Ngati mwapezeka kuti muli ndi matenda a shuga a mtundu wa 2 , ndiye kuti mukuvutika maganizo kwambiri. Koma ndibwino. Nkhani yabwino ndi yakuti, ngakhale kuti matenda a shuga ndi matenda omwe amafunika kuthandizidwa tsiku ndi tsiku, mukhoza kukhala ndi moyo wabwino, wathanzi ndi shuga. Zowonjezera zikuluzikulu zopambana ndizolimbikitsa, kuthandizira, kukonzekera ndi kusintha kwa moyo. Mwa izi, zigawo ziwiri zovuta kwambiri, zakudya, ndi zochitika zolimbitsa thupi, ndi kusintha kwa moyo komwe kungakuthandizeni kulemera, kuwonjezera mphamvu zanu ndikusintha kwambiri shuga lanu.
Ndilo mawu apadera a American Diabetes Association: "Pomwe atulukira, odwala omwe ali ndi HgbA1c omwe ali pafupi ndi cholinga (mwachitsanzo, <7.5%) akhoza kupatsidwa mwayi wochita kusintha kwa moyo kwa miyezi 3 kapena 6 Kuyamba pa pharmacotherapy (kawirikawiri metformin). "
Izi zikutanthauza kuti ngati ndinu munthu watsopano yemwe mwapezeka ndi matenda a shuga omwe A1c amadziwa kuti ali pafupi, pafupifupi 7.5%, ndiye kuti njira zoyamba zothandizira matenda angakhale zakudya ndi zochita masewera olimbitsa thupi kwa miyezi itatu kapena isanayambe musanayambe mankhwala. Koma kuperewera, zakudya, ndi zochitika zina zimasintha, mukhoza kusintha kapena kusiya mankhwala anu palimodzi. Awa ndi mawu ofunika kwambiri. Odwala atsopano omwe amawapeza amalephera kulemera ndipo amasiya kumwa mankhwala-n'zotheka. Ikani malingaliro anu ndipo inu mukhoza kuchita chirichonse. Ndiye muyenera kuyamba pati?
Tengani Njira Yopirira Pakati
Palibe anthu awiri omwe ali ndi shuga ayenera kuchitidwa chimodzimodzi.
Chifukwa chiyani? Chifukwa tonsefe tili ndi zizolowezi zosiyana, ndondomeko za ntchito, zokonda chakudya, ndi zina. Ndikofunika kuti mupeze njira yabwino yomwe ikukuthandizani. Zovuta inu mudzakhala nawo "apolisi akudya" akuyesera kukuuzani zomwe mungadye. Mwinanso mungamve zambiri zotsutsana, monga simungadye zipatso , zomwe si zoona.
Ndikofunika kulandira maphunziro a shuga kudziletsa nokha kuchokera kwa katswiri wololedwa, monga mphunzitsi wovomerezeka wa shuga, kukuthandizani kukonza matenda anu a shuga ndikukutengerani. Aphunzitseni momwe angakhalire chakudya chabwino ndi zochita zolimbitsa thupi.
Sintha Zakudya Zanu
Kupeza njira yathanzi ndi yodalirika yodyera ndizofunikira kwambiri kuwonongeka kwa kulemera ndi kuchepetsa kulemera. Anthu ambiri adzapambana potsatira chakudya chamtundu wina, koma atasiya "kudya" amapeza kulemera kwake komanso zambiri. Muyenera kuyesetsa kukhala osasinthasintha. Imodzi mwa njira zabwino kwambiri zothandizira izi ndikukumana ndi aphunzitsi ovomerezeka ndi shuga kapena olemba zakudya omwe amalembedwa kuti angakuthandizeni kupanga ndondomeko yabwino kwambiri - kaya ndi yotsika kwambiri m'thupi, zakudya zosakanizidwa kapena zakudya zosagwirizana ndi makhabohydrates, kutsindika pazakudya n'kofunikira chifukwa izi ndi mitundu ya zakudya zomwe zimakhudza shuga zamagazi kwambiri.
Zakudya zimapezeka mu zakudya monga zipatso, mkaka, yogurt, mpunga (nyemba, pasita, mpunga, nyemba), ndiwo zamasamba zowonjezera (mbatata, nandolo, chimanga), ndi zakudya za shuga (ma makeke, keke, maswiti, ndi ayisikilimu). Kudwala matenda a shuga sikukutanthauza kuti mwaletsedwa kudya zakudya zamagazi, koma ndizofunikira kusankha mitundu yabwino ya chakudya m'zinthu zoyenera.
Kuchepetsa chakudya chanu cha m'magazi kudzakuthandizani kuti musamapanikize pancreas yanu, kulemera, kuwonjezera mphamvu zanu ndikuchepetsa dzuwa lanu.
