John Myers
Ukuqonda amaNqanaba eSwekile eGazi
Amanqanaba eswekile yegazi abhekisa kwisixa seglucose ekhoyo kwigazi lakho. IGlucose luhlobo lweswekile oluveliswa xa umzimba wakho usetyisa iicarbohydrates. IGlucose idlala indima ebalulekileyo ekunikeni amandla kwiiseli zomzimba wakho, izicubu kunye namalungu. Nangona kunjalo, amanqanaba eglucose agqithisileyo egazini lakho anokuba yingozi kwimpilo yakho.
Ukubaluleka kokuLawula amaNqanaba eSwekile eGazi
Ukulawula amanqanaba eswekile yegazi kubalulekile kuba amanqanaba aphezulu eswekile inokukhokelela kwiingxaki ezahlukeneyo zempilo. Isifo seswekile, isifo sentliziyo, kunye nomonakalo wemithambo-luvo zezinye iimeko zempilo eziqhelekileyo ezinokuthi zenzeke ngenxa yamanqanaba eswekile egazi angalawulekiyo. Ke ngoko, ukugcina amanqanaba eswekile yegazi esempilweni kunokunceda ukukhusela ezi ngxaki zempilo kunye nokukhuthaza impilo entle.
Izinto ezichaphazela amaNqanaba eSwekile eGazi
Izinto ezininzi zinokuchaphazela amanqanaba eswekile yegazi, kubandakanywa neentlobo zokutya ozidlayo, umsebenzi womzimba, amanqanaba oxinzelelo, kunye namayeza athile. Ukutya kwe-high-glycemic index, ezifana noshukela kunye nokutya okucutshungulwayo, kunokubangela ukunyuka ngokukhawuleza kwinqanaba leshukela legazi. Ngokwahlukileyo, ukutya okuphantsi kwe-glycemic index, ukutya okutyebileyo kwefayibha, kunye neziqholo kunye nemifuno kunokunceda ukunciphisa amanqanaba eswekile yegazi.
Ukutya okunciphisa amaNqanaba eSwekile eGazi
Ukuquka oku kutya ekutyeni kwakho kunokunceda ukunciphisa amanqanaba eswekile yegazi:
Ukutya okunesalathiso seGlycemic esezantsi
Ukutya okuphantsi kwe-glycemic index kunempembelelo ecothayo kwaye ezinzileyo kumanqanaba eswekile yegazi. Imizekelo yokutya okuphantsi kwe-glycemic index iquka ukutya okuziinkozo, iziqhamo, imifuno, amantongomane, kunye nemifuno. Oku kutya kubonelela ngeglucose rhoqo emzimbeni wakho kwaye kukhuthaze ukuhlutha, okunokukunceda uzive ugcwele ixesha elide.
Ukutya okutyebileyo kweFayibha
Ukutya okutyebileyo kwefayibha, okunjengokutya okuziinkozo, iziqhamo, imifuno, namandongomane, kunokunceda ekulawuleni amanqanaba eswekile yegazi. Ifayibha icothisa inkqubo yokwetyisa, nto leyo enceda ukuthintela ukwanda ngesiquphe kumanqanaba eswekile yegazi. Ukongeza, ukutya okutyebileyo kwefayibha kunokunceda ukuphucula impilo yamathumbu kunye nokukhuthaza ukugaya okulungileyo, okunokunceda ngakumbi ukulawula amanqanaba eswekile yegazi.
Iziqholo kunye nemifuno enceda ukulawula iSwekile yegazi
Ezinye iziqholo kunye nemifuno, njengesinamon, i-turmeric, kunye nejinja, zineempawu zokunciphisa iswekile yegazi. Ezi ziqholo kunye nemifuno zinokunceda ukuphucula uvakalelo lwe-insulin kunye nokunciphisa ukuvuvukala, okunokuba luncedo kwabo banesifo seswekile. Ukongeza ezi ziqholo kunye nemifuno ekutyeni kwakho okanye ukuzisebenzisa ngendlela yezongezelelo kunokunceda ukulawula amanqanaba eswekile yegazi.
Olunye Utshintsho Lwendlela Yokuphila Enokuncedisa Ukunciphisa Amanqanaba eSwekile eGazi
Ngaphandle kokwenza utshintsho kwindlela yokutya, uhlengahlengiso oluthile lwendlela yokuphila lunokunceda ukulawula amanqanaba eswekile yegazi. Ukugcina ubunzima obunempilo, ukwenza umthambo rhoqo, ukulawula amanqanaba oxinzelelo, kunye nokuyeka ukutshaya konke kunokuba negalelo kumanqanaba eswekile yegazi. Ukongeza, ukujonga amanqanaba eswekile yegazi rhoqo kunye nokubonisana nochwepheshe bezempilo kunokunceda ukulawula amanqanaba eswekile yegazi ngokufanelekileyo.
