Kuvamile ukuzizwa wesaba futhi ukhathazekile kancane uma uthola ukuthi unesifo sikashukela. "Ngeke ngikwazi yini ukudla izinto engizithandayo manje?", "Ingabe impilo yami izoshintsha?", "Ingabe ukuthatha imithi akwanele?" Ungase uzibuze. Kodwa empeleni, uma usebenza nodokotela wakho futhi wenza izinguquko ezincane, kodwa ezibaluleke kakhulu empilweni yakho yansuku zonke, ungasilawula lesi simo futhi uhlale ujabule futhi uphilile. Ake sibone ukuthi yiziphi lezo zinguquko eziyisithupha ezibaluleke kakhulu?
1. Masinakekele kahle ukudla kwethu neziphuzo zethu.
Ukudla kuyinto ebaluleke kakhulu ekuphatheni isifo sikashukela. Ngoba lokho okudlayo kuthinta ngqo amazinga kashukela egazini lakho. Akukho uhlu lokudla "olungekho" olukhona. Into ebaluleke kakhulu ukudla kuphela inani elidingwa ngumzimba wakho futhi uqaphele uhlobo lokudla okudlayo .
Kalula nje, gcwalisa ingxenye yepuleti lakho ngemifino, imifino, namasaladi. Gcwalisa okusele ngama-carbohydrate afana nelayisi, isinkwa, namazambane, bese kuthi okusele kube ngamaprotheni afana nenhlanzi, inyama, amaqanda, kanye ne-lentile.
- Ukunaka okukhethekile kuma-carbohydrate: Izinto ezifana nelayisi, isinkwa, ama-noodle, ama-hopper, ama-indi hopper, amazambane, amazambane amnandi, kanye ne-cassava yizo eziphenduka ushukela emizimbeni yethu. Ngakho-ke qaphela inani olidlayo ekudleni okukodwa. Isibonelo, uma umuntu edla izinkomishi ezintathu zelayisi, yehlisa ibe cishe izinkomishi eziyi-1.5 bese ufaka ezinye izinto ezifana nemifino, i-sambol, kanye ne-pala mallum epuletini esikhundleni salokho. Izinto ezifana nelayisi le-bran, i-kurakkan, kanye ne-oats zingcono kakhulu kunelayisi elimhlophe nesinkwa esimhlophe.
- Nciphisa ukudla okunoshukela namafutha amaningi: Nciphisa ukudla kwakho amakhekhe, amabhisikidi, iziphuzo ezimnandi, i-toffee, kanye noshokoledi ngangokunokwenzeka. Kubalulekile futhi ukunciphisa ukudla okuthosiwe, amasoseji, ama-meatball, kanye nenyama enamafutha.
- Ungayeki ukudla: Yidla ngezikhathi ezijwayelekile zasekuseni, zasemini, kanye nakusihlwa. Ukweqa ukudla kungabangela amazinga kashukela egazini aphansi ngendlela eyingozi, ikakhulukazi uma uthatha i-insulin noma eminye imithi yesifo sikashukela.
Into ebaluleke kakhulu ukuzama ukugcina inani lama-carbohydrate owadlayo lisezingeni elifanayo ekudleni ngakunye. Lokhu kuzosiza ukulawula ukwanda okungazelelwe kwamazinga kashukela egazini lakho.
2. Ungahlali endaweni eyodwa usuku lonke, hambahamba kancane!
Uma ungakaqali ukusebenza, manje yisikhathi esingcono sokuqala. Akudingeki uchithe imali eningi noma ujoyine ijimu. Kunezinto eziningi ezilula ongazenza.
- Hamba ngokushesha okungenani imizuzu engama-30 nsuku zonke.
- Ucabanga ukuthi ubani wena.
- Yenza umsebenzi othile engadini, ushanele igceke.
- Dansa ingoma oyithandayo.
Umgomo kufanele kube ukwenza okungenani imizuzu engama-30 yomsebenzi wokujuluka nokuphefumula kancane izinsuku eziningi zesonto.
Nakhu okwenzekayo uma uzivocavoca: Imisipha yakho idinga amandla. Ukuze uthole lawo mandla, imisipha yakho isebenzisa ushukela osegazini lakho. Lokhu kusiza ukugcina amazinga kashukela egazini lakho elawulwa. Akukhona lokho kuphela, ukuzivocavoca kunciphisa ingozi yakho yesifo senhliziyo, kukusiza ukulawula isisindo sakho, futhi kuyindlela enhle yokunciphisa ukucindezeleka.
3. Thola ukuhlolwa kwezokwelapha ngesikhathi.
Isifo sikashukela yisimo esidinga ukubhekwa njalo. Ngakho-ke, noma ungenazo izimpawu, bona udokotela wakho okungenani kabili ngonyaka. Isifo sikashukela sandisa ingozi yakho yesifo senhliziyo. Ngakho-ke qaphela 'izinombolo' zakho.
