Vazhinji vedu tinofunga kuti chirwere cheshuga chinongobata vanhu vakafuta uye vakafuta. Asi waizviziva here kuti kune mumwe munhu ari munyika yekuSouth Asia yakaita sesu, kureva Sri Lanka, kunyangwe takaonda kana kuti tine huremu hwakajairika, tine mukana mukuru wekuwana chirwere cheshuga cherudzi rwechipiri? Kutaura zvazviri, kana tichienzanisa nemamwe mapoka emadzinza, njodzi yedu yakapetwa ka4. Ichi chinhu chinotishamisa zvikuru. Saka nhasi, ngatitaurei nezvechikonzero nei izvi zvichiitika, zvatinofanira kuziva, uye zvatinogona kuita kuti tizvidzivirire kubva kuchirwere ichi.
Sei vanhu vekuSouth Asia vakaita sesu vari panjodzi huru?
Chikonzero chikuru cheizvi inzira iyo miviri yedu inochengeta mafuta. Fungidzira, mafuta asingaoneki akachengetwa akakomberedza nhengo dzakakosha mumuviri wedu dzakadai sechiropa netsandanyama. Mukurapa, izvi zvinonzi (Visceral adiposity) . Ichi chinhu chinogona kuitika kubva mukati, kunyangwe kana muviri wedu wakatetepa uye usingaratidzike wakafanana nawo kubva kunze.
Zvichitaurwa zviri nyore, nekuda kwemafuta akakomberedza nhengo iyi, homoni inonzi insulin inogadzirwa nepancreas yemuviri wedu haigone kushanda nemazvo. Basa guru re insulin nderekubatsira masero kutora shuga (glucose) muropa oishandura kuita simba. Saka, kana insulin isingakwanise kuita basa rayo nemazvo nekuda kwemafuta aya, tinoidaidza kuti insulin resistance . Izvi zvinokonzera kuti huwandu hweshuga muropa hukwire.
Hazvina mhosva kuti unoita maekisesaizi akawanda sei, kana mafuta aya akachengetwa mutsandanyama, zvinova zvakaoma kuti tsandanyama idzodzo dzitore shuga kubva muropa. Ichi chimwe chezvinhu zvinoita kuti insulin isashande zvakanaka.
Dambudziko ratiri kusangana naro rine zvinhu zviviri: kuramba uye kushomeka
Sevanhu vekuSouth Asia, nyaya iyi yakanyanya kuoma kwatiri nekuda kwezvikonzero zviviri.
1. Kusakwanisa Kurapwa neInsulin: Sezvandambotaura, kunyangwe muviri wedu uchigadzira insulin, haishande nemazvo. Chiremba ane hunyanzvi akataura nezveizvi akataurawo zvakaitika kwaari. Paakatanga chirwere cheshuga panguva yekuzvitakura, aifanira kubaya insulin yakawanda kunyangwe aive nechiyero chemuviri (BMI) chakajairwa. Izvi zvinoreva kuti kunyangwe paine insulin mumuviri, haishande nemazvo, saka inodiwa yakawanda.
2. Kushaikwa kweInsulin: Imwe nyaya ndeyekuti majini, masero anogadzira insulin (ma beta cells) mupancreas yedu haashande zvakanyanya. Izvi zvinonzi (beta cell blunting).Kureva kuti, patinodya, huwandu hweshuga muropa redu hunokwira. Ipapo pancreas inowana chiratidzo chekuti ibudise insulin. Asi nekuti masero edu "ane usimbe", haaburitse insulin kusvika huwandu hweshuga muropa hwakwira zvakanyanya. Saka tine dambudziko rekuti insulin haishande zvakanaka kune rumwe rutivi, uye dambudziko rekuti insulin haibudise yakakwana kune rumwe rutivi.
Ndezvipi zvinhu zvinogona kukonzera njodzi yekuongororwa chirwere cheshuga?
Sevanhu vekuSouth Asia, tinofanira kungwarira nezvezvinodiwa zvakasiyana nezvinotarisirwa pakuongorora chirwere cheshuga. Zvakakosha kuti uongororwe chirwere cheshuga kana body mass index yako, kana kuti BMI, iri pamusoro pe23. Kunyangwe avhareji yehuwandu munyika dzekuMadokero iri 25, nekuda kwekusiyana kwemajini edu, tiri panjodzi kunyangwe kana BMI iri pasi.
