Khawuthelekelele uye kubona ugqirha, aze ajonge iingxelo zakho athi, "Unesifo seswekile esingaphambi kokuba sivele." Oko kuthetha ukuba usemngciphekweni omkhulu wokuba nesifo seswekile sohlobo lwesibini. Kuqhelekile ukuba uzive usoyika kwaye wothukile xa usiva oku. Kodwa iindaba ezimnandi zezokuba, asikokuphela kwaso. Esi sisilumkiso nje. Kufana nokukhanya okumthubi okukhanya ngaphambi kokuba kukhanye ukukhanya okubomvu endleleni. Usenokuyitshintsha le nto kwaye wenze okuninzi ukuze uhlale ukhuselekile kwisifo seswekile.
Eyona nto ibalulekileyo esinokuyenza kukugxila kwizinto esinokuzitshintsha. Oko kuthetha izinto ezifana nokutya kwethu kunye nomsebenzi womzimba. Akukho sizathu sokukhathazeka ngezinto esingenakuzitshintsha, njengobudala bethu okanye imbali yosapho lwethu yesifo seswekile. Thetha nogqirha wakho, ufumane umfanekiso ocacileyo wemeko yakho, kwaye uqale namhlanje ukufumanisa ukuba ungenza ntoni ukuguqula le meko.
Yintoni kanye kanye i-prediabetes?
Ngamafutshane, i-prediabetes ithetha ukuba amanqanaba eswekile egazini lakho aphezulu kunesiqhelo, kodwa akaphezulu ngokwaneleyo ukuba angabizwa ngokuba sisifo seswekile esigcweleyo. Le yindawo eyingozi. Ngeli xesha, umzimba wakho uqala ukungaphenduli kakuhle kwi-hormone insulin, okanye awuvelisi i-insulin eyaneleyo.
Oku kufana 'nesilumkiso sokugqibela' somzimba wakho. Ukuba uthatha inyathelo ngoku, unethuba elihle lokuthintela uphuhliso lwesifo seswekile ngokupheleleyo.
Ugqirha wakho uza kuyalela uvavanyo lwegazi, olufana ne-HbA1c, ukuqinisekisa oku. Oku kunokukunika umbono olungileyo wamanqanaba akho eswekile egazini kwiinyanga ezi-2-3 ezidlulileyo.
Amanyathelo abaluleke kakhulu: ubunzima, ukutya, kunye nokuzilolonga
Ezi zezona zixhobo zithathu zinamandla onokuzisebenzisa ukuvala indlela yesifo seswekile. Ukunciphisa umzimba kakhulu, ukutya ukutya okunempilo, kunye nokuhlala usebenza zezona nyathelo zibalulekileyo onokuzithatha.
1. Ukulawula ubunzima bomzimba
Kwanabantu abangatyebanga kakhulu banokuba nesifo seswekile. Nangona kunjalo, ukunyuka kakhulu kwesisindo, ingakumbi ukutyeba okuphakathi , yeyona nto ibangela isifo seswekile. Izifundo zibonise ukuba nokuncipha okuncinci kobunzima bomzimba nge-5%-10% kunokunciphisa kakhulu umngcipheko wokuba nesifo seswekile.
Khawucinge ngomahluko ongakanani onokubangelwa kukulahlekelwa ziikhilogram ezi-4 okanye ezi-8 ukuba ubunzima bakho buziikhilogram ezingama-80. Oku akunakwenzeka.
2. Utshintsho olukhulu kwindlela yokutya
Le yeyona nto inzima kubantu abaninzi, kodwa eyona nto ibalulekileyo. "Ukutshintsha indlela otya ngayo" akuthethi ukuyeka ukutya okumnandi. Kuthetha ukukhetha ukutya ngobulumko.
