Uma usanda kutholakala ukuthi unesifo sikashukela sohlobo lwe-2 , uzizwa unzima kakhulu. Kodwa kulungile. Izindaba ezinhle ukuthi, nakuba isifo sikashukela yisifo esidinga ukuphathwa nsuku zonke, ungaphila impilo evamile, enempilo enesifo sikashukela. Izingxenye eziyinhloko empumelelweni yizizathu zokugqugquzela, ukusekela, ukuhlela nokuphila. Kulezi zinto, izingxenye ezimbili ezibucayi kakhulu, ukudla nokusebenza komzimba, kungukushintsha kwezindlela zokuphila ezingakusiza ukuba unciphise umzimba, ukwandise amazinga akho kagesi futhi ushintshe kakhulu ushukela wegazi lakho.
Yisitatimende sesikhundla se-American Diabetes Association: "Lapho kutholakala ukuthi iziguli ezikhuthele ngeHgbA1c eziseduze nalokho okuhlosiwe (isib., <7.5%) zinganikwa ithuba lokuzibandakanya ekushintsheni kwendlela yokuphila esikhathini esiyizinyanga ezintathu kuya kwezingu-6 ngaphambi ukuqalisa i-pharmacotherapy (ngokuvamile i-metformin). "
Lokhu kusho ukuthi uma ungumuntu osanda kutholakala ukuthi unesifo sikashukela esingu-A1c esitholakalayo siseduze nesivamile, esingaba ngu-7.5%, izinketho zokuqala zokwelashwa zingaba ukudla nokuzivocavoca izinyanga ezintathu kuya kweyisithupha ngaphambi kokuqala imithi. Kodwa ngokulahlekelwa isisindo, ukudla, nokusebenza komzimba kuyashintsha, ungakwazi ukuguqula noma ukuyeka imithi yakho ngokuphelele. Lokho kuyitatimende elihle kakhulu. Ezinye iziguli ezisanda kutholakala zithola isisindo futhi ziyeke ukuthatha imithi-kungenzeka. Beka ingqondo yakho futhi ungenza noma yini. Ngakho kufanele uqale kuphi?
Thatha indlela ephikisana nesineke
Abekho abantu ababili abanesifo sikashukela okufanele baphathwe ngendlela efanayo.
Kungani? Ngoba sonke singabantu abanemikhuba ehlukene, izinhlelo zomsebenzi, izintandokazi zokudla, njll Kubalulekile ukuthi uthole uhlelo olungcono kakhulu olukusebenzelayo. Izimo uzothola okuningi "amaphoyisa okudla" ezama ukukutshela ukuthi uzodla. Ungase uzwe ulwazi oluningi oluphikisanayo, njengokuthi awukwazi ukudla izithelo , okungekho iqiniso.
Kubalulekile ukuthola isifo sikashukela semfundo yokuziphathisa okuvela kubanikazi abanelayisensi, njengomfundisi oqinisekisiwe wesifo sikashukela, ukukusiza ukuba uhlele isifo sikashukela sakho bese uthola ithrekhi. Ufundiswe ngendlela yokwakha ukudla okunempilo nokuzivocavoca.
Shintsha Ukudla Kwakho
Ukuthola indlela enempilo nokusimeme yokudla kubaluleke kakhulu ekulahlekeni kwesisindo kanye nesisindo sokulondeka. Abantu abaningi bayothola impumelelo ngokulandela uhlobo lokudla, kepha uma beyeka "ukudla" badla konke isisindo emuva kanye nokunye. Kumele ushaye ibhalansi futhi uhambisane. Enye yezindlela ezinhle kakhulu zokwenza lokhu ukuhlangabezana nomfundisi ophethwe yisifo sikashukela noma odotiwe obhalisiwe ongakusiza ukuba uhlele uhlelo olungcono kakhulu-noma ngabe luhlobo oluncane lwe-carbohydrate, i-carbohydrate eguquliwe noma ukudla okune-carbohydrate okuqhubekayo, ukugcizelela ama-carbohydrate kubalulekile ngoba Lezi yizinhlobo zokudla ezithinta ushukela wegazi kakhulu.
Ama-carbohydrate atholakalayo ekudleni okunjengesiqhamo, ubisi, i-yogurt, izinyosi (isinkwa, i-pasta, irayisi, ubhontshisi), imifino esitshala (amazambane, uphizi, ummbila), nokudla okuyishukela (amakhukhi, ikhekhe, i-candy, ne-ayisikhilimu). Ukuba nesifo sikashukela akusho ukuthi uvinjelwe ekudleni ama-carbohydrate futhi, kubalulekile ukukhetha izinhlobo ezifanele ze-carbohydrate ngobuningi obufanele.
Ukunciphisa ukudla kwakho kwe-carbohydrate kuzokusiza ukuthi uthathe ukucindezeleka emanzini wakho we-pancreas, ulahlekelwe isisindo, ukwandise amazinga akho wamandla futhi unciphise ushukela wegazi.
