Une chirwere cheshuga here? Saka pamwe unoziva matambudziko ekurarama nacho. Unotora mishonga yako nenguva zuva rega rega, uye unodzora kudya kwako zvakanyanya, asi pane kutya kudiki mupfungwa dzako, "Izvi zvichakonzera zvimwe zvirwere here?" Kunyanya kutya kuti chimwe chinhu chichaitika kumoyo wako, tsinga, maziso, neitsvo. Chirwere cheshuga chakafanana nemuvengi akanyarara, uye kana tikasachidzora zvakanaka, chinogona kukuvadza nhengo dzinokosha dzemuviri wedu nekufamba kwenguva. Asi mashoko akanaka ndeekuti kana ukanyatsogadzirisa chirwere chako cheshuga, unogona kudzivirira matambudziko mazhinji uye kurarama hupenyu hune hutano hwakakwana, hunofadza. Ngatitaurei nhasi nezvekuita izvozvo chaizvo.
1. Deredza huremu hwakawedzerwa - iri idanho guru!
Zvichitaurwa zviri nyore, huremu hwakawandisa huri mumuviri wako, kunyanya hwakatenderedza dumbu rako, hunodzivirira insulin kushanda zvakanaka. Izvi zvinonzi insulin resistance. Paunotanga kudzikira huremu, masero emuviri wako anotanga kunzwa insulin zvakanyanya. Izvi zvinoita kuti zvive nyore kuti muviri wako udzore shuga yako yeropa.
Fungidzira kuti zvingave nani sei pahuwandu hweshuga muropa, BP, uye cholesterol kana ukarasikirwa nemakirogiramu mashanu chete. Haufanire kuita izvi wega. Taura nachiremba wako . Iye anogona kukutumira kune nyanzvi yezvekudya kana mudzidzisi wekurovedza muviri. Pamwe chete, munogona kugadzira hurongwa hunokushandirai uye huri nyore kutevedzera.
2. Tarisa uye nyora huwandu hweshuga muropa rako nguva nenguva.
Izvi zvinofanirwa kuitwa. Tarisa huwandu hweshuga muropa rako kanenge kaviri pazuva. Chiremba wako akakupa huwandu hwaunoda. Semuenzaniso, pakati pe80-130 mg/dL usati wadya uye pasi pe180 mg/dL maawa maviri mushure mekudya.
Chinhu chinonyanya kukosha hakusi kungogara kumba uchiyera shuga yako yeropa. Nyora nguva nechiyero cheshuga mukabhuku kadiki kana pafoni yako. Ipapo uchanzwisisa kuti chikafu chaunodya, maekisesaizi aunoita, uye mamiriro ako epfungwa zvinokanganisa sei shuga yako. Paunoratidza chiremba wako kabhuku aka, zvichamubatsira zvikuru kuti asarudze nezvekurapa kwako.
3. Usapotsa bvunzo yeA1c
Huwandu hweshuga muropa raunoongorora kumba zuva nezuva hunongokuratidza zviri kuitika panguva iyoyo. Asi bvunzo yeHbA1c (A1c) yakafanana nekadhi remushumo rinoratidza avhareji yekudzora kwako shuga muropa mumwedzi miviri kusvika mitatu yapfuura . Izvi ndizvo zvinoshandiswa nachiremba wako kuona kuti uri kutarisira sei chirwere chako cheshuga.
Vanhu vazhinji vane chirwere cheshuga cheType 2 vanovavarira kuwana A1c ye7% kana pasi.Chinangwa ichi chinogona kusiyana zvichienderana nemamiriro ako ezvinhu. Iva nechokwadi chekubvunza chiremba wako kuti unofanira kuongororwa A1c kangani.
4. Tinongwarira nezvemakabhohaidhiretsi atinodya
Makabhohaidhiretsi ndiwo mushonga mukuru unopa muviri wedu simba. Asi munhu ane chirwere cheshuga haagone kudya izvi asingazvidzore. Nekuti makabhohaidhiretsi anokurumidza kugayiwa uye anowedzera shuga muropa.
Mupunga, chingwa, mbatatisi, manoodles, mbatatisi, mbatatisi, pamwe chete nemichero nemimwe miriwo, zvine makabhohaidhiretsi. Haufanire kurega kudya izvi zvachose. Chaunofanira kuita ndechekutarisira kuti unodya zvakadii uye kuti unodya kangani pazuva . Zviri nani kusarudza makabhohaidhiretsi akapfuma mufaibha.
- Muriwo wegirini (spinachi, kale, sipinachi)
- Nyemba dzakadai sebhinzi, nyemba, nyemba, nenyemba
- Zviyo zvese (mupunga webrown, buckwheat, oats)
- Muchero (idya zvine mwero)
Izvi zvinoburitsa shuga muropa zvishoma nezvishoma, nokudaro zvichidzora kukwira kamwe kamwe kwehuwandu hweshuga muropa.
