Ukutya kahle njengokuba ukufa eOzempic — ngaphandle kwezinyozi

Intsimi yakho yaxhaka ukukhula GLP-1. Ukuhlanganyela kahle kwezalathisi zofufo, izilungu, izincazelo ezimbalwa, nezalathisi zemali kufuneka zibonise isibonelo esinamandla. Lokhu kungaba okusho ukuze kuyakwazi ukusebenzisa.

Ukutya kahle njengokuba ukusebenzisa Ozempic — ngaphandle kwezinyaniso

i-GLP-1 ziyakwazi ukuphinda umsebenzi wabo kubantu — kuba azibalele ukutya umsebenzi wabo kubantu. Umsindo wabo wengqondo wakwazi ukuba ngqukuqalene (izintu), i-drugs ziyakwazi ukuba ngomhla (ngowoo). Kodwa kukho imibhalo yamanje eyenzeka, eyenzeka kubandakanya, ezithi zazi ziyakwazi ukuphinda ukuphinda kwakho kwe-GLP-1 yokugcwele. Bonke abantu abangayi fumene, abangayi kufumene, noma abangayi kufumene i-drugs — kanye nabantu abe-drugs abafuna ukuphinda kuzo zonke izinto ezinzima — leli gama lingazisa ukubonwa ukuthi yintuthuko. Ngokwesikhathi sithi: siyazi sibonakala sibonakala siyizifake. Siyazi sibonakala sibonakala siyizifake sithi ngokwesikhathi sithi: siyizifake.

Isenzo sengqondo

Iilayishayi zeL zeezintlo bezolunzima ziyathola GLP-1 xa izinto zoluntu zibuyele kuyo. Izinto ezimbili zishintsha ukuthi zingabangeli kanjani nangomdali wakho:

Yintlobo yeyona imakronutrienti yiya kwi-L-cell. Iimpahla neefayela zizoba kakhulu ukuqondisa isivumelwano se-GLP-1. Iimpahla ezinzima zizoba ukuzenzela isivumelwano esetsaneni, esincinci.
Unokuqondisa yimpahla yokutya. Yinto enokuzenzela ukuphumula kwezinye izinto - izingxelo, ifeithi, isitshwala - kuchaza isikhathi sokuqala kwe-GLP-1.
Ngaphi yintlobo yemicrobiome yakho yokugcina. Ama-acid amaphantsi kwizigqibo ezinamandla ezinzeka ngokuxwayisa ifayibha (ngokuchaza Akkermansia muciniphila) zibiza ngokwesibonisomicrobiome esityalo kakhulu kunokubonwa ngokwama-SCFA-producers azibiza ngokwesibonisomicrobiome esityalo kakhulu kunokubonwa ngokwama-GLP-1.

Isiko lesi selule kusetyenziselwa kuzo zonke ezi zintathu.

1. Uproti kwanje, kwiinkcukacha zonke

Isibonelo esinye esishonayo kakhulu yokutya uGLP-1 yintlobo yokutya "ukhaa impahla ngaphambi kokucina ikarbo." Isibonelo somzekelo 2024 kwi-Diabetes Care sithi ukhaa impahla yegunya lento yemali ngomzuzu 15 ngaphambi kokucina ikarbo kuyakusiza ukukhuluma kwezinye izinto ngokuchoba kuka-GLP-1 ngokumangathelo 30%+ kwaye kuyakusiza ukukhuluma kwegula efuna ukukhuluma kuyenzeka ukuba kuyenzekile ukucina ikarbo ngaphambi kokucina impahla.

Uguqulwano olukhuthaza: xa intlobo yemali yahamba, kula nqina / isafu / inkonyana / ilentile kusukela. Izityalo ezimbini. Isitya / ipap / irayisi / ipasta ezininzi, ukuba kufuneka. Lezi zinto zingafumene inani, azibonakali ukuthi ziyafumaneka, ziyafuna emva kwezinye izigqibo zemali, nezi zingathembeli kwezinto ezizenzekileyo, nezi zingayaziyo kwindawo yezi zonke izicathalo.

2. Iifayile kumngqikithi omnye — ezoluntu nezingqikithi

Kabanzi abangqalene nezifundo zaseNingizimu Afrika zibhala kakhulu ngaphantsi kwezi SAFBDG zombuso zombili ngwezimi 25–30 g fibhre ngoxelo. Ukufumana izibonelo zombuso lapho kukhula kubonakala kwi-GLP-1 release nesibonelo sokujwayelekile kwe-microbiome ngaphandle kwezinsuku zokutya.

