Zvakajairika kunzwa kutya uye kutya kana ukaona kuti une chirwere cheshuga. "Handizombokwanisi kudya zvinotapira zvakare here?", "Ndichafanira kunwa mapiritsi akawanda zuva nezuva here?" Pamwe une mibvunzo yakawanda mupfungwa dzako. Asi chokwadi ndechekuti, kana ukarapwa nemazvo, chirwere cheshuga chirwere chinogona kudzorwa uye kurarama hupenyu hune hutano uye hunofadza. Chinokosha pane izvi ndechekuwedzera shanduko diki mumararamiro ako. Ngationei kuti chii ichocho?
Kukosha kwekurovedza muviri
Kurovedza muviri nguva dzose kunogona kukubatsira kuti unzwe zviri nani mumuviri nemupfungwa. Chinhu chikuru chinobatsira munhu ane chirwere cheshuga ndechekuti paunorovedza muviri, kunzwa kwemuviri wako ku insulin kunowedzera. Zvichitaurwa zviri nyore, insulin iri mumuviri wako inotanga kushanda nemazvo. Izvi zvinobatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana uye hune hutano. Pamusoro pezvo, kurovedza muviri kunogonawo kuderedza kushushikana.
Fungidzira kuti hauna kuita maekisesaizi kwenguva yakareba. Saka, usatange zvinhu zvikuru panguva imwe chete. Tanga zvishoma nezvishoma wowedzera nguva yako zvishoma nezvishoma. Isa chinangwa chekurovedza muviri kwemazuva mana kusvika manomwe pasvondo, kwemaminitsi makumi matatu panguva imwe chete.
Hamufanirwe kuenda kugym mazuva ese. Munogona kuisa maekisesaizi mumabasa enyu ezuva nezuva.
- Kwira masitepisi pane kushandisa lifti muhofisi kana muchitoro.
- Kana uri kutyaira mota, misa mota kure zvishoma wofamba netsoka .
- Famba -famba munharaunda yako kwemaminitsi makumi matatu manheru.
Kana ukaneta nekuita zvimwe chetezvo, edza kuchinja maitiro ako ekurovedza muviri. Unogona kuita maekisesaizi eaerobic akadai sekufamba nekufamba nekumhanya. Maekisesaizi ekudzivirira muviri akadai sekusimudza masimbi isarudzo yakanakawo. Chero chaunoita, usakanganwa kutambanudza muviri usati waita maekisesaizi uye wapedza.
Zvakakosha kuziva kuti kurovedza muviri kunoderedza huwandu hweshuga muropa. Saka, kana ukatora insulin kana mimwe mishonga yeshuga, zvakakosha kutaura nachiremba wako nezvemaitiro ako ekurovedza muviri uye kana uchida kugadzirisa huwandu hwemishonga yako kuti udzivise huwandu hweshuga muropa hune njodzi.
Kudya kwakanaka uye kwakaringana
Kuva nechirwere cheshuga hazvirevi kuti unofanira kurega zvachose kudya zvinonaka. Chinhu chakakosha ndechekuziva zvaunodya uye kuti unodya zvakawanda sei.
Nzira yakanaka ndeyekuzadza hafu yendiro yako nemiriwo isina sitachi.
| Rudzi rwechikafu | Mienzaniso |
|---|---|
| Muriwo usina starch yakawanda (Miriwo isina starch) | Nyemba, broccoli, makarotsi, magaka, lettuce, manhanga, madomasi, sipinachi, beets |
| Mapuroteni nezvimwe zvinovaka muviri | Nyemba, nyemba, michero yecitrus, nyama dzisina mafuta akawanda, zvigadzirwa zvemukaka zvisina mafuta akawanda, nzungu, huku, hove, mbatatisi, tofu |
| Zviyo zvine bran (Zviyo zvese) | Mupunga webrown, oats, buckwheat, bhari, mapfunde, popcorn |
Edza kudya katatu pazuva, uchidya zvakawanda panguva imwe chete. Uyewo, edza kuchengetedza huwandu hwemacarbohydrates (starch) aunodya pakudya kwega kwega hwakafanana.
Kazhinji, chikafu chisina kugadzirwa zvakanyanya ndicho chakanakisa nekuti chine indekisi yakaderera yeglycemic. Izvi zvinoreva kuti hachikonzeri kuti huwandu hweshuga muropa rako hukwire nekukurumidza. Semuenzaniso, oatmeal inogadzirwa ne oats yakazara iri nani pane oatmeal instantly.
Kana uine chirwere cheshuga cheType 2, unogona kuderedza huremu uye kudzora chirwere chako cheshuga zvakanyanya nekutevera kudya kwakanaka uye kurovedza muviri. Dzimwe ongororo dzakaona kuti kudzikira huremu kwenguva refu nenzira iyi kunogona kuderedza njodzi yekubatwa nezvirwere zvakaita sestroke uye dementia.
Deredza kushushikana.
