Esinye sezici okufanele usicabangele ngesikhathi ukhulelwe yizo amazinga kashukela egazini.
Ngalesi sikhathi ukwandisa izidingo zomzimba wakho we-insulini ngenxa yezinguquko zomzimba nezamahomoni. Uma amanyikwe akho engakhiphi i-insulin eyanele, kukhuphuka amazinga eglucose egazini futhi ungahlushwa uhlobo lwesifo sikashukela esaziwa ngokuthi isifo sikashukela sokukhulelwa.
Lolu hlobo lwesifo sikashukela aluhlali lunikeza noma yiluphi uhlobo lwezimpawu ngakho-ke ngaphandle kwezivivinyo ezifanele lungabonakala futhi ube nochungechunge lwemiphumela emibi empilweni yakho neyengane yakho.
Ukuhlolwa kweglucose ngesikhathi sokukhulelwa
Ngesikhathi senyanga yesithathu, udokotela wakho uzokuyalela ukuthi wenze isivivinyo esaziwa njenge ijika test noma ushukela (Ukuhlolwa kuka-O'Sullivan). Uma imiphumela yalokhu kuhlola itholakele kuzodingeka uhlolwe okwesibili, ijika elide. Lokhu kuhlolwa kuzoqinisekisa ukuthi uphethwe yisifo sikashukela sokukhulelwa noma cha.
Uma kunjalo, ungethuki, udokotela wakho uzokukhombisa okunye imihlahlandlela okufanele ilandelwe kanye nezilawuli ezifanele kukho konke ukukhulelwa kwakho. Lolu hlobo lwesifo sikashukela imane inyamalale emasontweni ambalwa ngemuva kokubeletha.
Ezimweni eziningi Imiphumela yokuhlolwa kuka-O'Sullivan iyakhanya bese kuthi ijika elide libe limbi. Kodwa-ke, iningi lethu liyasaba kakhulu lapho ukuhlolwa kokuqala kunesifo futhi asiqiniseki ukuthi yini okufanele siyenze ukwehlisa amazinga kashukela egazini.
Amathiphu wokwehlisa ushukela wegazi
- Zama ukukulandela ukudla okunempilo, okulinganiselayo nokuhlukahlukene.
- Sabalalisa amakhalori aphelele phakathi kwakho konke ukudla kwakho. Kungcono ukudla kancane futhi kaningi, lokhu kuzogcina amazinga kashukela wakho ezinzile.
- Ukudla kwe-carbohydrate kuhlukaniswe ngamaqembu amabili. Labo izinga eliphezulu le-glycemic Yibo engibaziyo gaya ngokushesha futhi wandise amazinga kashukela egazini (isinkwa, ilayisi, okusanhlamvu, ipasta, amaqebelengwane, okuphekiwe). Labo abanenkomba ephansi ye-glycemic gaya ngokunensa ukugwema ama-spikes kashukela (imikhiqizo ephelele yokusanhlamvu, imbewu, imifino, izithelo, njll.). Gwema labo abaseqenjini lokuqala bese udla ukudla okuphansi kwe-glycemic index. Ungaxhumana netafula lama-glycemic indices of foods online.
- Say sala kahle u-ayisikhilimu, amaswidi, amaswidi, futhi ngokujwayelekile ku konke ukudla okunamafutha noshukela.
- Faka ekudleni kwakho ukudla okuphezulu kwefayibha (imifino, i-oats, okusanhlamvu okuphelele, izithelo nemifino).
- Khetha i- ama-yogurts emvelo anezithako ezisebenzayo (engenashukela).
- Ungakhohlwa ukufaka kukho konke ukudla kwakho ukukhishwa kwamaprotheni anciphile (amantongomane, amaqanda, ikalikuni, njll.) lokho kuzokunikeza amandla futhi kukusize uzizwe ugcwele.
- I-Las amafutha enempilo (uwoyela womnqumo, ukwatapheya, ukhukhunathi, ama-walnuts) kuzogwema izilingo zakho zokuthi ukhiphe.
- Ungalokothi weqe ukudla kwasekuseni gwema ama-carbohydrate namajusi futhi wandise amaprotheni.
- Ukugcina izinga likashukela lizinzile kubalulekile ukuthi musa ukweqa noma ikuphi ukudla.
- Phuza amanzi, gwema amasoda, ulayini, amakhofi netiye. Lawula inani lobisi oliphuzayo njengoba lunoshukela omningi.
- Yengeza ukudla kwakho nge umsebenzi omnene womzimba, ukuhamba ngokwesibonelo, uma kungenzeka ngemuva kokudla ngoba kulapho amazinga kashukela ephezulu kakhulu.
Amanye amaqhinga okuzenzela
- Faka okuncane kwe- u-garlic oqoshiwe kwimifino yakho noma kumasaladi.
- Ungalokotha ujusi we ama-cranberries.
- Ungaphuthelwa Izithelo ezisawolintshi kubhasikidi wakho wokuthenga (amawolintshi, ama-tangerines, izithelo zomvini, izithelo zothando, umcako).
- Zama i- amaqabunga alfalfa amasha kumasaladi akho.
- Khulisa ukusetshenziswa kwe- I-Swiss chard, i-artichokes, ithanga, ama-apula ama-custard namahlumela aseBrussels. I-Fennel, utamatisi, isipinashi, i-zucchini, ne-broccoli nazo zingabahlanganyeli abahle ekudleni kwakho.
Izinkomba kulokhu okuthunyelwe zingakwazi umhlahlandlela Pero kufanele njalo ulandele imiyalo kadokotela wakho ngubani uchwepheshe owazi kahle amacala akho. Uma unemibuzo, unganqikazi ukumbuza.