Ukuhlelela Ikusasa Lakho Nesifo Sikashukela Sohlobo 2: Izinyathelo Okufanele Uzithathe Manje

-Delile

• Hambisa
• Lungisa indlela odla ngayo
• Ukudla okufanele ukwengeze ekudleni kwakho
• Ukudla okufanele usike ekudleni kwakho
• Gcina isisindo esinempilo
• Nakekela izinyawo zakho
• Hlela ama-aphoyintimenti akho kusengaphambili
• Yakha iqembu lokunakekela isifo sikashukela
• Beka eceleni imali yokunakekelwa esikhathini esizayo
• Cela usizo
• Kick imikhuba engenampilo
• Ukudla okudlela endlini

Ukubuka konke

Uhlobo lwesibili sikashukela yisifo esingelapheki esidinga ukuhlela njalo nokuqwashisa. Uma unesifo sikashukela isikhathi eside, inkulu ingozi yokuba nezinkinga. Ngenhlanhla, ungenza izinguquko eziningana zokuphila ezingavimbela izinkinga.

Nazi ezinye izinyathelo ongazithatha manje ukuhlela ikusasa lakho ngohlobo 2 sikashukela.

Hambisa

Umsebenzi womzimba ubalulekile ekuphatheni isifo sikashukela. Noma yiluphi uhlobo lokunyakaza luyasiza, ngakho-ke zizwe ukhululekile ukukhetha okuthile okujabulela ngempela. Umgomo ukuthola cishe imizuzu engama-30 yokusebenza okungenani kahlanu ngeviki, noma okungenani imizuzu eyi-150 isiyonke ngeviki.

Ungaqala ngokuhamba okufishane. Uma uthanda ukudansa, mhlawumbe ungabhalisa ekilasini lokudansa elihlangana izikhathi ezimbalwa ngesonto. Ngisho nengadi yengadi noma yama-raking kungabhekwa njengomsebenzi we-aerobic.

Lapho uqhubekela phambili manje, kuzoba lula ukuphatha amazinga kashukela egazini lakho. Khuluma nethimba lakho lokunakekelwa kwezempilo ngaphambi kokuba uqale inqubo entsha yokusebenza komzimba.

Lungisa indlela odla ngayo

Ukwenza ikhwalithi yokudla kwakho kungenye indlela ebalulekile yokukusiza ukuphatha isifo sikashukela. I-dietitian ebhalisiwe iyinsiza enkulu yokufunda ukuthi ungakwenza kanjani lokhu.

I-American Diabetes Association incoma ukuthi kudliwe ukudla okune-carbohydrate ephansi. Hlela ukufaka izithelo nemifino eyengeziwe, kanye namaprotheni anciphile nezinhlamvu eziphelele. Ukugwema ukudla okwandisa amazinga kashukela egazini kunganciphisa ubungozi bezinkinga ezizayo.

Ukudla okufanele ukwengeze ekudleni kwakho

• izinhlanzi ezinamafutha, njenge-salmon, i-tuna, ama-anchovies ne-mackerel
• imifino eluhlaza
• izithelo nemifino enemibala
• amantongomane nembewu
• amafutha omnqumo ayintombi nto
• nonfat noma ubisi olunamafutha amancane
• amaqanda
• ukwatapheya
• okusanhlamvu okuphelele
• inyama enciphile

Ukudla okufanele usike ekudleni kwakho

• iziphuzo ezinoshukela, ezifana netiyi elimnandi, ijusi nesoda
• isinkwa esimhlophe
• i-pasta
• irayisi elimhlophe
• ushukela, kufaka phakathi ushukela onsundu kanye noshukela "wemvelo" njengoju, umpe we-agave, nesiraphu ye-maple
• ukudla okuhlanganisiwe kwangaphambi kokupakishwa
• ukudla okuthosiwe
• ukudla okunosawoti omningi
• izithelo ezomisiwe
• u-ayisikhilimu namanye amaswidi
• ubhiya

Gcina isisindo esinempilo

Uma ukhuluphele ngokweqile, ukunciphisa amakhilogremu ambalwa nje kungenza umehluko ekuphathweni kwesifo sikashukela. Njengoba ukhula, ukugcina isisindo esinempilo kungaba nzima kakhulu, kodwa akunakwenzeka.

Udokotela wezokudla obhalisiwe angasebenza nawe ukuthola izinhloso nezindlela zakho zokwehlisa isisindo. Izinguquko ezilula ekudleni kwakho, njengokushintsha ama-sodas anoshukela amanzi, zingangeza ngempela.

