Kuhle kangakanani ukuvivinya umzimba uma unesifo sikashukela sohlobo lwesibili? Ake sithole ngokuqinisekile!

Uma unesifo sikashukela sohlobo lwesibili, ungase ube nemibuzo eminingi mayelana nokuzivocavoca. Izinto ezinjengokuthi, 'Ingabe ukuzivocavoca kuzokwehlisa ushukela wegazi lami? Ingabe kuzonyusa ushukela wegazi lami? Hlobo luni lokuzivocavoca oluhle kimi? Ngingakwenza kanjani ngokuphephile?' Ungakhathazeki, lesi sihloko simayelana nokukhuluma ngakho konke lokhu kalula nangokucacile. Ake siphendule le mibuzo ngamunye ngamunye.

Kwenzekani emazingeni akho kashukela egazini uma uzivocavoca?

Kalula nje, uma uzivocavoca, umzimba wakho udinga amandla engeziwe. La mandla avela kushukela osegazini lakho, obizwa ngokuthi i-glucose.

Cabanga ngalokhu: Uma wenza okuthile okusheshayo, njengokugijima ngemuva kwebhasi, imisipha yakho nesibindi sakho kukhulula i-glucose ukuze ikunikeze amandla. Ngokuvamile, amazinga kashukela egazini lakho ayehla uma uzivocavoca. Kodwa uma uthatha i-insulin noma eminye imithi yesifo sikashukela, kungadingeka ulungise ukudla kwakho, imithi, noma kokubili uma wandisa isikhathi noma amandla okuzivocavoca kwakho. Kufanele nakanjani ukhulume nodokotela wakho ngalokhu.

Inzuzo yangempela itholakala uma wenza ukuzivocavoca okulingene isikhathi eside. Isibonelo, ukukhuphuka intaba. Imisipha yakho isebenzisa i-glucose eningi. Lokhu kusiza ukwehlisa amazinga kashukela egazini lakho. Kodwa khumbula, ngemva kokuyeka ukuzivocavoca okunamandla kakhulu, amazinga kashukela egazini lakho angakhuphuka okwesikhashana.

Enye into ukuthi, uma uzivocavoca kakhulu emzimbeni wakho, kungenza kube nzima ngamaseli emisipha yakho ukusebenzisa i-insulin, okungaholela emazingeni aphezulu kashukela egazini. Uma uzivocavoca, imisipha yakho iphula izinyembezi ezincane, ezibe sezilungiswa futhi ziqiniswe. Kodwa uma ungajwayele ukuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT), ungagcina uzizwa ubuhlungu izinsuku eziningi. Phakathi naleso sikhathi, amazinga kashukela egazini lakho angakhuphuka ngoba amaseli emisipha yakho awakwazi ukusebenzisa i-insulin kahle.

Kufanele uvivinye umzimba ongakanani ngesonto?

Leli thebula liqukethe amanani anconywe ochwepheshe kubantu abanesifo sikashukela.

Ukuzivocavoca nge-aerobic kuthuthukisa ukusebenza kwe-insulin emzimbeni wakho, kwehlisa amazinga kashukela egazini ngokuhamba kwesikhathi. Kuphinde kunciphise ingozi yokuthola ezinye izifo ezibangelwa isifo sikashukela, njengesifo senhliziyo. Uma unemisipha eminingi, kulapho ikhono lakho lokulawula ushukela egazini lithuthuka khona.

Ingabe ukuzivocavoca kuzolimaza amalunga ami?

Isifo sikashukela singathinta amalunga akho uma unaso isikhathi eside. Ngokuhamba kwesikhathi, ushukela egazini lakho uqala ukunqwabelana emalungeni akho. Odokotela bakubiza lokhu ngokuthi i-glycation. Uma ulawula amazinga akho kashukela kahle, ungalibazisa lesi simo.

Lokhu 'ukuqina kwemisipha' kungabangela amalunga akho ukuba aqine futhi aqhekeke. Ngaleso sikhathi, ukuvivinya umzimba okunamandla njenge-'HIIT' kanye nokunyakaza okusheshayo kuyingozi kancane. Isinyathelo esisodwa esingalungile singakubangela ukulimala. Ngenxa yamalunga aqinile, ibhalansi yomzimba iyancipha futhi amathuba okuwa nawo ayanda.

Abantu abaningi abanesifo sikashukela sohlobo lwesibili bathatha imithi yokwehlisa i-cholesterol ebizwa ngokuthi ama-statin. Lokhu ngezinye izikhathi kungabangela ubuhlungu bemisipha noma bamalunga. Ngakho-ke, ukuzivocavoca okufana ne-yoga, i-Pilates, kanye ne-tai chi kuyizinketho ezinhle kuwe. Kungathuthukisa amandla akho, ibhalansi, kanye nokuguquguquka.

Ingabe unezinye izinkinga ezibangelwa isifo sikashukela?

Ezinye izinkinga zempilo ezihambisana nesifo sikashukela sohlobo lwesibili zingaba zimbi kakhulu noma zandise ingozi yokulimala kuye ngohlobo lokuzivocavoca olwenzayo.

Ukulimala kwemizwa okubangelwa isifo sikashukela

Odokotela bakubiza ngokuthi 'i-peripheral neuropathy'. Lesi simo singabangela ukuthi ulahlekelwe umuzwa ezinyaweni nasezinzwaneni zakho. Singathinta futhi ibhalansi yakho futhi senze kube lula ukuthi uwe. Uma unalesi simo, gwema ukugijima nokugxuma . Kunalokho, khetha ukuzivocavoca okungafaki ingcindezi emalungeni akho, njengokubhukuda.

