Ngaba Iswekile Isizathu Seswekile? Inyaniso kunye neNtsomi

Umxholo

• Siyintoni Isifo Seswekile?
• Iswekile iQinisekiswa njani
• Ngaba Iswekile Yandisa Umngcipheko Wakho Wesifo Seswekile?
• IiSuars zendalo azinampembelelo ifanayo
• Kuthekani NgeJusi yeziqhamo?
• Kuthiwani ngaBenzi beSwiti yendalo?
• Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?
• Ezinye izinto ezinobungozi kwiSwekile
• Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile
• Umgca osezantsi
• Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?
• Ezinye izinto ezinobungozi kwiSwekile
• Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile
• Umgca osezantsi
• Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?
• Ezinye izinto ezinobungozi kwiSwekile
• Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile
• Umgca osezantsi
• Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?
• Ezinye izinto ezinobungozi kwiSwekile
• Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile
• Umgca osezantsi

Kuba isifo seswekile sisifo esiveliswa ngamanqanaba eswekile ephezulu yegazi, abantu abaninzi bayazibuza ukuba ngaba ukutya iswekile kunokubangela oko.

Ngelixa kuyinyani ukuba ukutya izixa ezikhulu zeswekile kungongeza umngcipheko wesifo seswekile, ukutya iswekile sisiqwenga esinye sephazili.

Zininzi ezinye izinto-kubandakanya ukutya okupheleleyo, indlela yokuphila kunye nemfuza- zichaphazela umngcipheko wakho.

Eli nqaku liphonononga indima yeswekile ekuphuhliseni isifo seswekile kwaye libonelela ngeengcebiso zokuthintela isifo.

Siyintoni Isifo Seswekile?

Isifo seswekile senzeka xa umzimba wakho ungasakwazi ukulawula ngokufanelekileyo amanqanaba eswekile yegazi.

Oku kunokwenzeka xa i-pancreas iyeka ukuvelisa i-insulin eyaneleyo, xa iiseli zakho zinganyangeki ne-insulin evelisiweyo okanye zombini ().

I-insulin yihomoni efunekayo ukuze ususe iswekile egazini lakho nakwiiseli zakho-ke zombini ezi meko zikhokelela kumanqanaba eswekile egazi.

Amanqanaba eswekile ephezulu yegazi ixesha elide anokukhokelela kwiingxaki ezinje ngokunyuka komngcipheko wesifo sentliziyo, kunye nokonzakala kwemithambo-luvo kunye nezintso, ke kubalulekile ukuba uzigcine ujonge ().

Zimbini iintlobo eziphambili zeswekile, nganye inezizathu ezahlukeneyo:

• Uhlobo lwe-1: Yenzeka xa amajoni akho omzimba ehlasela i-pancreas yakho, etshabalalisa amandla ayo okuvelisa i-insulin.
• Uhlobo lwe-2: Ivela xa i-pancreas iyeka ukuvelisa i-insulin eyaneleyo, xa iiseli zomzimba wakho zingasaphenduli kwi-insulin evelisayo okanye zombini.

Uhlobo lwe-1 yeswekile alunqabile, ubukhulu becala yimfuza, kwaye kuphela ziakhawunti ye-5-10% yazo zonke iimeko zeswekile (3).

Uhlobo lwe-2 yeswekile-oluza kugxila kweli nqaku-ii-akhawunti ezingaphezulu kwe-90% yamatyala eswekile kwaye ikakhulu ebangelwa kukutya kunye nezinto zokuphila (4).

Uhlobo lwe-2 lweswekile lolona luqhelekileyo isifo seswekile. Kwenzeka xa umzimba wakho uyeka ukuvelisa i-insulin eyaneleyo okanye xa iiseli zinganyangeki kwi-insulin evelisiweyo, ekhokelela kumanqanaba aphezulu eswekile egazini.

Iswekile iQinisekiswa njani

Xa uninzi lwabantu luthetha ngeswekile, babhekisa kwisoso, okanye itafile yeswekile, eyenziwe ngeeswekile okanye iswekile.

I-Sucrose yenziwe ngemolekyuli enye yeswekile kunye nemolekyuli enye ye-fructose edityaniswe kunye.

Xa usitya i-sucrose, i-glucose kunye ne-molecule ye-fructose yahlulwe zii-enzyme kumathumbu akho amancinci ngaphambi kokuba ifakwe kwigazi lakho ().

Oku kuphakamisa amanqanaba eswekile yegazi kunye neempawu zepancreas ukukhupha i-insulin. I-insulin ivala iswekile ephuma egazini iye kwiiseli zakho apho inokucocwa khona ukuze ifumane amandla.

Ngelixa inani elincinci le-fructose linokuthathwa linyuswe ziiseli kwaye lisetyenziselwe amandla, uninzi luyasiwa kwisibindi sakho apho luguqulwa lube yiglucose yamandla okanye amafutha okugcina ().

Ukuba utya iswekile engaphezulu kunokuba umzimba wakho unokusebenzisa amandla, ukugqitha kuya kuguqulwa kube ngamafutha acid kwaye kugcinwe njengamafutha omzimba.

Kuba i-fructose inokuguqulwa ibe ngamanqatha, ukutya okuphezulu kuthanda ukonyusa amanqanaba e-triglyceride, anokunyusa umngcipheko wesifo sentliziyo kunye nesibindi esinamanqatha (, 8).

Ukutya okuphezulu kwe-fructose kukwanxulunyaniswa namanqanaba aphezulu e-uric acid egazini. Ukuba ezi kristali ze-uric acid zihlala kumalungu akho, imeko ebuhlungu eyaziwa ngokuba yi-gout inokukhula ().

