Isilumkiso esingathethiyo sesifo seswekile: Funda ngokuxhathisa i-insulin

Ngaba uyoyika kancinci igama elithi isifo seswekile? Okanye ngaba ugqirha wakho wakha wakuxelela ukuba une-insulin resistance, waza wadideka ukuba yintoni? Ungakhathazeki. Namhlanje, siza kuthetha ngale meko ibizwa ngokuba yi-insulin resistance ngendlela elula neyobuhlobo. Kufana nesilumkiso esithuleyo esinikwa ngumzimba wethu ngaphambi kokuba isifo seswekile siqale.

Ngamafutshane, yintoni ukuxhathisa i-insulin?

Cinga nje, iiseli emzimbeni wethu zifana nezindlu ezincinci. Ezi zindlu zifuna amandla ukuze zisebenze. Loo mandla avela kwiswekile ebizwa ngokuba yiglucose, eyenziwe ngokutya esikutyayo. Ukuze le glucose isuke egazini iye ezindlwini ezibizwa ngokuba ziiseli, ifuna isitshixo sokuvula ucango. Eso sitshixo yihormone ebizwa ngokuba yi-insulin . Esi sitshixo se-insulin senziwe yipancreas yethu.

Xa usitya, i-glucose ingena egazini. Kwangaxeshanye, i-pancreas ikhupha isitshixo esibizwa ngokuba yi-insulin egazini. Xa i-insulin ivula iingcango zeeseli, i-glucose ingena kwiiseli ize ibe ngamandla.

Ngoku jonga okwenzekayo kumntu onesifo sokunganyamezelani ne-insulin.

Iiseli zakho aziphenduli kakuhle kwesi sitshixo se-insulin. Sifana nesitshixo socango esinomhlwa. Isitshixo asiyi kuvula ucango ngokufanelekileyo. Ngoko ke i-glucose, engakwaziyo ukungena kwiiseli, iqala ukuqokelelana egazini.

Ngeli xesha, ingqondo icinga, "Owu, kukho iswekile eninzi egazini, ndifuna izihluthulelo ezingaphezulu." Ngoko ke ipancreas ifumana umyalezo othi mayivelise i-insulin engaphezulu. Ekuhambeni kwexesha, ipancreas iyadinwa, yenze i-insulin engaphezulu, kwaye ekugqibeleni umsebenzi wayo unokwehla. Kulapho ke inqanaba leswekile egazini liqala ukunyuka.

Umahluko phakathi kokuxhathisa i-insulin, isifo seswekile esingaphambi kwesifo seswekile, kunye nesifo seswekile

Nangona ezi zintathu zihlobene, azifani. Masizijonge kwitafile.

Zithini iimpawu zale meko?

Eyona ngxaki inkulu apha kukuba ukunganyangeki kwe-insulin yimeko ethule . Ungaba nayo emzimbeni wakho iminyaka emininzi ungazi nokuba iyasebenza. Eyona ndlela yokwazi ngokuqinisekileyo kukwenza uvavanyo lwegazi.

Nangona kunjalo, kukho iimpawu zangaphandle ezinxulumene nale meko. Jonga ukuba unayo na le:

• Ukujikeleza kwesinqe okwandisiweyo: Ukujikeleza kwesinqe okungaphezulu kwee-intshi ezingama-40 kumadoda kunye nokujikeleza kwesinqe okungaphezulu kwee-intshi ezingama-35 kubafazi.
• Uxinzelelo lwegazi oluphezulu: Uxinzelelo lwegazi oluyi-130/80 mmHg okanye ngaphezulu.
• Izinto ezingaqhelekanga kwiimvavanyo zegazi:
• Inqanaba leswekile egazini lokuzila ukutya elingaphezulu kwe-100 mg/dL.
• Amanqanaba e-triglyceride okuzila ukutya angaphezu kwe-150 mg/dL.
• Amanqanaba e-cholesterol elungileyo (i-HDL cholesterol) angaphantsi kwama-40 mg/dL kumadoda nangaphantsi kwama-50 mg/dL kubasetyhini.
• Utshintsho lolusu:
• Ulusu entanyeni nasemakhwapheni luba mnyama kwaye lube mhlophe. Oku kwaziwa ngokwezonyango njenge- Acanthosis Nigricans .
• Ukuvela kwee-moles ezincinci (iithegi zesikhumba) ezibonakala ngathi zixhonywe eluswini.

Zithini izizathu zokunganyamezelani kwe-insulin?

Kunzima ukukhomba unobangela omnye woku, kodwa iingcali zichonge izinto ezininzi ezonyusa umngcipheko.

• Ubunzima bomzimba obugqithisileyo: Ukuqokelelwa kwamafutha, ingakumbi kwindawo yesisu (amafutha esiswini).
• Ukungazilolongi kunye nendlela yokuphila yokuhlala phantsi: Ukungazilolongi.
• Ukutya okune-carbohydrate eninzi: Ukutya isonka, irayisi, ukutya okuneswekile, kunye neziselo ezineswekile.
• Imbali yosapho: Kukho umntu kusapho onesifo seswekile.
• Ubudala: Umngcipheko uyanda emva kweminyaka engama-45.
• Isifo Seswekile Sokukhulelwa: Oomama abanesifo seswekile ngexesha lokukhulelwa basengozini enkulu yokuba nale meko kamva.
• Ezinye iimeko: Isifo sesibindi esinamafutha esingenatywala kunye nePolycystic Ovary Syndrome (PCOS).
• Ukutshaya.
• Amayeza athile: Ukusetyenziswa ixesha elide kwamayeza athile, anjengee-steroids.
• Iingxaki zokulala: Iimeko ezifana nokufuthaniseka xa ulele (sleep apnea).

