Ukubeka Izinhloso Ezilinganisekayo ngohlobo lwesifo sikashukela soHlobo 2: Amathiphu Alula

-Delile

• Beka izinhloso ezikhuthaza imikhuba enempilo
• Zibekele imigomo engokoqobo neqondile
• Landelela intuthuko yakho
• Sebenza nethimba lakho lezempilo
• Yiba nesihawu kuwe
• Ukuthatha

Ukubuka konke

Ukuphatha uhlobo lwesifo sikashukela sohlobo 2, ungahle weluleke ukuthi wenze izinguquko endleleni ophila ngayo. Udokotela wakho angakuyala ukuthi uhlole amazinga kashukela egazini lakho njalo. Bangase futhi banikeze imithi yomlomo noma ezinye izindlela zokwelapha.

Ungazizwa sengathi kunenombolo enkulu yezinguquko okufanele yenziwe - futhi kulapho ukubeka khona izinhloso kungena khona.

Ukubeka izinhloso ezithile, ezingalinganiswa kungakusiza ukuthi uhlakulele imikhuba enempilo futhi unamathele ohlelweni lwakho lokwelashwa. Funda ukuze ufunde ngamasu ongawasebenzisa ukusetha izinhloso zokwelashwa.

Beka izinhloso ezikhuthaza imikhuba enempilo

Ukugcina ushukela wegazi lakho usendaweni ebekiwe kusiza ekunciphiseni ubungozi bezinkinga ezivela kuhlobo 2 lwesifo sikashukela. Ukwamukela imikhuba enempilo kungakusiza ukuthi ufeze futhi ugcine lelo banga eliqondiwe.

Cabanga ukuthatha isikhathi ucabangisise ngemikhuba yakho yokuphila njengamanje nezinguquko ongazenza ukuphatha isimo sakho.

Isibonelo, ungazuza kulokhu:

• ukulungisa indlela odla ngayo
• ukuvivinya umzimba ngokwengeziwe
• ukuthola ukulala ngokwengeziwe
• ukunciphisa ukucindezeleka
• ukuhlola amazinga kashukela egazini lakho kaningi
• ukuthatha imithi oyinikezwe ngokungaguquguquki

Ngisho nezinguquko ezincane emikhubeni yakho zingenza umehluko omuhle emazingeni kashukela egazini lakho noma empilweni yonke.

Zibekele imigomo engokoqobo neqondile

Uma uzibekela umgomo ongokoqobo, kungenzeka ukuthi uhlangabezane nawo. Leyo mpumelelo ingakugqugquzela ukuthi uzibekele ezinye izinhloso futhi uqhubeke uthuthuke ngokuhamba kwesikhathi.

Kubalulekile futhi nokubeka imigomo ethile. Ukuzibekela imigomo ethile kukusiza wazi ukuthi ufuna ukufeza ini nokuthi usuyifeze nini. Lokhu kungakusiza wenze inqubekela phambili ephathekayo.

Isibonelo, "ukuzivocavoca umzimba ngaphezulu" kungahle kube ngokoqobo, kepha akucaci kakhulu. Umgomo oqondile kungaba ukuthi, “hamba uhhafu wehora kusihlwa, izinsuku ezinhlanu ngesonto ngenyanga elandelayo.”

Ezinye izibonelo zezinhloso ezithile zifaka:

• “Vakashela indawo yokuzivocavoca ngoMsombuluko, ngoLwesithathu nangoMgqibelo wenyanga ezayo”
• “Sika ukudla engikudlayo kwamakhukhi kusuka kathathu kuye kokukodwa ngosuku ezinyangeni ezimbili ezizayo”
• “Ngehlise amakhilogremu ayishumi nanhlanu ezinyangeni ezintathu ezizayo”
• “Zama iresiphi entsha encwadini yami yokupheka yesifo sikashukela masonto onke”
• "Hlola amazinga kashukela egazini lami kabili ngosuku emavikini amabili alandelayo"

Cabanga ngalokho ofuna ukukufeza, yiziphi izinyathelo ozozithatha ukukufeza, nokuthi ufuna ukukufeza nini.

