Kwa inu omwe muli ndi matenda a shuga: Tiyeni tithetse matendawa ndi zizolowezi 6 izi! (Diabetes Mellitus)

Ndizachibadwa kumva mantha pang'ono komanso nkhawa mukazindikira kuti muli ndi matenda a shuga. "Kodi sindingathe kudya zomwe ndimakonda tsopano?", "Kodi moyo wanga usintha?", "Kodi kumwa mankhwala sikukwanira?" Mwina mukudabwa. Koma zoona zake n'zakuti, ngati mugwira ntchito ndi dokotala wanu ndikusintha pang'ono, koma kofunikira kwambiri pa moyo wanu watsiku ndi tsiku, mutha kuwongolera vutoli ndikukhalabe osangalala komanso athanzi. Tiyeni tiwone kusintha 6 kofunikira kwambiri kumeneko?

1. Tiyeni tisamalire bwino chakudya ndi zakumwa zathu.

Zakudya ndizofunikira kwambiri pochiza matenda a shuga. Chifukwa zomwe mumadya zimakhudza mwachindunji kuchuluka kwa shuga m'magazi mwanu. Palibe mndandanda wa zakudya "zopanda pake". Chofunika kwambiri ndikudya kuchuluka komwe thupi lanu limafunikira ndikusamala mtundu wa chakudya chomwe mumadya .

Mwachidule, mudzaze theka la mbale yanu ndi ndiwo zamasamba, masamba obiriwira, ndi masaladi. Dzazani zotsalazo ndi chakudya chopatsa mphamvu monga mpunga, buledi, ndi mbatata, ndipo zotsalazo ndi mapuloteni monga nsomba, nyama, mazira, ndi mphodza.

• Kusamala kwambiri chakudya cham'thupi: Zinthu monga mpunga, buledi, Zakudya zokhwasula-khwasula, ma hopper, ma indi hopper, mbatata, mbatata zotsekemera, ndi chinangwa ndi zomwe zimasanduka shuga m'thupi lathu. Choncho samalani ndi kuchuluka kwa chakudya chomwe mumadya pa chakudya chimodzi. Mwachitsanzo, ngati wina adya makapu atatu a mpunga, chepetsani mpaka makapu 1.5 ndikuwonjezera zinthu zina monga ndiwo zamasamba, sambol, ndi pala mallum m'mbale m'malo mwake. Zinthu monga mpunga wa bran, kurakkan, ndi oats ndi zabwino kwambiri kuposa mpunga woyera ndi buledi woyera.
• Chepetsani zakudya zokhala ndi shuga wambiri ndi mafuta: Chepetsani kudya makeke, mabisiketi, zakumwa zotsekemera, tofi, ndi chokoleti momwe mungathere. Ndikofunikanso kuchepetsa zakudya zokazinga, masoseji, ma meatball, ndi nyama zonenepa.
• Musamadumphe chakudya: Idyani nthawi zonse pa chakudya cham'mawa, chamasana, ndi chamadzulo. Kudumpha chakudya kungayambitse shuga m'magazi kukhala wochepa kwambiri, makamaka ngati mumwa mankhwala a insulin kapena mankhwala ena a shuga.

2. Osakhala pamalo amodzi tsiku lonse, yendani pang'ono!

Ngati simukuchita masewera olimbitsa thupi, ino ndi nthawi yabwino yoyambira. Simukuyenera kuwononga ndalama zambiri kapena kulowa nawo masewera olimbitsa thupi. Pali zinthu zambiri zosavuta zomwe mungachite.

• Yendani mofulumira kwa mphindi zosachepera 30 tsiku lililonse.
• Kwerani njinga.
• Chitani ntchito zina m'munda, yeretsani bwalo.
• Tambani nyimbo yomwe mumakonda kwambiri.

Cholinga chake chikhale kuchita masewera olimbitsa thupi otuluka thukuta komanso osapuma kwa mphindi zosachepera 30 masiku ambiri a sabata.

Izi ndi zomwe zimachitika mukamachita masewera olimbitsa thupi: Minofu yanu imafuna mphamvu. Kuti mupeze mphamvu imeneyo, minofu yanu imagwiritsa ntchito shuga m'magazi mwanu. Izi zimathandiza kuti shuga m'magazi mwanu musamavutike. Sikuti zokhazo, kuchita masewera olimbitsa thupi kumachepetsa chiopsezo cha matenda a mtima, kumakuthandizani kuwongolera kulemera kwanu, komanso ndi njira yabwino yochepetsera nkhawa.

3. Pitani kuchipatala nthawi yake.

Matenda a shuga ndi matenda omwe amafunika kuyang'aniridwa nthawi zonse. Choncho, ngakhale mutakhala kuti mulibe zizindikiro zilizonse, pitani kwa dokotala wanu osachepera kawiri pachaka. Matenda a shuga amawonjezera chiopsezo chanu cha matenda a mtima. Choncho dziwani 'manambala' anu.

4. Pezani njira yochepetsera nkhawa.

Mungadabwe, koma pali kugwirizana kwakukulu pakati pa kupsinjika maganizo ndi kuchuluka kwa shuga m'magazi. Mukakhala ndi nkhawa, thupi lanu limatulutsa mahomoni omwe amakweza kuchuluka kwa shuga m'magazi. Komanso, tikakhala ndi nkhawa komanso nkhawa, timatha kuiwala kudya bwino, kumwa mankhwala athu panthawi yake, komanso kuchita masewera olimbitsa thupi. Izi zitha kusokoneza kwambiri njira yanu yodzitetezera ku matenda a shuga.

Choncho, pezani nthawi yochita zinthu zomwe zingakupatseni chitonthozo ndi mpumulo.

• Chitani masewera olimbitsa thupi opumira kwambiri.
• Chitani yoga kapena kusinkhasinkha.
• Mvetserani nyimbo yomwe mumakonda.
• Lankhulani ndi mnzanu wapamtima za zomwe zili m'maganizo mwanu.
• Werengani buku, onerani filimu.
• Bzalani maluwa m'munda, khalani ndi chiweto chanu.

5. Ngati mukusuta, siyani lero.

Ichi ndi chinthu chomwe chiyenera kuchitika mopanda malire. Kusuta fodya kwa munthu amene ali ndi matenda a shuga kuli ngati kuwonjezera mafuta pamoto. Matenda a shuga amawonjezera kale chiopsezo cha matenda a mtima, sitiroko, matenda a maso, matenda a impso, matenda a mitsempha yamagazi, kuwonongeka kwa mitsempha, ndi mavuto a mapazi. Ngati mumasuta, chiopsezo chanu cha matenda onsewa chimawonjezeka kawiri kapena katatu.

Sikuti kusuta fodya kokha kungapangitse kuti zikhale zovuta kuchita masewera olimbitsa thupi. Tikudziwa kuti kusiya kusuta sikophweka. Koma ndi ndalama zazikulu zomwe mungapange m'moyo wanu. Lankhulani ndi dokotala wanu za izi. Iye angakuuzeni njira zokuthandizani.

6. Ganizirani kawiri za mowa

Ngati muli ndi chizolowezi chomwa mowa, kuchepetsa kumwa kudzakuthandizani kuchepetsa matenda anu a shuga.

Mowa ndi chinthu chovuta kwambiri kwa munthu wodwala matenda a shuga. Nthawi zina mowa ungapangitse shuga m'magazi kukwera mwadzidzidzi, ndipo nthawi zina ungayambitse shuga m'magazi kutsika kwambiri. Kumwa mowa, makamaka m'mimba yopanda kanthu, kungayambitse shuga m'magazi kutsika kwambiri (hypoglycemia).

Malangizo ambiri ndi akuti akazi asamamwe mowa woposa umodzi patsiku komanso amuna asamamwe mowa woposa awiri patsiku. Ngati mumamwa mowa, dziwani izi:

• Yang'anani kuchuluka kwa shuga m'magazi mwanu musanamwe mowa.
• Musamwe mowa muli ndi njala m'mimba. Idyani chakudya mukamwa mowa.
• Zakumwa monga zoziziritsira vinyo ndi zakumwa zoledzeretsa zimakhala ndi shuga wambiri ndi chakudya cham'thupi. Taganiziraninso zimenezo.
• Chinthu chabwino kwambiri chomwe mungachite ndikulankhulana momasuka ndi dokotala wanu za kumwa mowa ndikupeza upangiri wa njira yabwino kwambiri kwa inu.