Iswekile esetyenziswa kakhulu ngumzimba wakho ngamandla, ngelixa i-fructose ithathwa kwisibindi sakho ukuze iguqulwe ibe siswekile okanye amanqatha. Ukutya okuphezulu kwe-fructose kudityaniswe ne-triglycerides ephezulu, isibindi esinamafutha kunye ne-gout.

Ngaba Iswekile Yandisa Umngcipheko Wakho Wesifo Seswekile?

Inani elikhulu lezifundo lifumanise ukuba abantu abasela rhoqo iziselo ezineswekile banesibindi esimalunga nama-25% kumngcipheko wohlobo lweswekile ().

Ngapha koko, ukusela nje isiselo esiswiti esiswekile ngosuku kuyonyusa umngcipheko nge-13%, ngaphandle kokufumana ubunzima kunokubangela ().

Ukongeza, amazwe apho ukusetyenziswa kweswekile kuphezulu nawo anamaqondo aphezulu wohlobo lweswekile yesi-2, ngelixa lawo asezantsi ekusebenziseni anezinga eliphantsi ().

Ikhonkco phakathi kokutya iswekile kunye neswekile lisabambekile nasemva kolawulo lokutya ikhalori iyonke, ubunzima bomzimba, ukusetyenziswa kotywala kunye nokuzilolonga ().

Ngelixa ezi zifundo zingangqini ukuba iswekile ibangela isifo seswekile, umbutho womelele.

Abaphandi abaninzi bakholelwa ukuba iswekile inyusa umngcipheko wesifo seswekile ngokuthe ngqo nangokungathanga ngqo.

Inokunyusa ngokuthe ngqo umngcipheko ngenxa yempembelelo ye-fructose kwisibindi sakho, kubandakanya ukukhuthaza isibindi esinamafutha, ukudumba kunye nokuchasana ne-insulin yendawo,,,).

Ezi ziphumo zinokubangela imveliso ye-insulin engaqhelekanga kwi-pancreas yakho kunye nokwandisa umngcipheko wohlobo lwe-2 yeswekile (,).

Ukutya izixa ezikhulu zeswekile kunokuphakamisa ngokungangqalanga umngcipheko wesifo seswekile ngokufaka igalelo ekuzuzeni ukutyeba kunye nokunyuka kwamafutha emzimbeni - zinto ezo ezizezinye zomngcipheko wokukhula kweswekile ().

Ngaphezulu, izifundo zezilwanyana zibonisa ukuba ukutya iswekile eninzi kunokuphazamisa ukubonakaliswa kwe-leptin, ihomoni ekhuthaza iimvakalelo zokugcwala, ekhokelela kukutya kakhulu kunye nokuzuza ubunzima (,).

Ukunciphisa iziphumo ezibi zokusetyenziswa kweswekile ephezulu, i-WHO icebisa ukuba ungafumani ngaphezulu kwe-10% yeekhalori zakho zemihla ngemihla kwiiswekile ezongeziweyo ezingafumaneki ngokwendalo kukutya ().

Iiswekile ezongeziweyo, ngakumbi ezivela kwiziselo ezineswekile, zinxulunyaniswe ngamandla kuphuhliso lohlobo lwesibini lweswekile. Oku kunokwenzeka ngenxa yesiphumo seswekile ngqo kwisibindi sakho, kunye nefuthe laso elithe ngqo lokunyusa ubunzima bomzimba.

IiSuars zendalo azinampembelelo ifanayo

Ngelixa ukutya izixa ezikhulu zeswekile ezongeziweyo kunxulunyaniswe nesifo seswekile, akunjalo nangeswekile yendalo ().

Iswekile yendalo siswekile ekhoyo kwiziqhamo nakwimifuno kwaye ayifakwanga ngexesha lokuvelisa okanye lokulungisa.

Kuba ezi ntlobo zeswekile zikhona kwi-matrix yefayibha, amanzi, ii-antioxidants kunye nezinye izakhamzimba, ziyetyiswa kwaye zifunxwe kancinci kancinci kwaye zinamathuba amancinci okubangela iswekile yegazi.

Iziqhamo kunye nemifuno ikwaqulathe iswekile encinci kakhulu ngokobunzima kunokutya okuninzi okusetyenzisiweyo, ke ngoko kulula ukugcina ukusetyenziswa kwakho kujongiwe.

Umzekelo, ipesika ine-8% yeswekile ngokobunzima, ngelixa i-Snickers bar iqulethe i-50% yeswekile ngobunzima (22, 23).

Ngelixa uphando luxubekile, olunye uphononongo lufumanise ukuba ukutya ubuncinci iziqhamo ngemini kunciphisa umngcipheko weswekile nge-7-13% xa kuthelekiswa nokungatyi siqhamo (,).

Kuthekani NgeJusi yeziqhamo?

Uphando luxubene nokuba ukusela i-100% yejusi yeziqhamo kuyonyusa umngcipheko wesifo seswekile.

Izifundo ezininzi zifumene ikhonkco phakathi kokusela incindi yeziqhamo kunye nokukhula kweswekile, mhlawumbi ngenxa yeswekile ephezulu yeswekile kunye nemixholo esezantsi yefayibha (,).

Nangona kunjalo, ayizizo zonke izifundo eziziphindaphindileyo ezi ziphumo, ke uphando oluninzi luyafuneka ().

Kuthiwani ngaBenzi beSwiti yendalo?

Nangona ezinye izinto zeswekile zendalo, ezinje ngobusi kunye nesiraphu yemephu, zihlala zingacutshungulwanga kakhulu njengeswekile yetafile okanye isiraphu yengqolowa, isengumsombuluko wesulungekileyo kwaye inezinto ezingenafayibha.

