Niba urwaye diyabete, uko urushaho kuyimenya ni ko bigenda neza. Birashoboka ko usanzwe uzi ko ugomba kugenzura urugero rw'isukari mu maraso yawe na A1c. Ariko gukurikirana ibindi bintu bijyanye n'ubuzima bwawe, nko kurya, imyitozo ngororamubiri, ibiro, n'umuvuduko w'umutima, bishobora kugufasha kugabanya ibyago byo kurwara indwara nk'iz'umutima zishobora guterwa na diyabete. Ibi ni ingenzi cyane kuko diyabete yongera ibyago byo kurwara indwara z'umutima.
Ni ubuhe buryo bwiza bwo kwandika inyandiko?
Muri iyi minsi, hari porogaramu cyangwa igikoresho cyabigenewe kuri buri kintu cyose. Ariko abahanga bavuga ko ikaye n'ikaramu byoroshye bihagije. Rero niba ukoresha ibyuma bikurikirana imyitozo ngororamubiri, porogaramu za telefoni, cyangwa ibindi bikoresho by'ikoranabuhanga ni wowe bireba. Ariko uburyo ubwo aribwo bwose uhisemo, tekereza ku byo utekereza.
Akamaro ko gukora imyitozo ngororamubiri no kwandika inyandiko
Niba urwaye diyabete, gukora imyitozo ngororamubiri ni ingenzi. Bituma umutima wawe uhora umeze neza kandi bigafasha umubiri wawe gukoresha isukari neza. Ibi bigabanya ibyago byo kurwara zimwe mu ngorane ziterwa na diyabete. Ni byiza cyane iyo ushobora gukora imyitozo ngororamubiri nibura iminota 30 ku munsi, iminsi myinshi mu cyumweru.
Hari amasaha atandukanye na porogaramu za telefoni zipima uburyo ukora cyane ku manywa. Uretse gukurikirana imyitozo ngororamubiri yawe, inyinshi muri zo zibara intambwe zawe cyangwa intambwe zose ukora umunsi wose.
Nta gisubizo cya burundu cy’uko ubwo bwoko bw’ibikoresho by’ikoranabuhanga butuma ukora imyitozo ngororamubiri cyane cyangwa ntibigutere imbaraga. Ariko abahanga bavuga ko hari izindi mpamvu zo gukurikirana imyitozo ngororamubiri yawe.
Tekereza uko wumva umeze mu gihe cy'imyitozo ngororamubiri na nyuma yayo, n'uburyo ushobora gukurikirana urugero rw'isukari mu maraso yawe (urugero, ibimenyetso by'isukari nke mu maraso, nko kujijinganya cyangwa kutabona neza). Abantu barwaye diyabete bakira imyitozo ngororamubiri mu buryo butandukanye. Ubwoko butandukanye bw'imyitozo ngororamubiri nabwo bushobora gutandukana. Kubika inyandiko y'ibikorwa byawe byo gukora imyitozo ngororamubiri bishobora kugufasha gukorana na muganga wawe kugira ngo uhindure imiti yawe n'imirire yawe mu buryo bwizewe, kandi bigufashe gucunga urugero rw'isukari mu maraso yawe .
Ese natwe twagombye kwitondera ibyo turya n'ibyo tunywa?
Niba ufata insuline, muganga wawe ashobora kuba yarakubwiye ku bijyanye no kubara ingano ya karubohidrati urya. Ibi ni ingenzi kugira ngo umenye neza ko ubona ingano ikwiye ya insuline. Binagufasha gusobanukirwa uburyo ibiryo uhitamo bigira ingaruka ku rugero rw'isukari mu maraso yawe.
Kugira ngo wirinde indwara z'umutima, ni byiza gukurikirana umunyu wa sodium (umunyu), cholesterol, n'ibinure byuzuye na trans.
Ingano ya karubohidrati ukeneye ku munsi iratandukanye bitewe n'umuntu ku wundi, bityo ganira na muganga wawe ku ntego zawe. Muri rusange, abantu bakuru ntibagomba kurya miligarama zirenga 1.500 za sodium ku munsi. Kugabanya ibinure byuzuye na trans bishobora gufasha mu kwirinda korositeroli mbi mu mubiri. Kugira ngo ubigereho, ugomba gusoma ibyapa biri ku biribwa urya hanyuma ugakoresha ubuyobozi bw'ibiribwa (nk'ubu ushobora kubona kwa muganga wawe).
Niba bishoboka, gerageza kwandika "ikaye y'ibiribwa" aho wandika ibyo urya byose buri munsi. Ubushakashatsi buherutse gukorwa bwagaragaje ko abantu bandikaga ikaye y'ibiribwa buri munsi bagabanyije ibiro byinshi kurusha abatabishyizemo. Ibyo ni ingenzi, kuko kugira ibiro byiza atari byiza ku mutima wawe gusa, ahubwo no ku kuvura diyabete.
