Uninzi lwethu lucinga ukuba isifo seswekile sichaphazela kuphela abantu abatyebileyo nabatyebileyo. Kodwa ubusazi na ukuba kumntu okwilizwe laseMzantsi Asia elifana nathi, oko kukuthi, eSri Lanka, nokuba sibhityile okanye sinobunzima obuqhelekileyo, sinamathuba amaninzi okufumana isifo seswekile sohlobo lwesibini? Enyanisweni, xa kuthelekiswa nezinye iintlanga, umngcipheko wethu uphezulu ngokuphindwe kane. Le yinto esimangalisayo ngokwenene. Ke namhlanje, masithethe ngesizathu sokuba oku kwenzeke, into ekufuneka siyiqaphele, kunye nento esinokuyenza ukuzikhusela kule meko.
Kutheni abantu baseMzantsi Asia besengozini enkulu njengathi?
Eyona nto iphambili yile ndlela imizimba yethu egcina ngayo amafutha. Khawuthelekelele, umaleko ongabonakaliyo wamafutha ubekwe kwiindawo ezibalulekileyo emzimbeni wethu njengesibindi kunye nemisipha. Ngokwezonyango, oku kubizwa ngokuba yi- (Visceral adiposity) . Le yinto enokwenzeka ngaphakathi, nokuba umzimba wethu ubhityile kwaye awubonakali ngathi unjalo ngaphandle.
Ngamafutshane, ngenxa yomaleko wamafutha ajikeleze eli lungu, ihomoni i -insulin eveliswa yipancreas yomzimba wethu ayinakusebenza kakuhle. Umsebenzi ophambili we-insulin kukunceda iiseli zithathe iswekile (iglucose) egazini kwaye ziyiguqule ibe ngamandla. Ngoko ke, xa i-insulin ingakwazi ukwenza umsebenzi wayo ngokufanelekileyo ngenxa yomaleko wamafutha, siyibiza ngokuba kukumelana ne-insulin . Oku kubangela ukuba amanqanaba eswekile egazini anyuke.
Nokuba uzilolonga kangakanani na, ukuba la mafutha abekwe kwimisipha yakho, kuba nzima ukuba loo misipha ifunxe iswekile egazini. Le yenye yeendlela zokumelana ne-insulin.
Ingxaki entlumbini esijongene nayo: ukuxhathisa kunye nokusilela
Njengabantu base-Asia baseMzantsi, le ngxaki inzima ngakumbi kuthi ngenxa yezizathu ezibini.
1. Ukuxhathisa i-Insulin: Njengoko benditshilo ngaphambili, nangona umzimba wethu uvelisa i-insulin, ayisebenzi kakuhle. Ugqirha oyingcali othethe ngale nto wabelane ngamava akhe. Xa waba nesifo seswekile sokukhulelwa ngexesha lokukhulelwa, kwafuneka afake i-insulin eninzi nangona wayene-body mass index eqhelekileyo (BMI). Oku kuthetha ukuba nangona kukho i-insulin emzimbeni, ayisebenzi kakuhle, ngoko ke kufuneka inani elikhulu.
2. Ukunqongophala kwe-insulin: Enye ingxaki kukuba ngokwemfuza, iiseli ezivelisa i-insulin (iiseli ze-beta) kwi-pancreas zethu azisebenzi kangako. Oku kubizwa ngokuba yi-beta cell blunting.Oko kukuthi, xa sisitya, amanqanaba ethu eswekile egazini ayanyuka. Emva koko ipancreas ifumana uphawu lokuvelisa i-insulin. Kodwa ngenxa yokuba iiseli zethu "zinobuvila", azivelisi i-insulin de amanqanaba eswekile egazini abe phezulu kakhulu. Ngoko ke sinengxaki yokuba i-insulin ayisebenzi kakuhle kwelinye icala, kwaye ingxaki yokungayivelisi i-insulin eyaneleyo kwelinye icala.
Ziziphi izinto ezinokubangela umngcipheko wokuba umntu avavanywe isifo seswekile?
Njengabemi baseMzantsi Asia, kufuneka siqaphele iikhrayitheriya ezahlukileyo kwiikhrayitheriya eziqhelekileyo xa kuvavanywa isifo seswekile. Kubaluleke kakhulu ukuba uhlolwe isifo seswekile ukuba i-body mass index yakho, okanye i-BMI, ingaphezulu kwama -23. Nangona ixabiso eliqhelekileyo kumazwe aseNtshona lingama-25, ngenxa yokwahluka kwezakhi zofuzo zethu, sisengozini nokuba sine-BMI ephantsi.
Jonga ukuba unayo na enye okanye ezingaphezulu kwezi zinto zilandelayo ezibangela umngcipheko.
| Into Engumngcipheko | Inkcazo |
|---|---|
| Isalathisi soBunzima boMzimba (i-BMI) | Ukuba i-BMI yakho ingaphezulu kwe-23 kg/m². |
| Imbali yosapho | Ukuba umama wakho, utata, umnakwenu okanye udadewenu unesifo seswekile sohlobo lwesibini. |
| Ezinye iimeko zonyango | Ukuba kukho umntu kusapho lwakho onembali yesifo seswekile, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, okanye amanqanaba e-triglyceride egazini angaphezu kwama-250 mg/dL. |
| Ingakumbi kubafazi | Ukuba unayo okanye ukhe waba nayo iPolycystic Ovary Syndrome (PCOS). |
Uthetha njani nogqirha wakho ngale nto?
Eyona nto ibalulekileyo kukuthatha inyathelo lokuqala uze uthethe nogqirha wakho ngale nto. Ugqirha wakho usenokungafuni ukukuvavanya isifo seswekile kuba ungumntu oqhelekileyo. Kodwa ungamchazela ezi zinto.
Xa usiya kugqirha wakho, yitsho into efana nale, "Gqirha, nangona i-BMI yam ikwinqanaba eliqhelekileyo, ndiyazi ukuba ndingumAsia waseMzantsi kwaye ndisemngciphekweni wesifo seswekile nokuba ndikwi-BMI ephantsi. Ngoko ke ungayijonga i-A1c yam?"
I-A1c (HbA1c) sisikali sokulinganisa amanqanaba eswekile egazini lakho kwiinyanga ezi-2-3 ezidlulileyo. Olu vavanyo lunokukuxelela ukuba unesifo seswekile okanye usemngciphekweni wokuba nesifo seswekile (prediabetes). Kubalulekile ukuba ulawule impilo yakho.
Ukutya kunye nendlela yokuphila: Sifanele senze ntoni?
Ukutya kwakho kubaluleke kakhulu kwi-70% ekulawuleni isifo seswekile. Ama-30% aseleyo kukuzilolonga.
Iingcali zithi, "Andikaze ndixelele izigulane zam ukuba ziyeke ngokupheleleyo ukutya ukutya endikuthandayo. Eyona nto ibalulekileyo kukuqonda ukuba zeziphi izinto ekufuneka zitye kancinci, zeziphi ezifunekayo, kwaye zilungelelanise njani ukutya."
Ukutya kwethu okuphambili eSri Lanka kudla ngokuba neecarbohydrates ezininzi (istatshi). Sitya ukutya okwenziwe ngerayisi, isonka, kunye nomgubo kakhulu. Naluphi na uhlobo lwecarbohydrates lubangela ukuba amanqanaba eswekile egazini anyuke. Ngoko ke into ekufuneka siyenze kukungayeki ukutya oku kutya ngokupheleleyo.
- Tshintsha indlela olungisa ngayo ipleyiti yakho yerayisi: Beka ikota yepleyiti yakho yerayisi, ikota yeproteni (intlanzi, inkukhu, amaqanda, iilentile, iitshizi), kwaye isiqingatha esiseleyo semifuno kunye nemifuno eluhlaza.
- Faka ukutya okutyebileyo kwifayibha: Ukutya okufana neenkozo ezipheleleyo, ii-oats, irayisi emdaka, imifuno, kunye neziqhamo kuyacothisa isantya sokufakwa kweswekile egazini.
- Kuphephe ukutya okucutshungulweyo kunye neziselo ezineswekile: Oku kubangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Musa ukuvumela isifo seswekile silawule ubomi bakho. Endaweni yoko, zifundise ngesi sifo, qhagamshelana nogqirha wakho ukuze ufumane iingcebiso ezifanelekileyo, kwaye wenze utshintsho kwindlela ophila ngayo.
Umyalezo Wokuya Ekhaya
- Ukuba ngumntu wase-Asia waseMzantsi, ingakumbi waseSri Lanka, yeyona nto iphambili ebangela isifo seswekile sohlobo lwesibini.
- Le ngozi ayipheli nokuba ubunzima bomzimba wakho buqhelekile okanye nokuba ubhityile.
- Ukuba i-BMI yakho ingaphezulu kwama-23 okanye ukuba kukho umntu kusapho lwakho onesifo seswekile, ngokuqinisekileyo kufuneka uhlolwe.
- Ziphathele impilo yakho kwaye ucele ugqirha wakho ukuba akuvavanyele isifo seswekile. Buza ngovavanyo lwe-A1c.
- Ukutya kubaluleke kakhulu. Lawula ukutya kwakho okune-carbohydrate (starch) kwaye ugxile ekutyeni okutyebileyo kwiproteni kunye nefayibha.
- Musa ukoyika ukucela uncedo. Ngolwazi olufanelekileyo kunye nolawulo, ungaphila ubomi obusempilweni.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho