Isifo Sikashukela Nempilo Yenhliziyo: Ingabe ukuqaphela la maqiniso kuzokusiza? (Isifo Sikashukela Nempilo Yenhliziyo)

Uma unesifo sikashukela, uma wazi okuningi ngaso, kuba ngcono. Cishe usuvele wazi ukuthi udinga ukubheka amazinga kashukela egazini lakho kanye ne-A1c. Kodwa ukugcina umkhondo wezinye izici zempilo yakho, njengokudla kwakho, ukuzivocavoca, isisindo, kanye nokushaya kwenhliziyo, kungakusiza ukunciphisa ingozi yakho yezinkinga ezifana nesifo senhliziyo esingabangelwa isifo sikashukela. Lokhu kubaluleke kakhulu ngoba isifo sikashukela sandisa ingozi yakho yesifo senhliziyo.

Iyiphi indlela engcono kakhulu yokugcina amanothi?

Kulezi zinsuku, kukhona uhlelo lokusebenza noma igajethi cishe yazo zonke izinto. Kodwa ochwepheshe bathi incwadi yokubhalela elula nepeni kwanele. Ngakho-ke ukuthi usebenzisa yini ama-tracker okuqina komzimba, izinhlelo zokusebenza zocingo, noma amanye amathuluzi obuchwepheshe kukuwe ngokuphelele. Kodwa noma iyiphi indlela oyikhethayo, cabanga ngokunaka lezi zinto.

Ukubaluleka kokuzivocavoca nokubhala amanothi

Uma unesifo sikashukela, ukuvivinya umzimba kubalulekile. Kugcina inhliziyo yakho iphilile futhi kusiza umzimba wakho ukuthi usebenzise ushukela ngendlela ephumelela kakhulu. Lokhu kunciphisa ingozi yakho yezinye zezinkinga ezihlobene nesifo sikashukela. Kuhle uma ungavivinya umzimba okungenani imizuzu engama-30 ngosuku, izinsuku eziningi zesonto.

Kunezinhlobo ezahlukene zamawashi nezinhlelo zokusebenza zocingo ezilinganisa ukuthi usebenza kangakanani emini. Ngaphezu kokulandelela ukuzivocavoca kwakho, eziningi zazo zibala nezinyathelo zakho noma ukunyakaza okuphelele phakathi nosuku.

Cabanga ngendlela ozizwa ngayo ngesikhathi sokuzivocavoca nangemva kokuzivocavoca, nokuthi ungalandelela kanjani amazinga kashukela egazini lakho (isibonelo, izimpawu zoshukela ophansi egazini, njengokuqhaqhazela noma ukubona okufiphele). Abantu abanesifo sikashukela basabela ngendlela ehlukile ekuzivocavoceni. Izinhlobo ezahlukene zokuzivocavoca nazo zingahluka. Ukugcina irekhodi lenqubo yakho yokuzivocavoca kungakusiza ukuthi usebenzisane nodokotela wakho ukulungisa imithi yakho nokudla ngokuphephile, futhi kukusize ulawule amazinga kashukela egazini lakho .

Ingabe kufanele siqaphele nokuthi sidlani futhi siphuzani?

Uma uthatha i-insulin, udokotela wakho kungenzeka ukuthi ukhulume nawe ngokubala inani lama-carbohydrate owadlayo. Lokhu kubalulekile ukuqinisekisa ukuthi uthola inani elifanele le-insulin. Kukusiza futhi ukuthi uqonde ukuthi ukudla okukhethayo kuthinta kanjani amazinga kashukela egazini lakho.

Ukuze uzivikele ezifweni zenhliziyo, kuwumqondo omuhle ukulandela ukudla kwakho i-sodium (usawoti), i-cholesterol, kanye namafutha agcwele kanye nama-trans.

