Kuyahenda—kwaye kuvakala kusengqiqweni—ukungatyi: Uxakekile, awulambanga, uzama ukunciphisa umzimba, okanye iswekile esegazini lakho iphezulu kakhulu. Ukuyeka ukutya, nangona kunjalo, kunokunyusa iswekile yegazi kwaye kubangele ukuba utyebe. Nantsi imivuzo esixhenxe yokutya ukutya okucwangcisiweyo rhoqo xa uhlala nesifo seswekile.
Umvuzo 1: Phucula iinombolo zeglucose yegazi ngokukhawuleza.
Ngexesha lokulala, xa ungatyi, isibindi sithumela iswekile eninzi egazini ukuze siphembelele umzimba. Kubantu abaninzi kwiminyaka yokuqala yokuba nohlobo lwe-2 yeswekile, isibindi asiqapheli ukuba sele kukho i-glucose eyoneleyo. 'Intsasa yakho (ukuzila) iswekile yegazi inento eninzi yokwenza nesibindi sakho kunye nemisebenzi yehomoni kunento oyityileyo kwisidlo sangokuhlwa phezolo,' utshilo uKathaleen Briggs Early, Ph.D., RD, CDE, unjingalwazi oncedisayo kwi-biochemistry kunye nesondlo kwi IYunivesithi yasePacific Northwest yeSayensi yezeMpilo eYakima, eWashington
ziikhalori ezingama-2000 kakhulu
Umzekelo wokwenyani: Ukuza kuthi ga ngoku, ukuba imitha yeglucose yegazi kaCheryl Simpson yadanyaza ukufunda okuphezulu ngaphambi kwesidlo sakusasa, unokulibazisa ukutya kude kube semva kwemini ngelizama ukuthoba elo nani. Ngoku iCheryl, iPWD yodidi lwesi-2, ayizukuhamba ekhaya ingatyanga isidlo sakusasa. Amanani akhe eswekile yegazi aphucukile. 'Ngaphezu koko, ukutya isidlo sakusasa kwenza kube lula kakhulu ukukhetha ukutya okulungileyo kamva,' utsho.
Umvuzo 2: Sukuma kwi-blood roller coaster.
Ukutya ngokungaqhelekanga kunokukwenza ukuba 'uphinde ubuye phakathi kweswekile yegazi eqhelekileyo kunye neswekile ephezulu yegazi,' utsho u-Early. Ukutya okungephi kunokukwenza unyuke kancinci iswekile esegazini. Ukuba uthatha i-blood glucose-ehlisa iyeza elinokuthi libangele i-glucose yegazi ephantsi (i-hypoglycemia), ukuyeka ukutya okanye ukutya okuncinci kunokunyusa umngcipheko. Ukusasaza ukutya, ngakumbi ukutya okune-carb, ngaphezulu kokutya okuthathu ngosuku (kunye ne-snacks ukuba uyafuna) kunokunceda ukugcina amanqanaba eswekile yegazi.
Umzekelo wokwenyani: UCheryl, uhlobo lwesi-2 lwe-PWD, wayedla ngokudlula kwinyama, imifuno, kunye nesitya ngasinye serayisi kunye ne-noodle kwi-buffet yaseTshayina ngaphambi kokuba agqibe ukutya nge-ayisikrimu. Wayecinga ukuba isidlo esikhulu sasingasayi kuba buhlungu logama nje engazibandakanyi kwezinye izidlo ngaloo mini. UCheryl ngoku uyawuqonda umonakalo owenziwe sisipike esikhulu seglucose emva kwesidlo esikhulu kwaye ukuphalaza akusayi kuthintela i-hypoglycemia ukuba uyatsiba kwesinye isidlo.
Ingcebiso: Ukuba isidlo sakho sibambezelekile kwaye unenkxalabo malunga neswekile yegazi ephantsi ngenxa yamayeza owathathayo, khetha i-snack malunga ne-15 grams ye-carb, njengebhokisi encinci yeerasintyisi okanye i-pretzels ezimbalwa. Ukuba usemngciphekweni wokufumana i-hypoglycemia rhoqo, soloko uzama ukuthwala isahlulo esinye okanye ezibini ze-15 grams ye-carb.
Umvuzo 3: Ukulwa nokudinwa kwaye wongeze amandla.
