Kana uine chirwere cheshuga, chiremba wako angangokuudza kuti uongorore shuga yako yeropa nguva dzose. Uye, kashoma pagore, vanokuudzawo kuti uite bvunzo inonzi 'A1c', handiti? Chii chaizvo chinonzi A1c? Sei kudzikisa shuga yako kuchikosha pahutano hwako? Usazvidya moyo, tichataura nezveizvi zvese zviri nyore uye zvechokwadi.
Chii chinonzi A1c? Nei ichikosha?
Zvichitaurwa zviri nyore, shuga yeropa yaunoongorora kumba zuva nezuva inongova pikicha. Zvakafanana nekutora mufananidzo. Asi A1c haina kudaro. Inoratidza kuti shuga yeropa rako yave yakaita sei mumwedzi miviri kusvika mitatu yapfuura.
Fungidzira, kune puroteni inonzi ``Hemoglobin``` mumasero matsvuku eropa muropa rako. Kana huwandu hweshuga muropa rako hukawedzera, zvidimbu zveshuga izvi zvinonamira ku``Hemoglobin``. Kana shuga yeropa yakakwira, ndipo painonamira zvakanyanya. Kuongororwa kweA1c kunoyera huwandu hwe``Hemoglobin`` hwakabatana neshuga iyi. Saka izvi zvinopa chiremba mufananidzo wakajeka wekuti chirwere chako cheshuga chinodzorwa sei.
Kazhinji, chinangwa ndechekuchengetedza A1c yako iri pasi pe7% . Zvisinei, chiremba wako ndiye achasarudza kuti chinangwa chako ndechei. Kuchengeta chiyero ichi chiri pakati pehuwandu hwakanaka kunogona kukubatsira kukudzivirira kubva kumatambudziko akakomba echirwere cheshuga, akadai sekukuvara kwetsinga, kukuvara kwemaziso, chirwere chemwoyo, uye chirwere cheitsvo .
Zvinhu zvatinogona kuita kuti tideredze mazinga eA1c
Zvakakosha kutora mushonga wakanyorwa nachiremba wako sezvawakarairwa. Pamusoro pezvo, ngatitarisei dzimwe tsika dziri nyore asi dzinoshanda zvikuru dzaunogona kushandisa muhupenyu hwako.
Ngatichenjererei nezvehukuru hwezvikamu.
Kutanga, wedzera zvishandiso zvidiki mukicheni yako. Izvi zvinosanganisira makapu ekuyera nechikero chekicheni. Izvi zvichakubatsira kuyera huwandu chaihwo hwechikafu chauri kudya. Kudya zvinopfuura zvinodiwa nemuviri wako kunogona kukonzera huwandu hweshuga muropa rako kukwira. Saka kudzora huwandu hwechikafu chako ndeimwe yenzira dzakanakisisa dzekuderedza A1c yako.
Pakutanga, chishandiso ichi chichakubatsira kunzwisisa kuti "chikamu chimwe chete" chii, kunyanya pazvikafu zvine starch zvakaita semupunga, chingwa, uye manoodles. Ungashamisika kuti chikamu chidiki sei. Asi netsika iyi, ucharega kudya zvakawandisa usingatombozvizivi.
Ngatifungei zvine hungwaru nezvemacarbohydrates.
Ichokwadi kuti makabhohaidhiretsi anowedzera huwandu hweshuga muropa nekukurumidza kupfuura zvimwe zvinovaka muviri. Kana ukadya makabhohaidhiretsi akawanda nguva dzose, A1c yako ichawedzera zvishoma nezvishoma.
Asi yeuka, hazvisi zvese zvinodyiwa zvisina kunaka. Tinofanira kusarudza.Masisitachi akanaka ane faibha yakawanda uye zvinovaka muviri. Ane hutano hwakanaka kupfuura chikafu chinongori masisitachi chete.
| Sitachi yakanaka (sarudza) | Sitachi inofanira kuderedzwa (dzivisa zvakanyanya sezvinobvira) |
|---|---|
| Mupunga, oats, mapfunde, bhari | Mupunga muchena, chingwa chichena, pasta |
| Muriwo (makarotsi, bhinzi, manhanga) | Mabhisikiti, makeke nezvimwe zvigadzirwa zvebhekari |
| Nyemba dzakadai se lentils, chickpeas, uye green beans | Zvinwiwa zvine shuga, zvinwiwa zvinotapira |
Maitiro ekugadzirira chikafu chako
Iyi inzira iri nyore kwazvo inorayirwa nenyanzvi dzezvekudya. Kamura ndiro yako mupfungwa dzako kuita zvikamu zvina:
- Hafu (1/2) yendiro: Zadza nemiriwo isina sitachi yakawanda. (Muenzaniso: sipinachi, kabichi, bhinzi, makarotsi, magaka, matomatisi)
- Chikamu chimwe muzvina chendiro: Zadza neprotein isina mafuta akawanda (semuenzaniso hove, huku isina ganda, mazai, nyemba, tofu)
- Dzimwe nguva (1/4): Zadza netsanga ine fiber yakawanda (semuenzaniso, mupunga webran, buckwheat, oats)
Kana wajaira kugadzira chikafu nenzira iyi, uchava nekudya kwakaringana.