Landelela intuthuko yakho

Cabanga ukusebenzisa iphephabhuku, uhlelo lokusebenza lwe-smartphone, noma amanye amathuluzi ukubhala izinhloso zakho bese ulandele inqubekela phambili yakho ekuhlangabezaneni nazo. Lokhu kungakusiza ukuthi uhlale uphendula ngokuhamba kwesikhathi.

Isibonelo, izinhlelo zokusebenza eziningi ziyatholakala ngokulandela amakhalori nokudla, izikhathi zokujima, noma eminye imisebenzi. Kwezinye izimo, uhlu lokuhlola olulula oluqoshwe esiqandisini sakho lungakusebenzela.

Uma uzithola ulwela ukufeza izinhloso zakho, cabanga ngezingqinamba obukade ubhekene nazo bese ucabanga izindlela zokuzinqoba. Kwezinye izimo, kungadingeka ukuthi ulungise umgomo ukuze ubhekane namaqiniso.

Ngemuva kokufeza umgomo, ungasetha enye ukwakha ngenqubekela phambili osuyenzile.

Sebenza nethimba lakho lezempilo

Ithimba lakho lezokunakekelwa kwempilo lingakusiza ukuthi usethe futhi uhlangabezane nezinhloso zokuphatha uhlobo lwesifo sikashukela sohlobo 2.

Isibonelo, udokotela noma umhlengikazi wakho angakudlulisela kuchwepheshe wezokudla obhalisiwe ukuze wakhe uhlelo lokudla oluhlangabezana nemigomo yakho yokudla okunempilo noma yokwehlisa isisindo. Noma, bangahle bakudlulisele kuchwepheshe wezemvelo ukuze athuthukise uhlelo lokuzivocavoca oluphephile kuwe.

Udokotela wakho noma umhlengikazi angakusiza nokuthi usethe umgomo ofanele kashukela wegazi.

Ukulandela ngomkhondo amazinga kashukela akho ngokuhamba kwesikhathi, bazosebenzisa ukuhlolwa kwe-A1C. Lokhu kuhlolwa kwegazi kukala isilinganiso samazinga kashukela egazini lakho ezinyangeni ezi-3 ezedlule.

Ngokusho kwe-American Diabetes Association, umgomo ofanele we-A1C kubantu abadala abaningi abangakhulelwe ungaphansi kwamaphesenti ayi-7 (53 mmol / mol).

Kepha kwezinye izimo, umhlinzeki wakho wezokunakekelwa kwempilo angakweluleka ukuthi usethe ithagethi eyehle kancane noma ngaphezulu.

Ukusetha umgomo ofanele, bazocabangela isimo sakho samanje nomlando wakho wezokwelapha.

Yiba nesihawu kuwe

Uma ukuthola kunzima ukugcina ushukela wegazi lakho usendaweni ebekiwe noma uhlangabezane nezinye izinhloso zokwelashwa, zama ukungabi lukhuni kuwe.

Uhlobo lwesibili sikashukela yisimo esiyinkimbinkimbi esingashintsha ngokuhamba kwesikhathi, noma ngabe ulandela uhlelo lwakho lokwelashwa olunconyiwe.

Olunye ushintsho lwempilo nezinselelo nakho kungabeka izithiyo ekuhlangabezaneni nezinhloso zakho zokwelashwa.

Uma unenkinga yokufeza izinhloso zakho, yazisa umhlinzeki wakho wezokunakekelwa kwempilo.

Kwezinye izimo, bangancoma ushintsho emikhubeni yakho yokuphila, emithini enqunyiwe, noma kwezinye izingxenye zohlelo lwakho lokwelashwa. Ngokuhamba kwesikhathi, bangenza ushintsho kuzinhloso zakho zoshukela egazini, futhi.

Ukuthatha

Ukubeka imigomo engokoqobo futhi ethize kungakusiza wehlise amazinga kashukela egazini lakho futhi unciphise ubungozi bezinkinga ezivela kuhlobo 2 sikashukela. Ithimba lakho lokunakekelwa kwezempilo lingakusiza ukuthi usethe futhi uphishekele imigomo ehlangabezana nezidingo zakho.

Khuluma nodokotela wakho ukuze ufunde ngezinye zezinhloso ongazibekela zona ukusiza ukuphatha isimo sakho.