Ukuba unesifo seswekile sohlobo lwesibini, uyazi ukuba ukuhlala naso kunokuba ngumceli mngeni ngamanye amaxesha. Kodwa akufuneki uzive woyika okanye uneentloni xa usiya kugqirha wakho. Ukuba uziva ngathi awukwazi ukufumana iimpendulo kwimibuzo yakho, kukho iindlela zokuthetha ngayo kwaye ufumane unyango olufanelekileyo olufunayo. Ukuzithethelela yeyona nto ibalulekileyo xa ujongene nesifo seswekile.
Kuthetha ukuthini oku, 'ukuthetha egameni lakho'?
Ngamafutshane, 'ukuzithethelela' kuthetha ukumela iimfuno zakho namalungelo akho xa ulawula imeko yakho. Kufana nokuba ngummeli wakho wezempilo. Olu qheliselo lunokukunceda ufumane ulwazi lwezempilo olufunayo, uluqonde, kwaye ulusebenzise ebomini bakho.
Oku kubaluleke kakhulu ukuze uzive ngathi ulawula isifo sakho seswekile, kunokuba sikulawule . Emva koko uya kuziva uzithembile kwaye ulawula ngakumbi njengoko uqhubeka nolu hambo.
Ukubaluleka kokufunda okuninzi kangangoko malunga nesifo seswekile
Kubaluleke kakhulu ukufumana ulwazi oluninzi malunga nesifo seswekile kangangoko kunokwenzeka. Kuba, kuphela xa ulwazi kunye nezenzo zidityanisiwe apho ungagcina amanqanaba eswekile yakho egazini kwinqanaba elifanelekileyo. Emva koko unokuthintela iingxaki ezinokubakho ngenxa yesifo seswekile.
Khawucinge nje, ukuba wenza utshintsho oluthile oluhle kwindlela ophila ngayo kwaye wehlise amanqanaba eswekile egazini lakho, unokukwazi ukunciphisa umthamo wamayeza akho, okanye uyeke ukuwasebenzisa ngokupheleleyo.
Kukho izinto ezimbalwa ekufuneka uzenze kuqala:
- Yazi amanani akho: Yazi kakuhle ukuba angakanani na amanqanaba akho e-A1c, uxinzelelo lwegazi, kunye ne-cholesterol, kunye nokuba angakanani na amaxabiso aqhelekileyo. Buza ugqirha wakho ukuba athetha ukuthini.
- Fumana uncedo kwitekhnoloji: Zininzi izinto onokuzenza ukunceda ukulawula isifo sakho seswekile. Kukho ii-apps zasimahla onokuzikhuphela kwifowuni yakho ukukunceda ulandelele ukutya okutyayo, kwaye kukho izixhobo ezifana nee-continuous glucose meters ezinokujonga amanqanaba eswekile egazini lakho. Thetha nogqirha wakho ngezi zinto.
- Qonda ukuba amayeza 'anjani' kwaye 'kutheni': Kwenzeka ntoni kumayeza owanikwayo? Ngaba ayanciphisa iswekile egazini? Ngaba ayakhusela izintso okanye intliziyo yakho? Ngaba ayakunceda unciphise umzimba? Fumanisa ukuba zeziphi kanye kanye ezi zinto. Ngamanye amaxesha, kuxhomekeke kwi-inshurensi yakho, kukho iindlela zokukhetha amayeza afikelelekayo kwaye afanelekileyo kuwe.
- Tshintsha indlela ophila ngayo: Ukulandela isicwangciso sakho sonyango ngokuchanekileyo kunokunceda ukuthintela iingxaki ezinzulu ezifana nesifo sentliziyo, umonakalo wemithambo-luvo, kunye nokungaboni.Imikhwa efana nokulawula iicarbohydrate ezicociweyo ezifana nerayisi, isonka, kunye neemveliso zomgubo, ukuhlala usebenza, kunye nokulawula uxinzelelo kuya kwandisa amathuba akho okuhlala ungenazo iziyobisi.
Kusenokubonakala kunzima ukwenza konke oku ngaxeshanye. Ukuze kukuncede, ungacela ugqirha wakho ukuba akuthumele kwingcali yokhathalelo lwesifo seswekile kunye nemfundo (DCES) . Banokuqonda uloyiko lwakho kunye neenkxalabo zakho kwaye bakuncede ulungiselele utyelelo lwakho olulandelayo.
