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Isikhokelo sakho sokuguqula ii-prediabetes ngokutya kunye nonyango

Isikhokelo sakho sokuguqula ii-prediabetes ngokutya kunye nonyangoImfundo yezeMpilo

Ufumana kuvavanyo lwegazi oluqhelekileyo ukuze ufumane umnxeba kugqirha wakho. Unesifo seswekile, imeko apho amanqanaba eswekile egazini akho aphezulu kunesiqhelo, kodwa engaphakamanga ngokwaneleyo ukuba unokuchongwa sisifo seswekile sesi-2.





Malunga nezigidi ezingama-84 zaseMelika kwisifo seswekile , ngokweZiko loLawulo lweZifo kunye noThintelo (CDC), elinokuthi ekugqibeleni lonyuse umngcipheko wakho wokuphuhlisa uhlobo lweswekile 2, isifo sentliziyo, okanye ukubetha. Uhlobo lwe-2 lweswekile luhlukile kunohlobo lwe-1 yeswekile, imeko apho abantu bengayivelisi i-insulin. Abantu abanesifo seswekile sesi-2 abaphenduli kwi-insulin njengoko kufanelekile, emva koko kwesi sifo, imizimba yabo iyeke ukuvelisa i-insulin eyaneleyo.



Yintoni i-prediabetes?

Uthathelwa ingqalelo ukuba une-prediabetes ukuba iswekile yegazi yakho iphakathi kwe-100 kunye ne-125 mg / dl kwiimvavanyo zokuzila ukutya kwegazi ezimbini okanye nangaphezulu, okanye ukuba amanani akho awela phakathi kwe-5.7% kunye ne-6.4% kuvavanyo lwe-AIC olinganisa amanqanaba eswekile yegazi kwiinyanga ezimbini ukuya kwezintathu ezidlulileyo.

Ukuxilongwa kwangaphambili kwesifo seswekile kunokuvakala kuyinto eyoyikisayo. Kodwa, iindaba ezimnandi zokuguqula i-prediabetes kunokwenzeka-ngotshintsho kwindlela yokuphila elula ungayithintela ekuqhubekeni kuhlobo lwe-2 yeswekile.

Uxilongo ekufuneka luthathwe ngokungathí sina, kodwa ngongenelelo kwangoko, njengokulandela ukutya okunesondlo, ukugcina ubunzima obunempilo, kunye nokwenza umthambo rhoqo, abantu banokuwunciphisa umngcipheko wokuba nohlobo lwesifo seswekile, utshilo u-Osama Hamdy, MD, umbhali incwadi, Ukuqhambuka kweswekile.



Ezinxulumene: Isikhokelo se-prediabetes

Iindlela ezili-9 zokuqalisa ukubuyisa umva ngesifo seswekile ngokwendalo

Nazi ezinye iingcebiso zeengcali ezenzelwe ukukunceda ufumane amanqanaba eswekile egazini lakho ekujongeni nasekuthinteleni uhlobo lweswekile yesi-2. Qala ngenyathelo elinye okanye amabini alula kwaye xa sele uwazi kakuhle lawo, yongeza isibini.

1. Phalaza iiponti ezimbalwa.

Ukufumana ubunzima, ngakumbi kwindawo ejikeleze isisu sakho, kwandisa umngcipheko wokuba nohlobo lwesibini lweswekile. Nokuba ukunciphisa umzimba ngokulinganayo kunokunceda ukunciphisa le ngozi kunye nokuphucula amanqanaba eswekile yegazi. Kuphando lwakhe, uGqirha Hamdy ufumanise ukuba abo baphulukene ne-7% yobunzima bomzimba wabo (olingana neepawundi ezili-16 kumfazi onobunzima obungama-225), baphucule amandla abo okuphendula kwi-insulin malunga nama-57%. Lowo ngumahluko omkhulu!



2. Khetha ukutya okufanelekileyo.

UGqr. KaHamdy uphando ibonisa ukuba abo balandela isicwangciso sokutya saseMeditera, ngaphandle kokuthintela iikhalori, babonisa ukuphucuka okukhulu kulawulo lwe-glycemic kunye novakalelo lwe-insulin kunabo balandela ezinye izidlo.

Ukutya okufana nehabile, ukutya okuziinkozo, iyogathi kunye neemveliso zobisi, imifuno enamagqabi aluhlaza, ii-apile, iiblueberries, ii-walnuts, irayisi emdaka kunye nemidumba inxulunyaniswa nomngcipheko wesifo seswekile, uGqirha Hamdy ucacisa. Kubalulekile ukutya iiprotein ezinje ngeentlanzi, inkukhu kunye neturkey, iinkozo kunye nobisi.

