Ukuba unesifo seswekile, ugqirha wakho mhlawumbi ukuxelela ukuba ujonge iswekile yakho yegazi rhoqo. Kwaye, amaxesha ambalwa ngonyaka, bakuxelela nokuba wenze uvavanyo olubizwa ngokuba yi-'A1c', akunjalo? Yintoni kanye kanye i-A1c? Kutheni ukuyinciphisa kubaluleke kangaka kwimpilo yakho? Ungakhathazeki, siza kuthetha ngayo yonke le nto ngokulula nangokunyanisekileyo.
Yintoni i-A1c? Kutheni ibalulekile?
Ngamafutshane, iswekile yegazi oyijonga ekhaya yonke imihla yifoto nje. Kufana nokuthatha ifoto. Kodwa i-A1c ayinjalo. Ibonisa ukuba amanqanaba eswekile egazini lakho ebenjani kwiinyanga ezimbini ukuya kwezintathu ezidlulileyo.
Khawucinge nje, kukho iproteni ebizwa ngokuba yi-"Hemoglobin" kwiiseli ezibomvu zegazi egazini lakho. Xa inqanaba leswekile egazini lakho lisanda, la masuntswana eswekile anamathela kwi-"Hemoglobin." Okukhona iswekile egazini iphezulu, kokukhona inamathela ngakumbi. Uvavanyo lwe-A1c lulinganisa ubungakanani be-"Hemoglobin" enamathele kuyo le swekile. Ngoko ke oku kunika ugqirha umfanekiso ocacileyo wokuba isifo sakho seswekile silawulwa njani.
Ngokwesiqhelo, injongo kukugcina i-A1c yakho ingaphantsi kwe-7% . Nangona kunjalo, ugqirha wakho uya kugqiba ukuba yintoni injongo yakho ethile. Ukugcina eli nqanaba likwinqanaba elifanelekileyo kunokukunceda ekukhuseleni kwiingxaki ezinkulu zesifo seswekile, ezinje ngomonakalo wemithambo-luvo, umonakalo wamehlo, isifo sentliziyo, kunye nesifo sezintso .
Izinto esinokuzenza ukuze sinciphise amanqanaba e-A1c
Kubalulekile ukuthatha amayeza kagqirha wakho njengoko uyalelwe. Ukongeza, makhe sijonge ezinye iindlela ezilula kodwa ezisebenzayo onokuzifaka kwindlela yakho yokuphila.
Masiqaphele ubungakanani bezabelo.
Okokuqala, yongeza izixhobo ezimbalwa ezincinci ekhitshini lakho. Ezi ziquka iseti yeekomityi zokulinganisa kunye nesikali sasekhitshini. Ezi ziya kukunceda ulinganise ubungakanani bokutya okutyayo. Ukutya ngaphezu koko umzimba wakho ukudingayo kunokubangela ukuba amanqanaba eswekile egazini lakho anyuke. Ngoko ke ukulawula ubungakanani bomlinganiselo wakho yenye yezona ndlela zilungileyo zokunciphisa i-A1c yakho.
Ekuqaleni, esi sixhobo siza kukunceda uqonde ukuba yintoni "isabelo esinye", ingakumbi ekutyeni okunesitatshi okufana nerayisi, isonka kunye neenoodles. Ungamangaliswa kukuba isabelo sincinci kangakanani. Kodwa ngale ndlela, uya kuyeka ukutya kakhulu ngaphandle kokuqaphela.
Masicinge ngobulumko ngee-carbs.
Liyinyaniso elokuba iicarbohydrates zinyusa amanqanaba eswekile egazini ngokukhawuleza kunezinye izondlo. Ukuba utya rhoqo iicarbohydrates ezininzi, i-A1c yakho iya kunyuka kancinci kancinci.
Kodwa khumbula, ayizizo zonke izitatshi ezimbi. Kufuneka sikhethe.Izitatshi ezilungileyo zityebile kwifayibha kunye nezondlo. Zisempilweni kunokutya okuziitatshi nje.
| Isitatshi esilungileyo (khetha) | Isitatshi esiza kuncitshiswa (kuphephe kangangoko kunokwenzeka) |
|---|---|
| Irayisi, i-oats, i-millet, ibhali | Irayisi emhlophe, isonka esimhlophe, ipasta |
| Imifuno (iikaroti, iimbotyi, ithanga) | Iibhisikithi, iikeyiki kunye nezinye iimveliso zokubhaka |
| Imifuno efana neelentile, iitshizi kunye neembotyi eziluhlaza | Iziselo ezineswekile, iziselo ezimnandi |
Indlela yokulungisa ukutya kwakho
Le yindlela elula kakhulu ecetyiswa ziingcali zesondlo. Yahlulahlula isitya sakho ngengqondo sibe ziinxalenye ezine:
- Isiqingatha (1/2) sepleyiti: Gcwalisa ngemifuno engenasitatshi sininzi. (Umzekelo: ispinatshi, ikhaphetshu, iimbotyi, iminqathe, iikhukhamba, iitumato)
- Ikota yepleyiti: Gcwalisa ngeproteni enamafutha aphantsi (umz. intlanzi, inkukhu engenalusu, amaqanda, iilentile, itofu)
- Ngamanye amaxesha (1/4): Gcwalisa ngengqolowa enefayibha eninzi (umz., irayisi yebran, i-buckwheat, i-oats)
Xa uqhela ukulungisa ukutya ngale ndlela, ngokwemvelo uya kuba nokutya okunesondlo.
Utshintsho kwindlela yokuphila: ubunzima kunye nokuzilolonga
Ukunciphisa umzimba - akukho mfuneko yeenjongo ezinkulu!
