Mphamvu yaikulu yomwe thupi lathu limapeza mphamvu ndi shuga m'magazi, kapena shuga monga momwe timaitchulira. Komabe, ngati shuga uyu ukhalabe wokwera kwa nthawi yayitali, ukhoza kuyambitsa mavuto ambiri azaumoyo monga matenda a shuga . Chifukwa chake, ndikofunikira kwambiri osati kwa iwo okha omwe ali ndi matenda a shuga, komanso kwa aliyense amene akufuna kukhala ndi thanzi labwino, kudziwa momwe angayang'anire kuchuluka kwa shuga m'magazi awo. Mwamwayi, titha kuwongolera vutoli ndi zinthu zosavuta monga kuchita masewera olimbitsa thupi, kudya zakudya zoyenera, komanso kumwa mankhwala monga momwe dokotala wanenera ngati pakufunika kutero.
Tiyeni tisankhe chakudya chabwino (Chopatsa mphamvu)
Pali mitundu ingapo ya chakudya chopatsa thanzi, kapena chomwe timachitcha ' starch '. Mtundu umodzi ndi chakudya chosavuta . Izi zimagayidwa mwachangu kwambiri ndipo zimasanduka shuga, womwe umawonjezeredwa m'magazi. Tangoganizirani, izi ndi zomwe zimachitika mukamwa chakumwa chokoma kapena kudya chakudya chokoma. Shuga m'magazi umawonjezeka mwadzidzidzi.
Mtundu wina ndi chakudya chovuta kudya . Izi zikuphatikizapo sitachi ndi ulusi. Popeza zimatenga nthawi yayitali kuti kugaya, shuga amatuluka m'magazi pang'onopang'ono. Izi zikutanthauza kuti shuga m'magazi sakwera nthawi yomweyo mutadya zakudyazi. Zilinso ndi mavitamini ndi michere yambiri.
Ndi bwino kusankha zakudya zokhala ndi chakudya chochuluka cha carbohydrate. Nazi zitsanzo zina:
- Mbewu (monga nsawawa, nyemba zobiriwira)
- Chipatso (ngati chipatso chonse)
- Ndiwo zamasamba zokhuthala monga mbatata
- Zakudya za tirigu wonse monga mpunga wofiirira ndi buledi wa tirigu wonse
Idyani zakudya zokhala ndi ulusi wambiri.
Ulusi ndi mtundu wa chakudya chovuta kudya. Koma chapadera ndichakuti thupi lathu silingathe kuchigaya ndikusintha kukhala shuga. Chifukwa chake, kudya zakudya zokhala ndi ulusi wambiri sikuwonjezera shuga m'magazi. Kuphatikiza apo, ulusi uli ndi maubwino ena ambiri. Umathandiza kugaya chakudya , umaletsa kudya kosafunikira mwa kukupangitsani kumva kukhuta, komanso umathandiza kuteteza matenda a mtima ndi khansa ya m'matumbo.
Pali mitundu iwiri ikuluikulu ya ulusi: ulusi wosungunuka ndi ulusi wosasungunuka. Mwa izi, ulusi wosungunuka ndi wothandiza kwambiri pakulamulira shuga m'magazi.
| Zakudya zina zokhala ndi ulusi wosungunuka wambiri | |
|---|---|
| - Apulosi | - Oats |
| - Peyala | - Nthochi |
| - Nyemba, nandolo, mphodza | - Mabulosi abuluu |
| - Mbewu za Chia | - Mtedza |
Ndi zakudya ziti zomwe zili ndi index yotsika ya glycemic?
Glycemic index ( GI) ndi muyeso wa momwe shuga m'magazi mwathu imakwera mofulumira titadya chakudya china. Glucose weniweni uli ndi GI ya 100.
- Zakudya zokhala ndi GI ya 55 kapena kuchepera ndi zakudya zabwino zomwe zimakweza shuga m'magazi pang'onopang'ono.
- Zakudya zokhala ndi GI yoposa 55 ndi zakudya zomwe zimakweza shuga m'magazi mwachangu.
Chifukwa chake, kuwonjezera zakudya zambiri zokhala ndi GI yochepa muzakudya zanu kungathandize kuchepetsa kuchuluka kwa shuga m'magazi. Mwachitsanzo, buledi wa wholemeal uli ndi GI yotsika kuposa buledi woyera.
Mukasankha zakudya zomwe zili ndi GI yotsika, mutha kusankha chakudya popanda kuda nkhawa ndi shuga, ngakhale mutakhala ndi njala.
Kufunika kokhala wotanganidwa tsiku lonse
Kuchita masewera olimbitsa thupi, kapena kusuntha thupi lanu, ndi njira imodzi yabwino kwambiri yowongolera shuga m'magazi. Tikamachita masewera olimbitsa thupi, matupi athu amawotcha shuga wosungidwa m'minofu ndi chiwindi kuti apange mphamvu. Shuga wosungidwayu akatha, thupi limayamba kugwiritsa ntchito shuga m'magazi mwathu. Mwachidule, mukamachita masewera olimbitsa thupi kwambiri, shuga m'magazi mwanu amachepa.
Komabe, ngati muli ndi matenda a shuga, ndikofunikira kuyang'ana kuchuluka kwa shuga m'magazi anu musanayambe, panthawi, komanso mutatha kuchita masewera olimbitsa thupi kuti muwonetsetse kuti ali pamalo otetezeka.Ngati mukuona zizindikiro za shuga wotsika m'magazi (hypoglycemia), monga chizungulire ndi kufooka, muyenera kusiya kuchita masewera olimbitsa thupi.
Ndibwino kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata, monga kuyenda mwachangu kapena kusambira. Muthanso kuphatikiza masewera olimbitsa thupi pang'ono mu zochita zanu za tsiku ndi tsiku:
- Gwiritsani ntchito masitepe m'malo mwa elevator.
- Mukapita kusitolo, yendani njinga kapena muyende pansi m'malo moyendetsa galimoto.
- Yendayenda uku ukuonera TV.
Ubwino waukulu woyenda pang'ono mutadya
Kawirikawiri, shuga m'magazi amakwera pakati pa mphindi 30 ndi 90 titadya. Njira imodzi yabwino kwambiri komanso yotsimikizika yochepetsera izi ndikuyenda pang'ono titadya. Kafukufuku waposachedwa adapeza kuti ngakhale kuyenda pang'ono kwa mphindi zitatu titadya kungalepheretse shuga m'magazi kukwera. Zatsimikiziridwa kuti kuyenda kwa mphindi 10 kumakhala bwino kwambiri. Chifukwa chake thupi lathu limakhala lomvera kwambiri mahomoni a insulin . Insulin ndi yomwe imatenga shuga m'magazi kupita ku maselo ndikusandutsa mphamvu.
Choncho kumbukirani, m'malo mokhala pa sofa ndikuonera TV mutatha kudya chakudya chamadzulo, ngakhale kuyenda pang'ono m'munda ndi njira yabwino kwambiri yopezera thanzi lanu.
Musaiwale kumwa madzi okwanira.
Mukapanda kumwa madzi okwanira, thupi lanu limatha kusowa madzi m'thupi . Izi zikutanthauza kuti madzi m'thupi lanu amachepa. Izi zimachepetsa kuchuluka kwa madzi m'magazi mwanu ndikuwonjezera kuchuluka kwa shuga m'magazi mwanu. Izi zimapangitsa kuti shuga m'magazi mwanu akwere.
Ngati munthu wodwala matenda a shuga akumva ludzu kwambiri, chikhoza kukhala chizindikiro chakuti shuga m'magazi mwake ndi wokwera kwambiri. Ngakhale kuti palibe madzi okwanira oti amwe patsiku, ndi bwino kuti munthu wamkulu wathanzi azimwa magalasi osachepera 4-6 a madzi patsiku. Imwani madzi ambiri masiku otentha komanso panthawi yochita masewera olimbitsa thupi. Ngati simukumwa madzi okwanira, mkodzo wanu ukhoza kukhala wachikasu chakuda.
Kuchepetsa thupi kumathandiza kuchepetsa kuchuluka kwa shuga m'magazi
Ngati muli onenepa kwambiri, kuchepetsa thupi pang'ono kungathandize kuchepetsa chiopsezo chanu cha matenda ena ambiri, kuphatikizapo matenda a mtima. Komanso, ngakhale kuchepetsa thupi pang'ono kungathandize kuwongolera shuga m'magazi. Mukachepetsa thupi, thupi lanu limatha kugwiritsa ntchito bwino mahomoni a insulin. Izi zimachepetsa shuga m'magazi mwanu.
Ngati mukumwa mankhwala a matenda a shuga amtundu wachiwiri, kuchepetsa thupi kungakuthandizeni kuchepetsa mlingo wa mankhwala anu, kapena kusiya kumwa. Kuchepetsa thupi lanu ndi 5% yokha ya kulemera kwanu kungapangitse kusiyana kwakukulu pakulamulira shuga m'magazi mwanu. Lankhulani ndi dokotala wanu kuti akuthandizeni kukhazikitsa cholinga cholemera ndi dongosolo la chakudya lomwe lingakuthandizeni.
Kugona n'kofunika kwambiri kuti munthu achepetse shuga m'thupi lake!
Ngati mukuvutika kugona, kafukufuku wasonyeza kuti kugona mokwanira kungathandize kuchepetsa shuga m'magazi. Zinthu zosavuta monga kupewa kugwiritsa ntchito zipangizo zamagetsi monga mafoni ndi mapiritsi musanagone komanso kusunga chipinda chanu chamdima zingakuthandizeni kugona bwino usiku. Ngati izi sizikuthandizani, onani dokotala wanu. Iye angakuwoneni ngati muli ndi vuto lokhudzana ndi kugona ndikukupatsani njira yothandizira.
Imwani mankhwala omwe dokotala wanu wakupatsani pa nthawi yake.
Ngati mukumwa mankhwala aliwonse a matenda a shuga, cholinga cha dongosolo la chithandizo lomwe dokotala wanu wakupatsani ndikusunga shuga m'magazi mwanu kukhala ndi thanzi labwino (osati okwera kwambiri kapena otsika kwambiri). Kuti mukwaniritse cholinga chimenecho, muyenera kumwa mankhwala anu monga momwe mwalangizidwira, nthawi zonse . Kafukufuku akusonyeza kuti ngakhale kuphonya mlingo umodzi wa insulin kumachepetsa kwambiri nthawi yomwe shuga m'magazi mwanu imakhalabe ndi thanzi labwino. Ngati muphonya mlingo, lankhulani ndi dokotala wanu za izi.
Tiyeni tiziyang'ana shuga m'magazi mwathu nthawi zonse.
Ngati muli ndi matenda a shuga, ndikofunikira kwambiri kuyang'ana shuga m'magazi mwanu nthawi zonse. Kusunga zolemba za shuga m'magazi mwa njira imeneyi kungathandize dokotala wanu kudziwa ngati dongosolo lanu la chithandizo likugwira ntchito kapena ngati pakufunika kusintha. Makamaka ngati muli ndi matenda a shuga a Mtundu 1, muyenera kuyang'ana shuga m'magazi mwanu kangapo patsiku, makamaka musanadye chakudya, mukamachita masewera olimbitsa thupi, komanso nthawi yogona.
Kuwonjezera pa njira yobayira chala, yomwe imaphatikizapo kutenga dontho la magazi ndikuyang'ana ndi mita, palinso zida zotchedwa Continuous Glucose Monitors (CGMs), zomwe zimavalidwa m'thupi. Izi zimayesa ndikulemba kuchuluka kwa shuga m'magazi mphindi zochepa zilizonse.
Kodi zinthu zachilengedwe zomwe zimati zimachepetsa shuga ndi zoona?
Pali zakudya zosiyanasiyana zowonjezera komanso zinthu zachilengedwe zomwe zimati zimachepetsa shuga. Tiyeni tiwone zina mwa mfundo zasayansi zokhudza izi.
- Sinamoni: Kafukufuku wasonyeza kuti sinamoni imatha kuchepetsa shuga m'magazi, makamaka shuga wosala kudya.
- Viniga wa apulo:Pali umboni wakuti kumwa izi mutadya kungathandize kupewa kukwera kwa shuga m'magazi mwadzidzidzi. Komabe, anthu omwe ali ndi matenda a impso sayenera kuzimwa.
- Mbewu za fenugreek: Pali umboni wakuti mbewu za fenugreek zimathanso kuchepetsa shuga m'magazi.
- Magnesium, Ginseng, Berberine, Probiotics: Izi zikufufuzidwanso, koma zotsatira zake n’zosemphana. Kafukufuku wowonjezera akufunika.
Chofunika kwambiri: Musagwiritse ntchito zakudya zowonjezera ngati izi m'malo mwa mankhwala omwe dokotala wanu wakupatsani. Ngati mukufuna kuyesa chinthu chonga ichi, lankhulani ndi dokotala wanu kaye ndipo pezani chilolezo .
Kodi mungachite chiyani ngati shuga m'magazi mwawonjezeka mwadzidzidzi?
Ngati shuga m'magazi mwanu wakwera mwadzidzidzi, timatcha kuti hyperglycemia . Ngakhale simukumva chisoni kwambiri, ngati mita yoyezera shuga yakwera, nazi zina zomwe mungachite:
- Pewani zakudya ndi zakumwa zokhala ndi shuga ndi chakudya chopatsa mphamvu.
- Imwani madzi ambiri opanda shuga, makamaka madzi.
- Ngati n'kotheka, chitani masewera olimbitsa thupi.
Komabe, matenda a hyperglycemia akhoza kukhala pachiwopsezo chachikulu ngati sanachiritsidwe. Ndi vuto lachipatala. Ngati muli ndi matenda a shuga ndipo muli ndi chimodzi mwa zizindikiro zotsatirazi, pitani ku dipatimenti yazadzidzidzi ya chipatala (ETU) nthawi yomweyo.
| Zizindikiro zochenjeza zomwe zimafuna kuti munthu agonekedwe kuchipatala nthawi yomweyo | |
|---|---|
| - Kusanza ndi kusanza | - Ludzu lochuluka |
| - Kuvuta kupuma | - Fungo la zipatso pamphuno |
| - Kugunda kwa mtima mwachangu | - Kuwawa kwam'mimba |
| - Kusokonezeka kapena kusokonezeka maganizo | |
Ku chipatala, madokotala adzakupatsani chithandizo cha insulin, madzi a m'mitsempha, ndi ma electrolyte ofunikira.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kuti shuga m'magazi ndiye gwero lalikulu la mphamvu m'thupi, kuchuluka kwake kwa nthawi yayitali kungayambitse matenda oopsa monga matenda a shuga.
- Ngati muli ndi matenda a shuga, ndikofunikira kwambiri kutsatira ndondomeko ya chithandizo ya dokotala wanu molondola.
- Kusintha zakudya zanu (kudya zakudya zokhala ndi ulusi wambiri, zakudya zopanda GI wambiri), kuchita masewera olimbitsa thupi nthawi zonse, kugona mokwanira, komanso kuchepetsa kulemera kwanu kungathandize aliyense kuchepetsa shuga m'magazi mwake.
- Musagwiritse ntchito mankhwala achilengedwe kapena zakudya zowonjezera zomwe zilipo pamsika m'malo mwa mankhwala olembedwa ndi dokotala. Nthawi zonse funsani dokotala musanagwiritse ntchito.
- Ngati mukupeza zizindikiro za hyperglycemia, monga ludzu lopitirira muyeso komanso kuvutika kupuma, pitani kuchipatala chadzidzidzi (ETU) nthawi yomweyo.
Matenda a shuga, shuga m'magazi, shuga m'magazi, matenda a shuga, kuchepetsa shuga, zakudya zochepetsa shuga
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