Umhlahlandlela wakho wokubuyisela emuva ama-prediabetes ngokudla nangokwelapha

Imfundo Yezempilo

Uhlolwa igazi njalo ukuze uthole ucingo oluvela kudokotela wakho. Une-prediabetes, isimo lapho amazinga kashukela egazini akho ephakeme kunokujwayelekile, kodwa hhayi aphezulu ngokwanele ukuze kutholakale uhlobo lwesifo sikashukela sohlobo lwe-2.

Cishe izigidi ezingama-84 zaseMelika zinayo ama-prediabetes , ngokusho kweCenters for Disease Control and Prevention (CDC), engagcina ikhuphule ubungozi bokuba nesifo sikashukela sohlobo 2, isifo senhliziyo noma isifo sohlangothi. Uhlobo lwesifo sikashukela sohlobo lwe-2 luhlukile kunohlobo lwesifo sikashukela sohlobo 1, isimo lapho abantu bengakhiqizi i-insulin. Abantu abanesifo sikashukela sohlobo lwe-2 abayiphenduli i-insulin njengoba kufanele, bese kuthi kamuva kulesi sifo, imizimba yabo iyeke ukukhiqiza i-insulin eyanele.

Yini ama-prediabetes?

Ucatshangwa ukuthi unesandulela ngculazi uma ushukela wegazi lakho uphakathi kuka-100 no-125 mg / dl ekuhlolweni kweglucose egazini okubili noma ngaphezulu, noma uma izinombolo zakho ziwela phakathi kuka-5.7% no-6.4% esivivinyweni se-AIC esikala amazinga akho kashukela egazini ezinyangeni ezimbili kuya kwezintathu ezedlule.

Ukuxilongwa kwe-prediabetes kungazwakala kusabisa. Kepha, izindaba ezinhle ukuguqula ama-prediabetes kungenzeka-ngokushintsha okulula kwempilo ungakuvimbela ekuqhubekeni kohlobo lwe-2 sikashukela.

Ukuxilongwa okufanele kuthathwe ngokungathí sina, kepha ngokungenelela kusenesikhathi, njengokulandela ukudla okunempilo, ukugcina isisindo esinempilo, nokuvivinya umzimba njalo, abantu banganciphisa ubungozi bokuthola uhlobo lwesifo sikashukela sohlobo lwesibili, kusho u-Osama Hamdy, MD, umbhali we ibhuku, Ukuqhamuka Kwesifo Sikashukela.

OKUSHIWO: Umhlahlandlela wama-prediabetes

Izindlela eziyi-9 zokuqala ukuguqula ama-prediabetes ngokwemvelo

Nawa amanye amathiphu ochwepheshe aklanyelwe ukukusiza ukuthi uhlole amazinga kashukela egazini lakho futhi uvikele uhlobo lwesifo sikashukela sohlobo 2. Qala ngesinyathelo esisodwa noma ezimbili ezilula futhi uma usuzazi kahle lezo, engeza ezinye ezimbalwa.

1. Wachitha amakhilogremu ambalwa.

Ukuthola isisindo, ikakhulukazi ezungeze indawo yakho yesisu, kwandisa amathuba okuba nesifo sikashukela sohlobo lwesibili. Ngisho nokwehlisa isisindo ngokulingene kungasiza ukunciphisa le ngozi futhi kuthuthukise amazinga kashukela egazini lakho. Ocwaningweni lwakhe, uDkt Hamdy uthole ukuthi labo abalahle isisindo somzimba esingu-7% (okulingana namakhilogremu ayi-16 kowesifazane ongamakhilogremu angama-225), bathuthukise ikhono labo lokuphendula i-insulin cishe ngama-57%. Lowo umehluko omkhulu!

2. Khetha ukudla okulungile.

UDkt. UHamdy’s ucwaningo kukhombisa ukuthi labo abalandela uhlelo lokudla lwaseMedithera, ngaphandle kokukhawulela ama-calories, bakhombise ukuthuthuka okukhulu ekulawuleni kwe-glycemic nokuzwela kwe-insulin kunalabo abalandela okunye ukudla.

Ukudla okufana ne-oats, okusanhlamvu okuphelele, i-yoghurt nemikhiqizo yobisi, imifino enamaqabunga aluhlaza, ama-apula, ama-blueberry, ama-walnuts, irayisi elinsundu nemidumba kuhlotshaniswa nokwehla kwesifo sikashukela, kuchaza uDkt Hamdy. Kubalulekile ukudla amaprotheni afana nenhlanzi, inkukhu kanye ne-turkey, okusanhlamvu okuphelele kanye nobisi.