5. Ramba uchitarisa BP yako, cholesterol, uye triglycerides!
Chirwere cheshuga nechirwere chemwoyo zvakafanana neshamwari dzepamwoyo. Munhu ane chirwere cheshuga ari panjodzi huru yekubatwa nechirwere chemwoyo kana sitiroko kupfuura vamwe. Saka, zvakakosha kuti urambe uchitarisa zvinhu izvi pamwe nekudzora shuga yeropa.
| Bvunzo | Zvekutarisa Pazviri |
|---|---|
| Kumanikidzwa kweropa | Chinangwa chevanhu vazhinji vane chirwere cheshuga ndechekuchengetedza chirwere ichi pasi pe130/80 mmHg. Tevedzera zano rachiremba wako. |
| Cholesterol | Chenjerera zvakanyanya nezve LDL yako, iyo "cholesterol" yakaipa. Chengeta iri mukati memazinga awakaronga kupihwa nachiremba wako. |
| Triglycerides | Uyu rudzi rwemafuta ari muropa zvakare. Pano zvakare, unofanira kuachengeta padanho rakatarwa nachiremba wako. Achengetedze padanho rakatarwa nachiremba wako. |
Kuti udzore huwandu uhwu, zvakakosha zvikuru kutora mushonga wakanyorerwa nachiremba panguva chaiyo uye nemazvo.
6. Ita kuti kurovedza muviri kuve chikamu chehupenyu hwako.
Kana zvasvika pakurovedza muviri, haufanirwe kuenda kugym. Kuita maekisesaizi ane mwero anokuita kuti udikitire kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo, zvakakwana. Izvi zvinonzi aerobic exercise .
- Kufamba nekukurumidza
- Kutasva bhasikoro
- Kushambira
- Kutamba
- Kuita mabasa epamba nesimba shoma
Kana usati wamboita maekisesaizi kwenguva yakareba, tanga zvishoma nezvishoma. Kana zvichikuomera kuita maminetsi makumi matatu pazuva, patsanura. Famba kwemaminitsi gumi mangwanani, maminitsi gumi masikati, uye maminitsi gumi manheru. Kufamba-famba mushure mekudya kunogona kubatsira zvikuru mukuderedza shuga muropa.
7. Usarara zvisina kunaka.
Pane hukama hukuru pakati pekurara nechirwere cheshuga. Pamazuva atisingawani hope dzakakwana, tinongonzwa nzara, kunyanya kana tichida kudya zvinotapira uye zvine mafuta. Izvi zvinoita kuti uremu huwedzere uye huwandu hweshuga muropa huve husina kugadzikana. Kana munhu ane chirwere cheshuga akawana maawa manomwe kusvika masere ekurara zvakanaka, pasina kukanganiswa pazuva , zvichamubatsira kudzora maitiro ake ekudya uye kuchengetedza huwandu hweshuga muropa rake hwakagadzikana.
8. Kudzora kushushikana
Kushushikana ndeimwe muvengi wechirwere cheshuga. Patinenge takaneta, miviri yedu inoburitsa mahormone akaita se cortisol. Mahormone aya anowedzera huwandu hweshuga muropa. Saka, zvakakosha zvikuru kutsvaga nzira dzekuchengetedza pfungwa dzako dzakagadzikana.
- Dzikama uye dzikama kwemaminitsi angangoita gumi nemashanu pazuva.
- Fungisisa.
- Ita yoga.
- Teerera rwiyo rwaunofarira, verenga bhuku, kana kutaura neshamwari.
9. Musapotsa bvunzo dzezvekurapa nemakiriniki
Kunyangwe kana usina matambudziko, enda kunoongororwa zvizere kanenge kamwe chete pagore . Izvi zvakakosha kuti uone matambudziko anogona kukonzerwa nechirwere cheshuga nekukurumidza. Ita shuwa yekuita zvinotevera panguva yekuongororwa kwako kwegore negore:
- Kuongororwa kwemaziso kwakakura: Ongorora kukuvara kwemaziso kunokonzerwa nechirwere cheshuga (diabetic retinopathy) nekukurumidza.
- Kuyerwa kweropa.
- Kuongororwa kwetsoka:Chirwere cheshuga chinogona kukuvadza tsinga dzeropa mutsoka dzako. Saka, bvunza chiremba wako kuti aone kana paine maronda, maronda, kana kuti kusanzwa.
- Kuongororwa kwebasa reitsvo: Kuongororwa kweweti neropa kuti zvionekwe kana itsvo dzakakuvara.
- Kuongororwa kwezvirwere zvetsinga nezvirwere zvemwoyo.
Zvese izvi hazvisi zvekukutyisa. Kana zvinhu izvi zvikaonekwa nekukurumidza, zvinogona kurapwa uye kudzivirirwa kuti zvisapinde muzvirwere zvakakomba zvachose.
Mharidzo Yekuenda Nayo Kumba
- Chirwere cheshuga chirwere chinoti, kana chikarapwa nemazvo, chinokubvumira kurarama hupenyu hwakanaka uye hwakajairika. Usatya.
- Tarisa huwandu hweshuga muropa rako, A1c, BP, uye cholesterol nguva nenguva uye zvichengetedze zviri mukati memazinga aunoda.
- Ramba uine huremu hwakanaka, idya chikafu chakakwana, uye kurovedza muviri zuva nezuva. Ita izvi chikamu chehupenyu hwako.
- Kuderedza kushushikana uye kurara zvakakwana zvakakoshawo pakuderedza shuga muropa.
- Usambofa wakarega kuudzwa nachiremba wako, mishonga, kana kuongororwa kwegore negore. Kana uine mibvunzo, usatya kumubvunza.
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