Uma unesifo sikashukela, cishe uyazi ukuthi udinga ukuhlola amazinga kashukela egazini lakho njalo. Udokotela wakho angase futhi akuncome ukuthi wenze ukuhlolwa kwegazi okubizwa ngokuthi ukuhlolwa kwe-A1c izikhathi eziningana ngonyaka. Umgomo walokhu kuhlolwa ukugcina amazinga kashukela egazini lakho ephansi ngokwanele ukusiza ekuvikeleni impilo yakho. Kunezinto eziningana ongazenza ukusiza ekufezeni lo mgomo.
Isho ukuthini ngempela i-A1c?
Ngokungafani nokuhlolwa ushukela wegazi okuvamile, ukuhlolwa kwe-A1c kuhlukile kancane. Kalula nje, kulinganisa inani likashukela elixhunywe kuphrotheni ebizwa ngokuthi i-hemoglobin emaseli akho abomvu egazi. Cabanga ngakho 'njengekhadi lombiko' elibonisa isilinganiso samazinga kashukela egazini lakho ezinyangeni ezimbili kuya kwezintathu ezedlule. Kungakunikeza isithombe esicacile sokuthi isifo sikashukela sakho silawulwa kahle kangakanani.
Ngokuvamile, kufanele uhlose ukugcina i-A1c yakho ingaphansi kuka-7% . Kodwa-ke, lo mgomo ungahluka kuye ngesimo sakho. Udokotela wakho uzokutshela ngqo ukuthi wenzeni. Ukuthatha izinyathelo zokugcina i-A1c yakho isezingeni elifanele kunganciphisa kakhulu ingozi yakho yezinkinga ezinkulu njengokulimala kwemizwa, izinkinga zamehlo, nesifo senhliziyo esikhathini esizayo.
Ngakho-ke singalinciphisa kanjani leli nani le-A1c?
Ngaphezu kokuthatha umuthi njengoba nje udokotela wakho ekuyalele, nanka amaqhinga ambalwa ongawazama.
1. Ake senze ushintsho oluncane ekhishini: Ukulawula Ingxenye
Okokuqala, engeza imishini emisha ekhishini lakho. Uma ungenayo, thola isethi yezinkomishi zokulinganisa kanye nesikali sasekhishini. Lokhu kuzokusiza ukukala ubukhulu besabelo ngokunembile. Uma udla okungaphezu kwalokho umzimba wakho okudingayo, amazinga kashukela egazini lakho azokhuphuka. Ngakho-ke ukulawula inani olidlayo kungenye yezindlela ezinhle kakhulu zokwehlisa i-A1c yakho.
Ekuqaleni, kungumqondo omuhle ukukala ukudla kwakho ukuze uthole umbono wokuthi usayizi wesabelo onempilo ungakanani wokudla okuhlukene. Ungase umangale ukubona usayizi wesabelo ofanele wesabelo esisodwa, ikakhulukazi ekudleni okunama-carbohydrate amaningi (isitashi), njengelayisi, isinkwa, nama-noodle. Kodwa lo mkhuba ungasiza kakhulu ekuvimbeleni ukudla ngokweqile ungahlosile.
2. Masihlele ukudla ngokuhlakanipha.
Kuyiqiniso ukuthi ukudla okuqukethe ama-carbohydrate (ama-starches) kuthinta amazinga kashukela egazini lakho kakhulu kunezinye izakhamzimba. Uma udla njalo ukudla okuningi okunesitashi, i-A1c yakho inganda kancane kancane. Kodwa khumbula, akuwona wonke ama-carbohydrate ayinkinga. Kufanele sikhethe ama-carbohydrate acebile nge-fiber nezakhamzimba, hhayi nje aqukethe isitashi.
Ochwepheshe bacebisa ukugcwalisa ingxenye yepuleti lakho ngemifino engenasitashi esiningi.
Ake sibheke lokhu ukuze sikuqonde kalula.
| Ingxenye yepuleti | Okufanele kufakwe | Izibonelo |
|---|---|---|
| Ingxenye (1/2) yepuleti | Imifino engenasitashi esiningi | Izaqathi, ubhontshisi, imifino ehlukahlukene, ama-beet, utamatisi, ukhukhamba |
| Umzuzwana osuka epuletini (1/4) | Iphrotheni enamafutha aphansi | Inkukhu, inhlanzi, amaqanda, amalentili, ubhontshisi, isoya |
| Umzuzwana osuka epuletini (1/4) | Okusanhlamvu Okuphelele | Ilayisi elinsundu, i-millet, i-oats, ibhali |
3. Hlela ukudla kwakho kusenesikhathi (Ukuhlela Ukudla)
Nakuba inqubo yokulungiselela ukudla ingase ibonakale ilula, imiphumela ingaba ngcono kakhulu uma uhlela ukudla kwakho kusenesikhathi. Kungani? Uma ungumuntu odla ngaphandle kokuhlela kusenesikhathi futhi uma ulambile, uvame ukukhetha ukudla okunama-calories amaningi nama-carbohydrate. Isibonelo, 'ukudla okusheshayo', ukudla okubhakiwe, 'ukudla okufushane'. Lezi zinto zibangela amazinga kashukela egazini lakho kanye namanani e-A1c ukuthi akhuphuke ngokushesha.
Kunalokho, ekuqaleni kwesonto, yenza uhlelo oluphelele lokuthi uzodlani ekudleni kwakho okuyinhloko nokuthi yiziphi izithako ozodinga kuzo. Ngaleyo ndlela, uzohlala unezinketho zokudla okunempilo ezinciphisa ukwanda okungazelelwe kwamazinga kashukela egazini ngemva kokudla.
4. Ukwehlisa isisindo: Asikho isidingo semigomo emikhulu!
Akuwona wonke umuntu onesifo sikashukela sohlobo lwesibili okhuluphele ngokweqile. Kodwa uma ukhuluphele kancane, kungase kungadingeki ukuthi wehlise isisindo esiningi njengoba ucabanga ukuze ubone ushintsho oluhle ku-A1c yakho.
Ngokwesisindo sakho samanjeOdokotela abanesifo sikashukela bavame ukuncoma ukuzama ukunciphisa phakathi kuka-5% no-10% .
Lokhu kungenxa yokuthi uma wehlisa isisindo esengeziwe, i-insulin hormone yomzimba wakho inganciphisa amazinga kashukela egazini ngempumelelo enkulu. Lokhu kusho ukuthi ngokuhamba kwesikhathi, amazinga akho e-A1c azokwehla.
5. Masishintshe indlela esizivocavoca ngayo kancane.
Ngaphezu kokudla okunempilo, omunye wemikhuba ebaluleke kakhulu ongayisebenzisa ukuze wehlise i-A1c yakho ukuzivocavoca. Kodwa ungagijimi nje ku-treadmill nsuku zonke. Kukhona olunye uhlobo lokuzivocavoca olusebenzayo, futhi lokho ukuqeqesha amandla .
Ukuzivocavoca nge-aerobic, njengokuhamba, ukugijima, noma ukugibela ibhayisikili, kanye nokuzivocavoca kokumelana nomzimba, njengokuphakamisa izinsimbi, kungasiza ekwehliseni amazinga akho e-A1c uma ukwenza njalo . Ungakhetha noma yikuphi ukuzivocavoca okuthandayo.
Uma uzivocavoca, imisipha yakho idinga amandla. Isebenzisa ushukela osegazini lakho ukwenza lokhu. Lokhu kusiza amazinga kashukela egazini lakho akhuphuke ngokushesha ngemva kokudla. Njengoba wenza umkhuba wokuzivocavoca, uzobona ukuthi amazinga akho e-A1c ancipha kancane kancane.
6. Ukubaluleka kokusebenzisa imithi ngendlela efanele
Ungayinciphisa i-A1c yakho ngokudla nokuzivocavoca. Kodwa uma udokotela wakho ekunike umuthi ofana ne-metformin, kubaluleke kakhulu ukuwuthatha njengoba uyalelwe, nangesikhathi . Uma weqa umuthi wakho njalo, amazinga kashukela egazini lakho angakhuphuka, okungaholela ku-A1c ephezulu.
Ungalokothi uyeke ukuthatha imithi noma ushintshe umthamo ngokwakho. Khuluma nodokotela wakho njalo ngaphambi kokwenza noma yiziphi izinqumo.
Uma umgomo wakho uwukunciphisa noma ukuyeka ukuthatha imithi, khuluma nodokotela wakho ngakho.
7. Qaphela izithasiselo
Izithako eziningi ezithengiswayo emakethe zithi zehlisa i-A1c, kodwa asikho njalo ucwaningo olwanele lokusekela lezo zimangalo. Ngezinye izikhathi, izinto ezifana nesinamoni zingasiza ekwehliseni amazinga e-A1c ngezinga elithile ngokuhamba kwesikhathi. Kodwa-ke, qiniseka ukuthi ubuza udokotela wakho ngaphambi kokusebenzisa noma yisiphi isithako.
Umlayezo Wokuya Nawe Ekhaya
- I-A1c iyizinga lakho elijwayelekile likashukela egazini ezinyangeni ezi-2-3 ezedlule. Ukuligcina lisezingeni elinempilo kungasiza ekuvimbeleni izinkinga zesifo sikashukela.
- Qaphela ubukhulu besabelo osidlayo, ikakhulukazi ukudla okunama-carbohydrate njengelayisi nesinkwa.
- Gcwalisa ingxenye yepuleti lakho ngemifino, ingxenye ngamaprotheni, kanti okunye okusanhlamvu okuphelele.
- Ukuvivinya umzimba njalo kubalulekile ekulawuleni ushukela egazini. Ukuhamba, ukugijima, nokuphakamisa izinsimbi nakho kubalulekile.
- Thatha imithi oyinikezwe udokotela wakho njengoba uyalelwe, ngaphandle kokweqa noma yikuphi ukudla.
- Khuluma nodokotela wakho njalo ngaphambi kokwenza noma yiziphi izinguquko, ikakhulukazi ngaphambi kokusebenzisa isithasiselo esisha.
- Lolu hambo luzothatha isikhathi. Ungalindeli imiphumela ngobusuku obubodwa. Landela le mikhuba yezempilo ngesineke nangokuzinikela. I-A1c yakho izokwehla nakanjani!
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