Iintambo ezinika into enkulu:

ILizalise — ibhini, ilentile, ichikipe. ~7 g ifayibha ngomphahla omkhulu okulula. Isiko lalento yokuchaza ifayibha ekugqibeleni kwe-rand enkapa ye-South Africa.
Phila — beta-glucan kwi-oats kusenzeka kuyeka ukuphakanyiswa kwengqondo yegastrika nekuqalisa kwe-GLP-1. ~4 g fibha phantsi kwe-seryivi esetyenziselweyo.
Iintambo — kwindalo, kwindawo. Uluquketho kwisebe lula kuchazwa ngokuchaba kakhulu kunokuqinisekisa kwezinye iintambo.
Utshwala olukhulu — okanye ngezantsi ngezantsi ngezantsi. Ufreeze-dried Karoo apricot powder uyathembela ukuthi uthole umshwana wokuphuzana wokuchaza ukuzalisa okanye umshwana wokuphuzana wokuchaza ukuzalisa, okuyinto engatholakala ngokuchaza ukuzalisa.
Psyllium husk — isithuthi esilimi sithiwe emanzini ngaphambi kwezinsuku zokugqibela kuchaza ukugula okufunwa ngokulapho kwezinsuku nezokugqibela nezokuxabana GLP-1. Yinto engazenzekelayo, enzima kuzo zoluntu zonke iziphaesi.

3. iVinegar — ngokwakho, kwaye

Yiyo kwaye ngqo emanzini amathandathu kumngqithi ka-2 wesiyaqalaba (ukuthi yini ukuqala) esetyenziselweni noma ekusetyenziswa ngokukhawuleza noma ngesikhathi sikhuluma umsizi wesiyaqalaba kufuna ukukhupha ukuqalisa ukusetyenziswa kwesiyaqalaba kanye nokuphela ukusetyenziswa kwe-GLP-1. Iziqembu zingafaniyo kahle kodwa zingafaniyo ngokuchanekileyo ngemibuzo yamanje yamanje ngomzekelo wezi-15. Kukho ukukhuthaza ukukhawuleza njengesaladi noma ukukhuluma umsizi wesiyaqalaba. Ayikho into yokugcina; yinto yokuchaza okuchaza.

4. Abantwana abantombazana — ukufakwa kuye kakhulu, kodwa faka

Note: The translation provided is not accurate for the given English text. The correct translation should be:

4. Izifato ezisukelwayo — faka kuye kakhulu, kodwa faka

Igqabi isetyenziswa kuswela kwindawo yegqabi, okunye nothobho olunye ukuqonda lwezinye izigqibo. Isityalo esincinci somkhonto wemkhonto, isityalo somncedi, isityalo somncedi okuyisetyenziswa kwindawo yegqabi, okanye isityalo somnquliso omkhonto kwindawo yegqabi, kuyenzeka isetyenziswa kuswela kwindawo yegqabi kunye nokuthembeka kwe-GLP-1. Usiba ukuqonda kwindawo yegqabi ngokusebenzisa igqabi — kodwa usiba ukusebenzisa igqabi ngokumncedi.

5. Amalimi athile

Isilumelo esiyini ema-10 e-Cell (2021) enokubonwa ngabanye abantu Sonnenburg bathi ukufakwa kwezilwanyana ezitshoniswa (yoghurt, maas, sauerkraut, kefir, kimchi) emidibaniso yabantu abathandathu e-36 abatholakala ukuphakama kwezilwanyana zakhefumayo nekuqondiswa kwezimbalanthi ngeminyaka ema-10. Ukuphakama kwezilwanyana zakhefumayo yilabo abangomdali abatholakala ukuphikisana nokuphakama kwezilwanyana zabantu.

NGOKWESI XESIBAYA zombili abantu abangaphantsi kwesiXhosa ukufumana ukukhuluma kuyo yilimi (engazenzekile, engazenzekile) maas okanye yoghurt ngelo rholi. Yonza amanqanawa okanye uteaspoon yee Karoo apricot powder ukuze ukhulume.

6. Phinda ukuphela ekhawulezweni

Isikhundla sokubonwa kuka-GLP-1 ngokulandelekile kuyavuka 30–60 iiminitha ngaye into yokugqibela yemali yavumelwa. Abantu abathunyelwa emininithu a-8 akavunyelwa kabusha lapho isikhundla sokubonakala sivumelwa. Abantu abathunyelwa emininithu a-25 bathole uhlalelolelwazi wokubonakala nokuvumelwa kakhulu. Lokhu kuyaphakathi kwezinto ezininzi ezinikwe ezindaweni zokubonakala nokubonakala.

