Ukuphumelela Ukulawula I-Blood Sugar Control Through Diet
Izifiso zokudla nokuphazamiseka kokukhulelwa kuvame ukuhlela ukudla futhi kudle kancane okunzima kakhulu, futhi isifo sikashukela sokukhulelwa sinezela kuphela kule nkimbinkimbi.
Uma kuziwa emibhalweni yokudla kanye zokupheka, owesifazane onesifo sikashukela sokugaya kufanele ahlale ekhumbula kakhulu ama-carbohydrate, okuyinto izakhi ezithinta ushukela wegazi kakhulu.
Ukuqonda isifo sikashukela sofuzo
Isifo sikashukela sokugaya sibhekisela kwisifo sikashukela esibizwa ngokuthi "isifo sikashukela") esiya kubafazi okokuqala ngesikhathi sokukhulelwa. Isifo sikashukela sisho ukuthi amazinga e-glucose (ushukela) emzimbeni wegazi lomuntu aphakeme kakhulu.
Ngokujwayelekile, i-hormone insulin, ekhishwa yinhlangano ebizwa ngokuthi i-pancreas, iyakwamukela futhi isebenzise i-glucose ephuma ekudleni kwakho. Nokho, ngesikhathi sokukhulelwa, amahomoni wesifazane enza kube nzima ngaye ukusebenzisa i-insulin (lokhu kubizwa ngokuthi ukumelana noku-insulin). Ngamanye amazwi, kufanele asebenzise insulin eningi kakhulu, kuze kube kathathu, ukwehlisa amazinga e-glucose egazini.
Kwamanye abesifazane abakhulelwe (cishe amaphesenti angu-9, ngokwe-American Diabetes Association) umzimba wabo awukwazi ukwenza i-insulin ngokwanele ukugcina ama-glucose abo emazingeni ajwayelekile-lesi simo sibhekwa ngokuthi yisifo sikashukela sokugaya.
Ukuze kulawulwe ushukela egazini, abesifazane abanesifo sikashukela sokugaya kudingeka balandele ukudla okulawulwa yi-carbohydrate. Ngezinye izikhathi, uma ukudla kunganele ukulawula amazinga egazi le-glucose, owesifazane angadinga futhi ukuthatha i-insulin noma imithi yomlomo njengo-metformin.
Ukuhlela Ukudla Kwakho
Uma uhlela ukudla kwakho (ngaphansi kokuqondiswa kwethimba lakho lezokunakekelwa kwezempilo), kunezigqila ezimbalwa ukuze ugcine engqondweni. Esinye sukuthi ukuzwela kwakho kanye nokwenza kabusha kwamakhemikhali kungakhula njengoba ukukhulelwa kwakho kuqhubeka.
Futhi, ukukhulelwa ngesifo sikashukela kungenza izidingo ezinkulu ngesikhathi esingathinta ikhono lakho lokulungisa ukudla okwenziwe ekhaya. Yingakho abesifazane abaningi bakuthola kuwusizo ukugcina izindlela zokupheka zilula futhi ziphindaphindiwe ngangokunokwenzeka ngezidlo ezisebenza kokubili indlela yokuphila kanye noshukela wegazi.
Ngamanye amazwi, uma uthola ukudla okwenza ukudla kwasekuseni, unamathele kulawo ukudla nokujikeleza leyo menyu. Uma uthola imenyu yansuku zonke ebonakala iveza imiphumela emihle yeshukela yegazi, yiphinde. Ngale ndlela, kufanele ubheke idatha yokondla kuphela futhi wenze izibalo ezingaphezulu uma udla ukudla okungajwayelekile.
Ukupheka kweSifo sikashukela sikaGestational
Uma uthola ukuthi unesifo sikashukela sokugaya, kubalulekile ukuhlangana nomuntu odla isifo sikashukela, ngakho-ke uyacaca ngezidingo zakho ezingokwenyama.
Inani lama-carbohydrate ongawudla ngesidlo ngasinye lizoxhomeka ekulawuleni ushukela wegazi, isisindo, izinga lomsebenzi, kanye nezinhloso zokushukela ngegazi.
