Kunezinyathelo eziningi zansuku zonke ezingasiza ekunqandeni uhlobo lwesifo sikashukela se-type 2, kanti futhi zithuthukisa impilo yakho yonke. Ngokugxila ekuvimbeleni nesifo sikashukela, ungazivikela ngezinkinga zezempilo ezihlobene nesifo sikashukela (kufaka phakathi isifo senhliziyo nesifo sohlangothi ).
Izifo Zengozi YeShukela
Ukufunda izici eziphezulu ezingcupheni zesifo sikashukela sohlobo lwesibili kuyisihluthulelo sokuvimbela isifo sikashukela.
Lezi zici zengozi zihlanganisa:
- Ukudala kunama-45
- Ukuba ngokweqile noma okugqamile
- Ukuphatha amafutha amaningi ngokweqile okhalweni lwakho
- Umlando womndeni wesifo sikashukela
- I-HDL ("okuhle") ephansi ye-cholesterol
- Amazinga aphezulu amafutha wegazi (abuye aziwe ngokuthi i-triglycerides)
- Umfutho wegazi ophezulu
- Ukukhubazeka kwe-glucose ukubekezelelana
- I-metabolic syndrome
- I-Polycystic ovarian syndrome
Izinhlanga ezithile (njengabantu base-Afrika-baseMelika, amaSpanishi aseMelika, ama-Asian American, namaMelika aseMelika) nazo zinengozi enkulu yesifo sikashukela.
Yize kungenakwenzeka ukulawula izici ezinobungozi ezifana nomlando weminyaka kanye nomndeni, ezinye izici zengozi yesifo sikashukela zingalawulwa ngokwenza izinguquko esimisweni sakho sempilo.
Izindlela zemvelo zokuvimbela isifo sikashukela
Kuze kube yimanje, izinto ezimbalwa zemvelo zitholakale ziphumelele ekuvikeleni isifo sikashukela. Kodwa-ke, amavithamini, amaminerali kanye namakhambi angasiza ukunciphisa ingozi yesifo sikashukela ngezinga elithile. Nakhu ukubheka ezinye izinto ezibonisa isithembiso ekuvikeleni isifo sikashukela:
1) I-Vitamin D
Ukumisa idatha kwabesifazane abangu-83 770, abalobi besifundo se-2006 banqume ukuthi ukudla okuhlangene nsuku zonke kuka-800 IU ka-vitamin D kanye no-1,200 mg we-calcium kwahlanganiswa nengozi engaphansi kwamaphesenti angu-33 e-type 2 yesifo sikashukela (uma kuqhathaniswa nokuhlanganiswa nsuku zonke ukudla okungenani kuka-400 IU vitamin D kanye nengaphansi kuka-600 mg calcium).
Njengoba kungaba yinselele ukugcwala u-vitamin D kuphela ngokusebenzisa imithombo yokudla nokukhanya kwelanga, ochwepheshe bezokwelapha abaningi batusa ukukhulisa amazinga akho e-vitamin D ngokuthatha isamba sosuku nosuku. Khuluma nodokotela wakho ngaphambi kokuqala noma yiziphi ezinye izithako.
2) Ithi
Ngohlelo lwe-meta-analysis ka-2009 lwezifundo eziyisishiyagalolunye nesibalo sabathintekayo abangu-324.11, ososayensi bathola ukuthi ukuphuza ngaphezulu kwezinkomishi ezine zetiyi nsuku zonke kunganciphisa ingozi yesifo sikashukela sohlobo lwesibili. Olunye ucwaningo lubonisa ukuthi itiye eluhlaza lingasiza ekuvimbeleni isifo sikashukela, kanti itiye elimnyama lingasiza ekulawulweni kwesifo sikashukela.
3) i- Cinnamon
Ukusetshenziswa kwesinamoni njalo kunganciphisa izifo ezibangelwa isifo sikashukela nesifo senhliziyo, ngokusho kwesifundo esincane esanyatheliswa ngo-2009. Ucwaningo, olwakubandakanya abantu abangu-22 abanesifo sofuba segazi esiphuthumayo, lwahlola imiphumela yamasonto angu-12 wokunakekelwa kwansuku zonke nge-supplement ye-sinamoni .
