Malangizo a Moyo Wanu Pothandiza Kusinthiratu Matenda A shuga Mwachilengedwe

Zamkati

• 1. Idyani zakudya “zoyera”
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Kuchepetsa thupi
• 4. Siyani kusuta
• 5. Idyani ma carbs ochepa
• 6. Tengani matenda obanika kutulo
• 7. Imwani madzi ambiri
• 8. Gwiritsani ntchito katswiri wodziwa za kadyedwe
• Kodi mankhwala angakuthandizeni ngati muli ndi matenda a shuga?
• Nthawi yoti muwone dokotala wanu
• Mfundo yofunika

Ma Prediabetes ndi pomwe magazi anu amashuga amakhala apamwamba kuposa mwakale koma osakwera mokwanira kuti apezeke ngati mtundu wachiwiri wa shuga.

Zomwe zimayambitsa matenda ashuga sizikudziwika, koma zimakhudzana ndi kukana kwa insulin. Apa ndipamene maselo anu amasiya kuyankha mahomoni a insulin.

Mphunoyi imatulutsa insulini, yomwe imalola shuga (shuga) kulowa m'maselo anu. Thupi lanu likagwiritsa ntchito insulini moyenera, shuga amatha kudziunjikira m'magazi anu.

Matenda a shuga samayambitsa zizindikiro nthawi zonse, ngakhale anthu ena amakhala ndi mdima pakhungu, khosi, ndi zigongono.

Kuyezetsa magazi kosavuta kumatha kuzindikira kuti ali ndi matenda ashuga. Izi zikuphatikiza kuyesa kwa plasma m'magazi (FPG). Zotsatira pakati pa 100 ndi 125 zitha kuwonetsa ma prediabetes.

Dokotala wanu amathanso kugwiritsa ntchito mayeso a A1C, omwe amayang'anira shuga wanu wamagazi kwa miyezi itatu. Zotsatira zoyesa pakati pa 5.7 ndi 6.4 peresenti zitha kuwonetseranso ma prediabetes.

Kudziwika kwa prediabetes, komabe, sikutanthauza kuti mudzakhala ndi matenda ashuga amtundu wa 2. Anthu ena atha kusintha ma prediabetes mwa kusintha kadyedwe ndi moyo wawo.

1. Idyani zakudya “zoyera”

Chimodzi mwaziwopsezo za ma prediabetes ndikudya komwe kumakhala zakudya zopangidwa mwazakudya zambiri, zomwe zawonjezera mafuta, zopatsa mphamvu, ndi shuga wopanda phindu lililonse. Kudya kokhala ndi nyama yofiira kumakulitsanso mwayi wanu.

Kudya zakudya "zoyera", zomwe zimakhala ndi zisankho zabwino, zitha kuthandizira kubwezeretsa shuga wabwinobwino wamagazi. Izi zitha kusintha ma prediabetes ndikuthandizira kupewa mtundu wachiwiri wa matenda ashuga.

Phatikizani zakudya zonenepetsa komanso zonenepetsa m'zakudya zanu. Izi zikuphatikiza:

• zipatso zokhala ndi ma carbs ovuta
• masamba
• nyama zowonda
• mbewu zonse
• mafuta athanzi, monga avocado ndi nsomba

2. Muzichita masewera olimbitsa thupi nthawi zonse

Kusachita masewera olimbitsa thupi ndichinthu china chomwe chimayambitsa matenda ashuga.

Kuchita masewera olimbitsa thupi sikungothandiza kokha kukhala ndi mphamvu komanso thanzi lam'mutu, kumathandizanso kuti shuga wanu wamagazi achepetse powonjezera chidwi cha insulin. Izi zimapangitsa kuti maselo amthupi lanu azigwiritsa ntchito insulini moyenera.

Malinga ndi American Diabetes Association (ADA), kuchita masewera olimbitsa thupi kumatha kuchepetsa shuga m'magazi mpaka maola 24 mutatha kulimbitsa thupi.

