Izindlela Ezi-7 Ongasiza Ngazo Umuntu Ophila Nesifo Sikashukela Sohlobo 2

-Delile

• 1. Ungaphikisi!
• 2. Khuthaza ukudla okunempilo
• 3. Hambela iqembu lokuxhaswa ngabashukela kanye nabo
• 4. Cela ukuya emihlanganweni kadokotela
• 5. Qaphela ukwehla ushukela egazini
• 6. Ukuzivocavoca umzimba ndawonye
• 7. Yiba nombono oqondile
• Ukudla okudlela endlini

Cishe abantu abayizigidi ezingama-29 baseMelika baphila nesifo sikashukela, ngokusho kwe (CDC). Uhlobo lwesifo sikashukela sohlobo 2 luvame kakhulu, lwakha cishe amaphesenti angama-90 kuye kwangama-95 azo zonke izimo. Ngakho-ke maningi amathuba okuthi wazi okungenani umuntu oyedwa ophila nalesi sifo.

Uhlobo lwesifo sikashukela sohlobo 2 luhluke kakhulu kohlobo lwesifo sikashukela sohlobo 1 Umuntu otholakale enohlobo lwe-1 akenzi noma iyiphi i-insulin, kanti abantu abaphila nohlobo 2 bayalwa ne-insulin, okungaholela ekwehliseni ukukhiqizwa kwe-insulin ngokuhamba kwesikhathi. Ngamanye amagama, umzimba wabo awusebenzisi i-insulin ngokufanele futhi kungenzeka ukuthi ungayenzi i-insulin eyanele, ngakho-ke kunzima kubo ukugcina izinga elijwayelekile likashukela egazini. Uhlobo lwesifo sikashukela sohlobo 2 kaningi alunazimpawu, noma abanye abantu behlangabezana nezimpawu ezinjengokufaka ukoma okwengeziwe, indlala nokuchama, ukukhathala, ukubona okufiphele, kanye nokutheleleka okuvamile. Kepha izindaba ezinhle ukuthi lesi sifo siyalawuleka.

Uma wazi umuntu ophila nohlobo 2 lwesifo sikashukela, ungahle ukhathazeke ngempilo yakhe nenhlalakahle yakhe. Lesi yisifo esingalapheki esidinga ukugcinwa impilo yonke. Awukwazi ukususa lesi sifo, kodwa unganikeza ukwesekwa, induduzo, nomusa ngezindlela eziningi.

1. Ungaphikisi!

Akudingeki ukuthi usho ukuthi ufuna othandekayo wakho ahlale enempilo futhi agweme izinkinga zesifo sikashukela. Ubungozi benkinga yesifo sikashukela sohlobo 2 buyanda lapho amazinga eglucose egazi engalawulwa kahle isikhathi eside. Izinkinga zingabandakanya ukuhlaselwa yinhliziyo, isifo sohlangothi, ukulimala kwemizwa, ukulimala kwezinso, nokulimala kweso.

Kuyakhathaza lapho umuntu onesifo sikashukela enza izinqumo ezingenampilo, kepha kukhona umugqa omncane phakathi kokunikeza ukwesekwa okuqhubekayo nokuphikelela. Uma uqala ukufundisa noma ukwenza njengamaphoyisa esifo sikashukela, othandekayo wakho angavala bese enqaba usizo lwakho.

2. Khuthaza ukudla okunempilo

Abanye abantu abaphila nesifo sikashukela sohlobo lwesibili baphatha ukugula kwabo ngokwelashwa kwe-insulin noma eminye imishanguzo yesifo sikashukela, kanti abanye abadingi ukuthatha imishanguzo. Noma ngabe bayayiphuza noma cha imishanguzo, kubalulekile ukwenza izinqumo zokuphila ngendlela enempilo, okubandakanya ukwamukela imikhuba emihle yokudla.

