Kashukela ephakeme: yini okufanele uyenze futhi kanjani ukuba sigweme imiphumela?

Wonke umuntu angaba nguye umbuzo ukuthi kusho ukuthini inkomba ezifana kashukela iyokhushulwa, yini okufanele uyenze ukuze uthole emuva kokujwayelekile, futhi uyoba yini umphumela ungase ube nesimo umzimba? Nokho, akubona bonke abantu ungathola isixazululo ilungelo le nkinga. Njengoba kuboniswa izibalo yezokwelapha, ngisho nalapho umuntu efunda kudokotela wakhe ukuthi wayekade kudlulwe amazinga e amazinga kashukela egazini, awusebenzi aphendule ngendlela efanele. Imiphumela ngokunganaki okunjalo bona kungaba inhlekelele esikhathini esizayo. Kunoma ikuphi, bonke abantu kufanele bazi ukuthi uyisihluthulelo zomzimba. Ngokuyinhloko ushukela zandiswe igazi kubonisa khona izifo ezinjengesifo sikashukela.

Izinsolo ushukela egazini ephakeme: yini okufanele uyenze?

Ngokwemvelo, ukuze kuhlonzwe olunembile kakhulu isikhathi kuyadingeka ukwenze izinqubo eziningana -. Zihlolelwe ezingeni izinto ngezikhathi ezahlukahlukene, sithwele noma cha nokunye N. Nokho, kuyaziwa ukuthi emakamu (ukuzila ukudla), ilingana ezingaphezu kuka 7 mmol / ilitha, kungashiwo wagomela ukuthi kukhona giperklikemii. Ngokuvamile, ingxenye esebenzayo kumele kube ngaphakathi kobubanzi kusuka 4.5 kuya 5.5 mmol / ilitha. It is wafakazela ukuthi sikashukela kuholela ekubhujisweni kancane kancane esimiso senhliziyo nemithambo yegazi, futhi kuphula isakhiwo izinso, amehlo, isimiso sezinzwa futhi uhlelo kwemithambo kanye ngemithambo umzimba engezansi. Ngisho noma lokhu ayikafiki namanje, umuntu namanje asengozini. Ngokwesibonelo, akukho ukuze zenze ukuba kunyuke kwehluleka kwesimiso somzimba sokuzivikela ezifweni, ezifana kashukela ephakeme. Ukwelashwa komzimba emiphumeleni esesimweni esinjalo - inqubo eside futhi ayabiza, ngakho isikhathi esingcono abakwazanga ukuyivimbela.

Funda ngenkinga Yiqiniso, bungatholakala ngokuya emtholampilo emphakathini, kodwa akulona engadingekile ukwazi izimpawu eziyisisekelo zako. Ngakho, yini libhekene kashukela eziphakeme? Okokuqala, izwi lesibonakaliso sokuqala yesifo sinjalo uhambo njalo endlini lencane. Okwesibili, umuntu uhlushwa engapheli ukoma koma emphinjeni, okuyinto ungaya e isikhumba emzimbeni. Ngokulinganayo uphawu okubalulekile ukukhathala okusheshayo futhi ukozela njalo. Awu - ekugcineni - sizibona indlala, okuholela ukudla ngokweqile kanye nokudla ngokweqile ukuthi kuholela ekwandeni e fat umzimba ngokwako.

Ephawula okungenani omunye izimpawu ngenhla, noma yimuphi umuntu Sane ngokushesha ubuza imibuzo ngalokho okufanele ukwenze ukuze wehlise kashukela iyokhushulwa, yini okufanele uyenze ekubhebhezeleni lokhu kungenzeki futhi nokunye .. Yiqiniso, ukuze uqale ukusebenzisa ukuze ngochwepheshe abanekhono futhi kakade ngesisekelo izincomo zalo, athwala imisebenzi ehlukahlukene. Uma kungenjalo insulini ancike ngifundise ngesifo sikashukela, into eyesabisa luyize kungenzeka ukuphatha izimali zomphakathi ngaphandle kokusebenzisa imithi.

Ukudla sikashukela

Okokuqala kufanele kuphawulwe ukuthi ngidle ukudla okukhethwe kahle kakhulu ukunciphisa kashukela ephakeme. Ukudla kufanele esekelwe okune carbohydrate nge ongaphakeme Inkomba glycemic futhi inqwaba amaprotheni eliphezulu. Ngokwesibonelo, kungaba kwasolwandle, yobisi inyama amaqembu, kanye nemifino nezithelo, ayo fresh, njll A iphuzu elibaluleke kakhulu ilungelo ukudla umbuso - .. Yidla kufanele kube njalo (cishe ngo-6 izikhathi ngosuku), kodwa kancane kancane, hhayi ukudla.

Yiqiniso, lapho senza izinqumo mayelana nendlela ukunciphisa kashukela ephakeme, yini okufanele uyenze ukuyihlalisa, indima enkulu ngoba umzimba. Ngenxa zokugcina isebenze yemisipha, okuyinto ngisho uphumule izocubungula zonke carbohydrate ngokweqile emzimbeni.