Sɛ wowɔ Asikreyare a Ɛto so Abien a, apɔw-mu-teɛteɛ ye ma wo dɛn? Momma yɛnhwehwɛ mu yiye!

Sɛ wowɔ Asikreyare a Ɛto so 2 a, ebia wubenya nsɛmmisa pii wɔ apɔw-mu-teɛteɛ ho. Nneɛma te sɛ, ‘So apɔw-mu-teɛteɛ bɛma asikre a ɛwɔ me mogya mu no so atew? So ɛbɛma asikre a ɛwɔ me mogya mu akɔ soro? Apɔw-mu-teɛteɛ bɛn na eye ma me? Mɛyɛ dɛn ayɛ no dwoodwoo?’ Mma ɛnhaw wo, asɛm yi fa eyinom nyinaa ho asɛm a yɛbɛka no tiawa na emu ada hɔ ho. Momma yemmua nsɛmmisa yi mmiako mmiako.

Sɛ woteɛteɛ w’apɔw mu a, dɛn na ɛba asikre dodow a ɛwɔ wo mogya mu no so?

Sɛ yɛbɛka no tiawa a, sɛ woteɛteɛ w’apɔw mu a, wo nipadua hia ahoɔden foforo. Saa ahoɔden yi fi asikre a ɛwɔ wo mogya mu a wɔfrɛ no glucose no mu.

Susuw ho saa kwan yi so: Sɛ woreyɛ biribi ntɛmntɛm, te sɛ mmirikatu a wode di bɔs akyi a, wo ntini ne wo mmerɛbo ma glucose fi mu ma ɛma ahoɔden. Mpɛn pii no, asikre dodow a ɛwɔ wo mogya mu no so tew bere a woteɛteɛ w’apɔw mu no. Nanso sɛ wonom insulin anaa nnuru foforo a wɔde sa asikreyare a, ebia ebehia sɛ woyɛ nsakrae wɔ w’aduan, nnuru, anaa n’abien nyinaa mu bere a woma bere tenten a wode teɛteɛ w’apɔw mu anaa emu yɛ den no yɛ kɛse no. Akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa fa eyi ho.

Mfaso ankasa no ba bere a woteɛteɛ w’apɔw mu bere tenten no. Sɛ nhwɛso no, koko a wɔforo. Wo ntini ahorow no de glucose pii di dwuma. Eyi boa ma asikre dodow a ɛwɔ wo mogya mu no so tew. Nanso kae sɛ, sɛ wugyae apɔw-mu-teɛteɛ a emu yɛ den paa a, asikre dodow a ɛwɔ wo mogya mu no betumi akɔ soro bere tiaa bi.

Ade foforo nso ne sɛ, sɛ woteɛteɛ w’apɔw mu denneennen ma wo nipadua a, ebetumi ama ayɛ den ama wo ntini mu nkwammoaa sɛ wɔde insulin bedi dwuma, na ɛno betumi ama asikre a ɛwɔ wo mogya mu akɔ soro. Sɛ woteɛteɛ w’apɔw mu a, wo ntini no bubu nusu nketenkete nketenkete, na afei wosiesie na ɛhyɛ mu den. Nanso sɛ woansua sɛ wobɛtete wo ho denneennen (HIIT) a, wubetumi akowie sɛ wobɛte yaw nna pii. Saa bere no mu no, asikre dodow a ɛwɔ wo mogya mu betumi akɔ soro efisɛ wo ntini mu nkwammoaa ntumi mfa insulin nni dwuma yiye.

Apɔw-mu-teɛteɛ dodow ahe na ɛsɛ sɛ woyɛ dapɛn biara?

Dodow a abenfo kamfo kyerɛ sɛ wɔmfa mma nnipa a wɔwɔ asikreyare no na ɛwɔ saa pon yi so.

Aerobic apɔw-mu-teɛteɛ ma wo nipadua no insulin dwumadi tu mpɔn, na ɛma asikre dodow a ɛwɔ mogya mu no so tew bere tenten. Ɛma asiane a ɛwɔ hɔ sɛ wubenya nyarewa afoforo a asikreyare de ba te sɛ komayare nso so tew. Dodow a wowɔ ntini pii no, dodow no ara na wutumi di asikre a ɛwɔ wo mogya mu no so yiye.

So apɔw-mu-teɛteɛ bɛpira me nkwaa?

Asikreyare betumi aka wo nkwaa sɛ wowɔ bi bere tenten a. Bere kɔ so no, asikre a ɛwɔ wo mogya mu no fi ase dɔɔso wɔ wo nkwaa mu. Nnuruyɛfo frɛ eyi sɛ glycation. Sɛ wudi wo asikre dodow so yiye a, wubetumi atwe saa tebea yi akyɛ.

Saa `glycation` yi betumi ama wo nkwaa ayɛ den na ayɛ mmerɛw. Wɔ bere a ɛte saa mu no, apɔw-mu-teɛteɛ a ɛwɔ nkɛntɛnso kɛse te sɛ `HIIT` ne kankyee a ɛkɔ ntɛmntɛm no yɛ asiane kakra. Anamɔn biako a ɛnteɛ betumi ama woapira. Esiane nkwaa a ɛyɛ den nti, nipadua no kari pɛ so tew na hokwan a ɛwɔ hɔ sɛ ɛbɛhwe ase nso yɛ kɛse.

Nnipa pii a wɔwɔ asikreyare a ɛto so abien nom nnuru a ɛma mogya mu srade so tew a wɔfrɛ no statin. Ɛtɔ mmere bi a eyinom tumi ma ntini anaa nkwaa yɛ yaw. Enti, apɔw-mu-teɛteɛ te sɛ yoga, Pilates, ne tai chi yɛ nneɛma pa a wubetumi apaw. Wobetumi ama w’ahoɔden, wo kari pɛ, na woatumi ayɛ nsakrae atu mpɔn.

So wowɔ nsɛnnennen afoforo esiane asikreyare nti?

Akwahosan ho haw ahorow bi a ɛde asikreyare a ɛto so abien ba no betumi ayɛ kɛse anaasɛ ɛbɛma asiane a ɛwɔ hɔ sɛ wubepira no ayɛ kɛse a egyina apɔw-mu-teɛteɛ ko a woyɛ so.

Ntini a ɛsɛe a asikreyare de ba

Nnuruyɛfo frɛ eyi sɛ ‘peripheral neuropathy’. Saa tebea yi betumi ama woahwere nkate wɔ wo nan ne wo nansoaa mu. Ebetumi aka wo kari pɛ nso na ama ayɛ mmerɛw sɛ wobɛhwe ase. Sɛ wowɔ saa tebea yi a, kwati mmirikatu ne ahuruhuruw . Mmom no, paw apɔw-mu-teɛteɛ bi a ɛremma wo nkwaa nhyɛ wo so, te sɛ asuguare.

Ntini mu mmerɛwyɛ foforo a wɔfrɛ no autonomic neuropathy betumi ama woatotɔ piti na woahwe ase bere a wotu ntɛmntɛm dodo mpofirim no.

Aniwa ho haw ahorow

Asikreyare betumi ama mogya ntini foforo a ɛyɛ mmerɛw aba aniwa no mu. Nnuruyɛfo frɛ eyi proliferative retinopathy. Saa ntini yi yɛ mmerɛw yiye na mogya tumi tu ntɛmntɛm. Saa ntini a ɛyɛ mmerɛw yi betumi mogyatɔw bere a wuhuruw, woma nneɛma a emu yɛ duru so, woyɛ nneɛma a ɛyɛ jerky, anaasɛ woreyɛ nneɛma a wode wo ti to fam te sɛ yoga no. Sɛ woayɛ w’ani mu nhwehwɛmu a ɛtrɛw wɔ afe a atwam no mu a, w’ani duruyɛfo betumi aka akyerɛ wo sɛ ebia apɔw-mu-teɛteɛ a wopɛ sɛ woyɛ no yɛ nea asiane biara nni ho mma wo anaa.

Afotu a ɛho hia bi a wode bɛteɛteɛ w’apɔw mu sɛ wowɔ asikreyare a

Saa afotu yi bɛboa wo ma wode apɔw-mu-teɛteɛ aka wo da biara da dwumadi ho sɛ wowɔ asikreyare a.

1. Kyerɛw nneɛma a w’ani gye ho na w’ani gye ho. Nneɛma pii wɔ hɔ a wubetumi apaw bi, na ɛho nhia sɛ wokɔ apɔw-mu-teɛteɛ. Eyi ka asaw, yoga, nantew a ɛyɛ ntɛmntɛm, asuguare... biribiara a ɛma wo koma bɔ kɔ soro.

2. Wo ne wo duruyɛfo nkasa na nya kwan. Ka nea wohwɛ kwan sɛ wobɛyɛ kyerɛ no. Afei obetumi aka akyerɛ wo sɛ woasiesie wo ho ama no ne sɛ ɛsɛ sɛ wosakra w’aduan, insulin, anaa nnuru a wode di dwuma anaa.

