Hlala ngokuQiniseka: Iingcebiso ngokuhlala ulungile nesifo seswekile

Umxholo

• Ukuqwalaselwa xa usenza umthambo
• Umngcipheko wokuzivocavoca ngesifo seswekile
• Ukujonga eswekile yegazi lakho ngaphambi kokuzilolonga
• Ngaphantsi kwe-100 mg / dL (5.6 mmol / L)
• Phakathi kwe-100 kunye ne-250 mg / dL (5.6 ukuya kwi-13.9 mmol / L)
• 250 mg / dL (13.9 mmol / L) ukuya kwi-300 mg / dL (16.7 mmol / L)
• 300 mg / dL (16.7 mmol / L) okanye ngaphezulu
• Iimpawu zeswekile esezantsi yegazi xa usenza umthambo
• Ukukhuthazwa kwemithambo yabantu abanesifo seswekile

Isifo seswekile sichaphazela njani ukuzivocavoca umzimba?

Ukuzivocavoca kunezibonelelo ezininzi kubo bonke abantu abanesifo seswekile. Ukuba unesifo seswekile sesi-2, umthambo uyanceda ukugcina ubunzima obunempilo kunye nokunciphisa umngcipheko wesifo sentliziyo. Inokukhuthaza ngcono ulawulo lweswekile yegazi kunye nokuhamba kwegazi.

Abantu abanesifo seswekile sokuqala banokuzuza kwimithambo. Nangona kunjalo, kuya kufuneka ujonge amanqanaba eswekile yegazi ngokusondeleyo. Oku kubaluleke ngakumbi ukuba uthatha amayeza anyusa imveliso yakho ye-insulin. Ukuba kunjalo, umthambo ungakhokelela kwi-hypoglycemia okanye ketoacidosis. Ukuba unodidi lwesibini lweswekile kodwa awuwathathi la mayeza, kukho umngcipheko ophantsi kakhulu weswekile esezantsi yegazi ngokuzilolonga. Nokuba yeyiphi na indlela, imithambo iluncedo logama nje uthabatha amanyathelo okhuseleko afanelekileyo.

Nangona ungeke ukhuthazwe ukuba usebenzise okanye ungakhathazeki ngamanqanaba eshukela egazi, unganikezeli. Unokufumana inkqubo yokuzivocavoca esebenza kuwe. Ugqirha wakho unokukunceda ukhethe imisebenzi efanelekileyo kwaye usete iithagethi zeswekile yegazi ukuqinisekisa ukuba uzilolonga ngokukhuselekileyo.

Ukuqwalaselwa xa usenza umthambo

Ukuba awuzange usebenzise ixesha elithile kwaye uceba ukuqala into enobudlova kunenkqubo yokuhamba, thetha nogqirha wakho. Oku kubaluleke ngakumbi ukuba unazo iingxaki ezingapheliyo okanye ukuba unesifo seswekile ngaphezulu kweminyaka eli-10.

Ugqirha wakho unokucebisa ngovavanyo lokuzivocavoca ngaphambi kokuba uqalise inkqubo yovavanyo ukuba ungaphezulu kweminyaka engama-40 ubudala. Oku kuyakuqinisekisa ukuba intliziyo yakho ikwimeko efanelekileyo ngokwaneleyo ukuba ukwazi ukuzilolonga ngokukhuselekileyo.

Xa usenza umthambo kwaye unesifo seswekile, kubalulekile ukuba uzilungiselele. Kuya kufuneka usoloko unxiba isacholo sonyango okanye esinye isazisi esazisa abantu ukuba unesifo seswekile, ngakumbi ukuba ukwamayeza anyusa i-insulin. Kule meko, kuya kufuneka unezinye izinto zokukhusela ngesandla ukukunceda ukuphakamisa iswekile yegazi xa kufuneka njalo. Ezi zinto zibandakanya:

• ii-carbohydrate ezisebenza ngokukhawuleza ezinje ngegels okanye iziqhamo
• iipilisi zeswekile
• iziselo zemidlalo eziqulathe iswekile, ezinjengeGatorade okanye iPowerade

