Uxinzelelo, okanye njengoko sonke silubiza njalo, 'uxinzelelo', luye lwaba yinxalenye engenakuphepheka ebomini bethu. Silwa nezinto eziliwaka yonke imihla, njengeengxaki zomsebenzi, iingxaki zosapho, kunye neengxaki zemali. Kodwa ukuba ungumntu onesifo seswekile, ubusazi na ukuba olu xinzelelo aluchaphazeli nje kuphela imeko yakho, kodwa luchaphazela ngqo amanqanaba eswekile egazini lakho? Namhlanje, masithethe ngolu nxibelelwano lunzulu phakathi kwesifo seswekile kunye noxinzelelo.
Ngaba uxinzelelo lunokubangela isifo seswekile?
Ngamafutshane, ewe. Inamandla athile. Uxinzelelo aluyonto nje oyivayo. Luyinto ephazamisa inkqubo yehomoni yomzimba wethu. Xa sifumana uxinzelelo olugqithisileyo lomzimba okanye lwengqondo, impendulo yomzimba wethu kwi-insulin (ukumelana ne-insulin) iyancipha kwaye amanqanaba eswekile egazini ayanyuka. Ngamanye amaxesha, nakubantu abangazange babe nesifo seswekile ngaphambili, sibona ukunyuka okwethutyana kwamanqanaba eswekile egazini xa kukho uxinzelelo olugqithisileyo lomzimba, njengasemva kotyando olukhulu.
Khawuthelekelele, umzimba wethu ulungiselela ukujongana nengozi ngequbuliso. Ibizwa ngokuba yimpendulo 'yokulwa okanye ukubaleka'. Oko kuthetha ukuba umzimba ulungiselela ukulwa okanye ukubaleka. Ngeli xesha, umzimba udinga amandla akhawulezileyo. La mandla avela kwi-glucose egazini.
Le nkqubo yenzeka ngolu hlobo:
| Amanyathelo | Kwenzeka ntoni emzimbeni |
|---|---|
| Inyathelo 1: Isibonakaliso esivela engqondweni | Xa uziva uxinezelekile, ingqondo yakho ikhupha ihomoni ebizwa ngokuba yi-CRH (i-Corticotropin-releasing hormone). |
| Inyathelo lesi-2: Umyalelo kwi-pituitary gland | I-CRH inika i-pituitary gland umqondiso wokuba ivelise enye i-hormone ebizwa ngokuba yi-ACTH (i-Adrenocorticotropic hormone). |
| Inyathelo lesi-3: Ukukhululwa kweCortisol | I-ACTH inika imiqondiso kwi-adrenal glands ukuba ikhuphe i-hormone yoxinzelelo ephambili, i-cortisol. |
| Inyathelo lesi-4: Amanqanaba aphezulu eswekile | I-Cortisol inika isibindi umqondiso wokuba sikhuphe i-glucose (iswekile) engaphezulu egazini, nto leyo ekunika amandla ngoko nangoko. |
Oku kubaluleke kakhulu xa kukho imeko engxamisekileyo. Nangona kunjalo, ukuba uxinzelelo lwakho luyaqhubeka, amanqanaba akho e-cortisol aya kuhlala ephezulu. Ekuhambeni kwexesha, oku kunokukhokelela ekuchaseni i-insulin, nto leyo eyonyusa umngcipheko wokuba nesifo seswekile sohlobo lwesibini. Ukuba sele unesifo seswekile, kuya kuba nzima nangakumbi ukulawula.
Masifumanise ukuba kukho unxibelelwano phakathi koxinzelelo lwakho kunye namanqanaba eswekile yakho.
Nangona uxinzelelo lunyusa iswekile egazini, lunyuka kangakanani? Luyahluka ukusuka kumntu ngamnye kwaye kuxhomekeke kwimeko. Eyona ndlela ilungileyo yokwazi ngokuqinisekileyo kukulandelela amanqanaba oxinzelelo lwakho kunye namanqanaba eswekile egazini.
Ngalo lonke ixesha uziva uxinezelekile, nokuba ngokwengqondo okanye ngokwasemzimbeni, gcina inqaku elincinci:
- Inqanaba loxinzelelo: Izinga ukusuka ku-1 ukuya kwi-10 (1 = akukho xinzelelo konke konke, 10 = uxinzelelo olunganyamezelekiyo).
- Inqanaba leswekile egazini: Linganisa inqanaba leswekile egazini lakho nge-glucometer yakho ngelo xesha uze uyibhale phantsi.
- Isiganeko: Bhala ngokufutshane ngento eyenzekileyo ngelo xesha (umz., ingxabano nomphathi wakho, ukuba kufuneka uye kuhambo olungxamisekileyo).
Emva kweentsuku ezimbalwa zokwenza oku, uza kuqala ukubona indlela ethile. Uza kukwazi ukuqonda ukuba amanqanaba eswekile yakho ayanda na xa uxinezelekile. Ukuba usebenzisa i-CGM (Continuous Glucose Monitor), ungazibona ezi nguqu ngequbuliso kumanqanaba eswekile.
Yiba nobubele kuwe, kufana neyeza.
Sonke siyazenza iimpazamo. Xa uphila nesifo seswekile, kukho amaxesha apho unokulahlekelwa lulawulo lokudla kwakho okanye uzive ungakwazi ukuzilolonga. Musa ukuzibeka ityala ngaloo maxesha. Zixolele kwaye ube nobubele. Oku kubizwa ngokuba 'kukuzicingela'.
