Ngati muli ndi matenda a shuga, dokotala wanu mwina amakuuzani kuti muyeze shuga m'magazi mwanu nthawi zonse. Ndipo, kangapo pachaka, amakuuzaninso kuti muchite mayeso otchedwa 'A1c', sichoncho? Kodi A1c kwenikweni ndi chiyani? Nchifukwa chiyani kuchepetsa shuga ndikofunikira kwambiri pa thanzi lanu? Musadandaule, tidzakambirana zonsezi mosavuta komanso moona mtima.
Kodi A1c ndi chiyani? N’chifukwa chiyani ndi yofunika?
Mwachidule, shuga m'magazi omwe mumawona kunyumba tsiku lililonse ndi chithunzithunzi. Zili ngati kujambula chithunzi. Koma A1c si choncho. Ikuwonetsa momwe shuga m'magazi mwanu yakhalira m'miyezi iwiri kapena itatu yapitayi.
Tangoganizirani, pali puloteni yotchedwa ``Hemoglobin``` m'maselo ofiira a m'magazi mwanu. Pamene shuga m'magazi mwanu muli shuga wambiri, tinthu ta shuga timeneti timamatira ku ``Hemoglobin``. Shuga m'magazi akachuluka, amamatira kwambiri. Kuyesa kwa A1c kumayesa kuchuluka kwa ``Hemoglobin`` komwe shuga uyu walumikizana nako. Chifukwa chake izi zimapatsa dokotala chithunzi chomveka bwino cha momwe matenda anu a shuga amalamuliridwira.
Kawirikawiri, cholinga chanu ndi kusunga A1c yanu pansi pa 7% . Komabe, dokotala wanu ndiye adzadziwa cholinga chanu chenicheni. Kusunga mulingo uwu moyenera kungakuthandizeni kuteteza ku mavuto aakulu a matenda a shuga, monga kuwonongeka kwa mitsempha, kuwonongeka kwa maso, matenda a mtima, ndi matenda a impso .
Zinthu zomwe tingachite kuti tichepetse kuchuluka kwa A1c
Ndikofunikira kumwa mankhwala a dokotala wanu monga momwe mwalangizidwira. Kuphatikiza apo, tiyeni tiwone zizolowezi zosavuta koma zothandiza kwambiri zomwe mungazigwiritse ntchito pa moyo wanu.
Tiyeni tisamale ndi kukula kwa magawo.
Choyamba, onjezani zida zing'onozing'ono zingapo kukhitchini yanu. Izi zikuphatikizapo makapu oyezera ndi sikelo ya kukhitchini. Izi zidzakuthandizani kuyeza kuchuluka kwenikweni kwa chakudya chomwe mukudya. Kudya zakudya zambiri kuposa zomwe thupi lanu limafuna kungayambitse kuchuluka kwa shuga m'magazi mwanu. Chifukwa chake kuwongolera kuchuluka kwa chakudya chomwe mumagwiritsa ntchito ndi njira imodzi yabwino kwambiri yochepetsera A1c yanu.
Poyamba, chida ichi chidzakuthandizani kumvetsetsa tanthauzo la "gawo limodzi", makamaka pa zakudya zokhala ndi sitachi monga mpunga, buledi, ndi Zakudyazi. Mungadabwe ndi momwe gawo limodzi lilili laling'ono. Koma ndi chizolowezi ichi, mudzasiya kudya kwambiri osazindikira.
Tiyeni tiganizire mwanzeru za chakudya cha carbs.
N’zoona kuti chakudya chimakweza shuga m’magazi mofulumira kuposa zakudya zina. Ngati mumadya chakudya chambiri nthawi zonse, A1c yanu idzawonjezeka pang’onopang’ono.
Koma kumbukirani, si starch zonse zomwe zili zoipa. Tiyenera kusankha.Zakudya zabwino zokazinga zimakhala ndi ulusi wambiri komanso michere yambiri. Ndizabwino kuposa zakudya zomwe zimangodyedwa ndi anthu ochepa.
| Wowuma wabwino (sankhani) | Wowuma woti uchepe (pewani momwe mungathere) |
|---|---|
| Mpunga, oats, mapira, barele | Mpunga woyera, buledi woyera, pasitala |
| Ndiwo zamasamba (kaloti, nyemba, dzungu) | Mabisiketi, makeke ndi zinthu zina zophikira buledi |
| Nyemba monga lenti, nsawawa, ndi nyemba zobiriwira | Zakumwa zotsekemera, zakumwa zotsekemera |
Momwe mungakonzekerere chakudya chanu
Iyi ndi njira yosavuta kwambiri yomwe akatswiri azakudya amalangiza. Gawani mbale yanu m'maganizo mwanu m'magawo anayi:
- Theka (theka) la mbale: Dzazani ndi ndiwo zamasamba zopanda sitachi wambiri. (Chitsanzo: sipinachi, kabichi, nyemba, kaloti, nkhaka, tomato)
- Gawo limodzi mwa magawo anayi a mbale: Dzazani ndi mapuloteni ochepa mafuta (monga nsomba, nkhuku yopanda khungu, mazira, mphodza, tofu)
- Nthawi zina (1/4): Dzazani ndi tirigu wokhala ndi ulusi wambiri (monga mpunga wa bran, buckwheat, oats)
Mukazolowera kuphika chakudya motere, mwachibadwa mudzakhala ndi zakudya zopatsa thanzi.
