Ingcindezi: Isithinta Kanjani Isifo Sikashukela nokuthi Ungasinciphisa Kanjani

-Delile

• Izinhlobo ezahlukene zokucindezeleka zingasithinta kanjani isifo sakho sikashukela?
• Ungabona kanjani ukuthi ukucindezeleka kwengqondo kuthinta amazinga wakho we-glucose?
• Ziyini izimpawu zokuxineka?
• Ungawanciphisa kanjani amazinga akho oxinzelelo
• Ukunciphisa ukucindezeleka kwengqondo
• Ukunciphisa ukucindezeleka ngokomzwelo
• Ukunciphisa ukucindezeleka komzimba
• Ukunciphisa ukucindezeleka komndeni
• Ukunciphisa ukucindezeleka komsebenzi
• Ungabhekana kanjani nengcindezi ehlobene nesifo sikashukela
• Amaqembu okusekela aku-inthanethi
• Amaqembu okuxhaswa ngabantu
• Ukwelashwa
• Ongakwenza manje

Ukucindezeleka nesifo sikashukela

Ukuphathwa kwesifo sikashukela kuyindlela yokuphila impilo yonke. Lokhu kungangeza ukucindezeleka empilweni yakho yansuku zonke. Ukucindezeleka kungaba yisithiyo esikhulu ekulawuleni i-glucose ngempumelelo. Ama-hormone okucindezela emzimbeni wakho angathinta ngqo amazinga e-glucose. Uma uhlangabezana nokucindezeleka noma uzizwa usongelwa, umzimba wakho uyaphendula. Lokhu kubizwa ngokuthi yimpi yokulwa noma yendiza. Le mpendulo inyusa amazinga akho e-hormone futhi ibangele ukuthi amaseli akho ezinzwa aqhume.

Phakathi nale mpendulo, umzimba wakho ukhipha i-adrenaline ne-cortisol egazini lakho futhi amazinga akho okuphefumula ayenyuka. Umzimba wakho uqondisa igazi emisipheni nasemilenzeni, okukuvumela ukuthi ulwe nalesi simo. Umzimba wakho kungenzeka ungakwazi ukucubungula i-glucose ekhishwe amaseli wakho wokudubula uma unesifo sikashukela. Uma ungeke ukwazi ukuguqula i-glucose ibe ngamandla, iyakha egazini. Lokhu kubangela ukuthi amazinga eglucose egazi akho akhuphuke.

Ukucindezeleka okuvamile okuvela ezinkingeni zesikhathi eside nge-glucose yegazi nakho kungakucindezela phansi ngokomzimba nangokomzimba. Lokhu kungenza kube nzima ukuphatha isifo sikashukela.

Izinhlobo ezahlukene zokucindezeleka zingasithinta kanjani isifo sakho sikashukela?

Ukucindezeleka kungathinta abantu ngokuhlukile. Uhlobo lwengcindezi obhekana nalo lungaba nomthelela ekuphenduleni komzimba wakho.

Lapho abantu abanesifo sikashukela sohlobo lwe-2 bengaphansi kwengcindezi yengqondo, ngokuvamile bathola ukwanda kwamazinga eglucose egazini labo. Abantu abanesifo sikashukela sohlobo 1 bangaba nempendulo ehlukahlukene. Lokhu kusho ukuthi bangathola ukwanda noma ukwehla kwamazinga eglucose egazini labo.

Uma unengcindezi emzimbeni, ushukela wegazi lakho nawo ungakhuphuka. Lokhu kungenzeka uma ugula noma ulimele. Lokhu kungathinta abantu abanesifo sikashukela sohlobo 1 noma sohlobo 2.

Ungabona kanjani ukuthi ukucindezeleka kwengqondo kuthinta amazinga wakho we-glucose?

Ukugcina ithrekhi yolwazi olwengeziwe, njengosuku nokuthi ubukwenza ini ngesikhathi ucindezelekile, kungakusiza ukuthi unqume izimbangela ezithile. Isibonelo, ingabe ucindezeleke kakhulu ngoMsombuluko ekuseni? Uma kunjalo, manje uyazi ukuthatha izinyathelo ezikhethekile ngoMsombuluko ekuseni ukwehlisa ingcindezi yakho nokugcina i-glucose yakho ihlanzekile.

Ungathola ukuthi ngabe lokhu kuyenzeka kuwe ngokuthwebula amazinga akho okuxineka noshukela. Uma uzizwa unengcindezi, linganisa izinga lakho lokucindezeleka kwengqondo esikalini esisuka ku-1 kuye ku-10. Ishumi limele izinga eliphezulu lokucindezeleka. Bhala le nombolo phansi.

Ngemuva kokukala ukucindezeleka kwakho, kufanele uhlole amazinga akho kashukela. Qhubeka wenze lokhu kumaviki ambalwa alandelayo. Kungakabiphi, ungabona iphethini ivela. Uma uqaphela ukuthi i-glucose yakho iphakeme njalo, kungenzeka ukuthi ukucindezeleka kwengqondo kukuphazamise kabi ushukela wegazi.

Ziyini izimpawu zokuxineka?

Kwesinye isikhathi, izimpawu zokuxineka zicashile futhi kungenzeka ungaziboni. Ukucindezeleka kungayilimaza impilo yakho engokwengqondo nengokomzwelo, futhi kungathinta nempilo yakho engokomzimba. Ukubona izimpawu kungakusiza ukuthi ubone ukucindezeleka futhi uthathe izinyathelo zokukulawula.

Uma ucindezelekile, ungahlangabezana:

• ikhanda
• ubuhlungu bemisipha noma ukungezwani
• ukulala kakhulu noma okuncane kakhulu
• imizwa ejwayelekile yokugula
• ukukhathala

Uma ucindezelekile, ungazizwa:

• kungakhuthazwa
• ukucasuka
• ecindezelekile
• ukuphumula
• ukukhathazeka

Kuvamile nokuthi abantu abacindezelekile baziphathe ngendlela engahle iphume ebuntwini. Lokhu kufaka:

• ukuhoxa kubangani nomndeni
• ukudla kakhulu noma okuncane kakhulu
• enza ngokufutheka
• ukuphuza utshwala ngokweqile
• usebenzisa ugwayi

Ungawanciphisa kanjani amazinga akho oxinzelelo

Kungenzeka ukunciphisa noma ukunciphisa izingcindezi empilweni yakho. Nazi izinto ezimbalwa ongazenza ukuphatha imiphumela yezinhlobo ezahlukahlukene zokuxineka.

Ukunciphisa ukucindezeleka kwengqondo

Ukuzindla kungasiza ukususa imicabango engemihle futhi kuvumele ingqondo yakho ukuthi ikhululeke. Cabanga ukuqala njalo ekuseni ngokuzindla kwemizuzu engu-15. Lokhu kuzosetha ithoni usuku lwakho lonke.

Hlala esihlalweni izinyawo zakho zitshalwe zaqina phansi namehlo akho evaliwe. Yisho imantra enengqondo kuwe, enjengokuthi "Ngizoba nosuku oluhle" noma "Ngizizwa nginokuthula nomhlaba." Cindezela noma imiphi eminye imicabango uma ingena ekhanda lakho, bese uzivumela ukuba ubekhona okwamanje.

Ukunciphisa ukucindezeleka ngokomzwelo

Uma uzithola usesimweni esingokomzwelo esingafuneki, thatha imizuzu emihlanu ukuba wedwa. Zisuse endaweni yakho yamanje. Thola indawo ethule ukugxila ekuphefumuleni kwakho.

Beka isandla sakho esiswini sakho, usizwe sikhuphuka futhi siwe. Adonse umoya ophefumulayo, bese awukhiphe kancane futhi ngokuzwakalayo. Lokhu kuzokwehlisa ukushaya kwenhliziyo yakho, futhi kukusize ekubuyisele esimeni somzwelo esizinzile. Lesi senzo sokugxila kuwe singathuthukisa indlela obhekana ngayo nanoma yini edala ukucindezeleka.

Ukunciphisa ukucindezeleka komzimba

Ukungeza i-yoga enkambisweni yakho yansuku zonke kungahlinzeka ngokuzivocavoca umzimba nokuzindla ngasikhathi sinye. Ukuzijwayeza i-yoga kunganciphisa nomfutho wegazi lakho. Noma ngabe yi-yoga noma olunye uhlobo lokuzivocavoca, kufanele uhlose imizuzu engama-30 yokuzivocavoca kwenhliziyo ngosuku. Ungenza ukuzivocavoca imizuzu eyi-10 lapho uvuka, imizuzu eyi-10 ntambama, nemizuzu eyi-10 ngaphambi kokulala.

