Ngaba ugqirha wakho wakha wakuxelela ukuba inqanaba leswekile yakho egazini liphezulu kancinci kunesiqhelo, kodwa aliphezulu ngokwaneleyo ukuba libizwe ngokuba yi-"Sugar Borderline". Ngokwezonyango, esi simo sisibiza ngokuba yi-Prediabetes . Sithetha inqanaba elingaphambi kweswekile. Musa ukothuka okanye ukoyika xa usiva eli gama. Kuba oku akusiso isifo seswekile. Nangona kunjalo, olu luphawu olubaluleke kakhulu oluvela emzimbeni wethu. Umzimba wethu usikhumbuza ukuba "silumke, lixesha lokwenza utshintsho oluncinci kwindlela ophila ngayo."
Yintoni kanye kanye i-prediabetes?
Ngamafutshane, i-prediabetes iyenzeka xa umzimba wakho ungayisebenzisi kakuhle i-hormone ye -insulin . I-insulin yiyo enceda ukuguqula iswekile, okanye i-glucose, ekutyeni esikutyayo ibe ngamandla. Kwi-prediabetes, le nkqubo iyaphazamiseka kancinci. Ngenxa yoko, amanqanaba eswekile egazini aphezulu kancinci kunesiqhelo.
Khumbula, ukuba ne-prediabetes akuthethi ukuba ngokuqinisekileyo uza kuba nesifo seswekile sohlobo lwesibini. Ngokulandela indlela yokuphila enempilo, ungayithintela ngokupheleleyo le ngozi okanye uyilibazise ixesha elide. Olu tshintsho lunokukukhusela kwisifo sentliziyo nakwezinye iingxaki ezininzi zempilo.
Ngoko ke, makhe sibone ukuba singawenza njani lo mahluko.
Inyathelo Lokuqala: Masizilolonge imizimba yethu kancinci.
Xa uzilolonga, umzimba wakho usebenzisa iswekile esegazini lakho ukuvelisa amandla. Ngoko ke, xa uzenzela umkhwa wokuzilolonga imihla ngemihla, ngokuhamba kwexesha amanqanaba eswekile egazini lakho aya kulawulwa ngokwemvelo. Kuya kwandisa novakalelo lomzimba wakho kwi-insulin. Oku kuthetha ukuba izihlunu zakho zinokusebenzisa iswekile ngokulula ukuvelisa amandla.
Zama ukwenza umthambo ophakathi ubuncinane imizuzu eli-150 ngeveki. Imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki yanele. Akunyanzelekanga ukuba wenze umthambo onzima kakhulu. Nokuba yinto elula ngolu hlobo iya kwenza oku:
- Ukuhamba ngokukhawuleza: Hamba ngokukhawuleza ujikeleze indlu okanye esitalatweni ude ubile xhopho.
- Ii-aerobics zamanzi: Ezi ziyonwabisa kakhulu.
- Thatha iklasi yomdaniso: ilungile engqondweni kwaye ilungile nasemzimbeni.
- Ukuhamba ngebhayisekile: Ukukhwela ibhayisekile kukwayindlela elungileyo yokuzilolonga.
Ukongeza, kungcono nangakumbi ukuba ungenza uqeqesho lokuqinisa umzimba ubuncinane iintsuku ezimbini ngeveki. Oku kuthetha ukuphakamisa iintsimbi, ukwenza umthambo usebenzisa iintsimbi, okanye ukwenza umthambo usebenzisa ubunzima bomzimba wakho (umz. ii-push-ups, ii-squats).
Ukuba awukaze uzilolonge ngaphambili, thetha nogqirha wakho malunga nokuba zeziphi izilolonge ezikhuselekileyo nezifanelekileyo kuwe.
Inyathelo lesiBini: Lawula ubunzima bakho
Akukho mthetho uthi wonke umntu onesifo seswekile ngaphambi kokuba atyebe kufuneka anciphise umzimba. Kodwa ukuba utyebile kancinci, uphando lufumanise ukuba ukunciphisa umzimba nge-5% ukuya kwi-10% kunokunciphisa umngcipheko wokuba nesifo seswekile ngaphezulu kwe-50% .
Amafutha ajikeleze isisu ayingozi kakhulu. La mafutha ongezelelweyo anokutshintsha umsebenzi weehomoni zomzimba wethu kunye nomdla wokutya. Angonakalisa neeseli ezisinceda sisebenzise i-insulin. Ke ngoko, ukunciphisa amafutha esiswini luncedo olukhulu ekulawuleni iswekile yegazi.
Inyathelo Lesithathu: Tshintsha indlela otya ngayo
Le yeyona nto inzima kubantu abaninzi. Kodwa ayisiyonto inkulu ukuba uqala ngotshintsho oluncinci. Ziphephe ukutya okucutshungulwe kakhulu okuneswekile eyongeziweyo. Oko kuthetha izinto ezifana neziselo ezineswekile, iilekese, iibhisikithi, iikeyiki, kunye nokutya okwenziwe ngomgubo omhlophe. Oku kutya akunazo izondlo zininzi, kwaye kubangela ukuba iswekile yegazi inyuke ngokukhawuleza.
| Izinto onokuzongeza rhoqo ekutyeni kwakho | Izinto ekufuneka zincitshiswe okanye ziyekwe |
|---|---|
| Iinkozo ezipheleleyo: irayisi emdaka, i-oats, i-millet, ibhali | Iswekile kunye neziselo ezineswekile (i-soda, i-cordial) |
| Iziqhamo ezintsha: isiqhamo esinye okanye ezibini ngosuku | Isonka esimhlophe, ukutya okwenziwe ngomgubo wesonka esimhlophe (iikeyiki, iibhanisi) |
| Imifuno engenasitatshi sininzi: ikhaphetshu, ispinatshi, igourd ekrakra, i-okra, ikhukhamba | Ukutya okusemathinini, okupakishwe, nokucutshungulwayo |
| Amantongomane: ii-cashews, ii-peanuts, ii-almond (ngobuninzi obuncinci) | Ukutya okuthosiweyo |
| Iiproteni ezinamafutha aphantsi: intlanzi, inkukhu (engenalusu), amaqanda, iilentile, iitships | Inyama ezicutshungulweyo (isoseji, iibhola zenyama) |
Ezinye iingcebiso ezilula zokutshintsha indlela otya ngayo:
- Nciphisa umlinganiselo owutyayo: Nciphisa umlinganiselo owabelana ngawo epleyitini yakho kancinci.
- Bilisa uze ubhake ukutya: Endaweni yokuqhotsa kakhulu, yenza umkhwa wokubilisa, ukubhaka, okanye ukugcada ukutya kwakho.
- Sebenzisa ioyile yomnquma: Endaweni yebhotolo okanye imajarini, sebenzisa into efana neoyile yomnquma okanye ioyile yekhokhonathi.
- Yitya ukutya okungenayo inyama kube kanye ngeveki: Yitya isidlo esenziwe ngemifuno kunye nemifuno.
Ukuba unengxaki yokuceba isicwangciso sokutya esikulungeleyo, qhagamshelana nogqirha wakho . Angakuthumela kwingcali yokutya/ingcali yesondlo. Bangakunika isicwangciso sokutya esinempilo esilungele wena kwaye onokunamathela kuso.
Masijonge nezinye iingongoma ezibalulekileyo.
Lala kamnandi.
Izifundo zibonise ukuba ukungalali ngokwaneleyo kunokwenza kube nzima ukulawula iswekile yegazi kunye nomdla wokutya. Ukulala ngaphantsi kweeyure ezi-5-6 ngosuku kwandisa umngcipheko wokutyeba kakhulu kunye nesifo seswekile sohlobo lwesibini. Umgangatho wokungalali kakuhle nawo unokuba negalelo koku. Ukuba uneengxaki zokulala ezingapheliyo, kuphephe ukusela ikofu ngokuhlwa. Kwakhona, kuphephe ukusela utywala xa sele usondele ixesha lokulala. Ezi zinto zinokuphazamisa ubuthongo bakho. Ukuba ezi zinto azincedi, thetha nogqirha wakho.
Kuphephe ukutshaya.
Abantu abatshayayo basengozini enkulu yokuba nesifo seswekile ngaphambi kokuba batshaye kunabo bangatshayiyo. I-nicotine ekwicuba yenza kube nzima emzimbeni ukusebenzisa i-insulin ngokufanelekileyo. Ngoko ke, yeka ukutshaya ngokukhawuleza. Fumana iingcebiso ezifunekayo kugqirha wakho .
Fumana uhlolo lwezonyango rhoqo.
Ugqirha wakho angajonga amanqanaba eswekile egazini lakho ukuze abone ukuba unjani. Angagqiba ukuba utshintsho lwakho kwindlela ophila ngayo luyasebenza na okanye kufuneka uqale ukuthatha amayeza afana ne -metformin ukulawula iswekile egazini lakho.
I-prediabetes ayisoloko ibangela iimpawu. Oku kuthetha ukuba usenokungazi ukuba unayo, nokuba unayo. Ngoko ke ukuba unezinto ezinokubangela umngcipheko, thetha nogqirha wakho ngazo ngexesha lokuhlolwa kwakho konyaka.
Izinto ezibangela umngcipheko wesifo seswekile sangaphambi kwexesha:
- Ukutyeba kakhulu (Ukutyeba kakhulu/Ukutyeba kakhulu)
- Ngaphezulu kweminyaka engama-40-45 ubudala
- Indlela yokuphila yokungenzi nto
- Ukuba nelungu losapho elisondeleyo elinesifo seswekile
- Abafazi abanePolycystic Ovarian Syndrome (PCOS)
- Ukuba ubunesifo seswekile sokukhulelwa ngexesha lokukhulelwa
Ukuba ufunyaniswe une-prediabetes, ugqirha wakho uza kukuxelela amanyathelo omawuwathathe ngokulandelayo.
Umyalezo Wokuya Ekhaya
- I-prediabetes ayisosifo seswekile. Sisilumkiso esinikwa ngumzimba wakho.
- Ukwenza utshintsho olufanelekileyo kwindlela ophila ngayo kunokunciphisa kakhulu umngcipheko wakho wokuba nesifo seswekile sohlobo lwesibini.
- Ukuzilolonga imizuzu engama-30 yonke imihla, ukutya ukutya okunempilo, nokulawula ubunzima bomzimba kubaluleke kakhulu.
- Ngenxa yokuba isifo seswekile sangaphambi kwesifo sidla ngokungabi nazimpawu, kububulumko ukubona ugqirha wakho rhoqo ukuze ahlolwe igazi ukuba unezinto ezinokubangela umngcipheko.
- Ukuba kukho naziphi na iingxaki zempilo okanye ngaphambi kokuba wenze naluphi na utshintsho kwindlela ophila ngayo, thetha nogqirha wakho ukuze akunike icebiso.
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