Iti kunye neswekile: Izibonelelo, iingozi, kunye neendidi zokuzama

Umxholo

• Iti iluchaphazela njani ulawulo lweswekile?
• Eyona iti ilungileyo kubantu abanesifo seswekile
• Iti eluhlaza
• Iti emnyama
• Iti yeHibiscus
• Iti yesinamon
• Iti yeTurmeric
• Iti yebhalsam yelamuni
• Iti ye-Chamomile
• Imingcipheko enokubakho enxulumene nokutya iti kubantu abanesifo seswekile
• Umgca wezantsi

Zininzi iintlobo zeti onokukhetha kuzo, ezinye zazo zibonelela ngezibonelelo zezempilo ezizodwa.

Iitayi ezithile zinokuba luncedo ngakumbi kubantu abanesifo seswekile kwaye zincede ekukhuthazeni ukulawulwa kweswekile yegazi, ukunciphisa ukudumba, kunye nokwenza ngcono ubuntununtunu be-insulin-zonke ezo zibalulekile kulawulo lweswekile.

Eli nqaku lichaza izibonelelo zeti kubantu abanesifo seswekile, ludwelisa ezona tea zilungileyo zokusela kulawulo lweswekile, kwaye ichaza indlela yokonwabela iti ngendlela esempilweni nekhuselekileyo.

Iti iluchaphazela njani ulawulo lweswekile?

Ityiwa ngaphezulu kwesibini esithathwini sabemi behlabathi, iti sesinye sezona ziselo zidumileyo emhlabeni ().

Zininzi iintlobo zeti, kubandakanya iti eyinyani eyenziwe ngamagqabi UCamellia sinensis Isityalo, kubandakanya iti emnyama, eluhlaza, kunye ne-oolong, kunye neti ye-herbal, enje ngepepermint kunye ne-chamomile tea ().

Zombini iti eziyinyani kunye namayeza e-herbal adityaniswa nezibonelelo ezahlukeneyo zempilo ngenxa yezityalo ezinamandla eziqulathe zona, kwaye uphando lubonakalisile ukuba ezinye iti zineempawu eziluncedo ngakumbi kubantu abanesifo seswekile.

Isifo seswekile liqela leemeko ezibonakaliswa ngamanqanaba eswekile egazi ngokungapheliyo ngenxa yokufihlakala okungonelanga kwegazi-elilawula iswekile egazini i-insulin, ukunciphisa ubuntununtunu kwi-insulin, okanye zombini ().

Kubantu abanesifo seswekile, ukulawulwa kweswekile egazini kubalulekile, kwaye ukukhetha ukutya kunye neziselo ezenza ukuba ulawulo lweswekile esempilweni kubalulekile.

Ukukhetha iziselo ezingena khalori okanye ezesezantsi kakhulu ezifana noti engenaswekile kwiziselo ezineswekile ezinje ngesoda kunye neziselo ezinencasa zekofu yeyona ndlela ilungileyo yokwenza ulawulo lweswekile.

Ngapha koko, ezinye iintlobo zeti ziqulathe iikhompawundi zezityalo ezilwa nomonakalo weselula kunye nokunciphisa ukudumba kunye namanqanaba eswekile yegazi, nto leyo ebenza babe lukhetho olukhulu kubantu abanesifo seswekile ().

Ngaphezu koko, ukusela iti engenaswekile kunokunceda ukugcina umzimba wakho unamanzi amaninzi. Ukuhlala ngokufanelekileyo ngamanzi kubalulekile kuyo yonke inkqubo yomzimba, kubandakanya nolawulo lweswekile yegazi.

Ngapha koko, uphando lubonisa ukuba ukomiswa komzimba emzimbeni kunxulunyaniswa namazinga aphezulu eswekile yegazi kubantu abanesifo seswekile, eqaqambisa ukubaluleka kokutya rhoqo ulwelo ().

Iitayi ezithile zinemixube enokunceda ekuphuculeni ulawulo lweswekile. Kwaye, ukusela iti kunokukunceda uhlale uhlaziyekile, nto leyo ibalulekileyo kulawulo lweswekile esempilweni.

Eyona iti ilungileyo kubantu abanesifo seswekile

Uphando lubonakalisile ukuba ezinye iti zinokuchasana nokudumba, ukuthoba iswekile egazini, kunye neepropathi ezenza ukuba i-insulin ivuseleleke, nto leyo ibenza bakhethe kakuhle kulawulo lweswekile.

Ezi teyi zilandelayo zezona zikhetho zibalaseleyo kubantu abanesifo seswekile.

Iti eluhlaza

Iti eluhlaza inika uninzi lwezibonelelo zezempilo, ezinye zazo ziluncedo ngakumbi kwabo banesifo seswekile. Umzekelo, ukusela iti eluhlaza kunokunceda ukunciphisa ukonakala kweselula, ukunciphisa ukudumba, kunye nokwenza nolawulo lweswekile yegazi ().

