Ngaba uyazilolonga ukuba unesifo seswekile sohlobo lwesibini? Ngoko ke yazi oku ngokutya!

Ukuba unesifo seswekile sohlobo lwesibini, mhlawumbi uyazi ukuba umthambo ulungile kangakanani emzimbeni wakho. Iingenelo zininzi. Kodwa ubusazi na ukuba ukuze ufumane okuninzi kumthambo wakho, kufuneka unike umzimba wakho amandla ngokufanelekileyo? Ngamafutshane, njengokufaka ipetroli emotweni yakho ukuze uye kuhambo, umzimba wakho udinga 'amandla' afanelekileyo okuzilolonga. Namhlanje, masithethe ngendlela yokunyamekela ukutya kwakho ngaphambi, ngexesha, nasemva kokuzilolonga.

Qiniseka ukuba uyazijonga ezi zinto ngaphambi kokuba uqale umthambo.

Ngaphambi kokuba uqale ukuzilolonga, eyona nto ibalulekileyo kukuqinisekisa ukuba umzimba wakho ukulungele. Zimbalwa izinto onokuzenza ukuze oko kwenzeke.

Okokuqala, jonga inqanaba leswekile egazini lakho.

Le yeyona nto iphambili. Fumana i-glucometer yakho uze ujonge inqanaba leswekile egazini lakho. Iziphumo zakho ziya kuqinisekisa ukuba uza kwenza ntoni emva koko.

• Ukuba inqanaba leswekile yakho egazini lingaphezulu kwe-250 mg/dl: Ukuba utye ubuncinane isidlo esinye ngaloo mini kwaye inqanaba leswekile yakho egazini liphakathi kwe-200 ne-300, mhlawumbi akufuneki utye nantoni na ngaphambi kokuba uzilolonge. Nangona kunjalo, ukuba inqanaba leswekile yakho egazini lingaphezulu kwe-250 mg/dl, ngokuqinisekileyo kufuneka ujonge ii-ketones. Ii-ketones zizinto eziveliswa yimizimba yethu xa sitshisa amafutha endaweni yeswekile ukuze sifumane amandla. Ukuba kukho ii-ketones kumchamo wethu, ayilocebo lilungileyo ukuzilolonga ngelo xesha. Kwakhona, ukuba inqanaba leswekile yakho egazini lingaphezulu kwe-300 mg/dl, kungcono ubuze ugqirha wakho ukuba kulungile na ukuzilolonga.

• Ukuba inqanaba leswekile egazini lakho lingaphantsi kwe-100 mg/dl: Oku kuthetha ukuba inqanaba leswekile egazini lakho liphantsi kancinci. Ukuba uqhelisela umzimba ngeli xesha, iswekile egazini lakho inokwehla nangakumbi (hypoglycemia) kwaye ungaziva ubuthathaka. Ke ngoko, kubalulekile ukutya isidlo esincinci ngaphambi kokuba uqhelisele umzimba.

Zeziphi ukutya ezilungileyo onokuzitya ngaphambi kokuzilolonga?

Kulungile, ngoku uyijongile iswekile yakho egazini. Ukuba ikwinqanaba eliqhelekileyo, ubungakanani bokutya omele ukutye buya kuxhomekeka ekubeni uzilolonga ixesha elingakanani. Isidlo esincinci esineegram ezili-15-30 zeecarbohydrate sidla ngokwanela. Ukuba iswekile yakho egazini iphantsi kancinci kwaye uceba ukuzilolonga ixesha elide, yitya isidlo esincinci esineegram ezingama-30 zeecarbohydrate.

Nazi ezinye zemizekelo onokuyilungiselela ngokulula.