Ngelixa uhlala usela amanzi amaninzi xa usebenza, abantu abanesifo seswekile kufuneka bakukhathalele ngakumbi ukufumana ulwelo olwaneleyo. Ukuphelelwa ngamanzi emzimbeni ngexesha lokuzilolonga kunokuchaphazela amanqanaba eswekile egazini lakho. Qaphela ukuba usele ii-ounces ezili-8 zamanzi ngaphambi, ngexesha, nasemva kokuzilolonga ukuze uhlale uhlaziyekile.

Umngcipheko wokuzivocavoca ngesifo seswekile

Xa usenza umthambo, umzimba wakho uqala ukusebenzisa iswekile esegazini njengomthombo wamandla. Umzimba wakho uphinde ube novakalelo ngakumbi kwi-insulin kwinkqubo yakho. Oku kuluncedo ngokubanzi. Nangona kunjalo, ezi ziphumo zibini zinokubangela ukuba iswekile yegazi lakho yehle iye kumanqanaba asezantsi ukuba ngaba ukwamayeza anyusa imveliso ye-insulin. Ngesi sizathu, kubalulekile ukubeka esweni iswekile yegazi yakho zombini ngaphambi nasemva kokuba uzilolonge ukuba ukule mayeza. Dibana nogqirha wakho amanqanaba eswekile efanelekileyo yegazi ngaphambi nasemva kokwenza umthambo.

Abanye abantu abanesifo seswekile banokufuna ukuthintela umthambo onzima. Oku kuyinyani ukuba uneendlela ezithile zokufumana isifo seswekile, isifo sesiso, uxinzelelo lwegazi, okanye unyawo. Ukuzivocavoca okunzima kunokunyusa umngcipheko weswekile esezantsi kwiiyure ezininzi emva kokuzilolonga. Abantu abakumayeza ababeka emngciphekweni weswekile esezantsi yegazi kufuneka bakulumkele ukuvavanya iswekile yegazi ixesha elide emva kokwenza umthambo onzima. Soloko uthetha nogqirha wakho malunga nendlela efanelekileyo enikwe iinkxalabo zakho zempilo ezizodwa.

Ukuzivocavoca ngaphandle kunokuchaphazela nempendulo yomzimba wakho. Umzekelo, ukuhla kakhulu kubushushu kunokuchaphazela amanqanaba eswekile yegazi lakho.

Kufuneka wenze ntoni ukuba iswekile esegazini lakho iphantsi kakhulu okanye iphezulu ngaphambi kokuba uzimisele ukuzilolonga? Ukuba amanqanaba eswekile esegazini aphezulu kwaye une-1 yeswekile, unokuvavanya iisetoni, kwaye uphephe ukuzilolonga ukuba unazo iitoni. Ukuba amanqanaba eswekile esezantsi asezantsi, kufuneka utye into ngaphambi kokuba uqalise ukuzilolonga. Thetha nogqirha wakho ukwenza isicwangciso esikusebenzelayo.

Ukujonga eswekile yegazi lakho ngaphambi kokuzilolonga

Kuya kufuneka ujonge iswekile yegazi lakho malunga nemizuzu engama-30 ngaphambi kokuba uzilolonge ukuqinisekisa ukuba ikuluhlu olukhuselekileyo. Ngelixa ugqirha wakho enokubeka iinjongo kunye nawe, nazi izikhokelo ngokubanzi:

Ngaphantsi kwe-100 mg / dL (5.6 mmol / L)

Ukuba usebenzisa amayeza awonyusa amanqanaba e-insulin emzimbeni, yeka ukuzilolonga de ube utye ukutya okune-carbohydrate. Oku kubandakanya iziqhamo, isiqingatha sesandwich yaseTurkey, okanye iziqhekezi. Unokunqwenela ukuphinda ujonge iswekile yegazi ngaphambi kokuzilolonga ukuze uqiniseke ukuba ikuluhlu olufanelekileyo.

