Iingcebiso zokuphepha ukukhupha kunye nokuhla
Igazi leshukela lizinga liguqule lonke ixesha kunye nezizathu ezininzi. Ukuba uhlala nesifo sikashukela , oku kuguquka kungabangela ingxaki, kuphazamise, kwaye kuyingozi nakwezinye. Ngokuqonda okungcono izinto ezibangele ezi ziganeko, unokuziphepha ezininzi iziphumo ezibi zesifo kwaye uphathe kakuhle imeko yakho kwixesha elide.
Nazi ezintlanu zezizathu eziqhelekileyo zokuguquka kweeshukela zegazi kunye nezinto onokuzenza ukuze uziphathe kakuhle:
1. Ukutya nokuNwa
Xa udla, ishukela lakho legazi liya kuphakama njengoko ukutya okudliwayo kuhlaziywa kwaye kufaka igazi. Iintlobo zokutya ozidlayo, ngoko ke, zizinto eziphambili zokulawula isifo sakho. I- carbohydrates elula kunye nokutya okushukela, umzekelo, kubangele iipikisi ezinkulu kwi-glucose yegazi ngaphezu kweprotheyini, amafutha kunye ne-carb complex. Ukuqonda oku kunokukunceda uqondise indlela odla ngayo.
Ukuze ugweme ukuguquguquka, gxila kwizinto ezincinci kwi- index glycemic . Le ngqakembe ebiza i-carbohydrate yindlela echaphazela ngayo ushukela wegazi. IiCarbs ezifana ne-candy, ikhekhe kunye ne-cookies zinomfanekiso ophezulu we-glycemic index, ngelixa isonka esipheleleyo, i-yam, kunye ne-oatmeal ine-index glycemic index.
I-Fiber nayo iyimfuneko ebalulekileyo yokutya kwesifo sikashukela . Nangona i-fiber i-carbohydrates, ayiphakamisi ushukela wegazi njengenye i-carbs. Enyanisweni, i- high fiber intake ihambelana nokunciphisa amazinga e-glucose kubantu abane- type 2 yeswekile .
2. Utywala obuthathaka
Oko uselayo imiba nje into odlayo. Oku kuyinyani ngokukodwa xa kuthethwa utywala. Ukusela utywala kwanoma yiluphi uhlobo lwaziwa ngokunyusa umkhiqizo we-insulin, okwenza ukuba ugalelo lwegazi lusetshenziswe.
Kwiphepha le-flip, iziphuzo ezithile zotywala zinokuphakamisa ishukela legazi ngenxa yee-carbohydrate eziqulethwe kuzo.
Ubhiya bunamanani aphezulu ngokubanzi ngama-13 gram we-carbohydrate nge-12-ounce ekhonzayo. Iwayini, ngokuchaseneyo, inokuphela kwegram enye, ngelixa iimoya zingenayo.
3. Ukuzivocavoca ngokweqile
Ukuzivocavoca kukuhle ukuba unesifo sikashukela, kodwa ukusetyenziswa kakhulu kunokunciphisa ushukela wegazi ngokumangalisayo. Enyanisweni, ixesha elide kwaye lilukhuni xa usenza umsebenzi, kuya kuba nzima ukuba ufumane u- hypoglycemia (ukusila okungavamile kunye nokuyingozi kwishukela yegazi).
Ukuchonga okulungileyo kuwe , qalisa kancane uze ubhalise amazinga e-glucose ngaphambi nangemva komsebenzi ngamnye. Ngokusekelwe kwiziphumo, unokukwazi ukubona into ekufuneka uyenze ukuze ugcine amanqanaba akho asemgangathweni, nokuba ulungiso lwamachiza akho, ukutya okutyayo okanye ixesha lokuqhuba umsebenzi.
4. Ukuya esikhathini
IiHormone ziyakwazi ukudlala ingcambu ngeshukela legazi lakho, ingakumbi ngexesha lokuya esikhathini. Inyaniso elula yokuba ii-hormone ezifanayo ezilawula umjikelezo wakho wokuya kwesinye isikhathi ngezinye izihlandlo zingasichaphazela kakhulu ishukela legazi lakho.
Kwiintsuku ezimbini okanye ezintathu ngaphambi kokuya esikhathini, njengoko i-estrogen kunye namazinga e-progesterone aqala ukunyuka, abafazi baya kuqaphela ukuba i-insulin yabo idinga ukwanda njengoko i-sugar sugar iqala ukunyuka. Kubasetyhini abanesifo sikashukela abangaphumi kolawulo, ishukela ephezulu yegazi iphakamisa umngcipheko wesifo sesisu kunye nesigqirha kwaye sinokuphazamisa umjikelezo wesini ngokwawo .
Njengokusebenzisa umzimba, ukubeka i-blood glucose yakho kukuvumela ukuba utshintshe amayeza kunye nokutya ukuze ulunge ukulawula iswekile yegazi. Ukuzivocavoca kunceda.
5. Uxinzelelo
Ukuxinezeleka kuhambelana nokuveliswa kwehomoni ebizwa ngokuba yi-cortisol (ekuthiwa yi "hormone yoxinzelelo"). Ngaphantsi kweemeko ezinzima, i-cortisol inikeza umzimba nge-glucose ngokungena kwiiprotheni ezigcinwe esibindi. Oku kuqinisekisa ukuba umzimba unamandla awudinga ukujamelana neemeko ezixinzelelekileyo.
Nangona kunjalo, uxinzelelo oludlulayo lunokubangela ukwanda kwama-cortisol, okukhokelela kwi-spike enobungozi kwi-ushukela egazi ebizwa ngokuba yi- hyperglycemia .
Ukuzivocavoca yindlela enhle yokujongana noxinzelelo, ukuphikisana neshukela eliphezulu legazi elinokuqokelela ngokukhawuleza. Ukuphepha ukunyamezela, ukuqhuba ukuphumla kwemizimba, ukuphefumula, ukucamngca, kunye nobuchule bokujonga. Ukuba ezi zinto zingasebenzi, cela ugqirha wakho ukuba uthumele umcebisi okanye isazi sengqondo esingakwazi ukunceda.
> Imithombo:
> I-American Diabetes Association. "Imigangatho yoKhathalelo lwezoNyango kwiSwekile-2015." Uncedo lweSwekile . 2015; 38 (iSiza 1): S1-90. INGXELO: 10.2337 / diaclin.33.2.97.
> Engler, P .; URamsey, uSs Smith, R. "Utywala basebenzisa izigulane zesifo sikashukela: Isidingo sokuhlola nokungenelela." I-Acta Diabetol. 2013; 50 (2): 93-9. INGXELO: 10.1007 / s00592-010-0200-x.