Amaxesha ama-5 Uhlobo lwe-2 lweswekile lundicel'umngeni- kwaye ndiphumelele

Umxholo

• Ucelomngeni 1: Hlisa umzimba
• Ucelomngeni 2: Guqula ukutya
• Ucelomngeni 3: Yenza umthambo ngakumbi
• Ucelomngeni 4: Lawula uxinzelelo
• Ucelomngeni 5: Funa inkxaso
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu.Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kumava am, ukuba nohlobo lwesibini lweswekile kuthetha umceli mngeni emva komnye owaphosa indlela yam. Nazi ezinye endijongene nazo-kwaye ndoyisile.

Ucelomngeni 1: Hlisa umzimba

Ukuba ufana nam, emva kokuba ufunyaniswe unesifo seswekile sesi-2, into yokuqala ekucetyiswe ngugqirha ukuba uyenze kukuthoba umzimba.

(Ngokwenyani, ndicinga ukuba oogqirha bahlelwe ukuba bathi "ukunciphisa umzimba" kuye wonke umntu, nokuba unesifo seswekile okanye akunjalo!)

Emva kokuxilongwa ngo-1999, ndandifuna ukuwisa iiponti ezimbalwa kodwa ndandingaqinisekanga ukuba ndiza kuqala ngaphi. Ndadibana nomhlohli oqinisekisiweyo weswekile (CDE) kwaye ndafunda indlela yokutya. Ndithwale incwadana encinci ndabhala yonke into endiyibeke emlonyeni. Ndiqale ukupheka ngakumbi kwaye nditya ngaphandle. Ndifundile ngolawulo lwesahlulo.

Kwisithuba seenyanga ezisithoba, ndehla ngeeponti ezingama-30. Kule minyaka, ndilahle malunga ne-15 ngaphezulu. Kum, ukunciphisa umzimba kuye kwaba malunga nokuzifundisa kunye nokunikela ingqalelo.

Ucelomngeni 2: Guqula ukutya

Ebomini bam, kukho iminyaka "BD" (ngaphambi kweswekile) kunye "AD" iminyaka (emva kweswekile).

Kum, usuku lokutya oluqhelekileyo lwe-BD yayizibhiskithi kunye ne-sausage gravy kwisidlo sakusasa, isandwich yenyama yehagu kunye neetapile zetapile zesidlo sasemini, ibhegi ye-M & Ns kunye neCoke yokutya, kunye nenkukhu kunye needombolo ezinegwele zokutya isidlo sangokuhlwa.

IDessert yayinikwa kwisidlo ngasinye. Ndaye ndasela iti eswiti. Zininzi kunye neeti ezimnandi. (Qikelela apho ndikhulele khona!)

Kwiminyaka ye-AD, ukuhlala nohlobo lwam lwesibini lokufumanisa isifo, ndafunda ngamafutha apheleleyo. Ndifunde ngemifuno engeyiyo yesitatshi. Ndafunda malunga nefayibha. Ndafunda malunga neeproteni ezibhityileyo. Ndafunda ukuba yeyiphi i-carbs endinike eyona nto inesondlo engakumbi kwaye kuya kuba bhetele ukuyiphepha.

Ukutya kwam kuye kwavela kancinci. Usuku lokutya oluqhelekileyo ngoku yi-cottage cheese pancakes eneblueberries kunye neealmonds ezislifini zesidlo sakusasa, isilili yemifuno nesaladi yesidlo sasemini, kunye nenkuku eqhuqha i-broccoli, bok choy kunye neminqathe kwisidlo sangokuhlwa.

IDessert ihlala iziqhamo okanye isikwere setshokholethi emnyama kunye nama walnuts ambalwa. Kwaye ndisela amanzi. Amanzi amaninzi. Ukuba ndiyakwazi ukutshintsha indlela enditya ngayo, wonke umntu unako.

Ucelomngeni 3: Yenza umthambo ngakumbi

Abantu bahlala bendibuza ukuba ndikwazi njani ukunciphisa umzimba kwaye ndawugcina. Ndifundile ukuba ukusika iikhalori - ngamanye amagama, ukutshintsha indlela otya ngayo - kuyanceda ukuba unciphise umzimba, ngelixa ukuzilolonga rhoqo kukunceda ukuba ungazenzi. Ngokuqinisekileyo oko kuyinyaniso kum.

Ngaba ngamanye amaxesha ndiye ndiwe kwinqwelo yokuzivocavoca? Kunjalo. Kodwa andizibethi malunga nayo, kwaye ndiyabuya.

