Yehla Njani Iswekile Yegazi? Ukutya okuthoba iSwekile yegazi

Iswekile ephezulu ibangela iziphumo ezibi emzimbeni. Yiyo loo nto umbuzo othi "yehla njani iswekile yegazi" yenye yezona zihloko ezinomdla kakhulu.

Iswekile ephezulu yegazi yenzeka xa umzimba ungakwazi ukuhambisa ngokufanelekileyo iswekile ukusuka egazini ukuya kwiiseli. Ngexesha elifutshane, kubangela ukozela kunye nendlala. Imizimba yethu ayinakukwazi ukwehlisa iswekile yegazi ngokufanelekileyo ngokuhamba kwexesha. Oku kukhokelela kwisifo esaziwa ngokuba yi-2 yeswekile phakathi kwabantu.

Isifo seswekile yingxaki yempilo eyandayo kwaye ichaphazela abantu abaninzi. Enyanisweni, sinokuthi ngunobangela osisiseko wezifo ezininzi. Iswekile ephezulu yegazi inokubangela ukuqina kunye nokuncipha kwemithambo yegazi. Oku kubangela ukuhlaselwa yintliziyo okanye isifo sohlangothi.

Yintoni iswekile yegazi?

Inqanaba leswekile yegazi sisixa seswekile emzimbeni. IGlucose yindlela elula yeswekile, eyicarbohydrates. Iswekile yegazi ifumaneka egazini kwaye isasazwe kwiiseli ukunika umzimba amandla.

Iswekile esegazini idla ngokufunyanwa ngomlinganiselo omncinane kakhulu ebantwini nakwizilwanyana. Enyanisweni, kukho iigram ze-4 kuphela ze-glucose emzimbeni wethu nangaliphi na ixesha. Umzimba wethu wenza konke okusemandleni ukuze uhlale kweli nqanaba liqhelekileyo kwaye ulilawule. 

Izinga leswekile yegazi lisezantsi xa sivuka ekuseni. Xa isidlo sokuqala sosuku sidliwe, ii-milligrams ezimbalwa ziya kuvuka kwiiyure ezimbalwa.

Iswekile yegazi ifunxwa egazini kwithumbu elincinci kwaye ithuthelwe esibindini, apho iiseli zesibindi zifunxa uninzi lweglucose kwaye ziyiguqulele kwi-glycogen. IGlycogen igcinwa esibindini.

Umzimba wethu wonke usebenzisa iswekile esegazini. Ingqondo iyidinga kakhulu, ngakumbi kuba ii-neuron ezisengqondweni zisebenzisa iswekile esegazini njengowona mthombo wamandla. Xa inqanaba liba phantsi kakhulu okanye liphezulu kakhulu, lenza buthathaka inkqubo ye-nervous kakhulu.

Ukuba neNqanaba eliQhelekileyo leSwekile yegazi

Umntu oqhelekileyo ongenaso isifo sikashukela uya kuba namazinga eshukela egazi kwindawo ethile kwi-70 ukuya kwi-99 mg / dl (okanye i-3,9 ukuya kwi-5,5 mmol / L). Kubantu abanesifo sikashukela, ukutya okuqhelekileyo kweshukela egazini kufuneka kube kwindawo ethile phakathi kwe-80 kunye ne-130 mg / dl (4.4 ukuya kwi-7.2 mmol / L).

Emva kokutya, umgangatho weswekile yegazi kumntu ongenaso isifo seswekile ungaphantsi kwe-140 mg / dl (7.8 mmol / L) kwaye ungaphantsi kwe-180 mg / dl (10.0 mmol / L) kumntu onesifo sikashukela.

Izinga leswekile yegazi eliqhelekileyo litshintsha kancinci ngexesha lokukhulelwa. Xa ukhulelwe, umthamo wegazi lilonke uphakama kakhulu. Oku kubangela ukuhlanjululwa kancinane kweswekile egazini. Ke ngoko, kubafazi abakhulelweyo, inqanaba leswekile yegazi liya kuba sezantsi kancinci kunesiqhelo kwaye oku ngokuqhelekileyo akubangeli ngxaki.

