Fumana indlela Utywala Othobela ngayo I-Blood Sugar yakho
Ukuba unesifo sikashukela, unako ukusela utywala ngokumodareyitha, kodwa kubalulekile ukuba uyazi ukuba utywala buchaphazela njani ushukela wegazi. Nantsi i-skinny kwindlela isifo sikashukela kunye nokuxuba utywala: ukufunda oko kunokukunceda ukukhusela nayiphi na ingozi yokuguquka kweshukela yegazi.
Utywala buchaphazela njani ushukela wegazi?
Into eninzi abantu abayilibalayo xa betywala utywala kukuba ezinye iintlobo zotywala ziqukethe i- carbohydrates , ephakamisa iswekile yegazi.
Ubhiya luphezulu kwi-carbohydrate, equle malunga nokusetyenziswa kwee-carbohydrate (13 g) nganye nge-12 oz. Iwayini yinqanaba elisemva, ukuhambisa ngegram ye-carbohydrate nganye. Imimoya kaninzi ayinayo i-carbohydrate, kodwa abantu badla ngokuyidla kunye nabaxube be-carb-laden-jacked, njengejusi okanye i-soda. Naluphi ukhetho lwakho, qinisekisa ukuba uyayifaka i-carbohydrates ehlobene notywala kwisicwangciso sakho sesidlo okanye isidingo se-insulin. Ukuba awunayo, ungabona inqayi kumanqanaba e-glucose , kuxhomekeka kukusela kotywala.
Umba onxulumene nawo uzuze ubunzima. Ukuba ungomnye wabantu abaninzi abanesifo sikashukela esilwa nobunzima obuninzi, khumbula ukuba utywala ugalela iikhalori ezongezelelweyo ezinokuzongeza ngokukhawuleza, ingakumbi ukuba ezi zi-calories zingabonakali kwisicwangciso sakho sokutya.
Utywala lunokunciphisa ushukela wegazi
Yintoni enokumangaliswa ngayo kukuba utywala kunokunciphisa izinga lokushukela kwegazi. Xa utywala utywala, i-metabolized in the liver, okuyilapho ugcina khona umzimba wakho weglucose.
Xa ufuna i-glucose yamandla, isibindi sakho senza ukuyikhulula kwinkqubo yakho. Utywala lunokuphazamisa ukukhutshwa kwesibindi se-glucose kwaye kunokubangela ishukela ephantsi yegazi (u-hypoglycemia) ukuya kwiiyure ezili-12 emva kokuba uphuze. Oku kuthetha ukuba ukuba uthatha i-insulin okanye imithi yomlomo ukuze uncede unciphise ishukela segazi, oku kunokubangela ukuba ushukela wegazi lenzeke ngengozi.
Ngoko, umphumo wexesha elifutshane lokusetyenziswa kotywala ungabangela ukwanda kwimiba yeshukela yegazi. Kodwa i-long-term effect ingaba yi-drop in sugar sugar.
Nazi ezinye izicwangciso zokufezekisa ukulinganisela kwaye ugweme ukusabela okugqithisileyo okungabangela ukusetyenziswa kotywala:
- Njalo qwalasela ushukela wegazi ngaphambi kokuba uphuze ukuze ukwazi ukulawula ushukela wegazi ngendlela efanelekileyo.
- Yazi ukuba mangaphi ama-carbohydrates asetyenziswayo. Oku kubaluleke ngakumbi xa isiselo esinxilisayo sichaza i-mixers, i-juice yesithelo okanye i-soda eqhelekileyo, ngokuqhelekileyo yandisa inani lama-carbohydrate ngokukodwa. Ukunciphisa inani le-carbohydrate, i-substituted soda water, akukho-calorie soda, okanye i-juice ephosiweyo.
- I-carbohydrates kwi-alcohol udla ekudleni kwakho kunye nokutya okuselayo kunye nokubala iimfuno zakho ezifunekayo ze-insulin ngokufanelekileyo.
- Ungadli utywala kwisisu esingenalutho. Yidla i-snack equka i-carbohydrates phambi okanye xa usela ukuphepha ishukela ephantsi yegazi.
- Phuza ngokumodareyitha . Izikhokelo zeZidlo zamaMerika 2015 zichaza ukusela ekumodareyithweni ngokungabi ngaphezu kwesiselo esisodwa ngosuku ngosuku lwabesetyhini okanye ezimbini zokusela ngosuku. Esinye isiselo, ngcaciso, yi-12-ounce ubhiya, i-8-ounce ingilazi ye-malt yotywala, ii-ounces zewayini, okanye i-ounces eziyi-1.5 zotywala.
- Hlola ishukela legazi ngexesha elilandelayo kwiiyure ezingama-12 emva kokusela utywala ukuze uqinisekise ukuba amazinga akho e-glucose ahlala kwinqanaba eliqhelekileyo.
Imithombo:
Umbutho weSwekile waseMelika. "Utywala."
Isiko soMgaqo-nkqubo weZondlo kunye nokuPhakanyiswa. I-United States Isebe lezoLimo. "Izikhokelo Zesidlo sabaseMerika, ngo-2010"
IJoslin Diabetes Centre. "Isifo sikashukela kunye noTywala".