Ukucindezeleka, noma njengoba sonke sikubiza kanjalo, 'ukucindezeleka', sekuyingxenye engenakugwenywa yempilo yethu. Silwa nezinto eziyinkulungwane nsuku zonke, njengezinkinga zomsebenzi, izinkinga zomndeni, nezinkinga zezimali. Kodwa uma ungumuntu onesifo sikashukela, ubuwazi ukuthi lokhu kucindezeleka akugcini nje ngokuthinta isimo sakho sengqondo, kodwa futhi kuthinta ngqo amazinga kashukela egazini lakho? Namuhla, ake sixoxe ngalokhu kuxhumana okujulile phakathi kwesifo sikashukela nokucindezeleka.
Ingabe ukucindezeleka kungabanga isifo sikashukela ngempela?
Kalula nje, yebo. Kunamandla athile. Ukucindezeleka akuyona nje into oyizwayo. Kuyinto ephazamisa uhlelo lwe-hormone lomzimba wethu. Lapho sibhekene nokucindezeleka okukhulu ngokomzimba noma ngokwengqondo, impendulo yomzimba wethu ku-insulin (ukumelana ne-insulin) iyancipha futhi amazinga kashukela egazini ayakhuphuka. Ngezinye izikhathi, ngisho nakubantu abangakaze babe nesifo sikashukela ngaphambili, sibona ukwanda kwesikhashana kwamazinga kashukela egazini lapho kunokucindezeleka okukhulu ngokomzimba, njengangemva kokuhlinzwa okukhulu.
Cabanga nje, umzimba wethu ulungiselela ukubhekana nengozi engazelelwe. Ibizwa ngokuthi impendulo 'yokulwa noma ukubaleka'. Lokho kusho ukuthi umzimba ulungiselela ukulwa noma ukubaleka. Ngalesi sikhathi, umzimba udinga amandla asheshayo. Lawa mandla avela ku-glucose egazini.
Le nqubo yenzeka kanje:
| Izinyathelo | Kwenzekani emzimbeni |
|---|---|
| Isinyathelo 1: Isignali evela ebuchosheni | Uma uzizwa ucindezelekile, ubuchopho bakho bukhipha i-hormone ebizwa ngokuthi i-CRH (i-Corticotropin-releasing hormone). |
| Isinyathelo 2: Umyalo oya ku-pituitary gland | I-CRH itshela i-pituitary gland ukuthi ikhiqize enye i-hormone ebizwa ngokuthi i-ACTH (i-Adrenocorticotropic hormone). |
| Isinyathelo 3: Ukukhishwa kwe-Cortisol | I-ACTH itshela izindlala ze-adrenal ukuthi zikhiphe i-hormone yokucindezeleka eyinhloko, i-cortisol. |
| Isinyathelo 4: Amazinga kashukela akhuphukile | I-Cortisol itshela isibindi ukuthi sikhiphe ushukela omningi egazini, okukunikeza amandla asheshayo. |
Lokhu kubaluleke kakhulu esimweni esiphuthumayo. Kodwa-ke, uma ukucindezeleka kwakho kuqhubeka, amazinga akho e-cortisol azohlala ephezulu. Ngokuhamba kwesikhathi, lokhu kungaholela ekumelaneni ne-insulin, okwandisa ingozi yokuthola isifo sikashukela sohlobo 2. Uma usuvele unesifo sikashukela, kuzoba nzima nakakhulu ukusilawula.
Ake sithole ukuthi kukhona yini ukuxhumana phakathi kokucindezeleka kwakho namazinga kashukela wakho.
Nakuba ukucindezeleka kwandisa ushukela egazini, kungakanani okwandayo? Kuhlukahluka kumuntu nomuntu futhi kuye ngesimo. Indlela engcono kakhulu yokwazi ngokuqinisekile ukulandela amazinga akho okucindezeleka kanye namazinga kashukela egazini.
Njalo uma uzizwa ucindezelekile, kungaba ngokwengqondo noma ngokomzimba, qaphela:
- Izinga lokucindezeleka: Izinga lisuka ku-1 liye ku-10 (1 = akukho ukucindezeleka nhlobo, 10 = ukucindezeleka okungabekezeleleki).
- Izinga likashukela egazini: Linganisa izinga likashukela egazini lakho nge-glucometer yakho ngaleso sikhathi bese uyibhala phansi.
- Isenzakalo: Bhala kafushane ngokwenzeka ngaleso sikhathi (isib., ingxabano nomphathi wakho, okwakudingeka uye ohambweni oluphuthumayo).
Ngemva kwezinsuku ezimbalwa zokwenza lokhu, uzoqala ukubona iphethini. Uzokwazi ukuqonda ukuthi amazinga akho kashukela ayanda yini uma ucindezelekile. Uma usebenzisa i-CGM (Continuous Glucose Monitor), ungazibona ngisho nalezi zinguquko ezisheshayo emazingeni kashukela.
Yiba nomusa kuwe, kufana nomuthi.
Sonke siyawenza amaphutha. Uma uphila nesifo sikashukela, kunezikhathi lapho ungase ulahlekelwe ukulawula ukudla kwakho noma uzizwe ungakwazi ukuzivocavoca. Ungazibeki icala ngalezo zikhathi. Zithethelele futhi ube nomusa. Lokhu kubizwa ngokuthi 'ukuzwelana'.
