Kana chiremba wako akakuudza kuti une chirwere cheshuga, chinhu chekutanga chinouya mupfungwa chingangove chekuti, "Zvakanaka, ikozvino ndichafanira kutora mishonga kweupenyu hwangu hwese." Vanhu vazhinji vanofunga kuti mishonga ndiyo chete nzira yekudzora chirwere cheshuga. Asi ichocho hachisi chokwadi. Mishonga chikamu chimwe chete cherwendo. Mararamiro ako ezuva nezuva, kusanganisira zvaunodya, kurovedza muviri, uye hutano hwepfungwa, ane simba guru. Nhasi, ngatitaurei nezvekuti tingapfuura sei mishonga uye kutarisira chirwere cheshuga zvinobudirira kuburikidza nemararamiro ane hutano.
Sei mararamiro achikosha kudaro?
Zvichitaurwa zviri nyore, mishonga chete haina kukwana kudzora chirwere cheshuga. Kudya kwako, kurovedza muviri, uye kushushikana zvese zvinokanganisa zvakananga huwandu hweshuga muropa rako.
Funga nezvazvo, insulin ndiyo hormone inobatsira masero emuviri wedu kushandisa shuga (glucose) sesimba. Chirwere cheshuga chinoitika kana mashandiro e insulin iyi akakanganisika. Kana huwandu hweshuga muropa hukakwira kwenguva yakareba, zvinogona kutungamira kumatambudziko akakomba akadai sekurasikirwa nekuona, kukuvara kwetsinga, chirwere chemwoyo, chirwere cheitsvo, uye chirwere chemazino.
Mashoko akanaka ndeekuti matambudziko ese aya anogona kudzivirirwa nekushandisa mararamiro ane hutano . Dzimwe ongororo dzakawana kuti vanhu vane chirwere cheshuga vanotevedzera mararamiro ane hutano vane hafu yenjodzi yekubatwa nechirwere chemwoyo pane avo vasingaite.
Kuderedza huremu uye kurovedza muviri kunogona kubatsira masero emuviri wako kuti apindure zviri nani ku insulin. Kune vamwe vanhu, shanduko idzi dzemararamiro dzinobudirira zvekuti vanogona kudzora chirwere cheshuga (remission) vasina mishonga.
Yeuka kuti chirwere cheshuga hachisi mugumo wehupenyu hwako. Inguva itsva yekutarisira muviri wako zviri nani uye kuva neutano hwakanaka.
Tinogona kudzora chirwere cheshuga kuburikidza nekudya here?
Hapana chikafu "chinoshamisa" chechirwere cheshuga. Asi kudya kwakaringana uye kunovaka muviri kunogona kukubatsira kudzora huremu hwako uye kuchengetedza huwandu hweshuga muropa rako hwakagadzikana. Ngatitarisei zvaungaita kuti uite izvozvo.
- Rega kunwa zvinwiwa zvine shuga nhasi: Zvinwiwa zvinotapira nezvimwe zvinwiwa zvemitambo zvakasiyana-siyana zvinogona kuva nezvipunu zvinosvika 9 zveshuga. Izvi zvinowedzera macalorie asingakoshi uye zvinoita kuti uwedzere uremu. Pane kudaro, inwa mvura, tii isina shuga, belimal, kana ranawara.
- Koshesa miriwo isina starch yakawanda:Muriwo uyu hauna makabhohaidhiretsi nemacalorie akawanda. Wakapfumawo mumavhitamini, zvicherwa, uye faibha. Broccoli, kabichi, bhinzi, makarotsi, madomasi, miriwo, uye cauliflower zvinowira muchikamu ichi. Sangano reAmerican Diabetes Association rinokurudzira kuti hafu yendiro yako izadzwe nemuriwo uyu.
- Maitiro ePlatifomu: Izvi zviri nyore kwazvo. Kamura platifomu yako muzvikamu zvina mupfungwa.
| Chikamu chendiro | Mhando dzezvekudya zvinogutsa | Mienzaniso |
|---|---|---|
| Hafu (hafu) yendiro | Muriwo usina starch yakawanda | Kabichi, bhinzi, miriwo, matomatisi, magaka, manhanga, magondo anovava |
| Chinguvana kubva mundiro (1/4) | Mapuroteni Asina Mafuta | Hove, huku isina ganda, mazai, nyemba, nyemba, nyemba dzegirini |
| Chinguvana kubva mundiro (1/4) | Makabhohaidhiretsi Akaoma | Mupunga webrown, mapfunde, oats, mbatatisi, mufarinya (kana uchida) |
- Ngwarirai saizi yechikamu: Tinowanzo dya zvakawandisa tisingatombozvizivi. Ngwarirai saizi yechikamu, senge kapu yemupunga, hafu yekapu yemanoodles akabikwa, kana chidimbu chechingwa. Kana majaira kuyera nekudya kumba, zviri nyore kufungidzira saizi chaiyo yechikamu paunobuda.
- Deredza shuga yakanatswa uye hupfu:Zvinhu zvakaita sechingwa chichena, makeke, nemabhisikiti zvinogona kukonzera kukwira kweshuga muropa kamwe kamwe. Pane kudaro, sarudza zviyo zvese zvine fiber, zvakaita semupunga webrown neoatmeal. Fiber inoderedza kugaya uye inobatsira kudzora kukwira kweshuga muropa. Asi haufanirwe kurega kudya madhizeti zvachose. Kuita izvi kunogona kuwedzera havi yako. Hazvina kuipa kudya zvekudya zvidiki nguva nenguva, asi usazviite tsika.
