Ukuba uphila neDiabetes Mellitus, mhlawumbi uyazi ukuba kubaluleke kangakanani ukulawula amanqanaba eswekile egazini lakho. Kodwa wenza ntoni ngokunyuka ngequbuliso kwamanqanaba eswekile egazini emva kokutya? Le yingxaki yokwenyani kubantu abaninzi. Ngokwezonyango, le glucose yegazi siyibiza ngokuba yi-'postprandial'. Oko kukuthi, amanqanaba eswekile egazini emva kokutya. Ungakhathazeki, ngokulandela amanyathelo ambalwa alula, ungayilawula ngcono le meko kwaye uzikhusele kwiingxaki zempilo zexesha elizayo.
Kutheni le nto sifanele sikhathalele kangaka ngale nto?
Xa amanqanaba eswekile egazini lakho enyuka ngequbuliso emva kokutya, unokufumana iimpawu ezahlukeneyo. Cinga ngayo, uzive ngathi intloko yakho inenkungu, awukwazi ukucinga kakuhle, kwaye unengxaki yokugxila. Usenokuziva ubuthathaka, udiniwe, ucaphukile, kwaye unemvakalelo engaqhelekanga entliziyweni yakho. Ezi ziimpawu eziqhelekileyo zeswekile ephezulu egazini.
Ezi azizongxaki zexesha elifutshane nje kuphela. Ukuba amanqanaba eswekile egazini lakho ahlala engalawuleki kwaye ephezulu kwixesha elide, oku kukubeka esichengeni seengxaki zempilo ezinzulu ezifana nesifo sentliziyo, istroke, kunye nesifo sezintso .
Kwakhona, ngamanye amaxesha amanqanaba eswekile egazini anokwehla ngequbuliso aze abangele ukuquleka. Ke ngoko, kubaluleke kakhulu ukugcina amanqanaba eswekile egazini ezinzile.
Ulinganisa njani ngokuchanekileyo inqanaba leswekile yakho?
Eyona ndlela ilungileyo yokuqonda oku kukujonga amanqanaba eswekile egazini lakho rhoqo. I-American Diabetes Association (ADA) icebisa oku:
1. Ngaphambi kokutya: Ngaphambi kokuba utye isidlo esiphambili, thabatha ithontsi legazi emnweni wakho uze ulinganise inqanaba leswekile yakho.
2. Emva kokutya: Jonga kwakhona inqanaba leswekile yakho egazini emva kweyure enye ukuya kwezimbini emva kokuba utye ukutya kwakho kokuqala.
Qhubeka usenza oku kangangeveki. Ngalo lonke ixesha, bhala phantsi ixesha kunye nenqanaba leswekile yakho egazini kwincwadi yakho yamanqaku. Kwakhona, bhala phantsi nantoni na ocinga ukuba inokuchaphazela amanqanaba eswekile yakho egazini - njengamayeza owathathileyo okanye nokuba ukhe wazilolonga na.
Eyona nto ibalulekileyo kukubhala phantsi kanye kanye into oyityileyo, ukuba utye kangakanani, kunye nokuba zingaphi iicarbohydrates kwezo zinto zokutya.
Ngowuphi umgangatho ophezulu emva kokutya?
I-ADA ithi injongo elungileyo kukugcina inqanaba leswekile egazini lakho lingaphantsi kwe -180 mg/dL emva kweyure enye ukuya kwezimbini emva kokutya. Kodwa le yinjongo eqhelekileyo yomntu wonke. Kungcono ukuthetha nogqirha wakho malunga nokuba loluphi usukelo olufanelekileyo kuwe, kwiminyaka yakho, nakwimpilo yakho. Ungaze utshintshe amayeza okanye iidosi zakho ngaphandle kokubuza ugqirha wakho kuqala.
Ungayilawula njani iswekile yegazi emva kokutya?
Kulungile, masibone ukuba zeziphi iindlela ezilula nezisebenzayo esinokuzilawula ngazo ezi meko.
| Iqhinga | Kalula nje... |
|---|---|
| Sela amayeza akulungeleyo. | Ukulawula iswekile yegazi emva kokutya, amayeza asebenza ngokukhawuleza nasebenza ngokukhawuleza (njengezinye iintlobo ze-insulin) angangcono. Thetha nogqirha wakho ngale nto uze ukhethe eyona ndlela ifanelekileyo kuwe. |
| Lawula iswekile ngaphambi kokutya | Ukuba ugcina amanqanaba eswekile egazini lakho ephantsi kolawulo olufanelekileyo ngaphambi kokuba utye, nokuba iswekile yakho egazini inyuka emva kokutya, ayizukuba nkulu kakhulu. Ngoko ke lumka malunga namanqanaba eswekile egazini lakho imini yonke. |
| Lumka ngento oyityayo. | Ukutya okumnandi, isonka esimhlophe, irayisi emhlophe, iinoodles, kunye neetapile kukutya okubangela ukunyuka kweswekile egazini ngequbuliso. Nciphisa oku kangangoko unako. Uhlobo lweoyile oyisebenzisayo nalo lubalulekile. Izifundo zifumanise ukuba ukusebenzisa ioyile yemifuno encinci efana neoyile yomnquma endaweni yamafutha ezilwanyana afana nebhotolo kunokunceda ukulawula iswekile egazini. |
| Musa ukulibazisa isidlo sakusasa! | Musa ukulishiya isidlo sakusasa, nokuba singxamiseke kangakanani na. Izifundo zibonise ukuba ukuba abantu abanesifo seswekile abasityi isidlo sakusasa, amanqanaba eswekile egazini labo aya kunyuka kakhulu emva kwesidlo sasemini nesangokuhlwa. |
| Isidlo sakusasa esityebileyo ngeproteni | Yeyiphi isidlo sakusasa esilungileyo? Isenokuba sisidlo esineproteni eninzi. Olunye uphando lubonise ukuba abantu abatye isidlo sakusasa esineproteni engama-35% babenolawulo olungcono lweswekile egazini kunabo batye isidlo sakusasa esineecarbohydrate ezininzi. Kodwa buza ugqirha wakho ukuba yintoni ekulungeleyo. |
| Hamba uye kuhamba emva kokutya. | Lo ngumkhwa omhle kuwo wonke umntu. Ingakumbi kwabo banesifo seswekile, ukuhamba imizuzu eli-15-20 emva kwesidlo sangokuhlwa yindlela entle yokutshisa iswekile engaphezulu eqokelelene emzimbeni wakho kwizidlo zakho. |
Eyona nto ibalulekileyo ekufuneka uyikhumbule kuyo yonke le nto kukuba akufuneki ulwe lo mlo wedwa. Ugqirha wakho, ingcali yesondlo, kunye nosapho ngabahlobo bakho abalungileyo kolu hambo. Landelela amanqanaba eswekile egazini lakho kwaye uthethe ngokukhululekileyo nogqirha wakho. Ngale ndlela, banokukuvelisela isicwangciso sonyango esifanelekileyo.
Umyalezo Wokuya Ekhaya
- Nangona ukunyuka kweswekile egazini emva kokutya (i-postprandial hyperglycemia) kuyinto eqhelekileyo kwisifo seswekile, kufuneka kulawulwe.
- Linganisa amanqanaba eswekile egazini lakho ngaphambi nasemva kweyure e-1-2 emva kokutya, kwaye ugcine ingxelo yokutya kwakho, isiselo sakho kunye nokuzilolonga. Oku kuluncedo kakhulu kuwe nakugqirha wakho.
- Nciphisa ukutya okune-carbohydrate eninzi njengesonka esimhlophe, irayisi, kunye neetapile, endaweni yoko yongeza iiproteni, imifuno, kunye namafutha asempilweni afana neoyile yomnquma ekutyeni kwakho.
- Ukuzilolonga kancinci emva kokutya, njengokuhamba, kunokunceda kakhulu ekulawuleni iswekile egazini.
- Eyona nto ibalulekileyo: Soloko uxoxa nogqirha wakho ngesicwangciso sakho sonyango, ukutya, kunye nokuzilolonga ngaphambi kokuba wenze naziphi na izigqibo.
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