Bendiye ndizixelele ukuba andinaxesha lokuzilolonga. Nje ukuba ndifunde ukwenza ukomelela kube yinxalenye yobomi bam, ndiye ndafumanisa ukuba ndinemveliso ngakumbi kuba ndinomoya ongcono namandla angaphezulu. Nam ndilala ngcono. Bobabini ukuzivocavoca kunye nokulala ngokwaneleyo kubalulekile kum ukulawula isifo sikashukela ngokufanelekileyo.

Ucelomngeni 4: Lawula uxinzelelo

Ukuba nohlobo lwe-2 lweswekile luxinzelelo. Kwaye uxinzelelo lunokunyusa amanqanaba eswekile yegazi. Ngumjikelo okhohlakeleyo.

Ngapha koko, bendihlala ndingumntu ogqithisileyo, ngenxa yoko ndithatha ngaphezulu kunokuba bendifanele kwaye emva koko ndoyiswa. Nje ukuba ndiqale ukwenza olunye utshintsho ebomini bam, bendizibuza ukuba ndingakwazi na ukulawula uxinzelelo ngcono nam. Ndizamile izinto ezimbalwa, kodwa eyona nto isebenze kakuhle kum yiyoga.

Ukuziqhelanisa kwam neyoga kuphucule amandla am kunye nokulinganisela, ngokuqinisekileyo, kodwa ikundifundisile ukuba ndibekhona kumzuzu wangoku endaweni yokuzixakekisa ngexa elidlulileyo okanye elizayo. Andikwazi ukukuxelela ukuba mangaphi amaxesha apho ndikwimeko yoxinzelelo (molo, ukugcwala!) Kwaye ngesiquphe ndiva utitshala wam weyoga ebuza, "Ngubani ophefumla umoya?"

Andikwazi ukuthi andiphindi ndizive ndinestresi, kodwa ndingatsho ukuba xa ndenza njalo, ukuphefumla kancinci kwenza ngcono.

Ucelomngeni 5: Funa inkxaso

Ndingumntu ozimeleyo kakhulu, ngenxa yoko kunqabile ukuba ndicele uncedo. Naxa kunikwa uncedo, ndinengxaki yokulwamkela (buza umyeni wam nje).

Kwiminyaka eliqela eyadlulayo, inqaku malunga nebhlog yam, Diabetic Foodie, yavela kwiphephandaba lendawo, kwaye umntu ovela kwiqela lenkxaso yeswekile wandimemela kwintlanganiso. Kwakumnandi ukuhlala nabanye abantu abakuqondayo ukuba kunjani ukuphila nesifo seswekile- “bayakufumana”

Ngelishwa, ndafuduka ndaza ndalishiya iqela. Kungekudala emva koko, ndadibana no-Anna Norton, i-CEO ye-DiabetesSisters, kwaye sathetha ngokubaluleka kwenkxaso yoontanga kunye nendlela endikhumbula ngayo iqela lam. Ngoku, kwiminyaka embalwa kamva, ndikhokela iintlanganiso zoodade ababini beSwekile eRichmond, eVirginia.

Ukuba awukho kwiqela lenkxaso, ndincoma kakhulu ukuba ufumane enye. Funda ukucela uncedo.

Ukuthatha

Kumava am, uhlobo lwesibini lweswekile luzisa ucelomngeni yonke imihla. Kuya kufuneka unike ingqalelo indlela otya ngayo, wenze umthambo ngakumbi kwaye ulale ngcono, kwaye ulawule uxinzelelo. Unokufuna ukunciphisa umzimba. Ukufumana inkxaso kuya kunceda. Ukuba ndiyakwazi ukuhlangabezana nale mingeni, nawe unako.

UShelby Kinnaird, umbhali we I-Diabetes Cookbook yabapheki be-Electric Pressure Cookers kunye ne-Pocket Carbohydrate Counter Guide ye-Diabetes, upapasha iiresiphi kunye neengcebiso kubantu abafuna ukutya okunempilo kwi-Diabetic Foodie, iwebhusayithi ihlala ifakwe isitifiketi "ngeblogi ephezulu yesifo sikashukela". UShelby ungummeli onomdla wesifo seswekile othanda ukwenza ilizwi lakhe livakale eWashington, DC kwaye ukhokela amaqela ama-DiabetesSisters axhasa iRichmond, eVirginia. Uye waluphatha ngempumelelo udidi lwesibini lweswekile ukusukela ngo-1999.