Yambani lero
Chimodzi mwa mavuto akuluakulu a shuga ndikulingalira momwe mungagwirizane ndi moyo wanu wamtendere. Kusamalira tsiku ndi tsiku kuli kovuta, bizinesi ya maholide - maphwando, kugula, chakudya chamadzulo, ndi zochitika zingakulepheretseni kugwedezeka, kutayika, ndi kukhumudwa. Kupanikizika kwakukulu kungakulepheretseni kulemera kwanu ndi kuyendetsa shuga. Ndikofunika kuphunzira momwe mungakonzekere matenda anu a shuga komanso ntchito zanu ndi nthawi.
Mwamwayi, ndinapempha Susan Weiner, a 2015 AADE Diabetes Educator wa Chaka (American Association of Diabetes Educators) ndi wolemba mabuku wa Complete Complete Diabetes Organizer: Buku Lanu la Kulimbana ndi Matenda Ovutika Kwambiri ndi Omwe Amasamalidwa Kwambiri Moyo kutilowetsa zinsinsi zake.
Q: Ndi njira iti yabwino yokonzekera matenda a shuga pa nyengo ya tchuthi?
A. Zikuwoneka kuti pali mndandanda wopanda malire "wochita" kuchokera ku Halloween mpaka ku Tsiku la Chaka chatsopano. Ndi njira zingapo zosavuta kupanga, mukhoza kupitirizabe kusamalira matenda anu a shuga nthawi yonse yozizira.
- Pangani ndandanda ya tchuthi kuti muwerenge. Pangani mndandanda wa zonse zomwe mukufuna ndikuzichita pa nyengo ya tchuthi. Lembani ntchito zanu mu bukhu la zolemba, mu gawo lolemba la foni yanu kapena pa pulogalamu . Kuchita "ubongo wa ubongo" kumatenga "kukumbukira kukumbukira" ndikukutetezani zochita zanu ndi kusamalira shuga.
- Gwiritsani ntchito kalendala . Dulani mndandanda wanu kuntchito zochepa. Lembani ntchito iliyonse mu kalendala yanu. Tulukani ndipo tulukani ntchito iliyonse ngati itatha.
- Nthawi zonse muzikonzekera. Kodi nthawi yanu yogula nsomba iliyonse ikakhala yabwino? Kuphika ndi kutsegula phwando lanu lija masabata pasadakhale. Iwe udzakhala wokondwa kuti iwe unatero.
- Chotsani makina anu owonjezera. Nyumba yaufulu ikuluikulu idzakuthandizani kuti mupumule ndikupatsani malo alionse omwe mukufunikira pa maholide.
- Pemphani thandizo. Palibe chifukwa chochitira izo zonse. Funsani thandizo ndi kukonza chakudya kapena kugula. Nthawi zambiri abambo ndi abwenzi akhoza kuthandiza pokhapokha atadziwa kuti akufunikira.
Q. Kodi mungalimbikitse anthu kuti azipumula pang'ono ndi matenda awo a shuga?
A. Matenda a shuga angamve ngati akudya ndi kupitirira. Ndili ndi 24-7. Kunena zoona, simungathe kukhala ndi tchuthi ku matenda anu a shuga popanda zotsatira. Koma, ngati mukumva kuti mukuwotchedwa kapena mukuvutika ndi matenda anu a shuga "mndandanda," pali njira zingapo zopezera mpumulo.
- Phatikizani njira zokonzekera mu tsiku lanu. Pokonzekera ndi njira zina zotchulidwa pamwambapa, mukhoza kuchita zambiri zomwe muyenera "kuchita" kuti mukhale ndi nthawi yochuluka yochita zomwe mukufuna kuchita. Ndipo kumbukirani kudzipindulira nokha pa ntchito yabwino. Mungasangalale kuyenda ndi mnzanu kapena kanema pamene mukukwaniritsa ntchito zanu za tsiku ndi tsiku.
- Limbikitsani nthawi zomwe mumakonda. Mutha kukhala ndi mkate wa velvet wofiira a Marita Martha kapena amayi anu otchuka a mbatata latkes. Chakudya ndi gawo lapadera la nyengo ya tchuthi, choncho kondwerani popanda mlandu. Ingodyani moyenera ndikukonzekera chakudya chanu pazomwe mukuchita mwachidwi. Ndikulingalira kuti mukhoza kutchula izi kuti "kupuma pang'ono" kuchokera ku matenda anu a shuga akudya zakudya, chifukwa izi ndi zakudya zomwe simungadye chaka chonse.