Kumuntu osanda kutholakala, ukushintsha imikhuba yokudla kungaba yinselele, kepha kubalulekile ukwenza ushukela wegazi ujwayelekile futhi ugweme izinkinga. Yiba umthombo wesikhuthazo ngokuqala ujoyine amakilasi abo emfundo noma uhlangane nodokotela wabo wokudla futhi ufunde amasu okudla angcono kakhulu, bese ubasiza ukuthi benze ukukhetha okungcono kokudla futhi bakwenze eceleni kwabo. Uma udla ukudla okungenampilo okubazungezile, lokhu kwenza kube nzima ngabo ukunamathela esimisweni esinomsoco. Nciphisa ukuphuza kwakho iziphuzo ezinoshukela, kanye nokudla okwenziwe kakhulu nokulungiswa, lapho kukhona khona. Esikhundleni salokho, bajoyine ekuhloleni izindlela zokupheka ezinempilo, ezinesifo sikashukela.

Akukho kudla okukhethekile kwesifo sikashukela, kodwa ndawonye ungahlela ukudla okubandakanya imifino, okusanhlamvu okuphelele, izithelo, ubisi olunamafutha amancane, amafutha anempilo, nemithombo yamaprotheni anciphile. Uzosiza umngani wakho noma isihlobo ukuphatha isifo sabo, futhi uthuthukise impilo yakho. Ukudla okunempilo nokulinganisela kungakusiza uchithe amakhilogremu amaningi futhi wehlise ubungozi bokuhlaselwa yisifo sikashukela, isifo senhliziyo, nezinye izifo.

3. Hambela iqembu lokuxhaswa ngabashukela kanye nabo

Noma ngabe othandekayo wakho usanda kutholakala noma uphile nesifo sikashukela iminyaka, lesi sifo singakhungathekisa futhi sikhungathekise. Kwesinye isikhathi, abantu abanesifo sikashukela badinga indawo yokuveza imizwa yabo nokuveza umoya. Khuthaza lo muntu ukuthi aye eqenjini elixhasa abantu abanesifo sikashukela, bese ucela ukuhamba nalo. Nobabili ningathola ukwesekwa futhi nifunde amasu okubhekana nemizwa yenu kanye nalesi sifo.

4. Cela ukuya emihlanganweni kadokotela

Cacisa lapho uzenza utholakalele ukusiza umuntu onesifo sikashukela. Izitatimende ezinjengokuthi "Ngazise ukuthi ngingasiza kanjani" zibanzi kakhulu futhi abantu abaningi ngeke bakwamukele okunikezwayo. Kepha uma ucacisa ngohlobo losizo ongalunikeza, bangakwamukela ukusekelwa.

Isibonelo, nikela ngokubashayela baye kudokotela wabo olandelayo, noma unikele ngokulanda imishanguzo yabo ekhemisi. Uma uya kudokotela, cela ukubhala amanothi. Lokhu kungabasiza bakhumbule imininingwane ebalulekile ngokuhamba kwesikhathi. Futhi, ungesabi ukubuza udokotela imibuzo. Lapho uqonda kangcono ngohlobo lwesifo sikashukela sohlobo 2, ukusekelwa kwekhwalithi okungaphezulu ongakunikeza. Thatha amapheshana ambalwa ngenkathi usehhovisi uzifundise ukuthi lesi sifo sibathinta kanjani abantu.

5. Qaphela ukwehla ushukela egazini

Kwesinye isikhathi, abantu abanesifo sikashukela sohlobo 2 bahlangabezana nokwehla kukashukela egazini. Lokhu kungadala ukucabanga okunamafu, ukukhathala, nobuthakathaka. Thola ukuthi ngabe othandekayo wakho usengozini yokuba noshukela ophansi wegazi, bese ufunda ukuthi yiziphi izimpawu nokuthi ungazelapha kanjani uma zikhona. Qaphela lezi zimpawu futhi ukhulume uma ubona ushintsho ekuziphatheni kwabo. Ungahle wazi izimpawu eziphansi zoshukela wegazi ngaphambi kokuba zibe.

Uma kunjalo, bakhuthaze ukuthi bahlole amazinga kashukela egazini labo. Kuyasiza futhi ukuxoxa (kusengaphambili) ukuthi wenzeni uma kwehla ushukela wegazi. Njengoba ushukela ophansi wegazi ungadala ukudideka, othandekayo wakho kungenzeka angakwazi ukucacisa izinyathelo zokukhulisa ushukela wegazi okwamanje.

