Ingabe udokotela wakho wake wakutshela ukuthi izinga likashukela egazini lakho liphakeme kancane kunokuvamile, kodwa aliphakeme ngokwanele ukuthi lingabizwa ngokuthi isifo sikashukela? Kungenzeka ukuthi uke wakuzwa lokhu kubizwa ngokuthi "i-Sugar Borderline". Ngokwezokwelapha, lesi simo sibizwa ngokuthi i-Prediabetes . Kusho isigaba esingaphambi kwesifo sikashukela. Ungesabi noma wesabe uma uzwa leli gama. Ngoba lesi akusona isifo sikashukela. Kodwa-ke, lesi yisibonakaliso esibaluleke kakhulu esivela emizimbeni yethu. Umzimba wethu usikhumbuza ukuthi "qaphela, sekuyisikhathi sokwenza izinguquko ezincane endleleni yakho yokuphila."
Kuyini ngempela i-prediabetes?
Kalula nje, i-prediabetes yilapho umzimba wakho ungasebenzisi i-hormone i-insulin ngendlela efanele. I-insulin yiyo esiza ukuguqula ushukela, noma i-glucose, ekudleni esikudlayo ibe amandla. Ku-prediabetes, le nqubo iyaphazamiseka kancane. Ngenxa yalokho, amazinga kashukela egazini aphezulu kancane kunokuvamile.
Khumbula, ukuba nesifo sikashukela sangaphambi kwesikhathi akusho ukuthi uzoqala isifo sikashukela sohlobo 2. Ngokuthatha indlela yokuphila enempilo, ungayivimbela ngokuphelele le ngozi noma uyibambezele isikhathi eside. Lezi zinguquko zingakuvikela nasezifweni zenhliziyo nakwezinye izinkinga eziningi zempilo.
Ngakho-ke, ake sibone ukuthi singawenza kanjani lo mehluko.
Isinyathelo Sokuqala: Ake sinikeze imizimba yethu ukuzivocavoca okuncane.
Uma uzivocavoca, umzimba wakho usebenzisa ushukela osegazini lakho ukukhiqiza amandla. Ngakho-ke, uma ukwenza umkhuba ukuzivocavoca nsuku zonke, ngokuhamba kwesikhathi amazinga kashukela egazini lakho azolawulwa ngokwemvelo. Kuzophinde kwandise ukuzwela komzimba wakho ku-insulin. Lokhu kusho ukuthi imisipha yakho ingasebenzisa ushukela kalula ukukhiqiza amandla.
Zama ukuthola okungenani imizuzu eyi-150 yokuzilolonga okulingene ngesonto. Imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto yanele. Akudingeki wenze ukuzivocavoca okuningi okunzima. Ngisho nento elula njengale izokwenza:
- Ukuhamba ngokushesha: Hamba ngokushesha endlini noma emgwaqweni uze ujuluke kahle.
- Ama-aerobics asemanzini: Lokhu kujabulisa kakhulu.
- Thatha ikilasi lomdanso: kuhle engqondweni futhi kuhle nasemzimbeni.
- Ukuhamba ngebhayisikili: Ukugibela ibhayisikili nakho kuyindlela enhle yokuzilolonga.
Ngaphezu kwalokho, kungcono nakakhulu uma ungenza ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto. Lokhu kusho ukuphakamisa izinsimbi, ukwenza izivivinyo usebenzisa izinsimbi, noma ukwenza izivivinyo usebenzisa isisindo sakho somzimba (isib. ama-push-up, ama-squats).
Uma ungakaze uzivivinye ngaphambili, khuluma nodokotela wakho ngokuthi yikuphi ukuzivocavoca okuphephile nokufanelekile kuwe.
Isinyathelo Sesibili: Lawula Isisindo Sakho
Akukho mthetho wokuthi wonke umuntu onesifo sikashukela sangaphambi kwesifo sikashukela kudingeka ehlise isisindo. Kodwa uma ukhuluphele kancane, ucwaningo luthole ukuthi ukulahlekelwa ngu-5% kuya ku-10% wesisindo somzimba wakho sonke kunganciphisa ingozi yakho yokuthola isifo sikashukela ngamaphesenti angaphezu kuka-50 .
Amafutha azungeze isisu ayingozi kakhulu. La mafutha engeziwe angashintsha umsebenzi wamahomoni omzimba wethu kanye nesifiso sokudla. Angalimaza namaseli asisiza ukusebenzisa i-insulin. Ngakho-ke, ukunciphisa amafutha esiswini kuwusizo olukhulu ekulawuleni ushukela egazini.
Isinyathelo Sesithathu: Shintsha imikhuba yakho yokudla
Lokhu kuyinto enzima kakhulu kubantu abaningi. Kodwa akuyona into enkulu uma uqala ngezinguquko ezincane. Gwema ukudla okucutshungulwe kakhulu okunoshukela owengeziwe. Lokho kusho izinto ezifana neziphuzo ezinoshukela, amaswidi, amabhisikidi, amakhekhe, nokudla okwenziwe ngofulawa omhlophe. Lokhu kudla akunawo umsoco omningi, futhi kubangela ushukela wegazi ukhuphuke ngokushesha.
