Ese urwaye diyabete? Noneho ushobora kuba uzi akamaro k'imirire mu kugenzura urugero rw'isukari mu maraso yawe. Ushobora kuba warumvise indyo y'abantu barya inyama gusa. Abantu benshi batekereza ko ibi ari ukudarya inyama n'amafi gusa. Ariko se ibi bigira izihe ngaruka ku muntu urwaye diyabete? Ese koko ni byiza ku buzima? Reka tubiganireho mu buryo bworoshye kandi butaziguye.
Reka tubanze turebe, indyo yuzuye y’abarya inyama ni iki?
"Vegan" ni kimwe mu bigize indyo y'abarya imboga gusa. Mu magambo make, bivuze kutarya ibikomoka ku nyamaswa. Ibyo bivuze inyama, amafi n'inkoko gusa, ahubwo bivuze n'ibikomoka ku mata nk'amagi, amata na foromaje. Bamwe mu barya imboga cyane ntibarya ubuki.
Ariko icy'ingenzi hano ni uko atari ibiryo byose byitwa "vegan" ari byiza. Tekereza nawe, bimwe mu biscuit, ifiriti, n'umugati wera mu iduka bishobora kuba ari vegan. Ariko birimo ifu nziza, isukari, na sitashi, bivuze ko bifite intungamubiri nkeya na fibre. Mu by'ukuri, ibi biribwa bishobora no gutera Diyabete yo mu bwoko bwa 2.
Rero, kugira ngo twungukire by'ukuri ku ndyo idakomoka ku bimera gusa, tugomba guhitamo ibiryo bisanzwe, byuzuye kandi bidatunganyijwe neza uko bishoboka kose.
Reka turebe ibintu byiza byo kongeramo mu mirire yawe.
| Ubwoko bw'ibiribwa | Ingero n'ibisobanuro byoroshye |
|---|---|
| Imbuto n'imboga | Imbuto nshya, imboga mbisi (nk'epinari, kale), n'izindi mboga zose. |
| Ibinyamisogwe | Ibintu nk'amashu, ibishyimbo, ibishyimbo bibisi n'amashaza. Ibi bikungahaye cyane kuri poroteyine. |
| Ibinyampeke byose | Umuceri w'umukara hamwe n'ibinyampeke, ingano, buckwheat, umugati w'ingano zose. |
| Ubunyobwa n'imbuto | Ibintu nk'ibirayi bya cashew, ubunyobwa, amande, imbuto za flax, n'imbuto za chia. |
| Ibikomoka kuri soya | Ibintu nka tofu na tempeh ni amahitamo meza kuri poroteyine. |
| Ibyokurya birimo intungamubiri nyinshi | Amata y’amata adakomoka ku mata n’ibinyampeke bidafite isukari nyinshi hamwe na vitamine n’imyunyungugu byongewemo. |
Ni izihe nyungu z'ubu bwoko bw'indyo ku muntu urwaye diyabete?
Ibinure byuzuye, biboneka mu bikomoka ku matungo, byongera ububyimbirwe mu mibiri yacu ndetse n'ibyago byo kurwara indwara z'umutima. Ibi kandi byongera ibyago byo kutagira insuline ihagije na Diyabete yo mu bwoko bwa 2.
Ariko, indyo nziza y’abarya ibikomoka ku bimera irimo ibinure byinshi bidafite ibinure biva mu bimera. Ibiribwa bikomoka ku bimera birimo kandi fibre nyinshi, antioxydants, imyunyu ngugu na polyphenols nyinshi. Izi ntungamubiri zirinda diyabete kandi zigafasha mu kugenzura urugero rw’isukari mu maraso yawe.
Dore izindi nyungu ubushakashatsi bwabonye:
- Bifasha mu kugenzura indwara z'imitsi iterwa na diyabete.
- Kugabanya urugero rwa cholesterol mu maraso.
- Bifasha kugabanya ibiro by'umubiri.
- Bigufasha kugenzura urugero rwa A1c (ikigereranyo cy'isukari mu maraso mu mezi 2-3 ashize).
- Kunoza uburyo insuline ikoreshwa mu gukora neza.
- Kugabanya umuvuduko w'amaraso.
- Bifasha mu kugenzura indwara ya metabolike.
- Gufasha gukura kwa bagiteri z'ingirakamaro mu mara yacu.
Icy'ingenzi cyane: Iyo uhinduye indyo yawe ukagabanya ibiro, ingano y'imiti ya insuline cyangwa diyabete ukeneye ishobora guhinduka. Kubwibyo, igihe cyose ugabanyije ibiro 5, reba muganga wawe umubwire. Niwe uzafata icyemezo niba ukeneye kugabanya ingano y'imiti yawe.