Kana uchigara uchinetseka, une mukana wekuita maekisesaizi mashoma, kunwa doro, uye kusatarisira chirwere chako cheshuga nemazvo.
Kana wakaneta, muviri wako unofunga kuti unofanira kugadzirira kurwa kukuru kana kutiza. Izvi zvinonzi "kurwa kana kutiza". Saka muviri unowedzera shuga nemafuta muropa kuti upe simba raunoda. Ndosaka, kana wakaneta, huwandu hweshuga muropa rako hunokwira.
Kana uchinzwa kuzvidya mwoyo, ita zvinhu zvinogona kukubatsira kuzorora.
- Kurovedza muviri.
- Pedza nguva neshamwari.
- Fungisisa.
- Pane kufunga nezvezvinhu zvakaipa, funga nezvezvinhu zvakanaka.
Kupfuura zvese, kutaura zviri mupfungwa dzako nemumwe munhu waunovimba naye kunogona kukubatsira zvikuru. Kana zvichidikanwa, kutsvaga mazano kunobatsirawo zvikuru.
Kana uchisvuta, rega izvozvi!
Tsika iyi chinhu chaunofanira kurega. Kurega kusvuta kunobatsira zvikuru mukuderedza huwandu hweshuga muropa rako.
Munhu anoputa fodya ari panjodzi huru yekuve nematambudziko akakomba anokonzerwa nechirwere cheshuga, anosanganisira:
- Chirwere chemwoyo nechirwere cheitsvo
- Kuderera kweropa rinoyerera kuenda kumakumbo. Izvi zvinogona kukonzera maronda, maronda, uye dzimwe nguva kutochekwa kwezvigunwe.
- Retinopathy: Chirwere chinokanganisa maziso uye chinogona kutokonzera upofu.
- Peripheral Neuropathy: Chirwere chekuti tsinga dziri mumaoko netsoka dzinokuvadzwa, zvichikonzera kusanzwa, kurwadziwa, kushaya simba, uye kuoma kufamba.
Deredza kunwa doro.
Kana ukatora insulin kana mimwe mishonga yechirwere cheshuga (semuenzaniso, sulfonylureas, meglitinides), kunwa doro kunogona kukonzera kuti huwandu hweshuga muropa rako hudzikire zvine njodzi. Paunonwa doro, chiropa chako chinoisa pakutanga basa rekubvisa doro muropa rako pachinzvimbo chekugadzirisa huwandu hweshuga muropa rako.
Zviratidzo zvekudhakwa nedoro uye hypoglycemia (dzungu, kuvhiringidzika, hope) zvinogona kufanana. Izvi zvinoita kuti zvive nyore kwauri kana kune vari pedyo newe kuvhiringidza mamiriro maviri aya. Ichi chirwere chine njodzi zvikuru, uye kana ukarasikirwa nepfungwa, unofanira kuenda kuchipatara nekukurumidza.
Kazhinji, zvinokurudzirwa kuti vakadzi vasanwe doro rinodarika rimwe chete pazuva uye varume vasanwe doro rinodarika maviri pazuva. Chinwiwa chimwe chete chinotsanangurwa semaunzi gumi nemaviri edoro, maunzi mashanu ewaini, kana maunzi gumi nehafu ezvinwiwa zvinonwiwa (sevodka).
Chengeta bhuku rekunyorera.
Nekunyora pasi dhayari rezuva nezuva, unogona kunzwisisa kuti chii chinokanganisa huwandu hweshuga muropa rako. Nyora zvinotevera mudhayari iri:
- Insulin nemimwe mishonga yaunotora
- Kudya (kunyanya makabhohaidhiretsi)
- Mabasa emuviri
- Kushushikana
- Zvirwere
Mushure mevhiki imwe kana mbiri muchinyora izvi, muchatanga kuona maitiro. Torai bhuku iri kana maona chiremba wenyu. Richabatsira zvikuru chiremba wenyu mukupai kurapwa kwakanakisisa uye mazano ehutano hwenyu.
Mharidzo Yekuenda Nayo Kumba
- Kurovedza muviri nguva dzose kwakakosha pakurapa chirwere cheshuga. Kunyangwe kufamba kwemaminitsi makumi matatu pazuva kunogona kubatsira zvikuru.
- Zadza hafu yendiro yako nemiriwo. Idya zviyo zvakaita semupunga webrown neoatmeal.
- Kushushikana kunokanganisa zvakananga huwandu hweshuga muropa. Tsvaga nzira dzekuzorora.
- Kana uchisvuta, rega nhasi. Izvi zvinowedzera zvikuru njodzi yekuve nematambudziko anokonzerwa nechirwere cheshuga.
- Deredza kunwa doro. Kana ukanwa doro, nyatso chenjerera huwandu hweshuga muropa rako.
- Gara uchitaura nachiremba wako usati waita chero shanduko huru pamararamiro ako kana kudya kwako.
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