Qinisa Imizwa Yakho Ngokudla

Noma imiphumela yokudla okunoshukela imangalisa kakhulu, uyabona ukuthi ama-carbohydrate akudingeki ukuthi abe mnandi ukudala iziqongo nezigodi kushukela wegazi.

Ngakho-ke, ungazibuza — njengoba i-insulin ijwayela ushukela osegazini masinyane, kungani ukhathazeka?

Amandla Emfihlo Ka-Insulin

Nansi inkinga: i-insulin ayisiwo umlawuli we-glucose egazi kuphela, noma odokotela abaningi beqhubeka nokucabanga ngaleyo ndlela. I-insulini empeleni iyi-hormone ekhula kahle ; lapho iqonga, ifaka umzimba ekukhuleni nakwindlela yokugcina. Enye yezindlela ekwenza ngayo lokhu ukuvula ama-enzyme ashisa amafutha kanye nama-enzyme wokugcina amafutha ON, yingakho ukudla okunoshukela ophezulu kunganciphisa.

Endimeni yayo njengomlawuli omkhulu wokukhula, i-insulin ihlela ukusebenza kwamanye amahomoni amaningi, kufaka phakathi umfutho wegazi olawula ama-hormone aldosterone , ama-hormone okuzala afana i-estrogen futhi testosterone , nama-hormone okucindezela afana i-cortisol futhi i-adrenaline . Ngakho-ke, ngaso sonke isikhathi lapho i-insulin yakho yehla yenyuka, wonke lawa amanye ama-hormone aya phezulu noma phansi ekuphenduleni, ngemiphumela engaba mibi kakhulu kumzwelo wakho, imetabolism, isifiso sokudla, umfutho wegazi, amandla, ukugxila, nokulinganisela kwamahomoni.

Masingenele kwelinye lama-spikes e-glucose-insulin:

Ake sithi uqala ekuseni ngokudla okunothile kuma-carbohydrate "asheshayo" (njengejusi lewolintshi, i-bagel, noma amafriji asekhaya):

1. Kungakapheli isigamu sehora, ama-spikes kashukela egazini lakho, angakunika umfutho wamandla.
2. Ama-pancreas akho ngokushesha akhipha i-insulini egazini lakho ukudonsa ushukela owengeziwe (i-glucose) egazini lakho bese uwukhipha ungene kumaseli akho.
3. Cishe emizuzwini engu-90 kamuva, lapho ushukela egazini lakho wehla, ungahle uhlaselwe “ushukela” futhi uzizwe ukhathele, ungagxilile futhi ulambile.
4. Ukuphendula ukwehla kweglucose, umzimba wakho ukhiqiza ama-hormone okucindezeleka akhulisa ushukela wegazi futhi awugcine ungaphumi.

I-Hangry Hypoglycemia

Lokhu kusabela kwama-hormone amaningi kungadala ukuthi abanye bezwe ukukhathazeka ngokomzimba nangokomzwelo phakathi kokudla, okuvame ukubizwa ngephutha njenge- “hypoglycemia” (ushukela ophansi wegazi).Eqinisweni, i-hypoglycemia yangempela esebenzayo ayivamile (ngaphandle kwalabo abathatha imishanguzo yokwehlisa ushukela wegazi). Akukhona ukuthi ushukela wegazi wehla ngaphansi kokujwayelekile phakathi kokudla; ukuthi liwa ngokushesha noma lisuka esiqongweni esiphakeme, okubangela ukusabela okweqile kwe-hormone yokusabela.Amahomoni okucindezeleka ahilelekile afaka i-glucagon, i-cortisol, ne-adrenaline - i-hormone yethu "yokulwa noma yokubaleka".

Singakanani i-adrenaline esikhuluma ngayo? Kuhlelo ukuhlolwa ngezansi , Abaphenyi banikeze abafana abasebasha okunempilo isiphuzo esenziwe ushukela (esiqukethe cishe inani elilinganayo likashukela njengoba ungalithola kumathini amabili ayi-12 oz) yesoda):

Ngemuva kwamahora amane kuya kwamahlanu abafana bephuze isiphuzo esinoshukela, amazinga abo e-adrenaline QUADRUPLED, futhi babika izimpawu ezinjengokukhathazeka, ukuqhaqhazela nobunzima bokugxila.

I-Hormonal Roller Coaster Engabonakali

Hlala wazi ukuthi iningi lethu lidla ama-carbohydrate acwengekile ngaso sonke isikhathi sokudla, futhi imvamisa phakathi kokudla, okuhumushela kuzipikisi ezinkulu ze-insulin ezi-3 kuye kwezi-6 NGOSUKU LONKE. Ukudla ngale ndlela kusibeka ku-roller coaster yangaphakathi engabonakali usuku lonke (futhi nangemva kokulala). Iminyaka yobudala, imetabolism, ubulili, ufuzo, ukudla, kanye nezinga lomsebenzi konke kuthonya ukuthi i-roller coaster yethu yangaphakathi ibukeka kanjani nokuthi siyiphendula kanjani, kepha iningi lethu ekugcineni likhokha intengo engokomzwelo noma engokomzimba yokudla kakhulu ama-carbohydrate angalungile kaningi . Ukukhathala, ubunzima bokugxila, ukushintsha kwemizwelo, ukudla ngokweqile, ukukhuluphala, ukucasuka, ukukhathazeka, ukwethuka, ukungahambi kahle kwamahomoni nokuqwasha konke lokhu kungenzeka, kuya ngomuntu.

Manje siyini isixazululo? Ukudla izikhathi eziyisithupha ngosuku? Ukuzindla? I-Ativan? URitalin? ILithium? Zyprexa?

Kuthiwani ngokuqala ngokugwema nje ama-carbohydrate acwengekile futhi unamathele ekudleni okuphelele kokudla okunciphisa ukushintsha okukhulu kwegazi glucose nensulini kwasekuqaleni?

Ngeshwa, lokho kulula ukukusho kunokukwenza. Ushukela kukho konke ukuzifihla kobusathane kumnandi, kushibhile, yonke indawo, futhi umlutha kakhulu kune-cocaine .

Bheka Amandla Wokudla

Kuthatha ukuzibophezela nokwenza, kepha kufanelekile. Bheka umehluko osheshayo isidlo esisodwa esenziwe ushukela wegazi, i-insulin kanye namazinga e-adrenaline alaba bafana abancane abakhuluphele:

Ithimba labacwaningi likaDkt David Ludwig lalinentshisekelo yokuqonda ukuthi inkomba ye-glycemic (GI) yokudla - isilinganiso sokudla okusheshayo kwehla ibe yi-glucose - kuthinta kanjani imetabolism. Ithimba lenze izindlela zokudla kwasekuseni ezintathu:

Isidlo sasekuseni se-High-GI: i-oatmeal esheshayo enoshukela (i-sucrose) no-2% wobisi

Isidlo sasekuseni se-Mid-GI: i-oatmeal yensimbi enqunywe nge-fructose (isiphuzo esingenayo i-glucose) nobisi olungu-2%

Isidlo sasekuseni se-Low-GI: imifino-ushizi omelet nezithelo ezintsha

Qaphela ukuthi ngenkathi i-oatmeal engenashukela engenashukela isebenza kangcono kune-oatmeal esheshayo, bekuyi-high-fat, low-carb, okusanhlamvu, okungenashukela, ukudla kokudla okuphelele okwakungcono ekwehliseni i-glucose, i-insulin ne-adrenaline amazinga.

Bamba isondo

Iningi lethu aliqondi ukuthi singazizwa singcono kangakanani — emzimbeni nangokomzwelo — uma sidla ngendlela efanele. Uma ufana nabantu abaningi, udukisiwe ngokuthi kuyini ngempela ukudla okunempilo, ngakho-ke ubusebenzisa ukudla okunama-carbohydrate amaningi, ukudla okungenamafutha okufana ne-cereal, ijusi yezithelo kanye ne-pasta nsuku zonke ezisebenza ngokungahambisani imetabolism, amahomoni akho, nemizwa yakho. Ungase uzicabange njengomuntu ocindezelekile noma ongemuhle, i-stressball esinezintambo eziphakeme, noma uhlobo olubuthakathaka, olunamahloni olukhungatheka kalula — kodwa mhlawumbe empeleni ulunge ngokuphelele — noma okungenani ungconywana — ngaphansi kwawo wonke lowo shukela.

Ngiwabonile impela amacala enkambisweni yami yokwelashwa yabantu abazinzisa imizwa yabo ngaphandle kwemithi ngokususa i-carbohydrate elungisiwe ekudleni noma ngokushintshela ekudleni okune-carbohydrate ephansi. Ngasekuqaleni konyaka ngifingqe lokhu ukuqhuma komhlaba kocwaningo luka-2017 ye-Psychology Today ekhombisa ukuthi abantu abanengcindezi abenze ushintsho olunempilo ekudleni kwabo - kufaka phakathi ukukhipha i-carbohydrate eningi kakhulu - babone ukuthuthuka kwemizwa yabo.

Kungakwenzelani wena?

Nansi inselelo: susa yonke i-carbohydrate elungisiwe amasonto amabili — ukuze nje ubone ukuthi uzizwa kanjani. Kukhona mahhala uhlu lwama-carbohydrate acwengekile kuwebhusayithi yami uma uyidinga, kanye ne- infographic kokuthunyelwe kwami ​​kwe-Psychology Today mayelana noshukela ne-Alzheimer's Disease ukukusiza ekutholeni imithombo kashukela ofihlekile ekudleni kwansuku zonke.

Empilweni yakho enhle yengqondo!