Momwe mungayendetsere shuga m'magazi: malangizo omwe dokotala amapereka kwa akazi

Mtima wachikazi umayamba kutenga matenda chifukwa cha shuga wambiri kuposa mtima waimuna. Komanso, matenda ashuga sichinthu chofunikira kuti munthu akhale nawo pagululi. Zoyenera kuchita kuti mulimbitse shuga, ”atero dotolo.

Alicia Vitti, wolemba buku la bestselling "In Harmony with Hormones," amaphunzitsa azimayi kumasulira molondola zizindikilo za thupi ndikuchichita mwanjira yoti ikwaniritse chikhalidwe chachilengedwe chamthupi komanso thanzi. Vitti - dokotala, wothandizira zaumoyo - akuwonetsa kuyamba ndi chinthu chofunikira kwambiri, chomwe chimasokonezeka mosavuta ndipo chimayambitsa mavuto a mahomoni - okhala ndi shuga m'magazi.

Tikukulimbikitsani kuti mudzidziwe bwino ndi zomwe zinafotokozedwa m'buku lake, zomwe sizongofotokozera mfundo za dongosolo la endocrine, komanso zomwe zingakutsimikizireni kuti kuchokera pakuwona kwamoyo, kulibe mphamvu. Mupezanso malangizo enaake okuthandizani kukhazikika kwa shuga. Musanayambe kuwerenga, kumbukirani kuti zambiri zomwe mumazipeza sizingalowe m'malo ndi kuonana ndi dokotala.

Kuwongolera shuga m'magazi (ndikutanthauzira kwanga) kumatanthauza kuwunikira nthawi zonse ndikuyankha moyenera kuchuluka kwa shuga mthupi, kutenga zofunikira kuti mukhale okhazikika. Izi zikutanthauza kusankha mosamala zomwe mwayika pakamwa panu kuchokera pomwe mudadzuka mpaka mphindi yomwe mutatseka iPad yanu musanakagone. Zikutanthauzanso kuti ukudziwa zoyenera kuchita kuti ubwerentse ngati wasiya njira yabwino. M'malo mwanga, mwachitsanzo, ndikaloleza mpunga wowawirira pang'ono, mbatata zotsekemera kapena pasitala, ndimavala zazovala zanga ndikuyenda mozungulira oyandikana nawo. Chifukwa chiyani? Mbuzi yamphongo ndi mphamvu. Ndikadakhala kuti ndakhazikika pakama, ndikusiya glucose yemwe ndidalandira osagwiritsidwa ntchito, thupi langa likadakhala mwachangu kuti lipange insulin yochulukirapo kuti ikanikize glucose uyu kudzera m'maselo ndikupita m'chiwindi. Koma ngati nditha kugwirira ntchito thupi langa, gawo lalikulu la glucose pazakudya zomwe zangodya zitha kugwiritsidwa ntchito ngati gwero lazakudya ndi minofu yanga, m'malo mokangodikirira pozungulira Kuchita masewera olimbitsa thupi ndi njira yachilengedwe yochepetsera shuga, kotero sichitha ndikugwa kwambiri mutatha kudya zakudya zamafuta ambiri.

Kwa iwo omwe akuganiza kwambiri kuti achepetse kuchuluka kwa chakudya chamafuta kapena kuwachotseratu, ndimati: ayi. Glucose ndiye gwero lalikulu lamafuta muubongo wanu. Popanda icho, mumamva zowawa komanso zopanda pake, kuphatikiza apo, kusowa kwake kungakulepheretseni chidwi chanu ndikukumbukira zatsopano. Ndikofunikira kudya zopatsa mphamvu zamafuta mulingo woyenera kuti muchepetse shuga ndikupatsa thanzi ubongo wanu.

