Kugabanya ibiro bishobora kuba ingorabahizi iyo urwaye diyabete. Ariko se wari uzi ko kugabanya ibiro bike bishobora kugufasha kugarura isukari mu maraso yawe ku rugero rusanzwe? Ushobora kugabanya imiti ya diyabete, cyangwa ukayihagarika burundu uko igihe kigenda gihita. Ariko ntabwo byoroshye nkuko bisa nkaho ari byo, sibyo? Nta kibazo, tuzagufasha kugira ngo uru rugendo rugende neza. Dore bimwe mu bintu by'ingenzi ugomba gukora n'ibyo utagomba gukora.
1. Kora: Banza ufate umwanzuro.
Kugabanya ibiro ni nko kwiruka marato. Si ukwiruka vuba. Ntushobora kwiruka cyane igihe gito hanyuma ugahagarara. Niba utariteguye mu mutwe, impinduka zose uzakora ntizizakomeza igihe kirekire.
Rero, bumwe mu buryo bwiza bwo gushishikarira gukomeza uru rugendo ni ugutekereza aho uzaba uri mu myaka 5 ukurikije ingeso zawe ubu, n'aho wifuza kuba uri koko. Ese urashaka kubaho ufite ingorane za diyabete? Cyangwa urashaka kugira ubuzima bwiza n'ibyishimo kurusha uko uri uyu munsi? Ibyemezo ufata uyu munsi ni byo bizagena ahazaza hawe.
2. Ntugakore: Ntugakore impinduka zikomeye icyarimwe.
Niba uhisemo guhindura ibintu bikomeye mu buryo butunguranye, ukavuga uti "Ngiye guhagarika byose ejo!", ntabwo uzabikomeza. Tangira gato.
Tekereza ko intambwe yawe ya mbere ari ukongeraho iminota 15 ku myitozo ngororamubiri ya buri munsi. Cyangwa ushobora guhagarika kurya ibintu biryoshye nyuma yo kurya. Tangira n'ibintu bibiri bishya mu cyumweru, hanyuma wongereho ibindi bishya uko ugenda ubimenyera. Kandi mbere y'uko ubimenya, uzaba wagize impinduka nini.
3. Kora: Andika gato ku byo urya n'ibyo unywa.
Andika ibyo urya n'ibyo unywa byose mu ikaye nto cyangwa kuri telefoni yawe byibuze icyumweru. Ubu ni bwo buryo bwiza bwo kubona ahantu habi mu mirire yawe.
Ushobora gusanga urya kenshi kurusha uko ubyibwira umunsi wose. Cyangwa ko akenshi wibagirwa kurya ifunguro rya mu gitondo. Iyo umaze kubona ibi bintu, biroroha cyane kubikosora.
4. Ntugakore: Ntugasimbuke amafunguro!
Ikosa rikomeye ni ukwibwira uti "Nkeneye kugabanya ibiro, bityo rero nta kibazo cyo gusiba ifunguro." Gusiba amafunguro nk'ayo bishobora kugira ingaruka zitandukanye. Bidatinze uzumva ushonje cyane, kandi uzarya byinshi kuruta uko wari usanzwe urya ku ifunguro ritaha.
Gusiba kurya ni akaga gakomeye ku muntu urwaye diyabete kuko bishobora gutuma isukari mu maraso ye igabanuka mu buryo butunguranye. Ibi tubyita hypoglycemia.Bitwa stress. Bisobanura ko ushobora kumva urimo gukonja, urimo ibyuya, ufite amaso y'ubururu, ukumva uzunguza umutwe, ndetse ukabura ubwenge. Bishobora kandi kuba impamvu imiti yawe ya diyabete ishobora kudakora neza.
Ntukigere ureka ifunguro rya mu gitondo. Kutarya ifunguro rya mu gitondo ni nko kugerageza gutwara imodoka nta lisansi. Iyo wongeyeho ikintu kirimo poroteyine nyinshi nk'igi cyangwa yawurute y'Abagereki mu ifunguro rya mu gitondo, ushobora gusonza kugeza saa sita.
5. Kora: Guhangana n'amarangamutima yawe
Benshi muri twe turya cyane iyo tubabaye, dufite impungenge, cyangwa dufite stress. Iyi ni ingeso mbi cyane. Kuko stress mu by'ukuri yongera urugero rw'isukari mu maraso.
Rero aho kwiyambaza ibiryo kugira ngo wishimishe iyo wumva ubabaye, ni ngombwa gushaka ubundi buryo bwo guhangana n'ibyiyumvo byawe. Kuganira n'umuntu wizeye, gusoma igitabo, cyangwa kumva umuziki bishobora gufasha. Niba bibaye ngombwa, ushobora kuvugana na muganga wawe kuri ibi no gushaka ubufasha bw'inzobere.
