Isifo Seswekile Nempilo Yentliziyo: Ngaba ukuqaphela ezi nyaniso kuya kukunceda? (Isifo Seswekile Nempilo Yentliziyo)

Ukuba unesifo seswekile, kokukhona usazi ngakumbi ngaso, kokukhona ungcono. Mhlawumbi sele uyazi ukuba kufuneka ujonge amanqanaba eswekile egazini lakho kunye ne-A1c. Kodwa ukugcina umkhondo wezinye iinkalo zempilo yakho, ezinje ngokutya kwakho, umthambo, ubunzima, kunye nokubetha kwentliziyo, kunokukunceda ukunciphisa umngcipheko weengxaki ezifana nesifo sentliziyo esinokubangelwa sisifo seswekile. Oku kubaluleke kakhulu kuba isifo seswekile sandisa umngcipheko wakho wesifo sentliziyo.

Yeyiphi indlela engcono yokugcina amanqaku?

Kule mihla, kukho i-app okanye igajethi yayo yonke into. Kodwa iingcali zithi incwadi elula kunye nepeni zanele. Ngoko ke nokuba usebenzisa izixhobo zokulandelela impilo, ii-apps zefowuni, okanye ezinye izixhobo zobuchwepheshe kuxhomekeke kuwe ngokupheleleyo. Kodwa nokuba yeyiphi na indlela oyikhethayo, cinga ngokuqaphela ezi zinto.

Ukubaluleka kokuzilolonga nokubhala amanqaku

Ukuba unesifo seswekile, ukuzilolonga kubalulekile. Kugcina intliziyo yakho isempilweni kwaye kunceda umzimba wakho usebenzise i-glucose ngokufanelekileyo. Oku kunciphisa umngcipheko wezinye zeengxaki ezinxulumene nesifo seswekile. Kulungile ukuba ungazilolonga ubuncinane imizuzu engama-30 ngosuku, uninzi lweentsuku zeveki.

Kukho iindidi ngeendidi zeewotshi kunye neeapps zefowuni ezilinganisa indlela osebenza ngayo emini. Ukongeza ekulandeleleni umthambo wakho, uninzi lwazo lubala amanyathelo akho okanye intshukumo yakho yonke imini yonke.

Cinga ngendlela oziva ngayo ngexesha nasemva kokuzilolonga, kunye nendlela onokulandela ngayo amanqanaba eswekile egazini lakho (umzekelo, iimpawu zeswekile ephantsi egazini, njengokuqhaqhazela okanye ukubona okufipheleyo). Abantu abanesifo seswekile basabela ngeendlela ezahlukeneyo kumthambo. Iindidi ezahlukeneyo zokuzilolonga nazo zinokuhluka. Ukugcina irekhodi yesiqhelo sakho sokuzilolonga kunokukunceda usebenzisane nogqirha wakho ukulungisa amayeza akho kunye nokutya ngokukhuselekileyo, kwaye kukuncede ulawule amanqanaba eswekile egazini lakho .

Ngaba nathi sifanele silumke ngento esiyityayo neyiselayo?

Ukuba uthatha i-insulin, ugqirha wakho usenokuba uthethe nawe ngokubala inani lee-carbohydrate ozityayo. Oku kubalulekile ukuqinisekisa ukuba ufumana inani elifanelekileyo le-insulin. Kukwakunceda uqonde indlela ukutya okukhethayo okuchaphazela ngayo amanqanaba eswekile egazini lakho.

Ukuze uzikhusele kwisifo sentliziyo, licebo elihle ukugcina umkhondo wokutya kwakho i-sodium (ityuwa), i-cholesterol, kunye namafutha agcweleyo kunye ne-trans.

Ubungakanani beekhabhohayidreyithi ozidingayo ngosuku buyahluka kumntu nomntu, ngoko ke thetha nogqirha wakho malunga neenjongo zakho. Ngokubanzi, abantu abadala akufuneki batye ngaphezulu kwe-1,500 milligrams yesodium ngosuku. Ukunciphisa amafutha agcweleyo kunye ne-trans kunokunceda ukuthintela ukwakheka kwe-cholesterol embi emzimbeni. Ukuze wenze oku, kufuneka ufunde iilebheli zokutya okutyayo kwaye usebenzise isikhokelo sokutya (njengale ungayifumana kugqirha wakho).

