Ngaba unesifo seswekile? Okanye ngaba kukho umntu kusapho lwakho okanye umhlobo wakho onesi sifo? Abantu abaninzi baqala bakhathazeke baze boyike xa befumanisa ukuba banesifo seswekile. Kukho amaxesha apho bacinga, "Hayi bo, ubomi bam buphelile." Kodwa oko akuyonyani. Isifo seswekile sisifo esithi, ukuba silawulwa ngokufanelekileyo, sikhokelela kubomi obuqhelekileyo, okanye obungcono nangakumbi, nobonwabisayo. Namhlanje sithetha ngamava okwenyani omntu onjalo. Eli bali liza kuba namandla amakhulu kuwe.
Kwenzeka ntoni xa wafumanisa ukuba unesifo seswekile?
Indoda ekule bali yafunyaniswa ukuba ine-Type 2 Diabetes ngo-2019. I-HbA1c yakhe (eyinqanaba eliqhelekileyo leswekile egazini kwiinyanga ezi-3 ezidlulileyo) yayiyi-12.7%. I-glucose yakhe yokuzila ukutya yayiyi-283 mg/dL. La maxabiso aphezulu kakhulu. Ekuqaleni, wacinga, "Ihlabathi lam liwile." Kodwa wakhawuleza wayiyeka loo nto, ecinga, "Kulungile, ndingayilawula le nto," waza wenza icebo.
Ngoko ke wenze ntoni? Ngamafutshane, utshintshe izinto ezintathu ezibalulekileyo ebomini bakhe.
1. Ukutya
2. Ukuzilolonga
3. Ukuthatha amayeza ngokuchanekileyo
Ngokudityaniswa kwezi zintathu, ulahlekelwe malunga neekhilogram ezili-18. Ukuza kuthi ga namhlanje, ixabiso lakhe le-HbA1c likwinqanaba elihle le-6.3%. Jonga, ukuba uzimisele, akukho nto ingenakwenzeka, akunjalo?
Ezona zinto zibalulekileyo azenzileyo ukulawula iswekile
Ngoku makhe sijonge ezinye zeendlela eziphambili ezamncedayo kolu hambo. Ezi ziya kuba luncedo kakhulu nakuwe.
Ukuzilolonga kubalulekile.
Ukuzilolonga kube yinxalenye ebalulekileyo yobomi bakhe. Uya ejimini iintsuku ezimbini okanye ezintathu ngeveki. Apho, wenza uqeqesho lwe-cardio kunye noqeqesho lokuqinisa umzimba .
- Okokuqala, hamba kwi-treadmill imizuzu eli-15-20.
- Emva koko ndenza umthambo wokuphakamisa iintsimbi kunye nomgangatho.
- Ekugqibeleni, iseshoni yokuzilolonga igqitywa ngokuhamba kwi-treadmill eminye imizuzu eli-10-15.
Eyona nto ibalulekileyo kukukhetha umthambo ofanelekileyo kuwe, owuthandayo, kwaye unamathele kuwo. Thetha nogqirha wakho ngawo kwaye ufumane ingcebiso.
Ukujonga amanqanaba eswekile rhoqo
Ekuqaleni, wayesebenzisa i-app efowunini yakhe ukulandelela yonke into ayityayo, kuquka ukuba zingaphi ii-carbohydrates kunye neproteni engakanani. Kodwa ngoku sele eqhele kakhulu kangangokuba uyazi ukuba zeziphi ukutya ezilungileyo kuye.
Khawucinge nje, ngamanye amaxesha sonke siziva sifuna ukutya into esiyithandayo. Into efana nepasta okanye iinoodles. Ngaphambi kokuba sitye into enjalo, sijonga amanqanaba ethu eswekile egazini. Ukuba amanqanaba eswekile akwinqanaba elihle njenge-100-102 mg/dL, sitya intwana encinci. Kodwa ukuba amanqanaba eswekile aphezulu kancinci njenge-125-130 mg/dL, siyakuphepha ngokupheleleyo oko kutya ngaloo mini. Hayi indlela entle ngayo loo mkhwa, akunjalo?
Ukuthatha amayeza ngexesha
Uthatha i-2000mg ye-metformin ngosuku. I-1000mg kusasa kunye ne-1000mg kunye nesidlo sangokuhlwa. Ukongeza, uthatha neyeza lokunciphisa i-cholesterol elibizwa ngokuba yi-Lipitor njengendlela yokukhusela intliziyo. Iindidi kunye needosi zala mayeza ziyahluka kumntu nomntu. Ke ngoko, kubalulekile ukuba uhlale uthatha amayeza akho njengoko ugqirha wakho ekuyalela.
Ukwazile njani ukulawula ukutya nokusela kwakho?
