Indlela yokuthintela isifo seswekile

Umxholo

• Isishwankathelo
• Luhlobo luni lwesifo seswekile?
• Ngubani osemngciphekweni wohlobo lwesibini lweswekile?
• Ndingathintela njani okanye ndilibazise ukufumana uhlobo lwesibini lweswekile?

Isishwankathelo

Luhlobo luni lwesifo seswekile?

Ukuba unesifo seswekile, amanqanaba eswekile yegazi aphezulu kakhulu. Ngohlobo lwesibini lweswekile, oku kwenzeka kuba umzimba wakho awuyenzi ngokwaneleyo i-insulin, okanye ayisebenzisi kakuhle i-insulin (oku kubizwa ngokuba yi-insulin resistance) Ukuba usemngciphekweni wohlobo lweswekile lwesibini, unokukwazi ukuthintela okanye ukulibazisa ukukhulisa.

Ngubani osemngciphekweni wohlobo lwesibini lweswekile?

Abantu abaninzi baseMelika basemngciphekweni wohlobo lweswekile lwesibini. Amathuba akho okufumana exhomekeke kwindibaniselwano yemingcipheko enje ngemfuza kunye nendlela ophila ngayo. Imiba yomngcipheko ibandakanya

• Ukuba ne-prediabetes, oko kuthetha ukuba unamanqanaba eswekile egazi aphezulu kunesiqhelo kodwa angaphakamanga ngokwaneleyo ukuba ubizwe ngokuba uneswekile
• Ukutyeba kakhulu okanye ukutyeba kakhulu
• Ukuba neminyaka engama-45 okanye ngaphezulu
• Imbali yosapho yeswekile
• Ukuba yi-Afrika yaseMelika, iAlaska Native, American Indian, Asia American, Hispanic / Latino, Native Hawaiian, okanye Pacific Islander
• Ukuba noxinzelelo lwegazi
• Ukuba nenqanaba eliphantsi le-cholesterol ye-HDL (elungileyo) okanye inqanaba eliphezulu le-triglycerides
• Imbali yeswekile xa ukhulelwe
• Emva kokubeleka umntwana onobunzima obuziikhilogram ezili-9 okanye nangaphezulu
• Indlela yokuphila yokungasebenzi
• Imbali yesifo sentliziyo okanye ukubetha
• Ukuba noxinzelelo
• Ukuba ne-polycystic ovary syndrome (i-PCOS)
• Ukuba ne-acanthosis nigricans, imeko yolusu apho ulusu lwakho luba mnyama kwaye lujiyile, ngakumbi entanyeni okanye emakhwapheni.
• Ukutshaya

Ndingathintela njani okanye ndilibazise ukufumana uhlobo lwesibini lweswekile?

Ukuba usemngciphekweni wesifo seswekile, unokukwazi ukusithintela okanye ukulibazisa ukusifumana. Uninzi lwezinto ekufuneka uzenzile zibandakanya ukuba uphile impilo esempilweni. Ke ukuba uyalwenza olu tshintsho, uya kufumana nezinye izibonelelo zezempilo. Unokuwunciphisa umngcipheko wezinye izifo, kwaye uya kuziva ungcono kwaye ube namandla angaphezulu. Utshintsho

• Ukunciphisa umzimba kunye nokukugcina. Ukulawula ubunzima yinxalenye ebalulekileyo yothintelo lweswekile. Unokwazi ukuthintela okanye ukulibazisa isifo seswekile ngokulahla i-5 ukuya kwi-10% yesisindo sakho sangoku. Umzekelo, ukuba ulinganisa iiponti ezingama-200, injongo yakho iya kuba kukulahleka phakathi kweepawundi ezili-10 ukuya kwezi-20. Kwaye wakuba ulahlekelwe bubunzima, kubalulekile ukuba ungabuzuzi kwakhona.
• Ukulandela isicwangciso esifanelekileyo sokutya. Kubalulekile ukunciphisa inani leekhalori ozityayo kunye noselo ngalunye suku, ukuze unciphise umzimba kwaye ugcine. Ukwenza oko, ukutya kwakho kufuneka kubandakanya iinxalenye ezincinci kunye namafutha amancinci kunye neswekile. Kuya kufuneka utye ukutya okwahlukeneyo kwiqela ngalinye lokutya, kubandakanya ukutya okuziinkozo, iziqhamo kunye nemifuno. Ikwangumbono olungileyo ukunciphisa inyama ebomvu, kwaye uphephe inyama eqhubekileyo.
• Yenza umthambo rhoqo. Ukuzivocavoca kunezibonelelo ezininzi zempilo, kubandakanya ukukunceda ukunciphisa umzimba kunye nokunciphisa amanqanaba eswekile yegazi. Zombini ezi zinto zinciphisa umngcipheko wohlobo lweswekile yesi-2. Zama ukufumana ubuncinci imizuzu engama-30 yomsebenzi womzimba iintsuku ezi-5 ngeveki. Ukuba awuzange usebenze, thetha nomsebenzi wakho wezempilo ukuze ubone ukuba zeziphi iintlobo zokuzilolonga ezilungele wena. Ungaqala kancinci kwaye usebenze ukufikelela kwinjongo yakho.
• Musa ukutshaya. Ukutshaya kunokuba negalelo ekuchaseni i-insulin, enokuthi ikhokelele kuhlobo lweswekile yesi-2. Ukuba sele utshaya, zama ukuyeka.
• Thetha nomboneleli wakho wezempilo ukubona ukuba ikhona enye into onokuyenza ukulibazisa okanye ukuthintela uhlobo lweswekile lwesibini. Ukuba usemngciphekweni omkhulu, umboneleli wakho unokucebisa ukuba uthathe olunye lweendidi ezimbalwa zamayeza eswekile.

I-NIH: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

• Iimbali ezi-3 eziphambili zoPhando ezivela kwiCandelo leSwekile le-NIH
• Utshintsho kwiNdlela yokuPhila kuLibaziseko okanye ekuThinteleni udidi lwesibini lweswekile
• Ubhubhane ofihlakeleyo weSifo seSwekile
• UViola Davis ekujonganeni nePrediabetes kunye nokuba nguMmeli wezeMpilo