Kunezizathu eziningi zokulahlekelwa isisindo-ukunciphisa ukucindezeleka kwamalungu, ukwandisa amazinga egezi, ukunciphisa ukucindezeleka kwegazi kanye ne-lipids, ukuthuthukisa ukulala nokuzethemba. Ukulahlekelwa isisindo kubuye kuphumelele kakhulu ekuthuthukiseni amazinga egazi le-glucose.
I-American Diabetes Association incoma ukuthi abantu abane- Type 2 yesifo sikashukela abanesisindo sokweqile bahlose ukulahlekelwa okungenani okungenani ngo-7% wesisindo somzimba wabo.
Ukulahlekelwa kwesisindo kuthuthukisa ukuzwela kwe-insulini . Cabanga nge-insulin "njengomlindisango" -umsebenzi uwukuthi ususe ushukela egazini ukuya kumaselini okuzosebenzisa amandla. I-insulini ivula iseli ukuvumela i-glucose ngaphakathi. Uma umuntu ekhuluphele ngokweqile, amafutha enza njengenkinga yesithiyo futhi ephazamisa i-insulin ekwenzeni umsebenzi wayo. Esikhundleni soshukela eya emangqamuzaneni, ihlala egazini. Yingakho sivame ukuthi, abantu abakhuluphele ngokweqile bayamelana ne-insulin. Amangqamuzana abo akakwazi ukwamukela ushukela ngokuphumelelayo. Ngokulahlekelwa isisindo singakwazi ukuthuthukisa ukuzwela kwe-insulin futhi ngakho-ke ushukela wegazi ophansi.
Ukuphumula nokuzinzile
Ukulahleka kwesisindo okusheshayo kungase kubonakale kuyindlela yokuhamba, kodwa izinkinga ukulahlekelwa isisindo ngezinga elisheshayo ngeke lihlale lihlala njalo. I-American Academy of Nutrition and Dietetics incoma ukuthi ulahlekelwe ngamapounds angu-1 ngesonto. Ukuze wenze lokhu udinga ukunikeza ukwehluleka kwekhalori yama-calories angu-500 kuya ku-1000 ngosuku. Ungakwazi ukufeza lokhu ngokuhlanganiswa kokudla nokuzivocavoca.
Ungaqala kanjani
I-dietitian ebhalisiwe noma uthisha oqinisekisiwe wesifo sikashukela angakha uhlelo lokudla lokuzikhethela kuwe. Amalungiselelo okudla kufanele abe ngabanye ngokusekelwe emlandweni wezokwelapha odlule, indlela yokuphila, ukuthandwa nokungathandwa, kanye nokuphendula kwamanye ama-carbohydrate. Ngokufanelekile, abantu abanesifo sikashukela kufanele balandele ukudla okuphansi okuya ku-carbohydrate, abacebile fiber , amaprotheni aphilile, namafutha enempilo.
Ucwaningo olusha lusenza sikholelwe ukuthi ikhwalithi yamafutha ibaluleke ngaphezu kokudla kwamafutha. Kungcono ukushintshanisa amafutha agcwele amafutha enempilo. Nazi ezinye amathiphu okusheshayo.
Nciphisa ukudla okune-fat saturated: Gwema noma unciphise i-bacon, isobho, ama-fat, ushizi, nokugqoka okomuncu. Shintsha lokhu kudla ngamafutha angenayo i-avocado, ukugqoka amafutha, amantongomane, imbewu, izinhlanzi ezinamafutha njenge-saumoni kanye ne-tuna, nama-fat-fat cheese. Ungalungisa izingxenye zamafutha nomfundisi wakho obhalisiwe noma umfundisi wesifo sikashukela.
Ukuqeda iziphuzo ze-Sugary nama-Sugars engeziwe: Abantu abanesifo sikashukela sohlobo luka-2 noma abasengozini yokugwema kufanele baphephe zonke iziphuzo ezinomsoco futhi banciphise ukungenisa ushukela (ngisho nemvelo) njengokweshukela, i-fructose, uju, isiraphu ye-maple, ne-agave. Ngokunciphisa ukungenisa iziphuzo eziphuza kanye nokudla okudlayo ngeke nje uthuthukise ushukela wegazi lakho, kodwa uzothola isisindo futhi.
I-Portion Lawula Ama-Carbohydrate Wakho: Ama-carbohydrate yizidumbu eziwumthombo omkhulu wamandla kodwa, uma udliwe ngokweqile, umzimba awukwazi ukuwushisa njengamafutha. Esikhundleni salokho, ama-carbohydrate amaningi ayagcinwa njengamafutha. Uma ukhetha ama-carbohydrate kungcono ukukhetha lezo ezincane ushukela owengeziwe kanye namafutha, ocebile nge-fibre, futhi okucutshungulwa kancane.
