Kushushikana, kana kuti sezvatinodaidza tese, 'kushushikana', kwave chinhu chisingadzivisiki muhupenyu hwedu. Tinotambura nezvinhu chiuru zuva rega rega, zvakaita sematambudziko ebasa, matambudziko emhuri, nematambudziko emari. Asi kana uri munhu ane chirwere cheshuga, waiziva here kuti kushushikana uku hakungokanganisi manzwiro ako chete, asiwo kunokanganisa zvakananga huwandu hweshuga muropa rako? Nhasi, ngatitaurei nezvehukama hwakadzama huripo pakati pechirwere cheshuga nekushushikana.
Kushushikana mupfungwa kunogona kukonzera chirwere cheshuga here?
Zvichitaurwa zviri nyore, hongu. Zvine mukana wekuti zviitike. Kushushikana hakusi kungonzwa chete. Chinhu chinokanganisa mahormone emuviri wedu. Patinosangana nekushushikana kwakanyanya mumuviri kana mupfungwa, mhinduro yemuviri wedu ku insulin (insulin resistance) inoderera uye huwandu hweshuga muropa hunokwira. Dzimwe nguva, kunyangwe kune vanhu vasati vambova nechirwere cheshuga, tinoona kuwedzera kwenguva pfupi kwehuwandu hweshuga muropa kana paine kushushikana kwakanyanya mumuviri, senge mushure mekuvhiyiwa kukuru.
Fungidzira, muviri wedu uri kugadzirira kutarisana nenjodzi isingatarisirwi. Inonzi mhinduro ye'kurwa-kana-kutiza'. Izvi zvinoreva kuti muviri uri kugadzirira kurwisa kana kutiza. Panguva ino, muviri unoda simba pakarepo. Simba iri rinobva kuglucose iri muropa.
Maitiro aya anoitika seizvi:
| Matanho | Chii chinoitika mumuviri |
|---|---|
| Danho 1: Chiratidzo chinobva kuuropi | Kana uchinzwa kushushikana, uropi hwako hunoburitsa hormone inonzi CRH (Corticotropin-releasing hormone). |
| Danho rechipiri: Kurayira gland repituitary | CRH inotumira chiratidzo kugland repituitary kuti rigadzire rimwe hormone rinonzi ACTH (Adrenocorticotropic hormone). |
| Danho rechitatu: Kuburitswa kweCortisol | ACTH inotumira chiratidzo kuma adrenal glands kuti aburitse hormone huru yekushungurudzika, cortisol. |
| Danho rechina: Kuwedzera kwehuwandu hweshuga | Cortisol inoudza chiropa kuti chibudise shuga yakawanda muropa, zvichikupa simba ipapo ipapo. |
Izvi zvakakosha zvikuru kana paine dambudziko rekukurumidza. Zvisinei, kana kushushikana kwako kukaramba kuripo, huwandu hwe cortisol mumuviri wako hucharamba hwakakwira. Nekufamba kwenguva, izvi zvinogona kukonzera kusakwanisa kwe insulin mumuviri, izvo zvinowedzera njodzi yekubatwa nechirwere cheshuga cheType 2. Kana uine chirwere cheshuga kare, zvichatonyanya kuoma kudzora.
Ngationei kana paine hukama huripo pakati pekushushikana kwako nemazinga eshuga mumuviri wako.
Kunyangwe kushushikana kuchiwedzera shuga muropa, kunowedzera zvakadii? Kunosiyana kubva pamunhu kuenda kune mumwe uye zvichienderana nemamiriro ezvinhu. Nzira yakanakisisa yekuziva chokwadi ndeyekutevera huwandu hweshuga yako muropa.
Nguva dzese paunonzwa kushushikana, kungave mupfungwa kana mumuviri, nyora zvishoma kuti:
- Nhamba yekushushikana: Chiyero kubva pa1 kusvika ku10 (1 = hapana kushushikana zvachose, 10 = kushushikana kusingatsungiririki).
- Huwandu hweshuga muropa: Yera huwandu hweshuga muropa rako uchishandisa chiyereso cheglucose panguva iyoyo wochinyora pasi.
- Chiitiko: Nyora muchidimbu zvakaitika panguva iyoyo (semuenzaniso, kupopotedzana nemukuru wako, kuenda parwendo rwekukurumidzira).
Mushure memazuva mashoma ekuita izvi, uchatanga kuona maitiro. Uchakwanisa kunzwisisa kana huwandu hweshuga yako huchiwedzera kana uine stress. Kana ukashandisa CGM (Continuous Glucose Monitor), unogona kutoona shanduko idzi dzinongoerekana dzaitika muhuwandu hweshuga.
Iva nemutsa kwauri, zvakaita semushonga.
Tose tinokanganisa. Kana uchirarama nechirwere cheshuga, pane dzimwe nguva dzaungatadza kudzora kudya kwako kana kunzwa usingakwanise kurovedza muviri. Usazvipa mhosva panguva idzodzo. Zviregerere uye uve nemutsa. Izvi zvinonzi 'kuzvinzwira tsitsi'.
