Iswekile kunye nokuzilolonga

Ukuzilolonga yinxalenye ebalulekileyo yokulawula isifo seswekile. Ukuba utyebe kakhulu okanye utyebe kakhulu, umthambo unokukunceda ulawule ubunzima bakho.

Ukuzilolonga kunokunceda ukuthoba iswekile yegazi lakho ngaphandle kwamayeza. Iyanciphisa umngcipheko wesifo sentliziyo. Ukuzilolonga kunokunciphisa iimpawu zoxinzelelo kunye nokunciphisa uxinzelelo.

Kodwa yiba nomonde. Kungathatha iinyanga ezininzi zokuzilolonga rhoqo phambi kokuba ubone utshintsho kwimpilo yakho. Kubalulekile ukuba uqonde ukuba umthambo unokunceda impilo yakho nokuba awubangeli ukunciphisa umzimba.

Umboneleli wakho wezempilo kufuneka aqinisekise ukuba inkqubo yakho yokuzilolonga ikhuselekile kuwe. Yenzelwe uninzi lwabantu abanesifo seswekile. Umboneleli wakho angabuza malunga neempawu, njengokuphefumla kancinci, iintlungu zesifuba, okanye iintlungu zomlenze onokuzifumana xa unyuka phezulu okanye usenyuka intaba. Kwiimeko ezinqabileyo, umboneleli wakho uya kuyalela iimvavanyo ukuqinisekisa ukuba unokuzilolonga ngokukhuselekileyo ngaphandle kokonakalisa intliziyo yakho.

Ukuba uthatha amayeza ehlisa iswekile esegazini lakho, umthambo unokwenza iswekile esegazini lakho yehle kakhulu. Thetha nomboneleli wakho okanye umongikazi malunga nokuba ungawathatha njani na amayeza akho xa usenza imithambo okanye uhlengahlengisa idosi ukuthintela iswekile esezantsi yegazi.

Ezinye iintlobo zokuzilolonga ngamandla zinokuwenza mandundu amehlo akho ukuba sele unesifo seswekile. Fumana uvavanyo lwamehlo ngaphambi kokuqala inkqubo entsha yokwenza umthambo.

Emva kokuba uqale inkqubo yakho yokuzivocavoca, tsalela umnikezeli wakho ukuba unayo nayiphi na kwezi zinto zilandelayo:

• Zive utyhafile, unentlungu esifubeni, okanye uzive uphefumla kancinci xa usenza umthambo
• Yiva iintlungu okanye ukuba ndindisholo ezinyaweni zakho. Biza kwakhona ukuba unezilonda okanye i-blisters ezinyaweni zakho
• Iswekile esegazini lakho iba sezantsi kakhulu okanye iphezulu kakhulu ngexesha okanye emva kokuzilolonga

Qala ngokuhamba. Ukuba uphume emzimbeni, qala ngokuhamba kangangemizuzu emi-5 ukuya kweli-10 ngosuku.

Zama ukuseta injongo yokuhamba ngokukhawuleza. Kuya kufuneka uyenze imizuzu engama-30 ukuya kwengama-45, ubuncinci iintsuku ezintlanu ngeveki. Ukunciphisa umzimba, isixa somthambo sinokufuna ukuba sikhulu. Yenza okungakumbi ukuba unako. Ukubhukuda okanye iiklasi zokuzilolonga nazo zilungile.

Ukuba awunandawo ikhuselekileyo onokuhamba kuyo, okanye uneentlungu xa uhamba, ungaqala ngokwenza imithambo yomzimba ekhayeni lakho. Thetha nomboneleli wakho malunga nokuba yeyiphi imithambo ekulungeleyo.

Faka isongo okanye isacholo somqala esithi unesifo seswekile. Xelela abaqeqeshi kunye namaqabane omthambo ukuba unesifo seswekile. Soloko unemithombo esebenza ngokukhawuleza yeswekile kunye nawe, enjengejusi okanye iilekese ezinzima. Phatha iselfowuni kunye neenombolo zefowuni ezingxamisekileyo, ngokunjalo.

Sela amanzi amaninzi. Yenza oku ngaphambi, ngexesha nasemva kokuzilolonga. Zama ukwenza umthambo ngexesha elifanayo losuku, ixesha elifanayo, kunye nenqanaba elifanayo. Oku kuyakwenza ukuba kube lula ukulawula iswekile esegazini lakho. Ukuba ishedyuli yakho iqhelekile, ukuzilolonga ngamaxesha ahlukeneyo osuku kungcono kunokuba ungayenzi imithambo kwaphela.

Zama ukuphepha ukuhlala ngaphezulu kwemizuzu engama-30 ngexesha. Phakama uzolule. Hamba okanye wenze umthambo okhawulezayo njengamaphaphu, izikhafu, okanye ukunyusa udonga.

