Iingcebiso ngeNdlela yokuPhila eyi-8 yokuNceda ukubuyela umva ngesifo seswekile ngokwendalo

Umxholo

• 1. Yitya ukutya okucocekileyo
• 2. Zilolonge rhoqo
• 3. Ukunciphisa umzimba
• 4. Yeka ukutshaya
• 5. Yitya iikhabhohbhayithi ezimbalwa
• 6. Nyanga i-apnea yokulala
• 7. Sela amanye amanzi
• 8. Sebenza nengcali yezondlo
• Ngaba amayeza anokunceda ukuba unesifo seswekile?
• Uza kubona nini ugqirha wakho
• Umgca wezantsi

I-Prediabetes kulapho iswekile yakho yegazi iphezulu kunesiqhelo kodwa ayiphezulu ngokwaneleyo ukuba ingafunyanwa njengohlobo lweswekile yesi-2.

Isizathu ngqo sesifo seswekile asaziwa, kodwa sinxulunyaniswa nokuxhathisa kwe-insulin. Yilapho iiseli zakho ziyeke ukuphendula kwihomoni insulin.

Ipancreas ivelisa i-insulin, evumela iswekile (iswekile) ukuba ingene kwiiseli zakho. Xa umzimba wakho ungasebenzisi i-insulin ngokufanelekileyo, iswekile inokuqokelelana kwigazi lakho.

I-Prediabetes ayisoloko ibangela iimpawu, nangona abanye abantu bekhulisa ubumnyama besikhumba ngapha kwekhwapha, entanyeni, kunye neengqiniba.

Uvavanyo lwegazi olulula lunokufumanisa i-prediabetes. Oku kubandakanya uvavanyo lokuzila ukutya lweplasma glucose (FPG). Iziphumo phakathi kwe-100 kunye ne-125 zingabonisa ii-prediabetes.

Ugqirha wakho unokusebenzisa uvavanyo lwe-A1C, olujonga iswekile yegazi lakho ngaphezulu kweenyanga ezintathu. Iziphumo zovavanyo phakathi kwe-5.7 kunye ne-6.4 yeepesenti zinokubonisa i-prediabetes.

Ukuxilongwa kwangaphambili kwesifo seswekile, nangona kunjalo, oko akuthethi ukuba uya kuphuhlisa uhlobo lwesifo seswekile. Abanye abantu baye baguqula ngempumelelo ii-prediabetes ngokuguqula indlela abatya ngayo kunye nendlela abaphila ngayo.

1. Yitya ukutya okucocekileyo

Omnye umngcipheko wesifo seswekile kukutya okuphezulu okucutshungulwayo, kongeze amafutha, iikhalori, kunye neswekile ngaphandle kwexabiso lesondlo. Ukutya okuphezulu kwinyama ebomvu kukwandisa umngcipheko.

Ukutya ukutya "okucocekileyo", okubandakanya ukhetho olusempilweni, kunokunceda ukubuyisela amanqanaba eswekile yegazi aqhelekileyo. Oku kunokuguqula i-prediabetes kwaye kuncede ukuthintela uhlobo lwe-2 yeswekile.

Faka ukutya okunamafutha asezantsi kunye nokutya okuneekhalori ezisezantsi ekudleni kwakho. Oku kubandakanya:

• iziqhamo ezineeCarbs
• imifuno
• inyama ezibhityileyo
• amazimba
• amafutha asempilweni, njengeavokhado kunye nentlanzi

2. Zilolonge rhoqo

Ukungabikho kwemisebenzi yomzimba yenye yezinto ezinobungozi kwi-prediabetes.

Ukuzivocavoca akulunganga kuphela kumandla kunye nakwimpilo yengqondo, kunokunciphisa iswekile yegazi ngokwandisa ubuntununtunu be-insulin. Oku kuvumela iiseli zomzimba wakho ukuba zisebenzise i-insulin ngokufanelekileyo.

Ngokwe-American Diabetes Association (ADA), ukuzivocavoca kunokunciphisa iswekile yegazi ukuya kwiiyure ezingama-24 emva kokuzivocavoca.

