Ngaba isifo seswekile sibangela okanye sithintele ukwehla kobunzima?

Impilo-ntle

Kwiimeko ezininzi, ukunciphisa umzimba kuphezulu kuluhlu lweendlela zokuthintela nokulawula isifo seswekile. Ukuphulukana nobunzima kuphucula impilo yentliziyo, kunciphisa umngcipheko woxinzelelo lwegazi, kugcina iswekile yegazi, kunciphisa ukunganyangeki kwe-insulin, kunye nokunye. Kodwa ngamanye amaxesha, ikakhulu kwiimeko zohlobo lwe-1 yeswekile, ukunciphisa umzimba kunokuba yinto engalindelekanga, engaqhelekanga, kunye nesizathu sokukhathazeka. Ngethamsanqa, ukwazi ukuba isifo seswekile sinokubangela njani ukuba ulahlekelwe ngumzimba, ujonge ntoni, kwaye xa ubona umboneleli ngenkathalo yezempilo unokuhamba indlela ende ekulawuleni esi sifo kunye nokuhlala usempilweni.

Ngaba isifo seswekile sinokubangela ukunciphisa umzimba?

Ewe inako. Isifo seswekile inciphisa imveliso yomzimba kunye / okanye impendulo yayo kwi-insulin-ihomoni elawula amanqanaba eswekile yegazi ngokunceda umzimba uguqule iswekile ibe ngamandla. Ukuba iiseli azinakho ukwenza okanye zisebenzise ngokwaneleyo i-insulin ukwenza oku kuguqulwa, banokucinga ukuba umzimba ulambile kwaye baqale ukusebenzisa amanqatha kunye nomzimba ngamanqatha omzimba endaweni yoko, kubangele ukunciphisa ubunzima ngesiquphe. Uninzi lwexesha, oku kwenzeka kwiimeko zohlobo lweswekile 1, nangona udidi 2 lweswekile kunokubangela ukwehla kobunzima obungachazwanga.

Nabani na ongenzi mgudu odibeneyo wokunciphisa umzimba kodwa abone ukuhla okungaguqukiyo xa emi esikalini kufuneka aqaphele. Olu hlobo lokulahleka kwesisindo olungachazwanga lunokuba luphawu lwesifo seswekile esingafunyaniswanga. Inokuvela nakwezinye iimeko ezininzi, kubandakanya imiba ye-thyroid, isifo se-celiac, isifo sikaCrohn, umhlaza kunye nokunye. Ekuphela kwendlela yokwazi ngokuqinisekileyo kukutyelela umboneleli wezempilo.

Izifundo zibonise ukuba amayeza athile eswekile, afana metformin , unako unobangela kwaye uncede ukugcina ukulahleka kwesisindo ngaphezulu kweminyaka emininzi. Ezinye iziyobisi zeswekile ezinokuthi zinciphise ukutya kwaye zibangele ukunciphisa umzimba kubandakanya i-Byetta kunye ne-Victoza.

Uza kubona nini umboneleli wezempilo

Ngamanye amaxesha, ubunzima bomzimba bunokutshintsha ngokwendalo, ke kufanelekile ukuba umntu akhathazeke? Imvumelwano ngokubanzi kukuba ngokungathandabuzekiyo iipesenti ezi-5 okanye ngaphezulu ukwehla kobunzima bomzimba kwisithuba seenyanga ezintandathu ukuya kwezili-12 akuqhelekanga.

Ukuphulukana nobunzima ngesiquphe kungangumqondiso wokunyuka okanye ukungalawuleki kwamanqanaba eglucose egazini, utshilo uLisa Moskovitz, RD, i-CEO ye IQela leZondlo . Enoba ulahlekelwe ngumzimba wakho ngabom, nayiphi na ilahleko enkulu kuneepawundi ezimbini ukuya kwezintathu ngeveki kufuneka ixelwe kumboneleli wakho wezempilo.

Kwicala leflip, ukutyeba kakhulu yinto ebangela umngcipheko kuhlobo 2 lweswekile. Abantu abanesalathiso sobunzima bomzimba (BMI) abangama-30 okanye ngaphezulu badla ngokuba nenqanaba eliphezulu lokumelana ne-insulin, ezinokukhokelela kuhlobo lweswekile yesi-2. Ayizizo zonke iimeko zokutyeba kakhulu ezikhokelela kwisifo seswekile, kodwa ngokuqinisekileyo iyonyusa amathuba okuphuhla. Ngaphezulu koku, ukutyeba kakhulu kunokwandisa iimpawu zeswekile kuye nakubani na osele enayo.