Ukunciphisa ukucindezeleka komndeni

Uma uzizwa ukhungathekile ngezibopho zomndeni, khumbula ukuthi kulungile ukuthi cha. Umndeni wakho uzoqonda uma ungeke ufinyelele kuyo yonke imicimbi. Uma ukucindezeleka kwakho kubangelwa ukungawuboni umndeni wakho kaningi ngendlela ongathanda ngayo, cabanga ngokuba nobusuku obumnandi bomndeni masonto onke noma ngeviki. Ungadlala imidlalo yebhodi noma ubambe iqhaza emisebenzini yangaphandle. Lokhu kungabandakanya ukuhamba izintaba, ukubhukuda, noma ukubhalisela ukuzijabulisa ndawonye.

Ukunciphisa ukucindezeleka komsebenzi

Izinkinga zokucindezeleka emsebenzini zingabuya ekhaya nawe. Khuluma nomphathi wakho uma unenkinga emsebenzini. Kungaba nezinketho zokunciphisa noma zokuxazulula noma yiziphi izingqinamba onazo.

Uma lokho kungasizi, ungahle uthande ukucabanga ngokudlulisela kumnyango ohlukile noma uthole umsebenzi omusha ngokuphelele. Yize amazinga okucindezeleka ekhuphuka lapho ufuna umsebenzi omusha, ungawuthola uhlaziya ngesikhundla esihlukile esifanele amakhono akho nobuntu bakho.

Ungabhekana kanjani nengcindezi ehlobene nesifo sikashukela

Uma uzizwa ucindezelekile ngesimo sakho, yazi ukuthi awuwedwa. Ungaxhuma nabantu abaku-inthanethi noma emphakathini wakho ubumbano nokusekelwa.

Amaqembu okusekela aku-inthanethi

Uma ungumsebenzisi we-Facebook, cabanga ukuthanda leli qembu lokusekelwa yisifo sikashukela elinikeza amathiphu awusizo nomphakathi onamandla wokukusiza ubhekane nakho. I-Diabetic Connect futhi iyinsiza eku-inthanethi ezinikele ekwenzeni ngcono ikhwalithi yempilo yakho. Inikeza izindatshana, izindlela zokupheka, namavidiyo afundisayo.

Amaqembu okuxhaswa ngabantu

Kwabesifazane abanesifo sikashukela, odadewabo abanesifo sikashukela banikela ngama-meetups ezweni lonke. Leli qembu liqale eNyakatho Carolina futhi lanwetshwa ngenxa yokuthandwa. Manje banikela ngamaqembu angawabantu ezweni lonke. Le mihlangano engahlelekile ibanjwa ebusuku phakathi kweviki futhi imvamisa ihlala ihora elilodwa noma amabili.

I-Defeat Diabetes Foundation inikeza uhlu lwamaqembu asekela ontanga kuzo zonke izifunda ezingama-50 nakuSifunda saseColumbia. Usesha umkhombandlela bese uthumela uhlu lwakho. I-American Diabetes Association futhi inikezela ngamahhovisi asendaweni agxile kwezemfundo nasekufinyeleleni emphakathini.

Ukwelashwa

Ungazizwa ukhululeke ngokwengeziwe ukukhuluma nochwepheshe mayelana nengcindezi yakho. Umelaphi angahlinzeka ngezindlela zokubhekana nezimo ezihambelana nesimo sakho futhi akunikeze indawo ephephile yokukhuluma. Bangaphinde banikeze iseluleko sezokwelapha amaqembu e-inthanethi noma e-person-person asikwazi ukukunikeza.

Ongakwenza manje

Yize isifo sikashukela singethula izinselelo ezahlukahlukene, kungenzeka ukusilawula ngempumelelo futhi siholele impilo enenjabulo, enempilo. Ungakwenza lokhu ngokungeza izikhathi ezimfushane, zokuzindla noma ukuzivocavoca okuncane enkambisweni yakho yansuku zonke. Ungabheka futhi emaqenjini okusekela futhi uthole eyodwa evumelana kangcono nezidingo zakho zobuntu nezindlela zokuphila. Ukuzikhandla kungasiza ekunciphiseni izingxabano empilweni yakho.