Iningi labantu libonakala lihamba kahle ngekusasa lokudla kwe-carbohydrate, ukudla kwasekuseni kwe -fibre ephezulu kanye nokudla okuphephile okulawulwa kwe-carbohydrate. Ukuze uqalise, cabanga nge-plate yakho; sebenzisa i-plate encane bese wenza i-1/2 yeplanethi yakho engekho imifino yesitashi (isaladi, i-broccoli, isipinashi, i-asparagusi, njll), 1/4 weplanethi yakho enamaprotheni (inyama emhlophe yenkukhu, i-turkey, inhlanzi, inyama yenkomo) / 4 weplate yakho i-carbohydrate eyinkimbinkimbi-amazambane ama-sweet, ubhontshisi, i-quinoa, ibhali, i-bulgar, njll.
Ingabe ungumuntu ohamba kahle kahle ngesakhiwo? Ingabe udinga uhlelo oluhlelekile lokudla noma ngabe ungcono kakhulu ukulinganisela izingxenye, ukufundwa kwelebuli nokufunda ngokudla? Noma ngabe yikuphi, kuzodingeka wazi ukuthi ungadla kanjani ndawonye. Ungafaka ndawonye ukudla okulula ngezithako ezilula .
Thola ukuhamba
Ungayeki ukufunda-ukuhamba akudingeki ukuthi usho ukuya ejimini lamahora. Ukuze uqale, maneka kalula. Ukuzivocavoca kubalulekile ekusetshenzisweni kwe-insulin (okusiza ukuhambisa ushukela emangqamuzaneni akho) nokunciphisa ushukela wegazi. Futhi uma uhamba phambili, ngcono umzimba wakho uzoba khona futhi uzoba ngcono kakhulu ekushiseni amakholori.
Ukuphila kumatasa nokuthola isikhathi sokuzivocavoca kungaba nzima, kodwa ukubaluleka kokuhamba akukwazi ukugxila ngokwanele, ikakhulukazi uma uhlala edeskini usuku lonke. Ukuze uzithokozise, zama ukwenza umsebenzi wokuzijabulisa. Ipensela yakho yokuzikhandla ekhalendeni lakho njengokungathi uzohlela usuku lwesidlo-yenza ukuzibophezela. Yenza okuningi ngangokunokwenzeka uma ungenza ngenhloso ukuzama ukushaya isikhangiso sokugcina semaminithi angu-150 ngesonto somsebenzi olinganiselayo kufaka phakathi ukuqeqeshwa kwe-aerobic, ukumelana, nokuzivumelanisa nezimo. Ingxenye eyinkimbinkimbi kakhulu empeleni ukuzitholela ngokwakho ukuqala, kodwa uma wenza kanjalo uzozizwa ukhululekile.
Gxila ekulahlekelweni kwesisindo esilinganiselwe
Esinye sezizathu ezenza abantu bahlakulele isifo sikashukela kungenxa yesisindo esiningi. Uma uthwala isisindo esiningi, umzimba wakho awukwazi ukususa ushukela egazini lakho ukuze usethe amandla ngoba amaseli akho aphikisana ne-insulin. I-insulini i-hormone esebenza "njengomlindisango." Ivula isango ukuze ushukela ungene esitokisini; lapho amangqamuzana akho ephikisana ne-insulini ushukela awukwazi ukungena esitokisini futhi kunalokho uhlala egazini lakho legazi. Ngokulahlekelwa ngu-5-10% wesisindo somzimba wakho, ungasiza ukunciphisa ushukela wegazi lakho.
Hlola Igazi Lakho I-Sugars
Uma ngabe utholakale ukuthi unesifo sikashukela futhi ungathathi umuthi, ungase ungaboni isizathu sokuhlola ushukela wegazi lakho. Kodwa, ukuhlolwa kweshukela egazini kungaba empeleni njengento yokuvula iso nokugqugquzela ukuthi uguqule ukudla kwakho futhi uhambe.
Awudingi ukuhlola izikhathi ezine ngosuku, kunalokho uhlose ukuqala ukuhlola izikhathi ezimbalwa ngesonto. Ukuzila okunye (ekuseni lapho ungadli okungenani amahora angu-8) namahora amabili ngemva kokudla. Sebenzisa izinombolo zakho ukuze ulungise ukudla kwakho kwe-carbohydrate futhi ukwandise umsebenzi wakho womzimba. Kwabanye, leli yithuluzi elihle (okungcono kunalesi silinganiso) esetshenziselwa ukugqugquzela. Izinaliti zokuzonda? Awudingi ukwesaba; izinaliti zanamuhla zincane futhi zibukhali ezinciphisa ubuhlungu.
Umthombo
Inzucchi, Silvio, et. al. Ukuphathwa kwe-hyperglycemia ngohlobo lwesifo sikashukela sesibili: isitatimende esibhekene nesiguli esibhekene nesiguli sesigaba sikashukela se-American (ADA) kanye nenhlangano yaseYurophu yokufunda isifo sikashukela (EASD). Ukunakekelwa yisifo sikashukela :