Eminye yemixube ekwiti eluhlaza, kubandakanya epigallocatechin gallate (EGCG), ibonakalisiwe ukukhuthaza ukufunxwa kweswekile kwiiseli zemithambo, ke ngoko kunciphisa amanqanaba eswekile yegazi ().

Uphengululo lwezifundo ezili-17 ezibandakanya abantu abayi-1,133 abanesifo seswekile ngaphandle kwesifo seswekile bafumanisa ukuba ukutya iti eluhlaza kunciphise amanqanaba eswekile yegazi kunye ne-hemoglobin A1c (HbA1c), uphawu lokulawula iswekile yegazi yexesha elide ().

Ngaphezulu, izifundo zibonisa ukuba ukusela iti eluhlaza kunokunceda ukunciphisa amathuba okuphuhliswa kweswekile kwindawo yokuqala ().

Qaphela ukuba ezi zifundo ngokubanzi zicebisa ukusela iikomityi ezi-3-4 zeti eluhlaza ngosuku ukuvuna izibonelelo ezichazwe apha ngasentla.

Iti emnyama

Iti emnyama iqulethe izithako ezinamandla zezityalo, kubandakanya iiflavins kunye neearubigins, ezinento yokulwa nokudumba, i-antioxidant, kunye neepropathi zokunciphisa iswekile egazini ().

Uphononongo lweentonga lubonisa ukuba iti emnyama iphazamisa ukufunxwa kwe carb ngokucinezela ii-enzymes ezithile kwaye inokunceda ukugcina amanqanaba eswekile egazini ().

Isifundo kubantu abangama-24, abanye babo babene-prediabetes, babonisa ukuba ukusela iziselo ezimnyama zeti kunye nesiselo esinoshukela kwehle kakhulu amanqanaba eswekile yegazi, xa kuthelekiswa neqela lolawulo ().

Olunye uphononongo lweempuku lucebise ukuba iti emnyama inokuthi ikuncede ukukhuthaza ukugcinwa kwe-insulin esempilweni ngokukhusela iiseli ezifihla i-insulin zepancreas ().

Izifundo zoluntu zibonise izibonelelo ngokunjalo, kodwa indlela yokusebenza ayicacanga ().

Njengoko kunjalo ngeti eluhlaza, izifundo ezenziwa ngeti emnyama ngokubanzi zicebisa ukusela iikomityi ezi-3-4 ngemini ukuze zivune izibonelelo ezibonakalayo.

Iti yeHibiscus

Iti ye-Hibiscus, ekwabizwa ngokuba yiti emuncu, itayi enemibala eqaqambileyo, iti eyenziwe ngeetafile ze IHibiscus sabdariffa isityalo.

I-Hibiscus petals iqulethe iindidi ze-polyphenol antioxidants, kubandakanya i-asidi ye-organic kunye ne-anthocyanins, enika iti ye-hibiscus umbala wayo oqaqambileyo we-ruby ().

Ukutya iti ye-hibiscus kuye kwaboniswa ukuba kuneempembelelo ezininzi kwimpilo, ukusukela kumgangatho wokunciphisa uxinzelelo lwegazi ukunciphisa ukudumba.

Uxinzelelo lwegazi oluphezulu luqhelekile kubantu abanesifo seswekile. Ngapha koko, kuqikelelwa ukuba ngaphezulu kwama-73% abantu baseMelika abanesifo seswekile nabo banegazi eliphezulu (,,).

Ukusela iti ye-hibiscus kunokunceda abo banesifo seswekile ukulawula amanqanaba oxinzelelo lwegazi.

Olunye uphononongo kubantu abangama-60 abanesifo seswekile lubonise ukuba abo basele ii-ounces eziyi-240 (240 mL) yeti ye-hibiscus kabini ngemini kwinyanga e-1 bafumana ukuncipha okubonakalayo kuxinzelelo lwegazi lwe-systolic (inani eliphezulu lokufundwa koxinzelelo lwegazi), xa kuthelekiswa neti emnyama ()

Ukongeza, uphononongo lubonisa ukuba i-hibiscus inokunceda ukunciphisa ukunganyangeki kwe-insulin (,,,).

Qaphela ukuba iti ye-hibiscus inokusebenzisana noxinzelelo lwegazi iyeza i-hydrochlorothiazide, ichiza elenziwa ngokuchaphazeleka ngokuchaneka kwabo banexinzelelo lwegazi.

Iti yesinamon

ICinnamon sisiqholo esithandwayo esixele iipropathi ezichasene nesifo seswekile.

Abantu abaninzi bathatha izongezo zesinamon ezixineneyo ukunceda ukunciphisa amanqanaba eswekile yegazi, kodwa izifundo zibonisa ukuba ukusela ikomityi yeti yesinamon kunokuba nezibonelelo ngokunjalo.

