INYANGA YOKUQWASHISA NGESIFO SIKASHUKELA 2019: IZIPHUZO EZIYISIMANGALISO ZOKULAWULA ISIFO SIKASHUKELA - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Isifo sikashukela Isifo sikashukela oi-Amritha K By U-Amritha K. ngoNovemba 2, 2019

Njalo ngonyaka, inyanga kaNovemba ibhekwa njengeNyanga Yokuqwashisa Ngesifo Sikashukela - ebungazwa emhlabeni jikelele ukuqwashisa ngazo zombili izinhlobo zesifo sikashukela sohlobo 1 kanye nohlobo 2. Indikimba yoSuku Lomhlaba Wesifo Sikashukela kanye nenyanga yokuqwashisa ngesifo sikashukela ka-2019 ithi 'Umndeni Nesifo Sikashukela'.

Inyanga Yokuqwashisa Ngesifo Sikashukela 2019 nayo ihlose ukugxila ekuxhumaneni phakathi kwesifo sikashukela nesifo senhliziyo. Kule nyanga yokuqwashisa, ake sibheke izinhlobo ezahlukene zeziphuzo ezingaba wusizo kulesi simo.

Isifo esibi se-metabolic, isifo sikashukela singathinta noma ngubani - kungakhathalekile ubudala nobulili. Kubangelwa ukwanda kwamazinga kashukela egazi okungadala izimpawu eziningi ezingathandeki ezingathinta impilo nempilo yabo. Lokho wukuthi, lapho umzimba ungakhiqizi i-insulin eyanele noma lapho amaseli engaphenduli ku-insulin. Lesi simo asinalo ikhambi elaziwayo kanti ukwelashwa kubandakanya ukufaka ama-insulin shots impilo yonke yesiguli ^[1] .

Ezinye zezimpawu zesifo sikashukela zifaka phakathi, ukuchama kaningi, ukoma ngokweqile, ukukhathala, ukuncipha, ukungaboni kahle, ukuphulukiswa kancane kwamanxeba, ukuzwa okushisayo ezingxenyeni ezahlukahlukene zomzimba, njll. ukulinganiselwa okuhlukahlukene ukuze kungakhulisi izimpawu ^[okubili] .

Isifo sikashukela sithathwa njengesifo sokuphila, ngakho-ke kubalulekile ukuthi umuntu onesifo sikashukela enze izinguquko ezithile empilweni yakhe, okubandakanya kakhulu ukudla. Ngakho-ke, kubalulekile ukulandela imikhuba ethile yokudla enempilo futhi ugweme ukudla izinto ezithile, ukuze ugcine izimpawu zilawulwa ^[3] . Yize lungekho ikhambi elithile lesifo sikashukela, kukhona amakhambi ahlukahlukene nezindlela ezisiza ukulawula nokwelapha lesi sifo nezimpawu zaso.

Iziphuzo Zekhambi Zesifo Sikashukela

Faka amakhambi wejusi alandelayo ekudleni kwakho ukuphatha izimpawu zesifo sikashukela.

1. Ijusi eluhlaza

Kuzuzisa kakhulu ekuphatheni izimpawu zesifo sikashukela, le jusi ingasiza ukuguqula uhlobo lwesifo sikashukela sohlobo lwe-2. Izithako ezisejusi yizilawuli ezinhle zegazi (isanqante) futhi zisiza ukwehlisa amazinga aphezulu kashukela ^[4] . Iphinde ivimbele izimpawu zesifo sikashukela ukuthi zenzeke kancane kancane. Ungadla isiphuzo kanye noma kabili ngosuku ^[4] .

Izithako: 2 izingongolo zesilimo esidliwayo esinamagatsha anamanzi, izaqathe ezi-2, i-aphula eliluhlaza elilodwa kanye neziqu ezintathu zesipinashi.

Ukulungiselela: Geza zonke izithako kahle. Cwecwa isanqante ne-apula bese uwaxuba kahle ku-blender bese uthola ingxube ehambelana nawo. Faka zonke ezinye izithako kule ngxube. Hlanganisa kahle.

2. Umango ushiya itiye

Amaqabunga kamango eza nezinto eziningi zokwelapha futhi asizakala kakhulu kwiziguli ezinesifo sikashukela, ngokusho kodokotela abaningi be-ayurvedic. Lawa maqabunga aqukethe amaminerali athile kanye nama-antioxidants angenza ngcono amandla eseli ukumunca i-insulin futhi alawule nokukhiqizwa kwe-insulin, ngaleyo ndlela elapha isifo sikashukela. Futhi, leli khambi lasekhaya lesifo sikashukela lingasebenza njengesiphuzo semvelo sokuqeda ubuthi esingakhombisa futhi ukuthi liyikhambi lezinye izifo ezahlukahlukene. Leli khambi lemvelo lesifo sikashukela likhombisile ukuthi lisebenza kakhulu ekulawuleni izimpawu, lapho zisetshenziswa njalo, kuhambisana nokudla nokuzivocavoca umzimba. Iphuze njalo ekuseni, ngaphambi kokudla kwasekuseni ^[5] .

