Ngati muli ndi matenda a shuga, mwina mukudziwa kuti muyenera kuyang'ana shuga m'magazi mwanu nthawi zonse. Dokotala wanu angakulangizeninso kuti muyesedwe magazi otchedwa A1c test kangapo pachaka. Cholinga cha mayesowa ndikuchepetsa shuga m'magazi mwanu kuti muteteze thanzi lanu. Pali zinthu zingapo zomwe mungachite kuti mukwaniritse cholinga ichi.
Kodi A1c imatanthauza chiyani kwenikweni?
Mosiyana ndi mayeso a shuga m'magazi nthawi zonse, mayeso a A1c ndi osiyana pang'ono. Mwachidule, amayesa kuchuluka kwa shuga komwe kumalumikizidwa ndi puloteni yotchedwa hemoglobin m'maselo ofiira a magazi anu. Taganizirani ngati 'khadi la lipoti' lomwe limasonyeza avareji ya kuchuluka kwa shuga m'magazi mwanu m'miyezi iwiri kapena itatu yapitayi. Zingakupatseni chithunzi chomveka bwino cha momwe matenda anu a shuga akuchepetsedwera.
Kawirikawiri, muyenera kukhala ndi cholinga choti A1c yanu ikhale pansi pa 7% . Komabe, cholinga ichi chingasiyane malinga ndi matenda anu. Dokotala wanu adzakuuzani zomwe mungachite. Kuchitapo kanthu kuti A1c yanu ikhale yabwino kungachepetse kwambiri chiopsezo chanu cha mavuto aakulu monga kuwonongeka kwa mitsempha, mavuto a maso, ndi matenda a mtima mtsogolo.
Ndiye tingachepetse bwanji mtengo wa A1c uwu?
Kuwonjezera pa kumwa mankhwala monga momwe dokotala wanu wanenera, nazi njira zingapo zomwe mungayesere.
1. Tiyeni tisinthe pang'ono kukhitchini: Kulamulira Gawo
Choyamba, onjezani zida zatsopano kukhitchini yanu. Ngati mulibe, pezani makapu oyezera ndi sikelo ya kukhitchini. Izi zidzakuthandizani kuyeza kukula kwa magawo molondola. Ngati mudya zambiri kuposa zomwe thupi lanu likufuna, shuga m'magazi mwanu adzakwera. Chifukwa chake kuwongolera kuchuluka kwa zomwe mumadya ndi njira imodzi yabwino kwambiri yochepetsera A1c yanu.
Poyamba, ndi bwino kuyeza chakudya chanu kuti mudziwe kukula kwa chakudya choyenera pa zakudya zosiyanasiyana. Mungadabwe kuona kukula koyenera kwa chakudya chimodzi, makamaka zakudya zomwe zili ndi chakudya chambiri (sitachi), monga mpunga, buledi, ndi Zakudya zina. Koma chizolowezichi chingakuthandizeni kwambiri kuti musadye mopitirira muyeso mosadziwa.
2. Tiyeni tikonze chakudya mwanzeru.
N’zoona kuti zakudya zomwe zili ndi chakudya cham’thupi (starch) zimakhudza kwambiri kuchuluka kwa shuga m’magazi mwanu kuposa zakudya zina. Ngati mumadya zakudya zambiri zokhala ndi chakudya cham’thupi, chakudya chanu cha A1c chingakwere pang’onopang’ono. Koma kumbukirani kuti si chakudya chonse chomwe chili ndi vuto. Tiyenera kusankha chakudya chokhala ndi ulusi wambiri ndi michere, osati chakudya cham’thupi chokha.
Akatswiri amalangiza kudzaza theka la mbale yanu ndi ndiwo zamasamba zopanda sitachi wambiri.
Tiyeni tiwone izi kuti timvetse bwino nkhaniyi.
| Gawo la mbale | Zoyenera kuphatikiza | Zitsanzo |
|---|---|---|
| Hafu (1/2) ya mbale | Ndiwo zamasamba zopanda wowuma wambiri | Kaloti, nyemba, ndiwo zamasamba zosiyanasiyana, beets, tomato, nkhaka |
| Mphindi imodzi kuchokera pa mbale (1/4) | Mapuloteni ochepa mafuta | Nkhuku, nsomba, mazira, mphodza, nandolo, soya |
| Mphindi imodzi kuchokera pa mbale (1/4) | Mbewu Zonse | Mpunga wa bulauni, mapira, oats, barele |
3. Konzani chakudya chanu pasadakhale (Kukonzekera Chakudya)
Ngakhale njira yokonzekera chakudya ingawoneke ngati yosavuta, zotsatira zake zingakhale zabwino kwambiri ngati mukonzekera chakudya chanu pasadakhale. Chifukwa chiyani? Ngati ndinu munthu amene amadya osakonzekera pasadakhale ndipo mukakhala ndi njala, nthawi zambiri mumasankha zakudya zokhala ndi ma calories ambiri ndi chakudya cham'mimba. Mwachitsanzo, 'chakudya chofulumira', zakudya zophika buledi, 'zodya zochepa'. Zinthuzi zimapangitsa kuti shuga m'magazi mwanu ndi A1c zikwere mwachangu.