Ngokwenene kulula kakhulu ukugcina izinga leswekile yegazi eliqhelekileyo kunye nokuthintela ukunyuka kwayo ngokukhawuleza kunye nokuwa. Ukutya okunempilo kunye nolunye utshintsho kwindlela yokuphila yanele. Kukho ezinye iingongoma ekufuneka ziqwalaselwe ukwenzela ukunciphisa ngokukhawuleza ukunyuka kweshukela egazini.

Wazi njani xa iSwekile yegazi lakho iphakanyisiwe?

Xa iswekile yegazi inyuka ngequbuliso okanye ihlala iphezulu ixesha elide, ezi mpawu zilandelayo ziyenzeka:

• Ukuziva ndiphelelwe ngamanzi emzimbeni
• ukunciphisa umzimba ngokukhawuleza
• ukuziva udiniwe okanye udiniwe rhoqo
• Ukufumana rhoqo intloko ebuhlungu okanye i-migraines
• ukufumana iingxaki zokungaboni kakuhle
• Ukuziva ufuna ukuchama rhoqo
• Ukunqongophala kwengqalelo

Ukuba azinyangwa, ezi mpawu ziba mbi kakhulu kwaye kube nzima ukuzilawula ngokuhamba kwexesha. Iimpawu zamanqanaba aphezulu eswekile ehlala ephezulu ixesha elide ziquka:

• Ukuba nosulelo lwesikhumba rhoqo
• Ukonyuka rhoqo kosulelo lobufazi kwabasetyhini
• Ukuphiliswa kwexesha elide kwamanxeba
• Umonakalo kwizitho zangaphakathi, ngakumbi izintso, amehlo kunye nemithambo yegazi yomzimba
• ukungaboni kakuhle
• ukulahleka kweenwele ngokugqithiseleyo
• Iingxaki ezinzima zesisu (ezifana norhudo kunye nokuqhina okugqithisileyo)

Yehla Njani Iswekile Yegazi?

• Ukunciphisa ukusetyenziswa kwe-carbohydrate

"Yehla njani iswekile yegazi?" Xa sibuza, into yokuqala ekufuneka siyikhumbule kukuhlala kude necarbohydrates. Ngokukodwa kwi-carbohydrates ecocekileyo.

Iicarbohydrate kukutya okubangela ukuba iswekile yegazi inyuke. Xa sisitya iicarbohydrates, zohlulwa zibe yiswekile elula. Emva koko ezi swekile zingena egazini. Njengoko iqondo leswekile egazini linyuka, udakada lukhupha ihomoni ebizwa ngokuba yi-insulin kwaye iiseli zifunxa iswekile egazini.

iicarbohydrates ezicocekileyoIicarbohydrates ezicutshungulwayo. Iswekile etafileni, isonka esimhlophe, irayisi emhlophe, isoda, iswekile, ukutya okuziinkozo kwasekuseni kunye nezimuncumuncu zonke ezo carbohydrates. Ezi ziicarbohydrates ezinempembelelo embi kumanqanaba eswekile yegazi. Ngenxa yokuba ihluthwe phantse zonke izondlo, iivithamini, iiminerali kunye nefiber. Kwakhona banesalathisi esiphezulu se-glycemic kuba bagaywa ngokulula kwaye ngokukhawuleza emzimbeni. Oku kubangela ukuba iswekile yegazi inyuke.

Ukutya ukutya okunekhabhohayidrethi encinci kuthintela ukunyuka kweswekile yegazi.

• ukunciphisa ukusetyenziswa kweswekile

sucrose kunye isiraphu yengqolowa ephezulu ye-fructose Ukongeza iswekile ekutyeni, okufana neswekile, akunasondlo. Ezi calorie nje ezingenanto. Umzimba wophula ezi swekile zilula ngokulula, kubangela i-spike kwiswekile yegazi. Ikwadityaniswa nophuhliso lokumelana ne-insulin. Ngandlela ithile, unokunciphisa iswekile ephezulu ngokuhlala kude neswekile.

