Xa ugqirha wakho ekuxelela ukuba unesifo seswekile, usenokuthi, "Usesichengeni sesifo sentliziyo." Kuqhelekile ukuba uzive usoyika kwaye uxinezelekile xa usiva loo nto. Kodwa ungakhathazeki. Iindaba ezimnandi zezokuba ukuba uqala ukulawula isifo sakho seswekile namhlanje, unokuthintela iingxaki ezininzi ezinkulu oza kujongana nazo kwixesha elizayo, njengesifo sentliziyo. Enyanisweni, ukulawula isifo seswekile asinto ozalwa nayo. Kuthatha ixesha kwaye kufuneka ufunde izinto ezintsha. Kodwa njengoko uqhele, uya kuqonda ukuba akunzima kangako. Masibone ukuba zeziphi ezo ndlela.
Masifunde indlela yokulinganisa amanqanaba eswekile egazini ngokuchanekileyo.
Ukulawula amanqanaba eswekile egazini lakho yenye yezona ndlela zilungileyo zokuthintela isifo sentliziyo kunye nezinye iingxaki zeswekile. Yiyo loo nto kubalulekile ukujonga amanqanaba eswekile egazini lakho rhoqo. Ukuba ufumanisa ukuba amanqanaba eswekile egazini lakho aphezulu, ungenza utshintsho kwindlela otya ngayo, indlela ophila ngayo, kunye namayeza.
Ukuze senze oku, sisebenzisa isixhobo esincinci se-elektroniki esibizwa ngokuba yi-'glucometer'. Indlela esetyenziswa ngayo ilula kakhulu:
- Okokuqala, hlamba izandla zakho kakuhle ngesepha uze uzomise.
- Emva koko faka umcu wovavanyo kumatshini.
- Nciphisa nje umnwe wakho nge-lancet encinci eza nesixhobo sokuvavanya.
- Chukumisa ithontsi legazi kwindawo echaziweyo kumcu wovavanyo uze ulibambe apho okwethutyana.
- Kwimizuzwana embalwa, inqanaba leswekile yakho liza kuvela kwiscreen.
Nangona ezinye iimitha zikuvumela ukuba urekhode ukufundwa kwakho, kudla ngokuba luncedo ukuzibhala phantsi kwincwadi encinci okanye kwikhalenda. Buza ugqirha wakho ukuba kufuneka ujonge kangaphi iswekile yakho egazini. Ngokubanzi, ngaphandle kokuba kuyalelwe ngenye indlela, inqanaba leswekile yakho egazini kufuneka libe phakathi kwe-80 kunye ne-130 mg/dL ngaphambi kokutya . Kwiiyure ezimbini emva kokutya, kufuneka libe ngaphantsi kwe-180 mg/dL .
Yiba nolwazi olupheleleyo ngamayeza akho.
Ukuba usela amayeza esifo seswekile, kubalulekile ukuba ube nokuqonda okucacileyo kwendlela amayeza asebenza ngayo kunye nemiphumo enokubakho. Ingakumbi ukuba usela i-insulin, kubaluleke kakhulu ukwazi ukuba kufuneka uthathe malini ngamaxesha ahlukeneyo. Ukuba uneengxaki ngale nto, ungabi nantloni kwaye uthethe nogqirha wakho. Angakunceda, okanye akuthumele kumfundisi wesifo seswekile, onokukunceda uthathe idosi echanekileyo ngalo lonke ixesha.
Ukubaluleka kokulandela umkhondo weecarbohydrates
Iicarbohydrate zezona zinongo zinefuthe elikhulu kumanqanaba eswekile egazini, ngaphezu kweeproteni okanye amafutha ekutyeni esikutyayo. Ngoko ke ukugcina umkhondo wenani leecarbohydrate ozityayo yonke imihla kunokunceda kakhulu ekukhuseleni intliziyo yakho ekuhambeni kwexesha.
Cinga ngako oku, xa iswekile egazini iphezulu ixesha elide, inokonakalisa imithambo-luvo kunye nezicubu zemisipha ezinceda ukusebenza kwentliziyo yethu. Ikwanyusa ukudumba, i-cholesterol, kunye namafutha egazini abizwa ngokuba yi-triglycerides. Zonke ezi zinto ziyadibana ukuze zivule indlela yesifo sentliziyo.
Ingcali yesondlo okanye utitshala wesifo seswekile angakufundisa indlela yokubala iicarbohydrate. Ixesha elininzi, oku kuquka ukuqaphela ubungakanani bezabelo, ukufunda iilebheli zokutya, nokufunda indlela yokubala izinto ezifana nemifuno neziqhamo ezingenazo iilebheli.
