Iziphumo zekofu kwiSwekile

Umxholo

• Ikofu kunye neswekile
• Yintoni isifo seswekile?
• Ikofu kunye nokuthintela isifo seswekile
• Umphumo wekofu kwi-glucose kunye ne-insulin
• I-caffeine, i-glucose yegazi, kunye ne-insulin (ngaphambi kunye nasemva kokutya)
• Ukuzila ukutya kweglucose kunye ne-insulin
• Ukusela ikofu yesiqhelo
• Ezinye izibonelelo zempilo zekofu
• Ikofu enezithako ezongeziweyo
• Ingcebiso yemihla ngemihla yeswekile
  
• Ezinye iingcebiso ezisempilweni zokunambitha ikofu yakho zibandakanya:
  
• Umngcipheko kunye nezilumkiso
• Yise kude
• Q&A: Zingaphi iikomityi?
• Q:
• A:

Ikofu kunye neswekile

Ikofu yakha yagwetywa njengengalunganga kwimpilo yakho. Nangona kunjalo, kukho ubungqina obukhulayo bokuba inokukhusela kwiintlobo ezithile zomhlaza, isifo sesibindi, kunye nokudakumba.

Kukwakho nophando olunyanzelayo lokucebisa ukuba ukonyusa ikofu yakho kunokunciphisa umngcipheko wokukhula kohlobo lwesibini lweswekile. Ezi ziindaba ezimnandi kuthi kuthi esingenakho ukujongana nomhla de singene kwindebe yethu yejava.

Nangona kunjalo, kwabo sele benesifo seswekile sesi-2, ikofu inokuba neziphumo ezibi.

Nokuba uzama ukwehlisa umngcipheko, sele unesifo seswekile, okanye ngekhe uhambe ngaphandle kwendebe yakho yejoe, funda malunga nefuthe lekofu kwisifo seswekile.

Yintoni isifo seswekile?

Isifo seswekile sisifo esichaphazela indlela umzimba wakho oqhuba ngayo iswekile yegazi. Iglucose yegazi, ekwabizwa ngokuba siswekile yegazi, ibalulekile kuba yeyona nto ibangela ukuba ingqondo yakho inike amandla kwiimisipha nakwizicubu zakho.

Ukuba unesifo seswekile, oko kuthetha ukuba uneglucose eninzi ejikeleza egazini lakho. Oku kwenzeka xa umzimba wakho uxhathisa nge-insulin kwaye ungasenako ukuthatha ngokufanelekileyo i-glucose kwiiseli zamandla.

Ukugqithisa i-glucose egazini kunokubangela ukuxhalabisa kwezempilo. Zininzi izinto ezahlukeneyo ezinokubangela isifo seswekile.

Iintlobo zesifo seswekile ezinganyangekiyo luhlobo 1 kunye nohlobo 2. Ezinye iintlobo zibandakanya isifo seswekile sokukhulelwa, esenzeka ngexesha lokukhulelwa kodwa sithanda ukuhamba emva kokuzalwa.

I-Prediabetes, ngamanye amaxesha ibizwa ngokuba ngumda weswekile, kuthetha ukuba amanqanaba eglucose egazi aphezulu kunesiqhelo kodwa hayi kangako ukuba ungafunyaniswa unesifo seswekile.

Ezinye zeempawu zesifo seswekile zibandakanya:

• ukwanda kokoma
• ukwehla kobunzima obungachazwanga
• ukudinwa
• ukucaphuka

Ukuba ucinga ukuba unokuba nazo ezinye zeempawu, kubalulekile ukuba uthethe nogqirha wakho.

Ikofu kunye nokuthintela isifo seswekile

Izibonelelo zempilo yekofu yeswekile yahlukile kwimeko nganye.

Abaphandi baseHarvard bakhangela ngaphezulu kwabantu abayi-100,000 malunga neminyaka engama-20. Bagxile kwisithuba seminyaka emine, kwaye izigqibo zabo kamva zapapashwa kolu phando luka-2014.

Bafumanise ukuba abantu abonyusa ukutya kwabo ikofu ngaphezulu kwekomityi enye ngemini babenomngcipheko ophantsi nge-11 yepesenti yohlobo lwesifo seswekile.

Nangona kunjalo, abantu abanciphise ikofu yabo ngekomityi enye ngosuku bandise umngcipheko wokuba nesifo seswekile ngepesenti ye-17. Kwakungekho mahluko kwabo basela iti.

Akucaci ukuba kutheni ikofu inefuthe elinje kuphuhliso lwesifo seswekile.

Ngaba ucinga icaffeine? Isenokungabi luxanduva lwezi zibonelelo zilungileyo. Ngapha koko, icaffeine ibonakalisiwe kwixesha elifutshane ukonyusa amanqanaba eglucose kunye ne-insulin.

