Sɛ wowɔ asikreyare a, dodow a wunim ho asɛm no, dodow no ara na eye. Ebia wunim dedaw sɛ ɛsɛ sɛ wohwɛ asikre dodow ne A1c wɔ wo mogya mu. Nanso sɛ wohwɛ w’akwahosan afã afoforo te sɛ w’aduan, w’apɔw-mu-teɛteɛ, wo mu duru, ne wo koma bɔ a, ebetumi aboa wo ma woatew asiane a ɛwɔ hɔ sɛ wubenya nsɛnnennen te sɛ komayare a asikreyare betumi de aba no so. Eyi ho hia titiriw efisɛ asikreyare ma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse.
Ɔkwan bɛn na eye sen biara a wobɛfa so akyerɛw nsɛm?
Nna yi, ɛkame ayɛ sɛ app anaa gadget bi wɔ hɔ ma biribiara. Nanso abenfo ka sɛ nhoma a wɔde kyerɛw nsɛm a ɛnyɛ den ne kyerɛwdua dɔɔso sen nea ɛdɔɔso. Enti sɛ́ wode fitness trackers, telefon so apps, anaa tech nnwinnade afoforo bedi dwuma no gyina wo so koraa. Nanso ɔkwan biara a wobɛfa so no, susuw ho sɛ wobɛhyɛ saa nneɛma yi nsow.
Hia a ɛho hia sɛ woteɛteɛ w’apɔw mu na wokyerɛw nsɛm
Sɛ wowɔ asikreyare a, apɔw-mu-teɛteɛ ho hia. Ɛma wo koma nya apɔwmuden na ɛboa ma wo nipadua no de glucose di dwuma yiye. Eyi ma asiane a ɛwɔ hɔ sɛ wubenya nsɛnnennen a ɛbata asikreyare ho no bi so tew. Sɛ anyɛ yiye koraa no wubetumi ateɛteɛ w’apɔw mu simma 30 da biara, dapɛn no mu nna dodow no ara a, ɛyɛ papa.
Watch ahorow ne telefon so app ahorow wɔ hɔ a ɛkyerɛ sɛnea woyɛ nnam awiabere. Wɔ w’apɔw-mu-teɛteɛ akyi a wodi akyi no, eyinom mu pii nso kan w’anammɔn anaa wo kankyee nyinaa da mũ no nyinaa.
Mmuae pɔtee biara nni hɔ a ɛkyerɛ sɛ ebia saa tech nnwinnade ahorow yi ma woteɛteɛ w’apɔw mu kɛse ankasa anaasɛ ɛnte saa. Nanso abenfo ka sɛ ntease afoforo wɔ hɔ a enti ɛsɛ sɛ wohwɛ w’apɔw-mu-teɛteɛ so.
Susuw sɛnea wote nka bere a woreyɛ apɔw-mu-teɛteɛ ne bere a woayɛ apɔw-mu-teɛteɛ akyi, ne sɛnea wubetumi ahwɛ asikre dodow a ɛwɔ wo mogya mu (sɛ nhwɛso no, asikre a ɛba fam ho sɛnkyerɛnne te sɛ wosow anaa w’ani a ɛyɛ kusuu). Ɛsono sɛnea nnipa a wɔwɔ asikreyare yɛ wɔn ade wɔ apɔw-mu-teɛteɛ ho. Apɔw-mu-teɛteɛ ahorow nso betumi ayɛ soronko. Sɛ woyɛ apɔw-mu-teɛteɛ nhyehyɛe ho kyerɛwtohɔ a, ebetumi aboa wo ma wo ne wo duruyɛfo ayɛ adwuma de asiesie wo nnuru ne w’aduan a dwoodwoo, na aboa wo ma woahwɛ asikre dodow a ɛwɔ wo mogya mu no so .
So ɛsɛ sɛ yɛhwɛ yiye wɔ nea yedi ne nea yɛnom nso ho?