Umahluko phakathi kweecarbohydrate ezilungileyo nezingalunganga
Nangona ukubala iicarbohydrate kubalulekile, khumbula ukuba ayizizo zonke iicarbohydrate ezidalwe zilingana. Ezinye zilungile emizimbeni yethu, kanti ezinye azilungile. Makhe sijonge umahluko.
| Uhlobo lweecarbohydrate | Imizekelo | Indlela echaphazela ngayo umzimba |
|---|---|---|
| Iicarbohydrate ezimbi/ezilula (IiCarbs ezicociweyo/ezilula) | Isonka esimhlophe, iimveliso zesonka, iibhisikithi, iikeyiki, iziselo ezimnandi, iitships zetapile | Izakhamzimba eziphantsi kunye nefayibha. Inyusa amanqanaba eswekile egazini ngokukhawuleza. Ibangela ukutyeba. |
| Iicarbohydrate ezilungileyo/ezintsonkothileyo (IiCarbohydrate Ezintsonkothileyo) | Imifuno, iziqhamo, iinkozo ezipheleleyo (i-buckwheat, irhasi), iitshizi, ii-peas, iimbotyi eziluhlaza, irayisi emdaka, ii-oats | Inefayibha eninzi kunye nesondlo. Inceda ekulawuleni iswekile egazini. Inceda ekulawuleni ubunzima kwaye yehlisa i-cholesterol. |
Ngoko ke khetha imifuno, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo nanini na xa kunokwenzeka. Ukuba utya isonka, ipasta, okanye irayisi, zama ukukhetha ezo zithi "100% yeenkozo ezipheleleyo."
Zinike ixesha lokuzilolonga kwikhalenda yakho.
Ukuba unesifo seswekile, ukuzilolonga imihla ngemihla kubalulekile ekulawuleni amanqanaba eswekile egazini lakho nasekugcineni intliziyo yakho isempilweni. Eyona ndlela ilula yokwenza oku kube ngumkhwa wemihla ngemihla kukucwangcisa ixesha lokuzilolonga kwikhalenda yakho, kunye neminye imisebenzi yakho ebalulekileyo. Kwakhona kufuneka ulungelelanise ukuzilolonga kwakho nokutya kwakho kunye namayeza. Thetha nogqirha wakho malunga nexesha elifanelekileyo lokuzilolonga kuwe.
Enye into ekufuneka uyiphawule kwikhalenda yakho kukudibana nogqirha wakho. Ukongeza kuvavanyo lwakho lonyaka, yenza idinga lokubonana nogqirha wakho ngokukhawuleza ukuba uziva ufuna ukutshintsha umthamo wamayeza akho, ukuba unengxaki yokulawula iswekile yakho egazini, okanye ukuba ubonakalisa iimpawu ezintsha.
Chonga kwaye ulawule uxinzelelo
Uxinzelelo lunokunyusa amanqanaba eswekile egazini. Ayisiyiyo loo nto kuphela, lunokubangela iingxaki zokulala kwaye lukhokelele ekuziphatheni okuyingozi entliziyweni nakwimpilo, njengokutya kakhulu, ukutshaya, nokusela utywala.
Akunakwenzeka ukuba uzisuse ngokupheleleyo iimeko ezibangela uxinezeleko ebomini bakho. Ngoko ke qaphela iimpawu ezibonisa ukuba uxinezeleko luyakhula. Umzekelo, iingcinga ezixhalabisayo, intliziyo ekhawulezayo, okanye ukunqwenela ukutya okungenampilo njengotywala. Kwezi meko, fumana indlela yokunciphisa uxinezeleko.
- Phefumla nzulu.
- Camngca.
- Hamba-hamba imizuzu embalwa.
- Thetha nomhlobo osenyongweni.
Ukuba akukho nanye kwezi zinto isebenzayo, bonana nengcali yezempilo yengqondo, njengogqirha wengqondo, unontlalontle, okanye ingcali yezengqondo. Banokukunceda ufunde iindlela ezintsha zokulawula ezi mvakalelo zinzima kunye nokulawula uxinzelelo.
Umyalezo Wokuya Ekhaya
- Ukujonga nokurekhoda amanqanaba eswekile egazini lakho rhoqo linyathelo lokuqala lokulawula isifo seswekile nesifo sentliziyo.
- Qaphela amayeza owasebenzisayo, ingakumbi i-insulin. Ukuba unamathandabuzo, buza ugqirha wakho.
- Lumka ngobungakanani beecarbohydrates ekutyeni kwakho. Khetha iicarbohydrates ezilungileyo (imifuno, iziqhamo, iinkozo ezipheleleyo) endaweni yeecarbohydrates ezimbi.
- Yenza umthambo wemihla ngemihla ube ngumkhwa onyanzelekileyo. Wuphawule kwikhalenda yakho.
- Yitya ukutya okuphekwe ekhaya kangangoko unako. Ukucwangcisa ukutya kwangaphambili kwenza kube lula ukwenza ukhetho olusempilweni.
- Khumbula ukuba uxinzelelo lutshaba lwakho. Luqonde kwaye uziqhelise iindlela ezisempilweni zokululawula.
- Xoxa nogqirha wakho ngazo zonke ezi zinto zikuxhalabisayo.
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