Kulunge kangakanani ukuzilolonga ukuba unesifo seswekile sohlobo lwesibini? Masifumanise ngokuqinisekileyo!

Ukuba unesifo seswekile sohlobo lwesibini, usenokuba nemibuzo emininzi malunga nokuzilolonga. Izinto ezinje, 'Ngaba ukuzilolonga kuya kuyinciphisa iswekile yegazi lam? Ngaba kuya kuyinyusa iswekile yegazi lam? Luhlobo luni lokuzilolonga olulungileyo kum? Ndingakwenza njani ngokukhuselekileyo?' Ungakhathazeki, eli nqaku limalunga nokuthetha ngazo zonke ezi zinto ngokulula nangokucacileyo. Masiphendule le mibuzo nganye nganye.

Kwenzeka ntoni kumanqanaba eswekile egazini lakho xa uzilolonga?

Ngamafutshane, xa uzilolonga, umzimba wakho udinga amandla angaphezulu. La mandla avela kwiswekile esegazini lakho, ebizwa ngokuba yiglucose.

Cinga ngale ndlela: Xa usenza into ngokukhawuleza, njengokubaleka emva kwebhasi, izihlunu zakho nesibindi sakho zikhupha iglucose ukuze inike amandla. Ngokwesiqhelo, amanqanaba eswekile egazini lakho ayehla xa uzilolonga. Kodwa ukuba uthatha i-insulin okanye amanye amayeza esifo seswekile, kunokufuneka ulungise ukutya kwakho, amayeza, okanye zombini xa unyusa ixesha okanye amandla omthambo wakho. Ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngale nto.

Inzuzo yokwenyani ifumaneka xa usenza umthambo ophakathi ixesha elide. Umzekelo, ukunyuka intaba. Izihlunu zakho zisebenzisa i-glucose eninzi. Oku kunceda ekunciphiseni amanqanaba eswekile egazini lakho. Kodwa khumbula, emva kokuba uyeke ukwenza umthambo onzima kakhulu, amanqanaba eswekile egazini lakho anokunyuka okwethutyana.

Enye into kukuba, ukuba uzilolonga kakhulu emzimbeni wakho, kunokwenza kube nzima kwiiseli zakho zemisipha ukusebenzisa i-insulin, nto leyo enokubangela ukuba iswekile yegazi inyuke kakhulu. Xa uzilolonga, izihlunu zakho ziqhekeka iincindi ezincinci, ezithi emva koko zilungiswe kwaye ziqiniswe. Kodwa ukuba awuqhelanga uqeqesho oluphezulu lwexesha (HIIT), ungaziva ubuhlungu kangangeentsuku. Ngeli xesha, amanqanaba eswekile egazini lakho anokunyuka kuba iiseli zakho zemisipha azikwazi ukusebenzisa i-insulin ngokufanelekileyo.

Ufanele wenze umthambo ongakanani ngeveki?

Le theyibhile iqulethe ubungakanani obucetyiswa ziingcali kubantu abanesifo seswekile.

Ukuzilolonga nge-aerobic kuphucula ukusebenza kwe-insulin emzimbeni wakho, kunciphisa amanqanaba eswekile egazini kwixesha elide. Kukwanciphisa umngcipheko wokufumana ezinye izifo ezibangelwa sisifo seswekile, ezifana nesifo sentliziyo. Okukhona unezihlunu ezininzi, kokukhona unamandla okulawula iswekile egazini.

Ngaba ukuzilolonga kuya kulimaza amalungu am?

Isifo seswekile sinokuchaphazela amalungu akho ukuba unaso ixesha elide. Ekuhambeni kwexesha, iswekile egazini lakho iqala ukuqokelelana kumalungu akho. Oogqirha bayibiza le nto ngokuba yi-glycation. Ukuba ulawula amanqanaba eswekile yakho kakuhle, ungayilibazisa le meko.

Olu `glycation' lunokubangela ukuba amalungu akho aqine kwaye aqhekeke. Ngeli xesha, imithambo echaphazela kakhulu efana ne-'HIIT' kunye neentshukumo ezikhawulezayo ziyingozi kancinci. Inyathelo elinye elingalunganga linokubangela ukwenzakala. Ngenxa yamalungu aqinileyo, ibhalansi yomzimba iyancitshiswa kwaye amathuba okuwa nawo ayanda.

Abantu abaninzi abanesifo seswekile sohlobo lwesibini basebenzisa amayeza okunciphisa i-cholesterol abizwa ngokuba yi-statins. La mayeza ngamanye amaxesha anokubangela iintlungu zemisipha okanye amalungu. Ke ngoko, imithambo efana neyoga, iPilates, kunye ne-tai chi zikhetho ezilungileyo kuwe. Zinokuphucula amandla akho, ibhalansi, kunye nokuguquguquka.

Ngaba unezinye iingxaki ezibangelwa sisifo seswekile?

Ezinye iingxaki zempilo ezihambisana nesifo seswekile sohlobo lwesibini zinokuba mandundu okanye zonyuse umngcipheko wokwenzakala kuxhomekeke kuhlobo lomthambo owenzayo.

Umonakalo wemithambo-luvo obangelwa sisifo seswekile

Oogqirha babiza oku ngokuthi 'yi-peripheral neuropathy'. Le meko inokubangela ukuba ungabi namvakalelo ezinyaweni nasezinzwaneni zakho. Ingachaphazela nokulinganisela kwakho kwaye ikwenze ube namathuba amaninzi okuwa. Ukuba unale meko, kuphephe ukubaleka nokutsiba . Endaweni yoko, khetha umthambo ongafaki uxinzelelo kumalungu akho, njengokudada.

