Izeluleko Zokuphila Eziyisishiyagalombili Zokusiza Ukubuyisela Esikhathini Isifo Sikashukela Ngokwemvelo

-Delile

• 1. Yidla ukudla “okuhlanzekile”
• 2. Vocavoca umzimba njalo
• 3. Nciphisa isisindo esiningi
• 4. Yeka ukubhema
• 5. Yidla ama-carbs ambalwa
• 6. Lapha i-apnea yokulala
• 7. Phuza amanzi amaningi
• 8. Sebenza nochwepheshe wezokudla
• Ingabe imithi ingasiza uma une-prediabetes?
• Lapho uzobona udokotela wakho
• Okubalulekile

I-Prediabetes yilapho ushukela wegazi lakho uphakeme kunokujwayelekile kepha awuphakeme ngokwanele ukuthi ungatholakala njengohlobo lwesifo sikashukela sohlobo 2.

Imbangela ngqo yama-prediabetes ayaziwa, kepha ihlotshaniswa nokuphikiswa kwe-insulin. Yilapho amaseli akho eyeka ukuphendula i-hormone insulin.

Ama-pancreas akhiqiza i-insulin, evumela ushukela (ushukela) ukungena kumaseli akho. Lapho umzimba wakho ungayisebenzisi kahle i-insulin, ushukela unganqwabelana egazini lakho.

I-Prediabetes ayibangeli zimpawu ngaso sonke isikhathi, yize abanye abantu bethuthuka kube mnyama esikhunjeni emakhwapheni, entanyeni, nasezindololwaneni.

Ukuhlolwa kwegazi okulula kungathola ama-prediabetes. Lokhu kufaka ukuhlolwa kwe-plasma glucose (FPG) yokuzila ukudla. Imiphumela ephakathi kuka-100 no-125 ingakhombisa ama-prediabetes.

Udokotela wakho angasebenzisa nokuhlolwa kwe-A1C, okuhlola ushukela wegazi wakho ezinyangeni ezintathu. Imiphumela yokuhlolwa ephakathi kuka-5.7 no-6.4 wamaphesenti nayo ingakhombisa ama-prediabetes.

Ukuxilongwa kwe-prediabetes, noma kunjalo, akusho ukuthi uzoba nohlobo 2 lwesifo sikashukela. Abanye abantu baye baguqula ngempumelelo ama-prediabetes ngokuguqula indlela abadla ngayo nendlela yabo yokuphila.

1. Yidla ukudla “okuhlanzekile”

Isici esisodwa sengcuphe yama-prediabetes yisidlo esinokudla okuningi okusetshenzisiwe, okunezele amafutha, ama-calories noshukela ngaphandle kokudla okunomsoco. Ukudla okunenyama ebomvu kakhulu kukhulisa ubungozi bakho.

Ukudla ukudla "okuhlanzekile", okuqukethe ukukhetha okunempilo, kungasiza ukubuyisa amazinga ejwayelekile kashukela egazini. Lokhu kungaguqula ama-prediabetes futhi kusize ukuvikela uhlobo lwesifo sikashukela sohlobo 2.

Faka ukudla okunamafutha amancane namakhalori aphansi ekudleni kwakho. Lokhu kufaka phakathi:

• izithelo ezine-carbs eziyinkimbinkimbi
• imifino
• inyama enciphile
• okusanhlamvu okuphelele
• amafutha aphilile, njengekotapeya nenhlanzi

2. Vocavoca umzimba njalo

Ukuntuleka kokuzivocavoca umzimba kungenye ingozi ebangelwa ama-prediabetes.

Ukuzivocavoca umzimba akukuhle nje kuphela emandleni nasempilweni yezengqondo, kunganciphisa noshukela wegazi ngokwandisa ukuzwela kwe-insulin. Lokhu kuvumela amaseli asemzimbeni wakho ukuthi asebenzise i-insulin ngokuyimpumelelo.

Ngokwe-American Diabetes Association (ADA), ukuzivocavoca umzimba kunganciphisa ushukela wegazi kuze kube ngamahora angama-24 ngemuva kokuzivocavoca.

