Ukuba usandululwazi nje ukuba unesifo sikashukela se-type 2 , uziva uziva ukhululekile. Kodwa kulungile. Iindaba ezilungileyo kukuba, ngelixa isifo sikashukela sisifo esimele silawulwe imihla ngemihla, unokuhlala ubomi obuqhelekileyo, obunempilo kunye nesifo sikashukela. Izixhobo eziphambili kwiimpumelelo ziyimpembelelo, inkxaso, ukucwangcisa nokuguquka kwendlela yokuphila. Kulezi zimbini ezibalulekileyo kakhulu, ukutya kunye nokusebenza komzimba, zinguqulelo zendlela yokuphila ezingakunceda ukuba unciphise umzimba, ukwandisa amanqanaba akho wamandla kwaye utshintshe kakhulu iishukela zegazi.
Ingxelo yesimo se-American Diabetes Association: "Ukuxilongwa, izigulane ezikhuthazayo ezineHgbA1c sele sele zikufuphi ekujoliswe kuyo (umz: <7.5%) zinganikwa ithuba lokubandakanya ukutshintsha kwendlela yokuphila kwithuba leenyanga ezintathu ukuya kwezi-6 phambi ukuqala kwi-pharmacotherapy (ngokuqhelekileyo i-metformin). "
Oku kuthetha ukuba ukuba ungumntu osandul 'ufumane isifo sikashukela esine-A1c ekuxilongweni sisondele kwizinto eziqhelekileyo, malunga no-7.5%, okokukhethwa kwindlela yokwelashwa kokuqala kunokutya kunye nokusebenzisa umzimba kwinyanga ezintathu ukuya ezintandathu ngaphambi kokuba uqale unyango. Kodwa ngokulahlekelwa ubunzima, ukutya, kunye nokuguquka komzimba, unokukwazi ukuguqula okanye ukuyeka unyango lakho ngokupheleleyo. Le ngxelo ebalulekileyo. Ezinye izigulane ezisandul 'ukufumana isifo kwaye ziyeke ukuthatha imithi-kunokwenzeka. Faka ingqondo yakho kwaye unako ukwenza nantoni na. Ngoko ufanele uqalephi?
Thatha indlela ejoliswe ngumonde
Akukho bantu ababini abanesifo sikashukela kufuneka baphathwe ngokufanayo.
Ngoba? Ngenxa yokuba sonke sinabantu abanemikhwa eyahlukileyo, iishedyuli zomsebenzi, ukhetho lokutya, njl. Kubalulekile ukuba ufumane isicwangciso esona sikhulu esisebenza kuwe. Iziganeko uza kuba neyona nto "yamapolisa okutya" ezama ukukuxelela oko kukutya. Unokuva uninzi lwengcaciso ephikisanayo, njengokuba awukwazi ukutya isiqhamo , esingenakwenyaniso.
Kubalulekile ukuba ufumane isifundo solawulo lokuziphathisa isifo sikashukela esivela kwisicatshulwa selayisenisi, njengomfundisi we-diabetes oqinisekisiweyo, ukukunceda uququzelele isifo sikashukela uze ulandele. Ufundiswe ngendlela yokwenza isidlo esinempilo kunye nesicwangciso sokusebenzisa.
Tshintsha ukutya kwakho
Ukufumana indlela ephilileyo kunye nozinzileyo yokutya kubaluleke kakhulu ekulahlekeni kwesisindo nokulondeka kwesisindo. Uninzi lwabantu luya kufumana impumelelo emva kokutya, kodwa emva kokuba bayeke "ukutya" bafumana bonke ubunzima babuye baninzi. Kumele uqhube umlinganiselo kwaye uhlale uhambelana. Enye yeendlela ezilungileyo zokwenza oku kukuhlangabeza nomfundisi wesifo sikashukela okanye obhalisiweyo wokutya okunokukunceda wenze icebo elihle-nokuba li-carbohydrate ephantsi, i-carbohydrate eguqulekileyo okanye ukutya okunomdla we-carbohydrate, ukugxininiswa kwi-carbohydrates kubalulekile kuba Ezi ziintlobo zokutya ezichaphazela i-sugar suars kakhulu.
Iidrobohydrate zifumaneka kwizidalwa ezifana neziqhamo, ubisi, i-yogurt, iimbotyi (isonka, i-pasta, irayisi, iimbotyi), imifuno yesitashi (amazambane, iisisi, ummbila), kunye nokutya okushukela (ikhukhi, ikhekhe, i-candy kunye ne-ice cream). Ukuba nesifo sikashukela akuthethi ukuba uvinjelwe ekudleni i-carbohydrates kwakhona, kodwa kubalulekile ukukhetha iintlobo ezifanelekileyo ze-carbohydrates kwimilinganiselo efanelekileyo.
Ukunciphisa i-carbohydrates intake kuyakunceda ukuba uxinzeleleke kwiipancreas zakho, ukulahlekelwa isisindo, ukwandisa amanqanaba akho wamandla nokunciphisa iishukela zegazi.
