Ngaba ugqirha wakho ukuxelele ukuba sele usondele ekufumaneni isifo seswekile, oko kukuthi, unesifo esibizwa ngokuba yi-'prediabetes'? Ngaba waziva usoyika ngequbuliso xa usiva loo nto? Okanye wacinga ngokuzolileyo, "Owu, andikabi naso isifo seswekile okwangoku, masibone kamva"? Enyanisweni, akukho nanye kwezi zinto ekufuneka yenzeke. Le yinto esifanele siyicinge nzulu, kodwa asiyonto yokoyika nokoyika. Kuba, eli lixesha elifanelekileyo lokuba uguqule yonke into kwaye ube sempilweni.
Injongo yethu ephambili kukukhupha amanqanaba eswekile egazini lakho kolu luhlu 'lwangaphambi kweswekile' ukuya kuluhlu oluqhelekileyo. Oku kunokwenziwa umahluko omkhulu ngezinto ozenzayo yonke imihla. Enyanisweni, ngamanye amaxesha ukwenza utshintsho kwindlela ophila ngayo kunamandla ngaphezu kokusela amayeza.
Ngoko ke, masiqale ngala manyathelo mathathu alula.
1. Ukunciphisa ubunzima obungeyomfuneko kuyimfuneko.
Ukuba ubunzima bomzimba wakho bungaphezulu kwesiqhelo, ukunciphisa ubunzima yeyona nto iphambili ekusoyiseni le ngozi.
Uphando lubonise ukuba ukulahlekelwa yi-5% ukuya kwi-10% yobunzima bomzimba wakho kunokwenza umahluko omkhulu. Nokuba ukunciphisa umzimba kancinci kunokunceda ukubuyisela amanqanaba eswekile egazini lakho kwimeko eqhelekileyo kwaye kuthintele okanye kubambezele ukuqala kwesifo seswekile. Khawuthelekelele ukuba ubunobunzima obuyi-80 kg, ukulahlekelwa yi-4 ukuya kwi-8 kg kuphela kunokwenza umahluko omkhulu.
Ukuze ufikelele kule njongo, khumbula ezi zinto zilandelayo:
- Lawula ukutya kwakho: Xa usitya isitya serayisi, yabelana ngolawulo oluthile.
- Nciphisa iikhalori: Nciphisa ukutya okunamafutha amaninzi, ingakumbi amafutha agcweleyo, iswekile kunye neecarbohydrates kangangoko unako.
- Yitya izinto ezilungileyo: Faka iziqhamo ezininzi, imifuno, iiproteni ezingenamafutha njengentlanzi, inkukhu, kunye neenkozo ezipheleleyo ekutyeni kwakho.
Ngamafutshane, zama ukugcwalisa isiqingatha sesitya sakho ngemifuno neziqhamo.
2. Yenza umthambo ube ngumkhwa.
Ukuhlala nje uthule akulunganga konke konke. Ukuphila ubomi obusebenzayo kubalulekile. Cinga ngako, zama ukwenza umthambo we-aerobic onyusa isantya sentliziyo yakho, njengokuhamba ngokukhawuleza, ukukhwela ibhayisekile, okanye ukudada, ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Oko yimizuzu eli-150 ngeveki.
Ukongeza, yenza umthambo wokuqeqesha amandla, njengokuphakamisa iintsimbi okanye ukusebenzisa iibhendi zokumelana, ubuncinane kabini ngeveki.
Kutheni umthambo ubaluleke kangaka?
Ukuzilolonga okunje kuya kuqinisa izihlunu zakho. Emva koko:
- Inceda ekulawuleni iswekile egazini.
- Impendulo yomzimba kwi-hormone ye-insulin iyaphucuka.
- Umzimba wakho utshisa iikhalori nokuba umile nje.
3. Ukuba uyatshaya, yeka ngoku.
Kukho unxibelelwano oluqinileyo phakathi kokutshaya nesifo seswekile. Abantu abatshayayo banamathuba angama-30% ukuya kuma-40% okuba nesifo seswekile sohlobo lwesibini kunabo bangatshayiyo.
Akuphelelanga apho, ukuba umntu onesifo seswekile uyaqhubeka nokutshaya, umngcipheko weengxaki ezinzima ezifana nesifo sentliziyo kunye nokungaboni kakuhle uphezulu kakhulu. Ke ngoko, okukhona uyeka ukutshaya ngokukhawuleza, kokukhona kungcono kuwe.
| Izinto eziphambili ekufuneka zenziwe | Ingcebiso eluncedo |
|---|---|
| Ukunciphisa umzimba | Yehlisa i-5%-10% yobunzima bakho bonke. Lawula ubungakanani bepleyiti yakho. Nciphisa ioyile, iswekile, kunye nokutya okunomgubo kwaye wandise imifuno, iziqhamo, inyama engenamafutha, kunye nentlanzi. |
| Ukuzilolonga | Hamba ngokukhawuleza, khwela ibhayisekile okanye uqubhe imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Yenza umthambo ofana nokuphakamisa iintsimbi kabini ngeveki. |
| Ukuyeka ukutshaya | Iyanciphisa kakhulu umngcipheko wesifo seswekile kunye neengxaki zaso. Kungcono ukuyeka ngoko nangoko. |
Kufuneka amayeza nini?
Nangona utshintsho kwindlela yokuphila lunokuba nemiphumo emihle kakhulu, abanye abantu kufuneka bathathe amayeza ale meko 'yangaphambi kwesifo seswekile'.
Ugqirha wakho unokukunika iyeza elibizwa ngokuba yi-metformin , ingakumbi ukuba unezinye izinto ezinobungozi, ezinje ngezi:
- Ukuba inqanaba lakho le-cholesterol elungileyo (i-HDL cholesterol) liphantsi
- Ukuba unezinga eliphezulu le-triglycerides, uhlobo lwamafutha egazini lakho
- Ukuba abazali bakho okanye umntakwenu unesifo seswekile
- Ukuba utyebile kakhulu
Khumbula, ukuba uthatha i-metformin, ngokuqinisekileyo kuya kufuneka uqhagamshelane nogqirha wakho ukuze ufumane ingcebiso engaphezulu . Kwakhona, kufuneka uqhubeke nendlela yokuphila esempilweni esithethe ngayo. Amayeza aluncedo kuphela, wona kuphela awaphili yonke into.
Thabatha inyathelo ngoku. Ukuba ufuna uncedo, ungoyiki ukucela uncedo olongezelelweyo kugqirha wakho, kwingcali yesondlo, okanye kumqeqeshi wakho ofanelekileyo.
Umyalezo Wokuya Ekhaya
- I-prediabetes luphawu olulumkisayo ngaphambi kokuba isifo seswekile siqale. Musa ukoyika, eli lixesha elifanelekileyo lokuthatha inyathelo.
- Ukulahlekelwa kancinci njenge-5% ukuya kwi-10% yobunzima bomzimba wakho kunokwenza umahluko omkhulu.
- Zilolonge ubuncinane imizuzu eli-150 ngeveki. Nokuba yinto elula njengokuhamba ngokukhawuleza inokuba luncedo kakhulu.
- Ukuba ungumntu otshayayo, ukuyeka ukutshaya lolona ncedo lukhulu onokulunika wena.
- Soloko uthetha nogqirha wakho malunga nesicwangciso sakho, ingakumbi malunga namayeza.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho