Kodi muli ndi matenda a shuga? Ndiye ganizirani mozama za kupsinjika maganizo!

Kupsinjika maganizo, kapena monga momwe tonse timatchulira, 'kupsinjika maganizo', kwakhala gawo losapeŵeka la miyoyo yathu. Timavutika ndi zinthu chikwi tsiku lililonse, monga mavuto a ntchito, mavuto a m'banja, ndi mavuto azachuma. Koma ngati ndinu munthu wodwala matenda a shuga, kodi mumadziwa kuti kupsinjika maganizo kumeneku sikumangokhudza momwe mukumvera, komanso kumakhudza mwachindunji kuchuluka kwa shuga m'magazi mwanu? Lero, tiyeni tikambirane za kugwirizana kwakukulu pakati pa matenda a shuga ndi kupsinjika maganizo.

Kodi kupsinjika maganizo kungayambitse matenda a shuga?

Mwachidule, inde. Zili ndi kuthekera kwina. Kupsinjika maganizo si chinthu chomwe mumamva chokha. Ndi chinthu chomwe chimasokoneza dongosolo la mahomoni m'thupi lathu. Tikamavutika kwambiri ndi thupi kapena maganizo, momwe thupi lathu limayankhira insulin (insulin resistance) zimachepa ndipo shuga m'magazi imakwera. Nthawi zina, ngakhale mwa anthu omwe sanakhalepo ndi matenda a shuga, timawona kuwonjezeka kwakanthawi kwa shuga m'magazi pamene pali kupsinjika maganizo kwambiri, monga pambuyo pa opaleshoni yayikulu.

Njirayi imachitika motere:

Izi ndizofunikira kwambiri pa nthawi yadzidzidzi. Komabe, ngati nkhawa yanu ikupitirira, kuchuluka kwa cortisol m'thupi lanu kudzakhalabe kwakukulu. Pakapita nthawi, izi zingayambitse kukana kwa insulin, zomwe zimawonjezera chiopsezo chotenga matenda a shuga a mtundu wa 2. Ngati muli kale ndi matenda a shuga, zidzakhala zovuta kwambiri kuwalamulira.

Tiyeni tione ngati pali kugwirizana pakati pa nkhawa yanu ndi kuchuluka kwa shuga m'magazi anu.

Ngakhale kupsinjika maganizo kumawonjezera shuga m'magazi, kodi kumawonjezeka bwanji? Kumasiyana malinga ndi munthu aliyense komanso kutengera momwe zinthu zilili. Njira yabwino yodziwira bwino ndikutsata kuchuluka kwa kupsinjika maganizo kwanu komanso kuchuluka kwa shuga m'magazi.

Nthawi iliyonse mukavutika maganizo, kaya m'maganizo kapena mwakuthupi, dziwani izi:

• Mlingo wa kupsinjika maganizo: Linganizani kuyambira 1 mpaka 10 (1 = palibe kupsinjika maganizo konse, 10 = kupsinjika maganizo kosapiririka).
• Mulingo wa shuga m'magazi: Yesani kuchuluka kwa shuga m'magazi mwanu ndi mita yanu ya shuga panthawiyo ndipo lembani.
• Chochitika: Lembani mwachidule zomwe zinachitika panthawiyo (monga mkangano ndi bwana wanu, kupita paulendo wadzidzidzi).

Pambuyo pa masiku angapo mukuchita izi, mudzayamba kuona kachitidwe kake. Mudzatha kumvetsetsa ngati kuchuluka kwa shuga m'magazi anu kumawonjezeka mukakhala ndi nkhawa. Ngati mugwiritsa ntchito CGM (Continuous Glucose Monitor), mutha kuwona kusintha kwadzidzidzi kwa kuchuluka kwa shuga.

Dzichitireni chifundo, zili ngati mankhwala.

Tonsefe timalakwitsa. Mukakhala ndi matenda a shuga, nthawi zina simungathe kulamulira zakudya zanu kapena kuchita masewera olimbitsa thupi. Musadziimbe mlandu pa nthawi zimenezo. Dzikhululukireni ndipo khalani okoma mtima. Izi zimatchedwa 'kudzimvera chisoni'.

