Kukho izizathu ezininzi zokunciphisa umzimba-ukunciphisa uxinzelelo kumalungu, ukwandisa amanqanaba ombane, ukunciphisa uxinzelelo lwegazi kunye neepids, ukuphucula ukulala nokuzithemba. Ukulahlekelwa isisindo kusebenza kakhulu ekuphuculeni amazinga e-glucose egazi.
Umbutho we-American Diabetes Association uncoma ukuba abantu abane- Type 2 abanesifo sikashukela abanesisindo sokugqithisela banenjongo yokulahlekelwa ubuncinci malunga nama-7% omzimba wabo.
Ukulahlekelwa kwesisindo kuphucula uvakalelo lwe-insulin . Cinga nge-insulin "njengomgcini-wesango" -u msebenzi uthaba ushukela kwigazi ukuya kwiiseli zokusebenzisa amandla. I-insulin ivula iseli ukuvumela i-glucose ngaphakathi. Xa umntu engaphezu komzimba, amafutha anjengendlela yokukhusela kwaye ayaphazamise i-insulin ekwenzeni umsebenzi wayo. Esikhundleni seswekile iya kwiiseli, ihlala egazini. Yingakho sisoloko sithi, abantu abagqithise ngokweqile baxhatshazwa yi-insulin. Amaseli abo akakwazi ukufumana iswekile ngokufanelekileyo. Ngokunciphisa ubunzima singakwazi ukuphucula uvelisi lwe-insulin kwaye ngoko ke i-sugar inferior.
Ncitshitshile
Ukulahleka kokunciphisa ngokukhawuleza kunokubonakala ngathi kuyindlela yokuhamba, kodwa ukungathinteki kokunyuka kwesantya kungekudala. I-American Academy yeZondlo kunye neDietetics ikhuthaza ukunciphisa i-1 ukuya kwi-2 iipounds ngeveki. Ukwenza oku kufuneka uvelise ukulahleka kwekhalori ye-500 ukuya ku-1000 khalori ngosuku. Unokufezekisa oku ngokuhlanganiswa kokutya kunye nokuzilolonga.
Indlela yokuqalisa
I-dietitian ebhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela unokudala isicwangciso sakho sokutya. Izicwangciso zokutya kufuneka zibe ngabanye ngokusekelwe kwimbali yonyango yangaphambili, indlela yokuphila, ukuthandwa nokungathandeki, kwakunye nokuphendula kwiinqumbo ze-carbohydrate ezithile. Ngokufanelekileyo, abantu abanesifo sikashukela kufuneka balandele ukutya okunomlinganiselo we-carbohydrate ophantsi ukuya ku-
Uphando olutsha lukhokelela ekubeni sikholwe ukuba umgangatho weenqweliso ubaluleke ngaphezu kokubanjwa kwamafutha. Kungcono ukutshintshisa amafutha azaliswe ngamafutha enempilo. Nazi ezinye iingcebiso ezikhawulezayo.
Ukunciphisa i-fat-fat adake: Gwema okanye umciphise i-bacon, isobho, i-cheese egcweleyo, ibhotela, kunye neengubo eziluhlaza. Yenza oku kudla ngokutya okungahambisani ne-avocado, ukugqoka i-oli, i-nut, imbewu, iintlanzi ezinqatha njenge-salmon kunye ne-tuna kunye ne-fat fat fat. Unokulungisa utshintsho lweengxenye zamafutha kunye nomfundi wakho obhalisiweyo okanye utitshala wesifo sikashukela.
Ukuphelisa iziTywala zeSyayi kunye neeShukela ezongeziweyo: Abantu abane-Type 2 yesifo sikashukela okanye abasengozini yokuphepha kufuneka baphephe zonke iziphuzo ezinomtsalane kunye nokunciphisa ukutyiswa kweeshukela (kunye nezendalo) ezifana noshukela, i-fructose, inyoko, isiraphu ye-maple kunye ne-agave. Ngokunciphisa ukutywala kweziphuzo kunye nokutya okutyinwayo awuyi kuphucula kuphela ushukela wegazi lakho, kodwa uya kunciphisa umzimba.
Icandelo lokuLawula i-Carbohydrates: I- carbohydrates yimizimba eyona nto ingundoqo yamandla kodwa, xa idliwa ngokugqithiseleyo, umzimba awukwazi ukutshisa njengamanzi. Kunoko, i-carbohydrate engaphezulu igcinwa njengamafutha. Xa ukhetha i-carbohydrates kuyona nto ingcono ukhethe ezo ziphantsi kweeshukela ezongezelelweyo kunye neoli, ezityebi kwifiber, kunye nokucutshungulwa okufutshane.