Ngati mukuyamba kuchita masewera olimbitsa thupi, yambani pang'onopang'ono. Chitani masewera olimbitsa thupi kwa mphindi 15 kapena 20, kenako pang'onopang'ono onjezani kulimba ndi kutalika kwa kulimbitsa thupi pakatha masiku ochepa.

Mwachidziwikire, mudzafuna kukhala ndi masewera olimbitsa thupi kwa mphindi 30 mpaka 60 osachepera masiku 5 pa sabata. Zochita zitha kukhala:

• kuyenda
• kupalasa njinga
• kuthamanga
• kusambira
• masewera olimbitsa thupi
• kusewera masewera

3. Kuchepetsa thupi

Ubwino umodzi wochita masewera olimbitsa thupi ndikuti zimakuthandizani kuti muchepetse kunenepa kwambiri.

M'malo mwake, kutaya mafuta osachepera 5 mpaka 10 peresenti yamafuta amthupi kumatha kukulitsa kuchuluka kwa shuga wamagazi ndikuthandizanso kusinthiratu matenda ashuga. Kwa anthu ena, izi ndi pafupifupi mapaundi 10 mpaka 20.

Kukana kwa insulin kumawonjezeka mukakhala ndi chiuno chokulirapo, nanunso. Izi ndi mainchesi 35 kapena kupitilira kwa akazi ndi mainchesi 40 kapena kupitilira amuna.

Kudya moyenera komanso kuchita masewera olimbitsa thupi nthawi zonse ndizofunikira kuti muchepetse thupi. Muthanso kutenga njira zina. Izi zitha kuphatikizira kukhala membala wa masewera olimbitsa thupi, kugwira ntchito ndi wophunzitsa, kapena kukhala ndi mnzake wazoyankha, monga mnzake kapena wachibale.

Komanso, zitha kuthandiza kudya zakudya zazing'ono zisanu kapena zisanu ndi chimodzi tsiku lonse, m'malo modya katatu zazikulu.

4. Siyani kusuta

Anthu ambiri amadziwa kuti kusuta kumawonjezera ngozi ya matenda a mtima ndi khansa yamapapo. Koma kusuta kumayambitsanso insulini kukana, ma prediabetes, ndi mtundu wa 2 shuga.

Mutha kupeza thandizo kuti musiye kusuta. Gwiritsani ntchito zotsatsa monga mapangidwe a chikonga kapena chingamu. Kapena, funsani dokotala wanu za mapulogalamu osuta fodya kapena mankhwala azamankhwala kuti muthandize kuthana ndi zikhumbo za chikonga.

5. Idyani ma carbs ochepa

Ngakhale mutadzipereka kudya zakudya zopatsa thanzi, ndikofunikira kusankha chakudya chanu mosamala. Mufunanso kudya ma carbs ochepa kuti muthandizire kusintha ma prediabetes.

Nthawi zambiri, mumafuna kudya zakudya zopatsa mphamvu, zomwe ndizopanda mafuta. Izi zikuphatikiza:

• masamba
• mbewu zonse
• nyemba

Ma carbs awa ali ndi michere yambiri ndipo amakupatsani nthawi yayitali. Zimatenganso nthawi kuti ziwonongeke, motero zimalowa m'thupi lanu pang'onopang'ono. Izi zimathandiza kupewa ma spikes a shuga m'magazi.

Pewani kapena muchepetse chakudya chosavuta, chomwe chimamwa mofulumira ndikupangitsa kuti magazi azikhala ndi shuga. Zakudya zosavuta zimaphatikizapo:

• maswiti
• yogati
• wokondedwa
• timadziti
• zipatso zina

Zakudya zamadzimadzi zoyengedwa zimathandizanso mwachangu ndipo ziyenera kuchepetsedwa kapena kupewa. Izi zikuphatikiza:

• mpunga woyera
• mkate woyera
• pizza mtanda
• chimanga cham'mawa
• mitanda
• pasitala

6. Tengani matenda obanika kutulo

Kumbukiraninso kuti matenda obanika kutulo amagwirizanitsidwa ndi kukana kwa insulin.

