Kukho iindlela ezininzi zemihla ngemihla ezinokukunceda ekukhuseleni i-type 2 yesifo sikashukela, ngelixa kuphucula impilo yakho yonke. Ngokugxininisa ekukhuseleni isifo sikashukela, unokuzikhusela malunga nenani leengxaki zempilo ezinxulumene neswekile (kubandakanya isifo senhliziyo kunye nesifo ).
Izinto zeengozi zesifo sikashukela
Ukufunda izinto ezinobungozi obuphezulu kwi-type 2 yeswekile kukubalulekileyo ekukhuseleni i-diabetes.
Ezi zinto zibeka ingozi:
- Ukudala kunama-45
- Ukugqithisa okanye ukugqithisa
- Ukuthwala amanqatha amaninzi emlonyeni wakho
- Intsapho yembali yesifo sikashukela
- I-HDL ephantsi ("okuhle") i- cholesterol
- Amanqanaba aphezulu amafutha egazi (awaziwa ngokuba yi-triglycerides)
- Igazi elonyukayo
- Ukunyamezela kwe-glucose ukunyamezela
- Isifo se-Metabolic syndrome
- I-Polycystic ovarian syndrome
Amaqela athile (njengabantu base-Afrika-baseMerika, amaSpanike aseMerika, ama-Asia aseMerika kunye namaMerika aseMelika) anesifo esiphezulu se-diabetes.
Nangona kungenakwenzeka ukulawula izinto ezinobungozi ezifana nembali yobudala kunye nentsapho, ezinye izinto ezinobungozi besifo sikashukela zingalawulwa ngokwenza utshintsho kwinkqubo yakho yezempilo.
Iindlela eziMveli zoThuselo lokuShukela
Okwangoku, izinto ezimbalwa zendalo ziye zafunyanwa zisebenza ngokukhusela isifo sikashukela. Nangona kunjalo, iivithamini ezithile, amaminerali kunye nemifuno kunokuncedisa ukunciphisa ingozi yesifo sikashukela kwinqanaba elithile. Nanku ukujonga kwezinye izinto ezibonisa isithembiso ekukhuseleni isifo sikashukela:
1) I-Vitamin D
Ukukhangela idatha kuma-83,770 amabhinqa, abalobi bovavanyo lwango-2006 banqume ukuba ukudliwa kwe-vitamin D kunye ne-1,200 mg ye-calcium ngaphezu kwe-800 ye-vitamin D kunye ne-1,200 mg ye-calcium bekunxulumene nemingcipheko engaphantsi kwe-2 yesifo seswekile ukungena kwi-vitamin D engaphantsi kwama-400 kunye no-600 mg calcium).
Ekubeni kunokuba nzima ukuba uzalise i-vitamin D kuphela ngokusebenzisa imithombo yokutya kunye nokukhanya kwelanga, iingcali ezininzi zonyango zikhuthaza ukuphucula amazinga akho e-vitamin D ngokuthatha i-supplementary day. Thetha nogqirha wakho ngaphambi kokuba uqale naziphi na izongezo.
2) I-Tea
Kwimvavanyo-meta ye-2009 yezifundo ezithoba kunye nabathathi-nxaxheba abangama-324,141, izazinzulu zathola ukuba ukusela ngaphezulu kwezine iikomityi zeeyi nsuku zonke kunokunciphisa ingozi yesifo sikashukela se-type 2. Olunye uphando lubonisa ukuba itiye eluhlaza inokukunceda ukukhusela isifo sikashukela, ngelixa i-black black ingasiza ekulawulweni kwesifo sikashukela.
3) ICinnamon
Ukusetyenziswa rhoqo kwe-sinamon kunokunciphisa imingcipheko echaphazelekayo nesifo sikashukela kunye nesifo senhliziyo, ngokutsho kwincwadana encinci eyayipapashwe ngo-2009. Uhlolisiso, olubandakanya abantu abayi-22 abanokugula okugwenxa ngegazi, luhlolisise imiphumo yeeveki ezili-12 zokunyanga kwansuku nge-cinnamon .
