Isidlo esifanelekileyo sePrediabetes

Umxholo

• Ukutya kudibana njani ne-prediabetes
• Ukutya okunempilo
• Jonga ii-carbs ngesalathiso se-glycemic
• Ulawulo lwesahlulo
• Ukutya ukutya okunotyebileyo
• Sika iziselo ezineswekile
• Sela utywala ngobungcathu
• Yitya inyama engatyebanga
• Ukusela amanzi amaninzi
• Ukuzivocavoca kunye nokutya kuhamba kunye
• Ukwaphula ikhonkco le-prediabetes

Yintoni i-prediabetes?

Ukuxilongwa kwangaphambili kwesifo seswekile kunokothusa. Le meko iphawulwa siswekile yegazi ephezulu ngokungaqhelekanga (iswekile) rhoqo ngenxa yokuxhathisa kwe-insulin. Le yimeko apho umzimba ungasebenzisi i-insulin ngokufanelekileyo. Idla ngokuba sisandulela kudidi 2 lweswekile.

Ngokwe-Mayo Clinic, abantu abanesifo seswekile basemngciphekweni okhulayo wokuba nohlobo lwesibini lweswekile. Xa unesifo seswekile, usenokuba semngciphekweni wokuhlaselwa sisifo sentliziyo.

Nangona kunjalo, ukuxilongwa kwesifo seswekile akuthethi ukuba uya kufumana ngokuqinisekileyo uhlobo lweswekile yesi-2. Isitshixo kukungenelela kwangethuba - ukufumana iswekile egazini lakho kuluhlu lweepreiabetes. Indlela otya ngayo ibalulekile, kwaye kufuneka wazi uhlobo olululo lokutya oza kukutya.

Ukutya kudibana njani ne-prediabetes

Zininzi izinto ezonyusa umngcipheko we-prediabetes. Imfuza ingadlala indima, ngakumbi ukuba isifo seswekile sibaleka kusapho lwakho. Nangona kunjalo, ezinye izinto zidlala indima enkulu kuphuhliso lwezifo. Ukungasebenzi kunye nokutyeba kakhulu zezinye izinto ezinokubangela umngcipheko.

Kwii-prediabetes, iswekile ekutyeni iqala ukwanda kwigazi lakho kuba i-insulin ayinakukuhambisa ngokulula kwiiseli zakho.

Abantu bacinga nge-carbohydrate njengoyena nobangela we-prediabetes, kodwa inani kunye nohlobo lweecarbohydrate ezisetyenzisiweyo kwisidlo yile nto ichaphazela iswekile yegazi. Ukutya okuzaliswe ziicarbohydrate ezihlaziyiweyo nezicutshungulwayo ezetyisa ngokukhawuleza kunokubangela i-spikes ephezulu kwiswekile yegazi.

Kubantu abaninzi abane-prediabetes, umzimba unexesha elinzima lokunciphisa amanqanaba eswekile yegazi emva kokutya. Ukuphepha i-spikes yegazi ngokubukela i-carbohydrate yakho yokutya kunokukunceda.

Xa usitya iikhalori ezingaphezulu komzimba wakho, zigcinwa njengamafutha. Oku kunokubangela ukuba utyebe. Amafutha omzimba, ngakumbi ajikeleze isisu, adibene ne-insulin. Oku kuchaza ukuba kutheni abantu abaninzi abane-prediabetes benokutyeba kakhulu.

Ukutya okunempilo

Awunakho ukulawula yonke imingcipheko ye-prediabetes, kodwa ezinye zinokuncitshiswa. Utshintsho kwindlela yokuphila lunokukunceda ugcine amanqanaba eswekile egazi kwaye uhlale ngaphakathi kuluhlu olusempilweni.

Jonga ii-carbs ngesalathiso se-glycemic

Isalathiso se-glycemic (GI) sisixhobo onokuthi usisebenzise ukumisela indlela ukutya okuthile okunokuchaphazela ngayo iswekile yegazi lakho.

