Nigute wagenzura isukari mu maraso yawe? (Nigute wagabanya isukari mu maraso)

Igikoresho cy'ingenzi gituma umubiri wacu ubona ingufu ni isukari yo mu maraso, cyangwa isukari nk'uko tubyita. Ariko, iyo iyi sukari ikomeje kuba nyinshi igihe kirekire, ishobora guteza ibibazo bikomeye by'ubuzima nka diyabete . Kubwibyo, ni ingenzi cyane ku barwayi ba diyabete gusa, ahubwo no ku muntu wese ushaka gukomeza kugira ubuzima bwiza, kumenya uburyo bwo kugenzura urugero rw'isukari mu maraso. Ku bw'amahirwe, dushobora kugenzura iyi ndwara dukoresheje ibintu byoroshye nko gukora imyitozo ngororamubiri, gufata indyo ikwiye, no gufata imiti nk'uko muganga yabidutegetse mu gihe bibaye ngombwa.

Duhitemo karubohidrati nziza (Karubohidrati Ikomeye)

Hari ubwoko bwinshi bwa karubohidrati, cyangwa ibyo twita ' ibinyampeke '. Ubwoko bumwe ni karubohidrati zoroshye . Izi zigogorwa vuba cyane zigahinduka isukari, yongerwa mu maraso. Tekereza, ibi ni byo bibaho iyo unyoye ikinyobwa cyiza cyangwa uriye ibiryo byiza. Igipimo cy'isukari mu maraso kiriyongera mu buryo butunguranye.

Ubundi bwoko ni karubohidrati zigoye . Izi zirimo sitashi na fibre. Kubera ko bifata igihe kirekire kugira ngo zigogorwe, isukari irekurwa mu maraso buhoro buhoro. Ibi bivuze ko isukari mu maraso idahita yiyongera nyuma yo kurya ibyo biribwa. Birimo kandi vitamine n'imyunyu ngugu myinshi.

Ni byiza guhitamo ibiryo bikungahaye kuri karubohidrati zigoye. Dore ingero zimwe na zimwe:

• Ibinyampeke (urugero: ubunyobwa, ibishyimbo bibisi)
• Imbuto (nk'imbuto yose)
• Imboga zifite ibijumba nk'ibijumba
• Ibyokurya byuzuye nk'umuceri w'umukara n'umugati w'ingano zose

Kurya ibiryo bikungahaye kuri fibre.

Fibre nayo ni ubwoko bwa karubohidrati igoye. Ariko umwihariko ni uko umubiri wacu udashobora kuyisya ngo uyihindure isukari. Kubwibyo, kurya ibiryo bikungahaye kuri fibre ntibikongera urugero rw'isukari mu maraso. Byongeye kandi, fibre ifite izindi nyungu nyinshi. Yoroshya igogora , ikagenzura kurya bitari ngombwa bigatuma wumva uhaze, kandi ikarinda indwara z'umutima na kanseri y'amara.

Hari ubwoko bubiri bw'ingenzi bwa fibre: fibre ishongesha n'ifibre idashobora gushongesha. Muri ubwo bwoko, fibre ishongesha ifasha cyane mu kugenzura isukari mu maraso.

Ni ibihe biribwa bifite igipimo cyo hasi cya glycemic?

Igipimo cya glycemic ( GI) ni igipimo cy'uburyo isukari mu maraso yacu yiyongera vuba nyuma yo kurya ibiryo runaka. Isukari y'umwimerere ifite agaciro ka GI ka 100.

• Ibiribwa bifite GI ya 55 cyangwa munsi yayo ni indyo yuzuye igabanya isukari mu maraso buhoro buhoro.
• Ibiribwa bifite agaciro ka GI kari hejuru ya 55 ni ibiryo byongera isukari mu maraso vuba.

Kubwibyo, kongeramo ibiryo byinshi bifite GI nkeya mu ndyo yawe bishobora gufasha mu kugenzura urugero rw'isukari mu maraso. Urugero, umugati w'ifu ugizwe n'ibiribwa byinshi ufite GI nkeya ugereranyije n'umugati wera.

Akamaro ko gukomeza gukora siporo umunsi wose

Gukora imyitozo ngororamubiri, cyangwa kwimura umubiri wawe, ni bumwe mu buryo bwiza bwo kugenzura isukari mu maraso. Iyo dukora siporo, imibiri yacu itwika isukari ibitse mu mitsi yacu no mu mwijima kugira ngo itange ingufu. Iyo izi sukari zibitswe zimaze, umubiri utangira gukoresha isukari iri mu maraso yacu. Muri make, uko ukora siporo nyinshi, ni ko isukari mu maraso yawe igabanuka.