Imithombo emihle ye-carbohydrates ifaka ukutya okufana:
- Isiqhamo: isiqhamo sonke - esitsha, esineqabile okanye esinamathanga (ngaphandle kweshukela esongezelelweyo)
- Ubisi obuncinci be-fat - i-1% ye-fat okanye i-yogim yobisi kunye ne-yogurt elula (i-yogurt ephantsi-ye-fat yogric acid ine-carbohydrate embalwa kunye neeprotheyini ezininzi kune-yogurt rhoqo)
- Imifuno: zonke iintlobo zeembotyi (ngokukhethekileyo zomile, kodwa xa zikhutshwe, qiniseka ukuzisusa ukuphelisa ininzi ye-sodium)
- Imifuno ye-Starchy: i-potato, i-squash, i-peas
- Iingqolowa zonke: i-oatmeal, isonka esipheleleyo sesonka, iquinoa, ibhali, i-bulgar, irayisi e-brown
Kubalulekile kwisahlulo sokulawula i-carbohydrate yakho ukulawula ubunzima bakho kunye noshukela egazini. Abantu abaninzi abanesifo sikashukela bayazuza ngokutya ukutya okunomdla we-carbohydrate .
Ukutya okusemgangathweni kwe-carbohydrate kuquka ukutya malunga nomlinganiselo ofanayo we-carbohydrates yokutya imihla ngemihla. Ukubala i-carbohydrates ingaba yinto enzima, kodwa i-dietitian ebhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela unokukunceda ukufumana isicwangciso sokutya esilungele wena.
Ukuba awuqinisekanga ukuba ungayifumana phi i-dietitian ebhalisiweyo okanye utitshala oqinisekisiwe wesifo sikashukela, cela udokotela wakho oyintloko ukuba uthunyelwe. Ukuba awaziyo nayiphi na into unako ukukhangela enye kwi-eatright.org. Bonke abantu abane-prediabetes kunye nesifo sikashukela banelungelo lokudibana neDetetitian Dietist or Certified Diabetes Educator.
Gcina I-Journal Yokutya: Idayari yokutya inceda ukugcina uxanduva malunga noko ubeka emlonyeni wakho. Ungasebenzisa i- app ye-smartphone ukuloba ukutya kwakho okanye ukubhala phantsi ngesandla. Ukungena ukutya kwakho kunokukunceda ukuba ufumene ukutya okubangela ukuba ushukela wegazi lwakho luninzi kunye noluphi uhlobo lokuhlanganiswa kokutya lusebenza kakuhle kumzimba wakho. Ingasetyenziselwa ukulandelela iikhalori, i-fat, i-carbohydrate kunye nokusetyenziswa. Ukongeza, i-log yokutya nayo inokukunceda ukuba ufumane kwaye utshintshe ukuziphatha kokutya. Ukuba ungumntu odlayo ngokomoya esi sixhobo esihle ukukunceda kwakhona ukuziphatha kwakho kwaye uququzelele utshintsho. Ukulahlekelwa kwesisindo kuhamba ngaphaya kwamanani kwizinga-ngokuphathelele ukwenza utshintsho lokuphila oluhlala ixesha elide.
Fumana Ukuhamba: Ukuzivocavoca kunokuphucula iishukela zegazi, iipatheni zokulala, isisindo, isimo sengqondo kunye namazinga e-cholesterol. Nenjongo yokuthatha inxaxheba kwimisebenzi yomzimba oyifumanayo kwaye uyayifumana. Qalisa ngenjongo yemizuzu eyi-10 ngemini kwaye usebenze indlela yakho ukuya kumaminithi angama-30 yemihla ngemihla (i-American College of Sports Medicine recommendation of 150 imizuzu ngeveki). Qinisekisa ukuba unikwe imvume yonyango ngogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lwegesi.
> Imithombo:
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2014. 2014 uJan; 37 Isondlo 1: S14-80.
> I-American Dietetic Association Iphepha lePhakethe: UkuLawula isisindo. J Am Diet Assoc. 2009; 109: 330-346.
> Ikholeji yaseMerika yaseMidlalo. I-ACSM iveza iingcebiso ezitsha kumgangatho kunye nobungakanani bokuzivocavoca.