| Ukuhlola | Kusho ukuthini lokho? | Kangakanani? |
|---|---|---|
| I-HbA1c (A1c) | Izinga lakho likashukela egazini elijwayelekile ezinyangeni ezi-3 ezedlule. Lokhu kungakunikeza umbono omuhle wokuthi isifo sakho sikashukela silawulwa kahle kangakanani. | Njalo ezinyangeni ezi-3-6 (njengoba kuqondiswe udokotela) |
| Ukushaya kwegazi | Umfutho wegazi ophezulu wandisa ingozi yesifo senhliziyo nesifo sezinso. | Njalo uma ubona udokotela |
| I-Cholesterol | Amazinga aphezulu e-cholesterol embi andisa ingozi yesifo senhliziyo kanye nesifo sohlangothi. | Okungenani kanye ngonyaka |
| Ukuhlolwa kwamehlo okuphelele | Isifo sikashukela singalimaza i-retina yeso (i-Diabetic Retinopathy), futhi ukutholakala kusenesikhathi kungavimbela ubumpumputhe. | Okungenani kanye ngonyaka |
| Ukuhlolwa kwezinyawo | Isifo sikashukela singabangela ukulimala kwemizwa kanye nokuncipha kokunikezwa kwegazi ezinyaweni, okungaholela ezilondeni zezinyawo ezingapholi. | Njalo uma ubona udokotela |
4. Thola indlela yokunciphisa ukucindezeleka.
Ungase umangale, kodwa kukhona ukuxhumana okukhulu phakathi kokucindezeleka namazinga kashukela egazini. Uma ucindezelekile, umzimba wakho ukhipha ama-hormone aphakamisa amazinga kashukela egazini lakho. Futhi, uma sikhathazekile futhi sikhathazekile, singakhohlwa ukudla kahle, sithathe imithi yethu ngesikhathi, futhi sivivinye umzimba. Lokhu kungaphazamisa ngokuphelele ukulawula kwakho isifo sikashukela.
Ngakho-ke, zinike isikhathi sezinto ezikulethela induduzo nokuphumula.
- Yenza izivivinyo zokuphefumula okujulile.
- Yenza i-yoga noma ukuzindla.
- Lalela ingoma oyithandayo.
- Khuluma nomngane wakho oseduze ngalokho okukucabangayo.
- Funda incwadi, bukela i-movie.
- Tshala izimbali engadini, uchithe isikhathi nesilwane esifuywayo.
5. Uma ubhema, yeka namuhla.
Lokhu kuyinto okufanele yenziwe ngaphandle kwemibandela. Ukubhema komuntu onesifo sikashukela kufana nokufaka uphethiloli emlilweni. Isifo sikashukela sesivele sandisa ingozi yesifo senhliziyo, isifo sohlangothi, isifo samehlo, isifo sezinso, isifo semithambo yegazi, ukulimala kwemizwa, nezinkinga zezinyawo. Uma ubhema, ingozi yakho yalezi zifo iphindwe kabili noma kathathu.
Akukhona lokho kuphela, ukubhema kungenza kube nzima ukuzivocavoca. Siyazi ukuthi ukuyeka ukubhema akulula. Kodwa kuyitshalomali enkulu kakhulu ongayitshala empilweni yakho. Khuluma nodokotela wakho ngalokhu. Angakutshela ngezindlela zokukusiza.
6. Cabanga kabili ngotshwala
Uma unomkhuba wokuphuza utshwala, ukunciphisa ukudla kwakho kuzokwenza kube lula kakhulu ukulawula isifo sikashukela sakho.
Utshwala luyinto eyinkimbinkimbi kancane kumuntu onesifo sikashukela. Ngezinye izikhathi utshwala bungabangela ushukela wegazi ukuba ukhuphuke ngokuzumayo, futhi ngezinye izikhathi bungabangela amazinga kashukela egazini aphansi ngendlela eyingozi. Ukuphuza utshwala, ikakhulukazi esiswini esingenalutho, kungabangela ushukela wegazi wehle kakhulu (i-hypoglycemia).
Isincomo esijwayelekile ukuthi abesifazane bangaphuzi iziphuzo ezijwayelekile ezingaphezu kwesisodwa ngosuku futhi amadoda angaphuzi ezimbili ngosuku. Uma uphuza utshwala, qaphela lezi zinto:
- Hlola izinga likashukela egazini lakho ngaphambi kokuphuza utshwala.
- Ungalokothi uphuze utshwala esiswini esingenalutho. Yidla ukudla lapho uphuza utshwala.
- Iziphuzo ezifana nama-wine cooler nama-cocktail zinoshukela omningi nama-carbohydrate. Cabanga nangalokho futhi.
- Into engcono kakhulu ongayenza ukukhuluma ngokukhululekile nodokotela wakho mayelana nokuphuza utshwala bese uthola iseluleko sokuthi iyiphi indlela ephephile kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Isifo sikashukela akuyona into okufanele uyesabe, kodwa yisimo esidinga ukuphathwa kahle.
- Ukudla okunempilo kanye nokuzivocavoca nsuku zonke yizona zingxenye ezimbili ezibaluleke kakhulu zalolu hambo.
- Hlala uqaphele amazinga kashukela egazini lakho, i-A1c, i-cholesterol, kanye nomfutho wegazi. Landela imiyalelo kadokotela wakho.
- Ukucindezeleka nokubhema yizona zitha eziyinhloko zesifo sikashukela. Zama konke okusemandleni akho ukuzigcina kude nazo.
- Uma uphuza utshwala, qaphela kakhulu. Khuluma nodokotela wakho njalo ngalokhu.
- Awuwedwa kukho konke lokhu. Thola ukwesekwa udokotela wakho nomndeni wakho.
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