Izifundo zikhombisile ukuthi ukuba nomusa kuwe kunganciphisa ukucindezeleka, ukukhathazeka, kanye nokucindezeleka. Futhi...
- Kukhona umuzwa wokwaneliseka ngokuphila.
- Amazinga kashukela egazini alawulwa kangcono.
- Isifo sikashukela siba lula ukusilawula.
- Kuze kusize ukugcina amazinga akho e-A1c esezingeni elifanele.
Ukuzivocavoca umzimba kuyindlela enhle yokunciphisa ukucindezeleka.
Ukuzivocavoca umzimba kufana nokuthola i-insulin. Kukhuthaza ukumuncwa kwe-glucose emisipheni yakho, noma ngabe une-insulin ukumelana nayo. Lokhu kwehlisa amazinga kashukela egazini ngokwemvelo.
Akukhona lokho kuphela, ngokwenza izivivinyo ezifanele :
- Ukuvuvukala kanye namazinga e-cortisol emzimbeni kuyalawulwa.
- Imizwa yakho kanye nekhono lakho lokucabanga kuzothuthuka.
- Izimpawu ezinjengokucindezeleka, ukukhathazeka, nokucindezeleka ziyaphela.
- Kusiza ukugcina isisindo esinempilo.
- Isilinganiso senhliziyo kanye nomfutho wegazi kuyehla.
Zama ukwenza okuthile njengokuhamba noma ukugibela ibhayisikili okungenani imizuzu engama-30 ngosuku, izinsuku eziningi zesonto. Engeza izivivinyo zokuqinisa imisipha izinsuku ezimbili noma ezintathu ngesonto.
Kodwa into ebaluleke kakhulu ukukhetha ukuzivocavoca okuthandayo . Ngaleyo ndlela uzozizwa ufuna ukuqhubeka nokwenza. Ungakhohlwa ukukhuluma nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca.
Ingabe kufanele sizame imikhuba ethile yokuzola nsuku zonke?
Izinto ezilula ezifana nalezi zingasiza ekunciphiseni ukucindezeleka okuqongelelekayo usuku lonke.
- Ukuphefumula Okujulile: Hlala esihlalweni uvale amehlo akho. Phefumula kancane, ujule ngekhala lakho. Bamba umoya wakho imizuzwana embalwa, bese ukhipha umoya kancane ngomlomo wakho. Cabanga ngomzimba wakho uphumule, njengebhaluni elikhishwa umoya. Yenza lokhu izikhathi eziningana kuze kube yilapho ingqondo yakho izolile.
- Ukuphumula Kwemisipha: Vala amehlo akho bese ungena esimweni esikhululekile. Qala ngezinzwane zakho, qinisa ingxenye ngayinye yomzimba wakho (cishe imizuzwana emi-5), bese uphumula ngokuphelele. Yenza lokhu kuze kufike ezinyaweni zakho, emilenzeni, esiswini, ezingalweni, entanyeni, nasebusweni.
- I-Yoga: I-Yoga iwukuzivocavoca okuxhumanisa umzimba nengqondo. Prakthiza izindlela ezimbalwa ezilula ze-yoga. Manje ungafunda lokhu ku-inthanethi. Ngisho nemizuzu emi-5-10 kuphela ngosuku yanele.
Uma ungenakukwazi ukukwenza wedwa, ungesabi ukucela usizo.
'Ukucindezeleka kwesifo sikashukela' kuyisimo sengqondo esivamile esibhekana nabantu abanesifo sikashukela. Kubhekisela emizweni yokukhathala, ukukhungatheka, kanye nesithukuthezi esibangelwa yilesi sifo. Uma uzizwa ngale ndlela, khumbula ukuthi awuwedwa.
Nazi ezinye izindawo ongathola kuzo usizo:
- Udokotela wakho noma umfundisi wesifo sikashukela: Khuluma nabo ngokukhululekile ngemizwa yakho. Bangakusiza ukuthola ikhambi elikusebenzelayo.
- Uchwepheshe Wezempilo Yengqondo : Ukwelashwa okufana ne-CBT (Cognitive Behavioral Therapy) kungakusiza ukuthi ushintshe izindlela zakho zokucabanga ezimbi futhi ufunde izindlela zokuphatha ukucindezeleka.
- Amaqembu Okusekela:Ukukhuluma nabanye abaphila nesifo sikashukela njengawe kungaba impumuzo enkulu.
Khumbula, ukucela usizo ngempilo yengqondo akulona uphawu lobuthakathaka, kuwuphawu lwamandla.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyisici esiyinhloko esikhuphula amazinga kashukela egazini kubantu abanesifo sikashukela.
- Ngokuqopha amazinga akho okucindezeleka kanye namazinga kashukela egazini, ungakwazi ukubona amaphethini angajwayelekile.
- Ukucindezeleka kungalawulwa ngokuzijwayeza izinto ezifana nokuzivocavoca umzimba, ukuphefumula okujulile, kanye ne-yoga nsuku zonke.
- Ukuba nomusa, ngaphandle kokuzisola, kubalulekile nasenhlalakahleni yengqondo.
- Uma ubhekene nobunzima bokubhekana nokucindezeleka kwesifo sikashukela, ungalokothi unqikaze ukufuna iseluleko kudokotela wakho noma kuchwepheshe wezempilo yengqondo.
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