Ese ibi ni byiza no ku bantu barwaye Diyabete yo mu bwoko bwa 1?
Iki ni ikintu tugomba gusobanukirwa neza. Indyo nziza y’abarya ibikomoka ku bimera ntishobora gukiza diyabete yawe burundu. Ariko, ishobora kugufasha gukomeza kugira isukari mu maraso yawe ihamye. Iyo ugabanyije ibiro, bishobora kugabanya isukari mu maraso yawe. Ibi bishobora kugusaba guhindura ingano ya insuline ufata. Kubwibyo, niba uhinduye indyo yawe cyangwa ibiro byawe, ni byiza kuganira na muganga wawe kuri byose no gukurikiza inama ze .
Ese hari ingaruka zishobora guterwa n'ikibazo cy'imirire mibi?
Niba urwaye diyabete yo mu bwoko bwa 1 cyangwa 2, nta kibazo kirimo gukurikiza indyo iteguye neza y’abarya ibikomoka ku bimera. Ariko, indyo ishingiye ku bimera ishobora kubura intungamubiri zimwe na zimwe ugereranije n’indyo ishingiye ku nyamaswa. Ariko ntugahangayike, iyo uteguye neza, ushobora kubona ibyo umubiri wawe ukeneye byose. Hari ibintu bitatu ugomba gukora:
1. Tegura amafunguro yawe neza.
2. Kubona ingano ikwiye ya karori na poroteyine ku mubiri wawe.
3. Kurya ibiryo bitandukanye (atari ikintu kimwe gusa).
Hari igihe muganga wawe ashobora no kukubwira gufata inyongeramusaruro ya vitamine. Reka turebe uburyo wabona intungamubiri z'ingenzi mu biribwa bikomoka ku bimera.
| Intungamubiri z'ingenzi | Uburyo bwo kubona indyo y'abarya inyama |
|---|---|
| Poroteyine | Umuntu mukuru akeneye garama 46-56 za poroteyine ku munsi. Ushobora kugera kuri iyi ntego urya amashu, ibishyimbo, ibishyimbo bibisi, ibikomoka kuri soya (tofu), n'imbuto zitandukanye z'ibihwagari umunsi wose. Shyiramo ikintu kirimo poroteyine nyinshi muri buri funguro ry'ingenzi. |
| Kalisiyumu na Vitamine D | Koresha amata ya soya yongerewemo imbaraga, amata y'amande, n'ibindi. Ushobora gukoresha ubu bwoko bw'amata aho gukoresha amazi mu gihe uteka oatmeal mu gitondo. Amande kandi zirimo kalisiyumu. |
| Vitamine B12 | Iyi ni vitamine abarya inyama bagomba kwitondera cyane. Ibiryo bikomoka ku bimera bifite B12 nkeya mu buryo busanzwe. Ibinyampeke bikungahaye ku ntungamubiri, umusemburo w’intungamubiri, na tempeh byose ni isoko ya B12. Ariko, niba ufite impungenge, ni byiza kuvugana na muganga wawe kugira ngo amenye neza ko urya ibihagije. |
Sawa, ndashaka kugerageza ibi. None se nkore iki?
Niba urimo gutekereza guhindura indyo y’abarya ibikomoka ku bimera gusa, ikintu cya mbere ugomba gukora ni ukuganira na muganga wawe kuri ibyo. Birushaho kuba byiza iyo ushobora kubona inzobere mu mirire ifite uburambe mu gukorana n’abantu barwaye diyabete.
Umaze gutangira iyi ndyo, ni byiza ko wipimisha amaraso nibura rimwe mu mwaka. Muganga wawe ashobora kugenzura urugero rwa vitamine B12, feri, vitamine D, na kalisiyumu kugira ngo arebe neza ko indyo yawe imeze neza. Niba hari ikibazo cy’imirire mibi, ashobora kukugira inama ku byerekeye vitamine cyangwa izindi nyongera ukeneye.
Ubutumwa bwo kujyana mu rugo
- Indyo nziza kandi iteguwe neza ishobora gufasha mu kurwanya diyabete. Ariko, ibiryo byakozwe mu buryo bw’umwimerere ntabwo ari ingirakamaro.
- Uyu si umuti wuzuye wa diyabete, ariko ni ingirakamaro cyane mu kugenzura urugero rw'isukari mu maraso n'ibiro.
- Cyane cyane niba ufata imiti ya diyabete, banza uganire na muganga wawe mbere yo guhindura imirire yawe.
- Niba ukurikiza indyo y’abarya inyama gusa, shyira imbere cyane intungamubiri nka poroteyine, vitamine B12, kalisiyumu na vitamine D.
- Komeza uganire na muganga wawe buri gihe kugira ngo akurikirane ubuzima bwawe.
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