Uma unesifo sikashukela, cishe uyazi umehluko umzimba wakho owuzwayo ngemva kokudla. Ungase ujwayelene nesiyezi esingajwayelekile, ukukhathala okukhulu, kanye nokoma okungapheli okuzwayo ngemuva nje kokudla. Ngezinye izikhathi ungase uphathwe yikhanda. Lokhu yilokho esikubiza ngokuthi ukwanda okungazelelwe kwamazinga kashukela egazini, noma ushukela wegazi, ngemva kokudla.
Kungani lokhu kunyuka okusheshayo koshukela kuyingozi?
Lokhu kunyuka okungazelelwe kwamazinga kashukela egazini kungabangela ukuthi ulahlekelwe ingqondo. Lokho kuyingozi yesikhashana nje. Kodwa-ke, amazinga kashukela aphezulu isikhathi eside ayingozi kakhulu. Ngoba kwandisa kakhulu ingozi yakho yezinkinga ezinkulu zesikhathi eside, njengesifo senhliziyo, isifo sezinso, kanye nokulimala kwemizwa .
Yiqiniso, lesi simo singalawulwa ngemithi efanele kanye nokudla okunqunywe udokotela wakho. (Uma unenkinga yokulawula imithi yakho, khuluma nodokotela wakho ngakho ngokushesha .) Kodwa, akusikho konke esingakwenza. Namuhla, sizokhuluma ngemikhuba elula kakhulu, kodwa ephumelelayo kakhulu ongayifaka endleleni yakho yokuphila.
Ungahlela kanjani ukudla ngendlela efanele?
Indlela engcono kakhulu yokulawula amazinga kashukela ngemva kokudla ukuqaphela ukuthi udlani nokuthi udla nini.
Qala usuku ngesidlo sasekuseni esihle!
Iphutha elivamile elenziwa abantu ukweqa ukudla kwasekuseni. Uma weqa ukudla kwasekuseni bese udla kamuva emini noma ebusuku, amazinga kashukela egazini lakho cishe azokhuphuka ngokungalawuleki. Kodwa ungadli nje into eningi kuma-carbohydrate njengesinkwa noma amabhanisi ngesikhathi sasekuseni. Ucwaningo olulodwa luthole ukuthi abantu abadle ukudla kwasekuseni okunamaphrotheni amaningi babenokulawula kangcono amazinga kashukela egazini labo phakathi nosuku kunalabo abadle ukudla kwasekuseni okunama-carbohydrate amaningi.
Kalula nje, iphrotheni yinto ebambezela ukugaya ukudla esikudlayo. Lokhu kunciphisa ukukhishwa kukashukela egazini. Ngakho ungakhohlwa ukufaka okuthile okufana neqanda, ubhontshisi, noma ubhontshisi oluhlaza ekudleni kwakho kwasekuseni.
Qaphela kakhulu isidlo sakusihlwa.
Amazinga kashukela egazini ngokuvamile kunzima ukuwalawula kamuva ngosuku. Yingakho ochwepheshe abaningi bencoma ukukhetha ukudla okunama-carbohydrate aphansi noma ukudla okulula kwakusihlwa. Gwema ikakhulukazi ama-carbohydrate acutshunguliwe. Amafutha namaprotheni awanyusi ushukela egazini lakho ngokushesha njengama-carbohydrate. Uma unenkinga yokuthola ukuthi ungalinganisela kanjani ukudla kwakho, cela udokotela wakho ukuthi akuthumelele kudokotela wezokudla ochwepheshe besifo sikashukela.
Gcina igebe phakathi kokudla.
Uma unesifo sikashukela noma une-prediabetes, akuwona umqondo omuhle ukweqa ukudla. Lokhu kungenxa yokuthi umzimba wakho udinga isikhathi sokusebenzisa ushukela osuka ekudleni kwangaphambilini futhi wehlise amazinga awo. Ngakho zama ukugcina igebe lamahora angu-4 kuya kwangu-5 phakathi kokudla okuyinhloko . Uma kufanele ube nesidlo esilula, sidle emahoreni amabili kuya kwamathathu ngemva kokudla kwangaphambilini.
Ungathola umbono ocacile ngalokhu kusukela kuthebula elingezansi.
| Iqiniso | Okufanele ukwenze kanye nokubaluleka kwako |
|---|---|
| Isidlo sasekuseni | Qiniseka ukuthi udla amaprotheni amaningi (isib. amaqanda, ubhontshisi oluhlaza, nobhontshisi oluhlaza). Lokhu kunciphisa ukugaya ukudla futhi kukhipha ushukela egazini kancane kancane. |
| Isidlo sakusihlwa | Ama-carbohydrate kufanele ancishiswe . Gwema ama-carbohydrate acutshunguliwe ikakhulukazi. Lokhu kubalulekile ekulawuleni amazinga kashukela egazini ekupheleni kosuku. |
| Isikhathi Sokudla | Amahora angu-4-5 phakathi kokudla okuyinhloko. Ukudla okulula ngemva kwamahora angu-2-3. Lokhu kunikeza umzimba isikhathi sokunciphisa amazinga kashukela egazini futhi. |
Indlela yakho yokuphila ingenza umehluko omkhulu!
Njengokudla nokuphuza, imikhuba yakho yansuku zonke nayo inomthelela omkhulu emazingeni kashukela egazini lakho.
- Hamba kancane ngemva kwesidlo sakusihlwa: Ucwaningo lukhombisile ukuthi ukuhamba imizuzu eyi-15 ngemva kwesidlo sakusihlwa kunganciphisa amazinga kashukela egazini. Okungcono nakakhulu ukuthi lo msebenzi omncane ungagcina lawo mazinga aphansi kuze kube amahora ama-3. Uma uzivocavoca, umzimba wakho upompa ushukela owengeziwe emisipheni yakho. Lokhu kusho ukuthi ushukela osegazini lakho uyasetshenziswa.
- Ukulala kahle kubalulekile:Uma ungalali ngokwanele ngisho nangobusuku obubodwa, umzimba wakho ngeke ukwazi ukusebenzisa i-hormone insulin ngendlela efanele, okungabangela amazinga kashukela egazini lakho ukuba akhuphuke ngokungadingekile.
- Cabanga ngempilo yamazinyo: Uma unesifo sezinsini (gingivitis), amazinga kashukela egazini lakho angase abe phezulu kunalawo omuntu onezinsini ezinempilo. Cabanga ngale ndlela: uma unesifo sezinsini, kufana nempi encane eqhubekayo emzimbeni wakho. Lokhu kungabangela ukuthi amasosha omzimba wakho asebenze ngokweqile, okungaphazamisa indlela i-insulin esebenza ngayo. Ngakho-ke, bona udokotela wamazinyo njalo bese uhlola amazinyo akho.
- Phuza amanzi amaningi: Uma umzimba wakho uphelelwe amanzi emzimbeni, okusho ukuthi awunawo amanzi anele, izinga likashukela egazini lakho liyakhuphuka. Ngakho-ke, kubaluleke kakhulu ukuphuza amanzi amaningi usuku lonke.
- Lawula ukucindezeleka: Uma ungaphansi kokucindezeleka okukhulu, umzimba wakho ukhipha ama-hormone afana ne-cortisol ne-adrenaline. Lawa abizwa ngokuthi ama-hormone "okulwa noma ukubaleka". Lawa ma-hormone angenza umzimba wakho ungazweli kakhulu ku-insulin futhi abangele amazinga kashukela egazini lakho akhuphuke. Nakuba ungeke ukwazi ukususa ngokuphelele ukucindezeleka empilweni yakho, ukuthola izindlela zokuphumula kungaba kuhle emazingeni kashukela egazini lakho kanye nempilo yakho iyonke.
Umlayezo Wokuya Nawe Ekhaya
- Qiniseka ukuthi uqala usuku lwakho ngokudla kwasekuseni okucebile ngamaprotheni . Lokhu kuzosiza ekulawuleni ushukela egazini usuku lonke.
- Gcina igebe lamahora angu-4-5 phakathi kokudla okuyinhloko. Lokhu kunikeza umzimba isikhathi sokulinganisela amazinga kashukela.
- Zenze umkhuba ukuhamba imizuzu eyi-15 ngemva kokudla, ikakhulukazi ngemva kokudla kwakusihlwa. Lokhu kusebenza kahle kakhulu ekwehliseni amazinga kashukela egazini.
- Ukulala ngokwanele, ukulawula ukucindezeleka, nokunakekela impilo yamazinyo nakho kuthinta ngqo ukulawulwa koshukela.
- Ngaphezu kwakho konke, ungalokothi uphuthelwe yimithi noma imiyalelo enikezwe udokotela wakho futhi uyilandele kahle.
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