Qalisa namhlanje
Enye yemingeni enkulu yesifo sikashukela iqikelela ukuba ungayifumana njani kwimpilo yakho ebuthathaka. Ukulawula imihla ngemihla kunzima, ishishini lamaholide - amaqela, ukuthenga, ukutya, kunye neziganeko kunokukushiya uzive ukhululekile, ulahlekile kwaye ukhululekile. Uxinzelelo olunzulu lunokuchaphazela kakubi ubunzima bakho kunye nokulawulwa kweshukela egazini. Kubalulekile ukufunda indlela yokuhlela isifo sikashukela kunye nemisebenzi yakho kunye nexesha.
Ngenhlanhla, ndacela uSusan Weiner, u-AAIDS weSatifikethi soTywala ka-2015 (uMbutho wase-American Association of Diabetes Educators) kunye nombhali-mbhali we -Complete Complete Diabetes Organizer: Isikhokelo sakho kwisifo esiSinxinxu esicindezelekileyo kunye nesisigxina esiphezulu Sokusivumela ukuba zakhe mfihlelo.
Umbuzo: Iyiphi indlela efanelekileyo yokulungiselela isifo sikashukela ngexesha leeholide?
A. Kubonakala ngathi kukho uluhlu olungapheliyo "lwezenzo" oluvela kwiHalloween ukuya kwiNtsuku Yonyaka omtsha. Ngeendlela ezimbalwa ezilula zokucwangcisa, ungaqhubeka nokulawula ngempumelelo isifo sikashukela kwixesha leeholide.
- Yenza iholide inkosi ukwenza uluhlu. Yenza uluhlu lwezinto zonke ozifunayo kwaye kufuneka uyenze uze uyenzele ixesha leeholide. Bhala imisebenzi yakho kwincwadi, kwinqanaba leenkcukacha zefowuni yakho okanye kwi-app . Ukwenza "ukulahlwa kwengqondo" kuya kuthatha "ukukhumbuza ukukhumbuza" kwaye kukugcina ekulawuleni imisebenzi yakho kunye nokuphathwa kwesifo sikashukela.
- Sebenzisa ikhalenda . Ukuphula uluhlu lwakho ukwenza imisebenzi encinci. Bhala ngamnye umsebenzi kwikhalenda yakho. Sithuba kwaye uhlolisise umsebenzi ngamnye njengoko ugqityiwe.
- Soloko uceba ngaphambili. Yenza iholide yakho xa uthengeleka. Ukupheka uze udibanise iiveki zakho zokutya ngeveki kwangaphambili. Uya kuvuya xa wenza.
- Sula i-clutter yakho engaphezulu. I-clutter ekhaya elingenamakhaya liya kukuvumela ukuba uphumule kwaye wenze indawo yonke into oyifunayo ngeeholide.
- Cela uncedo. Akukho mfuneko yokwenza konke. Cela uncedo ngokulungiselela ukutya okanye ukuthenga. Uninzi lwentsapho kunye nabahlobo baya kuba banceda xa beyazi ukuba bayadingeka.
Q. Unokucebisa ukuba abantu bathathe i-mini-break from their diabetes?
A. Isifo sikashukela sinokuziva sonke sisebenzisekile kwaye siphelile. Kukho 24-7. Ngenene, akunakuze ube neeholide kwisifo sikashukela ngaphandle kwemiphumo. Kodwa, ukuba uziva utshitshisiwe okanye ugxininiswe nesifo sikashukela "uluhlu" lwansuku zonke, kukho iindlela ezimbalwa zokufumana uncedo.
- Ukubandakanya amacebo okucwangcisa ukuya kwixesha lakho. Xa ulungelelanisa kunye nezicwangciso ezikhankanywe ngasentla, unokufezekisa ezinye izinto "omele ukwenze" ukuze ufumane ixesha elide ukwenza izinto ofuna ukuzenza. Khumbula ukuzivuza ngenxa yomsebenzi owenziwe kakuhle. Unokonwabela ukuhamba nomhlobo okanye i-movie xa ufeza imisebenzi yakho yansuku zonke.
- Ukuzibandakanya kwiintandokazi zonyaka. Unokuba neqengqelo likaMary Martha obomvu i-velvet cake okanye i-potato eyaziwayo yamama wakho. Ukutya kuyingxenye ekhethekileyo yexesha leeholide, ukuze ujabule ngaphandle kwecala. Yidla nje ngokumodareyitha kwaye cwangcise ukutya kwakho ngokuzenzekelayo ezi zinto zizodwa ngokufanelekileyo. Ndiyicinga ukuba ungabiza le nto ithatha "i-mini-break" kwisifo sakho sikashukela esidlangalaleni, ngenxa yokuba oku kukutya awukwazi ukuyidla yonke loo nyaka.
