Uma unesifo sikashukela, udokotela wakho cishe ukutshela ukuthi uhlole ushukela wakho wegazi njalo. Futhi, izikhathi ezimbalwa ngonyaka, bakutshela nokuthi wenze isivivinyo esibizwa ngokuthi 'i-A1c', akunjalo? Iyini ngempela i-A1c? Kungani ukuyinciphisa kubaluleke kangaka empilweni yakho? Ungakhathazeki, sizoxoxa ngakho konke lokhu kalula nangokwethembeka.
Iyini i-A1c? Kungani ibalulekile?
Kalula nje, ushukela wegazi owuhlola ekhaya nsuku zonke uyisithombe nje. Kufana nokuthatha isithombe. Kodwa i-A1c ayinjalo. Ibonisa ukuthi amazinga kashukela egazini lakho abe njani ezinyangeni ezimbili kuya kwezintathu ezedlule.
Cabanga nje, kukhona iphrotheni ebizwa ngokuthi ``Hemoglobin``` emangqamuzaneni abomvu egazi egazini lakho. Lapho izinga likashukela egazini lakho landa, lezi zinhlayiya zikashukela zinamathela ku ``Hemoglobin``. Uma ushukela wegazi uphakeme, kulapho unamathela khona kakhulu. Ukuhlolwa kwe-A1c kulinganisa inani ``Hemoglobin`` elinamathele kulo ushukela. Ngakho-ke lokhu kunikeza udokotela isithombe esicacile sokuthi isifo sakho sikashukela silawulwa kahle kangakanani.
Ngokuvamile, umgomo uwukugcina i-A1c yakho ingaphansi kuka-7% . Kodwa-ke, udokotela wakho uzonquma ukuthi umgomo wakho othize uyini. Ukugcina leli zinga lisesigabeni esinempilo kungakusiza ekuvikeleni ezinkingeni ezinkulu zesifo sikashukela, njengokulimala kwemizwa, ukulimala kwamehlo, isifo senhliziyo, kanye nesifo sezinso .
Izinto esingazenza ukuze sehlise amazinga e-A1c
Kubalulekile ukuthatha umuthi kadokotela wakho njengoba uyalelwe. Ngaphezu kwalokho, ake sibheke eminye imikhuba elula kodwa ephumelela kakhulu ongayifaka endleleni yakho yokuphila.
Masiqaphele ubukhulu bezingxenye.
Okokuqala, engeza amathuluzi amancane ambalwa ekhishini lakho. Lokhu kufaka phakathi isethi yezinkomishi zokulinganisa kanye nesikali sasekhishini. Lokhu kuzokusiza ukuthi ulinganise inani eliqondile lokudla okudlayo. Ukudla okungaphezu kwalokho umzimba wakho okudingayo kungabangela amazinga kashukela egazini lakho ukuba akhuphuke. Ngakho-ke ukulawula ubukhulu besabelo sakho kungenye yezindlela ezinhle kakhulu zokwehlisa i-A1c yakho.
Ekuqaleni, leli thuluzi lizokusiza uqonde ukuthi kuyini "isabelo esisodwa", ikakhulukazi ekudleni okunesitashi njengelayisi, isinkwa, nama-noodle. Ungase umangale ukuthi isabelo sincane kangakanani. Kodwa ngalo mkhuba, uzoyeka ukudla kakhulu ngaphandle kokuqaphela.
Ake sicabange ngokuhlakanipha ngama-carbohydrate.
Kuyiqiniso ukuthi ama-carbohydrate aphakamisa amazinga kashukela egazini ngokushesha kunezinye izakhamzimba. Uma udla njalo ama-carbohydrate amaningi, i-A1c yakho izokhula kancane kancane.
Kodwa khumbula, akuzona zonke izitashi ezimbi. Kudingeka sikhethe.Izitashi ezinhle zicebile nge-fiber kanye nezakhamzimba. Zinempilo kunokudla okuyizitashi nje.
| Isitashi esihle (khetha) | Isitashi okufanele sincishiswe (gwema ngangokunokwenzeka) |
|---|---|
| Ilayisi, i-oats, i-millet, ibhali | Ilayisi elimhlophe, isinkwa esimhlophe, i-pasta |
| Imifino (izaqathi, ubhontshisi, ithanga) | Amabhisikidi, amakhekhe kanye neminye imikhiqizo yokubhaka |
| Imifino efana ne-lentile, ama-chickpeas, nobhontshisi obuluhlaza | Iziphuzo ezinoshukela, iziphuzo ezimnandi |
Indlela yokulungisa ukudla kwakho
Lena indlela elula kakhulu eyelulekwa ochwepheshe bezokudla. Hlukanisa ipuleti lakho ngengqondo libe izingxenye ezine:
- Ingxenye (1/2) yepuleti: Gcwalisa ngemifino engenaso isitashi esiningi. (Isibonelo: isipinashi, iklabishi, ubhontshisi, izaqathi, ukhukhamba, utamatisi)
- Ingxenye yesine yepuleti: Gcwalisa ngephrotheni enamafutha amancane (isib. inhlanzi, inkukhu engenasikhumba, amaqanda, udali, i-tofu)
- Ngezinye izikhathi (1/4): Gcwalisa okusanhlamvu okune-fiber ephezulu (isb., ilayisi le-bran, i-buckwheat, i-oats)
Uma usujwayele ukulungisa ukudla ngale ndlela, ngokwemvelo uzoba nokudla okulinganiselayo.