Uninzi lwezinye izinto eziswiti, ezithengiswa njengezo “zendalo”, nazo kufuneka zithathelwe ingqalelo njengeswekile. Oku kubandakanya isiraphu ye-agave, iswekile yekhokhonathi kunye neswekile yommoba, ukubala nje ezimbalwa.

Ke ngoko, kufuneka zityiwe ngokumodareyitha njengazo zonke iishukela ezongeziweyo, ezifanelekileyo zenza ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla ().

Ngelixa iishukela ezongeziweyo zinxibelelene ngamandla nokuphuhliswa kweswekile, iiswekile zendalo ezifumaneka kwiziqhamo ezipheleleyo kunye nemifuno ayinampembelelo efanayo.

Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?

Izinto eziswiti ezingezizo ezenziweyo zenziwe ngabantu, izinto ezingcamlayo neziswiti ezingenakho ukudityaniswa ngabantu ukuze zifumane amandla. Kananjalo, zibonelela ngobumnandi ngaphandle kweekhalori.

Nangona iilekese ezingezizo ezeswekile azichazanga amanqanaba eswekile yegazi, zisadityaniswa kuphuhliso lwe-insulin yokuxhathisa kunye nohlobo 2 lweswekile ().

Ukusela nje enye inkonkxa yesoda yokutya ngosuku kuye kwayanyaniswa ne-25-67% yomngcipheko owandileyo wohlobo lweswekile yesi-2, xa kuthelekiswa nokusela iswekile yokutya kwaphela (,).

Akucaci ukuba kutheni iilekese ezenziwe ngumntu zonyusa umngcipheko wesifo seswekile, kodwa kukho iingcinga ezahlukeneyo.

Olunye uluvo kukuba iimveliso ezinencasa eyenziweyo zonyusa iminqweno yokutya okungcamlayo, ekhokelela ekusebenziseni iswekile ephezulu kunye nokuzuza ubunzima, okunyusa umngcipheko wesifo seswekile ().

Olunye uluvo kukuba iilekese ezingezizo ezokwenziwa ziphazamise amandla omzimba wakho wokuhlawula ngokufanelekileyo iikhalori ezisetyenziswe kwiswekile kuba ingqondo yakho idibanisa incasa emnandi kunye neekhalori zero ().

Olunye uphando lufumanise ukuba iilekese ezenziwe ngumntu zinokutshintsha uhlobo kunye nenani leebhaktiriya ezihlala kwikholoni yakho, ezinokuthi zibe negalelo kukunganyamezeli iswekile, ukuzuza ubunzima kunye neswekile ().

Ngelixa kubonakala ngathi kukho unxibelelwano phakathi kwezinto zokuthambisa kunye neswekile, uphando olongezelelekileyo luyafuneka ukuqonda ngqo ukuba zinxulumene njani.

Ngelixa ukutya okuswiti okwenziweyo kunye neziselo zingenayo iswekile kunye neekhalori ezimbalwa kuneeswekile-ezinencasa ezizezinye, zisadityaniswa kuphuhliso lwesifo seswekile. Olunye uphando luyafuneka ukuqonda ukuba kutheni.

Ezinye izinto ezinobungozi kwiSwekile

Ngelixa ukutya iswekile eninzi kunxulunyaniswa nomngcipheko wesifo seswekile, ezinye izinto ziyadlalwa, ezinje:

• Ubunzima bomzimba: Uphando lubonisa ukuba ukutyeba kakhulu yenye yezinto ezinobungozi kuhlobo lwesifo seswekile 2 kodwa ukuphulukana ne-5-10% yesisindo somzimba kunganciphisa umngcipheko ().
• Umthambo: Abantu abaphila ubomi bokuhlala phantse babe semngciphekweni ophindwe kabini wokufumana uhlobo lweswekile xa kuthelekiswa nabo basebenzayo. Imizuzu nje eyi-150 ngeveki yomsebenzi ophakathi unokunciphisa umngcipheko (,).
• Ukutshaya: Ukutshaya i-20 okanye ngaphezulu icuba ngemini ngaphezulu kokuphindaphinda umngcipheko wesifo seswekile, kodwa ukuyeka ukuzisa umngcipheko kuphantse kwabuyela esiqhelweni ().
• I-apnea yokulala: I-apnea yokulala, imeko apho ukuphefumla kuphazamiseka ebusuku, yinto ekhethekileyo yomngcipheko wesifo seswekile (,).
• Imfuza: Umngcipheko wokukhula kohlobo lwesibini lweswekile ngama-40% ukuba omnye wabazali bakho unaso kwaye phantse ama-70% ukuba bobabini abazali banayo- ukucebisa ngekhonkco lofuzo ().

Ngelixa ukutya iswekile kunokuchaphazela umngcipheko wesifo seswekile, ikukude kuphela kwento enegalelo. Okunye ukutya, indlela yokuphila kunye nemfuza nazo zidlala indima.

Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile

Ukongeza ekunciphiseni iswekile eyongeziweyo, zininzi ezinye iinguqulelo kwindlela yokutya onokuyenza ukunciphisa umngcipheko wesifo seswekile:

• Landela ukutya okupheleleyo-ukutya: Ukutya okunotye ngamandongomane, iziqhamo, imifuno kunye neenkozo ezipheleleyo kunxulunyaniswe nomngcipheko wesifo seswekile (,,).
• Sela ikofu: Ukusela ikofu kunokunciphisa umngcipheko wohlobo lwesifo seswekile. Ikomityi nganye yemihla ngemihla inxulunyaniswa nomngcipheko ophantsi we-7% wesifo seswekile ().
• Yitya imifuno enamagqabi aluhlaza: Ukutya ukutya okunotye imifuno enamagqabi aluhlaza kunxulunyaniswe nomngcipheko osezantsi we-14% wesifo seswekile ().
• Sela utywala ngokumodareyitha: Ukusetyenziswa gwenxa kotywala - okuchazwe malunga nokusela i-0.5-3.5 yeziselo ngosuku-kunxulunyaniswe nomngcipheko ophantsi wama-30% wesifo seswekile, xa kuthelekiswa nokuyeka ngokupheleleyo okanye ukusela kakhulu ().

