Kuqhelekile ukuba uzive uxhalabile kwaye usoyika xa ufumanisa ukuba unesifo seswekile. "Andisayi kuphinda ndikwazi ukutya iilekese kwakhona?", "Ngaba kuya kufuneka ndisele iipilisi ezininzi yonke imihla?" Mhlawumbi unemibuzo emininzi engqondweni yakho. Kodwa inyani yile, ukuba ilawulwa ngokufanelekileyo, isifo seswekile sisifo esinokulawulwa kwaye siphile ubomi obusempilweni nobonwabisayo. Isitshixo sale nto kukongeza utshintsho oluncinci kwindlela yakho yokuphila. Makhe sibone ukuba zeziphi ezo zinto?
Ukubaluleka kokuzilolonga umzimba
Ukuzilolonga rhoqo kunokukunceda uzive ungcono emzimbeni nasengqondweni. Eyona nzuzo inkulu kumntu onesifo seswekile kukuba xa uzilolonga, uvakalelo lomzimba wakho kwi-insulin luyanda. Ngamafutshane, i-insulin emzimbeni wakho iqala ukusebenza kakuhle. Oku kunceda ukugcina amanqanaba eswekile egazini lakho ezinzile kwaye esempilweni. Ukongeza, ukuzilolonga kunokunciphisa uxinzelelo.
Khawucinge ukuba awuzange uzilolonge ixesha elide. Ngoko ke, ungaqali ukwenza izinto ezinkulu ngaxeshanye. Qala kancinci kancinci uze wandise ixesha lakho kancinci kancinci. Zibekele usukelo lokuzilolonga ubuncinane iintsuku ezine ukuya kwezisixhenxe ngeveki, ubuncinane imizuzu engama-30 ngexesha.
Akunyanzelekanga ukuba uye ejimini yonke imihla. Ungabandakanya umthambo kwimisebenzi yakho yemihla ngemihla.
- Thabatha izitebhisi endaweni yokusebenzisa ilifti eofisini okanye evenkileni.
- Ukuba uqhuba imoto, paka imoto mgama kancinci uze uhambe ngeenyawo .
- Hambahamba imizuzu engama-30 ujikeleze ummandla wakho ngokuhlwa.
Ukuba uyadinwa kukwenza into efanayo, zama ukutshintsha indlela yakho yokuzilolonga. Ungenza umthambo we-aerobics njengokuhamba nokuhamba ngeenyawo. Umthambo wokuxhathisa njengokuphakamisa iintsimbi nawo uyindlela elungileyo. Nokuba wenza ntoni na, ungalibali ukuzolula ngaphambi nasemva komthambo.
Kubaluleke kakhulu ukuqaphela ukuba ukuzilolonga kunciphisa amanqanaba eswekile egazini. Ke ngoko, ukuba uthatha i-insulin okanye amanye amayeza eswekile, kubalulekile ukuthetha nogqirha wakho malunga nendlela yakho yokuzilolonga kunye nokuba kufuneka ulungise na umthamo wamayeza akho ukuze uphephe amanqanaba eswekile egazini aphantsi ngendlela eyingozi.
Isidlo esilungileyo nesilinganiselayo
Ukuba nesifo seswekile akuthethi ukuba kufuneka uyeke ngokupheleleyo ukutya okumnandi. Into ebalulekileyo kukuba uqaphele ukuba utya ntoni kwaye utya kangakanani.
Indlela elungileyo kukugcwalisa isiqingatha sesitya sakho ngemifuno engenasitatshi.
| Uhlobo lokutya | Imizekelo |
|---|---|
| Imifuno engenasitatshi sininzi (Imifuno engenasitatshi) | Iimbotyi, ibroccoli, iminqathe, iikomkomere, ilettuce, ithanga, iitumato, ispinatshi, iibeet |
| Iiproteni kunye nezinye izondlo | Iilentile, iitshizi, iziqhamo ze-citrus, inyama engenamafutha, iimveliso zobisi ezinamafutha aphantsi, amandongomane, inkukhu, intlanzi, iitapile ezimnandi, i-tofu |
| Iinkozo ezine-bran (Amazimba) | Irayisi emdaka, i-oats, i-buckwheat, ibhali, i-millet, i-popcorn |
Zama ukutya izidlo eziphambili ezithathu ngemini, zibekwe ngokwahlukeneyo kangangoko kunokwenzeka ngexesha elinye. Kwakhona, zama ukugcina ubungakanani beecarbohydrates (istatshi) ozityayo kwisidlo ngasinye bufana.
Ngokubanzi, ukutya okungalungiswanga kakuhle kokona kulungileyo kuba kune-glycemic index ephantsi. Oku kuthetha ukuba akubangeli ukuba amanqanaba eswekile egazini lakho anyuke ngokukhawuleza. Umzekelo, i-oatmeal eyenziwe nge-whole oats ingcono kakhulu kune-oatmeal ekhawulezileyo.
Ukuba unesifo seswekile sohlobo lwesibini, unganciphisa ubunzima kwaye ulawule isifo sakho seswekile kakhulu ngokulandela ukutya okunempilo kunye nokuzilolonga. Ezinye izifundo zifumanise ukuba ukunciphisa ubunzima ixesha elide ngale ndlela kunokunciphisa umngcipheko wokufumana izifo ezifana nestroke kunye ne-dementia.