Ariko, niba urwaye diyabete, ni ngombwa kugenzura urugero rw'isukari mu maraso yawe mbere, mu gihe cy'imyitozo ngororamubiri, na nyuma yayo kugira ngo umenye neza ko iri mu rugero rwiza.Niba ugaragaje ibimenyetso by'isukari nke mu maraso (hypoglycemia), nko kuzungera no gucika intege, ugomba kureka gukora imyitozo ngororamubiri.

Muri rusange ni byiza gukora imyitozo ngororamubiri nibura iminota 150 buri cyumweru, nko kugenda n'amaguru cyangwa koga. Ushobora kandi gushyiramo imyitozo ngororamubiri mito mu bikorwa byawe bya buri munsi:

• Koresha ingazi aho gukoresha ascenseur.
• Mu gihe ugiye mu iduka, genda ku igare cyangwa ugende n'amaguru aho gutwara imodoka.
• Tembera ureba televiziyo.

Ibyiza byinshi byo gutembera gato nyuma yo kurya

Ubusanzwe, igipimo cy'isukari mu maraso kizamuka hagati y'iminota 30 na 90 nyuma yo kurya. Bumwe mu buryo bwiza kandi bwemejwe bwo kubigenzura ni ugukora urugendo rugufi nyuma yo kurya. Ubushakashatsi buherutse gukorwa bwagaragaje ko no gukora urugendo rugufi rw'iminota 3 nyuma yo kurya bishobora kubuza isukari kwiyongera mu maraso. Byaremejwe ko kugenda n'amaguru mu minota 10 ari byiza kurushaho. Kubera ko icyo gihe umubiri wacu urushaho kumva imisemburo ya insuline . Insulini niyo ijyana isukari mu maraso mu turemangingo ikayihinduramo ingufu.

Ibuka rero ko aho kwicara kuri sofa ukareba televiziyo nyuma yo kurya, no gutembera gato mu busitani ni ishoramari rikomeye mu buzima bwawe.

Ntiwibagirwe kunywa amazi ahagije.

Iyo utanyoye amazi ahagije, umubiri wawe ushobora kubura amazi . Ibi bivuze ko urugero rw'amazi mu mubiri wawe rugabanuka. Ibi bigabanya ingano y'amazi mu maraso yawe kandi byongera urugero rw'isukari. Ibi bituma urugero rw'isukari mu maraso yawe rwiyongera.

Iyo umuntu urwaye diyabete yumva afite inyota cyane, bishobora kuba ikimenyetso cy'uko isukari mu maraso ye iri hejuru cyane. Nubwo nta mazi agenwe yo kunywa ku munsi, ni byiza ko umuntu mukuru muzima anywa nibura ibirahuri 4-6 by'amazi ku munsi. Nywa byinshi mu minsi ishyushye no mu gihe cy'imyitozo ngororamubiri. Niba utanyoye amazi ahagije, inkari zawe zishobora guhinduka umuhondo wijimye.

Kugabanya ibiro bifasha mu kugenzura urugero rw'isukari

Niba ufite umubyibuho ukabije, kugabanya ibiro bike bishobora kugufasha kugabanya ibyago byo kurwara izindi ndwara nyinshi, harimo n'indwara z'umutima. Nanone, no kugabanya ibiro bike bishobora gufasha mu kugenzura isukari mu maraso. Iyo ugabanyije ibiro, umubiri wawe ushobora gukoresha imisemburo ya insuline neza. Ibi bigabanya urugero rw'isukari mu maraso yawe.

Niba ufata imiti ya Diyabete yo mu bwoko bwa 2, kugabanya ibiro bishobora kugufasha kugabanya urugero rw'imiti yawe, cyangwa se ukayihagarika. Kugabanya ibiro bike nka 5% by'ibiro by'umubiri wawe bishobora kugira ingaruka zikomeye mu kugenzura isukari mu maraso yawe. Vugana na muganga wawe kugira ngo agufashe gushyiraho intego y'ibiro n'ifunguro rikubereye.

Gusinzira nabyo ni ingenzi cyane mu kugabanya isukari!

