Une chirwere cheshuga here? Kana kuti pane mumwe munhu mumhuri yako kana shamwari yako ane chirwere ichi? Vanhu vazhinji vanotanga kunetseka uye kutya pavanoziva kuti vane chirwere cheshuga. Pane dzimwe nguva pavanofunga kuti, "Maiwe, hupenyu hwangu hwapera." Asi handizvo zvazviri. Chirwere cheshuga chirwere chekuti, kana chikabatwa nemazvo, chinogona kutungamira kuhupenyu hwakajairika, kana huri nani, uye hunofadza. Nhasi tiri kutaura nezvechiitiko chaicho chemunhu akadaro. Nyaya iyi ichava simba guru kwauri.
Chii chakaitika pawakaona kuti une chirwere cheshuga?
Murume ari munyaya iyi akaonekwa aine chirwere cheshuga cheType 2 muna 2019. HbA1c yake (inova huwandu hweshuga yeropa yaunowana mumwedzi mitatu yapfuura) yaive 12.7%. Glucose yake yekutsanya yaive 283 mg/dL. Aya ndiwo manhamba akakwirira zvikuru. Pakutanga, akafunga kuti, "Nyika yangu yaparara." Asi akakurumidza kuikunda, achifunga kuti, "Zvakanaka, ndinogona kudzora izvi," ndokuronga zano.
Saka chii chaakaita? Zvichitaurwa zviri nyore, akachinja zvinhu zvitatu zvikuru muhupenyu hwake.
1. Kudya
2. Kurovedza muviri
3. Kutora mushonga nemazvo
Nekubatanidzwa kwezvitatu izvi, arasikirwa nemakirogiramu angangoita 18. Kusvika nhasi, huwandu hwake hweHbA1c huri padanho rakanaka re6.3%. Tarisa, kana uine kutsunga, hapana chisingakwanisike, handiti?
Zvinhu zvakakosha zvaakaita kudzora shuga
Ngatitarisei dzimwe dzetsika huru dzakamubatsira parwendo urwu. Idzi dzichakubatsirawo zvikuru.
Kurovedza muviri kwakakosha.
Kurovedza muviri kwava chinhu chikuru muhupenyu hwake. Anoenda kugym mazuva maviri kana matatu pasvondo. Ikoko, anoita zvese kurovedza muviri uye kurovedza muviri .
- Kutanga, famba patreadmill kwemaminitsi gumi nemashanu kusvika makumi maviri.
- Zvadaro ndinoita mamwe maekisesaizi ekusimudza masimbi uye epasi.
- Pakupedzisira, chikamu chekurovedza muviri chinopedzwa nekufamba patreadmill kwemamwe maminitsi gumi kusvika gumi nemashanu.
Chinhu chinonyanya kukosha kusarudza maekisesaizi anokunakira, aunofarira, uye oramba uchiita. Taura nachiremba wako nezvazvo uye uwane mazano.
Kuongorora huwandu hweshuga nguva nenguva
Pakutanga, aishandisa app pafoni yake kuti aongorore zvese zvaaidya, kusanganisira kuti makabhohaidhiretsi mangani uye mapuroteni akawanda sei. Asi ikozvino ajaira zvekuti ava kuziva kuti ndezvipi zvekudya zvakamunakira.
Fungidzira, dzimwe nguva tese tinonzwa kuda kudya chimwe chinhu chatinoda. Chinhu chakadai sepasta kana manoodles. Tisati tadya chimwe chinhu chakadai, tinoongorora huwandu hweshuga muropa redu. Kana huwandu hweshuga huri padanho rakanaka se100-102 mg/dL, tinodya zvishoma. Asi kana huwandu hweshuga hwakakwira zvishoma se125-130 mg/dL, tinorega kudya chikafu ichocho zvachose pazuva iroro. Itsika yakanaka, handiti?
Kutora mishonga nenguva
Anotora 2000mg yemetformin pazuva. 1000mg mangwanani uye 1000mg nekudya kwemanheru. Pamusoro pezvo, anotorawo mushonga unoderedza cholesterol unonzi Lipitor senzira yekudzivirira mwoyo. Mhando nemazinga emishonga iyi zvinosiyana kubva kumunhu kusvika kumunhu. Saka, zvakakosha kuti ugare uchitora mushonga wako sezvakarairwa nachiremba wako.
Wakadzora sei kudya kwako nekunwa kwako?
