Ukuphila Nesifo Sikashukela: Yazi Indlela Yokuphatha Futhi Uhlale Unempilo

Umuntu oyedwa kwabayi-10 unesifo sikashukela. Kuyinkinga yezempilo evamile kubantu abadala. Abantu abadala abangaphansi kweminyaka engama-50 ubudala manje bangathola sikashukela. Funda ukuthi ungayigcina kanjani impilo yakho nesifo sikashukela noma ngabe wena, othandekayo noma nobabili banaso lesi simo. Ake siqale sibambe ukuthi yini ebangela isifo sikashukela.

Kuyini isifo sikashukela?

Isifo sikashukela sibangelwa lapho inani likashukela likhuphuka egazini lakho. Umzimba wakho uzoguqula inani elikhulu lokudla libe yi-glucose. Le glucose isetshenziswa amaseli njengamandla. Ngaphezu kwalokho, umzimba wakho ukhiqiza i-insulin ye-hormone. I-insulin ihambisa i-glucose kumaseli akho ngendlela efanele. Isifo sikashukela siqala lapho enye yalezi zindlela ingahambi kahle.

Isifo sikashukela sohlobo loku-1 sibangelwa ukukhiqizwa kwe-insulin eyanele ngumzimba. Isifo sikashukela sohlobo 2 siqala lapho umzimba wehluleka ukusabela ku-insulin. Ukudla ushukela omningi kungalimaza umzimba wakho ngezindlela ezihlukahlukene, okuhlanganisa amehlo nezinso. Isifo sikashukela sohlobo loku-1 sithinta izingane kanye nentsha. Abantu abadala abakwazi ukulawula amazinga kashukela ngenxa yobudala. Lokhu kwehluleka kuzokhula kamuva kube yisifo sikashukela sohlobo 2. Isifo sikashukela singenzeka nakubantu abakhuluphele.

Ngingakwazi Ukwelapha Isifo Sami Sikashukela?

Isifo sikashukela singalawuleka kodwa ukwelapha akwenzeki. Uma unesifo sikashukela, kufanele unakekele impilo yakho. Futhi, gcina umkhondo wegazi lakho, amazinga kashukela, kanye ne-cholesterol. Nokho, akunakwenzeka ukuhlehlisa isifo sikashukela. Uma uzimisele ukuba nempilo, ungakha uhlelo lokwelapha isifo sikashukela. Ungase udinge uthisha ozokufundisa indlela yokwenza phatha indlela yakho yokuphila nokudla okunempilo. Vakashela odokotela njalo futhi uxhumane nabahlinzeki bezempilo. 

Kufanele Usiphathe Kanjani Isifo Sikashukela?

• Esikhundleni sokudla ingxenye enkulu ngesikhathi esisodwa, kungcono ukuhlukanisa usuku lwakho ngokudla okuncane. Kungakusiza ugcine amazinga kashukela egazini ezinzile. Ukudla izikhathi ezi-5 noma eziyisi-6 kunempilo kakhulu kunokudla kathathu ngosuku. Kuyindlela engcono ukuphathwa isifo sikashukela.
• Ukudla isinkwa ne-pasta kungakhuphula izinga likashukela. Ungasebenzisa okusanhlamvu okuphelele njengama-oats, irayisi elinsundu, nebhali njengengxenye yokudla kwakho. Agayeka kalula futhi asiza ekuqiniseni amazinga kashukela egazini.
• Faka nezithelo nemifino enjengesipinashi, ulethisi oluhlaza noma obomvu, utamatisi, izaqathe, i-broccoli, u-squash, noma ubhatata. Ingakusiza ukuthi ugcine isisindo sakho futhi uphile impilo enempilo. Lezi ezinye ze ukudla okungcono kakhulu ukulawula isifo sikashukela. 

Ungahlala kanjani Unempilo Ngesifo sikashukela?

Ukuzivocavoca: Ukuzivocavoca umzimba kubalulekile ekugcineni umfutho wegazi onempilo kanye namazinga kashukela egazini. Kungase futhi kuthuthukise ukusebenza kwezitho zomzimba wakho futhi kwandise isikhathi sakho sokuphila. Xhumana nodokotela noma umqeqeshi owazi ngakho uma ungazi okuningi mayelana nokuzivocavoca. Zivocavoce okungenani kathathu noma kane ngeviki ukuze uhlale unempilo futhi ufanelekile. 

Ukuncipha emsimbeni: Ukukhuluphala ngokweqile kungaba yingozi futhi kukhuphule amathuba okuba nesifo sikashukela nenhliziyo. Ungelapha isifo sikashukela ngokwehlisa amakhilogremu ambalwa. Ngokudla ukudla okunempilo nokuzilolonga njalo, ungakufeza lokhu.

Yelapha isifo sikashukela

Hamba uyohlolwa njalo futhi ulandele ukudla okudlayo nsuku zonke. Hlela ishadi lakho lokudla ngosizo lwe-dietician. Thina, ezibhedlela ze-CARE, sihlinzeka ngezinsizakalo zokunakekelwa kwezempilo ezihamba phambili ezigulini ezinesifo sikashukela. Hlola wethu iwebhusayithi ukuthola izinsiza zezokwelapha ezengeziwe.