Esona Swekile siSondlo-siSondlo esiNokukunceda ekunciphiseni ubunzima

Umxholo

• Utya ntoni?
• Ukutya ukunciphisa
• Indlela yokutya yokumisa isicwangciso sexinzelelo (DASH)
• Ukutya kweMeditera
• Ukutya kwepaleolithic (paleo)
• Ukutya okungenagluten
• Ukutya kwemifuno kunye nevegan
• Ukuthatha

Intshayelelo

Ukugcina ubunzima obusempilweni kubalulekile kuye wonke umntu, kodwa ukuba unesifo seswekile, ukutyeba kakhulu kunokwenza ukuba kube nzima ukulawula amanqanaba eswekile yegazi kwaye kunokwandisa umngcipheko kwezinye iingxaki. Ukunciphisa umzimba kunokuba ngumceli mngeni ngakumbi kubantu abanesifo seswekile.

Ukutya okunempilo ngelixa uzama ukunciphisa ubunzima kubalulekile kuwo wonke umntu, kodwa ukuba unesifo seswekile, ukukhetha ukutya okungalunganga kunokulimaza impilo yakho. Iipilisi zokuphulukana nobunzima kunye nokutya ngendlala kufuneka kuthintelwe, kodwa zininzi izidlo ezithandwayo ezinokuba luncedo.

Utya ntoni?

Ukuba unesifo seswekile, kuya kufuneka ugxile ekutyeni iiprotein ezingatyebanga, ifayibha ephezulu, ukutya okuncinci, iziqhamo kunye nemifuno, ubisi olunamafutha asezantsi, kunye namafutha asempilweni asekwe kwimifuno enjengeavokhado, amandongomane, ioyile ye-canola, okanye ioyile ye-olive. Kuya kufuneka ulawule ukutya kwakho kwe-carbohydrate. Ngaba ugqirha wakho okanye ugqirha wokutya akunika inombolo ekujoliswe kuyo yokutya kunye nokutya okulula. Ngokubanzi, abantu basetyhini kufuneka bajolise malunga ne-45 yeegram zecarb ngesidlo ngasinye ngelixa amadoda kufuneka ajolise kuma-60.

Umbutho weSwekile waseMelika ubonelela ngoluhlu olubanzi lokutya okusemgangathweni kwabo banesifo seswekile. Iingcebiso zabo zibandakanya:

Ukuhlala i-hydrated kubalulekile xa kuziwa kwimpilo iyonke. Khetha iindlela ezingekho mthethweni ezinje ngamanzi kunye neti xa kunokwenzeka.

Ukutya ukunciphisa

Kubantu abanesifo seswekile, kukho ukutya okuthile ekufuneka kuncitshisiwe. Oku kutya kunokubangela i-spikes kwiswekile yegazi okanye kube namafutha angenampilo.

Ziquka:

• iinkozo ezigqityiweyo, ezifana nerayisi emhlophe okanye ipasta emhlophe
• iziqhamo ezineziswiti ezongeziweyo, kubandakanya isosi yeapile, ijam, kunye nezinye iziqhamo ezinamathanga
• yobisi olunamafutha apheleleyo
• ukutya okuthosiweyo okanye ukutya okuphezulu kumafutha atshintshiweyo okanye amafutha agcweleyo
• ukutya okwenziwe ngomgubo ocoliweyo
• nakuphi na ukutya okunomthwalo ophezulu we-glycemic

Indlela yokutya yokumisa isicwangciso sexinzelelo (DASH)

Isicwangciso se-DASH saqala ukuphuhliswa ukunceda ukunyanga okanye ukuthintela uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi), kodwa sinokunciphisa umngcipheko wezinye izifo, kubandakanya isifo seswekile. Isenokuba nesibonelelo esongezelelweyo sokukunceda ukunciphisa umzimba. Abantu abalandela isicwangciso se-DASH bayakhuthazwa ukuba banciphise ubungakanani besabelo kwaye batye ukutya okutyebileyo kuxinzelelo lwegazi-ukunciphisa izondlo, ezinje nge potassium, calcium, kunye nemagnesium.