Anthu ambiri amaoneka kuti ali ndi chakudya cham'mawonekedwe chapamwamba, chakudya chamadzulo komanso chakudya chamagulu. Kuti muyambe, ganizirani za mbale yanu; Gwiritsani ntchito mbale yaing'ono ndikupangira 1/2 ya mbale yanu yosakaniza (saladi, broccoli, sipinachi, katsitsumzukwa, etc.), 1/4 mwa mapuloteni anu odyera (nkhuku zoyera, nkhuku, nyama yowonda), ndi 1 / 4 a mbale yanu yamadzimadzi-mbatata, nyemba, quinoa, balere, bulgar, ndi zina zotero.
Kodi ndinu munthu amene mumachita bwino ndi dongosolo? Kodi mukusowa ndondomeko yokonza chakudya kapena kodi mungakhale bwinoko kulingalira magawo, kuwerenga ndi kuwerenga za chakudya? Mwanjira iliyonse, mudzafunika kudziwa momwe mungadyerere pamodzi. Mukhoza kugwiritsira ntchito zakudya zophweka ndi zosavuta .
Pezani Kusuntha
Musaleke kuwerenga-kusuntha sikuyenera kutanthauza kupita ku masewera olimbitsa thupi kwa maola ambiri. Poyamba, ingosunthirani zambiri . Kuchita masewera olimbitsa thupi n'kofunika kwambiri pogwiritsa ntchito insulini (yomwe imathandiza kusuntha shuga m'maselo anu) ndi kuchepetsa shuga wa magazi. Ndipo pamene mukusunthira kwambiri, zimakhala bwino kuti thupi lanu likhale labwino ndipo mudzakhala odziwa bwino kuyatsa mafuta.
Moyo uli wotanganidwa ndipo kupeza nthawi yochita masewera olimbitsa thupi kungakhale kolimba, koma kufunika kokasunthika sikungakhale kovuta, makamaka ngati muli munthu yemwe akukhala pa desiki tsiku lonse. Kuti mudziwe nokha, yesani kuchita masewera olimbitsa thupi. Pulogalamu yanu yopangira kalendala yanu ngati mukufuna kukonzekera tsiku la masana-kudzipereka. Chitani mwambiri momwe mungathere ndi cholinga choyesera kugonjetsa zochitika pamapeto pa mphindi 150 pa sabata la ntchito yolimbitsa thupi kuphatikizapo kuthamanga, kukana, ndi kusinthasintha. Gawo lovuta kwambiri ndikudzifikitsa nokha kuti muyambe, koma mukangomva mudzasangalala kwambiri.
Ganizirani za Kuwonongeka kwa Kulemera Kwambiri
Chimodzi mwa zifukwa zomwe anthu amapezera shuga ndi chifukwa cha kulemera kwakukulu. Mukanyamula zolemetsa, thupi lanu silingathe kusuntha shuga m'magazi anu kuti mugwiritse ntchito mphamvu chifukwa maselo anu amatsutsana ndi insulini. Insulini ndiyo hormone yomwe imakhala ngati "wodikira pachipata." Amatsegula chipata kuti shuga ikhoze kulowa mu selo; pamene maselo anu sagonjetsedwa ndi insulini shuga sungalowe mu selo ndipo m'malo mwake imakhala m'magazi anu. Mwa kutaya pafupifupi 5-10% ya kulemera kwa thupi lanu, mukhoza kuthandiza kuchepetsa shuga.
Yesani Magazi Anu Zotsatira
Ngati mutapezeka kuti muli ndi matenda a shuga ndipo simutenga mankhwala alionse, simungaone chifukwa chilichonse choyesera magazi anu. Koma, kuyezetsa shuga m'magazi kungakhale ngati kutsegula maso ndi chida cholimbikitsira kuti musinthe zakudya zanu ndi kusuntha.
Simukusowa kuyesa katatu patsiku, koma cholinga chake kuyamba kuyesa kangapo pa sabata. Kusala kudya kwina (m'mawa pamene simudadye maola 8) ndi maola awiri mutatha kudya. Gwiritsani ntchito nambala yanu kuti muyambe kudya zakudya zamagulu komanso muziwonjezera ntchito yanu. Kwa ena, ichi ndi chida chabwino (bwino kuposa chiwerengero) chomwe chimagwiritsidwa ntchito pofuna cholinga. Kodi singano zazonda? Simuyenera kuchita mantha; minofu ya lero ndi yopepuka komanso yowongoka yomwe imachepetsa kupweteka.
Kuchokera
Inzucchi, Silvio, et. al. Kusamalira hyperglycemia mu mtundu wa shuga 2: mawu okhudza matenda odwala matenda a shuga (ADA) ndi mgwirizano wa European diabetes (EASD). Chisamaliro cha shuga :