M'malo mwake, kumayambiriro kwa sabata, pangani dongosolo lokonzekera bwino la zomwe mudzadye pa chakudya chanu chachikulu komanso zosakaniza zomwe mudzafunikira pa chakudyacho. Mwanjira imeneyi, nthawi zonse mudzakhala ndi zakudya zabwino zomwe zimachepetsa kukwera kwadzidzidzi kwa shuga m'magazi mukatha kudya.
4. Kuchepetsa thupi: Palibe chifukwa chofuna zolinga zazikulu!
Si aliyense amene ali ndi matenda a shuga a mtundu wa 2 amene ali ndi kunenepa kwambiri. Koma ngati muli ndi kunenepa pang'ono, simungafunike kuchepetsa thupi monga momwe mukuganizira kuti muwone kusintha kwabwino mu A1c yanu.
Pa kulemera kwanu kwamakonoMadokotala a matenda ashuga nthawi zambiri amalimbikitsa kuchepetsa pakati pa 5% ndi 10% .
Izi zili choncho chifukwa mukachepetsa thupi kwambiri, insulin hormone ya thupi lanu imatha kuchepetsa shuga m'magazi bwino kwambiri. Izi zikutanthauza kuti pakapita nthawi, kuchuluka kwa A1c m'magazi anu kudzachepa.
5. Tiyeni tisinthe pang'ono momwe timachitira masewera olimbitsa thupi.
Kuwonjezera pa kudya bwino, chimodzi mwa zizolowezi zofunika kwambiri zomwe mungatenge kuti muchepetse A1c yanu ndi kuchita masewera olimbitsa thupi. Koma musamangothamanga pa treadmill tsiku lililonse. Pali njira ina yothandiza yochitira masewera olimbitsa thupi, ndipo ndiyo kuphunzitsa mphamvu .
Kuchita masewera olimbitsa thupi monga kuyenda, kuthamanga, kapena kukwera njinga, komanso kuchita masewera olimbitsa thupi monga kunyamula zolemera, kungathandize kuchepetsa kuchuluka kwa A1c m'thupi lanu ngati mukuchita nthawi zonse . Mutha kusankha masewera olimbitsa thupi aliwonse omwe mumakonda.
Mukachita masewera olimbitsa thupi, minofu yanu imafunikira mphamvu. Imagwiritsa ntchito shuga m'magazi mwanu kuti ichite izi. Izi zimathandiza kuti shuga m'magazi mwanu akwere mofulumira mutatha kudya. Mukachita masewera olimbitsa thupi chizolowezi chanu, mudzazindikira kuti kuchuluka kwa A1c m'magazi anu kumachepa pang'onopang'ono.
6. Kufunika kogwiritsa ntchito mankhwala moyenera
Mukhoza kuchepetsa A1c yanu ndi zakudya komanso masewera olimbitsa thupi. Koma ngati dokotala wanu wakupatsani mankhwala monga metformin, ndikofunikira kwambiri kumwa monga momwe mwalangizidwira, komanso panthawi yake . Ngati mumasiya kumwa mankhwala anu nthawi zonse, shuga m'magazi mwanu imatha kukwera, zomwe zingayambitse A1c yokwera.
Musasiye kumwa mankhwala kapena kusintha mlingo nokha. Nthawi zonse lankhulani ndi dokotala musanapange chisankho chilichonse.
Ngati cholinga chanu ndi kuchepetsa kapena kusiya kumwa mankhwala, lankhulani ndi dokotala wanu za vutoli.
7. Samalani ndi zakudya zowonjezera
Ma supplements ambiri omwe ali pamsika amati amachepetsa A1c, koma nthawi zina palibe kafukufuku wokwanira wotsimikizira zomwe akunenazo. Nthawi zina, zinthu monga sinamoni zingathandize kuchepetsa milingo ya A1c pakapita nthawi. Komabe, onetsetsani kuti mwafunsa dokotala wanu musanagwiritse ntchito supplement iliyonse.
Uthenga Wopita Nawo Kunyumba
- A1c ndiye kuchuluka kwa shuga m'magazi mwanu kwa miyezi 2-3 yapitayi. Kusunga shugayo pamlingo wabwino kungathandize kupewa mavuto a shuga.
- Samalani ndi kuchuluka kwa chakudya chomwe mumadya, makamaka chakudya cha carbohydrate monga mpunga ndi buledi.
- Dzazani theka la mbale yanu ndi ndiwo zamasamba, theka ndi mapuloteni, ndipo zina zonse ndi tirigu wonse.
- Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri kuti shuga m'magazi achepe. Kuyenda, kuthamanga, ndi kunyamula zolemera n'kofunika kwambiri.
- Imwani mankhwala omwe dokotala wanu wakupatsani monga mwalangizidwira, osasiya kudya.
- Nthawi zonse lankhulani ndi dokotala musanasinthe chilichonse, makamaka musanagwiritse ntchito mankhwala atsopano.
- Ulendo uwu utenga nthawi. Musayembekezere zotsatira za usiku umodzi. Tsatirani zizolowezi zaumoyo izi moleza mtima komanso modzipereka. A1c yanu idzatsika!
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