Ukuba ukunciphisa ukungenisa iswekile eyongezelelekileyo uziva ngathi kunzima, ungaqala ngokunciphisa nje ukutya kwakho iswekile-iziselo ezinencasa, eziyimithombo ephambili yeswekile kwindlela yokutya eseMelika ().

Olu tshintsho lincinci lunokwenza impembelelo enkulu.

Ukufunda ngononophelo iilebheli zesondlo yenye into ekufuneka yenziwe, kuba ngaphezulu kwamagama angama-50 ahlukeneyo eswekile asetyenziswa kwimveliso zokutya. Ukufunda ukuziqaphela linyathelo lokuqala lokunciphisa ukusetyenziswa kwakho.

Ngombulelo, zininzi iindlela zokunciphisa iswekile ngelixa usonwabela ukutya okunencasa kunye nokutya okuxineneyo, ngenxa yoko akufuneki uzive uswelekile.

Ukutya iswekile ezimbalwa kungawunciphisa umngcipheko wesifo seswekile, njengokutya okunotye iziqhamo, imifuno kunye nekofu ngotywala.

Umgca osezantsi

Ubungakanani obugqithisileyo beswekile obudibeneyo bunxulunyaniswe nomngcipheko okhulayo wohlobo lweswekile yesi-2, ngokunokwenzeka ngenxa yeziphumo ezibi kwisibindi kunye nomngcipheko ophezulu wokutyeba kakhulu.

Iswekile yendalo njengaleyo ifunyanwa kwiziqhamo nakwimifuno ayinxulunyaniswa nomngcipheko weswekile- kanti zona iilekese ezingezizo.

Ukongeza ekusebenziseni iswekile, umgangatho wokutya ngokubanzi, ubunzima bomzimba, umgangatho wokulala, ukuzivocavoca kunye nemfuza konke kudlala indima kuphuhliso lwesi sifo.

Ukutya ukutya okunotye iziqhamo, imifuno, amandongomane kunye nekofu, ukusela utywala ngokumodareyitha, ukugcina ubunzima bomzimba obusempilweni kunye nokuzilolonga rhoqo kunokunceda ukunciphisa umngcipheko wohlobo lweswekile 2.

Uninzi lwezinye izinto eziswiti, ezithengiswa njengezo “zendalo”, nazo kufuneka zithathelwe ingqalelo njengeswekile. Oku kubandakanya isiraphu ye-agave, iswekile yekhokhonathi kunye neswekile yommoba, ukubala nje ezimbalwa.

Ke ngoko, kufuneka zityiwe ngokumodareyitha njengazo zonke iishukela ezongeziweyo, ezifanelekileyo zenza ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla ().

Ngelixa iishukela ezongeziweyo zinxibelelene ngamandla nokuphuhliswa kweswekile, iiswekile zendalo ezifumaneka kwiziqhamo ezipheleleyo kunye nemifuno ayinampembelelo efanayo.

Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?

Izinto eziswiti ezingezizo ezenziweyo zenziwe ngabantu, izinto ezingcamlayo eziswiti ezingenakho ukudityaniswa ngabantu ukuze zifumane amandla. Kananjalo, zibonelela ngobumnandi ngaphandle kweekhalori.

Nangona iilekese ezingezizo ezeswekile azichazanga amanqanaba eswekile yegazi, zisadityaniswa kuphuhliso lwe-insulin yokuxhathisa kunye nohlobo 2 lweswekile ().

Ukusela nje enye inkonkxa yesoda yokutya ngosuku kuye kwayanyaniswa ne-25-67% yomngcipheko owandileyo wohlobo lweswekile yesi-2, xa kuthelekiswa nokusela iswekile yokutya kwaphela (,).

Akucaci ukuba kutheni iilekese ezenziwe ngumntu zonyusa umngcipheko wesifo seswekile, kodwa kukho iintlobo ngeentlobo zeethiyori.

Olunye uluvo kukuba iimveliso ezinencasa eyenziweyo zonyusa iminqweno yokutya okungcamlayo, ekhokelela ekusebenziseni iswekile ephezulu kunye nokuzuza ubunzima, okunyusa umngcipheko wesifo seswekile ().

Olunye uluvo kukuba iilekese ezingezizo ezokwenziwa ziphazamise amandla omzimba wakho wokuhlawula ngokufanelekileyo iikhalori ezisetyenziswe kwiswekile kuba ingqondo yakho idibanisa incasa emnandi kunye neekhalori zero ().

Olunye uphando lufumanise ukuba iilekese ezenziwe ngumntu zinokutshintsha uhlobo kunye nenani leebhaktiriya ezihlala kwikholoni yakho, ezinokuthi zibe negalelo kukunganyamezeli iswekile, ukuzuza ubunzima kunye neswekile ().

Ngelixa kubonakala ngathi kukho unxibelelwano phakathi kwezinto zokuthambisa kunye neswekile, uphando olongezelelekileyo luyafuneka ukuqonda ngqo ukuba zinxulumene njani.

