Izindlela Eziyi-10 Zemvelo Zokuvimbela Isifo Sikashukela Ngaphambi Kokuthi Siqale

Isifo sikashukela, esibuye sibizwe ngokuthi “Ushukela” ngokwejwayelekile, wukuphazamiseka okukhinyabeza amandla omzimba okucubungula ushukela osegazini. Kubhekiselwa kuye ngokuthi umbulali othule njengoba kungekho osobala izimpawu zesifo sikashukela lokho kungakwazisa ngeqiniso lokuthi unayo noma usengozini yokuyithola. Ngokocwaningo, isifo sikashukela siphakathi kwezifo ezivame kakhulu ezithinta abantu. Ngaphezu kwalokho, akusabhekwa njengesifo esithinta abantu abadala nje; ucwaningo luveza ukuthi abantu abasha bangenwa yilesi sifo njengawo wonke umuntu.

Izindlela Eziyi-10 Zokumisa Isifo Sikashukela Ngaphambi Kokuthi Siqale

Nakuba okwamanje alikho ikhambi laso sikashukela, ingase ilawulwe ngosizo lodokotela ngokunikeza imithi kadokotela, iziqondiso eziqinile zokudla kanye noshintsho endleleni yokuphila. Ngokuzibophezela kancane kancane, sebenzisa izindlela zemvelo eziyisithupha zokumisa isifo sikashukela ngaphambi kokuba siqale:

1. Ama-carbohydrate acwengekile kanye noshukela kufanele kugwenywe: Imiphumela yamazinga kashukela aphezulu emzimbeni womuntu mibi. Ukusetshenziswa kwemikhiqizo esindayo kuma-carbs acolisisiwe kanye noshukela kuphakamisa ushukela wegazi kanye namazinga e-insulin, okungaholela kushukela ngokuhamba kwesikhathi. Imikhiqizo kafulawa omhlophe (maida), amakhekhe namakhekhe, kanye nezinhlamvu zasekuseni ziphezulu kuma-carbs alula ngakho ukukhetha okubi. Faka esikhundleni sazo ezinye izinto ezinempilo ezenziwe ngemithombo yezitshalo eziphilayo ezifana nokusanhlamvu, imifino, nezithelo.
2. Ukuzivocavoca Okuvamile: Ukuzivivinya umzimba kubalulekile empilweni jikelele, ikakhulukazi uma uphila impilo engenampilo. Engeza isimiso sokufaneleka sansuku zonke kushejuli yakho. Khetha umsebenzi, njengokuhamba, ukugijima, ukubhukuda, noma ukudlala noma iluphi uhlobo lwezemidlalo. Hamba imizuzu emihlanu kuya kweyishumi phakathi kwemisebenzi yomsebenzi.
3. Yeka Ukubhema: Labo ababhema ugwayi ngokuvamile bangase babe nokumelana ne-insulin, okuyisandulela sesifo sikashukela soHlobo 2. Yeka ukulutheka kwakho i-nicotine ngoba azikho izinzuzo zokubhema.
4. Landelela Izingxenye/Ukudla Kwakho: Ukudla okunempilo ngobuningi obungenampilo kungase kube yingozi empilweni yakho. Ukugwema izingxenye ezinkulu kusiza ukwehlisa i-insulin namazinga kashukela egazini futhi kwehlise nengozi yokuba nesifo sikashukela. Yidla kancane, kodwa qiniseka ukuthi ukudla okusepuletini lakho kunempilo futhi kugcwele amavithamini, amaminerali, amaprotheni, ama-carbs, namafutha.
5. I-Stay Hydrated: Ngokufaka amanzi esikhundleni sezinye iziphuzo, umuntu angase akwazi ukulawula kangcono izinga likashukela egazini lomuntu, enciphisa amathuba okuba nesifo sikashukela. Qiniseka ukuthi uphuza amalitha amabili amanzi ngosuku. Phuza amanzi kakhukhunathi, ikhofi elimnyama, netiye eliluhlaza; gwema iziphuzo ezifakwa umoya, amajusi anoshukela owengeziwe, njll.
6. Gcina Isisindo Esinempilo: Ukushintsha indlela odla ngayo kanye nokuzivocavoca umzimba okwengeziwe kungakusiza ulahlekelwe cishe ngamaphesenti angu-7 esisindo somzimba wakho, okunganciphisa amathuba okuba nesifo sikashukela cishe ngo-60%. Nokho, gwema ukuzilambisa noma ukulandela izinhlelo zokudla ozifunda ku-inthanethi. Ukudla ukudla okunempilo futhi, okungcono nokho, ukuthola iseluleko mayelana nokuthi yini okufanele udle kudokotela wakho noma isazi sokudla okunempilo kuyizindlela ezingcono kakhulu zokufinyelela isisindo sakho esiphelele kanye ne-BMI.
7. Ukushintsha indlela yokuphila engenzi lutho: Ukuhlala isikhathi eside kanye nokuvivinya umzimba okulinganiselwe kuhlotshaniswa nengozi enkulu yohlobo 2 lwesifo sikashukela. Ukwamukela indlela yokuphila ematasa, ukubeka imigomo efinyelelekayo yokugqashula imikhuba yokungawuvivinyi kunganciphisa kakhulu le ngozi. Ukuma phakathi nezingcingo noma ukukhetha izitebhisi phezu kwamakheshi kungaba izinguquko ezincane zendlela yokuphila. Izinyathelo ezincane zingenza umehluko omkhulu, ngakho qinisela emizamweni yakho. Faka imizuzu engu-30 yokuzivocavoca esimisweni sakho, misa isimiso futhi ugade umsebenzi wakho womzimba usebenzisa i-tracker. 
8. Ukudla okune-fiber ephezulu: Ukudla ukudla okune-fiber ephezulu kunikeza izinzuzo zezempilo ezihlukahlukene, ikakhulukazi mayelana nempilo yamathumbu, ukulawula isisindo, nokuvimbela isifo sikashukela. I-fiber isiza ekugcineni ushukela wegazi ophansi kanye namazinga e-insulin ngokunciphisa ukumuncwa kokudla futhi kuholele ekwenyukeni kancane kancane kushukela egazini. Lesi sakhi esitholakala kuzo zombili izinhlobo ezincibilikayo nezingancibiliki, siye sahlotshaniswa nokuncipha kwamazinga kashukela egazini. Ukufaka ukudla okune-fiber eningi ekudleni ngakunye kungasiza ekuvimbeleni ukukhuphuka koshukela wegazi kanye namazinga e-insulin, ngaleyo ndlela kwehlise ingozi yokuba nesifo sikashukela.
9. Vitamin D: Ukuthuthukisa amazinga kavithamini D kubalulekile ekulawulweni kukashukela egazini. Ucwaningo luhlobanisa ukuntula kwevithamini D nokumelana ne-insulin kanye nesifo sikashukela sohlobo 2, ngocwaningo oluphakamisa ukuthi izithako ze-vitamin D zingathuthukisa ukulawula ushukela wegazi kulabo abane-prediabetes. Kodwa-ke, nakuba indima yayo ekuvimbeleni ukuqhubekela phambili kusuka ku-prediabetes kuya kwesifo sikashukela kusaxoxwa, ukugcinwa kwamazinga e-vitamin D anele kubalulekile, ikakhulukazi kwabantulayo. Izinhlanzi ezinamafutha, uwoyela wesibindi se-cod, nokuchayeka elangeni kuyimithombo yemvelo, kodwa ukwanelisa kungase kudingeke kwabanye abantu. Ukubonana nodokotela ukuze ahlole amazinga kavithamini D ngaphambi kokuqala ama-supplements kuhle ukuze kunciphise ingozi yesifo sikashukela.
10. Nciphisa ukudla okugayiwe: Ukunciphisa ukusetshenziswa kokudla okugayiwe kakhulu kunenzuzo empilweni yonke, ikakhulukazi ekwehliseni ubungozi besifo sikashukela. Nakuba izinga elithile lokucutshungulwa kokudla livamile futhi alikho okungenampilo ngokwemvelo, ukudla okugayiwe kakhulu kuvame ukuqukatha ushukela owengeziwe, amafutha angenampilo, nezivimbelakuvunda zamakhemikhali. Nciphisa ukudla okupakishiwe okunamafutha amaningi emifino, okusanhlamvu okucolisisiwe, kanye nezithasiselo kungase kwehlise ingozi yesifo sikashukela futhi ukhethe ukudla okuphelele njengamantongomane, imifino, nezithelo ukunciphisa ingozi yesifo sikashukela.

Yiziphi izinkinga ezihambisana nesifo sikashukela? 

Isifo sikashukela yisimo esingapheli esingaholela ezinkingeni ezihlukahlukene uma singalawulwa kahle. Izinkinga zingathinta izitho nezinhlelo ezahlukene emzimbeni. Nazi ezinye zezinkinga ezijwayelekile ezihlobene nesifo sikashukela:

• Izinkinga zenhliziyo nemithambo yegazi:
  • Isifo Senhliziyo: Abantu abanesifo sikashukela banengozi eyengeziwe yokuba nesifo se-coronary artery, okuholela ezimweni ezifana nokuhlaselwa yinhliziyo kanye ne-angina.
  • Isifo sohlangothi: Isifo sikashukela singaba nomthelela ekwakhiweni kwe-atherosclerosis, sandise ingozi yokushaywa unhlangothi.
• I-Neuropathy (Ukulimala Kwezinzwa):
  • I-Peripheral Neuropathy: Ukulimala kwezinzwa, ikakhulukazi ezinyaweni nasemilenzeni, kungabangela ubuhlungu, ukugedla, ukuba ndikindiki, nokulahlekelwa ukuzwa.
  • I-Autonomic Neuropathy: Ukulimala kwemizwa elawula izitho zangaphakathi kungaholela ezinkingeni zokugaya ukudla, umchamo, nenhliziyo.
• I-Nephropathy (Isifo sezinso):
  • I-Diabetesic Nephropathy: Isifo sikashukela sesikhathi eside singaholela ekulimaleni kwezinso, okungase kuqhubekele esifweni sezinso esingamahlalakhona kanye nesifo sezinso sokugcina.
• I-Retinopathy (Ukulimala Kwamehlo):
  • I-Diabetic Retinopathy: Amazinga aphezulu kashukela egazini angalimaza imithambo yegazi emehlweni, okuholela ezinkingeni zokubona futhi, ezimweni ezimbi kakhulu, ubumpumputhe.
• Izinkinga Zonyawo:
  • I-Peripheral Arterial Disease (PAD): Ukuncipha kokugeleza kwegazi ezinyaweni kwandisa ingozi yokutheleleka kanye nokuphola kwenxeba kancane.
  • Izilonda Zezinyawo: Ukulimala kwemizwa kanye nokungahambi kahle kwegazi kungase kubangele izilonda ezinyaweni, ezingase zibe negciwane futhi, ezimweni ezimbi kakhulu, kubangele ukunqunywa.
• Izinkinga Zesikhumba:
  • Izifo Ezibangelwa Amagciwane Nesikhunta: Izinga likashukela egazini eliphakanyisiwe lingaba nomthelela ezifweni zesikhumba.
  • Ukuluma Nesikhumba Esomile: Isifo sikashukela singaholela esikhumbeni esomile kanye nokuluma.
• Amagciwane:
  • I-Compromised Immune System: Abantu abanesifo sikashukela bangase babe namasosha omzimba abuthakathaka, okubenza bangenwe kalula izifo.

Isiphetho

Kunezinyathelo ezimbalwa ongazithatha ukuvimbela isifo sikashukela. Kungaba usizo ukubona i-prediabetes njengomshayeli wokwenza izinguquko ezingasiza ukwehlisa ubungozi bakho. Indlela engcono kakhulu yokuvimbela isifo sikashukela iwukudla izinhlobo ezifanele zokudla futhi uhlanganyele emisebenzini yendlela yokuphila ekhuthaza ushukela wegazi onempilo kanye namazinga e-insulin.

Imibuzo Evame Ukubuzwa

1. Yikuphi ukudla okungavimbela isifo sikashukela?

Nakuba kungekho ukuvinjelwa okuqinisekisiwe kwesifo sikashukela, ukwamukela ukudla okunempilo nendlela yokuphila kungasiza ukunciphisa ingozi yokuba nesifo sikashukela sohlobo 2. Faka ukudla okulandelayo ekudleni kwakho:

• Izithelo Nemifino: Ecebile nge-fiber, amavithamini, nama-antioxidants, anomthelela ekulawuleni kangcono ushukela wegazi.
• Izinhlamvu Eziphelele: Ukudla okufana nerayisi elinsundu, i-quinoa, nokolweni ophelele kunikeza i-fiber, okusiza ukulawula amazinga kashukela egazini.
• Amaphrotheni Amafutha: Khetha imithombo efana nezinkukhu, inhlanzi, ubhontshisi, nemifino.
• Amafutha Anempilo: Faka phakathi imithombo efana nokwatapheya, amantongomane, imbewu, namafutha omnqumo ngokusesilinganisweni.
• Ubisi Olunamafutha Aphansi: Khetha imikhiqizo yobisi enamafutha amancane noma engenawo amafutha ukuze uthole umthombo omuhle we-calcium namaprotheni.
• Ukudla Okucebile ku-Omega-3 Fatty Acids: Faka phakathi izinhlanzi ezinamafutha (i-salmon, i-mackerel), ama-flaxseeds, nama-walnuts ngezinzuzo ezingaba khona ekunciphiseni ingozi yesifo sikashukela.
• Ukulinganisela Ngama-carbohydrate: Gxila kuma-carbohydrate ayinkimbinkimbi, futhi ukhumbule osayizi bezingxenye ukusiza ukulawula ushukela wegazi.

2. Yini enciphisa ushukela wegazi ngokushesha?

Uma umuntu ehlushwa ushukela ophezulu wegazi, amasu athile angasiza ukuwehlisa ngokushesha:
Umsebenzi Womzimba: Ukuzivocavoca kungasiza umzimba ukuthi usebenzise i-glucose ukuze uthole amandla, kwehlise amazinga kashukela egazini. Xhumana nochwepheshe bezokunakekelwa kwempilo ngaphambi kokuqala inqubo entsha yokuzivocavoca.

• I-Hydration: Ukuphuza amanzi kusiza ukukhipha ushukela oweqile egazini ngomchamo.
• I-High-Fiber Foods: Ukudla okune-fiber ephezulu, njengemifino kanye nezinhlamvu, kungasiza ukuzinzisa amazinga kashukela egazini.
• Ama-Snacks Acebile Ngamaprotheni: Ukudla ngenani elincane lamaprotheni, njengamantongomane noma ushizi, kungasiza ukwehlisa ukumuncwa kukashukela.
• Imithi: Uma kushiwo, ukuphuza imishanguzo yesifo sikashukela njengokuyalelwa uchwepheshe wezempilo kungasiza ukwehlisa ushukela wegazi.

3. Liyini izinga likashukela elijwayelekile ngokweminyaka?

Amazinga kashukela egazini ngokuvamile akalwa ngamamiligremu ngedesilitha ngayinye (mg/dL). Nazi iziqondiso ezijwayelekile zokuzila amazinga kashukela egazini:

• Kubantu Abadala (abangewona ushukela): 70-99 mg/dL kuthathwa njengokujwayelekile.
• Kubantu Abadala (abanesifo sikashukela): Ngokuvamile, amazinga okuhlosiwe acishe abe ngu-80-130 mg/dL ngaphambi kokudla futhi angaphansi kuka-180 mg/dL amahora amabili ngemva kokuqala ukudla.
• Amaleveli okuqondiwe angahluka kubantu ngabanye, futhi abahlinzeki bezempilo bangase babeke imigomo yomuntu siqu ngokusekelwe ezicini ezifana neminyaka yobudala, impilo iyonke, kanye nokuba khona kwezinye izimo zezokwelapha.

4. Obani abasengozini yokuthola isifo sikashukela?

Kunezici eziningana ezingandisa ingozi yokuba nesifo sikashukela. Abantu abasengozini enkulu bahlanganisa:

• Umlando Womndeni: Ukuba nelungu lomndeni eliseduze elinesifo sikashukela kwandisa ingozi.
• Iminyaka yobudala: Amathuba okuba nesifo sikashukela sohlobo 2 akhuphuka ngokuya ngeminyaka, ikakhulukazi ngemuva kweminyaka engama-45.
• Isisindo: Ukukhuluphala ngokweqile noma ukukhuluphala kuyingozi enkulu.
• Ukungawuvivinyi Umzimba: Ukuntuleka kokuzivocavoca umzimba njalo kuhlotshaniswa nengozi enkulu.
• Ubuhlanga Nobuzwe: Amanye amaqembu ezizwe, okuhlanganisa ama-Afrika aseMelika, ama-Hispanic/Latino Americans, aboMdabu baseMelika, ama-Asian Americans, kanye nama-Pacific Islanders, asengozini enkulu.
• Umfutho Wegazi Ophakeme: Ukuba nomfutho wegazi ophakeme kuyingozi engozini yesifo sikashukela.
• I-Gestational Diabetes: Abesifazane ababenesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa basengozini eyengeziwe.
• I-Polycystic Ovary Syndrome (PCOS): Abesifazane abane-PCOS basengozini enkulu yesifo sikashukela.
• I-Prediabetes: Ukuba namazinga kashukela egazini angaphezu kwejwayelekile ngaphandle kokuhlangabezana nemibandela yesifo sikashukela.