Sɛ wonom insulin a, ebia wo duruyɛfo ne wo akasa afa sɛnea wobɛkan carbohydrates dodow a wudi ho. Eyi ho hia na ama woahwɛ ahu sɛ wubenya insulin dodow a ɛfata. Ɛboa wo nso ma wote sɛnea nnuan a wopaw no ka asikre dodow a ɛwɔ wo mogya mu no ase.
Sɛnea ɛbɛyɛ a wobɛbɔ wo ho ban afi komayare ho no, ɛyɛ papa sɛ wobɛhwɛ sodium (nkyene), srade, ne srade a ɛyɛ den ne trans a wudi no so.
Ɛsono carbohydrates dodow a wuhia da biara, enti wo ne wo duruyɛfo nka wo botae ahorow ho asɛm. Mpɛn pii no, ɛnsɛ sɛ mpanyimfo di sodium bɛboro miligram 1,500 da biara. Srade a ɛyɛ den ne trans a wɔbɛtew so no betumi aboa ma srade bɔne a ɛbɛboaboa ano wɔ nipadua no mu no ano. Sɛ wobɛyɛ eyi a, ɛsɛ sɛ wokenkan nsɛm a wɔakyerɛw wɔ nnuan a wudi no so na wode aduan ho akwankyerɛ nhoma (te sɛ eyi a wubetumi anya afi wo duruyɛfo hɔ) di dwuma.
Sɛ wubetumi a, bɔ mmɔden sɛ wobɛkyerɛw "aduan da biara da" a wobɛkyerɛw biribiara a wudi da biara da. Nhwehwɛmu bi a wɔyɛe nnansa yi daa no adi sɛ nnipa a wɔkyerɛw aduan ho kyerɛwtohɔ da biara da no mu duru so tew sen wɔn a wɔnyɛ saa no. Ɛno ho hia, efisɛ ɛnyɛ sɛ wo mu duru a ɛfata a wobɛkɔ so akura mu no ye ma wo koma nko, na mmom asikreyare a wubedi ho dwuma nso.
Hwɛ wo mu duru ne w’asen kɛse nso yiye.
Sɛ woyɛ kɛse mmoroso anaasɛ woyɛ kɛse mmoroso a, ebetumi ama asikreyare ho sɛnkyerɛnne no asɛe kɛse na ama asiane a ɛwɔ hɔ sɛ wubenya komayare no ayɛ kɛse. Ebia bere biara a wobɛkɔ wo duruyɛfo nkyɛn no, wobɛkari wo ho. Nanso ɛboa nso sɛ wobɛhwɛ wo mu duru wɔ nna a ɛda wo nsrahwɛ ntam no mu. Sɛ wo mu duru boro nkaribo 2 wɔ dapɛn biako mu a, ɛyɛ bere a ɛsɛ sɛ wosan susuw nea woredi ne dodow a woreyɛ apɔw-mu-teɛteɛ ho.
Ɔyɛ ɔkwasea dodo sɛ ɔbɛma nneɛma a emu yɛ duru so? Afei w’asen a wobɛsusuw no yɛ ɔkwan pa foforo a wobɛfa so ahu sɛ ebia wo nipadua mu srade de akwahosan to asiane mu anaa.
- Mpɛn pii no, ɛsɛ sɛ ɔbea a ɔwɔ apɔwmuden asen ntwemu nnu nsateakwaa 35 .
- Wɔ ɔbarima fam no, ɛsɛ sɛ ɛyɛ nea ennu nsateakwaa 40 .
Wo ne wo duruyɛfo nkasa mfa akwan a wobɛfa so atew wo mu duru so dwoodwoo ho.