Ngelixa ukutya okuswiti okwenziweyo kunye neziselo zingenayo iswekile kunye neekhalori ezimbalwa kuneeswekile-ezinencasa ezizezinye, zisadityaniswa kuphuhliso lwesifo seswekile. Olunye uphando luyafuneka ukuqonda ukuba kutheni.

Ezinye izinto ezinobungozi kwiSwekile

Ngelixa ukutya iswekile eninzi kunxulunyaniswa nomngcipheko wesifo seswekile, ezinye izinto ziyadlalwa, ezinje:

• Ubunzima bomzimba: Uphando lubonisa ukuba ukutyeba kakhulu yenye yezinto ezinobungozi kuhlobo lwesifo seswekile 2 kodwa ukuphulukana ne-5-10% yesisindo somzimba kunganciphisa umngcipheko ().
• Umthambo: Abantu abaphila ubomi bokuhlala phantse babe semngciphekweni ophindwe kabini wokufumana uhlobo lweswekile xa kuthelekiswa nabo basebenzayo. Imizuzu nje eyi-150 ngeveki yomsebenzi ophakathi unokunciphisa umngcipheko (,).
• Ukutshaya: Ukutshaya i-20 okanye ngaphezulu icuba ngemini ngaphezulu kokuphindaphinda umngcipheko wesifo seswekile, kodwa ukuyeka ukuzisa umngcipheko kuphantse kubuyela esiqhelweni ().
• I-apnea yokulala: I-apnea yokulala, imeko apho ukuphefumla kuphazamiseka ebusuku, yinto ekhethekileyo yomngcipheko wesifo seswekile (,).
• Imfuza: Umngcipheko wokukhula kohlobo lwesibini lweswekile ngama-40% ukuba omnye wabazali bakho unaso kwaye phantse ama-70% ukuba bobabini abazali banayo- ukucebisa ngekhonkco lofuzo ().

Ngelixa ukutya iswekile kunokuchaphazela umngcipheko wesifo seswekile, ikukude kuphela kwento enegalelo. Okunye ukutya, indlela yokuphila kunye nemfuza nazo zidlala indima.

Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile

Ukongeza ekunciphiseni iswekile eyongeziweyo, zininzi ezinye iinguqulelo kwindlela yokutya onokuyenza ukunciphisa umngcipheko wesifo seswekile:

• Landela ukutya okupheleleyo-ukutya: Ukutya okunotye ngamandongomane, iziqhamo, imifuno kunye neenkozo ezipheleleyo kunxulunyaniswe nomngcipheko wesifo seswekile (,,).
• Sela ikofu: Ukusela ikofu kunokunciphisa umngcipheko wohlobo lwesifo seswekile. Ikomityi nganye yemihla ngemihla inxulunyaniswa nomngcipheko ophantsi we-7% wesifo seswekile ().
• Yitya imifuno enamagqabi aluhlaza: Ukutya ukutya okunotye imifuno enamagqabi aluhlaza kunxulunyaniswe nomngcipheko osezantsi we-14% wesifo seswekile ().
• Sela utywala ngokumodareyitha: Ukusetyenziswa gwenxa kotywala - okuchazwe malunga nokusela i-0.5-3.5 yeziselo ngosuku-kunxulunyaniswe nomngcipheko ophantsi wama-30% wesifo seswekile, xa kuthelekiswa nokuyeka ngokupheleleyo okanye ukusela kakhulu ().

Ukuba ukunciphisa ukungenisa iswekile eyongezelelekileyo uziva ngathi kunzima, ungaqala ngokunciphisa nje ukutya kwakho iswekile-iziselo ezinencasa, eziyimithombo ephambili yeswekile kwindlela yokutya eseMelika ().

Olu tshintsho lincinci lunokwenza impembelelo enkulu.

Ukufunda ngononophelo iilebheli zesondlo yenye into ekufuneka yenziwe, kuba ngaphezulu kwamagama angama-50 ahlukeneyo eswekile asetyenziswa kwimveliso zokutya. Ukufunda ukuziqaphela linyathelo lokuqala lokunciphisa ukusetyenziswa kwakho.

Ngombulelo, zininzi iindlela zokunciphisa iswekile ngelixa usonwabela ukutya okunencasa kunye nokutya okuxineneyo, ngenxa yoko akufuneki uzive uswelekile.

Ukutya iswekile ezimbalwa kungawunciphisa umngcipheko wesifo seswekile, njengokutya okunotye iziqhamo, imifuno kunye nekofu ngotywala.

Umgca osezantsi

Ubungakanani obugqithisileyo beswekile obudibeneyo bunxulunyaniswe nomngcipheko okhulayo wohlobo lweswekile yesi-2, ngokunokwenzeka ngenxa yeziphumo ezibi kwisibindi kunye nomngcipheko ophezulu wokutyeba kakhulu.

Iswekile yendalo njengaleyo ifunyanwa kwiziqhamo nakwimifuno ayinxulunyaniswa nomngcipheko weswekile- kanti zona iilekese ezingezizo.

Ukongeza ekusebenziseni iswekile, umgangatho wokutya ngokubanzi, ubunzima bomzimba, umgangatho wokulala, ukuzivocavoca kunye nemfuza konke kudlala indima kuphuhliso lwesi sifo.

Ukutya ukutya okunotye iziqhamo, imifuno, amandongomane kunye nekofu, ukusela utywala ngokumodareyitha, ukugcina ubunzima bomzimba obusempilweni kunye nokuzilolonga rhoqo kunokunceda ukunciphisa umngcipheko wohlobo lweswekile 2.

Ezi mveliso ziqulathe isixa esikhulu se-sucrose kunye ne-fructose kwaye zithathwa njengemithombo yeswekile xa isetyenziswa ekuphekeni.

Uninzi lwezinye izinto eziswiti, ezithengiswa njengezo “zendalo”, nazo kufuneka zithathelwe ingqalelo njengeswekile. Oku kubandakanya isiraphu ye-agave, iswekile yekhokhonathi kunye neswekile yommoba, ukubala nje ezimbalwa.

Ke ngoko, kufuneka zityiwe ngokumodareyitha njengazo zonke iishukela ezongeziweyo, ezifanelekileyo zenza ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla ().

Ngelixa iishukela ezongeziweyo zinxibelelene ngamandla nokuphuhliswa kweswekile, iiswekile zendalo ezifumaneka kwiziqhamo ezipheleleyo kunye nemifuno ayinampembelelo efanayo.

Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?

Izinto eziswiti ezingezizo ezenziweyo zenziwe ngabantu, izinto ezingcamlayo eziswiti ezingenakho ukudityaniswa ngabantu ukuze zifumane amandla. Kananjalo, zibonelela ngobumnandi ngaphandle kweekhalori.

Nangona iilekese ezingezizo ezeswekile azichazanga amanqanaba eswekile yegazi, zisadityaniswa kuphuhliso lwe-insulin yokuxhathisa kunye nohlobo 2 lweswekile ().

Ukusela nje enye inkonkxa yesoda yokutya ngosuku kuye kwayanyaniswa ne-25-67% yomngcipheko owandileyo wohlobo lweswekile yesi-2, xa kuthelekiswa nokusela iswekile yokutya kwaphela (,).

Akucaci ukuba kutheni iilekese ezenziwe ngumntu zonyusa umngcipheko wesifo seswekile, kodwa kukho iintlobo ngeentlobo zeethiyori.

Olunye uluvo kukuba iimveliso ezinencasa eyenziweyo zonyusa iminqweno yokutya okungcamlayo, ekhokelela ekusebenziseni iswekile ephezulu kunye nokuzuza ubunzima, okunyusa umngcipheko wesifo seswekile ().

Olunye uluvo kukuba iilekese ezingezizo ezokwenziwa ziphazamise amandla omzimba wakho wokuhlawula ngokufanelekileyo iikhalori ezisetyenziswe kwiswekile kuba ingqondo yakho idibanisa incasa emnandi kunye neekhalori zero ().

Olunye uphando lufumanise ukuba iilekese ezenziwe ngumntu zinokutshintsha uhlobo kunye nenani leebhaktiriya ezihlala kwikholoni yakho, ezinokuthi zibe negalelo kukunganyamezeli iswekile, ukuzuza ubunzima kunye neswekile ().

Ngelixa kubonakala ngathi kukho unxibelelwano phakathi kwezinto zokuthambisa kunye neswekile, uphando olongezelelekileyo luyafuneka ukuqonda ngqo ukuba zinxulumene njani.

Ngelixa ukutya okuswiti okwenziweyo kunye neziselo zingenayo iswekile kunye neekhalori ezimbalwa kuneeswekile-ezinencasa ezizezinye, zisadityaniswa kuphuhliso lwesifo seswekile. Olunye uphando luyafuneka ukuqonda ukuba kutheni.

Ezinye izinto ezinobungozi kwiSwekile

Ngelixa ukutya iswekile eninzi kunxulunyaniswa nomngcipheko wesifo seswekile, ezinye izinto ziyadlalwa, ezinje:

• Ubunzima bomzimba: Uphando lubonisa ukuba ukutyeba kakhulu yenye yezinto ezinobungozi kuhlobo lwesifo seswekile 2 kodwa ukuphulukana ne-5-10% yesisindo somzimba kunganciphisa umngcipheko ().
• Umthambo: Abantu abaphila ubomi bokuhlala phantse babe semngciphekweni ophindwe kabini wokufumana uhlobo lweswekile xa kuthelekiswa nabo basebenzayo. Imizuzu nje eyi-150 ngeveki yomsebenzi ophakathi unokunciphisa umngcipheko (,).
• Ukutshaya: Ukutshaya i-20 okanye ngaphezulu icuba ngemini ngaphezulu kokuphindaphinda umngcipheko wesifo seswekile, kodwa ukuyeka ukuzisa umngcipheko kuphantse kubuyela esiqhelweni ().
• I-apnea yokulala: I-apnea yokulala, imeko apho ukuphefumla kuphazamiseka ebusuku, yinto ekhethekileyo yomngcipheko wesifo seswekile (,).
• Imfuza: Umngcipheko wokukhula kohlobo lwesibini lweswekile ngama-40% ukuba omnye wabazali bakho unaso kwaye phantse ama-70% ukuba bobabini abazali banayo- ukucebisa ngekhonkco lofuzo ().

Ngelixa ukutya iswekile kunokuchaphazela umngcipheko wesifo seswekile, ikukude kuphela kwento enegalelo. Okunye ukutya, indlela yokuphila kunye nemfuza nazo zidlala indima.

Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile

Ukongeza ekunciphiseni iswekile eyongeziweyo, zininzi ezinye iinguqulelo kwindlela yokutya onokuyenza ukunciphisa umngcipheko wesifo seswekile:

• Landela ukutya okupheleleyo-ukutya: Ukutya okunotye ngamandongomane, iziqhamo, imifuno kunye neenkozo ezipheleleyo kunxulunyaniswe nomngcipheko wesifo seswekile (,,).
• Sela ikofu: Ukusela ikofu kunokunciphisa umngcipheko wohlobo lwesifo seswekile. Ikomityi nganye yemihla ngemihla inxulunyaniswa nomngcipheko ophantsi we-7% wesifo seswekile ().
• Yitya imifuno enamagqabi aluhlaza: Ukutya ukutya okunotye imifuno enamagqabi aluhlaza kunxulunyaniswe nomngcipheko osezantsi we-14% wesifo seswekile ().
• Sela utywala ngokumodareyitha: Ukusetyenziswa gwenxa kotywala - okuchazwe malunga nokusela i-0.5-3.5 yeziselo ngosuku-kunxulunyaniswe nomngcipheko ophantsi wama-30% wesifo seswekile, xa kuthelekiswa nokuyeka ngokupheleleyo okanye ukusela kakhulu ().

