Ukubeka iinjongo ezingqinisisekayo kuhlobo lwesibini lweswekile: Iingcebiso ezilula

Umxholo

• Cwangcisa iinjongo ezikhuthaza imikhwa esempilweni
• Misela iinjongo eziyinyani nezithe ngqo
• Khangela inkqubela yakho
• Sebenza neqela lakho lokhathalelo lwempilo
• Yiba nemfesane nesiqu sakho
• Ukuthatha

Ushwankathelo

Ukulawula udidi lwesibini lweswekile, unokucetyiswa ukuba wenze utshintsho kwindlela ophila ngayo. Ugqirha wakho unokukuyalela ukuba ujonge amanqanaba eswekile yegazi rhoqo. Banokukuyalela amayeza omlomo okanye ezinye iindlela zonyango.

Unokuziva ngathi kukho inani elikhulu lotshintsho ekufuneka ulwenzile- kwaye kulapho ukucwangciswa kweenjongo kungena khona.

Ukubeka iinjongo ezithile, ezinokulinganiswa kunokukunceda uhlakulele imikhwa esempilweni kwaye unamathele kwisicwangciso sakho sonyango. Funda ukuze ufunde malunga nezicwangciso onokuzisebenzisa ukuseta iinjongo zonyango.

Cwangcisa iinjongo ezikhuthaza imikhwa esempilweni

Ukugcina iswekile yegazi lakho kuluhlu ekujoliswe kulo kunceda ukunciphisa umngcipheko weengxaki kuhlobo lwesibini lweswekile. Ukwamkela imikhwa esempilweni kunokukunceda ukufezekisa kunye nokugcina uluhlu lwethagethi.

Cinga ukuthatha ixesha ucinga ngendlela ohleli ngayo ngoku kunye notshintsho onokulenza ukulawula imeko yakho.

Umzekelo, unokufumana izibonelelo:

• ukulungisa indlela otya ngayo
• ukwenza umthambo ngakumbi
• ukulala ngakumbi
• ukunciphisa uxinzelelo
• ukuvavanya amanqanaba eswekile yegazi rhoqo
• ukuthatha amayeza akho amiselweyo ngokungaguquguqukiyo

Nokuba utshintsho oluncinci kwimikhwa yakho lunokwenza umahluko olungileyo kumanqanaba eswekile yegazi okanye kwimpilo iyonke.

Misela iinjongo eziyinyani nezithe ngqo

Ukuba uzibekela usukelo olusengqiqweni, kunokwenzeka ukuba uhlangane nalo. Le mpumelelo inokukukhuthaza ukuba uzibekele ezinye iinjongo kwaye uqhubeke nokwenza inkqubela phambili ngokuhamba kwexesha.

Kwakhona kubalulekile ukubeka iinjongo ezithile. Ukubeka iinjongo ezithile kukunceda ukwazi ukuba ufuna ukufezekisa nini kwaye ufeze ntoni. Oku kunokukunceda wenze inkqubela phambili.

Umzekelo, "ukuzilolonga ngakumbi" kunokuba yinto eyiyo, kodwa ayichazi ngokuthe ngqo. Olunye usukelo oluya kuthi ngqo, kukuya "ukuhamba isiqingatha seyure ngokuhlwa, iintsuku ezintlanu ngeveki kwinyanga ezayo."

Eminye imizekelo yeenjongo ezithile zibandakanya:

• “Ndwendwela umthambo ngeMivulo, ngooLwezithathu nangoMgqibelo kwinyanga ezayo”
• “Cima ukusetyenziswa kwecookie ukusuka kathathu kuye komnye ngosuku kwiinyanga ezimbini ezizayo”
• “Kulahleka iiponti ezilishumi elinesihlanu kwiinyanga ezintathu ezizayo”
• "Zama iresiphi entsha kwincwadi yam yokupheka yeswekile veki nganye"
• “Jonga amanqanaba eswekile yegazi amatyeli amabini ngemini kwiiveki ezimbini ezizayo”

Cinga malunga nento ofuna ukuyiphumeza, ngawaphi amanyathelo oza kuwathatha ukuze ukufezekise, kwaye xa ufuna ukufezekisa ngawo.