Mutha kukwaniritsa mulingo wokhazikika wamagazi ngati mumasankha kudya nthawi zonse, tsiku lililonse. Koma ngati mutafuna sangweji yamasamba mukamakhala m'mphepete mwa magalimoto, kapena mumadumphira chakudya chamasana chifukwa muyenera kumaliza malipoti, kapena kugwiritsa ntchito zotsekemera zamagetsi ndi chakudya ndi zakumwa, ndiye kuti msuziwo sutha. ndipo zotsatira za izi mungamve tsiku lonse. Ndipo choyipitsitsa, mphamvu zakuyenda sizimatha pamenepo. Popeza dongosolo lanu lonse la endocrine limadalira gawo lanu la glucose lomwe likuyandikira mzere wowongoka, kupatuka kwakukulu kumawonedwa ngati kupsinjika. Izi, zimathandizira ma gren adrenal, ndikuwakakamiza kuti apompe thupi ndi phukusi la adrenaline ndi cortisol, kenako vuto la mahomoni limangokhala. Ndipo ichi ndi chithunzithunzi cha zomwe zimachitika kuseri kwa chakudya chimodzi chosaganizira.

Yendani pa chingwe cha hypoglycemic

Hypoglycemia imakhala yovulaza thupi monga mnzake, hyperglycemia, yomwe ili kumapeto kwake kowonekera.

Hypoglycemia nthawi zambiri imawoneka pazifukwa ziwiri. Choyamba, izi zitha kuchitika ngati mutsatira zakudya mosasamala ndikuwona kapu ya khofi ndi bala ya chokoleti ngati chakudya chokwanira. Ngati thupi lanu sililandira chakudya chokwanira, kuphatikiza chakudya chopatsa mphamvu, shuga m'magazi anu amakhala ochepa.

Njira yachiwiri yomwe mungafikire ku hypoglycemia ndiyosokoneza. Zimayamba ndi chakudya chamafuta ambiri. Komabe, simusowa kuyeretsa mbale yayikulu ya fettuccine kuti muthane ndi chakudya. Chilichonse choposa gawo lochepa la theka la kapu ya pasitala, mpunga kapena mbatata yosenda bwino imakulitsa kuchuluka kwa shuga mumagazi (yang'anani chikho choyeza, mudzadabwitsidwa kuti ndi yaying'ono bwanji - theka chikho). Poyankha, kuti muchepetse magazi anu, kapamba wanu amatulutsira insulin yomwe imatulutsa shuga m'magazi anu omaliza. Komabe, kapamba nthawi zambiri amakulitsa kukula kwa vutoli ndikupanga insulin yambiri. Poterepa, mmalo momangotsika, kuchuluka kwa shuga m'magazi kumatsika kwambiri, ngakhale kuti mumangokulira bwino. Pakadali pano, mumakhumudwitsidwa, kumadziwazira nokha chifukwa chosowa mphamvu ndikuchita kukwawa muthumba lanu la chokoleti kapena makeke, ngakhale mudadya burrito pasanathe ola limodzi.

Koma ndikuuzeni chinsinsi chimodzi: kuchokera pamalingaliro azachilengedwe, zinthu zonga mphamvu sizikupezeka konse. Sizokhudza kuchuluka kwa mphamvu zomwe muli nazo. Palibe njira yopambana nkhondoyo ndi shuga wamagazi ngati mutagubuduza kale phiri la hypoglycemic. Mahomoni anu amapambana nthawi iliyonse. Mukakhala ndi vuto la hypoglycemia, ubongo wanu, womwe sukulandila shuga womwe umafunika, mumakhulupirira kuti mukufa ndi njala. Amayankha kuthana ndi njala ndikumasulidwa kwa ghrelin ya mahomoni, yomwe imadziwikanso kuti hormone ya njala, kuti musangalale ndi chakudya. Mwanjira ina, shuga yochepa ndimomwe umakupangitsani kukhala ndi njala, ngakhale mutamaliza kudya kwambiri. Thupi lanu silimamvetsa kusiyana kwake.

Mukhoza, popanda kudziwa, kuti mugwirizane ndi iwo omwe amakonda kuyesa mayeso pomwe kuchuluka kwa shuga m'magazi sikokhazikika.

