So wowɔ asikreyare? Afei ebia wunim nsɛnnennen a ɛwɔ ne asetra mu. Wonom w'aduru no bere ano da biara, na wohwɛ w'aduan so kɛse, nanso ehu kakra wɔ w'adwene akyi, "So eyi de nyarewa afoforo bɛba?" Titiriw suro a wusuro sɛ biribi bɛto wo koma, wo ntini, w’ani, ne w’asaabo. Asikreyare te sɛ ɔtamfo a ɔyɛ komm ankasa, na sɛ yɛanhyɛ no so yiye a, ebetumi asɛe yɛn nipadua no akwaa a ɛho hia sen biara no bere a bere kɔ so no. Nanso asɛmpa no ne sɛ, sɛ wudi wo asikreyare ho dwuma yiye a, wubetumi akwati nsɛnnennen yi pii na woatra ase a ahoɔden wom koraa na anigye wom. Momma yɛnka sɛnea yɛbɛyɛ saa pɛpɛɛpɛ ho asɛm nnɛ.
1. Tew wo mu duru a ɛboro so no so - eyi yɛ anammɔn kɛse!
Sɛ yɛbɛka no tiawa a, emu duru a ɛboro so a ɛwɔ wo nipadua so, titiriw wɔ wo yafunu ho no mma insulin ntumi nyɛ adwuma yiye. Wɔfrɛ eyi sɛ insulin a ɛko tia. Sɛ wufi ase tew wo mu duru so a, wo nipadua mu nkwammoaa no te nka kɛse wɔ insulin ho. Eyi ma ɛyɛ mmerɛw ma wo nipadua sɛ ɛbɛhwɛ asikre a ɛwɔ wo mogya mu no so.
Susuw sɛnea ɛbɛyɛ papa ama wo mogya mu asikre, mogya mmoroso, ne srade dodow sɛ wo so tew kilogram 5 pɛ a. Ɛho nhia sɛ wo nkutoo na woyɛ eyi. Wo ne wo duruyɛfo nkasa . Obetumi de wo akɔma obi a onim aduan ho ɔbenfo anaa ɔkyerɛkyerɛfo a ɔkyerɛkyerɛ apɔw-mu-teɛteɛ. Mobɛbom ayɛ nhyehyɛe a ɛbɛyɛ adwuma ama mo na ɛnyɛ den sɛ wubedi akyi.
2. Hwɛ asikre dodow a ɛwɔ wo mogya mu na kyerɛw to hɔ daa.
Eyi yɛ ade a ɛsɛ sɛ wɔyɛ. Anyɛ yiye koraa no, hwɛ asikre dodow a ɛwɔ wo mogya mu mprenu da biara. Wo duruyɛfo ama wo baabi a wopɛ sɛ wokɔ. Sɛ nhwɛso no, efi 80-130 mg/dL ansa na wɔadi ne nea ennu 180 mg/dL nnɔnhwerew abien wɔ adidi akyi.
Nea ɛho hia sen biara ne sɛ ɛnyɛ sɛ wobɛtra fie kɛkɛ asusuw asikre a ɛwɔ wo mogya mu. Kyerɛw bere no ne asikre dodow no gu nhoma ketewaa bi a wɔde kyerɛw nsɛm mu anaa wo fon so. Afei wobɛte sɛnea nnuan a wudi, apɔw-mu-teɛteɛ a woyɛ, ne w’adwene ka wo asikre no ase. Sɛ wode nhoma a wɔde kyerɛw nsɛm yi kyerɛ wo duruyɛfo a, ɛbɛyɛ mmoa kɛse ama no ma wasi gyinae wɔ w’ayaresa ho.
3. Ntwa A1c sɔhwɛ no so
Asikre dodow a wohwɛ wɔ fie da biara da no kyerɛ wo nea ɛrekɔ so saa bere no nkutoo. Nanso HbA1c (A1c) nhwehwɛmu no te sɛ amanneɛbɔ krataa a ɛkyerɛ sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, asikre a wowɔ wɔ mogya mu wɔ asram 2-3 a atwam no mu . Eyi ne nea wo duruyɛfo de kyerɛ sɛnea woredi wo asikreyare no ho dwuma yiye.
