Okuqukethwe
Abantu abaningi bacabanga ukuthi ukwehlisa isisindo ngesifo sikashukela akunakwenzeka. Kunzima kakhulu kubantu abaphethwe yilesi sifo ukunciphisa umzimba, kepha akukho okungenzeki. Futhi ngohlobo lwesifo sikashukela sohlobo II, ukwehla kwesisindo kubaluleke kakhulu, ngoba kuzosiza ukubuyisela amaseli ekuzweleni kwe-insulin futhi kusebenze ushukela wegazi. Kodwa-ke, inqubo yokwehlisa isisindo inezinye izici.
Imithetho yokwehlisa isisindo kubantu abanesifo sikashukela
Ngaphambi kokuqala ukudla, kubalulekile ukubonisana nodokotela ngezincomo zakhe futhi, lapho kudingeka, shintsha isilinganiso semithi. Futhi, abanesifo sikashukela kufanele babhekiswe kulokho ukwehla kwesisindo ngeke kusheshe. Konke kumayelana nokuzwela okuphansi kwe-insulin, okuvimbela ukuwohloka kwamafutha. Ukulahlekelwa ikhilogremu elilodwa ngesonto kungumphumela omuhle kakhulu, kepha kungaba kuncane (ikhalori). Ukudla okulambile, okunama-kilojoule amancane akuvunyelwe kubantu abanjalo, ngoba ngeke kubasize banciphise isisindo ngokushesha, kungadala ikhoma futhi kugcwele ukungalingani okukhulu kwamahomoni.
Yini okufanele siyenze:
- Bala imfuneko yakho yansuku zonke yekhalori;
- Lapho udweba imenyu, gxila emithethweni yokudla okunempilo kwabanesifo sikashukela;
- Bala i-BZHU, ukhawulele okuqukethwe kwekhalori ngenxa yama-carbohydrate namafutha, udle ngokulinganayo, ngaphandle kokudlula i-BZHU;
- Yidla kancane, usabalalise ngokulinganayo izingxenye usuku lonke;
- Susa ama-carbohydrate alula, khetha ukudla okunamafutha amancane, ukudla okunama-GI amancane kanye nezingxenye zokulawula;
- Yeka ukuluma, kodwa zama ukungakweqi ukudla okuhleliwe;
- Phuza amanzi anele nsuku zonke;
- Thatha i-vitamin ne-mineral complex;
- Yidla, thatha imithi, futhi uvivinye umzimba ngasikhathi sinye.
Kunemithetho embalwa, kepha idinga ukuvumelana nokubandakanyeka. Umphumela ngeke ufike ngokushesha, kepha inqubo izoshintsha impilo yakho ibe ngcono.
Umsebenzi womzimba wabantu abanesifo sikashukela
Uhlobo olujwayelekile lokuzivocavoca lokuzivocavoca kathathu ngesonto alubafanele abantu abanesifo sikashukela. Badinga ukuziqeqesha kaningi - ngokwesilinganiso izikhathi ezingama-4-5 ngesonto, kepha izikhathi ngokwazo kufanele zibe mfushane. Kungcono ukuqala ngemizuzu emi-5 kuya kwengu-10, ukwanda kancane kancane kwesikhathi kube yimizuzu engama-45. Ungakhetha noma yiluphi uhlobo lokuqina lokuqeqeshwa, kepha abanesifo sikashukela badinga ukungena embusweni wokuqeqesha kancane kancane nangokucophelela.
Kubaluleke kakhulu ukulandela imihlahlandlela yokudla okunempilo ngaphambi, ngesikhathi nangemva kokuvivinya umzimba ukugwema i-hypo- noma i-hyperglycemia. Ngokwesilinganiso, amahora amabili ngaphambi kokuqeqeshwa, udinga ukudla isidlo sakho esigcwele samaprotheni nama-carbohydrate. Ngokuya ngokufundwa kweshukela egazini lakho, kwesinye isikhathi kuyadingeka ukuthi ube nokudla okulula kwe-carbohydrate ngaphambi kokuqeqeshwa. Futhi uma isikhathi sesifundo singaphezu kwengxenye yehora, khona-ke kufanele uphazamise ukudla okulula kwe-carbohydrate (ijusi noma iyogathi), bese uqhubeka nokuzivocavoca umzimba. Wonke la maphuzu kufanele axoxwe nodokotela wakho ngaphambi kwesikhathi.
Umsebenzi wokungaqeqesheki ubaluleke kakhulu njengoba wandisa izindleko zekhalori. Kunezindlela eziningi zokushisa ama-calories amaningi. Inqobo nje uma ufaka kahle umbuso woqeqesho, imisebenzi yansuku zonke izoba usizo olukhulu.
Abantu abakhuluphele kakhulu abadingi ukugxila ekuzivocavoca umzimba, kepha ekuhambeni. Kungcono ukuhambahamba nsuku zonke futhi uhambe ngezinyathelo eziyizinkulungwane eziyi-7-10. Kubalulekile ukuqala kusuka kubuncane obunokwenzeka, ukugcina umsebenzi ezingeni eliqhubekayo, kancane kancane ukwanda kwesikhathi nokuqina kwawo.
Okunye okuvelele
Ucwaningo lukhombisile ukuthi ukulala ngokwanele kunciphisa ukuzwela kwe-insulin, okufaka isandla ekwakhiweni kohlobo lwesibili sikashukela kubantu abakhuluphele. Ukulala ngokwanele kwamahora we-7-9 kuthuthukisa ukuzwela kwe-insulin futhi kuthuthukise inqubekela phambili yokwelashwa. Ngaphezu kwalokho, ukuntuleka kokulala kuphazamisa ukulawula ukudla. Uma ufuna ukunciphisa isisindo, udinga ukuqala ukulala ngokwanele.
Iphuzu lesibili elibalulekile ukulawula ukucindezeleka ngesikhathi sokulahlekelwa isisindo. Landelela imizwa yakho, gcina idayari yemizwa, qaphela izikhathi ezinhle empilweni. Yamukela ukuthi awukwazi ukulawula izehlakalo emhlabeni, kepha uyakwazi ukwenza ngcono impilo yakho futhi wehlise isisindo (i-calorizator). Kwesinye isikhathi izinkinga zengqondo zijule kakhulu kangangokuthi azikwazi ukuzenza ngaphandle kosizo lwangaphandle. Xhumana nochwepheshe ozokusiza ukubhekana nabo.
Zinake wena nenhlalakahle yakho, ungazifuneli okuningi, funda ukuzithanda manje futhi ushintshe imikhuba yakho. Uma unesifo sikashukela kanye nesisindo esiningi ngokweqile, kuzofanele wenze umzamo omncane ukudlula abantu abaphilile, kepha ungalahli ithemba, usendleleni efanele.