Ndiqala kuphi?
Xa ufumene ukuba unesifo sikashukela, yonke into oyidlayo ibalulekile. Ukuba unesifo sikashukela se-Type 1, ukufumana ulawulo olufanelekileyo kuthetha ukulinganisa oko udlayo kunye nenani elichanekileyo le-insulin ukuze uncede usebenzise i-glucose egazini lakho. Umfundisi wesifo sikashukela (i-CDE) unokuncedisa ukuba ufumane insulin engakanani.
Ukuba unesifo sikashukela seSibini 2, imithi yomlomo inceda ukuba usebenzise insulini sele uvelise ngokuphumelelayo, ukugcina amazinga e-glucose egazi kwibala eliqhelekileyo.
Zombini iintlobo zesifo sikashukela zidinga isicwangciso sokutya, umzimba, ukulawula umzimba kunye namayeza.
Ngamanye amaxesha kunzima ukwazi apho uqala khona. Nazi ezinye iziseko ezisenokukunceda endleleni yakho.
Ubunzima obuphilileyo?
Zama ukugcina ubunzima bomzimba obuqhelekileyo. Oogqirha abaninzi basebenzisa i-Body Mass Index (BMI) njengesikhokelo sokugqiba isisindo sakho. I-BMI yakho ibalwa ukusuka kwisisindo sakho kunye nokuphakama kwayo kwaye ibeka ingqalelo ngakumbi kwioli yomzimba endaweni yokulinganisa. Ifomula, kulabo abathanda izibalo, "ubunzima bomzimba = ininzi (ngeekhilogram) eyahlula ngokuphakama (ngeemitha) ubude". Kulabo bafuna ukuba baphile ngaphandle kwemathematika, abaninzi abaninzi be-BMI calculators bafumanekile kwi-intanethi. I-National Heart Lung ne-Blood Institute (i-NHLBI) inokusetyenziswa lula.
I-BMI ye-20-25 ithathwa njengesiqhelo. I-26-29.9 ikhulu kakhulu, i-30-39.9 iyagqithisa kwaye i-40 okanye ngaphezulu, iyancipha.
Zingaphi Iidumbu Ezifanele Ndiyidle?
Umbutho we-American Diabetes Association (ADA) uncoma ukugcina i-carbs yakho kwi-55% ukuya kwi-65% yokudla kwakho kwansuku zonke.
I-American Association ye-Endocrinologist Clinic (AACE) icebisa phakathi kwama-55% ukuya kuma-60%. Zombini zombutho zikarhulumente ukuba nangona i-carbs ichaphazela ngqo ishukela legazi , ayintshaba. Ziqulethe ezininzi izondlo ezifunekayo umzimba wakho. IiCarb yinto umzimba wakho owenza ngayo amandla ngokutyhubela kwi-glucose.
Kwi-diabetes, umzimba awukwazi ukusebenzisa i-glucose yamandla ngoba ifuna insulin ukuhambisa i-glucose kwiiseli. Kwi-type 1 yeswekile, akukho-insulini eveliswa ngumzimba. Yingakho abantu abanesifo sikashukela kufuneka bathathe i-insulin. Ukuba umntu uluhlobo lwesi-2, unokuvelisa i-insulin yakhe, kodwa ayisebenzanga ngokwaneleyo ukuhambisa i-glucose egazini ukuya kwiiseli. Amachiza omlomo anceda i-insulin isebenze ngcono.
- I-carbohydrate kunye nesifo sikashukela sika-FAQ
- Uhlobo luni lwesifo sikashukela?
- Uluphi uhlobo lwesifo sikashukela se-2?
Ngokutsho kwe-ADA, amafutha kufuneka enze i-25% ukuya kwi-30% yokutya kwakho kunye nokutya kweprotheni kufuneka ibe malunga no-11% ukuya kwi-18%. Ukungagxininiswa kwiprotheni yezilwanyana ezinamafutha kunye nokunye okuninzi kwiiprotheyini ezinjengamaqanda abamhlophe, inkukhu emhlophe yenyama kunye ne-turkey, kunye nemveliso ye-soy inceda ukugcina amanqanaba e-cholesterol phantsi.
Yiyiphi inxaxheba kunye neFiber?
I-Fibre yinto ebalulekileyo yokutya ngeswekile. Nangona i-fiber ibhekwa i-carbohydrate ayiphakamisi amazinga e-glucose yegazi, kwaye ukunyuswa kwefayibha kwandisiwe kuboniswe ngokwenene ukunciphisa amazinga e-glucose kubantu abanesifo sikashukela.
Inani eliphakanyisiweyo le-fiber liyahluka kodwa yonke imithombo iyavuma ukuba iigrimu ezingama-25 kufuneka zibe yincinci yegrafti ngosuku. Uhlalutyo olukhulu lophando lwezokwelapha, olupapashwe kwiNgxelo ye-American College of Nutrition lincoma udidi lwe-25 ukuya kuma-50 amagremu ngosuku.
Abantu abaninzi abadli i-fibre ngokwaneleyo. Ukwandisa ukusetyenziswa kwakho kokutya okuphezulu okufana nokutya okutya okusanhlamvu, okusanhlamvu kunye nama-pastas, i-oats kunye nezinye izityalo, irayisi ebomvu, iilenti kunye nobhontshisi, iziqhamo, imifuno kunye neentonga kunokukunceda ufezekise injongo yakho. Ukuba ukwandisa i-fiber yakho intake , khumbula ukusela okungenani iiglasi ezili-8 zamanzi yonke imini, ukukunceda ukugcina izinto zihamba.
Yintoni Inkcazo yeGlycemic?
I- index ye-glycemic index rates i-carbs yeyona ndlela ephakamisa ngayo i- blood glucose . IiCarbs ezifana ne-candy, ushukela, ikhekhe kunye nekiki zinomfanekiso ophezulu we-glycemic index, ngelixa i-grains epheleleyo inomtsalane we-glycemic index.
Inkcazo ye-glycemic inokukunceda xa uzama ukufumana ukuba yeyiphi i-carbs eyona nto ingcono kuwe. Ekubeni zonke i-carbohydrates ayichaphazeli amazinga e-glucose yegazi ngendlela efanayo, ukwazi ukuba iiparbs ezinomlinganiselo we-glycemic angaphantsi kunokukunceda ulungiselele ukutya kwakho ngempumelelo.
Unokufumana i-charly index charts kwi-dietician yakho, kwiincwadi okanye ngokukhululeka kwimithombo ye-intanethi njenge-Yunivesithi yaseSydney, e-Australia ixhaswe ngewebhusayithi, "Ikhaya leNkcazo yeGlycemic". Le sayithi ine-database ebonisa inkcazo ye-glycemic yokutya amaninzi kwaye inikezela ngolwazi malunga nokusebenzisa i-index glycemic ukulinganisela i-carbs yakho.
Imithombo:
"I-NEJM Isifundo sibonisa iintlobo ezinkulu zeFiber kwi-Type 2 yeswekile." IJoslin Diabetes Centre. Ngo-Meyi 2000. I-Joslin Diabetes Centre. 7 uJan 2007.
"I-Carbohydrate kunye neziNconywa zeFiber kubantu abanesifo sikashukela." Umbutho waseMelika waseSwekile (ADA). 7 uJan 2007.