Kodi muli ndi matenda a shuga? Kapena wina m'banja mwanu kapena mnzanu ali ndi vutoli? Anthu ambiri amayamba kuda nkhawa komanso kuchita mantha akazindikira kuti ali ndi matenda a shuga. Nthawi zina amaganiza kuti, "O, moyo wanga watha." Koma si zoona. Matenda a shuga ndi matenda omwe, ngati atathandizidwa bwino, angayambitse moyo wabwinobwino, kapena wabwino kwambiri, komanso wosangalala. Lero tikulankhula za zomwe munthu wotereyu anakumana nazo. Nkhaniyi idzakhala yolimbikitsa kwambiri kwa inu.
Kodi chinachitika n’chiyani mutazindikira kuti muli ndi matenda a shuga?
Munthu amene ali munkhaniyi adapezeka ndi matenda a shuga a mtundu wa 2 mu 2019. HbA1c yake (yomwe ndi kuchuluka kwa shuga m'magazi mwa miyezi itatu yapitayi) inali 12.7%. Shuga wake wosala kudya anali 283 mg/dL. Izi ndi zamtengo wapatali kwambiri. Poyamba, adaganiza kuti, "Dziko langa lagwa." Koma mwachangu adathetsa vutoli, akuganiza kuti, "Chabwino, nditha kulamulira izi," ndipo adapanga dongosolo.
Ndiye wachita chiyani? Mwachidule, wasintha zinthu zitatu zazikulu m'moyo wake.
1. Zakudya
2. Kuchita masewera olimbitsa thupi
3. Kumwa mankhwala moyenera
Ndi kuphatikiza kwa zinthu zitatuzi, wataya makilogalamu pafupifupi 18. Mpaka lero, HbA1c yake ili pamlingo wabwino wa 6.3%. Onani, ngati muli ndi kutsimikiza mtima, palibe chosatheka, eti?
Zinthu zofunika kwambiri zomwe adachita kuti achepetse shuga
Tiyeni tsopano tiwone zina mwa zizolowezi zazikulu zomwe zinamuthandiza paulendowu. Izi zidzakuthandizaninso kwambiri.
Kuchita masewera olimbitsa thupi n'kofunika kwambiri.
Kuchita masewera olimbitsa thupi kwakhala gawo lalikulu la moyo wake. Amapita ku malo ochitira masewera olimbitsa thupi masiku awiri kapena atatu pa sabata. Kumeneko, amachita masewera olimbitsa thupi komanso olimbitsa thupi .
- Choyamba, yendani pa treadmill kwa mphindi 15-20.
- Kenako ndimachita masewera olimbitsa thupi okweza zolemera komanso pansi.
- Pomaliza, gawo lochita masewera olimbitsa thupi limatha poyenda pa treadmill kwa mphindi zina 10-15.
Chofunika kwambiri ndi kusankha masewera olimbitsa thupi omwe akukuyenererani, omwe mumakonda, ndikutsatira. Lankhulani ndi dokotala wanu za izi ndipo pemphani upangiri.
Kuyang'ana kuchuluka kwa shuga nthawi zonse
Poyamba, ankagwiritsa ntchito pulogalamu pafoni yake kuti azitha kutsatira zonse zomwe ankadya, kuphatikizapo kuchuluka kwa chakudya chomwe amadya komanso kuchuluka kwa mapuloteni. Koma tsopano wazolowera kwambiri kotero kuti amadziwa zakudya zomwe zili zabwino kwa iye.
Tangoganizirani, nthawi zina tonse timamva ngati tikufuna kudya chinthu chomwe timakonda. Chinthu monga pasitala kapena Zakudya zokhwasula-khwasula. Tisanadye chinthu chonga chimenecho, timayang'ana kuchuluka kwa shuga m'magazi mwathu. Ngati kuchuluka kwa shuga kuli pamlingo wabwino ngati 100-102 mg/dL, timadya pang'ono. Koma ngati kuchuluka kwa shuga kuli kokwera pang'ono ngati 125-130 mg/dL, timapewa chakudya chimenecho kwathunthu patsikulo. Ndi chizolowezi chabwino bwanji, sichoncho?
Kumwa mankhwala pa nthawi yake
Amamwa 2000mg ya metformin patsiku. 1000mg m'mawa ndi 1000mg ndi chakudya chamadzulo. Kuphatikiza apo, amamwanso mankhwala ochepetsa cholesterol otchedwa Lipitor ngati njira yotetezera mtima. Mitundu ndi milingo ya mankhwalawa zimasiyana malinga ndi munthu. Chifukwa chake, ndikofunikira nthawi zonse kumwa mankhwala anu monga momwe dokotala wanu wanenera.
Kodi munalamulira bwanji kudya ndi kumwa kwanu?
