Kodi mumamva kutopa mwadzidzidzi masana, ludzu nthawi zonse, kapena muyenera kukodza pafupipafupi? Nthawi zina izi zitha kukhala zizindikiro za kukwera mwadzidzidzi kwa shuga m'magazi mwanu. Vutoli lingachitike kwa aliyense, osati kwa odwala matenda ashuga okha. Tiyeni tikambirane izi mwatsatanetsatane lero.
Kodi Kukwera kwa Shuga m'magazi kumeneku ndi chiyani?
Mwachidule, kukwera kwa shuga m'magazi, kapena kukwera kwa shuga m'magazi, ndi kuwonjezeka kwadzidzidzi komanso mwachangu kwa shuga, kapena shuga m'magazi. Izi nthawi zambiri zimachitika titadya chakudya.
Tikadya, matupi athu amayamba kusintha chakudyacho kukhala mphamvu. Zakudya zomwe timadya ndi zomwe zimagayidwa mwachangu ndikusandulika shuga. Shuga iyi ndiye mafuta akuluakulu omwe amapatsa matupi athu mphamvu. Homoni ya insulin ndiyo imatenga shuga iyi m'magazi ndikuyitumiza m'maselo athu. Pamenepo, imagwiritsidwa ntchito ngati mphamvu, kapena kusungidwa ngati maselo amafuta kuti igwiritsidwe ntchito mtsogolo.
Komabe, ngati thupi lanu lili ndi shuga wochuluka m'magazi mwanu kuposa momwe limafunikira, kapena ngati thupi lanu silipanga insulin yokwanira, shuga uyu amawonjezeka m'magazi mwanu ndipo shuga m'magazi mwanu amakwera mwadzidzidzi. Izi ndi zomwe timatcha hyperglycemia . Kukwera kwadzidzidzi kwa shuga m'magazi kenako kutsika kwadzidzidzi kwa shuga m'magazi sikwabwino pa thanzi lanu pakapita nthawi. Izi zimawonjezera chiopsezo chokhala ndi matenda monga kukana insulin , matenda a shuga amtundu wachiwiri , ndi matenda amtima .
Nanga, kodi thupi lanu limamva bwanji shuga wanu ukakwera? Ngakhale kuti zizindikiro zimasiyana malinga ndi munthu, nthawi zambiri mumatha kutopa kwambiri, ludzu, njala, komanso kukodza pafupipafupi.
Zifukwa zazikulu zomwe zimapangitsa kuti shuga akwere mwadzidzidzi
Zinthu zambiri zomwe sitiganizira tsiku ndi tsiku zingakhudze izi. Tiyeni tiwone zifukwa zazikulu.
1. Zakudya zanu
Chinthu chofunika kwambiri chomwe mungachite kuti muchepetse shuga m'magazi mwanu ndikutsatira zakudya zomwe mumadya, chifukwa chakudya (ma carbohydrates ndi shuga) zimakhudza mwachindunji kuchuluka kwa shuga m'magazi.
Simuyenera kusiya kudya chakudya cham'mawa chonse, koma muyenera kudya pang'ono. Zakumwa zotsekemera, buledi, mpunga woyera, Zakudya zokazinga, pasitala, ndi zakudya zophikidwa bwino zimatha kukweza shuga m'magazi mwanu. Zipatso zina, monga nthochi, zimakhalanso ndi shuga wambiri.
| Zakudya Zabwino Zomwe Zimathandiza Kulamulira Shuga | Zakudya zomwe zimawonjezera shuga m'magazi mwadzidzidzi (Zakudya Zoletsa) |
|---|---|
| Buledi wa tirigu wonse ndi chimanga, mpunga wofiirira ndi chimanga, barele. | Zakumwa zotsekemera, madzi a zipatso. |
| Ma nyemba monga lentils, nandolo, ndi nandolo. | Buladi woyera, mpunga woyera, Zakudyazi, pasitala. |
| Ndiwo zamasamba ndi zakudya zokhala ndi ulusi wambiri (maapulo, oats, nyemba, mapeyala). | Zakudya Zokonzedwa ndi Zokazinga. |
| Mtedza ndi mbewu. | Zakudya zokoma monga makeke, mabisiketi, ndi tofi. |
Zakudya zokhala ndi ulusi wambiri zili ngati bwenzi lanu lapamtima. Sizimangolamulira kuchuluka kwa shuga m'magazi mwanu, komanso zimathandiza mtima wanu, zimakupangitsani kumva kukhuta, komanso zimathandiza dongosolo lanu logaya chakudya.
Nthawi yodyera chakudya chanu ndi yofunikanso! Ngati muli ndi matenda a shuga kapena matenda a shuga asanakwane, kulumpha chakudya sikudzachepetsa shuga m'magazi mwanu. Siyani maola osachepera 4-5 pakati pa chakudya chanu chachikulu. Ngati muli ndi chakudya chopepuka, idyani maola awiri kapena atatu mutatha kudya chakudya chanu chachikulu.
2. Kudumpha chakudya cham'mawa
Kusadya chakudya cham'mawa si chizolowezi chabwino. Ngati simudya chakudya cham'mawa, shuga m'magazi mwanu amatha kukwera kwambiri mukatha kudya nkhomaliro ndi chakudya chamadzulo. Koma kudya chakudya chotsekemera monga muffin pa chakudya cham'mawa sikwabwino. Kafukufuku wina adapeza kuti anthu omwe amadya chakudya cham'mawa chokhala ndi mapuloteni ambiri (monga mazira, nyemba) anali ndi shuga wabwino m'magazi tsiku lonse kuposa omwe amadya chakudya cham'mawa chokhala ndi ma carbohydrate ambiri. Chifukwa mapuloteni amagayidwa pang'onopang'ono , samawonjezera shuga m'magazi nthawi imodzi.
3. Kusowa tulo
Kusagona mokwanira sikumangopangitsa kuti mumve kutopa. Zimakhudzanso momwe thupi lanu limagwiritsira ntchito bwino insulin. Ngati simugona bwino ngakhale usiku umodzi, ntchito ya insulin m'thupi lanu ikhoza kuchepa ndipo shuga m'magazi mwanu ingakwere. Chifukwa chake, ndikofunikira kugona bwino tsiku lililonse. Pewani zinthu monga kugwiritsa ntchito foni yanu musanagone ndipo yesetsani kugona mokwanira usiku.
4. Kuchita masewera olimbitsa thupi kowonjezereka kapena kuchepa
Ngakhale kuchita masewera olimbitsa thupi osavuta monga kuyenda kungachepetse shuga m'magazi mwanu. Mukachita masewera olimbitsa thupi, minofu yanu imafunikira shuga wambiri, kotero imawononga shuga m'magazi mwanu. Kafukufuku wasonyeza kuti kuyenda kwa mphindi 15 mutatha kudya chakudya chamadzulo kungachepetse shuga m'magazi mwanu.
Komabe, monga momwe shuga m'magazi imakulira mukapanda kuchita masewera olimbitsa thupi konse, kuchita masewera olimbitsa thupi mopitirira muyeso kungayambitsenso shuga m'magazi kukwera. Pakuchita masewera olimbitsa thupi ovuta monga kunyamula zolemera kapena masewera ampikisano, mahomoni omwe amatulutsidwa ndi thupi angayambitse shuga m'magazi kukwera. Chifukwa chake, funsani dokotala wanu za masewera olimbitsa thupi omwe ali oyenera kwa inu komanso momwe mungawachitire.
5. Kupsinjika maganizo
Mukakhala ndi nkhawa kwambiri, thupi lanu limatulutsa mahomoni monga cortisol ndi adrenaline . Izi zimatchedwa 'nkhondo kapena kuthawa'. Pa nthawiyi, thupi lanu limaganiza kuti liyenera kukonzekera zoopsa. Chifukwa chake, limayamba kugwiritsa ntchito mphamvu zomwe zimasungidwa m'thupi lanu, monga shuga ndi mafuta. Ngati muli ndi matenda a shuga, insulin yanu singathe kulamulira shuga wochulukayu, ndipo shuga m'magazi mwanu imakwera.
Komanso, mukakhala ndi nkhawa, zinthu monga kusadya bwino, kusachita masewera olimbitsa thupi, komanso kusamwa mankhwala anu pa nthawi yake zingayambitse kukwera kwa shuga m'magazi mwanu. Chifukwa chake, ndikofunikira kwambiri kupumula malingaliro anu kudzera mu zinthu monga kusinkhasinkha ndi yoga.
Zifukwa zina ndi zinthu zoti mudziwe
- Mankhwala ena: Mankhwala ochepetsa mphamvu ya thupi, mankhwala oletsa kuvutika maganizo, ndi mankhwala ena othamanga magazi angayambitsenso kuchuluka kwa shuga m'magazi. Ngati mukumwa mankhwala aliwonsewa ndipo mwazindikira kuti shuga m'magazi mwanu ndi wokwera, lankhulani ndi dokotala nthawi yomweyo.
- Thanzi la Mano ndi Chiseyeye: Ngati muli ndi matenda a shuga, muli ndi mwayi waukulu wopeza matenda a chiseyeye (gingivitis). Ngati muli ndi matenda aakulu a chiseyeye, zingapangitse kuti zikhale zovuta kuwongolera kuchuluka kwa shuga m'magazi mwanu. Monga matenda ena aliwonse, zimathanso kukweza kuchuluka kwa shuga m'magazi mwanu. Ndicho chifukwa chake ndikofunikira kutsuka mano anu tsiku lililonse.
- Kusuta: Anthu omwe amasuta ali pachiwopsezo chachikulu chotenga matenda a shuga. Ngati muli kale ndi matenda a shuga, kusuta kungapangitse kuti zikhale zovuta kuwongolera mlingo wa insulin yanu komanso kuchuluka kwa shuga m'magazi.
- Kusowa madzi m'thupi:Ngakhale simukumwa madzi okwanira, kuchuluka kwa shuga m'magazi anu kumatha kukhala kwakukulu kuposa masiku onse.
- Kusamba: Pa nthawi ya kusamba, kusintha kwa mahomoni (makamaka progesterone) kungayambitse kukana kwa insulin mwa akazi ena. Angalakalakenso maswiti. Izi zingayambitsenso kuchuluka kwa shuga m'magazi.
Uthenga Wopita Nawo Kunyumba
- Sikuti chakudya chokha, komanso kugona, kuchita masewera olimbitsa thupi, kupsinjika maganizo, ndi mankhwala ena zimatha kukhudza kuchuluka kwa shuga m'magazi mwanu.
- Chepetsani zakudya zokhala ndi chakudya chambiri, maswiti, ndi zokometsera, ndipo khalani ndi zakudya zopatsa thanzi zokhala ndi ulusi ndi mapuloteni ambiri.
- Ndikofunikira kwambiri kugona mokwanira tsiku lililonse ndikuyesera kuchepetsa nkhawa.
- Mukhoza kuchepetsa kuchuluka kwa shuga m'thupi mwa kuchita masewera olimbitsa thupi nthawi zonse pamlingo womwe ukukuyenererani.
- Ngati muli ndi nkhawa iliyonse yokhudza mankhwala omwe mumamwa kapena kuchuluka kwa shuga m'magazi mwanu, nthawi zonse lankhulani ndi dokotala wanu.
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