Ukuzama ukunciphisa umzimba? Kudla ukudla akuyona impendulo
Imboni yokudla ihola imali engamaRandi ayizigidi ezingu-65 ngonyaka ngokusiza abantu ukuba balahlekelwe isisindo. Uma ungumuntu ohlala njalo "u-dieter" futhi usazitholi imiphumela oyidingayo, ungase ukhishwe ekuzameni isinyathelo esilandelayo. Kungani ungayeki ukudla ukuze uchithe amakhilogremu? Ungalondoloza imali futhi ulahlekelwe isisindo, akunjalo? Ukudla ukudlala akuyona impendulo. Eqinisweni, ukweqa ukudla kungenye yezinto ezimbi kakhulu ongayenza, ikakhulu uma unesifo sikashukela.
Kuyinto eyodwa ukweqa ukudla ngoba umatasa noma into efike ngokungalindelekile, kodwa akufanele ushiye ukudla ngokuzithandela.
Imiphumela Engemuhle Yokudla ukudla
Uma unesifo sikashukela, kubalulekile ukuba udle ukudla okuvamile, okulinganiselayo ukusiza ukuzinzisa ushukela wegazi lakho. Uma uthatha imithi yesifo sikashukela yomlomo esitshela ama-pancreas akho ukuba enze i-insulin noma i-insulin engokoqobo futhi ubambezela noma weqa ukudla, ushukela wakho wegazi ungase uphonsa. I-Hypoglycemia (ushukela wegazi ophansi) -cishe njengento engaphansi kuka-70mg / dL-kufanele iphathwe nge-15g ye-carbohydrate esheshayo ukuletha ushukela wegazi endaweni ephephile. Amafutha ashukela ephansi aholela ekutheni athathe amakholori engeziwe kusuka ushukela ukuze awathathe. Ngomuntu ozama ukunciphisa isisindo, lokhu akusho umqondo ngoba akukona nje ukuthi uthatha amakholori engeziwe, kodwa mhlawumbe uzizwa uhle kakhulu. Izikhukhula ezivame uketshezi wegazi eliphansi aziyona nje ingozi kuphela kodwa zingaholela ekuzuzeni isisindo.
Ukususa ukudla akusho ukuthi ungadla ngokuhamba kwesikhathi, noma kunjalo. Isibonelo, uma weqa isidlo sasemini, akufanele uhambe phezu kwe-carbohydrates ngedini ukuze ulungiselele. Uma udla isidlo esikhulu, ucebile ama-carbohydrate , umzimba kufanele ukhiqize ukuqhuma okukhulu kwe-insulini ukusiza ukunciphisa ushukela wegazi.
Kumuntu onesifo sikashukela, le ndlela ayisebenzi ngaso sonke isikhathi. Ama-pancreas angakwazi ukuhambisana nomthwalo we-glucose noma i-insulin oyenzayo ayisebenzisi ngendlela okufanele ibe ngayo. Umphumela: ushukela ophezulu wegazi ongakushiya uzizwe ukhathele futhi ucasulwa. Izitshalo eziphakeme kakhulu zegazi zingozi empilweni yakho.
Ingabe Ukudla Kudla Ukusiza Nge-Lossight Weight?
Ngikugembula ukuthi uzwe ngaphambi kokuba ukudla okudlulayo kungaholela ekukhetheni kokudla okungalungile ngesikhathi sokudla okulandelayo. Iqiniso. Ngokuvamile, lapho sidlula ukudla, siba lamanzi kakhulu kangangokuba ngesikhathi esilandelayo esidla sidla ukudla okungalungile nokuningi kwawo. Ukudla kakhulu ekudleni kungaholela ekuzuzeni isisindo kanye noshukela ephezulu wegazi. Isihluthulelo sokulahlekelwa isisindo ukunamathela ohlelweni lokudla okunempilo oluphakathi kwesabelomali sakho sekhalori.
Ukuthola Izakhi Zakho Zokhiye
Ukudla akuyona nje injabulo, kuyadingeka. Ukudla ukudla okuhlukahlukene nsuku zonke kuzokusiza ukuba ufinyelele ukunwa kwansuku zonke kwamavithamini, amaminerali, i-fibre, amaprotheni, njll. Ukudla ukudla kunganciphisa ukudla kwakho kwekhwalithi okungakushiya ukuthi ube nesimiso segciwane lesigciwane kanye ne-vitamin namaminerali ukwehluleka. Abantu abanesifo sikashukela basengozini enkulu yokubamba izifo, futhi ukugqugquzela umzimba wakho ngokudla okulungile kungasiza ekwandiseni amasosha omzimba wakho.
Ukudla kanye Nomoya Wakho
Ingabe uke uthukuthele uma ulambile? Lokhu kungenzeka kakhulu ngenxa yeshukela ephansi yegazi. Ushukela ophansi wegazi usengozini kakhulu kubantu abanesifo sikashukela. Kungenza uzizwe udidekile, ukhathazekile futhi uthukuthele. Ukudla ukudla okuvamile kunikeza umzimba wakho ngophethiloli okudingeka ukukunike amandla okusimamisa. Umzimba wakho unjengemoto-idinga uphethiloli ukuhamba. Ngaphandle kwamafutha afanelekile, awukwazi ukusebenza ngokugcwele.
Okubalulekile
Ukudla ukudla akuyona isisombululo sokulahlekelwa isisindo noma ukuphathwa kweshukela egazini. Uma unomuntu onesifo sikashukela noma ongenaso isifo sikashukela, ukhiye wokulahlekelwa kwesisindo kanye nokulawulwa ushukela wegazi ukudla ukudla okuvame izithelo, imifino, ama-carbohydrate enempilo, i-fibre kanye neprotheyini ephilile.
Hlela ukudla ukudla kwasekuseni, ukudla kwasemini , isidlo sakusihlwa futhi udla ukudla nsuku zonke futhi usakaze izinhlelo zakho ze-carbohydrate usuku lonke.
> Imithombo:
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela - 2017. Ukunakekelwa Kweshukela. 2017 Jan; 40 I-Suppl 1: S1-132.
> Wansink, Brian et. al. Ukudla kokuqala kuningi: emva kokushesha kwamahora angu-18, abantu abadonsa ekudleni kokuqala nemifino ekugcineni. I-Arch Intern Med. 2012; 172 (12): 961-963. doi: 10.1001 / archinternmed.2012.1278