Ingabe ngezinye izikhathi uzizwa wesaba futhi ukhathazekile ngokuzumayo ngaphandle kwesizathu? Uzizwa inhliziyo yakho ishaya ngokushesha, izintende zakho zijuluka, nomzimba wakho uthuthumela? Kungaba nezizathu eziningi zalezi zinto. Kodwa uma unesifo sikashukela, isizathu esifihliwe ngemuva kwalezi zimpawu kungaba ukwehla kwamazinga kashukela egazini lakho, noma njengoba odokotela bekubiza kanjalo, i-hypoglycemia. Ngakho-ke kungani lokhu kwenzeka? Okubaluleke kakhulu, yini esingayenza ngakho? Ake sixoxe ngalokhu kalula.
Kungani ngizizwa ngikhathazekile lapho amazinga kashukela egazini lami ehla?
Kalula nje, lapho izinga likashukela egazini lakho lehla ngendlela eyingozi, umzimba wethu uzama kanzima ukulibuyisela esimweni esijwayelekile. Umzimba, obona lokhu njengesimo esiphuthumayo, ukhipha ama-hormone amaningana ngesikhathi esisodwa.
Enye yezinto ezibaluleke kakhulu kulezi yi- epinephrine , eyaziwa nangokuthi i-adrenaline . Lena yi-hormone elungiselela imizimba yethu "ukulwa noma ukubaleka." Le hormone itshela isibindi sethu ukuthi sikhiqize i-glucose eyengeziwe, noma ushukela, bese siyifaka egazini.
Le hormone ye-adrenaline yiyo eyenza inhliziyo yakho ishaye ngokushesha, izintende zakho zijuluke, umzimba wakho uthuthumele, futhi uzizwe ukhathazekile futhi ukhathazekile. Empeleni lezi yizimpawu zomzimba wakho eziyisixwayiso. Yindlela yomzimba wakho yokukutshela ukuthi, "He, ushukela wakho wegazi uphansi kakhulu, yenza okuthile ngakho!"
Cabanga nje, uma leli zinga likashukela eliphansi liqhubeka, umzimba ukhiqiza amanye ama-hormone. Elinye lawo yi -cortisol . Libizwa nangokuthi "i-hormone yokucindezeleka" ngoba lisiza ukulawula izinto ezifana nesimo sethu sengqondo nokwesaba.
Bheka manje, ngakolunye uhlangothi kukhona i-adrenaline, ngakolunye uhlangothi kukhona i-cortisol. Uma lokhu kokubili kuhlangana, kwanele ukubangela ukukhathazeka. Uma sikhuluma iqiniso, lokhu kufana nendlela yokwelapha ukukhathazeka.
Kungani amazinga ethu kashukela egazini ehla ngokuzumayo?
Umgomo oyinhloko wokwelapha isifo sikashukela ukulawula nokwehlisa amazinga kashukela egazini. Kodwa ngezinye izikhathi, kuba phansi kakhulu. Iningi labantu liqala ukuzwa lezi zimpawu lapho amazinga kashukela egazini ehla ngaphansi kuka-70 mg/dL (ama-milligram nge-deciliter). Kunezinto eziningana ezingadala lokhu.
Ngisho nomuntu ongenaso isifo sikashukela ngezinye izikhathi angaba noshukela wegazi ophansi. Ake sibheke lezi zizathu ngokucacile etafuleni.
| Izizathu zokuthi kungani abantu abanesifo sikashukela benoshukela wegazi ophansi | Izimo lapho abantu abangenaso isifo sikashukela bangase babe noshukela wegazi ophansi |
|---|---|
| Ukwandisa inani lemithi yesifo sikashukela (ikakhulukazi i-insulin). | Ukuphuza utshwala obuningi kakhulu. |
| Ukweqa inkambo eyinhloko. | Ukuhlinzwa okuthile kwenziwa ukuze kwehliswe isisindo (ukuhlinzwa kokunciphisa isisindo). |
| Ukudla okuncane kunalokho okudlayo ngokujwayelekile. | Ukudla ukudla okunoshukela omningi nama-carbohydrate ngesikhathi esisodwa (lokhu kungabangela ukwehla okungazelelwe kwamazinga kashukela egazini kamuva). |
| Ukuzivocavoca umzimba ngaphezu kokujwayelekile. | Ezinye izimo zezokwelapha noma imithi. |
Yini esingayenza ukulawula lesi simo?
Uma unesifo sikashukela, indlela engcono kakhulu yokulawula ukukhathazeka kwakho ukugcina amazinga kashukela egazini lakho esezingeni eliphephile. Akulula njengoba kuzwakala, kodwa lawa macebiso azokusiza ukwenza lokho kanye.
Qaphela uma usebenzisa i-insulin.
Imbangela eyinhloko nevame kakhulu yokwehla kukashukela egazini ukuthatha i-insulin eningi kakhulu. Uma uthatha i-insulin, qiniseka njalo ukuthi uthatha uhlobo olufanele kanye nomthamo ofanele . Uma ujova, qiniseka ukuthi ijova ngaphansi kwesikhumba. Ngezinye izikhathi, uma ujova emisipheni, i-insulin ingamuncwa ngokushesha kakhulu futhi ilahlekelwe ukusebenza kwayo ngokushesha.