• Gcina ubunzima bakho kuluhlu olusempilweni

Ukutyeba kakhulu kwenza kube nzima ukuba umzimba usebenzise i-insulin kunye nokulawula amanqanaba eswekile yegazi. Oku kubangela ukuba iswekile yegazi inyuke kwaye, ngokufanelekileyo, ukuphuhliswa kohlobo lwe-2 yeswekile. ukutyeba kakhulu, ukumelana ne-insulinIkwabangela uphuhliso lwe Ukunciphisa umzimba kuzinzisa iswekile yegazi.

• umthambo

"Yehla njani iswekile yegazi?" Njengempendulo yombuzo, sinokuthi umthambo njengotshintsho lwendlela yokuphila. Ukuzilolonga kuthintela ukunyuka kweswekile yegazi ngokunyusa uvakalelo lweeseli kwi-insulin. Ikwanceda iiseli zezihlunu zifunxe iswekile yegazi kunye namaqondo asezantsi eswekile yegazi.

Ukuzilolonga ungatyanga okanye ugcwele isisu kuyasebenza kulawulo lweswekile yegazi. Olunye uphononongo lwafumanisa ukuba umthambo ngaphambi kwesidlo sakusasa wawusebenza ngakumbi kunomthambo emva kwesidlo sakusasa.

• Yitya ukutya okunefayibha

Ifayibha iquka ukutya kwezityalo imizimba yethu engakwaziyo ukwetyisa. Kukho iindidi ezimbini ezisisiseko zefiber: ezinyibilikayo nezinganyibilikiyo. Ngokukodwa, ifayibha enyibilikayo inqanda iswekile yegazi ekunyukeni.

Ifayibha iphinda icinezele umdla wokutya ngokwenza ukuba uzive uhluthi. Eyona mithombo ilungileyo yefiber enyibilikayo ibandakanya i-oatmeal, iinati, iimbotyi, ezinye iziqhamo ezinje ngeeapile, iiorenji kunye neeblueberries, kunye nemifuno emininzi.

• amanzi aneleyo

Ukungaseli amanzi aneleyo kunokubangela ukwanda kweswekile yegazi. Xa umzimba ungenamanzi ngokwaneleyo, uvelisa ihomoni ebizwa ngokuba yivasopressin. Oku kukhuthaza izintso ukuba zigcine ulwelo kunye nomzimba ukuba ukhuphe iswekile egqithisileyo kumchamo. Kwakhona kubangela ukuba iswekile eninzi ikhululwe esibindini iye egazini.

Ubungakanani bamanzi afanele ukuselwa emini buxhomekeke kwiimfuno zomntu. Khetha amanzi alula endaweni yamanzi anencasa okanye isoda, njengoko umxholo weswekile uya kubangela ukuba iswekile yegazi inyuke.

• ukutya kathathu ngemini

Ukuba ulandela umgaqo wokutya okuthathu ngemini, izinga leswekile yegazi lakho liya kuhlala likuluhlu oluqhelekileyo. Ukutya okusempilweni rhoqo kwiiyure ezine okanye ezintlanu ngamaxesha amathathu ahlukeneyo ngosuku kuya kugcina iswekile esegazini lakho ingabi phantsi kakhulu, kukuthintela ekuhlaseleni ukutya ngamanye amaxesha. tsiba ukutyakuchaphazela kakubi umngcipheko wesifo seswekile kunye nezigulane ezinesifo seswekile.

• Sebenzisa i-apile cider iviniga

I-apile cider iviniga ineenzuzo ezininzi. Ukunceda ukunciphisa umzimba, ukunciphisa i-cholesterol, ukulinganisa iswekile yegazi yeyona nzuzo ibalulekileyo. Uphononongo lubonisa ukuba abo batya i-apile cider iviniga bane-insulin eyandisiweyo yokuphendula kunye nokunciphisa i-spikes yeswekile yegazi. I-Apple cider iviniga yehlisa i-glycemic index yokutya, ekhusela i-spikes yeswekile yegazi. 

