Ukufezekisa i-Blood Blood Sugar Control Through Diet
Izifiso zokutya nokuphazamiseka kokukhulelwa zivame ukucwangcisa isidlo kunye nokutya okulula kunzima, kwaye isifo sikashukela sinokuthi sinye kule nkathazo.
Xa kuziwa kwiingcamango zokudla kunye neendlela zokupheka, umfazi onesifo sikashukela esidinga isifo sikashukela kufuneka aqikelele kakhulu i-carbohydrates, okuyiyo izondlo ezithinta iishukela zegazi.
Ukuqonda isifo sikashukela sesifo sikashukela
Isifo sikashukela sesifo sikashukela sichaza isifo sikashukela (esabizwa ngokuthi "isifo sikashukela") esiya kubasetyhini okokuqala ngethuba lokukhulelwa. Isifo sikashukela sithetha ukuba i-glucose (iswekile) kumanqanaba egazi lomntu aphezulu kakhulu.
Ngokuqhelekileyo, i-hormone insulin, eveliswa lilungu elibizwa ngokuba yi-pancreas, liyabamba kwaye isebenzisa i-glucose evela kukutya kwakho. Ngethuba lokukhulelwa, i-hormone yamabhinqa yenza kube nzima kuye ukusebenzisa i-insulin (oku kuthiwa yi-insulin resistance). Ngamanye amagama, kufuneka asebenzise i-insulin eninzi, ukuya kumaxesha amaninzi, ukuzisa amanqanaba e-glucose egazini.
Kwamanye amabhinqa akhulelwe (malunga neepesenti ezingama-9, ngokwe-American American Diabetes Association) umzimba wabo awukwazi ukwenza i-insulin eyaneleyo ukuze kugcinwe amazinga e-glucose kwindawo eqhelekileyo-le meko ibizwa ngokuba yi-gestational diabetes.
Ukuze kulawulwe iswekile yegazi, abafazi abanesifo sikashukela esidinga isifo sikashukela kufuneka balandele ukutya okulawulwa yi-carbohydrates. Ngamanye amaxesha, ukuba ukutya kungonelanga ukulawula izinga le-glucose yegazi, umfazi unokufuna kwakhona ukuthatha i-insulin okanye imithi yomlomo njenge-metformin.
Ukucwangcisa ukutya kwakho
Xa ucwangcisa ukutya kwakho (phantsi kolawulo lwenkcazo yakho yezempilo), kukho iingqungquthela ezimbalwa ukugcina engqondweni. Enye into yokuba uvakalelo lwakho kunye nokusebenza kwakhona kwii-carbohydrates kunokunyusa njengoko ukhulelwe.
Kwakhona, ukukhulelwa ngesifo sikashukela kunokukwenza iimfuno ezinkulu ngexesha elinokuchaphazela amandla akho okulungiselela ukutya okulungiselelwe ekhaya. Yingakho amabhinqa amaninzi athola ukuba luncedo ukugcina iindlela zokupheka ezilula kwaye ziphindaphinda ngokuphindaphindiweyo kunye nokutya okusebenza kokubili kwindlela yokuphila kunye noshukela wegazi.
Ngamanye amagama, ukuba ufumana ukutya okunokutya kwasekuseni, bamba kulabo ukutya kunye nomjikelezo wale menu. Ukuba ufumana imenyu yemihla ngemihla ebonakala ivelisa imiphumo emihle yeshukela yegazi, yiphinda. Ngaloo ndlela, kufuneka ukhangele idatha yokondla kwaye wenze izibalo ezingaphezulu xa udla ukutya okungaqhelekanga.
Iingcebiso zokufumana isifo sikashukela
Ukuba uye wafumanisa ukuba unesifo seswekile, kubalulekile ukudibana nesondlo sesondlo, ngoko uyacaca kwiimfuno zakho ezizodwa zondlo.
Inani le-carbohydrates ongayidla ngesidlo iya kuxhomekeka kwi-blood sugar control, ubunzima, izinga lomsebenzi, kunye neethagethi zentshukela yegazi.