Khangela inkqubela yakho

Cinga ukusebenzisa ijenali, usetyenziso lwe-smartphone, okanye ezinye izixhobo ukubhala iinjongo zakho kunye nokujonga inkqubela phambili yakho ekuhlangabezaneni nazo. Oku kunokukunceda ugcine uxanduva ngokuhamba kwexesha.

Umzekelo, uninzi lweapps ziyafumaneka ngokulandela iikhalori kunye nokutya, iiseshoni zokuzilolonga, okanye eminye imisebenzi. Ngamanye amaxesha, uluhlu olulula lokutshekisha kwifriji yakho lunokusebenzela wena.

Ukuba ufumanisa kunzima ukufezekisa iinjongo zakho, cinga ngezithintelo obukade ujongene nazo kwaye ucinga ngeendlela zokuzoyisa. Ngamanye amaxesha, kuya kufuneka uhlengahlengise usukelo ukuze ube sengqiqweni.

Emva kokuba ufezekisile injongo, unokuseta enye oza kuyakhela kwinkqubela phambili oyenzileyo.

Sebenza neqela lakho lokhathalelo lwempilo

Iqela lakho lokhathalelo lwempilo lunokukunceda usete kwaye uhlangane neenjongo zokulawula uhlobo lwe-2 yeswekile.

Umzekelo, ugqirha wakho okanye umongikazi unokukuthumela kwisazi esibhalisiweyo sokutya ukuze uphuhlise isicwangciso sokutya esihlangabezana nokutya okunempilo okanye iinjongo zokunciphisa umzimba. Okanye, banokukuthumela kunyango olusebenzayo ukuphuhlisa isicwangciso sokuzilolonga esikhuselekileyo kuwe.

Ugqirha okanye umongikazi wakho unokukunceda ukuba usete ithagethi efanelekileyo yeswekile yegazi.

Ukulandelela amanqanaba eswekile yegazi ekuhambeni kwexesha, baya kusebenzisa uvavanyo lwe-A1C. Olu vavanyo lwegazi lilinganisela amanqanaba eswekile yegazi kwiinyanga ezintathu ezidlulileyo.

Ngokwe-American Diabetes Association, i-A1C efanelekileyo ekujoliswe kuyo kubantu abadala abangakhulelwanga ingaphantsi kweepesenti ezingama-7 (53 mmol / mol).

Kodwa kwezinye iimeko, umboneleli wakho wezempilo unokukucebisa ukuba usete ithagethi esezantsi kancinci okanye ephezulu.

Ukusetha ithagethi efanelekileyo, baya kuyithatha imeko yakho yangoku kunye nembali yezonyango.

Yiba nemfesane nesiqu sakho

Ukuba ukufumanisa kunzima ukugcina iswekile yegazi lakho kuluhlu ekujoliswe kulo okanye ukuhlangabezana nezinye iinjongo zonyango, zama ukuba ungazinzima kakhulu.

Uhlobo lwe-2 yeswekile yimeko entsonkothileyo enokutshintsha ngokuhamba kwexesha, nokuba ulandela isicwangciso sakho sonyango esinconyelwayo.

Olunye utshintsho kubomi kunye nemiceli mngeni inokubangela izithintelo ekufezekiseni iinjongo zakho zonyango.

Ukuba unengxaki yokuhlangabezana neenjongo zakho, yazisa umboneleli wakho wezempilo.

Ngamanye amaxesha, banokucebisa utshintsho kwiindlela zakho zokuphila, amayeza amiselweyo, okanye ezinye iinxalenye zesicwangciso sakho sonyango. Ixesha elingaphezulu, banokwenza uhlengahlengiso kwiithagethi zakho zeswekile yegazi, nazo.

Ukuthatha

Ukubeka iinjongo ezibonakalayo kunye nezichanekileyo kunokukunceda ukunciphisa amanqanaba eshukela egazini kunye nokunciphisa umngcipheko weengxaki ezivela kuhlobo lwe-2 yeswekile. Iqela lakho lokhathalelo lwempilo lunokukunceda ukuba usete kwaye ulandele iinjongo ezihlangabezana neemfuno zakho.

Thetha nogqirha wakho ukuze ufunde ngezinye zeenjongo onokuzibekela zona ukukunceda ukulawula imeko yakho.