Mankhwala okha si okwanira kwa matenda a shuga! Muyenera kudziwa zinthu izi kuti mukhale ndi moyo wathanzi.

Dokotala wanu akakuuzani kuti muli ndi matenda a shuga, chinthu choyamba chomwe chimabwera m'maganizo mwina ndichakuti, "Chabwino, tsopano ndiyenera kumwa mankhwala moyo wanga wonse." Anthu ambiri amaganiza kuti mankhwala ndiyo njira yokhayo yowongolera matenda a shuga. Koma si zoona. Mankhwala ndi gawo limodzi chabe la ulendo wanu. Moyo wanu watsiku ndi tsiku, kuphatikizapo zomwe mumadya, masewera olimbitsa thupi, ndi thanzi la maganizo, zimakhudza kwambiri. Lero, tiyeni tikambirane za momwe mungapitirire kupitirira mankhwala ndikusamalira matenda a shuga bwino kudzera mu moyo wathanzi.

N’chifukwa chiyani moyo ndi wofunika kwambiri?

Mwachidule, mankhwala okha si okwanira kuletsa matenda a shuga. Zakudya zanu, zochita zanu zolimbitsa thupi, ndi nkhawa zonse zimakhudza mwachindunji kuchuluka kwa shuga m'magazi mwanu.

Taganizirani izi, insulin ndi mahomoni omwe amathandiza maselo a thupi lathu kugwiritsa ntchito shuga (shuga) ngati mphamvu. Matenda a shuga amapezeka pamene ntchito ya insulin iyi yasokonekera. Ngati shuga m'magazi akwera kwa nthawi yayitali, zingayambitse mavuto aakulu monga kulephera kuwona bwino, kuwonongeka kwa mitsempha, matenda a mtima, matenda a impso, ndi matenda a chiseyeye.

Nkhani yabwino ndi yakuti mavuto onsewa akhoza kupewedwa mwa kutsatira njira zabwino zokhalira ndi moyo wathanzi . Kafukufuku wina wapeza kuti anthu omwe ali ndi matenda a shuga omwe amatsatira moyo wathanzi ali ndi theka la chiopsezo chotenga matenda a mtima kuposa omwe satsatira.

Kuchepetsa thupi ndi kuchita masewera olimbitsa thupi kungathandize maselo a thupi lanu kuti ayankhe bwino insulin. Kwa anthu ena, kusintha kwa moyo kumeneku kumakhala kopambana kwambiri kotero kuti amatha kuwongolera matenda awo a shuga (kuchira) popanda mankhwala.

Kodi tingathe kuwongolera matenda a shuga kudzera mu zakudya?

Palibe zakudya "zamatsenga" zenizeni za matenda ashuga. Koma zakudya zopatsa thanzi komanso zopatsa thanzi zingakuthandizeni kuchepetsa thupi lanu ndikusunga shuga m'magazi mwanu kukhala wokhazikika. Tiyeni tiwone zomwe mungachite kuti muchite zimenezo.

• Siyani kumwa zakumwa zotsekemera lero: Zakumwa zotsekemera ndi zakumwa zosiyanasiyana zamasewera zimatha kukhala ndi supuni 9 za shuga. Izi zimawonjezera ma calories osafunikira ndipo zimapangitsa kuti munthu anenepe kwambiri. M'malo mwake, imwani madzi, tiyi wopanda shuga, belimal, kapena ranawara.

• Sankhani ndiwo zamasamba zomwe zili ndi wowuma wochepa:Ndiwo zamasamba izi zili ndi chakudya chochepa cham'thupi ndi ma calories. Zilinso ndi mavitamini ambiri, michere, ndi ulusi. Brokoli, kabichi, nyemba, kaloti, tomato, masamba obiriwira, ndi kolifulawa zili m'gulu ili. Bungwe la American Diabetes Association limalimbikitsa kuti theka la mbale yanu lidzazidwe ndi ndiwo zamasamba izi.

• Njira Yogwiritsira Ntchito Mbale: Izi ndi zosavuta. Gawani mbale yanu m'maganizo mwanu m'zigawo zinayi.

• Samalani ndi kukula kwa magawo: Nthawi zambiri timadya kwambiri osadziwa. Dziwani kukula kwa magawo, monga kapu ya mpunga, theka la chikho cha Zakudya zophikidwa, kapena chidutswa cha buledi. Mukazolowera kuyeza ndi kudya kunyumba, zimakhala zosavuta kuganiza kukula koyenera kwa magawo mukatuluka.

• Chepetsani shuga woyengedwa ndi ufa:Zinthu monga buledi woyera, makeke, ndi mabisiketi zingayambitse kukwera kwadzidzidzi kwa shuga m'magazi. M'malo mwake, sankhani tirigu wathunthu wokhala ndi ulusi, monga mpunga wofiirira ndi oatmeal. Ulusi umachedwetsa kugaya chakudya ndipo umathandiza kuchepetsa kukwera kwa shuga m'magazi. Koma simuyenera kusiya kudya makeke okoma kotheratu. Kuchita zimenezi kungakulitse chilakolako chanu. Palibe vuto kudya chakudya chopepuka nthawi ndi nthawi, koma musakhale chizolowezi.

Kuchita masewera olimbitsa thupi kuli ngati mankhwala!

Kuchita masewera olimbitsa thupi sikuti kumangotentha ma calories okha, komanso kumathandiza kuchepetsa shuga m'magazi mwanu kwa maola 24. Nthawi iliyonse minofu yanu ikagwira ntchito, imagwiritsa ntchito shuga m'magazi mwanu kuti ipeze mphamvu. Kuchita masewera olimbitsa thupi kumathandizanso kuti maselo anu azimva bwino insulin.

Simuyenera kukhala maola ambiri ku gym. Yambani ndi chinthu chaching'ono, monga kudzuka mphindi 30 zilizonse ndikuyenda kapena kutambasula thupi. Kafukufuku wasonyeza kuti ngakhale zochita zazifupi ngati izi zingakhale zothandiza kwambiri pakuwongolera shuga m'magazi.

Yesani kuchita masewera olimbitsa thupi kwa mphindi 10 tsiku lonse. Sankhani chinthu chomwe mumakonda. Kungakhale kulima dimba, kuvina, kusewera ndi ana anu, kapena kuyenda. Ndibwinonso kuyimitsa galimoto kutali mukapita kusitolo ndikuyenda pansi. Cholinga chanu chikhale kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata (monga mphindi 30 patsiku, masiku 5 pa sabata) .

Kodi kupsinjika maganizo ndi zizolowezi zoipa zimakhudza bwanji matenda a shuga?

Kukhala ndi matenda a shuga nthawi zina kungakhale kovutitsa maganizo. Choncho ndikofunikira kupeza njira zopumulira. Mukakhala ndi nkhawa, thupi lanu limapanga mahomoni otchedwa cortisol . Mankhwalawa amauza chiwindi kuti chitulutse shuga m'magazi. Kupsinjika maganizo kwa nthawi yayitali kungayambitse kuchuluka kwa shuga m'magazi ndipo maselo amakana insulini.

Yesani zinthu izi kuti muchepetse nkhawa ndikusiya zizolowezi zoipa:

• Njira zopumulira: Yesani kuchita masewera olimbitsa thupi opumira kwambiri, yoga, kusinkhasinkha, kuvina nyimbo zomwe mumakonda, ndi zina zotero. Patulani nthawi masana kuti muchite zinthu zomwe mumakonda.
• Lankhulani ndi munthu wina: Lankhulani za momwe mukumvera ndi mnzanu wodalirika kapena wachibale wanu. Anthu omwe ali ndi matenda a shuga ali ndi mwayi wochuluka wopeza matenda a maganizo kawiri kapena katatu. Choncho ngati simukusangalala kapena simukusangalala kwambiri kuposa kale, onetsetsani kuti mwalankhula ndi dokotala wanu za vutoli.
• Gonani mokwanira: Kusagona mokwanira kungapangitse kuti munthu asamavutike maganizo komanso asamasangalale. Kungawonjezerenso kukana kwa insulin, kuwonjezera njala, komanso kupangitsa kuti zikhale zovuta kuchepetsa thupi. Gonani maola osachepera 7 usiku uliwonse.Ndikofunikira. Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse.
• Pewani kusuta fodya konse: Nikotini imayambitsa kusintha kwa maselo, zomwe zimapangitsa kuti asayankhe bwino insulin. Izi zitha kuipitsa shuga m'magazi mwanu. Kusuta kumawonjezeranso chiopsezo cha mavuto monga matenda a mtima ndi impso.

Mayeso azachipatala ndi chithandizo ndizofunikira

Matenda a shuga amawonjezera chiopsezo chanu chokhala ndi mavuto ena azaumoyo. Ndicho chifukwa chake ndikofunikira kupita kukayezetsa nthawi zonse. Musamalumphe kuyezetsa maso nthawi zonse, kupita kukaonana ndi dokotala, komanso kuyezetsa kuthamanga kwa magazi. Lankhulani ndi dokotala wanu za mayeso omwe mukufuna komanso kangati komwe muyenera kuwayesa.

Simuli nokha paulendo uwu wothana ndi matenda anu a shuga. Pezani thandizo kwa dokotala wanu, banja lanu, ndi anzanu. Kuwadziwitsa kudzakuthandizani kwambiri.