Chinthu chimodzi chomwe anthu ambiri amaopa pankhani ya matenda a shuga ndi kuwongolera zakudya. Koma sikovuta monga momwe mukuganizira. Onani momwe amachitira.
| Chakudya | Zakudya (Zitsanzo) | Zinthu zoti muzikumbukira |
|---|---|---|
| Chakudya cham'mawa | Chakudya chokhala ndi mapuloteni ambiri, monga mazira. Chakudya chabwino cha mapuloteni ngati mulibe nthawi. | Kuyamba tsiku ndi chakudya chokhala ndi mapuloteni ambiri kumathandiza kuchepetsa kuchuluka kwa shuga m'magazi tsiku lonse. |
| Chakudya chamasana | Sandwichi yokhala ndi magawo awiri a buledi wopanda mafuta ambiri (monga tchizi, nyama/nsomba). | Ngakhale chidutswa cha buledi wamba chimakhala ndi magalamu 18 a chakudya, chidutswa cha buledi chopanda chakudya chambiri chimakhala ndi magalamu 9 okha. |
| Chakudya chokhwasula-khwasula | Kapu ya mapuloteni, apulo yokhala ndi batala wa mtedza, sitiroberi, ndi mabulosi akuda. | Ndimayesetsa kusunga chakudya cham'mawa chochepera magalamu 35 pa chakudya chachikulu ndi chochepera magalamu 15 pa chakudya chomaliza. |
| Chakudya chamadzulo | Mapuloteni ambiri. Nyama, nkhuku kapena nsomba (monga salimoni) ndi ndiwo zamasamba monga broccoli. | Iye akuti chinthu chachikulu ndi kusadya chilichonse pambuyo pa 6:30 - 7:00 pm. |
Atazindikira koyamba kuti ali ndi matenda a shuga, anasiya kudya zinthu monga mbatata, buledi, mpunga, ndi pasitala. Koma tsopano, amadya pang'ono pang'ono mosamalitsa. Mwachitsanzo, ngati akumva kufuna kudya pasitala, amadya pang'ono chabe. Uwu ndi upangiri wofunikira kwambiri.
Anthu ndi zinthu zomwe zinandithandiza paulendowu
Monga momwe bwana uyu akunenera, simungathe kudutsa ulendowu nokha. Chifukwa chachikulu chomwe chamupangitsa kuti apambane ndikukhala ndi gulu labwino lokuthandizani . Kukhala ndi abwenzi ndi abale omwe amakulimbikitsani ndikukuuzani zolakwa zanu ndi mphamvu yayikulu.
"Ndikofunikira kwambiri kulankhula ndi anthu omwe angakuthandizeni. Si chinthu chomwe mungachite nokha."
Anthu ambiri odwala matenda a shuga amaona ngati ali okha padziko lapansi, ali pachilumba. Sadziwa choti achite kapena kuti apemphe thandizo kwa ndani. Kusakhala ndi dokotala wowamvetsa ndi kuwathandiza ndi vuto lalikulu.
Choncho chinthu chabwino kwambiri chomwe adachita chinali kupita kwa dokotala wa matenda a endocrinologist . Kuwonjezera pa dokotala wa banja lanu, ndi bwino kupeza thandizo la katswiri ngati uyu. Angakutumizireninso kwa anthu ena omwe angakuthandizeni, monga katswiri wa zakudya .
Kodi munathana bwanji ndi mavutowo?
Kuthana ndi kupsinjika maganizo n'kofunika kwambiri kwa munthu wodwala matenda a shuga. Amathera nthawi ndi mwana wake wamkazi kuti achepetse kupsinjika maganizo. Awiriwa ayamba kulima ndiwo zamasamba pamodzi ndipo akusangalala kwambiri kukolola ndiwo zamasamba kuchokera mmenemo.
Vuto lake lalikulu ndikuchita zinthu zoyenera pamene palibe amene akumuona, akakhala yekha. "Ndidye chiyani? Kodi ndipite ku gym? Kodi ndingathe kudziletsa kuti ndisadye donut m'mawa?" Izi zimakhala zovuta kwa iye. Nthawi zina, akamamwa khofi yozizira yopanda shuga, zimakhala zovuta kuti asadye donut limodzi nayo.
Ndiye amachita chiyani nthawi zina ngati zimenezi? Akuyang'ana chithunzi cha mwana wake wamkazi pafoni yake.
"Tsopano ndili ndi zaka 46. Ndikufuna kugwira dzanja la mwana wanga wamkazi tsiku lomwe adzakwatiwa. Mukaganizira bwino, n'zosavuta kupanga chisankho choyenera."
Onani mphamvu zomwe zimakupatsirani kuti muchite chinthu choyenera kwa munthu amene mumamukonda, komanso tsogolo lanu.
Uthenga Wopita Nawo Kunyumba
- Matenda a shuga (Mtundu wachiwiri wa matenda a shuga) si mapeto a moyo. Ndi matenda omwe angathe kuthandizidwa.
- Zakudya, masewera olimbitsa thupi, ndi kumwa mankhwala monga momwe mwalangizidwira zonse ndizofunikira mofanana.
- Yang'anani kuchuluka kwa shuga m'magazi mwanu ndi HbA1c nthawi zonse. Lankhulani ndi dokotala wanu za izi.
- Kuwongolera zakudya sikutanthauza kusadya chilichonse. Ndiko kusankha zakudya zomwe zili ndi chakudya chochepa komanso mapuloteni ambiri , ndikudya pang'ono .
- N'zovuta kuyenda ulendowu wekha. Kukhala ndi banja lothandiza, abwenzi, komanso gulu labwino la madokotala ndi mphamvu yaikulu.
- Nthawi zina mukakumana ndi vuto losankha zochita, dzikumbutseni chifukwa chake mukufuna kukhala ndi moyo. Imeneyo idzakhala mphamvu yanu yaikulu.
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