Iningi lethu licabanga ukuthi isifo sikashukela sithinta kuphela abantu abakhuluphele nabakhuluphele ngokweqile. Kodwa bewazi yini ukuthi kumuntu ohlala ezweni laseNingizimu Asia njengathi, okungukuthi, eSri Lanka, noma ngabe sincane noma sinesisindo esijwayelekile, sinamathuba amaningi okuthola isifo sikashukela sohlobo lwesibili? Eqinisweni, uma siqhathaniswa nezinye izizwe, ingozi yethu iphakeme ngokuphindwe kane. Lokhu kuyinto esimangazayo ngempela. Ngakho-ke namuhla, ake sixoxe ngokuthi kungani lokhu kwenzeka, lokho okudingeka sikuqaphele, nokuthi yini esingayenza ukuze sizivikele kulesi simo.
Kungani abantu baseNingizimu Asia njengathi besengozini enkulu?
Isizathu esiyinhloko salokhu yindlela umzimba wethu ogcina ngayo amafutha. Cabanga nje, ungqimba olungabonakali lwamafutha lubekwe eduze kwezitho ezibalulekile emzimbeni wethu njengesibindi nemisipha. Ngokwezokwelapha, lokhu kubizwa ngokuthi (i-Visceral adiposity) . Lokhu kuyinto engenzeka ngaphakathi, noma ngabe umzimba wethu mncane futhi awubonakali ufana nawo ngaphandle.
Kalula nje, ngenxa yongqimba lwamafutha oluzungeze lesi sitho, i-hormone i -insulin ekhiqizwa yi-pancreas yomzimba wethu ayikwazi ukusebenza kahle. Umsebenzi oyinhloko we-insulin ukusiza amaseli ukuthi athathe ushukela (i-glucose) egazini futhi awuguqule ube amandla. Ngakho-ke, lapho i-insulin ingakwazi ukwenza umsebenzi wayo kahle ngenxa yalolu ngqimba lwamafutha, sikubiza ngokuthi ukumelana ne-insulin . Lokhu kubangela amazinga kashukela egazini ukuba akhuphuke.
Kungakhathaliseki ukuthi uzivocavoca kangakanani, uma la mafutha ebekwe emisipheni, kuba nzima ukuthi leyo misipha imunce ushukela egazini. Lesi esinye sezici zokumelana ne-insulin.
Inkinga ekabili esibhekene nayo: ukumelana nokuntuleka
Njengabantu baseNingizimu Asia, le ndaba iyinkimbinkimbi kakhulu kithi ngezizathu ezimbili.
1. Ukumelana ne-insulin: Njengoba ngishilo ekuqaleni, yize umzimba wethu ukhiqiza i-insulin, ayisebenzi kahle. Udokotela onguchwepheshe owakhuluma ngalokhu wabelane ngolwazi lwakhe lomuntu siqu. Lapho eba nesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa, kwadingeka afake inani elikhulu le-insulin yize ayene-body mass index evamile (BMI). Lokhu kusho ukuthi yize kukhona i-insulin emzimbeni, ayisebenzi kahle, ngakho-ke kudingeka inani elikhulu.
2. Ukuntuleka kwe-insulin: Enye inkinga ukuthi izakhi zofuzo, amaseli akhiqiza i-insulin (amaseli e-beta) kuma-pancreas ethu awasebenzi kahle. Lokhu kubizwa ngokuthi (ukufiphala kwamaseli e-beta).Okusho ukuthi, uma sidla, amazinga ethu kashukela egazini ayakhuphuka. Bese i-pancreas ithola isignali yokukhiqiza i-insulin. Kodwa ngenxa yokuthi amangqamuzana ethu “ayavilapha” kancane, awakhiqizi i-insulin kuze kube yilapho amazinga kashukela egazini ephakama kakhulu. Ngakho-ke sinenkinga yokuthi i-insulin ayisebenzi kahle ngakolunye uhlangothi, kanye nenkinga yokungakhiqizi i-insulin eyanele kolunye uhlangothi.
Yiziphi izinto eziyingozi okufanele zihlolwe isifo sikashukela?
Njengabantu baseNingizimu Asia, sidinga ukuqaphela ngezindinganiso ezihlukile kwezindinganiso ezijwayelekile lapho sihlola isifo sikashukela. Kubaluleke kakhulu ukuthi uhlolwe isifo sikashukela uma inkomba yakho yesisindo somzimba, noma i-BMI, ingaphezu kuka -23. Nakuba isilinganiso esimaphakathi emazweni aseNtshonalanga singama-25, ngenxa yokwehluka kwethu kwezakhi zofuzo, sisengozini ngisho noma sine-BMI ephansi.
