Kukhazikitsa Zolinga Zotheka ndi Matenda A shuga 2: Malangizo Osavuta
Zamkati
- Khalani ndi zolinga zomwe zimalimbikitsa zizolowezi zabwino
- Khalani ndi zolinga zotheka
- Tsatirani patsogolo
- Gwirani ntchito ndi gulu lanu lazachipatala
- Dzichitireni chifundo
- Kutenga
Chidule
Pofuna kuthana ndi matenda a shuga amtundu wachiwiri, mutha kulangizidwa kuti musinthe moyo wanu. Dokotala wanu akhoza kukuphunzitsani kuti muziyang'ana kuchuluka kwa shuga wamagazi pafupipafupi. Angaperekenso mankhwala akumwa kapena mankhwala ena.
Mungamve ngati pali kusintha kwakukulu komwe muyenera kupanga - ndipamene pomwe kukhazikitsa zolinga kumabwerako.
Kukhazikitsa zolinga zenizeni, zowoneka bwino kumatha kukuthandizani kuti mukhale ndi zizolowezi zabwino ndikutsatira dongosolo lanu lakuchipatala. Pemphani kuti muphunzire za njira zomwe mungagwiritse ntchito kukhazikitsa zolinga zamankhwala.
Khalani ndi zolinga zomwe zimalimbikitsa zizolowezi zabwino
Kusunga shuga m'magazi anu moyenera kumathandizira kuchepetsa ngozi zomwe zingachitike kuchokera ku mtundu wachiwiri wa shuga. Kutsata zizolowezi zabwino kumatha kukuthandizani kuti mukwaniritse zolingazo.
Ganizirani zopatula nthawi kuti muganizire momwe mumakhalira panopo komanso zosintha zomwe mungachite kuti muthane ndi vuto lanu.
Mwachitsanzo, mutha kupindula ndi:
- kusintha kadyedwe kanu
- kuchita masewera olimbitsa thupi
- kupeza tulo tambiri
- kuchepetsa nkhawa
- kuyesa kuchuluka kwa shuga m'magazi anu pafupipafupi
- kumwa mankhwala omwe mukukuuzani mosalekeza
Ngakhale kusintha kwakanthawi pang'ono pazizolowezi zanu kungapangitse kusintha kwama shuga anu am'magazi kapena thanzi lanu lonse.
Khalani ndi zolinga zotheka
Mukakhala ndi cholinga chomwe mungakwanitse, mumatha kuchikwaniritsa. Kuchita bwino kumeneku kungakulimbikitseni kukhala ndi zolinga zina ndikupitabe patsogolo pakapita nthawi.
Ndikofunikanso kukhazikitsa zolinga zomwe zili zachindunji. Kukhazikitsa zolinga zenizeni kumakuthandizani kudziwa zomwe mukufuna kukwaniritsa komanso nthawi yomwe mwazikwaniritsa. Izi zitha kukuthandizani kupita patsogolo konkriti.
Mwachitsanzo, "kuchita masewera olimbitsa thupi kwambiri" kungakhale koyenera, koma sikunena mwachindunji. Cholinga china chake ndikuti, "kuyenda theka la ola madzulo, masiku asanu pa sabata mwezi wotsatira."
Zitsanzo zina za zolinga zenizeni ndi izi:
- “Pitani kumalo ochitira masewera olimbitsa thupi Lolemba, Lachitatu, ndi Loweruka mwezi wamawa”
- “Muchepetse zakumwa zomwe ndinkamwa kuyambira pa atatu kufika pa tsiku patsiku kwa miyezi iwiri ikubwerayi”
- "Kutaya mapaundi khumi ndi asanu m'miyezi itatu ikubwerayi"
- "Yesani njira yatsopano kuchokera m'buku langa lophika matenda a shuga sabata iliyonse"
- “Onetsetsani kuchuluka kwa shuga wanga m'magulu kawiri patsiku kwa milungu iwiri ikubwerayi”
Ganizirani zomwe mukufuna kukwaniritsa, zomwe mungachite kuti mukwaniritse, komanso nthawi yomwe mukufuna kukwaniritsa.
