye iintsuku.
- Ukutya 5: 2: Iintsuku ezimbini ngeveki zokuthintelwa kwekhalori enzima.
Kubalulekile ukuba uqaphele ukuba Ayinguye wonke umntu ongumgqatswa wale ndlela., ngakumbi abo basebenzisa i-insulin okanye amayeza e-hypoglycemic. Ukubeka iliso kwiingcali kubalulekile ukukhusela i-hypoglycemia.
Ukutya kweMeditera, ipateni esisiseko kwimpilo yemetabolism
Ujongene nombono wokuba abantu abanesifo seswekile badinga ukutya okukhethekileyo, Ubungqina buxhasa ukulandela ipateni yokutya okunempilo enokuthi ilungelelaniswe kwimeko nganye.Ukutya kweMeditera, ngakumbi kumazwe afana neSpain, kugqame kulo mba.
Le pateni ibandakanya:
- Iziqhamo nemifuno
- Iimbotyi kunye neenkozo ezipheleleyo
- Amandongomane nembewu
- Bluefish kunye nokutya kwaselwandle
- I-oli yomnquma eyongezelelweyo
Ukulandela oku kutya kuye kwaboniswa ukunciphisa umngcipheko uhlobo 2 seswekile, isifo sentliziyo, kunye nokutyebaNgaphezu koko, yindlela yokuphila ekulula ukuyiqhelanisa kwaye isebenzisa izithako ezifikelelekayo nezinencasa.
Ukubaluleka kobuntu kunyango
Intsomi exhaphakileyo kukukholelwa oko Kukho isicwangciso esisodwa esifanelekileyo kubo bonke abantu abanesifo sikashukelaInyaniso kukuba umntu ngamnye uneemfuno ezahlukeneyo ezixhomekeke kwiminyaka yabo, inqanaba lomsebenzi, ubunzima, imbali yonyango, kunye nenkcubeko yokupheka.
Ngoko ke, Izindululo kufuneka zisoloko zenziwe zodwa kwaye uqwalasele izinto ezifana nezi:
- Ukuhanjiswa kwe-macronutrients (iiprotheni, amafutha, iicarbohydrates)
- Ubuninzi besidlo kunye nexesha
- Inqanaba lomsebenzi womzimba kunye nenkcitho yekhalori
- Ukunyamezela ukutya okuthile okanye iimeko zokugaya
- Ukhetho lwenkcubeko kunye neemvakalelo
Ukuqala kwisiseko esisempilweni, Undoqo kukuyila indlela yokuphila ezinzileyo elungelelaniswe nomntu ngamnye., endaweni yokumisela imithetho engqongqo okanye egqithisileyo.
Iingcamango ezininzi eziphosakeleyo zenza ukulawula ukutya kwakho kunye ne-insulin kube nzima. Akukho zisombululo ezinobungakanani obufanayo, kodwa kukho izicwangciso ezixhaswa ngubungqina ezikhuthaza impilo engcono ye-metabolic. Ukwamkela indlela elungeleleneyo, eyenzelwe umntu esekwe kulwazi oluthembekileyo kukuvumela ukuba ulawule ngcono ukunganyangeki kwe-insulin kwaye unciphise umngcipheko wexesha elizayo. Ngolwazi, inkxaso yobuchwephesha, kunye nengqiqo, unokugcina ubomi obunempilo kunye nokwanelisayo ngaphandle kokuwela kwiintsomi okanye kwiifashoni.
