Yɛn mu pii susuw sɛ asikreyare ka nnipa a srade ne wɔn a wɔayɛ kɛse mmoroso nkutoo. Nanso so wunim sɛ wɔ obi a ɔwɔ Asia Kesee Fam man bi mu te sɛ yɛn, kyerɛ sɛ, Sri Lanka fam no, sɛ yɛyɛ teateaa anaasɛ yɛn mu duru yɛ nea ɛfata mpo a, ɛda adi kɛse sɛ yebenya Asikreyare a Ɛto so Abien? Nokwarem no, sɛ yɛde toto mmusuakuw afoforo ho a, asiane a ɛwɔ hɔ no dɔɔso bɛyɛ mmɔho anan. Eyi yɛ biribi a ɛyɛ yɛn nwonwa ankasa. Enti ɛnnɛ, momma yɛnka nea enti a eyi ba, nea ɛsɛ sɛ yɛma yɛn ani da hɔ, ne nea yebetumi ayɛ de abɔ yɛn ho ban afi tebea yi ho.
Dɛn nti na Asia Kesee Famfo te sɛ yɛn wɔ asiane kɛse mu?
Ade titiriw nti a ɛte saa ne ɔkwan a yɛn nipadua no fa so sie srade. Fa no sɛ, srade bi a aniwa nhu atwa yɛn nipadua mu akwaa ahorow a ɛho hia te sɛ mmerɛbo ne ntini ahorow ho ahyia. Wɔ aduruyɛ mu no, wɔfrɛ eyi (Visceral adiposity) . Eyi yɛ biribi a efi yɛn mu betumi asi, sɛ yɛn nipadua no yɛ teateaa na ɛnte sɛ nea ɛwɔ akyi mpo a.
Sɛ yɛbɛka no tiawa a, esiane srade a atwa akwaa yi ho ahyia nti, insulin hormone a yɛn nipadua no dwensɔtwaa yɛ no ntumi nyɛ adwuma yiye. Dwumadi titiriw a insulin yɛ ne sɛ ɛbɛboa nkwammoaa no ma wɔafa asikre (glucose) a ɛwɔ mogya no mu na wɔadan no ahoɔden. Enti, sɛ insulin ntumi nyɛ n’adwuma yiye esiane srade a ɛwɔ nipadua no mu yi nti a, yɛfrɛ no insulin a ɛko tia . Eyi ma asikre dodow kɔ soro wɔ mogya mu.
Ɛmfa ho sɛnea woteɛteɛ w’apɔw mu no, sɛ srade yi sisi ntini no ho a, ɛbɛyɛ den ama saa ntini ahorow no sɛ ɛbɛtwe asikre afi mogya no mu. Eyi yɛ ade biako a ɛma insulin tumi ko tia.
Ɔhaw abien a yehyia: ɔsɔretia ne sintɔ
Sɛ́ Asia Kesee Famfo no, nneɛma abien nti na asɛm yi mu yɛ den kɛse ma yɛn.
1. Insulin a ɛko tia: Sɛnea madi kan aka no, ɛwom mpo sɛ yɛn nipadua no yɛ insulin de, nanso ɛnyɛ adwuma yiye. Oduruyɛfo titiriw bi a ɔkaa eyi ho asɛm kaa n’ankasa osuahu ho asɛm. Bere a onyaa asikreyare wɔ nyinsɛn mu bere a na ɔyem no, na ɛsɛ sɛ ɔde insulin pii gu ne mu ɛwom mpo sɛ na ne nipadua mu duru (BMI) a ɛfata no. Eyi kyerɛ sɛ, ɛwom sɛ insulin wɔ nipadua no mu de, nanso ɛnyɛ adwuma yiye, enti ehia sɛ ɛdɔɔso.
2. Insulin a Wonnya: Ɔsɛmpɔw foforo ne sɛ, wɔ awosu mu no, nkwammoaa a ɛma insulin (beta nkwammoaa) a ɛwɔ yɛn dwensɔtwaa mu no nyɛ adwuma pii. Wɔfrɛ eyi (beta cell blunting).Ɛne sɛ, sɛ yedidi a, asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro. Afei dwensɔtwaa no nya sɛnkyerɛnne bi sɛ ɛbɛma insulin ayɛ. Nanso esiane sɛ yɛn nkwammoaa no yɛ "ɔkwasea" kakra nti, wɔnyɛ insulin kosi sɛ asikre dodow a ɛwɔ mogya mu no bɛkɔ soro ankasa. Enti yɛwɔ ɔhaw a ɛne sɛ insulin ntumi nyɛ adwuma yiye wɔ ɔfã biako, ne ɔhaw a ɛne sɛ yɛnyɛ insulin a ɛdɔɔso wɔ ɔfã foforo no nyinaa.
Dɛn ne asiane ahorow a ɛsɛ sɛ wɔsɔ hwɛ sɛ obi anya asikreyare?
Sɛ́ Asia Kesee Famfo no, ɛsɛ sɛ yɛhwɛ yiye wɔ gyinapɛn ahorow a ɛsono wɔ gyinapɛn ahorow a wɔde di dwuma wɔ ɔkwan a ɛkɔ akyiri so bere a yɛreyɛ asikreyare ho nhwehwɛmu no ho. Ɛho hia titiriw sɛ woyɛ asikreyare ho nhwehwɛmu sɛ wo nipadua mu duru, anaa BMI, boro 23. Ɛwom sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, bo a ɛsom wɔ Atɔe Fam aman mu yɛ 25 de, nanso esiane yɛn awosu mu nsonsonoe nti, yɛwɔ asiane mu wɔ BMI a ɛba fam mpo mu.
Hwɛ sɛ wowɔ asiane ahorow a edidi so yi mu biako anaa nea ɛboro saa anaa.
| Asiane a Ɛde Ba | Nkyerɛmu |
|---|---|
| Nipadua Mu Nsõ Ho Nsɛnkyerɛnne (BMI) . | Sɛ wo BMI boro 23 kg/m2 a. |
| Abusua abakɔsɛm | Sɛ wo maame, wo papa, wo nuabarima anaa wo nuabea wɔ asikreyare a ɛto so abien a. |
| Ayaresa mu tebea afoforo | Sɛ obi a ɔwɔ w’abusua mu anya asikreyare, komayare, mogya mmoroso, anaa mogya mu triglyceride dodow a ɛboro 250 mg/dL a. |
| Titiriw ma mmea | Sɛ wowɔ Polycystic Ovary Syndrome (PCOS) anaasɛ woanya bi a. |
Ɔkwan bɛn so na wo ne wo duruyɛfo kasa fa eyi ho?
Ade a ɛho hia sen biara ne sɛ wubedi kan ne wo duruyɛfo akasa afa eyi ho. Ebia wo duruyɛfo rempɛ sɛ ɔbɛyɛ wo asikreyare ho nhwehwɛmu efisɛ wo mu duru yɛ nea ɛfata. Nanso wubetumi akyerɛkyerɛ saa nneɛma yi mu akyerɛ no.
Sɛ wokɔ wo duruyɛfo nkyɛn a, ka biribi te sɛ, "Doc, ɛwom sɛ me BMI wɔ nea ɛfata mu de, nanso minim sɛ meyɛ Asia Kesee Fam na mewɔ asiane mu sɛ menya asikreyare wɔ BMI a ɛba fam mpo mu. Enti so wubetumi ahwɛ me A1c?"
A1c (HbA1c) yɛ asikre dodow a ɛwɔ wo mogya mu wɔ asram 2-3 a atwam no mu. Saa nhwehwɛmu yi betumi akyerɛ wo sɛ wowɔ asikreyare anaasɛ wowɔ asiane mu sɛ wubenya asikreyare (prediabetes). Ɛho hia sɛ wohwɛ w’akwahosan so.
Aduandi ne asetra kwan: Dɛn na ɛsɛ sɛ yɛyɛ?
W’aduan ho hia 70% wɔ asikreyare a wobedi ho dwuma mu. 30% a aka no yɛ apɔw-mu-teɛteɛ.
Abenfo ka sɛ, "Menka nkyerɛ m'ayarefo da sɛ wonnyae aduan bi a wɔn ani gye ho koraa. Ade a ɛho hia sen biara ne sɛ wɔbɛte nea ɛsɛ sɛ wodi kakraa bi, nea ɛsɛ sɛ wodi pii, ne sɛnea wɔbɛkari pɛ wɔ aduan bi mu ase."
Mpɛn pii no, carbohydrates (starch) pii wɔ yɛn Sri Lanka aduan titiriw mu. Yedi nnuan a wɔde aburow, paanoo, ne esiam ayɛ paa. Carbohydrates ahorow yi mu biara ma asikre dodow kɔ soro wɔ mogya mu. Enti nea ɛsɛ sɛ yɛyɛ ne sɛ yɛrennyae saa nnuan yi a yebedi koraa.
- Sesa ɔkwan a wofa so siesie w’aburow prɛte: Fa wo prɛte no mu nkyem anan mu biako ma aburow, fa nkyem anan mu biako ma protein (mpataa, akokɔ, nkesua, atoko, akutu), na fa fã a aka no ma nhabannuru ne nhabannuru.
- Fa nnuan a ahoɔdennuru pii wom ka ho: Nnuan te sɛ aburow a wɔayam, oats, aburow a wɔayam, nhabannuru, ne nnuaba ma asikre a wɔde ka mogya no ho no brɛ ase.
- Kwati nnuan a wɔayɛ ne anonne a asikre wom: Eyinom ma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim.
Mma asikreyare nni w’asetra so. Mmom no, kyerɛkyerɛ wo ho wɔ tebea yi ho, kɔ wo duruyɛfo nkyɛn kɔhwehwɛ afotu a ɛho hia, na yɛ nsakrae wɔ w’asetra mu.
Nkrasɛm a Wɔde Kɔ Fie
- Asia Kesee Famfo a obi yɛ, titiriw Sri Lankani no yɛ ade titiriw a ɛde asikreyare a ɛto so abien ba.
- Saa asiane yi nkɔ sɛ wo nipadua mu duru yɛ nea ɛfata anaasɛ woyɛ teateaa mpo a.
- Sɛ wo BMI boro 23 anaasɛ obi a ɔwɔ w’abusua mu wɔ asikreyare a, akyinnye biara nni ho sɛ ɛsɛ sɛ woyɛ wo nhwehwɛmu.
- Fa w’akwahosan ho dwuma na ka kyerɛ wo duruyɛfo sɛ ɔnsɔ wo nhwɛ sɛ wowɔ asikreyare anaa. Bisa A1c sɔhwɛ no ho asɛm.
- Aduan a wodi ho hia paa. Di carbohydrate (starchy) a wudi so na fa w’adwene si aduan a protein ne fiber pii wom so.
- Nsuro sɛ wobɛsrɛ mmoa. Sɛ wunya nimdeɛ ne nhyehyɛe a ɛfata a, wubetumi atra ase a ahoɔden wom.
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