Isicwangciso sokutya se-DASH siquka:

• Iprotheni encinci: intlanzi, iinkukhu
• ukutya okusekwe kwizityalo: imifuno, iziqhamo, iimbotyi, amandongomane, iimbewu
• ideri: iimveliso ezinobisi ezingenamafutha okanye ezinamafutha asezantsi
• iinkozo: iinkozo ezipheleleyo
• amafutha aphilileyo: iioyile zemifuno

Abantu abanesifo seswekile kwesi sicwangciso baya kunciphisa ukutya kwabo isodium ukuya kwi-1,500 milligrams ngemini. Isicwangciso sikwanciphisa iilekese, iziselo ezineswekile, kunye nenyama ebomvu.

Ukutya kweMeditera

Ukutya kweMeditera kukhuthazwe kukutya kwesintu okuvela kwiMeditera. Oku kutya kutyebile kwi-oleic acid, i-asidi enamafutha eyenzeka ngokwendalo kumafutha nakwioyile yezilwanyana kunye nemifuno. Amazwe aziwa ngokutya ngokwendlela yokutya aquka iGrisi, i-Itali neMorocco.

Ukutya kohlobo lweMeditera kungaphumelela ekwehliseni amanqanaba eswekile okuzila, ukunciphisa ubunzima bomzimba, kunye nokunciphisa umngcipheko wokuphazamiseka emzimbeni, ngokutsho kwesifundo seSwekile Spectrum.

Ukutya okutyiwa kule ndlela yokutya kubandakanya:

• Iiprotheni: iinkukhu, isalmon kunye nezinye iintlanzi ezinamafutha, amaqanda
• Ukutya okusekwe kwizityalo: iziqhamo, imifuno enjengeartichokes kunye neekomkomere, iimbotyi, amandongomane, iimbewu
• Amafutha asempilweni: ioyile yomnquma, amandongomane afana neeamangile

Inyama ebomvu inokusetyenziswa kube kanye ngenyanga. Iwayini inokusetyenziswa ngokumodareyitha, njengoko inokonyusa impilo yentliziyo. Khumbula ukuba ungaze usele esiswini esingenanto ukuba ukwamayeza aphakamisa inqanaba le-insulin emzimbeni.

Ukutya kwepaleolithic (paleo)

Iindawo zokutya zepaleo kwinkolelo yokuba ezolimo zale mihla zibekek 'ityala kwizifo ezinganyangekiyo. Abalandeli bokutya kwe-paleo batya kuphela oko ookhokho bethu bamandulo babekwazi ukuzingela nokuqokelela.

Ukutya okudliwayo kukutya kwe-paleo kubandakanya:

• Iiprotheni: inyama, iinkukhu, intlanzi
• Ukutya okusekwe kwizityalo: imifuno engeyiyo eyestatshi, iziqhamo, iimbewu, amandongomane (ngaphandle kwamandongomane)
• Amafutha asempilweni: ioyile yomnquma, ioyile yeavokhado, ioyile yekhokhonathi, ioyile yeflakisi, ioyile ye-walnut

Ukutya kwe-paleo kunokuba yinto elungileyo kubantu abanesifo seswekile ukuba umntu akanasifo sezintso. Ngokutsho kwesifundo seenyanga ezintathu kwi-a, ukutya kwe-paleo kunokuphucula ulawulo lwe-glycemic kwixesha elifutshane kubantu abane-2 yeswekile.

Ukutya okungenagluten

Izidlo ezingenalo i-Gluten ziye zahamba, kodwa kubantu abanesifo esiqhekezayo, ukuphelisa i-gluten ekudleni kuyimfuneko ukukhusela umonakalo kwikholoni kunye nomzimba. Isifo seCeliac sisifo esizimelayo esibangela ukuba amajoni akho omzimba ahlasele isisu sakho kunye nenkqubo yovalo. Ikwakhuthaza nokudumba komzimba wonke, okunokukhokelela kwizifo ezingapheliyo.

I-Gluten yiprotein efumaneka kwingqolowa, irye, irhasi, nako konke ukutya okwenziwe ngezi ngqolowa. Ngokwe-American Diabetes Association, iipesenti ezili-10 zalabo abanesifo sikashukela se-1 nabo banesifo se-celiac.

Buza ugqirha wakho kuvavanyo lwegazi lwesifo se-celiac. Nokuba ibuya imbi, usenokunganyamezelani ne-gluten. Thetha nogqirha wakho malunga nokuba ukutya okungenagluten kulungile kuwe.

