Pali njira zamakono zomwe zingathandizire kupewa matenda a shuga a mtundu wa 2, komanso kuwonjezera thanzi lanu lonse. Pogwiritsa ntchito matenda a shuga, mungathe kudziteteza ku matenda osiyanasiyana a matenda a shuga (kuphatikizapo matenda a mtima ndi kukwapulidwa ).
Zoopsa za shuga
Kuphunzira zifukwa zapamwamba za matenda a shuga a mtundu wa 2 ndizofunikira kwambiri popewera shuga.
Zinthu izi zimaphatikizapo:
- Kukhala wamkulu kuposa 45
- Kukhala olemera kwambiri kapena ochepa kwambiri
- Kutenga mafuta owonjezera kudutsa m'chiuno mwanu
- Mbiri ya banja la shuga
- Cholesterol cha HDL ("chabwino")
- Mafuta apamwamba a mafuta a magazi (amadziwika kuti triglycerides)
- Kuthamanga kwa magazi
- Kulekerera kusagwirizana kwa shuga
- Matenda a zamadzimadzi
- Matenda a Polycystic ovarian
Mitundu ina (monga African-American, American Hispanic, Asia America, ndi Achimereka) imakhalanso ndi chiwopsezo chachikulu cha matenda a shuga.
Ngakhale kuti n'zosatheka kuthetsa zoopsa monga zaka komanso mbiri ya banja, zifukwa zina zoopsa za shuga zimatha kusinthidwa mwa kusintha kusintha kwa chizoloŵezi chanu cha thanzi.
Njira Zachilengedwe Zopewera Shuga
Pakalipano, zinthu zochepa zachilengedwe zapezeka kuti zathandizira kupewa matenda a shuga. Komabe, mavitamini ena, mchere, ndi zitsamba zingathandize kuchepetsa chiwopsezo chanu cha shuga pamlingo winawake. Pano pali zinthu zina zomwe zimasonyeza malonjezano pofuna kupewa matenda a shuga:
1) vitamini D
Kuchokera pa data 83,770 akazi, olemba a 2006 kafukufuku anaganiza kuti kudya pamodzi tsiku ndi tsiku 800 vitamini D ndi 1,200 mg calcium ankagwirizanitsa ndi 33 peresenti yochepa ya mtundu wa shuga 2 (poyerekeza ndi kuphatikiza tsiku ndi tsiku kudya vitamini D zosakwana 400 I ndi osachepera 600 mg calcium).
Popeza zingakhale zovuta kuti mukhale ndi vitamini D wodzaza ndi chakudya komanso kuwala kwa dzuwa, akatswiri ambiri azachipatala amalimbikitsa kuti mavitamini D anu aziwonjezera phindu lanu tsiku ndi tsiku. Lankhulani ndi dokotala musanayambe zowonjezerapo.
2) Teyi
Mu kafukufuku wa kafukufuku wa maphunziro asanu ndi anai a anthu asanu ndi anayi ndi asanu ndi atatu (144,141), asayansi adapeza kuti kumwa mowa woposa makapu anayi a tiyi tsiku ndi tsiku kumachepetsa chiopsezo cha mtundu wa shuga. Kafukufuku wina amasonyeza kuti tiyi amawathandiza kupewa matenda a shuga, koma tiyi wakuda akhoza kuthandiza matenda a shuga.
3) Sinamoni
Kugwiritsa ntchito sinamoni nthawi zonse kungachepetse chiopsezo cha matenda a shuga ndi matenda a mtima, malinga ndi kafukufuku wochepa omwe anafalitsidwa mu 2009. Phunziroli, lomwe linaphatikizapo anthu 22 omwe ali ndi vuto losala kudya magazi, linayang'ana zotsatira za masabata khumi ndi awiri ochizira tsiku ndi tsiku ndi mphamvu ya sinamoni .
Kafukufuku wammbuyo amasonyeza kuti kudya kwa sinamoni nthawi zonse kungachepetse msinkhu wa kudya shuga, triglycerides, LDL ("zoipa") cholesterol, komanso cholesterol chonse.
