Ngaba unesifo seswekile ? Ngamanye amaxesha unokucinga ukuba ukuphila nesi sifo kunzima kwaye kuxinezelekile. Ubusazi na ukuba olu xinzelelo lunokwanda kancinci kancinci luze lukhokelele kwiimvakalelo zosizi, ixhala, okanye ukudakumba ? Enyanisweni, kukho unxibelelwano olukhulu phakathi kwezi meko zimbini kunokuba unokucinga. Malunga nomntu omnye kwabalishumi onesifo seswekile (mhlawumbi nangaphezulu) unokufumana ukudakumba. Oku kunokuba nzulu kancinci. Kuba iingxaki zengqondo zinokwenza kube nzima ukulawula isifo seswekile , kwaye isifo seswekile singenza iingxaki zengqondo zibe zimbi ngakumbi. Kodwa ungakhathazeki, ukuqonda oku nokuyilawula ngokufanelekileyo kunokuba ngumceli mngeni, kodwa akunakwenzeka.
Isifo seswekile siyichaphazela njani impilo yakho yengqondo?
Ubomi bakho mhlawumbi butshintshe kakhulu ukususela ngomhla ugqirha wakho akuxelele ukuba unesifo seswekile sohlobo 1 okanye sohlobo 2. Oko kuthetha ukuba kufuneka ucinge ngempilo yakho ngaphezu kwanini na ngaphambili.
Khawucinge nje, ugqirha ukuxelela athi, "Musa ukutya oku, musa ukutya okuya, iswekile ayilunganga, musa ukusela utywala." Ayipheleli apho, kodwa kufuneka ujonge inqanaba leswekile egazini lakho yonke imihla kwaye uthathe i-insulin ngexesha. Xa utshintsha ngequbuliso indlela obuqhele ngayo ixesha elide, kuyinto eqhelekileyo ukuziva uxinezelekile, unomsindo, kunye nosizi.
Zithini iimpawu zokudakumba?
Ukudakumba akupheleli nje ekuziveni ulusizi. Kunzima ngaphezu koko. Jonga ukuba unazo na ezi mpawu.
| Udidi lweempawu | Ngaba nawe uyaziva ezi zinto? |
|---|---|
| Iimpawu zeemvakalelo | Iimvakalelo zosizi olungapheliyo, ukungabi nanto, ukuphelelwa lithemba, umsindo ongapheliyo, okanye ukuziva unetyala ngokungeyomfuneko. |
| Utshintsho kwindlela yokuziphatha | Ukulahlekelwa ngequbuliso okanye ukwanda komnqweno wokutya, ukungalali okanye ukozela emini, ukuziva ungenanto yakwenza nabantu. |
| Iimpawu zomzimba | Iingxaki zenkqubo yokugaya ukutya ezifana neentlungu zomzimba ezingachazwanga, ukudinwa okungapheliyo (ukudinwa), kunye neentlungu zesisu. |
| Imiphumo kubuchule bokucinga | Ubunzima bokugxila kwimisebenzi yemihla ngemihla, ubunzima bokwenza izigqibo, kunye neengcinga zokuzibulala. |
Kubalulekile: Ukuba unempawu enye okanye ezingaphezulu kwezi zidweliswe apha kangangeeveki ezingaphezu kwezimbini, ngokuqinisekileyo kufanelekile ukuthetha nogqirha wakho ngayo.
Yintoni 'iDiabetes Distress'?
Oku kwahlukile kancinci kuxinzelelo oluqhelekileyo. 'Ingxaki yesifo seswekile' luhlobo loxinzelelo olubangelwa kukuba nesifo seswekile. Ungaziva ngathi:
- "Nokuba ndizama kangakanani na ukulawula iswekile yam, ayisebenzi."
- "Andazi ukuba ndiza kuhlaselwa zizifo ezintsha ngenxa yesi sifo."
- "Andizilawuli, esi sifo seswekile sinjalo."
Xa unezi ngcinga, ungaziva utyhafile malunga nokulawula isifo sakho seswekile. Ungakuphepha nokujonga iswekile yakho egazini, ukuthatha amayeza akho, okanye ukuya kugqirha. Le meko ifana nokudakumba, kodwa ibangelwa sisifo seswekile. Kungoko ke, kubalulekile ukunyanga esi sifo sengqondo kunye nesifo sakho seswekile .
Ngamanye amaxesha, amanqanaba eswekile egazini lakho anokunyuka kakhulu okanye aphantsi kakhulu ngequbuliso, nto leyo enokubonisa iimpawu zokudakumba okanye ixhala. Ngoko ke, ukujonga amanqanaba eswekile egazini lakho rhoqo kunye nokuthetha nogqirha wakho ngayo kunokukunceda uqonde ukuba kwenzeka ntoni ngokwenene.
