Kodi muli ndi matenda a shuga? Ndiye mwina mukudziwa mavuto omwe mumakhala nawo. Mumamwa mankhwala anu pa nthawi yake tsiku lililonse, ndipo mumalamulira zakudya zanu kwambiri, koma mumakhala ndi mantha pang'ono kumbuyo kwa malingaliro anu, "Kodi izi zingayambitse matenda ena?" Makamaka mantha akuti chinachake chingachitike pamtima panu, mitsempha, maso, ndi impso. Matenda a shuga ali ngati mdani wosalankhula, ndipo ngati sitiwalamulira bwino, akhoza kuwononga ziwalo zofunika kwambiri m'thupi lathu pakapita nthawi. Koma nkhani yabwino ndi yakuti ngati mutasamalira matenda anu a shuga bwino, mutha kupewa mavuto ambiriwa ndikukhala ndi moyo wathanzi komanso wachimwemwe. Tiyeni tikambirane lero za momwe tingachitire zimenezo.
1. Kuchepetsa thupi lowonjezera - iyi ndi sitepe yaikulu!
Mwachidule, kulemera kowonjezera pa thupi lanu, makamaka kuzungulira mimba yanu, kumalepheretsa insulin kugwira ntchito bwino. Izi zimatchedwa kukana insulin. Mukayamba kuchepetsa thupi, maselo a thupi lanu amakhala omasuka kwambiri ku insulin. Izi zimapangitsa kuti thupi lanu lizitha kuwongolera shuga m'magazi mwanu mosavuta.
Tangoganizirani momwe zingakhalire bwino shuga m'magazi mwanu, kuthamanga kwa magazi, ndi cholesterol ngati mutataya makilogalamu 5 okha. Simuyenera kuchita izi nokha. Lankhulani ndi dokotala wanu . Iye angakutumizireni kwa katswiri wazakudya kapena mphunzitsi wochita masewera olimbitsa thupi. Pamodzi, mutha kupanga dongosolo lomwe lingakuthandizeni komanso losavuta kutsatira.
2. Yang'anani ndikulemba kuchuluka kwa shuga m'magazi mwanu nthawi zonse.
Izi ndi zofunika kuchita. Yang'anani kuchuluka kwa shuga m'magazi mwanu osachepera kawiri patsiku. Dokotala wanu wakupatsani mulingo woyenera. Mwachitsanzo, pakati pa 80-130 mg/dL musanadye chakudya ndi zosakwana 180 mg/dL maola awiri mutadya.
Chofunika kwambiri si kungokhala kunyumba ndikuyesa shuga m'magazi mwanu. Lembani nthawi ndi kuchuluka kwa shuga m'buku laling'ono kapena pafoni yanu. Mukatero mudzamvetsa momwe zakudya zomwe mumadya, masewera olimbitsa thupi omwe mumachita, komanso momwe maganizo anu amakhudzira shuga wanu. Mukawonetsa dokotala wanu bukuli, lidzakhala lothandiza kwambiri kuti apange zisankho zokhudzana ndi chithandizo chanu.
3. Musadumphe mayeso a A1c
Kuchuluka kwa shuga m'magazi komwe mumayesa kunyumba tsiku lililonse kumangokuwonetsani zomwe zikuchitika panthawiyo. Koma mayeso a HbA1c (A1c) ali ngati khadi lowonetsa kuchuluka kwa shuga m'magazi mwanu m'miyezi 2-3 yapitayi . Izi ndi zomwe dokotala wanu amagwiritsa ntchito kuti adziwe momwe mukusamalira matenda anu a shuga.
Anthu ambiri omwe ali ndi matenda a shuga a mtundu wa 2 amafuna kuti A1c ikhale 7% kapena kuchepera.Cholinga ichi chingasiyane malinga ndi vuto lanu. Onetsetsani kuti mwafunsa dokotala wanu kuti muyenera kuyezetsa A1c kangati.
4. Timasamala ndi chakudya cham'mimba chomwe timadya
Chakudya ndi chakudya chachikulu chomwe chimapatsa thupi lathu mphamvu. Koma munthu wodwala matenda a shuga sangadye chakudyachi popanda kulamulira. Chifukwa chakudya chimagayidwa mwachangu ndipo chimawonjezera shuga m'magazi.
Mpunga, buledi, mbatata, Zakudyazi, mbatata, mbatata zotsekemera, komanso zipatso ndi ndiwo zamasamba zina, zili ndi chakudya chopatsa mphamvu. Simuyenera kusiya kudya izi kwathunthu. Chomwe muyenera kuchita ndikuwongolera kuchuluka kwa chakudya chomwe mumadya komanso kangati patsiku . Ndi bwino kusankha chakudya chopatsa mphamvu chomwe chili ndi ulusi wambiri.
- Ndiwo zamasamba zobiriwira (sipinachi, kale, sipinachi)
- Nyemba monga nyemba, nandolo, nandolo, ndi lentils
- Mbewu zonse (mpunga wofiirira, buckwheat, oats)
- Chipatso (idyani pang'ono)
Izi zimatulutsa shuga m'magazi pang'onopang'ono, motero zimaletsa kukwera kwadzidzidzi kwa shuga m'magazi.