Mukufuna kudziwa china chomwe chikuyambitsa kuphwanya lamulo? Ena mwa ife timakonda kwambiri kuposa ena kugonjera mayeselo pamene mulingo wothira magazi sunakhale m'malo. Buku la Journal of Clinical Research linayerekezera mayankho a ubongo wa munthu pazithunzi zomwe zili ndi zakudya zamafuta ambiri. Monga momwe zimayembekezeredwa, adapeza kuti kuchuluka kwa shuga m'magazi, ntchito ya preortal cortex, gawo laubongo lomwe limayang'anira zowongolera zikulirakulira. Izi zikutanthauza kuti ngati ayisikilimu ndi ma hamburger omwe odziperekawa adayang'anapo atakhalaponso, anthu akhoza kukhala kuti ali ndi vuto la hypoglycemia. Koma ofufuzawo adazindikira china: pomwe magazi a shuga amabwerera wathanzi, mwa anthu onenepa kwambiri, zochitika za preortalal cortex zidagwa, kuponderetsa zilako lako za zakudya zopanda thanzi, ngakhale izi sizinachitike mwa anthu onenepa kwambiri. Adapitilizabe kufuna zakudya zopanda pake izi. Ichi ndichifukwa chake ndikofunikira kuyandikira kudya zakudya zam'thupi mwanzeru. Mukhoza, popanda kudziwa, kuti mugwirizane ndi iwo omwe amakonda kuyesa mayeso pomwe kuchuluka kwa shuga m'magazi sikokhazikika. Kusunga chokhazikika ndi chakudya chilichonse chomwe mumadya, tsiku lililonse (ngakhale mutakhala onenepa kapena ayi) chimalola kuti kapamba wanu azitha kupanga kuchuluka kokha komwe kumafunikira kusuntha glucose komwe kukufunika. Izi, zimathandizira kudumpha m'magazi a shuga wamagazi ndipo, motero, zimakuthandizani kuti mukhale osatekeseka pamalo opsinjika komanso pakuwona chinthu chamafuta apamwamba.

Kodi mumawotcha mphamvu mwachangu motani?

Mwambiri, anthu ambiri amagwera m'mitundu iwiri: omwe amawotcha glucose mwachangu komanso omwe amachichita pang'onopang'ono. Zamoyo za anthu omwe amawotcha glucose kuthamanga kwambiri amatha kuzigawa m'maselo ndikuzigwiritsa ntchito pomwe pakufunika mphamvu.

Nthawi yomweyo, owotchera pang'onopang'ono amakhala ndi maselo okhala ndi ma insulin receptor, ndichifukwa chake shuga amakhala m'magazi nthawi yayitali asanatengeke kupita ku maselo. Komanso, timafunikira mphamvu zambiri kuti tipeze shuga osungidwa kuposa omwe mwachilengedwe amatha kutenthetsa mafuta mwachangu.

Kodi mukudziwa bwanji kuti ndinu a mtundu uti? Onani mndandanda wotsatirawu.

Zowotcha mwachangu

• Yosavuta kuchepetsa thupi
• Kumva ndi nkhawa, chizungulire, komanso kupweteka mutu ndi hypoglycemia ndi njala
• Kutentha kwambiri ngakhale pamtundu wopepuka

Otentha pang'ono

• Kwekani kulemera mosavuta komanso kukhala ndi vuto loyesera kuchepetsa thupi.
• Muzimva kupsa mtima komanso kusazindikira bwino za hypoglycemia ndi njala
• Pafupifupi nthawi zonse amauma, makamaka zala ndi zala

Kudziwa mtundu wa mafuta omwe mumawotcha kungakuthandizeni kudziwa kuchuluka kwamafuta ochulukirapo omwe mungagule nawo pakudya kamodzi.

Popeza glucose amakhala m'magazi owotcha pang'onopang'ono kwa nthawi yayitali, ngati muli m'gulu lino, muyenera kudya michere yaying'ono kuposa owotchera mwachangu, omwe nthawi yomweyo amatumiza shuga ku maselo ndikuyamba kukhala a hypoglycemic ngati atadya chakudya chochepa kwambiri.

