Zokuthandizani kuti muteteze kuwonjezeka ndi kuchepa kwamagetsi
Magazi a shuga amagazi amasinthasintha nthawi zonse ndi zifukwa zosiyanasiyana. Ngati mukudwala matenda a shuga , kusintha kumeneku kungakhale kovuta, kotopetsa, komanso koopsa kwa ena. Pozindikira bwino zinthu zomwe zimayambitsa zochitikazi, mutha kupewa zotsatira zambiri za matendawa komanso kuti mukhale ndi thanzi labwino kwa nthawi yaitali.
Nazi zifukwa zisanu zomwe zimayambitsa kusinthasintha shuga kwa magazi ndi zinthu zomwe mungachite kuti muziwongolera bwino:
1. Chakudya ndi Kumwa
Mukamadya, shuga lanu la magazi lidzakwera pamene zakudya zomwe mumadya zimagwiritsidwa ntchito mophatikizapo ndi kulowa magazi. Mitundu ya zakudya zomwe mumadya, ndiye, ndizofunikira kuti muyambe matenda. Zakudya zophweka komanso shuga wambiri, mwachitsanzo, zimayambitsa mikodzo yambiri m'magazi a magazi kusiyana ndi mapuloteni, mafuta, ndi ma carb complex. Kumvetsa izi kungakuthandizeni kutsogolera zizolowezi zanu.
Kuti mupewe kusinthasintha, yang'anani pa zakudya zomwe ziri zochepa pa chiwerengero cha glycemic . Ichi ndi ndondomeko yomwe imawononga chakudya ndi momwe zimakhudzira shuga ya magazi. Ma Carbs ngati maswiti, keke, ndi ma coki ali ndi chiwerengero chokwanira cha glycemic, pamene mkate wa tirigu, yams, ndi oatmeal ali ndi chiwerengero chochepa cha glycemic index.
Fiber ndi gawo lofunika kwambiri pa zakudya za shuga . Ngakhale mitsempha ndi chakudya, sichikumasula shuga wa magazi monga ma carbu ena. Ndipotu, kudya kwapamwamba kwambiri kumagwirizanitsa ndi kuchepa kwa magawo a shuga kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2 .
2. Kumwa Mowa
Chimene mumamwa chimakhudza kwambiri zomwe mumadya. Izi ndi zoona makamaka pankhani ya mowa. Mowa uliwonse wamtunduwu umadziwika kuti umapangitsa kuti thupi likhale lopanda shuga.
Pazitsulo zina, zakumwa zoledzera zingathe kukweza shuga chifukwa cha zakudya zomwe zili m'magawowa.
Mowa wochuluka kwambiri umakhala wochuluka ndi 13 gm ya carbohydrate pa 12 ounce kutumikira. Vinyo, mosiyana, ali ndi pafupifupi galamu imodzi, pamene mizimu ilibe.
3. Kuchita zolimbitsa thupi
Kuchita masewera olimbitsa thupi ndi bwino ngati muli ndi matenda a shuga, koma kuchita mopitirira muyeso kungachepetse shuga lanu mwazidzidzidzi. Ndipotu, ngati mukugwira ntchito mwakhama komanso molimbika, mumakhala ndi matenda a hypoglycemia (kuwonongeka koopsa komanso koopsa kwa shuga).
Kuti mudziwe zomwe zili zoyenera kwa inu , yambani pang'onopang'ono ndipo lembani ma glucose anu musanayambe ndi kumaliza masewera olimbitsa thupi. Malingana ndi zotsatira, mutha kuzindikira zomwe muyenera kuchita kuti mukhalebe bwino, ngati mukusintha mankhwala anu, zakudya zomwe mumadya, kapena nthawi yopuma.
4. Kusamba
Mahomoni akhoza kusewera ndi shuga wanu wamagazi, makamaka pa nthawi ya kusamba. Zosavuta kuti mahomoni omwe amachititsa kuti musakhalenso kusamba nthawi zina amatha kusintha kwambiri shuga wanu wa magazi.
Masiku awiri kapena atatu asanafike msinkhu, monga momwe estrogen ndi ma progesterone akuyamba kuwuka, amayi amawona kuti insulini yawo imayenera kuwonjezeka pamene dzuwa limatuluka. Amayi omwe matenda awo a shuga amakhala osatetezeka, shuga wambiri wamagazi imayambitsa chiopsezo cha matenda a umuna ndi yisiti ndipo amatha kusokoneza nyengo yake .
Mofanana ndi kuchita masewero olimbitsa thupi, kuyang'ana magazi anu shuga kumakuthandizani kuti musinthe mankhwala ndi zakudya zanu kuti muwone bwino shuga. Kuchita masewera olimbitsa thupi kumathandizanso.
5. Kupanikizika
Kupanikizika kumakhudzana ndi kupanga hormone yotchedwa cortisol (yotchuka kwambiri yotchedwa "hormone yachisoni"). Pansi pa zovuta, cortisol imapereka thupi ndi shuga mwa kulowa mu mapuloteni oteteza chiwindi. Izi zimatsimikizira kuti thupi liri ndi mphamvu zomwe zimayenera kuthana ndi mavuto aakulu.
Komabe, kupanikizika kwambiri kungayambitse kuchuluka kwa cortisol, zomwe zimayambitsa shuga yowopsya mu shuga ya magazi yotchedwa hyperglycemia .
Kuchita masewera olimbitsa thupi ndi njira yabwino yothetsera kupanikizika, kutsutsana ndi shuga yapamwamba yambiri yomwe imatha kuwonjezereka. Kuti mupewe kupanikizika, yesetsani kupumula msanga, kupuma kwakukulu, kusinkhasinkha, ndi njira zowonetsera. Ngati izi sizigwira ntchito, funsani dokotala wanu kuti atumize kwa mlangizi kapena katswiri wa zamaganizo yemwe angathe kuthandiza.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. "Mmene Amankhwala Amachiritsira Matenda a Shuga - 2015." Chisamaliro cha shuga . 2015; 38 (Suppl 1): S1-90. DOI: 10.2337 / diaclin.33.2.97.
> Engler, P .; Ramsey, S. ndi Smith, R. "Mowa amagwiritsira ntchito odwala matenda a shuga: Kufunika koyezetsa magazi ndi kuwathandiza." Acta Diabetol. 2013; 50 (2): 93-9. DOI: 10.1007 / s00592-010-0200-x.