Cabanga ukuthi uye kobona udokotela, wabe esebheka imibiko yakho wathi, "Unesifo sikashukela sangaphambi kwesikhathi." Lokho kusho ukuthi usengozini enkulu yokuthola isifo sikashukela sohlobo lwesibili. Kuvamile ukuzizwa wesaba kancane futhi ushaqekile uma uzwa lokhu. Kodwa izindaba ezinhle ukuthi, lokhu akusona ukuphela. Lokhu kuyisixwayiso nje. Kufana nokukhanya okuphuzi okukhanya ngaphambi kokukhanya okubomvu emgwaqweni. Usengakushintsha lokhu futhi wenze okuningi ukuze uhlale uphephile kusifo sikashukela.
Into ebaluleke kakhulu esingayenza ukugxila ezintweni esingazishintsha. Lokho kusho izinto ezifana nokudla kwethu kanye nomsebenzi womzimba. Akunasizathu sokukhathazeka ngezinto esingenakuzishintsha, njengobudala bethu noma umlando womndeni wesifo sikashukela. Khuluma nodokotela wakho, uthole isithombe esicacile ngesimo sakho, bese uqala namuhla ukuthola ukuthi yini ongayenza ukuze uguqule lesi simo.
Kuyini ngempela i-prediabetes?
Kalula nje, i-prediabetes isho ukuthi amazinga kashukela egazini lakho aphezulu kunokuvamile, kodwa awaphezulu ngokwanele ukuthi abizwe ngokuthi isifo sikashukela esigcwele. Lena indawo eyingozi. Kuleli qophelo, umzimba wakho uqala ukusabela kabi ku-insulin ye-hormone, noma awukhiqizi i-insulin eyanele.
Lokhu kufana 'nesixwayiso sokugcina' somzimba wakho. Uma uthatha isinyathelo manje, unethuba elihle lokuvimbela ukuthuthukiswa kwesifo sikashukela ngokuphelele.
Udokotela wakho uzoyala ukuhlolwa kwegazi, njenge-HbA1c, ukuqinisekisa lokhu. Lokhu kungakunikeza umbono omuhle wamazinga akho ajwayelekile kashukela egazini ezinyangeni ezi-2-3 ezedlule.
Izinyathelo ezibaluleke kakhulu: isisindo, ukudla, kanye nokuzivocavoca
Lezi yizikhali ezintathu ezinamandla kakhulu ongazisebenzisa ukuvimba indlela yesifo sikashukela. Ukunciphisa isisindo esiningi, ukudla ukudla okunempilo, nokuhlala umatasa yizinyathelo ezibaluleke kakhulu ongazithatha.
1. Ukulawula isisindo somzimba
Ngisho nabantu abangakhuluphele ngokweqile bangaba nesifo sikashukela. Kodwa-ke, ukukhuluphala ngokweqile, ikakhulukazi ukukhuluphala okuphakathi , kuyisici esikhulu esiyingozi yesifo sikashukela. Izifundo zikhombisile ukuthi ngisho nokwehla okuncane kwesisindo somzimba esingu-5%-10% kunganciphisa kakhulu ingozi yokuba nesifo sikashukela.
Cabanga ukuthi ungakanani umehluko ongawenza ukulahlekelwa amakhilogremu angu-4 noma angu-8 uma unesisindo esingamakhilogremu angu-80. Lokhu akuyona into engenakwenzeka.
2. Ushintsho olukhulu ekudleni
Lokhu kuyinto enzima kakhulu kubantu abaningi, kodwa into ebaluleke kakhulu. "Ukushintsha imikhuba yakho yokudla" akusho ukuyeka ukudla okumnandi. Kusho ukukhetha ukudla ngokuhlakanipha.
