Ukuba unesifo seswekile, injongo yakho ephambili kukulawula amanqanaba eswekile egazini lakho. Enye yezona ndlela zilungileyo zokwenza oku kukulandela indlela eqhelekileyo yokutya nokusela amayeza akho eswekile, ingakumbi i-insulin. Ukwenza njalo kuya kunceda ukugcina amanqanaba eswekile egazini lakho engabi phezulu kakhulu okanye aphantsi kakhulu.
Nje ukuba ugqirha wakho akufumanise ukuba unesifo seswekile, yena kunye neqela lezonyango baza kusebenza nawe ukuxoxa ngezi zinto nokwenza isicwangciso esifanelekileyo kuwe.
- Ingaba ufuna ukutya ntoni?
- Ngawaphi amayeza owadingayo?
- Ufanele ujonge kangaphi amanqanaba eswekile egazini lakho?
- Ukubaluleka kokuzilolonga nokunciphisa umzimba.
Kuzo zonke ezi zinto, ixesha olithathayo i-insulin yakho libaluleke kakhulu kuba ukutya okutyayo kufuneka kuhambelane nomthamo we-insulin oyithathayo.
Masizinyamekele ukutya neziselo.
Ngamafutshane, oko ukutyayo kumisela ukuba ingakanani iswekile oyiyongezayo egazini lakho kwaye inyuka ngokukhawuleza kangakanani. Iicarbohydrate , ingakumbi ukutya okufana nesonka, irayisi, kunye neetapile, zinefuthe elikhulu nelikhawulezayo kumanqanaba eswekile egazini. Kodwa oko ukutyayo kunye nexesha lokutya kubaluleke ngokufanayo.
Ukuba utya ukutya okufanayo (ingakumbi iicarbohydrates) ngexesha elifanayo yonke imihla, kuya kunceda ukugcina amanqanaba eswekile egazini lakho ekwinqanaba elifanayo. Oku kunenye inzuzo. Cinga ngako, ukuba ucwangcise ukutya kwakho ngamaxesha aqhelekileyo, uya kuhlala ulingeka ukuba utye izinto ezifanelekileyo. Kungenjalo, xa ulambile ngokwenene, uya kulingeka ukuba utye nantoni na efikayo, nokuba ayilunganga emzimbeni wakho. Okanye ungatya ngaphezu kokuba ufuna.
Kwabaninzi abantu abanesifo seswekile, kungcono ukuba bahlule ukutya kwabo imini yonke ngale ndlela.
| Isidlo | Yintoni omawuyenze kwaye nini |
|---|---|
| Isidlo sakusasa | Thatha iyure enesiqingatha emva kokuvuka. |
| Ikhosi ephambili elandelayo | Emva koko yitya rhoqo emva kweeyure ezi-4 okanye ezi-5 . |
| Izidlo ezongezelelweyo | Ukuba uziva ulambile phakathi kokutya okuphambili, yitya ukutya okulula. |
| Ngaphambi kokulala | Mhlawumbi ukutya okulula ngaphambi kokuba ulale kunokukunceda. |
Khumbula, ukulinda ude ulambe kakhulu uze ngequbuliso utye kakhulu kuya kubangela ukuba amanqanaba eswekile yakho anyuke kakhulu.
Akunyanzelekanga ukuba ucinge ngezi zidlo namaxesha odwa. Ugqirha wakho angakuthumela kwingcali yesondlo (iNgcali yeZondlo okanye iNgcali yeZondlo) ukuze akuncede wenze isicwangciso sokutya esifanelekileyo kuwe. Uza kucinga ngesondlo sakho aze akuncede ukhethe ukutya okuthandayo ukutya kwaye okukwibhajethi yakho.
Nje ukuba ugqirha wakho kunye nongcali kwezokutya bakulungiselele isicwangciso sokutya, ungenza isicwangciso sokusebenza semihla ngemihla ukuze ulandele eso sicwangciso. Kufuneka usilungiselele ngokongeza izinto onokuzenza ngokwenene . Umzekelo, ungongeza ukutya okulula okunempilo njengeziqhamo emva kwemini iintsuku ezimbalwa ngeveki, okanye ubale inani leecarbohydrate ozityayo ngesidlo sangokuhlwa.
Thatha amayeza akho ngexesha.
Uhlobo lwamayeza owanikwayo luya kuxhomekeka kuhlobo lwesifo seswekile onaso. Ugqirha wakho unokukunika i-insulin, ekuya kufuneka uyitofe ngokwakho rhoqo. Okanye banokukunika iipilisi okanye ezinye iinaliti zokulawula iswekile yakho egazini.
Ugqirha wakho angaceba amayeza akho ngokwenani leekhabhohayidreyithi ozityayo. Kwiimeko ezinjalo, kubalulekile ukuthatha ukutya kwakho kunye namayeza ngaxeshanye . Kungenjalo, amanqanaba eswekile egazini lakho anokunyuka okanye ehle ngequbuliso.
Ishedyuli omawuyithathe ukuze uthathe amayeza akho iya kuxhomekeka kuhlobo lwamayeza achazwe ngugqirha wakho. Kusenokufuneka uthathe i-insulin yakho kube kanye ngemini, okanye kusenokufuneka uyithathe amaxesha amaninzi ngemini.
