Uma udokotela wakho ekutshela ukuthi unesifo sikashukela, angase athi futhi, "Usengozini yesifo senhliziyo." Kuvamile ukuzizwa wesaba futhi ukhungathekile uma uzwa lokho. Kodwa ungakhathazeki. Izindaba ezinhle ukuthi uma uqala ukulawula isifo sakho sikashukela namuhla, ungavimbela izinkinga eziningi ezinkulu ozobhekana nazo esikhathini esizayo, njengesifo senhliziyo. Empeleni, ukuphatha isifo sikashukela akuyona into ozalwa nayo. Kuthatha isikhathi futhi kufanele ufunde izinto ezintsha. Kodwa njengoba usujwayela, uzobona ukuthi akunzima kangako. Ake sibone ukuthi imiphi leyo mikhuba.
Ake sifunde ukuthi singalinganisa kanjani amazinga kashukela egazini ngokunembile.
Ukulawula amazinga kashukela egazini lakho kungenye yezindlela ezinhle kakhulu zokuvimbela izifo zenhliziyo nezinye izinkinga zesifo sikashukela. Yingakho kubalulekile ukuhlola amazinga kashukela egazini lakho njalo. Uma uthola ukuthi amazinga kashukela egazini lakho aphezulu, ungenza izinguquko ekudleni kwakho, endleleni yokuphila, kanye nemithi.
Kulokhu, sisebenzisa idivayisi encane kagesi ebizwa ngokuthi i-`glucometer`. Indlela esetshenziswa ngayo ilula kakhulu:
- Okokuqala, geza izandla zakho kahle ngensipho bese uzomisa.
- Bese ufaka umucu wokuhlola emshinini.
- Mane nje uhlabe umunwe wakho nge-lancet encane ehambisana nekhithi yokuhlola.
- Thinta ithonsi legazi endaweni ekhethiwe emgqeni wokuhlola bese ulibamba lapho isikhashana.
- Ngemizuzwana embalwa, izinga lakho likashukela lizovela esikrinini.
Nakuba amanye amamitha ekuvumela ukuthi uqophe ukufundwa kwakho, kuvame ukuba usizo ukuwabhala phansi encwadini encane noma ekhalendeni. Buza udokotela wakho ukuthi kufanele uhlole kangaki ushukela wakho wegazi. Ngokuvamile, ngaphandle kokuthi kuqondiswe ngenye indlela, izinga likashukela egazini lakho kufanele libe phakathi kuka-80 no-130 mg/dL ngaphambi kokudla . Ngemva kwamahora amabili, kufanele libe ngaphansi kuka-180 mg/dL .
Yiba nolwazi oluhle ngemithi yakho.
Uma uthatha imithi yesifo sikashukela, kubalulekile ukuqonda ngokucacile ukuthi imithi isebenza kanjani kanye nemiphumela emibi engaba khona. Ikakhulukazi uma uthatha i-insulin, kubaluleke kakhulu ukwazi ukuthi kufanele uthathe malini ngezikhathi ezahlukene. Uma unezinkinga ngalokhu, ungabi namahloni futhi ukhulume nodokotela wakho. Angakusiza, noma akuthumele kumfundisi wesifo sikashukela, ongakusiza ukuthi uthathe umthamo ofanele njalo.
Ukubaluleka kokulandela umkhondo wama-carbohydrate
Ama-carbohydrate ayizakhamzimba ezithinta kakhulu amazinga kashukela egazini, ngaphezu kwamaprotheni noma amafutha ekudleni esikudlayo. Ngakho-ke ukugcina umkhondo wokuthi mangaki ama-carbohydrate owadlayo nsuku zonke kungasiza kakhulu ekuvikeleni inhliziyo yakho ngokuhamba kwesikhathi.
Cabanga ngakho, uma ushukela wegazi uphezulu isikhathi eside kakhulu, kungalimaza imizwa kanye nezicubu zemisipha ezisiza ukusebenza kwenhliziyo yethu. Futhi kwandisa ukuvuvukala, i-cholesterol, namafutha egazini abizwa ngokuthi ama-triglycerides. Zonke lezi zinto ziyahlangana ukuze zivule indlela yesifo senhliziyo.
Uchwepheshe wezokudla okunempilo noma umfundisi wesifo sikashukela angakufundisa ukuthi ungabala kanjani ama-carbohydrate. Esikhathini esiningi, lokhu kuhilela ukunaka ubukhulu bezingxenye, ukufunda amalebula okudla, nokufunda ukuthi ungabala kanjani izinto ezifana nemifino nezithelo ezingenawo amalebula.