Ukuba uqala umkhuba omtsha wokuzilolonga, qala kancinci. Zibandakanye kwimisebenzi ebonakalayo yomzimba kangangemizuzu eli-15 okanye engama-20, emva koko ngokuthe ngcembe ukonyusa amandla kunye nobude bokusebenza emva kweentsuku ezimbalwa.

Ngokufanelekileyo, uya kufuna ukuba nemizuzu engama-30 ukuya kwengama-60 yomsebenzi omodareyitha ubuncinci iintsuku ezi-5 ngeveki. Ukuzivocavoca kunokubandakanya:

• ukuhamba
• ukuqhuba ibhayisekile
• ukubaleka
• ukuqubha
• i-aerobics
• ukudlala imidlalo

3. Ukunciphisa umzimba

Isibonelelo esinye sokwenza umthambo rhoqo kukuba oko kukunceda ukuba uchithe ubunzima obugqithisileyo.

Ngapha koko, ukuphulukana ne-5 ukuya kwi-10 leepesenti kumanqatha omzimba kunokuliphucula izinga leswekile yegazi kwaye kuncede ukubuyisela kwisifo seswekile. Kwabanye abantu, oku malunga neepawundi ezili-10 ukuya kwezi-20.

Ukuxhathisa kwe-insulin kuyanda xa unesayizi enkulu yesinqe, nawe. Ezi zi-intshi ezingama-35 okanye ngaphezulu kwabasetyhini kunye nee-intshi ezingama-40 okanye nangaphezulu kumadoda.

Ukutya okusempilweni kunye nokwenza umthambo rhoqo zozibini izitshixo zokunciphisa umzimba. Unokuthatha amanye amanyathelo, nawo. Oku kunokubandakanya ukufumana ubulungu bokuzivocavoca, ukusebenza nomqeqeshi, okanye ukuba nomhlobo ophendulayo, njengomhlobo okanye ilungu losapho.

Kwakhona, kunokunceda ukutya izidlo ezintlanu okanye ezintandathu ezincinci ngemini, endaweni yokutya kathathu enkulu.

4. Yeka ukutshaya

Abantu abaninzi bayazi ukuba ukutshaya kwandisa umngcipheko wesifo sentliziyo kunye nomhlaza wemiphunga. Kodwa ukutshaya kukwayinto enobungozi bokunganyangeki kwe-insulin, i-prediabetes, kunye nohlobo lwe-2 yeswekile.

Unokufumana uncedo lokuyeka ukutshaya. Sebenzisa iimveliso ezingaphaya kwekhawuntare ezifana neepototches okanye i-nicotine gum. Okanye, buza ugqirha wakho malunga neenkqubo zokuyeka ukutshaya okanye amayeza amiselweyo ukunceda ukunqanda iminqweno ye-nicotine.

5. Yitya iikhabhohbhayithi ezimbalwa

Nokuba uzimisele ekutyeni okusempilweni, kubalulekile ukuba ukhethe iicarbohydrate zakho ngononophelo. Uyakufuna nokutya ezimbalwa zeecarbbs zokunceda ukubuyisela i-prediabetes.

Ubukhulu becala ufuna ukutya ii-carbohydrate ezintsonkothileyo, ezingafakwanga iikhabhohayidrethi. Oku kubandakanya:

• imifuno
• amazimba
• iimbotyi

Ezi carbs zizityebi kwifayibha kwaye zikugcina ugcwele ixesha elide. Kuthatha ixesha elide ukophuka, ngenxa yoko zingena emzimbeni wakho kwinqanaba elincinci. Oku kunceda ukukhusela i-spikes yegazi.

Gwema okanye unciphise i-carbohydrate elula, efunxa ngokukhawuleza kwaye ibangele i-spike kwangoko kwiswekile yegazi. Iicarbohydrate ezilula zibandakanya:

• ilekese
• iyogathi
• busi
• ijusi
• iziqhamo ezithile

Iicarbohydrate ezihlaziyiweyo zisebenza ngokukhawuleza kwaye kufuneka zinqunyelwe okanye zithintelwe. Oku kubandakanya:

• irayisi emhlophe
• isonka esimhlophe
• pizza intlama
• Isiriyeli zesidlo sakusasa
• amaqebengwana
• ipasta

6. Nyanga i-apnea yokulala

Gcina ukhumbula, kwakhona, ukuba i-apnea yokulala inxulunyaniswa nokuxhathisa kwe-insulin.