Ungakuthintela njani uxinzelelo olubangelwa sisifo seswekile?
Amaxesha amaninzi, eyona nto inzima kukuqonda ukuba unesifo sokudakumba. Kuba xa udandathekile, kunzima ukwenza izigqibo, kwaye awufuni nokuya kugqirha. Ngoko ke, kubaluleke kakhulu ukwenza isicwangciso esilungileyo ukususela kumhla ofumanisa ukuba unesifo seswekile.
- Bona ingcali rhoqo: Ukongeza kugqirha wakho oqhelekileyo, kungcono ukubona ingcali ye-endocrinologist, ugqirha ogxile kwizifo ezinxulumene namahomoni ezifana nesifo seswekile. Angakunceda uphuhlise isicwangciso sonyango esikulungeleyo.
- Funa ingcebiso ngempilo yengqondo:Buza ugqirha wakho uze ubone ingcali yezempilo yengqondo enceda abantu abaneengxaki ezihlala ixesha elide. Oku akunanto yakwenza neentloni.
- Joyina iqela lenkxaso: Ukuthetha nabanye abanesifo seswekile njengawe nokwabelana ngamava kunokuba ngumthombo omkhulu wamandla. Uza kuqonda ukuba awuwedwa.
- Zibekele iinjongo ezincinci: Endaweni yokuzama ukwenza into enkulu ngaxeshanye, zibekele usukelo olunye okanye ezimbini ezincinci ngexesha. Umzekelo, qala ngento encinci efana nokuthi, "Ndiza kuhamba imizuzu eli-15 yonke imihla kule veki."
Ukuba nawe unazo ezi mpawu, ungenza ntoni?
Ukuba unesifo seswekile kwaye uziva ngathi uneempawu zokudakumba ezikhankanyiweyo ngaphambili, nazi ezinye izinto onokuzenza.
1. Unyango
Ukuba awukayifuni unyango, lunokuba luncedo olukhulu. Lunokukunceda uthethe ngeemvakalelo zakho, ufumane izisombululo, kwaye uphile ubomi obulinganiselayo nesifo seswekile. Ezinye zeendlela zonyango ezisetyenziswa kakhulu kule njongo zezi:
- Unyango Lokuziphatha Oluqondayo ( CBT )
- Unyango lokuziphatha ngendlela engaqhelekanga (i-DBT)
- Unyango loSapho
2. Amayeza
Kukho amayeza anokunyanga uxinezeleko kunye nesifo seswekile. Ezinye izidambisi-ntlungu, ezifana nee-SSRIs (Selective Serotonin Reuptake Inhibitors), zifunyenwe zinceda ukulawula amanqanaba eswekile egazini kubantu abanesifo seswekile sohlobo lwesibini.
Kubaluleke kakhulu: Ngugqirha wakho kuphela omele agqibe ukuba zeziphi amayeza omele uwathathe kwaye ixesha elingakanani. Ungaze uwathathe amayeza wedwa okanye ngokusekelwe kwinto omnye umntu akuxelele ukuba uyenze, okanye uyeke ukusebenzisa naliphi na iyeza olithathayo.
3. Ulawulo loxinzelelo
Uxinzelelo oluqhubekayo lunokubangela ukuba amanqanaba eswekile egazini lakho anyuke, ngoko ke ukufumana iindlela zokulawula uxinzelelo kubalulekile kwimpilo yakho iyonke.
- Ukuzilolonga
- Ukucamngca
- Ukuphumla xa uziva udiniwe
- Ukulala ngokwaneleyo
- Ukunciphisa ukusela ikofu kunye notywala
Izinto ezilula ezinje zinokukunceda uhlale usempilweni yengqondo kwaye ulawule isifo seswekile.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba isifo seswekile kunye nokudakumba kudibane. Ukuba uvakalelwa ngolu hlobo, ayilotyala lakho.
- Qaphela iimpawu zoxinzelelo. Ngamanye amaxesha unokucinga ukuba yimvakalelo nje yosizi, kodwa yinikele ingqalelo.
- Ukulawula isifo seswekile luhambo olude. Endaweni yokuzama ukwenza yonke into ngokuchanekileyo ngaxeshanye, zibekele usukelo oluncinci kwaye usebenzele ukulufezekisa.
- Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngayo yonke into. Impilo yengqondo ibaluleke njengempilo yomzimba. Ngoko ke musa ukuzibamba uthethe into oyicingayo.
- Musa ukwala uncedo olufumana kusapho lwakho, kubahlobo, nakumaqela enkxaso. Awuwedwa kolu hambo.
Isifo seswekile, ukudakumba, impilo yengqondo, iswekile egazini, isifo seswekile kunye nokudakumba, ulawulo lweswekile, uxinzelelo
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