7. Ukulala, ukusiza, kunye nokuxoxa ngokuchaza izingxenye

Phandle lalaphantsi lezi zinto ezimbili elithathu elithola ukubhalana:

Ukuhla ≥ 7 izo. Isikhathi esinye kokuqondisa ukuhla kuyenzeka ukubhujana nekuphendula kwe-GLP-1 kubalulekile esinye isikhathi ngomvula (izibalo ezininzi).
Ukuphatha kwezalathisi. Izalathisi ezingalimi ezahlukeneyo zikuphinda ukulalela isifathele sengqalaba kunye nokuphela ukusetyenziswa kweinsulin. Ezinye iimpilo zakho yokuphatha kwezalathisi — ukuxhumana, ukuzithandaza, ukuswimela, okufunda umbuzo wexesha — ziyaphatha kwezalathisi.
10–15 mizuzu zokuxhumana ngokuchaza izingxelo. Ukuxhumana kwindawo yokuchaza izingxelo kuchaza kakhulu ukukhusela izibonelo zokugula emva kwezinye izinto zokuchaza izingxelo nekuxhumana kwindawo yokuchaza izingxelo. Yintsholongwane yokuqondisa isifumo esinamandla kunokuba yayingafuneki kakhulu.

Ngomhla wokutya kuka-Ozempic ngaphandle kwezinyaniso

Isicelo, isi-South African, ayinokubhala njengokuthi kufuneka kubhale:

Ukuphika. Maas efana (noma yoghurt engazothokoziswa), 2 isitokhesi zemhlophe zemhlabathiso, isitheki esikhulu sokuqala soka freeze-dried apricot powder kwi Karoo, uthungelwano olucacile lwesikhukulwano. ~25 g iprotini, ~6 g ifayibha, nesiwo kwefermented dairy.
Ngemhlangu. Isitheko esihlengi, umqhandlu wamazisi oncedisi. Noma igilasi ye-embi neentsili e-spoon kwi-psyllium.
Ukushesha. I-stew yesemada ne-lentils emva kwe-portion yomhlophe we-rice eluncedo, ne-salad elinye ilandelayo inamandla kwe-olive oil ne-vinegar. ~20 g protein, ~12 g fibre. Bhaqa izinguquko zase-protein ne-beans ezimbili, salad esithathu, rice esikhulu.
Umkhaphazana wempilileyo ye-15 i-minitha. Ayikhothiyo lapha iziko zase-Philile ukuba udala uthi kwindawo yedesk.
Ucino. Iindlela efuzile noma inkukhu, isitshulube shishwala, uphawu lwesiqephu lwexesha elunye. Umsila wathembelwa ngokwethi vegetable stock powder yethi. Uthe ngezandla, 20+ iiminitha yonke.
Utshwala ngokugqibela. Rooibos. Noma cocoa-malt blend emndeni wohlanga ukuba ufuna okulinganayo.
Ngaphandle kokulala ekhuluma 22:30 ukuze ukwazi ukulala ezininzi.

Yintono yilinye ezi-1.2 g/kg iprotini kumntu omkhulu o-75 kg, ~28 g ifayirha, iimpahla zintathu zemntu omkhulu, isitshwala kwindawo yemali, ukuxhumana ngokuphela kwindawo yemali, imifato kwindawo yemali kungcono kodwa akukho okuchaza. Yinto yilula yimpahla yemali ethile yayingatholakala — okuyinto yokuba yilula yimpahla yemali ethile yayingatholakala — okuyinto yilula yimpahla yemali ethile yayingatholakala yayingatholakala — okuyinto yilula yimpahla yemali ethile yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala yayingatholakala 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Ngaba nini loo "GLP-1 booster" izingqiniso?

Berberine igqibelekile ekhaya lezasebenzile ephendukhuluni njenge-"nature's Ozempic." Idatha idinga kuyo yayingafaniyo ne-marketing. Yayingafumene ukukhokha okuncane kwi-insulin sensitivity kunye no-glucose handling, kodwa ayikwazi ukufana nje ne-GLP-1 i-drugs nge-sayizi. Ayikwazi ukukhathazeka ukukutshoniswa ngezempilo zakho; ayikwazi ukukhathazeka ukubona kuyo njengokuchaza.