Kwisifundo esinye esincinci esibandakanya amadoda, ikofu enganyibilikiweyo ikwabonisa ukonyuka okukhulu kweswekile yegazi. Okwangoku kukho izifundo ezinqongopheleyo kwaye kufuneka kwenziwe uphando ngakumbi kwiziphumo zecaffeine kunye neswekile.

Umphumo wekofu kwi-glucose kunye ne-insulin

Ngelixa ikofu inokuba luncedo ekukhuseleni abantu kwisifo seswekile, olunye uphononongo lubonakalisile ukuba ikofu yakho emnyama engacacanga inokuba yingozi kubantu esele benesifo seswekile sesi-2.

I-caffeine, i-glucose yegazi, kunye ne-insulin (ngaphambi kunye nasemva kokutya)

Olunye uphononongo luka-2004 lubonise ukuba ukuthatha ikhephuyini yecaffeine ngaphambi kokutya kukhokelele kwiglucose yegazi emva kokutya kubantu abane-2 yeswekile. Ikwabonakalise ukonyuka kokunganyangeki kwe-insulin.

Ngokuka, kusenokubakho umxhasi wemfuza obandakanyekayo. Imfuza inokudlala indima kwi-caffeine metabolism kunye nendlela eyichaphazela ngayo iswekile yegazi. Kolu phononongo, abantu abenza i-caffeine kancinci kancinci babonisa amanqanaba eswekile yegazi aphezulu kunabo benza i-caffeine yemfuza ngokukhawuleza.

Ewe, kuninzi ngakumbi kwikofu ngaphandle kwe-caffeine. Ezi ezinye izinto zisenokuba zezinoxanduva lwesiphumo sokhuselo esibonwe kufundo luka-2014.

Ukusela ikofu ene-caffeine ixesha elide kunokutshintsha nefuthe layo kwiswekile kunye nobuntununtunu be-insulin. Ukunyamezelana nokusetyenziswa kwexesha elide kunokuba yinto ebangela ukhuseleko.

Kutshanje ukusuka kwi-2018 kubonise ukuba iziphumo zexesha elide zekofu kunye ne-caffeine zinokunxulunyaniswa nokwehlisa umngcipheko wesifo seswekile kunye neswekile.

Ukuzila ukutya kweglucose kunye ne-insulin

Olunye uphononongo ngo-2004 lukhangelwe “kukuphakathi kodidi” kubantu abangenaso isifo seswekile abebesela ilitha e-1 yekofu eqhelekileyo ehluza iphepha ngemini, okanye abangazange bayeke.

Ekupheleni kwesifundo seeveki ezine, abo batya ikofu engaphezulu babenemali ephezulu ye-insulin egazini labo. Kwakunjalo naxa uzila ukutya.

Ukuba unesifo seswekile sesi-2, umzimba wakho awukwazi ukusebenzisa i-insulin ngokufanelekileyo ukulawula iswekile yegazi. Iziphumo "zokunyamezelana" ezibonwe kukusetyenziswa kwekofu ixesha elide kuthatha ixesha elide kuneeveki ezine ukuphuhlisa.

Ukusela ikofu yesiqhelo

Kukho umahluko ocacileyo kwindlela abantu abanesifo seswekile kunye nabantu abangenasifo seswekile abaphendula ngayo ikofu kunye necaffeine. Uphononongo luka-2008 lwalunabantu abaqhelekileyo abasela ikofu abanesifo seswekile sesi-2 ngokuqhubekayo bejonga iswekile yegazi labo ngelixa besenza imisebenzi yemihla ngemihla.

Emini, kwaboniswa ukuba emva nje kokuba besele ikofu, iswekile yegazi labo iya kunyuka. Iswekile yegazi yayiphezulu ngeentsuku zokuba basele ikofu kunokuba kunjalo ngeentsuku ababengazenzi.

Ezinye izibonelelo zempilo zekofu

Kukho ezinye izibonelelo zempilo zokusela ikofu ezingahambelani nokuthintela isifo seswekile.

Izifundo ezitsha ezinobungozi obulawulwayo ziye zabonisa ezinye izibonelelo zekofu. Babandakanya ukukhuselwa okunokubakho nxamnye:

• Isifo sikaParkinson
• isifo sesibindi, kubandakanya umhlaza wesibindi
• igawuthi
• Isifo se-Alzheimer
• ngamatye enyongo

Olu phononongo lutsha lubonise ukuba ikofu ibonakala inciphisa umngcipheko woxinzelelo kunye nokwandisa amandla okugxila kunye nokucinga ngokucacileyo.