Nciphisa uxinzelelo.
Ukuba uhlala uxinezelekile, kunokwenzeka ukuba ungazivivinyi kakhulu, usele utywala, kwaye ungawunyamekeli ngokufanelekileyo umzimba wakho weswekile.
Xa uxinezelekile, umzimba wakho ucinga ukuba kufuneka ulungiselele umlo omkhulu okanye ukubaleka. Oku kubizwa ngokuba yimpendulo "yokulwa okanye ukubaleka". Ngoko ke umzimba wongeza iswekile namafutha egazini ukuze ulinike amandla owadingayo. Yiyo loo nto, xa uxinezelekile, amanqanaba eswekile egazini lakho ayanyuka.
Ukuba uziva uxhalabile, yenza izinto ezinokukunceda uphumle.
- Ukuzilolonga.
- Chitha ixesha nabahlobo.
- Camngca.
- Endaweni yokucinga ngezinto ezimbi, cinga ngezinto ezilungileyo.
Ngaphezu kwayo yonke into, ukuthetha ngento ekucingayo nomntu omthembayo kunokuba luncedo kakhulu. Ukuba kuyimfuneko, ukufuna ingcebiso nako kuyanceda kakhulu.
Ukuba uyatshaya, yeka ngoku!
Lo mkhwa ngokuqinisekileyo yinto ekufuneka uyeke. Ukuyeka ukutshaya kuya kunceda kakhulu ekulawuleni amanqanaba eswekile egazini lakho.
Umntu otshayayo usemngciphekweni omkhulu wokufumana iingxaki ezinkulu ezibangelwa sisifo seswekile, eziquka:
- Isifo sentliziyo kunye nesifo sezintso
- Ukuncipha kokuhamba kwegazi ukuya emilenzeni. Oku kunokukhokelela kumanxeba, izilonda, kwaye ngamanye amaxesha nokunqunyulwa kweenyawo.
- I-Retinopathy: Isifo esichaphazela amehlo kwaye sinokukhokelela ekubeni yimfama.
- I-Peripheral Neuropathy: Imeko apho imithambo-luvo esezandleni nasezinyaweni yonakele khona, nto leyo ebangela ukuba umntu angabi nanto, iintlungu, ubuthathaka, kunye nobunzima bokuhamba.
Nciphisa ukusetyenziswa kotywala.
Ukuba uthatha amayeza e-insulin okanye amayeza athile eswekile (umz., i-sulfonylureas, i-meglitinides), ukusela utywala kunokubangela ukuba amanqanaba eswekile egazini lakho ehle ngendlela eyingozi. Xa usela utywala, isibindi sakho sibeka phambili umsebenzi wokususa utywala egazini lakho endaweni yokulawula amanqanaba eswekile egazini lakho.
Iimpawu zokunxila kotywala kunye ne-hypoglycemia (isiyezi, ukudideka, ukozela) zinokufana. Oku kwenza kube lula kuwe okanye kwabo bakungqongileyo ukuba badideke kwezi meko zimbini. Le yimeko eyingozi kakhulu, kwaye ukuba ulahlekelwa zingqondo, kufuneka uye kwigumbi likaxakeka esibhedlele (ETU) ngoko nangoko.
Ngokubanzi, kucetyiswa ukuba abafazi bangaseli ngaphezu kwesinye ngosuku kwaye amadoda angaseli ngaphezu kwesibini ngosuku. Isiselo esinye sichazwa njengee-ounces ezili-12 zebhiya, ii-ounces ezi-5 zewayini, okanye ii-ounces ezili-1.5 zesiselo esinxilisayo (njenge-vodka).
Gcina incwadi yamanqaku.
Ngokubhala phantsi idayari yemihla ngemihla, ungaqonda ukuba zeziphi izinto ezichaphazela amanqanaba eswekile egazini lakho. Bhala oku kulandelayo kule dayari:
- I-insulin kunye namanye amayeza owasebenzisayo
- Ukutya (ingakumbi iicarbohydrates)
- Umsebenzi womzimba
- Uxinzelelo
- Izifo
Emva kweveki okanye ezimbini ubhala oku, uza kuqala ukubona ipateni. Yiphathe le ncwadi xa ubona ugqirha wakho. Iya kuba luncedo olukhulu kugqirha wakho ekukunikeni unyango olungcono kunye neengcebiso malunga nemeko yakho.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga rhoqo kubalulekile ekulawuleni isifo seswekile. Nokuba yinto elula njengokuhamba imizuzu engama-30 ngosuku inokunceda kakhulu.
- Zalisa isiqingatha sesitya sakho ngemifuno. Yitya iinkozo ezipheleleyo ezifana nerayisi emdaka kunye ne-oatmeal.
- Uxinzelelo luchaphazela ngqo amanqanaba eswekile egazini. Fumana iindlela zokuphumla.
- Ukuba uyatshaya, yeka namhlanje. Oku kwandisa kakhulu umngcipheko wokuba neengxaki ezibangelwa sisifo seswekile.
- Nciphisa ukusetyenziswa kotywala. Ukuba usela utywala, lumka kakhulu malunga namanqanaba eswekile egazini lakho.
- Soloko uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela ophila ngayo okanye kwindlela otya ngayo.
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