Ho na le mekhoa e mengata ea letsatsi le leng le le leng e ka thusang thibelo ea lefu la tsoekere ea mofuta oa 2, ha o ntse o ntlafatsa bophelo ba hau ka kakaretso. Ka ho lebisa tlhokomelo ho thibelo ea lefu la tsoekere, u ka itšireletsa khahlanong le mathata a mangata a bophelo a amanang le lefu la tsoekere (ho akarelletsa lefu la pelo le ho otloa ke lefu ).
Mathata a Kotsi ea Lefu la tsoekere
Ho ithuta lisosa tse kholo tsa lefu la tsoekere ea mofuta oa 2 ke senotlolo sa ho thibela lefu la tsoekere.
Lintho tsena tse kotsi li kenyeletsa:
- Ho ba moholo ho feta 45
- Ho ba boima bo feteletseng kapa bo feteletseng
- Ho jara mafura a mangata ho pota letheka la hao
- Histori ea lelapa la lefu la tsoekere
- Cholesterol e tlaase ea HDL ("e ntle")
- Mefuta e phahameng ea mafura a mali (a tsejoang hape e le triglycerides)
- Khatello ea mali e phahameng
- Ho se mamelle ho se be le tsoekere
- Lefu la metabolic syndrome
- Lefu la li-polycystic ovarian
Mefuta e meng ea merabe (e kang Maafrika-Maamerika, Maamerika a Masepanishe, Maamerika a Maamerika le Maamerika) le eona e na le kotsing e kholo ea lefu la tsoekere.
Le hoja ho ke ke ha khoneha ho laola mabaka a kotsi a kang lilemo le histori ea lelapa, lisosa tse ling tsa kotsi tsa lefu la tsoekere li ka laoloa ka ho etsa liphetoho mokhoeng oa bophelo bo botle.
Tsela ea tlhaho ea ho thibela lefu la tsoekere
Ho fihlela joale, lintho tse seng kae tsa tlhaho li fumanoe li atlehile ho thibela lefu la tsoekere. Leha ho le joalo, li-vithamine tse itseng, liminerale le litlama li ka thusa ho fokotsa kotsi ea lefu la tsoekere ka tekanyo e itseng. Mona ho sheba lintho tse ling tse bontšang tšepiso ho thibela lefu la tsoekere:
1) Vithamine D
Ho fokotsa boitsebiso ho basali ba 83 770, bangoli ba phuputso ea 2006 ba ile ba etsa qeto ea hore ho noa livithamine tse fetang 800 tsa U vithamine D le fetang 1,200 mg ea khalsiamo ho kopantsoe le karolo ea 33 lekholong ea kotsi ea lefu la tsoekere ea mofuta oa 2 (ha e bapisoa le ho kopantsoe letsatsi le leng le le leng ho ja vithamine D e ka tlase ho 400 I le tlase ho feta 600 mg ya khalsiamo).
Kaha ho ka ba thata ho fumana vithamine D feela ka mehloli ea lijo le tlhahiso ea mahlaseli a letsatsi, litsebi tse ngata tsa bongaka li khothalletsa ho ntlafatsa litekanyetso tsa vithamine D ka ho nka tlatsetso letsatsi le leng le le leng. Bua le ngaka pele u qala lisebelisoa tse ling.
2) Tea
Phuputsong ea 2009 ea lithuto tse robong tse nang le litho tse 324 141, bo-rasaense ba fumane hore ho noa linoelo tse fetang tse 'nè tsa tee letsatsi le leng le le leng ho ka fokotsa kotsi ea lefu la tsoekere ea mofuta oa 2. Liphuputso tse ling li bontša hore tee e tala e ka thusa ho thibela lefu la tsoekere, athe tee e ntšo e ka thusa ho laola lefu la tsoekere.
3) Cinnamone
Ho ea ka phuputso e nyenyane e phatlalalitsoeng ka 2009. Tlhahlobo, e neng e ameha batho ba 22 ba nang le khatello ea mali ea mali ea ho itima lijo, e ile ea hlahloba liphello tsa libeke tse 12 tsa phekolo ea letsatsi le letsatsi ka kakaretso ea sinamone .