5. Yang'anirani kuthamanga kwa magazi anu, cholesterol, ndi triglycerides!
Matenda a shuga ndi matenda a mtima ali ngati mabwenzi apamtima. Munthu amene ali ndi matenda a shuga ali pachiwopsezo chachikulu chokhala ndi matenda a mtima kapena sitiroko kuposa ena. Chifukwa chake, ndikofunikira kuyang'anira zinthu izi komanso kuwongolera shuga m'magazi.
| Mayeso | Zoyenera Kuganizira Kwambiri |
|---|---|
| Kuthamanga kwa Magazi | Cholinga cha anthu ambiri omwe ali ndi matenda a shuga ndichakuti asapitirire 130/80 mmHg. Tsatirani malangizo a dokotala wanu. |
| Cholesterol | Samalani kwambiri ndi kuchuluka kwa LDL m'magazi anu, komwe ndi "koipa" m'magazi. Sungani mkati mwa kuchuluka komwe dokotala wanu wakupatsani. |
| Triglycerides | Uwu ndi mtundu wa mafuta m'magazi. Apanso , muyenera kuwasunga pamlingo womwe dokotala wanu wakupatsani. Sungani pamlingo womwe dokotala wanu wakupatsani. |
Kuti muwongolere kuchuluka kwa mankhwalawa, ndikofunikira kwambiri kumwa mankhwala omwe dokotala wakupatsani molondola komanso panthawi yake.
6. Pangani masewera olimbitsa thupi kukhala gawo la moyo wanu.
Ponena za masewera olimbitsa thupi, simuyenera kupita ku masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi pang'ono komwe kumakupangitsani kutuluka thukuta kwa mphindi 30 patsiku, masiku osachepera 5 pa sabata, ndikokwanira. Izi zimatchedwa masewera olimbitsa thupi a aerobic .
- Kuyenda mofulumira
- Kukwera njinga
- Kusambira
- Kuvina
- Kuchita ntchito zapakhomo ndi khama pang'ono
Ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, yambani pang'ono. Ngati zikukuvutani kuchita mphindi 30 patsiku, gawanizani. Yendani kwa mphindi 10 m'mawa, mphindi 10 masana, ndi mphindi 10 madzulo. Kuyenda pang'ono mukatha kudya kungathandize kwambiri pakuwongolera shuga m'magazi.
7. Osagona mopanda mphamvu.
Pali kugwirizana kwakukulu pakati pa kugona ndi matenda a shuga. Masiku omwe sitigona mokwanira, timamva njala, makamaka tikafuna kudya zakudya zotsekemera komanso zamafuta. Izi zimapangitsa kuti kunenepa kwambiri komanso shuga m'magazi kusakhazikika. Ngati munthu wodwala matenda a shuga amagona maola 7-8 osasokonezeka patsiku , zidzamuthandiza kuwongolera zakudya zomwe amadya ndikusunga shuga m'magazi mwake kukhala wokhazikika.
8. Sinthani kupsinjika maganizo
Kupsinjika maganizo ndi mdani wina wa matenda a shuga. Tikakhala ndi nkhawa, matupi athu amatulutsa mahomoni monga cortisol. Ma mahomoni amenewa amawonjezera shuga m'magazi. Chifukwa chake, ndikofunikira kwambiri kupeza njira zosungira malingaliro anu bata.
- Khalani chete komanso bata kwa mphindi pafupifupi 15 patsiku.
- Sinkhasinkhani.
- Chitani yoga.
- Mverani nyimbo yomwe mumakonda, werengani buku, kapena lankhulani ndi mnzanu.
9. Musaphonye mayeso azachipatala ndi zipatala
Ngakhale mutakhala kuti mulibe vuto lililonse, pitani kukaonana ndi dokotala nthawi zonse kamodzi pachaka . Izi ndizofunikira kuti mudziwe mavuto omwe angabwere chifukwa cha matenda a shuga msanga. Onetsetsani kuti mwachita izi mukamayang'aniridwa chaka chilichonse:
- Kuyezetsa maso motambasuka: Dziwani kuwonongeka kwa maso komwe kumachitika chifukwa cha matenda a shuga (diabetic retinopathy) msanga.
- Kuyeza kuthamanga kwa magazi.
- Kuyezetsa mapazi:Matenda a shuga amatha kuwononga mitsempha ndi mitsempha yamagazi m'mapazi anu. Choncho, funsani dokotala wanu kuti akuwoneni ngati muli ndi mabala, matuza, kapena dzanzi.
- Kuyesa ntchito ya impso: Kuyesa mkodzo ndi magazi kuti aone ngati impso zawonongeka.
- Kuwunika matenda a mitsempha ndi matenda a mtima.
Zonsezi sizikutanthauza kukuopsezani. Ngati zinthuzi zadziwika msanga, zitha kuchiritsidwa ndikupewedwa kuti zisapitirire ku matenda oopsa kwambiri.
Uthenga Wopita Nawo Kunyumba
- Matenda a shuga ndi matenda omwe, ngati atathandizidwa bwino, amakupatsani mwayi wokhala ndi moyo wabwinobwino komanso wathanzi. Musachite mantha.
- Yang'anani kuchuluka kwa shuga m'magazi mwanu, kuchuluka kwa A1c, kuthamanga kwa magazi, ndi kuchuluka kwa cholesterol m'magazi nthawi zonse ndipo sungani mkati mwa kuchuluka komwe mukufuna.
- Khalani ndi kulemera koyenera, idyani zakudya zopatsa thanzi, ndipo chita masewera olimbitsa thupi tsiku lililonse. Pangani izi kukhala gawo la moyo wanu.
- Kuchepetsa nkhawa ndi kugona mokwanira ndikofunikira kwambiri pakuwongolera shuga m'magazi.
- Musamalumphe malangizo a dokotala wanu, mankhwala, kapena kupita naye kuchipatala chaka chilichonse. Ngati muli ndi mafunso, musaope kumufunsa.
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