Thatha amanyathelo okukhusela isifo sikashukela
Uhlobo lwe-2 lweswekile luba luyafana ngakumbi. Kukho izinto ezininzi onokuzenza ukucotha okanye ukuthintela inkqubela yale imeko ebangela ukuba ubomi bungozi. Nazi iindlela zokuqala.
1. Qonda ukuxhatshazwa kwe-insulin kunye ne-Watch for the Signs
Inkqubo yohlobo lwesifo sikashukela iqala isithuba seminyaka okanye amashumi eminyaka ngaphambi kokuxilongwa kwesifo sikashukela, ngokuxhatshazwa kwe-insulin .
Ukuxhatshazwa kwe-insulin kukuqala komzimba ongajonganga kakuhle noshukela, okuyimveliso ephazamisayo yazo zonke i-carbohydrates. I-insulin ixelela iiseli ezithile zomzimba ukuba zivule kwaye zigcine i-glucose njengamafutha. Xa iiseli ziyeka ukuphendula ukuphuma kwetyhukela yegazi, okubangela ukukhululwa kwe-insulin engakumbi kumjikelezo onobungozi. Ukuxhatshazwa kwe-insulin kuhambelana nokukhuluphala kwesisu, ukunyamezela kwegazi , i-triglycerides ephezulu, kunye ne-HDL ephantsi ("i-cholesterol efanelekileyo"). Xa ezi zenzeke kunye, zibizwa ngokuba yi- syndrome okanye i-pre-diabetes . Ingumngcipheko wesifo senhliziyo kunye nohlobo lwesibini lweswekile.
2. Hlola rhoqo ukuCoca
Ukuba usengozini yesifo sikashukela okanye ukunganyangeki kwe-insulin, qiniseka ukuba uvavanywa ngonyaka ukuzila ukutya kwegazi kunye ne-hemoglobin A1c. Ukuba ubona oku kukhula kwexesha, oku kuwuphawu lokuba umzimba wakho unenkathazo enkulu yokuqhuba ushukela. Umboneleli wakho wezempilo unokubonelela ngeengcebiso ezongezelelweyo zamachiza kunye nokuguquka kwendlela yokuphila enganciphisa umngcipheko wakho wokuqhubela phambili udidi lwesifo sikashukela.
3. Ukuzivocavoca
Akudingeki uphile ubomi bakho kwindawo yokuzivocavoca ukuze ufumane izibonelelo zokuzilolonga. I-half-hour-walk walk five days ngeveki inokwanela ukunceda ukuphucula ukukhathazeka kwe-insulin (okuchasene ne-insulin resistance) kwaye ukhusela isifo sikashukela. Kwakhona, ukuba nje usebenza ngokubanzi kunokunceda kakhulu. Ukuze uzikhuthaze, fumana i-pedometer ukuba ubale amanyathelo akho, kwaye ngokunyuka ukwandise inani lamanyathelo owathathayo.
4. Ukulawula isisindo, ngeenjongo ezifanelekileyo
Ukulahleka kobunzima be-7 ekhulwini lobukhulu bomzimba kuye kwaboniswa ukunceda ukukhusela isifo sikashukela. Zama ukuhlala kwisisindo sakho esisezantsi kakhulu, nangona oko kungaphezulu kwezinto ezitshoyo iitshathi. Kungcono ukujolisa ukulahlekelwa kwesisindo esincinci kwaye ukwazi ukugcina ubunzima obungaphezulu kweenjongo ezingenangqiqo, enokubangela "impembelelo".
5. Ukunciphisa i-carbohydrate
Ukuba umzimba wakho awuyikucubungula iswekile kakuhle, ngaba akunangqiqo ukuyeka ukuyondla ukutya okuninzi okuba ushukela? Unokutya ukutya okunempilo, okunokulinganisela, okuncinci kwi-carbohydrates . Umlinganiselo wokunciphisa owenzelayo oza kuxhomekeke ekuxhomekeke kwimeko ethile yokukhubazeka kwe-glucose.
6. Cinga nge-Home Blood Test Glucose Testing
Ukuba ufumene ukuba i-blood glucose yakho yokuzila ikhula ngelixa, nokuba kuyinto eqhelekileyo, kwaye ngokuqinisekileyo ukuba "ngokusemthethweni" unokungaxhaswa kwe-glucose (ngaphambi kwesifo sikashukela), qwalasela ukufumana imitha ye-glucose ekhaya kwaye uvavanye igazi lakho ubone ukuba unokukwazi ukubona ukuba iziphi utshintsho zokuphila zinciphisa kwaye zizinzile i-blood glucose yakho. Ingxaki kuphela kukuba iinkampani ezininzi ze-inshorensi aziyi kuhlawula le nyathelo lokuthintela, kwaye iimvavanyo zokuvavanya zibiza kakhulu.
Sekunjalo, unako ukukwazi ukubeka iliso ubuncinane ngamanye amaxesha okanye ufumane umhlobo wesifo sikashukela odla ngezinye izinto. Ukulandelela ukuphendula kwegazi lakho kwi-glucose impendulo ekudleni kunye nexesha elingaphezulu kunokuba luncedo olukhulu ekukhuseleni ukuqhubela phambili kwesifo sikashukela.
> Umthombo:
> Ngaba usengozini? Umbutho weSwekile waseMelika. http://www.diabetes.org/are-you-at-risk/?loc=atrisk-slabnav.
> Ukuqonda Ingozi Yakho yeSifo Sikashukela. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/Diabetes/UkulindaI -RiskforDiabetes/Ukuqonda-Uku-Risk-for-Diabetes_UCM_002034_Article.jsp#.WjgimDdG3x8.