Lipatlisiso tse fetileng li bontša hore ho ja lijo tsa sinamone kamehla ho ka thusa ho fokotsa maemo a ho itima lijo tsa mali, lefu la "triglycerides", LDL ("bad") k'holeseterole le k'holeseterole eohle.
Bohlokoa ba ho Thibela lefu la tsoekere
E tšoantšetsoa ke tsoekere ea mali e sa tloaelehang (glucose), lefu la tsoekere le ka lebisa mathata a latelang nakong e telele:
- Ho senya mahlo, liphio le methapo ea hao
- Boloetse ba pelo
- Stroke
- Kotsi e eketsehileng ea mathata a kopane le a masapo, ho akarelletsa le ho fokola ha masapo
- Maemo a letlalo le a molomo
Ho feta moo, mathata a nakoana a lefu la tsoekere (a kang hyperglycemia le hypoglycemia) a ka fella ka liketsahalo tse mpe tse tebileng joaloka ho tsietsing le ho hlasela.
Mokhoa oa ho thibela lefu la tsoekere
Mokhoa ona ke oa bohlokoa ho thibela lefu la tsoekere:
- Ho ja lijo tse phetseng hantle tse nang le litholoana, meroho, lijo-thollo kaofela le mafura a phetseng hantle
- Ho sebelisa bonyane metsotso e 30 ka letsatsi
- Ho boloka boima bo boima
- Ho boloka khatello ea mali ea hau le k'holeseterole
Hape ke habohlokoa hore u shebe matšoao a lefu la tsoekere (joalo ka mokhathala o tsitsitseng, ho nyoroa, ho lahleheloa ke boima ba 'mele, pono e hlakileng, le ho khaola khafetsa) le ho fumana tšelo ea mali ea hao bonyane lilemo tse ling le tse ling tse tharo (ho tloha lilemong tse 45, kapa ho feta ha u le lilemo li 45 ka kotsi e eketsehileng ea lefu la tsoekere).
Ho Sebelisa Matšoao a Tlhaho bakeng sa Thibelo ea Lefu la Tsoekere
Ka lebaka la lipatlisiso tse fokolang, ho e-s'o ee kae ho buella mefuta e meng ea phekolo ea ho thibela lefu la tsoekere. Haeba u nahana ho e sebelisa, buisana le ngaka ea hao ho lekanya likotsi le menyetla e ka bang teng. Hopola hore mefuta e meng ea phekolo ha ea lokela ho sebelisoa e le sebaka sa tlhokomelo e tloaelehileng kapa mehato ea thibelo. Ho itšoara ka boithati le ho qoba kapa ho lieha tlhokomelo e tloaelehileng ho ka ba le liphello tse tebileng.
Lisebelisoa
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Letsatsi la H, Letsatsi la C, Wakai K, Fukui M, Tamakoshi A; Sehlopha se Ithutoang sa JACC. "Kamano pakeng tsa tee e tala le kakaretso ea ho noa ka caffeine ebile e ka ba kotsi bakeng sa lefu la tsoekere la mofuta oa 2 le le leng har'a batho ba baholo ba Japane." Ann Intern Med. 2006 18; 144 (8): 554-62.
Jing Y, Han G, Hu Y, Bi Y, Li L, Zhu D. "Tea consumption le kotsi ea mofuta oa lefu la tsoekere: mofuta oa lefu la tsoekere la mofuta oa 2. J Gen Intern Med. 2009 24 (5): 557-62.
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon e ntlafatsa tsoekere le lipids tsa batho ba nang le lefu la tsoekere la mofuta oa 2. Tlhokomelo ea lefu la tsoekere. 26.12 (2003): 3215-3218.
Pittas AG, Dawson-Hughes B, Li T, Van Dam RM, Willett WC, Manson JE, Hu FB. "Vithamine D le kabelo ea khalsiamo mabapi le lefu la tsoekere la mofuta oa 2 ho basali." Tlhokomelo ea lefu la tsoekere. 2006 29 (3): 650-6.
Roussel AM, Hininger I, Benaraba R, Ziegenfuss TN, Anderson RA. "Ho hlahisa likokoana-hloko tsa sinamone ho batho ba nang le bokooa ba ho itima lijo ba sa itekanetseng kapa ba feteletseng haholoanyane." Ke Mofuta oa Lihlahisoa. 2009 28 (1): 16-21.