Ukuba ukunciphisa ukungenisa iswekile eyongezelelekileyo uziva ngathi kunzima, ungaqala ngokunciphisa nje ukutya kwakho iswekile-iziselo ezinencasa, eziyimithombo ephambili yeswekile kwindlela yokutya eseMelika ().

Olu tshintsho lincinci lunokwenza impembelelo enkulu.

Ukufunda ngononophelo iilebheli zesondlo yenye into ekufuneka yenziwe, kuba ngaphezulu kwamagama angama-50 ahlukeneyo eswekile asetyenziswa kwimveliso zokutya. Ukufunda ukuziqaphela linyathelo lokuqala lokunciphisa ukusetyenziswa kwakho.

Ngombulelo, zininzi iindlela zokunciphisa iswekile ngelixa usonwabela ukutya okunencasa kunye nokutya okuxineneyo, ngenxa yoko akufuneki uzive uswelekile.

Ukutya iswekile ezimbalwa kungawunciphisa umngcipheko wesifo seswekile, njengokutya okunotye iziqhamo, imifuno kunye nekofu ngotywala.

Umgca osezantsi

Ubungakanani obugqithisileyo beswekile obudibeneyo bunxulunyaniswe nomngcipheko okhulayo wohlobo lweswekile yesi-2, ngokunokwenzeka ngenxa yeziphumo ezibi kwisibindi kunye nomngcipheko ophezulu wokutyeba kakhulu.

Iswekile yendalo njengaleyo ifunyanwa kwiziqhamo nakwimifuno ayinxulunyaniswa nomngcipheko weswekile- kanti zona iilekese ezingezizo.

Ukongeza ekusebenziseni iswekile, umgangatho wokutya ngokubanzi, ubunzima bomzimba, umgangatho wokulala, ukuzivocavoca kunye nemfuza konke kudlala indima kuphuhliso lwesi sifo.

Ukutya ukutya okunotye iziqhamo, imifuno, amandongomane kunye nekofu, ukusela utywala ngokumodareyitha, ukugcina ubunzima bomzimba obusempilweni kunye nokuzilolonga rhoqo kunokunceda ukunciphisa umngcipheko wohlobo lweswekile 2.

Ezi mveliso ziqulathe isixa esikhulu se-sucrose kunye ne-fructose kwaye zithathwa njengemithombo yeswekile xa isetyenziswa ekuphekeni.

Uninzi lwezinye izinto eziswiti, ezithengiswa njengezo “zendalo”, nazo kufuneka zithathelwe ingqalelo njengeswekile. Oku kubandakanya isiraphu ye-agave, iswekile yekhokhonathi kunye neswekile yommoba, ukubala nje ezimbalwa.

Ke ngoko, kufuneka zityiwe ngokumodareyitha njengazo zonke iishukela ezongeziweyo, ezifanelekileyo zenza ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla ().

Ngelixa iishukela ezongeziweyo zinxibelelene ngamandla nokuphuhliswa kweswekile, iiswekile zendalo ezifumaneka kwiziqhamo ezipheleleyo kunye nemifuno ayinampembelelo efanayo.

Ngaba iilekese ezingezizo ezokwandisa umngcipheko weSwekile?

Izinto eziswiti ezingezizo ezenziweyo zenziwe ngabantu, izinto ezingcamlayo eziswiti ezingenakho ukudityaniswa ngabantu ukuze zifumane amandla. Kananjalo, zibonelela ngobumnandi ngaphandle kweekhalori.

Nangona iilekese ezingezizo ezeswekile azichazanga amanqanaba eswekile yegazi, zisadityaniswa kuphuhliso lwe-insulin yokuxhathisa kunye nohlobo 2 lweswekile ().

Ukusela nje enye inkonkxa yesoda yokutya ngosuku kuye kwayanyaniswa ne-25-67% yomngcipheko owandileyo wohlobo lweswekile yesi-2, xa kuthelekiswa nokusela iswekile yokutya kwaphela (,).

Akucaci ukuba kutheni iilekese ezenziwe ngumntu zonyusa umngcipheko wesifo seswekile, kodwa kukho iintlobo ngeentlobo zeethiyori.

Olunye uluvo kukuba iimveliso ezinencasa eyenziweyo zonyusa iminqweno yokutya okungcamlayo, ekhokelela ekusebenziseni iswekile ephezulu kunye nokuzuza ubunzima, okunyusa umngcipheko wesifo seswekile ().

Olunye uluvo kukuba iilekese ezingezizo ezokwenziwa ziphazamise amandla omzimba wakho wokuhlawula ngokufanelekileyo iikhalori ezisetyenziswe kwiswekile kuba ingqondo yakho idibanisa incasa emnandi kunye neekhalori zero ().

Olunye uphando lufumanise ukuba iilekese ezenziwe ngumntu zinokutshintsha uhlobo kunye nenani leebhaktiriya ezihlala kwikholoni yakho, ezinokuthi zibe negalelo kukunganyamezeli iswekile, ukuzuza ubunzima kunye neswekile ().

Ngelixa kubonakala ngathi kukho unxibelelwano phakathi kwezinto zokuthambisa kunye neswekile, uphando olongezelelekileyo luyafuneka ukuqonda ngqo ukuba zinxulumene njani.