Ongororo dzakaratidza kuti kuva nemutsa kwauri pachako kunogona kuderedza kushushikana, kuzvidya mwoyo, uye kuora mwoyo. Zvinoitawo...
- Pane kunzwa kwekugutsikana nehupenyu.
- Huwandu hweshuga muropa hunodzorwa zviri nani.
- Chirwere cheshuga chinova nyore kudzora.
- Zvinotobatsira kuchengetedza mazinga ako eA1c ari padanho rakanaka.
Kurovedza muviri inzira yakanaka yekuderedza kushushikana.
Kurovedza muviri kwakafanana nekunwa insulin. Kunokurudzira kupinza shuga mutsandanyama dzako, kunyangwe kana uine insulin inodzivirira. Izvi zvinoderedza huwandu hweshuga muropa.
Kwete izvozvo chete, nekuita maekisesaizi akakodzera :
- Kuzvimba uye huwandu hwe cortisol mumuviri zvinodzorwa.
- Mafungiro ako nepfungwa dzako zvichavandudzika.
- Zviratidzo zvakaita sekushushikana, kuzvidya mwoyo, uye kuora mwoyo zvinopera.
- Zvinobatsira kuchengetedza huremu hwakanaka.
- Kumhanya kwemoyo neBP zvinoderera.
Edza kuita chimwe chinhu chakadai sekufamba netsoka kana kutasva bhasikoro kwemaminitsi makumi matatu pazuva, mazuva mazhinji evhiki. Wedzera maekisesaizi ekusimbisa tsandanyama mazuva maviri kana matatu pasvondo.
Asi chinonyanya kukosha kusarudza maekisesaizi aunofarira . Izvi zvinoita kuti unzwe uchida kuramba uchiita. Usakanganwa kutaura nachiremba wako usati watanga chirongwa chitsva cheekisesaizi.
Tinofanira kuedza tsika dzekudzikamisa pfungwa zuva nezuva here?
Zvinhu zviri nyore seizvi zvinogona kubatsira kuderedza kushushikana kunoungana mukati mezuva.
- Kufema Zvakadzika: Gara pachigaro wovhara maziso ako. Fema zvishoma nezvishoma, zvakadzama nemhino dzako. Bata mweya wako kwemasekonzi mashoma, wobva waburitsa mweya zvishoma nezvishoma nemuromo wako. Fungidzira muviri wako uchizorora, sekunge bharumu riri kuburitswa mvura. Ita izvi kakawanda kusvika pfungwa dzako dzagadzikana.
- Kurerutsa Tsandanyama: Vhara maziso ako wobva wava panzvimbo yakasununguka. Kutanga nezvigunwe zvako, simbisa chikamu chimwe nechimwe chemuviri wako (anenge masekondi mashanu), wozorora zvachose. Ita izvi kusvika kutsoka dzako, makumbo, dumbu, maoko, mutsipa, nechiso.
- Yoga: Yoga chiitwa chinobatanidza muviri nepfungwa. Dzidzira maitiro mashoma e yoga. Iye zvino unogona kudzidza izvi online. Kunyangwe maminetsi mashanu kusvika gumi pazuva anokwana.
Kana usingakwanise kuzviita uri wega, usambotya kukumbira rubatsiro.
'Kushungurudzika kwechirwere cheshuga' ipfungwa inowanzoonekwa nevanhu vane chirwere cheshuga. Inoreva kunzwa kuneta, kushushikana, uye kusurukirwa kunokonzerwa nechirwere ichi. Kana uchinzwa seizvi, yeuka kuti hausi wega.
Heano dzimwe nzvimbo dzaungawana rubatsiro:
- Chiremba wako kana mudzidzisi wechirwere cheshuga: Taura navo pachena nezvemanzwiro ako. Vanogona kukubatsira kuwana mhinduro inoshanda kwauri.
- Nyanzvi Yezvehutano hwepfungwa : Kurapa kwakadai seCBT (Cognitive Behavioral Therapy) kunogona kukubatsira kuchinja mafungiro ako asina kunaka uye kudzidza nzira dzekugadzirisa kushushikana.
- Mapoka Ekutsigira:Kutaura nevamwe vari kurarama nechirwere cheshuga chakaita sewe kunogona kukubatsira zvikuru.
Yeuka, kukumbira rubatsiro panyaya dzehutano hwepfungwa hakusi chiratidzo chekushaya simba, asi chiratidzo chesimba.
Mharidzo Yekuenda Nayo Kumba
- Kushushikana ndicho chinhu chikuru chinowedzera huwandu hweshuga muropa muvanhu vane chirwere cheshuga.
- Nekunyora huwandu hwekuzvidya mwoyo kwako uye huwandu hweshuga muropa, unogona kuona maitiro asina kujairika.
- Kushushikana kunogona kudzorwa nekudzidzira zvinhu zvakaita sekurovedza muviri, kufema zvakadzika, uye yoga zuva nezuva.
- Kuva nemutsa, usingazvipe mhosva, kwakakoshawo kuti pfungwa dzako dzigare dzakagadzikana.
- Kana uchinetseka nedambudziko rechirwere cheshuga, usambozeza kutsvaga mazano kubva kuna chiremba wako kana nyanzvi yehutano hwepfungwa.
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