Ese biragoye kugenzura isukari mu maraso yawe? Dore uburyo bworoshye! (Kugenzura isukari mu maraso)

Niba urwaye diyabete , ushobora kuba uzi akamaro ko kugenzura urugero rw'isukari mu maraso yawe. Hari iminsi ishobora kugorana gato. Ariko hamwe n'impinduka nto, ushobora kubona umusaruro munini. Iyo ugenzuye isukari mu maraso yawe, ushobora kwirinda indwara zikomeye nko kutabona neza no kurwara impyiko. Si ibyo gusa, ushobora no kugabanya ibyago byo kurwara indwara z'umutima na stroke . Uzatangira kandi kumva umeze neza kandi ukagira imbaraga nyinshi. Imiti ifasha kuringaniza isukari mu maraso yawe. Ariko ibyo urya n'uburyo ukora cyane nabyo bigira ingaruka zikomeye kuri ibi. Reka turebe uburyo ibi bintu byagufasha kugenzura isukari mu maraso yawe neza.

Ni gute wagenzura isukari mu maraso binyuze mu biribwa n'ibinyobwa?

Kurya ni ingenzi cyane ku muntu urwaye diyabete. Reka turebe uko twabikora neza.

Teraho akamenyero ko kurya mu bihe bisanzwe.

Tekereza nawe, iyo uriye byinshi icyarimwe, isukari mu maraso yawe ishobora kuzamuka mu buryo butunguranye. Mu buryo nk'ubwo, iyo utariye bihagije, cyane cyane iyo uriye karubohidrati nke cyane (karubohidrati), isukari mu maraso yawe ishobora kugabanuka mu buryo butunguranye. Ibi bishobora kugira ingaruka ku bantu bafata imiti imwe n'imwe ya diyabete.

Menya neza igipimo cya Glycemic Index (GI) cy'ibiribwa.

Mu magambo make, igipimo cya Glycemic Index (GI) ni igipimo cy'uburyo isukari mu maraso yacu yiyongera vuba nyuma yo kurya ibiryo. Ibiryo bifite GI nyinshi bituma isukari mu maraso yiyongera vuba. Reka turebe ibyo ari byo. Niba urya ibiryo bifite GI nyinshi, bishyira hamwe n'ibiryo bifite GI nke (urugero: salade y'imboga). Ibi bishobora gufasha mu kugenzura ukwiyongera gutunguranye kw'isukari mu maraso.

Kurya ibiryo bikungahaye kuri fibre.

Fibre, cyangwa uko tuyita, ntabwo umubiri wacu urya, bityo ntabwo igira ingaruka ku rugero rw'isukari mu maraso. Iyo ushobora kongeramo garama 25-30 za fibre ku ifunguro ryawe ku munsi, bizagufasha kugenzura isukari mu maraso. Ingano, ibinyamisogwe, imboga n'imbuto bikungahaye kuri ibi. Ariko ntugatangire kurya byinshi icyarimwe. Bimenyere buhoro buhoro. Nanone, ntukibagirwe kunywa amazi menshi , bitabaye ibyo ushobora kugira impatwe.

Bika icupa ry'amazi hafi aho.

Kubura amazi mu mubiri nabyo ni intandaro y'ihindagurika ry'isukari mu maraso. Ikintu cyiza cyo kunywa iyo ufite inyota ni amazi. Igire akamenyero ko kunywa amazi aho kunywa ibinyobwa biryoshye n'ibinyobwa by'imbuto. Niba udakunda uburyohe bw'amazi, ushobora kunywa icyayi kidasembuye.

Pima ibice by'ibiribwa (Gusuzuma ibice)

Ni ingenzi cyane kwitondera ingano y'ibiryo urya. Koresha ibikombe byo gupimisha mu rugo. Hari uburyo bworoshye bwo kwiyumvisha ingano y'ibiryo.

• Igice cy'inyama/ifi: Ingano y'ikiganza cyawe. (Ingano nini)
• Igikombe cy'umuceri/salade/curry: Ingano y'ikiganza cyawe gipfunyitse. (Ingano nto cyane)

Iyo umaze kumenyera kugenzura ibyo urya muri ubu buryo, biroroha cyane kugenzura isukari mu maraso yawe.

Imyitozo ngororamubiri ni umuti mwiza wo kugenzura isukari mu maraso!

Iyo ukora imyitozo ngororamubiri, umubiri wawe urushaho kumva insuline. Ibi bivuze ko ubushobozi bw'umubiri wawe bwo gukoresha isukari iri mu maraso yawe bwiyongera. Ibi ni ingirakamaro cyane mu gutuma isukari yawe yo mu maraso igumana ihamye.

Imyitozo ngororamubiri ijye iba igice cy'ibikorwa byawe bya buri munsi.

Nyuma yo kubona uruhushya rwa muganga, tangira gukora imyitozo ngororamubiri, nko kugenda n'amaguru, kubyina, koga, cyangwa kugendera ku igare , mu gihe cy'iminota 30 ku munsi, iminsi 5 mu cyumweru.Niba ubishoboye, ni byiza cyane. Ariko nubwo watangirana n'iminota 5-10, ni ikibazo gikomeye. Imyitozo ukora igomba kuba ikomeye mu rugero. Ibyo bivuze ko ushobora kuvuga mu gihe ukora imyitozo ngororamubiri, ariko ukumva unaniwe cyane ku buryo utabasha kuririmba.

Shyiramo imyitozo yo gukomeza imitsi.

Niba ubishoboye, kora imyitozo yo kwirinda indwara , bivuze guterura ibyuma no gukoresha imigozi ya elastic, nibura iminsi ibiri mu cyumweru. Ibi bizakomeza imitsi yawe. Ibi ni ingenzi cyane kuko isukari nyinshi mu maraso yacu ibikwa mu mitsi yacu. Imyitozo ushobora gukora mu rugo nko gukora pushups no gusimbuka na yo ni myiza cyane.

Utembera gato nyuma yo kurya.

Bumwe mu buryo bwiza bwo kwirinda kwiyongera gutunguranye kw'isukari mu maraso nyuma yo kurya ni ugukora urugendo rugufi rw'iminota 10-15 . Aho kwicara imbere ya televiziyo nyuma yo kurya, kora urugendo rugufi hirya no hino mu nzu. Ibi bizayobora amaraso mu mitsi aho kuyageza mu gifu. Ibi bizafasha mu buryo bwiza bwo kwinjiza isukari.

Umva umubiri wawe.

Imyitozo ngororamubiri ishobora kugira ingaruka ku isukari yo mu maraso yawe kugeza ku masaha 24-48 nyuma yo gukora imyitozo ngororamubiri. Kubwibyo, ni byiza kugenzura urugero rw'isukari mu maraso yawe nyuma yo gukora imyitozo ngororamubiri. Ibi bizagufasha guhitamo ubwoko bw'imyitozo ngororamubiri n'igihe cy'umunsi bikubereye. Mu gihe uri muri ibyo, shimira intsinzi nto ugeraho. Guhindura imibereho yawe ntabwo byoroshye, bityo ishimire imbaraga zawe. Uko igihe kigenda gihita, uzabona inyungu z'izi ngeso nziza ku buzima bwawe muri rusange. Diyabete, isukari mu maraso, isukari mu maraso, kugenzura isukari, igipimo cy'isukari mu maraso, ibiryo bya diyabete, imyitozo ngororamubiri ya diyabete