Chitani Zomwe Mungachite Kuti Mupewe Shuga
Mtundu wa shuga wa 2 ukufala kwambiri. Pali zinthu zambiri zomwe mungachite kuti muzitha kuchepetsa kapena kuteteza kupita patsogolo kwa vutoli. Nazi njira zoyamba.
1. Kumvetsetsa Kutsutsana kwa Insulini ndi Kuwonekera kwa Zizindikiro
Njira ya shuga ya mtundu wa 2 imayamba zaka kapena makumi khumi asanatulukire matenda a shuga, ndi insulini kukana .
Insulin kukana ndi kuyamba kwa thupi kuti lisagwire ntchito bwino ndi shuga, zomwe ndizo zowonongeka kwa chakudya chonse. Insulin imauza maselo ena kuti atsegule ndi kusunga shuga ngati mafuta. Pamene maselo amasiya kuyankha shuga lanu la magazi, zomwe zimayambitsa kutulutsa insulini kwambiri. Kuthamanga kwa insulin kumakhudzana ndi kunenepa kwa m'mimba, kuthamanga kwa magazi , high triglycerides, komanso otsika HDL ("cholesterol chabwino"). Pamene izi zimachitika palimodzi, zimadziwika kuti matenda a shuga kapena matenda a shuga . Ndicho chiwopsezo cha matenda a mtima ndi mtundu wa shuga 2.
2. Pezani Zowonongeka Nthaŵi Zonse
Ngati muli pachiopsezo cha shuga kapena insulin kukana, onetsetsani kuti mukuyesedwa chaka chilichonse kuti muzisunga magazi ndi magazi a hemoglobin A1c. Ngati mukuwona izi zikukwera nthawi, ichi ndi chizindikiro chakuti thupi lanu liri ndi vuto lalikulu la shuga. Wopereka chithandizo chaumoyo wanu angapereke malangizo othandizira mankhwala ndi kusintha kwa moyo wanu zomwe zingachepetse chiopsezo chanu chopitirira kufalitsa matenda a shuga 2.
3. Kuchita masewera olimbitsa thupi
Simusowa kuti mukhale ndi moyo wanu ku masewera olimbitsa thupi kuti mupeze zofunikira za masewera olimbitsa thupi. Kuthamanga kwa maola ola limodzi masiku asanu pa sabata kungakhale kokwanira kuthandizira kupangitsa kuti insulini imve mphamvu (zosiyana ndi insulini kukana) ndi kupewa shuga. Komanso, kukhala wokhudzidwa kwambiri kungathandize kwambiri. Kuti mudzilimbikitse nokha, pezani pedometer kuti muwerenge mayendedwe anu, ndipo pang'onopang'ono muwonjezere kuchuluka kwa masitepe omwe mumatenga.
4. Kulemera Kwambiri, Ndi Zolinga Zokwanira
Kuchokera kulemera kochepa kwa 7 peresenti ya kulemera kwa thupi kwawonetsedwa kuti zithandizire kupewa matenda a shuga. Yesetsani kuti mukhalebe wolemera kwambiri, ngakhale ngati izo ziri pamwamba pa zomwe ma chart akunena kuti muyenera kukhala. Ndi bwino kuyesetsa kuchepetsa kulemera kwake ndikutheka kulemera kwake kusiyana ndi cholinga cha nambala yochepa, yomwe ingayambitse "kusintha".
5. Kuchepetsa Mavitamini
Ngati thupi lanu silikuwongolera shuga bwino, kodi sizomveka kusiya kusiya kudya zakudya zambiri zomwe zimasanduka shuga? Mukhoza kudya zakudya zathanzi, zoyenera komanso zochepa zomwe zimapezeka m'magazi . Kuchuluka kwa kuchepetsa komwe kuli koyenera kwa inu kumadalira makamaka momwe kuwonongeka kwanu kusagwirizana ndi shuga ndi.
6. Ganizirani kuyesa kwa magazi m'magazi
Ngati mwapeza kuti kudya kwa magazi kwanu kumatuluka m'kupita kwanthawi, ngakhale kuli koyenera, ndipo ndithudi ngati muli "osagwirizana ndi matenda a shuga" musanayambe kuganiza bwino, mumaganizira kwambiri kuti mumatenga mlingo wamagazi ndikuyesera magazi anu. onetsetsani ngati mungathe kudziwa kuti kusintha kwa moyo wanu kumathandizira kuti kuchepetsa magazi ndi kuchepetsa magazi. Vuto lokha ndilo kuti makampani ambiri a inshuwalansi sangathe kulipira phazi ili lopeweratu, ndipo mayesero oyesera ndi okwera mtengo.
Komabe, mungathe kudziyesa yekha nthawi zina kapena kupeza munthu wokhudzana ndi matenda a shuga amene nthawi zina amathanso. Kuwunikira magazi anu shuga kumadya ndi nthawi kungathandize kwambiri popewera matenda a shuga.
> Chitsime:
> Kodi Mukuika Pangozi? Association of American Diabetes Association. http://www.diabetes.org/are-you-at-risk/?loc=atrisk-slabnav.
> Kumvetsetsa Vuto Lanu la Shuga. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/Diabetes/UnderstandYourRiskforDiabetes/Understand-Your-Risk-for-Diabetes_UCM_002034_Article.jsp#.WjgimDdG3x8.