Tsatirani patsogolo
Ganizirani kugwiritsa ntchito magazini, pulogalamu yamapulogalamu yam'manja, kapena zida zina kuti mulembe zolinga zanu ndikuwona momwe mukuyendera kuti mukwaniritse. Izi zitha kukuthandizani kuti mudzayankhe mlandu pakapita nthawi.
Mwachitsanzo, mapulogalamu ambiri amapezeka kutsatira ma calories ndi zakudya, magawo olimbitsa thupi, kapena zochitika zina. Nthawi zina, mndandanda wosavuta womwe ungajambulidwe mufiriji ukhoza kukuthandizani.
Ngati mukuvutika kuti mukwaniritse zolinga zanu, ganizirani zopinga zomwe mwakhala mukukumana nazo ndikuganiza njira zothanirana nazo. Nthawi zina, mungafunikire kusintha cholinga kuti mukhale wozindikira.
Mukakwaniritsa cholinga, mutha kukhazikitsa china kuti mupange pazomwe mwapanga.
Gwirani ntchito ndi gulu lanu lazachipatala
Gulu lanu lazachipatala lingakuthandizeni kukhazikitsa ndi kukwaniritsa zolinga zothetsera matenda amtundu wa 2.
Mwachitsanzo, dokotala kapena namwino wanu angakutumizireni kwa katswiri wazakudya kuti adye chakudya chomwe chingakwaniritse zomwe mumadya kapena thanzi lanu. Kapenanso, atha kukutumizirani kwa othandizira azaumoyo kuti apange dongosolo lochita masewera olimbitsa thupi lomwe ndi lotetezeka kwa inu.
Dokotala wanu kapena namwino angakuthandizeninso kukhazikitsa shuga yoyenera yamagazi.
Kuti muwone kuchuluka kwa shuga wamagazi pakapita nthawi, adzagwiritsa ntchito mayeso a A1C. Kuyesa magazi uku kumayeza kuchuluka kwa shuga m'magazi m'miyezi itatu yapitayi.
Malinga ndi American Diabetes Association, cholinga choyenera cha A1C kwa achikulire ambiri omwe alibe mimba ndi ochepera 7% (53 mmol / mol).
Koma nthawi zina, wothandizira zaumoyo wanu akhoza kukulangizani kuti musankhe chandamale chomwe chimatsika pang'ono kapena kupitilira apo.
Kuti akhazikitse cholinga choyenera, adzaganizira momwe muliri komanso mbiri yazachipatala.
Dzichitireni chifundo
Ngati zikukuvutani kusunga shuga m'magazi anu moyenera kapena kukwaniritsa zolinga zina, yesetsani kuti musadziumire kwambiri.
Mtundu wa shuga 2 ndi wovuta kusintha womwe ungasinthe pakapita nthawi, ngakhale mutatsata dongosolo lanu la chithandizo.
Zosintha zina m'moyo ndi zovuta zitha kukhalanso zolepheretsa kukwaniritsa zolinga zanu.
Ngati mukuvutika kuti mukwaniritse zolinga zanu, dziwitsani omwe akukuthandizani zaumoyo.
Nthawi zina, angakulimbikitseni kuti musinthe momwe mumakhalira, mankhwala omwe mwapatsidwa, kapena magawo ena amomwe mungapangire chithandizo chamankhwala. Popita nthawi, atha kusintha zina ndi zina m'magulu anu a shuga.
Kutenga
Kukhazikitsa zolinga zenizeni komanso zenizeni kungakuthandizeni kuchepetsa shuga m'magazi anu ndikuchepetsa chiopsezo chanu chazovuta zamtundu wa 2 wa shuga. Gulu lanu lazachipatala lingakuthandizeni kukhazikitsa ndi kukwaniritsa zolinga zomwe zingakwaniritse zosowa zanu.
Lankhulani ndi dokotala wanu kuti mudziwe zina mwazolinga zomwe mungakhale nazo zokuthandizani kuthana ndi vuto lanu.