Olunye uhlobo lobuthakathaka bemizwa olubizwa ngokuthi i-autonomic neuropathy lungabangela ukuthi uquleke futhi uwe uma ushukuma ngokushesha okukhulu ngokuzumayo.

Izinkinga zamehlo

Isifo sikashukela singabangela imithambo yegazi emisha nebuthakathaka esweni. Odokotela bakubiza lokhu ngokuthi i-proliferative retinopathy. Le mithambo ibuthakathaka kakhulu futhi ingopha kalula. Le mithambo ebuthakathaka ingopha uma ugxuma, uphakamisa izinsimbi, wenza ukunyakaza okuxegayo, noma wenza izimo ezithinta ikhanda njenge-yoga. Uma uke wahlolwa amehlo ngokuvuleka onyakeni odlule, udokotela wakho wamehlo angakutshela ukuthi ukuzivocavoca ofuna ukukwenza kuphephile yini kuwe.

Amanye amathiphu abalulekile okuzivocavoca uma unesifo sikashukela

Lawa macebiso azokusiza ukuthi wengeze ukuzivocavoca ohlelweni lwakho lwansuku zonke uma unesifo sikashukela.

1. Bhala uhlu lwezinto ozijabulelayo nozijabulelayo. Kunezinto eziningi ongakhetha kuzo, futhi akudingeki uye ejimini. Lokhu kufaka phakathi ukudansa, i-yoga, ukuhamba ngokushesha, ukubhukuda... noma yini ekhuphula izinga lokushaya kwenhliziyo yakho.

2. Khuluma nodokotela wakho bese uthola imvume. Mtshele ukuthi ufisa ukwenzani. Angakutshela ukuthi usukulungele yini nokuthi udinga ukushintsha ukudla kwakho, i-insulin, noma imithi.

3. Hlola amazinga kashukela egazini lakho. Buza udokotela wakho ukuthi kufanele yini uhlole ushukela egazini lakho ngaphambi kokuzivocavoca. Uma uvivinya umzimba isikhathi esingaphezu kwehora, hlola ushukela egazini lakho ngesikhathi sokuzivocavoca. Hlola amazinga kashukela egazini lakho ngemva kokuzivocavoca ngakunye bese wenza izinguquko uma kudingeka.

4. Gcina okuthile okumnandi eduze. Ukuzivocavoca umzimba kungabangela amazinga kashukela egazini lakho ehle ngokuzumayo (hypoglycemia). Ngakho-ke hlala ugcina okuthile okufana nesiphuzo sezithelo, amaphilisi eglucose, noma uswidi eduze.

5. Qala kancane. Uma ungazivivinyi nhlobo, qala ngemizuzu eyi-10 ngosuku. Khulisa kancane kancane uye kumaminithi angama-30 ngosuku. Yeka ukuzivocavoca uma uzizwa uqhaqhazela, ukhathazekile, ubuthakathaka, ujuluka, unenhliziyo egijimayo, noma uphathwa yikhanda.

6. Yenza izivivinyo zokuqinisa imisipha okungenani kabili ngesonto. Ungenza izinto ezifana nokuphakamisa izinsimbi, ukusunduza umzimba, ukwenza i-lunges, kanye nokugoqa umzimba.

7. Zenze umkhuba. Vivinya umzimba, udle, futhi uphuze imithi yakho ngesikhathi esifanayo nsuku zonke. Lokhu kuzosiza ekuvimbeleni amazinga kashukela egazini lakho ukuthi ehle ngokuzumayo.

8. Ungazivivinyi wedwa. Vivinya umzimba nomuntu owaziyo ukuthi unesifo sikashukela nokuthi yini okufanele uyenze uma ushukela wakho wegazi wehla. Futhi, gqoka ikhadi noma ithegi ye-ID yezokwelapha ethi unesifo sikashukela.

9. Nakekela izinyawo zakho. Gqoka izicathulo ezisesimweni esihle futhi ezifanele ukuzivocavoca okwenzayo. Hlola izinyawo zakho nsuku zonke ukuze ubone amabhamuza, ukusikeka, kanye nezilonda. Tshela udokotela wakho uma ubona noma yiziphi izinkinga ezintsha.

10. Phuza amanzi amaningi. Ngisho noma ungezwa ukoma, phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca.

11. Yeka uma uzwa ubuhlungu obungazelelwe. Ubuhlungu obuncane emisipheni bujwayelekile, kodwa ubuhlungu obungazelelwe abujwayelekile.

Yiziphi izinzuzo ozitholayo ngokuzivocavoca umzimba?

Ukuzivocavoca kungenye yamathuluzi anamandla kakhulu ongawasebenzisa ukuphatha isifo sikashukela. Nazi ezinye zezinzuzo ezingakunikeza zona:

• Kusiza umzimba wakho ukuthi usebenzise i-insulin ngendlela efanele, okusiza ukulawula ushukela egazini.
• Kushisa amafutha angadingekile emzimbeni.
• Kuqinisa imisipha namathambo.
• Yehlisa umfutho wegazi ophezulu.
• Yehlisa i-cholesterol embi (LDL) futhi yandisa i-cholesterol enhle (HDL).
• Kuthuthukisa ukujikeleza kwegazi emzimbeni wonke.
• Kunciphisa ingozi yesifo senhliziyo kanye nesifo sohlangothi.
• Kuletha amandla amasha emzimbeni kanye nenjabulo engqondweni.
• Ilawula ukucindezeleka.