Ucebisa ukuba usebenzise isalathiso se-glycemic (GI) njengesixhobo sokumisela ukuba ukutya okuthile kunokuchaphazela njani iswekile yegazi lakho. Isalathiso sikudibanisa ukutya kwisikali ukusuka kwi-1 ukuya kwi-100. Ukutya okuphezulu kwi-GI, njengaleyo inee-carbohydrate ezininzi ezenziweyo, kuya kunyusa iswekile yegazi ngokukhawuleza. Ukutya kubekwe kumgangatho ophantsi kwinqanaba le-GI — njengalezo zityebileyo kwifayibha, iiprotein, kunye namafutha — ngokuthe ngcembe zonyusa amanqanaba eswekile yegazi . Inkqubo ye- Umbutho weSwekile yaseMelika inikeza ulwazi oluthe kratya kwi-GI kunye neendlela zokupheka ezinesifo seswekile.

Kwaye ungalibali ukuziqhelanisa nolawulo lwesahlulo. Cinga ukutshintshela kwipleyiti encinci kunye nokusela iglasi yamanzi kunye nesidlo sonke ukuthintela ukutya kwakho.

3. Kuphephe ukutya okuthile.

Ukutya kunempembelelo enkulu kumanqanaba eswekile yegazi kunye nokutya ukutya okungalunganga kunokuphakamisa umngcipheko wokuba nohlobo lwesibini lweswekile.

Nciphisa amafutha agcweleyo kunye neecarbohydrate ezicokisekileyo, utshilo uGqirha Hamdy. Nciphisa ukutyiwa kwenyama egqityiweyo kunye nayiphi na into eyenziwe ngomgubo omhlophe njengepitsa, iigels, kunye nepasta, kunye nokutya okuneswekile njenge ice cream, itshokholethi yobisi, kunye nejusi.

Okunye ukutya ukunqanda okanye ukunciphisa ukuba usebenza ekubuyiseleni phambili ii-prediabetes kubandakanya ukutya okuthosiweyo, nantoni na enamafutha e-trans, kunye nekhalori ephezulu, ukutya okunamafutha aphezulu.

4. Yandisa ukutya kwakho ifayibha.

Ukufumana inani elinconywayo le-fiber yemihla ngemihla ekudleni kwakho kunokunceda ukulawula amanqanaba eglucose egazini.

Uninzi lwabantu alukufumani ukutya okucetyiswayo kwama-25 ukuya kuma-30 amagremu efayibha yokutya ngosuku, utshilo uLeigh Tracy, RD, ingcali yokutya nesifo seswekile Iziko le-Endocrinology kwiziko lonyango iMercy eBaltimore. Ukonyusa ukutya kwabo kwimifuno engekho istatshi (iasparagus, iimbotyi, iminqathe kunye nokunye) ukuya kwisiqingatha sepleyiti kwisidlo sasemini nakwisidlo sangokuhlwa yindlela entle yokufikelela kuloo njongo.

5. Khetha iziselo ezifanelekileyo.

Kulabo abane-prediabetes, iziphuzo ezinobumnandi ezilayishwe i-fructose zezona zikhetho zibi kwaye zinxulunyaniswa nokuxhathisa kwe-insulin.

Endaweni yokusela isoda okanye isiselo esenziwe ngekofu eswekile, ndiyakhuthaza ukuhambisa amanzi ngamanzi, iti engenaswekile, okanye amanzi agalelwe iziqhamo ngenjongo yokongeza incasa, utshilo uTracy.

Kwakhona kubalulekile ukuba uhlale ucocekile ngokufanelekileyo. Izifundo Ufumene isixa samanzi oselayo sinokudlala indima kwindlela umzimba wakho ulawula iswekile yegazi. Xa ungaseli manzi aneleyo, iswekile esegazini lakho iyagxininiseka, ekhokelela kumanqanaba eswekile yegazi aphezulu.

Uninzi lwabantu lufuna ukusela iikomityi eziyi-8-10 zamanzi ngosuku ngalunye (ngakumbi ukuba kushushu kwaye kufumile).

6. Yamkela imithambo rhoqo.

Uphando ibonakalisile ukuba amanqanaba omsebenzi asezantsi ayanyaniswa namazinga aphezulu eswekile yegazi, nkqu nakubantu abadala abanesisindo esifanelekileyo.

Ndincoma ukuzibandakanya kuhlobo oluthile lwentshukumo olonwabisayo kwaye oya kuqhubeka ukuyenza, utshilo uTracy. Ukuba ukuhamba epakini kumnandi kuwe, yenzele kwaye ujonge iintsuku ezintathu ukuya ezintlanu zoluhlobo oluthile lokuhamba.

UHamdy uthi eyona nkqubo ilungileyo yokuzilolonga ukubuyisela umva i-prediabetes ibandakanya ukudityaniswa kokuzolula, ukuzilolonga komzimba, kunye namandla okanye uqeqesho lokunganyangeki.

Ukolula kubandakanya ukuhamba kwegazi, ukwandisa ukunyuka kwamalungu kunye nokuthintela ukwenzakala, utshilo. Ukuzivocavoca i-Aerobic, okubandakanya ukubhukuda okanye ukuhamba ngokukhawuleza kulungile kwimpilo yentliziyo kunye nokuqeqeshwa kwamandla kugcina ubunzima bomzimba.

Ngelixa ecebisa ukuzama ukufikelela ekugqibeleni kwimizuzu engama-300 ngeveki yokuzivocavoca, uthi kunokwenzeka ukuba uyifeze loo nto ngokuyaphula ngokugqabhuka kwemizuzu eli-10 ngexesha.

Thatha uhambo emva kwesidlo sasemini kunye nesangokuhlwa kwaye usebenzise amaqela okumelana okanye ubunzima ngelixa ujonge umboniso wakho kamabonwakude owuthandayo, utshilo uHamdy. Uphando lubonakalisile ukuba wenza into yonke imihla iintsuku ezingama-66, iba sisiqhelo.

7. Jonga eswekile yegazi lakho nogqirha wakho.

Abo banesifo seswekile bahlala benamaqondo eswekile egazini abahlolwa kanye ngonyaka xa behlolwa unyaka nonyaka. Ukuba unesifo seswekile, unomngcipheko ophezulu wokukhulisa uhlobo lweswekile yesi-2 ukuba:

  • Ngaphezulu kweminyaka yobudala engama-60
  • Unobunzima obuphezulu bomzimba (BMI)
  • Unembali yesifo seswekile sokukhulelwa

Kwizigulana ezisengozini enkulu, oogqirha banokuyalela iyeza elibizwa ngokuba yi-metformin, elisebenza ukunciphisa isixa seswekile egazini.

I-American Diabetes Association (ADA) icebisa ukuba abantu abaneminyaka engama-45 okanye ngaphezulu bahlolwe rhoqo ngonyaka-ngokukhawuleza kwabo batyebe kakhulu, okanye abanembali yosapho yesifo seswekile. Ngokuqinisekileyo ubuhlanga kunye nobuhlanga njengama-Afrika aseMelika, amaMelika aseSpanish, amaMelika aseMelika, kunye nabantu baseMelika baseAsia kunokwenzeka ukuba bakhule babe nesifo seswekile.

8. Qinisekisa ukuba ulala ngokwaneleyo.

Ukulala kancinci-ngaphantsi kweeyure ezisixhenxe ngobusuku-kunye nokulala kakubi, kunokunyuka Ukunganyangeki kwi-insulin .

Ukufumana ukulala okusemgangathweni (iiyure eziyi-7.5-8 ngobusuku) kubalulekile kwimpilo, utshilo uTracy. Ukungalali ngokwaneleyo kumgangatho ongcono kunokonyusa iihormones zoxinzelelo emzimbeni, ezinokukhokelela kumanqanaba eswekile egazi.

Iingcali zincoma ukugcina ishedyuli yokulala rhoqo xa kunokwenzeka, ukufuna uncedo lonyango ukuba ufumene ubuthongo okanye uhlupheke ngenxa yokulala (okungaba ngumqondiso wokuphefumula kokulala), kunye nokuziqhelanisa nokulala kakuhle. Oko kuthetha ukuba akukho zixhobo ze-elektroniki kwigumbi lokulala, ukugcina igumbi lakho lokulala limnyama, lipholile kwaye lizolile kwaye ungatyi kutya okanye ungaseli tywala sekuhlwile.

9. Nciphisa uxinzelelo lwakho.

Xa uphantsi koxinzelelo lomzimba, amanqanaba eswekile yegazi angonyuka.

Ukulawula uxinzelelo lwengqondo yeyona nto iphambili kuko konke ukunciphisa umzimba kunye nolawulo olusebenzayo lwe-glucose, utshilo uHamdy. Kubalulekile ukuziqhelanisa neendlela zokuphefumla kunye nokuphumla ukunceda ukujongana noxinzelelo lwemihla ngemihla.

Ngelixa abanye abantu befumene iyoga njengeyona nto ilungileyo, umthandazo, ukucamngca, ukwenza imisebenzi yomzimba, ukuthetha nonyango okanye umhlobo ngoxinzelelo lwakho, okanye ukujoyina iqela lenkxaso (kwi-Intanethi okanye ngaphakathi-komntu) nako kunokukunceda ukunciphisa amanqanaba oxinzelelo.

Ngokuzingisa, kunye nenkxaso yeqela lakho lokhathalelo lwempilo, ungaqala kwindlela yokuguqula i-prediabetes kunye nokuphucula impilo yakho iyonke.