Impendulo yeswekile yegazi ekusebenziseni akusoloko kulula ukuqikelela. Iindidi ezahlukeneyo zokuzilolonga zinokwenza iswekile yegazi inyuke okanye yehle. Amaxesha amaninzi impendulo yakho kuwo nawuphi na umthambo othile iya kufana. Ukuvavanya iswekile yegazi rhoqo sisicwangciso esikhuselekileyo.

Jonga iswekile yegazi lakho ngaphambi kokuba wenze imithambo. Jonga kwakhona ngexesha lokuzilolonga ukuba usebenza ngaphezulu kwemizuzu engama-45, ngakumbi ukuba lo ngumthambo ongakhange uwenze rhoqo.

Jonga iswekile yakho yegazi kwakhona emva kokuzilolonga, nasemva koko. Ukuzivocavoca kunokubangela ukuba iswekile yegazi lakho yehle ukuya kuthi ga kwiiyure ezili-12 emva kokuba ugqibile.

Ukuba usebenzisa i-insulin, buza umboneleli wakho ukuba kufuneka utye nini kwaye uza kutya ntoni phambi kokuba wenze imithambo. Khangela ukuba ungayitshintsha njani idosi yakho xa usenza umthambo.

Sukujova i-insulin kwilungu lomzimba olololayo, njengamagxa okanye amathanga.

Gcina i-snack ekufuphi enokunyusa iswekile yegazi lakho ngokukhawuleza. Imizekelo yile:

• Iilekese ezinzima ezintlanu okanye ezintandathu
• Isipuni esinye (i-tbsp), okanye i-15 gram, iswekile, icacile okanye inyibilikisiwe emanzini
• Enye i-tbsp, okanye i-15 milliliters (mL) yobusi okanye isiraphu
• Iipilisi ezintathu okanye ezine zeglucose
• Isiqingatha se-12-ounce sinako (177 mL) sesiqhelo, esingadliyo kwisoda okanye isiselo sezemidlalo
• Ikomityi enye yesiqingatha (ii-ounces ezi-4 okanye i-125 ml) yejusi yeziqhamo

Yiba nokutya okuncinane ukuba uya kuba uzilolonga ngaphezu kwesiqhelo. Unokufumana ukutya okulula rhoqo. Kuya kufuneka uhlengahlengise iyeza lakho ukuba ucwangcisa umthambo ongaqhelekanga.

Ukuba ukuzivocavoca rhoqo kubangela ukuba iswekile yegazi yakho ibe sezantsi, thetha nomboneleli wakho. Kuya kufuneka ukuba wehlise idosi yeyeza lakho.

Soloko ujonga iinyawo nezihlangu zakho naziphi na iingxaki ngaphambi nasemva kokuzilolonga. Usenokungaziva buhlungu ezinyaweni ngenxa yeswekile. Awungekhe uqaphele isilonda okanye iblister ezinyaweni zakho. Fowunela umboneleli wakho ukuba ubona naluphi na utshintsho kwiinyawo zakho. Iingxaki ezincinci zinokuba nzulu ukuba azinyangwa.

Nxiba iikawusi ezigcina ukufuma kude neenyawo zakho. Kwakhona, nxiba izihlangu ezikulungeleyo nezifanelekileyo.

Ukuba unobomvu, ukuvuvukala kunye nokufudumala phakathi kweenyawo zakho okanye i-ankle emva kokuzivocavoca vumela umboneleli wakho azi ngokukhawuleza. Oku kunokuba ngumqondiso wengxaki edibeneyo exhaphakileyo kubantu abanesifo seswekile, ebizwa ngokuba yiCharcot unyawo.

Umthambo - isifo seswekile; Uhlobo lomthambo 1 weswekile; Uhlobo lokuzivocavoca uhlobo lweswekile 2

• Iswekile kunye nokuzilolonga
• Isongo sesilumkiso sezonyango

Umbutho weSwekile yaseMelika. 5. Ukuququzelela ukutshintsha kokuziphatha kunye nokuphila kakuhle ukuphucula iziphumo zempilo: imigangatho yokhathalelo lonyango kwisifo seswekile-2020. Unonophelo lweSwekile. 2020; 43 (iSuppl 1): S48-S65. IINKCUKACHA: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zomsebenzi. Ukujikeleza. 2014; 129 (25 iSuppl 2): ​​S76-S99. IINKCUKACHA: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

ILundgren JA, iKirk SE. Imbaleki enesifo seswekile. Ku: Miller MD, Thompson SR, ii-eds. UDeLee kunye noDrez's Amayeza oNyango lweMidlalo. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahl 18.

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• Uhlobo lwe-2 yeswekile

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