Ngesi sizathu, ababoneleli ngezempilo kunye nabadli ngokutya baya kuhlala bephuhlisa ukutya okanye iinkqubo zokunciphisa umzimba kwizigulana ezinesifo seswekile okanye i-prediabetes. Ezi nkqubo zihlala zibandakanya izicwangciso zokutya kunye nezinto ezenziwayo zomzimba ezinceda abaguli ukuba bafezekise kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko okanye ubukhali bohlobo lweswekile yesi-2. Ngokwesiqhelo, oku kubandakanya ukuhlalutya indlela isigulana esitya ngayo ngoku kunye nokuzilolonga, emva koko ndibeke utshintsho kwindlela yokuphila eya kuthi incede ukufezekisa iinjongo zokuphulukana nobunzima.

Ezinxulumene: Ukutyeba kakhulu kunye neenkcukacha zokutyeba kakhulu

Kwenziwa kanjaningokukhuselekileyoukunciphisa umzimba xa unesifo seswekile

Nangona abantu abanesifo sikashukela banokufumana ukulahleka kwesisindo ngokukhawuleza, okungaqondakaliyo, oku akusiyo umphumo oqhelekileyo. Oku kwenzeka ikakhulu kuhlobo loku-1 lwesifo seswekile, esiquka kuphela 5% ukuya kwi-10% kuwo onke amatyala eswekile. Rhoqo, ngokuchaseneyo-ukunciphisa umzimba ngumzabalazo. Ukuxhathisa kwe-insulin kukhokelela kumanqanaba aphezulu e-insulin, anokunyusa indlala kunye nokutya kakhulu. Kwaye ngexesha lonyango lwe-insulin, umzimba ugcina iswekile eninzi njengamafutha. Zombini iimeko zinokukhokelela ekuzuzeni ubunzima okanye, ubuncinci, ubunzima ngakumbi kulawulo lobunzima.

Ngelixa lungekho unyango lwe-Type 2 yeswekile, ukomelela kokunciphisa umzimba ngokutya kunye nokusebenza komzimba kunokukuguqula (okwenyani isixa yobunzima obufunekayo buyahluka). Oku akuthethi ukuba isifo seswekile simkile ngonaphakade. Kuthetha nje ukuba isifo sixolelwe, kwaye isigulana siyasigcina amanqanaba eswekile esempilweni , kodwa iimpawu zihlala zibuya.

Owona mbuzo mkhulu ngulo: Yeyiphi eyona ndlela, ikhuselekileyo yokunciphisa umzimba ukuba unesifo seswekile? Zininzi izidlo zefashoni ezingaphilanga. Ngokuqinisekileyo, ukungasebenzisi nto ngaphandle kwencindi yomnqathe kangange veki kuya kuthi kuncede ukunciphisa umzimba, kodwa akunakuba lolona khetho lusempilweni ekuhambeni kwexesha. Amaxesha amaninzi kungcono ukuba utye ukutya okwenzelwe wena, ukutya okujikeleze umzimba, ukulawula iinxalenye, kunye nokuzilolonga rhoqo. Nazi ezinye iindlela zokuphulukana nobunzima beswekile ezinokuthi zisebenze ngakumbi:

1. Izidlo ezisezantsi zeekhalori: Le yindlela yokuvavanya ubunzima yokuvavanya ixesha. Ukusilela kwekhalori yonke imihla kuya kukhokelela ekulahlekeni kwesisindo. Ngokwesiqhelo, oku kuthintela ukutya kwi-calorie ukuya kwi-1,200 ukuya kwi-1,600 ngosuku ngamadoda kunye ne-1,000 ukuya kwi-1,200 ngosuku kubafazi. Kodwa ikwa malunga nokutya iikhalori ezifanelekileyo-ukutya okunesondlo kunye nemifuno eyaneleyo, iziqhamo, iiprotein, kunye neicarbohydrate. Isifundo esivela e-UK ibonakalise ukuba i-45.6% yabantu abane-Type 2 yeswekile abathathe inxaxheba kwinkqubo yokulawula ubunzima beekhalori ezisezantsi baphumelele uxolelo kungaphelanga unyaka.
2. Izidlo ezisezantsi kakhulu zekhalori (VLCDs): Ii-VLCD ziindlela zakutshanje ezithintela isigulana ukuba sibe ngaphantsi kweekhalori ezingama-800 ngosuku. Kunzima, kodwa ngaphakathi isifundo se-2019 , abaguli beswekile kwiikhalori ezingaphantsi kwama-600 ngemini i-VLCD ibonise ukuphucuka okukhawulezileyo kulawulo lwe-glycemic kwiiveki nje ezimbini, kwaye i-79% yafumana ukuxolelwa kwiiveki ezisibhozo ukuya kwezili-12.
3. Ukuphepha ukutya okuthile: Ngokukodwa, ababoneleli bezempilo banokucebisa ukunciphisa okanye ukusika iinkozo ezicutshungulweyo, iimveliso ezinobisi ezinamafutha apheleleyo, ukutya okunamafutha agcweleyo okanye okuhambisa, kunye nokutya okuneswekile eyongeziweyo okanye iiswiti. Oku kutya kunokubangela i-spikes kwiswekile yegazi kunye nokunyusa ukutya okunamafutha.
4. Ulawulo lwesahlulo: Le icacile. Ukutya kakhulu kunokukhokelela ekuzuzeni ubunzima, okuyingozi kukhathalelo lweswekile. Ukunceda ukugcina abaguli besemgceni, iingcali zokutya zihlala zenza isicwangciso sokutya esilinganiselweyo ukunciphisa iswekile kunye nokutya okunamafutha ngelixa ufundisa imikhwa yokutya esempilweni.
5. Ukuzilolonga rhoqo: Ukuzivocavoca kunokunciphisa iswekile yegazi kunye nokunyusa ubuntununtunu be-insulin ukuya kuthi ga kwiiyure ezingama-24 emva kokuzilolonga. Nangona kunjalo, oku kuxhomekeke kubungakanani bomsebenzi kunye nobude bomsebenzi, ngokwe Umbutho weSwekile yaseMelika . Ababoneleli ngezeMpilo banokwenza inkqubo yokuziqhelanisa nokudibanisa nesicwangciso sokutya sesigulana xa kunyangwa isifo seswekile.

Oko kwathethiyo, isifo seswekile sinokonakalisa ubudlelwane kunye nokutya, utshilo uMoskovitz. Akuqhelekanga ukuba uphuhlise iipatheni zokutya ezingalunganga okanye nokuba iingxaki zokutya emva kokuxilongwa . Ngeso sizathu, indlela eguqulweyo, eguqukayo, kunye nebandakanyayo ehambelana neemfuno zomntu kunye nendlela yokuphila ibaluleke kakhulu kwimpumelelo yexesha elide.

UMoskovitz ucebisa ukutya okune-glycemic ukutya okuninzi okutya okusekwe kwizityalo kunye nokutya okune-fiber, iiprotein ezingacacanga, kunye namafutha okulwa nokudumba, [lolona nyango lulungileyo lawula ihemoglobin A1C , umyinge weswekile yegazi kwisithuba seenyanga ezintathu. Ucebisa ukuba abantu abanesifo seswekile kufuneka batye utywala kunye necaffeine ngokumodareyitha (kuba zombini zinokuchaphazela amanqanaba eswekile yegazi) kwaye batye ukutya okunezakha-mzimba okanye amashwamshwam ane-fiber, protein, kunye namafutha rhoqo kwiiyure ezintathu ukuya kwezintlanu ngalo lonke usuku.

Kuthekani ngezidlo ezisezantsi zecarb?

Ukutya okune-carb ephantsi kunye ne-zero-carb kushushu kwiminyaka eliqela edlulileyo. Amawakawaka abantu atsibe (kwaye ngamanye amaxesha ashiye) iAtkins Diet kwaye ukutya keto iibhanti. Abanye abantu bafunga ngabo, nangona izifundo ezithile ibonakalise iingozi zexesha elide lokusika yonke imacronutrient.

Xa kuziwa kwisifo seswekile, ukubala kwe-carbohydrate kunokwenza ukuba ukunciphisa umzimba kube lula kwaye kusebenze ngakumbi, utshilo uMoskovitz. Kodwa ngelixa ukubalwa kwe-carb kuhlala kuluncedo, ukuphelisa ii-carbs akusoloko kuyindlela elungileyo yexesha elide. Ingakumbi ngokutya okufanelekileyo uhlobo lweecarbohydrate kwiimali ezifanelekileyo. I-carbs ecoliweyo, etyebileyo efana nesonka esimhlophe, izinto ezibhakiweyo, kunye neeswekile zinokubangela i-spikes ezikhawulezayo kwiglucose yegazi. IiCarbs ezintsonkothileyo kunye nemicu evela kwiinkozo ezipheleleyo, iziqhamo, kunye nemifuno ithatha ixesha elide ukophuka, ukuthintela i-spike.