Bheka ukuthi unayo yini enye noma ngaphezulu yalezi zinto ezilandelayo eziyingozi.
| Isici Sengozi | Incazelo |
|---|---|
| Inkomba Yesisindo Somzimba (i-BMI) | Uma i-BMI yakho ingaphezu kwama-23 kg/m². |
| Umlando womndeni | Uma umama wakho, ubaba, umfowenu noma udadewenu enesifo sikashukela sohlobo lwesibili. |
| Ezinye izimo zezokwelapha | Uma othile emndenini wakho enomlando wesifo sikashukela, isifo senhliziyo, umfutho wegazi ophakeme, noma amazinga e-triglyceride egazini angaphezu kuka-250 mg/dL. |
| Ikakhulukazi kwabesifazane | Uma uke waba ne-Polycystic Ovary Syndrome (PCOS) noma uke waba nayo. |
Ukhuluma kanjani nodokotela wakho ngalokhu?
Into ebaluleke kakhulu ukuthatha isinyathelo bese ukhuluma nodokotela wakho ngalokhu. Udokotela wakho angase angafuni ukukuhlola isifo sikashukela ngoba unesisindo esijwayelekile. Kodwa ungamchazela lezi zinto.
Uma uya kudokotela wakho, sho into efana nokuthi, "Dokotela, yize i-BMI yami isezingeni elijwayelekile, ngiyazi ukuthi ngingum-South Asia futhi ngisengozini yokuthola isifo sikashukela ngisho noma i-BMI yami iphansi. Ngakho-ke ungangihlola i-A1c yami?"
I-A1c (HbA1c) iyisilinganiso samazinga kashukela egazini lakho ezinyangeni ezi-2-3 ezedlule. Lokhu kuhlolwa kungakutshela ukuthi unesifo sikashukela noma usengozini yokuthola isifo sikashukela (prediabetes). Kubalulekile ukunakekela impilo yakho.
Ukudla kanye nendlela yokuphila: Yini okufanele siyenze?
Ukudla kwakho kubaluleke ngo-70% ekulawuleni isifo sikashukela. Okusele okungu-30% ukuvivinya umzimba.
Ochwepheshe bathi, "Angikaze ngitshele iziguli zami ukuthi ziyeke ngokuphelele ukudla ukudla engikuthandayo. Into ebaluleke kakhulu ukuqonda ukuthi yini okufanele uyidle kancane, yini okufanele uyidle kakhulu, nokuthi ungayilinganisela kanjani ukudla."
Ukudla kwethu okuyinhloko eSri Lanka kuvame ukuba nama-carbohydrate amaningi (isitashi). Sidla ukudla okwenziwe ngelayisi, isinkwa, nofulawa kakhulu. Noma yiluphi uhlobo lwalezi zinhlobo zama-carbohydrate lubangela ukwenyuka kwamazinga kashukela egazini. Ngakho-ke okudingeka sikwenze ukungayeki ukudla lokhu kudla ngokuphelele.
- Shintsha indlela olungisa ngayo ipuleti lakho lelayisi: Beka ingxenye yesine yepuleti lakho ibe yilayisi, ingxenye yesine ibe yiprotheni (inhlanzi, inkukhu, amaqanda, amalentili, ama-chickpeas), bese kuthi ingxenye esele ibe yimifino nemifino eluhlaza.
- Faka ukudla okucebile nge-fiber: Ukudla okufana nokusanhlamvu okuphelele, i-oats, ilayisi elinsundu, imifino, nezithelo kunciphisa izinga lokufakwa ushukela egazini.
- Gwema ukudla okucutshunguliwe neziphuzo ezinoshukela: Lokhu kubangela ukwanda okungazelelwe kwamazinga kashukela egazini.
Ungavumeli isifo sikashukela silawule impilo yakho. Kunalokho, zifundise ngalesi simo, xhumana nodokotela wakho ukuze uthole iseluleko esidingekayo, bese wenza izinguquko endleleni yokuphila.
Umlayezo Wokuya Nawe Ekhaya
- Ukuba ngummi waseNingizimu Asia, ikakhulukazi waseSri Lanka, kuyisici esiyinhloko esiyingozi sokuthola isifo sikashukela sohlobo 2.
- Le ngozi ayipheli ngisho noma isisindo somzimba wakho sijwayelekile noma noma ngabe unciphile.
- Uma i-BMI yakho ingaphezu kwama-23 noma uma othile emndenini wakho enesifo sikashukela, kufanele nakanjani uhlolwe.
- Ziphathele impilo yakho bese ucela udokotela wakho ukuthi akuhlolele isifo sikashukela. Buza ngokuhlolwa kwe-A1c.
- Ukudla kubaluleke kakhulu. Lawula ukudla kwakho okunama-carbohydrate (isitashi) bese ugxila ekudleni okucebile ngamaprotheni kanye ne-fiber.
- Ungesabi ukucela usizo. Ngolwazi nokuphathwa okufanele, ungaphila impilo enempilo.
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