Ubuye ancoma ukusebenzisa inkomba ye-glycemic (GI) njengethuluzi lokunquma ukuthi ukudla okuthile kungaluthinta kanjani ushukela wegazi lakho. Inkomba ifaka ukudla esikalini kusuka ku-1 kuye ku-100. Ukudla okuphezulu kwi-GI, njengalokho okunama-carbohydrate amaningi asetshenzisiwe, kuzokhuphula ushukela wegazi ngokushesha. Ukudla kukleliswe ezansi esikalini se-GI — njengaleso esinothile ku-fiber, amaprotheni, namafutha — kukhuphuka kancane kancane amazinga kashukela egazini . I- I-American Diabetes Association inikeza imininingwane eminingi nge-GI kanye nezindlela zokupheka ezinobungani besifo sikashukela.

Futhi ungakhohlwa ukwenza ukulawulwa kwengxenye. Cabanga ukushintshela epuletini elincane bese uphuza ingilazi egcwele ngamanzi ngakho konke ukudla ukuze unciphise ukuthanda kwakho ukudla.

3. Gwema ukudla okuthile.

Ukudla kunomthelela omkhulu emazingeni eglucose egazini futhi ukudla ukudla okungalungile kungakhuphula ubungozi bokuthola uhlobo lwesifo sikashukela sohlobo lwe-2.

Nciphisa amafutha agcwele nama-carbohydrate acwengekile, kusho uDkt Hamdy. Nciphisa ukudla kwakho inyama ecutshunguliwe nanoma yini eyenziwe ngofulawa omhlophe njenge-pizza, ama-bagels, ne-pasta, nokudla okunoshukela okufana no-ayisikhilimu, ushokoledi wobisi, nejusi.

Okunye ukudla okufanele ukugweme noma ukukhawulele uma usebenza ekubuyiseleni emuva ama-prediabetes kubandakanya ukudla okuthosiwe, noma yini enamafutha we-trans, nama-khalori aphezulu, ukudla okunamafutha amaningi.

4. Khulisa ukudla kwakho i-fiber.

Ukuthola inani le-fiber elinconywayo nsuku zonke ekudleni kwakho kungasiza ekulawuleni amazinga eglucose egazini.

Abantu abaningi abakutholi ukudla okunconywayo kwamagremu angama-25 kuya kwangama-30 efayibha yokudla ngosuku, kusho uLeigh Tracy, RD, uthisha wezokudla kanye nesifo sikashukela Isikhungo se-Endocrinology eMercy Medical Center eBaltimore. Ukwengeza ukudla kwabo imifino engeyona yesitashi (i-asparagus, ubhontshisi, izaqathe nokuningi) kube uhhafu wepuleti kokudla kwasemini nakusihlwa kuyindlela enhle yokufinyelela kulowo mgomo.

5. Khetha iziphuzo ezifanele.

Kulabo abane-prediabetes, iziphuzo ezinoshukela ezilayishwe i-fructose yizona khetho ezimbi kakhulu futhi zixhunyaniswe nokuphikiswa kwe-insulin.

Esikhundleni sokuphuza i-soda noma isiphuzo sekhofi esinoshukela, ngikhuthaza ukufuthisa umzimba ngamanzi, itiye elingenashukela, noma amanzi afakwe izithelo zokunambitheka okungeziwe, kusho uTracy.

Kubalulekile futhi ukuhlala unamanzi afanele. Izifundo uthole inani lamanzi owaphuzayo lingadlala indima ekutheni umzimba wakho ulawula kanjani ushukela wegazi. Uma ungaphuzi amanzi anele, i-glucose esegazini lakho iyagxila, okuholela emazingeni aphezulu kashukela egazini.

Iningi labantu lidinga ukuphuza izindebe zamanzi eziyi-8-10 usuku ngalunye (ngaphezulu uma kushisa futhi kunomswakama).

6. Yamukela ukuzivocavoca umzimba njalo.

Ucwaningo kukhombisile ukuthi amazinga aphansi emisebenzi ahlotshaniswa namazinga aphezulu kashukela egazini, ngisho nakubantu abadala abanesisindo esinempilo.

Ngincoma ukuzibandakanya nohlobo oluthile lokunyakaza oluthandayo nozoqhubeka ukukwenza, kusho uTracy. Uma ukuhamba epaki kukujabulisa wena, hamba ngakho bese uhlose izinsuku ezintathu kuya kwezinhlanu zohlobo oluthile lokuhamba.