6. Ntugakore: Intego yawe uyigire ibanga.
Ni ngombwa kugira ubufasha bwiza mu rugendo rwawe. Bityo rero bwira umuryango wawe, inshuti, n'abo mukorana intego zawe. Inkunga yabo izaba isoko ikomeye y'imbaraga.
Ushobora kandi gushaka ubufasha bw'inzobere mu rugendo rwawe. Vugana na muganga wawe kandi usabe inama inzobere mu mirire. Ubuyobozi bwabo buzagufasha kugera mu nzira nziza.
7. Kora: Ntukore ibirenze indyo gusa.
Kwita ku byo urya gusa ni intangiriro nziza, ariko ntibihagije. Imyitozo ngororamubiri ni igice cyingenzi cy'uru rugendo. Uretse imyitozo ngororamubiri ya Cardio (kugenda n'amaguru, kwiruka, kugendera ku igare), imyitozo ngororamubiri nayo ni ingenzi cyane.
Ibintu nko guterura ibyuma no gukora imyitozo ngororamubiri ukoresheje imigozi yo kwirinda bishobora gufasha gukomeza imitsi yawe. Ibi bishobora gufasha mu kugenzura indwara yitwa insuline resistance . Muri make, insuline resistance ni igihe umubiri wawe ukora insuline, ariko uturemangingo twawe ntidushobora kuyikoresha neza. Imitsi yacu niho umubiri wacu ukoresha isukari kandi ukayibika. Bityo rero kuyikomeza ni ingenzi cyane mu kugenzura urugero rw'isukari mu maraso.
Nanone, komeza gukora cyane uko bishoboka kose umunsi wose. Kwicara ahantu hamwe igihe kirekire bishobora gutera indwara nyinshi, harimo na diyabete. Niba bishoboka, haguruka buri saha wuzuze icupa ryawe ry'amazi, ugende hirya no hino gato, kandi niba ukeneye kuvugana n'umuntu, jya aho kugira ngo muganire aho kohereza ubutumwa bugufi cyangwa ubutumwa bugufi.
8. Kora: Shyiramo ibiryo biryoshye nk'ibinyasukari mu mirire yawe.
Nubwo hari ukwemera ko "diyabete atari nziza ku kurya ibiryo biryoshye," si byo. Karubohidrati ni ingenzi ku mikorere y'ubwonko bwacu. Ikintu cy'ingenzi ni ukugenzura ingano y'ibyo urya no guhitamo ubwoko bukwiye.
Ubusanzwe, igice gito cya karubohidrati gihagije ku ifunguro rimwe. Nanone, hitamo ibiryo bifite intungamubiri kandi bidatunganyijwe cyane aho guhitamo ibiryo bitunganyijwe nk'umugati wera n'umuceri wera.
| Shyiramo ibi mu mafunguro yawe (amahitamo meza) | Gabanya ibi uko bishoboka kose (amahitamo atari meza) |
|---|---|
| Ifu y'umuceri, amasaka, ingano | Umuceri w'umweru, umugati w'umweru, amakaroni |
| Ibijumba, imyumbati (uko ubyifuza) | Ibiryo bikozwe mu isukari n'ifu (keke, ibisuguti) |
| Amashaza, amashaza, ibishyimbo bibisi, lentile | Ibinyobwa bidasembuye |
| Umugati w'ingano zose | Yawurute n'ibinyobwa by'imbuto biryoshye |
9. Ntugakore: Ntugahebe byose kubera ikosa rito.
Twese tugira ibihe byo gutsindwa mu nzira. Wenda mu gihe cy'umunsi umwe, icyumweru kimwe, cyangwa ukwezi, utakaza ubushobozi bwo kwifata. Ibyo ni ibisanzwe.
Igikuru ni ukudacika intege no gucika intege. Itandukaniro ryonyine riri hagati y'abatsinze n'abananiwe ni ukwihangana. Tangira bundi bushya. Urashobora kubikora!
Ubutumwa bwo kujyana mu rugo
- Kugabanya ibiro ni urugendo rurerure. Itegure mu mutwe.
- Ntugahindure ibintu bikomeye icyarimwe. Tangira ku bintu bito hanyuma ubimenyere buhoro buhoro.
- Ntukabure kurya amafunguro, cyane cyane ifunguro rya mu gitondo, kubera impamvu iyo ari yo yose.
- Kimwe no kugenzura indyo, imyitozo ngororamubiri nayo ni ngombwa.
- Ntukagabanye burundu ibiryo bya karubohidrati. Hitamo ubwoko bukwiye kandi ubirye ku rugero.
- Nukora ikosa mu nzira, ntucike intege wongere ugerageze.
- Buri gihe ganira na muganga wawe kuri ibi byose kandi umushakire ubuyobozi.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.