Izinguquko zendlela yokuphila: isisindo nokuzivocavoca
Ukwehlisa isisindo - akukho migomo emikhulu edingekayo!
Akuwona wonke umuntu onesifo sikashukela sohlobo lwesibili okhuluphele ngokweqile. Kodwa uma ukhuluphele kancane, kungase kungadingeki ukuthi wehlise isisindo esiningi njengoba ucabanga ukuze wehlise i-A1c yakho.
Odokotela bavame ukuncoma ukuzama ukwehlisa isisindo sakho samanje ngo-5% kuya ku-10% . Kungani kunjalo? Uma unciphisa isisindo esengeziwe, i-insulin yomzimba wakho iba ngcono ekulawuleni amazinga kashukela egazini. Lokhu kunganciphisa i-A1c yakho ngokuhamba kwesikhathi. Ucwaningo olulodwa luze lwabonisa nokuthi abantu abalahlekelwe isisindo sabo ngo-5% kuya ku-10% babenamathuba aphindwe kathathu okunciphisa i-A1c yabo ngo-0.5%.
Cabanga kabusha ngendlela ozivocavoca ngayo
Ngaphandle kokudla okunempilo, into ebaluleke kakhulu ongayenza ukuze wehlise i-A1c yakho ukuzivocavoca. Kodwa kukhona olunye uhlobo lokuzivocavoca olusebenza kahle kakhulu olungagcini nje ngokugijima ku-treadmill nsuku zonke, futhi lokho ukuqeqesha amandla.
Ukuzivocavoca njalo kwe-aerobic, njengokuhamba, ukugijima, nokugibela ibhayisikili, kanye nokuqeqeshwa kokumelana nomzimba, njengokuphakamisa izinsimbi, kungasiza ekwehliseni amazinga akho e-A1c. Uma uzivocavoca, imisipha yakho isebenzisa ushukela egazini lakho ukuze ithole amandla. Lokhu kusiza ukulawula ukwanda okungazelelwe kukashukela egazini ngemva kokudla. Uma wenza ukuzivocavoca kube umkhuba wansuku zonke, uzobona ukwehla okukhulu kwamazinga akho e-A1c.
Iseluleko sezokwelapha kanye nolwazi olwengeziwe
Sebenzisa umuthi njengoba nje udokotela emyalile.
Ungayinciphisa ngokuthembekile i-A1c yakho ngokudla nokuzivocavoca. Kodwa-ke, uma udokotela wakho ekunike imithi efana ne-Metformin, i-Miglitol, noma i-Insulin, kubalulekile ukuyithatha ngemithamo efanele nangezikhathi ezifanele. Uma weqa imithi yakho njalo, amazinga kashukela egazini lakho angakhuphuka, okungaholela ku-A1c ephezulu.
Umgomo wakho kungaba ukunciphisa noma ukuyeka ukuthatha imithi yakho. Khuluma nodokotela wakho ngalokhu. Kodwa ungalokothi uyeke ukuthatha imithi yakho noma ushintshe umthamo ngokwakho.
Qaphela izithasiselo
Kunezithako eziningi emakethe ezithi zehlisa i-A1c. Kodwa-ke, eziningi zazo azinabo ubufakazi obanele bocwaningo lwesayensi. Kodwa-ke, ezinye ziboniswe ukuthi zinomthelela othile. Isibonelo, kunobufakazi bokuthi i-Berberine, i-Coenzyme Q10, ne-sinamoni kunganciphisa i-A1c ngokuhamba kwesikhathi. Kodwa-ke, kubaluleke kakhulu ukubonisana nodokotela wakho futhi uthole imvume yakhe ngaphambi kokusebenzisa noma yisiphi isithako.
Okokugcina, bekezela ngakho konke lokhu. I-A1c yakho ijwayelekile ezinyangeni eziningana, ngakho kuzothatha isikhathi ukuthi yehle. Ungase ungakwazi ukwenza konke kahle ngamaphesenti ayi-100, futhi lokho kulungile. Into ebalulekile ukuqhubeka uzama ngendlela efanele futhi ungayeki. Ngithembe, i-A1c yakho izokwehla nakanjani ngenxa yokusebenza kwakho kanzima.
Umlayezo Wokuya Nawe Ekhaya
- I-A1c iyisilinganiso samazinga akho ajwayelekile kashukela egazini ezinyangeni ezi-2-3 ezedlule. Ukulawula lokhu kungakusiza ugweme izinkinga eziyingozi zesifo sikashukela.
- Lawula ubukhulu besabelo sakho. Gcwalisa ingxenye yepuleti lakho ngemifino, ingxenye ngamaprotheni, kanti ingxenye ngamafutha acebile.
- Esikhundleni sezitashi ezilula njengesinkwa esimhlophe nelayisi elimhlophe, khetha izitashi eziyinkimbinkimbi njengelayisi le-bran, i-oats, ne-buckwheat.
- Ukuvivinya umzimba nsuku zonke kubalulekile. Kokubili ukuvivinya umzimba ngenhliziyo, njengokuhamba, kanye nokuvivinya umzimba okwakha amandla, njengokuphakamisa izinsimbi, kubalulekile.
- Ngisho nokulahlekelwa isisindo sakho okungenani u-5% kungaba nomthelela omkhulu emazingeni akho e-A1c.
- Ungalokothi uyeke ukuthatha imithi oyinikezwe ngudokotela. Ungayiyeki noma uyishintshe ngaphandle kweseluleko sikadokotela.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuthatha noma yisiphi isithasiselo sokudla okunempilo.
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