Iswekile yegazi, eyaziwa ngokuba yiglucose, ngowona mthombo wamandla emizimbeni yethu. Nangona kunjalo, ukugcina amanqanaba afanelekileyo Kubalulekile ukuthintela kunye nokulawula izifo ezifana nesifo seswekile se-2, iingxaki zentliziyo kunye nezinye iingxaki ze-metabolic.. Abantu abaninzi bafuna iindlela ezisebenzayo zokunciphisa i-glucose yegazi, kunye nokutya okunokulinganisela. Ngaphandle kwamathandabuzo, yenye yezona zinto zisebenzayo nezizinzileyo.
Ukwamkela ukutya okufanelekileyo akuncedi kuphela ukulawula iswekile, kodwa kuphucula impilo-ntle yonke, ikhusela amalungu abalulekileyo kwaye iphucula umgangatho wobomi.. Ukuba ukhe wazibuza ukuba unokulawula ngokwenene amanqanaba e-glucose ngokutshintsha indlela yokutya, impendulo ngu-ewe, kodwa ngama-nuances kunye nokulandela iingcebiso ezisekelwe kubungqina bezesayensi. Apha ngezantsi, siza kuchaza ngokweenkcukacha ukuba ungakuphumeza njani oku kwaye kutheni kufanelekile ukuba uthathe ukutya okunenkathalo yempilo yakho iyonke.
Kutheni kubalulekile ukulawula iswekile yegazi?
Iswekile yegazi ibalulekile kwiiseli zethu, kodwa Xa igcinwe iphezulu ixesha elide ingakhokelela kwiingxaki ezinzima. I-Hyperglycemia (i-glucose egqithisileyo) idla ngokuhambelana nokuveliswa kwe-insulin ephantsi okanye ukuchasana nesiphumo sayo, iimeko eziqhelekileyo kwisifo seswekile. Ukuba ishiywe ingaqwalaselwa, inokubangela umonakalo kwimithambo yegazi, imithambo-luvo, izintso namehlo, kunye nokwandisa ingozi yokuhlaselwa yintliziyo okanye ukubetha..
Nabo bangekafunyaniswa ukuba banesifo seswekile banokuzuza gcina i-glucose yakho phantsi kolawulo. Indlela yokuphila yokuhlala, ukutya okuphezulu kwishukela elula, kunye noxinzelelo oluqhubekayo kunokukhokelela kwi-prediabetes kunye nokwandisa umngcipheko wokuphuhlisa iimeko ezingapheliyo. Kunjalo ngoba, Ukwazisa utshintsho ekutyeni sisixhobo esisisiseko sokuthintela kunye nesonyango.
Ukutya kukuchaphazela njani amanqanaba eglucose?
Yonke into esiyidlayo inefuthe elithe ngqo kumanqanaba eswekile yegazi. I-carbohydrates, ngokukodwa i-sugar esulungekileyo kunye neyongeziweyo, ngokukhawuleza iphakamisa iswekile yegazi.. Nangona kunjalo, Umgangatho, ubungakanani kunye nexesha lokutya kwenza umahluko.. Ngokomzekelo, ukutya isonka esimhlophe okanye iziphuzo ezithambileyo kuphakamisa amanqanaba e-glucose ngokukhawuleza kunokutya i-legumes okanye iziqhamo ezipheleleyo, ezithi, ngenxa yefiber yazo, zinciphise ukufunxa kwayo kunye nokukhuthaza ukuzinza kwe-glycemic.
Kwakhona, Ukusasaza ukutya imini yonke kunceda ukuphepha ukuguquka ngokukhawuleza. Kukhethwa ukuba usasaze ukutya kwakho kwiinkonzo ezininzi kwaye ukhethe imithombo yamandla efunxa kade, eququzelela umsebenzi we-insulin kwaye ithintele i-spikes engafunekiyo kwiglucose.
Imigaqo esisiseko yokutya okunokulinganisela ukunciphisa iswekile yegazi
Ukufezekisa ulawulo olulungileyo lwe-glycemic, kubalulekile ukuba ukutya kulungiselelwe iimfuno zomntu ngamnye kunye nezinto azikhethayo. Nangona kunjalo, zonke izikhokelo ezisebenzayo zabelana ngale migaqo isisiseko:
- Ukwahluka kunye nomgangatho: Bandakanya ukutya okutsha okuvela kumaqela ahlukeneyo, ukuthanda imifuno, iziqhamo ezipheleleyo, iiproteni ezibhityileyo, amafutha asempilweni, kunye nokutya okuziinkozo.