Kusintha kwa moyo: kulemera ndi kuchita masewera olimbitsa thupi
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 muchepetse A1c yanu.
Madokotala nthawi zambiri amalangiza kuti muyesere kuchepetsa 5% mpaka 10% ya kulemera kwanu komwe muli nako . Chifukwa chiyani zili choncho? Mukachepetsa thupi kwambiri, insulin ya thupi lanu imakhala yothandiza kwambiri pakulamulira kuchuluka kwa shuga m'magazi. Izi zitha kuchepetsa A1c yanu pakapita nthawi. Kafukufuku wina adawonetsa kuti anthu omwe adachepetsa 5% mpaka 10% ya kulemera kwawo anali ndi mwayi wochepera katatu wochepetsa A1c yawo ndi 0.5%.
Ganiziraninso momwe mumachitira masewera olimbitsa thupi
Kupatula kudya zakudya zopatsa thanzi, chinthu chofunika kwambiri chomwe mungachite kuti muchepetse A1c yanu ndi kuchita masewera olimbitsa thupi. Koma palinso njira ina yothandiza kwambiri yochitira masewera olimbitsa thupi yomwe sikuti imangothamanga pa treadmill tsiku lililonse, ndipo ndiyo kuphunzitsa mphamvu.
Kuchita masewera olimbitsa thupi nthawi zonse, monga kuyenda, kuthamanga, ndi kukwera njinga, komanso kuchita masewera olimbitsa thupi, monga kunyamula zolemera, kungathandize kuchepetsa kuchuluka kwa A1c m'magazi anu. Mukamachita masewera olimbitsa thupi, minofu yanu imagwiritsa ntchito shuga m'magazi mwanu kuti ipeze mphamvu. Izi zimathandiza kuchepetsa kukwera kwadzidzidzi kwa shuga m'magazi mukatha kudya. Mukachita masewera olimbitsa thupi tsiku ndi tsiku, mudzawona kuchepa kwakukulu kwa kuchuluka kwa A1c m'magazi mwanu.
Upangiri wa zachipatala ndi zina zowonjezera
Gwiritsani ntchito mankhwalawo monga momwe dokotala wanenera.
Mukhoza kuchepetsa A1c yanu mwa kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi. Komabe, ngati dokotala wanu wakupatsani mankhwala monga Metformin, Miglitol, kapena Insulin, ndikofunikira kumwa mankhwalawa pa mlingo woyenera komanso panthawi yoyenera. Ngati mumasiya kumwa mankhwala nthawi zonse, shuga m'magazi mwanu imatha kukwera, zomwe zingayambitse A1c yokwera.
Cholinga chanu chingakhale kuchepetsa kapena kusiya kumwa mankhwala anu. Lankhulani ndi dokotala wanu za izi. Koma musasiye kumwa mankhwala anu kapena kusintha mlingo nokha.
Dziwani zowonjezera zakudya
Pali ma supplements ambiri pamsika omwe amati amachepetsa A1c. Komabe, ambiri mwa iwo alibe umboni wokwanira wofufuza za sayansi. Komabe, ena awonetsedwa kuti ali ndi mphamvu zina. Mwachitsanzo, pali umboni wina woti Berberine, Coenzyme Q10, ndi sinamoni zimatha kuchepetsa A1c pakapita nthawi. Komabe, ndikofunikira kwambiri kufunsa dokotala wanu kuti avomereze musanagwiritse ntchito supplement iliyonse.
Pomaliza, khalani oleza mtima ndi zonsezi. A1c yanu ndi yapakati pa miyezi ingapo, kotero zimatenga nthawi kuti muchepetse. Mwina simungathe kuchita zonse molondola 100 peresenti, ndipo palibe vuto. Chofunika ndikupitiriza kuyesetsa m'njira yoyenera osataya mtima. Ndikhulupirireni, A1c yanu idzachepa chifukwa cha khama lanu.
Uthenga Wopita Nawo Kunyumba
- A1c ndi muyeso wa kuchuluka kwa shuga m'magazi mwanu m'miyezi 2-3 yapitayi. Kuwongolera izi kungakuthandizeni kupewa mavuto oopsa a matenda a shuga.
- Sinthani kukula kwa chakudya chanu. Dzazani theka la mbale yanu ndi ndiwo zamasamba, theka ndi mapuloteni, ndipo theka ndi tirigu wochuluka wa ulusi.
- M'malo mwa starch yosavuta monga buledi woyera ndi mpunga woyera, sankhani starch zovuta monga mpunga wa tirigu wonse, oats, ndi buckwheat.
- Kuchita masewera olimbitsa thupi tsiku ndi tsiku n'kofunika kwambiri. Kuchita masewera olimbitsa thupi a mtima, monga kuyenda, komanso kuchita masewera olimbitsa thupi olimbitsa thupi, monga kunyamula zolemera, n'kofunika kwambiri.
- Ngakhale kutaya thupi lanu ndi 5% yokha ya kulemera kwanu kungakhudze kwambiri kuchuluka kwa A1c.
- Musasiye kumwa mankhwala omwe mwapatsidwa. Musasiye kapena kusintha popanda upangiri wa dokotala.
- Onetsetsani kuti mwaonana ndi dokotala musanamwe mankhwala aliwonse owonjezera zakudya.
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