Inselele Yezinsuku Ezi-7 Yezempilo Yenhliziyo

-Delile

• Kungani kufanele ucabangele le nselele
• Usuku 1: Hambisa
• Usuku 2: Isinyathelo esikalini
• Usuku 3: Yidla impilo yenhliziyo
• Usuku 4: Kick umkhuba kagwayi
• Usuku 5: Bhekana nokucindezeleka ngezindlela ezizuzisayo
• Usuku 6: Beka phambili amahora akho okulala
• Usuku 7: Landelela izinombolo zakho zezempilo
• Ukudla okudlela endlini

Ukukhetha kwakho indlela ophila ngayo kuthinta isifo sakho sikashukela

Njengomuntu ophila nohlobo lwesifo sikashukela sohlobo lwe-2, cishe uyakwazi ukubaluleka kokuhlola njalo i-glucose yegazi lakho, noma ushukela wegazi, amazinga akho. Kufanele futhi ube namathuluzi wokukusiza ukuthi uwulawule, kufaka phakathi imishanguzo, i-insulin, nezinketho zokuphila.

Kepha ongase ungakuqapheli ukubaluleka kokuqapha ngokucophelela ezinye izilinganiso ezintathu zezempilo: umfutho wegazi, isisindo, ne-cholesterol yakho.

Ukukhetha indlela yokuphila kuyisici esikhulu ekuthuthukiseni impilo yenhliziyo yakho nokunciphisa ingozi yesifo senhliziyo. Lokhu kukhetha kungukuzibophezela, hhayi umsebenzi wesikhathi esisodwa.

Le nselelo Yezinsuku Ezi-7 Yezempilo Yenhliziyo, enamathiphu asekelwa ochwepheshe, yakhelwe ukubhekana nokukhathazeka okuqondile kwabantu abaphila nesifo sikashukela sohlobo 2. Le migomo nokukhetha kungasebenza kunoma ngubani ofuna ukuphila impilo enempilo.

Ezinsukwini eziyisikhombisa ezilandelayo, uzofunda ngokubaluleka kwe:

• ukuzivocavoca njalo
• ukudla ukudla okunempilo kwenhliziyo
• ukulawula ukucindezeleka
• ukulala ngokwanele
• kunciphisa ukuphuza utshwala

Inhloso yale nselelo yezinsuku eziyisikhombisa ukwethula izinqumo ezintsha, ezinempilo zokuphila esimisweni sakho esingakhela phezu kwesifundo sosuku lwangaphambilini. Umphumela wokuqoqwa uzoba nethonya elinamandla empilweni yakho yenhliziyo, engozini yesifo senhliziyo yakho, nokuphila kwakho isikhathi eside.

Okokuqala, ake sibheke ukuthi kungani le nselele ibaluleke kangaka kubantu abaphila nohlobo 2 lwesifo sikashukela.

Kungani kufanele ucabangele le nselele

Abantu abaphila nesifo sikashukela kungenzeka babe nesifo senhliziyo, bese besithuthukisa besebancane, kunabantu abangenaso lesi sifo. Ukwengeza, ingozi yokuhlaselwa yisifo senhliziyo noma isifo sohlangothi iphakeme kulabo abanesifo sikashukela kunabantu abangenaso.

"Isifo senhliziyo siyimbangela eyinhloko yokufa kwabantu abanesifo sikashukela, kokubili uhlobo 1 nohlobo 2," kusho uMarina Basina, MD, isazi se-endocrinologist kanye noprofesa wezokwelapha e-Stanford University School of Medicine. “Iziguli ezinohlobo lwesi-2 ikakhulukazi zingaqala ukuba nesifo senhliziyo neminyaka ngaphambi kokuba zitholwe sinesifo sikashukela ngoba zingase zibe nesifo sikashukela esesivele sinaso ngaphambi kokuba zitholwe.”