Ndi vutoli, kupuma kumasiya mobwerezabwereza usiku wonse chifukwa chakumapuma kwa minofu yapakhosi.

Zizindikiro za matenda obanika kutulo ndi monga:

• kulira mokweza
• kupumira mpweya tulo
• kutsamwa pogona
• kudzuka ndi mutu
• Kugona masana

Chithandizochi chimaphatikizapo kugwiritsa ntchito chida chogwiritsira ntchito pakamwa mutagona kuti khosi lisatseguke.

Muthanso kugwiritsa ntchito makina opitilira muyeso wama airway (CPAP). Izi zimapangitsa kuti njira zakumtunda zizitseguka usiku wonse.

7. Imwani madzi ambiri

Madzi akumwa ndi njira ina yabwino kwambiri yothandizira kuthana ndi matenda ashuga komanso kupewa matenda ashuga amtundu wa 2.

Madzi amathandiza kuchepetsa kuchuluka kwa shuga m'magazi, komanso ndi cholowa m'malo mwa soda ndi timadziti ta zipatso. Zakumwa izi nthawi zambiri zimakhala ndi shuga wambiri.

8. Gwiritsani ntchito katswiri wodziwa za kadyedwe

Kudziwa zomwe mungadye ndi ma prediabetes kungakhale kovuta. Ngakhale adotolo atakupatsirani malingaliro pazakudya, ndizothandiza kuti mufunsane ndi katswiri wazamankhwala (RDN).

RDN imatha kupereka malangizo ndi upangiri pazakudya zomwe mungadye komanso zomwe muyenera kupewa.

Amatha kukuthandizani kuti mupange dongosolo la chakudya molingana ndi matenda anu ndikupatseni njira zina zothandiza kuti muzidya zakudya zopatsa thanzi. Cholinga ndikukhazikitsa shuga lanu lamagazi.

Kodi mankhwala angakuthandizeni ngati muli ndi matenda a shuga?

Ngakhale anthu ena amasinthiratu ma prediabetes ndikusintha kwamachitidwe, izi sizokwanira aliyense.

Ngati shuga m'magazi anu sakusintha ndipo muli pachiwopsezo chachikulu chodwala matenda ashuga, dokotala wanu akhoza kukupatsani mankhwala.

Mankhwala othandizira kuchepetsa shuga m'magazi ndikusinthanso ma prediabetes akuphatikizapo metformin (Glucophage, Fortamet) kapena mankhwala omwewo.

Metformin yawonetsedwa kuti ichepetsa chiopsezo cha matenda ashuga mwa. Zingathenso kuchepetsa kudya, komwe kungakuthandizeni kuti muchepetse kunenepa.

Nthawi yoti muwone dokotala wanu

Ma Prediabetes amatha kukula mpaka mtundu wa 2 shuga. Chifukwa chake ndikofunikira kuwunika zizindikilo zanu ndikuyankhula ndi adotolo mukakhala ndi zizindikiro zoyambirira za matenda ashuga.

Zizindikirozi zimasiyana pamunthu koma zimaphatikizaponso:

• kuchuluka kukodza
• njala yachilendo
• kusawona bwino
• kutopa
• ludzu lowonjezeka

Mfundo yofunika

Kupezeka kwa matenda ashuga sikutanthauza kuti mudzakhala ndi matenda a shuga amtundu wachiwiri. Koma muyenera kuchitapo kanthu mwachangu kuti musinthe vutoli.

Kufikitsa shuga m'magazi anu abwino ndikofunikira. Simungopewa matenda amtundu wa 2 okha, komanso zovuta zomwe zimakhudzana ndi vutoli monga matenda amtima, sitiroko, kuwonongeka kwa mitsempha, ndi ena.