Q: Kodi mumalimbikitsa bwanji anthu omwe ali ndi matenda a shuga poika patsogolo pa maholide kuti athe kuchita zinthu popanda kudziiwala okha?
A. Zili zovuta kwambiri kuti mukhale ndi thanzi lanu. Ngati simudzisamalira nokha, simudzadzimva bwino, ndipo maholide adzakhala olemetsa m'malo mochita zinthu zosangalatsa. Choncho pitirizani kuyenda ndi zofunikira. Mndandanda wamfupi:
- Pitirizani kuyesa shuga lanu la magazi nthawi zambiri. Kuyeza zakudya zam'kapu m'thupi kungakhale kovuta. Kuchita kwanu mwowonjezereka ndi kuyesayesa shuga kwa magazi kungathandize kupanga "kulingalira" pokhudzana ndi kafukufuku wa carb ndi zochitika za tchuthi.
- Konzani kuti mudye zakudya zanu ndi zakudya zokhazikika panthawi yake mukapita kukagula. Tengani zakudya zanu mofulumira komanso zakudya zanu ngati mukukhala kunja kukagula tsiku lonse.
- Musakhale wamanyazi . Funsani okondedwa anu mafunso aliwonse omwe muli nawo pa menyu. Ngati simukumva bwino kuchita izi, bweretsani appetizer wathanzi monga phwando lanu ku phwando. Mudzadziwa kuti muli ndi chinachake chomwe mungasangalale nacho.
- Konzani kuti mupitirize kugwira ntchito mwakuthupi. Pezani tsiku la kalendala la ntchito yowonongeka, ngakhale ikuyenda misika.
- Samalani mowa wanu. Ndi phwando lonse la tchuthi ndi zochitika, n'zosavuta kuwonjezera.
Q: Kodi njira yabwino yothetsera nkhawa panthawiyi ndi iti?
A. Yang'anani ndi kusamalira matenda a shuga. Kusinthasintha kwa magazi m'magazi kungapangitse kuwonjezeka kwambiri pa maholide. Pitirizani kuyang'ana pa banja, abwenzi ndi anthu ofunika pamoyo wanu. Zikondweretseni tanthauzo la tchuthi-chifukwa ndi lofunikira kwa inu.
Ngati muli ndi chidwi ndi chinachake, dziperekeni pa maholide. Mudzakhala wokondwa ndikuthandiza munthu amene akusowa thandizo.
Q: Kodi nkofunika kupeza chithandizo choletsa kutaya mtima?
A. Mwamtheradi. Pa maholide, nthawi zambiri timagwiritsidwa ntchito pochita zonse. Nthawi zonse kumbukirani kudziyika nokha pamwamba pa mndandanda wofunikira. Pitirizani kuchita masewera olimbitsa thupi komanso mankhwala anu monga momwe mwafunira. Tengani mwamsanga msanga mu malo anu chete ndikupuma kupuma, kumvetsera nyimbo, kapena kusangalala ndi mpweya watsopano. Chitani chilichonse chomwe mukufunikira kuti muchite kuti mutha kudzisangalatsa kuti mutha kukondwerera holide yanu.
Yesani kupewa matenda a shuga pamene mukufunikira. Limbikitsani banja lanu kuti likuthandizeni ndi ntchito zina za tchuthi ndi ntchito zowonongeka. Ndipo ngati winawake akupereka kuti abweretse chakudya ku phwando lanu la tchuthi, kapena mutenge mphatso ku sitolo, kapena kuyendetsa mwana ku masewera, kapena muyende pakhomo lanu ... muwatengere iwo pa zoperekazo.
Ponena za wolemba mlendo:
Susan Weiner ndi a 2015 American Association of Diabetes Educators (AADE) Diabetes Educator of the Year, ndipo adalandira Mphoto ya Alumna ya 2014 yochokera ku SUNY Oneonta. Iye adalemba (Spry 2013). Iye posachedwapa adavomereza mmodzi mwa anthu 10 omwe ali pamwamba pa odwala matenda a shuga ndi iVillage.com. Susan ndi mlangizi wa zachipatala wa healthline.com ndipo ali pa gulu la uphungu wa mabungwe ambiri a shuga. Susan adapeza digiri ya master yake pogwiritsa ntchito physiology ndi zakudya kuchokera ku Columbia University.