- Nciphisa iiswekile ezongezelelweyo kunye ne-carbohydrates ecocekileyo: Faka endaweni yeekuki kunye neepastries ngesonka esipheleleyo, i-oatmeal, okanye i-muesli engenaswekile, kwaye ukhethe iziqhamo ngaphezu kweelekese ezigayiweyo.
- Lawula amacandelo kunye neeshedyuli: Gcina ukutya rhoqo kwaye uphephe ukuzingxala.
- Lungisa indlela otya ngayo ngokomthambo kunye nezinye izinto: Isicwangciso sokutya kufuneka siqwalasele umsebenzi womzimba, amayeza, isimo sempilo, kunye nobunzima bomzimba.
Ucwangciso lweSidlo: Indlela yePlate
Indlela elula nebonakalayo yokumisa ukutya yi "plate method." Iquka ukuzalisa isiqingatha sepleyiti kunye nemifuno engekho-starchy (isipinashi, i-chard, i-broccoli), ikota eneeprotheni ezinomzimba (inkukhu, i-turkey, intlanzi, amaqanda, i-legumes) kunye nekota yokugqibela kunye ne-carbohydrates eyinkimbinkimbi (irayisi emdaka, i-quinoa, i-lentils). Ukongezelela, kubandakanywa amafutha anempilo afana ne-avocado, ioli ye-olive eyongezelelweyo, okanye i-nuts, kunye neqhekeza lesiqhamo esipheleleyo sinceda ukugcina ibhalansi.
Kukwacetyiswa ukuba kubekwe phambili ukusetyenziswa kwamanzi kunye nokunciphisa iijusi ezineswekile okanye iziselo ezithambileyo.
Ukutya okunceda ukunciphisa iswekile yegazi
Ubungqina buxhasa ukusetyenziswa kokutya okuthile, xa kubandakanywa rhoqo ekudleni, ukukhuthaza ukulawulwa kwe-glycemic. Sigxininisa oku kulandelayo ngefuthe labo elihle kwi-glucose kunye nobudlelwane babo nokuthintela izifo ze-metabolic:
Imifuno kunye nemifuno
- I-broccoli kunye ne-kale: Isityebi kwi-sulforaphane, i-antioxidant compounds kunye ne-fiber, inceda ukuphucula ukuvakalelwa kwe-insulin kunye nokunciphisa amanqanaba eswekile emva kokutya.
- I-Swiss chard kunye nesipinatshi: I-fiber ephezulu kunye nomxholo we-micronutrient inceda ukucotha ukufunxa i-glucose kunye nokubonelela ngokuhlutha.
- Iminqathe eluhlaza: Zifanelekile njenge-snack ngenxa ye-glycemic index yazo ephantsi, kodwa kukhethwa ukuba zidle ziluhlaza ukuphepha ukunyuka okungafunekiyo kwishukela legazi.
- I-Celery: Ikhuthaza ukusebenza kwezintso kwaye inceda ukuphelisa i-toxins, enceda ukulinganisela kwe-metabolic.
Iziqhamo ezipheleleyo (hayi ijusi)
- IiApile: Ziqulethe i-fiber e-soluble kunye ne-antioxidants ezifaka isandla ekukhululweni okuqhubekayo kwe-glucose kunye nokuphucula ukuvakalelwa kwe-insulin.
- Cherry: Banikezela nge-anthocyanins, iikhompawundi ezinciphisa ukuvuvukala kunye nokuphucula impendulo ye-insulin.
- Amajikijolo (amaqunube, amaqunube, amaqunube): Zizityebi kwiivithamini, i-fiber kunye ne-antioxidants, ilungele ukulawula i-glycemic spikes emva kokutya.
- Iziqhamo zeCitricIiorenji, iigrapefruit, kunye neziqhamo ezifanayo zineswekile yegazi ephantsi kwaye zinenaringenin, enceda ukukhusela isifo seswekile.
Iinkozo ezipheleleyo kunye nefayibha
- I-oats kunye ne-oat bran: Ifiber enyibilikayo (ibeta-glucans) iyacotha ukufunxwa kweglucose kwaye yehlise icholesterol, iyenze ilungele isidlo sakusasa okanye i-snack.
