Okuqukethwe
Kuyisiko ukwelapha abalandeli bendlela yokuphila enempilo ngokwehlisa. Njengabo, bonke manje bangabathandi be-PP, ama-fitness gurus - futhi ngokujwayelekile, yini ongayenza ngenxa yephrofayili enhle ku-Instagram.
Kodwa-ke, indlela yokuphila enempilo akuyona nje inkambiso yemfashini, kepha futhi yithuba langempela lokunciphisa izingozi zokuthuthukisa izifo ezahlukahlukene, ikakhulukazi, ama-prediabetes. Ukungabaza? Ake sikutshele manje!
Kuyini ama-Prediabetes?
Ngeshwa, lo mqondo awaziwa kahle kubabukeli abaningi, yize ukuthi cishe ama-20% wabantu baseRussia abaneminyaka engama-20 kuya kwengu-79 banesifo i-prediabetes. Isifo sikashukela siyisandulela sohlobo lwesibili sikashukela, esandisa ubungozi besifo senhliziyo. Uma zingekho izindlela zokuvimbela iminyaka eyisikhombisa, iziguli ezine-prediabetes zinamathuba amaningi okuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili futhi zikhuphule kakhulu ubungozi bezinkinga ezinjengokushaywa unhlangothi, ukuhlaselwa yinhliziyo, ukwehla kombono nokulimala kwezinso.
Njenge-type 2 diabetes mellitus, i-prediabetes ukuphazamiseka kwe-carbohydrate metabolism, kusekelwe ekwehliseni ukuzwela kwezicubu zomzimba ezahlukahlukene ku-glucose. Kodwa-ke, kulesi sigaba, izinga eliphakeme le-plasma glucose alikafiki emazingeni esici sohlobo lwesifo sikashukela se-2 futhi sithathwa njengokuhlehliseka.
Ukukhohlisa kwama-prediabetes kulele ekutheni ayinazo izimpawu ezibalulekile zomtholampilo, okungukuthi, ayizibonakalisi nganoma iyiphi indlela empilweni yansuku zonke. Ezimweni eziningi, ama-prediabetes atholakala cishe ngengozi: ngesikhathi sokuhlolwa okujwayelekile kwezokwelapha noma ukuhlolwa kwanoma iyiphi injongo yezokwelapha. Yilesi simo esibalulekile ukushintsha ukuze kwehliswe izinga lezehlakalo ngokujwayelekile.
Futhi indlela yokuphila enempilo izosiza kanjani?
Indlela yokuphila enempilo, ukudla okunomsoco nokuzivocavoca umzimba okuyizindlela eziyinhloko zokulawula ama-prediabetes, ukuyivimbela futhi, ngakho-ke, ukuvimbela ukuthuthukiswa kohlobo lwesifo sikashukela esikhathini esizayo. Lesi yisifo sangaphambi kwesifo saso esihlukile esiza ukuvimbela uhlobo lwesifo sikashukela, udinga nje ukuthola ukuthi sikhona ngesikhathi, futhi esimweni sikashukela, ukuvimbela kulula kakhulu kunokwelashwa
Ososayensi benze izifundo ezahlukahlukene ezibonisa ngokusobala ukuthi ancipha kanjani amathuba okuba nesandulela ngculazi (futhi, ngokufanele, uhlobo lwesifo sikashukela 2) lapho kuguqulwa indlela yokuphila kube enempilo. Nayi imingcele efanele ukunakwa ngokukhethekile.
Ukuvivinya umzimba: Kunconywa ukwethula okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngesonto empilweni yakho (ungasheshi ukwesatshiswa - lena imizuzu nje engama-20 ngosuku).
Isisindo somzimba: kubalulekile ukulandelela i-BMI yakho (ebalwa kusetshenziswa ifomula yesisindo somzimba ku-kg / ukuphakama ku-m2), kufanele ibe ngaphansi kuka-25.
Ukudla: kungcono ukukhetha ukudla okunomsoco, ukunciphisa inani lamafutha, ukuyeka ama-carbohydrate asheshayo, amaswidi ezimboni nokunye ukudla okunoshukela omningi.
Yini enye ongayenza?
Enye yezinto ezibaluleke kakhulu ongayenza ukuvikela ama-prediabetes ukunikela ngokuzila ukudla njalo nge-glucose glucose. Lokhu ukuhlaziywa okulula nokufinyeleleka kakhulu (kungenziwa, kufaka phakathi nomshwalense wezempilo ophoqelekile), ozosiza ukuxilonga ama-prediabetes ngesikhathi futhi (uma kuqinisekisiwe) ukulawula inkambo yawo.
Kubaluleke kakhulu ukuhlola njalo amazinga wakho we-glucose kulabo abawela kwesinye sezigaba ezilandelayo:
uneminyaka engaphezu kwengu-45;
ukutholakala kwezihlobo eziqondile ezitholwe zine-type 2 yesifo sikashukela;
ukukhuluphala ngokweqile (i-BMI engaphezu kwengu-25);
izinga eliphansi lokuzivocavoca umzimba;
ama-polycystic amaqanda;
isifo sikashukela sokukhulelwa (“isisu sokukhulelwa”) noma umlando wokuba nengane enesisindo esingaphezu kuka-4 kg.
Uma ufundile lolu hlu futhi wabona ukuthi amanye amaphuzu alo asebenza nakuwe, into esemqoka ukungatatazeli. Uhlobo "lwebhonasi" kuma-prediabetes ukuthi (ngokungafani nohlobo lwesifo sikashukela sohlobo 2) lubuyiselwa emuva ngokuphelele.
Mane unikele ngegazi njalo ngokuzila ukudla i-plasma glucose futhi ukhumbule ukuthi ukuxilongwa kusenesikhathi, ukuguquka kwendlela yokuphila ngesikhathi esifanele, ukudla okunempilo nokuvivinya umzimba okunengqondo kunganciphisa kakhulu ubungozi besandulela ngculazi kanye nohlobo lwesifo sikashukela esingu-2!