Ingabe unesifo sikashukela? Khona-ke cishe uyazi izinselele zokuphila naso. Uphuza imithi yakho ngesikhathi nsuku zonke, futhi ulawula ukudla kwakho ngezinga elikhulu, kodwa kukhona ukwesaba okuncane engqondweni yakho, "Ingabe lokhu kuzobangela ezinye izifo?" Ikakhulukazi ukwesaba ukuthi okuthile kuzokwenzeka enhliziyweni yakho, emithanjeni, emehlweni nasezinso. Isifo sikashukela sinjengesitha esithule, futhi uma singasilawuli kahle, singalimaza izitho zomzimba wethu ezibaluleke kakhulu ngokuhamba kwesikhathi. Kodwa izindaba ezinhle ukuthi uma uphatha isifo sikashukela sakho kahle, ungagwema eziningi zalezi zinkinga futhi uphile impilo enempilo nejabulisayo ngokuphelele. Ake sixoxe namuhla ngokuthi singakwenza kanjani lokho kanye.
1. Yehlisa isisindo esengeziwe - lesi yisinyathelo esikhulu!
Kalula nje, isisindo esengeziwe emzimbeni wakho, ikakhulukazi eduze kwesisu sakho, sivimbela i-insulin ukuthi isebenze kahle. Lokhu kubizwa ngokuthi ukumelana ne-insulin. Uma uqala ukwehlisa isisindo, amangqamuzana omzimba wakho aba nomuzwa okhudlwana ku-insulin. Lokhu kwenza kube lula ngomzimba wakho ukulawula ushukela egazini lakho.
Cabanga ukuthi bekuyoba ngcono kangakanani ngoshukela wegazi lakho, umfutho wegazi, kanye namazinga e-cholesterol uma ulahlekelwe amakhilogremu ama-5 kuphela. Akudingeki wenze lokhu wedwa. Khuluma nodokotela wakho . Angakudlulisela kuchwepheshe wezokudla noma kumqeqeshi wokuzivocavoca. Ndawonye, ningakha uhlelo olukusebenzelayo futhi olulula ukululandela.
2. Hlola futhi ubhale phansi amazinga kashukela egazini lakho njalo.
Lokhu kuyinto okumele uyenze. Hlola amazinga kashukela egazini lakho okungenani kabili ngosuku. Udokotela wakho ukunike uhla oluqondiwe. Isibonelo, phakathi kuka-80-130 mg/dL ngaphambi kokudla kanye nangaphansi kuka-180 mg/dL emahoreni amabili ngemva kokudla.
Into ebaluleke kakhulu ukungahlali nje ekhaya ulinganise ushukela wegazi lakho. Bhala isikhathi kanye nezinga likashukela encwadini encane noma ocingweni lwakho. Khona-ke uzoqonda ukuthi ukudla okudlayo, ukuzivocavoca okwenzayo, kanye nesimo sakho sengqondo kuthinta kanjani ushukela wakho. Uma ubonisa udokotela wakho le ncwadi, kuzoba usizo olukhulu kuye ukwenza izinqumo mayelana nokwelashwa kwakho.
3. Ungayeki ukuhlolwa kwe-A1c
Amazinga kashukela egazini owahlola ekhaya nsuku zonke akukhombisa kuphela ukuthi kwenzekani ngaleso sikhathi. Kodwa ukuhlolwa kwe-HbA1c (A1c) kufana nekhadi lombiko elibonisa isilinganiso sakho sokulawula ushukela egazini ezinyangeni ezi-2-3 ezedlule . Yilokhu udokotela wakho akusebenzisayo ukuthola ukuthi uphatha kahle kangakanani isifo sikashukela sakho.
Iningi labantu abanesifo sikashukela sohlobo lwesibili lihlose i-A1c engu- 7% noma ngaphansi.Lo mgomo ungahluka kuye ngesimo sakho. Qiniseka ukuthi ubuza udokotela wakho ukuthi kufanele uhlole i-A1c kangaki.
4. Siyaqaphela ama-carbohydrate esiwadlayo
Ama-carbohydrate ayizakhamzimba eziyinhloko ezinikeza umzimba wethu amandla. Kodwa umuntu onesifo sikashukela akanakudla lawa ngaphandle kokulawula. Ngoba ama-carbohydrate agaywa ngokushesha futhi anezele ushukela egazini.
Ilayisi, isinkwa, amazambane, ama-noodle, amazambane, amazambane amnandi, kanye nezithelo nemifino ethile, kuqukethe ama-carbohydrate. Akudingeki uyeke ngokuphelele ukudla lokhu. Okudingeka ukwenze ukulawula ukuthi udla malini nokuthi uwadla kangaki ngosuku . Kungcono kakhulu ukukhetha ama-carbohydrate acebile nge-fiber.
- Imifino eluhlaza (isipinashi, i-kale, isipinashi)
- Imifino efana nobhontshisi, ubhontshisi, uphizi kanye nobhontshisi
- Okusanhlamvu okuphelele (irayisi elinsundu, i-buckwheat, i-oats)
- Izithelo (yidla ngokulinganisela)
Lokhu kukhipha ushukela egazini kancane kancane, ngaleyo ndlela kulawula ukunyuka okungazelelwe kwamazinga kashukela egazini.
5. Qaphela umfutho wegazi lakho, i-cholesterol, kanye nama-triglycerides!
Isifo sikashukela nesifo senhliziyo kufana nabangani abakhulu. Umuntu onesifo sikashukela usengozini enkulu kakhulu yokuba nesifo senhliziyo noma isifo sohlangothi kunabanye. Ngakho-ke, kubalulekile ukuqaphela lezi zinto kanye nokulawula ushukela egazini.
| Ukuhlolwa | Okufanele Ugxile Kukho |
|---|---|
| Ukushaya kwegazi | Umgomo wabantu abaningi abanesifo sikashukela ukugcina isisindo singaphansi kuka-130/80 mmHg. Landela iseluleko sikadokotela wakho. |
| I-Cholesterol | Qaphela kakhulu amazinga akho e-LDL, amazinga e-cholesterol "embi". Gcina ngaphakathi kwamazinga aqondiwe anikezwe udokotela wakho. |
| Ama-triglycerides | Lokhu futhi uhlobo lwamafutha egazini. Nalapha , kufanele uwagcine ezingeni elibekwe udokotela wakho. Wagcine ezingeni elibekwe udokotela wakho. |
Ukuze ulawule la mazinga, kubaluleke kakhulu ukuthatha imithi enqunywe udokotela ngesikhathi esifanele.
6. Yenza ukuvivinya umzimba kube yingxenye yempilo yakho.
Uma kukhulunywa ngokuzivocavoca, akudingeki uye ejimini. Ukwenza ukuzivocavoca okulinganiselwe okukwenza ujuluke imizuzu engama-30 ngosuku, okungenani izinsuku ezi-5 ngesonto, kwanele. Lokhu kubizwa ngokuthi ukuzivocavoca kwe-aerobic .
- Ukuhamba ngokushesha
- Ukuhamba ngebhayisikili
- Ukubhukuda
- Umdanso
- Ukwenza imisebenzi yasekhaya ngomzamo omncane
Uma ungakaze uzivocavoce isikhathi eside, qala kancane. Uma ukuthola kunzima ukwenza imizuzu engama-30 ngosuku, yihlukanise. Hamba imizuzu eyi-10 ekuseni, imizuzu eyi-10 emini, kanye nemizuzu eyi-10 kusihlwa. Ukuhamba isikhashana ngemva kokudla kungasiza kakhulu ekulawuleni ushukela egazini.
7. Ungalali isikhathi eside.
Kukhona ukuxhumana okukhulu phakathi kokulala nesifo sikashukela. Ngezinsuku lapho singalali ngokwanele, sizizwa silambile, ikakhulukazi uma sifuna ukudla ukudla okumnandi nokunamafutha. Lokhu kuholela ekukhuleni kwesisindo kanye namazinga kashukela egazini angazinzile. Uma umuntu onesifo sikashukela elala amahora angu-7-8 kahle, angaphazanyiswa ngosuku , kuzomsiza ukulawula imikhuba yakhe yokudla futhi agcine amazinga kashukela egazini ezinzile.
8. Lawula ukucindezeleka
Ukucindezeleka kungenye isitha sesifo sikashukela. Uma sicindezelekile, imizimba yethu ikhipha ama-hormone afana ne-cortisol. La ma-hormone andisa amazinga kashukela egazini. Ngakho-ke, kubaluleke kakhulu ukuthola izindlela zokugcina ingqondo yakho izolile.
- Zola futhi uthule cishe imizuzu eyi-15 ngosuku.
- Zindla.
- Yenza i-yoga.
- Lalela ingoma oyithandayo, funda incwadi, noma ukhulume nomngane.
9. Ungaphuthelwa ukuhlolwa kwezokwelapha kanye nemitholampilo
Ngisho noma ungenazo izinkinga, hamba uyohlolwa ngokugcwele okungenani kanye ngonyaka . Lokhu kubalulekile ukuze kutholakale izinkinga ezingase zivele ngenxa yesifo sikashukela kusenesikhathi. Qiniseka ukuthi wenza okulandelayo ngesikhathi sokuhlolwa kwakho kwaminyaka yonke:
- Ukuhlolwa kwamehlo okuvulekile: Thola umonakalo wamehlo obangelwa isifo sikashukela (i-diabetic retinopathy) kusenesikhathi.
- Ukulinganisa umfutho wegazi.
- Ukuhlolwa kwezinyawo:Isifo sikashukela singalimaza imizwa nemithambo yegazi ezinyaweni zakho. Ngakho-ke, cela udokotela wakho ukuthi ahlole noma yimaphi amanxeba, amabhamuza, noma ukuba ndikindiki.
- Ukuhlolwa kokusebenza kwezinso: Ukuhlolwa komchamo negazi ukuze kuhlolwe umonakalo wezinso.
- Ukuhlolwa kwezifo zezinzwa kanye nesifo senhliziyo.
Konke lokhu akusikho ukukwethusa. Uma lezi zinto zitholakala kusenesikhathi, zingalashwa futhi zivinjelwe ekuqhubekeleni ezimweni ezimbi kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Isifo sikashukela yisifo okuthi uma siphathwa kahle, sikuvumele ukuthi uphile impilo ejwayelekile nenempilo. Ungesabi.
- Hlola amazinga kashukela egazini lakho, amanani e-A1c, umfutho wegazi, kanye namazinga e-cholesterol njalo bese uwagcina ngaphakathi kwamazinga aqondiwe.
- Gcina isisindo esinempilo, yidla ukudla okunempilo, futhi uvivinye umzimba nsuku zonke. Yenza lokhu kube yingxenye yempilo yakho.
- Ukunciphisa ukucindezeleka nokulala ngokwanele nakho kubaluleke kakhulu ekulawuleni ushukela egazini.
- Ungalokothi weqe iseluleko sikadokotela wakho, imithi, noma ukuhlolwa kwaminyaka yonke. Uma unemibuzo, ungesabi ukumbuza.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho