Ukutya okuphambili xa ufuna ukulawula iswekile yegazi. Kakhulu ngenxa abantu abaphethwe sisifo ezinxulumeneyo, njengesifo seswekile, nakwabo bayinyamekelayo impilo yabo. Kuba ukugcina amanqanaba eswekile esempilweni kubalulekile ukukhusela izifo ezahlukeneyo. Okunye ukutya kunepropathi yokugcina la manqanaba aqhelekileyo kwaye ngoko ke kufuneka kube khona ekutyeni rhoqo.
Ngendlela efanayo ukuba kukho okunye ukutya okanye iimveliso ezinomxholo ophezulu weswekile ezongezelelweyo, kunye ne-carbohydrates ecocekileyo, unobangela wotshintsho kumanqanaba eswekile yegazi, abanye bayabanceda ukubalawula. Qaphela ukuba kukuphi oko kutya, ngakumbi ukuba unesifo seswekile, i-prediabetes, okanye nasiphi na esinye isifo apho iswekile yegazi ingumngcipheko.
Lawula iswekile yegazi ngokutya
Ukongeza kokutya oza kukubona ngezantsi, into yokuqala kunye neyona nto ibalulekileyo omele uyenze kukuphelisa ezo mveliso ezibeka umngcipheko. Phakathi kwabo, ukutya okucutshungulweyo okuqulethe izixa ezikhulu zeswekile, nokuba kungegama layo lokuqala okanye kuyo nayiphi na izithethantonye ezisetyenziselwa ukuyifihla. Iziselo ezithambileyo ezinekhabhoni, iipastries zamashishini, iijeli okanye iijusi ezipakishiweyo, phakathi kwezinye, ziimveliso ezibeka impilo yakho emngciphekweni. Endaweni yoko, okunye ukutya okufana noku kulandelayo kukunceda ukulawula iswekile yegazi lakho.
IBroccoli
Ukongeza ekubeni yimifuno eneempawu ezintle zempilo, i-broccoli yenye yezona zinto zisebenzisanayo ngokuchasene namanqanaba aphezulu eswekile yegazi. Oku kungenxa yokuba i-broccoli iqulethe ikhemikhali yesityalo ebizwa ngokuba yi-sulforaphane, into eneempawu zokulawula i-glucose. Le khompawundi iyasebenza xa i-broccoli ihlafunwa okanye yophukile, nto leyo enceda ekuphuculeni ubuntununtunu bomzimba kwi-insulin.
Ithanga
Oku kutya, okuqhelekileyo ekwindla nasebusika, ngumhlobo omkhulu ngokuchasene nesifo seswekile. Ngombulelo kumxholo wayo ophezulu we-antioxidants kunye nefiber, ezinceda ukugcina amanqanaba eglucose egazini. Kwaye kungekhona kuphela ithanga, imbewu yethanga inempilo ngokulinganayo kwaye inenzuzo.
Iziqhamo ezomileyo
Nangona kukutya okune-caloric kakhulu, amandongomane yenye yezona zinto ziphilileyo zokutya ezikhoyo. Iinzuzo zayo zempilo zininzi kangangokuba kuyacetyiswa ukutya isixa esincinci seziqhamo ezomisiweyo yonke imihla. Ngoku isifo seswekile kunye nezifo ezinxulumene nazo, amandongomane kukutya okuyimfuneko kulawulo lweswekile yegazi. Ngokukodwa ii-almonds, i-peanuts kunye ne-walnuts.
Iziqhamo zeCitrus
I-Orange, i-grapefruit, i-tangerines kunye nazo zonke iziqhamo ze-citrus zibonakaliswa yi-glycemic index ephantsi. Oku kuthetha ukuba umxholo weswekile yendalo uphantsi kakhulu ayiwatshintshi amanqanaba eglucose egazini. Ngakolunye uhlangothi, iziqhamo ze-citrus ziqukethe iipolyphenols ezisebenza njengomlawuli weswekile emzimbeni. Ke ngoko, kucetyiswa ukuba kusetyenziswe isiqwenga esinye seziqhamo zesitrasi ngosuku ukunciphisa umngcipheko wokuba nesifo seswekile.
Iyogathi
Iimveliso ezivundisiweyo ziluncedo ngakumbi kulawulo lweswekile kunye namanqanaba eswekile yegazi. Oku kungenxa yokuba iyogathi kunye negwele layo libandakanya iprobiotic yendalo enceda amanqanaba aphantsi yeglucose egazini. Zombini i-yogurt kunye ne-kefir zisebenzisana kakhulu kwidabi lokulwa nesifo sikashukela kwaye ukusetyenziswa kwazo kukunceda ugcine amanqanaba eswekile enempilo.
Ukuphucula okanye ukunciphisa amanqanaba eswekile yegazi, kubaluleke kakhulu ukuqwalasela ezinye iingcebiso malunga nokutya. Kwelinye icala, kufuneka ukunciphisa ukutya kwe-carbohydrate kunye nokwandisa ukusetyenziswa kokutya okuphezulu kwefayibha. Sela amanzi amaninzi kwaye ugcine umzimba wakho ugcwele amanzi. Ukongeza, ukwenza umthambo rhoqo kuya kukunceda ukulawula isifo seswekile kwaye uthintele iingxaki ezinxulumene neswekile yegazi.