Ubudlelwane phakathi kokumelana ne-insulin kunye ne-PCOS

Kukho unxibelelwano oluqinileyo phakathi kwe-polycystic ovary syndrome (PCOS), imeko echaphazela abafazi abaninzi, kunye nokumelana ne-insulin. Abafazi abaninzi abane-PCOS nabo banokumelana ne-insulin. Unxibelelwano oluchanekileyo phakathi kwezi zimbini lusaphandwa.

Uyifumana njani le nto, Gqirha?

Akukho vavanyo lunye olucwangcisiweyo ngokukodwa lokungamelani ne-insulin. Ugqirha wakho uza kujonga izinto ezahlukeneyo ukuze afumanise imeko.

1. Ukukubuza imibuzo: Ukubuza ngembali yempilo yosapho lwakho kunye nendlela ophila ngayo.

2. Uvavanyo lomzimba: Ubunzima bakho, ubude bakho, kunye ne-BMI yakho ziya kulinganiswa. Uxinzelelo lwakho lwegazi luya kulinganiswa.

3. Uvavanyo lwegazi: Olu lolona lubalulekileyo.

• Ukuzila iGlucose yePlasma (FPG): Uvavanyo lwegazi olwenziwe emva kokuzila ukutya ubuncinane iiyure ezisi-8.
• Uvavanyo Lokunyamezela Iswekile Yomlomo (OGTT): Okokuqala, kuthathwa igazi lokuzila ukutya, emva koko kunikwe ulwelo oluneswekile ukuba luselwe, kwaye igazi livavanywa kwakhona emva kweeyure ezimbini.
• IHemoglobin A1c (HbA1c): Oku kunika umbono wamanqanaba akho aqhelekileyo eswekile egazini kwiinyanga ezi-2-3 ezidlulileyo.
• I-Lipid Panel: Ijonga amanqanaba e-cholesterol kunye ne-triglyceride egazini.

Ezi xabiso zilandelayo zinokukunceda ubone ukuba unesifo seswekile esingaphambi kokuba ukhulelwe :

• I-FPG: 100-125 mg/dL
• I-OGTT (emva kweeyure ezi-2): 140-199 mg/dL
• I-A1c: 5.7% - 6.4%

Singayilawula njani le meko?

Iindaba ezimnandi zezokuba ukuxhathisa i-insulin kunokuhlala kuthintelwa! Eyona nto iphambili kuloo nto kukutshintsha indlela yokuphila. Ezi zinto zinamandla kakhulu kunamayeza.

1. Ukuzilolonga

Xa usebenza, izihlunu zakho zifuna amandla. Ziba buthathaka ngakumbi kwi-insulin kwaye ziqalise ukusebenzisa i-glucose egazini lakho. Nokuba ngumthambo olula njengokuhamba ngokukhawuleza imizuzu engama-30 ngosuku, ubuncinane iintsuku ezi-5 ngeveki, unokwenza umahluko omkhulu.

2. Ukugcina ubunzima obusempilweni

Nokuba ulahlekelwa yi-5% ukuya kwi-7% yobunzima bomzimba wakho kunokunciphisa kakhulu umngcipheko wokuba nesifo seswekile. Umzekelo, ukuba ubunzima bakho buyi-100 kg, ukulahleka kwe-5-7 kg yinto enkulu. Nxibelelana nogqirha wakho ukuze akunike ingcebiso ngale nto.

3. Ukutshintsha ukutya

Akukho kutya "komlingo" okuthe ngqo koku, kodwa kubalulekile ukuba uqaphele ezinye izinto.

• Ukutya okunefayibha eninzi: Ukutya okufana neenkozo ezipheleleyo, iimbotyi, imifuno, kunye neziqhamo kwandisa ukuziva ugcwele kwaye kunciphise isantya apho iswekile ingena egazini.
• Ukutya okune-glycemic index ephantsi (GI): Ngamafutshane, oku kukutya okunganyusi amanqanaba eswekile egazini ngokukhawuleza emva kokutya.
• Yitya rhoqo (i-Low-GI): Imifuno neziqhamo ezininzi, irayisi emdaka, iitshizi, iilentili, iyogathi.
• Yitya ngamaxesha athile (i-GI ephakathi): Isonka esipheleleyo, iibhanana, umbona.
• Nciphisa kangangoko unako (i-High-GI): isonka esimhlophe, irayisi emhlophe, iikeyiki, iibhisikithi, iziselo ezimnandi, iitapile.

4. Ezinye izinto ezibalulekileyo

• Kuphephe ukutshaya.
• Ukulawula uxinzelelo.
• Lala ngokwaneleyo (ubuncinane iiyure ezisi-7 ngosuku).

Masifunde nangamayeza: Akukho nyango lithile lokuxhathisa i-insulin. Nangona kunjalo, ukuba usemngciphekweni omkhulu wokuba nesifo seswekile, ugqirha wakho unokukunika amayeza afana neMetformin . Kodwa ngugqirha kuphela onokuthatha isigqibo.