So wo duruyɛfo aka akyerɛ wo pɛn sɛ asikre dodow a ɛwɔ wo mogya mu no dɔɔso kakra sen sɛnea ɛte daa, nanso ɛnnɔɔso sɛnea ɛbɛyɛ a wɔbɛfrɛ no asikreyare? Ebia woate eyi a wɔfrɛ no "Sugar Borderline". Wɔ aduruyɛ mu no, yɛfrɛ tebea yi Prediabetes . Ɛkyerɛ ɔkwan a ɛkɔ so ansa na asikreyare aba. Sɛ wote asɛm yi a, mma wo ho nnyɛ wo hu anaasɛ wo ho nnyɛ wo hu. Efisɛ eyi nyɛ asikreyare. Nanso, eyi yɛ sɛnkyerɛnne a ɛho hia yiye a efi yɛn nipadua mu. Yɛn nipadua rekae yɛn sɛ "yɛnhwɛ yiye, bere aso sɛ yɛyɛ nsakrae nketenkete bi wɔ w'asetra mu."

Dɛn ankasa ne asikreyare a edi kan?

Sɛ yɛbɛka no tiawa a, asikreyare a edi kan ne bere a wo nipadua mfa insulin hormone nni dwuma yiye. Insulin ne nea ɛboa ma asikre anaa glucose a ɛwɔ aduan a yedi mu no dan ahoɔden. Wɔ asikreyare a edi kan mu no, saa adeyɛ yi sɛe kakra. Ne saa nti, asikre dodow a ɛwɔ mogya mu no dɔɔso kakra sen sɛnea ɛte daa.

Enti, momma yɛnhwɛ sɛnea yebetumi ama nsonsonoe yi aba.

Anamɔn a Edi Kan: Momma yɛn nipadua no nteɛteɛ n’apɔw mu kakra.

Sɛ woteɛteɛ w’apɔw mu a, wo nipadua de asikre a ɛwɔ wo mogya mu no yɛ ahoɔden. Enti, sɛ wode yɛ wo su sɛ wobɛteɛteɛ w’apɔw mu da biara da a, bere kɔ so no, asikre dodow a ɛwɔ wo mogya mu no bɛyɛ nea efi awosu mu. Ɛbɛma wo nipadua no ate nka wɔ insulin ho nso kɛse. Eyi kyerɛ sɛ ɛnyɛ den sɛ wo ntini betumi de asikre adi dwuma de ayɛ ahoɔden.

Bɔ mmɔden sɛ anyɛ yiye koraa no, wobɛteɛteɛ w’apɔw mu simma 150 dapɛn biara. Simma 30 da biara, nnafua 5 dapɛn biara dɔɔso. Ɛho nhia sɛ woyɛ apɔw-mu-teɛteɛ a emu yɛ den pii. Biribi a ɛyɛ mmerɛw te sɛ eyi mpo bɛyɛ:

• Nantew ntɛmntɛm: Nantew ntɛmntɛm twa fie anaa abɔnten so kosi sɛ wubebubu fifiri pa.
• Nsu mu aerobics: Eyinom yɛ anigye kɛse.
• Fa asaw adesua: eye ma adwene na eye ma nipadua.
• Sakraman a wɔde tu mmirika: Sakraman a wɔtra nso yɛ apɔw-mu-teɛteɛ pa.

Nea ɛka ho no, sɛ anyɛ yiye koraa no wubetumi ayɛ ahoɔden ntetee nna abien dapɛn biara a, eye mpo. Eyi kyerɛ sɛ wobɛma nneɛma a emu duru so, wode nneɛma a emu duru bɛyɛ apɔw-mu-teɛteɛ, anaasɛ wode w’ankasa wo nipadua mu duru bɛyɛ apɔw-mu-teɛteɛ (e.g. push-ups, squats).

Sɛ woanteɛteɛ w’apɔw mu da a, wo ne wo duruyɛfo nkasa mfa apɔw-mu-teɛteɛ a asiane biara nni ho na ɛfata wo ho asɛm.

Anamɔn a Ɛto so Abien: Di Wo Mu duru so

Mmara biara nni hɔ a ɛkyerɛ sɛ ɛsɛ sɛ obiara a ɔwɔ prediabetes no so tew. Nanso sɛ wo mu duru boro so kakra a, nhwehwɛmu ada no adi sɛ sɛ wo so tew wo nipadua mu duru nyinaa mu 5% kosi 10% a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya asikreyare no so bɛboro 50% .

Srade a ɛwɔ yafunu no ho no yɛ nea asiane wom titiriw. Saa srade a ɛboro so yi betumi asakra yɛn nipadua mu nkwaadɔm dwumadi ne aduan ho akɔnnɔ. Ebetumi asɛe nkwammoaa a ɛboa yɛn ma yɛde insulin di dwuma no nso. Enti, yafunu mu srade a wɔtew so no boa kɛse ma asikre a ɛwɔ mogya mu no ano brɛ ase.