UHamdy uthi uhlobo lokuzivocavoca olungcono kakhulu lokuguqula ama-prediabetes lubandakanya inhlanganisela yokunwebeka, ukuvivinya umzimba nge-aerobic, nokuqina kokuqina noma ukumelana.

Ukwelula kufaka ukugeleza kwegazi, kukhuphule ukunyakaza kwamalunga nokuvimbela ukulimala, usho kanjalo. Ukuvivinya umzimba nge-aerobic, okungabandakanya ukubhukuda noma ukuhamba ngamandla kukuhle kwezempilo yenhliziyo nokuqeqeshwa kwamandla kugcina imisipha ikhuphukile.

Ngenkathi encoma ukuzama ekugcineni ukufinyelela emizuzwini engama-300 ngesonto lokuzivocavoca, uthi kungenzeka futhi ukukufeza lokho ngokukuhlephula ngokuqhuma okufishane kwemizuzu eyi-10 ngasikhathi.

Thatha uhambo lokuhamba ngemuva kwesidlo sasemini nangesidlo sakusihlwa bese usebenzisa amabhendi wokumelana noma izinsimbi ngenkathi ubuka uhlelo lwakho lwethelevishini oluthandayo, kusho uHamdy. Ucwaningo lukhombisile ukuthi uma wenza umsebenzi nsuku zonke izinsuku ezingama-66, kuba umkhuba.

7. Bheka ushukela wegazi nodokotela wakho.

Labo abane-prediabetes ngokuvamile bayahlolwa amazinga abo kashukela egazini kanye ngonyaka lapho behlolwa minyaka yonke. Uma une-prediabetes, unengozi enkulu yokuba nesifo sikashukela sohlobo 2 uma:

• Bangaphezu kweminyaka engama-60
• Yiba nenkomba yomzimba ephezulu (BMI)
• Yiba nomlando wesifo sikashukela sokukhulelwa

Ezigulini ezisengozini enkulu, odokotela bangahle banikeze umuthi obizwa nge-metformin, osebenza ukwehlisa inani likashukela egazini.

I-American Diabetes Association (ADA) incoma ukuthi abantu abaneminyaka engama-45 noma ngaphezulu bahlolwe minyaka yonke — kusheshe labo abakhuluphele ngokweqile, noma abanomlando womndeni wesifo sikashukela. Impela izinhlanga nezinhlanga njengama-African American, Hispanic American, aboMdabu baseMelika kanye nabase-Asia baseMelika maningi amathuba okuthi bahlakulele ama-prediabetes.

8. Qinisekisa ukuthi ulala ngokwanele.

Ukulala okuncane kakhulu — ngaphansi kwamahora ayisikhombisa ebusuku — kanye nekhwalithi yokungalali kahle, kungakhuphuka ukumelana ne-insulin .

Ukuthola ubuthongo obusezingeni (amahora angu-7.5-8 ubusuku ngabunye) kubalulekile empilweni, kusho uTracy. Ukungalali ngokwanele kwekhwalithi kungakhuphula ama-hormone okucindezeleka emzimbeni, okungaholela emazingeni aphezulu kashukela egazini.

Ochwepheshe batusa ukugcina uhlelo lokulala njalo lapho kunokwenzeka, ukufuna usizo lwezokwelapha uma uqwasha noma uhlushwa ukuhogela (okungaba uphawu lokuphefumula kokulala), nokwenza inhlanzeko yokulala kahle. Lokho kusho ukuthi awekho amadivayisi kagesi egumbini lokulala, agcina igumbi lakho lokulala limnyama, lipholile futhi lithule futhi ungadli ukudla noma uphuze utshwala sekuhwalele.

9. Nciphisa ukucindezeleka kwakho.

Uma unengcindezi emzimbeni, amazinga kashukela egazini akho angakhuphuka.

Ukwengamela ukucindezeleka kwengqondo kuyingxenye eyinhloko yokwehla kwesisindo nokulawula ngempumelelo i-glucose, kusho uHamdy. Kubalulekile ukuzijwayeza izindlela zokuphefumula nezokuphumula ukusiza ukubhekana nezingcindezi zansuku zonke.

Ngenkathi abanye abantu bethole ukuthi i-yoga iyikhambi elihle, umthandazo, ukuzindla, ukuvivinya umzimba, ukukhuluma nomelaphi noma umngani mayelana nengcindezi yakho, noma ukujoyina iqembu lokusekelwa (online or in-person) nakho kungasiza ukwehlisa amazinga akho okuxineka.

Ngokuphikelela, kanye nokwesekwa yithimba lakho lokunakekelwa kwezempilo, ungaqala emgwaqweni wokuguqula ama-prediabetes futhi uthuthukise impilo yakho yonke.