Lithuto tsa 'mele ke e' ngoe ea maemo a bohlokoa ka ho fetisisa bakeng sa kalafo e atlehileng ea lefu la tsoekere la mofuta oa 2. Ho ikoetlisa khafetsa ho thusa ho potlakisa metabolism, ho lahleheloa ke liponto tse eketsehileng mme ho bohlokoa haholo ho eketsa kutloisiso ea lithane ho insulin, ho fokotsa haholo ho hanyetsa insulin.
Leha ho le joalo, ho bohlokoa ho utloisisa hore lipapali tsohle ha li na thuso bakeng sa lefu la tsoekere, tse lokelang ho tsotelloa ha ho khethoa boikoetliso ba 'mele. Boikoetliso bo loketseng ba lefu la tsoekere bo lokela ho ba le phello e matlafatsang, 'me bo thabise mokuli.
Papali efe kapa efe e sithabetsang kapa e sithabetsang e lokela ho qheleloa ka thoko ho lefu la tsoekere. Hape, motho ha a lokela ho kenella mesebetsing ea ho phahamisa boima ba 'mele e reretsoeng ho eketsa boima ba mesifa. Boikoetliso ba lifofane bo kang ho matha kapa ho sesa bo molemo haholo ho lefu la tsoekere.
Leha ho le joalo, ho palama baesekele ke mofuta oa bohlokoa oa ho ikoetlisa bakeng sa lefu la tsoekere 'me ho na le mabaka a mabeli a sena: pele, baesekele e khothalletsa ho theola boima ba' mele haholo le ho theola litekanyetso tsa tsoekere ea mali ho feta ho matha kapa ho tsamaea, 'me ea bobeli, ho palama baesekele ho khahla haholo. ho feta ho etsa feela boikoetliso ba 'mele.
Mokhoa oa ho sebelisa baesekele ho lefu la tsoekere
Joale ts'ebeliso ea baesekele ho mofuta oa lefu la tsoekere la 2 e joang? Joalokaha ho boletsoe ka holimo, ho palama libaesekele ho thusa ho theola boima ba 'mele habonolo le ho boloka sebopeho se setle sa' mele. Empa, ka bohlokoa feela, e kenya letsoho phokotsong e kholo ea litakatso tsa ho ja lijo tse matlafatsang, haholo-holo lijo tse nang le lik'habohaedreite.
Sena se bakoa ke taba ea hore nakong ea lipapali tse mafolofolo, haholo tse khahlisang joaloka baesekele, palo e kholo ea lihormone tsa thabo - li-endorphin - li hlahisoa 'meleng oa motho. Kahoo, ho ikoetlisa ho thusa ho sebetsana le khatello ea maikutlo le ho tsoa ha o ikoetlisa, mokuli o ikutloa a khutsitse a bile a khotsofetse.
Sena se mo sireletsa takatso ea hae ea ho "jam" mathata a hae ka liswiti, li-chips, li-buns kapa li-cookies, e leng mohloli o mong o tsebahalang oa li-endorphin. Empa mokuli o bontša thahasello e kholo lijong tsa phepo e phetseng hantle, tse hlokahalang ho khutlisetsa mmele kamora ho ikoetlisa ka mafolofolo mme o sa tsose keketseho ea tsoekere ea mali.
Melemo ea baesekele bakeng sa lefu la tsoekere la mofuta oa 2:
- Baesekele e fa 'mele mojaro o sebetsang oa aerobic, o thusang ho matlafatsa tsamaiso ea methapo ea pelo, o tlatselletsa lisele tsa' mele ka oksijene le ho potlakisa ho felisoa ha chefo le chefo ka lebaka la ho fufuleloa haholo;
- Ho fokotseha ho hoholo ha maemo a tsoekere ea mali ka tlhaho ntle le lithethefatsi tse theolelang tsoekere kapa liente tsa insulin;
- Ha u palame baesekele, lihlopha tsohle tsa mesifa lia sebetsa, e u lumellang ho matlafatsa maoto, matsoho, li-back le morao ka boikoetliso bo le bong. Sena ha se na feela phello e matlafatsang 'meleng, empa eu lumella ho chesa palo e phahameng ea likhalori le ho potlakisa boima ba' mele;
- Ka hora e le 'ngoe feela ea ho palama baesekele e potlakileng, mokuli a ka sebelisa 1000 Kcal. Sena se feta feela ho tsamaea ka maoto kapa ho soasoa;
- Boholo ba bakuli ba nang le lefu la tsoekere la 2 ba na le boima ba 'mele kahoo ha ba khone ho bapala lipapali tse behang khatello e matla manonong a bona, joalo ka ho matha kapa ho tlola. Leha ho le joalo, ho palama baesekele ho fana ka mosebetsi o boima oa mesifa ntle le kotsi ea ho lemala le kopaneng;
Ho fapana le litlelase tsa boikoetliso tse tummeng kajeno, ho palama baesekele kamehla ho etsahala moeeng o mocha, o leng molemo haholo mmeleng;
Liphello tsa libaesekele ho hanyetsanang le insulin
Ka lebaka la hore lihlopha tsohle tsa mesifa li kenella ho baesekele, e thusa ho eketsa haholo kutloisiso ea lisele tsa kahare ho insulin. Sena se o lumella ho loana ka nepo le insulin, e leng sesosa se ka sehloohong sa lefu la tsoekere la mofuta oa 2.
Bohlokoa ba ho palama baesekele ke hore, ho fapana le ho matha kapa ho sesa, ha e matlafatse pelo le methapo ea mali feela, empa hape e thusa ho haha mesifa ea mesifa. Ke ho kopantsoe ha liketso tsena tse peli tsa baesekele 'meleng tse thusang ka tsela e nepahetseng ho loants'a lefu la tsoekere, ho eketsa matla a lisele tsa insulin.
Ho bohlokoa ho totobatsa mona hore ho hanyetsa insulin ho hlaha ho motho ka nako eo boemo ba lithane tsa adipose ka mpeng bo fetang haholo palo ea mesifa ea mesifa. Kahoo, kalafo ea lefu la tsoekere la mofuta oa 2 ke ho fokotsa mafura a 'mele le ho eketsa boima ba mesifa, bo thusang ho fihlela cycling.
Ho feta moo, katleho ea ho palama baesekele ho fokotsa tsoekere ea mali le ho eketsa mofuta oa insulin ka makhetlo a 10 ho feta ea lithethefatsi tse tloaelehileng tse theolelang tsoekere tse kang Siofor kapa Glucofage. Empa ho fapana le litafole, ho palama baesekele ha ho na litla-morao kapa likotlo tse tebileng.
Re lokela ho hlokomela hore litholoana tse ntle tse hlakileng haholo tsa ho palama libaesekele ha li etsahale hanghang, empa ke kamora libeke tse 'maloa feela tsa boikoetliso bo tloaelehileng. Empa boiteko bohle bo sebelisitsoeng ho bapala lipapali bo tla putsoa ka makhetlo a mabeli, kaha ha nako e ntse e feta ba tla lumella mokuli hore a tlohele li-insulin ka botlalo mme a phele bophelo bo felletseng.
Litokisetso tsa "insulin" li kotsi haholo tsoekere ea mofuta oa bobeli kaha e kenya letsoho ho bokella boima ba 'mele bo feteletseng mme ka hona e ntlafatsa feela ho hloka matla ha lisele tsa' mele ho insulin ea bona. Ka hona bakeng sa
kalafo e atlehileng ea lefu lena, ho bohlokoa ho emisa ka botlalo ho enta insulin, e ka fumanoang ho kenyelletsa ho sebelisa baesekele.
