Ukucwangcisela ikamva lakho kuhlobo lwesibini lweswekile: Amanyathelo oza kuwathatha ngoku

Umxholo

• Fumana ukuhamba
• Ukuhlaziya ukutya kwakho
• Ukutya okongeza kwisidlo sakho
• Ukutya ukusika ukutya kwakho
• Gcina ubunzima obusempilweni
• Khathalela iinyawo zakho
• Cwangcisa ukuqeshwa kwakho kwangaphambili
• Yenza iqela lokukhathalela isifo seswekile
• Bekela bucala imali yokhathalelo lwexesha elizayo
• Cela uncedo
• Kick imikhwa engafanelekanga
• Yise kude

Ushwankathelo

Uhlobo lwe-2 yeswekile sisifo esinganyangekiyo esifuna ukucwangciswa rhoqo kunye nokwazisa. Okukhona unesifo seswekile, kokukhona umngcipheko ophakamileyo wokufumana kwakho iingxaki. Ngethamsanqa, unokwenza utshintsho kwindlela yokuphila olunokuthintela iingxaki.

Nanga amanye amanyathelo onokuwathatha ngoku ukucwangcisela ikamva lakho kunye nohlobo 2 lweswekile.

Fumana ukuhamba

Umsebenzi womzimba ubalulekile kulawulo lweswekile. Naluphi na uhlobo lokuhamba luncedo, ngoko zive ukhululekile ukukhetha into oyithandayo. Injongo kukufumana malunga nemizuzu engama-30 yomsebenzi ubuncinci amaxesha amahlanu ngeveki, okanye ubuncinci imizuzu eyi-150 iyonke ngeveki.

Ungaqala ngokuhamba okufutshane. Ukuba uyakuthanda ukudanisa, mhlawumbi ungabhalisa kwiklasi yokudanisa edibana namaxesha ambalwa ngeveki. Nokuba ukwenza igadi okanye ukukha amagqabi kunokuqwalaselwa njengomsebenzi we-aerobic.

Okukhona ushukuma ngoku, kokukhona kuya kuba lula ukulawula amanqanaba eswekile yegazi. Thetha neqela lakho lokhathalelo lwempilo ngaphambi kokuba uqale umsebenzi omtsha.

Ukuhlaziya ukutya kwakho

Ukuphucula umgangatho wokutya kwakho yenye indlela ebalulekileyo yokukunceda ukulawula isifo seswekile. Ingcali yokutya ebhalisiweyo sisixhobo esihle sokufunda ukuba ungayenza njani le nto.

Umbutho weSwekile waseMelika ucebisa ngokutya ukutya okune-carbohydrate encinci. Nenjongo yokubandakanya iziqhamo kunye nemifuno, kunye neeproteni ezomileyo kunye neenkozo ezipheleleyo. Ukuphepha ukutya okwandisa amanqanaba eswekile yegazi kunokunciphisa umngcipheko weengxaki ezizayo.

Ukutya okongeza kwisidlo sakho

• iintlanzi ezinamanqatha, ezinje nge salmon, ityhuna, ii-anchovies kunye ne-mackerel
• imifuno enamagqabi
• iziqhamo ezimibalabala kunye nemifuno
• amandongomane nembewu
• ioli yeoli yomnquma eyongezelelweyo
• nonfat okanye ubisi olunamafutha asezantsi
• amaqanda
• iponyoponyo
• amazimba
• inyama ebhityileyo

Ukutya ukusika ukutya kwakho

• iziselo ezineswekile-ezinencasa, ezinje ngeti esimnandi, ijusi kunye nesoda
• isonka esimhlophe
• ipasta
• irayisi emhlophe
• iswekile, kubandakanya iswekile emdaka kunye neswekile yendalo "njengobusi, incindi ye-agave, kunye nesiraphu yemephu
• ukutya okutyiwa kwangaphambili
• ukutya okuthosiweyo
• ukutya okunetyuwa eninzi
• iziqhamo ezomisiweyo
• iayisi khrim kunye nezinye iilekese
• ibhiya

Gcina ubunzima obusempilweni

Ukuba utyebe kakhulu, ukuphulukana neekhilogram nje ezimbalwa kunokwenza umahluko kulawulo lweswekile. Njengoko ukhula, ukugcina ubunzima obusempilweni kunokuba nzima ngakumbi, kodwa akunakwenzeka.

Ingcali yokutya ebhalisiweyo inokusebenza nawe ukumisela iinjongo zakho kunye neendlela zokulahleka kobunzima. Utshintsho olulula kwindlela otya ngayo, njengokutshintsha isoda eswekile emanzini, inokongeza.