Ukutya ukutya okubekwe kwindawo yonke imini kubonelela ngomthombo wamafutha ongaguqukiyo kwaye kunokunceda ukulwa nemvakalelo yokudinwa. Kubantu abafuna i-snack, isixa esincinci se-carbohydrates sinokunceda ukugcina amanqanaba amandla aphezulu, kunye neprotheyini iya kukunceda uzive ugcwele.
I-snacks equlethe i-carbohydrate kunye neeprotheni zezi:
* I-1/2 indebe ye-carrot sticks kunye ne-2 tablespoons hummus
* 1/2 indebe ye-cantaloupe kunye ne-1/2 indebe ye-cottage cheese
* I-apile encinci e-1 kunye ne-almonds ezili-12
* I-apula encinci eyi-1 kunye ne-1 string cheese
* 1/2 ikomityi yezilayi zebhanana kunye necephe eli-1 lebhotolo yamandongomane
Umzekelo wokwenyani: UCheryl, uhlobo lwesi-2 lwe-PWD, unokukhaba ngakumbi kwinyathelo lakhe ngoku akakutsibi ukutya. Wayengayiqondi indlela awayeziva edinwe ngayo yonke imihla de waqalisa ukuziva engcono. Kunye nezinye iinguqu zokutya, ukusasaza ukutya kwakhe kuye kwamnceda ukuba afeze ngakumbi imini yonke.
Ingcebiso: Udiniwe okanye unxaniwe? Iglasi yamanzi kunye nomthambo omncinci kunokukunceda ukuba ubethe ukudinwa (ngaphandle kweekhalori ezongeziweyo).
I-Dominos philly cheesesteak pizza
Umvuzo 4: Funda indlela ukutya okuchaphazela ngayo iswekile yegazi.
Kuthatha umsebenzi omncinci wokucombulula oonobangela beswekile ephezulu kunye nesezantsi kunye nokumisela eyona ndlela yokutya, imithambo, kunye nezicwangciso zakho zamayeza. Ukuba iinombolo zakho ze-glucose yegazi aziqikeleleki, ukutya ukutya okufanayo ngexesha elifanayo ngosuku kunye nokugcina iirekhodi ezichanekileyo kuya kukunceda wena kunye nomboneleli wakho wezempilo uchonge iindlela kunye nohlengahlengiso lwesikhokelo kwisicwangciso sakho sonyango. Ukutya ngokungacwangciswanga kwenza iindlela zokubona kunye nokulawula amanqanaba eglucose yegazi kube nzima kakhulu.
Ukuze ufunde ukuba ukutya kukuchaphazela njani iswekile yegazi, jonga iswekile yegazi kunye nemitha yakho ngaphambi kokuba uqale ukutya kwaye malunga neeyure ezimbini emva kokulunywa kokuqala.
Ingcebiso: Cwangcisa umfuniselo olula ngala manyathelo alandelayo.
1. Hlamba kwaye womise izandla zakho, emva koko ujonge iswekile yegazi lakho ngaphambi kokutya kwakho.
2. Ukuba uthatha iyeza lokunciphisa i-glucose yegazi kunye nokutya, thatha umthamo wakho njengesiqhelo.
3. Njengoko uthabatha ukutya kwakho kokuqala, setha isibali-xesha iiyure ezi-2.
4. Jonga iswekile yakho kwakhona kwiiyure ezi-2 emva kokulunywa kokuqala.
5. Kwijenali okanye kwincwadana, bhala umhla, amaxesha okuhlolwa, iziphumo zeglucose yegazi, ukutya kunye neziselo ozisebenzisayo, kunye neenxalenye.
6. Phinda ulinge ngolunye usuku ukuthelekisa ulwazi kwaye ujonge iintsingiselo. Ukuba iziphumo azijoliswanga, thetha nomboneleli wakho malunga nokutya, umthambo, kunye nokhetho lwamayeza.
Umvuzo 5: Dibana neenjongo zokulawula ubunzima.