Anamɔn a Ɛto so Abiɛsa: Sesa w’adidi

Eyi ne ade a ɛyɛ den sen biara ma nnipa pii. Nanso sɛ wode nsakrae nketenkete fi ase a, ɛnyɛ asɛm kɛse. Twe wo ho fi nnuan a wɔayɛ no yiye a asikre a wɔde aka ho pii wom ho. Ɛno kyerɛ nneɛma te sɛ anonne a asikre wom, ahwiesa, bisket, keeki, ne nnuan a wɔde esiam fitaa ayɛ. Saa nnuan yi nni aduannuru kakraa bi pɛ, na ɛma asikre a ɛwɔ mogya mu no kɔ soro ntɛmntɛm.

Afotu a ɛnyɛ den pii a wode bɛsesa w’adidi su:

• Tew dodow a wudi so: Tew dodow a wokyɛ wɔ wo prɛte so no so kakra.
• Noa aduan na tow: Sɛ́ anka wobɛnoa aduan a emu dɔ no, bɔ mmɔden sɛ wobɛnoa, ato, anaa woatoto w’aduan.
• Fa ngodua ngo di dwuma: Sɛ́ anka wode bɔta anaa margarine bedi dwuma no, fa biribi te sɛ ngodua ngo anaa akutu ngo di dwuma.
• Kɔ a nam nnim da koro dapɛn biara: Di aduan a wɔde nhabannuru ne nhabannuru ayɛ.

Sɛ worehyia ɔhaw wɔ adidi nhyehyɛe a ɛfata wo ho nhyehyɛe mu a, kɔ wo duruyɛfo nkyɛn . Obetumi de wo akɔma aduan ho ɔbenfo/aduan pa ho ɔbenfo. Wobetumi ayɛ adidi nhyehyɛe a ahoɔden wom a ɛfa wo ho pɔtee na wubetumi abata ho.

Ma yɛnhwɛ nsɛntitiriw afoforo

Da yiye.

Nhwehwɛmu ahorow ada no adi sɛ nna a wontumi nna no betumi ama ayɛ den sɛ wobedi asikre a ɛwɔ mogya mu ne aduan ho akɔnnɔ so. Sɛ woda nnu nnɔnhwerew 5-6 da biara a, ɛma asiane a ɛwɔ hɔ sɛ wubenya kɛseyɛ mmoroso ne asikreyare a ɛto so abien no yɛ kɛse. Dae a enye nso betumi aboa ma eyi aba. Sɛ wowɔ nna ho haw a enni sabea a, kwati sɛ wobɛnom kɔfe anwummere. Afei nso, kwati sɛ wobɛnom nsa bere a worekɔda. Eyinom betumi asɛe wo nna. Sɛ saa nneɛma yi mmoa a, wo ne wo duruyɛfo nkasa.

Kwati sigaretnom.

Wɔn a wɔnom sigaret no wɔ asiane kɛse mu sɛ wobenya asikreyare a edi kan sen wɔn a wɔnnom sigaret. Nicotine a ɛwɔ sigaret mu no ma ɛyɛ den ma nipadua no sɛ ɛde insulin bedi dwuma yiye. Enti, gyae sigaretnom ntɛm ara sɛnea wubetumi. Nya afotu a ɛho hia fi wo duruyɛfo hɔ .

Kɔ aduruyɛ mu nhwehwɛmu daa.

Wo duruyɛfo betumi ahwɛ asikre dodow a ɛwɔ wo mogya mu ahwɛ sɛnea wo ho te. Obetumi asi gyinae sɛ ebia w’asetra mu nsakrae no reyɛ adwuma anaasɛ ɛsɛ sɛ wufi ase nom aduru bi te sɛ metformin na ama asikre a ɛwɔ wo mogya mu no ayɛ kɛse.

Ɛnyɛ bere nyinaa na asikreyare a edi kan no de sɛnkyerɛnne ahorow ba. Eyi kyerɛ sɛ ebia wunnim sɛ wowɔ bi, sɛ wowɔ bi mpo a. Enti sɛ wowɔ asiane ahorow a, wo ne wo duruyɛfo nka ho asɛm bere a woreyɛ wo afe afe nhwehwɛmu no.

Nneɛma a ɛde asiane ba ansa na asikreyare aba:

• Mu duru a ɛkɔ soro (OverWeight/Obese) .
• Wɔadi boro mfe 40-45
• Asetra kwan a ɛnyɛ adwuma
• Abusua muni bi a ɔbɛn no a ɔwɔ asikreyare a wubenya
• Mmea a wɔwɔ Polycystic Ovarian Syndrome (PCOS) a Ɛyɛ Fɛ .
• Sɛ na wowɔ nyinsɛn mu asikreyare bere a na wonyinsɛn a

Sɛ wohu sɛ wowɔ asikreyare a edi kan a, wo duruyɛfo bɛkyerɛ wo anammɔn a ɛsɛ sɛ woyɛ akyi.