Ingabe unesifo sikashukela? Noma ingabe othile emndenini wakho noma kumngane wakho unalesi simo? Abantu abaningi baqala ukukhathazeka futhi besabe lapho bethola ukuthi banesifo sikashukela. Kunezikhathi lapho becabanga khona ukuthi, "O, impilo yami isiphelile." Kodwa akulona iqiniso lelo. Isifo sikashukela yisimo, uma siphathwa kahle, esingaholela empilweni evamile, noma engcono kakhulu, nejabulisayo. Namuhla sikhuluma ngokuhlangenwe nakho kwangempela komuntu onjalo. Le ndaba izoba amandla amakhulu kuwe.
Kwenzekani lapho uthola ukuthi unesifo sikashukela?
Indoda ekule ndaba yatholakala inesifo sikashukela sohlobo 2 ngo-2019. I-HbA1c yakhe (okuyizinga likashukela egazini elijwayelekile ezinyangeni ezi-3 ezedlule) yayingu-12.7%. I-glucose yakhe yokuzila ukudla yayingu-283 mg/dL. Lawa amanani aphezulu kakhulu. Ekuqaleni, wacabanga, "Umhlaba wami uwile." Kodwa washeshe wakunqoba, ecabanga, "Kulungile, ngingakulawula lokhu," futhi wenza icebo.
Ngakho-ke wenzeni? Kalula nje, ushintshe izinto ezintathu ezinkulu empilweni yakhe.
1. Ukudla
2. Ukuzivocavoca
3. Ukuthatha imithi ngendlela efanele
Ngokuhlanganisa lezi zinto ezintathu, uselahlekelwe cishe ngamakhilogremu angu-18. Njengamanje, inani lakhe le-HbA1c lisezingeni elihle lika-6.3%. Bheka, uma uzimisele, akukho okungenzeki, akunjalo?
Izinto ezibaluleke kakhulu azenza ukulawula ushukela
Ake sibheke eminye yemikhuba ebalulekile eyamsiza kulolu hambo. Le mikhuba izoba usizo kakhulu nakuwe.
Ukuzivocavoca umzimba kubalulekile.
Ukuzivocavoca umzimba sekuyingxenye enkulu yempilo yakhe. Uya ejimini izinsuku ezimbili noma ezintathu ngesonto. Lapho, wenza kokubili ukuqeqeshwa kwe-cardio kanye nokuqeqeshwa kwamandla .
- Okokuqala, hamba ku-treadmill imizuzu eyi-15-20.
- Bese ngenza ezinye izivivinyo zokuphakamisa izinsimbi kanye nokuzivocavoca phansi.
- Ekugcineni, iseshini yokuzilolonga iqedwa ngokuhamba ku-treadmill eminye imizuzu eyi-10-15.
Into ebaluleke kakhulu ukukhetha ukuzivocavoca okufanela wena, okuthandayo, bese unamathela kukho. Khuluma nodokotela wakho ngakho bese uthola iseluleko.
Ukuhlola amazinga kashukela njalo
Ekuqaleni, wasebenzisa uhlelo lokusebenza efonini yakhe ukulandelela konke ayekudla, okuhlanganisa ukuthi mangaki ama-carbohydrate kanye namaprotheni angakanani. Kodwa manje usejwayele kakhulu kangangokuthi uyazi ukuthi yikuphi ukudla okuhle kuye.
Cabanga nje, ngezinye izikhathi sonke sizizwa sengathi sifuna ukudla into esiyithandayo. Into efana ne-pasta noma ama-noodle. Ngaphambi kokudla into enjalo, sihlola amazinga ethu kashukela egazini. Uma izinga likashukela lisezingeni elihle njenge-100-102 mg/dL, sidla inani elincane. Kodwa uma izinga likashukela liphezulu kancane njenge-125-130 mg/dL, sigwema lokho kudla ngokuphelele ngalolo suku. Yeka umkhuba omuhle, akunjalo?
Ukuthatha imithi ngesikhathi
Uphuza i-metformin engu -2000mg ngosuku. 1000mg ekuseni kanye no-1000mg ngesikhathi sokudla kwakusihlwa. Ngaphezu kwalokho, uphuza nomuthi onciphisa i-cholesterol obizwa ngokuthi i-Lipitor njengendlela yokuvikela inhliziyo. Izinhlobo nemithamo yale mithi iyahlukahluka kumuntu nomuntu. Ngakho-ke, kubalulekile ukuthi uhlale uphuza umuthi wakho njengoba nje udokotela wakho ekuyala.
Ulawule kanjani ukudla nokuphuza kwakho?