Asinguye wonke umntu onesifo seswekile sohlobo lwesibini otyebileyo. Kodwa ukuba utyebile kancinci, usenokungadingi ukunciphisa umzimba njengoko ucinga ukuze wehlise i-A1c yakho.
Oogqirha badla ngokucebisa ukuba uzame ukunciphisa i-5% ukuya kwi-10% yobunzima bakho bangoku . Kutheni kunjalo? Xa unciphisa ubunzima obungaphezulu, i-insulin yomzimba wakho iba luncedo ngakumbi ekulawuleni amanqanaba eswekile egazini. Oku kunokunciphisa i-A1c yakho ngokuhamba kwexesha. Olunye uphando lude lwabonisa ukuba abantu abalahlekelwe yi-5% ukuya kwi-10% yobunzima babo banamathuba aphindwe kathathu okunciphisa i-A1c yabo nge-0.5%.
Cinga ngokutsha ngendlela ozilolonga ngayo
Ngaphandle kokutya okunempilo, eyona nto ibalulekileyo onokuyenza ukunciphisa i-A1c yakho kukuzilolonga. Kodwa kukho olunye uhlobo olusebenzayo lokuzilolonga olungapheleli nje ekubalekeni kwi-treadmill yonke imihla, kwaye olo luqeqesho lokuqinisa umzimba.
Ukuzilolonga rhoqo nge-aerobic, njengokuhamba, ukubaleka, kunye nokukhwela ibhayisekile, kunye noqeqesho lokumelana noxinzelelo, njengokuphakamisa iintsimbi, kunokunceda ukunciphisa amanqanaba akho e-A1c. Xa uzilolonga, izihlunu zakho zisebenzisa iswekile egazini lakho ukuze ufumane amandla. Oku kunceda ukulawula ukunyuka ngequbuliso kweswekile egazini emva kokutya. Xa usenza umthambo ube ngumkhwa wemihla ngemihla, uya kubona ukwehla okukhulu kwamanqanaba akho e-A1c.
Iingcebiso zonyango kunye nolwazi olongezelelweyo
Sebenzisa amayeza kanye njengoko ugqirha ewayalele.
Ungayinciphisa ngokuthembekileyo i-A1c yakho ngokutya kunye nokuzilolonga. Nangona kunjalo, ukuba ugqirha wakho ukunike amayeza afana neMetformin, iMiglitol, okanye i-Insulin, kubalulekile ukuwathatha ngeedosi ezifanelekileyo nangamaxesha afanelekileyo. Ukuba uyawayeka rhoqo amayeza akho, amanqanaba eswekile egazini lakho anokunyuka, nto leyo enokukhokelela kwi-A1c ephezulu.
Injongo yakho isenokuba kukunciphisa okanye ukuyeka ukuthatha amayeza akho. Thetha nogqirha wakho ngale nto. Kodwa ungaze uyeke ukuthatha amayeza akho okanye utshintshe umthamo ngokwakho.
Qaphela izongezo
Kukho izongezo ezininzi ezithengiswayo ezithi zinciphisa i-A1c. Nangona kunjalo, uninzi lwazo alunabo ubungqina obaneleyo bophando lwesayensi. Nangona kunjalo, ezinye zibonakalisiwe ukuba zinefuthe elithile. Umzekelo, kukho ubungqina bokuba iBerberine, iCoenzyme Q10, kunye nesinamoni zinokunciphisa i-A1c ngokuhamba kwexesha. Nangona kunjalo, kubaluleke kakhulu ukubonisana nogqirha wakho kwaye ufumane imvume yakhe ngaphambi kokusebenzisa nasiphi na isongezo.
Okokugqibela, yiba nomonde kuyo yonke le nto. I-A1c yakho iqhelekile kangangeenyanga ezininzi, ngoko ke kuya kuthatha ixesha ukuba yehle. Usenokungakwazi ukwenza yonke into ngokuchanekileyo ngokupheleleyo, kwaye kulungile oko. Into ebalulekileyo kukuhlala uzama kwicala elifanelekileyo kwaye ungayeki. Ndikholelwe, i-A1c yakho ngokuqinisekileyo iya kwehla ngenxa yokusebenza kwakho nzima.
Umyalezo Wokuya Ekhaya
- I-A1c sisikali sokulinganisa amanqanaba akho eswekile egazini kwiinyanga ezi-2-3 ezidlulileyo. Ukulawula oku kunokukunceda uphephe iingxaki eziyingozi zeswekile.
- Lawula ubungakanani bokutya oza kukutya. Gcwalisa isiqingatha sesitya sakho ngemifuno, isiqingatha ngeproteni, kwaye isiqingatha ngeenkozo ezityebileyo kwifayibha.
- Endaweni yesitatshi esilula njengesonka esimhlophe nerayisi emhlophe, khetha istatshi esintsonkothileyo njengerayisi yengqolowa epheleleyo, i-oats, kunye ne-buckwheat.
- Ukuzilolonga imihla ngemihla kubalulekile. Zombini iziyolo zentliziyo, njengokuhamba, kunye nokuzilolonga okwakha amandla, njengokuphakamisa iintsimbi, zibalulekile.
- Nokuba ulahlekelwa bubunzima obuyi-5% kuphela kunokuba nefuthe elikhulu kumanqanaba akho e-A1c.
- Ungaze uyeke ukuthatha amayeza owanikwe ngugqirha. Musa ukuwayeka okanye ukuwatshintsha ngaphandle kwengcebiso kagqirha.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe nasiphi na isongezelelo sesondlo.
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