Inani lama-carbohydrate owadingayo ngosuku liyahlukahluka kuye ngomuntu nomuntu, ngakho-ke khuluma nodokotela wakho ngemigomo yakho. Ngokuvamile, abantu abadala akufanele badle ama-milligram angaphezu kuka-1,500 e-sodium ngosuku. Ukunciphisa amafutha agcwele kanye nama-trans kungasiza ekuvimbeleni ukunqwabelana kwe-cholesterol embi emzimbeni. Ukuze wenze lokhu, kufanele ufunde amalebula ekudleni okudlayo bese usebenzisa umhlahlandlela wokudla (njengalona ongawuthola kudokotela wakho).

Futhi qaphela isisindo sakho kanye nosayizi wesinqe sakho.

Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kungadala izimpawu zakho zesifo sikashukela futhi kwandise ingozi yakho yesifo senhliziyo. Cishe uzikala njalo uma ubona udokotela wakho. Kodwa futhi kuyasiza ukulandelela isisindo sakho ezinsukwini eziphakathi kokuvakasha kwakho. Uma ukhula ngaphezu kwamakhilogremu amabili ngesonto, sekuyisikhathi sokuhlola kabusha lokho okudlayo nokuthi uzivocavoca kangakanani.

Uvilapha kakhulu ukuphakamisa izinsimbi? Khona-ke ukukala umjikelezo wesinqe sakho kungenye indlela enhle yokuthola ukuthi amafutha omzimba wakho abeka impilo yakho engcupheni.

• Ngokuvamile, umjikelezo wesinqe sowesifazane ophilile kufanele ube ngaphansi kwamasentimitha angu-35 .
• Kumuntu wesilisa, kufanele kube ngaphansi kwamasentimitha angu-40 .

Khuluma nodokotela wakho ngezindlela zokunciphisa isisindo ngokuphephile.

Ukuhlola nokurekhoda amazinga kashukela egazini

Uma ungumuntu osebenzisa i-insulin, kufanele uhlole amazinga kashukela egazini lakho njalo. Ngaphandle kokuthi udokotela wakho ekweluleke ngenye indlela, lawa amazinga ajwayelekile okufanele agcinwe.

Ukuze ubone ukuthi ukuvivinya umzimba kuthinta kanjani amazinga akho kashukela futhi kuvimbele ukuguquguquka okuyingozi kukashukela, kuwumqondo omuhle ukuhlola amazinga akho kashukela ngaphambi nangemva kokuzivocavoca.

Kungani lokhu kubaluleke kangaka?

Amazinga aphezulu kashukela egazini ngokuhamba kwesikhathi angaholela ekuvuvukeni, ekuzuzeni isisindo, kanye namazinga aphezulu e-cholesterol kanye ne-triglyceride. Konke lokhu kungalimaza inhliziyo yakho. Kuwukuhlakanipha ukulandelela imiphumela yakho ngemuva kokuhlola. Ezinye iziqaphi ze-glucose zizoqopha amazinga akho. Kodwa ungasebenzisa futhi incwadi yokubhalela noma uhlelo lokusebenza locingo ukubhala phansi ukufundwa kwakho. Letha lolu lwazi kudokotela wakho ngesikhathi esizayo lapho umbona. Kuzomsiza ukuthi ahlole ukuthi uphatha kahle kangakanani isifo sikashukela sakho.

Indlela yokukala izinga lokushaya kwenhliziyo lokuphumula?

Ukulandelela izinga lokushaya kwenhliziyo yakho yokuphumula (RHR) kulula kakhulu. Ungakwenza lokhu nsuku zonke noma masonto onke.

1. Usebenzisa iminwe yakho emibili, thola ukushaya kwenhliziyo yakho ngaphakathi kwengalo yakho.

2. Bala inani lezikhathi ukushaya kwenhliziyo kushaya ngazo phakathi nemizuzwana eyi-15.

3. Phindaphinda leyo nombolo ngo-4. Ngemuva kwalokho uzothola inani le-RHR.

Isilinganiso senhliziyo esinempilo sokuphumula kufanele sibe phakathi kwama-beats angu-60 no-100 ngomzuzu . (Kodwa khumbula, ukucindezeleka, imithi ethile, ngisho namazinga ama-hormone kungathinta lokhu.) Ukuba ne-RHR enempilo kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nokufa ngaphambi kwesikhathi.