Izifundo zibonise ukuba ukuba nobubele kuwe kunokunciphisa uxinzelelo, ixhala, kunye nokudakumba. Kwakhona...
- Kukho ulwaneliseko ebomini.
- Amanqanaba eswekile egazini alawulwa ngcono.
- Isifo seswekile siba lula ukusilawula.
- Ikwanceda ukugcina amanqanaba akho e-A1c kwinqanaba elifanelekileyo.
Ukuzilolonga yindlela entle yokunciphisa uxinzelelo.
Ukuzilolonga kufana nokufaka i-insulin. Kukhuthaza ukufunxwa kweglucose kwimisipha yakho, nokuba une-insulin enganyangekiyo. Oku kunciphisa ngokwendalo amanqanaba eswekile egazini.
Akunjalo nje kuphela, ngokwenza imithambo efanelekileyo :
- Ukudumba kunye namanqanaba e-cortisol emzimbeni kuyalawulwa.
- Imo yakho yengqondo kunye nobuchule bakho bokucinga buya kuphucuka.
- Iimpawu ezinje ngoxinzelelo, ixhala kunye nokudakumba ziyaphela.
- Inceda ukugcina ubunzima obusempilweni.
- Isantya sentliziyo kunye noxinzelelo lwegazi ziyancipha.
Zama ukwenza into efana nokuhamba okanye ukukhwela ibhayisekile ubuncinane imizuzu engama-30 ngosuku, uninzi lweentsuku zeveki. Yongeza umthambo wokuqinisa izihlunu iintsuku ezimbini okanye ezintathu ngeveki.
Kodwa eyona nto ibalulekileyo kukukhetha umthambo owuthandayo . Ngaleyo ndlela uza kuziva ufuna ukuqhubeka nokuwenza. Ungalibali ukuthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga.
Ngaba kufuneka sizame imikhwa yokuzola yonke imihla?
Izinto ezilula ezifana nezi zinokunceda ekunciphiseni uxinzelelo oluqokeleleka imini yonke.
- Ukuphefumla nzulu: Hlala esitulweni uvale amehlo akho. Phefumla kancinci, nzulu ngempumlo yakho. Bamba umphefumlo wakho imizuzwana embalwa, uze uwukhuphe kancinci ngomlomo wakho. Khawuthelekelele umzimba wakho uphumla, njengebhaluni ephuma umoya. Yenza oku izihlandlo ezininzi de ingqondo yakho izole.
- Ukuphumla kwemisipha: Vala amehlo akho uze ube kwindawo ekhululekileyo. Qala ngeenzwane zakho, qinisa inxalenye nganye yomzimba wakho (malunga nemizuzwana emi-5), uze uphumle ngokupheleleyo. Yenza oku ukuya kuthi ga ezinyaweni, emilenzeni, esiswini, ezingalweni, entanyeni nasebusweni.
- I-Yoga: I-Yoga ngumthambo odibanisa umzimba nengqondo. Ziqhelise iindlela ezimbalwa ezilula ze-yoga. Ngoku ungazifunda ezi kwi-intanethi. Kwanele nemizuzu emi-5 ukuya kweli-10 ngosuku.
Ukuba awukwazi ukuzenzela wedwa, ungoyiki ukucela uncedo.
'Uxinzelelo lwesifo seswekile' yimeko yengqondo eqhelekileyo efunyanwa ngabantu abanesifo seswekile. Ibhekisa kwiimvakalelo zokudinwa, ukukhungatheka, kunye nokudinwa okubangelwa sisifo. Ukuba uvakalelwa ngolu hlobo, khumbula ukuba awuwedwa.
Nazi ezinye iindawo onokufumana uncedo kuzo:
- Ugqirha wakho okanye umfundisi-ntsapho wesifo seswekile: Thetha nabo ngokukhululekileyo ngeemvakalelo zakho. Banokukunceda ufumane isisombululo esikusebenzelayo.
- Ingcali yezeMpilo yeNgqondo : Unyango olufana ne-CBT (Cognitive Behavioral Therapy) lunokukunceda utshintshe iindlela zakho zokucinga ezimbi kwaye ufunde iindlela zokulawula uxinzelelo.
- Amaqela eNkxaso:Ukuthetha nabanye abantu abanesifo seswekile njengani kunokuba luncedo kakhulu.
Khumbula, ukucela uncedo ngempilo yengqondo akulophawu lobuthathaka, luphawu lwamandla.
Umyalezo Wokuya Ekhaya
- Uxinzelelo yeyona nto iphambili enyusa amanqanaba eswekile egazini kubantu abanesifo seswekile.
- Ngokubhala phantsi amanqanaba akho oxinzelelo kunye namanqanaba eswekile egazini, unokuchonga iipatheni ezingaqhelekanga.
- Uxinzelelo lunokulawulwa ngokuziqhelanisa nezinto ezifana nokuzilolonga, ukuphefumla nzulu, kunye neyoga yonke imihla.
- Ukuba nobubele, ngaphandle kokuzigxeka, kubalulekile nakwimpilo-ntle yengqondo.
- Ukuba unengxaki yokujamelana noxinzelelo lwesifo seswekile, ungaze ungathandabuzi ukufuna ingcebiso kugqirha wakho okanye kwingcali yezempilo yengqondo.
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