Kodi dokotala wanu adakuuzanipo kuti shuga m'magazi mwanu ndi wokwera pang'ono kuposa momwe mumakhalira, koma osati wokwera mokwanira kuti mutchulidwe kuti matenda a shuga? Mwina mudamvapo izi zikutchedwa "Shuga Wopanda Malire". M'mawu azachipatala, timatcha matenda a shuga Prediabetes . Zimatanthauza gawo lisanafike matenda a shuga. Musachite mantha kapena kuchita mantha mukamva mawu awa. Chifukwa ichi si matenda a shuga. Komabe, ichi ndi chizindikiro chofunikira kwambiri kuchokera ku thupi lathu. Thupi lathu likutikumbutsa kuti "samalani, ndi nthawi yoti musinthe pang'ono moyo wanu."
Kodi matenda a shuga a prediabetes kwenikweni ndi chiyani?
Mwachidule, prediabetes ndi pamene thupi lanu siligwiritsa ntchito bwino hormone ya insulin . Insulin ndi yomwe imathandiza kusintha shuga, kapena shuga, mu chakudya chomwe timadya kukhala mphamvu. Mu prediabetes, njirayi imasokonekera pang'ono. Zotsatira zake, shuga m'magazi amakhala okwera pang'ono kuposa masiku onse.
Kumbukirani, kukhala ndi matenda a shuga asanafike nthawi yobereka sizitanthauza kuti mudzakhala ndi matenda a shuga a mtundu wachiwiri. Mukayamba kukhala ndi moyo wathanzi, mutha kupewa zoopsazi kwathunthu kapena kuzichedwetsa kwa nthawi yayitali. Kusintha kumeneku kungakutetezeninso ku matenda a mtima ndi mavuto ena ambiri azaumoyo.
Kotero, tiyeni tiwone momwe tingapangire kusiyana kumeneku.
Gawo Loyamba: Tiyeni tizichita masewera olimbitsa thupi pang'ono.
Mukachita masewera olimbitsa thupi, thupi lanu limagwiritsa ntchito shuga m'magazi mwanu kuti lipange mphamvu. Choncho, mukakhala ndi chizolowezi chochita masewera olimbitsa thupi tsiku ndi tsiku, pakapita nthawi shuga m'magazi mwanu udzachepetsedwa mwachibadwa. Zidzawonjezeranso mphamvu ya thupi lanu ku insulin. Izi zikutanthauza kuti minofu yanu ingagwiritse ntchito shuga mosavuta kuti ipange mphamvu.
Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata. Mphindi 30 patsiku, masiku 5 pa sabata ndi okwanira. Simuyenera kuchita masewera olimbitsa thupi ambiri. Ngakhale chinthu chosavuta ngati ichi chingakuthandizeni:
- Kuyenda mwachangu: Yendani mofulumira m'nyumba kapena mumsewu mpaka thukuta litatuluka bwino.
- Masewera olimbitsa thupi m'madzi: Izi ndi zosangalatsa kwambiri.
- Tengani kalasi yovina: ndi yabwino kwa maganizo ndi thupi.
- Kukwera njinga: Kukwera njinga ndi masewera olimbitsa thupi abwino.
Kuphatikiza apo, ndi bwino kwambiri ngati mungathe kuchita masewera olimbitsa thupi osachepera masiku awiri pa sabata. Izi zikutanthauza kunyamula zolemera, kuchita masewera olimbitsa thupi pogwiritsa ntchito zolemera, kapena kuchita masewera olimbitsa thupi pogwiritsa ntchito kulemera kwa thupi lanu (monga push-up, squats).
Ngati simunachitepo masewera olimbitsa thupi, lankhulani ndi dokotala wanu za masewera olimbitsa thupi omwe ndi otetezeka komanso oyenera kwa inu.
Gawo Lachiwiri: Sinthani Kulemera Kwanu
Palibe lamulo loti aliyense amene ali ndi matenda a shuga ayenera kuchepetsa thupi. Koma ngati muli ndi kunenepa kwambiri, kafukufuku wapeza kuti kuchepetsa thupi lanu lonse ndi 5% mpaka 10% kungachepetse chiopsezo chanu chokhala ndi matenda a shuga ndi kupitirira 50% .
Mafuta ozungulira mimba ndi owopsa kwambiri. Mafuta owonjezerawa amatha kusintha momwe thupi lathu limagwirira ntchito komanso chilakolako cha chakudya. Angawonongenso maselo omwe amatithandiza kugwiritsa ntchito insulin. Chifukwa chake, kuchepetsa mafuta m'mimba kumathandiza kwambiri pakulamulira shuga m'magazi.
Gawo Lachitatu: Sinthani zakudya zanu
Ichi ndi chinthu chovuta kwambiri kwa anthu ambiri. Koma si nkhani yaikulu ngati muyamba ndi kusintha pang'ono. Pewani zakudya zopangidwa ndi shuga wambiri zomwe zili ndi shuga wowonjezera. Izi zikutanthauza zinthu monga zakumwa zotsekemera, maswiti, mabisiketi, makeke, ndi zakudya zopangidwa ndi ufa woyera. Zakudyazi zili ndi zakudya zochepa kwambiri, ndipo zimapangitsa shuga m'magazi kukwera mofulumira.