Qaphela ukuthi udlani - Ukudla okunenkomba ephansi ye-glycemic
Okunye ukudla kubangela amazinga ethu kashukela egazini ukuba akhuphuke ngokuzumayo, bese ehla futhi phakathi namahora ambalwa. Kodwa okunye ukudla kusiza ukugcina amazinga ethu kashukela egazini ezinzile. Esinye isilinganiso esisisiza ukuqonda lokhu yi -Glycemic Index (GI) .
Kalula nje, lokhu kubhekisela ekutheni ama-carbohydrate ekudleni esikudlayo aguqulwa ngokushesha kangakanani abe ushukela bese engezwa egazini. Uma inani le-GI liphezulu, izinga likashukela likhuphuka ngokushesha.
| Ukudla Okune-Glycemic Eningi | Ukudla Okune-Glycemic Ephansi |
|---|---|
| Ushukela olula (ushukela, uju) | Inkukhu, inhlanzi, namanye amaprotheni |
| Iziphuzo ezimnandi | Amantongomane |
| Ama-carbohydrate anjengesinkwa esimhlophe, i-pasta, ilayisi elimhlophe, namazambane | Ubhontshisi ofana ne-lentile nama-chickpeas |
| Ezinye izithelo (ikhabe, umango) | Imifino engenaso isitashi esiningi (i-asparagus, ama-beet, i-broccoli, utamatisi) |
Lokhu akusho ukuthi awukwazi ukudla ukudla okune-GI ephezulu. Kodwa uma ukukudla, kudle kancane , kuhambisana namafutha anempilo, amaprotheni, kanye ne-fiber. Okubaluleke kakhulu njengokuthi udla malini nokuthi udlani ngakho .
Hlakanipha lapho uzivocavoca.
Ukuzivocavoca umzimba kuyindlela enhle yokwehlisa amazinga kashukela egazini lakho. Kungasiza futhi ekunciphiseni ukucindezeleka nokukhathazeka. Uma sizivocavoca, ubuchopho bethu bukhipha amakhemikhali "azizwa kahle" njenge-endorphins.
Kodwa khumbula, ukuzivocavoca umzimba kungabangela ukuthi ushukela wakho wegazi wehle kakhulu. Ngakho-ke ngaphambi kokuba uvivinya umzimba, udinga ukulungisa ukudla kwakho kanye nomthamo we-insulin . Indlela okwenza ngayo lokhu incike ezintweni eziningi, njengohlobo lokuzivocavoca okwenzayo kanye nesisindo sakho. Khuluma nodokotela wakho ngalokhu bese uthola iseluleko sokuthi ungavivinya umzimba kanjani ngokuphephile.
Nciphisa utshwala.
Amazinga kashukela egazini lakho angehla kuze kube amahora angama-24 ngemuva kokuphuza utshwala. Uma uphuza utshwala, bunciphise. Kungcono ukuzikhawulela ekuphuzeni okukodwa ngosuku kwabesifazane kanye nezibili ngosuku kwabesilisa. Ungalokothi uphuze utshwala esiswini esingenalutho.
Kuthiwani uma izinguquko zendlela yokuphila zodwa zinganele?
Ngisho noma udla ukudla okunempilo, uhlala umatasa, futhi ugwema ushukela wegazi ophansi, ungase uzizwe ukhathazekile. Uma kunjalo, ukukhuluma nomuntu onjengomeluleki kungasiza.
Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) kuyindlela yokwelapha eqinisekisiwe yokukhathazeka. Kuhilela ukuhlonza imicabango emibi efika engqondweni yakho nokufunda izindlela ezintsha nezinempilo zokubhekana nezimo ezinzima. Ungakhuluma nodokotela wakho ngalokhu ukuze ufunde kabanzi.
Umlayezo Wokuya Nawe Ekhaya
- Uma uzizwa ukhathazekile ngokuzumayo, ushaya ngokushesha, noma uqala ukujuluka, kungenzeka ukuthi kungenxa yoshukela ophansi egazini (hypoglycemia). Uma unesifo sikashukela, hlola amazinga kashukela egazini lakho.
- Lo muzwa wokukhathazeka ubangelwa ama-hormone "okulwa noma ukubaleka" akhiqizwa umzimba, njenge-adrenaline ne-cortisol.
- Lawula amazinga kashukela egazini lakho ngokusebenzisa i-insulin efanele, ukudla okulinganiselayo okunenkomba ye-glycemic ephansi (i-Low-GI), kanye nohlelo lokuzivocavoca oluhlakaniphile.
- Nciphisa ukuphuza kwakho utshwala. Ungalokothi uphuze utshwala esiswini esingenalutho.
- Uma ukukhathazeka kuqhubeka naphezu kokushintsha kwendlela yokuphila, khuluma nodokotela wakho mayelana nokufuna usizo lochwepheshe. Ukwelashwa okufana ne-CBT kungasebenza kahle kakhulu.
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