Matenda a Shuga ndi Thanzi la Mtima: Kodi kulabadira mfundo izi kungakuthandizeni? (Matenda a Shuga ndi Thanzi la Mtima)

Ngati muli ndi matenda a shuga, mukadziwa zambiri za matendawa, zimakhala bwino. Mwina mukudziwa kale kuti muyenera kuyang'anira kuchuluka kwa shuga m'magazi mwanu ndi A1c. Koma kutsatira zinthu zina zokhudza thanzi lanu, monga zakudya zanu, masewera olimbitsa thupi, kulemera, ndi kugunda kwa mtima, kungakuthandizeni kuchepetsa chiopsezo cha mavuto monga matenda a mtima omwe angayambitsidwe ndi matenda a shuga. Izi ndizofunikira kwambiri chifukwa matenda a shuga amawonjezera chiopsezo chanu cha matenda a mtima.

Kodi njira yabwino yosungira zolemba ndi iti?

Masiku ano, pali pulogalamu kapena chida chilichonse. Koma akatswiri amati notebook ndi cholembera chosavuta ndizokwanira. Chifukwa chake kaya mumagwiritsa ntchito zida zotsatirira masewera olimbitsa thupi, mapulogalamu a pafoni, kapena zida zina zaukadaulo zili ndi inu. Koma njira iliyonse yomwe mungasankhe, ganizirani izi.

Kufunika kochita masewera olimbitsa thupi ndi kulemba mfundo

Ngati muli ndi matenda a shuga, kuchita masewera olimbitsa thupi n'kofunika kwambiri. Kumathandiza kuti mtima wanu ukhale wathanzi komanso kumathandiza thupi lanu kugwiritsa ntchito shuga moyenera. Izi zimachepetsa chiopsezo cha mavuto ena okhudzana ndi matenda a shuga. Ndi bwino ngati mungathe kuchita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku, masiku ambiri a sabata.

Pali mawotchi osiyanasiyana ndi mapulogalamu a pafoni omwe amayesa momwe mumagwirira ntchito masana. Kuwonjezera pa kutsatira masewera olimbitsa thupi anu, ambiri mwa awa amawerengeranso masitepe anu kapena mayendedwe anu onse tsiku lonse.

Ganizirani momwe mumamvera panthawi yochita masewera olimbitsa thupi komanso mutatha kuchita masewera olimbitsa thupi, komanso momwe mungatsatire kuchuluka kwa shuga m'magazi mwanu (monga zizindikiro za shuga wotsika m'magazi, monga kugwedezeka kapena kusawona bwino). Anthu omwe ali ndi matenda a shuga amayankha mosiyana akachita masewera olimbitsa thupi. Mitundu yosiyanasiyana ya masewera olimbitsa thupi imathanso kusiyana. Kusunga zolemba za zochita zanu zolimbitsa thupi kungakuthandizeni kugwira ntchito ndi dokotala wanu kuti musinthe mankhwala anu ndi zakudya zanu mosamala, komanso kukuthandizani kuyang'anira kuchuluka kwa shuga m'magazi mwanu .

Kodi tiyeneranso kusamala ndi zomwe timadya ndi kumwa?

Ngati mukumwa insulin, dokotala wanu mwina adakambirana nanu za kuwerengera kuchuluka kwa chakudya chomwe mumadya. Izi ndizofunikira kuti muwonetsetse kuti mwalandira insulin yokwanira. Zimathandizanso kumvetsetsa momwe zakudya zomwe mwasankha zimakhudzira kuchuluka kwa shuga m'magazi mwanu.

Kuti mudziteteze ku matenda a mtima, ndi bwino kutsatira zakudya zomwe mumadya monga sodium (mchere), cholesterol, ndi mafuta okhuta komanso osinthika.

Kuchuluka kwa chakudya chomwe mumafunikira patsiku kumasiyana malinga ndi munthu, choncho lankhulani ndi dokotala wanu za zolinga zanu. Kawirikawiri, akuluakulu sayenera kudya mamiligalamu opitilira 1,500 a sodium patsiku. Kuchepetsa mafuta okhuta ndi osinthika kungathandize kupewa kuchulukana kwa cholesterol yoyipa m'thupi. Kuti muchite izi, muyenera kuwerenga zolemba pazakudya zomwe mumadya ndikugwiritsa ntchito malangizo azakudya (monga awa omwe mungawapeze kwa dokotala wanu).

Samalaninso kulemera kwanu ndi kukula kwa chiuno chanu.

Kunenepa kwambiri kapena kunenepa kwambiri kungapangitse kuti zizindikiro za matenda a shuga zikhale zoipitsitsa komanso kuonjezera chiopsezo cha matenda a mtima. Mwina mumadziyeza thupi nthawi iliyonse mukapita kwa dokotala. Koma zimathandizanso kuwerengera kulemera kwanu masiku omwe muli pakati pa ulendo wanu. Ngati mwawonjezera makilogalamu oposa awiri pa sabata, ndi nthawi yoti muonenso zomwe mukudya komanso kuchuluka kwa masewera olimbitsa thupi omwe mukuchita.

Kodi ulesi kwambiri kunyamula zolemera? Ndiye kuyeza kuzungulira chiuno chanu ndi njira ina yabwino yodziwira ngati mafuta m'thupi lanu akuika pachiwopsezo thanzi lanu.

• Kawirikawiri, chiuno cha mkazi wathanzi chiyenera kukhala chochepera mainchesi 35 .
• Kwa mwamuna, kutalika kwake kuyenera kukhala kochepera masentimita 40 .

Lankhulani ndi dokotala wanu za njira zochepetsera thupi mosamala.

Kuyang'ana ndi kulemba kuchuluka kwa shuga m'magazi

Ngati ndinu munthu amene amagwiritsa ntchito insulin, muyenera kuyang'ana shuga m'magazi mwanu nthawi zonse. Pokhapokha ngati dokotala wanu wakupatsani malangizo ena, awa ndi milingo yachibadwa yomwe muyenera kuisunga.

Kuti muwone momwe kuchita masewera olimbitsa thupi kumakhudzira kuchuluka kwa shuga m'thupi lanu komanso kupewa kusinthasintha koopsa kwa shuga, ndi bwino kuyang'ana kuchuluka kwa shuga m'thupi lanu musanayambe komanso mutachita masewera olimbitsa thupi.

N’chifukwa chiyani izi n’zofunika kwambiri?

Kuchuluka kwa shuga m'magazi pakapita nthawi kungayambitse kutupa, kunenepa kwambiri, komanso kuchuluka kwa cholesterol ndi triglyceride. Zonsezi zitha kuwononga mtima wanu. Ndibwino kutsatira zotsatira zanu mutatha kuyeza. Ma monitor ena a glucose amalemba kuchuluka kwanu. Koma mutha kugwiritsanso ntchito notebook kapena pulogalamu ya foni kuti mulembe zomwe mwawerenga. Bweretsani izi kwa dokotala wanu nthawi ina mukadzamuona. Zidzamuthandiza kuwona momwe mukusamalira bwino matenda anu a shuga.

Kodi mungayeze bwanji kugunda kwa mtima komwe kumapuma?

Kutsata kugunda kwa mtima wanu komwe kumapuma (RHR) n'kosavuta kwambiri. Mutha kuchita izi tsiku lililonse kapena sabata iliyonse.

1. Pogwiritsa ntchito zala zanu ziwiri, pezani kugunda kwa mtima wanu mkati mwa dzanja lanu.

2. Werengani kuchuluka kwa nthawi zomwe kugunda kwa mtima kumagunda mkati mwa masekondi 15.

3. Chulukitsani nambala imeneyo ndi 4. Kenako mupeza mtengo wa RHR.

Kugunda kwa mtima kopumula bwino kuyenera kukhala pakati pa 60 ndi 100 pa mphindi . (Koma kumbukirani, kupsinjika maganizo, mankhwala ena, komanso kuchuluka kwa mahomoni kungakhudze izi.) Kukhala ndi RHR yabwino kumagwirizanitsidwa ndi chiopsezo chochepetsedwa cha matenda a mtima ndi imfa isanakwane.