Allulose, isixubho esityiwa, iyahamba ngokuchanekile k Kodu GLP-1 ukusebenzisa xa kufuna ukutya. Kukhulunywa kakhulu eNingizimu Afrika.

Inulin nezalathisi eziphambili zokutya zazama ukufuna izikhova zase-bacteria ezinikezela i-SCFA ezinikeza i-GLP-1. Iyi yinani eluncedo kunokuvuna ngaphandle kwezempilisini — zama ngaphansi (5 g) uzobhala ngomvula ukukhathazeka.

Afani yalo-ntombini yizame. Ngokuchaphazima kwezalathisi ezahlukeneyo, bazo zingcela ezimbini lalazi.

Ukuphinda kwezinto ezithile

Ke ukufuna kuka kuye yonke ezi zinto ezithile kwi-isiqalo leli lisho kusukela kusasa kusukela kusasa, uzobonakala ukuthi uzobonakala ukugcina isilimo esishiyile ngokwesibonelo 5–10%, ukuchaza isukela sesintu somhlophe kuyenzeka, ukusala okukhululekile, kunye nokuchaza amalungelo aokuchaza okukhululekile yokuchaza isakhelo sombilo. Lokhu kuyenzeka kukuphele kulolu lutho ukugcina isilimo esishiyile ngokwesibonelo 15–20% kwi-drug e-GLP-1 — kodwa yonke ezi zinto ezimbili ezithile ziyenzeka ngokwesibonelo sokuchaza: akukho ukuchaza, akukho R3,000+ kusukela kusasa, akukho ukuchaza isilimo, akukho ukuchaza ukubonakala isilimo sokuchaza, kunye nokuchaza isilimo sokuchaza okuyenzeka okukhululekile okanye akukho ukuchaza okuyenzeka ngokuchaza pharmacologically.

NGuqomlo lwabanye abantu ulwazi ukuthi umsebenzi yalo yintsholongwane. NGabanye, yilokhu. Kunezinye zazofuneka zibe yalo nalo ngemidibaniso ezimbini. Akukho lento yalo ezityenziswa ngokuphumeleyo — zizosezityenziswa ngumngani wasezifo zoluntu owayazi izifo zakho.

Amazwanyo

Sonnenburg JL et al. Cell 2021;184:4137–4153 (ukubhokwa izibezo + uthungelwano lwemicrobiome).
Izindlela ezahlukene ezi-2024–2026 zokuqala kwezisezulwano zemali ne-GLP-1; zibhalwe kwi-Diabetes Care ne-Am J Clin Nutr.
SAFBDG (South African Food-Based Dietary Guidelines), 2023 revision — fibre and protein targets.
Berberine meta-analyses: J Ethnopharmacol 2024 ukugcina kwezinto zoluntu ngokuchaza izifanekiso zokugula.

Lezi ziyakwazi zokutya kuzo zingqalene, akazibonakalo zokugcina. Ngokwesikhathi ukuba ukhululeka udiabetes, isibindi somzimba, noma ukusebenzisa izingxenye ezinokuphazamisa isukela somzimba, zama ukufunda izibonelo zokutya nothembu lakho oshayiwe ngaphandle kokucacisa abantu abanye.

Kunika kuzo zonke izinto zokubhala ukuze usetshenziswa kwezinye iimpahla kuzo zombili iOzempic neWegovy, kufuneka uyakulalela ukubhala kwezinye iimpahla ezimbili. Ukubhala kwezinye iimpahla ezimbili kuyakwazi ukuphinda ukusetyenziswa kwemidibaniso yezimpahla. Ukusebenzisa izimpahla ezimbili kuyakwazi ukuphinda ukusetyenziswa kwemidibaniso yezimpahla, kodwa kufuneka uyakwazi ukubhala kwezinye iimpahla ezimbili. Uyakwazi ukubhala kwezinye iimpahla ezimbili ngokusebenzisa izimpahla ezimbili, kodwa kufuneka uyakwazi ukubhala kwezinye iimpahla ezimbili. Uyakwazi ukubhala kwezinye iimpahla ezimbili ngokusebenzisa izimpahla ezimbili, kodwa kufuneka uyakwazi ukubhala kwezinye iimpahla ezimbili.

Kwii GLP-1 utyalo, ngoku ukhuluma ukuba ngoku 40% yeminye imininingwane yokubheda kuyangenelelwa kwiintambo ezimbili. Lokhu kuyindlela yeevidense yokuvumela ukuba imintambo akhulupheke — kunjalo ukuba kungaba kuyinto yokugcina kwiinkcukacha ngaphandle kwekwakho.