Ese wigeze ubwirwa na muganga ati "Ufite isukari nyinshi cyane, ugomba kwitondera indyo yawe"? Cyangwa wagiriwe inama yo kubitekerezaho kuko ufite umubyibuho ukabije? Imwe mu mpamvu nyamukuru zitera ibi bibazo ni ikintu cyitwa "kurwanya insuline." Nubwo izina rishobora kumvikana nk'aho riteye ubwoba, ni ikintu gishobora kugenzurwa byoroshye niba ubyumvise neza kandi ugahindura uburyo urya gato. Reka tubiganireho uyu munsi.
Mu magambo make, ubudahangarwa bwa insuline ni iki?
Tekereza ku tunyangingo tw’umubiri wacu nk’utuzu duto. Isukari turya, yitwa glucose, yinjira muri utwo tunyangingo kugira ngo iduhe ingufu. Ariko iyi glucose ikeneye urufunguzo rwihariye kugira ngo ikingure urugi rwo kwinjira mu tunyangingo. Urwo rufunguzo ni imisemburo ya insuline . Iyi ikorwa n'urugingo rwitwa pancreas yacu.
Rero, kudakora neza kwa insuline bivuze ko urufunguzo (insuline) rudakora neza. Ni nk'aho imyobo y'inzugi z'uturemangingo ifunze. Bityo isukari ntishobora kwinjira mu turemangingo, kandi ikongera ikarunda mu maraso. Iyo isukari mu maraso ikomeje kuba nyinshi gutya, ishobora kuvamo Diyabete yo mu bwoko bwa 2 cyangwa Prediabete.
Wibuke ko ibyago byo kugira ubudahangarwa bwa insuline byiyongera cyane uko ibiro by'umubiri byiyongera. Kubwibyo, igisubizo cyiza ku muntu ufite umubyibuho ukabije ni ukugabanya ibiro mu buryo bwiza .
None se ni ibihe biribwa byiza twagombye kurya?
Noneho reka turebe icyo tugomba kongera mu mirire yacu kugira ngo tugenzure iki kibazo. Ntabwo bigoye cyane.
| Ubwoko bw'ibiribwa | Ugomba kurya iki kandi kuki? |
|---|---|
| Imboga | Kurya imboga mbisi nyinshi (epinari, kale, epinari). Bifite karori nke na karubohidrati, kandi bifite intungamubiri nyinshi. Kurya imboga zifite ibishyimbo nk'ibirayi, ibijumba, n'imyumbati ku rugero. |
| Imbuto | Imbuto nshya ni nziza cyane. Irinde imbuto zo mu macupa zikozwe mu isukari. Iyo wifuza ibintu biryoshye, jya urya imbuto. Ariko ibuka ko imbuto nazo ari isukari. |
| Ibyokurya bikungahaye kuri fibre | Ibi bifasha cyane mu kugenzura urugero rw'isukari mu maraso. Shyiramo ibintu nk'amashu, sayiri, ibishyimbo, intete, ibishyimbo n'ibishyimbo mu mirire yawe. |
| Karubohidrati nziza | Hitamo ibinyampeke byuzuye aho gukoresha umugati na makaroni ikozwe mu ifu y'umugati. Urugero, niba urya umuceri w'umukara urimo ibinyampeke aho kurya umuceri wera, umugati ukozwe mu ifu ya atta ni wo mwiza kurushaho. |
| Poroteyine idasize amavuta | Gabanya inyama zirimo ibinure (inyama z'inka, ingurube) kandi urye ibintu byinshi nk'inkoko idafite uruhu, amafi (salmon, tuna, sardine), umweru w'igi, ubunyobwa n'inkeri. |
| Ibinure byiza | Aho gukoresha amavuta y'inyamaswa, amavuta y'inka, na margarine, koresha amavuta y'ibimera nk'amavuta ya elayo, amavuta y'ibihwagari, n'amavuta ya sesame. Ibintu nka avoka n'ubunyobwa nabyo ni byiza. |
| Ibiryo by'amata bifite ibinure bike | Amata afite ibinure bike na yawurute isanzwe itarimo ibinure ni uburyo bwiza bwo kubona kalisiyumu na poroteyine. |
Ni ibihe biribwa tugomba kugenzura cyangwa kureka kurya?