Imithombo emihle ye-carbohydrate ifaka ukudla okufana nalokhu:
- Izithelo: izithelo zonke - fresh, frozen noma ekheniwe (ngaphandle ushukela added)
- Ubisi olunamafutha aphansi - u-1% wamafutha noma ubisi lwe-yogurt (i-yogurt ephansi-fat fat i-yogurt yama-carbohydrates namaprotheni amaningi kune-yogurt ejwayelekile)
- Imifino: zonke izinhlobo zebhontshisi (mhlawumbe zomile, kodwa uma zikhunjelwe, qiniseka ukuthi ziwahlanza ukuze ziqede iningi le-sodium)
- Imifino esithambile: amazambane ama-sweet, u-squash, i-peas
- Izithelo zomzimba wonke: i-oatmeal, isinkwa sonke okusanhlamvu, i-quinoa, ibhali, i-bulgar, ilayisi elibomvu
Kubalulekile ukuba ingxenye ilawule ama-carbohydrate wakho ukulawula isisindo sakho kanye noshukela egazini. Abantu abaningi abanesifo sikashukela bayazuza ngokudla ukudla okunomsoco we-carbohydrate .
Ukudla okunomsoco we-carbohydrate kuhlanganisa ukudla ngesilinganiso esifanayo sama-carbohydrate okudla nsuku zonke. Ukubala ama-carbohydrate kungakuthola kunzima, kodwa umfundisi wesifo sikashukela oqinisekisiwe angakusiza ukukuqondisa ukuze uthole uhlelo lokudla olukusebenzela kakhulu.
Uma ungaqiniseki ukuthi ungayitholaphi isitifiketi esibhalisiwe noma uthisha oqinisekisiwe wesifo sikashukela, cela udokotela wakho oyinhloko ngokudluliselwa. Uma bengazi noma yikuphi ungakwazi njalo ukufuna eyodwa ku-eatright.org. Bonke abantu abane-prediabetes kanye nesifo sikashukela banelungelo lokuhlangana noMfundisi we-Dietetist obhalisiwe noma oqinisekisiwe.
Gcina i-Food Journal: Idayari yokudla kusiza ukugcina uphendula ngalokho okufaka emlonyeni wakho. Ungasebenzisa uhlelo lokusebenza lwe-smartphone ukuloba ukudla kwakho noma ukubhala phansi ngesandla. Ukufaka ukudla kwakho kungakusiza ukuthi uthole ukuthi yikuphi ukudla okuthinta okushukela kwakho kwegazi kakhulu nokuthi yiziphi izinhlobo zokuhlanganiswa kokudla okusebenza kangcono emzimbeni wakho. Ingasetshenziswa ukulandela amakholori, amafutha, ama-carbohydrate nokuzivocavoca. Ngaphezu kwalokho, i-log yokudla ingakusiza futhi ukuthola nokushintsha ukuziphatha kokudla. Uma ungumuntu odla ngokomzwelo lokhu kuyithuluzi elihle lokusiza ukuqondisa kabusha ukuziphatha kwakho futhi wenze ushintsho. Ukulahleka kwesisindo kudlula ngaphezu kwezinombolo ngesilinganiso-kungokwenza izinguquko zokuphila ezihlala njalo.
Thola ukuhamba: Ukuzivocavoca kungathuthukisa ushukela wegazi, amaphethini okulala, isisindo, isimo sengqondo, namazinga e-cholesterol. Hlela ukubamba iqhaza emisebenzini yomzimba oyithokozelayo futhi eyiqiniso. Qala ngomgomo wemaminithi angu-10 ngosuku futhi usebenze ngendlela yakho kuze kufike kumaminithi angu-30 nsuku zonke (Isiphakamiso semithi yama-American College of Sports emizuzu eyi-150 ngesonto). Qinisekisa ukuthi uthola imvume yezokwelapha ngudokotela wakho ngaphambi kokuqala noma iyiphi imishini yokuzivocavoca.
> Imithombo:
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela - 2014. Ukunakekelwa Kweshukela. 2014 Jan; 37 Isamba 1: S14-80.
> I-American Dietetic Association Iphakethe Lesikhundla: Ukuphathwa Kwesisindo. J Am Diet Assoc. 2009; 109: 330-346.
> I-American College of Sports Medicine. I-ACSM iveza izincomo ezintsha kwikhwalithi nokulingana kokuzivocavoca.