Tonsefe tikudziwa mawu oti 'kutupa', sichoncho? Tangoganizirani mukalumidwa ndi udzudzu, kapena mukakhala ndi bala laling'ono lomwe limadwala, malowo amakhala ofiira, otupa, komanso otentha. Ndicho chimene timatcha kutupa. Koma kodi mukudziwa kuti kutupa kwamtunduwu kumatha kuchitikanso m'matupi athu, m'njira zomwe sitingathe kuziona? Kafukufuku waposachedwa wa zamankhwala wapeza kuti pali mgwirizano wamphamvu pakati pa kutupa kosatha komwe kumachitika m'thupi ndi mitundu iwiri ya matenda ashuga omwe ndi ofala kwambiri masiku ano (Type 2 Diabetes). Nkhani yabwino ndi yakuti pali zinthu zambiri zomwe tingachite kuti tithetse vutoli. Tiyeni tikambirane mwatsatanetsatane lero.
Kodi kutupa kumeneku komwe kumachitika m'thupi ndi chiyani kwenikweni?
Mu munthu amene ali ndi matenda a shuga a mtundu wachiwiri, thupi silipanga insulin yokwanira. Kapena, thupi silingagwiritse ntchito insulin yomwe limapanga bwino. Mwachidule, insulin ndi kiyi yomwe imapangidwa mu kapamba wathu yomwe imayang'anira kuchuluka kwa shuga m'magazi.
Kotero, pali zinthu zambiri zomwe zimakhudza momwe insulin iyi imagwirira ntchito. Pakati pawo, chachikulu ndi kunenepa kwambiri kosafunikira m'thupi , makamaka mafuta omwe amasungidwa mozungulira mimba ndi ziwalo zamkati m'mimba. Tsopano ofufuza apeza kuti mankhwala ena omwe amatulutsidwa ndi maselo amafuta awa amayambitsa kutupa kosatha komanso kochepa m'thupi lathu. Izi zili ngati moto wawung'ono womwe umayaka kenako nkufa. Kutupa kumeneku ndi komwe kumabweretsa matenda ambiri monga matenda a shuga.
Kutupa kwamkati kumeneku, monga kutupa komwe kumachitika tizilombo tikaluma, sikuoneka kunja. Komabe, kumawononga pang'onopang'ono ntchito ya insulin m'thupi.
Mankhwala otupa ndi matenda a shuga
Ofufuza akhala akudziwa kwa zaka zambiri kuti anthu omwe ali ndi matenda a shuga amakhala ndi zizindikiro zambiri zotupa m'thupi kuposa anthu athanzi. Makamaka, odwala matenda a shuga amakhala ndi mankhwala ambiri otupa otchedwa cytokines .
Ndiye, kodi kusaphunzira bwino thupi komanso kunenepa kwambiri kumawonjezera bwanji kuchuluka kwa ma cytokine m'thupi ndikuyambitsa matenda a shuga?
Ofufuza apeza kuti ma cytokine amenewa amapezeka kwambiri m'mafuta. Izi zikutanthauza kuti mafuta owonjezera m'thupi lathu, makamaka m'mimba, amapitiliza kupanga mankhwala otupa awa. Izi zimasokoneza ntchito ya insulin. Tikutcha vutoli kuti insulin resistance .
Pali vuto lalikulu kwambiri lomwe likuchitika pano.
1. Mafuta ochulukirapo amawonjezera kutupa m'thupi.
2. Pamene kutupa kukuchulukirachulukira, maselo a thupi satha kukhudzidwa ndi insulin (Insulin Resistance).
3. Pamene kukana insulini kumawonjezeka, kutupa m'thupi kumawonjezeka.
4. Pamene izi zikupitirira, shuga m'magazi amakwera pang'onopang'ono, pamapeto pake amafika pamlingo wosalamulirika, zomwe zimapangitsa kuti munthu akhale ndi matenda a shuga a mtundu wachiwiri.
Kuphatikiza apo, kupsinjika maganizo kwambiri kungathenso kuwonjezera kuchuluka kwa mankhwala otupa m'thupi. Chifukwa chake, kusamalira thanzi lanu la maganizo ndikofunikira kwambiri paulendowu.