Iingcebiso ezikhethekileyo kwabo baqhelisela umthambo kusasa

Ukuba ungumntu othanda ukuvuka kusasa uze wenze umthambo, ungaze uzilolonge ungenanto esiswini. Nokuba ingakanani na inqanaba leswekile egazini lakho, yenza umthambo emva kokutya isidlo sakusasa. Kuba, ukwenza umthambo esiswini esingenanto ngamanye amaxesha kunokubangela ukuba inqanaba leswekile egazini lakho linyuke. Kodwa xa usitya isidlo sakusasa, ipancreas yethu ifumana uphawu lokuvelisa i-insulin, enceda ukugcina inqanaba leswekile likwinqanaba elikhuselekileyo.

Ukuba uthatha i-insulin okanye amanye amayeza eswekile, kubaluleke kakhulu ukubuza ugqirha wakho ukuba ufuna ukulungelelanisa umthamo wamayeza akho ngeentsuku zokuzilolonga.

Kuthekani ukuba uqhelisela umzimba ixesha elide?

Khawucinge ukuba uza kuhamba intaba imini yonke, ubaleka i-marathon, okanye ukhwele ibhayisekile. Ukuba uza kuzilolonga ixesha elide kangako, kuya kufuneka upakishe ukutya okulula endleleni.

Ngamanye amaxesha, kusenokungabi lula ukuphatha ukutya ngexesha lomdyarho omnye okanye emibini. Iijeli zeglucose, iipilisi zeglucose, okanye iziselo zemidlalo zezinye iindlela ezilungileyo. Ubungakanani beecarbohydrate kwezi zinto kufuneka buqwalaselwe njengokutya.

Ukuba uzilolonga ixesha elide, jonga inqanaba leswekile egazini lakho malunga neyure nganye. Ubungakanani beekhabhohayidreyithi omele uzitye buya kuxhomekeka kwinqanaba leswekile egazini lakho kunye nokuba uzilolonga ixesha elingakanani. Injongo apha kukutya iikhabhohayidreyithi ezaneleyo ukuze iswekile yakho egazini ingawi kwaye ungaziva udiniwe. Kodwa ungatyi iikhabhohayidreyithi ezininzi kangangokuba iswekile yakho yegazi inyuke ngequbuliso. Kungathatha ixesha ukufumana isixa esifanelekileyo kuwe, kodwa qhubeka uzama.

Wenza ntoni emva kokuba ugqibile ukuzilolonga?

Umsebenzi awukapheli emva kokuba usebenze nzima kwaye uzilolonga. Kusafuneka ukhathalele umzimba wakho.

Jonga kwakhona inqanaba leswekile yakho.

• Ukuba isiphumo singaphantsi kwe-100 mg/dl: Ngokuqinisekileyo yitya isidlo esincinci. Ukuba isidlo sakho esilandelayo sisekude ngemizuzu engama-30-60, isidlo esincinci esineegram ezili-15 zeecarbohydrate asilungile. Nangona kunjalo, ukuba kungaphezulu kweyure ngaphambi kwesidlo sakho esilandelayo, yitya isidlo esincinci esineegram ezili-15 zeecarbohydrate kunye neegram ezimalunga ne-7-8 zeproteni (umz., iqhekeza lesonka samasi, iyogathi).
• Ngexesha lokulala: Ukuba inqanaba leswekile egazini lakho lisengaphantsi kwe-100 mg/dl ngexesha lokulala, yitya kabini inani lokutya oqhele ukukutya. Oku kubaluleke kakhulu. Kuba iswekile egazini lakho inokwehla ukuya kuthi ga kwiiyure ezingama-24 emva kokuzilolonga. Ukuba uthatha i-insulin, buza ugqirha wakho ukuba ungayinciphisa na idosi ye-insulin oyithathayo ebusuku.

Nokuba amanqanaba eswekile egazini lakho alungile emva nje kokuzilolonga, izihlunu zakho ezidiniweyo zifuna amandla ukuze ziphinde zibuyele esiqhelweni. Ixesha elifanelekileyo lokwenza oku liphakathi kwemizuzu engama-30 kunye neeyure ezi-2 emva kokuzilolonga. Ngoko ke ungalibali ukutya isidlo esinomlinganiselo ofanelekileyo phakathi kwezi zihlandlo.