Ngale meko, ukuphefumla kuyeka ukuphindaphinda ubusuku bonke ngenxa yokuphumla kwezihlunu zomqala.

Iimpawu zokuphefumla ubuthongo zibandakanya:

• ukukhwaza kakhulu
• ukukhefuzela xa ulele
• ukukrwitshwa xa ulele
• uvuka unentloko
• ukulala emini

Unyango luhlala lubandakanya ukusetyenziswa kwesixhobo somlomo ngelixa ulele ukugcina umqala uvulekile.

Ungasebenzisa kwakhona umatshini oqhubekayo wokunyanzeliswa komoya (CPAP). Oku kugcina indlela yomoya ephezulu ivulekile ubusuku bonke.

7. Sela amanye amanzi

Amanzi okusela yenye indlela ebalaseleyo yokunceda ukubuyisela umva isifo sikashukela kunye nokuthintela uhlobo lweswekile yesibini.

Amanzi anceda ukulawula amanqanaba eglucose egazi, kwaye ikwindawo entle esekwe kwisoda kunye nejusi yeziqhamo. Ezi ziselo zihlala ziphezulu kwiswekile.

8. Sebenza nengcali yezondlo

Ukwazi ukuba ungatya ntoni kunye ne-prediabetes kunokuba nzima. Nokuba ugqirha wakho wenza iingcebiso ngokutya, kuyanceda ukudibana nengcali yezondlo ebhalisiweyo (i-RDN).

I-RDN inokubonelela ngesikhokelo sesondlo kunye neengcebiso malunga nokutya okutyiweyo kunye nokuthintelwa.

Banokukunceda ukuba uphuhlise isicwangciso sokutya esithile kwimeko yakho kwaye banikeze ezinye iindlela ezifanelekileyo zokugcina ukutya okusempilweni. Injongo kukuzinzisa iswekile yegazi lakho.

Ngaba amayeza anokunceda ukuba unesifo seswekile?

Nangona abanye abantu beguqula i-prediabetes ngokutshintsha indlela yokuphila, oku akonelanga kuye wonke umntu.

Ukuba iswekile yegazi lakho ayiphucuki kwaye usemngciphekweni omkhulu wokuhlaselwa sisifo seswekile, ugqirha wakho unokukunika amayeza.

Amayeza okunceda ukunciphisa iswekile yegazi kunye nokuguqula i-prediabetes kubandakanya i-metformin (Glucophage, Fortamet) okanye ichiza elifanayo.

I-Metformin ibonakalisiwe ukunciphisa umngcipheko wesifo seswekile ukuya kuthi ga. Inokunciphisa umdla wakho wokutya, enokukunceda ukunciphisa umzimba, nawo.

Uza kubona nini ugqirha wakho

I-Prediabetes ingaqhubela phambili kuhlobo lwe-2 yeswekile. Ke kubalulekile ukuba ujonge iimpawu zakho kwaye uthethe nogqirha wakho ukuba uphuhlisa naziphi na iimpawu zeswekile.

Le miqondiso iyahluka kumntu kumntu kodwa ingabandakanya:

• ukwanda komchamo
• indlala engaqhelekanga
• ukungaboni kakuhle
• ukudinwa
• ukwanda kokoma

Umgca wezantsi

Ukufunyaniswa kwesifo seswekile akuthethi ukuba uya kuphuhlisa uhlobo lwesifo seswekile. Kodwa kuya kufuneka uthathe inyathelo elikhawulezayo lokuguqula imeko.

Ukufumana iswekile yegazi lakho kuluhlu olusempilweni kubalulekile. Awuyi kuthintela kuphela uhlobo lweswekile lwe-2, kodwa kunye neengxaki ezinxulumene nale meko njengesifo sentliziyo, ukubetha, ukonakala kwemithambo-luvo, kunye nabanye.