Asikre dodow a ɛwɔ mogya mu a wɔbɛhwɛ na wɔakyerɛw ato hɔ
Sɛ woyɛ obi a wode insulin di dwuma a, ɛsɛ sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu daa. Gye sɛ wo duruyɛfo no atu wo fo sɛ ɛnte saa, eyinom ne dodow a ɛfata a ɛsɛ sɛ wokura mu.
| Bere a ɛsɛ sɛ wohwɛ | Asikre dodow a ɛma apɔwmuden (mg/dL) . |
|---|---|
| Ansa na wobedi aduan | Ɛwɔ 80 mg/dL ne 130 mg/dL ntam |
| Nnɔnhwerew 2 wɔ adidi akyi | Ennu 180 mg/dL |
Sɛ wopɛ sɛ wuhu sɛnea apɔw-mu-teɛteɛ ka asikre dodow na esiw asikre a ɛsakrasakra a asiane wom ano a, ɛyɛ papa sɛ wobɛhwɛ asikre dodow a wowɔ ansa na woateɛteɛ w’apɔw mu ne bere a woateɛteɛ w’apɔw akyi.
Dɛn nti na eyi ho hia saa?
Asikre dodow a ɛkɔ soro wɔ mogya mu bere a bere kɔ so no betumi ama obi ho ayɛ hyew, ne mu duru ayɛ kɛse, na srade ne triglyceride dodow akɔ soro. Eyinom nyinaa betumi asɛe wo koma. Ɛyɛ nyansa sɛ wobɛhwɛ nea efi mu ba no so bere a woayɛ sɔhwɛ awie no. Glucose monitor ahorow bi bɛkyerɛw wo dodow. Nanso wubetumi nso de nhoma a wɔde kyerɛw nsɛm anaa telefon so app akyerɛw w’akenkan ahorow no ato hɔ. Fa saa nsɛm yi brɛ wo duruyɛfo bere foforo a wubehu no no. Ɛbɛboa no ma wahwɛ sɛnea woredi wo asikreyare no ho dwuma yiye.
Ɔkwan bɛn so na wosusuw koma a ɛbɔ bere a wɔregye wɔn ahome?
Wo koma a ɛbɔ bere a woregye w’ahome (RHR) a wobɛhwɛ no yɛ mmerɛw yiye. Wubetumi ayɛ eyi da biara anaa dapɛn biara.
1. Fa wo nsateaa abien hwehwɛ wo koma a ɛbɔ wɔ wo nsateaa mu.
2. Kan mpɛn dodow a ntini no bɔ wɔ sikɔne 15 mu.
3. Fa saa nɔma no bɔ 4. Afei wubenya RHR bo no.
Ɛsɛ sɛ koma a ɛbɔ denneennen bere a ɔregye n'ahome no bɔ 60 kosi 100 simma biara . (Nanso kae sɛ, adwennwen, nnuru bi, ne hormone dodow mpo betumi aka eyi.) Sɛ obi nya RHR a ɛfata a, ɛne komayare ne owu a ɛba ntɛm a ɛso tew wɔ abusuabɔ.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wowɔ asikreyare a, asikre dodow a ɛwɔ wo mogya mu ne nneɛma afoforo pii a wobɛma w’ani ada so no ho hia yiye ma koma akwahosan.
- Kyerɛw w’apɔw-mu-teɛteɛ, aduan a wudi (titiriw carbohydrates, nkyene, srade), wo nipadua mu duru, ne koma a ɛbɔ bere a woregye w’ahome wɔ nhoma anaa app a ɛnyɛ den mu.
- Saa nsɛm a wɔakyerɛw yi bɛboa wo ma woate sɛnea wo nipadua yɛ n’ade wɔ nneɛma ahorow ho ase.
- Fa saa nsɛm a woakyerɛw yi bra bere a worekɔ wo duruyɛfo nkyɛn no. Wɔbɛyɛ mmoa kɛse ama wo duruyɛfo wɔ wo asikreyare ne wo koma akwahosan ho dwuma yiye mu.
- Sɛ w’adwene mu yɛ wo naa wɔ biribi ho anaasɛ wuhu nsakrae bi wɔ w’akwahosan mu a, wo ne wo duruyɛfo nkasa bere nyinaa.
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