Kufunika kwa Kutetezedwa kwa Shuga
Poyerekeza ndi shuga yapamwamba ya magazi (shuga), matenda a shuga angapangitse zotsatirazi zotsatirazi:
- Kuwonongeka kwa maso anu, impso, ndi misempha
- Matenda a mtima
- Sitiroko
- Kuwonjezeka kwa ngozi ya mgwirizano ndi mafupa, kuphatikizapo matenda otupa mafupa
- Chikopa ndi pakamwa
Zowonjezera, vuto la shuga lachidule (monga hyperglycemia ndi hypoglycemia) lingabweretse mavuto aakulu ngati kukhumudwa ndi kukomoka.
Mmene Mungapewere Shuga
Njira izi ndizofunikira kwambiri popewera shuga:
- Potsatira chakudya chopatsa thanzi chokhala ndi zipatso, ndiwo zamasamba, mbewu zonse, ndi mafuta abwino
- Kugwiritsa ntchito mphindi 30 tsiku lililonse
- Kusunga kulemera kwathanzi
- Kusunga kuthamanga kwa magazi ndi cholesterol
Ndikofunika kuti muzindikire matenda a shuga (monga kutopa kwachangu, ludzu, kulemera kwa thupi, kuona masomphenya, ndi kukodza nthawi ndi nthawi) komanso kuti magazi anu asagwiritsidwe ntchito zaka zitatu (kuyambira ali ndi zaka 45, kapena aang'ono ngati muli pa chiopsezo chachikulu cha shuga).
Kugwiritsa Ntchito Zachilengedwe Zachilengedwe Zopewera Shuga
Chifukwa cha kafukufuku wochepa, ndiposachedwa kwambiri kuti adzalangize njira zina zopewera matenda a shuga. Ngati mukuganiza kuti mugwiritse ntchito, lankhulani ndi dokotala kuti muone ngati zingakhale zoopsa komanso zopindulitsa. Kumbukirani kuti mankhwala ena osayenera sayenera kugwiritsidwa ntchito m'malo mwa chisamaliro choyenera kapena njira zothandizira. Kudzisamalira komanso kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.
Zotsatira
Chen H, Qu Z, Fu L, Dong P, Zhang X. "Ziwalo za thupi ndi antioxidant mphamvu ya 3 polysaccharides kuchokera ku tiyi wobiriwira, tiyi tiyi, ndi tiyi wakuda." J Food Sci. 2009 74 (6): C469-74.
Iso H, Tsiku C, Wakai K, Fukui M, Tamakoshi A; Gulu Lophunzira la JACC. "Ubale pakati pa tiyi wobiriwira ndi mankhwala a caffeine wochulukirapo ndipo umakhala ndi chiopsezo cha mtundu wa mtundu wa shuga wa mtundu wa 2 pakati pa akuluakulu a ku Japan." Ann Intern Med. 2006 18; 144 (8): 554-62.
Jing Y, Han G, Hu Y, Bi Y, Li L, Zhu D. "Kugwiritsa ntchito tebulo komanso chiopsezo cha mtundu wa shuga 2: meta-kufufuza kafukufuku wamagulu." J Gen Intern Med. 2009 24 (5): 557-62.
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Kaminoni imapangitsa shuga ndi lipids za anthu omwe ali ndi matenda a shuga 2. Chisamaliro cha shuga. 26.12 (2003): 3215-3218.
Pittas AG, Dawson-Hughes B, Li T, Van Dam RM, Willett WC, Manson JE, Hu FB. "Vitamini D ndi kudya kwa calcium poyerekezera ndi mtundu wa shuga 2 mwa amayi." Chisamaliro cha shuga. 2006 29 (3): 650-6.
Mphungu AM, Hininger I, Benaraba R, Ziegenfuss TN, Anderson RA. "Antioxidant zotsatira za katemera wa sinamoni mwa anthu omwe ali ndi vuto losadya kwambiri shuga omwe ali olemera kwambiri kapena owonjezera." J Amtundu wa zakudya. 2009 28 (1): 16-21.