Ngaba unesifo seswekile? Ngoko mhlawumbi uyazi imingeni yokuphila naso. Usela amayeza akho ngexesha yonke imihla, kwaye ulawula ukutya kwakho kakhulu, kodwa kukho uloyiko oluncinci engqondweni yakho, "Ngaba oku kuya kubangela ezinye izifo?" Ingakumbi uloyiko lokuba into ethile yenzeke entliziyweni yakho, kwiimithambo-luvo, emehlweni, nasezintsoni. Isifo seswekile sifana notshaba oluthuleyo, kwaye ukuba asisilawuli ngokufanelekileyo, singonakalisa amalungu abalulekileyo emzimbeni wethu ngokuhamba kwexesha. Kodwa iindaba ezimnandi zezokuba ukuba ulawula isifo sakho seswekile ngokufanelekileyo, unokuphepha uninzi lwezi ngxaki kwaye uphile ubomi obusempilweni nobunolonwabo ngokupheleleyo. Makhe sithethe namhlanje malunga nendlela yokwenza kanye loo nto.
1. Yehlisa ubunzima obungaphezulu - eli linyathelo elikhulu!
Ngamafutshane, ubunzima obongezelelekileyo emzimbeni wakho, ingakumbi ojikeleze isisu sakho, buthintela i-insulin ukuba isebenze kakuhle. Oku kubizwa ngokuba yi-insulin resistance. Xa uqala ukwehlisa umzimba, iiseli zomzimba wakho ziba buthathaka ngakumbi kwi-insulin. Oku kwenza kube lula emzimbeni wakho ukulawula iswekile yakho yegazi.
Khawucinge ukuba bekuya kuba ngcono kangakanani kwiswekile yakho yegazi, uxinzelelo lwegazi, kunye namanqanaba e-cholesterol ukuba ulahlekelwe ziikhilogram ezi-5 kuphela. Akunyanzelekanga ukuba ukwenze oku wedwa. Thetha nogqirha wakho . Angakuthumela kwingcali yokutya okanye kumqeqeshi wokuzivocavoca. Kunye, ningenza isicwangciso esikusebenzelayo kwaye kulula ukusilandela.
2. Jonga kwaye ubhale phantsi amanqanaba eswekile egazini lakho rhoqo.
Oku kufuneka ukwenze. Jonga amanqanaba eswekile egazini lakho ubuncinane kabini ngemini. Ugqirha wakho ukunike uluhlu olujoliswe kulo. Umzekelo, phakathi kwe-80-130 mg/dL ngaphambi kokutya kunye nangaphantsi kwe-180 mg/dL kwiiyure ezimbini emva kokutya.
Eyona nto ibalulekileyo kukungahlali nje ekhaya ulinganise iswekile yakho yegazi. Bhala ixesha kunye nenqanaba leswekile kwincwadi encinci okanye kwifowuni yakho. Emva koko uya kuqonda indlela ukutya okutyayo, umthambo owenzayo, kunye nesimo sakho sengqondo esichaphazela ngayo iswekile yakho. Xa ubonisa ugqirha wakho le ncwadi, kuya kuba luncedo olukhulu kuye ukuba enze izigqibo malunga nonyango lwakho.
3. Musa ukulibazisa uvavanyo lwe-A1c
Amanqanaba eswekile egazini owajonga ekhaya yonke imihla akubonisa kuphela okwenzekayo ngelo xesha. Kodwa uvavanyo lwe-HbA1c (A1c) lufana nekhadi lengxelo elibonisa ulawulo oluqhelekileyo lweswekile egazini kwiinyanga ezi-2-3 ezidlulileyo . Oku kusetyenziswa ngugqirha wakho ukufumanisa ukuba ulawula kakuhle kangakanani isifo sakho seswekile.
Uninzi lwabantu abanesifo seswekile sohlobo lwesibini lujolise kwi-A1c ye- 7% okanye ngaphantsi.Olu njongo lunokwahluka ngokuxhomekeke kwimeko yakho. Qiniseka ukuba ubuza ugqirha wakho ukuba kufuneka wenze uvavanyo lwakho lwe-A1c kangaphi.
4. Silumkile malunga neecarbohydrate esizityayo
Iicarbohydrate zezona zinongo ziphambili ezinika umzimba wethu amandla. Kodwa umntu onesifo seswekile akanakuzitya ezi ngaphandle kokulawula. Kuba iicarbohydrate ziyacolwa ngokukhawuleza kwaye zongeza iswekile egazini.
Irayisi, isonka, iitapile, iinoodles, iitapile, iitapile ezimnandi, kunye neziqhamo kunye nemifuno ethile, ziqulethe iicarbohydrates. Akunyanzelekanga ukuba uyeke ngokupheleleyo ukutya ezi zinto. Okufuneka ukwenze kukulawula ukuba utya kangakanani kwaye uzitya kangaphi ngosuku . Kungcono kakhulu ukukhetha iicarbohydrates ezityebileyo kwifayibha.
- Imifuno eluhlaza (ispinatshi, ikale, ispinatshi)
- Iimbotyi ezifana neembotyi, iitships, iipeas kunye neelentile
- Iinkozo ezipheleleyo (irayisi emdaka, i-buckwheat, i-oats)
- Isiqhamo (yitya ngokulinganisela)
Ezi zikhupha iswekile egazini kancinci, ngaloo ndlela zilawula ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
5. Jonga uxinzelelo lwakho lwegazi, i-cholesterol, kunye ne-triglycerides!
Isifo seswekile nesifo sentliziyo zifana nabahlobo abakhulu. Umntu onesifo seswekile usemngciphekweni omkhulu wokuba nesifo sentliziyo okanye isifo sohlangothi kunabanye. Ngoko ke, kubalulekile ukuba uhlale ujonge ezi zinto kunye nokulawula iswekile egazini.
| Uvavanyo | Yintoni Omele Ugxile Kuyo |
|---|---|
| Ifuthe legazi | Injongo yabantu abaninzi abanesifo seswekile kukugcina ingaphantsi kwe-130/80 mmHg. Landela icebiso likagqirha wakho. |
| I-Cholesterol | Lumka ngakumbi malunga ne-LDL yakho, amanqanaba e-cholesterol "embi". Gcina ngaphakathi kwamanqanaba amiselweyo ngugqirha wakho. |
| Iitriglycerides | Olu lukwaluhlobo lwamafutha egazini. Nalapha , kufuneka uwagcine kwinqanaba elichazwe ngugqirha wakho. Gcina kwinqanaba elichazwe ngugqirha wakho. |
Ukulawula la manqanaba, kubaluleke kakhulu ukuthatha amayeza achazwe ngugqirha ngokuchanekileyo nangexesha.
6. Yenza umthambo ube yinxalenye yobomi bakho.
Xa kufikwa ekuzilolongeni, akufuneki uye ejimini. Ukwenza umthambo ophakathi okwenza ubile imizuzu engama-30 ngosuku, ubuncinane iintsuku ezi-5 ngeveki, kwanele. Oku kubizwa ngokuba ngumthambo we-aerobic .
- Ukuhamba ngokukhawuleza
- Ukukhwela ibhayisekile
- Ukuqubha
- Umdaniso
- Ukwenza umsebenzi wasekhaya ngomzamo omncinci
Ukuba awukaze uzilolonge ixesha elide, qala kancinci. Ukuba kunzima ukwenza imizuzu engama-30 ngosuku, yahlulahlula. Hamba imizuzu eli-10 kusasa, imizuzu eli-10 emini, kunye nemizuzu eli-10 ngokuhlwa. Ukuhambahamba ixesha elifutshane emva kokutya kunokunceda kakhulu ekulawuleni iswekile egazini.
7. Musa ukuphosa ubuthongo.
Kukho unxibelelwano olukhulu phakathi kokulala nesifo seswekile. Ngeentsuku apho singalali ngokwaneleyo, siziva silambile, ingakumbi xa sifuna ukutya ukutya okunencasa nokunamafutha. Oku kukhokelela ekutyebeni kakhulu kwaye amanqanaba eswekile egazini angazinzi. Ukuba umntu onesifo seswekile ufumana iiyure ezisi-7-8 zokulala kakuhle, ngaphandle kokuphazanyiswa ngosuku , kuya kumnceda alawule imikhwa yakhe yokutya aze agcine amanqanaba eswekile egazini ezinzile.
8. Lawula uxinzelelo
Uxinzelelo lolunye utshaba lwesifo seswekile. Xa sixinezelekile, imizimba yethu ikhupha iihomoni ezifana ne-cortisol. Ezi homoni zonyusa amanqanaba eswekile egazini. Ke ngoko, kubaluleke kakhulu ukufumana iindlela zokugcina ingqondo yakho izolile.
- Zola kwaye uzole malunga nemizuzu eli-15 ngosuku.
- Camngca.
- Yenza i-yoga.
- Mamela ingoma oyithandayo, funda incwadi, okanye uthethe nomhlobo.
9. Ungaphoswa luvavanyo lwezonyango kunye neeklinikhi
Nokuba awunazo naziphi na iingxaki, yiya kuhlolo olupheleleyo ubuncinane kanye ngonyaka . Oku kubalulekile ukuze kufunyanwe iingxaki ezinokubangelwa sisifo seswekile kwangethuba. Qiniseka ukuba wenza oku kulandelayo ngexesha lohlolo lwakho lonyaka:
- Uvavanyo lwamehlo oluvulwe kakhulu: Fumanisa umonakalo wamehlo obangelwa sisifo seswekile (i-diabetic retinopathy) kwangethuba.
- Ukulinganisa uxinzelelo lwegazi.
- Uvavanyo lweenyawo:Isifo seswekile singonakalisa imithambo-luvo kunye nemithambo yegazi ezinyaweni zakho. Ngoko ke, cela ugqirha wakho ukuba ahlole naziphi na izilonda, amadyungudyungu, okanye ukubanjwa bubuthathaka.
- Uvavanyo lokusebenza kwezintso: Uvavanyo lomchamo negazi ukujonga umonakalo wezintso.
- Ukuhlolwa kweengxaki zemithambo-luvo kunye nesifo sentliziyo.
Konke oku akukoyikisi. Ukuba ezi zinto zichongiwe kwangethuba, zinokunyangwa kwaye zithintelwe ekubeni ziqhubekele kwiimeko ezinzulu ngakumbi.
Umyalezo Wokuya Ekhaya
- Isifo seswekile sisifo esithi, ukuba silawulwa ngendlela efanelekileyo, sikwenze uphile ubomi obuqhelekileyo nobusempilweni. Musa ukoyika.
- Jonga amanqanaba eswekile egazini lakho, amaxabiso e-A1c, uxinzelelo lwegazi, kunye namanqanaba e-cholesterol rhoqo kwaye uwagcine ngaphakathi kwamanqanaba amiselweyo.
- Gcina ubunzima obusempilweni, yitya ukutya okunesondlo, kwaye uzilolonge yonke imihla. Yenza oku kube yinxalenye yobomi bakho.
- Ukunciphisa uxinzelelo kunye nokulala ngokwaneleyo kubaluleke kakhulu ekulawuleni iswekile egazini.
- Ungaze ulibale iingcebiso zikagqirha wakho, amayeza, okanye uhlolo lonyaka. Ukuba unemibuzo, ungoyiki ukumbuza.
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