Chimwe chinhu chinotyiwa nevanhu vazhinji kana zvasvika pachirwere cheshuga ndechekudzora kudya. Asi hazvina kuoma sezvamunofunga. Onai kuti anozviita sei.
| Kudya | Zvinhu zvekudya (Mienzaniso) | Zvinhu zvekurangarira |
|---|---|---|
| Kudya kwemangwanani | Chimwe chinhu chine mapuroteni akawanda, senge mazai. Bhari yakanaka yeprotein kana usina nguva. | Kutanga zuva nekudya zvine mapuroteni akawanda kunobatsira kudzora huwandu hweshuga muropa mukati mezuva. |
| Kudya kwemasikati | Sandwichi ine zvidimbu zviviri zvechingwa chisina makabhohaidhiretsi akawanda (semuenzaniso chizi, nyama/hove). | Kunyange zvazvo chidimbu chechingwa chakajairika chine magiramu angangoita 18 emacarbohydrate, chidimbu chechingwa chine magiramu mashoma chine magiramu mapfumbamwe chete. |
| Zvekudya zvemasikati | Bhawa reprotein, apuro rine peanut butter, mastrawberry, nemablackberries. | Ndinoedza kuchengetedza makabhohaidhiretsi ari pasi pemagiramu makumi matatu nemashanu pakudya kukuru uye ari pasi pemagiramu gumi nemashanu pakudya kwekudyira. |
| Kudya kwemanheru | Mapuroteni akawanda. Nyama, huku kana hove (senge salmon) nemiriwo yakaita sebroccoli. | Anoti chinhu chikuru ndechekusadya chero chinhu mushure me6:30 - 7:00 pm. |
Paakatanga kuziva kuti ane chirwere cheshuga, akarega zvachose kudya zvinhu zvakaita sembatatisi, chingwa, mupunga, nepasta. Asi ikozvino, ava kudya zvishoma nekudzora. Semuenzaniso, kana achida kudya pasta, anongodya zvishoma chete. Iri izano rakakosha zvikuru.
Vanhu nezvinhu zvakandibatsira parwendo urwu
Sezvinotaurwa nemurume uyu, haugone kufamba rwendo urwu uri wega. Chikonzero chikuru chekubudirira kwake ndechekuva neboka rakanaka rekutsigira rakakupoteredza. Kuva neshamwari nemhuri vanokukurudzira uye vanokuratidza zvikanganiso zvako isimba guru.
"Zvakakosha kutaura nevanhu vanogona kukubatsira. Ichi hachisi chinhu chaunogona kuita uri wega."
Vazhinji vane chirwere cheshuga vanonzwa sevari vega munyika ino, vakabatirira pachitsuwa. Havazivi zvekuita kana kuti vokumbira rubatsiro kuna ani. Kusava nachiremba anovanzwisisa uye anovabatsira idambudziko guruwo.
Saka chinhu chakanakisa chavakaita kwaive kuona chiremba we endocrinologist . Pamusoro pechiremba wemhuri yako, zvakanaka kuwana rutsigiro rwenyanzvi yakaita seiyi. Vanogona zvakare kukutumira kune vamwe vanhu vanogona kukubatsira, senge nyanzvi yezvekudya .
Makakunda sei matambudziko aya?
Kugadzirisa kushushikana kwakakoshawo kune chirwere cheshuga. Anopedza nguva nemwanasikana wake kuti aderedze kushushikana. Vaviri ava vakatanga kurima muriwo pamwe chete uye vanofara zvikuru kukohwa muriwo kubva mariri.
Dambudziko rake guru nderekuita zvakanaka kana pasina ari kumuona, paanenge ari ega. "Ndingadyei? Ndoenda kugym here? Ndingazvidzivirira here kuti ndisade kudya donut mangwanani ekuenda kubasa?" Izvi zvichiri matambudziko kwaari. Dzimwe nguva, paanenge achinwa kofi inotonhora isina shuga, zvinomuomera kuti asadye donut nayo.
Saka anoitei panguva dzakadai? Anotarisa mufananidzo wemwanasikana wake pafoni yake.
"Ndava nemakore makumi mana nematanhatu izvozvi. Ndinoda kubata ruoko rwemwanasikana wangu pazuva raanoroora. Paunofunga nezvazvo, zviri nyore kuita sarudzo chaiyo."
Ona kuti zvinokupa simba rakadini kuti uite chinhu chakakodzera kune mumwe munhu waunoda, uye remangwana rako.
Mharidzo Yekuenda Nayo Kumba
- Chirwere cheshuga (Type 2 Diabetes) hachisi mugumo wehupenyu. Idambudziko rinogona kugadziriswa.
- Kudya, kurovedza muviri, uye kutora mishonga sezvakarairwa zvese zvakakosha zvakaenzana.
- Tarisa huwandu hweshuga muropa rako uye HbA1c nguva nenguva. Taura nachiremba wako nezvazvo.
- Kudzora kudya hakurevi kusadya zvese. Chinonyanya kukosha pakusarudza chikafu chine makabhohaidhiretsi mashoma uye mapuroteni akawanda , uye kudya zvine mwero .
- Zvakaoma kufamba rwendo urwu uri wega. Kuva nemhuri inotsigira, shamwari, uye timu yakanaka yevanachiremba isimba guru.
- Dzimwe nguva paunenge uchiomerwa nekusarudza, zviyeuchidze kuti sei uchida kurarama. Ndiro richava simba rako guru.
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