Izithako: 3-4 amaqabunga omango namanzi.

Ukulungiselela: Bilisa amaqabunga kamango ahlanzekile cishe imizuzu eyi-15 emanzini, bese uvumela amaqabunga namanzi ahlale epanini ubusuku bonke. Ekuseni, fudumeza amanzi futhi, lahla amaqabunga, engeza inani lamanzi nesiphuzo.

3. Ijusi le-leek

Ephansi nge-sodium futhi awekho amafutha noma i-cholesterol egcwele, ama-leek azuzisa kakhulu iziguli zesifo sikashukela. Ukuba ngumthombo omuhle we-fiber yokudla, kanye nezinye izakhi ezahlukahlukene zokuphuza le jusi kuzosiza ukuphatha izimpawu zesifo sikashukela ^[6] .

Izithako: I-1 leek kanye nezimpande zayo namanzi.

Ukulungiselela: Geza umhluzi bese uwufaka enkomishini equkethe amanzi. Mboza inkomishi uyishiye ubusuku bonke. Ngemuva kwamahora angama-24, phuza lolu ketshezi bese uphinda nsuku zonke.

4. Ijusi le-beet

Ukuphuza i-beetroot juice kungenye yezindlela eziphumelela kakhulu zokwehlisa isifo se-metabolic syndrome, okungadala ukuthi kunyuke izimpawu zesifo sikashukela. Kungaholela ekukhuphukeni okungazelelwe emazingeni kashukela egazi, aphethwe yizinhlanganisela ku-beetroot ^[7] . Phuza ijusi kanye nsuku zonke.

Izithako: I-1 beetroot, 1 inkomishi yamanzi kanye namaqabunga ama-3 eminti.

Ukulungiselela: Cwecwa u-beetroot ngokuphelele usike ube yizicucu ezincane. Faka amaqabunga e-mint bese uwengeza ku-blender. Hlanganisa kahle imizuzu emithathu, hlunga ijusi bese uphuza.

5. Ijusi lomunyu omuncu

Elinye lamakhambi angcono kakhulu esifo sikashukela, umhlonyane obabayo ungasiza ekwehliseni amazinga aphezulu kashukela egazini. Umunyu usiza ukulawula amazinga kashukela emzimbeni wakho futhi usebenze i-insulin, ngaleyo ndlela uvimbele ukuguqulwa kwawo ube ngamafutha ^[8] .

Izithako: 1 umhlonyane obabayo, 1 inkomishi yamanzi, usawoti kanye ne-frac12 inkomishi kalamula.

Ukulungiselela: Cwecwa imibhida ebabayo bese uyisika phakathi nendawo. Bese, ukhipha inyama emhlophe nembewu yemifino. Manje, sika imifino ibe yizicucu ezincane bese ucwilisa emanzini abandayo cishe imizuzu engama-30. Faka izingcezu zomhlwayi ezibabayo kwi-juicer bese ufaka uhhafu wethisipuni kasawoti kanye nejusi likalamula. Hlanganisa kahle. Ungayiphuza kanye noma kabili ngosuku.

6. Ijusi lamagilebhisi elibomvu

Igcwele ama-antioxidants ahlukahlukene angasiza ekwehliseni amazinga aphezulu kashukela ngokwemvelo, adle ijusi lamagilebhisi elibomvu ukuphatha izimpawu zesifo sikashukela ^[9] .

Isithako: 1 ubhamubhamu.

Ukulungiselela: Sika izithelo zomvini zibe uhhafu bese ukhipha ujusi. Ifake esiqandisini isikhashana bese uyiphuza kanye nsuku zonke.

7. Ijusi yetamatisi

Ukuphuza lokhu kungasiza ukuphatha isifo sikashukela ngoba kusiza ukulinganisela amazinga kashukela egazini njengoba kune-lycopene, i-antioxidant enamandla. Phuza lokhu kanye ngosuku ^[10] .

Izithako: 2 utamatisi, 1 ithisipuni kasawoti & & frac14 amanzi enkomishi.

Ukulungiselela: Faka zonke izithako ebhodweni lensimbi engagqwali bese ulipheka, lingamboziwe. Iyeke ibile cishe imizuzu engama-25 bese ususa ukushisa uyeke kuphole. Khama utamatisi onesobho usebenzisa isihluzi nesiphuzo.

8. Isiphuzo se-Cider, uju nesinamoni

Leli khaya elenziwe ngesiphuzo lokwelapha isifo sikashukela selikhombisile ukuthi lisebenza kahle uma lisetshenziswa njalo. I-Apple cider uviniga ilayishwe ngama-antioxidants akwazi ukwelapha izimo eziningi, kufaka phakathi isifo sikashukela. Ama-antioxidants angakhuphula izinga lomzimba lomzimba futhi aphathe nezimpawu ezithile zesifo sikashukela ^{[ishumi nanye]} . Ngokufanayo, uju luqukethe ama-enzyme athile anamandla ahlose ukulungisa ukungalingani kwe-insulin emzimbeni ukwelapha isifo sikashukela nesinamoni kungasiza ukulinganisela amazinga kashukela egazini ^[12] . Ungakwenza futhi lokhu ngaphandle koju.

Izithako: 4 wezipuni apple cider uviniga, 2 wezipuni uju kanye 2 amathisipuni isinamoni.

Ukulungiselela: Faka zonke izithako engilazini ugovuze kahle ukwakha ingxubevange. Sebenzisa le ngxube, njalo ekuseni, ngemuva kokudla kwasekuseni okungenani izinyanga ezintathu, ukubona imiphumela emihle.

9. Ijusi lotshani bukakolweni

Ucebile ngomsoco omningi njengamavithamini, amaminerali, i-iron, i-calcium nama-amino-acid, ngaphandle kokuphatha isifo sikashukela, utshani bukakolweni bunezinye izinzuzo zezempilo. Isiza ekwakheni izinga lokuzivikela, yehlisa izinga le-cholesterol futhi isiza nokwakha izinga le-hemoglobin. Utshani bukakolweni buyasiza ekuvikeleni ezinye izinkinga zempilo ezihlobene nesifo sikashukela ezinjenge-retinopathy (iso elihlobene) nazo ^[13] .

Izithako: Zimbalwa izintambo zotshani bukakolweni nezinkomishi ezimbili zamanzi.

Ukulungiselela: Thatha imicu embalwa yotshani kakolweni wethenda bese uwugeza kahle ngamanzi abandayo. Faka utshani bukakolweni kanye nengilazi yamanzi kusihlanganisi bese usihlanganisa kahle. Hlunga ijusi bese uyiphuza ngovivi ekuseni ngesisu esingenalutho. Qhubeka nalokhu isikhathi esingangenyanga noma ezimbili bese ubona umehluko ezingeni likashukela egazini.

10. I-Okra nejusi yejinja

Iminwe yamaLadies icebile ngokuqukethwe kwe-fiber novithamini, okungalawula izinga likashukela egazini ukuze welaphe isifo sikashukela. Ngokufanayo, ujinja we-herb uqukethe ama-polyphenols anganciphisa nezinga le-glucose yegazi ukuze kunciphise izimpawu zesifo sikashukela ^[14] . Yidla le jusi nsuku zonke ngaphambi kokudla kwasekuseni, inyanga.

Izithako: & frac12 inkomishi ye-okra eqoshiwe kanye nojusi wezipuni we-2 wezipuni.

Ukulungiselela: Faka amanani aphakanyisiwe wezithako ku-blender, kanye namanzi athile. Sila kahle ukuthola uketshezi bese uhlunga uketshezi ukuthola ujusi ocacile.

11. Itiye le-Chamomile

Inani eliphakeme lama-antioxidants kanye ne-zero calories etiyi eliluhlaza likwenza kube esinye seziphuzo ezihamba phambili zesifo sikashukela. Itiye le-Chamomile linomthelela omuhle ekulawuleni kwe-glycemic ezigulini zesifo sikashukela sohlobo lwe-2. Ukusetshenziswa njalo kwetiye le-chamomile kunganciphisa amazinga kashukela egazini futhi kuvimbele ukulimala kwemizwa nokujikeleza kwegazi, isifo sezinso nokungaboni. Phuza kabili ngosuku ukuze uthole imiphumela emihle ^{[ishumi nanhlanu]} .

Izikhwama zetiye ze-Chamomile zitholakala kalula ezitolo ezijwayelekile.