- Isonka se-rye yengqolowa: Lolona khetho lubalaseleyo lokutshintsha isonka esimhlophe kwaye unqande ngokukhawuleza i-glycemic spikes.
- Iquinoa, irayisi emdaka, ibhaliEzi cereals zinika amandla ahlala ixesha elide kwaye zinempembelelo ephantsi kwi-blood glucose.
Imifuno
- Iilentile, ii-chickert, iimbotyi: Ifiber yayo enyibilikayo kunye nestatshi esixhathisayo inceda ukucotha kokutya, ukuphucula ulawulo lweswekile emva kokutya.
- Iimbotyi kunye nee-ertyisiUkongeza kumxholo weprotheyini yemifuno, bathatha inxaxheba ekulawuleni i-glucose kwaye bafake isandla kwisondlo sokutya.
Iiprotheyini ezibhityileyo kunye namafutha anempilo
- Intlanzi eluhlaza (i-tuna, i-salmon, i-sardines): Ibonelela nge-omega-3 fatty acids, ephucula impilo ye-cardiovascular health kunye nokwandisa ukuva kwe-insulin.
- Amaqanda: Umthombo opheleleyo weprotheyini kunye nezondlo ezibalulekileyo, zinceda ukuquka amanqanaba eswekile ukuba isetyenziswe ngokumodareyitha.
- I-yogurt ephantsi kunye ne-kefir: Ziqulethe iiprobiotics, eziye zaboniswa ukuphucula ulawulo lwe-glycemic kunye nempilo yamathumbu.
- I-Avocado: Utyebile ngamafutha e-monounsaturated kunye nefayibha, ilungele ukongeza kwiisaladi okanye njengokuhambelana nesonka sengqolowa.
- Amantongomane kunye nembewu (i-walnuts, iialmonds, i-chia kunye nembewu yeflakisi): Zizityebi kumafutha enempilo kunye nefiber, kwaye ukusetyenziswa kwazo kuhambelana nokulawulwa kwe-glucose engcono kunye nokunciphisa umngcipheko we-cardiovascular.
Okunye ukutya okusebenzayo
- Cinnamon: Ukusetyenziswa kwayo rhoqo, ngaphakathi kokutya okunokulinganisela, kubonakaliswe ukuphucula ukuvakalelwa kwe-insulin kunye negalelo ekunciphiseni iswekile yegazi.
- Ajo: Inokuba nefuthe elinenzuzo kwiswekile yegazi, ngakumbi xa isetyenziswe ikrwada rhoqo.
- Itiye elihlaza: Isityebi kwi-antioxidants kunye neekhompawundi ezinceda ukunciphisa iswekile kunye nokukhusela iingxaki ze-cardiovascular.
- Ukutya okuvundisiweyo (kimchi, sauerkraut): Babonelela ngeeprobiotics ezikhuthaza ukunyamezela kwe-glucose kunye nempilo ye-metabolic.
- I-Pectin, i-hydroxypropylmethylcellulose, i-beta-glucans: Ezi ziintlobo zefiber ezithi, xa zifakwe kwimiyinge eyaneleyo, zicothise ukufunxwa kweglucose kwaye zibe negalelo ekulawuleni isifo seswekile.
Ukutya kunye nemikhwa yokuphepha ukugcina iswekile phantsi kolawulo
Kubaluleke njengokwazi ukuba kutyiwa ntoni Ukuchonga oko kutya kunye nemikhwa evame ukunyusa ngokukhawuleza amanqanaba eglucose. Nazi iintshaba eziphambili ze-glycemic balance:
- Iziselo ezineswekile kunye neejusi ezicutshungulwayo: I-index yayo ephezulu ye-glycemic ikhawuleza i-spikes yeswekile yegazi.
- Iipastries zamashishini, iikuki, iicereals ezineswekile: Kufuneka zitshintshwe ngeenguqulelo zengqolowa ngaphandle kweswekile eyongezelelweyo.
- Iimveliso ze-Ultra-processed kunye ne-snacks: Zihlala zineswekile efihliweyo kunye namafutha angenampilo.
- Izonka, ipasta kunye nerayisi emhlophe: Kungcono ukhethe ezinye iindlela ezibanzi.
