Hapana nzira yekuti hapana munhu mumwe kana vaviri vane chirwere cheshuga pakati pemhuri yako, hama, kana shamwari kana vavakidzani, handiti? "Chirwere cheshuga" chave chinhu chakajairika uye chakajairika munyika medu. Kunyange hazvo vamwe vachichitya, vamwe havana hanya nacho zvakanyanya. Asi sei chirwere cheshuga cheType 2 chakajairika pakati pedu, kureva, vanhu vekuSouth Asia uye kunyanya vekuSri Lanka? Izvi zvinongokonzerwa nekudya kwatinodya here? Nhasi, ngatitaurei nezvenyaya chaiyo iri shure kweizvi.
Zvikonzero zvinozivikanwa nemunhu wese: mararamiro uye kudya
Kana mumwe munhu akabvunza kuti, "Sei chirwere cheshuga chichikura?", pane mhinduro shoma dzekutanga dzinouya mupfungwa dzedu.
- Maitiro ekudya asina kunaka: Kudya ndiro dzemupunga, kudya zvinotapira, chikafu chine mafuta, chikafu chine hupfu, chikafu chinokurumidza, uye zvinwiwa zvine shuga.
- Kusaita maekisesaizi: Kugara pasi kwezuva rose, kutyaira mota kwese kwese pane kufamba netsoka, uye kuva neusimbe hwekufamba kunyangwe daro diki.
- Kufuta: Kuunganidza mafuta, kunyanya mudumbu.
- Kushushikana: Kumanikidzwa kunouya nematambudziko kubasa uye muhupenyu hwemhuri.
- Kukwira kweropa uye cholesterol.
Zvese izvi ndezvechokwadi. Zvikanganiso izvi zvemararamiro zvinowedzera njodzi yekubatwa nechirwere cheshuga. Asi wakambozvibvunza here kuti sei munhu mumwe chete pavanhu vaviri vanodya chikafu chimwe chete uye vanorarama mararamiro akafanana achibatwa nechirwere cheshuga? Vamwe vanhu vatete kwazvo, asi vanewo chirwere cheshuga. Ndipo panopinda rimwe divi renyaya, iro riri pesvedzero yemajini edu.
Majini edu igwaro diki remirairo rinodzora zvese zviri mumiviri yedu. Majini aya anosarudza ruvara rweganda redu, ruvara rwebvudzi, uye kunyange mukana wedu wekubatwa nezvimwe zvirwere.
Chakavanzika cheMajini Edu: Nyaya ye'Majini Anochengetedza Mari'
Izvi zvinganzwika senyaya yesainzi, asi ndichakutsanangurirai nenzira iri nyore. Fungai nezvemararamiro emadzitateguru edu zviuru zvemakore zvakapfuura. Kare ikako, kwakanga kusina zvitoro nemasupamaketi kwese kwese sezvazviri nhasi. Vaifanira kushanda nesimba kuti vawane chikafu. Dzimwe nguva, kwaiitika kusanaya kwemvura nenzara, uye chikafu chaive chishoma.
Saka, kuti vararame munzvimbo iyi, miviri yavo inofanira kugadziriswa zvakanyanya. Kureva kuti, pavanongowana chikafu, vanofanira kukwanisa kutora simba rakawanda sezvinobvira kubva kwachiri vochengeta mafuta asara mumiviri yavo . Nekuti havazivi kuti kudya kwavo kunotevera kuchasvika rini. Majini anovabatsira kushandisa simba zvishoma uye kurichengeta semafuta ndiwo atinodaidza kuti 'majini anochengetedza simba '.Zvichitaurwa zviri nyore, kuva nemajini aya panguva iyoyo kwaive chikomborero chikuru kuti urarame.
Saka dambudziko nderei nhasi?
Dambudziko nderekuti, majini edu achiri kushanda sezvaaishanda zviuru zvemakore apfuura, asi nharaunda yedu yachinja zvachose.