Ngaphezu kokulawula ukudla kwakho kwe-carbohydrate, uzodinga ukuqinisekisa ukuthi ungeze amaprotheni amancane namafutha enempilo ekudleni kwakho ukulinganisela ushukela wegazi nokuqinisa ukudla okunomsoco.
Ukudla kwasekuseni
Ukudla kwasekuseni kungaba yisidlo esinzima kakhulu. Abesifazane abaningi abanesifo sikashukela sokukhulelwa babulala amazinga kashukela egazini ekuseni. Empeleni, kungase kubonakale sengathi noma iyiphi i-carbohydrate ingenza amazinga okushukela egazini avele. Ngokuvamile, ukulawulwa okuhle kweshukela lakho legazi ngesikhathi sakusihlwa kungenza kube lula ukulondoloza ushukela wegazi kulo lonke usuku.
Nakhu okunye okukhethwa kukho kokudla kwesibonelo:
- Amaqanda amabili anama-tortillas angu-1 okusanhlamvu okusanhlamvu, i-1/3 avocado, ne-salsa
- Amaqanda amabili (abilisiwe kanzima) nge-1-2 servings of whole toast okusanhlamvu
- I-omelet e-2-amaqanda nemifino ene-1 ¼ ye-strawberries yenkomishi
- 1 smoothie: ½ banana, 2 strawberries, 1 inkomishi ubisi lwe-almond, ibhotela le-1 ithisipuni ibhotela, 1 isipuni
- ½ inkomishi ephekwe i-oatmeal (eyenziwe ngamanzi) ngamapuni wezipuni amabili aqoshiwe ama-walnuts no-¾ indebe eluhlaza okwesibhakabhaka
- 1 i-yogurt ephansi yama-yogurt yesiGreki ene-1 inkomishi e-raspberries kanye nama-2 we-tablespoons ama-almonds aphihliwe
Ezinye zokupheka kwasekuseni zifaka:
- Ama-Easy Eggs e-Florentine Recipe
- I-Flax Easy Breakfast Pudding Recipe
- I-Low Low-Carb Pancakes ne-Almond Meal Recipe
Khumbula ukugwema ukungeza ushukela ekudleni noma eziphuzweni zakho, njengekhofi lakho ekuseni. Ngokulinganisela, ungakhetha okunye okunambitheka okufana ne-Splenda (sucralose).
Ukudla
Ngesikhathi sasemini, gcina unelisekile ngamaprotheni, imifino kanye nohlamvu olugcwele.
- Isaladi: Imifino, ama-veggies, 1/2 indebe yamabhontshisi nokugqoka nge-rolls encane yokudla okusanhlamvu
- I-Whole Grain Wraps: Imifino kanye nezinkukhu ezine-ovriji ezinezinyosi noma ama-shrimp ahlanganiswe ku-tortilla eyodwa ephakathi kokudla okusanhlamvu ne-mustard, kanye nokusebenza kwesithelo
- I-Whole Grain Pita: Ehlanganiswe nokukhishwa kwamaprotheni (inyama enomfutho, ushizi ophansi, inkukhu, i-turkey fresh), imifino, u-anyanisi, utamatisi, i-avocado, kanye ne-1/4 indebe ephephile imbewu ye-sunflower. Ungaphinda ubeke i-pita ngezinhlanzi, nakuba unciphisa uhlobo nomthamo ngenxa yokuqukethwe kwe-mercury. Ibhotela le-peanut enye enye into enhle yeprotheyini.
Dinner
Izinhlanganisela zokudliwayo ziqukethe amaprotheni kanye nemifino engekho isitashi. Isibonelo sokuhlanganiswa kufaka:
- I-turkey egoliwe ngo-1 okusanhlamvu okusanhlamvu okugcwele no-½ inkomishi amazambane abusiwe kanye nesaladi enkulu
- Imifino enamanzi angenayo i-steamed, ejoyiwe noma ehlosiwe ene-2 servings yamaprotheni ne-1 inkomishi yelayisi elibomvu, i-quinoa, i-pasta egcwele kakolweni
Izibonelo zemifino engekho-starchy zifaka:
- Imifino (isibonelo, isipinashi, ama-collards, i-kale)
- I-broccoli
- Izaqathe
- Obhontshisi abaluhlaza okotshani
- Utamatisi
- Anyanisi
- Amakhowe
Ezinye zokupheka ze-dinner zihlanganisa:
- Inkukhu noma i-Beef Fajitas Recipe
- I-Crusted Pesto Salmon
- I-Basil inkukhu nemifino
Ukuncintisana
Nakuba kungase kube isilingo sokuphuza iziphuzo zoshukela (ngokwesibonelo, i-soda noma itiye elimnandi) kanye nesiphuzo kumaswidi (isibonelo, amaswidi, amakhukhi, i-ayisikhilimu nama-donuts) emini, ufuna ukugwema lokhu.
Ukugcina ukudla kwakho okuncane kuya kumagremu angu-15 kuya kwangu-30 ama-carbohydrate kuzosiza ukulawula ushukela wegazi lakho. Isidla sokulala ngukubaluleke kakhulu. Nanka eminye imibono yesimiso esiphundu:
- I-oz ozamafutha aphansi angama-5 angama-crackers angu-5 wonke noma ikhekhe elilodwa elibomvu irayisi
- I-apula encane encane ene-1 oz we-fat-fat ushizi noma i-1 isipuni se-nut butter
- 3 izinkomishi air popped popcorn nge 1/4 indebe amantongomane
- 20 Ukudla okunesidlo sikashukela
Nanka eminye imibono yokudla okulula okumele uyenze ngaphambili. Engeza ama-crackers noma i-tortilla chips ukuthola ama-carbohydrate adingekayo ayifunayo isitofu ngasinye. Futhi, ukudla amahora amabili kuya kwamathathu kuzosiza ukugcina izinga lakho lokushukela egazini lizinzile futhi ugweme ukuyeka.
- Iqeqeshwe i-Red Beet Hummu s
- I-Easy Guacamole Recipe
Izwi elivela ku-Verywell
Ekugcineni, lapho ulandela ukudla okulawulwa kwe-carbohydrate, kubalulekile ukulandela izincomo zikadokotela wakho kanye / noma isondlo sokudla kwesifo sikashukela. Ngale ndlela ungagcina ushukela wegazi lakho kulitshe, futhi ngethemba ukuthi ugweme isidingo sokuba insulini.
Ngaphezu kwalokho, qiniseka ukuthi uxoxisana nodokotela wakho ukuthi kufanele uhlolele kangakanani futhi uma kufanele uhlole amazinga ashukela egazini, njengoba lezi zinombolo zingathinta uhlelo lwakho lokudla. Okokugcina, khuluma nodokotela wakho mayelana nokuzivocavoca ngesikhathi ukhulelwe, njengoba ukuzivocavoca nsuku zonke kungasiza ukwandisa ukulawula kwakho kwe-glucose.
> Imithombo:
> I-American College yezidakamizwa namaGynecologists. (2013). Imibuzo Evame Ukubuzwa: Isifo Sikashukela Sikashukela.
> I-American Diabetes Association. (2016). Iyini isifo sikashukela se-Gestational?
> I-Coustan DR. Imfundo yesineke: Isifo sikashukela sokugaya (Beyond the Basics). Nathan DM, Greene MF eds. Kusesikhathini. Waltham, MA: UpToDate Inc.
> Hans S, Middleton P, Umalusi E, Van Ryswyk E. Njalo CA. Izinhlobo ezihlukahlukene zokuthola izeluleko zokudla kwabesifazane abanesifo sikashukela esithathelwanayo nesifo sikashukela. I-Cochrane Database Syst Rev. 2017 Feb 25; > 2: i-CD009275.
> I-Poomalar GK. Izinguquko ezishintshayo ekuphathweni kwesifo sikashukela sofuzo. I-World J Diabetes. 2015 Mar 15; 6 (2): 284-95.