| Zinthu zomwe muyenera kuwonjezera pa zakudya zanu pafupipafupi | Zinthu zochepetsera kapena kuletsa |
|---|---|
| Mbewu zonse: mpunga wofiirira, oats, mapira, barele | Zakudya zotsekemera ndi shuga (soda, cordial) |
| Zipatso zatsopano: chipatso chimodzi kapena ziwiri patsiku | Buledi woyera, zakudya zopangidwa ndi ufa wa buledi woyera (makeke, ma buns) |
| Ndiwo zamasamba zopanda wowuma wambiri: kabichi, sipinachi, mphonda yowawa, okra, nkhaka | Zakudya zophikidwa m'zitini, zopakidwa m'matumba, ndi zokonzedwa |
| Mtedza: ma cashew, mtedza, amondi (mu zochepa) | Zakudya zokazinga kwambiri |
| Mapuloteni ochepa mafuta: nsomba, nkhuku (yopanda khungu), mazira, mphodza, ndi nandolo | Nyama zokonzedwa (masoseji, mipira ya nyama) |
Malangizo ena osavuta osinthira zakudya zanu:
- Chepetsani kuchuluka kwa chakudya chomwe mumadya: Chepetsani kuchuluka kwa chakudya chomwe mumadya pang'ono.
- Wiritsani chakudya ndi kuphika: M'malo mokazinga kwambiri, khalani ndi chizolowezi chowiritsa, kuphika, kapena kuwotcha chakudya chanu.
- Gwiritsani ntchito mafuta a azitona: M'malo mwa batala kapena margarine, gwiritsani ntchito mafuta monga mafuta a azitona kapena mafuta a kokonati.
- Musadye nyama tsiku limodzi pa sabata: Idyani chakudya chopangidwa ndi ndiwo zamasamba ndi zitsamba.
Ngati mukuvutika kukonzekera chakudya chomwe chikukuyenererani, funsani dokotala wanu . Iye angakutumizireni kwa katswiri wazakudya/wopatsa thanzi. Angapange dongosolo lodyera labwino lomwe likukhudzana ndi inu komanso lomwe mungatsatire.
Tiyeni tiwone mfundo zina zofunika
Gonani bwino.
Kafukufuku wasonyeza kuti kusagona mokwanira kungapangitse kuti zikhale zovuta kulamulira shuga m'magazi ndi chilakolako cha chakudya. Kugona maola osakwana 5-6 patsiku kumawonjezera chiopsezo cha kunenepa kwambiri komanso matenda a shuga amtundu wa 2. Kugona mopanda thanzi kungathandizenso pa izi. Ngati muli ndi vuto la kugona nthawi zonse, pewani kumwa khofi madzulo. Komanso, pewani kumwa mowa nthawi yogona isanafike. Izi zingasokoneze tulo tanu. Ngati zinthuzi sizikuthandizani, lankhulani ndi dokotala wanu.
Pewani kusuta fodya.
Osuta fodya ali pachiwopsezo chachikulu chotenga matenda a shuga asanafike nthawi yobereka kuposa osasuta fodya. Nikotini yomwe ili mu ndudu imapangitsa kuti thupi lizivutika kugwiritsa ntchito insulin moyenera. Chifukwa chake, siyani kusuta fodya mwachangu momwe mungathere. Pezani upangiri wofunikira kuchokera kwa dokotala wanu .
Pita kukayezetsa kuchipatala nthawi zonse.
Dokotala wanu akhoza kuyang'ana kuchuluka kwa shuga m'magazi mwanu kuti aone momwe zinthu zilili. Iye angasankhe ngati kusintha kwa moyo wanu kukugwira ntchito kapena ngati muyenera kuyamba kumwa mankhwala monga metformin kuti muchepetse shuga m'magazi mwanu.
Matenda a shuga a prediabetes nthawi zina samayambitsa zizindikiro. Izi zikutanthauza kuti simungadziwe kuti muli ndi matenda a shuga, ngakhale mutakhala nawo. Choncho ngati muli ndi zinthu zomwe zingakuike pachiwopsezo, lankhulani ndi dokotala wanu za matendawo mukamayang'aniridwa chaka chilichonse.
Zinthu zomwe zimayambitsa matenda a prediabetes:
- Kulemera (Kunenepa kwambiri/Kunenepa kwambiri)
- Zaka zoposa 40-45
- Moyo wosachita zinthu zambiri
- Kukhala ndi wachibale wapafupi ndi matenda a shuga
- Azimayi omwe ali ndi Polycystic Ovarian Syndrome (PCOS)
- Ngati munali ndi matenda a shuga a mimba panthawi ya mimba
Ngati mwapezeka ndi matenda a shuga, dokotala wanu adzakuuzani zomwe mungachite kenako.
Uthenga Wopita Nawo Kunyumba
- Matenda a shuga omwe ali patsogolo pa matenda a shuga si matenda a shuga. Ndi "chenjezo" lomwe thupi lanu limakupatsani.
- Kusintha moyo wanu moyenera kungachepetse kwambiri chiopsezo chanu chotenga matenda a shuga a mtundu wa 2.
- Kuchita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse, kudya zakudya zopatsa thanzi, komanso kuchepetsa kulemera kwa thupi n'kofunika kwambiri.
- Popeza nthawi zambiri matenda a shuga sali ndi zizindikiro zilizonse, ndi bwino kupita kwa dokotala nthawi zonse kuti akakuyezeni magazi ngati muli ndi zinthu zomwe zingakuike pachiwopsezo.
- Ngati muli ndi nkhawa zilizonse zokhudza thanzi lanu kapena musanasinthe moyo wanu, lankhulani ndi dokotala wanu kuti akupatseni upangiri.
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