Ukongeza ekulawuleni i-carbohydrate intake, uya kufuna ukuqinisekisa ukuba unokongeza iprotheni ephilileyo kunye neoli ephilileyo ekudleni kwakho ukulinganisela ishukela legazi nokukhuthaza ukutya okunomsoco.
Yafutshane
Isidlo sakusasa sinokuba ngumdla onzima kakhulu. Abaninzi abasetyhini abanesifo sikashukela besifo sikashukela banomdla wezinga leshukela legazi ekuseni. Enyanisweni, kunokubonakala ngathi nayiphi i-carbohydrate ingenza amazinga okushukela egazini. Ngokubanzi, ukulawulwa kakuhle kweshukela lakho segazi kwisidlo sakusasa kunokukwenza kube lula ukugcina ushukela wegazi kulo lonke usuku.
Nazi ezinye iindlela zokukhetha ukutya:
- Amaqanda ama-2 anama-tortillas e-corn corn, 1 1/3 avocado, kunye ne-salsa
- Amaqanda ama-2 (aphekiweyo kanzima) kunye ne-1-2 servings of whole grain toast
- I-omelet e-2 yeqanda kunye nemifuno ene-1 ¼ yeekomberries
- 1 i-smoothie: i-banana e-½, i-strawberries e-2, i-1 inkomishi yobisi lwe-almond, ibhotela ye-1 ithispoon nut, i-1punipoon
- ½ inkomishi ephekwe i-oatmeal (eyenziwe ngamanzi) kunye neepunipoyi ezi-2 zityunjiweyo kunye ne-¾ indebe yeblueberries
- 1 i-low fat fat Greek yogurt kunye ne-1 cup raspberries kunye ne-2 Tablespoons i-almonds
Ezinye iindlela zokupheka kwasekuseni ziquka:
- I-Egg elula i-Recent Florentine
- I-Flax Easy Breakfast yasePudding Recipe
- I-Low Low-Carb Pancakes nge Recipe ye-Almond Meal Recipe
Khumbula ukuba ungapheli nayiphi ishukela kwisidlo sakho okanye iziphuzo, njengekhofu yakho yasekuseni. Ngokumodareyitha, unokukhetha okunye okunambitheka njenge-Splenda (sucralose).
Isidlo
Ngesidlo sasemini, gcina unelisekile ngeproteinyini ephilileyo, imifuno kunye neenqolowa ezipheleleyo.
- Isaladi: Imifino, iigrafu, i-1/2 indebe yeembotyi kunye nokugqoka kunye nomqolo omncinci wokutya okusanhlamvu
- I-Grain Wraps Yonke: Imifuno kunye ne-4 oz ekhusiweyo yenkukhu okanye i-shrimp ehlanganiswe ngenye ye-tortilla ye-nafsi ephakathi kunye ne-pickle kunye ne-mustard, kunye nomnye wesithelo
- I-Pine Yonke Ye-Pita: Ixutywe kunye nenkonzo yeprotheni (inyama yenkomo, i-fat fat-fat, inkukhu, i-turkey), imifino, i-anyanisi, i-tomato, i-avocado, kunye ne-1/4 indebe ye-sunflower imbewu. Unokuphinda ufake i-pita ngentlanzi, nangona umda wolu hlobo kunye nemali ngenxa yemveliso ye-mercury. I-peanut ibhetela enye enye into efanelekileyo yeprotheni.
