Kusintha Kwambiri Kuti Muchepetse Mtundu Wanu Wopweteka wa Shuga

Ngati mwangouzidwa kuti muli ndi matenda ovomerezeka, simuli nokha. Zomwe Zimayambitsa Matenda ndi Kuteteza Matendawa zimayesa kuti anthu okwana 84.1 miliyoni akuwona kuti ali ndi prediabetes . Mwa iwo omwe ali ndi matenda a prediabetes, 90% sadziwa ngakhale kuti ali nawo. Ngakhale matendawa atha kukhala oopsa komanso oopsa, akhoza kusintha moyo wanu kuti ukhale wabwino.

Ndawona odwala omwe ali ndi matenda a prediabetes akusintha moyo wawo wonse - njira yawo yowunikira imathandiza kuti azidya bwino, azichita masewera olimbitsa thupi, azilemera, azikhala bwino, komanso asateteze mtundu wa shuga.

American Diabetes Association Standards of Care inanena kuti mungathe kuchepetsa kapena kuchepetsa mtundu wa shuga wa mtundu 2 ndi kusintha kwa moyo . Kwa ambiri, kupewa kumadalira kwambiri kulemera kwa thupi. Kuchuluka kwa kulemera kwake kofunika kuti tipewe kapena kuchepetsa kuchepa kwa shuga kumasiyana pakati pa munthu ndi munthu. Kawirikawiri, kutayika kwa pafupifupi asanu ndi awiri pa zana la kulemera kwa thupi lanu kungathandize kuthetsa shuga. Kwa munthu wolemera mapaundi 200, izi zingakhale zolemera 14 pounds. Munthu aliyense ali wosiyana, koma mfundo yaikulu ndi yakuti kupewa mtundu wa shuga 2 ndi kotheka. Nthawi zina zomwe muyenera kuchita ndikupanga kusintha pang'ono.

Kodi Matendawa Ndi Otani?

Prediabetes ndi mawu ogwiritsidwa ntchito kwa anthu omwe ali ndi vuto losala kudya (IFG) kapena kulekerera kugonana kwa magazi (IGT).

IGF ndi IGT zimayenderana ndi kunenepa kwambiri (makamaka mimba yamimba m'mimba kapena obisala kwambiri). Thupi lanu limagwiritsa ntchito shuga monga gwero la mphamvu. Insulini-mahomoni opangidwa ndi mphutsi-ndizofunika kutenga shuga m'magazi anu kuti mugwiritse ntchito mphamvu. Kwa munthu yemwe ali ndi matenda a shuga, izi zimagwiritsidwa ntchito bwino; shuga m'magazi amakhala okwera, koma si okwera mokwanira kuti akhale ndi matenda a shuga.

Kusadya Bwino Kwambiri Gulusi

Kutsala kwa shuga kumatanthauzidwa ngati kuwerenga shuga m'magazi komwe kumatengedwa mu nthawi ya kusala kudya (simunadye maola asanu ndi atatu kapena kuposerapo). Kuyezetsa magazi koyenera kungapereke chiyero ichi.

Kodi Kulimbitsa Thupi N'kutani?

Kulephera kulekerera ndi kusakanikirana ndi momwe thupi lanu limayankhira ndi shuga. Mwachitsanzo, nthawi iliyonse mukadya Zakudya Zakudya Zakudya Zakudya Zimasweka ndipo Zimasintha kukhala shuga. Insulini imatulutsidwa ndi mphukira kuti mutenge shuga kuchokera ku magazi kupita ku maselo kuti mugwiritse ntchito monga mphamvu. Ngati shuga lanu la magazi likupitirirabe mpaka patatha maola awiri mutatha kudya, thupi lanu silingathe kukhala ndi vuto la shuga. Izi zikhoza kutsimikiziridwa ndi Mayeso Omwe Amayendera Kulimbitsa Thumbu (OGTT). OGTT ndi mayeso omwe amachitidwa poyesera magazi musanayambe kupatsidwa chakudya chamagazi (75 g gramu carbohydrate).

Nanga bwanji HgbA1c?

Munthu akhoza kugwera muyeso wa prediabetes pokhala ndi Hemoglobini yokwera A1c (HgbA1c). HgbA1c ndi miyezi itatu ya mazira a magazi .

Kumene kutsekula kwa shuga ndi mayendedwe a kulekerera kwa shuga kumapereka chithunzi cha zomwe shuga akuchita pa nthawi yake, HgbA1c imapereka maola 24 pa miyezi itatu.

Mmene mungapewere kapena kuchepetsa mtundu wa shuga

Pezani chithandizo: Choyamba, yambani mwa kupeza thandizo-kujowina pulojekiti yokhudzana ndi kulemera kwa thupi kapena kukumana ndi wolemba zakudya wodzitetezera kapena wovomerezeka wovomerezeka wa shuga. Mapulogalamu kapena uphungu umodzi payekha womwe umatsogoleredwa ku kulemera kwa thupi kungakuthandizeni kudziwa zomwe zakudya zimakhudza shuga wa magazi kwambiri, kulamulira gawo, komanso momwe angadye chakudya choyenera, chabwino.

Mudzafunanso kusunthira zambiri, kutengera pafupifupi 150 minutes pa sabata. Anthu opambana kwambiri ndi omwe akutsatiridwa nthawi zonse. Kuwongolera uphungu kumalimbikitsa ndipo kumathandiza kuwunikira kusintha. Funsani dokotala wanu ngati ali ndi wina kapena pulogalamu yomwe angakuuzeni.

