Ukuba unesifo seswekile, mhlawumbi uyazi ukuba kufuneka ujonge amanqanaba eswekile yakho yegazi rhoqo. Ugqirha wakho unokucebisa ukuba wenze uvavanyo lwegazi olubizwa ngokuba luvavanyo lwe-A1c amaxesha amaninzi ngonyaka. Injongo yolu vavanyo kukugcina amanqanaba eswekile yakho egazini esezantsi ngokwaneleyo ukunceda ukukhusela impilo yakho. Zininzi izinto onokuzenza ukunceda ukufezekisa olu njongo.
Ithetha ukuthini ngokwenene i-A1c?
Ngokungafaniyo novavanyo lweswekile yegazi oluqhelekileyo, uvavanyo lwe-A1c lwahlukile kancinci. Kalula nje, lulinganisa ubungakanani beswekile enamathele kwiproteni ebizwa ngokuba yi-hemoglobin kwiiseli zakho ezibomvu zegazi. Cinga ngayo njengekhadi lengxelo ebonisa umndilili wamanqanaba eswekile egazini lakho kwiinyanga ezimbini ukuya kwezintathu ezidlulileyo. Ingakunika umfanekiso ocacileyo wokuba isifo sakho seswekile silawulwa kakuhle kangakanani.
Ngokubanzi, kufuneka ujonge ukugcina i-A1c yakho ingaphantsi kwe-7% . Nangona kunjalo, le njongo inokwahluka ngokuxhomekeke kwimeko yakho. Ugqirha wakho uya kukuxelela kanye into omawuyenze. Ukuthatha amanyathelo okugcina i-A1c yakho ikwinqanaba elifanelekileyo kunokunciphisa kakhulu umngcipheko weengxaki ezinkulu ezifana nomonakalo wemithambo-luvo, iingxaki zamehlo, kunye nesifo sentliziyo kwixesha elizayo.
Ngoko ke singalinciphisa njani eli xabiso le-A1c?
Ukongeza ekuthatheni amayeza njengoko ugqirha wakho ewayalele, nazi ezinye iindlela onokuzama ngazo.
1. Masenze utshintsho oluncinci ekhitshini: Ulawulo lweSahlulo
Okokuqala, yongeza izixhobo ezintsha ekhitshini lakho. Ukuba awunayo, fumana iseti yeekomityi zokulinganisa kunye nesikali sasekhitshini. Ezi ziya kukunceda ulinganise ubungakanani besabelo ngokuchanekileyo. Ukuba utya ngaphezu koko umzimba wakho ukufunayo, amanqanaba eswekile egazini lakho aya kunyuka. Ngoko ke ukulawula ubungakanani bokutya kwakho yenye yezona ndlela zilungileyo zokunciphisa i-A1c yakho.
Ekuqaleni, licebo elihle ukulinganisa ukutya kwakho ukuze ufumane umbono wokuba ubungakanani bokutya okunempilo bubungakanani bokutya okwahlukileyo. Ungamangaliswa kukubona ubungakanani bokutya obufanelekileyo kwisabelo esinye, ingakumbi ukutya okune-carbohydrates eninzi (isitatshi), njengerayisi, isonka kunye neenoodles. Kodwa lo mkhwa unokunceda kakhulu ekuthinteleni ukutya kakhulu ngengozi.
2. Masilungiselele ukutya ngobulumko.
Liyinyaniso elokuba ukutya okuqulethe iicarbohydrates (izitatshi) kuchaphazela amanqanaba eswekile egazini lakho ngaphezu kwezinye izondlo. Ukuba utya rhoqo ukutya okuninzi okunesitatshi, i-A1c yakho inokunyuka kancinci kancinci. Kodwa khumbula, ayizizo zonke iicarbohydrates eziyingxaki. Sifanele sikhethe iicarbohydrates ezityebileyo kwifayibha kunye nezondlo, kungekhona ezo zinesitatshi kuphela.
Iingcali zicebisa ukuba uzalise isiqingatha sesitya sakho ngemifuno engenasitatshi sininzi.
Makhe sijonge oku ukuze sikuqonde lula ngakumbi.
| Inxalenye yepleyiti | Izinto ekufuneka zifakwe | Imizekelo |
|---|---|---|
| Isiqingatha (1/2) sepleyiti | Imifuno engenasitatshi sininzi | Iikaroti, iimbotyi, imifuno eyahlukeneyo, iibhithi, iitumato, iikhukhamba |
| Umzuzu osuka kwipleyiti (1/4) | Iproteni enamafutha aphantsi | Inkukhu, intlanzi, amaqanda, iilentile, iitshizi, isoya |
| Umzuzu osuka kwipleyiti (1/4) | Amazimba | Irayisi emdaka, i-millet, i-oats, ibhali |
3. Cwangcisa ukutya kwakho kwangaphambili (Ucwangciso Lokutya)
Nangona inkqubo yokulungiselela isidlo ingabonakala ilula, iziphumo zingaba ngcono kakhulu ukuba ucwangcisa ukutya kwakho kwangaphambili. Ngoba? Ukuba ungumntu otya ngaphandle kokucwangcisa kwangaphambili kwaye xa ulambile, uhlala ukhetha ukutya okuneekhalori eziphezulu kunye neecarbohydrate. Umzekelo, 'ukutya okukhawulezayo', ukutya okubhakiweyo, 'ukutya okufutshane'. Ezi zinto zibangela ukuba amanqanaba eswekile yegazi lakho kunye namaxabiso e-A1c anyuke ngokukhawuleza.
Kunoko, ekuqaleni kweveki, yenza isicwangciso esipheleleyo sento oza kuyitya kwizidlo zakho eziphambili kunye nezithako oza kuzidinga. Ngale ndlela, uya kuhlala unokukhetha ukutya okunempilo okunciphisa ukunyuka ngequbuliso kwamanqanaba eswekile egazini emva kokutya.
4. Ukunciphisa umzimba: Akukho mfuneko yeenjongo ezinkulu!
Ayingabo bonke abantu abanesifo seswekile sohlobo lwesibini abatyebe kakhulu. Kodwa ukuba utyebe kancinci, usenokungadingi ukunciphisa umzimba njengoko ucinga ukuze ubone utshintsho oluhle kwi-A1c yakho.
Ngobunzima bakho bangokuOogqirha abanesifo seswekile badla ngokucebisa ukuba bazame ukunciphisa phakathi kwe-5% kunye ne-10% .
Oku kungenxa yokuba xa unciphisa ubunzima obungaphezulu, i-insulin hormone yomzimba wakho inokunciphisa amanqanaba eswekile egazini ngokufanelekileyo. Oku kuthetha ukuba ngokuhamba kwexesha, amanqanaba akho e-A1c aya kuncipha.
5. Masitshintshe indlela esizilolonga ngayo kancinci.
Ukongeza kwisondlo esifanelekileyo, enye yezona ndlela zibalulekileyo onokuzisebenzisa ukuze wehlise i-A1c yakho kukuzilolonga. Kodwa musa ukubaleka nje kwi-treadmill yonke imihla. Kukho olunye uhlobo olusebenzayo lokuzilolonga, olo kukuqeqesha amandla .
Ukuzilolonga nge-aerobic, njengokuhamba, ukubaleka, okanye ukukhwela ibhayisekile, kunye nokuzilolonga ngokumelana nobunzima, njengokuphakamisa iintsimbi, kunokunceda ukunciphisa amanqanaba akho e-A1c ukuba uwenza rhoqo . Ungakhetha naluphi na umthambo owuthandayo.
Xa uzilolonga, izihlunu zakho zifuna amandla. Zisebenzisa iswekile egazini lakho ukwenza oku. Oku kunceda amanqanaba eswekile egazini lakho anyuke ngokukhawuleza emva kokutya. Njengoko usenza umthambo ube ngumkhwa, uya kuqaphela ukuba amanqanaba akho e-A1c ayancipha kancinci kancinci.
6. Ukubaluleka kokusebenzisa amayeza ngokuchanekileyo
Ungayinciphisa i-A1c yakho ngokutya kunye nokuzilolonga. Kodwa ukuba ugqirha wakho ukunike amayeza afana ne-metformin, kubaluleke kakhulu ukuwathatha kanye njengoko kuyalelwe, nangexesha elifanelekileyo . Ukuba uyawayeka rhoqo amayeza akho, amanqanaba eswekile egazini lakho anokunyuka, nto leyo enokukhokelela kwi-A1c ephezulu.
Ungaze uyeke ukuthatha amayeza okanye utshintshe umthamo ngokwakho. Soloko uthetha nogqirha wakho ngaphambi kokuba wenze naziphi na izigqibo.
Ukuba injongo yakho kukunciphisa okanye ukuyeka ukusebenzisa amayeza, thetha nogqirha wakho ngaloo nto.
7. Lumka malunga nezongezo
Izithako ezongezelelweyo ezininzi ezithengiswayo zithi zinciphisa i-A1c, kodwa akukho phando lwaneleyo oluhlala lukhona lokuxhasa ezo zityholo. Ngamanye amaxesha, izinto ezifana nesinamoni zinokunceda ukwehlisa amanqanaba e-A1c ukuya kuthi ga kwinqanaba elithile ngokuhamba kwexesha. Nangona kunjalo, qiniseka ukuba ubuza ugqirha wakho ngaphambi kokuba usebenzise nasiphi na isithako ezongezelelweyo.
Umyalezo Wokuya Ekhaya
- I-A1c linqanaba lakho eliqhelekileyo leswekile egazini kwiinyanga ezi-2-3 ezidlulileyo. Ukuyigcina ikwinqanaba elifanelekileyo kunokunceda ekuthinteleni iingxaki zeswekile.
- Qaphela ubungakanani bokutya okutyayo, ingakumbi ukutya okune-carbohydrates njengerayisi nesonka.
- Gcwalisa isiqingatha sesitya sakho ngemifuno, isiqingatha ngeproteni, kwaye okuseleyo ngeenkozo ezipheleleyo.
- Ukuzilolonga rhoqo kubalulekile ekulawuleni iswekile egazini. Ukuhamba, ukubaleka, kunye nokuphakamisa iintsimbi nako kubalulekile.
- Sela amayeza owanikwe ngugqirha wakho njengoko eyalelwe, ungatyi nakuphi na ukutya.
- Soloko uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho, ingakumbi ngaphambi kokuba usebenzise isongezelelo esitsha.
- Olu hambo luza kuthatha ixesha. Ungalindeli iziphumo zobusuku obunye. Landela le mikhwa yempilo ngomonde nangokuzinikela. I-A1c yakho ngokuqinisekileyo iza kuhla!
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