Nubwo ari ngombwa kurya ibiryo byiza, ni ngombwa kandi kwirinda ibiryo bimwe na bimwe bishobora kongera ubudahangarwa bwa insuline.
| Ubwoko bw'ibiryo byo guhagarika | Ingero n'impamvu |
|---|---|
| Ibiribwa Bitunganyijwe | Ibiryo biza mu macupa, mu dusanduku no mu dupaki. Ibi biribwa hafi ya byose biba birimo isukari, umunyu n'amavuta atari meza. Urugero, harimo sosiso, inyama z'amagufwa, na noodles. |
| Ibinyobwa birimo isukari | Soda, ibinyobwa biryoshye, icyayi gikonje, n'ibinyobwa byitwa vitamine amazi. Ibi bitera kwiyongera ibiro bitari ngombwa. |
| Karubohidrati Zitunganyijwe | Ibintu nk'umugati wera, keke, ibisuguti, amafunguro ya keke, n'imizingo ikozwe mu ifu y'umugati. Ibi bintu byongera isukari mu maraso vuba cyane. |
| Ibinure bitari byiza (ibinure byuzuye n'ibikomoka kuri Trans) | Irinde ibiryo bikaranze cyane (ibirayi by'amafiriti, amacupa), foromaje irimo ibinure byinshi, amavuta, no gukoresha amavuta ya kokonati cyane. |
| Inzoga | Kunywa inzoga nyinshi, cyane cyane mu gihe kirekire, byongera ibyago byo kurwara insuline idakora neza ndetse na diyabete. |
Ni gute wakora indyo yuzuye?
Bishobora gusa nkaho iri hinduka rizagorana gukora mu ijoro rimwe. Nibyo koko. Ariko izi nama nto zizagufasha.
Si byose icyarimwe, banza ubimenyere buhoro buhoro.
Ntugatekereze ko uzahagarika byose kuva uyu munsi. Ntabwo bizagenda neza. Tangira uhindura ibintu bito. Wenda niba unywa ibikombe 5 by'icyayi gifite isukari ku munsi, gabanya kugeza kuri 3. Igire akamenyero ko kunywa icupa ry'amazi aho kunywa icupa ry'ikinyobwa gifite isukari. Tangira utuntu duto nk'utwo kandi ubigire akamenyero gahoraho.
Bikore bikubereye.
Nta ndyo ikwiriye abantu bose. Ugomba guhindura indyo yawe ukurikije imibereho yawe n'ibyo ukunda. Uburyo bwiza bwo kubikora ni ukuganira na muganga wawe . Azaguha inama zihariye bitewe n'uko ubuzima bwawe buhagaze.
Ntukabure kurya.
Ntugatekereze ko "gusiba kurya bizagufasha kugabanya ibiro kuko urya karori nke." Kubikora bizatuma urugero rwa insuline n'isukari bizamuka cyane. Ibi bishobora gutuma ibinure byo mu nda byiyongera, ibyo bikaba byangiza cyane ubudahangarwa bwa insuline.
Tekereza ku ngano ya kalori n'ubwiza bwayo
Kimwe n'ingano ya karori urya ku munsi, ni ubwoko bw'ibiribwa uryamo izo karori. Ushobora kubona karori zingana n'izo urya mu isahani y'umuceri wera nk'uko ushobora kubona mu ifunguro ryuzuyemo intungamubiri rigizwe n'imboga, amafi n'umuceri utukura. Bityo rero tekereza ku bwiza .
Ubutumwa bwo kujyana mu rugo
- Kudakora insuline ni ikibazo kivuka mbere yo kurwara diyabete. Ariko ntugahangayike, gishobora kwitabwaho neza iyo ugize indyo ikwiye kandi ugahindura imibereho yawe .
- Niba ibiro byawe biri hejuru y’ibisanzwe, kugabanya ibiro ni cyo kintu cy’ingenzi ushobora gukora.
- Aho gukoresha ibiryo byatunganyijwe, ibiryo birimo isukari, n'ibiryo birimo ibinure byinshi, ongeramo ibiryo karemano nk'imboga , imbuto, ibinyampeke byuzuye, n'inyama zitarimo ibinure byinshi ku isahani yawe.
- Niba ufite ikibazo icyo ari cyo cyose kuri iyi ndyo, ntugafate ibyemezo wenyine, ahubwo vugana na muganga wawe maze akugire inama nziza.
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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.