Uma uqala inqubo entsha yokuzivocavoca, qala kancane. Zibandakanye ekusebenzeni komzimba okulula imizuzu eyi-15 noma engama-20, bese kancane kancane wandisa amandla nobude bokuzivocavoca ngemuva kwezinsuku ezimbalwa.

Ngokufanelekile, uzofuna ukuba nemizuzu engama-30 kuye kwangama-60 yokuvivinya umzimba ngokulingene okungenani izinsuku ezi-5 ngeviki. Ukuzivocavoca kungafaka:

• ukuhamba
• ukuhamba ngebhayisikili
• ukugijima
• ukubhukuda
• ukuzivocavoca umzimba
• ukudlala imidlalo

3. Nciphisa isisindo esiningi

Enye inzuzo yendlela ejwayelekile yokuzivocavoca umzimba ukuthi ikusiza ukuthi ukhiphe isisindo esiningi ngokweqile.

Eqinisweni, ukulahlekelwa ngamaphesenti amahlanu kuya kwayishumi amafutha omzimba kungathuthukisa izinga likashukela egazini lakho futhi kusize ukubuyisela emuva ama-prediabetes. Kwabanye abantu, lokhu kungamakhilogremu ayi-10 kuye kwangama-20.

Ukumelana ne-insulin kuyanda lapho unosayizi omkhulu okhalweni, futhi. Lokhu kungama-intshi angama-35 noma ngaphezulu kwabesifazane namasentimitha angama-40 noma ngaphezulu kwabesilisa.

Ukudla okunempilo nokuzivocavoca umzimba njalo kuyizihluthulelo zokwehlisa isisindo. Ungathatha ezinye izinyathelo, futhi. Lokhu kungabandakanya ukuthola ubulungu bokuzivocavoca, ukusebenza nomqeqeshi womuntu siqu, noma ukuba nomngani ophendulayo, njengomngani noma ilunga lomndeni.

Futhi, kungasiza ukudla izidlo ezinhlanu noma eziyisithupha ezincane usuku lonke, kunokudla kathathu okukhulu.

4. Yeka ukubhema

Abantu abaningi bayazi ukuthi ukubhema kwandisa ingozi yesifo senhliziyo nomdlavuza wamaphaphu. Kepha ukubhema nakho kuyingcuphe yokumelana ne-insulin, ama-prediabetes, nohlobo lwesifo sikashukela sohlobo 2.

Ungathola usizo lokuyeka ukubhema. Sebenzisa imikhiqizo ethengelwe njengama-nicotine patches noma i-nicotine gum. Noma, cela udokotela wakho mayelana nezinhlelo zokuyeka ukubhema noma imishanguzo kadokotela ukusiza ukunqanda izifiso ze-nicotine.

5. Yidla ama-carbs ambalwa

Noma ngabe uzibophezele ekudleni okunempilo, kubalulekile ukuthi ukhethe ama-carbohydrate akho ngokucophelela. Uzophinde ufune ukudla ama-carbs ambalwa ukusiza ukuguqula ama-prediabetes.

Ngokwengxenye enkulu, ufuna ukudla ama-carbohydrate ayinkimbinkimbi, angama-carbs angahlelwanga. Lokhu kufaka phakathi:

• imifino
• okusanhlamvu okuphelele
• ubhontshisi

Lawa ma-carbs acebile ku-fiber futhi akugcina ugcwele isikhathi eside. Kuthatha isikhathi eside ukwephuka, ngakho-ke kumunca emzimbeni wakho ngesilinganiso esincane. Lokhu kusiza ukuvimbela ama-spikes kashukela egazini.

Gwema noma ulinganisele ama-carbohydrate alula, amunca ngokushesha futhi abangele ukuphakama ngokushesha kushukela wegazi. Ama-carbohydrate alula afaka:

• uswidi
• iyogathi
• uju
• amajusi
• izithelo ezithile

Ama-carbohydrate acwengekile nawo asebenza ngokushesha futhi kufanele ancishiswe noma agwenywe. Lokhu kufaka phakathi:

• irayisi elimhlophe
• isinkwa esimhlophe
• inhlama ye-pizza
• okusanhlamvu kwasekuseni
• amaqebelengwane
• i-pasta

6. Lapha i-apnea yokulala

Khumbula futhi ukuthi ukuphefumula kokulala kuhlotshaniswa nokuphikiswa kwe-insulin.