Tarisa kana uine chimwe kana zvimwe zvezvinhu zvinotevera zvinogona kukonzera njodzi.
| Chinhu Chinokonzera Njodzi | Tsananguro |
|---|---|
| BMI (Muviri Wemuviri) | Kana BMI yako ichipfuura 23 kg/m². |
| Nhoroondo yemhuri | Kana amai vako, baba, mukoma kana hanzvadzi yako vaine chirwere cheshuga cherudzi rwechipiri. |
| Zvimwe zvirwere | Kana mumwe munhu mumhuri yako aine nhoroondo yechirwere cheshuga, chirwere chemwoyo, BP, kana huwandu hwe triglyceride muropa huri pamusoro pe250 mg/dL. |
| Kunyanya kuvakadzi | Kana wakambova nePolycystic Ovary Syndrome (PCOS) kana kuti wakambova nayo. |
Unotaura sei nachiremba wako nezveizvi?
Chinhu chinonyanya kukosha ndechekutanga nekutaura nachiremba wako nezvazvo. Chiremba wako angasade kukuyedza chirwere cheshuga nekuti une huremu hwakakwana. Asi unogona kumutsanangurira zvinhu izvi.
Paunoenda kunoona chiremba wako, taura chimwe chinhu chakadai sekuti, "Chiremba, kunyange zvazvo BMI yangu iri pakati pehuwandu hwakajairika, ndinoziva kuti ndiri wekuSouth Asia uye ndiri panjodzi yekubatwa nechirwere cheshuga kunyangwe kana BMI yangu iri pasi. Saka munogona here kutarisa A1c yangu?"
A1c (HbA1c) chiyero chehuwandu hweshuga muropa rako mumwedzi miviri kusvika mitatu yapfuura. Kuongororwa uku kunogona kukuudza kana uine chirwere cheshuga kana kuti uri panjodzi yekubatwa nechirwere cheshuga (prediabetes). Zvakakosha kutarisira hutano hwako.
Kudya uye mararamiro: Chii chatinofanira kuita?
Kudya kwako kwakakosha ne70% mukurapa chirwere cheshuga. 30% yasara ndeyekurovedza muviri.
Nyanzvi dzinoti, "Handimbotauriri varwere vangu kuti varege zvachose kudya chikafu chandinofarira. Chinhu chakakosha ndechekunzwisisa chekudya zvishoma, chekudya zvakawanda, uye kuti chikafu chinofanira kuenzana sei."
Kudya kwedu kukuru muSri Lanka kunowanzova nemacarbohydrates akawanda (starch). Tinodya chikafu chakagadzirwa nemupunga, chingwa, nefurawa zvakanyanya. Chero rudzi urwu rwemacarbohydrates runokonzera kukwira kweshuga muropa. Saka chatinofanira kuita ndechekusarega kudya chikafu ichi zvachose.
- Chinja nzira yaunogadzirira ndiro yako yemupunga: Ipa chikamu chimwe muzvina chendiro yako mupunga, chikamu chimwe muzvina chendiro yako mupuroteni (hove, huku, mazai, nyemba, nyemba), uye chikamu chimwe muzvina chendiro yako mumiriwo nemiriwo.
- Isa zvekudya zvakapfuma mufaibha: Zvokudya zvakaita sezviyo, oats, mupunga webrown, miriwo, nemichero zvinoderedza mwero wekuwedzera shuga muropa.
- Dzivisa kudya zvakabikwa muzvikafu zvine shuga yakawanda: Izvi zvinokonzera kukwira kweshuga muropa kamwe kamwe.
Usarega chirwere cheshuga chichikutonga. Pane kudaro, dzidza nezvechirwere ichi, bvunza chiremba wako kuti akupe mazano anodiwa, uye chinja mararamiro ako.
Mharidzo Yekuenda Nayo Kumba
- Kuva wekuSouth Asia, kunyanya wekuSri Lanka, chinhu chikuru chinokonzera chirwere cheshuga cherudzi rwechipiri.
- Njodzi iyi haiperi kunyangwe huremu hwemuviri wako hwakafanana kana kuti kunyange kana wakatetepa.
- Kana BMI yako iri pamusoro pe23 kana kuti kana mumwe munhu mumhuri mako aine chirwere cheshuga, unofanira kuongororwa.
- Ita basa rekutarisira hutano hwako uye kumbira chiremba wako kuti akuongorore chirwere cheshuga. Bvunza nezvebvunzo yeA1c.
- Kudya kwakakosha zvikuru. Dzora kudya kwako kwemacarbohydrate (starch) uye tarisa pakudya kwakapfuma mumapuroteni nefayibha.
- Usatya kukumbira rubatsiro. Neruzivo rwakakodzera uye manejimendi, unogona kurarama hupenyu hune hutano.
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