Kwakhona qaphela ubunzima bakho kunye nobukhulu besinqe sakho.

Ukutyeba kakhulu okanye ukutyeba kakhulu kunokwenza iimpawu zakho zeswekile zibe mandundu kwaye konyuse umngcipheko wakho wesifo sentliziyo. Mhlawumbi uzilinganisa rhoqo xa ubona ugqirha wakho. Kodwa kukwanceda ukugcina umkhondo wobunzima bakho kwiintsuku eziphakathi kokutyelela kwakho. Ukuba unyuka ngaphezu kweekhilogram ezimbini ngeveki, lixesha lokuphinda uhlolisise ukutya kwakho kunye nokuba uzilolonga kangakanani.

Ngaba unqena kakhulu ukuphakamisa iintsimbi? Ngoko ke ukulinganisa umjikelo wesinqe sakho yenye indlela elungileyo yokufumanisa ukuba amafutha omzimba wakho abeka impilo yakho esichengeni.

• Ngokubanzi, umjikelezo wesinqe somfazi ophilileyo kufuneka ube ngaphantsi kwee-intshi ezingama-35 .
• Kwindoda, kufuneka ibe ngaphantsi kwee-intshi ezingama-40 .

Thetha nogqirha wakho ngeendlela zokunciphisa umzimba ngokukhuselekileyo.

Ukujonga nokurekhoda amanqanaba eswekile egazini

Ukuba ungumntu osebenzisa i-insulin, kufuneka ujonge amanqanaba eswekile egazini lakho rhoqo. Ngaphandle kokuba ugqirha wakho ecebise ngenye indlela, la ngamanqanaba aqhelekileyo ekufuneka agcinwe.

Ukuze ubone indlela umthambo ochaphazela ngayo amanqanaba eswekile yakho kunye nokuthintela ukuguquguquka okuyingozi kweswekile, kungcono ukujonga amanqanaba eswekile yakho ngaphambi nasemva kokuzilolonga.

Kutheni oku kubaluleke kangaka?

Amanqanaba aphezulu eswekile egazini ngokuhamba kwexesha anokubangela ukudumba, ukutyeba, kunye namanqanaba aphezulu e-cholesterol kunye ne-triglyceride. Zonke ezi zinto zingonakalisa intliziyo yakho. Kububulumko ukugcina umkhondo weziphumo zakho emva kovavanyo. Ezinye ii-glucose monitors ziya kurekhoda amanqanaba akho. Kodwa ungasebenzisa nencwadi yamanqaku okanye i-app yefowuni ukubhala phantsi ukufundwa kwakho. Zisa olu lwazi kugqirha wakho kwixesha elizayo xa umbona. Kuya kumnceda ukuba ahlole ukuba ulawula kakuhle kangakanani isifo sakho seswekile.

Indlela yokulinganisa izinga lokubetha kwentliziyo ekuphumleni?

Ukulandelela izinga lokubetha kwentliziyo yakho yokuphumla (RHR) kulula kakhulu. Ungakwenza oku imihla ngemihla okanye ngeveki.

1. Sebenzisa iminwe yakho emibini, fumana i-pulse yakho ngaphakathi esihlahleni sakho.

2. Bala inani lezihlandlo ukubetha kwentliziyo kubetha ngazo kwimizuzwana eli-15.

3. Phinda-phinda elo nani ngo-4. Emva koko uza kufumana ixabiso le-RHR.

Isantya sentliziyo esisempilweni sokuphumla kufuneka sibe phakathi kwe-60 kunye ne-100 beats ngomzuzu . (Kodwa khumbula, uxinzelelo, amayeza athile, kwanamanqanaba eehomoni anokuchaphazela oku.) Ukuba ne-RHR esempilweni kunxulunyaniswa nomngcipheko oncitshisiweyo wesifo sentliziyo kunye nokufa ngaphambi kwexesha.