Ngelixa nabani na onesifo seswekile enokuthi athabathe ukutya okungenagluten, inokongeza izithintelo ezingeyomfuneko kwabo bangenaso isifo se-celiac. Kwakhona kubalulekile ukuba ukhumbule ukuba i-gluten-free ayihambelani ne-carb ephantsi. Kukho ukutya okuninzi okusetyenziweyo, iswekile ephezulu, ukutya okungenagluten. Ngokuqhelekileyo akukho mfuneko yokwenza ubunzima bokucwangciswa kokutya ngokususa i-gluten ngaphandle kokuba ufuna.

Ukutya kwemifuno kunye nevegan

Abanye abantu abanesifo seswekile bajolise ekutyeni imifuno okanye ukutya kwevegan. Izidlo zemifuno zibhekisa kwizidlo apho kungekho nyama ityiwayo, kodwa iimveliso zezilwanyana ezinje ngobisi, amaqanda, okanye ibhotolo zinokutyiwa. Imifuno ayizukutya inyama okanye naluphi na uhlobo lwemveliso yezilwanyana, kubandakanya ubusi, ubisi, okanye igelatin.

Ukutya okusempilweni kwabo batya imifuno kunye nemifuno yesifo seswekile kubandakanya:

• iimbotyi
• isoya
• mnyama, imifuno enamagqabi
• amandongomane
• iimbotyi
• iziqhamo
• amazimba

Ngelixa ukutya kwemifuno kunye nevegan kunokuba kukutya okusempilweni ekufuneka kulandelwe, abo bazilandelayo banokuphulukana nezakhamzimba xa bengalumkanga.

Ezinye izondlo zemifuno okanye iivenji zinokufuna ukufumana ngezixhobo ezibandakanya:

• Ikhalsiyam. Ifunyenwe ikakhulu kwiimveliso zezilwanyana ezinje ngobisi, ikhalsiyam sisondlo esibalulekileyo esinegalelo kwimpilo yamathambo kunye namazinyo. I-Broccoli kunye ne-kale inokunceda ukubonelela nge-calcium eyimfuneko, kodwa izongezo zinokufuneka kwisidlo se-vegan.
• Iodine. Ifunekayo ekutyeni ukutya kumandla, iodine ifumaneka kakhulu kwiintlanzi zaselwandle. Ngaphandle kwezi mveliso zezilwanyana kwizidlo zabo, imifuno kunye nevegans zinokuba nengxaki yokufumana ngokwaneleyo iodine eyimfuneko. Izongezo zinokuba luncedo.
• B-12: Kuba yimveliso yezilwanyana kuphela ene-vitamin B-12, isongezo sinokufuneka kwabo balandela ukutya okungqongqo kwemifuno.
• I-Zinc: Owona mthombo we-zinc uvela kwimveliso ephezulu yezilwanyana, kwaye isongezo sinokucetyiswa kwabo batya imifuno.

Ukuthatha

Ukongeza ekukhetheni ukutya okufanelekileyo, ukuzilolonga rhoqo kubalulekile kwimpilo yabo banesifo seswekile. Ukuzivocavoca kunokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-A1C, anokukunceda ukuthintela iingxaki.

Nokuba ubona ukuphucuka ngokwenza umthambo rhoqo, sukuyitshintsha irejimeni oyimiselweyo ye-insulin ngaphandle kokubonisana nogqirha wakho. Vavanya ngaphambi, ngexesha, nasemva kokuzilolonga ukuba ukwi-insulin kunye nokongeza okanye ukwenza utshintsho kwinkqubo yakho yokuzilolonga. Oku kuyinyani nokuba ucinga ukuba i-insulin ibangela ukuba utyebe. Ukutshintsha isicwangciso sakho se-insulin kunokuba nefuthe eliyingozi kumanqanaba eswekile yegazi. Olu tshintsho lunokubangela iingxaki ezisongela ubomi.

Ukuba unenkxalabo malunga nobunzima bakho, thetha nogqirha okanye isondlo. Banokukunceda ufumane ukutya okufanelekileyo kwiimfuno zakho zesondlo kunye neenjongo zokuphulukana nobunzima. Ziyakunceda ukuthintela iingxaki ekutyeni nakwiipilisi ezinokuthi zinxibelelane namayeza kagqirha.