Kafukufuku wasonyeza kuti kukhala wokoma mtima kwa inu nokha kungathandize kuchepetsa nkhawa, nkhawa, ndi kuvutika maganizo. Komanso...

• Pali kukhutitsidwa ndi moyo.
• Kuchuluka kwa shuga m'magazi kumayendetsedwa bwino.
• Matenda a shuga amakhala osavuta kuwathetsa.
• Zimathandizanso kuti milingo yanu ya A1c ikhale yabwino.

Kuchita masewera olimbitsa thupi ndi njira yabwino yochepetsera nkhawa.

Kuchita masewera olimbitsa thupi kuli ngati jakisoni wa insulin. Kumalimbikitsa kuyamwa kwa shuga m'minofu yanu, ngakhale mutakhala ndi insulin yokana. Izi mwachibadwa zimachepetsa kuchuluka kwa shuga m'magazi.

Si zokhazo, mwa kuchita masewera olimbitsa thupi oyenera :

• Kutupa ndi kuchuluka kwa cortisol m'thupi kumayendetsedwa.
• Maganizo anu ndi luso lanu loganiza zidzasintha.
• Zizindikiro monga kupsinjika maganizo, nkhawa, ndi kuvutika maganizo zimachepa.
• Zimathandiza kuti thupi likhale lolemera bwino.
• Kuthamanga kwa mtima ndi kuthamanga kwa magazi kumachepa.

Yesani kuchita zinthu monga kuyenda pansi kapena kukwera njinga kwa mphindi zosachepera 30 patsiku, masiku ambiri a sabata. Onjezerani masewera olimbitsa thupi olimbitsa minofu masiku awiri kapena atatu pa sabata.

Kodi tiyenera kuyesa zizolowezi zotonthoza tsiku lililonse?

Zinthu zosavuta ngati izi zingathandize kuchepetsa nkhawa zomwe zimasonkhana tsiku lonse.

• Kupuma Mozama: Khalani pampando ndikutseka maso anu. Pumirani pang'onopang'ono, mozama kudzera mu mphuno mwanu. Gwirani mpweya wanu kwa masekondi angapo, kenako tulutsani mpweya pang'onopang'ono kudzera pakamwa panu. Tangoganizani thupi lanu likupumula, ngati buluni ikutuluka madzi. Chitani izi kangapo mpaka maganizo anu akhale bata.
• Kupumula Minofu: Tsekani maso anu ndikukhala pamalo abwino. Kuyambira ndi zala zanu zamanja, limbitsani gawo lililonse la thupi lanu (pafupifupi masekondi 5), kenako pumulani kwathunthu. Chitani izi mpaka kumapazi anu, miyendo, mimba, manja, khosi, ndi nkhope.
• Yoga: Yoga ndi masewera olimbitsa thupi omwe amalumikiza thupi ndi malingaliro. Yesetsani kuchita masewera olimbitsa thupi ochepa a yoga. Tsopano mutha kuphunzira izi pa intaneti. Ngakhale mphindi 5-10 patsiku ndizokwanira.

Ngati simungathe kuchita nokha, musaope kupempha thandizo.

'Kuvutika maganizo ndi matenda a shuga' ndi vuto la maganizo lomwe anthu ambiri omwe ali ndi matenda a shuga amakumana nalo. Limatanthauza kutopa, kukhumudwa, komanso kusowa chochita chifukwa cha matendawa. Ngati mukumva choncho, kumbukirani kuti simuli nokha.

Nazi malo ena omwe mungapeze thandizo:

• Dokotala wanu kapena mphunzitsi wa matenda a shuga: Kambiranani nawo momasuka za momwe mukumvera. Angakuthandizeni kupeza yankho lomwe lingagwire ntchito kwa inu.
• Katswiri wa Zaumoyo wa Maganizo : Mankhwala monga CBT (Cognitive Behavioral Therapy) angakuthandizeni kusintha maganizo anu oipa ndikuphunzira njira zothanirana ndi nkhawa.
• Magulu Othandizira:Kulankhula ndi ena omwe ali ndi matenda a shuga ngati inu kungakuthandizeni kwambiri.

Kumbukirani, kupempha thandizo pa thanzi la maganizo si chizindikiro cha kufooka, koma chizindikiro cha mphamvu.