Kodi dokotala wanu anakuuzani kuti mwatsala pang'ono kuyamba matenda a shuga, kutanthauza kuti, muli ndi matenda otchedwa 'prediabetes'? Kodi mwadzidzidzi munachita mantha mutamva zimenezo? Kapena munaganiza modekha kuti, "O, sindili ndi matenda a shuga, tiyeni tiwone mtsogolo"? Ndipotu, palibe chilichonse mwa zinthuzi chomwe chiyenera kuchitika. Ichi ndi chinthu chomwe tiyenera kuganizira mozama, koma si chinthu choti tichiope kapena kuchita mantha nacho. Chifukwa, ino ndi nthawi yabwino kwambiri yoti musinthe chilichonse ndikukhala ndi thanzi labwino.
Cholinga chathu chachikulu chiyenera kukhala kuchotsa shuga m'magazi mwanu pamlingo uwu wa 'pre-diabetic' ndikuuyika pamlingo wabwinobwino. Izi zitha kupangidwa kusiyana kwakukulu ndi zomwe mumachita tsiku lililonse. Ndipotu, nthawi zina kusintha moyo wanu kumakhala kwamphamvu kuposa kumwa mankhwala.
Kotero, tiyeni tiyambe ndi njira zitatu zosavuta izi.
1. Kuchepetsa thupi mosayenera n'kofunika kwambiri.
Ngati kulemera kwa thupi lanu kuli kopitirira muyezo, kuchepetsa thupi ndiye chinsinsi chachikulu chothana ndi chiopsezochi.
Kafukufuku wasonyeza kuti kutaya 5% mpaka 10% yokha ya kulemera kwa thupi lanu kungapangitse kusiyana kwakukulu. Ngakhale kuchepetsa thupi pang'ono kungathandize kubwezeretsa shuga m'magazi mwanu kukhala bwino ndikupewa kapena kuchedwetsa kuyamba kwa matenda a shuga. Tangoganizirani ngati mutalemera makilogalamu 80, kutaya makilogalamu 4 mpaka 8 okha kungapangitse kusiyana kwakukulu.
Kuti mukwaniritse cholinga ichi, kumbukirani zinthu izi:
- Muziyang'anira kudya kwanu: Mukagawana mbale ya mpunga, muziyang'anira pang'ono.
- Chepetsani ma calories: Chepetsani zakudya zokhala ndi mafuta ambiri, makamaka mafuta okhuta, shuga, ndi chakudya chopatsa mphamvu momwe mungathere.
- Idyani zinthu zabwino: Muzidya zipatso zambiri, ndiwo zamasamba, mapuloteni opanda mafuta ambiri monga nsomba, nkhuku, ndi tirigu wonse.
Mwachidule, yesani kudzaza theka la mbale yanu ndi ndiwo zamasamba ndi zipatso.
2. Pangani chizolowezi chochita masewera olimbitsa thupi.
Kungokhala chete sikwabwino konse. Kukhala moyo wochita zinthu zambiri n'kofunika kwambiri. Taganizirani izi, yesani kuchita masewera olimbitsa thupi omwe amalimbikitsa kugunda kwa mtima wanu, monga kuyenda mwachangu, kukwera njinga, kapena kusambira, kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata. Izi ndi mphindi 150 pa sabata.
Kuphatikiza apo, chitani masewera olimbitsa thupi olimbitsa thupi, monga kunyamula zolemera kapena kugwiritsa ntchito ma resistance bands, osachepera kawiri pa sabata.
N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika kwambiri?
Maseŵero olimbitsa thupi ngati amenewa adzalimbitsa minofu yanu. Kenako:
- Zimathandiza kulamulira shuga m'magazi.
- Kuyankha kwa thupi ku hormone ya insulin kumakula.
- Thupi lanu limatentha ma calories ngakhale mutangokhala chete.
3. Ngati mukusuta, siyani tsopano.
Pali mgwirizano wamphamvu kwambiri pakati pa kusuta fodya ndi matenda a shuga. Osuta fodya ali ndi mwayi waukulu wa 30% mpaka 40% wokhala ndi matenda a shuga a mtundu wa 2 kuposa osasuta fodya.
Sikuti zokhazo, ngati munthu wodwala matenda a shuga akupitiriza kusuta, chiopsezo cha mavuto aakulu monga matenda a mtima ndi khungu chimakhala chachikulu kwambiri. Chifukwa chake, mukasiya kusuta msanga, zimakhala bwino kwa inu.
| Zinthu zazikulu zoti muchite | Malangizo othandiza |
|---|---|
| Kuchepetsa thupi | Chepetsani 5%-10% ya kulemera kwanu konse. Yang'anirani kukula kwa mbale yanu. Chepetsani mafuta, shuga, ndi zakudya za ufa ndipo onjezerani ndiwo zamasamba, zipatso, nyama yopanda mafuta, ndi nsomba. |
| Kuchita masewera olimbitsa thupi | Yendani mwachangu, yendani pa njinga kapena kusambira kwa mphindi 30 patsiku, masiku 5 pa sabata. Chitani masewera olimbitsa thupi monga kunyamula zolemera kawiri pa sabata. |
| Kusiya kusuta | Zimathandiza kwambiri kuchepetsa chiopsezo cha matenda a shuga ndi mavuto ake. Ndi bwino kusiya nthawi yomweyo. |
Kodi mankhwala amafunika liti?
Ngakhale kusintha kwa moyo kungakhale ndi zotsatira zabwino kwambiri, anthu ena amafunikanso kumwa mankhwala a matenda a shuga omwe ali ndi vuto la 'pre-diabetes'.
Dokotala wanu angakulembereni mankhwala otchedwa metformin , makamaka ngati muli ndi zinthu zina zoopsa, monga:
- Ngati mulingo wanu wabwino wa cholesterol (HDL cholesterol) uli wotsika
- Ngati muli ndi triglycerides yambiri, mtundu wa mafuta m'magazi anu
- Ngati makolo anu kapena m'bale wanu ali ndi matenda a shuga
- Ngati muli ndi kunenepa kwambiri
Kumbukirani, ngati mukumwa metformin, muyenera kufunsa dokotala wanu kuti akupatseni malangizo ena . Komanso, muyenera kupitiriza kukhala ndi moyo wathanzi womwe takambirana. Mankhwala ndi othandiza okha, okhawo sachiza chilichonse.
Chitanipo kanthu tsopano. Ngati mukufuna thandizo, musaope kupempha thandizo lina kwa dokotala wanu, katswiri wa zakudya, kapena mphunzitsi wodziwa bwino ntchito yanu.
Uthenga Wopita Nawo Kunyumba
- Matenda a shuga asanakwane ndi chizindikiro chochenjeza matenda a shuga asanayambe. Musachite mantha, ino ndi nthawi yabwino yoti muchitepo kanthu.
- Kuchepetsa thupi lanu ndi 5% mpaka 10% pang'ono kungapangitse kusiyana kwakukulu.
- Chitani masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata. Ngakhale chinthu chosavuta monga kuyenda mwachangu chingakhale chothandiza kwambiri.
- Ngati ndinu wosuta fodya, kusiya kusuta ndiye thandizo lalikulu kwambiri lomwe mungadzipatse.
- Nthawi zonse lankhulani ndi dokotala wanu za dongosolo lanu, makamaka za mankhwala.
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