Khathalela iinyawo zakho

Ukuhamba gazi okungalunganga kunye nomonakalo wemithambo-luvo obangelwa siswekile ephezulu yegazi kunokukhokelela kwizilonda ezinyaweni. Ukuthintela oku, kuya kufuneka unxibe izihlangu ezifanelekileyo, ezixhasayo ezineekawusi ezintle. Qinisekisa ukuba ujonga iinyawo zakho rhoqo kwiimpawu zamadyungudyungu okanye izilonda.

Cwangcisa ukuqeshwa kwakho kwangaphambili

Unokuthintela iingxaki ezininzi zesifo seswekile ngokufumanisa kwangoko kunye nonyango. Oku kuthetha ukuba kuya kufuneka utyelele ugqirha wakho rhoqo, nokuba awunazo iimpawu ezintsha.

Cwangcisa ukuqeshwa kwakho kwangaphambili kwaye uwagcine kwikhalenda ukuze ungalibali okanye uzame ukuzibekela ecaleni. Kuvavanyo ngalunye, ugqirha wakho uya kuqhuba iimvavanyo ezibalulekileyo zokujonga ukusebenza kwamayeza akho ngoku. Baza kuqinisekisa ukuba awuphuhlisi naziphi na iingxaki, ezinje ngoxinzelelo oluphezulu lwegazi okanye isifo sezintso.

Yenza iqela lokukhathalela isifo seswekile

Isifo seswekile sisifo esinzima. Ngenxa yokuba kunokukhokelela kwiingxaki ezininzi ezinokwenzeka, kuya kufuneka undwendwele ngaphezulu konyango nje lokuqala. Hlanganisa iqela lokunyamekela isifo sikashukela ngoku ukuqinisekisa ukuba unakekelwa kakuhle xa kwenzeka naziphi na iingxaki.

Iqela lakho lokukhathalela isifo seswekile linokubandakanya:

• ugqirha wezilwanyana obhalisiweyo
• Isifo seswekile
• usokhemesti
• ugqirha wamazinyo
• ugqirha wezonyango
• ugqirha wamehlo
• ugqirha wemithambo-luvo
• umboneleli wezempilo yengqondo
• unontlalontle
• ugqirha womzimba
• nephrologist

Bekela bucala imali yokhathalelo lwexesha elizayo

Ukhathalelo lwempilo lubiza kakhulu, kwaye ukuhlawulela ukhathalelo lweemeko ezingapheliyo kunokuba ngumceli mngeni omkhulu. Ubuncinane iipesenti ezingama-70 zabantu abangaphezu kweminyaka engama-65 ubudala baya kufuna uhlobo oluthile loncedo njengoko bekhula, ngokwe-American Diabetes Association. Ekugqibeleni, unokufuna uncedo kwimisebenzi yemihla ngemihla.

Unonophelo lwexesha elide lunokunikezelwa ekhaya okanye kwindawo yokuhlala yokuhlala. Ngumbono olungileyo ukuqala ukubeka bucala ezinye iimali ngoku ukuze ukwazi ukuhlawulela olu hlobo lokhathalelo kwixa elizayo. I-Medicare kunye nenye i-inshurensi ayisoloko igubungela olu hlobo lokhathalelo.

Cela uncedo

Ukuba usepinkini, kukho izixhobo ezikhoyo zokukunceda uhlawule amayeza akho eswekile. Nazi ezinye iingcebiso zokunciphisa iindleko zamayeza kunye nokubonelela:

• Buza ugqirha wakho ukuba ungafakwa kwisicwangciso sentlawulo.
• Fumana ikliniki yasimahla okanye yexabiso eliphantsi.
• Buza izibhedlele malunga neenkqubo zokhathalelo.
• Fumana umenzi wamayeza akho amiselweyo ukuze ubone ukuba ngaba banikezela ngoncedo lwezezimali okanye iinkqubo zoncedo lwe-copay.
• Tsalela umnxeba iZiko loMbutho leSwekile laseMelika loLwazi kunye neNkxaso yoLuntu ku-1-800-KWISIFO SOKUSUKA

Kick imikhwa engafanelekanga

Ukutshaya kwandisa kakhulu umngcipheko wokuba nesifo sentliziyo, ngakumbi xa unesifo seswekile. Ukusela kakhulu utywala kunokubangela ukuba amanqanaba eswekile egazini kunye nempilo iyonke. Ngokukhawuleza uyeka le mikhwa, kokukhona kungcono.

Yise kude

Iqela lakho lokhathalelo lweswekile, usapho kunye nabahlobo bonke bakhona ukukunceda ucwangcise ikamva eliyimpumelelo. Kodwa khumbula ukuba nguwe obiza izithonga. Ukutya usempilweni, ukuzilolonga ngakumbi, ukunciphisa umzimba, ukwenza izigqibo ngezemali, kunye nokutyelela qho ugqirha kunokumisela ikamva elilula nesifo seswekile.