Uhlobo lwe-2 lweSwekile kunye nokutya: Oko Ufanele Ukwazi

Umxholo

• Khetha i-carbs yakho yokugaya ngokukhawuleza ngononophelo
• Khetha yonke imveliso ye-carbohydrate yengqolowa
• Khetha imithombo yeprotein yezilwanyana ezinamafutha asezantsi kunye namafutha asempilweni
• Nyusa iziqhamo zakho kunye nokutya kwemifuno
• Cwangcisa ixesha lakho lokutya
• Into onokuyenza ngoku

Kutheni le nto ukutya kwam kubalulekile?

Ayikho imfihlo yokuba ukutya kubalulekile ekulawuleni uhlobo lwe-2 yeswekile. Nangona kungekho kubungakanani obufanayo-konke ukutya ekulawuleni isifo sikashukela, ukhetho oluthile lokutya kufuneka lusebenze njengesiseko sesicwangciso sakho sokutya. Isicwangciso sakho sokutya kufuneka sisebenze nomzimba wakho- hayi ngokuchasene nayo-ke kubalulekile ukuba ukutya okutyayo kunganyusi amanqanaba eswekile yegazi phezulu.

Ngokwe-American Diabetes Association, uluhlu oluqhelekileyo lweswekile kubantu abanesifo seswekile luphakathi kwama-80 ukuya kuma-130 mg / dL ngaphambi kokutya. Kuya kuba ngaphantsi kwe-180 mg / dL malunga neeyure ezimbini emva kokuba uqale ukutya. Ugqirha wakho uya kukubonelela ngamaxabiso eswekile egazi lomntu.

Qhubeka ufunda ukuze ufunde ngakumbi malunga nokuba into oyityayo ingayichaphazela njani iswekile esegazini lakho, kunye nokutya onokufuna ukukuthwala kwivenkile yokutya okanye uphume kwindawo yakho.

Khetha i-carbs yakho yokugaya ngokukhawuleza ngononophelo

Xa umntu onesifo seswekile eneswekile esezantsi yegazi (hypoglycemia), icephe leswekile okanye ubusi lunokunceda ukuphakamisa amanqanaba eswekile. Nangona kunjalo, iswekile ihlala ithathwa njenge-nemesis yesifo seswekile ngenxa yokuba inokuthi ikhawuleze kangakanani ukujonga amanqanaba eglucose xa ityiwa yodwa.

Ukuba unesifo seswekile, kuya kufuneka ujonge ukutya kwakho ukutya okunesalathiso se-glycemic index (GI). I-GI ilinganisa ukuba ngokukhawuleza ukutya okuthile kuphakamisa iswekile yegazi. Oko kutya kunye ne-GI ephezulu kunokubangela ukungafuneki okungafunekiyo. Oku kuyinyani ngokukodwa kwiswekile esulungekisiweyo kunye nezinye iindlela zeecarbohydrate ezilula ezifana nerayisi emhlophe, isonka kunye nepasta.

Qinisekisa ukuba uninzi lwezinto ozikhethileyo ze-carb zizonke-iinkozo, kunye nefayibha ephezulu. Umzekelo, ukuba ungathanda ukuba neqhekeza lekeyiki yetshokholethi kunye nengqele, yitya kwangoko emva kokutya ukutya okunezakha-mzimba kunye neeproteni ezibhityileyo, amafutha asempilweni, imifuno, kunye neenketho ze-carb ephezulu enjengeembotyi.

Ukutya ukutya okucola ngokukhawuleza kunye nokunye ukutya kuya kunceda ukucothisa ukwetyisa kwabo kwaye kukuncede uphephe ii-spikes kwiswekile yegazi. Ukuba ubala ii-carbs, qiniseka ukuba ubandakanya ikhekhe xa uwonke kwisidlo sakho.

Khetha yonke imveliso ye-carbohydrate yengqolowa

Ukunciphisa i-carbs yokugaya ngokukhawuleza akuthethi ukuphepha zonke iikhabho. Zonke, iinkozo ezingasetyenziswanga zingumthombo wamandla ogqwesileyo. Banobutyebi kwiivithamini, iiminerali, kunye nefayibha. Ukutya okusanhlamvu okuziinkozo konke okona kuphilileyo kunako kuba kukonyusa isondlo kwaye kwehle kungena egazini kancinci.

Izinketho zokutya okuziinkozo kubandakanya:

• ihlumile kunye nesonka sengqolowa
• iimbotyi kunye neembotyi
• ipasta yengqolowa iphela
• irayisi yasendle okanye emdaka
• ifayibha ephezulu-ingqolowa yokutya okuziinkozo
• ezinye iinkozo ezinje ngequinoa, amaranth, kunye namazimba

Khetha imithombo yeprotein yezilwanyana ezinamafutha asezantsi kunye namafutha asempilweni

Ukutya okuphezulu kwi-sodium, amafutha agcweleyo, i-cholesterol, kunye ne-trans fats inokuphakamisa umngcipheko wesifo sentliziyo kunye nokubetha. Nangona kunjalo, oko akuthethi ukuba kuya kufuneka uphephe onke amafutha.

Ngokutsho kweHarvard School of Public Health, ukutya okunotye "kumanqatha alungileyo" kunokunceda ukuthoba amanqanaba e-cholesterol. Amanqatha e-Monounsaturated kunye ne-polyunsaturated omabini la mafutha alungileyo.

Zama ukubuyisela inyama ebomvu kwipleyiti yakho nge-omega-3 fatty acid-rich-water fish-cold like salmon, mackerel, and herring.

Okunye ukutya onokukutya:

• i-oyile ye-olivu
• iavokhado
• amandongomane nembewu

Ukutya ukunciphisa:

• inyama ebomvu
• inyama yesidlo sasemini
• iimveliso zobisi ezinamafutha aphezulu ezifana netshizi

Nyusa iziqhamo zakho kunye nokutya kwemifuno

Ukulinganisa ii-carbohydrate kubalulekile kukutya okuneswekile. Iicarbs ezicwangcisiweyo nezicokisekileyo azizizo iindlela ezilungileyo, kodwa kubandakanya ukutya okuziinkozo kunye nefayibha yokutya kunokuba luncedo ngeendlela ezininzi. Iinkozo zizityebi kwifayibha kunye neevithamini kunye neeminerals. Ifayibha yokutya iyanceda ngempilo yokwetyisa, kwaye ikunceda uzive wanelisekile emva kokutya.

Iziqhamo zihlala zipakishwe nefayibha, kunye neevithamini, iiminerali, kunye nee-antioxidants. Qiniseka ukuba ukhetha iziqhamo ezipheleleyo ngaphezulu kwejusi ukuze ufumane ifayibha eluncedo. Okukhona ulusu lusisiqhamo, kokukhona kukho ifayibha.

Izinketho zeziqhamo ezinefayibha ephezulu zibandakanya:

• iiblueberries
• Iirobhothi
• amaqunube amnyama
• Iicranberries
• amapere
• cantaloupes
• i-grapefruit
• iitsheri

Iziqhamo zokunciphisa:

• ujodo
• ipanapula
• Iirayisi
• Iibhilikosi
• iidiliya
• iiorenji

Imifuno ikongeza kakhulu kwisidlo ngasinye. Ziphantsi kweekhalori kwaye zinomxholo ophezulu wamanzi ukuze zikuncede uzive ugcwele ziikhalori ezimbalwa. Yiya ngombala kunye nokwanda okwahlukeneyo. Olunye ukhetho olufanelekileyo lubandakanya:

• ibrokholi
• ispinatshi
• iipepile
• iminqathe
• iimbotyi eziluhlaza
• iitumato
• isileri
• ikhaphetshu

Cwangcisa ixesha lakho lokutya

Ukuba unesifo seswekile, kufuneka usasaze i-carbohydrate yakho oyityayo imini yonke ukunqanda iipikhi ezingafunekiyo kumanqanaba eswekile yegazi lakho. Kwaye qiniseka ukuba ukhetha izahlulo ezikunceda ukuba uhlangane okanye ugcine iinjongo zakho zobunzima.

Qiniseka ukuba ujonge kwaye urekhode amanqanaba eswekile yegazi imini yonke, nangaphambi nasemva kokutya. Ukuba unayo nayiphi na inkxalabo, thetha nogqirha wakho okanye isazi sokutya. Banokusebenza kunye nawe ukwenza isicwangciso sokutya esifanele iimfuno zakho.

Into onokuyenza ngoku

Ukuncamathela kwesiqhelo kunye nokuphuhlisa isicwangciso esifanelekileyo sokutya kubalulekile ekulawuleni isifo seswekile. Ukutya ukutya okunezondlo okulawula ukutya kwakho ii-carbohydrate, amafutha kunye nokuhambisa amafutha, kunye nesodium kunokukunceda ukulawula impilo yakho iyonke.

Ukulandelela amanqanaba eswekile yegazi ngokunxulumene nento oyityayo, xa usebenza, kwaye xa uthatha amayeza eswekile, kubalulekile. Ngexesha, uya kwazi ukuba umzimba wakho uphendula njani kukutya okungafaniyo ngamaxesha ahlukeneyo emini.

Ukuzilolonga rhoqo kunye nokutya okusempilweni kunokukunceda ekulawuleni isifo seswekile. Ukugcina ubunzima obunempilo kunokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-cholesterol, kunye nokuphucula uxinzelelo lwegazi.

Thetha nogqirha wakho malunga nesicwangciso sokuzilolonga esikhuselekileyo kuwe kunye namanye amanyathelo onokuwathatha ukuphucula impilo yakho.