Into enye abantu abaninzi abayoyikayo xa kufikwa kwisifo seswekile kukulawula indlela yokutya. Kodwa akunzima njengoko ucinga. Jonga indlela akwenza ngayo.
| Isidlo | Izinto zokutya (Imizekelo) | Izinto ekufuneka uzikhumbule |
|---|---|---|
| Isidlo sakusasa | Into eneproteni eninzi, njengamaqanda. Ibha yeproteni elungileyo ukuba awunalo ixesha. | Ukuqala usuku ngokutya ukutya okuneproteni eninzi kunceda ekulawuleni amanqanaba eswekile egazini imini yonke. |
| Isidlo sasemini | Isandwich eneezilayi ezibini zesonka esineekhabhohayidreyithi eziphantsi (umz. itshizi, inyama/intlanzi). | Nangona isilayi sesonka esiqhelekileyo sineegram ezili-18 zeekhabhohayidreyithi, isilayi sesonka esineekhabhohayidreyithi eziphantsi sineegram ezili-9 kuphela. |
| Isidlo sakusasa | Ibha yeproteni, iapile elinebhotolo yamandongomane, amaqunube, kunye namaqunube amnyama. | Ndizama ukugcina iicarbohydrates zingaphantsi kwama-35 grams kwisidlo esiphambili kunye nangaphantsi kwama-15 grams kwisnack. |
| Isidlo sangokuhlwa | Iiproteni ezingaphezulu. Inyama, inkukhu okanye intlanzi (njengesalmon) kunye nemifuno efana nebroccoli. | Uthi eyona nto ibalulekileyo kukungatyi nto emva kwentsimbi yesi-6:30 - 7:00 pm. |
Xa wafumanisa okokuqala ukuba unesifo seswekile, wayeka ngokupheleleyo ukutya izinto ezifana neetapile, isonka, irayisi kunye nepasta. Kodwa ngoku, utya kancinci ngokulawula. Umzekelo, ukuba uziva enqwenela ukutya ipasta, utya nje isandla . Eli licebiso elibaluleke kakhulu.
Abantu nezinto ezindincedileyo kolu hambo
Njengoko le ndoda isitsho, awunakukwazi ukuhamba wedwa kolu hambo. Isizathu esikhulu sempumelelo yakhe kukuba neqela elihle lenkxaso elikungqongileyo. Ukuba nabahlobo nosapho abakukhuthazayo nabakuchazayo iimpazamo zakho ngamandla amakhulu.
"Kubaluleke kakhulu ukuthetha nabantu abanokukunceda. Le ayisiyonto onokuyenza wedwa."
Abantu abaninzi abanesifo seswekile baziva ngathi bodwa kweli hlabathi, banamathele esiqithini. Abazi ukuba benze ntoni okanye bacele bani uncedo. Ukungabi nogqirha oqondayo nobancedayo nako kuyingxaki enkulu.
Ngoko ke eyona nto ilungileyo ayenzileyo kukubona ingcali ye-endocrinologist . Ukongeza kugqirha wosapho lwakho, licebo elihle ukufumana inkxaso kwingcali efana nale. Banokukuthumela nakwabanye abantu abanokukunceda, njengengcali yesondlo .
Uyoyise njani le mingeni?
Ukulawula uxinzelelo kubaluleke kakhulu nakwisifo seswekile. Uchitha ixesha nentombi yakhe ukuze anciphise uxinzelelo. Bobabini baqalise igadi yemifuno kunye kwaye bayavuya kakhulu ukuvuna imifuno kuyo.
Eyona ngxaki yakhe inkulu kukwenza into elungileyo xa kungekho mntu ubukeleyo, xa eyedwa. "Nditya ntoni? Ndingaya ejimini? Ndingazibamba ekufuneni ukutya idonathi kusasa?" Ezi ziseyimingeni kuye. Ngamanye amaxesha, xa esela ikofu ebandayo engenaswekile, kunzima kuye ukuba angatyi idonathi nayo.
Ngoko ke wenza ntoni ngamaxesha anjalo? Ujonga umfanekiso wentombi yakhe kwifowuni yakhe.
"Ndineminyaka engama-46 ngoku. Ndifuna ukubamba isandla sentombi yam ngomhla etshata ngawo. Xa ucinga ngayo, kulula ukwenza isigqibo esifanelekileyo."
Jonga ukuba ikunika amandla angakanani ukwenza into elungileyo kumntu omthandayo, ngekamva lakho.
Umyalezo Wokuya Ekhaya
- Isifo seswekile (uhlobo lwesibini lwesifo seswekile) asikokuphela kobomi. Sisifo esinokulawulwa.
- Ukutya, ukuzilolonga, kunye nokusela amayeza njengoko kuchaziwe konke oku kubaluleke ngokulinganayo.
- Jonga amanqanaba eswekile egazini lakho kunye ne-HbA1c rhoqo. Thetha nogqirha wakho ngayo.
- Ukulawula ukutya akuthethi ukuba awuyityi yonke into. Kukukhetha ukutya okune-carbohydrate encinci kunye neproteni eninzi , kwaye ukutye ngokulinganisela .
- Kunzima ukuhamba olu hambo wedwa. Ukuba nosapho oluxhasayo, abahlobo, kunye neqela lezonyango elilungileyo kunamandla amakhulu.
- Ngamanye amaxesha xa kunzima ukwenza isigqibo, zikhumbuze ukuba kutheni ufuna ukuphila. Loo nto iya kuba ngamandla akho amakhulu.
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