So wo duruyɛfo ka kyerɛɛ wo sɛ woabɛn asikreyare, kyerɛ sɛ, wowɔ tebea bi a wɔfrɛ no ‘prediabetes’? So wotee ehu nka mpofirim bere a wotee saa? Anaasɛ wode brɛoo susuwii sɛ, "Oh, mennya nnyaa asikreyare, ma yɛnhwɛ akyiri yi"? Nokwarem no, ɛnsɛ sɛ nneɛma yi mu biara si. Eyi yɛ biribi a ɛsɛ sɛ yesusuw ho anibere so, nanso ɛnyɛ biribi a ɛsɛ sɛ yesuro na yɛbɔ hu. Efisɛ, eyi ne bere a eye sen biara ma wo sɛ wobɛdan biribiara na woanya apɔwmuden.
Ɛsɛ sɛ yɛn botae titiriw yɛ sɛ yɛbɛma asikre dodow a ɛwɔ wo mogya mu no afi ‘ansa na asikreyare reba’ yi mu na akɔ nea ɛfata mu. Eyi betumi ama nsakrae kɛse aba denam nneɛma a woyɛ da biara da no so. Nokwarem no, ɛtɔ mmere bi a asetra mu nsakrae a wɔbɛyɛ no wɔ tumi sen nnuru a wɔnom.
Enti, momma yɛmfa anammɔn abiɛsa a ɛnyɛ den yi mfi ase.
1. Sɛ́ wobɛtew wo mu duru so a ɛho nhia no yɛ ade a ɛsɛ sɛ woyɛ.
Sɛ wo nipadua mu duru boro nea ɛfata so a, wo mu duru a wobɛtew so ne ade titiriw a ɛbɛma woadi asiane yi so.
Nhwehwɛmu ada no adi sɛ sɛ wo so tew wo nipadua mu duru 5% kosi 10% pɛ a, ebetumi ama nsonsonoe kɛse aba. Sɛ wo mu duru so tew kakraa bi mpo a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no asan ayɛ nea ɛfata na asikreyare no afi ase anaasɛ anyɛ yiye koraa no akyɛ. Fa no sɛ wo mu duru yɛ kilogram 80 a, sɛ wo so tew kilogram 4 kosi 8 pɛ a, ebetumi ama nsonsonoe kɛse aba.
Sɛ wubedu saa botae yi ho a, ma nneɛma yi ntra w’adwenem:
- Di w’adidi so: Sɛ worekyɛ aburow prɛte biako a, fa wo ho to so kakra kyɛ.
- Tew calories so: Tew nnuan a srade pii wom so, titiriw srade a ɛdɔɔso, asikre, ne carbohydrates sɛnea wubetumi biara.
- Di nneɛma pa: Fa nnuaba, nhabannuru, protein a ɛnyɛ den te sɛ mpataa, akokɔ, ne aburow pii ka w’aduan ho.
Sɛ yɛbɛka no tiawa a, bɔ mmɔden sɛ wode nhabannuru ne nnuaba bɛhyɛ wo prɛte no fã ma.
2. Ma apɔw-mu-teɛteɛ nyɛ wo su.
Sɛ wobɛtra hɔ dinn kɛkɛ a, ɛnyɛ papa koraa. Abrabɔ a ɛyɛ nnam a wobɛtra ase no ho hia. Susuw ho hwɛ, bɔ mmɔden sɛ wobɛyɛ aerobic dwumadi bi a ɛma wo koma bɔ kɛse, te sɛ nantew a ɛyɛ ntɛmntɛm, sakre so a wobɛtra, anaa asuguare, anyɛ yiye koraa no simma 30 da biara, nnafua 5 dapɛn biara. Ɛno yɛ simma 150 dapɛn biara.
Nea ɛka ho no, anyɛ yiye koraa no, yɛ apɔw-mu-teɛteɛ a wɔde tete ahoɔden, te sɛ nneɛma a emu yɛ duru a wobɛma so anaasɛ nhama a wɔde gyina ano a wode bedi dwuma mprenu dapɛn biara.
Dɛn nti na apɔw-mu-teɛteɛ ho hia saa?
Apɔw-mu-teɛteɛ a ɛte sɛɛ bɛma wo ntini mu ayɛ den. Enneɛ:
- Ɛboa ma asikre a ɛwɔ mogya mu no so.
