Ingabe unesifo sikashukela sohlobo lwesibili? Ngakho-ke cishe usuvele wazi ukuthi kubaluleke kangakanani ukuzivocavoca. Kodwa ingabe uzizwa wesaba futhi ungabaza kancane uma ucabanga ngokuya ejimini nokuzivocavoca? Imibuzo efana nokuthi "Ingabe ushukela wami uzokwehla ngokuzumayo?", "Luhlobo luni lokuzivocavoca oluhle kimi?", "Yini okufanele ngiyilethe?" ifika engqondweni, akunjalo? Ungesabi lutho. Namuhla, ake sixoxe ngendlela ongazivivinya ngayo ngokuphepha nangempumelelo ejimini njengomuntu onesifo sikashukela.
Kungani ukuvivinya umzimba kubaluleke kangaka kuwe?
Kalula nje, uma umatasa, okungukuthi, uma uzivocavoca, umzimba wakho uthola izinzuzo eziningana ezimangalisayo.
Okokuqala, ukuvivinya umzimba kwehlisa amazinga kashukela egazini lakho . Okwesibili, kusiza i-insulin, i-hormone eyinhloko elawula ushukela egazini, ukuthi isebenze kangcono . Lokhu kusho ukuthi amangqamuzana omzimba wakho angamunca kalula ushukela (i-glucose) egazini lakho.
Uma ukwenza umkhuba wokuzivocavoca nsuku zonke, unganciphisa ngisho nomphumela wakho wokuhlolwa kwe-A1c, okhombisa amazinga akho ajwayelekile kashukela egazini ezinyangeni ezintathu ezedlule.
Khumbula, noma yiluphi uhlobo lomsebenzi womzimba luzokusiza. Kungaba ukuhamba ngezinyawo, ukugibela ibhayisikili, noma ukuya ejimini.
Cabanga ngalezi zinto ngaphambi kokuya ejimini.
Ngaphambi kokuthi uye ejimini bese uqala ukuzivocavoca, kunezinto ezimbalwa okudingeka uzikhumbule. Uma ulandela lezi zinyathelo ngokucophelela, ungazivocavoca ngaphandle kokwesaba.
Khuluma nodokotela wakho kuqala.
Lokhu kuyinto ebaluleke kakhulu. Bonana nodokotela wakho bese umtshela ukuthi uzoqala ukujima ejimini. Mbuze ngokucacile ngalezi zinto:
- Yimiphi imithambo efanele futhi ephephile ukuthi ungayenza?
- Yimiphi imingcele yezinga lakho likashukela egazini ngaphambi, ngesikhathi, nangemva kokuzivocavoca?
- Ingabe udinga ukushintsha indlela odla ngayo kanye nesimiso semithi yakho ngezinsuku zokuzivocavoca?
Uma uqonda kahle lokhu, ungaqala ukusebenza ngokuzethemba okukhulu.
Khetha ijimu ekufanele.
Ijimu engcono kakhulu yilapho uzizwa ukhululekile futhi uphephile khona . Ngakho-ke ngaphambi kokuba ubhalise futhi ukhokhe yonke imali, yizame usuku olulodwa noma ezimbili. Bheka ukuthi imishini (isibonelo, imishini yokulinganisa isisindo, ama-treadmill, ama-elliptical trainers), inhlanzeko, kanye nendawo ezungezile kuyakufanelekela yini.
Kungaba kuhle uma ungathola usizo kumqeqeshi.
Kungumqondo omuhle ukuthola umqeqeshi womuntu siqu oqinisekisiwe onolwazi lokusebenza nabantu abanesifo sikashukela. Ukusebenza nomuntu onjalo kanye noma kabili kungakusiza ufunde ukuzivocavoca ngokuphepha futhi kukusize udale uhlelo lokuzivocavoca oluhambisana nemigomo yakho.
Yini okufanele uyithathe uma uya ejimini?
Awudingi izingubo zemidlalo ezinkulu nezinkulu. Izingubo ezikhululekile nezikhipha umjuluko kanye nezicathulo ezikulingana kahle kwanele. Kungumqondo omuhle futhi ukugcina lezi zinto esikhwameni sakho.
