Kuvamile ukuzizwa ukhathazekile futhi wesaba kancane uma uthola ukuthi unesifo sikashukela. "Ngeke ngiphinde ngikwazi ukudla amaswidi futhi?", "Ingabe kuzodingeka ngiphuze amaphilisi amaningi nsuku zonke?" Cishe unemibuzo eminingi engqondweni yakho. Kodwa iqiniso liwukuthi, uma uphathwa kahle, isifo sikashukela yisimo esingalawulwa futhi siphile impilo enempilo nejabulisayo. Isihluthulelo salokhu ukwengeza izinguquko ezimbalwa ezincane endleleni yakho yokuphila. Ake sibone ukuthi ziyini lezo?
Ukubaluleka kokuzivocavoca umzimba
Ukuzivocavoca njalo kungakusiza uzizwe ungcono ngokomzimba nangokwengqondo. Inzuzo enkulu kumuntu onesifo sikashukela ukuthi uma uzivocavoca, ukuzwela komzimba wakho ku-insulin kuyanda. Kalula nje, i-insulin emzimbeni wakho iqala ukusebenza kahle. Lokhu kusiza ukugcina amazinga kashukela egazini lakho ezinzile futhi enempilo. Ngaphezu kwalokho, ukuzivocavoca kunganciphisa nokucindezeleka.
Zicabange ukuthi awukaze uzivocavoce isikhathi eside. Ngakho-ke, ungaqali ukwenza izinto ezinkulu ngesikhathi esisodwa. Qala kancane kancane bese wandisa isikhathi sakho kancane kancane. Zibekele umgomo wokuzivocavoca okungenani izinsuku ezine kuya kweziyisikhombisa ngesonto, okungenani imizuzu engama-30 ngesikhathi.
Akudingeki uye ejimini nsuku zonke. Ungahlanganisa ukuzivocavoca ohlelweni lwakho lwansuku zonke.
- Thatha izitebhisi esikhundleni sokusebenzisa ilifti ehhovisi noma esitolo.
- Uma ushayela, paka imoto kude bese uhamba ngezinyawo .
- Hamba ngezinyawo imizuzu engama-30 uzungeze indawo yakini kusihlwa.
Uma ukhathala ukwenza into efanayo, zama ukushintsha indlela yakho yokuzivocavoca. Ungenza izivivinyo ze-aerobic njengokuhamba nokugijima. Izivivinyo zokumelana nomzimba ezifana nokuphakamisa izinsimbi nazo ziyinketho enhle. Noma ngabe wenzani, ungakhohlwa ukwelula umzimba ngaphambi nangemva kokuzivocavoca.
Kubaluleke kakhulu ukuqaphela ukuthi ukuzivocavoca kwehlisa amazinga kashukela egazini. Ngakho-ke, uma uthatha i-insulin noma eminye imithi yesifo sikashukela, kubalulekile ukukhuluma nodokotela wakho mayelana nohlelo lwakho lokuzivocavoca nokuthi ngabe udinga yini ukulungisa umthamo wemithi yakho ukuze ugweme amazinga kashukela egazini aphansi ngendlela eyingozi.
Ukudla okuhle, okulinganiselayo
Ukuba nesifo sikashukela akusho ukuthi kufanele uyeke ngokuphelele ukudla okumnandi. Into ebalulekile ukuqaphela ukuthi udlani nokuthi udla malini.
Indlela enhle ukugcwalisa ingxenye yepuleti lakho ngemifino engenaso isitashi.
| Uhlobo lokudla | Izibonelo |
|---|---|
| Imifino engenasitashi esiningi (Imifino engenaso isitashi) | Ubhontshisi, i-broccoli, izaqathi, ukhukhamba, ilethisi, ithanga, utamatisi, isipinashi, ama-beet |
| Amaprotheni nezinye izakhamzimba | Amalentili, ubhontshisi, izithelo ze-citrus, inyama engenamafutha amaningi, imikhiqizo yobisi enamafutha aphansi, amakinati, inkukhu, inhlanzi, ubhatata, i-tofu |
| Okusanhlamvu okune-bran (Okusanhlamvu okuphelele) | Ilayisi elinsundu, i-oats, i-buckwheat, ibhali, i-millet, i-popcorn |
Zama ukudla ukudla okuyinhloko kathathu ngosuku, kuhlukaniswe ngangokunokwenzeka ngesikhathi esisodwa. Futhi, zama ukugcina inani lama-carbohydrate (isitashi) olidlayo ekudleni ngakunye lilingana.
Ngokuvamile, ukudla okungacutshungulwanga kahle kungcono ngoba kunenkomba ephansi ye-glycemic. Lokhu kusho ukuthi akubangeli amazinga kashukela egazini lakho akhuphuke ngokushesha. Isibonelo, i-oatmeal eyenziwe nge-whole oats ingcono kakhulu kune-oatmeal esheshayo.
Uma unesifo sikashukela sohlobo lwesibili, unganciphisa isisindo futhi ulawule isifo sakho sikashukela ngezinga elikhulu ngokulandela ukudla okunempilo nokuzivocavoca umzimba. Ezinye izifundo zithole ukuthi ukwehlisa isisindo isikhathi eside ngale ndlela kunganciphisa ingozi yokuthola izifo ezifana nesifo sohlangothi kanye ne-dementia.