Ukutya okuphezulu kwi-GI kuya kuphakamisa iswekile yegazi lakho ngokukhawuleza. Ukutya okubekwe kwinqanaba eliphantsi kwisikali kunempembelelo encinci kwityhubhu yakho yeswekile egazini. Ukutya ngefayibha ephezulu kusezantsi kwi-GI. Ukutya okucutshungulwayo, okusulungekisiweyo, kunye nokushiyeka kwefayibha kunye nezondlo kubhalisa phezulu kwi-GI.

Amanqwanqwa e-carbohydrate acocekileyo aphakamileyo kwi-GI. Ezi ziimveliso eziziinkozo ezetyisa ngokukhawuleza esiswini sakho. Imizekelo sisonka esimhlophe, iitapile zerusset, kunye nerayisi emhlophe, kunye nesoda kunye nejusi. Nciphisa oku kutya xa kunokwenzeka ukuba une-prediabetes.

Ukutya okuphakathi kwinqanaba kwi-GI kulungile ukutya. Imizekelo ibandakanya isonka sengqolowa kunye nerayisi emdaka. Okwangoku, azilungile njengokutya okumgangatho ophantsi kwi-GI.

Ukutya okuphantsi kwi-GI kokona kulungileyo kwiswekile yegazi lakho. Faka ezi zinto zilandelayo kwisidlo sakho:

• i-oats-cut-oats (hayi i-oatmeal yangoko)
• ngamatye emhlabeni isonka sengqolowa
• imifuno engeyiyo eyokutshisa, efana neminqathe kunye nemifuno yasendle
• iimbotyi
• ibhatata
• umbona
• ipasta (ngokukhethekileyo ingqolowa)

Iilebheli zokutya nezesondlo azibonisi i-GI yento enikiweyo. Endaweni yoko yenza umxholo wefayibha odweliswe kwileyibhile ukunceda ukumisela inqanaba lokutya le-GI.

Khumbula ukunciphisa ukutya okunamafutha ukunciphisa umngcipheko wokuba ne-cholesterol ephezulu kunye nesifo sentliziyo, kunye ne-prediabetes.

Ukutya ukutya okuxutyiweyo yindlela entle yokunciphisa ukutya okunikiweyo kwe-GI. Umzekelo, ukuba ucwangcisa ukutya irayisi emhlophe, yongeza imifuno kunye nenkukhu ukunciphisa ukucola kokutya kunye nokunciphisa iipikisi.

Ulawulo lwesahlulo

Ulawulo lwesahlulo esilungileyo sinokugcina ukutya kwakho kwi-GI esezantsi. Oku kuthetha ukuba unciphisa inani lokutya okutyayo. Rhoqo, izahlulo eUnited States zinkulu kakhulu kunokuba zinikezelwe ngobungakanani benkonzo. I-bagel ekhonza ubungakanani ihlala isisiqingatha, ukanti abantu abaninzi bayayitya yonke i-bagel.

Iilebheli zokutya zinokukunceda ubone ukuba utya kangakanani. Ileyibhile iya kudwelisa iikhalori, amanqatha, iikhabhohayidrethi, kunye nolunye ulwazi lokondla kwinkonzo ethile.

Ukuba utya ngaphezulu kokudweliswa kokutya, kubalulekile ukuba uqonde ukuba oko kuya kuchaphazela njani ixabiso lesondlo. Ukutya kunokuba neegrem ezingama-20 ze-carbohydrate kunye neekhalori ezili-150 ngokutya. Kodwa ukuba unee-servings ezimbini, utye i-40 gram ye-carbohydrate kunye neekhalori ezingama-300.

Ukuphelisa iicarbohydrate ngokupheleleyo akuyomfuneko. Uphando olutshanje lubonise ukuba ukutya okuncinci kwe-carb (ngaphantsi kweepesenti ezingama-40 ze-carbs) kudibaniswa nokunyuka komngcipheko wokufa kwabantu njengokutya okuphezulu kwe-carbohydrate (ngaphezu kwama-70% e-carbs).