Kuchinja mararamiro: huremu uye kurovedza muviri
Kuderedza uremu - hapana zvinangwa zvikuru zvinodiwa!
Havasi vese vane chirwere cheshuga cherudzi rwechipiri vane huremu hwakanyanya. Asi kana wakafuta zvishoma, ungasafanira kudzikisa huremu hwakawanda sezvaunofunga kuti uderedze A1c yako.
Vanachiremba vanowanzo kurudzira kuedza kudzikisa huremu hwako ne5% kusvika 10% panguva iyoyo . Sei zvakadaro? Kana ukaderedza huremu hwako, insulin yemuviri wako inova inoshanda zvakanyanya pakudzora huwandu hweshuga muropa. Izvi zvinogona kudzikisa A1c yako nekufamba kwenguva. Imwe ongororo yakaratidza kuti vanhu vakarasikirwa nehuremu hwavo ne5% kusvika 10% kane katatu vane mukana wekudzikisa A1c yavo ne0.5%.
Fungazve nezvemaitiro ako ekurovedza muviri
Kunze kwekudya zvine hutano, chinhu chakakosha chaunogona kuita kuderedza A1c yako kurovedza muviri. Asi kune imwe nzira inoshanda kwazvo yekurovedza muviri isiri kungomhanya chete patreadmill zuva nezuva, uye kurovedza muviri.
Kurovedza muviri nguva dzose, sekufamba, kumhanya, uye kutasva bhasikoro, uye kudzidzira kurwisa kukuvara, sekusimudza masimbi, kunogona kubatsira kuderedza huwandu hweA1c yako. Paunorovedza muviri, tsandanyama dzako dzinoshandisa shuga iri muropa rako kuti dzipe simba. Izvi zvinobatsira kudzora kukwira kamwe kamwe kweshuga muropa mushure mekudya. Kana ukaita kuti kurovedza muviri kuve tsika yezuva nezuva, uchaona kudzikira kukuru kwehuwandu hweA1c yako.
Mazano ekurapa uye rumwe ruzivo
Shandisa mushonga wacho sezvawakarairwa nachiremba.
Unogona kuderedza A1c yako nekudya uye kurovedza muviri. Zvisinei, kana chiremba wako akakunyorera mishonga yakaita seMetformin, Miglitol, kana Insulin, zvakakosha kuitora nedosi dzakakodzera uye panguva dzakakodzera. Kana ukasatora mishonga yako nguva dzose, huwandu hweshuga muropa rako hunogona kukwira, izvo zvinogona kukonzera A1c yakakwira.
Chinangwa chako chingave chekuderedza kana kurega kutora mushonga wako. Taura nachiremba wako nezvenyaya iyi. Asi usamborega kutora mushonga wako kana kuchinja mwero wemushonga wega.
Ziva nezvezvinowedzera
Kune mishonga yakawanda yekuwedzera iri pamusika inoti inoderedza A1c. Zvisinei, yakawanda yacho haina humbowo hwakakwana hwesainzi. Zvisinei, mimwe yakaratidzwa kuti ine simba. Semuenzaniso, pane humbowo hunoratidza kuti Berberine, Coenzyme Q10, uye sinamoni zvinogona kuderedza A1c nekufamba kwenguva. Zvisinei, zvakakosha kubvunza chiremba wako uye kuwana mvumo yake usati washandisa chero mishonga yekuwedzera.
Chekupedzisira, iva nemoyo murefu nezvose izvi. A1c yako inopfuura mwedzi yakati wandei, saka zvinotora nguva kuti iderere. Ungasakwanisa kuita zvese nemazvo, uye hazvina dambudziko. Chinhu chakakosha ndechekuramba uchiedza nenzira kwayo uye usingaregi. Ndivimbe, A1c yako ichadereresa nekuda kwekushanda nesimba kwako.
Mharidzo Yekuenda Nayo Kumba
- A1c inoyera huwandu hweshuga yako muropa mumwedzi miviri kusvika mitatu yapfuura. Kudzora izvi kunogona kukubatsira kudzivirira matambudziko ane njodzi echirwere cheshuga.
- Dzora huwandu hwezvokudya zvaunodya. Zadza hafu yendiro yako nemiriwo, hafu nemapuroteni, uye hafu nezviyo zvakapfuma mufayibha.
- Panzvimbo pekudya zvinotapira zvakaita sechingwa chichena nemupunga muchena, sarudza kudya zvinotapira zvakaoma zvakaita semupunga webran, oats, uye buckwheat.
- Kurovedza muviri zuva nezuva kwakakosha. Kurovedza muviri kwemwoyo, kwakadai sekufamba, uye kurovedza muviri kunovaka simba, kwakadai sekusimudza masimbi, kwakakosha.
- Kunyangwe kudzikira kwehuremu hwako ne5% kunogona kukanganisa zvakanyanya huwandu hweA1c mumuviri wako.
- Usamborega kutora mishonga yawakanyorerwa. Usairega kana kuichinja usina kupiwa mazano nachiremba.
- Iva nechokwadi chekubvunza chiremba wako usati watora chero chimwe chezvikafu zvinovaka muviri.
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