Isifundo kubantu abadala abangama-30 abanamanqanaba aqhelekileyo eswekile yegazi abonise ukuba ukusela ii-ounces eziyi-3.5 (100 mL) yetiye yesinamon ngaphambi kokufaka isisombululo seswekile kukhokelele ekunciphiseni amanqanaba eswekile yegazi, xa kuthelekiswa neqela lolawulo ().

Olunye uphononongo lwakutsha nje lubonise ukuba ukuthatha iigrama ezi-6 zesinamoni yokuncedwa imihla ngemihla kangangeentsuku ezingama-40 kunciphise amanqanaba eswekile yaphambi kokutya kubantu abadala abasempilweni ().

Zininzi iindlela apho isinamon inokunceda ukunciphisa amanqanaba eswekile esegazini, kubandakanya nokucothisa ukukhutshwa kweswekile egazini, ukuphucula ukuthathwa kweswekile yeselfowuni, kunye nokukhuthaza ubuntununtunu be-insulin ().

Nangona kunjalo, uphononongo luka-2013 lufumanise ukuba nangona isinamon inokunceda kakhulu amanqanaba eswekile yegazi kunye namanqanaba eepidid, kubonakala ngathi ayisebenzi ekulawuleni umyinge weswekile yegazi okanye iHbA1C ().

Uphando olungakumbi lomntu luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla kwiziphumo zesinamoni kumanqanaba eswekile yegazi.

Iti yeTurmeric

I-Turmeric sisipayisi seorenji esidlamkileyo esaziwa kakuhle ngeempawu zayo ezinamandla zokulwa ne-antioxidant kunye ne-anti-inflammatory. ICurcumin, eyona nto iphambili esebenzayo kwi-turmeric, ifundelwe iipropathi zayo zokunciphisa iswekile egazini.

Izifundo zicebisa ukuba i-curcumin inokukhuthaza amanqanaba eswekile esempilweni ngokuphucula ubuntununtunu be-insulin kunye nokwandisa ukuthathwa kweswekile kwizicwili ().

Uphengululo lwe2020 lwezifundo zabantu nakwizilwanyana lufumanise ukuba ukutya i-curcumin kunxulunyaniswa neswekile yegazi kunye nenqanaba legazi lipid ().

Ngapha koko, uphononongo luqaphele ukuba ukutya i-curcumin kunokunceda ukunciphisa ukonakala kweselula, ukunciphisa amanqanaba eepro-ukudumba, kunye nokuphucula ukusebenza kwezintso ().

Iti ye-Turmeric inokwenziwa ekhaya kusetyenziswa i-turmeric powder okanye ithengwe kwiivenkile zokutya ezempilo.

Kufuneka kuqatshelwe ukuba i-piperine, eyona nto iphambili yepelepele emnyama, inyusa kakhulu i-curcumin bioavailability, ke musa ukulibala ukongeza ukufafaza ipepile emnyama kwiti yakho ye-turmeric ngenzuzo ephezulu ().

Iti yebhalsam yelamuni

I-Lemon balm ngumfuno othobisayo oyinxalenye yosapho lwe-mint. Inomphunga oqaqambileyo welemon kwaye ithandwa kakhulu njengeti yemifuno.

Uphando lubonisa ukuba i-oyile yamafutha aqholiweyo afunekayo anokunceda ekuvuseleleni ukuthatha i-glucose kwaye kuthintele ukuhlanganiswa kweglucose emzimbeni, kukhokelela ekunciphiseni kwinqanaba leswekile yegazi ().

Isifundo kubantu abangama-62 abanesifo seswekile sesi-2 safumanisa ukuba ukuthatha i-700-mg ye-balm ye-balm ikhupha iicapsule yonke imihla kwiiveki ezili-12 kunciphise ukuzila ukutya iswekile, HbA1c, uxinzelelo lwegazi, amanqanaba e-triglyceride, kunye neempawu zokukrala, xa kuthelekiswa neqela le-placebo ().

Nangona ezi ziphumo zithembisa, akucaci nokuba ukusela iti yebhalsam lemon kuya kuba nefuthe elifanayo kumanqanaba eswekile yegazi.

Iti ye-Chamomile

Iti ye-Chamomile inxulunyaniswe nenani lezibonelelo zezempilo, kubandakanya ukukhuthaza ukumiselwa kweswekile esempilweni.

Isifundo kubantu abangama-64 abanesifo seswekile bafumanisa ukuba abathathi-nxaxheba abasela ii-ounces ezi-5 (150 ml) zeti ye-chamomile eyenziwe nge-3 gram ye-chamomile kathathu ngemini emva kokutya iiveki ezisibhozo bafumana ukuncipha okukhulu kumanqanaba e-HbA1c kunye ne-insulin, xa kuthelekiswa neqela lolawulo ().

