Ayikho indlela yokuthi kungabikho muntu oyedwa noma ababili abanesifo sikashukela emndenini wakho, ezihlotsheni, noma kubangani noma omakhelwane, akunjalo? "Isifo sikashukela" sesiyinto evamile kakhulu ezweni lethu. Ngenkathi abanye besaba, abanye abanandaba naso. Kodwa kungani isifo sikashukela sohlobo 2 sivame kangaka kithi, okungukuthi, abantu baseNingizimu Asia ikakhulukazi abaseSri Lanka? Ingabe lokhu kungenxa yokudla esikudlayo kuphela? Namuhla, ake sixoxe ngendaba yangempela ngemuva kwalokhu.
Izizathu ezaziwa yiwo wonke umuntu: indlela yokuphila kanye nokudla
Uma umuntu ebuza ukuthi, "Kungani isifo sikashukela siqala?", kunezimpendulo ezimbalwa zokuqala ezifika ezingqondweni zethu.
- Imikhuba yokudla engafanele: Ukudla izitsha zerayisi, ukudla amaswidi, ukudla okunamafutha, ukudla okunofulawa, ukudla okusheshayo, kanye neziphuzo ezinoshukela.
- Ukuntuleka kokuzilolonga: Ukuhlala phansi cishe usuku lonke, ukushayela yonke indawo esikhundleni sokuhamba ngezinyawo, kanye nokuvilapha kakhulu ukuhamba ngisho namabanga amafushane.
- Ukukhuluphala: Ukuqongelela kwamafutha, ikakhulukazi endaweni yesisu.
- Ukucindezeleka: Ukucindezeleka okubangelwa izinkinga emsebenzini nasemndenini.
- Umfutho wegazi ophezulu kanye ne-cholesterol.
Konke lokhu kuyiqiniso. La maphutha endleleni yokuphila andisa kakhulu ingozi yokuba nesifo sikashukela. Kodwa wake wazibuza ukuthi kungani umuntu oyedwa kwababili odla ukudla okufanayo futhi ophila ngendlela efanayo eba nesifo sikashukela? Abanye abantu bancane kakhulu, kodwa futhi banesifo sikashukela. Yilapho olunye uhlangothi lwendaba lungena khona, okuyithonya lezakhi zofuzo zethu.
Izakhi zofuzo zethu ziyisethi encane yemiyalelo elawula konke emizimbeni yethu. Lezi zakhi zofuzo zinquma umbala wesikhumba sethu, umbala wezinwele, ngisho nokuthambekela kwethu ezifweni ezithile.
Imfihlo Yezakhi Zethu Zofuzo: Indaba 'Yezakhi Zefuzo Ezingasebenzisi Imali Eningi'
Lokhu kungase kuzwakale njengendaba yesayensi, kodwa ngizokuchazela ngendlela elula kakhulu. Cabanga ngendlela okhokho bethu ababephila ngayo eminyakeni eyizinkulungwane edlule. Ngaleso sikhathi, kwakungekho zitolo nezitolo ezinkulu yonke indawo njengoba kunjalo namuhla. Kwakudingeka basebenze kanzima ukuze bathole ukudla. Ngezinye izikhathi, kwakunesomiso nendlala, futhi ukudla kwakuntuleka.
Ngakho-ke, ukuze baphile kule ndawo, imizimba yabo kufanele ilungiswe ngokukhethekile. Okusho ukuthi, ngokushesha nje lapho bethola ukudla, kufanele bakwazi ukumunca amandla amaningi ngangokunokwenzeka kukho futhi bagcine amanye amafutha emizimbeni yabo . Ngoba abazi ukuthi ukudla kwabo okulandelayo kuzofika nini. Izakhi zofuzo ezibasiza ukuba basebenzise amandla kancane futhi bawagcine njengamafutha yilokho esikubiza ngokuthi 'izakhi zofuzo ezisebenzisa imali eningi '.Kalula nje, ukuba nalezi zakhi zofuzo ngaleso sikhathi kwakuyisibusiso esikhulu ukuze umuntu asinde.
Ngakho-ke yini inkinga namuhla?
Inkinga iwukuthi, izakhi zethu zofuzo zisasebenza ngendlela efanayo ezazisebenza ngayo eminyakeni eyizinkulungwane edlule, kodwa indawo esizungezile isishintshe ngokuphelele.
