Urwaye diyabete? Reka twige ku byiza bitangaje byo kugabanya ibiro!

Ese muganga wawe yakubwiye ko ufite umubyibuho ukabije kandi urwaye Diyabete yo mu bwoko bwa 2? Noneho iyi nkuru ni ingenzi cyane kuri wewe. Ushobora kuba utekereza uti: "Ese kugabanya ibiro bingana gutya bizafasha diyabete koko?" Ntukagire gushidikanya, igisubizo ni "Yego rwose!". Mu kugabanya ibiro bike byiyongereyeho, ushobora kugenzura urugero rw'isukari mu maraso yawe, ukarushaho kugira ubuzima bwiza muri rusange, kandi ugakomeza kugira imbaraga umunsi wose.

Ariko uru rugendo si rwiza gukora wenyine. Ni byiza gukora ibi bintu uhura na muganga wawe cyangwa umukozi ushinzwe ubuzima ukugira inama ku bijyanye na diyabete. Kuko uko ugabanya ibiro, isukari mu maraso yawe, imiti ufata, ndetse wenda n'ingano ya insuline ukoresha bishobora gukenera guhinduka. Kubwibyo, ibyo bigomba kwitabwaho cyane.

Ndetse no kugabanya ibiro bike bifite inyungu nyinshi!

Utekereza ko ugomba kugabanya ibiro byinshi? Oya, oya rwose. Ndetse n'impinduka nto zishobora kugira ingaruka zikomeye ku buzima bwawe. Ubushakashatsi bumwe bwagaragaje ko nubwo umuntu urwaye diyabete yatakaza gato 2% by'uburemere bw'umubiri we wose , uburyo bwo kugenzura isukari mu maraso bwe bwarushijeho kuba bwiza cyane.

Tekereza upima ibiro 80. 5% byabyo ni ibiro 4 gusa. Ibyo ni nk'ibiro by'igihingwa cy'umuceri. Nubwo watakaza urugero ruto, umuvuduko w'amaraso yawe, isukari mu maraso, na cholesterol nziza (HDL Cholesterol) bizazamuka, bigabanya ibyago byo kurwara indwara z'umutima.

Rero, nk'intego ya mbere, gerageza kugabanya 5% by'ibiro byawe kandi ubireke. Iyo utsinze, uzaba ufite imbaraga nyinshi zo gukomeza. Ikintu kimwe cyagaragajwe n'ubushakashatsi bwinshi ni uko impinduka mu mibereho, ni ukuvuga indyo ikwiye n'imyitozo ngororamubiri , ari bwo buryo bwiza kandi bwizewe bwo kurwanya diyabete yo mu bwoko bwa 2.

Umaze kugera ku ntego yawe ya mbere ya 5%, ntugahagararire aho. Komeza. Niba ugamije kugabanya 10% kugeza kuri 15% by'ibiro byose by'umubiri wawe, ushobora kugabanya ibyago byo kurwara indwara z'umutima no kugenzura urugero rw'isukari mu maraso yawe mu gihe kirekire. Uzumva wishimye cyane nugabanya ibiro bingana gutya. Uzagabanya santimetero nke hafi y'ikibuno cyawe, uzagabanukaho ingano y'ipantaro, kandi uzumva woroshye cyane. Izi mpinduka zizaguha imbaraga nyinshi zo kugabanya ibiro byinshi.

Ni gute wakora indyo ikwiriye diyabete?

Mu gihe ugerageza kugabanya ibiro, ni ngombwa kugenzura urugero rw'isukari mu maraso yawe. Ni byiza kutareka ngo urugero rw'isukari mu maraso yawe rwiyongere cyangwa ngo rugabanuke cyane iyo uhinduye indyo yawe.

Muri rusange, ni byiza ku muntu urwaye diyabete kugabanya karori zigera kuri 500 ku munsi. Uku kugabanya karori bigomba guturuka kuri poroteyine, karubohidrati n'ibinure. Dukurikije Minisiteri y'Ubuhinzi ya Leta Zunze Ubumwe za Amerika (USDA), karori umuntu mukuru akeneye buri munsi zigomba gupimwa ku buryo bukurikira:

• Ibikomoka kuri karubohidrati: 45% - 55%
• Ibinure: 25% - 35%
• Kuva kuri poroteyine: 10% - 35%

Muri ibi, karubohidrati zigira ingaruka zikomeye ku rugero rw'isukari mu maraso. Ariko karubohidrati zose si zimwe. Karubohidrati zikungahaye kuri fibre (urugero, ibinyampeke byuzuye, ingano, imboga, imbuto) ni nziza cyane kuruta ibiryo birimo isukari cyangwa ibiryo birimo ibinyampeke (umugati, keke, ibisuguti, ibinyobwa biryoshye). Kuko bidatera isukari kwiyongera mu maraso mu buryo butunguranye ngo bisubire inyuma.