Yang'anani Zakudya Zanu Zamadzimadzi : Zakudya za m'thupi ndizo zimayambitsa magetsi, koma zikadya mopitirira muyeso, zimasungidwa monga mafuta. Ndipo pamene thupi lanu silikugwiritsa ntchito shuga moyenerera, kudya kochuluka kwa zakudya m'thupi kumayambitsa shuga a magazi kuti apitirize kukwera. Pofuna kuchepetsa kulemera kwa thupi ndi shuga wambiri, muyenera kuchepetsa zakudya zazakudya, makamaka zakumwa zakumwa shuga (kuphatikizapo madzi a zipatso), mikate yoyera, makeke, makeke, ndi ayisikilimu. Chinsinsi ndicho kudya zakudya zosinthika zamagulufidi , osati zakudya zopanda chakudya. Kuchotsa zakudya zamagazi kwathunthu kungabweretsetu kutopa, kutaya ma vitamini, ndi kudzimbidwa, kutchula ochepa. Ngakhale zakudya zamtundu wa m'magazi zimakhala ndi magwero a chakudya monga zipatso, yogurt, ndi mbewu zonse. Mukamasankha chakudya mudzafuna kusankha zovuta, zitsulo zam'mwamba zomwe zili mbali yolamulidwa. Ndibwino kuti mukumane ndi munthu wodziteteza kapena wodziteteza wa shuga kuti abwere ndi zakudya zabwino. Komabe, mfundo zina zosavuta zokhudzana ndi kusintha kwa thupi lanu zimaphatikizapo:

• Idyani Mapuloteni Apamwamba Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamakono Kwa anthu ena omwe amayamba tsiku lokhala ndi chakudya cham'madzi cham'madzi amatha kupanga shuga tsiku lonse. Ndipo zakudya zomwe mumadya zimakhala zovuta kwambiri zomwe mumaziika pamphuno kuti mupange insulini. Ndimauza odwala anga kupewa: tirigu wa shuga, muffins, bagels, ndi granola nthawi zonse momwe angathere, koma makamaka m'mawa.
• Gwiritsani ntchito Njira ya Plate: Muyenera kupanga hafu ya masamba anu osadya zamasamba (saladi, broccoli, sipinachi, kolifulawa, anyezi, tsabola, biringanya, etc.). Izi zimapereka mphamvu, madzi, zitsulo ndi makapu ochepa. Gawo limodzi la mbale yanu kapena 1 chikho chiyenera kuperekedwa kwa wowuma: mbewu zonse monga quinoa, balere, bulgar, ndi zina zotengera chakudya kuphatikizapo, mbatata (ndi khungu), sikwashi, ndi nyemba. Ndipo gawo lina la mbale yanu kapena kukula kwa bolodi la makhadi ayenera kukhala olimba mapuloteni: nkhuku zoyera, nkhuku, nsomba, nyama yowonda.
• Kumwa Zakudya Zosangalatsa Zonse ndi Zosakaniza Zowonjezera: Zakumwa zakumwa zimayambitsa kusinthasintha kwa shuga ndi kulemera kwa magazi . Pewani tiyi, soda, tiyi okometsetsa, ndi kuwonjezera shuga ku khofi yanu. Mmalo mwake, imwani tiyi wosakoma, khofi, seltzer, ndi madzi ndi mandimu kapena laimu.
• Kusakaniza Mwachangu: Kuwaza pa chips, crackers, ndi cookies kungachepetse kulemera kwa thupi komanso kumathandiza kuti triglycerides ndi shuga zowonjezereka zikule. Zakudya zopsereza zakudya zopatsa thanzi, zotsekemera m'magazi:
  • 1 apulo yaing'ono (kukula kwa mpira wa tenisi) ndi supuni imodzi ya mafuta okoma
  • Makapu atatu amawombedwa ndi mapulogalamu omwe ali ndi magawo 1 a mafuta otsika kwambiri
  • Dulani masamba ndi supuni 2 hummus kapena guacamole
  • ¼ chikho chosatulutsa mtedza: amondi, cashews, pistachios, walnuts, etc
  • 1 ochepa mafuta otsika kwambiri Greek yogurt ndi 1/2 chikho zipatso
• Lingalirani Mankhwala: Ngakhale kuti kusintha kosintha moyo kumakhala kosangalatsa, bungwe la American Diabetes Association likusonyeza kuti kugwiritsa ntchito Metformin kungawonedwe ngati anthu omwe ali ndi vuto losala kudya, kutaya mtima kwa shuga, kapena HgbA1c. Kwa omwe ali ndi BMI ya 35 kg / m2, omwe ali ndi zaka 60 kapena amayi omwe ali ndi matenda a shuga oyambirira, izi zikhoza kukhala zoyenera. Metformin ndi mankhwala omwe amathandiza insulini kukana pogwiritsa ntchito insulini thupi limatumiza ndi kutumiza chizindikiro kwa chiwindi kuti asiye kupanga shuga wambiri. Ndi mankhwala osapitirira ndale ndipo amagwiritsidwa ntchito ngati mzere woyamba wa mankhwala kwa anthu omwe ali ndi shuga. Sitiyenera kuchitenga pokhapokha ataperekedwa ndi dokotala.

_Zotsatira:

_{Association of American Diabetes Association. Malamulo a Zamankhwala pa Matenda a Shuga - 2017. Chisamaliro cha Shuga. 2017 Jan; 40 Phunziro 1: S1-132.
Maofesi a Kuletsa ndi Kuteteza Matenda. Prediabetes.}