Lo mehluko ungaqondwa kangcono kusukela kuthebula elingezansi.
| Isici | Isikhathi sabokhokho bethu | Isikhathi sethu samanje |
|---|---|---|
| Ukudla | Kuhlala kuyivelakancane futhi kunzima ukuyithola. | Kunokudla okuningi okunama-calories amaningi. |
| Umsebenzi womzimba | Ubunzima usuku lonke (ukulima, ukuzingela, ukuhamba). | Uphansi kakhulu, uhlala phansi. |
| Isenzo sezakhi zofuzo | Ukulondoloza impilo ngokukhipha amandla amaningi ekudleni okuncane okutholakalayo nokugcina okusele njengamafutha. | Ukudla ngokweqile kungaholela ekugcinweni kwamafutha ngokushesha, ukukhuluphala ngokweqile, kanye nokumelana ne-insulin . |
Kalula nje, lezo zakhi zofuzo ezaziyisibusiso kokhokho bethu seziphenduke isiqalekiso kithi namuhla. Ngoba ukudla okunama-calorie amaningi esikudlayo kuguqulwa ngokushesha kube amafutha yizakhi zofuzo zethu futhi kugcinwe emizimbeni yethu. Lokhu kuholela ekukhuleni kwesisindo, ikakhulukazi eduze kwesisu. Uma lokhu kwenzeka, i-hormone insulin, elawula ushukela emizimbeni yethu, ayikwazi ukusebenza kahle. Lesi simo sibizwa ngokuthi ukumelana ne-insulin . Lesi yimbangela eyinhloko yesifo sikashukela sohlobo 2.
Ngakho-ke yini esingayenza?
Ungase ucabange, "Ngakho-ke uma kuyizakhi zethu zofuzo nje, akukho esingakwenza ngakho." Kodwa lokho akulungile neze. Lokhu kuyinto ebaluleke kakhulu okufanele uyikhumbule.
Uma izakhi zofuzo zifana nesibhamu esithwele, yindlela yethu yokuphila eshukumisayo.
Lokhu kusho ukuthi noma ngabe unesifo sikashukela esibangelwa yizakhi zofuzo, uma uphatha indlela yakho yokuphila nokudla ngendlela efanele, ungayigwema leyo ngozi. Noma ukuhlehlisa ukukhula kwesifo sikashukela isikhathi eside.
Izinyathelo okufanele sizilandele
1. Bona udokotela wakho: Uma kukhona emndenini wakho onesifo sikashukela, kubalulekile ukuthi uhlole amazinga kashukela egazini lakho (Fasting Blood Sugar, HbA1c) okungenani kanye ngonyaka. Uma kukhona ingozi, udokotela wakho angakusiza ukuthi uyiqaphele kusenesikhathi futhi uthathe izinyathelo ezidingekayo.
2. Shintsha ipuleti lelayisi: Sijwayele ukudla ilayisi eliningi kanye nenhlanzi encane nemifino. Yiphendule. Nciphisa inani lelayisi epuletini ngekota eyodwa (1/4), bese ugcwalisa ingxenye (1/2) ngemifino nemifino eluhlaza. Kokusele (1/4) engeza iphrotheni efana nenhlanzi, inhlanzi eyomisiwe, inkukhu, amaqanda, amalentili, noma ama-chickpeas.
3. Zivocavoce: Thola okungenani imizuzu engama-30 yokuzivocavoca okulingene ngosuku. Ukuhamba ngokushesha, ukugijima, noma ukugibela ibhayisikili konke kuyizinketho ezinhle. Akudingeki uye ejimini. Sebenzisa izitebhisi noma nini lapho kungenzeka, hamba uye esitolo. Lezi zinto ezincane zingenza umehluko omkhulu.
4. Lawula isisindo sakho: Kubaluleke kakhulu ukunciphisa amafutha esiswini, ikakhulukazi esiswini. Lokhu kungafezwa ngokudla okufanele kanye nokuzivocavoca umzimba.
5. Nciphisa amaswidi namafutha: Nciphisa ushukela, iziphuzo ezinoshukela, amakhekhe, amabhisikidi, nokudla okunamafutha ngangokunokwenzeka. Lokhu kwandisa ngqo ingozi yakho yokuba nesifo sikashukela.
Umlayezo Wokuya Nawe Ekhaya
- Njengabantu baseSri Lanka, sisengozini enkulu yokuthola isifo sikashukela sohlobo 2 ngenxa yendlela yethu yokuphila kanye nezici zofuzo.
- Ngenxa 'yezakhi zofuzo ezingonga imali' ezazuzwa kokhokho bethu, imizimba yethu igcina amafutha ngokushesha.
- Nakuba singenakuzishintsha izakhi zofuzo zethu, singazivikela engozini yokuba nesifo sikashukela ngokushintsha indlela yethu yokuphila.
- Ukudla okunempilo, ukuvivinya umzimba njalo , ukulawula isisindo, kanye nokunciphisa ukucindezeleka yizona zixazululo ezinhle kakhulu esinazo.
- Uma unomlando womndeni wesifo sikashukela, bona udokotela wakho ngokushesha bese uqhubeka nokuhlolwa kwezokwelapha.
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