Uma udokotela wakho ekutshela ukuthi unesifo sikashukela, into yokuqala efika engqondweni cishe ukuthi, "Kulungile, manje kuzodingeka ngithathe imithi impilo yami yonke." Abantu abaningi bacabanga ukuthi imithi iyindlela kuphela yokulawula isifo sikashukela. Kodwa akulona iqiniso lelo. Imithi iyingxenye eyodwa nje yohambo. Indlela yakho yokuphila yansuku zonke, okuhlanganisa lokho okudlayo, ukuzivocavoca, kanye nempilo yengqondo, inethonya elikhulu nakakhulu. Namuhla, ake sixoxe ngendlela yokudlula imithi nokuphatha isifo sikashukela ngempumelelo ngendlela yokuphila enempilo.
Kungani indlela yokuphila ibaluleke kangaka?
Kalula nje, imithi yodwa ayanele ukulawula isifo sikashukela. Ukudla kwakho, umsebenzi womzimba, kanye nokucindezeleka konke kuthinta ngqo amazinga kashukela egazini lakho.
Cabanga ngakho, i-insulin iyi-hormone esiza amangqamuzana omzimba wethu ukusebenzisa ushukela (i-glucose) njengamandla. Isifo sikashukela senzeka lapho ukusebenza kwale insulin kuphazamiseka. Uma amazinga kashukela egazini ephakeme isikhathi eside, kungaholela ezinkingeni ezinkulu njengokulahlekelwa umbono, ukulimala kwemizwa, isifo senhliziyo, isifo sezinso, kanye nesifo sezinsini.
Izindaba ezinhle ukuthi zonke lezi zinkinga zingavinjelwa ngokwamukela imikhuba yokuphila enempilo . Ezinye izifundo zithole ukuthi abantu abanesifo sikashukela abalandela indlela yokuphila enempilo banengxenye yengozi yokuthola isifo senhliziyo kunalabo abangalandeli.
Ukwehlisa isisindo nokuzivocavoca kungasiza amangqamuzana omzimba wakho ukuba asabele kangcono ku-insulin. Kwabanye abantu, lezi zinguquko zendlela yokuphila ziphumelela kakhulu kangangokuthi bangakwazi ukulawula isifo sikashukela sabo (ukukhuluphala) ngaphandle kwemithi.
Khumbula, isifo sikashukela asisona ukuphela kwempilo yakho. Siyithuba elisha lokunakekela umzimba wakho kangcono futhi ube nempilo enhle.
Singakwazi yini ukulawula isifo sikashukela ngokudla ukudla okunempilo?
Akukho ukudla "okumangalisayo" okuqondile kwesifo sikashukela. Kodwa ukudla okunempilo nokulinganiselayo kungakusiza ukulawula isisindo sakho futhi ugcine amazinga kashukela egazini lakho ezinzile. Ake sibheke ukuthi yini ongayenza ukuze wenze lokho.
- Yeka ukuphuza iziphuzo ezinoshukela namuhla: Iziphuzo ezinoshukela neziphuzo zezemidlalo ezahlukahlukene zingaqukatha izipuni ezingu-9 zikashukela. Lokhu kwengeza amakhalori angadingekile futhi kuholele ekukhuleni kwesisindo. Esikhundleni salokho, phuza amanzi, itiye elingenashukela, i-belimal, noma i-ranawara.
- Beka phambili imifino engenasitashi esiningi:Le mifino iphansi ngama-carbohydrate nama-calories. Icebile ngamavithamini, amaminerali kanye ne-fiber. I-broccoli, iklabishi, ubhontshisi, izaqathi, utamatisi, imifino, kanye ne-cauliflower kuwela kulesi sigaba. I-American Diabetes Association incoma ukuthi ingxenye yepuleti lakho igcwaliswe ngale mifino.
- Indlela Yepuleti: Lokhu kulula kakhulu. Hlukanisa ipuleti lakho ngengqondo libe izingxenye ezine.
| Ingxenye yepuleti | Izinhlobo zokudla okufanele zigcwaliswe | Izibonelo |
|---|---|---|
| Ingxenye (1/2) yepuleti | Imifino engenasitashi esiningi | Iklabishi, ubhontshisi, imifino eluhlaza, utamatisi, ukhukhamba, amathanga, amagourd amunyu |
| Umzuzwana osuka epuletini (1/4) | Iphrotheni Engenamafutha | Inhlanzi, inkukhu engenasikhumba, amaqanda, amalentili, ubhontshisi oluhlaza |
| Umzuzwana osuka epuletini (1/4) | Ama-carbohydrate Ayinkimbinkimbi | Ilayisi elinsundu, i-millet, i-oats, ubhatata, i-cassava (ngokuthanda kwakho) |
- Qaphela ubukhulu besabelo: Sivame ukudla kakhulu ngaphandle kokuqaphela. Qaphela ubukhulu besabelo, njengendebe yelayisi, ingxenye yendebe yama-noodle aphekiwe, noma ucezu lwesinkwa. Uma usujwayele ukulinganisa nokudla ekhaya, kulula ukuqagela usayizi wesabelo ofanele uma uphuma.
- Nciphisa ushukela ocolisisiwe kanye nofulawa:Izinto ezifana nesinkwa esimhlophe, amakhekhe, namabhisikidi zingabangela ukwanda okungazelelwe kukashukela egazini. Esikhundleni salokho, khetha okusanhlamvu okuphelele okune-fiber, njengelayisi elinsundu kanye ne-oatmeal. I-fiber yehlisa ijubane lokugaya ukudla futhi isiza ukulawula ukwanda kukashukela egazini. Kodwa akudingeki ukuthi uyeke ngokuphelele ama-dessert. Ukwenza kanjalo kungandisa izifiso zakho. Kulungile ukudla okulula okuncane ngezikhathi ezithile, kodwa ungakwenzi kube umkhuba.
Ukuzivocavoca umzimba kufana nomuthi!
Ukuzivocavoca akugcini nje ngokushisa amakhalori, kodwa futhi kusiza ukwehlisa amazinga kashukela egazini lakho amahora angama-24. Njalo lapho imisipha yakho isebenza, isebenzisa ushukela egazini lakho ukuze ithole amandla. Ukuzivocavoca futhi kwenza amangqamuzana akho azwele kakhulu kwi-insulin.
Akudingeki uchithe amahora amaningi ejimini. Qala ngento encane, njengokuvuka njalo ngemizuzu engama-30 bese uhambahamba noma welula umzimba. Ucwaningo lukhombisile ukuthi ngisho nemisebenzi emifushane efana nale ingaba usizo kakhulu ekulawuleni ushukela egazini.
Zama ukufaka imizuzu eyi-10 yokuzivocavoca usuku lonke. Khetha into oyithandayo. Kungaba ukulima ingadi, ukudansa, ukudlala nezingane zakho, noma ukuhambahamba. Kungumqondo omuhle futhi ukupaka kude uma uya esitolo futhi uhamba ngezinyawo. Umgomo kufanele kube ukuthola okungenani imizuzu eyi-150 yokuzivocavoca okulingene ngesonto (isb., imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto) .
Ukucindezeleka kanye nemikhuba emibi kuthinta kanjani isifo sikashukela?
Ukuphila nesifo sikashukela kungaba yinto ecindezelayo ngezinye izikhathi. Ngakho-ke kubalulekile ukuthola izindlela zokuphumula. Uma ucindezelekile, umzimba wakho ukhiqiza i-hormone ebizwa ngokuthi i-cortisol . Le hormone itshela isibindi ukuthi sikhiphe ushukela egazini. Ukucindezeleka isikhathi eside kungabangela amazinga kashukela egazini ukuthi akhuphuke futhi amaseli abe nokumelana ne-insulin.
Zama lezi zinto ukuze unciphise ukucindezeleka futhi uqede imikhuba emibi:
- Izindlela zokuphumula: Zama ukuvivinya umzimba ngokuphefumula okujulile, i-yoga, ukuzindla, ukudansela umculo owuthandayo, njll. Beka eceleni isikhathi esithile emini sokwenza izinto ozijabulelayo.
- Khuluma nothile: Khuluma ngemizwa yakho nomngane omethembayo noma ilungu lomndeni. Abantu abanesifo sikashukela banamathuba aphindwe kabili noma kathathu okuthola ukucindezeleka. Ngakho-ke uma uzizwa ungajabule noma ungenaso isisusa njengakuqala, qiniseka ukuthi ukhuluma nodokotela wakho ngakho.
- Lala ngokwanele: Ukungalali ngokwanele kungandisa ukucindezeleka kanye nokushintshashintsha kwemizwelo. Kungandisa nokumelana ne-insulin, kwandise indlala, futhi kwenze kube nzima ukunciphisa isisindo. Lala okungenani amahora angu-7 ngobusuku.Kuyadingeka. Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Gwema ukubhema ngokuphelele: I-Nicotine ibangela izinguquko emaseli, okwenza angasabeli kahle ku-insulin. Lokhu kungenza amazinga kashukela egazini lakho abe mabi kakhulu. Ukubhema kwandisa nengozi yakho yezinkinga ezifana nesifo senhliziyo nesifo sezinso.
Ukuhlolwa kwezokwelapha kanye nokusekelwa kubalulekile
Isifo sikashukela sandisa ingozi yakho yokuthola ezinye izinkinga zempilo. Yingakho kubalulekile ukuhlolwa njalo. Ungayeki ukuhlolwa kwamehlo njalo, ukuvakashelwa amazinyo, kanye nokuhlolwa komfutho wegazi. Khuluma nodokotela wakho ngokuthi yiziphi izivivinyo ozidingayo nokuthi kufanele uzihlole kangaki.
Awuwedwa kulolu hambo lokulawula isifo sikashukela sakho. Thola ukwesekwa udokotela wakho, umndeni wakho, nabangani bakho. Ukubazisa kuzoba umthombo omkhulu wamandla kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Imithi yodwa ayanele ukulawula isifo sikashukela. Indlela yakho yokuphila enempilo inamandla nakakhulu.
- Gcwalisa ingxenye yepuleti lakho ngemifino nemifino engenaso isitashi esiningi.
- Zivocavoce ngokulingene, njengokuhamba, ukugijima, noma ukubhukuda, okungenani imizuzu eyi-150 ngesonto.
- Kubalulekile ukunciphisa ukucindezeleka nokuthola okungenani amahora angu-7 okulala kahle ngosuku.
- Ukubhema kuyingozi kakhulu kwisifo sikashukela. Kugweme ngokuphelele.
- Vakashela udokotela wakho njengoba kuhleliwe bese uthola izivivinyo nezeluleko ezidingekayo.
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