Nnipa dodow no ara a wɔwɔ Asikreyare a Ɛto so 2 no botae ne sɛ wobenya A1c a ɛyɛ 7% anaa nea ennu saa.Saa botae yi betumi ayɛ soronko a egyina wo tebea no so. Hwɛ hu sɛ wubebisa wo duruyɛfo mpɛn dodow a ɛsɛ sɛ woyɛ wo A1c nhwehwɛmu.
4. Yɛhwɛ yiye wɔ carbohydrates a yedi no ho
Carbohydrates ne aduannuru titiriw a ɛma yɛn nipadua no nya ahoɔden. Nanso obi a ɔwɔ asikreyare ntumi nni eyinom a ontumi nni so. Efisɛ carbohydrates yam ntɛmntɛm na ɛde asikre ka mogya no ho.
Aburow, paanoo, ɛmo, noodles, ɛmo, ɛmo a ɛyɛ dɛ, ne nnuaba ne nhabannuru bi, wɔ carbohydrates. Ɛho nhia sɛ wugyae eyinom a wubedi koraa. Nea ɛsɛ sɛ woyɛ ne sɛ wobɛhwɛ dodow a wudi ne mpɛn dodow a wudi da biara so . Ɛyɛ papa kɛse sɛ wobɛpaw carbohydrates a fiber pii wom.
- Nnuadewa a ɛyɛ ahabammono (akutu, kale, akutu) .
- Atoko te sɛ bankye, chickpeas, peas, ne lentils
- Aburow a wɔayam (aburow a ɛyɛ bruu, buckwheat, oats) .
- Nnuaba (di wɔ ɔkwan a ɛfata so) .
Eyinom ma asikre kɔ mogya no mu nkakrankakra, na ɛnam so ma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so.
5. Hwɛ wo mogya mmoroso, srade a ɛwɔ wo mogya mu, ne triglycerides so!
Asikreyare ne komayare te sɛ nnamfo paa. Obi a ɔwɔ asikreyare no wɔ asiane kɛse mu sɛ obenya komayare anaa akisikuru sen afoforo. Enti, ɛho hia sɛ yɛma yɛn ani si nneɛma yi so na yɛhwɛ asikre a ɛwɔ mogya mu nso so.
| Sɔhwɛ | Nea Ɛsɛ sɛ wode W’adwene Si So |
|---|---|
| Mogya Nhyɛso | Botae a ɛwɔ hɔ ma nnipa dodow no ara a wɔwɔ asikreyare ne sɛ wɔbɛma ayɛ nea ɛba fam sen 130/80 mmHg. Di wo duruyɛfo afotu akyi. |
| Cholesterol a ɛwɔ mogya mu | Hwɛ yiye titiriw wɔ wo LDL, srade "bɔne" no dodow ho. Ma wɔntra dodow a wo duruyɛfo de ama wo no mu. |
| Nnuru a wɔfrɛ no triglycerides | Eyi nso yɛ srade bi a ɛwɔ mogya mu. Ɛha nso, ɛsɛ sɛ woma ɛyɛ nea wo duruyɛfo akyerɛ wo no. Ma ɛnkɔ so sɛnea wo duruyɛfo akyerɛ wo no. |
Sɛnea ɛbɛyɛ na woadi saa dodow yi so no, ɛho hia yiye sɛ wobɛnom nnuru a oduruyɛfo no akyerɛw ama no no pɛpɛɛpɛ na woanom bere ano.
6. Ma apɔw-mu-teɛteɛ nyɛ w’asetra fã.
Sɛ ɛba apɔw-mu-teɛteɛ mu a, ɛnsɛ sɛ wokɔ apɔw-mu-teɛteɛ. Apɔw-mu-teɛteɛ a ɛkɔ fam a ɛma wo ho fifiri simma 30 da biara, anyɛ yiye koraa no nnafua 5 dapɛn biara a wobɛyɛ no dɔɔso. Wɔfrɛ eyi apɔw-mu-teɛteɛ a ɛma mframa bɔ .
- Nantew ntɛmntɛm
- Sakretwie
- Reboro nsuo
- Sa
- Ofie nnwuma bi a wode mmɔdenbɔ kakra bɛyɛ
Sɛ woanteɛteɛ w’apɔw mu bere tiaa bi a, fi ase ketewaa bi. Sɛ ɛyɛ den ma wo sɛ wobɛyɛ simma 30 da biara bere koro mu a, bubu mu. Nantew simma 10 anɔpa, simma 10 awiabere, na simma 10 anwummere. Sɛ wokɔ nantew bere tiaa bi bere a woadi aduan awie a, ebetumi aboa kɛse wɔ asikre a ɛwɔ mogya mu no ano aduru mu.