- Iziqhamo kwijusi: Nangona ijusi iyindalo, ukufunxa kwayo kukhawuleza kakhulu kwaye kwandisa amanqanaba eglucose xa kuthelekiswa nesiqhamo esipheleleyo.
- Ukusetyenziswa ngokugqithiseleyo kwee-sweeteners kunye notywalaUtywala bunokuba yingozi kuba bunokubangela i-hypoglycemia kwaye kufuneka busetyenziswe ngokumodareyitha kwaye rhoqo kunye nokutya.
- Ukutya okukhulu okanye ukushiya izidlo: Zivelisa ukunyuka nokuhla kwi-glucose kwaye zenza ulawulo lwe-metabolic lube nzima.
Ukuhanjiswa kunye nokuphindaphinda kokutya
Enye yeempazamo eziqhelekileyo ekulawuleni iswekile yegazi kukutya kuphela i-2 okanye i-3 izidlo ezinkulu ngosuku. Kucetyiswa ukuba usasaze ukutya kwimihla ngemihla emihlanu (isidlo sakusasa, phakathi kwentsasa, isidlo sasemini, i-snack kunye nesidlo sakusihlwa) ukufezekisa ukuzinza kwe-glucose kwaye ugweme zombini iincopho ezinobungozi kunye namaconsi.
Kwakhona, Kucetyiswa ukuba ungatsibi ukutya okanye unciphise ixesha lokuzila ukutya, njengoko oku kunokubangela i-hypoglycemia, ngakumbi ukuba uthatha amayeza eswekile okanye i-insulin. Ngexesha lokuzilolonga ixesha elide, luluvo olulungileyo lokutya ishwamshwam elisempilweni (iziqhamo, i-smoothie engenaswekile, iyogathi yendalo) ukuthintela ukuhla ngequbuliso kumanqanaba eglucose.
Indima yefiber kulawulo lwe-glycemic
Ifayibha yokutya, ngakumbi ifayibha enyibilikayo, iyacotha ukufunxwa kweswekile emathunjini kwaye inceda ukugcina imvakalelo yokuhlutha.. Ifumaneka kwiinkozo, iziqhamo, imifuno, iimbotyi kunye namandongomane. Yidla phakathi kwe-24 kunye ne-50 grams yefiber ngosuku ibonise izibonelelo ezicacileyo kulawulo lweswekile. Ukongeza, i-fiber inceda ukunciphisa i-cholesterol kwaye ikhuthaza ukuhamba kwamathumbu.
Ukunciphisa umzimba kunye nokuzivocavoca umzimba njengamahlakani
El Ukugqithisa kunye nokukhuluphala kunxulunyaniswa kakhulu nophuhliso kunye nokunyuka kohlobo lwe-2 yeswekile.. Ukuphulukana nobunzima obuncinci, obufana ne-4 okanye i-5 kilos, kunokuphucula ukuvakalelwa kwe-insulin kunye nokwenza lula ukulawula i-glucose. Kwabo sele befunyanwe ukuba banesifo sikashukela, ngokulandela isicwangciso sokutya esiphantsi kweekhalori, kunye nomsebenzi oqhelekileyo womzimba (njengokuhamba imizuzu eyi-150 ngeveki), kusebenza kakhulu ekufezekiseni iinjongo eziphilileyo.
Ukudibanisa ukutya kunye nokuzilolonga Inceda ukunciphisa uxinzelelo lwegazi, ukuphucula iphrofayili ye-lipid kunye nokunciphisa umngcipheko weengxaki zexesha elide..
Uzifunda njani iilebhile kwaye ukhethe ukutya evenkileni
Elinye lamaqhinga aluncedo kwabo bafuna ukulawula inqanaba leswekile yegazi funda ukufunda iilebhile zesondlo ngokuchanekileyo. Kufuneka ujonge i-carbohydrate epheleleyo, iswekile, kunye nomxholo wefayibha, kunye namafutha ahluthayo kunye nawongeziweyo.
Zibeke phambili iimveliso ezineswekile eyongeziweyo encinci, ziphephe ezo zineesyrups, iswekile, okanye i-sucrose edweliswe njengesithako sokuqala, kwaye ulumkele iimveliso ze "diabetic-friendly" zokutya, ezinokuba nomxholo wekhalori ofanayo okanye ophezulu kuneemveliso eziqhelekileyo.