- Sɛnea nipadua no yɛ n’ade wɔ hormone insulin ho no tu mpɔn.
- Wo nipadua hyew calories bere mpo a wugyina hɔ ara kwa no.
3. Sɛ wonom sigaret a, gyae mprempren.
Abusuabɔ a emu yɛ den paa wɔ sigaretnom ne asikreyare ntam. Wɔn a wɔnom sigaret no taa nya asikreyare a ɛto so abien 30% kosi 40% sen wɔn a wɔnnom sigaret.
Ɛnyɛ ɛno nko, sɛ obi a ɔwɔ asikreyare kɔ so nom sigaret a, asiane a ɛwɔ hɔ sɛ obehyia ɔhaw ahorow a emu yɛ den te sɛ komayare ne anifurae nso yɛ kɛse koraa. Enti, dodow a wugyae sigaretnom ntɛm no, dodow no ara na eye ma wo.
| Nneɛma atitiriw a ɛsɛ sɛ woyɛ | Afotu a mfaso wɔ so |
|---|---|
| Mu duru a wɔtew so | Wo mu duru nyinaa so tew 5%-10%. Di wo prɛte no kɛse so. Tew ngo, asikre, ne esiam nnuan so na ma nhabannuru, nnuaba, nam a ɛnyɛ den, ne mpataa nkɔ soro. |
| Apɔw-mu-teɛteɛ | Nantew ntɛmntɛm, fa sakre anaa asuguare simma 30 da biara, nnafua 5 dapɛn biara. Yɛ apɔw-mu-teɛteɛ te sɛ mu duru a wɔma so mprenu dapɛn biara. |
| Sigaretnom a wogyae | Ɛtew asiane a ɛwɔ hɔ sɛ obi benya asikreyare ne nea ɛde ba no so kɛse. Ɛyɛ papa sɛ wubegyae ntɛm ara. |
Bere bɛn na wohia nnuru?
Bere a asetra mu nsakrae betumi de nneɛma a ɛyɛ nwonwa aba no, ɛsɛ sɛ nnipa binom nso nom nnuru ma tebea a ‘ansa na asikreyare reba’ yi.
Ebia wo duruyɛfo bɛkyerɛw aduru bi a wɔfrɛ no metformin , titiriw sɛ wowɔ nneɛma afoforo a ɛde asiane ba te sɛ:
- Sɛ wo srade pa (HDL srade) dodow sua a
- Sɛ triglycerides, srade bi a ɛwɔ wo mogya mu no dɔɔso a
- Sɛ w’awofo anaa wo nua bi wɔ asikreyare a
- Sɛ wo mu duru boro so kɛse a
Kae sɛ, sɛ worenom metformin a, akyinnye biara nni ho sɛ ɛsɛ sɛ wudi wo duruyɛfo akyi kɔhwehwɛ afotu foforo . Afei nso, ɛsɛ sɛ wokɔ so kura asetra pa a yɛkaa ho asɛm no mu. Nnuru yɛ mmoa ara kwa, ɛno nkutoo na ɛsa biribiara.
Yɛ ho biribi mprempren. Sɛ wuhia mmoa a, nsuro sɛ wobɛsrɛ mmoa foforo afi wo duruyɛfo, aduannuru ho ɔbenfo, anaa obi a ɔfata a ɔtete wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a edi kan yɛ kɔkɔbɔ sɛnkyerɛnne ansa na asikreyare aba. Mma wo ho nnyɛ wo hu, eyi ne bere a eye sen biara a ɛsɛ sɛ woyɛ ho biribi.
- Sɛ wotew wo nipadua mu duru so te sɛ 5% kosi 10% a, ebetumi ama nsonsonoe kɛse aba.
- Anyɛ yiye koraa no, teɛteɛ w’apɔw mu simma 150 dapɛn biara. Biribi a ɛyɛ mmerɛw te sɛ nantew a ɛyɛ ntɛm mpo betumi ayɛ nea mfaso wɔ so kɛse.
- Sɛ woyɛ obi a ɔnom sigaret a, gyae a wubegyae no ne mmoa kɛse a wubetumi de ama wo ho.
- Bere nyinaa wo ne wo duruyɛfo nkasa mfa wo nhyehyɛe no ho, titiriw wɔ nnuru a wode di dwuma ho.
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