Into eyodwa abantu abaningi abayesabayo uma kukhulunywa ngesifo sikashukela ukulawula ukudla. Kodwa akunzima njengoba ucabanga. Bheka ukuthi ukwenza kanjani .
| Ukudla | Izinto okufanele uzidle (Izibonelo) | Izinto okufanele uzikhumbule |
|---|---|---|
| Isidlo sasekuseni | Okuthile okuneprotheyini eningi, njengamaqanda. Ibha yeprotheyini enhle uma ungenaso isikhathi. | Ukuqala usuku ngokudla okucebile ngamaprotheni kusiza ukulawula amazinga kashukela egazini usuku lonke. |
| Isidlo sasemini | Isandwichi enezingcezu ezimbili zesinkwa esinama-carbohydrate aphansi (isib. ushizi, inyama/inhlanzi). | Nakuba ucezu oluvamile lwesinkwa lunamagremu angu-18 ama-carbohydrate, ucezu lwesinkwa olunama-carbohydrate aphansi lunamagremu angu-9 kuphela. |
| Ukudla okulula | Ibha yamaprotheni, i-apula elinebhotela lamantongomane, ama-strawberry, nama-blackberry. | Ngizama ukugcina ama-carbohydrate angaphansi kwamagremu angu-35 ngesidlo esiyinhloko kanye nangaphansi kwamagremu angu-15 ngesidlo esincane. |
| Isidlo sakusihlwa | Amaprotheni engeziwe. Inyama, inkukhu noma inhlanzi (njenge-salmon) nemifino efana ne-broccoli. | Uthi into enkulu kakhulu ukungadli lutho ngemva kuka-6:30 - 7:00 ntambama. |
Lapho eqala ukuthola ukuthi unesifo sikashukela, wayeka ngokuphelele ukudla izinto ezifana namazambane, isinkwa, ilayisi, ne-pasta. Kodwa manje, udla kancane ngokulawula. Isibonelo, uma ezwa sengathi ufuna ukudla i-pasta, udla ingcosana kuphela. Lesi iseluleko esibaluleke kakhulu.
Abantu nezinto ezingisizile kulolu hambo
Njengoba le ndoda isho, awukwazi ukuhamba lolu hambo wedwa. Isizathu esikhulu sempumelelo yakhe ukuba neqembu elihle lokusekela elikuzungezile. Ukuba nabangani nomndeni abakukhuthazayo futhi abakukhomba amaphutha akho kungamandla amakhulu.
"Kubaluleke kakhulu ukukhuluma nabantu abangakusiza. Lokhu akuyona into ongayenza wedwa."
Abantu abaningi abanesifo sikashukela bazizwa sengathi bayedwa kuleli zwe, babambeke esiqhingini. Abazi ukuthi benzeni noma ukuthi bacele bani usizo. Ukungabi nodokotela oqondayo futhi obasizayo nakho kuyinkinga enkulu.
Ngakho into engcono kakhulu ayenzile kwaba ukubona udokotela we-endocrinologist . Ngaphezu kodokotela womndeni wakho, kungumqondo omuhle ukuthola ukwesekwa kochwepheshe onjengalona. Bangakudlulisela nakwabanye abantu abangakusiza, njengochwepheshe wezokudla .
Uzinqobe kanjani izinselele?
Ukulawula ukucindezeleka kubaluleke kakhulu nakumuntu onesifo sikashukela. Uchitha isikhathi nendodakazi yakhe ukuze anciphise ukucindezeleka. Bobabili baqale ingadi yemifino ndawonye futhi bajabule kakhulu ukuvuna imifino kuyo.
Inselele yakhe enkulu ukwenza into efanele lapho kungekho muntu obukele, lapho eyedwa. "Ngizodlani? Ngiya ejimini? Ngingazivimba yini ekufuneni ukudla i-donut ekuseni?" Lezi ziseyinselele kuye. Ngezinye izikhathi, uma ephuza ikhofi elibandayo elingenashukela, kunzima ngaye ukungadli i-donut nalo.
Ngakho-ke wenzani ngezikhathi ezinjalo? Ubheka isithombe sendodakazi yakhe efonini yakhe.
"Ngineminyaka engu-46 manje. Ngifuna ukubamba isandla sendodakazi yami uma ishada. Uma ucabanga ngakho, kulula ukwenza isinqumo esifanele."
Bona ukuthi kukunika amandla angakanani okwenza into efanele kumuntu omthandayo, ngekusasa lakho.
Umlayezo Wokuya Nawe Ekhaya
- Isifo sikashukela (Uhlobo 2 lwesifo sikashukela) asisona ukuphela kokuphila. Yisimo esingalawulwa.
- Ukudla, ukuvivinya umzimba, kanye nokuphuza imithi njengoba kuyalelwe konke kubaluleke ngokulinganayo.
- Hlola amazinga kashukela egazini lakho kanye ne-HbA1c njalo. Khuluma nodokotela wakho ngakho.
- Ukulawula ukudla akusho ukungadli yonke into. Kumayelana nokukhetha ukudla okunama -carbohydrate aphansi kanye namaprotheni amaningi , bese ukukudla ngokulinganisela .
- Kunzima ukudlula kulolu hambo wedwa. Ukuba nomndeni osekelayo, abangani, kanye nethimba elihle lezokwelapha kungamandla amakhulu.
- Ngezinye izikhathi uma unenkinga yokwenza isinqumo, zikhumbuze ukuthi kungani ufuna ukuphila. Lokho kuzoba amandla akho amakhulu.
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