3. Hwɛ asikre dodow a ɛwɔ wo mogya mu. Bisa wo duruyɛfo sɛ ɛsɛ sɛ wohwɛ asikre a ɛwɔ wo mogya mu ansa na woateɛteɛ w’apɔw mu anaa. Sɛ woreyɛ apɔw-mu-teɛteɛ bɛboro dɔnhwerew biako a, hwɛ asikre a ɛwɔ wo mogya mu bere a woreteɛteɛ w’apɔw mu no. Hwɛ asikre dodow a ɛwɔ wo mogya mu wɔ apɔw-mu-teɛteɛ biara akyi na sɛ ɛho hia a, yɛ nsakrae.

4. Fa biribi a ɛyɛ dɛ sie baabi a ɛbɛn wo. Apɔw-mu-teɛteɛ betumi ama asikre dodow a ɛwɔ wo mogya mu no so atew mpofirim (hypoglycemia). Enti fa biribi te sɛ nnuaba anonne, glucose aduru, anaa ahwiesa bi si nkyɛn bere nyinaa.

5. Fi ase nkakrankakra. Sɛ wo nteɛteɛ w’apɔw mu koraa a, fi ase fi simma 10 da biara. Fa nkakrankakra kɔ soro kodu simma 30 da biara. Sɛ wote nka sɛ wowosow, wo ho yeraw wo, woyɛ mmerɛw, wo ho fifiri, wo koma retu mmirika, anaasɛ wo ti yɛ wo yaw a, gyae apɔw-mu-teɛteɛ.

6. Anyɛ yiye koraa no, yɛ apɔw-mu-teɛteɛ a ɛhyɛ ntini mu den mprenu dapɛn biara. Wubetumi ayɛ nneɛma te sɛ nneɛma a emu duru so, push-up, lunges, ne squats.

7. Fa nyɛ wo su. Fa apɔw-mu-teɛteɛ, didi, na nom w’aduru no bere koro mu da biara. Eyi bɛboa ma asikre dodow a ɛwɔ wo mogya mu no ankɔ fam mpofirim.

8. Mma wo nkutoo nteɛteɛ w’apɔw mu. Wo ne obi a onim sɛ wowɔ asikreyare ne nea sɛ wo mogya mu asikre so tew a, teɛteɛ w’apɔw mu. Afei nso, hyɛ krataa anaa aduruyɛ ho ID krataa a ɛkyerɛ sɛ wowɔ asikreyare.

9. Hwɛ wo nan so yiye. Hyɛ mpaboa a ɛwɔ tebea pa mu na ɛfata ma apɔw-mu-teɛteɛ a woyɛ no. Hwɛ wo nan mu da biara sɛ ebia akisikuru, atwitwa, ne akuru wɔ hɔ anaa. Sɛ wuhu ɔhaw foforo bi a, ka kyerɛ wo duruyɛfo.

10. Nom nsu pii. Sɛ wonte nka sɛ sukɔm de wo mpo a, nom nsu pii ansa na woateɛteɛ w’apɔw mu, bere a woreyɛ apɔw-mu-teɛteɛ, ne bere a woawie no.

11. Sɛ wote ɛyaw biara a ɛba mpofirim a, gyae. Ntini a ɛyɛ yaw kakra no yɛ ade a ɛfata, nanso ɛyaw a ɛba mpofirim no nyɛ nea ɛfata.

Mfaso bɛn na wunya fi apɔw-mu-teɛteɛ mu?

Apɔw-mu-teɛteɛ yɛ nnwinnade a tumi wom sen biara a wubetumi de adi asikreyare ho dwuma no mu biako. Mfaso a ebetumi ama woanya no bi ni:

• Ɛboa ma wo nipadua no de insulin di dwuma yiye, na ɛboa ma asikre a ɛwɔ mogya mu no di dwuma.
• Ɔhyew srade a ɛho nhia wɔ nipadua no mu.
• Ɛhyɛ ntini ne nnompe mu den.
• Ɛtew mogya mmoroso so.
• Ɛtew srade bɔne (LDL) so na ɛma srade pa (HDL) kɔ soro.
• Ɛma mogya a ɛkɔ nipadua no mu nyinaa tu mpɔn.
• Ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru so.
• Ɛde ahoɔden foforo ba nipadua no mu na ɛde anigye ba adwene no mu.
• Ɛdi adwennwene so.