Uphando lubonise ukuba ukutya okunamafutha aphantsi kunye nefayibha eninzi kunceda kakhulu ekuthinteleni isifo seswekile. Nantsi indlela esinokuyifaka ngayo le nto ekutyeni kwethu:
| Izinto ezimnandi onokuzitya ngakumbi | Izinto ekufuneka zincitshiswe kangangoko kunokwenzeka |
|---|---|
| Zonke iintlobo zohlaza kunye nemifuno enamagqabi (Gotu Kola, Mukunuwenna, Kankun) | Iswekile (kwiti, kwikofu) nakwiziselo ezibandayo |
| Imifuno etyebileyo kwi-fiber (iimbotyi, iminqathe, i-beetroot, ithanga) | Ukutya okunamafutha (izidlo ezikhawulezayo, ukutya okuqhotsiweyo, irayisi eqhotsiweyo) |
| Irayisi emdaka (irayisi ebomvu), i-buckwheat, i-oats | Ukutya okutyebileyo kumgubo (isonka, itoast, iibhanisi, iinoodles, ipasta) |
| Iziqhamo ezingenaswekile incinci (igwava, iorenji, ipesika, imango) | Ukutya okuneswekile okwenziweyo okufana neekeyiki, iibhisikithi, iitofi, kunye ne-ayisikhrim |
| Intlanzi, inkukhu engenalusu, amaqanda, iilentile, iitships | Inyama ezicutshungulweyo kunye nenyama enamafutha |
3. Chitha ixesha elithile ngosuku usenza umthambo.
Xa usithi "ukuzilolonga," akufuneki uye ejimini. Okubalulekileyo kukugcina umzimba wakho usebenza . Injongo kukwenza into ekwenza ubile ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki .
- Ukuhamba ngokukhawuleza
- Ukubaleka
- Ukukhwela ibhayisekile
- Ukuqubha
- Ndenza umsebenzi wegadi ekhaya
- Ukudlala umdlalo owuthandayo
Nayiphi na kwezi zinto ilungile. Into ebalulekileyo kukuhlala uzenza. Into efana nokuhambahamba nomhlobo ingaba yindlela entle yokugcina oku kuqhubeka.
Ngaba udinga amayeza?
Kwezinye iimeko, ukuba ugqirha wakho ucinga ukuba umngcipheko wakho uphezulu kakhulu, unokucebisa ukuba uqale unyango oluza kunceda ukulawula (ukulibazisa) ukuqala kwesifo seswekile kunye nokutshintsha indlela yokuphila.
Izifundo ezininzi zibonise ukuba ukuthatha amayeza athile esifo seswekile, njenge- metformin , kunye nendlela yokuphila esempilweni kunokunciphisa umngcipheko wokuba nesifo seswekile malunga ne-31%.
Kodwa eyona nto ibalulekileyo sonke ekufuneka siyiqonde kukuba utshintsho kwindlela ophila ngayo lunamandla aphindwe kalikhulu lamawaka kunepilisi . Amayeza yinkxaso nje. Utshintsho lokwenyani, ulawulo lokwenyani, lusezandleni zakho.
Kungoko ke, kubaluleke kakhulu ukuthetha nogqirha wakho ukuze akunike isicwangciso sakho sokutya kwaye ufumane ukuba zeziphi iindlela zokuzilolonga ezifanelekileyo kuwe. Xoxa ngako konke oku nogqirha wakho uze ukwenze phantsi kwesikhokelo sakhe.
Umyalezo Wokuya Ekhaya
- Ukuba nesifo seswekile ngaphambi kokuba ukhulelwe akuthethi ukuba unesifo seswekile. Luphawu olulumkisayo. Usenokuyitshintsha le nto.
- Eyona ndlela inamandla yokuthintela isifo seswekile kukutshintsha indlela ophila ngayo . Oko kuthetha ukutya okunempilo kunye nokuzilolonga imihla ngemihla.
- Nokuba ukunciphisa umzimba nge-5% nje kuphela kunokunciphisa kakhulu umngcipheko wokuba nesifo seswekile.
- Nciphisa ukutya okunomgubo omninzi, iswekile, kunye neoyile kangangoko unako kwaye utye imifuno, imifuno eluhlaza kunye neziqhamo ezityebileyo kwifayibha .
- Ngaphambi kokuba uqalise naluphi na unyango okanye wenze naluphi na utshintsho olukhulu kwindlela ophila ngayo, qiniseka ukuba uthetha nogqirha wakho. Ungakhathazeki, ngolwalathiso olufanelekileyo kunye nemizamo yakho, ngokuqinisekileyo ungaliphumelela eli dabi.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho