Kodi mukuchita zolakwika izi pochiza matenda a shuga? Tiyeni tikambirane za izi!

Matenda a shuga a mtundu wachiwiri ali ngati bwenzi lomwe limakhala nafe, bwenzi lomwe timakhala nalo moyo wathu wonse. Choncho chofunika kwambiri ndikumvetsetsa bwenzi ili bwino ndikusintha miyoyo yathu kuti igwirizane nalo. Izi zikutanthauza kuti tiyenera kusamala ndi zomwe timadya ndi kumwa, zochita zathu, ndi mankhwala omwe timamwa. Koma nthawi zina, chifukwa cha zolakwa zazing'ono zomwe timachita osazindikira, bwenzi ili likhoza kuipiraipira pang'ono ndikuyambitsa mavuto pa thanzi lathu. Tiyeni tiwone zomwe zolakwika izi ndi chiyani ndi momwe tingazipewere ndikukhalabe ndi thanzi labwino?

1. Kodi mukumwa mankhwala anu moyenera?

Mankhwala omwe mwapatsidwa a matenda a shuga si chinthu chomwe mungamwe ngati mukufuna kapena ayi. Ndi chinthu chomwe mukufunikira. Kafukufuku akusonyeza kuti pafupifupi 60% ya anthu omwe ali ndi matenda a shuga samwa mankhwala awo monga momwe dokotala wawo wanenera. Ili ndi vuto lalikulu kuposa momwe timaganizira.

Ngati mukukayikira momwe mungamwere mankhwala anu, nthawi yake, kapena ngati mungamwe musanadye kapena mutadya, musamwe momwe mukufunira. Onetsetsani kuti mwafunsa dokotala wanu kuti akuthandizeni kumvetsetsa. Musadumphe mlingo kapena kuonjezera kapena kuchepetsa mlingo.

Tangoganizani kuti mukugwira ntchito usiku wonse. Ndiye nthawi yomwe mumamwa mankhwala anu ingakhale yosiyana ndi ya munthu wamba. Ndikofunikira kwambiri kukambirana izi ndi dokotala wanu ndikukonzekera nthawi yomwa mankhwala anu omwe akugwirizana ndi moyo wanu.

2. Kodi mumasamala ndi zomwe mumamwa?

Mukakhala ndi matenda a shuga, thupi lanu limakhala ndi vuto losowa madzi okwanira m'thupi. Izi zikutanthauza kuti thupi lanu lilibe madzi okwanira. Zikatero, shuga m'magazi mwanu amatha kukwera. Choncho anthu akauzidwa kuti amwe madzi ambiri, amayamba kumwa zakumwa monga zipatso. Angaganize kuti, "Ndi madzi a zipatso 100%, palibe vuto," koma ali ndi shuga wambiri.

Samalani ndi zakumwa zomwe zingakweze shuga m'magazi mwanu mwadzidzidzi.

Funsani dokotala wanu za zakumwa zopangidwa ndi "Diet" kapena "Zero" zokhala ndi shuga wopangidwa. Kafukufuku akuchitikabe pa momwe zimakhudzira shuga m'magazi. Koma ngati simukukonda kumwa madzi, mutha kuwaganizira ngati njira ina.

3. Kodi chakudya china cham'madzi sichimawerengedwa?

Chilichonse chomwe chili ndi chakudya chimasanduka shuga, kapena shuga wamba, m'thupi. Zilibe kanthu kuti chakudyacho chimachokera kuti. Izi zikutanthauza kuti muyenera kuyang'ana magalamu onse a chakudya, komanso kuchuluka kwa shuga.

Shuga wachilengedwe nawonso ndi wa gulu ili. Ndi bwino kudya chipatso chimodzi kuposa biscuit. Koma sizikutanthauza kuti mungadye zipatso zambiri momwe mungafunire. Kudya pang'ono ndiye chinsinsi. Ndi bwino kudya zipatso zosapitirira mitundu iwiri patsiku. Komanso, onjezerani ndiwo zamasamba zobiriwira, zopanda sitachi (sipinachi, kale, sipinachi) muzakudya zanu.

Tiyeni tikambirane za Glycemic Index (GI).

Pali muyeso womwe ungakuthandizeni kudziwa zakudya zomwe zimakweza shuga m'magazi mwachangu. Umatchedwa Glycemic Index (GI). Zakudya zomwe zili ndi GI yotsika zimakweza shuga m'magazi pang'onopang'ono, pomwe zakudya zomwe zili ndi GI yokwera zimakweza shuga m'magazi mwachangu. Mwachitsanzo, zipatso monga sitiroberi zimakhala ndi GI yotsika kuposa nthochi ndi prunes.

4. Kodi kuchita masewera olimbitsa thupi sikokwanira?

Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa shuga m'magazi mwanu ndikuthandizira thupi lanu kuyankhidwa bwino ndi insulin. Ganizirani minofu yanu ngati siponji. Imayamwa shuga wochuluka m'magazi mwanu.

Yesani zinthu izi kuti muzichita zinthu zambiri masana:

• Kuyenda: Ndi bwino kuyenda, makamaka mphindi 15 mutadya chakudya chachikulu.
• Kwerani njinga.
• Gwiritsani ntchito mipiringidzo yotsutsa.
• Chitani masewera olimbitsa thupi okweza zolemera.

Maseŵero aliwonse oti musankhe, kwa tsiku limodziChitani izi kwa mphindi zosachepera 20-30 . Ngati mulibe nthawi yochita zonse nthawi imodzi, ndibwino kuzigawa m'zigawo za mphindi 5-10 ndikuzichita tsiku lonse. Komanso, chitani masewera olimbitsa thupi osachepera masiku awiri pa sabata. Minofu yanu ikakhala yolimba, imayaka mphamvu zambiri, zomwe zimathandiza kuwongolera kuchuluka kwa shuga m'magazi.

5. Kodi mukuganiza kuti chakudya chopatsa thanzi n’chokwera mtengo?

Anthu ambiri amanena kuti "kudya chakudya chabwino choyenera matenda a shuga kumafuna ndalama zambiri." Koma pali njira zodyera zakudya zopatsa thanzi pamtengo wotsika.

• Idyani nyemba zouma (nandolo, nandolo, nyemba zobiriwira, mphodza) kuti mupeze mapuloteni ndi ulusi.
• Sankhani ndiwo zamasamba ndi zipatso zozizira kapena zam'chitini zomwe zilibe shuga kapena mchere wowonjezera.
• Gulani zokolola zomwe zimapezeka nthawi ya nyengo zomwe ndi zofala komanso zotsika mtengo.
• Konzani chakudya chanu cha sabata isanafike (kukonzekera chakudya).

6. Kodi mumalephera kupita kukayezetsa kuchipatala?

Kaya mumayang'anira bwino zakudya zanu, kumwa mankhwala anu, komanso kuchita masewera olimbitsa thupi, matenda a shuga angayambitse mavuto ena azaumoyo. Nthawi zina, simungakhale ndi zizindikiro zilizonse zinthuzi zikayamba. Chifukwa chake, musazengereze kupita kukayezetsa kuchipatala mukuganiza kuti, "Ndili bwino tsopano, palibe cholakwika." Onetsetsani kuti mwapita kukayezetsa monga momwe dokotala wanu akukulangizirani.

7. Kodi mukuyembekezera zotsatira zachangu?

Zimatenga nthawi kuti kusintha kwa moyo wanu ndi mankhwala anu kugwire ntchito bwino. Musayembekezere zotsatira zazikulu pa tsiku limodzi kapena awiri kapena sabata. Zinthu monga kuchepetsa thupi zingatenge miyezi ingapo. Koma mudzayamba kumva bwino komanso kupepuka msanga.

8. Kodi simukugona mokwanira?

Kugona maola osakwana 7-9 usiku kungapangitse kuti zikhale zovuta kulamulira shuga m'magazi mwanu ndi kuthamanga kwa magazi. Kugona bwino usiku ndi gawo lofunika kwambiri polimbana ndi matenda a shuga. Ngati mukuvutika kugona, lankhulani ndi dokotala wanu. Kungakhale chizindikiro cha matenda ena, monga kusowa tulo kapena obstructive sleep apnea.

9. Kodi simumaganizira za thanzi la maganizo?

Thanzi la maganizo ndi gawo lofunika kwambiri pa dongosolo lanu losamalira matenda a shuga. Kuvutika maganizo kapena kupsinjika maganizo kungakhudze kuchuluka kwa shuga m'magazi mwanu m'njira zingapo. Choyamba ndi chakuti mukakhumudwa, mungaiwale kumwa mankhwala anu.

Chinanso n'chakuti, tikakhala ndi nkhawa, thupi limakonzekera kumenyana kapena kuthawa. Kuti lipatse mphamvu zomwe likufunikira, thupi limatulutsa shuga wochulukirapo m'magazi. Mwina simungathe kuthetsa mavuto omwe ali m'moyo wanu nthawi yomweyo. Koma mutha kuphunzira kuthana ndi nkhawa.

• Chitani yoga kapena kusinkhasinkha.
• Werengani buku.
• Pitani mukayende.
• Khalani ndi nthawi ndi anthu omwe mumawakonda.

Pangani zinthu izi kukhala gawo la zochita zanu za tsiku ndi tsiku. Patulani nthawi yoti, "6 mpaka 7 PM ndi nthawi yanga. Panthawi imeneyo, ndidzachita zinazake ndekha."