Sebenzisana neqela lezonyango
Isifo seswekile sisifo esinokukuchaphazela ukusuka entloko ukuya ezinzwaneni. Ngoko ke, qiniseka ukuba uhlola amehlo akho, ucoca amazinyo akho, uhlola iinyawo zakho, uvavanya igazi lakho (uvavanyo lwelebhu), kunye nalo naluphi na olunye unyango oluyimfuneko. Ukuze uhlale usempilweni ngesifo seswekile sohlobo lwesibini, udinga inkxaso yeqela lezonyango.
"Apho ufumana khona ulwazi kubaluleke njengolwazi olufumanayo."
Kukho ulwazi oluninzi malunga nesifo seswekile kwi-intanethi, kodwa akufuneki ukuba wazi yonke into ngaxeshanye. Iqela lakho lezonyango linokukunceda ufumane ulwazi oluchanekileyo kuwe.
Uthetha njani wena ngokwakho?
Musa ukuba neentloni okanye ukoyika xa uthetha nogqirha wakho. Musa ukucinga ukuba uza kukugweba. Nokuba uhlala ungumntu ongafuni ukuthetha, zama ukuthetha ngokunyaniseka kancinci. Kuba ukuba awumxeleli ngengxaki okanye ubunzima ojongene nabo, ugqirha akayi kwazi ngayo. Amazwi akho anokwenza umahluko omkhulu kunyango lwakho nakumgangatho wobomi bakho.
Ngamanye amaxesha amadinga okubonana nogqirha anokuba nzima kakhulu kangangokuba ungalibali ukuthetha. Kodwa kukho iindlela zokwenza kube lula.
| Oko kufuneka ukwenze | Inzuzo yayo |
|---|---|
| Lungela uhambe. | Gcina ijenali yesifo seswekile kwaye ubhale phantsi amanqanaba eswekile egazini lakho, amayeza, kunye nayo nayiphi na imibuzo onayo. Ngale ndlela, awuyi kuyilibala nantoni na. |
| Hamba nomntu omthembileyo. | Kungaba luncedo kakhulu ukuba nomhlobo okanye ilungu losapho kunye nawe. Banokukunceda ukhumbule oko ugqirha akuthethayo. |
| Thetha ngokukhululekileyo nangokunyanisekileyo. | Nokuba ugqirha uthi, "Yitya kakuhle, qhelisa umzimba, thatha amayeza akho," mxelele iingxaki zakho zokwenyani. Umzekelo, thetha izinto ezifana nezi: "Gqirha, eli yeza libiza kancinci," "Ndinengxaki yokufumana ixesha lokupheka," "Amadolo am ayabuhlungu kangangokuba andikwazi kuhamba." |
| Kholelwa kuwe. | Ukuba kukho into engakucacelanga kakuhle, ukuba awuyiqondi kakuhle ingcebiso enikwayo, okanye ukuba awukwazi ukuyifaka ebomini bakho, qiniseka ukuba ubuza ngayo. |
Xa isicwangciso sakho sonyango sisebenza kakuhle, yabelana ngeendaba ezimnandi nogqirha wakho. Kuba ungundoqo weqela lonke lezonyango. Uyazi kakuhle umzimba wakho, amava akho, iinjongo zakho, iingxaki zakho, kunye neshedyuli yakho. Ke ngoko, nguwe onokuthi ukhethe eyona ndlela ilungileyo yokulawula amanqanaba eswekile egazini lakho kwaye uhlale kude nemiphumo emibi.
Umyalezo Wokuya Ekhaya
- Ungoyena mntu ubalulekileyo ekulawuleni isifo sakho seswekile. Ungoyiki ukuthetha ngempilo yakho.
- Qaphela izinto ezifana namanqanaba eswekile egazini lakho (A1c), uxinzelelo lwegazi, kunye ne-cholesterol.
- Xa usiya kugqirha, bhala imibuzo yakho kwincwadi yamanqaku uze ufike ukulungele. Ukuba kunokwenzeka, hamba nomntu omthembileyo.
- Thetha ngokukhululekileyo nogqirha wakho malunga nayo nayiphi na imiba yezemali okanye enokwenzeka onokujongana nayo ngexesha lonyango (njengeendleko zamayeza, ukungabikho kwexesha, njl.njl.).
- Gcina unxibelelwano oluhle neqela lakho lezonyango (oogqirha, abahlengikazi). Ungumholi welo qela.
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