Ikofu enezithako ezongeziweyo

Ukuba awunasifo seswekile kodwa unenkxalabo malunga nokusiphuhlisa, ulumke ngaphambi kokunyusa ukungenisa ikofu. Kunokubakho isiphumo esihle kwikofu kwifomu yayo emsulwa. Nangona kunjalo, izibonelelo azifani neziselo zekofu ezinezithako eziswiti okanye iimveliso zobisi.

Ingcebiso yemihla ngemihla yeswekile

1. Ikofu inokuba ithandwa kakhulu kunakuqala, kodwa ukuyisela rhoqo ayisiyondlela ilungileyo yokulawula isifo seswekile- nokuba (uyakholelwa okanye awukho) kukho ubungqina obukhulayo bokuba inganceda thintela isifo seswekile.

I-Creamy, iziselo ezineswekile ezifumaneka kwii-cafe chain zihlala zilayishwa ngee-carbs ezingenampilo. Ziye ziphezulu kakhulu kwiikhalori.

Impembelelo yeswekile kunye nenqatha kwikofu eninzi kunye neziselo ze-espresso zinokugqwesa ezilungileyo kuzo naziphi na iziphumo zokukhusela ikofu.

Kunokutshiwo okufanayo malunga neswekile-iswekile kunye nekhofi eyenziwe ngobumnandi kunye nezinye iziselo. Emva kokuba i-sweetener yongezwa, yandisa umngcipheko wokuphuhlisa uhlobo lwesifo sikashukela. Ukutya iiswekile ezininzi kakhulu kunxulunyaniswa ngqo nesifo seswekile kunye nokutyeba kakhulu.

Ukuba neziselo zekofu ezinamafutha amaninzi okanye iswekile rhoqo kunokongeza ukunganyangeki kwe-insulin. Inokuthi ekugqibeleni ibe negalelo kuhlobo lwe-2 yeswekile.

Uninzi lweetyathanga ezinkulu zekofu zinika iindlela zokusela kunye nee-carbs ezimbalwa kunye namafutha. Iziphuzo zekofu "ezinolusu" zikuvumela ukuba uvuke kusasa okanye emva kwemini ungangxami ngeswekile.

Ezinye iingcebiso ezisempilweni zokunambitha ikofu yakho zibandakanya:

• yongeza i-vanilla nesinamon njengendlela enempilo, zero carb
• khetha ukhetho lobisi lwe-vanilla olungenaswekile, olufana nekhokhonathi, iflakisi, okanye ubisi lweamangile
• cela isiqingatha semali yesiraphu enevumba elimnandi xa u-odola kwiivenkile zekofu, okanye isiraphu yokuxuba ngokupheleleyo

Umngcipheko kunye nezilumkiso

Nokuba ngabantu abasempilweni, icaffeine esekofini inokuba neziphumo ebezingalindelekanga.

Iziphumo eziqhelekileyo zeCaffeine zibandakanya:

• intloko ebuhlungu
• ukungazinzi
• ixhala

Njengazo zonke izinto, ukumodareyitha sisitshixo ekusetyenzisweni kwekofu. Nangona kunjalo, nokuba ungasetyenziswa ngokulingeneyo, ikofu inayo iingozi onokuthi uxoxe nogqirha wakho.

Ezi ngozi zibandakanya:

• ukwanda kwecholesterol kunye neefesi zohlobo lwe-espresso ezingacocwanga
• umngcipheko okhulayo wokuba nesitshisa
• amanqanaba eglucose egazi aphakamileyo emva kwesidlo

Ezinye izinto ekufuneka uzigcine engqondweni:

• Abafikisayo kufuneka babe ngaphantsi kwe-100 milligram (mg) yecaffeine suku ngalunye. Oku kubandakanya zonke iziselo ezine-caffeine, hayi ikofu kuphela.
• Abantwana abancinci kufuneka baphephe iziselo ezine-caffeine.
• Ukongeza i-sweetener okanye i-cream eninzi kunokunyusa umngcipheko wesifo sikashukela kunye nokukhuluphala.

Yise kude

Akukho kutya okanye songezelelo sinika ukhuseleko olupheleleyo kuhlobo lweswekile yesi-2. Ukuba unesifo seswekile okanye usengozini yokufumana isifo seswekile, ukunciphisa umzimba, ukwenza umthambo nokutya ukutya okunezakha mzimba, yeyona ndlela yokunciphisa umngcipheko.

Ukuthatha ikofu yokusela ngenjongo yokuthintela isifo seswekile akunakuqinisekisa ngesiphumo esihle. Kodwa ukuba sele usela ikofu, ayinakulimaza.

Zama ukunciphisa isixa seswekile okanye amanqatha osela ngekofu yakho. Thetha nogqirha wakho malunga neendlela zokutya, ukuzilolonga, kunye nefuthe lokusela ikofu.

Q&A: Zingaphi iikomityi?

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