Uphando olwangaphambili luchaza ukuba ukutya rhoqo kwe-sinamon kunokuncedisa ukunciphisa amanqanaba okuzila ukudla kwegazi, i-triglycerides, i-LDL ("embi") ye-cholesterol, kunye ne-cholesterol epheleleyo.
Ubaluleka bokuSithintela isifo sikashukela
Ephawulwe ngamanqanaba aphezulu aphezulu eshukela (i-glucose), isifo sikashukela singakhokelela kwiinkalo ezilandelayo kwixesha elide:
- Ukulimala kwamehlo akho, izintso kunye neentsholongwane
- Isifo sentliziyo
- Stroke
- Umngcipheko wokwanda kweengxaki kunye kunye neethambo, kubandakanywa ne- osteoporosis
- Izimo zesikhumba nomlomo
Ngaphezu koko, iingxaki zesifo sikashukela esifutshane (ezifana ne-hyperglycemia kunye ne-hypoglycemia) zingabangela iziganeko ezimbi kakhulu ezinjenge-seizures kunye ne-coma.
Indlela yokukhusela isifo sikashukela
Ezi zicwangciso zibalulekileyo ekukhuselweni kweswekile:
- Ukulandela ukutya okunempilo ezicebile kwiziqhamo, imifuno, iinqwelo ezipheleleyo kunye namafutha enempilo
- Ukusebenzisa okungenani imizuzu engama-30 ngosuku
- Ukugcina ubunzima obunempilo
- Ukugcina uxinzelelo lwegazi kunye ne-cholesterol
Kwakhona kubalulekile ukujonga iimpawu zesifo sikashukela (njengokunyameka okuqhubekayo, ukoma, ukulahleka kwesisindo, ukubonwa okuphazamisayo, kunye nokuvuthwa rhoqo) kwaye ufumane i-blood glucose yakho ivavanywe ubuncinci kwiminyaka emithathu (ukususela kwiminyaka engama-45 ubudala, okanye ubuncinci ukuba kwengozi yesifo sikashukela).
Ukusebenzisa iziNyango zeNdalo zoThuselo lweSwekile
Ngenxa yophando olutshanje, ngokukhawuleza ukukhuthaza uncedo oluthile lwe-diabetes lokuthintela. Ukuba ucinga ukuyisebenzisa, xela ugqirha wakho ukuba uqikelele ingozi kunye neenzuzo. Gcina ukhumbule ukuba elinye iyeza kufuneka lingasetyenziswanga njengenxalenye yokunyamekela okuqhelekileyo okanye amanyathelo okuthintela. Ukuziphathela imeko kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Imithombo
Chen H, Qu Z, Fu L, Dong P, Zhang X. "Izakhiwo ze-physicochemical kunye ne-antioxidant amandla ama-polysaccharides amathathu avela kwi-tea ehlaza, i-oolong yeeyi kunye netiyi emnyama." J Food Sci. 2009 74 (6): C469-74.
Iso H, Usuku C, Wakai K, Fukui M, iTamakoshi A; Iqela leSifundo seJACC. "Ulwalamano oluphakathi kwe-green tea kunye ne-caffeine iyonke inomdla kunye nomngcipheko wohlobo lwesifo sikashukela se-2 esichaphazelekayo phakathi kwabantu abadala baseJapan." Ann Intern Med. 2006 18; 144 (8): 554-62.
Jing Y, Han G, Hu Y, Bi Y, Li L, Zhu D. "Ukusetyenziswa kweTe nomngcipheko wesifo sikashukela se-2: uhlalutyo lwe-meta-uphando lwamaqela." J Gen Intern Med. 2009 24 (5): 557-62.
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. I-cinnamon iphucula i-glucose kunye neep lipids zabantu abane-type 2 yeswekile. Uncedo lweSwekile. 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 kunye ne-calcium intlawulo ngokuphathelele uhlobo lwesifo sikashukela kubasetyhini." Uncedo lweSwekile. 2006 29 (3): 650-6.
I-Roussel AM, iHinter I, iBenaraba R, iZiegenfuss TN, Anderson RA. "Impembelelo ye-antioxidant ye-sinamon ekhishwe kubantu abanokugula okungekho nto yokutya okugqithiseleyo okanye okugqithiseleyo." J Am Coll Nutriti. 2009 28 (1): 16-21.