Uma unesifo sikashukela, ungasebenzela ukuvikela impilo yenhliziyo yakho ngendlela ophatha ngayo izinombolo zakho zoshukela egazini. Ukulawula ukucindezela kwegazi lakho, kanye nezinga le-cholesterol yakho, kungakusiza ukunciphisa izinto ezinobungozi ezifaka isifo senhliziyo. Kunganciphisa futhi ukulimala kwemithambo yegazi nezinzwa zakho.

"Qala kusenesikhathi ukuze uvikele isifo senhliziyo," kusho uDkt Basina. “Njengoba sazi kusuka ekuhlolweni okukhulu kwenhliziyo nemithambo yegazi esifo sikashukela, uma siqala kusenesikhathi ngokwanele ukuze sithuthukise zonke izinto ezinobungozi benhliziyo - akuzona nje izilawuli zesifo sikashukela, kodwa futhi nomfutho wegazi ophakeme, i-cholesterol ephezulu, izici zokuphila, ukubhema - lapho-ke ukuvimbela isifo senhliziyo nemithambo yegazi. ”

Noma kunjalo, noma ngabe uneminyaka emingaki noma ukuthi uphile isikhathi eside kangakanani nohlobo lwesifo sikashukela sohlobo lwe-2, ungaqala endleleni eya empilweni enempilo namuhla. Qala ngosuku lokuqala lwale nselele ngezansi.

Usuku 1: Hambisa

Hamba imizuzu engama-30.

Ukuzivocavoca umzimba kungenye yezisekelo zendlela yokuphila enempilo, noma ngabe unesifo sikashukela noma cha. Uma une-prediabetes, ukuvivinya umzimba njalo kungasiza ukuzinzisa futhi kwehlise ukuqala kohlobo lwesifo sikashukela sohlobo 2. Ukuzivocavoca nakho kunganciphisa ukuqhubeka kokulimala emithanjeni yegazi nohlelo lwakho lwezinhliziyo.

Ukuvivinya umzimba, kusho uDkt. Basina, kuyaqoqeka. Ukuhamba kancane kokuhamba usuku lonke kungasiza njengokuzivocavoca okuqhubekayo. “Noma yiluphi uhlobo lokuzivocavoca lungcono kunalutho. Ngisho nokuhlanganisa imizuzu emihlanu kuya kweyishumi kungasiza, ”kusho uDkt Basina. I-American Heart Association incoma imizuzu engama-30 yokuvivinya umzimba ngokulingene okungenani izinsuku ezi-5 ngesonto.

Izici ezimbalwa zokuqina okufanele uzikhumbule:

• Khuphula izinga lokushaya kwenhliziyo yakho. "Awufuni ukuhamba kancane kakhulu," kusho uDkt Basina. Udinga ukuthatha ijubane ukuze inhliziyo yakho yenze, futhi. Kepha, uma uphefumula kanzima kangangokuba awukwazi ukuba nengxoxo emfushane nomuntu oseduze kwakho, ungahle uzicindezele kakhulu.
• Setha umgomo wesinyathelo. Ama-Pedometer noma ama-tracker wokuqina komzimba ashibhile futhi kulula ukunamathisela kuwo futhi uwagqoke. Bangakunika umbono wokuthi uhamba kangakanani ukuze ukwazi ukuzibekela imigomo usuku ngalunye. Hlela ukufika kuzitebhisi ezingama-5 000 ekuqaleni, bese uzigoqa kuze kufike ku-10,000.
• Ungakhohlwa ukuqeqesha isitimela. Ukuzivocavoca umzimba akuyona yonke into ephathelene ne-cardio. Ukuqeqeshwa kwemisipha kungakunika amandla amaningi, kuthuthukise ukuthathwa koshukela komzimba wakho, futhi kukhulise nokusebenza kwe-cardio yakho, futhi.

Usuku 2: Isinyathelo esikalini

Kala wena.