• Thatha i-chromium kunye ne-magnesium

Uphononongo lubonisa ukuba i-chromium kunye ne-magnesium inokusebenza ngokufanelekileyo ekulawuleni i-spikes yeswekile yegazi. Imithombo yokutya etyebileyo kwi-chromium ibandakanya i-broccoli, i-yolks yeqanda, i-shellfish, i-tomato kunye ne-peanuts. Imithombo yokutya etyebileyo kwi-magnesium ibandakanya isipinashi, iialmonds, iiavokhado, iicashews kunye namandongomane.

Indibaniselwano yezi zimbini iphucula ubuntununtunu be-insulin ngaphezu kokuncedisa umntu ngamnye. 

• Yitya izinongo ezihlisa iswekile yegazi

Izinongo ezinciphisa iswekile yegazi ziquka i-sinamon kunye ne-fenugreek. I-Cinnamon iphucula ubuntununtunu kwi-insulin. Ithintela ukunyuka ngokukhawuleza kweswekile yegazi emva kwesidlo esinecarbohydrates.

Enye yezinto ezibonakalayo zefenugreek kukuba imbewu ityebile kwifiber enyibilikayo. Oku kunciphisa ukucolwa kokutya kunye nokufunxwa kweekhabhohayidrethi, kuthintele ukunyuka kweswekile yegazi.

• sebenzisa barberine

umchebi wakhoyikhemikhali ethathwe kwizityalo ezininzi ezahlukeneyo. Isetyenziselwa ukwehlisa i-cholesterol, ukunciphisa umzimba kunye nokulawula iswekile yegazi.

I-Berberine inciphisa inani leswekile eveliswa sisibindi kwaye iphucula uvakalelo lwe-insulin. Isebenza njengamachiza athile asetyenziselwa uhlobo lwe-2 yeswekile.

Ngelixa i-berberine ikhuselekile ngokufanelekileyo, dibana nogqirha ngaphambi kokuba uyisebenzise ukuba unayo nayiphi na imeko yezonyango okanye uthatha nawaphi na amayeza.

• utshintsho kwindlela yokuphila

Ukutshintsha kwendlela yokuphila ekhusela i-spikes yeswekile yegazi kunye neswekile yegazi ephantsi ibandakanya:

• Khangela iindlela zokuhlangabezana noxinzelelo, njengoko uxinzelelo luchaphazela kakubi iswekile yegazi.
• Ukuphuthelwa kukubangela ukuba uphulukane nokulawula iswekile esegazini lakho. Umgangatho kunye nokulala ngokwaneleyo kuyayithoba iswekile yegazi.
• Utywala buneswekile kwaye bubangela i-spikes yeswekile yegazi. Ukuhlala kude notywala ngokuqinisekileyo kuya kuthoba iswekile yegazi. 

Ukutya okuthoba iSwekile yegazi

"Yehla njani iswekile yegazi?" Utshintsho esiluvavanye phantsi kwesi sihloko ubukhulu becala malunga nesondlo. Ngenxa yokuba kukho ubudlelwane obunzulu phakathi kweswekile yegazi kunye nesondlo. Ngoko ke, ukutya okunciphisa iswekile yegazi kuzuza ukubaluleka. Makhe sijonge oku kutya.

• broccoli

Sulforaphaneluhlobo lwe-isothiocyanate eneempawu zokwehlisa iswekile yegazi. Le phytochemical ifumaneka ngokuqhelekileyo kwimifuno ye-cruciferous, kuquka i-broccoli. Uphononongo lubonisa ukuba ukutya i-broccoli ene-sulforaphane etyebileyo kuphucula ubuntununtunu be-insulin kwaye yehlisa iswekile yegazi.

Ukongezelela, ukutya imifuno ye-cruciferous kunciphisa umngcipheko wohlobo lwe-2 yeswekile. Eyona ndlela yokunyusa ukufumaneka kwe-sulforaphane kukutya i-broccoli ikrwada okanye uyiphunga kancinci.

• UDeniz ürünleri

intlanzi kunye oonokrwece ziqulethe iiprotheyini, amafutha anempilo, iivithamini, iiminerali kunye ne-antioxidants ezilinganisa amanqanaba eswekile yegazi.

Iprotheyini ibalulekile kulawulo lweswekile yegazi. Inceda ukucothisa ukugaya kwaye ithintele i-spikes yeswekile yegazi emva kokutya. Ukutya iintlanzi ezinamafutha afana nesalmon kunye nesardadi kuphucula ulawulo lweswekile yegazi.

• Ithanga kunye nembewu yethanga

Umbala oqaqambileyo kwaye ugcwele i-fiber kunye ne-antioxidants, i-zucchini kukutya okugqwesileyo kokulinganisa iswekile yegazi. Imbewu yethanga Igcwele amafutha kunye neeprotheni ezinempilo. Ngoko ke, yehlisa izinga leswekile yegazi.

• Amantongomane

Izifundo, amandongomane ibonisa ukuba ukuyitya kunokwehlisa amanqanaba eswekile yegazi.

• okra

okraIngumthombo ocebileyo weekhompawundi ezinciphisa iswekile yegazi, njenge-olisaccharides kunye ne-flavonoid antioxidants. Imbewu yayo kudala isetyenziswa njengeyeza lendalo kunyango lweswekile ngenxa yeempawu zayo ezinamandla zokwehlisa iswekile yegazi. Kwakhona, i-okra iqulethe i-flavonoids isocercitrin kunye ne-quercetin 3-O-gentiobioside, enceda ukunciphisa iswekile yegazi ngokuvimbela i-enzymes ethile.

• Iimbewu zeflax 

Iimbewu zeflaxItyebile kwifiber kunye namafutha anempilo. Yehlisa iswekile yegazi.

• Iimbotyi

iimbotyi ve ilentile Izityalo eziziimbotyi ezifana nemifuno zityebile kwizondlo ezifana nemagnesium, ifayibha kunye neprotheyini enokunceda ukuthoba iswekile esegazini. Zityebile ngakumbi kwifiber enyibilikayo kunye nesitatshi esixhathisayo. Oku kunceda ukucotha ukugaya kunye nokuphucula impendulo yeswekile yegazi emva kokutya.

• I-Sauerkraut  

I-Sauerkraut Ukutya okuvundisiweyo okunje kugcwele iikhompawundi zokukhuthaza impilo njengeprobiotics, iiminerali, kunye ne-antioxidants. Ngalo mxholo, ubonisa ukuphucula iswekile yegazi kunye novelwano lwe-insulin.

• iimbwe zechai

iimbwe zechai Ukutya kwehlisa iswekile yegazi. Uphononongo lukwafumanise ukuba ukusetyenziswa kwembewu ye-chia kuphucula ubuntununtunu be-insulin kunye nokuthoba iswekile yegazi.

• iziqhamo zamaqunube 

Amajikijolo, igama eliqhelekileyo leziqhamo ezifana ne-raspberries, i-blackberries, i-strawberries, kunye ne-blueberries, zilayishwe ngefiber, iivithamini, iiminerali kunye ne-antioxidants. Ngoko ke, kukutya okukhulu ukunciphisa iswekile yegazi.

• avocado 

avocadoUkongeza ekubeni sisiqhamo esimnandi, sibonelela ngeenzuzo ezibalulekileyo zokulinganisa iswekile yegazi. Ityebile ngamafutha asempilweni, ifayibha, iivithamini kunye neeminerali. Ngalo mxholo, kunceda ukulungelelanisa amanqanaba eswekile yegazi.

• I-oats kunye ne-oat bran 

Ukutya i-oats kunye ne-oat bran ineempawu zokunciphisa iswekile yegazi. Inceda ukulungelelanisa iswekile yegazi ngenxa yomxholo wayo ophezulu we-soluble fiber.

