Amathiphu okugwema ukukhuphuka nokunciphisa umzimba
Izinga likashukela egazini lishintsha sonke isikhathi nezizathu eziningi ezahlukene. Uma uhlala nesifo sikashukela , lezi ziguquko zingabangela inkinga, zikhungathekise futhi zibe yingozi kwabanye. Ngokuqonda kangcono izimbangela ezibangela lezi zenzakalo, ungagwema imiphumela eminingi yesifo futhi uphathe kangcono isimo sakho esikhathini eside.
Nazi izimbangela ezinhlanu ezivame ukwedlulisa ushukela wegazi nezinto ongayenza ukuze uziphathe kangcono:
1. Ukudla nokuphuza
Uma udla, ishukela lakho legazi lizovuka njengoba ukudla okudlayo kuhlanganiswa futhi kufaka igazi. Izinhlobo zokudla ozidlayo, ngakho-ke, ziyisihluthulelo sokulawula isifo sakho. I- carbohydrate elula kanye noshukela ophezulu, ngokwesibonelo, kubangele ama-spikes amakhulu ku-glucose yegazi kunamaprotheni, amafutha, kanye nama-carb complex. Ukuqonda lokhu kungakusiza ukuqondisa imikhuba yakho yokudla.
Ukuze ugweme ukuguquguquka, gxila ekudleni okungezansi kwenkomba ye-glycemic . Lena yinkomba ebiza ama-carbohydrates ngokuthi bangakanani uketshezi wegazi. Ama-carbs afana ne-candy, ikhekhe, namakhukhi ane-high glycemic index, ngenkathi isinkwa esiphelele, ama-yam, kanye ne-oatmeal sinesibalo esincane se-glycemic.
I-fibre iyingxenye ebalulekile yokudla kwesifo sikashukela . Nakuba i-fibre i-carbohydrate, ayiphakamisi ushukela wegazi njengamanye ama-carbs. Eqinisweni, ukudla okuphezulu kwefayibha kuhlotshaniswa namazinga we-glucose wehlile kubantu abane- type 2 yesifo sikashukela .
2. Ukuphuza Utshwala
Lokho okuphuzayo kubaluleke kakhulu njengokudla kwakho. Lokhu kuyiqiniso ngokukhethekile uma kuziwa ngotshwala. Ukuphuza utshwala kwanoma yiluphi uhlobo kuyaziwa ukwandisa ukukhiqizwa kwe-insulin okubangela ukuthi ukwehla okuhlobene ne-ushukela egazini.
Ehlangothini lwe-flip, iziphuzo ezithile ezidakayo zingavuselela ushukela wegazi ngenxa ye-carbohydrates equkethwe kuwo.
Ubhiya bunenani eliphakeme kakhulu ngama-gram angu-13 we-carbohydrate nge-12-ounce ekhonzayo. Iwayini, ngokuphambene, linomgogodla owodwa kuphela, kanti imimoya ayikho.
3. Ukuzivocavoca ngokweqile
Ukuzivocavoca kuhle uma unesifo sikashukela, kodwa ukuzivocavoca kakhulu kunganciphisa ushukela wegazi ngokumangalisayo. Eqinisweni, uma usebenza isikhathi eside futhi unzima, cishe uzoba ne- hypoglycemia (ukwehla okungavamile nokuyingozi engoshukela egazini).
Ukuze unqume ukuthi yini okulungile kuwe , qala kancane bese uqopha amazinga wakho we-glucose ngaphambi nangemva kokuvivinya umzimba ngamunye. Ngokusekelwe emiphumeleni, ungakwazi ukubona kangcono ukuthi yini okudingeka uyenze ukuze ugcine amazinga akho afanele, kungakhathaliseki ukuthi ulungisa imithi yakho, ukudla okudlayo, noma isikhathi sokuzivocavoca.
4. Ukuya esikhathini
Amakhomoni angadlala ushukela wegazi, ikakhulukazi ngesikhathi sokuya esikhathini. Iqiniso lokuthi i-hormone efanayo elawula ukujikeleza kokuya esikhathini ngezinye izikhathi ingathinta ushukela egazini lakho ngezinye izikhathi.
Ezinsukwini ezimbili noma ezintathu ngaphambi kokuya esikhathini, njengoba amazinga e-estrogen ne-progesterone eqala ukukhuphuka, abesifazane bazovame ukubona ukuthi i-insulin yabo idinga ukwanda njengoba i-sugar suars iqala ukuphakama. Kwabesifazane abanesifo sikashukela abangasebenzi, ushukela ophezulu wegazi landisa ingozi yezifo zesisu nangesilonda futhi kungaphazamisa umjikelezo wesimiso ngokwawo .
Njengokuzivocavoca, ukuqapha igazi lakho i-glucose ikuvumela ukuthi ulungise imithi yakho nokudla ukuze ulawule kangcono ushukela wegazi. Ukuzivocavoca nakho kuyasiza.
5. Ukucindezeleka
Ukucindezeleka kuhlotshaniswa nokukhiqizwa kwehomoni okuthiwa i-cortisol (eyaziwa ngokuthi "i-hormone yokucindezeleka"). Ngaphansi kwezimo ezicindezelayo, i-cortisol inikeza umzimba nge-glucose ngokufaka emaprotheni okugcina kwesibindi. Lokhu kuqinisekisa ukuthi umzimba unamandla okudinga ukubhekana nezimo ezicindezelayo.
Kodwa-ke, ukucindezeleka ngokweqile kungabangela ukwanda ngokweqile kwe-cortisol, okuholela esitsheni esingase sibe yingozi egazini legazi elibizwa ngokuthi i- hyperglycemia .
Ukuzivocavoca kuyindlela enhle yokubhekana nokucindezeleka, ukuphikisana noshukela ophezulu wegazi ongaziqongelela ngokushesha. Ukuze ugweme ukucindezeleka, sebenzisa ukuphumula komzimba okuqhubekayo, ukuphefumula okujulile, ukuzindla, nezindlela zokubukwa. Uma lezi zingasebenzi, cela udokotela wakho ukuba ahanjiswe kumeluleki noma isazi sengqondo esingakwazi ukusiza.
> Imithombo:
> I-American Diabetes Association. "Izinga Lokunakekelwa Kwezokwelashwa Esikhathini Sikashukela - 2015." Ukunakekelwa yisifo sikashukela . 2015; 38 (I-Suppl 1): S1-90. I-DOI: 10.2337 / diaclin.33.2.97.
> Engler, P .; Ramsey, S. and Smith, R. "Utshwala usebenzisa iziguli zesifo sikashukela: Isidingo sokuhlolwa nokungenelela." I-Acta Diabetol. 2013; 50 (2): 93-9. I-DOI: 10.1007 / s00592-010-0200-x.