Phakathi kwe-100 kunye ne-250 mg / dL (5.6 ukuya kwi-13.9 mmol / L)

Olu luhlu lweswekile yegazi lwamkelekile xa uqala ukwenza umthambo.

250 mg / dL (13.9 mmol / L) ukuya kwi-300 mg / dL (16.7 mmol / L)

Eli nqanaba leswekile yegazi linokubonisa ubukho be-ketosis, ke qiniseka ukuba ujonga ietoni. Ukuba bakho, musa ukuzivocavoca de amanqanaba eswekile yegazi akho anciphe. Oku kuhlala kungumcimbi wabantu abanesifo seswekile sokuqala.

300 mg / dL (16.7 mmol / L) okanye ngaphezulu

Eli nqanaba le-hyperglycemia linokuqhubela phambili ngokukhawuleza libe yi-ketosis. Oku kunokuba nzima ngokuzivocavoca kubantu abane-1 yeswekile abanesifo se-insulin. Abantu abanesifo seswekile sesi-2 kunqabile ukuba bakhulise ukuswela kwe-insulin okunzulu. Ngokuqhelekileyo abadingi ukuhlehlisa ukuzivocavoca ngenxa yeglucose ephezulu yegazi, ngokude nje ukuba bazive kakuhle kwaye bakhumbule ukuhlala be-hydrated.

Iimpawu zeswekile esezantsi yegazi xa usenza umthambo

Ukuqonda i-hypoglycemia ngexesha lokuzilolonga kunokuba nzima. Ngokwemvelo, umthambo ubeka uxinzelelo emzimbeni wakho onokulinganisa iswekile esezantsi yegazi. Unokufumana iimpawu ezizodwa, ezinje ngenguqu engaqhelekanga ebonakalayo, xa iswekile yegazi lakho isiba sezantsi.

Imizekelo yeempawu ze-hypoglycemia ezikhuthazayo kwabo banesifo seswekile zibandakanya:

• ukucaphuka
• ngokukhawuleza ukudinwa
• ukubila ngokugqithileyo
• ukurhawuzelela izandla okanye ulwimi
• ukungcangcazela okanye ukungcangcazela kwezandla

Ukuba ufumana ezi mpawu, vavanya iswekile yegazi lakho kwaye uphumle umzuzwana. Yitya okanye usele i-carbohydrate esebenza ngokukhawuleza ukukunceda ubuyise amanqanaba eswekile yegazi lakho.

Ukukhuthazwa kwemithambo yabantu abanesifo seswekile

IAmerican Academy yoGqirha lweeNtsapho icebisa ukuba ubonane nogqirha wakho xa usenza olona hlobo lokuzilolonga, ngenxa yemeko yakho yempilo. Indawo elungileyo onokuthi uqale ngayo lolunye uhlobo lokuzilolonga umzimba, olucela umngeni kwimiphunga yakho nentliziyo ukuyomeleza. Eminye yemizekelo ibandakanya ukuhamba, ukudanisa, ukubaleka, okanye ukuthatha iklasi ye-aerobics.

Nangona kunjalo, ukuba iinyawo zakho zonakaliswe sisifo seswekile, unganqwenela ukuqaphela ukuzilolonga okukugcina ungahlali ezinyaweni zakho. Oku kuya kuthintela ukonzakala okungaphezulu okanye ukonakala. Olu qheliselo lubandakanya ukukhwela ibhayisekile, ukubheqa okanye ukuqubha. Soloko unxiba izihlangu ezifanelekileyo, ezikulungeleyo kunye neekawusi ezinokuphefumla ukunqanda ukucaphuka.

Okokugqibela, sukucinga ukuba kufuneka ube yimbaleki yemarathon. Endaweni yoko, zama ngokuqala ngokwenza umthambo we-aerobic ngokunyusa imizuzu emi-5 ukuya kweli-10. Emva koko sebenza indlela yakho ukuya kwimizuzu engama-30 yokuzilolonga iintsuku ezininzi zeveki.