Witondere kandi uburemere bwawe n'ingano y'ikibuno cyawe.
Kugira umubyibuho ukabije cyangwa umubyibuho ukabije bishobora kongera ibimenyetso bya diyabete no kongera ibyago byo kurwara indwara z'umutima. Ushobora kuba wipimisha buri gihe ugiye kwa muganga. Ariko kandi ni ingirakamaro gukurikirana ibiro byawe mu minsi iri hagati yo kujya kwa muganga. Niba wiyongereye ibiro birenga 2 mu cyumweru, ni cyo gihe cyo kongera gusuzuma ibyo urya n'ingano y'imyitozo ngororamubiri.
Urananiwe guterura ibyuma? Noneho gupima umuzenguruko w'ikibuno cyawe ni ubundi buryo bwiza bwo kumenya niba ibinure byo mu mubiri wawe bishobora guteza akaga ku buzima bwawe.
- Muri rusange, umuzenguruko w'ikibuno cy'umugore muzima ugomba kuba munsi ya santimetero 35 .
- Ku mugabo, igomba kuba munsi ya santimetero 40 .
Vugana na muganga wawe uburyo bwo kugabanya ibiro mu mutekano.
Kugenzura no kwandika urugero rw'isukari mu maraso
Niba uri umuntu ukoresha insuline, ugomba kugenzura urugero rw'isukari mu maraso yawe buri gihe. Keretse muganga wawe yabigutegetse ukundi, ibi ni byo bipimo bisanzwe bigomba kugumaho.
| Igihe cyo kugenzura | Igipimo cy'isukari cyiza (mg/dL) |
|---|---|
| Mbere yo kurya | Hagati ya 80 mg/dL na 130 mg/dL |
| Amasaha 2 nyuma yo kurya | Munsi ya 180 mg/dL |
Kugira ngo urebe uburyo imyitozo ngororamubiri igira ingaruka ku gipimo cy'isukari yawe no gukumira ihindagurika ry'isukari rishobora gutera, ni byiza kugenzura igipimo cy'isukari yawe mbere na nyuma yo kuyikora.
Kuki ibi ari ingenzi cyane?
Isukari nyinshi mu maraso uko igihe kigenda gihita ishobora gutera kubyimba, kwiyongera ibiro, no kwiyongera k'umusemburo wa cholesterol na triglyceride. Ibi byose bishobora kwangiza umutima wawe. Ni byiza gukurikirana ibisubizo byawe nyuma yo gupimwa. Hari abapima isukari bazandika urugero rwawe. Ariko ushobora kandi gukoresha ikaye cyangwa porogaramu ya terefone kugira ngo wandike ibyo wasomye. Zana aya makuru kwa muganga wawe ubutaha uzamubona. Bizamufasha gusuzuma uburyo uvura diyabete yawe.
Ni gute wapima umuvuduko w'umutima uruhuka?
Gukurikirana umuvuduko w'umutima wawe uruhuka (RHR) biroroshye cyane. Ushobora kubikora buri munsi cyangwa buri cyumweru.
1. Ukoresheje intoki zawe ebyiri, shaka aho umutima wawe utera imbere mu kuboko kwawe.
2. Bara inshuro umuvuduko w'amaraso utera mu masegonda 15.
3. Gabanya uwo mubare na 4. Hanyuma uzabona agaciro ka RHR.
Igipimo cy'umutima cyo kuruhuka neza kigomba kuba hagati ya 60 na 100 ku munota . (Ariko wibuke ko stress, imiti imwe n'imwe, ndetse n'urugero rw'imisemburo bishobora kugira ingaruka kuri ibi.) Kugira RHR nziza bifitanye isano no kugabanya ibyago byo kurwara indwara z'umutima no gupfa imburagihe.
Ubutumwa bwo kujyana mu rugo
- Niba urwaye diyabete, kugenzura urugero rw'isukari mu maraso yawe n'ibindi bintu byinshi ni ingenzi cyane ku buzima bw'umutima.
- Andika imyitozo ngororamubiri yawe, ibyo urya (cyane cyane isukari, umunyu, cholesterol), ibiro by'umubiri, n'umuvuduko w'umutima wawe mu gihe cyo kuruhuka mu gitabo cyangwa porogaramu yoroshye.
- Izi nyandiko zizagufasha gusobanukirwa uburyo umubiri wawe witwara mu bintu bitandukanye.
- Uzazane izi nyandiko igihe uzaba ugiye kwa muganga. Zizafasha cyane muganga wawe mu gucunga neza diyabete yawe n'ubuzima bw'umutima.
- Niba ufite gushidikanya ku kintu runaka cyangwa ubonye impinduka mu buzima bwawe, buri gihe vugana na muganga wawe.
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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.