Ese dushobora kwirinda ingorane zikomeye ziterwa na diyabete? (Ingaruka za Diyabete) - Dore uburyo 9 bworoshye!

Ese urwaye diyabete? Noneho ushobora kuba uzi imbogamizi zo kubaho nayo. Ufata imiti yawe ku gihe buri munsi, kandi ugenzura indyo yawe ku rugero runini, ariko hari ubwoba buto mu mutwe wawe, "Ese ibi bizatera izindi ndwara?" Cyane cyane ubwoba bw'ikintu kizaba ku mutima wawe, imitsi, amaso, n'impyiko. Diyabete ni nk'umwanzi utagira icyo avuga, kandi iyo tutayigenzura neza, ishobora kwangiza ingingo z'ingenzi z'umubiri wacu uko igihe kigenda gihita. Ariko inkuru nziza ni uko iyo ucunze diyabete yawe neza, ushobora kwirinda byinshi muri ibyo bibazo no kubaho ubuzima bwiza kandi bwishimye. Reka tuganire uyu munsi ku buryo wabikora neza.

1. Kugabanya ibiro byiyongereye - iyi ni intambwe ikomeye!

Muri make, ibiro byinshi ku mubiri wawe, cyane cyane hafi y'inda yawe, bibuza insuline gukora neza. Ibi byitwa insuline resistance. Iyo utangiye kugabanya ibiro, uturemangingo tw'umubiri wawe tuba twinshi cyane kuri insuline. Ibi bituma umubiri wawe ugenzura isukari mu maraso yawe byoroha.

Tekereza ukuntu byaba byiza ku isukari yo mu maraso yawe, umuvuduko w'amaraso, na cholesterol uramutse ugabanyije ibiro 5 gusa. Ntabwo ari ngombwa kubikora wenyine. Vugana na muganga wawe . Arashobora kukwerekeza ku muganga w'imirire cyangwa umutoza w'imyitozo ngororamubiri. Muri kumwe, mushobora gukora gahunda ikubereye kandi yoroshye gukurikiza.

2. Reba kandi wandike urugero rw'isukari mu maraso yawe buri gihe.

Ibi ni ngombwa. Genzura urugero rw'isukari mu maraso yawe nibura kabiri ku munsi. Muganga wawe yaguhaye urugero rw'isukari. Urugero, hagati ya 80-130 mg/dL mbere yo kurya na munsi ya 180 mg/dL amasaha abiri nyuma yo kurya.

3. Ntugasimbuke ikizamini cya A1c

Igipimo cy'isukari mu maraso usuzuma mu rugo buri munsi kikwereka gusa ibiri kuba muri icyo gihe. Ariko ikizamini cya HbA1c (A1c) ni nk'ikarita igaragaza uburyo isukari yawe isanzwe mu mezi 2-3 ashize . Ibi nibyo muganga wawe akoresha kugira ngo amenye uburyo uvura diyabete yawe.

Abantu benshi barwaye Diyabete yo mu bwoko bwa 2 bagamije kugira A1c ya 7% cyangwa munsi yayo.Iyi ntego ishobora gutandukana bitewe n'uburwayi bwawe. Menya neza ko ubaza muganga wawe inshuro ugomba gupimwa A1c.

4. Twitondera ibiryo bya karubohidrati turya

Karubohidrati ni intungamubiri nyamukuru iha umubiri wacu imbaraga. Ariko umuntu urwaye diyabete ntashobora kurya ibi nta kubyigenzura. Kubera ko karubohidrati zigogorwa vuba kandi zikongera isukari mu maraso.

Umuceri, umugati, ibirayi, amakaroni, ibirayi, ibijumba, ndetse n'imbuto n'imboga zimwe na zimwe, birimo karubohidrati. Ntabwo ugomba kureka kurya ibi byose. Icyo ugomba gukora ni ugucunga ingano y'ibyo urya n'inshuro ubirya ku munsi . Ni byiza cyane guhitamo karubohidrati zikungahaye kuri fibre.

• Imboga z'icyatsi (epinari, kale, epinari)
• Ibinyamisogwe nk'ibishyimbo, ubunyobwa, amashaza n'inkeri
• Ibinyampeke byuzuye (umuceri w'umukara, buckwheat, ingano)
• Imbuto (rya mu rugero)

Ibi birekura isukari mu maraso buhoro buhoro, bityo bigategeka ukwiyongera gutunguranye kw'isukari mu maraso.

5. Itondere umuvuduko w'amaraso yawe, cholesterol, na triglycerides!

Diyabete n'indwara z'umutima ni nk'inshuti magara. Umuntu urwaye diyabete aba afite ibyago byinshi byo kurwara indwara y'umutima cyangwa indwara yo gucika imitsi kurusha abandi. Kubwibyo, ni ngombwa kwita kuri ibi bintu ndetse no kugenzura isukari mu maraso.

Kugira ngo ugenzure urugero rw'ibi bipimo, ni ngombwa cyane gufata imiti wahawe na muganga neza kandi ku gihe.

6. Imyitozo ngororamubiri ijye iba igice cy'ubuzima bwawe.

Ku bijyanye no gukora siporo, ntabwo ari ngombwa kujya muri siporo. Gukora siporo iringaniye ituma ubira ibyuya iminota 30 ku munsi, nibura iminsi 5 mu cyumweru, birahagije. Iyi siporo yitwa siporo ya aerobic .

• Kugenda n'amaguru vuba
• Kugendera ku igare
• Koga
• Imbyino
• Gukora imirimo yo mu rugo n'imbaraga nkeya

Niba umaze igihe utarakora siporo, tangira gato. Niba bigoye gukora iminota 30 ku munsi, gabanya. Tembera iminota 10 mu gitondo, iminota 10 saa sita, n'iminota 10 nimugoroba. Kugenda n'amaguru gato nyuma yo kurya bishobora gufasha cyane mu kugenzura isukari mu maraso.

7. Ntugasimbuke gusinzira.

Hari isano ikomeye hagati yo gusinzira na diyabete. Mu minsi tudasinzira bihagije, twumva dushonje gusa, cyane cyane iyo dushaka kurya ibiryo biryoshye kandi birimo amavuta. Ibi bituma umuntu wiyongera ibiro kandi isukari mu maraso ikagira ingaruka mbi. Iyo umuntu urwaye diyabete asinziriye amasaha 7-8 ku munsi , bizamufasha kugenzura imyitwarire ye yo kurya no kugumana isukari mu maraso ye ihamye.

8. Gucunga imihangayiko

Stress ni undi mwanzi wa diyabete. Iyo dufite stress, imibiri yacu irekura imisemburo nka cortisol. Iyi misemburo yongera urugero rw'isukari mu maraso. Kubwibyo, ni ngombwa cyane gushaka uburyo bwo kugumisha mu mutwe utuje.

• Gira ituze kandi ucecetse mu gihe cy'iminota 15 ku munsi.
• Tekereza.
• Kora yoga.
• Umva indirimbo ukunda, soma igitabo, cyangwa uganire n'inshuti.

9. Ntucikwe n'ibizamini by'ubuvuzi n'amavuriro

Nubwo nta kibazo ufite, jya kwisuzumisha byibuze rimwe mu mwaka . Ibi ni ingenzi kugira ngo umenye ingorane zishobora guterwa na diyabete hakiri kare. Menya neza ko ukora ibi bikurikira mu gihe cyo kwisuzumisha buri mwaka:

• Isuzuma ry'amaso rirambuye: Gusuzuma ubwandu bw'amaso buterwa na diyabete (diabete retinopathy) hakiri kare.
• Gupima umuvuduko w'amaraso.
• Isuzuma ry'ibirenge:Diyabete ishobora kwangiza imitsi n'imitsi y'amaraso mu birenge byawe. Rero, hamagara muganga wawe arebe niba hari ibikomere, uduheri cyangwa ibinure.
• Ibizamini by'imikorere y'impyiko: Ibizamini by'inkari n'amaraso kugira ngo harebwe niba impyiko zangiritse.
• Gusuzuma indwara z'imitsi n'umutima.

Ibi byose ntabwo ari ukugira ngo bigutere ubwoba. Iyo ibi bintu bibonetse hakiri kare, bishobora kuvurwa no kwirindwa ko bitakomeza kuba indwara zikomeye cyane.