Umehluko phakathi kwama-carbohydrate amahle namabi
Nakuba ukubala ama-carbohydrate kubalulekile, khumbula ukuthi akuwona wonke ama-carbohydrate adalwe ngokulinganayo. Amanye alungele imizimba yethu, kanti amanye awalungile. Ake sibheke umehluko.
| Uhlobo lwe-carbohydrate | Izibonelo | Indlela okuthinta ngayo umzimba |
|---|---|---|
| Ama-carbohydrate amabi/alula (Ama-Carbs Acwengisisiwe/Alula) | Isinkwa esimhlophe, imikhiqizo yesinkwa, amabhisikidi, amakhekhe, iziphuzo ezimnandi, ama-potato chips | Izakhamzimba ezincane kanye ne-fiber. Ikhuphula amazinga kashukela egazini ngokushesha. Ibangela ukukhuluphala. |
| Ama-carbohydrate amahle/ayinkimbinkimbi (Ama-carbohydrate ayinkimbinkimbi) | Imifino, izithelo, okusanhlamvu okuphelele (i-buckwheat, ibhali), ubhontshisi, ubhontshisi oluhlaza, ilayisi elinsundu, i-oats | Ine-fiber eningi kanye nokudla okunomsoco. Isiza ukulawula ushukela egazini. Isiza ekulawuleni isisindo futhi yehlise i-cholesterol. |
Ngakho khetha imifino, izithelo, ubhontshisi, kanye nokolweni ophelele noma nini lapho kungenzeka. Uma udla isinkwa, i-pasta, noma ilayisi, zama ukukhetha lezo ezithi "ukolweni ophelele ongu-100%."
Zinike isikhathi sokuzivocavoca ekhalendeni lakho.
Uma unesifo sikashukela, ukuzivocavoca nsuku zonke kubalulekile ekulawuleni amazinga kashukela egazini lakho nokugcina inhliziyo yakho iphilile. Indlela elula yokwenza lokhu kube umkhuba wansuku zonke ukuhlela isikhathi sokuzivocavoca ekhalendeni lakho, kanye neminye imisebenzi yakho ebalulekile. Udinga futhi ukuhlanganisa ukuzivocavoca kwakho nokudla kwakho kanye nemithi. Khuluma nodokotela wakho ngesikhathi esingcono kakhulu sokuzivocavoca.
Enye into okufanele uyiphawule ekhalendeni lakho yizikhathi zokuqokwa ngudokotela wakho. Ngaphezu kokuhlolwa kwakho kwaminyaka yonke, yenza i-aphoyintimenti yokubona udokotela wakho ngokushesha okukhulu uma uzizwa udinga ukushintsha umthamo wemithi yakho, uma unenkinga yokulawula ushukela wegazi lakho, noma uma uba nezimpawu ezintsha.
Thola futhi uphathe ukucindezeleka
Ukucindezeleka kungakhuphula amazinga ethu kashukela egazini. Akukhona lokho kuphela, kungabangela nezinkinga zokulala futhi kuholele ekuziphatheni okulimaza inhliziyo nempilo, njengokudla ngokweqile, ukubhema nokuphuza utshwala.
Akunakwenzeka ukususa ngokuphelele izimo ezicindezelayo empilweni yakho. Ngakho-ke qaphela izimpawu ezibonisa ukuthi ukucindezeleka kuyakhula. Isibonelo, imicabango ekhathazayo, inhliziyo egijimayo, noma ukufisa ukudla okungenampilo njengotshwala. Kulezi zimo, thola indlela yokunciphisa ukucindezeleka.
- Phefumula kakhulu.
- Zindla.
- Hamba ngezinyawo imizuzu embalwa.
- Khuluma nomngane oseduze.
Uma kungekho kulokhu okusebenza kahle, bonana nochwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo, isisebenzi sezenhlalakahle, noma isazi sokusebenza kwengqondo. Bangakusiza ufunde izindlela ezintsha zokuphatha le mizwa enzima nokuphatha ukucindezeleka.
Umlayezo Wokuya Nawe Ekhaya
- Ukuhlola nokurekhoda amazinga kashukela egazini lakho njalo kuyisinyathelo sokuqala sokulawula isifo sikashukela nesifo senhliziyo.
- Qaphela imithi oyiphuzayo, ikakhulukazi i-insulin. Uma ungabaza, buza udokotela wakho.
- Qaphela inani lama-carbohydrate ekudleni kwakho. Khetha ama-carbohydrate amahle (imifino, izithelo, okusanhlamvu okuphelele) esikhundleni sama-carbohydrate amabi.
- Yenza ukuzivocavoca kwansuku zonke kube umkhuba ophoqelekile. Kumake ekhalendeni lakho.
- Yidla ukudla okuphekwe ekhaya ngangokunokwenzeka. Ukuhlela ukudla kusenesikhathi kwenza kube lula ukwenza izinqumo ezinempilo.
- Khumbula ukuthi ukucindezeleka kuyisitha sakho. Kuqaphele futhi usebenzise izindlela ezinempilo zokukulawula.
- Xoxa nodokotela wakho nganoma yiziphi izinto ezikukhathazayo ngazo zonke lezi zinto.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho