Ukuvimbela Okunamandla: Ukubhekana Nohlobo 2 sikashukela emadodeni

Isifo sikashukela sohlobo 2 siyinkinga yezempilo ekhulayo emhlabeni wonke, ethinta izigidi zabantu. Amadoda, ikakhulukazi, abhekana nezinselele eziyingqayizivele uma kuziwa ekuvimbeleni nasekulawuleni lesi simo. Kodwa-ke, ukuthatha indlela esheshayo ekukhetheni indlela yokuphila kungaba ithuluzi elinamandla ekulweni nesifo sikashukela soHlobo 2.

1. Ukuzivocavoca Okuvamile: Ukuzivivinya umzimba kuyisisekelo ekuvimbeleni isifo sikashukela soHlobo 2. Ukuzivocavoca umzimba njalo kusiza ukuthuthukisa ukuzwela kwe-insulin nokugcina isisindo esinempilo. Amadoda kufanele ahlose okungenani imizuzu engu-150 yokuzivocavoca kwe-aerobic okunamandla ngeviki, njengokuhamba ngokushesha, ukugijima, noma ukugibela ibhayisikili. Ukwengeza, ukuhlanganisa izivivinyo zokuqeqesha amandla izikhathi ezimbili noma ngaphezulu ngeviki kungathuthukisa impilo yonke kanye nokusebenza kwe-metabolic.
2. Ukudla Okunempilo: Ukudla okulinganiselayo, okunomsoco kudlala indima ebalulekile ekugwemeni isifo sikashukela. Amadoda kufanele agxile ekudleni okucebile izithelo, imifino, okusanhlamvu, amaprotheni namafutha namafutha anempilo. Ukunciphisa ukudla okugayiwe, iziphuzo ezinoshukela, nenyama ebomvu ngokweqile kungaba nomthelela ekulawulweni kwesisindo futhi kunciphise ingozi yokungazweli kwe-insulin. Ukukhetha ukudla okunenkomba ephansi ye-glycemic nakho kungasiza ekulawuleni amazinga kashukela egazini.
3. Gcina Isisindo Esinempilo: Ukukhuluphala kuyisici esiyingozi esiyingozi sohlobo 2 lwesifo sikashukela. Amadoda kufanele alwele ukulondoloza isisindo esinempilo ngokuhlanganisa ukuvivinya umzimba njalo nokudla okunomsoco. Ngisho nokuncipha kwesisindo esincane kungaba nomthelela omkhulu ekwehliseni ingozi yokuba nesifo sikashukela. Ukubeka imigomo engokoqobo nokwenza izinguquko ezisimeme zendlela yokuphila kungaba nomthelela ekulawulweni kwesisindo sesikhathi eside.
4. Ukuhlolwa Kwezempilo Okuvamile: Abesilisa bavame ukungakunaki ukuhlolwa kwezempilo okuvamile, kodwa ukuqapha izinkomba zezempilo ezibalulekile kubalulekile ekugwemeni isifo sikashukela. Ukuhlolwa okuvamile komfutho wegazi, amazinga e-cholesterol, noshukela wegazi kungasiza ekuboneni izinkinga ezingase zibe khona kusenesikhathi. Ukuqonda isimo sempilo yomuntu kunika amandla izinyathelo ezisebenzayo kanye nokungenelela okufika ngesikhathi, okunciphisa ingozi yezinkinga ezihlobene nesifo sikashukela soHlobo 2.
5. Ukulawula Ukucindezeleka: Ukucindezeleka okungapheli kungaba nomthelela ekuthuthukisweni kwesifo sikashukela sohlobo 2 ngokuthonya ukukhetha kwendlela yokuphila kanye nokulinganisela kwamahomoni. Ukusebenzisa amasu okulawula ukucindezeleka, njengokuzindla, ukuvivinya umzimba ukuphefumula okujulile, noma ukuhlanganyela emisebenzini yokuzilibazisa, kungasiza ekwehliseni umthelela wokucindezeleka empilweni yonke. Ukubeka phambili ukuphila kahle kwengqondo kuyisici esibalulekile sokuvimbela isifo sikashukela.
6. Ukulala Okwanele: Ukulala kwekhwalithi ngokuvamile akunakwa kodwa kubalulekile ekugcineni impilo engcono. Ukuntuleka kokulala kungaphazamisa ibhalansi ye-hormonal, kuthinte ukuzwela kwe-insulin kanye ne-glucose metabolism. Amadoda kufanele ahlose ukulala amahora angama-7-9 ubusuku ngabunye. Ukusungula isimiso sokulala esingaguquki nokudala indawo ekahle yokulala kungaba nomthelela omkhulu enhlalakahleni yonke nasekuvimbeleni isifo sikashukela.
7. Nciphisa Ukuphuza Utshwala Futhi Uyeke Ukubhema: Ukuphuza ngokweqile nokubhema kuhlotshaniswa nengozi eyengeziwe yohlobo 2 lwesifo sikashukela. Amadoda kufanele alinganise ukuphuza kwawo futhi, ngokufanelekile, ayeke ukubhema ngokuphelele. Lezi zinguquko endleleni yokuphila azigcini nje ngokuba nomthelela ekugwemeni isifo sikashukela kodwa futhi zithuthukisa impilo yonke yenhliziyo nemithambo yegazi.

Ukuvimbela isifo sikashukela sohlobo 2 emadodeni kudinga indlela ephelele ehlanganisa ukuguqulwa kwendlela yokuphila kanye nokuqapha impilo ejwayelekile. Ngokuhlanganisa ukuvivinya umzimba njalo, ukulondoloza ukudla okunempilo, ukulawula ukucindezeleka, ukuqinisekisa ukulala ngokwanele, nokugwema imikhuba eyingozi, amadoda angawanciphisa kakhulu amathuba okuba nesifo sikashukela soHlobo 2.

Isixhumanisi Esiyisethenjwa

https://www.news18.com/lifestyle/health-and-fitness-powerful-prevention-tackling-type-2-diabetes-in-men-8670427.html