Umbuzo: Ucebisa njani abantu abanesifo sikashukela kuqala kwieholide ukuze bakwazi ukwenza izinto ngaphandle kokuzibala bona?
A. Njengokuba kunzima kuwe, faka impilo yakho kuqala. Ukuba awuzinyamekeli, awuyi kuziva kakuhle, kwaye iiholide zibe ngumthwalo kunokuba into enokuyonwabela. Ngoko qhubeka uhamba neziseko. Uluhlu olufutshane:
- Qhubeka uvavanya ushukela wegazi rhoqo. Ukuqikelela i-carbohydrate enokutya kweeholide ezithile kuya kuba nzima. Imizamo yakho eyongezelelweyo ngokuhlolwa kweeshukela egazini kunokunceda ukuba "uqikelele" xa kuziwa kuqikelelo lwe-carb kunye neeholide.
- Cwangcisa ukutya kwakho kunye nokutya ngokutya ngexesha elifanelekileyo xa uthengela. Yithatha imithombo yakho yokusebenza ngokukhawuleza ye-carbohydrates nawe kunye nokubonelelwa kwakho xa uza kuba uphenga yonke imini.
- Musa ukuthoba . Cela umphathi wakho nayiphi na imibuzo enayo malunga nemenyu. Ukuba ungaziva ukhululekile ukwenza oko, velisa isikhalazo esinempilo njengomnikelo wakho kwiqela. Uyazi ukuba unento onokuyonwabela.
- Cwangcisa uhlale usebenza. Yenza usuku lwekhalenda yomsebenzi oqhelekileyo, nokuba ngaba uhamba ngetitolo.
- Jonga utywala. Ngazo zonke iifeslide zeeholide kunye neziganeko, kulula ukwenza ngaphezulu.
Umbuzo: Yintoni eya kuba yindlela efanelekileyo yokunciphisa uxinzelelo ngeli xesha?
A. Qhubeka nolawulo lwakho lwesifo sikashukela. Ukunyuka kwegazi kwi-glucose yegazi kunokunyusa uxinzelelo kwixesha leeholide. Gcina ugxininiso lwakho kwintsapho, abahlobo kunye nabantu abalulekileyo ebomini bakho. Ukubhiyozela intsingiselo yeeholide-kutheni kubalulekile kuwe.
Ukuba unomdla ngento ethile, iivolontiya ngexesha leeholide. Uyakuziva ukhulu kwaye uncede umntu osweleyo.
Umbuzo: Ngaba kubalulekile ukufumana inkxaso yokukhusela ukutshiswa?
A. Akunjalo. Ngexesha leeholide, sisoloko sidla ngokukwenza konke kwenziwe. Hlalani nikhumbule ukuzibeka phezulu kwoluhlu olubalulekileyo. Qhubeka nomsebenzi wakho kunye namayeza akho njengoko kuchaziwe. Thatha ikhefu elikhawulezayo kwindawo yakho yokuthula kwaye usebenzise ukuphefumula okukhulu, ukuphulaphula umculo, okanye ujabulele umoya omtsha. Yenza nantoni na okufuneka uyenze ukuze uzivuselele ukuze ujonge iholide yakho.
Zama ukuthintela ukutshiswa kwesifo sikashukela xa usifuna. Bhenela intsapho yakho kukunceda ngeemisebenzi ezongezelelweyo zeeholide kunye nemisebenzi eqhelekileyo. Yaye xa umntu enikezela ukuzisa isidlo kwisidlo sakho seeholide, okanye uthabathe isipho esitolo, okanye uqhube umntwana kumcimbi wezemidlalo, okanye uhambe ngesilwanyana sakho ... ukhuphe kwi-offer.
Ngombhali weendwendwe:
USusan Weiner ngu-2015 American Association of Diabetes Educators (AADE) Isifo sikashukela soNyaka, kunye nomkeli we-2014 Award Alumna Award evela ku-SUNY Oneonta. Wabhalisa ngokubhaliweyo (Spry 2013). Wayesandula ukuvota enye ye-10 ephezulu ye-diabetes yokufundisa izondlo nge-iVillage.com. USusan ungumcebisi wezonyango kwi-healthline.com kwaye kwi-bhodi yeengcebiso yeemibutho ezininzi zesifo sikashukela. USusan wathola i-degree ye master in application physiology kunye nesondlo e-Columbia University.