Olu phononongo luqaphele umngcipheko omncinci oqwalaselweyo xa usitya i-50 ukuya kwiipesenti ezingama-55 zeecarbohydrate ngosuku. Kwindlela yokutya ekwiikhalori ezili-1600, oku kungalingana ne-200 yeecarbohydrate mihla le. Ukusasaza ukutya ngokulinganayo yonke imihla yeyona nto ilungileyo.

Oku kuhambelana namaZiko ezeMpilo kaZwelonke kunye nesincomo seMayo Clinic se-45 ukuya kwi-65 ipesenti yeekhalori ezivela kwiicarbohydrate mihla le. Iimfuno zomntu ngamnye ze-carbohydrate ziya kwahluka ngokujonga isiqu somntu kunye nenqanaba lomsebenzi.

Ukuthetha kwisazi malunga nokutya malunga neemfuno ezithile kuyacetyiswa.

Enye yeendlela ezilungileyo zokulawula izahlulo kukutya ukutya okunengqondo. Yitya xa ulambile. Yima xa uhluthi. Hlala, utye kancinci. Gxila kukutya nakwiincasa.

Ukutya ukutya okunotyebileyo

Ifayibha ibonelela ngezibonelelo ezininzi. Kukunceda uzive ugcwele, ixesha elide. Ifayibha yongeza isambuku ekutyeni kwakho, isenza ukuba kube lula ukudlula.

Ukutya ukutya okune-fiber kunokubangela ukuba ungabinakho ukutya kakhulu. Ziyakunceda ukunqanda "ukungqubana" okunokuvela ngokutya ukutya okuneswekile eninzi. Ezi ntlobo zokutya zihlala zikunika amandla amakhulu, kodwa zikwenza uzive udiniwe kwakamsinya emva koko.

Imizekelo yokutya okunesinga eliphezulu ibandakanya:

• iimbotyi nemidumba
• iziqhamo kunye nemifuno enesikhumba esidliwayo
• isonka esipheleleyo
• iinkozo ezipheleleyo, ezifana nequinoa okanye irhasi
• ukutya okuziinkozo
• ipasta yengqolowa iphela

Sika iziselo ezineswekile

Inye, i-ounce eli-12 linakho isoda inokuqulatha iigram ezingama-45 zeecarbohydrate. Elo nani linconyelwa i-carbohydrate ekhonza isidlo sabasetyhini abanesifo seswekile.

Iisoda ezineswekile zinika kuphela iikhalori ezingenanto eziguqula ukwetyisa iikhabhohayidrethi ngokukhawuleza. Amanzi lukhetho olungcono lokuphelisa unxano lwakho.

Sela utywala ngobungcathu

Ukumodareyitha ngumgaqo osempilweni onokuphila ngawo kwiimeko ezininzi. Ukusela utywala akunjalo. Zininzi iziselo ezinxilisayo. Ezinye ii-cocktails zinokuqulatha amanqanaba eswekile aphezulu anokuchaphazela iswekile yegazi lakho.

Ngokwabafazi, abasetyhini kufuneka basele into enye ngosuku, ngelixa amadoda kufuneka azilinganisele ngaphezulu kweziselo ezimbini ngosuku.

Ukuhanjiswa kotywala kunxulumene nokubuyela kulawulo lwesahlulo. Oku kulandelayo yimilinganiselo yesiselo esinye:

• Ibhotile ye-1 yebhiya (i-ounces ezili-12 zamanzi)
• 1 iglasi yewayini (ii-ounces ezi-5 zamanzi)
• 1 ifoto yemimoya edibeneyo, njenge-gin, i-vodka, okanye i-whisky (1.5 i-ounces fluid)

Gcina isiselo sakho silula kangangoko. Gwema ukongeza iijusi ezineswekile okanye ii-liqueurs. Gcina iglasi yamanzi kufutshane onokuthi usele kuyo ukukhusela ukuphelelwa ngamanzi emzimbeni.

Yitya inyama engatyebanga

Inyama ayinazo iicarbohydrate, kodwa inokuba ngumthombo obalulekileyo wamafutha agcweleyo kukutya kwakho. Ukutya inyama eninzi enamafutha kunokukhokelela kumanqanaba aphezulu e-cholesterol.

Ukuba unesifo seswekile, ukutya okunamafutha agcweleyo kunye nokuhambisa amafutha kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Kuyacetyiswa ukuba uphephe ukusikwa kwenyama ngamafutha abonakalayo okanye ulusu.

Khetha imithombo yeprotheni efana nale ilandelayo:

• inkukhu ngaphandle kolusu
• iqanda elibambeleyo okanye abamhlophe beqanda
• iimbotyi nemidumba
• Iimveliso zesoya, ezinje nge tofu kunye ne tempeh
• iintlanzi, ezinjenge-cod, i-flounder, i-haddock, i-halibut, ityhuna, okanye i-trout
• inyama yenkomo ecekeceke, enje nge-flank steak, umhlaba ojikelezayo, ithenda, kunye ne-roast ngamafutha asikiweyo
• i-shellfish, enje nge crab, lobster, shrimp okanye scallops
• turkey ngaphandle kolusu
• ioyile yamaGrike ephantsi

Ukucutshungulwa kakhulu kwenyama ine-0 ukuya kwi-1 gram yamafutha kunye neekhalori ezingama-35 ngeoyunun. Ukukhetha inyama enamafutha aphezulu, njengee-spareribs, kunokuba ngaphezulu kwe-7 gram yamafutha kunye neekhalori ezili-100 ngeoyunce.

Ukusela amanzi amaninzi

Amanzi yinxalenye ebalulekileyo yako nakuphi na ukutya okusempilweni. Sela amanzi aneleyo suku ngalunye ukuze ungabikho emzimbeni. Ukuba unesifo seswekile, amanzi yenye indlela esempilweni kuneesoda ezineswekile, iijusi kunye neziselo zamandla.

Inani lamanzi ekufuneka usele yonke imihla lixhomekeke kubukhulu bomzimba wakho, inqanaba lomsebenzi, kunye nemozulu ohlala kuyo.

Unokumisela ukuba usela amanzi aneleyo ngokujonga umthamo womchamo xa usiya. Yenza inqaku lombala. Umchamo wakho kufuneka ube mthubi tyheli.

Ukuzivocavoca kunye nokutya kuhamba kunye

Ukuzilolonga kuyinxalenye yobomi obusempilweni. Kubaluleke ngokukodwa kwabo bane-prediabetes.

Ukunqongophala kokusebenza komzimba kunxulunyaniswe nokunyusa ukunganyangeki kwe-insulin, ngokweZiko leSizwe leSwekile kunye neDigestive kunye neZifo zeNtso (NIDDK). Ukuzivocavoca kubangela ukuba izihlunu zisebenzise iswekile yamandla, kwaye zenze ukuba iiseli zisebenze ngokufanelekileyo nge-insulin.

I-NIDDK icebisa ukusebenzisa iintsuku ezi-5 ngeveki ubuncinci imizuzu engama-30. Ukuzilolonga akufuneki kube nzima okanye kube nzima kakhulu. Ukuhamba, ukudanisa, ukukhwela ibhayisekile, ukwenza iklasi yokuzilolonga, okanye ukufumana omnye umsebenzi owonwabileyo yimizekelo yomzimba.

Ukwaphula ikhonkco le-prediabetes

Uqikelelo lokuba izigidi ezingama-84 zabantu abadala base-U.S. Banesifo seswekile. Mhlawumbi nangakumbi malunga nokuba iipesenti ezingama-90 abazi ukuba banayo le meko.

Ungenelelo kwangoko kwezonyango lubalulekile ukuze ubambe imeko ngaphambi kokuba ijike ibe luhlobo lwesibini lweswekile. Ukuba ufunyaniswe unesifo seswekile, wena nogqirha wakho ninokuphuhlisa isicwangciso sokutya esiza kunceda.