Maemong a 90%, bakuli ba fumanoeng ba e-na le lefu la tsoekere la mofuta oa 2 ba reteleha ka ente ea insulin eseng haholo ka lebaka la tlhoko e kholo, empa ka lebaka la ho tsilatsila ho latela lijo tse matla tsa carb le ho ikoetlisa khafetsa. Empa ke likarolo tsena tsa kalafo tse ka lebisang phodisong e phethahetseng ea mokuli.
Empa haeba mokuli a se a kentse liente tsa "insulin" kalafong ea hae ea kalafo, ha ho khothaleloe hore ka kotloloho li hlakoloe ka mokhoa o itseng.
Hoa hlokahala hore butle-butle fokotsa litekanyetso tsa moriana joalo ka ha ho ba le cyclling ho tla fokotsa khatello ea tsoekere maling le ho eketsa kutloisiso ea lisele ho insulin ea bona.
U ka etsa cycling le lefu la tsoekere joang?
Lipapali tse sebetsang tse nang le lefu la tsoekere la mofuta oa 2 li ka baka tsoekere maling. Sena se bakoa ke taba ea hore nakong ea matla a mangata 'meleng oa motho, lihormone tsa khatello ea maikutlo - adrenaline le cortisol li qala ho pateloa.
Lihormone tsena li hlohlelletsa tlhahiso ea glycogen liseleng tsa sebete, tseo, ha e kena maling, e fetoloang ho glucose. Sena se etsahala qalong ea Workout 'me hoa hlokahala ho fa' mele matla a lekaneng.
Empa haeba ts'ebetso ena ea kalafo e nang le lefu la tsoekere e le telele ebile e etselitsoe ho ntlafatsa mamello, tsoekere e feteletseng maling e tla chesa kapele 'me e ke ke ea utloisa mokuli kotsi.
Ke mofuta ona oa boikoetliso o fa motho ea palameng baesekele.
Melao ea lipapali ho lefu la tsoekere:
- Haeba mokuli a e-na le mathata afe kapa afe a bakoang ke lefu la tsoekere, joale lithibelo tsohle tse amanang li lokela ho latela ka tieo;
- Bakeng sa baesekele, o lokela ho khetha libaka tse khutsitseng haufi le ntlo, serapa sa boikhathollo kapa ho lema moru ho loketse;
- Bakeng sa lipapali, lihora tse itseng li lokela ho fanoa mme li latele kemiso ena ka tieo;
- Ho palama baesekele ho lokela ho etsoa bonyane letsatsi le leng le le leng, 'me le ho feta makhetlo a 6 ka beke;
- Nako ea litlelase e lokela ho ba bonyane halofo ea hora, leha ho le joalo, ho ikoetlisa ka lihora tse ngata ho nkoa ho sebetsa haholo;
- U hloka ho qala ho ikoetlisa ka ho palama lebelo le lekaalo, butle butle butle, ho tla thusa ho itokisetsa 'mele bakeng sa khatello le ho itšireletsa khahlanong le likotsi;
- Ho etsa litlelase kamehla ho hloka "ho ikutloa". Haeba mokuli a ikutloa a sa thaba, joale matla a lokela ho fokotseha mme palo ea boikoetliso e lokela ho fokotsoa.
Ntho ea bohlokoahali ke ho ikoetlisa khafetsa ho lefu la tsoekere, le sa qapeleng ho qeta nako le linako le ho qeta nako e telele lipakeng tsa sehlopha. Hangata bakuli, kaha ba fumane ntlafatso e hlakileng maemong a bona, ba lahleheloa ke thahasello ea ho palama libaesekele, ba nka hore ha ba sa hloka ho ikoetlisa.
Leha ho le joalo, ho lokela ho hlakisoa hore phello e ntle ea ts'ebetso ea 'mele e nka libeke tse peli feela, ka mor'a moo boemo ba tsoekere bo khutlela boemong ba bona bo fetileng mme mokuli o boetse o hloka liente tsa insulin.
Video e sehloohong sena e fana ka likhothaletso tsa ho theha baesekele ea hau.