Ukubala kwe-carbohydrate kunye nokubaluleka kwayo
Ukulawula ubungakanani becarbohydrates kwisidlo ngasinye kunceda ukugcina amanqanaba eglucose ngaphakathi koluhlu, okuvumela amayeza okanye i-insulin ukuba ihlengahlengiswe ukuba kuyimfuneko. I-dietitian-nutritionist inokukunceda ukuba uyile isicwangciso esifanelekileyo kuwe., efundisa indlela yokuqikelela iinxalenye, ukufunda iilebhile, ukulinganisa izahlulo, nokulungelelanisa ukutya ngokwemisebenzi yemihla ngemihla.
Kubantu abadala, kucetyiswa ukuba badle phakathi kwe-45 kunye ne-60 grams ye-carbohydrates kwisidlo ngasinye, nangona le mali ingahluka ngokuxhomekeka kwiimpawu zomntu ngamnye.
Umzekelo wemenu zosuku
Imenyu yesikhokelo malunga nokutya okumalunga ne-1200-1600 yeekhalori iya kuba:
- Desayuno: Ingqolowa epheleleyo yengqolowa eneavokhado kunye netumata, iglasi yobisi olutyibilikayo, isiqhamo esipheleleyo kunye nekofu emnyama.
- KusasaIsandla samantongomane okanye iapile.
- Ukutya: I-lentile edibeneyo kunye nemifuno kunye nerayisi emdaka, isaladi eluhlaza kunye neyogathi yendalo engenashukela.
- Ukutya okutyayo: I-Oatmeal kunye nembewu ye-chia kunye namajikijolo abomvu.
- cenaI-salmon eyosiweyo kunye ne-broccoli ene-steam kunye ne-baby potato, ilandelwa ziziqhamo.
Ukutya okusebenzayo kunye nezongezo
Kwezinye iimeko, kunokuqwalaselwa ukuquka Ukutya okutyebileyo kwifiber ethile efana nepectin, beta-glucans okanye izongezo zefiber. Ezi zinto zinceda ukucotha i-glucose emva kokutya kunye nokuphucula iprofayili ye-lipid, ehlala idityaniswe kwipatheni yokutya okunokulinganisela.
Ezinye izinto eziphembelela ulawulo lweswekile yegazi
Ulawulo lweGlycemic aluxhomekekanga kukutya kuphela. Uxinzelelo, amayeza, ukulala kunye nokusebenza ngokomzimba kunempembelelo ebalulekileyo.. Ukufunda ukulawula ixhala, ukugcina indlela efanelekileyo yokulala, kunye nokubonisana nogqirha wakho malunga nonyango lwamachiza kubalulekile ukugcina amanqanaba azinzile.
Imibuzo Ebuzwa Rhoqo malunga nokuthoba iswekile yegazi
- Ndingatya iilekese ngamaxesha athile? Ewe, kwiinxalenye ezilawulwayo kwaye ngokukhethekileyo zihlanganiswe kwisidlo esilungeleleneyo. Khetha iinguqulelo ezineswekile ephantsi okanye iziqhamo ezitsha.
- Ngaba isonka asivumelekanga? Hayi, eyona nto ingcono kakhulu yingqolowa okanye isonka se-rye, ukuphepha umhlophe kunye nezinye izonka ezihlambulukileyo.
- Ngaba iziqhamo zinyusa i-glucose eninzi? Iziqhamo ezipheleleyo, ngakumbi i-glycemic ephantsi njengama-apula okanye amajikijolo, iyahambelana nokutya okunempilo.
- Ungakanani umthambo ocetyiswayo? Imizuzu ye-150 yomsebenzi ophakathi ngeveki yanele, nangona nayiphi na intshukumo eyongezelelweyo inenzuzo.
- Yintoni omawuyenze xa iswekile yakho isehla? Ukutya ngokukhawuleza umthombo weswekile elula (ijusi, ubusi, okanye i-candy) kunye nokutya okune-carbohydrates enzima ukuzinza.
Ukubandakanya ezi ngcebiso kubomi bakho bemihla ngemihla kuya kukunceda ulawule ngcono amanqanaba akho eglucose kwaye unciphise umngcipheko weengxaki. Ukuhambelana, ukufunda, kunye nobuntu, rhoqo kunye nesikhokelo sabasebenzi bezempilo, ngundoqo ekugcineni ubomi obunempilo kunye nokukhusela iimeko ezinxulumene neswekile yegazi.