Ngakhale simungasinthe mtundu womwe muli (owotchera pang'ono osathamanga, komanso osinthika), mutha kusintha kadyedwe kanu kutengera mphamvu ya thupi lanu yogwiritsa ntchito shuga moyenera.

Kuchita masewera olimbitsa thupi ndi njira yachilengedwe yochepetsera shuga, kotero sichitha ndikugwa kwambiri mutatha kudya zakudya zamafuta ambiri.

Kukwaniritsa mulingo wokhazikika wamagazi ndi njira yomwe imayenda mosalekeza tsiku lonse. Muli ndi malingaliro omwe amasintha mosavuta, mumamva bwino kuyambira m'mawa mpaka madzulo.

M'mawa

• Imwani kapu imodzi ya madzi mukangodzuka. (Ngati simukhala bwino pakumwa madzi othandizira kutentha pamimba yopanda kanthu, yesani kapu yamadzi ofunda ndi kagawo ka mandimu.)
• Khalani ndi kadzutsa koyamba ola limodzi ndi theka mutadzuka.
• Osamamwa khofi kapena zakumwa za caffeine musanadye chakudya cham'mawa.
• Idyani zakudya zokhala ndi mapuloteni ambiri a m'mawa, monga mazira, mapuloteni azomera, kapena nsomba.
• Chepetsani chakudya chamafuta ku magalamu 30 ngati mukuwotcha pang'ono, komanso magalamu 50 ngati mukuwotcha mwachangu. (Phukusi lamtundu wa muesli muli magalamu 19 a chakudya, 1/3 chikho cha granola - 22 magalamu, ndi magawo awiri a buledi wa tirigu - 30 magalamu a chakudya.)

Chakudya chamadzulo

• Idyani maola atatu ndi theka mukatha kudya chakudya cham'mawa.
• Idyani zopatsa mphamvu zanu zambiri patsiku pa nkhomaliro.
• Yesani kudya mtundu umodzi wokha wama michere. Mwachitsanzo, idyani mpunga wakuda kapena nyemba, koma osati onse.
• Phatikizani chinthu chimodzi chokhala ndi mafuta ambiri abwino, monga avocados, mafuta a azitona kapena mbewu za mpendadzuwa. Amakhala ndi shuga mokhazikika m'magazi komanso kupewa maswiti masana.
• Tengani ma enzymes am'mimba (mtundu wazakudya) kuti mupeze michere yambiri kuchokera muzakudya zanu. Ngati mukuwona kusintha kwamphamvu mutatha kudya ense, musachite mantha kudya nawo nthawi iliyonse. Koma ngati mumadya kamodzi patsiku, onetsetsani kuti izi zikuchitika ndi chakudya chachikulu kwambiri, ndiye kuti pa nkhomaliro.

Tiyi yapamwamba

• Muzikhala ndi chakudya pakatha maola awiri ndi theka kapena atatu ndi theka mutadya.
• Sankhani zakudya zopatsa thanzi zomwe zimakupangitsani kukhala ndi njala mpaka chakudya chamadzulo. Nayi zitsanzo zingapo: buledi wa mpunga ndi avocado, hummus kapena kagawo ka m'mawere a nkhuku, apulo wokhala ndi batala wamankhwala achilengedwe, zipatso za goji ndi ma amondi.

Chakudya chamadzulo

• Idyani chakudya chamadzulo awiri kapena theka kapena atatu ndi theka mukatha kudya chakudya chamadzulo.
• Konzani chakudya chomwe chili ndi masamba kapena mapuloteni a nyama ndi masamba atsopano kapena ophika.
• Pewani chimanga ndi maswiti amtundu uliwonse. Ngati mumadya madzulo, mukakhala kuti mulibe mphamvu, glucose, yambiri, sangagwiritsidwe ntchito ngati mphamvu, koma mudzakhala mafuta.

Konzani chakudya chamadzulo kuti mugone atatu ndi theka - maola anayi pambuyo pake. Ngati mungakhale maso nthawi yayitali, ndiye kuti mukumvanso njala ndipo, mwachilengedwe, mudzafuna maswiti ngati gwero lamphamvu msanga.