Omusawo wo yakugamba nti wali kumpi okulwala ssukaali, kwe kugamba, olina embeera eyitibwa ‘prediabetes’? Ekyo wawulira mangu ng’otya? Oba mu bukkakkamu walowooza nti, "Oh, sinnaba kulwala sukaali, ka tulabe oluvannyuma"? Mu butuufu, ku bintu bino byombi tebirina kubaawo. Kino kye tusaanidde okulowoozaako ennyo, naye si kintu kya kutya na kutya. Kubanga, kino kye kiseera ekisinga obulungi gy’oli okukyusa buli kimu n’ofuna obulamu obulungi.
Ekigendererwa kyaffe ekikulu kirina okuba okuggya ssukaali mu musaayi gwo okuva mu ‘pre-diabetic’ range eno n’ayingira mu ddaala erya bulijjo. Kino kiyinza okuleetebwa enjawulo nnene olw’ebintu by’okola buli lunaku. Mu butuufu, oluusi okukyusakyusa mu bulamu bwaffe kiba kya maanyi nnyo okusinga okumira eddagala.
Kale, ka tutandike n’emitendera gino esatu egyangu.
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1. Okugejja ekiteetaagisa kikulu nnyo.
Singa obuzito bw’omubiri gwo buba waggulu wa bulijjo, okugejja kye kisumuluzo ekikulu ekiyinza okuvvuunuka akabi kano.
Okunoonyereza kulaga nti okugejja ebitundu 5% ku 10% byokka ku buzito bw’omubiri gwo kiyinza okuleeta enjawulo nnene. Ne bw’okendeeza ku buzito obutonotono kiyinza okuyamba okuzza ssukaali mu musaayi gwo mu mbeera eya bulijjo n’okuziyiza oba waakiri okulwawo okutandika obulwadde bwa sukaali. Teebereza singa ozitowa kkiro 80, okufiirwa kkiro 4 ku 8 zokka kiyinza okuleeta enjawulo nnene.
Okusobola okutuuka ku kiruubirirwa kino, kuuma ebintu bino mu birowoozo:
- Fuga okulya kwo: Bw’oba ogabana essowaani y’omuceere, gabanako ng’ofuga.
- Kendeeza ku kalori: Kendeeza ku mmere erimu amasavu amangi naddala amasavu amangi, ssukaali ne kaboni nga bwe kisoboka.
- Lya ebintu ebirungi: Mu mmere yo ssaamu ebibala, enva endiirwa, ebirungo ebizimba omubiri ebingi ng’ebyennyanja, enkoko, n’emmere ey’empeke.
Mu ngeri ennyangu, gezaako okujjuza ekitundu ky’essowaani yo enva n’ebibala.
2. Dduyiro gufuule omuze.
Okutuula kwokka si kirungi n’akatono. Okubeera n’obulamu obw’okukola kyetaagisa nnyo. Lowooza ku kino, gezaako okukola omulimu ogw’omukka oguyamba omutima gwo okulinnya, gamba ng’okutambula amangu, okuvuga obugaali oba okuwuga, waakiri eddakiika 30 olunaku, ennaku 5 mu wiiki. Ekyo kitegeeza eddakiika 150 mu wiiki.
Okugatta ku ekyo, kola dduyiro ow’okutendeka amaanyi, gamba ng’okusitula obuzito oba okukozesa obuuma obuziyiza, waakiri emirundi ebiri mu wiiki.
Lwaki dduyiro kikulu nnyo?
Dduyiro nga ono ajja kunyweza ebinywa byo. Awo:
- Ayamba okufuga sukaali mu musaayi.
- Enkola y’omubiri ku busimu obuyitibwa insulin etereera.
- Omubiri gwo gwokya kalori ne bw’oba oyimiridde buyimiridde.
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Waliwo akakwate ak’amaanyi ennyo wakati w’okunywa sigala ne ssukaali. Abanywa sigala batera okulwala ssukaali ow’ekika eky’okubiri ebitundu 30% ku 40% okusinga abatanywa ssigala.
Tekikoma awo, singa omuntu alina ssukaali yeeyongera okunywa sigala, emikisa gy’okufuna ebizibu eby’amaanyi ng’endwadde z’omutima n’okuziba amaaso nagyo giba mingi nnyo. N’olwekyo, gy’okoma okulekera awo okunywa ssigala amangu, gy’okoma okuba ekirungi gy’oli.
| Ebintu ebikulu eby’okukola | Amagezi ag’omugaso |
|---|---|
| Okugejja | Fiirwa ebitundu 5%-10% ku buzito bwo bwonna. Fuga obunene bw’essowaani yo. Kendeeza ku mafuta, ssukaali n’emmere ey’obuwunga n’okwongera ku nva endiirwa, ebibala, ennyama etaliimu masavu n’ebyennyanja. |
| Okukola dduyiro | Tambula ku sipiidi, obugaali oba okuwuga okumala eddakiika 30 olunaku, ennaku 5 mu wiiki. Kola dduyiro ng’okusitula obuzito emirundi ebiri mu wiiki. |
| Okulekera awo okunywa sigala | Kikendeeza nnyo ku bulabe bwa ssukaali n’ebizibu ebivaamu. Kirungi okuyimirira amangu ddala. |
Ddi lwe kyetaagisa okukozesa eddagala?
Wadde ng’enkyukakyuka mu bulamu ziyinza okuvaamu ebyewuunyisa, abantu abamu era beetaaga okumira eddagala eriwonya embeera eno ‘nga ssukaali tannafuna’.
Omusawo ayinza okukuwa eddagala eriyitibwa metformin , naddala ng’olina ebintu ebirala ebiyinza okuleeta akabi, gamba nga:
- Singa kolesterol wo omulungi (HDL cholesterol) abeera mutono
- Bw’oba olina ebirungo ebiyitibwa triglycerides ebingi, ekika ky’amasavu mu musaayi gwo
- Singa bazadde bo oba muganda wo alina obulwadde bwa sukaali
- Bw’oba omugejjo ennyo
Jjukira nti bw’oba omira eddagala lya metformin, olina okugoberera omusawo wo okufuna amagezi amalala . Ate era, olina okweyongera okukuuma obulamu obulungi bwe twayogeddeko. Eddagala kuyamba kwokka, lyokka teriwonya buli kimu.
Mukolewo kati. Bw’oba weetaaga obuyambi, totya kusaba buyambi bulala okuva eri omusawo wo, omukugu mu by’endya oba omutendesi w’omuntu alina ebisaanyizo.
Obubaka Obutwala Awaka
- Prediabetes kabonero akalaga nti ssukaali tannafuna. Tosattira, kino kye kiseera ekisinga okubaako ky’okola.
- Okukendeeza ku buzito bw’omubiri gwo ebitundu 5% ku 10% kiyinza okuleeta enjawulo nnene.
- Dduyiro waakiri okumala eddakiika 150 mu wiiki. N’ekintu eky’angu ng’okutambula amangu kiyinza okuba eky’omugaso ennyo.
- Bw’oba omunywa sigala, okulekera awo okunywa sigala kye kisinga obunene ky’osobola okwewa.
- Bulijjo yogerako n’omusawo wo ku nteekateeka yo naddala ku ddagala.
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