Isidlo
Ukuhlanganiswa kokutya okudliwayo kubandakanya iiprotheyini kunye nemifuno engekho-starchy. Umzekelo wokuhlanganiswa uquka:
- I-greyled turkey e-grey e-bun egciniweyo ye-1 ngqolowa kunye ne-½ indebe edibeneyo kunye ne-saladi enkulu
- I-steamed, i-roasted-orried-fry-non-starchy mifuno ene-2 servings yeprotheni kunye ne-1 indebe yerayisi ebomvu, i-quinoa, i-pasta epheleleyo yengqolowa
Imizekelo yemifuno engekho-starchy iquka:
- Imifuno (umzekelo, isipinashi, iikholeji, i-kale)
- Ibrokholi
- IiKaroti
- Iimbotyi eziluhlaza
- Utamatisi
- Anyanisi
- Amakhowe
Ezinye izitya zokupheka ziquka:
- Inkukhu okanye i-Beef Fajitas Recipe
- I-Crusted Pesto Salmon
- I-Basil Inkukhu kunye neMifuno
Ukutya
Ngelixa kunokuba kunokulinga ukusela iziphuzo zetyiphu (umzekelo, i-soda okanye i-tea e-sweet) kunye ne-snack kwiesekese (umzekelo, i-candy, i-cookies, i-ice cream kunye ne-donuts) ngemini, ufuna ukuphepha.
Ukugcina ukutya kwakho kwi-grama ye-15 ukuya kuma-30 amagremu-carbohydrates kuya kunceda ukulawula iswekile yegazi. I-snacktime yokulala yinto ebaluleke kakhulu. Nazi ezinye iimboniselo zentlanzi
- I-oz ye-fat-fat-cheese kunye ne-crackers ye-5 egciniweyo okanye i-cake ye-rice
- 1 i-apula encinci encinci kunye ne-1 oz ye-fat fat-fat okanye i-1 yepuni ye-baton butter nut
- Iikomityi ezi-3 iipopcorn eziphambene nomoya kunye nekomityi yekomityi ye-1/4
- 20 ukutya okunesidlo sikashukela
Nazi ezinye iimbono zokunyuselwa kwintlanzi ukuze wenze phambili ngobuninzi. Yongeza ii-crackers okanye i-tortilla chips ukuze ufumane i-carbohydrates efunekayo yintlanzi nganye. Kwakhona, ukutya iiyure ezimbini ukuya kwethathu kuya kunceda ukugcina izinga lakho leswekile legazi lizinzile kwaye liphephe ukukhupha.
- I-Red Beet Hummu
- Easy Guacamole Recipe
Igama elivela kwi-Verywell
Ekugqibeleni, xa ulandela ukutya okulawulwa kwe-carbohydrates, kubalulekile ukulandela iziphakamiso zogqirha wakho kunye / okanye isifo sikashukela sesondlo. Ngale ndlela ungagcina ushukela wegazi ekujoliswe kuyo, kwaye uthemba ukuba unqande isidingo se-insulin.
Ukongezelela, qiniseka ukuba uxoxe nodokotela wakho ngexesha elingakanani kwaye kufuneka uhlolisise amanqanaba eeshukela egazini lakho, njengoko la manani anokuchaphazela isicwangciso sakho sokutya. Okokugqibela, thetha nogqirha wakho malunga nokuzilolonga ngexesha lokukhulelwa, njengoko ukusetyenziswa kwansuku zonke kunokunceda ukwandisa ulawulo lwe-glucose.
> Imithombo:
> Ikholeji yase-American College of Obstetricians and Gynecologists. (2013). Imibuzo ebuzwa rhoqo: Isifo sikashukela sesifo sikashukela.
> I-American Diabetes Association. (2016). Ziyintoni iSifo soSifo soSweswe?
> I-Coustan DR. Imfundo yesineke: I-Gestational diabetes mellitus (Ngaphandle kweZiseko). UNathan DM, uGreenene MF eds. Isemgangathweno. Waltham, MA: UpToDate Inc.
> Hans S, Middleton P, uMalusi uE, UVan Ryswyk E. Njalo CA. Iindidi ezahlukileyo zeengcebiso zokutya kwabasetyhini abanesifo sikashukela sesifo sikashukela. Cochrane Database Syst Rev. 2017 Feb 25; > 2: CD009275.
> Poomalar GK. Ukutshintsha iindlela zokulawulwa kwesifo sikashukela sesifo sikashukela. Ihlabathi J Iweswekile. 2015 uMatshi 15; 6 (2): 284-95.