| Izinto okufanele uzengeze ekudleni kwakho kaningi | Izinto okufanele uzinciphise noma uziyeke |
|---|---|
| Okusanhlamvu okuphelele: ilayisi elinsundu, i-oats, i-millet, ibhali | Ushukela neziphuzo ezinoshukela (i-soda, i-cordial) |
| Izithelo ezintsha: isithelo esisodwa noma ezimbili ngosuku | Isinkwa esimhlophe, ukudla okwenziwe ngofulawa wesinkwa esimhlophe (amakhekhe, amabhanisi) |
| Imifino engenaso isitashi esiningi: iklabishi, isipinashi, ithanga elibabayo, i-okra, ikhukhamba | Ukudla okusemathinini, okupakishwe, nokucutshungulwe |
| Amantongomane: ama-cashew, amantongomane, ama-alimondi (ngobuningi obuncane) | Ukudla okuthosiwe kakhulu |
| Amaprotheni anamafutha aphansi: inhlanzi, inkukhu (engenasikhumba), amaqanda, udali, ama-chickpeas | Inyama ecutshunguliwe (amasoseji, ama-meatball) |
Amanye amathiphu alula okushintsha imikhuba yakho yokudla:
- Nciphisa inani olidlayo: Nciphisa inani olidlayo kancane epuletini lakho.
- Bilisa futhi ubhake ukudla: Esikhundleni sokuthosa kakhulu, yenza umkhuba wokubilisa, ukubhaka, noma ukuthosa ukudla kwakho.
- Sebenzisa amafutha omnqumo: Esikhundleni sebhotela noma imajarini, sebenzisa into efana namafutha omnqumo noma amafutha kakhukhunathi.
- Yidla ukudla okungenanyama usuku olulodwa ngesonto: Yidla ukudla okwenziwe ngemifino namakhambi.
Uma unenkinga yokuhlela uhlelo lokudla olukufanele, xhumana nodokotela wakho . Angakudlulisela kuchwepheshe wezokudla/wezokudla. Bangakha uhlelo lokudla olunempilo oluqondene nawe futhi ongalunamathela.
Ake sibheke amanye amaphuzu abalulekile
Bhala kahle.
Izifundo zikhombisile ukuthi ukungakwazi ukulala kahle kungenza kube nzima ukulawula ushukela wegazi kanye nesifiso sokudla. Ukulala amahora angaphansi kwama-5-6 ngosuku kwandisa ingozi yakho yokukhuluphala kanye nesifo sikashukela sohlobo 2. Ikhwalithi yokulala engeyinhle nayo ingaba nomthelela kulokhu. Uma unezinkinga zokulala ezingapheli, gwema ukuphuza ikhofi kusihlwa. Futhi, gwema ukuphuza utshwala eduze nesikhathi sokulala. Lokhu kungaphazamisa ubuthongo bakho. Uma lezi zinto zingasizi, khuluma nodokotela wakho.
Gwema ukubhema.
Abantu ababhemayo basengozini enkulu yokuba nesifo sikashukela sangaphambi kwesikhathi kunalabo abangabhemi. I-nicotine ekugwayi yenza kube nzima ngomzimba ukusebenzisa i-insulin ngendlela efanele. Ngakho-ke, yeka ukubhema ngokushesha okukhulu. Thola iseluleko esidingekayo kudokotela wakho .
Thola ukuhlolwa kwezokwelapha njalo.
Udokotela wakho angahlola amazinga kashukela egazini lakho ukuze abone ukuthi unjani. Anganquma ukuthi izinguquko zakho zendlela yokuphila ziyasebenza yini noma udinga ukuqala ukuthatha imithi efana ne -metformin ukulawula ushukela egazini lakho.
I-prediabetes ayibangeli izimpawu ngaso sonke isikhathi. Lokhu kusho ukuthi ungase ungazi ukuthi unaso, noma ngabe unaso. Ngakho-ke uma unezici eziyingozi, khuluma nodokotela wakho ngazo ngesikhathi sokuhlolwa kwakho kwaminyaka yonke.
Izici eziyingozi ze-prediabetes:
- Ukukhuluphala (Ukukhuluphala ngokweqile/Ukukhuluphala ngokweqile)
- Ngaphezulu kweminyaka engama-40-45 ubudala
- Indlela yokuphila yokungenzi lutho
- Ukuba nelungu lomndeni eliseduze elinesifo sikashukela
- Abesifazane abane- Polycystic Ovarian Syndrome (PCOS)
- Uma unesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa
Uma kutholakale ukuthi unesifo sikashukela sangaphambi kwesikhathi, udokotela wakho uzokutshela ukuthi yiziphi izinyathelo okufanele uzithathe ngokulandelayo.
Umlayezo Wokuya Nawe Ekhaya
- I-prediabetes ayisona isifo sikashukela. "Isixwayiso" umzimba wakho osinikeza sona.
- Ukwenza izinguquko ezifanele endleleni yokuphila kunganciphisa kakhulu ingozi yakho yokuba nesifo sikashukela sohlobo 2.
- Ukuzivocavoca imizuzu engama-30 nsuku zonke, ukudla ukudla okunempilo, nokulawula isisindo somzimba kubaluleke kakhulu.
- Ngenxa yokuthi isifo sikashukela sangaphambi kwesifo sikashukela asivamile ukuba nezimpawu, kuwukuhlakanipha ukubona udokotela wakho njalo ukuze ahlolwe igazi uma unezici eziyingozi.
- Uma unezinkinga zempilo noma ngaphambi kokwenza noma yiziphi izinguquko endleleni yokuphila, khuluma nodokotela wakho ukuze akunike iseluleko.
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