So wowɔ asikreyare? Anaasɛ obi a ɔwɔ w’abusua anaa w’adamfo mu a ɔwɔ saa tebea yi? Mfiase no, nnipa pii haw na ehu ka wɔn bere a wohu sɛ wɔwɔ asikreyare no. Mmere bi wɔ hɔ a wosusuw sɛ, "Oh me, m'asetra aba awiei." Nanso ɛnyɛ ɛno ne nokware no. Asikreyare yɛ tebea a sɛ wodi ho dwuma yiye a, ebetumi ama obi anya asetra a ɛfata, anaasɛ eye mpo, na anigye wom. Ɛnnɛ yɛreka osuahu ankasa a onipa a ɔte saa nya ho asɛm. Saa asɛm yi bɛyɛ ahoɔden kɛse ama wo.
Dɛn na esii bere a wuhui sɛ wowɔ asikreyare no?
Ɔbarima a ɔwɔ saa asɛm yi mu no, wɔhunuu sɛ ɔwɔ Asikreyareɛ a ɛtɔ so mmienu wɔ afe 2019. Ne HbA1c (a ɛyɛ wo mogya mu asikre dodoɔ wɔ asram 3 a atwam no mu) yɛ 12.7%. Ná ne mmuadadi mu glucose yɛ 283 mg/dL. Eyinom yɛ gyinapɛn ahorow a ɛkorɔn yiye. Mfiase no, osusuwii sɛ, "Me wiase no abubu." Nanso ɔyɛɛ ntɛm dii so, susuwii sɛ, "Okay, metumi adi eyi so," na ɔyɛɛ nhyehyɛe.
Enti dɛn na wayɛ? Sɛ yɛbɛka no tiawa a, wasakra nneɛma atitiriw abiɛsa wɔ n’asetra mu.
1. Aduan a wodi
2. Apɔw-mu-teɛteɛ
3. Nnuru a wɔnom no yiye
Sɛ wɔka saa abiɛsa yi bom a, ne mu duru so atew bɛyɛ kilogram 18. Ɛde besi nnɛ no, ne HbA1c bo no wɔ dodow pa a ɛyɛ 6.3%. Hwɛ, sɛ wowɔ bo a woasi a, biribiara nni hɔ a entumi nyɛ yiye, ɛnte saa?
Nneɛma a ɛho hia sen biara a ɔyɛe de siw asikre ano
Afei ma yɛnhwɛ suban atitiriw bi a ɛboaa no wɔ saa akwantu yi mu. Eyinom so bɛba wo nso mfaso kɛse.
Apɔw-mu-teɛteɛ ho hia.
Apɔw-mu-teɛteɛ abɛyɛ n’asetra fã kɛse. Ɔkɔ apɔw-mu-teɛteɛ dan abien anaa abiɛsa dapɛn biara. Ɛhɔ no, ɔyɛ cardio ne ahoɔden ntetee nyinaa .
- Nea edi kan no, nantew treadmill no so simma 15-20.
- Afei meyɛ nneɛma bi a mema so ne fam apɔw-mu-teɛteɛ.
- Awiei koraa no, wɔde simma 10-15 foforo nantew apɔw-mu-teɛteɛ no wie.
Nea ɛho hia sen biara ne sɛ wobɛpaw apɔw-mu-teɛteɛ bi a ɛfata wo, w’ani gye ho, na woabata ho. Wo ne wo duruyɛfo nka ho asɛm na nya afotu.
Asikre dodow a wobɛhwɛ daa
Mfiase no, ɔde app bi a ɛwɔ ne fon so dii dwuma de hwehwɛɛ biribiara a odi, a carbs dodow ne protein dodow ka ho. Nanso seesei wasua araa ma onim nnuan a eye ma no.
