Ese wowe cyangwa umuntu wawe wa hafi waba uherutse gufatwa n'indwara ya diyabete? Muganga wawe ashobora kuba yarakugiriye inama yo kugabanya ibiro no guhindura imibereho yawe kugira ngo bigufashe kugenzura urugero rw'isukari mu maraso. Ntabwo byoroshye nkuko wabitekereza. Si ikintu ushobora gukora ukoresheje indyo isanzwe y'ibyumweru bike. Ariko ubushakashatsi bwagaragaje ko guhuza imyitozo ngororamubiri, kugenzura ifunguro, n'indyo yuzuye bishobora kugufasha kugera ku ntego zawe no kugabanya ibiro. Reka turebere hamwe bimwe mu bintu ugomba gukora n'ibyo udakwiye gukora kugira ngo bigufashe gutangira uru rugendo.
Hitamo uburyo bwo kurya bukunogeye kandi ushobora gukomeza.
Niba urwaye Diyabete yo mu bwoko bwa 2, ugomba kwita cyane ku bijyanye no kudakora insuline. Muri make, iki ni cyo gihe umubiri wacu udashobora gukoresha neza imisemburo ya insuline, ikenewe kugira ngo isukari iri mu maraso yacu ikoreshwe mu gutera imbaraga.
Nk’uko abahanga mu by’ubuvuzi babivuga, ni ngombwa kugabanya hagati ya 5% na 10% by’ibiro byose by’umubiri wawe. Bagira bati: “Iyo ugabanyije ibiro, ubushobozi bwawe bwo kudakora insuline bushobora kugabanuka. Ibi bishobora gufasha kunoza, ndetse wenda no gusubiza inyuma diyabete yo mu bwoko bwa 2.”
Ariko kugira ngo ugabanye ibiro kandi ubireke, ugomba gushaka gahunda yo kurya ikubereye.
"Indyo nziza ni iyo ushobora gukurikiza."
Niba rero urimo gutekereza guhindura indyo ijyanye na diyabete, menya neza ko wita kuri izi ngingo eshatu z'ingenzi:
- Gabanya kurya karubohidrati zoroshye. Izi zigogorwa vuba kandi zigatera kwiyongera kw'isukari mu maraso.
- Gabanya isukari nziza mu mirire yawe. Irinde ibinyobwa birimo isukari, keke, na biscuits uko bishoboka kose.
- Igire akamenyero ko gusoma ibyapa by'ibiribwa uguze mu iduka. Menya ingano y'isukari, karubohidrati na karori birimo.
Ni ngombwa cyane kuvugana na muganga wawe kuri ibi kugira ngo ubone ibisobanuro birambuye kandi ubone inama zijyanye n'imimerere yawe.
Shaka ibisimbura amafunguro meza
Bumwe mu buryo bworoshye bwo kugira ubuzima bwiza ni ugushaka ibindi bisa kandi bifite intungamubiri aho kurya ibiryo ukunda ariko bitari byiza ku mubiri wawe. Urugero, niba urya buri gihe ibinyabutabire byoroshye nk'umugati wera, umuceri wera, na noodles, bishobora gutuma isukari mu maraso yawe yiyongera kandi bikongera ubudahangarwa bwa insuline.
Ahubwo, hindura ukoreshe ibiryo birimo karubohidrati zigoye . Urugero, umugati w’ingano nyinshi cyangwa umugati ukozwe mu ifu y’ifu y’ingano, na noodles zitukura. Ibi birimo fibre nyinshi, intungamubiri na vitamine. Bityo, ni byiza ku mubiri.
Reka turebe uburyo bworoshye bwo gusimbuza ibintu mu buzima bwa buri munsi.
| Irinde ibi | Hitamo ibi |
|---|---|
| Umugati wera n'umuceri wera | Ifu ya Atta/Kurakkan/Umugati w'ingano nyinshi, Umuceri w'amata, Umuceri utukura, Amashu |
| Ibinyobwa birimo isukari n'ibinyobwa by'imbuto | Amazi, amazi ya sinamoni, ibinyobwa by'ibimera nka Belimal/Ranawara (bidafite isukari), amata y'amazi |
| Ibiryo bikaranze (urugero: papadum, ibirayi bikaranze) | Ibiryo bitetse cyangwa bitekeshejwe mu muriro (urugero: ibijumba bitetse, salade y'imboga) |
| Ibintu biryoshye nk'imigati, ibisuguti, tofe | Imbuto nshya (mu rugero), yawurute (isukari nke), imbuto zimwe na zimwe nka cashews, ubunyobwa |
| Inyama zatunganyijwe - sosiso, inyama z'inyama | Amafi mashya, inkoko (idafite uruhu), amagi, ibinyamisogwe nk'ibishyimbo by'inkoko/amashaza/ibishyimbo bya mung |
Uburyo bwo gutegura ibiryo byawe
Uburyo bwiza ku muntu urwaye diyabete ni "Uburyo bwo gushyira ku isahani." Ni ukuvuga kugabanya isahani mo ibice hanyuma ugasangira ibiryo.
Tekereza isahani yawe ari uruziga.
1. Kimwe cya kabiri (1/2) cy'isahani: Uzuzamo imboga zitarimo ibishyimbo. Urugero, ibintu nk'amashu, ibishyimbo, epinari, epinari, concombre, inyanya, na salade. Ibi bifite karori nke kandi bifite intungamubiri nyinshi.
2. Kimwe cya kane cy'isahani:Hitamo ibiryo bikungahaye kuri poroteyine, nk'amafi, inkoko, amagi, lentile, cyangwa ubunyobwa.
3. Ibindi bihe (1/4): Hitamo karubohidrati igoye. Ikintu nk'umuceri utukura, ibirayi bitetse, ibijumba, cyangwa igice cy'imyumbati.
Iyo uteguye amafunguro yawe muri ubu buryo, ubona intungamubiri ukeneye, kandi bifasha cyane mu kugenzura ukwiyongera kw'isukari mu maraso. Wibuke ko kugabanya indyo ntabwo ari ukudafungura, ahubwo ni ukurya ibintu bikwiye, ku rugero rukwiye, kandi mu gihe gikwiye.
Ubutumwa bwo kujyana mu rugo
- Kurwanya diyabete si ikintu cy'igihe gito, ni ubuzima bw'igihe kirekire. Bityo ushobora gukomeza guhitamo indyo yuzuye kandi ishimishije.
- Aho gukoresha karubohidrati zoroshye nk'umugati wera n'umuceri wera, hitamo karubohidrati zikungahaye kuri fibre nk'umuceri w'umukara n'umugati w'ibinyampeke byuzuye.
- Gerageza kuzuza kimwe cya kabiri cy'isahani yawe imboga. Ibi bizagufasha kumva uhaze kandi bigabanye ingano ya karori ufata.
- Mbere yo gutangira ikintu icyo ari cyo cyose, cyane cyane niba urimo guhindura cyane imirire yawe, banza uganire na muganga wawe kugira ngo akugire inama.
- Uretse indyo, gukora imyitozo ngororamubiri ya buri munsi nabyo ni ingenzi mu kugabanya isukari mu maraso. Gerageza kugenda n'amaguru nibura iminota 30 ku munsi.
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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.