Musiyano uyu unogona kunzwisiswa zviri nani kubva patafura iri pazasi.
| Chinhu | Nguva yemadzitateguru edu | Nguva yedu yazvino |
|---|---|---|
| Chikafu | Nguva dzose hazviwanikwe uye zvakaoma kuwana. | Kune chikafu chine macalorie akawanda. |
| Basa remuviri | Kurema zuva rese (kurima, kuvhima, kufamba-famba). | Kuderera zvakanyanya, kugara pasi. |
| Chiito chemajini | Kuchengetedza hupenyu nekutora simba rakawanda kubva muzvikafu zvishoma zviripo uye kuchengeta zvimwe semafuta. | Kudya zvakanyanya kunogona kukonzera kuchengetwa kwemafuta nekukurumidza, kufuta, uye kuramba insulin . |
Zvichitaurwa zviri nyore, majini iwayo aive chikomborero kumadzitateguru edu ave chituko kwatiri nhasi. Nekuti chikafu chine macalorie akawanda chatinodya chinokurumidza kushandurwa kuita mafuta nemajini edu uye chinochengetwa mumiviri yedu. Izvi zvinotungamira mukuwedzera uremu, kunyanya kutenderedza dumbu. Kana izvi zvikaitika, hormone insulin, iyo inodzora shuga mumuviri wedu, haigone kushanda nemazvo. Chirwere ichi chinonzi insulin resistance . Ichi ndicho chikonzero chikuru chechirwere cheshuga cherudzi rwechipiri.
Saka tingaitei?
Ungafunga kuti, "Saka kana ari majini edu chete, hapana chatingaita nezvazvo." Asi izvozvo hazvina kunaka zvachose. Ichi chinhu chakakosha kurangarira.
Kana majini akaita sepfuti ine zvinhu zvakawanda, mararamiro edu ndiwo anotungamira.
Izvi zvinoreva kuti kunyangwe uine hutachiona hwechirwere cheshuga, kana ukaronga mararamiro ako uye kudya kwako nemazvo, unogona kudzivirira njodzi iyoyo. Kana kutomisa kukura kwechirwere cheshuga kwenguva yakareba.
Matanho atinofanira kutevera
1. Ona chiremba wako: Kana paine munhu mumhuri yako ane chirwere cheshuga, zvakakosha kuti utarise huwandu hweshuga muropa rako (Fasting Blood Sugar, HbA1c) kanenge kamwe chete pagore. Kana paine njodzi, chiremba wako anogona kukubatsira kuziva nezvazvo pachine nguva uye kutora matanho anodiwa.
2. Chinja ndiro yemupunga: Tajaira kudya mupunga wakawanda nehove nemiriwo mishoma. Chinja. Deredza huwandu hwemupunga uri mundiro nechikamu chimwe muzvina (1/4), wozadza hafu (1/2) nemiriwo nemiriwo. Kune yasara (1/4), wedzera mapuroteni akadai sehove, hove dzakaomeswa, huku, mazai, nyemba, kana nyemba.
3. Ita kurovedza muviri: Ita maminetsi makumi matatu ekurovedza muviri zvine mwero pazuva. Kufamba nekukurumidza, kumhanya, kana kutasva bhasikoro zvese zvakanaka. Haufanire kuenda kugym. Shandisa masitepisi pese pazvinogoneka, famba uchienda kuchitoro. Zvinhu zvidiki izvi zvinogona kuita mutsauko mukuru.
4. Dzora huremu hwako: Zvakakosha kuderedza mafuta mudumbu, kunyanya mudumbu. Izvi zvinogona kuitwa nekudya zvakanaka uye kurovedza muviri.
5. Deredza zvinotapira nemafuta: Deredza shuga, zvinwiwa zvinotapira, makeke, mabhisikiti, uye chikafu chine mafuta zvakanyanya sezvinobvira. Izvi zvinowedzera njodzi yako yekubatwa nechirwere cheshuga.
Mharidzo Yekuenda Nayo Kumba
- Sevanhu vekuSri Lanka, tiri panjodzi yakakura yekubatwa nechirwere cheshuga cherudzi rwechipiri nekuda kwemararamiro edu pamwe chete nezvirwere zvemajini.
- Nekuda kwe'majini ekuchengetedza mari' akagarwa nhaka kubva kumadzitateguru edu, miviri yedu inochengeta mafuta nekukurumidza.
- Kunyange zvazvo tisingakwanise kuchinja majini edu, tinogona kuzvidzivirira kubva panjodzi yekubatwa nechirwere cheshuga nekuchinja mararamiro edu.
- Kudya zvine hutano, kurovedza muviri nguva dzose , kudzora huremu, uye kuderedza kushushikana ndizvo zvakanakisisa zvatinazvo.
- Kana muine nhoroondo yechirwere cheshuga mumhuri yenyu, kurumidzai kuonana nachiremba uye rambai muchiongororwa nachiremba.
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