Enye yezinto ekufuneka uzithathele ingqalelo ngexesha lokukhulelwa kwakho yile amanqanaba eswekile yegazi.
Ngeli xesha yonyusa iimfuno zomzimba we-insulin ngenxa yotshintsho kwimetabolic kunye nehomoni. Ukuba i-pancreas yakho ayifihli ngokwaneleyo i-insulin, ukunyuka kwamaqondo eswekile yegazi kwaye unokufumana uhlobo lwesifo seswekile esaziwa njenge isifo seswekile.
Olu hlobo lwesifo seswekile aluhlali lunika naluphi na uhlobo lweempawu ngaphandle kokuvavanywa ngokufanelekileyo kunokungabonakali kwaye uthotho lweziphumo ezibi kwimpilo yakho nakumntwana wakho.
Uvavanyo lweglucose ngexesha lokukhulelwa
Ngexesha lekota yesithathu, ugqirha wakho uya kukuyalela ukuba wenze uvavanyo olwaziwa njenge uvavanyo lwejika okanye iswekile (Uvavanyo luka-O'Sullivan). Ukuba ngaba olu vavanyo luthembekileyo kuya kufuneka uphinde wenze uvavanyo lwesibini, igophe elide. Olu vavanyo luya kuqinisekisa ukuba awukhathazwa sisifo seswekile.
Ukuba kunjalo, musa ukothuka, ugqirha wakho uya kubonisa ezinye izikhokelo ekufuneka zilandelwe kunye nolawulo olufanelekileyo ngalo lonke ixesha lokukhulelwa kwakho. Olu hlobo lwesifo seswekile ihlala inyamalala kwiiveki ezimbalwa emva kokubeleka.
Kwiimeko ezininzi Iziphumo zovavanyo zika-O'Sullivan zilungile kwaye ijika elide alikho. Nangona kunjalo, uninzi lwethu luyoyika xa uvavanyo lokuqala lubuya luhle kwaye asiqinisekanga ngento emasiyenze ukunciphisa amanqanaba eswekile yegazi.
Iingcebiso zokunciphisa iswekile yegazi
- Zama ukulandela enye ukutya okunempilo, okulinganiselayo kunye nokwahlukahlukana.
- Hambisa iikhalori zizonke phakathi kwako konke ukutya. Kungcono ukutya kancinci rhoqo, oku kuya kugcina amanqanaba eswekile azinzile.
- Ukutya kweCarbohydrate kwahlulwe kwaba ngamaqela amabini. Ezo ze inqanaba eliphezulu le-glycemic Ngabo ndibaziyo yetyisa ngokukhawuleza kwaye yonyuse amanqanaba eswekile yegazi (isonka, irayisi, ukutya okuziinkozo, ipasta, iikeyiki, ziphekiweyo). Abo bane-index ye-glycemic index ephantsi yokwetyisa ngokucothayo ukuthintela i-spikes zeswekile (Zonke iimveliso eziziinkozo, iimbewu, imifuno, iziqhamo, njl. Kulumkele abo bakwiqela lokuqala kwaye utye ukutya okunesalathiso esisezantsi se-glycemic. Unokuqhagamshelana netafile yee-indices ze-glycemic zokutya kwi-intanethi.
- Yithi ndlela-ntle kwi-ayisikhrim, iilekese, iilekese, kwaye ngokubanzi ukuya konke ukutya okunamafutha neswekile eninzi.
- Faka kwisidlo sakho ukutya okuphezulu kwefibre (iimbotyi, ihabile, iinkozo, iziqhamo kunye nemifuno).
- Khetha i Iiyogathi zendalo ezinezithako ezisebenzayo (engenashukela).
- Ungalibali ukufaka kuzo zonke izidlo zakho Ukunikezelwa kweeprotheni ezintle (amandongomane, amaqanda, iturkey, njl. njl.) eziza kukubonelela ngamandla kwaye zikuncede uzive ugcwele.
- Las amafutha aphilileyo (ioyile ye-olive, ii-avocado, ikhokhonathi, i-walnuts) ziya kuziphepha izilingo zakho zokuba ubambe.
- Ungaze utye isidlo sakusasa thintela iicarbohydrate kunye neejusi kwaye wandise iiprotein.
- Ukugcina inqanaba leswekile lizinzile kubalulekile ukuba sukutsiba nakuphi na ukutya.
- Sela amanzi, thintela iisoda, imigca, iikhofi kunye neti. Lawula isixa sobisi oselayo njengoko siphezulu iswekile.
- Yongeza ukutya kwakho nge umsebenzi omnene womzimba, ukuhamba umzekelo, ukuba kunokwenzeka emva kwesidlo kuba kulapho amanqanaba eswekile aphezulu kakhulu.
Amanye amaqhinga okuzenzela
- Yongeza intwana ye igalikhi ecoliweyo kwimifuno yakho okanye kwiisaladi.
- Yiba nesibindi ngejusi ye ierranberries.
- Ungaphoswa Isitrasi Kwibhasikithi yakho yokuthenga (iiorenji, iitangerines, iziqhamo ze grapefru, iziqhamo zothando, ikalika)
- Zama i amagqabi alfalfa amatsha kwiisaladi zakho.
- Yandisa ukusetyenziswa kwe I-swiss chard, artichokes, ithanga, ii-apile zekhastadi kunye nehlumelo laseBrussels. I-Fennel, i-tomato, isipinashi, i-zucchini kunye ne-broccoli zikwangamaqabane alungileyo kwisidlo sakho.
Iimpawu kule posi zinako Isikhokelo pero Kuya kufuneka usoloko ulandela imiyalelo kagqirha wakho ngubani oyingcali olazi kakuhle ityala lakho. Ukuba unemibuzo, unganqikazi ukumbuza.