Kurovedza muviri kwakafanana nemushonga!
Kurovedza muviri hakungopisi macalorie chete, asiwo kunobatsira kuderedza huwandu hweshuga muropa rako kwemaawa makumi maviri nemana. Nguva imwe neimwe tsandanyama dzako padzinoshanda, dzinoshandisa shuga muropa rako kuti dzipe simba. Kurovedza muviri kunoitawo kuti masero ako anzwe insulin zvakanyanya.
Hamufanirwe kupedza maawa akawanda muri gym. Tangai nechimwe chinhu chidiki, sekumuka maminetsi makumi matatu ega ega uye kufamba-famba kana kutambanudza muviri. Tsvagiridzo yakaratidza kuti kunyangwe mabasa mapfupi akadai anogona kubatsira zvikuru mukuderedza shuga muropa.
Edza kushandisa maminitsi gumi ekurovedza muviri mukati mezuva. Sarudza chimwe chinhu chaunofarira. Kungava kurima bindu, kutamba, kutamba nevana vako, kana kufamba-famba. Zvakanakawo kupaka mota kure kana uchienda kuchitoro netsoka. Chinangwa chinofanira kunge chiri chekurovedza muviri zvine mwero kweinenge maminetsi zana nemakumi mashanu pasvondo (semuenzaniso, maminetsi makumi matatu pazuva, mazuva mashanu pasvondo) .
Kushushikana netsika dzakaipa zvinokanganisa sei chirwere cheshuga?
Kurarama nechirwere cheshuga kunogona kunetsa dzimwe nguva. Saka zvakakosha kutsvaga nzira dzekuzorora. Kana wakaneta, muviri wako unogadzira hormone inonzi cortisol . Iyi hormone inozivisa chiropa kuti chibudise shuga muropa. Kunetseka kwenguva refu kunogona kukonzera kuti huwandu hweshuga muropa hukwire uye masero asave anodzivirira insulin.
Edza zvinhu izvi kuderedza kushushikana uye kurega tsika dzakaipa:
- Nzira dzekuzorora: Edza kurovedza muviri kwakadzama, yoga, kufungisisa, kutamba uchiteerera mimhanzi yaunofarira, nezvimwewo. Isa parutivi nguva yemasikati yekuita zvinhu zvaunofarira.
- Taura nemumwe munhu: Taura nezvemanzwiro ako neshamwari yaunovimba nayo kana nhengo yemhuri. Vanhu vane chirwere cheshuga vane mukana wakapetwa kaviri kana katatu wekuora mwoyo. Saka kana usiri kufara zvakanyanya kana kuti usina chido chakawanda kupfuura zvawaiita kare, iva nechokwadi chekutaura nachiremba wako nezvazvo.
- Wana hope dzakakwana: Kusawana hope dzakakwana kunogona kuwedzera kushushikana uye kushanduka-shanduka kwemanzwiro. Zvinogonawo kuwedzera insulin resistance, kuwedzera nzara, uye kuita kuti zviomere kuderedza uremu. Wana maawa manomwe ekurara husiku.Zvinodiwa. Iva netsika yekurara nekumuka panguva imwe chete zuva nezuva.
- Dzivisa kusvuta zvachose: Nicotine inokonzera shanduko mumasero, zvichiita kuti asanyanya kupindura insulin. Izvi zvinogona kuwedzera huwandu hweshuga muropa rako. Kusvuta kunowedzerawo njodzi yezvirwere zvakaita sechirwere chemwoyo nechirwere cheitsvo.
Kuongororwa kwechiremba nerutsigiro zvakakosha
Chirwere cheshuga chinowedzera njodzi yako yekuve nemamwe matambudziko ehutano. Ndosaka zvichikosha kuti ugare uchiongororwa maziso. Usarega kuongororwa maziso nguva dzose, kushanya kwemazino, uye kuongororwa kweropa. Taura nachiremba wako nezvekuti ndeapi maedzo aunoda uye kuti unofanira kuaongororwa kangani.
Hausi wega uri murwendo urwu rwekudzora chirwere chako cheshuga. Tsvaga rutsigiro kubva kuna chiremba wako, mhuri, neshamwari. Kuvazivisa kuchakusimbisa zvikuru.
Mharidzo Yekuenda Nayo Kumba
- Mishonga chete haikwani kudzora chirwere cheshuga. Mararamiro ako ane hutano anowedzera simba.
- Zadza hafu yendiro yako nemiriwo isina sitachi yakawanda uye miriwo mitema.
- Ita maekisesaizi ane mwero, akadai sekufamba, kumhanya, kana kushambira, kwemaminitsi angangoita 150 pasvondo.
- Zvakakosha kuderedza kushushikana uye kuwana maawa manomwe ekurara zvakanaka pazuva.
- Kusvuta fodya kunokuvadza chirwere cheshuga zvikuru. Zvidzivise zvachose.
- Shanyirai chiremba wenyu sezvakarongwa uye muwane bvunzo dzinodiwa uye mazano.
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