Izikhathi Ezingu-5 Uhlobo Lwesibili Lukashukela Lwangiphonsela inselelo - futhi Nginqobile

-Delile

• Inselele 1: Ukwehlisa isisindo somzimba
• Inselele 2: Shintsha indlela odla ngayo
• Inselele 3: Ukuzivocavoca umzimba ngokwengeziwe
• Inselele 4: Lawula ukucindezeleka
• Inselele yesi-5: Funa ukwesekwa
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu.Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kokuhlangenwe nakho kwami, ukuba nohlobo 2 lwesifo sikashukela kusho inselelo eyodwa emva kwenye eyangilaxaza. Nazi ezimbalwa engibhekane nazo - futhi ngazinqoba.

Inselele 1: Ukwehlisa isisindo somzimba

Uma ufana nami, khona-ke ngemuva kokuthi utholwe unesifo sikashukela sohlobo lwe-2, into yokuqala udokotela wakho akweluleka ngayo ukuthi wenze ukunciphisa umzimba.

(Empeleni, ngicabanga ukuthi odokotela bahlelwe ukuthi bathi "ukunciphisa isisindo" kuwo wonke umuntu, noma ngabe unesifo sikashukela noma cha!)

Ngemuva kokutholakala kwami ​​ngo-1999, ngangifuna ukwehlisa amakhilogremu ambalwa kodwa ngangingaqiniseki ukuthi ngizoqala ngaphi. Ngihlangane nomfundisi wesifo sikashukela oqinisekisiwe (i-CDE) futhi ngafunda indlela yokudla. Ngiphathe incwajana yokubhala encane ngabhala phansi konke engikufaka emlonyeni wami. Ngaqala ukupheka kakhulu futhi ngadla ngaphandle. Ngifunde ngokulawulwa kwengxenye.

Zingakapheli izinyanga eziyisishiyagalolunye, ngehla ngamakhilogremu angu-30. Kuyo yonke le minyaka, ngilahle cishe ezinye eziyi-15. Kimina, ukwehlisa isisindo kube mayelana nokuzifundisa nokunaka.

Inselele 2: Shintsha indlela odla ngayo

Empilweni yami, kuneminyaka "BD" (ngaphambi kwesifo sikashukela) kanye neminyaka "AD" (ngemuva kwesifo sikashukela).

Kimina, usuku lokudla olujwayelekile lwe-BD kwakungamabhisikidi nesosoji yesidlo sasekuseni, isangweji lengulube yengulube namazambane amazambane esidlo sasemini, isikhwama se-M & Ms esine-Coke yokudla okulula, nenkukhu namadombolo ngemiqulu yemvubelo yesidlo sakusihlwa.

IDessert yanikezwa njalo ekudleni. Futhi ngiphuze itiye elimnandi. Iningi netiyi elimnandi. (Qagela ukuthi ngakhulela kuphi!)

Eminyakeni ye-AD, ngiphila nohlobo lwami lwesibili lokuxilongwa, ngafunda ngamafutha agcwele. Ngifunde ngemifino engeyona eyisitashi. Ngifunde nge-fiber. Ngafunda ngamaprotheni anciphile. Ngifunde ukuthi yini i-carbs enginikeze umgqomo omkhulu kunayo yonke wokudla okunempilo futhi okungaba ngcono ukukugwema.

Ukudla kwami ​​kwavela kancane kancane. Usuku lokudla olujwayelekile manje ama-cottage cheese pancake anama-blueberries nama-alimondi ashelelisiwe ngesidlo sasekuseni, isilo semifino nesaladi lesidlo sasemini, kanye ne-chicken stir-fry ne-broccoli, bok choy, kanye ne-izaqathe esidlweni sakusihlwa.

I-dessert ngokuvamile iyizithelo noma isikwele soshokholethi omnyama nama-walnuts ambalwa. Futhi ngiphuza amanzi. Amanzi amaningi. Uma ngikwazi ukushintsha indlela engidla ngayo ngokuphawulekayo, noma ngubani angakwazi.

Inselele 3: Ukuzivocavoca umzimba ngokwengeziwe

Abantu bavame ukungibuza ukuthi ngikwazi kanjani ukunciphisa isisindo futhi ngigcine. Ngifundile ukuthi ukusika amakhalori - ngamanye amagama, ukushintsha indlela odla ngayo - kukusiza wehlise isisindo, kuyilapho ukuzivocavoca njalo kukusiza ukuthi ukugcine. Lokho impela kube yiqiniso kimi.

Ngabe ngezikhathi ezithile ngiwa enqoleni yokuzivocavoca? Kunjalo. Kepha angizishayi ngalutho ngakho, futhi ngiyabuya.

Ngangizitshela ukuthi anginaso isikhathi sokuzivocavoca umzimba. Lapho sengifunde ukwenza imfanelo ingxenye ejwayelekile yempilo yami, ngathola ukuthi empeleni ngisebenza kakhulu ngoba nginesimo esingcono namandla athe xaxa. Ngibuye ngilale kangcono. Kokubili ukuzivocavoca nokulala ngokwanele kubalulekile kimi ukuphatha isifo sikashukela ngempumelelo.

Inselele 4: Lawula ukucindezeleka

Ukuba nohlobo 2 sikashukela kuyacindezela. Futhi ukucindezeleka kungakhuphula amazinga kashukela egazini. Kungumjikelezo ononya.

Ngaphezu kwalokho, bengilokhu ngiphuphuma ngokweqile, ngakho-ke ngithatha okungaphezu kwalokho obekufanele ngikwenze bese ngiyakhungatheka. Lapho sengiqalile ukwenza ezinye izinguquko empilweni yami, ngazibuza ukuthi ngingakwazi yini ukuphatha ukucindezeleka kangcono futhi. Ngizamile izinto ezimbalwa, kepha okungisebenzele kahle kakhulu yi-yoga.

Ukwenza kwami ​​i-yoga kuthuthukise amandla ami nokulinganisela, impela, kodwa futhi kungifundise ukuba sesikhathini samanje esikhundleni sokukhathazeka ngokudlule noma ngokuzayo. Angikwazi ukukutshela ukuthi kukangaki ngisesimweni esicindezelayo (sawubona, ithrafikhi!) Kuthi kusenjalo ngizwe uthisha wami we-yoga ebuza, "Ngubani i-breathin '?"

Angikwazi ukusho ukuthi angiphinde ngizizwe ngicindezelekile, kepha ngingasho ukuthi uma ngikwenza, ukuphefumula okuncane kwenza kube ngcono.

Inselele yesi-5: Funa ukwesekwa

Ngingumuntu ozimele kakhulu, ngakho-ke angivamile ukucela usizo. Noma kunikezwa usizo, nginenkinga yokuluvuma (vele ubuze umyeni wami).

Eminyakeni eminingana edlule, udaba olumayelana nebhulogi yami, i-Diabetic Foodie, lwavela ephephandabeni lendawo, futhi othile ovela eqenjini elixhasa isifo sikashukela wangimemela emhlanganweni. Kwakumnandi ukuhlala nabanye abantu ababeqonda ukuthi kunjani ukuphila nesifo sikashukela - bavele “bakuthola.”

Ngeshwa, ngathutha futhi kwadingeka ngishiye iqembu. Ngokushesha ngemuva kwalokho, ngahlangana no-Anna Norton, isikhulu esiphezulu se-DiabetesSisters, sakhuluma ngokubaluleka kwemiphakathi yokusekela ontanga nokuthi ngilikhumbule kangakanani iqembu lami. Manje, eminyakeni embalwa kamuva, ngihola ama-meetups amabili eDiabetesSisters eRichmond, eVirginia.

Uma ungekho eqenjini lokusekela, ngincoma kakhulu ukuthi uthole elilodwa. Funda ukucela usizo.

Ukuthatha

Kokuhlangenwe nakho kwami, uhlobo lwesifo sikashukela se-2 siletha izinselelo nsuku zonke. Udinga ukunaka indlela odla ngayo, uvivinye umzimba ngokwengeziwe nokulala kangcono, futhi uphathe ukucindezeleka. Ungase ufune nokunciphisa isisindo esithile. Ukuthola ukwesekwa kuzosiza. Uma ngikwazi ukuhlangabezana nalezi zinselelo, nawe ungakwazi.

UShelby Kinnaird, umbhali wencwadi ethi The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter Guide for Diabetes, ushicilela izindlela zokupheka namathiphu kubantu abafuna ukudla okunempilo eDiabetic Foodie, iwebhusayithi evame ukugxivizwa ngelebuli “yesifo sikashukela esiphezulu”. UShelby ungummeli onothando wesifo sikashukela othanda ukuzwakala izwi lakhe eWashington, DC futhi uhola amaqembu amabili asekela iDiabetesSisters eRichmond, eVirginia. Uphathe ngempumelelo uhlobo lwakhe lwesifo sikashukela kusukela ngo-1999.