Ngelixa ukutya okuswiti okwenziweyo kunye neziselo zingenayo iswekile kunye neekhalori ezimbalwa kuneeswekile-ezinencasa ezizezinye, zisadityaniswa kuphuhliso lwesifo seswekile. Olunye uphando luyafuneka ukuqonda ukuba kutheni.

Ezinye izinto ezinobungozi kwiSwekile

Ngelixa ukutya iswekile eninzi kunxulunyaniswa nomngcipheko wesifo seswekile, ezinye izinto ziyadlalwa, ezinje:

• Ubunzima bomzimba: Uphando lubonisa ukuba ukutyeba kakhulu yenye yezinto ezinobungozi kuhlobo lwesifo seswekile 2 kodwa ukuphulukana ne-5-10% yesisindo somzimba kunganciphisa umngcipheko ().
• Umthambo: Abantu abaphila ubomi bokuhlala phantse babe semngciphekweni ophindwe kabini wokufumana uhlobo lweswekile xa kuthelekiswa nabo basebenzayo. Imizuzu nje eyi-150 ngeveki yomsebenzi ophakathi unokunciphisa umngcipheko (,).
• Ukutshaya: Ukutshaya i-20 okanye ngaphezulu icuba ngemini ngaphezulu kokuphindaphinda umngcipheko wesifo seswekile, kodwa ukuyeka ukuzisa umngcipheko kuphantse kubuyela esiqhelweni ().
• I-apnea yokulala: I-apnea yokulala, imeko apho ukuphefumla kuphazamiseka ebusuku, yinto ekhethekileyo yomngcipheko wesifo seswekile (,).
• Imfuza: Umngcipheko wokukhula kohlobo lwesibini lweswekile ngama-40% ukuba omnye wabazali bakho unaso kwaye phantse ama-70% ukuba bobabini abazali banayo- ukucebisa ngekhonkco lofuzo ().

Ngelixa ukutya iswekile kunokuchaphazela umngcipheko wesifo seswekile, ikukude kuphela kwento enegalelo. Okunye ukutya, indlela yokuphila kunye nemfuza nazo zidlala indima.

Uyitya njani into yokunciphisa umngcipheko weSifo seSwekile

Ukongeza ekunciphiseni iswekile eyongeziweyo, zininzi ezinye iinguqulelo kwindlela yokutya onokuyenza ukunciphisa umngcipheko wesifo seswekile:

• Landela ukutya okupheleleyo-ukutya: Ukutya okunotye ngamandongomane, iziqhamo, imifuno kunye neenkozo ezipheleleyo kunxulunyaniswe nomngcipheko wesifo seswekile (,,).
• Sela ikofu: Ukusela ikofu kunokunciphisa umngcipheko wohlobo lwesifo seswekile. Ikomityi nganye yemihla ngemihla inxulunyaniswa nomngcipheko ophantsi we-7% wesifo seswekile ().
• Yitya imifuno enamagqabi aluhlaza: Ukutya ukutya okunotye imifuno enamagqabi aluhlaza kunxulunyaniswe nomngcipheko osezantsi we-14% wesifo seswekile ().
• Sela utywala ngokumodareyitha: Ukusetyenziswa gwenxa kotywala - okuchazwe malunga nokusela i-0.5-3.5 yeziselo ngosuku-kunxulunyaniswe nomngcipheko ophantsi wama-30% wesifo seswekile, xa kuthelekiswa nokuyeka ngokupheleleyo okanye ukusela kakhulu ().

Ukuba ukunciphisa ukungenisa iswekile eyongezelelekileyo uziva ngathi kunzima, ungaqala ngokunciphisa nje ukutya kwakho iswekile-iziselo ezinencasa, eziyimithombo ephambili yeswekile kwindlela yokutya eseMelika ().

Olu tshintsho lincinci lunokwenza impembelelo enkulu.

Ukufunda ngononophelo iilebheli zesondlo yenye into ekufuneka yenziwe, kuba ngaphezulu kwamagama angama-50 ahlukeneyo eswekile asetyenziswa kwimveliso zokutya. Ukufunda ukuziqaphela linyathelo lokuqala lokunciphisa ukusetyenziswa kwakho.

Ngombulelo, zininzi iindlela zokunciphisa iswekile ngelixa usonwabela ukutya okunencasa kunye nokutya okuxineneyo, ngenxa yoko akufuneki uzive uswelekile.

Ukutya iswekile ezimbalwa kungawunciphisa umngcipheko wesifo seswekile, njengokutya okunotye iziqhamo, imifuno kunye nekofu ngotywala.

Umgca osezantsi

Ubungakanani obugqithisileyo beswekile obudibeneyo bunxulunyaniswe nomngcipheko okhulayo wohlobo lweswekile yesi-2, ngokunokwenzeka ngenxa yeziphumo ezibi kwisibindi kunye nomngcipheko ophezulu wokutyeba kakhulu.

Iswekile yendalo njengaleyo ifunyanwa kwiziqhamo nakwimifuno ayinxulunyaniswa nomngcipheko weswekile- kanti zona iilekese ezingezizo.

Ukongeza ekusebenziseni iswekile, umgangatho wokutya ngokubanzi, ubunzima bomzimba, umgangatho wokulala, ukuzivocavoca kunye nemfuza konke kudlala indima kuphuhliso lwesi sifo.

Ukutya ukutya okunotye iziqhamo, imifuno, amandongomane kunye nekofu, ukusela utywala ngokumodareyitha, ukugcina ubunzima bomzimba obusempilweni kunye nokuzilolonga rhoqo kunokunceda ukunciphisa umngcipheko wohlobo lweswekile 2.