"Ukukhuluphala ngokweqile kwandisa ingozi yesifo senhliziyo," kusho uDkt Basina. "Isisindo eseqile siholela ezimeni ezandisa amathuba esifo senhliziyo - umfutho wegazi ophakeme, i-cholesterol ephezulu, nokuwohloka kokulawulwa kwesifo sikashukela."

Izici ezimbalwa okufanele uzikhumbule:

• Hlola isisindo sakho njalo. Inani elilinganiselwe kanye ngesonto, kusho uDkt Basina. Kwezinye izimo, udokotela wakho angakucela ukuthi uhlole isisindo sakho njalo.
• Inkomba yomzimba wakho (BMI) iyisiqondisi. I-BMI ephezulu ineza izingozi zezempilo futhi yenze kube nobungozi besifo senhliziyo. Ukwazi okwakho kungakusiza ukuthi uhlele isu lokwehlisa. okwakho ukubona ukuthi uwela kusiphi isigaba. I-BMI enempilo ingama-20 kuye kwangama-25.
• Ukulahleka okuncane kukhulu. Uzoqala ukubona ukuthuthuka noma ngabe usulahlekelwe amakhilogremu ambalwa. "Ukwehla kwesisindo ngamaphesenti ama-3 kuye kwayi-5 kungasiza ukunciphisa i-cholesterol noma i-triglycerides, kanye noshukela wegazi," kusho uDkt Basina.

Usuku 3: Yidla impilo yenhliziyo

Hlela isonto lokudla okunempilo yenhliziyo bese uyothenga.

Ngenkathi abacwaningi bengakwazanga ukunquma ngokudla okukodwa okuyindlela engcono kakhulu enempilo yenhliziyo kubantu abanesifo sikashukela, uDkt.UBasina uthi bathole ama-takeaways abalulekile asebenza ebhodini lonke.

Ukudla okufanele ukukhawulele:

• Amafutha anelisiwe. Lokhu kufaka phakathi ubisi, inyama ebomvu, namafutha ezilwane.
• Amafutha we-Artificial. Izibonelo imajarini, izimpahla ezibhakiwe ezisetshenzisiwe, nokudla okuthosiwe.
• Utshwala. Inani elincane lotshwala lilungile, kepha konke kulinganiselwe, kusho uDkt Basina. Utshwala bungaba nama-calories amaningi futhi bunikele ekudleni okuphelele kwekhalori.

Ukudla ongakuthola:

• Ukudla okunamafutha amancane, okune-fiber eningi. Lokhu kufaka okusanhlamvu okuphelele, imifino, nemifino eluhlaza.
• Izithelo nemifino. "Izithelo zinoshukela ophakeme impela," kusho uDkt Basina, kepha usengadla izisetshenziswa eziningana usuku ngalunye.
• Inhlanzi. Hlela izinhlinzeko ezimbili ngeviki. Izinketho zakho ezinhle kakhulu zifaka i-salmon, i-tuna, ne-trout.
• Amafutha angagcotshisiwe. Izibonelo zifaka ukwatapheya, uwoyela womnqumo, amantongomane, ubusika, imbewu kanye namafutha ezinhlanzi.

Uma udinga indlela yokudla ehlelekile ukuze ukwazi ukuphendula, uDkt Basina uthi ukudla kwaseMedithera kanye nezindlela zokudla ezimisa ukumelana nomfutho wegazi ophezulu (DASH) kuyizibonelo ezimbili ezinhle zokudla okuhlangabezana nalezi zinhloso eziningi. Ukudla kwaseMedithera kugxila kakhulu ekudleni okutshalwe ezitshalweni, kanti ukudla kwe-DASH kusiza ekulawuleni ingxenye nasekunciphiseni ukudla kwe-sodium.

Usuku 4: Kick umkhuba kagwayi

Uma ubhema, yenza uhlelo lokuyeka.

"Ukuyeka ukubhema kwehlisa ingozi yokuhlaselwa yisifo senhliziyo, isifo sohlangothi, isifo semizwa, isifo sezinso, isifo samehlo, nokunqunywa," kusho uDkt Basina.