Wo de susuw ho hwɛ, ɛtɔ mmere bi a yɛn nyinaa pɛ sɛ yebedi biribi a yɛn ani gye ho. Biribi te sɛ pasta anaa noodles. Ansa na yebedi biribi a ɛte saa no, yɛhwɛ asikre dodow a ɛwɔ yɛn mogya mu. Sɛ asikre dodow no yɛ nea eye te sɛ 100-102 mg/dL a, yedi kakraa bi. Nanso sɛ asikre dodow no kɔ soro kakra te sɛ 125-130 mg/dL a, yɛkwati saa aduan no koraa ma saa da no. Su pa bɛn ara ni, ɛnte saa?
Nnuru a wɔnom wɔ bere ano
Ɔnom metformin 2000mg da biara. 1000mg anɔpa na 1000mg ne anwummere aduan. Nea ɛka ho no, ɔnom aduru bi a ɛma mogya mu srade so tew a wɔfrɛ no Lipitor nso sɛ ade a ɛbɔ ne koma ho ban. Nnuru ahorow yi ne dodow a wɔde ma no gu ahorow wɔ nnipa biara mu. Enti, ɛho hia sɛ wofa w’aduru no sɛnea wo duruyɛfo kyerɛ no pɛpɛɛpɛ bere nyinaa.
Woyɛɛ dɛn dii w’adidi ne w’anom so?
Ade biako a nnipa pii suro bere a ɛfa asikreyare ho ne aduan a wodi so. Nanso ɛnyɛ den sɛnea wususuw no. Hwɛ sɛnea ɔyɛ no.
| Aduane | Nneɛma a ɛsɛ sɛ wodi (Nhwɛso ahorow) . | Nneɛma a ɛsɛ sɛ yɛkae |
|---|---|---|
| Anɔpa aduane | Biribi a protein pii wom, te sɛ nkesua. Protein bar pa sɛ wunni bere a. | Sɛ wode aduan a protein pii wom fi da no ase a, ɛboa ma asikre dodow a ɛwɔ mogya mu no so da mũ no nyinaa. |
| Awia aduane | Sandwich a wɔde paanoo a carb kakraa bi na ɛwom (e.g. cheese, nam/fish) a wɔakyekyɛm abien. | Bere a paanoo a wɔayam no daa no wɔ carbs bɛyɛ gram 18 no, paanoo a wɔayam no kakraa bi no wɔ gram 9 pɛ. |
| Adɔkɔdɔkɔdeɛ | Protein bar, apɔw-mu-teɛteɛ a wɔde atoko bɔta, strawberry, ne blackberry ayɛ. | Mebɔ mmɔden sɛ mɛma carbs no nnu gram 35 wɔ aduan titiriw biara mu na nnu gram 15 wɔ adidibea biara mu. |
| Adidie | Protein pii. Nam, akokɔ anaa mpataa (te sɛ salmon) a wɔde nhabannuru te sɛ broccoli ka ho. | Ɔse adeɛ kɛseɛ ne sɛ ɛnsɛ sɛ wodi biribiara wɔ 6:30 - 7:00 pm akyi. |
Bere a edi kan a ohui sɛ ɔwɔ asikreyare no, ogyaee nneɛma te sɛ ɛmo, paanoo, aburow, ne pasta a odi koraa. Nanso seesei, odi nneɛma nketenkete a ɔhyɛ ne ho so. Sɛ nhwɛso no, sɛ ɔpɛ sɛ odi pasta a, odi nsa kakraa bi pɛ . Eyi yɛ afotu a ɛho hia paa.
Nnipa ne nneɛma a ɛboaa me wɔ akwantu yi mu
Sɛnea ɔbarima yi ka no, wo nkutoo ntumi mfa akwantu yi mu. Ade titiriw nti a odi yiye ne sɛ wowɔ kuw pa a wɔboa wo a wɔatwa wo ho ahyia. Sɛ wunya nnamfo ne abusuafo a wɔhyɛ wo nkuran na wɔtwe adwene si wo mfomso so a, ɛhyɛ wo den kɛse.
"Ɛho hia yiye sɛ wo ne nnipa a wobetumi aboa wo bɛkasa. Eyi nyɛ biribi a wo nkutoo wubetumi ayɛ."
Asikreyarefo pii te nka sɛ wɔn nkutoo na wɔwɔ wiase yi mu, na wɔakɔda supɔw bi so. Wonnim nea wɔbɛyɛ anaa onii a wɔbɛsrɛ mmoa. Oduruyɛfo a ɔte wɔn ase na ɔboa wɔn a wonni nso yɛ ɔhaw kɛse.
Enti ade a eye sen biara a ɔyɛe ne sɛ ɔkɔhwɛɛ oduruyɛfo a ɔhwɛ ntini mu yare so . Wɔ w’abusua oduruyɛfo akyi no, ɛyɛ papa sɛ wubenya oduruyɛfo titiriw bi a ɔte sɛ eyi mmoa. Wobetumi nso de wo akɔ nnipa afoforo a wobetumi aboa wo nkyɛn, te sɛ aduannuru ho ɔbenfo .
Woyɛɛ dɛn dii nsɛnnennen no so?
Adwennwen a wobedi ho dwuma nso ho hia yiye wɔ asikreyare ho. Ɔne ne babea nya bere na ama adwennwen so atew. Wɔn baanu abom afi nhabannuru turo ase na wɔn ani agye yiye sɛ wobetwa nhabannuru afi mu.
Ne asɛnnennen kɛse ne sɛ ɔbɛyɛ ade a ɛteɛ bere a obiara nhwɛ no, bere a ɔno nkutoo na ɔwɔ hɔ no. "Dɛn na midi? So mekɔ apɔw-mu-teɛteɛ? So metumi asiw me ho kwan sɛ mɛpɛ sɛ midi donut wɔ anɔpa akwantu mu?" Eyinom da so ara yɛ nsɛnnennen ma no. Ɛtɔ mmere bi a, sɛ ɔrenom kɔfe a wɔde nsukyenee ayɛ a asikre nnim a, ɛyɛ den ma no sɛ ɔrenni donut.
Enti dɛn na ɔyɛ wɔ mmere a ɛte saa mu? Ɔhwɛ ne babea mfonini wɔ ne fon so.
"Seesei madi mfe 46. Mepɛ sɛ mikura me babea nsa da a ɔbɛware no. Sɛ wususuw ho a, ɛnyɛ den sɛ wubesi gyinae pa."
Hwɛ sɛnea ɛma wo ahoɔden a wode bɛyɛ ade a ɛteɛ ama obi a wodɔ no, ama wo daakye.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare (Asikreyare a Ɛto so 2) nyɛ nkwa awiei. Ɛyɛ tebea a wobetumi adi ho dwuma.
- Adidi, apɔw-mu-teɛteɛ, ne nnuru a wɔnom sɛnea wɔakyerɛw ama wɔn no nyinaa ho hia pɛpɛɛpɛ.
- Hwɛ asikre dodow ne HbA1c wɔ wo mogya mu daa. Wo ne wo duruyɛfo nka ho asɛm.
- Aduan a wodi so no nkyerɛ sɛ worenwe biribiara. Ɛfa nnuan a carbohydrates kakraa bi na ɛwom na protein pii wom a wobɛpaw , na woadi no sɛnea ɛsɛ ho .
- Ɛyɛ den sɛ wo nkutoo bɛfa akwantu yi mu. Abusua, nnamfo, ne nnuruyɛfo kuw pa a wɔboa wɔn a wubenya no yɛ ahoɔden kɛse.
- Ɛtɔ da bi a, sɛ ɛyɛ den ma wo sɛ wubesi w’adwene a, kae wo ho nea enti a wopɛ sɛ wotra ase. Ɛno na ɛbɛyɛ w’ahoɔden a ɛsen biara.
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