Okuqukethwe
Siyini isifo sikashukela?
Isifo sikashukela yisifo esibangelwa ukungasebenzi kahle kwe-carbohydrate metabolism. Isifo sikashukela siwuhlobo 1 nohlobo 2. Uhlobo lokuqala lwesifo sikashukela kungenxa yokuthi i-insulin iyeka ukukhiqizwa emzimbeni: Amaseli epancreatic akhiqiza i-insulin ayabhujiswa. Ngenxa yalokhu, ayikho i-insulin emzimbeni, futhi i-glucose ayikwazi ukumuncwa ngamaseli. I-insulin yihomoni ehambisa ushukela isuka egazini iye esitokisini, lapho le glucose izosetshenziswa khona. Kwisifo sikashukela, iseli lilambile, yize kunoshukela omningi ngaphandle. Kepha ayingeni esitokisini, ngoba ayikho i-insulin. Ochwepheshe be-Classical babhala i-insulin emini naphambi kokudla ngakunye: ngaphambili, kwajova imijovo, imijovo, izibaya, futhi manje kukhona amaphampu e-insulin.
Thayipha i-XNUMX sikashukela Kubuye kuhlotshaniswe nokwephulwa kwe-metabolism yama-carbohydrate, kepha indlela ihlukile - i-insulin, ngokuphambene nalokho, ikhulu kakhulu futhi ama-receptors okufanele aphendule ku-insulin ayeke ukwenza lokhu. Lesi simo sibizwa ngokuthi ukumelana ne-insulin. Kulokhu, kuningi kokubili i-glucose ne-insulin egazini, kodwa ngenxa yokuthi ama-receptors awazwani, i-glucose ayingeni kumaseli futhi asesimweni sokulamba. Kepha inkinga lapha akuyona nje kuphela indlala yamangqamuzana, kepha futhi nokuthi ushukela ophakeme unobuthi, ubangela ukulimala ezitsheni zamehlo, izinso, ubuchopho, izinzwa zomngcele, ukuphazamiseka kwemisipha, futhi kuholele esibindini esinamafutha. Ukulawula isifo sikashukela ngezidakamizwa akusizi kakhulu futhi akusizi ukuxazulula izinkinga ezibangela isifo sikashukela.
Kuzoba nohlobo lwesifo sikashukela sohlobo lwe-XNUMX ngemuva kwe-covid. Uhlobo lwe-XNUMX sikashukela yisifo esizimele lapho amaseli e-pancreas aqala ukuhlasela nokubhubhisa amasosha omzimba womuntu. Leli gciwane linikeza ingcindezi enamandla emasosheni omzimba futhi likhuthaze ukwenziwa kokusebenza kwezitshalo ezine-pathogenic, lapho umzimba uphendula ngokweqile, ngenxa yalokho, izicubu zomzimba uqobo ziqala ukuhlupheka. Ngakho-ke, i-covid inzima kakhulu kubantu abakhuluphele ngokweqile nabanesifo sikashukela futhi kulula kubantu abaqale babe nempilo. Isu lokudla okunomsoco we-carb ephansi liyisici esithuthukisa ukuzivikela komzimba.
Ukukhuluphala ngokweqile kuyisinyathelo sokuqala sesifo sikashukela
Ngokuhamba kwesikhathi, sonke sizogcina sinesifo sikashukela uma siqhubeka nokudla njengoba senza manje. Senza buthakathaka amasosha omzimba wethu ngokuthola izinhlobo ezahlukahlukene zobuthi ngokudla nangokondla i-pathogenic microbiota ngama-carbohydrate. Futhi siphazamisa imetabolism yethu. Ukukhuluphala sekuvele kuthuthukisiwe phakathi kwezingane nentsha.
Ukukhuluphala ngokweqile kumuntu sekuvele kukhombisa ukuthi ama-carbohydrate awadonswa futhi umzimba uwagcina kumaseli anamafutha. Izimpawu zokuthi umuntu uyathuthuka insulin ukumelana: isisindo siyakhula, isikhumba nezindololwane ziyoma, izithende ziyaqhekeka, ama-papillomas aqala ukukhula emzimbeni. Ngendlela, ukuvivinya umzimba, izinyathelo ezifanayo eziyizinkulungwane eziyi-10, kuthinta ukumelana ne-insulin ngendlela enhle.
