Ucwaningo luka-2009 luphakamisa kakhulu ukudla okunamafutha kakhulu okusiza isifo sikashukela
Ukudla kudlala indima enkulu ekuphatheni isifo sikashukela . Uma unesifo sikashukela sohlobo lwesibili , umzimba wakho unzima kakhudlwana ukususa i-glucose egazini lakho legazi. Njengoba ama-carbohydrate egaxa iglucose emzimbeni wakho, kuyacaca ukuthi ukulawula i-carbohydrate ukungenisa kuyisici esiyinhloko sokuphathwa kwesifo sikashukela. Nakuba indlela enkulu yokulawula ama-carbohydrate ehambisana nenani oyidla ekudleni kanye nesidlo, abanye abantu bayakukhuthaza ukuqeda ama-carbohydrate ekudleni kwakho ngokuphelele.
Lesi sihloko sihlola isifundo se-2009 esasikisela ukulandela ukudla okunomthelela omkhulu we-carb kwakuzuzisa abantu abanesifo sikashukela.
I-Carb Extremely Low-Diabetes
Kulesi sifundo sika-2009 kuDuke University, abacwaningi bathola ukuthi ukudla okuncane kakhulu (ama-gram angu-20 noma ngaphansi ngosuku) kwabanike abahlanganyeli ukulawula uketshezi wegazi kangcono nokulahlekelwa kwesisindo esiningi kunalabo ababambiqhaza abalandela i -glycemic ephansi yokunciphisa ukudla kwekhalori.
Okubalulekile kweSifundo
Abantu abangamashumi ayisishiyagalombili nesine abanesisindo sokudla kakhulu kanye nohlobo lwesibili lwesifo sikashukela bahlanganyela kulolu cwaningo. Zazihlukaniswa ngamaqembu amabili: enye yayilandela ukudla okuvinjelwe kakhulu; enye yayilandela ukudla okuncane okuphansi kwe-glycemic, okuphansi kwekhalori. Womabili amaqembu ayekanye nokusekelwa kwemihlangano yeqembu, ukwesekwa kokudla okunomsoco, kanye nohlelo lokuzivocavoca.
Emva kwezinyanga ezingu-6, iqembu eliphansi le-carb lalinemiphumela ephansi ye- hemoglobin A1c , isisindo esilahlekile, kanti 95% bakwazi ukunciphisa ngisho nokuqeda ngokuphelele imishanguzo yabo yesifo sikashukela.
Iqembu lekhalori elincishisiwe laphinde lalahlekelwa isisindo, futhi abangu-62% nabo bakwazi ukunciphisa noma ukuqeda imishanguzo yabo, kodwa iqembu eliphansi lokudla okunempilo laliba nemiphumela engcono kakhulu.
Kungani Ukudla Kudla
"Kuyinto elula," kusho u-Eric Westman, MD, umqondisi weDuke's Lifestyle Medicine Program kanye nomlobi oholayo wocwaningo.
"Uma usika ama-carbohydrate, ushukela wakho wegazi wehla, futhi ulahlekelwa isisindo esinciphisa ishukela sakho segazi ngisho nangaphezulu.
Ukudla okuncane okusetshenziselwa ukucwaninga kwakunzima kakhulu ekudleni kwe-carb, nabahlanganyeli bedla ngaphansi kuka-20 amagremu ama-carbs ngosuku. Lokhu kungase kunzima abantu abaningi ukuba banamathele kuwo, kodwa njengoba uDkt. Westman athi, "Lokhu kuyindlela yokudla yokwelashwa kubantu abagulayo," kusho uWestman. "Le ndlela yokuphila isondela kubo bonke inxenye yokuziphatha ejulile. Kuhlelo lwethu, abantu bangena njalo ngemva kwamasonto amabili ukuze bathole izikhumbuzo nezikhumbuzo. Siphathe amakhulu eziguli ngale ndlela manje kuMbusi, nokuthi yini esiyibona emitholampilo nasemibonweni yethu yocwaningo ukuthi isebenza. "
Chaza imiphumela ngokuqapha
Kukhona izixwayiso zokudla okunomsoco wokulandela ukudla okuqeda noma okuvimbela kakhulu ukungena kwamacronutrients - kulokhu, ama-carbohydrate. Ama-carbohydrate asezintweni eziningi zokudla okunempilo, kufaka phakathi izithelo, imifino, okusanhlamvu okugcwele, ubhontshisi kanye namantongomane. Ngokuqeda lezi zokudla ekudleni kwakho, ungazibeka engozini yokuntuleka kokudla okunomsoco. Ungalokothi uqale ukudla okungavinjelwe ngaphandle kokuqondiswa kwe-dietitian obhalisiwe kanye / noma udokotela.
Thatha umlayezo wasekhaya
Khumbula ukuthi kuningi kule miphumela kunokudla kuphela. Womabili amaqembu abuye asebenzise njalo. Ukudla okuhlangene nokuzivocavoca kuyisisekelo sezokuphathwa kwesifo sikashukela. Ngaphambi kokuqala uhlelo lokudla, sicela uxoxe nodokotela wakho noma umhlinzeki wezempilo.
> Umthombo:
> Ukudla okuphansi kwe-Carb Kubonakala Kungcono Ekulawuleni Uhlobo Lwesifo Sikashukela