Uninzi lwabantu lubonakala luhamba phambili ngekhefu le-carbohydrates ephantsi, isidlo sasemasitrajini aphezulu kunye nesidlo esilawulwayo se-carbohydrates. Ukuze uqalise, cinga ngeplate yakho; sebenzisa iplani encinci kwaye wenze i-1/2 yesitya sakho se-starchy imifuno (isaladi, i-broccoli, isipinashi, i-asparagus, njl.), 1/4 kwiprotheni enqwelisiweyo yeplate (inyama emhlophe yenkukhu, i-turkey, intlanzi, inyama yenyama) kunye ne-1 / 4 kwiplati yakho i-carbohydrate enzima-iitata, iimbotyi, i-quinoa, ibhali, i-bulgar, njl.
Ngaba ungumntu ohamba kakuhle kunye nesakhiwo? Ngaba udinga isicwangciso sokutya esilungileyo okanye ngaba uya kuba ngcono xa uqikelela iincandelo, ukufunda iilebula nokufunda ngokutya? Ngandlela-thile, kuya kufuneka ukuba wazi indlela yokutya kunye. Unokubeka ukutya okulula kunye nezithako ezilula .
Fumana ukuhamba
Musa ukuyeka ukuhamba-funda akufuneki ukuba uthethe ukuya kwindawo yokuzivocavoca iiyure. Ukuqala, maneka ngaphezulu . Ukuzivocavoca kubalulekile ekusebenziseni i-insulin (enceda ukuhambisa ushukela kwiiseli zakho) nokunciphisa ushukela wegazi. Kwaye xa uhamba phambili, i-metabolism iya kuba ngcono kwaye uya kuba neentlobo ezininzi zokutshisa iikhalori.
Ubomi buxakeke kwaye ukufumana ixesha lokuzilolonga lunokuba lukhuni, kodwa ukubaluleka kokuhamba akukwazi ukugxininiswa ngokwaneleyo, ngakumbi ukuba ungumntu ohleli edeskini yonke imini. Ukuze uzenze ukhuthaze, zama ukuzonwabisa. Ipensela yakho yokusebenza kwikhalenda yakho njengokungathi uza kulungisela umhla wesidlo sasemini-uzinikezele. Yenza okungangoko unako xa unako ngenjongo yokuzama ukutshitshiswa ekujoliswe kuyo ekugqibeleni imizuzu engama-150 ngeveki yomsebenzi olinganisiweyo kuquka u-aerobic, ukuchasana kunye nokuqeqeshwa kwezimo. Inxalenye eyona nzima kunene ukuba uqale ukuqala, kodwa xa uyenjenjalo uya kuziva ukhululekile.
Gxininisa ekulahlekeni komzimba
Esinye sezizathu zokuba abantu bahlakulele isifo sikashukela kukubangelwa ubunzima obukhulu. Xa uphatha ubunzima obunzima, umzimba wakho awukwazi ukuhambisa ushukela egazini lakho ukuya kwiiseli zakho ukusebenzisa amandla ngenxa yokuba iiseli zakho ziyaxhatshazwa kwi-insulin. I-insulini yi-hormone esebenza "njengomgcini wesango." Ivula isango ukuze ushukela ungene kwiseli; xa iiseli zakho zingagxininiswa kwi-insulini ishukela ayikwazi ukungena kwiiseli kwaye kunokuba ihlale egazini lakho. Ngokulahlekelwa malunga ne-5-10% yesisindo somzimba wakho, unokunceda ukunciphisa ushukela wegazi.
Hlola Igazi Lakho Iishukela
Ukuba ufumene unyango wesifo sikashukela kwaye ungathathi naliphi na iyeza, unganakuboni isizathu sokuba uvavanye iishukela zegazi lakho. Kodwa, ukuvavanywa kweeshukela egazini kunokwenza njengento yokuvula iso kunye nesishukumisayo kwisixhobo sokutshintsha ukutya kwakho nokuhamba.
Awudingi ukuvavanya amaxesha amane ngosuku, kunokujolisa ukuqala ukuvavanya amaxesha ambalwa ngeveki. Ukuzila okunye (ekuseni xa ungadli ubuncinane ubuncinane iiyure eziyi-8) kunye neeyure ezimbini emva kokutya. Sebenzisa amanani akho ukulungelelanisa i-carbohydrat intake kunye nokwandisa umsebenzi wakho womzimba. Kwabanye, esi sixhobo esihle (esingcono kunezinga) esetyenziselwa ukukhuthazwa. Iintswelo zokuzonda? Akumele uloyike; iinaliti zamanqaku zincinci kwaye zibukhali ezinciphisa intlungu.
Umthombo
Inzucchi, Silvio, et. al. Ulawulo lwe-hyperglycemia ngohlobo lwe-2 lweswekile: isitatimende esichazwe ngesigulane sendlela yesifo sikashukela sase-american (ADA) kunye nombutho waseYurophu wokufunda isifo sikashukela (EASD). Uncedo lweSwekile :