Ucwaningo lukhombisile ukuthi ukudla okunamafutha aphansi, okune-fiber eningi kuyasiza kakhulu ekuvimbeleni isifo sikashukela. Nansi indlela esingakufaka ngayo lokhu ekudleni kwethu:
| Izinto ezinhle ongadla kakhulu | Izinto okufanele uzinciphise ngangokunokwenzeka |
|---|---|
| Zonke izinhlobo zemifino nemifino enamahlamvu (Gotu Kola, Mukunuwenna, Kankun) | Ushukela (etiyeni, ekhofini) kanye neziphuzo ezibandayo |
| Imifino ecebile nge-fiber (ubhontshisi, izaqathi, i-beetroot, ithanga) | Ukudla okunamafutha (ukudla okulula, ukudla okuthosiwe, ilayisi elithosiwe) |
| Ilayisi elinsundu (irayisi elibomvu), i-buckwheat, i-oats | Ukudla okucebile ngofulawa (isinkwa, isinkwa esithosiwe, amabhanisi, ama-noodle, i-pasta) |
| Izithelo ezinoshukela ophansi (i-guava, i-orange, i-peach, i-mango) | Ukudla okunoshukela okwenziwe ngokwenziwa njengamakhekhe, amabhisikidi, amathofi kanye ne-ayisikhilimu |
| Inhlanzi, inkukhu engenasikhumba, amaqanda, amalentili, ubhontshisi | Inyama ecutshunguliwe kanye nenyama enamafutha |
3. Chitha isikhathi esithile ngosuku uvivinya umzimba.
Uma uthi "ukuzivocavoca," akudingeki uye ejimini. Okubalulekile ukugcina umzimba wakho usebenza . Umgomo ukwenza into ekwenza ujuluke okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto .
- Ukuhamba ngokushesha
- Ukugijima
- Ukuhamba ngebhayisikili
- Ukubhukuda
- Ukwenza umsebenzi wasegcekeni ekhaya
- Ukudlala umdlalo owuthandayo
Noma yiziphi zalezi zinto zinhle. Into ebalulekile ukuqhubeka uzenza. Okufana nokuhamba nomngane kungaba yindlela enhle yokugcina lokhu kuqhubeka.
Uyawudinga umuthi?
Kwezinye izimo, uma udokotela wakho ecabanga ukuthi ubungozi bakho buphezulu kakhulu, angase ancome ukuqala umuthi ozosiza ukulawula (ukulibazisa) ukuqala kwesifo sikashukela kanye nokushintsha indlela yokuphila.
Izifundo eziningi zikhombisile ukuthi ukuphuza imithi ethile yesifo sikashukela, njenge- metformin , kanye nendlela yokuphila enempilo kunganciphisa ingozi yokuthola isifo sikashukela cishe ngo-31%.
Kodwa into ebaluleke kakhulu sonke okudingeka siyiqonde ukuthi ushintsho endleleni yakho yokuphila lunamandla aphindwe kayikhulu kunephilisi . Umuthi umane nje uyisisekelo. Ushintsho lwangempela, ukulawula kwangempela, kusezandleni zakho.
Ngakho-ke, kubaluleke kakhulu ukukhuluma nodokotela wezokudla ukuze udale uhlelo lwakho lokudla futhi uthole ukuthi yikuphi ukuvivinya umzimba okukufanele. Xoxa ngakho konke lokhu nodokotela wakho bese ukwenza ngaphansi kwesiqondiso sakhe.
Umlayezo Wokuya Nawe Ekhaya
- I-prediabetes akusho ukuthi usunesifo sikashukela. Kuyisibonakaliso esiyisixwayiso. Usengashintsha lokhu.
- Indlela enamandla kakhulu yokuvimbela isifo sikashukela ukwenza izinguquko endleleni yokuphila . Lokho kusho ukudla okunempilo kanye nokuzivocavoca nsuku zonke.
- Ngisho nokulahlekelwa isisindo somzimba esingaphansi kuka-5% kunganciphisa kakhulu ingozi yokuba nesifo sikashukela.
- Nciphisa ukudla okunofulawa omningi, ushukela, namafutha ngangokunokwenzeka futhi udle imifino, imifino eluhlaza kanye nezithelo eziningi ezicebile nge-fiber .
- Ngaphambi kokuqala noma yimuphi umuthi noma ukwenza noma yiziphi izinguquko ezinkulu endleleni yakho yokuphila, qiniseka ukuthi ukhuluma nodokotela wakho. Ungakhathazeki, ngesiqondiso esifanele kanye nemizamo yakho, unganqoba nakanjani le mpi.
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