• Isitrasi

Nangona iziqhamo ezininzi ze-citrus ziswiti, uphando lubonisa ukuba zinokunceda ukunciphisa amanqanaba eswekile yegazi. IsitrasiEzi ziqhamo ezinomlinganiselo ophantsi we-glycemic index kuba azichaphazeli iswekile yegazi njengezinye iintlobo zeziqhamo, ezifana ne-watermelon kunye nepinapple.

Iziqhamo zeCitrus ezifana neorenji kunye ne-grapefruit zigcwele ifayibha kwaye ziqulethe iikhompawundi zezityalo ezifana ne-naringenin, i-polyphenol eneempawu ezinamandla ze-antidiabetic. Iziqhamo ze-citrus ezipheleleyo zinceda ukwandisa uvakalelo lwe-insulin, ukunciphisa i-HbA1c kunye nokukhusela ekuphuhliseni isifo seswekile.

• Kefir kunye neyogathi 

Kefir ve iyogathiziimveliso zobisi ezivundisiweyo ezinokunceda ukuzinzisa iswekile yegazi. Izifundo ziye zafumanisa ukuba ukutya i-kefir kunye ne-yogurt kuphucula ukulawula iswekile yegazi.

• iqanda

iqandaKukutya okunesondlo okukhethekileyo okungumthombo weprotheyini egxininisiweyo, amafutha anempilo, iivithamini, iiminerali kunye ne-antioxidants. Uphononongo lubonise ukuba ukutya amaqanda kunokunceda ukuzinzisa iswekile yegazi.

• Elma

ElmaIqulethe i-fiber e-soluble kunye nezityalo ezifana ne-quercetin, i-chlorogenic acid kunye ne-gallic acid. Zonke ezi zixhobo zinceda ukuzinzisa iswekile yegazi kunye nokukhusela kwisifo seswekile.

• Limon

Limon inamazinga aphezulu kavithamini C. Esi siqhamo sikwabonelela nezinye izondlo ezifana nevithamini A kunye no-B, i-magnesium, i-sodium kunye nefiber yokutya. Ifayibha ezinyibilikayo zizinzisa amanqanaba eswekile yegazi ngokucutha isixa seswekile ethathwa ligazi. Ukongeza, sisiqhamo esinesalathisi esisezantsi se-glycemic. Oku kuya kuthintela ukonyuka ngequbuliso kumanqanaba eswekile yegazi.

• Icranberry

I-Cranberries iqulethe inani elifanelekileyo lefiber kunye ne-antioxidants. Ikwanceda ukulawula amanqanaba eglucose emzimbeni njengoko ineswekile encinci kakhulu.

• mai

Iqulethe izigidi zembewu, isiqhamo esinoboya obumdaka ngumthombo ohlangeneyo wefayibha kunye nevithamin C. Yiyo loo nto ihlisa iswekile yegazi.

• lwerharnate

Iirharnati ngumthombo omkhulu wentsimbi. Ibonelela ngeendidi zezinye iiminerali kunye nezondlo. Ijusi yerharnatiYijusi esebenzayo yokugcina iswekile yegazi phantsi kolawulo.

Imifuno Eyehlisa Iswekile Yegazi

• Gymnema sylvestre

Le mifuno iqulethe i-glycosides eyaziwa ngokuba yi-gymnemic acids. Ezi zinto zinciphisa ubuntununtunu bencasa kwizinto eziswiti, ngokwenjenjalo zithomalalisa iinkanuko zeswekile. Uhlobo lwesi-2 lwezigulana zeswekile zilawula amanqanaba eswekile ngoncedo lwalo myeza. Kukhokelela ekusebenziseni i-glucose engaphezulu komzimba ngokwandisa umsebenzi we-enzyme kwiiseli. Kwakhona kuchaphazela kakuhle ukuveliswa kwe-insulin.

• Ginseng

GinsengYimifuno eyomeleza umzimba kunye nokulwa nezifo. Kwakhona kuye kwafunyaniswa ukuba ineempawu ezichasene nesifo seswekile.