7. Mma nnhuru nna.
Abusuabɔ kɛse da nna ne asikreyare ntam. Nna a yennya nna a ɛdɔɔso no, ɔkɔm de yɛn ara, titiriw bere a yɛpɛ sɛ yedi nnuan a ɛyɛ dɛ na srade wom no. Eyi ma obi mu duru yɛ kɛse na asikre dodow a ɛwɔ mogya mu no ntumi nnyina. Sɛ obi a ɔwɔ asikreyare nya nnɔnhwerew 7-8 nna pa a entwa mu da biara a , ɛbɛboa no ma wadi wɔn adidi so na asikre dodow a ɛwɔ ne mogya mu no akɔ so ayɛ nea ɛyɛ den.
8. Di adwennwen ho dwuma
Adwennwen yɛ asikreyare tamfo foforo. Sɛ yɛyɛ adwennwen a, yɛn nipadua no yi hormone ahorow te sɛ cortisol fi mu. Saa nkwaadɔm yi ma asikre dodow a ɛwɔ mogya mu no yɛ kɛse. Enti, ɛho hia paa sɛ wobɛhwehwɛ akwan a wobɛfa so ama w’adwene ayɛ komm.
- Yɛ komm na yɛ komm bɛyɛ simma 15 da biara.
- Dwinnwen ho.
- Yɛ yoga.
- Tie dwom bi a w’ani gye ho, kenkan nhoma bi, anaa wo ne w’adamfo bi nkasa.
9. Mma aduruyɛ mu nhwehwɛmu ne ayaresabea ahorow nmpa wo ti so
Sɛ wunni ɔhaw biara mpo a, anyɛ yiye koraa no kɔhwɛ wo ho yiye pɛnkoro afe biara . Eyi ho hia na ama wɔahu nsɛnnennen a ebetumi afi asikreyare mu aba ntɛm. Hwɛ hu sɛ wobɛyɛ nea edidi so yi bere a woreyɛ wo afe afe nhwehwɛmu no:
- Aniwa mu nhwehwɛmu a ɛtrɛw: Hu aniwa a asikreyare (asikreyare retinopathy) asɛe aniwa no ntɛm.
- Mogya mmoroso a wɔde susuw.
- Nan ho sɔhwɛ:Asikreyare betumi asɛe ntini ne mogya ntini a ɛwɔ wo nan mu no. Enti, ma wo duruyɛfo nhwɛ sɛ akuru, akisikuru, anaa akisikuru biara wɔ hɔ anaa.
- Asaabo dwumadi ho nhwehwɛmu: Nsu ne mogya mu nhwehwɛmu de hwɛ sɛ asaabo no asɛe anaa.
- Ntini mu yare ne komayare a wɔhwehwɛ mu.
Eyi nyinaa nyɛ sɛ wɔde bɛbɔ wo hu. Sɛ wohu saa nneɛma yi ntɛm a, wobetumi asa na wɔasiw ano sɛ ankɔ tebea horow a emu yɛ den mu koraa.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare yɛ yare a sɛ wodi ho dwuma yiye a, ɛma wutumi bɔ bra a ɛfata koraa, na apɔwmuden wom. Nsuro.
- Hwɛ asikre dodow, A1c dodow, mogya mmoroso, ne srade dodow a ɛwɔ wo mogya mu daa na ma ɛnyɛ nea wopɛ sɛ woyɛ.
- Kura wo mu duru a ɛfata mu, di aduan a ɛkari pɛ, na teɛteɛ w’apɔw mu da biara da. Ma eyi nyɛ w’asetra fã.
- Adwennwen a wɔbɛtew so na wɔada sɛnea ɛsɛ nso ho hia yiye ma asikre a ɛwɔ mogya mu no ano aduru.
- Mma wo duruyɛfo afotu, nnuru, anaa afe afe nhwehwɛmu a wobɛyɛ no so da. Sɛ wowɔ nsɛmmisa bi a, nsuro sɛ wubebisa no.
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