Ukuba unikwe amayeza ukuba uwathathe amaxesha amaninzi ngemini, angabandakanya izinto ezifana nezi:
- Idosi esisiseko enikwa imini yonke: Oku kubizwa ngokuba yidosi esisiseko .
- Iidosi ezongezelelweyo ezinikwa ngexesha lokutya: Oku kubizwa ngokuba yi-bolus dose .
Amayeza ahlukeneyo anokufuneka athathwe ngamaxesha ahlukeneyo. Umzekelo, ukuba unepilisi ekhulula ixesha elide esebenza imini yonke, ungaxelelwa ukuba uthathe enye rhoqo kusasa. Amanye amayeza kufuneka athathwe kunye nokutya.
Uncedo olongezelelweyo: Ukuzilolonga
Kunye nokutya ngendlela efanelekileyo nokusela amayeza akho ngexesha, ukuzilolonga kukwayindlela entle yokulawula isifo sakho seswekile. Ukuzilolonga kunika ezi zibonelelo:
| Iingenelo zokuzilolonga |
|---|
| Yehlisa amanqanaba eswekile egazini lakho. |
| Yehlisa uxinzelelo lwakho lwegazi. |
| Iphucula ukujikeleza kwegazi. |
| Inceda ekulawuleni ubunzima bomzimba ngokutshisa iikhalori. |
Amanqanaba eswekile egazini lakho adla ngokuba phezulu malunga neyure emva kokuba utye isidlo okanye i-snack. Ngoko ke, ukwenza umthambo emva kokutya kunceda umzimba wakho usebenzise loo swekile. Isebenza njani loo nto? Xa izihlunu zakho zisebenza, zisebenzisa iswekile egazini lakho ukuzinika amandla.
Akunyanzelekanga ukuba wenze umthambo onzima ukuze ufumane olu ncedo. Nokuba ngumsebenzi omfutshane nolula wemizuzu eli-10-15 wanele.
- Uhambo oluncinci
- Ukuhamba nenja
- Ukubeka ibhola ebhaskithi
- Ukucoca ikhitshi
Kodwa ukuba ufuna ukwenza umthambo onzima , qiniseka ukuba uthetha nogqirha wakho kuqala. Kuba umthambo onzima unokubangela ukuba amanqanaba eswekile egazini lakho ehle ngequbuliso. Ayisiyonto ilungileyo leyo. Iqela lakho lezonyango linokukunceda wenze isicwangciso somthambo esifanelana nesicwangciso sakho sokutya kunye namayeza.
Jonga amanqanaba eswekile yakho rhoqo.
Ukutya kwakho, amayeza, kunye nokuzilolonga konke kuhambelana namanqanaba eswekile egazini lakho, ngoko ke kufuneka uwahlole rhoqo.
Ugqirha wakho uza kukuxelela ukuba kufuneka ujonge iswekile yakho yegazi kangaphi ngemini. Oku kuya kuxhomekeka kuhlobo lwesifo seswekile onaso kunye nobungakanani be-insulin okanye amanye amayeza owasebenzisayo.
- Ukuba uthatha i-insulin izihlandlo ezininzi ngemini, kuya kufuneka ujonge iswekile yakho egazini ngaphambi kokutya ngakunye nangaphambi kokuba ulale ebusuku.
- Uthatha.Nge-insulin esebenza ixesha elide, unokufuna ukujonga iswekile yakho yegazi ngaphambi kwesidlo sakusasa nesangokuhlwa.
- Ukuba usebenzisa amanye amayeza ngaphandle kwe-insulin, usenokungadingi ukujonga iswekile yakho yegazi yonke imihla.
Ukuba ungumntu othanda ukuzilolonga kakhulu, kufuneka ulumke kakhulu malunga namanqanaba eswekile egazini lakho. Ukuzilolonga kunokuchaphazela amanqanaba eswekile egazini lakho kangangeeyure, mhlawumbi nangosuku olulandelayo. Ngoko ke, kuya kufuneka ujonge amanqanaba eswekile egazini lakho ngaphambi, ngexesha, nasemva kokuzilolonga.
Umyalezo Wokuya Ekhaya
- Ukuba unesifo seswekile, injongo yakho ephambili kukulawula amanqanaba eswekile egazini lakho.
- Kubaluleke kakhulu ukugcina inkqubo efanayo yemihla ngemihla ngexesha lokutya kunye nokuthathwa kwamayeza (ingakumbi i-insulin).
- Funa uncedo kugqirha wakho kunye nengcali yesondlo ukuze ulungiselele ukutya kwakho, amayeza, kunye nesicwangciso sakho sokuzilolonga esifanela wena.
- Nokuba ukwenza umthambo omncinci kangangemizuzu eli-10-15 emva kokutya kunokunceda ekulawuleni amanqanaba eswekile egazini.
- Jonga amanqanaba eswekile egazini lakho rhoqo njengoko ugqirha wakho ekuxelele. Ukuba uneengxaki, nxibelelana nogqirha wakho ngoko nangoko.
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