Kodi kuchita masewera olimbitsa thupi kungathetse bwanji kutupa kumeneku?
Zatsimikiziridwa kuti munthu amene ali pachiwopsezo cha matenda a shuga akhoza kuchepetsa kwambiri chiopsezo chake chotenga matenda a shuga mwa kuchita masewera olimbitsa thupi osavuta, monga kuyenda mwachangu kwa mphindi 30 patsiku , masiku angapo pa sabata. Chimodzi mwa zinsinsi za izi ndi mphamvu zake zoletsa kutupa zomwe zimachitika mu masewera olimbitsa thupi.
Mukachita masewera olimbitsa thupi, thupi lanu limatulutsa mankhwala angapo omwe amalimbana ndi kutupa. Zimawonjezeranso chidwi cha maselo a thupi lanu, makamaka maselo a minofu, ku insulin. Izi zimapangitsa kuti maselo anu azitha kugwiritsa ntchito shuga m'magazi mwanu ngati mphamvu. Simukusowa zida zapamwamba zochitira masewera olimbitsa thupi kuti mupeze zabwinozi. Mutha kupeza zotsatirazi ndi chinthu chosavuta monga kuyenda tsiku ndi tsiku.
Kodi tiyenera kudya zakudya zotsutsana ndi kutupa?
Zakudya zomwe timadya zimakhudzanso kwambiri kukulitsa kapena kuchepetsa kutupa m'thupi. Koma kumbukirani, n'kovuta kupewa matenda a shuga podya zakudya zochepetsa kutupa zokha komanso osachepetsa thupi. Ndi pokhapokha ngati kuchepetsa thupi ndi kuchita masewera olimbitsa thupi zikugwirizana, mphamvu yamphamvu yoletsa kutupa imachitika.
Tiyeni tiwone zakudya zomwe zimachepetsa ndikuwonjezera kutupa.
| Gulu la chakudya | Zitsanzo |
|---|---|
| 👍 Zakudya zomwe zimachepetsa kutupa m'thupi (Anti-inflammatory) | |
| Mafuta abwino | Mafuta a azitona, mafuta a canola, mafuta a fulakisi, ndi mafuta a nsomba okhala ndi Omega-3 wambiri. |
| Zipatso ndi mtedza | Ma Avocado, mtedza. |
| Ndiwo zamasamba ndi zipatso | Ndiwo zamasamba zobiriwira monga tomato, malalanje, sipinachi, ndi ndiwo zamasamba ndi zipatso zina zambiri. |
| 👎 Zakudya zomwe zimawonjezera kutupa m'thupi ndipo ziyenera kuchepetsedwa (Pro-inflammatory) | |
| Mafuta osapatsa thanzi | Zakudya zokhala ndi mafuta ochulukirapo (zambiri zopangidwa mu buledi, zakudya zokazinga mwachangu), margarine, ndi masamba okazinga. |
| Nyama yofiira | Kudya nyama zambiri monga ng'ombe ndi nkhumba. |
| Zakudya za mkaka zokhala ndi mafuta ambiri | Kudya tchizi, kirimu, mkaka wonenepa kwambiri, ndi yogurt. |
Uthenga Wopita Nawo Kunyumba
- Pali ubale wapafupi kwambiri pakati pa matenda a shuga a mtundu wa 2 ndi kutupa m'thupi.
- Mafuta ochulukirapo, makamaka ozungulira mimba, ndiye chifukwa chachikulu cha kutupa kosatha kumeneku.
- Kutupa ndi kukana insulini m'thupi ndi chizolowezi choipa chomwe chimalimbitsana.
- Vutoli lingathe kuthetsedwa mwa kukhala ndi thupi labwino, kuchita masewera olimbitsa thupi tsiku lililonse, komanso kudya zakudya zomwe zimachepetsa kutupa (zipatso zatsopano, ndiwo zamasamba, mafuta abwino).
- Ngati muli ndi nkhawa iliyonse yokhudza matenda a shuga kapena zomwe zili m'nkhaniyi, chonde lankhulani ndi dokotala wa banja lanu za izi ndikupempha upangiri.
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