Litlhahiso tsa ho qoba lits'ebeletso le marulelo a ts'ebetsong
Tšelo ea tsoekere ea mali e fetoloa nako eohle le ka mabaka a mangata a fapaneng. Haeba o phela le lefu la tsoekere , liphetoho tsena li ka baka bothata, ho fokolisa, esita le kotsi ho ba bang. Ha u utloisisa hamolemo lintho tse bakang liketsahalo tsena, o ka qoba tse ling tsa liphello tse bohloko tsa lefu lena le ho laola boemo ba hau ho feta nako e telele.
Mona ke lisosa tse hlano tse tloaelehileng tsa ho fetoha ha tsoekere ea mali le lintho tseo u ka li etsang ho li laola hantle:
1. Lijo le Noa
Ha o ja, tsoekere ea hau ea mali e tla phahama ha lijo tseo u li jang li sebelisoa hantle 'me li kenngoa mali. Mefuta ea lijo tseo u li jang, ka hona, ke tsa bohlokoa ho laola lefu la hau. Li- carbohydrate tse bonolo le lijo tse nang le tsoekere e kholo, ka mohlala, li baka li-spikes tse kholo ka khase ea mali ho feta liprotheine, mafura le li-carbs tse rarahaneng. Ho utloisisa sena ho ka u thusa hore u tsamaise mekhoa ea hau ea ho ja.
E le hore u qobe ho fetoha ha lifofane, lebisa tlhokomelo ho lijo tse fokolang letšoao la glycemic . Ena ke lenane le lekanyang lik'habohaedreite ka hore na li ama tsoekere ea mali joang. Li-carb tse kang lipompong, kaka le li-cookie li na le letšoao le phahameng la glycemic, ha bohobe bohle, lijo-thollo, le li-oatmeal li na le letšoao le tlaase la glycemic.
Fiber e boetse ke karolo ea bohlokoa ea lijo tsa lefu la tsoekere . Le hoja fiber e le lik'habohaedreite, ha e phahame tsoekere ea mali joaloka li-carbu tse ling. Ha e le hantle, ho kenngoa ha fiber e phahameng ho amana le ho fokotseha ha lisele tsa batho ba nang le lefu la tsoekere la mofuta oa 2 .
2. Ho noa joala
Seo u se noang se ameha feela ka seo u se jang. Sena ke 'nete haholo ha ho tluoa tabeng ea joala. Lino tse tahang tsa mofuta ofe kapa ofe li tsejoa hore li eketsa tlhahiso ea insulin, e leng eona e bakang tsoekere ea mali.
Ka lehlakoreng la flip, lino tse tahang tse ling li ka tsosa tsoekere ea mali ka lebaka la lik'habohaedreite tse nang le tsona.
Biri e na le palo e phahameng ka ho fetisisa ka kakaretso ka 13 dikgerama tsa lik'habohaedreite ka 12-ounce e sebeletsang. Veine, ka lehlakoreng le leng, e na le li-gramme tse le 'ngoe feela, ha meea e se na eona.
3. Ho ikoetlisa ho feteletseng
Ho ikoetlisa ho molemo ha u e-na le lefu la tsoekere, empa ho ikoetlisa haholo ho ka fokotsa tsoekere ea mali ea hau haholo. Ha e le hantle, ha u ntse u ikoetlisa ka nako e telele le ho feta, ho tla etsahala hore u be le kankere ea hypoglycemia (tlhaho e sa tloaelehang le e ka 'nang ea e-ba kotsi ho tsoekere ea mali).
E le hore u tsebe hore na ke eng se nepahetseng bakeng sa hao , qala butle-butle 'me u tlale litekanyetso tsa hao tsa li-glucose pele le ka mor'a ho ikoetlisa. Ho itšetlehile ka liphello, u ka tseba hantle hore na u lokela ho etsa eng ho boloka litekanyetso tsa hau tse ntle, ebang ke ho fetola meriana ea hau, lijo tseo u li jang kapa nako ea ho ikoetlisa.
4. ho ea khoeling
Li-hormone li ka bapala tsoekere ea mali, haholo-holo nakong ea ho ea khoeling. Taba e bonolo ea hore li-hormone tse tšoanang tse laolang nako ea ho ea khoeling ka linako tse ling li ka ama tsoekere ea mali.
Matsatsi a mabeli kapa a mararo pele ho ea khoeling, kaha li-estrogen le maemong a progesterone li qala ho phahama, hangata basali ba hlokomela hore insulin ea bona e hloka ho eketseha ha tsoekere ea mali e qala ho phahama. Ho basali ba nang le lefu la tsoekere ba hlokang taolo, tsoekere e phahameng ea mali e eketsa kotsi ea ho tšoaetsoa ke botšehali le tomoso 'me e ka kena-kenana le nako ea ho ea khoeling .
Joalo ka ho ikoetlisa, ho shebella mali a hao a lumellanang le mali ho u lumella ho fetola meriana ea hau le phepo e le hore u laole tsoekere ea mali. Ho ikoetlisa ho boetse ho molemo.
5. Khatello ea kelello
Ho imeloa kelellong ho amahanngoa le tlhahiso ea hormone e bitsoang cortisol (eo hangata e bitsoang "hormone ea khatello ea kelello"). Tlas'a maemo a sithabetsang, cortisol e fa 'mele' mele ka ho kenella liprotheine tse sireletsang sebete. Sena se tiisa hore 'mele o na le matla ao ho hlokahalang hore o sebetsane le maemo a ho hatella haholo.
Leha ho le joalo, ho imeloa kelellong ho feteletseng ho ka etsa hore ho be le li-cortisol tse feteletseng, tse lebisang ho sekhahla se kotsi ho tšoaetso ea mali e tsejoang e le hyperglycemia .
Ho ikoetlisa ke tsela e ntle ea ho sebetsana le khatello ea kelello, ho loantša tsoekere e phahameng ea mali e ka bokellang kapele. Ho qoba khatello ea kelello, itloaetse ho phomola mesifa, ho hema ho teba, ho thuisa le mekhoa ea ho sheba. Haeba sena se sa sebetse, kopa ngaka ea hau ho ea ho moeletsi kapa setsebi sa kelello se ka khonang ho thusa.
> Mehloli:
> Mokhatlo oa American Diabetes Association. "Mekhoa ea Tlhokomelo ea Bongaka ka Lefu la tsoekere - 2015." Tlhokomelo ea lefu la tsoekere . 2015; 38 (Tlatsetso ea 1): S1-90. DOI: 10.2337 / diaclin.33.2.97.
> Engler, P .; Ramsey, S. le Smith, R. "Tšebeliso ea joala ea bakuli ba lefu la tsoekere: Tlhoko ea ho hlahloba le ho kenella." Acta Diabetol. 2013; 50 (2): 93-9. DOI: 10.1007 / s00592-010-0200-x.