Susa ama-carbohydrate
Zombili izinhlobo zesifo sikashukela ziphathwa ngokudla okungenayo i-carbohydrate: konke ufulawa, i-confectionery, izithelo, izithelo ezomisiwe, ubhontshisi, ama-nightshades, imidumba, imifino enesitashi nakho konke okusanhlamvu kukhishwe ngokuqinile. Amafutha kufanele asetshenziswe njengomunye umthombo wamandla. Uma sidla amafutha, lapho-ke asikho isidingo se-insulin - ayilahlwa kude, umuntu uneningi ye-insulin yakhe, noma ngabe ikhiqizwa ngenani elincane. Umuntu ophilile angashiya amanani amancane ama-carbohydrate ngendlela yemifino ebilisiwe.
Sinqaba ubisi
Ukusetshenziswa kwemikhiqizo yobisi kufanele kuncishiswe, ngoba i-casein ingenye yezimbangela zohlobo lwe-XNUMX sikashukela. Le phrotheni obisini lwenkomo ifana ne-insulin futhi ngokukhuphuka kwamathumbu emathunjini, izingcezu ze-casein zibangela izinqubo ze-autoimmune. Amazwe asebenzisa imikhiqizo yobisi eminingi anezibalo eziphezulu zohlobo lwe-XNUMX sikashukela. Ngokuvamile, ukulala nobisi kufanele kuphele ngemva kokuba umama eyeka ukuncelisa umntwana. Ngakho-ke, ubisi lwezinkomo, ikakhulukazi oluyimpuphu, olubunjiwe kabusha, kanye nama-yogurt amnandi kanye ne-fat-fat cottage cheese kufanele kukhishwe ekudleni. Uma nje umuntu enempilo, amanani amancane kuphela emikhiqizo yobisi enamafutha aphezulu - ukhilimu omuncu, ukhilimu, ushizi, ibhotela kanye ne-ghee kungaba okuhlukile.
Thatha uVitamin D
Uma engekho uvithamini D, ukuthambekela kwazo zombili izinhlobo zesifo sikashukela sohlobo 3 nohlobo lwe-XNUMX kukhula kakhulu. Ngakho-ke, kuyadingeka ukuqapha izinga layo. I-Chromium, i-omega-XNUMX fatty acids kanye ne-inazitol nakho kuthinta i-metabolism yama-carbohydrate. Uma untula kulezi zinto, awukwazi ukuzenzela ngokudla - kungcono ukuzithatha ngokungeziwe. Ungathatha futhi i-bifidobacteria ne-lactobacilli ngendlela yama-probiotic - isimo se-microbiota yethu emathunjini sithinta ukukhula kwesifo sikashukela.
Lala ngokwanele futhi ungethuki
Ukuphazamiseka kwengcindezi nokulala kunegalelo ekumelaneni ne-insulin, ukukhuluphala ngokweqile nesifo sikashukela. Ukucindezeleka kuthinta ama-hormone e-adrenal cortex, ikakhulukazi, i-cortisol, ebandakanyeka ku-carbohydrate metabolism, yandisa ushukela wegazi. Kuxhumene nesifiso sethu sokudla okuthile okumnandi lapho sinovalo. Ngendlela, inani eliphakeme le-cortisol egazini liwela ehoreni le-10 ekuseni - ngalo mzuzu i-hormone ikhuthaza i-gluconeogenesis, ukukhishwa kwe-glucose ku-glycogen, nezinga likashukela liyakhuphuka ukuze kuthi lapho sivuka sanele amandla. Uma ukudla kwasekuseni kungezwa kulo shukela ophakeme wegazi, amanyikwe akho athola umthwalo ophindwe kabili. Ngakho-ke, kungcono ukuba nesidlo sasekuseni ngo-12 ntambama, nokudla kwakusihlwa ngo-18.
Ukususa imikhuba emibi
Konke ukudakwa, njengokubhema nokuphuza ngobuningi, kubhubhisa i-mitochondria yethu, izicubu, ulwelwesi, ngakho-ke kubalulekile ukuqeda ubuthi.
Ngokuvamile, susa ama-carbohydrate amaningi ekudleni kwakho, namathela kucebo eliphansi le-carb ketolifestyle elizokusindisa ushukela futhi lisize ukulawula ushukela wakho lapho isifo sikashukela sesivele sitholakele. Ayikho ipasta, ayikho i-pizza, cha!