Olunye uhlobo lobuthathaka bemithambo-luvo olubizwa ngokuba yi-autonomic neuropathy lunokubangela ukuba utyhafe uze uwe xa ngequbuliso ushukuma ngokukhawuleza kakhulu.

Iingxaki zamehlo

Isifo seswekile sinokubangela imithambo yegazi emitsha nebuthathaka emehlweni. Oogqirha babiza oku ngokuba yi-proliferative retinopathy. Le mithambo yegazi ibuthathaka kakhulu kwaye inokopha ngokulula. Le mithambo yegazi ibuthathaka inokopha xa utsiba, uphakamisa iintsimbi, wenza iintshukumo ezikhawulezayo, okanye usenza iimo ezijonge phantsi njengeyoga. Ukuba ukhe wavavanywa iliso elivulekileyo kunyaka ophelileyo, ugqirha wakho wamehlo unokukuxelela ukuba umthambo ofuna ukuwenza ukhuselekile na kuwe.

Ezinye iingcebiso ezibalulekileyo zokuzilolonga ukuba unesifo seswekile

Ezi ngcebiso ziya kukunceda wongeze umthambo kwimisebenzi yakho yemihla ngemihla ukuba unesifo seswekile.

1. Yenza uluhlu lwezinto ozonwabelayo nozonwabelayo. Zininzi izinto onokukhetha kuzo, kwaye akufuneki uye ejimini. Oku kuquka ukudanisa, i-yoga, ukuhamba ngokukhawuleza, ukudada... nantoni na enyusa isantya sentliziyo yakho.

2. Thetha nogqirha wakho uze ufumane imvume. Mxelele into onethemba lokuyenza. Emva koko angakuxelela ukuba ukulungele na oko kwaye ukuba kufuneka utshintshe indlela otya ngayo, i-insulin, okanye amayeza.

3. Jonga amanqanaba eswekile egazini lakho. Buza ugqirha wakho ukuba kufuneka ujonge iswekile egazini lakho ngaphambi kokuba uzilolonge. Ukuba uzilolonge ixesha elingaphezu kweyure, jonga iswekile egazini lakho ngexesha lokuzilolonga. Jonga amanqanaba eswekile egazini lakho emva kokuzilolonga ngakunye uze wenze uhlengahlengiso ukuba kuyimfuneko.

4. Gcina into emnandi kufutshane. Ukuzilolonga kunokubangela ukuba amanqanaba eswekile egazini lakho ehle ngequbuliso (hypoglycemia). Ngoko soloko ugcina into efana nesiselo seziqhamo, iipilisi zeglucose, okanye iqhekeza lelekese kufutshane.

5. Qala kancinci. Ukuba awuzilolongi konke konke, qala ngemizuzu eli-10 ngosuku. Yandisa kancinci kancinci uye kwimizuzu engama-30 ngosuku. Yeka ukuzilolonga ukuba uziva ungcangcazela, uxhalabile, ubuthathaka, ubila, unentliziyo ebetha ngamandla, okanye unentloko ebuhlungu.

6. Yenza umthambo wokuqinisa izihlunu ubuncinane kabini ngeveki. Ungenza izinto ezifana nokuphakamisa iintsimbi, ukutyhala ii-push-ups, ukutyibiliza i-lunges, kunye nokuqubha.

7. Yenza umkhwa. Zilolonge, utye, kwaye usele amayeza akho ngexesha elifanayo yonke imihla. Oku kuya kunceda ukuthintela ukuba amanqanaba eswekile egazini lakho ehle ngequbuliso.

8. Musa ukuzilolonga wedwa. Zilolonge nomntu owaziyo ukuba unesifo seswekile kunye nento omawuyenze ukuba iswekile yakho yegazi iyehla. Kwakhona, nxiba ikhadi okanye i-ID kagqirha echaza ukuba unesifo seswekile.

9. Zinyamekele iinyawo zakho. Nxiba izihlangu ezikwimeko entle nezifanelekileyo kumthambo owenzayo. Jonga iinyawo zakho imihla ngemihla ukuba azinazo ii-blisters, amanxeba, kunye nezilonda. Xelela ugqirha wakho ukuba ubona naziphi na iingxaki ezintsha.

10. Sela amanzi amaninzi. Nokuba awuziva unxaniwe, sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga.

11. Yeka ukuba uziva intlungu ngequbuliso. Ubuhlungu obuncinci kwimisipha buqhelekile, kodwa intlungu ngequbuliso ayiqhelekanga.

Zeziphi izibonelelo ozifumanayo ngokuzilolonga?

Ukuzilolonga sesinye sezona zixhobo zinamandla onokuzisebenzisa ukulawula isifo seswekile. Nazi ezinye zeengenelo ezinokukunika zona:

• Inceda umzimba wakho usebenzise i-insulin ngokufanelekileyo, nto leyo enceda ekulawuleni iswekile egazini.
• Itshisa amafutha angafunekiyo emzimbeni.
• Yomeleza izihlunu namathambo.
• Yehlisa uxinzelelo lwegazi oluphezulu.
• Yehlisa i-cholesterol embi (LDL) kwaye yonyusa i-cholesterol elungileyo (HDL).
• Iphucula ukujikeleza kwegazi emzimbeni wonke.
• Inciphisa umngcipheko wesifo sentliziyo kunye nesifo sohlangothi.
• Izisa amandla amatsha emzimbeni kunye nolonwabo engqondweni.
• Ulawula uxinzelelo.