Nciphisa ukucindezeleka.
Uma uhlala ucindezelekile, kungenzeka ukuthi uzozivocavoca kancane, uphuze utshwala, futhi unganakekeli kahle isifo sakho sikashukela.
Uma ucindezelekile, umzimba wakho ucabanga ukuthi udinga ukulungiselela ukulwa okukhulu noma ukubaleka. Lokhu kubizwa ngokuthi impendulo "yokulwa noma yokubaleka". Ngakho umzimba unezela ushukela namafutha egazini ukuze ulinike amandla owadingayo. Yingakho, uma ucindezelekile, amazinga kashukela egazini lakho enyuka.
Uma uzizwa ukhathazekile, yenza izinto ezingakusiza uphumule.
- Ukuzivocavoca umzimba.
- Chitha isikhathi nabangani.
- Zindla.
- Esikhundleni sokucabanga ngezinto ezimbi, cabanga ngezinto ezinhle.
Ngaphezu kwanoma yini, ukukhuluma ngalokho okusengqondweni yakho nomuntu omethembayo kungaba impumuzo enkulu. Uma kudingeka, ukufuna iseluleko nakho kuyasiza kakhulu.
Uma ubhema, yeka manje!
Lo mkhuba ngokuqinisekile yinto okufanele uyeke. Ukuyeka ukubhema kuzosiza kakhulu ekulawuleni amazinga kashukela egazini lakho.
Umuntu obhemayo usengozini enkulu kakhulu yokuthola izinkinga ezinkulu ezibangelwa isifo sikashukela, okuhlanganisa:
- Isifo senhliziyo nesifo sezinso
- Ukuncipha kokugeleza kwegazi emilenzeni. Lokhu kungaholela emanxebeni, ezilondeni, futhi ngezinye izikhathi ngisho nasekunqunyweni kwezinzwane.
- I-Retinopathy: Isifo esithinta amehlo futhi esingaholela ngisho nasekungabonini.
- I-Peripheral Neuropathy: Isimo lapho imizwa esezandleni nasezinyaweni yonakala khona, okubangela ukungazweli, ubuhlungu, ubuthakathaka, kanye nobunzima bokuhamba.
Nciphisa ukusetshenziswa kotshwala.
Uma uthatha i-insulin noma imithi ethile yesifo sikashukela (isib., ama-sulfonylurea, ama-meglitinides), ukuphuza utshwala kungabangela amazinga kashukela egazini lakho ehle ngendlela eyingozi. Uma uphuza utshwala, isibindi sakho sibeka phambili umsebenzi wokukhipha utshwala egazini lakho esikhundleni sokulawula amazinga kashukela egazini lakho.
Izimpawu zokudakwa utshwala kanye nokwehla kwe-hypoglycemia (isiyezi, ukudideka, ukozela) zingafana. Lokhu kwenza kube lula ngawe noma kulabo abakuzungezile ukudida lezi zimo ezimbili. Lesi yisimo esiyingozi kakhulu, futhi uma ulahlekelwa ingqondo, kufanele uye ekamelweni lezimo eziphuthumayo esibhedlela (ETU) ngokushesha.
Ngokuvamile, kunconywa ukuthi abesifazane bangaphuzi ngaphezu kwesisodwa ngosuku kanti abesilisa bangaphuzi ngaphezu kwezimbili ngosuku. Isiphuzo esisodwa sichazwa ngokuthi ama-ounces angu-12 kabhiya, ama-ounces angu-5 ewayini, noma ama-ounces angu-1.5 eziphuzo ezidakayo (njenge-vodka).
Gcina incwadi yamanothi.
Ngokubhala phansi idayari yansuku zonke, ungaqonda ukuthi yiziphi izici ezithinta amazinga kashukela egazini lakho. Bhala phansi okulandelayo kule dayari:
- I-insulin kanye neminye imithi oyithathayo
- Ukudla ukudla (ikakhulukazi ama-carbohydrate)
- Umsebenzi womzimba
- Ukucindezeleka
- Izifo
Ngemva kwesonto noma amabili ubhala lokhu phansi, uzoqala ukubona iphethini. Thatha le ncwadi uhambe nayo uma ubona udokotela wakho. Izoba usizo olukhulu kudokotela wakho ekukunikeni ukwelashwa okungcono kakhulu kanye neseluleko sesimo sakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukuvivinya umzimba njalo kubalulekile ekulawuleni isifo sikashukela. Ngisho nento elula njengokuhamba imizuzu engama-30 ngosuku ingasiza kakhulu.
- Gcwalisa ingxenye yepuleti lakho ngemifino. Yidla okusanhlamvu okuphelele njengelayisi elinsundu kanye ne-oatmeal.
- Ukucindezeleka kuthinta ngqo amazinga kashukela egazini. Thola izindlela zokuphumula.
- Uma ubhema, yeka namuhla. Lokhu kwandisa kakhulu ingozi yokuthola izinkinga ezibangelwa isifo sikashukela.
- Nciphisa ukusetshenziswa kotshwala. Uma uphuza utshwala, qaphela kakhulu amazinga kashukela egazini lakho.
- Khuluma nodokotela wakho njalo ngaphambi kokwenza noma yiziphi izinguquko ezinkulu endleleni yakho yokuphila noma ekudleni.
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