- Ibhodlela lamanzi: Kubalulekile ukuthi wonke umuntu agweme ukuphelelwa amanzi emzimbeni ngesikhathi ejima, kodwa kubaluleke kakhulu uma unesifo sikashukela.
- Ikhithi encane yesifo sikashukela: Ngezinye izikhathi uma uzivocavoca, amazinga kashukela egazini lakho angase ehle kakhulu. Lokhu kubizwa ngokuthi i-hypoglycemia . Ithebula elingezansi likukhombisa ukuthi yiziphi izimpawu ongase uzizwe nokuthi yini okufanele uyenze uma uzizwa lokhu. Ngakho-ke, kubalulekile ukugcina okuthile okumnandi eduze (isib. amaphilisi e-glucose, isiphuzo esimnandi, uswidi) ongawuphuza ngokushesha uma ushukela wakho wegazi wehla.
- Imithi yakho: Uma unemithi okudingeka uyiphuze ngesikhathi noma ngemva kokuzivocavoca, ungakhohlwa ukuyiphatha.
| I-Hypoglycemia - izimpawu zoshukela wegazi ophansi nokuthi yini okufanele uyenze | |
|---|---|
| Isibonakaliso | Okufanele ngikwenze |
| Isiyezi, ikhanda elikhanyayo | Uma uhlangabezana nanoma yiziphi zalezi zimpawu , yeka ukuzivocavoca . Thatha ngokushesha into emnandi (njengezibhebhe ze-glucose noma isiphuzo esinoshukela). Phumula isikhashana. Uma lesi simo siqhubeka, qiniseka ukuthi ubona udokotela wakho . Imithi noma ukudla kwakho kungadinga ukushintshwa. |
| Ukujuluka ngokweqile okungazelelwe | |
| Ukudideka, ukungakwazi ukugxila | |
| Ukuhlanza, ukulahlekelwa ukwazi uma kukhulu | |
Hlobo luni lokuzivocavoca okufanele ulwenze ejimini?
Ngokusho kwe-American Diabetes Association, zombili izinhlobo zokuvivinya umzimba zibaluleke kakhulu kumuntu onesifo sikashukela sohlobo lwesibili.
1. Ukuzivocavoca okwandisa izinga lokushaya kwenhliziyo (Ukuzivocavoca kwe-Aerobic/Inhliziyo):
Lokhu kufaka phakathi ukuhamba/ukugijima ku-treadmill, ukusebenzisa umshini we-elliptical, kanye nokugibela ibhayisikili. Kuhle uma ungenza lolu hlobo lokuzivocavoca okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Akudingeki ukuthi wenze konke lokhu ejimini. Ukuhamba ngaphandle kanye nokugibela ibhayisikili nakho kuwela kulesi sigaba.
2. Ukuqeqeshwa kwamandla:
Lokhu kufaka phakathi ukuphakamisa izinsimbi, ukusebenzisa amabhande okumelana, noma ukwenza izivivinyo usebenzisa isisindo somzimba wakho (isb., ama-push-up). Beka eceleni okungenani izinsuku ezimbili ngesonto zalezi zinhlobo zokuzivocavoca.
Into ebaluleke kakhulu: Uma usanda kuqala ukuzivocavoca, qala kancane. Qala kancane, cishe imizuzu emi-5-10 ngosuku, bese wandisa isikhathi sakho kancane kancane njengoba amandla akho nokuqina komzimba kuthuthuka.
Umlayezo Wokuya Nawe Ekhaya
- Qiniseka ukuthi ukhuluma nodokotela wakho futhi uthole iseluleko ngaphambi kokuqala ukuzivocavoca.
- Hlola amazinga kashukela egazini lakho ngaphambi nangemva kokuzivocavoca.
- Hlala ugcina okuthile okumnandi eduze uma kwenzeka ushukela wegazi uphansi ngokuzumayo (hypoglycemia).
- Lalela umzimba wakho. Uma ukhathele, uma ulwa, phumula. Qala kancane kancane bese wandisa kancane kancane isikhathi sakho sokuzivocavoca .
- Into ebaluleke kakhulu ukuqhubeka nokuzivocavoca . Uma usukwenzile umkhuba, uzobona ukuthi kukusiza kanjani ukulawula isifo sikashukela sakho.
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