Ngalesi simo, ukuphefumula kuyama kuphindelela ubusuku bonke ngenxa yokuphumula kwemisipha yomphimbo.

Izimpawu zokuphefumula kokulala zifaka:

• ukukhala okukhulu
• ukuphefumula umoya ngesikhathi sokulala
• ukuklinya ngesikhathi sokulala
• evuka ephethwe yikhanda
• ukulala emini

Ukwelashwa kuvame ukufaka ukusetshenziswa komlomo ngenkathi ulele ukugcina umphimbo uvulekile.

Ungasebenzisa futhi umshini oqhubekayo we-airway pressure (CPAP). Lokhu kugcina indlela engenhla yomoya ivulekile ubusuku bonke.

7. Phuza amanzi amaningi

Ukuphuza amanzi kungenye indlela enhle kakhulu yokusiza ukubuyisela emuva ama-prediabetes nokuvikela uhlobo lwesifo sikashukela sohlobo lwe-2.

Amanzi asiza ukulawula amazinga eglucose egazini, futhi futhi angena esikhundleni esinempilo sama-soda kanye neziphuzo zezithelo. Lezo ziphuzo zivame ukuba noshukela omkhulu.

8. Sebenza nochwepheshe wezokudla

Ukwazi okufanele udle nama-prediabetes kungaba yinkohliso. Ngisho noma udokotela wakho enza iziphakamiso zokudla, kuyasiza ukubonisana nodokotela wezokudla obhalisiwe (RDN).

I-RDN inganikeza ngokuqondiswa kokudla okunempilo nezeluleko zokuthi yikuphi ukudla okufanele kudliwe nokuthi yikuphi okufanele ukukugweme.

Bangakusiza ukuthi wakhe uhlelo lokudla oluqondene nesimo sakho futhi banikeze amanye amasu awusizo wokugcina ukudla okunempilo. Umgomo ukuzinzisa ushukela wegazi lakho.

Ingabe imithi ingasiza uma une-prediabetes?

Noma abanye abantu beguqula ama-prediabetes ngokushintsha kwendlela yokuphila, lokhu akwanele kuwo wonke umuntu.

Uma ushukela wegazi lakho ungathuthuki futhi usengozini enkulu yokuba nesifo sikashukela, udokotela wakho angakunikeza imithi.

Imithi yokusiza ukwehlisa ushukela wegazi nokuguqula ama-prediabetes ahlanganisa i-metformin (iGlucophage, i-Fortamet) noma umuthi ofanayo.

IMetformin ikhonjisiwe ukunciphisa ubungozi besifo sikashukela kuze kufike ku-. Kunganciphisa nokudla kwakho, okungakusiza ukuthi wehlise nesisindo.

Lapho uzobona udokotela wakho

I-Prediabetes ingaqhubekela phambili ukuthayipha isifo sikashukela sesi-2. Ngakho-ke kubalulekile ukuqapha izimpawu zakho bese ukhuluma nodokotela wakho uma uba nezimpawu zokuqala zesifo sikashukela.

Lezi zimpawu ziyahlukahluka kuye ngomuntu kodwa zingafaka:

• ukwanda kokuchama
• indlala engajwayelekile
• ukungaboni kahle
• ukukhathala
• ukoma okwandisiwe

Okubalulekile

Ukuxilongwa kwe-prediabetes akusho ukuthi uzoba nohlobo 2 lwesifo sikashukela. Kodwa uzodinga ukuthatha isinyathelo esisheshayo ukuguqula isimo.

Ukuletha ushukela wegazi lakho ebangeni eliphilile kubalulekile. Ngeke nje ugweme uhlobo lwesifo sikashukela sohlobo lwe-2, kodwa futhi nezinkinga ezihambisana nalesi simo njengesifo senhliziyo, isifo sohlangothi, ukulimala kwemizwa, nokunye.