Isifo seswekile sikamama sisifo esihlala senzeka xa ukhulelwe, esibonakala kumanqanaba aphezulu eswekile yegazi kwaye senzeka kuphela ngexesha lokukhulelwa. Emva kokuhanjiswa ihlala inyamalala. Inokuba neziphumo ezibi emntwaneni ukuba ayinyangwa, ke namhlanje siza kuthetha ngezinye iingcebiso zokuthintela isifo seswekile.
Kutheni kwenzeka?
Isifo seswekile luhlobo lwesifo seswekile iqhelekile oko kwenzeka kuphela ngexesha lokukhulelwa. Oku kuveliswa ziziphumo zamadlala emzimbeni wethu, eziphazamisa umsebenzi we-insulin. Umzimba wethu awukwazi ukuvelisa okanye ukusebenzisa i-insulin oyifunayo.
Oku kunokukhokelela kwiziphene kusana, entliziyweni kunye / okanye kwiingxaki zokuphefumla, ukwanda komngcipheko wokutyeba kakhulu kunye nohlobo lweswekile yesi-2, okanye kungabeka ubomi bosana emngciphekweni. Yinto enzulu kakhulu ukuba kufuneka sibeke iliso kwaye siphathe ngokukhawuleza ukuze kungabinampembelelo emntwaneni wethu okanye kwimpilo yethu.
Sichongwa njani isifo seswekile?
Isifo seswekile sikamama sifunyenwe Uvavanyo luka-O'Sullivan. Olu luvavanyo olwenziwa kumfazi okhulelweyo phakathi kweeveki ezingama-24 ukuya kwezingama-28. Ivumela ukumisela inqanaba le-glycemia egazini emva kokungenisa iigram ezingama-50 zeswekile.
Ukuba iziphumo zakho zilingana okanye zingaphezulu kwe-140 mg / dl, oko kuthetha ukuba uvavanyiwe unesifo seswekile sokukhulelwa. Olunye uvavanyo lokuqinisekisa kuya kufuneka lwenziwe ngokusebenzisa i-glucose engaphezulu komlomo, ekufuneka yenziwe esiswini esingenanto. Uvavanyo lwegazi lwangaphambili luyakwenziwa, emva koko iigramu ezili-100 zeswekile enyibilikiswe kulwelo ifakiwe kwaye emva kweyure e-1, 2 kunye neyure ezi-3 amanqanaba eswekile yegazi aya kuhlaziywa. Ukuba kukho amaxabiso amabini okanye nangaphezulu alinganayo okanye amakhulu kunesiqhelo, isiphumo siya kuba siqinisekileyo.
Iingcebiso zokuthintela isifo seswekile
- Ukuzivocavoca. Ukukhulelwa akuthethi ukuba kufuneka sihleli. Ungazilolonga ngokwemeko yakho kwaye iimeko zakho ziyakuvumela oko, phakathi kwaye rhoqo. Iya kukwenza uzive ungcono, izakukugcina ukhuthele, izakuphucula amazinga eswekile yegazi lakho, iya kukunceda ngexesha lokubeleka kwaye izakulungela usana lwakho. Ukuba ufuna ukwazi ukuba yeyiphi eyona mithambo ilungileyo. Ungaphoswa linqaku Ngaba unokuzilolonga ngelixa ukhulelwe?
- Khathalela ukutya kwakho. Yitya ngendlela esempilweni kwaye elungeleleneyo yokuthintela isifo seswekile, ukongeza ekubeni kubaluleke kakhulu kubo bobabini umama nosana. Gwema ukutya okucutshungulwayo kunye noshukela. Yitya izidlo ezi-5 okanye ezi-6 ngosuku ukuze zisasazwe kakuhle imini yonke, oku kuyakwenza imetabolism yakho isebenze ngakumbi.
- Lumkela iikhabhohayidrethi. Zama ukutya isixa esincinci seecarbohydrate ezilungileyo ukunqanda ezingalunganga. Zizondlo ezichaphazela iglucose yegazi.
- Yandisa ukutya kwakho ifayibha. Iyacotha ukwetyisa kunye nokufunxwa kokutya. Eyona nto iya kuba malunga ne-30 gram ngosuku kwisidlo sakho.
- Yehlisa inqanaba lakho le-BMI. Ukuba awukakhulelwa okwangoku, zama ukwehlisa isalathiso sobunzima bomzimba wakho ukunciphisa amathuba okuba nesifo seswekile. I-BMI enkulu kune-30 inyusa kakhulu amathuba okuba sibulaleke kwesi sifo, ngaphezu kokuchaphazela kakubi ukuzala.
- Ukuba ukuzuza ubunzima kuhamba ngokuthe ngcembe. Kuya kufuneka ulawule inani leekhilo ezithathiweyo ngexesha lokukhulelwa, kokubini ukugqitha kunye nokusilela.
- Yenza iitshekhi eziyimfuneko. Landela lonke ulawulo lwezonyango ngexesha lokukhulelwa ukufumana ngokukhawuleza naziphi na iinkcukacha ezifuna ukulungiswa. Jonga amanqanaba eswekile yegazi ngexesha lokukhulelwa. Ukuba ayinyangwa, iziphumo zinokuba nzulu kakhulu, kwaye kwelinye icala, ukuba ifunyenwe ngexesha kunyango olufanelekileyo kunye nezenzo, unokukhulelwa okunempilo.
Kuba khumbula ... impilo kufuneka igcinwe inyanyekelwa, kodwa xa isiza kobunye ubomi nangakumbi. Ezi ngcebiso azizukugcina i-100% kwisifo seswekile, kodwa uya kuba mancinci amathuba okuba usifumane.