Iti ye-Chamomile ayinamandla okuphucula iswekile yegazi kuphela kodwa inokunceda ukukhusela uxinzelelo lwe-oxidative, ukungalingani okunokubangela iingxaki ezinxulumene neswekile.

Isifundo esifanayo esikhankanywe apha ngasentla sifumanise ukuba abathathi-nxaxheba abasela iti ye-chamomile banokunyuka okubonakalayo kumanqanaba e-antioxidant, kubandakanya ne-glutathione peroxidase, eyona antioxidant inceda ekulweni noxinzelelo lwe-oxidative ().

Iti eluhlaza, iti emnyama, iti ye-hibiscus, kunye netiye ye-chamomile, kunye nesinamon, i-turmeric, kunye ne-lemon balm, zonke zibonisiwe zineempawu ezichaseneyo nesifo seswekile kwaye zinokuba lukhetho lwesiselo esinobuqili kubantu abanesifo seswekile.

Imingcipheko enokubakho enxulumene nokutya iti kubantu abanesifo seswekile

Ngelixa iintlobo zeeyi zinokuphucula impilo kubantu abanesifo seswekile, kubalulekile ukuba batye iti ngendlela ekhuthaza ukulawulwa kweswekile esempilweni.

Abantu abaninzi bayathanda ukuyithambisa iti yabo iswekile okanye ubusi ukuphucula incasa.

Ngelixa ukusela isiselo esinencasa eswiti ngamanye amaxesha kungenakulindeleka ukuba kuchaphazele kakhulu amanqanaba eswekile yegazi, ukukhetha iti engenaswekile lolona khetho lufanelekileyo kubantu abanesifo seswekile.

Kungenxa yokuba iswekile eyongeziweyo, ngakumbi ngohlobo lweziselo ezinencasa, ibangela amanqanaba eswekile yegazi ukuba anyuke, oko kungakhokelela kulawulo lweswekile egazini ekuhambeni kwexesha ().

Ukutya okuphezulu kwiswekile eyongeziweyo kunokukhokelela nakwezinye iziphumo ezibi zempilo, ezinje ngokufumana ubunzima kunye nokunyusa uxinzelelo lwegazi (,).

Ukusela iti engenaswekile kulungele impilo yomntu wonke, ngakumbi abo banolawulo oluguqulweyo lweswekile yegazi. Ukuba ufuna ukongeza incasa kwiti yakho ngaphandle kokongeza iswekile, zama ukucudisa ilamuni okanye idash yesinamon.

Ukongeza, gcina iliso ushukela ongezelelweyo kwisithako kunye neelebheli zenyani yesondlo xa uthenga iimveliso zeti yangaphambi kwebhotile.

Enye into ekufuneka uyigcine engqondweni xa uthenga iti efanelekileyo yeswekile kukuba ezinye iti zemifuno zinokuphazamisa amayeza aqhelekileyo asetyenziselwa ukunyanga isifo seswekile.

Umzekelo, i-aloe vera, i-rooibos, i-peckly pear, i-Gymnema sylvestre, kunye ne-fenugreek zezinye zezityalo ezikhoyo kwifomu yeti ezinokuthi zinxibelelane namayeza aqhelekileyo eswekile njenge-metformin kunye ne-glyburide (,, 33).

Ngenxa yokuba amayeza amaninzi anokubanakho ukunxibelelana namayeza ahlukeneyo, kubalulekile ukuba uthethe nomboneleli wakho wezempilo ngaphambi kokuba uthathe izongezo zemifuno okanye usele iti entsha yemifuno.

Iitayi ezithile zinokunxibelelana namayeza eswekile, ke kubalulekile ukuba uqhagamshelane nomboneleli wakho wezempilo ngaphambi kokuba ungeze nayiphi na iti entsha ekutyeni kwakho. Khetha iti engenaswekile nanini na kunokwenzeka ukuze ukwandise ulawulo lweswekile yegazi kunye nokukhusela impilo iyonke.

Umgca wezantsi

Iitayi ezithile zinezinto ezinamandla ezinokunceda abantu abanesifo seswekile.

Uphando lubonisa ukuba iti eluhlaza, iti turmeric, iti ye-hibiscus, iti yesinamon, iti yebhalsam yelamuni, iti ye-chamomile, kunye neti emnyama inokunika iziphumo ezinomdla zesifo seswekile, zibenze bakhethe kakuhle abantu abanesifo seswekile.

Nangona kunjalo, kubalulekile ukuba ukhethe iziselo zeti ezingenashukela xa kunokwenzeka kwaye uhlale ujonga umboneleli wakho wezempilo ngaphambi kokuba ungenise iti entsha yemifuno kukutya kwakho.