Awudingi ukubhema iphakethe ngosuku ukuze ubone ubungozi, uyanezela. Ngisho nokubhema emphakathini ezindaweni zokucima ukoma nasezitolo zokudlela kungakhuphula ubungozi besifo senhliziyo.

Izeluleko ezibalulekile zokuyeka ukubhema:

• Thola usizo. Khuluma nodokotela wakho mayelana nokwelashwa okungenzeka, kufaka phakathi imishanguzo kadokotela, engakusiza uyeke.
• Akulula ngaso sonke isikhathi. "Kunzima impela ukuyeka ukubhema kubantu abaningi, "kusho uDkt Basina. Kepha lokho akusho ukuthi akufanele uzame. Uthi into engcono kakhulu ongayenza ukwenza uhlelo nokuthuthukisa uhlelo lokusekelwa ukuze likukhuthaze futhi likugqugquzele.
• Zama, zama futhi. Ucwaningo olulodwa lwathola ukuthi umuntu obhemayo ojwayelekile uzama ukuyeka ukubhema izikhathi ezingaphezu kwezingama-30 ngaphambi kokuba aphumelele. Ngempela, iCenters for Disease Control and Prevention (CDC) ithi ngabantu abadala ababhemayo babika ukuthi bafuna ukuyeka ngokuphelele. Abangaphezu kwesigamu bazamile ukuyeka okungenani kanye.

Umzimba wakho uzokusiza ukuthi ululame eminyakeni eminingi yomonakalo owenziwe intuthu, kusho uDkt Basina. Eqinisweni, kungakapheli unyaka, ingozi yokuba nesifo senhliziyo iyehla kumuntu obhemayo. Eminyakeni eyishumi nanhlanu emva kokuyeka ukubhema, ingozi yakho.

Usuku 5: Bhekana nokucindezeleka ngezindlela ezizuzisayo

Thola umsebenzi okuyekelelayo futhi uwenze.

"Uma sicindezelekile, sikhiqiza ama-hormone okuxineka acinanisa imithambo yegazi, ngakho-ke kumuntu obesenomfutho wegazi ophakeme ongalawulwa kahle, ungakhuphula umfutho wegazi ube sezingeni eliyingozi," kusho uDkt Basina.

Ingcindezi ayikwazi kuphela ukukhulisa ushukela wegazi nomfutho wegazi, kodwa futhi kungakhuphula ukuvuvukala futhi kwandise namathuba akho okuhlaselwa yisifo senhliziyo noma isifo sohlangothi.

Ukwehlisa ingcindezi yakho, ungaqala ukudla ngokweqile, ukubhema, ukuphuza noma ukucasukela abanye. Kepha lezi akuzona izindlela ezinempilo ongazithatha ukugcina impilo yakho yomzimba noma impilo yakho yengqondo.

Esikhundleni salokho, uDkt Basina uncoma ukuthi uqhamuke nelinye isu lokulawulwa kwengcindezi.

Eminye imisebenzi yokwehlisa ukucindezela ongazama ukuyifaka:

• ukuzivocavoca umzimba
• ingadi
• ukuphefumula okujulile
• ukwenza i-yoga
• ukuhambahamba
• ukuzindla
• ulalele umculo wakho owuthandayo
• usebenza ngephrojekthi oyithokozelayo
• ukuhlanza
• journaling
• izinto zokuzilibazisa

Usuku 6: Beka phambili amahora akho okulala

Tuck in early ukuze uthole amahora ayisikhombisa kuya kwayisishiyagalolunye okulala.

Ukulala kungabonakala kunzima uma unezikhathi zokugcina, izingane ezisebenzayo, nokuhamba isikhathi eside. Kepha kungaba enye yezindlela ezinhle kakhulu zokuthuthukisa impilo yenhliziyo yakho.

“Sibona ngaso sonke isikhathi ukuthi uma umuntu engalali kahle ebusuku, kujwayele ukukhuphula umfutho wegazi noshukela wegazi. Bavame ukudla ama-calories amaningi futhi bakhuluphale ngokuncisha ubuthongo, futhi, ”usho kanje.