6. Ukuzivocavoca umzimba ndawonye

Ukuvivinya umzimba njalo kubalulekile njengokudla okunempilo kulabo abaphatha uhlobo lwesifo sikashukela sohlobo 2. Ukusebenza nokulahlekelwa isisindo kunganciphisa i-glucose yegazi. Futhi ngenkathi ukunamathela enkambisweni ejwayelekile yokuzivocavoca kungaba yinselele, imvamisa kulula ukuzivocavoca lapho uphendula kothile. Nikela ukuze ube ngabangane bokuzivocavoca futhi nihlangane izikhathi ezimbalwa ngesonto. Ukuqondiswa kwesonto yimizuzu engama-30 yomsebenzi izinsuku eziningi, noma ngabe wenza umsebenzi onamandla, ungahamba ngezinsuku ezintathu kuya kwezine ngesonto. Ungaphula futhi imizuzu engama-30 yehle ibe yizigaba zemizuzu eyi-10. Wena nomuntu omthandayo ningathatha ukuhamba imizuzu emithathu eyishumi ngemuva kokudla, noma nihambe imizuzu engama-30 ilandelana.

Into ebaluleke kakhulu ukukhetha into nobabili enithanda ukuyenza. Ngale ndlela, uzonamathela kuyo, futhi ngeke izwakale njengomsebenzi onjalo. Izinketho zokuzivocavoca zifaka umsebenzi we-aerobic njengokuhamba noma ukuhamba ngebhayisikili, ukuqeqeshwa kwamandla, nokuzivocavoca umzimba. Lokhu kunizuzisa nobabili. Uzoba namandla akhuphukile, ukucindezeleka okuncane, kanye nengozi ephansi yokuthuthukisa izifo, kufaka phakathi isifo senhliziyo nomdlavuza.

7. Yiba nombono oqondile

Ukuxilongwa kwesifo sikashukela kungasabisa, ikakhulukazi ngoba kuhlale kunengozi yezinkinga. Isifo sikashukela siseMelika, ngokusho kweCenters for Disease Control and Prevention. Yize izinkinga ezisongela impilo zingenzeka, kufanele ugcine izingxoxo zizinhle lapho ukhuluma nomuntu ophila nohlobo 2 lwesifo sikashukela. Kungenzeka bazi ngezinkinga ezingaba khona, ngakho-ke abadingi ukuzwa ngabantu abafa ngenxa yesifo sikashukela noma abanqunywa izitho. Nikeza ukwesekwa okuhle, hhayi izindaba ezingezinhle.

Ukudla okudlela endlini

Ungazizwa ungenalusizo lapho othandekayo kutholakala ukuthi unesifo sikashukela, kepha amandla akho nokwesekwa kwakho kungasiza lo muntu ukuthi adlule ezikhathini ezinzima kakhulu. Yiba nethemba, nikeza usizo oluthile, futhi ufunde okuningi ngesifo ngangokunokwenzeka. Le mizamo ingabonakala ingabalulekile kusuka endaweni yakho yokubuka, kodwa ingenza umehluko omkhulu empilweni yomuntu.

UValencia Higuera ungumbhali ozimele othuthukisa okuqukethwe kwekhwalithi ephezulu kwezimali zomuntu siqu kanye nokushicilelwa kwezempilo. Unesipiliyoni esingaphezu kweminyaka eyishumi sokubhala ngobungcweti, futhi ubhalele izindawo ezimbalwa ezithembekile eziku-inthanethi: I-GOBankingRates, i-Money Crashers, i-Investopedia, i-The Huffington Post, MSN.com, Ezempilo, neZocDoc. IValencia ine-BA ngesiNgisi evela e-Old Dominion University futhi njengamanje ihlala eChesapeake, eVirginia. Lapho engafundi noma ebhala, uyakujabulela ukuzithandela, ukuhamba, nokuchitha isikhathi ngaphandle. Ungamlandela ku-Twitter: @vapahi