Niba ufite ikibazo cyo gusinzira, ubushakashatsi bwagaragaje ko gusinzira bihagije bishobora gufasha mu kugenzura isukari mu maraso. Ibintu byoroshye nko kwirinda gukoresha ibikoresho by'ikoranabuhanga nka telefoni na tableti mbere yo kuryama no kugumana icyumba cyawe kijimye bishobora kugufasha gusinzira neza nijoro. Niba ibi bidafashije, reba muganga wawe. Ashobora kureba niba ufite ikibazo giterwa no gusinzira no kukugira inama yo kwivuza.

Fata umuti wanditswe na muganga wawe ku gihe.

Niba ufata umuti uwo ari wo wose wa diyabete, intego ya gahunda yo kuvura ya muganga wawe ni ugutuma igipimo cy'isukari mu maraso yawe kiguma ku rugero rwiza (kitarenze cyane cyangwa kiri hasi cyane). Kugira ngo ugere kuri iyo ntego, ugomba gufata imiti yawe neza uko byategetswe, buri gihe . Ubushakashatsi bwerekana ko no kubura dose imwe ya insuline bigabanya cyane igihe isukari mu maraso yawe iguma ku rugero rwiza. Niba ubura dose, vugana na muganga wawe.

Reka dusuzume urugero rw'isukari mu maraso yacu buri gihe.

Niba urwaye diyabete, ni ingenzi cyane kugenzura igipimo cy'isukari mu maraso yawe buri gihe. Kubika neza igipimo cy'isukari mu maraso yawe muri ubu buryo bishobora gufasha muganga wawe kumenya niba gahunda yawe yo kuvura ikora cyangwa niba hari impinduka zigomba gukorwa. Cyane cyane niba urwaye diyabete yo mu bwoko bwa 1, uzakenera gusuzuma isukari mu maraso yawe inshuro nyinshi mu munsi, cyane cyane mbere yo kurya, igihe ukora imyitozo ngororamubiri, no mu gihe cyo kuryama.

Uretse uburyo bwo gutobora urutoki, bukubiyemo gufata igitonyanga cy'amaraso no kugisuzuma ukoresheje icyuma gipima, hari kandi ibikoresho byitwa Continuous Glucose Monitors (CGMs), byambarwa ku mubiri. Ibi bipima kandi bikandika urugero rw'isukari mu maraso buri minota mike.

Ese ibikomoka ku bimera bivugwa ko bigabanya isukari ni ukuri?

Hari inyongeramusaruro zitandukanye n'ibikomoka ku bimera karemano ku isoko bivuga ko bigabanya isukari. Reka turebe bimwe mu bintu bya siyansi kuri ibi.

• Sinamoni: Ubushakashatsi bwagaragaje ko sinamoni ishobora kugabanya urugero rw'isukari mu maraso, cyane cyane isukari isanzwe.
• Vinegere y'ibitoki by'amapera:Hari ibimenyetso bigaragaza ko kunywa ibi nyuma yo kurya bishobora gufasha mu gukumira ukwiyongera gutunguranye kw'isukari mu maraso. Ariko, abantu barwaye impyiko ntibagomba kubikoresha.
• Imbuto za Fenugreek: Hari ibimenyetso bigaragaza ko imbuto za Fenugreek zifite ubushobozi bwo kugabanya isukari mu maraso.
• Magnesiyumu, Ginseng, Berberine, Probiotics: Ibi nabyo birimo gukorwaho ubushakashatsi, ariko ibisubizo biravuguruzanya. Hakenewe ubundi bushakashatsi.

Wakora iki niba isukari mu maraso yiyongereye mu buryo butunguranye?

Iyo igipimo cy'isukari mu maraso yawe kibaye kinini cyane, tucyita hyperglycemia . Nubwo utababara cyane, niba igipimo cy'isukari kiri hejuru, dore bimwe mu bintu ushobora gukora:

• Irinde ibiryo n'ibinyobwa birimo isukari na karubohidrati.
• Nywa ibinyobwa byinshi bidafite isukari, cyane cyane amazi.
• Niba bishoboka, kora imyitozo ngororamubiri.

Ariko, hyperglycemia ishobora gushyira ubuzima mu kaga iyo itavuwe. Ni ikibazo cyihutirwa cy’ubuvuzi. Niba urwaye diyabete kandi ufite kimwe cyangwa byinshi muri ibi bikurikira, jya kwa muganga wita ku barwayi b’inkeragutabara (ETU) vuba.

Mu bitaro, abaganga bazagukorera inshinge za insuline, amazi yo mu mitsi, n'ibinyabutabire bikenewe.

Diyabete, isukari mu maraso, isukari mu maraso, diyabete, kugenzura isukari, ibiryo bigabanya isukari