Ukungatyi ukutya kufana nokutsiba amayeza akho. Ibangela amanqanaba eswekile yegazi angalunganga, okwenza kube nzima ukulawula ubunzima. I-glucose yegazi elawulwa kakuhle inceda ukulawula ukutya, kwaye xa iswekile yegazi iphezulu, i-pancreas ikhupha i-insulin eyongezelelweyo (ukuba isavelisa i-insulin) ukubuyisela. Ngenxa yokuba omnye wemisebenzi ye-insulin kukugcina amanqatha, ixelela umzimba wakho ukuba upakishe iipounds ukusuka nakweyiphi na i-calories engaphezulu, ungazisusi. Okokugqibela kodwa kuncinci, ukweqa izidlo kunokukhokelela ekutyeni kakhulu kamva, ngakumbi kwisidlo sakho sangokuhlwa.
Ingcebiso: Ukuba ufumanisa ukuba yeyona nto isempilweni ukuzisa ukutya kunye nawe emsebenzini okanye kwimisebenzi yemihla ngemihla, cwangcisa oko uyakufuna kwaye ukupakishe ngobusuku bangaphambili.
Umvuzo wesi-6: Nceda amanye amayeza enze imisebenzi yawo.
I-insulin kunye neepilisi zokwehlisa iswekile yegazi 'aziyimisi isenzo sazo ukuba uthatha isigqibo sokungatyi ukutya,' utshilo uKathleen Stanley, isazi sokutya kunye nombhali Izinto ezingama-50 ekufuneka Uzenze Yazi Malunga Isifo seswekile (I-American Diabetes Association, i-2009).
Endaweni yoko, amayeza akhuthaza ukuveliswa kwe-insulin angaqhubeka ehlisa i-glucose yegazi nokuba amanqanaba anganyuswanga. Iipilisi eziqhelekileyo ezinokubangela oku ziquka: i-glimepiride, i-glipizide, i-glyburide, i-nateglinide (i-Starlix), kunye ne-repaglinide (Prandin). La mayeza anokunyusa umngcipheko weswekile yegazi ephantsi (hypoglycemia).
Ukuba neempendulo zeglucose ephantsi rhoqo kunokwenza ulawulo lobunzima lube ngumngeni ngakumbi ngenxa yesidingo sokutya okanye ukusela ukutya okune-carb okanye unyango olukhawulezisa ukubuyisela amanqanaba eswekile yegazi kuluhlu olusempilweni. Kuba ukuba neswekile ephantsi kunokukwenza uzive uphakuzela, kulula ukutya kakhulu. Unokusebenzisa ngokulula iikhalori ezininzi kunokuba ufuna ukunyanga eziphantsi. Buza umboneleli wakho ukuba ingaba iyeza lokunciphisa i-glucose oyithathayo linokubangela i-hypoglycemia kunye nento ongayenza ukuyikhusela. Ukuba ufumana ukusabela kweglucose ephantsi rhoqo, thetha nomboneleli wakho wezempilo malunga nokwenza utshintsho lwamayeza okanye uhlengahlengiso.
Umvuzo 7: Yenza ucwangco ngosuku lwakho.
Ukutya okuqhelekileyo kunokubonelela ngesakhiwo kunye nesakhelo sokulungelelanisa usuku lwakho kunye nokucwangcisa ixesha lokuzilolonga, ukuzonwabisa, kunye nokuphumla, uthi umfundisi wezokutya kunye nesifo sikashukela uKathleen Stanley. Zombini umthambo kunye nexesha lokuphumla kukunceda ukulawula uxinzelelo, nto leyo inceda ukulawula seswekile.
Ukutya okucwangcisiweyo kuthanda ukuba nesondlo, kwakhona, yongeza uKathaleen Briggs Early, Ph.D., RD, CDE. Ukuba uyeqa ukutya okanye ubambe ukutya ekuhambeni, unokukhetha ukutya okungenampilo engenazo iivithamini, iiminerali, i-antioxidants, i-fiber, kunye nezinye izondlo.
endaweni yesiraphu yengqolowa
Cinga ukuba uninzi lwethu ludinga ubuncinane iikomityi ezi-5 zeziqhamo kunye nemifuno imihla ngemihla. Kunzima ukuyifeza loo nto ukuba uyeqa ukutya okanye utye xa ubaleka.
Ingcebiso: Cwangcisa ukutya kathathu ngemini, ngalinye linamaqela amathathu okutya, anjengeprotheyini, isitashi kunye nemifuno.
Esona sicwangciso silungileyo seentsuku ezisi-7 seSidlo seswekile