Nazi ezinye izindlela zokufeza inhlanzeko yokulala enempilo:

• Setha uhlelo. Nquma ngohlelo oluhlangabezana kahle kakhulu nezidingo zakho nomndeni wakho futhi okukuvumela ukuthi ube namahora ayisikhombisa kuya kwayisishiyagalolunye okulala. Namathela kuyo ngangokunokwenzeka, ngisho nangezimpelasonto nalapho usohambweni.
• Dala inqubo. UDkt Basina usikisela ukuthola umsebenzi ozokusiza ushaywe umoya ngaphambi kokulala. Uthi: “Funda amakhasi ambalwa noma uthathe uhambo lokuhambahamba ngaphambi kokulala, noma uphuze itiye eliyikhambi ngaphambi kokulala. Ukhiye uqhamuka nenqubo umzimba ozwa ukuthi izothanda ukuthi yisikhathi sami sokulala. ”
• Bonana nodokotela wakho. Uma uthola ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye kodwa ungazizwa uqabulekile, letha lokhu kudokotela wakho ekuqokweni kwakho okulandelayo. Ungaba nesimo sezempilo esithinta ikhwalithi yakho yokulala.

Usuku 7: Landelela izinombolo zakho zezempilo

Qala idayari yezempilo.

Kungenzeka ukuthi usuvele ulandelela izinombolo zakho ze-glucose yegazi nsuku zonke noma izikhathi eziningana ngosuku. Leyo yingxenye ebalulekile yokunakekelwa kwakho. Kepha manje, kungaba yisikhathi sokuqala ukulandela izinombolo ezintathu ezikutshela ngempilo yenhliziyo yakho: umfutho wegazi, i-hemoglobin A1c, namazinga e-cholesterol.

Cela udokotela wakho ukuthi aphindaphinde izinombolo zakho ukuze ukwazi ukuzibhala phansi lapho ubonana. Futhi, khuluma nabo ngezindlela ongakala ngazo la mazinga ekhaya. Bangancoma ukuqapha umfutho wegazi wasekhaya okulula ukuwusebenzisa futhi ongabizi kahle.

Uma ungazihloli lezi zinombolo njalo, kulula ukuphambuka kuzinhloso zakho eziqondiwe.

"I-Hemoglobin A1c yamaphesenti angu-7 noma ngaphansi iyona nto ebhekiswe kubantu abaningi abanesifo sikashukela," kusho uDkt Basina. Igoli lomfutho wegazi labantu abaningi abanesifo sikashukela, uyanezela, lingaphansi kuka-130/80 mmHg, kepha lingehla kwabanye abantu. Ngokuqondene ne-low-density lipoprotein (LDL), noma i-cholesterol "embi", ilitshe lingaphansi kuka-100 mg / dL kokuningi kepha lingaphansi kuka-70 mg / dL kulabo abanomlando wesifo senhliziyo, isifo sohlangothi, noma isifo semithambo.

Idayari yakho yezempilo ingafaka namanothi wokuthi uzizwa kanjani usuku ngalunye, inani lokuvivinya umzimba okwenzile, nokuthi yikuphi ukudla okudlile. Lokhu kungakusiza ukuthi uzibekele imigomo futhi kukukhombise ukuthi wenze ngcono kangakanani ngokuhamba kwesikhathi.

Ukudla okudlela endlini

Ngemuva kweviki elilodwa lokwenza lezi zinguquko, usuvele usendleleni eya empilweni enempilo nohlobo 2 sikashukela. Khumbula ukuthi lezi zinqumo zidinga ukuzibophezela kwesikhathi eside ukuze ubone ngempela ukuthuthuka empilweni yakho yenhliziyo. Ungadikibali uma uphuthelwa usuku noma ukhohlwa umsebenzi. Ungahlala uzama futhi.