Buka Izinkomba ze-Article

[1]I-Atlas, D. (2015). I-IDF Diabetes Atlas, 7th edn. IBrussels, eBelgium: I-International Diabetes Federation.
[okubili]I-American Diabetes Association. (2017). 2. Ukuhlukaniswa kanye nokuxilongwa kwesifo sikashukela.Ukunakekelwa kwesifo sikashukela, 40 (Supplement 1), S11-S24.
[3]UZinman, B., Wanner, C., Lachin, J. M., Fitchett, D., Bluhmki, E., Hantel, S., ... & Broedl, U. C. (2015). I-Empagliflozin, imiphumela yenhliziyo, nokufa kohlobo lwesifo sikashukela se-2. I-New England Journal of Medicine, 373 (22), 2117-2128.
[4]Hussein, Z. M. (2017) .Imiphumela yembewu yesilimo esidliwayo esinamagatsha anamanzi ekhishwa emibungwini yamagundane eyenziwe yisifo sikashukela mellitus (I-dissertation yezobudokotela, i-Al-Qadisiyah University).
[5]I-Pan, J., Yi, X., Zhang, S., Cheng, J., Wang, Y., Liu, C., & He, X. (2018). I-bioactive phenolics evela emaqabungeni omango (Mangifera indica L.) Izitshalo nemikhiqizo yezimboni, 111, 400-406.
[6]Keel, S., Itsiopoulos, C., Koklanis, K., Vukicevic, M., Cameron, F., Gilbertson, H., & Brazionis, L. (2016). Amaphethini wokudla kanye ne-retinal caliber vasiber ezinganeni nasebusheni abanesifo sikashukela sohlobo 1. I-Acta ophthalmologica, 94 (5), e345-e352.
[7]Izigayo, C. E., Govoni, V., Faconti, L., Casagrande, M. L., Maskell, P., Masani, A., ... & Cruickshank, J. K. (2017). I-nitrate yokudla ephuma kujusi webhitrudi ngokukhetha inciphisa umfutho wegazi ophakathi kohlobo lwesifo sikashukela sohlobo 2: isilingo se-VaSera esingahleliwe, esilawulwa ngokungahleliwe.
[8]UDeshaware, S., Gupta, S., Singhal, R. S., & Variyar, P. S. (2017). Ukuthuthukisa amandla okulwa nesifo sikashukela wejusi lomunyu usebenzisa i-pectinase: Indlela yokwenza indlela yokuphendula. LWT, 86, 514-522.
[9]UMurunga, A. N., Miruka, D. O., Driver, C., Nkomo, F. S., Cobongela, S. Z., & Owira, P. M. (2016). I-Grapefruit etholwe i-flavonoid naringin ithuthukisa i-ketoacidosis kanye ne-lipid peroxidation kuhlobo lwe-1 yesilinganiso sesilinganiso sesifo sikashukela.PloS one, 11 (4), e0153241.
[10]IBanihani, S. A. (2018). Utamatisi (Solanum lycopersicum L.) bese uthayipha isifo sikashukela 2. Iphephabhuku lamazwe omhlaba lezinto zokudla, 21 (1), 99-105.
[ishumi nanye]UHassan, S. M. (2018). Umphumela we-Apple Cider Vinegar (ACV) njenge-Antifungal esigulini sikashukela (Type II Diabetes) ne-Intraoral Candidosis. Int J Dent & Oral Heal, 4, 5-54.
[12]UVan Hul, M., Geurts, L., Plovier, H., Druart, C., Everard, A., Ståhlman, M., ... & Maguin, E. (2017). Ukwehlisa ukukhuluphala, isifo sikashukela, kanye ne-steatosis phezu kwesinamoni kanye ne-pomace yamagilebhisi kuhlotshaniswa nezinguquko ku-gut microbiota kanye nezimpawu zokuvimbela amathumbu. I-American Journal of Physiology-Endocrinology and Metabolism, 314 (4), E334-E352.
[13]IMis, L., Comba, B., Uslu, S., & Yeltekin, A. (2018). Umphumela we Wheatgrass ekulimaleni kwe-DNA, i-oxidative stress ındex kanye nokutholwa kwe-histological kumaRats Diabetic.
[14]I-Tripathi, P., Bhagwat, G., Hiremath, M., Dudhbhate, A., Paranjpe, M., & Khandagale, S. (2019). Ukusebenza koHlelo Lokuguqulwa Kwendlela Yokuphila Ehlanganisiwe Yezinsuku Ezi-7 kuHlelo 2 Lwesifo Sikashukela Mellitus: Isifundo Esingumkhono Esisodwa se-Arm. I-European Journal of Preventive Medicine, 7 (1), 17-22.
[ishumi nanhlanu]URafraf, M., Zemestani, M., no-Asghari-Jafarabadi, M. (2015). Ukusebenza kwetiye le-chamomile ekulawuleni kwe-glycemic kanye nephrofayili ye-serum lipid ezigulini ezinesifo sikashukela sohlobo 2. Ijenali yophenyo lwe-endocrinological, 38 (2), 163-170.