Nakekela izinyawo zakho

Ukuhamba kwegazi okungalungile nokonakala kwemizwa okubangelwa ushukela ophakeme wegazi kungaholela ezilondeni zonyawo. Ukuvimbela lokhu, kufanele ugqoke izicathulo ezikahle, ezisekelayo ezinamasokisi anethezekile. Qiniseka ukuthi uhlola izinyawo zakho kaningi ukuthola izimpawu zamabhamuza noma izilonda.

Hlela ama-aphoyintimenti akho kusengaphambili

Ungavimbela izinkinga eziningi zesifo sikashukela ngokuthola nokwelashwa kusenesikhathi. Lokhu kusho ukuthi kuzodingeka uvakashele udokotela wakho njalo, noma ngabe awunazo izimpawu ezintsha.

Hlela ama-aphoyintimenti akho kusengaphambili futhi uwagcine ekhalendeni ukuze ungakhohlwa noma uzame ukukubekisa. Ekuhloleni ngakunye, udokotela wakho uzoqhuba izivivinyo ezibalulekile ukuqapha ukusebenza kwemithi yakho yamanje. Bazophinda futhi baqinisekise ukuthi awunazo ezinye izinkinga, ezifana nomfutho wegazi ophakeme noma isifo sezinso.

Yakha iqembu lokunakekela isifo sikashukela

Isifo sikashukela yisifo esiyinkimbinkimbi. Ngoba kungaholela ezinkingeni eziningi ezingenzeka, kuzodingeka uvakashele okungaphezu nje kukadokotela wokunakekelwa okuyisisekelo. Hlanganisa iqembu lokunakekela isifo sikashukela manje ukuze uqinisekise ukuthi unakekelwe kahle uma kwenzeka kuvela izinkinga.

Ithimba lakho lokunakekela isifo sikashukela lingafaka:

• udokotela wezokudla obhalisiwe
• uthisha wesifo sikashukela
• usokhemisi
• udokotela wamazinyo
• endocrinologist
• udokotela wamehlo
• udokotela wezinzwa
• umhlinzeki wezempilo yengqondo
• usonhlala kahle
• owelapha ngokomzimba
• nephrologist

Beka eceleni imali yokunakekelwa esikhathini esizayo

Ukunakekelwa kwezempilo kuyabiza, futhi ukukhokhela ukunakekelwa kwesimo esingelapheki kungaba yinselele enkulu. Okungenani amaphesenti angama-70 abantu abangaphezu kweminyaka engama-65 bazodinga uhlobo oluthile losizo njengoba bekhula, ngokusho kwe-American Diabetes Association. Ekugcineni, ungadinga usizo lwemisebenzi yansuku zonke.

Ukunakekelwa kwesikhathi eside kunganikezwa ekhaya noma endaweni yokuhlala yokusizwa. Kungumqondo omuhle ukuqala ukubeka eceleni ezinye izimali manje ukuze ukwazi ukukhokhela lolu hlobo lokunakekelwa ngokuzayo. I-Medicare nomunye umshuwalense akuvamile ukumboza lolu hlobo lokunakekelwa.

Cela usizo

Uma usempintsheni, kukhona izinsiza ezikhona zokukusiza ukukhokhela imithi yakho yesifo sikashukela. Nawa amanye amathiphu okwehlisa izindleko zemithi nempahla:

• Buza udokotela wakho ukuthi ungafakwa ohlelweni lokukhokha.
• Thola umtholampilo wamahhala noma obiza izindleko.
• Buza izibhedlela ngezinhlelo zokunakekelwa ngozwela.
• Thola umkhiqizi wemithi oyibekiwe ukuze ubone ukuthi bayakunikeza yini usizo lwezezimali noma izinhlelo zosizo lwe-copay.
• Shayela i-American Diabetes Association Centre for Information and Community Support kwa-1-800-DIABETES.

Kick imikhuba engenampilo

Ukubhema kukhulisa kakhulu amathuba okuba nesifo senhliziyo, ikakhulukazi uma unesifo sikashukela. Ukuphuza utshwala obuningi kungaphazamisa izinga likashukela egazini lakho nempilo yonke. Ngokushesha uyeka le mikhuba, kuba ngcono.

Ukudla okudlela endlini

Ithimba lakho lokunakekela isifo sikashukela, umndeni, nabangane bonke bakhona ukukusiza uhlelele ikusasa eliyimpumelelo. Kodwa khumbula ukuthi nguwe obiza izibhamu. Ukudla okunempilo, ukuvivinya umzimba ngokwengeziwe, ukunciphisa umzimba, ukwenza izinqumo ezinhle zezimali, nokuvakasha njalo kudokotela wakho kungakusethela ikusasa elilula nesifo sikashukela.