I-Ginseng iyacotha ukufunxwa kweecarbohydrates. Iiseli zithatha kwaye zisebenzisa i-glucose eninzi. Ukongeza, ukuveliswa kwe-insulin kwi-pancreas kuyanda. Zonke ezi zinciphisa ukutyekela kwisifo seswekile.

• Sage

kwisisu esingenalutho isilumko Ukuwusebenzisa kunciphisa kakhulu amanqanaba eswekile yegazi. Yandisa i-insulin secretion kunye nomsebenzi, onceda ukunciphisa iswekile yegazi kwi-prediabetics kwaye uyilawule kuhlobo lwe-2 yeswekile. Ngaphandle koko, iphinda ichaphazele ngokufanelekileyo ukusebenza kwesibindi, ngaloo ndlela iphucula i-immunity. 

• Iiblueberries

Esi sityalo sisebenza kakhulu kunyango lwe-diabetes mellitus kunye nohlobo lwe-2 yezigulane zeswekile. Iiblueberriesiqulethe ikhompawundi ebizwa ngokuba yi-glucokinin, enoxanduva lokunciphisa amanqanaba eswekile yegazi.

• Thyme

Esi sityalo esingaqhelekanga seMeditera sinee-glycosides ezinciphisa amanqanaba eswekile egazini. Kwakhona komeleza amajoni omzimba.

• ialoe vera

ialoe vera Kudala isetyenziselwa ukunyanga ukuvuvukala, ukuphucula ukugaya, ukukhusela i-acne, kunye nokunciphisa ukulahleka kweenwele. Uphando lwakutsha nje lwezenzululwazi lufumanise ukuba ijeli yekhala ibonelela ngeempawu zokwehlisa iswekile yegazi.

• Ijinja

IjinjaInceda amanqanaba eswekile ephantsi. Uphononongo luqinisekisile ukuba ijinja inceda ukulawula amanqanaba eswekile yegazi ngokunyusa ukukhuselwa kwe-insulin kunye novelwano lwe-insulin.

• Ingca yesamente

imbewu yefenugreek kwaye amagqabi ayo aluncedo kakhulu ekunyangeni ukuphazamiseka kwemetabolism kunye nemiba yokwetyisa. Esi sityalo sivela eSpain, eIndiya, ePakistan, eBangladesh, eTurkey, eFransi, eYiputa, eArgentina naseMorocco. Isetyenziswe iminyaka ukunyanga ukulahleka kweenwele, iingxaki zesikhumba kunye nokucotha kwemetabolism. Uphononongo luqinisekisile ukuba imbewu ye-fenugreek ineempembelelo zokunciphisa iswekile kwaye ingasetyenziselwa ukunyanga isifo seswekile se-2.

• Isinamoni

Ethathwe kwixolo lomthi wesinamoni, esi siqholo esinevumba elinamandla sisetyenziswa rhoqo kwi-South Asian cuisines kunye needessert. Yiyongezelelo enkulu yemifuno kwisifo seswekile kwaye iphatha ukutyeba, ukuqhawuka kwezihlunu, urhudo kunye nengqele. Yehlisa iswekile yegazi.

• Clove

CloveIne-anti-inflammatory, i-antioxidant properties. Uphononongo lubonise ukuba i-cloves inceda ukuphucula ukuvakalelwa kwe-insulin, ukunciphisa i-cholesterol embi kunye namanqanaba e-triglyceride.

• Isithsaba

Isithsaba Yongeza umbala kunye nencasa eyahlukileyo ekutyeni. Ikwayimifuno esetyenziselwa ukunyanga usulelo lwebhaktiriya, amanxeba, iingxaki zolusu, kunye nemiba yokwetyisa.

Izifundo ziye zafumanisa ukuba i-phytochemical ebizwa ngokuba yi-curcumin inoxanduva lombala ophuzi we-turmeric kunye neempawu zonyango. I-Curcumin inefuthe lokunciphisa iswekile yegazi. Olunye uphando luqinisekisile ukuba izigulane ezinesifo sikashukela sohlobo lwe-2 zinokunciphisa amanqanaba eswekile yegazi ngokutya i-turmeric.

Umthombo: 1, 2