Shyiraho intego za SMART!

Iyo ugerageza kugera ku ntego zikomeye nko kugabanya ibiro cyangwa kugenzura isukari mu maraso yawe, ushobora gucika intege. Igisubizo cyiza ni ukwishyiriraho intego za SMART. SMART isobanura:

• S - By'umwihariko
• M- Bishobora gupimwa
• A - Bishoboka kugerwaho
• R - Bijyanye n'ibyo
• T - Igenwa n'igihe (ifite igihe)

Iyo wishyiriyeho intego muri ubu buryo, inzira yawe iba isobanutse neza kandi ntuyoba.

Urugero, kugira ngo ucunge diyabete, ugomba kugabanya ifunguro ryawe rya buri munsi rya karubohidrati mu mafunguro menshi angana. Bityo ushobora kwishyiriraho intego ya SMART nk'iyi: "Mu byumweru bibiri biri imbere, nzarya ifunguro ririmo garama 45 za karubohidrati mu ifunguro rya mu gitondo buri munsi."

Noneho reba uburyo ibi ari SMART:

• By’umwihariko: Intego ni ifunguro rya mu gitondo.
• Igipimo: garama 45 za karubohidrati, buri munsi.
• Ibishoboka: Ntibigoye gutegura ifunguro rya mu gitondo ukoresheje garama 45 za karubone. Urugero: igikombe 1 cy'ibirayi byatetse (garama 32 za karubone) + 1/2 cy'igitoki gito (garama 13 za karubone), igi 1 ritetse.
• Ibijyanye n'ibi: Kugabanya ibinyasukari bifasha mu kugenzura inzara, bishobora kugufasha kwirinda kurya cyane. Kugira ngo ubone garama 45, ugomba kurya poroteyine n'ibinure hamwe na karubohidrati. Urugero, kurya agace kamwe k'umugati hamwe n'igi bizatuma wumva ushonje cyane kuruta kurya uduce tubiri tw'umugati hamwe na jam. Ibi bizagufasha kandi kurya bike umunsi wose.
• Igihe cyagenwe: Iyi ntego ni iy'ibyumweru bibiri gusa. Nyuma y'ibyumweru bibiri, ushobora gukomeza gukora ibi cyangwa ukishyiriraho intego nshya.

Ubufasha bw'imyitozo ngororamubiri

Imwe mu nyungu zo gukora imyitozo ngororamubiri ni uko bifasha mu kugenzura urugero rw'isukari mu maraso yawe. Nanone, niba ukora siporo, uba ushobora kugabanya ibiro.

Niba utari gukora siporo ubu, banza ubaze muganga wawe . Azakubwira icyo ushobora gukora n'icyo udashobora gukora.

Igamize gukora nibura amasaha 2 1/2 y'imyitozo ngororamubiri iringaniye, nko kugenda n'amaguru vuba, buri cyumweru. Ushobora kugabanya iki gihe mu minota 30, iminsi 5 mu cyumweru, uko ubyifuza.

Kugira ngo ugere ku ntego zawe zo kugabanya ibiro, ugomba gukora imyitozo ngororamubiri myinshi. Ugomba kandi gukora imyitozo ngororamubiri nibura iminsi ibiri mu cyumweru. Ushobora kubikora ukoresheje imashini zipima ibiro muri siporo, udupira two gukaraba amaguru mu rugo, cyangwa ibiro byawe bwite (urugero: push-up, lunges, squats).

Imyitozo ngororamubiri itwika isukari mu maraso ndetse n'isukari yabitswe mu mitsi no mu mwijima. Niba ufata insuline cyangwa indi miti ya diyabete, ugomba kwitondera cyane urugero rw'isukari mu maraso yawe igihe utangiye gukora imyitozo ngororamubiri. Uko igihe kigenda gihita, uko ukora imyitozo ngororamubiri buri gihe, ushobora kugabanya imiti yawe n'ingano ya insuline, ubisabwe na muganga wawe.