Tangoganizani kuti mwapita kukaonana ndi dokotala, ndipo akuyang'ana malipoti anu nati, "Muli ndi matenda a shuga asanafike." Izi zikutanthauza kuti muli pachiwopsezo chachikulu chotenga matenda a shuga a mtundu wa 2. Ndizabwinobwino kumva mantha pang'ono komanso kudabwa mukamva izi. Koma nkhani yabwino ndi yakuti, awa si mapeto. Ili ndi chenjezo chabe. Lili ngati kuwala kwachikasu komwe kumayatsa kuwala kofiira kusanachitike pamsewu. Mutha kusintha izi ndikuchita zambiri kuti mukhale otetezeka ku matenda a shuga.
Chofunika kwambiri chomwe tingachite ndikuyang'ana kwambiri zinthu zomwe tingasinthe. Izi zikutanthauza zinthu monga zakudya zathu ndi masewera olimbitsa thupi. Palibe chifukwa chodera nkhawa ndi zinthu zomwe sitingathe kusintha, monga zaka zathu kapena mbiri ya banja lathu ya matenda ashuga. Lankhulani ndi dokotala wanu, dziwani bwino za vuto lanu, ndipo yambani lero kupeza zomwe mungachite kuti musinthe vutoli.
Kodi matenda a shuga a prediabetes kwenikweni ndi chiyani?
Mwachidule, prediabetes imatanthauza kuti shuga m'magazi mwanu ndi wokwera kuposa wabwinobwino, koma osati wokwera mokwanira kuti utchulidwe kuti full-blown diabetes. Apa ndiye malo oopsa. Pa nthawiyi, thupi lanu limayamba kuyankha molakwika ku insulin ya mahomoni, kapena silipanga insulin yokwanira.
Izi zili ngati 'chenjezo lomaliza' la thupi lanu. Ngati mutachitapo kanthu tsopano, muli ndi mwayi wabwino wopewera matenda a shuga kotheratu.
Dokotala wanu adzalamula kuti muyesedwe magazi, monga HbA1c, kuti atsimikizire izi. Izi zingakupatseni lingaliro labwino la kuchuluka kwa shuga m'magazi mwanu m'miyezi 2-3 yapitayi.
Masitepe ofunikira kwambiri: kulemera, zakudya, ndi masewera olimbitsa thupi
Izi ndi zida zitatu zamphamvu kwambiri zomwe mungagwiritse ntchito poletsa njira yopezera matenda a shuga. Kuchepetsa thupi kwambiri, kudya zakudya zabwino, komanso kukhala ndi zochita zolimbitsa thupi ndi zinthu zofunika kwambiri zomwe mungachite.
1. Kulamulira kulemera kwa thupi
Ngakhale anthu omwe si onenepa kwambiri amatha kudwala matenda a shuga. Komabe, kunenepa kwambiri, makamaka kunenepa kwambiri , ndi chinthu chachikulu chomwe chimayambitsa matenda a shuga. Kafukufuku wasonyeza kuti ngakhale kuchepetsa pang'ono kulemera kwa thupi ndi 5%-10% kungachepetse kwambiri chiopsezo chodwala matenda a shuga.
Tangoganizirani kusiyana komwe kungapangitse kutaya makilogalamu 4 kapena 8 ngati mulemera makilogalamu 80. Izi sizingatheke.
2. Kusintha kwakukulu kwa zakudya
Ichi ndi chinthu chovuta kwambiri kwa anthu ambiri, koma chofunika kwambiri. "Kusintha kadyedwe kanu" sikutanthauza kusiya chakudya chokoma. Kumatanthauza kusankha zakudya mwanzeru.
Kafukufuku wasonyeza kuti kudya zakudya zopanda mafuta ambiri komanso zokhala ndi ulusi wambiri kumathandiza kwambiri popewa matenda a shuga. Umu ndi momwe tingaphatikizire izi muzakudya zathu:
| Zakudya zabwino kwambiri | Zinthu zochepetsera momwe zingathere |
|---|---|
| Mitundu yonse yamasamba ndi masamba amasamba (Gotu Kola, Mukunuwenna, Kankun) | Shuga (mu tiyi, khofi) ndi zakumwa zoziziritsa kukhosi |
| Ndiwo zamasamba zokhala ndi ulusi wambiri (nyemba, kaloti, beetroot, dzungu) | Zakudya zamafuta (zokhwasula-khwasula, zakudya zokazinga, mpunga wokazinga) |
| Mpunga wa bulauni (mpunga wofiira), buckwheat, oats | Zakudya zokhala ndi ufa wambiri (buledi, mkate wokazinga, ma buns, Zakudya zophikidwa, pasitala) |
| Zipatso zopanda shuga wambiri (guava, lalanje, pichesi, mango) | Zakudya zopangidwa ndi shuga monga makeke, mabisiketi, ma tofu, ndi ayisikilimu |
| Nsomba, nkhuku yopanda khungu, mazira, mphodza, ndi nandolo | Nyama zokonzedwa ndi nyama zonenepa |
3. Khalani ndi nthawi yochita masewera olimbitsa thupi tsiku lililonse.
Mukanena kuti "masewera olimbitsa thupi," simuyenera kupita ku malo ochitira masewera olimbitsa thupi. Chofunika ndichakuti thupi lanu likhale logwira ntchito . Cholinga chake ndikuchita chinthu chomwe chimakupangitsani thukuta kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata .
- Kuyenda mofulumira
- Kuthamanga
- Kukwera njinga
- Kusambira
- Kuchita ntchito zapakhomo kunyumba
- Kusewera masewera omwe mumakonda
Chilichonse mwa zinthu izi ndi chabwino. Chofunika ndikupitiriza kuchita zimenezi. Chinthu monga kuyenda ndi mnzanu kungakhale njira yabwino yopitirizira izi.
Kodi mukufuna mankhwala?
Nthawi zina, ngati dokotala wanu akuganiza kuti chiopsezo chanu ndi chachikulu kwambiri, angakulangizeni kuyamba mankhwala omwe angathandize (kuchedwetsa) kuyamba kwa matenda a shuga pamodzi ndi kusintha moyo wanu.
Kafukufuku wambiri wasonyeza kuti kumwa mankhwala ena a shuga, monga metformin , limodzi ndi moyo wathanzi kungachepetse chiopsezo chotenga matenda a shuga ndi pafupifupi 31%.
Koma chofunika kwambiri chomwe tonsefe tiyenera kumvetsetsa ndichakuti kusintha kwa moyo wanu kumakhala kwamphamvu kwambiri kuposa kumwa mapiritsi nthawi 100,000 . Mankhwala ndi chithandizo chokha. Kusintha kwenikweni, ulamuliro weniweni, uli m'manja mwanu.
Choncho, ndikofunikira kwambiri kulankhula ndi katswiri wa zakudya kuti akonze dongosolo lanu la zakudya ndikupeza masewera olimbitsa thupi omwe akuyenererani. Kambiranani zonsezi ndi dokotala wanu ndipo chitani motsogozedwa ndi iye.
Uthenga Wopita Nawo Kunyumba
- Kudwala matenda a shuga m'thupi lanu sikutanthauza kuti mwayamba kudwala matenda a shuga. Ndi chizindikiro chochenjeza. Mutha kusinthabe izi.
- Njira yamphamvu kwambiri yopewera matenda a shuga ndikusintha moyo wanu . Izi zikutanthauza kudya zakudya zabwino komanso kuchita masewera olimbitsa thupi tsiku ndi tsiku.
- Ngakhale kuchepetsa thupi ndi 5% yokha ya kulemera kwa thupi kungachepetse kwambiri chiopsezo chotenga matenda a shuga.
- Chepetsani zakudya zokhala ndi ufa wambiri, shuga, ndi mafuta ambiri momwe mungathere ndipo idyani ndiwo zamasamba, ndiwo zamasamba, ndi zipatso zokhala ndi ulusi wambiri.
- Musanayambe kumwa mankhwala aliwonse kapena kusintha kwambiri moyo wanu, onetsetsani kuti mwalankhula ndi dokotala wanu. Musadandaule, ndi malangizo oyenera komanso khama lanu, mutha kupambana nkhondoyi.
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