Ukucwaninga kwangaphambilini kubonisa ukuthi ukudla okuvamile kwesinamoni kungasiza ukunciphisa amazinga okuzila ukudla kwegazi, i-triglycerides, i-cholestolol ("embi") ye-LDL, ne-cholesterol ephelele.
Ukubaluleka kokuvimbela isifo sikashukela
Ephawulwe amazinga aphezulu kakhulu e-ushukela wegazi (i-glucose), isifo sikashukela singabangela izinkinga ezilandelayo esikhathini eside:
- Ukulimala amehlo akho, izinso, nezinzwa
- Isifo senhliziyo
- Isibungu
- Ukwandisa ingozi yezinkinga ezihlangene nezethambo, kuhlanganise nokwehla kwesifo sofuba
- Izimo zesikhumba nomlomo
Ngaphezu kwalokho, izinkinga zesifo sikashukela esifushane (ezifana ne-hyperglycemia kanye ne-hypoglycemia) zingabangela izenzakalo ezimbi kakhulu ezifana nokugubha kanye ne-coma.
Indlela Yokuvimbela Isifo Sikashukela
Lezi zindlela ziyisihluthulelo sokuvimbela isifo sikashukela:
- Ukulandela ukudla okunempilo okucebile izithelo, imifino, okusanhlamvu okugcwele, namafutha enempilo
- Ukusebenzisa okungenani imizuzu engu-30 ngosuku
- Ukugcina isisindo esinempilo
- Ukugcina i-blood pressure yakho ne-cholesterol isheke
Kubalulekile nokuba uqaphele izimpawu zesifo sikashukela (njengokukhathala okuqhubekayo, ukoma, ukulahlekelwa isisindo, umbono obonakalayo, nokuvuthwa njalo) futhi uthole i-glucose yegazi lakho ihlolwe okungenani njalo eminyakeni emithathu (kusukela eneminyaka engu-45, noma encane uma ukhona engozini yokwanda yesifo sikashukela).
Ukusebenzisa izixazululo zemvelo zesifo sikashukela
Ngenxa yokucwaninga okulinganiselwe, kusheshe kakhulu ukutusa omunye umuthi wokuvikela isifo sikashukela. Uma ucabanga ukuthi uyayisebenzisa, khuluma nodokotela wakho ukuze uhlole izingozi nezinzuzo ezikhona. Khumbula ukuthi imithi ehlukile akufanele isetshenziswe njengengxenye yokunakekelwa okujwayelekile noma izinyathelo zokuvimbela. Ukwelapha isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
Imithombo
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Usuku H, Usuku C, Wakai K, Fukui M, Tamakoshi A; I-JACC Study Group. "Ubuhlobo phakathi kweti eliluhlaza ne-caffeine eliphelele lokudla kanye nengozi ye-diabetes yohlobo lwe-2 olubikwayo phakathi kwabantu abadala baseJapane." U-Ann Intern Med. 2006 18; 144 (8): 554-62.
Jing Y, Han G, Hu Y, Bi Y, Li L, Zhu D. "Ukusetshenziswa kweTiye kanye nengozi ye-type 2 yesifo sikashukela: ukuhlaziywa kwemeta yezifundo zamaqembu." J Gen Intern Med. 2009 24 (5): 557-62.
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. I-cinnamon ithuthukisa i-glucose ne-lipids yabantu abane-type 2 yesifo sikashukela. Ukunakekelwa yisifo sikashukela. 26.12 (2003): 3215-3218.
UPittas AG, uDawson-Hughes B, Li T, Van Dam RM, uWillett WC, uManson JE, u-Hu FB. "I-Vitamin D ne-calcium yokudla ngokuphathelene nohlobo lwesifo sikashukela sabantu besifazane." Ukunakekelwa yisifo sikashukela. 2006 29 (3): 650-6.
I-Roussel AM, i-Hininger I, uBenaraba R, uZiegenfuss TN, no-Anderson RA. "Imiphumela ye-antioxidant ye-sinamoni ekhishwa kubantu abanezinkinga zokugaya ukudla okugqamile noma okugqamile." J Am Coll Nutriti. 2009 (1): 16-21.