Ingabe udokotela wakho ukutshelile ukuthi ususondele ekutholeni isifo sikashukela, okungukuthi, unesifo esibizwa ngokuthi 'i-prediabetes'? Ingabe wazizwa wesaba ngokuzumayo lapho uzwa lokho? Noma ingabe wacabanga ngokuthula, "O, angikabi nesifo sikashukela okwamanje, ake sibone kamuva"? Empeleni, akukho neyodwa yalezi zinto okufanele yenzeke. Lokhu kuyinto okufanele siyicabange ngokungathi sína, kodwa akuyona into okufanele siyesabe futhi sikhathazeke ngayo. Ngoba, lesi yisikhathi esihle kakhulu sokuba uguqule konke futhi ube nempilo enhle.
Umgomo wethu oyinhloko kufanele kube ukukhipha amazinga kashukela egazini lakho kulesi sigaba 'sangaphambi kwesifo sikashukela' uye esigabeni esijwayelekile. Lokhu kungenziwa umehluko omkhulu ngezinto ozenzayo nsuku zonke. Eqinisweni, ngezinye izikhathi ukwenza izinguquko endleleni yokuphila kunamandla kakhulu kunokuthatha imithi.
Ngakho-ke, ake siqale ngalezi zinyathelo ezintathu ezilula.
1. Ukwehlisa isisindo okungadingekile kuyinto edingekayo.
Uma isisindo somzimba wakho singaphezu kwesilinganiso esijwayelekile, ukwehlisa isisindo kuyisihluthulelo esiyinhloko sokunqoba le ngozi.
Ucwaningo lukhombisile ukuthi ukulahlekelwa yi-5% kuya ku-10% yesisindo somzimba wakho kungenza umehluko omkhulu. Ngisho nokunciphisa isisindo okuncane kungasiza ukubuyisela amazinga kashukela egazini lakho esimweni esijwayelekile futhi kuvimbele noma okungenani kubambezele ukuqala kwesifo sikashukela. Cabanga nje uma unesisindo esingu-80 kg, ukulahlekelwa yi-4 kuya ku-8 kg kuphela kungenza umehluko omkhulu.
Ukuze ufinyelele lo mgomo, khumbula lezi zinto:
- Lawula ukudla kwakho: Uma wabelana ngepuleti lelayisi, hlanganyela ngokulawula okuthile.
- Nciphisa amakhalori: Nciphisa ukudla okunamafutha amaningi, ikakhulukazi amafutha agcwele, ushukela, nama-carbohydrate ngangokunokwenzeka.
- Yidla izinto ezinhle: Faka izithelo eziningi, imifino, amaprotheni angenamafutha njengenhlanzi, inkukhu, kanye nokudla okusanhlamvu okuphelele ekudleni kwakho.
Kalula nje, zama ukugcwalisa ingxenye yepuleti lakho ngemifino nezithelo.
2. Yenza umkhuba wokuzivocavoca umzimba.
Ukuhlala nje uthule akukuhle nhlobo. Ukuphila impilo esebenzayo kubalulekile. Cabanga ngakho, zama ukwenza umsebenzi we-aerobic okhulisa ukushaya kwenhliziyo yakho, njengokuhamba ngokushesha, ukugibela ibhayisikili, noma ukubhukuda, okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Lokho kusho imizuzu eyi-150 ngesonto.
Ngaphezu kwalokho, yenza izivivinyo zokuqeqesha amandla, njengokuphakamisa izinsimbi noma ukusebenzisa amabhande okumelana, okungenani kabili ngesonto.
Kungani ukuvivinya umzimba kubaluleke kangaka?
Ukuzivocavoca okufana nalokhu kuzoqinisa imisipha yakho. Bese:
- Kusiza ukulawula ushukela egazini.
- Impendulo yomzimba ku-hormone i-insulin iyathuthuka.
- Umzimba wakho ushisa amakhalori ngisho noma umile nje.
3. Uma ubhema, yeka manje.
Kukhona ukuxhumana okunamandla kakhulu phakathi kokubhema nesifo sikashukela. Abantu ababhemayo banamathuba angu-30% kuya kwangu-40% okuthola isifo sikashukela sohlobo lwesibili kunabangabhemi.
Akukhona lokho kuphela, uma umuntu onesifo sikashukela eqhubeka nokubhema, ingozi yezinkinga ezinkulu njengesifo senhliziyo kanye nokungaboni nayo iphakeme kakhulu. Ngakho-ke, uma uyeka ukubhema ngokushesha, kungcono kuwe.
| Izinto eziyinhloko okufanele zenziwe | Iseluleko esiwusizo |
|---|---|
| Ukwehlisa isisindo | Yehlisa isisindo sakho sonke ngo-5%-10%. Lawula usayizi wepuleti lakho. Nciphisa uwoyela, ushukela, nokudla okunofulawa bese wandisa imifino, izithelo, inyama engenamafutha amaningi kanye nenhlanzi. |
| Ukuzivocavoca umzimba | Hamba ngokushesha, hamba ngebhayisikili noma ubhukude imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Yenza izivivinyo ezifana nokuphakamisa izinsimbi kabili ngesonto. |
| Ukuyeka ukubhema | Kunciphisa kakhulu ingozi yesifo sikashukela kanye nezinkinga zaso. Kungcono ukuyeka ngokushesha. |
Imithi idingeka nini?
Nakuba izinguquko zendlela yokuphila zingaba nemiphumela emangalisayo, abanye abantu badinga nokuphuza imithi yalesi simo 'sangaphambi kwesifo sikashukela'.
Udokotela wakho angase akunike umuthi obizwa ngokuthi i-metformin , ikakhulukazi uma unezinye izinto eziyingozi, njenge:
- Uma izinga lakho le-cholesterol elihle (i-HDL cholesterol) liphansi
- Uma unezinga eliphezulu lama-triglyceride, uhlobo lwamafutha egazini lakho
- Uma abazali bakho noma umfowenu noma umfowenu enesifo sikashukela
- Uma ukhuluphele kakhulu
Khumbula, uma uthatha i-metformin, kufanele nakanjani uxhumane nodokotela wakho ukuze uthole iseluleko esengeziwe . Futhi, kufanele uqhubeke nokugcina indlela yokuphila enempilo esikhulume ngayo. Imithi iwusizo nje kuphela, yona yodwa ayilaphi konke.
Thatha isinyathelo manje. Uma udinga usizo, ungesabi ukucela usizo olwengeziwe kudokotela wakho, kuchwepheshe wezokudla, noma kumqeqeshi womuntu siqu ofanelekayo.
Umlayezo Wokuya Nawe Ekhaya
- I-prediabetes iyisibonakaliso esiyisixwayiso ngaphambi kokuba isifo sikashukela siqale. Ungesabi, lesi yisikhathi esihle kakhulu sokuthatha isinyathelo.
- Ukulahlekelwa isisindo somzimba wakho okungenani ngo-5% kuya ku-10% kungenza umehluko omkhulu.
- Vivinya umzimba okungenani imizuzu eyi-150 ngesonto. Ngisho nento elula njengokuhamba ngokushesha ingaba usizo kakhulu.
- Uma ubhema, ukuyeka ukubhema kuwusizo olukhulu kakhulu ongalunikeza wena.
- Khuluma nodokotela wakho njalo mayelana nohlelo lwakho, ikakhulukazi mayelana nemithi.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment