Kukonzekera Tsogolo Lanu Ndi Matenda A shuga Awiri: Njira Zomwe Mungatenge Tsopano

Zamkati

• Yendani
• Sinthani zakudya zanu
• Zakudya zoti muwonjezere pachakudya chanu
• Zakudya zoti muchepetse pazakudya zanu
• Pitirizani kulemera wathanzi
• Samala mapazi ako
• Sungani maimidwe anu pasadakhale
• Pangani gulu losamalira odwala matenda ashuga
• Patulani ndalama zothandizira mtsogolo
• Funsani thandizo
• Menya zizolowezi zosayenera
• Tengera kwina

Chidule

Mtundu wachiwiri wa matenda ashuga ndi matenda osachiritsika omwe amafunikira kukonzekera kwanthawi zonse komanso kuzindikira. Mukakhala ndi matenda ashuga, pamakhala chiopsezo chokumana ndi zovuta zambiri. Mwamwayi, mutha kusintha njira zingapo pamoyo zomwe zingalepheretse zovuta.

Nazi zina zomwe mungachite kuti mukonzekere tsogolo lanu ndi mtundu wachiwiri wa shuga.

Yendani

Kuchita masewera olimbitsa thupi ndikofunikira pakuwongolera matenda ashuga. Mtundu uliwonse wamayendedwe ndiwothandiza, chifukwa chake khalani omasuka kusankha zomwe mumakonda. Cholinga ndikutenga pafupifupi mphindi 30 za ntchito osachepera kasanu pasabata, kapena mphindi 150 pa sabata.

Mutha kuyamba ndimayendedwe achidule. Ngati mumakonda kuvina, mwina mutha kulembetsa nawo kalasi yovina yomwe imakumana kangapo pamlungu. Ngakhalenso kusamba kapena kutsuka masamba kumatha kuganiziridwa kuti ndi ntchito yopanga masewera olimbitsa thupi.

Mukamayenda kwambiri pano, zidzakhala zosavuta kuyang'anira kuchuluka kwa shuga m'magazi. Lankhulani ndi gulu lanu lazachipatala musanayambe kuchita masewera olimbitsa thupi.

Sinthani zakudya zanu

Kusintha mtundu wa zakudya zanu ndi njira ina yofunikira yokuthandizani kuthana ndi matenda ashuga. Katswiri wolemba zamankhwala ndiwothandiza kwambiri pophunzira momwe angachitire izi.

American Diabetes Association ikulimbikitsa kudya chakudya chochepa kwambiri. Yesetsani kuphatikiza zipatso ndi ndiwo zamasamba, komanso zomanga thupi zomanga thupi ndi mbewu zonse. Kupewa zakudya zomwe zimakulitsa shuga wambiri m'magazi kumachepetsa chiopsezo chanu chamtsogolo.

Zakudya zoti muwonjezere pachakudya chanu

• nsomba zamafuta, monga saumoni, tuna, anchovies, ndi mackerel
• masamba obiriwira
• zipatso ndi ndiwo zamasamba zokongola
• mtedza ndi mbewu
• mafuta owonjezera a maolivi
• mkaka wopanda mafuta kapena wopanda mafuta
• mazira
• peyala
• mbewu zonse
• nyama yowonda

Zakudya zoti muchepetse pazakudya zanu

• zakumwa zotsekemera ndi shuga, monga tiyi wokoma, msuzi, ndi soda
• mkate woyera
• pasitala
• mpunga woyera
• shuga, kuphatikizapo shuga wofiirira ndi shuga "wachilengedwe" monga uchi, timadzi tokoma, ndi madzi a mapulo
• chisanadze mmatumba zokhwasula-khwasula
• zakudya zokazinga
• zakudya zokhala ndi mchere wambiri
• zipatso zouma
• ayisikilimu ndi maswiti ena
• mowa

Pitirizani kulemera wathanzi

Ngati mukulemera kwambiri, kutaya makilogalamu ochepa kungapangitse kusintha kosamalira matenda ashuga. Mukamakula, kukhalabe ndi thanzi labwino kumatha kukhala kovuta kwambiri, koma sizotheka.

Katswiri wa zamankhwala wovomerezeka amatha kugwira nanu ntchito kuti adziwe zolinga zanu ndi njira zanu zochepetsera kunenepa. Kusintha kosavuta pa zakudya zanu, monga kusintha ma sodas amadzi, kumatha kuwonjezera.

Samala mapazi ako

Kutaya magazi bwino ndi kuwonongeka kwa mitsempha komwe kumayambitsidwa ndi shuga wambiri wamagazi kumatha kubweretsa zilonda za kumapazi. Pofuna kupewa izi, muyenera kuvala nsapato zabwino, zothandizira ndi masokosi abwino. Onetsetsani kuti mwayang'ana mapazi anu nthawi zambiri ngati muli ndi zotupa kapena zilonda.

Sungani maimidwe anu pasadakhale

Mutha kupewa mavuto ambiri ashuga mukazindikira komanso kulandira chithandizo mwachangu. Izi zikutanthauza kuti muyenera kupita kukaonana ndi dokotala nthawi zonse, ngakhale mulibe zizindikiro zatsopano.

Sanjani maudindo anu pasadakhale ndikuwasunga kalendala kuti musayiwale kapena kuyesa kuzengereza. Pakufufuza kulikonse, dokotala wanu amayesa mayeso ofunikira kuti muwone momwe mankhwala anu alili. Awonetsetsanso kuti simukukhala ndi mavuto ena aliwonse, monga kuthamanga kwa magazi kapena matenda a impso.

Pangani gulu losamalira odwala matenda ashuga

Matenda a shuga ndi matenda ovuta. Chifukwa zimatha kubweretsa zovuta zambiri zomwe zingachitike, muyenera kupita kukaonana ndi dokotala wothandizira. Sonkhanitsani gulu lakusamalira shuga tsopano kuti mutsimikizire kuti mwasamalidwa bwino pakagwa zovuta zina.

Gulu lanu losamalira shuga lingaphatikizepo:

• wolemba zamankhwala olembetsedwa
• wophunzitsa za matenda ashuga
• wamankhwala
• dotolo wamano
• endocrinologist
• dotolo wamaso
• katswiri wa zamagulu
• wothandizira zaumoyo
• wantchito
• wothandizira thupi
• katswiri wa zamagulu

Patulani ndalama zothandizira mtsogolo

Thandizo la zaumoyo ndi lokwera mtengo, ndipo kulipilira chisamaliro chazovuta zitha kukhala zovuta kwambiri. Osachepera 70 peresenti ya anthu azaka zopitilira 65 adzafunika thandizo linalake akamakalamba, malinga ndi American Diabetes Association. Potsirizira pake, mungafunike kuthandizidwa pazochita za tsiku ndi tsiku.

Chisamaliro cha nthawi yayitali chingaperekedwe kunyumba kapena kumalo okhala othandizira. Ndibwino kuyamba kupatula ndalama zina pano kuti mudzathe kulipirira chisamaliro chotere mtsogolomu. Medicare ndi inshuwaransi ina nthawi zambiri sizimakwirira chisamaliro chotere.

Funsani thandizo

Ngati muli mu uzitsine, pali zinthu zomwe zingakuthandizeni kulipira mankhwala anu ashuga. Nawa maupangiri ochepetsera mtengo wamankhwala ndi zinthu zina:

• Funsani dokotala wanu ngati mungathe kuyika dongosolo lolipira.
• Pezani chipatala chaulere kapena chotchipa.
• Funsani zipatala za mapulogalamu achifundo.
• Pezani wopanga mankhwala omwe mwapatsidwa kuti muwone ngati akupereka thandizo lazachuma kapena mapulogalamu othandizira ma copay.
• Itanani ku American Diabetes Association Center for Information and Community Support ku 1-800-DIABETES.

Menya zizolowezi zosayenera

Kusuta kumawonjezera chiopsezo chokhala ndi matenda amtima, makamaka mukakhala ndi matenda ashuga. Kumwa mowa kwambiri kumathandizanso kuti shuga wanu wamagazi achepetse komanso thanzi lanu lonse. Mukangosiya zizolowezizi, ndibwino.

Tengera kwina

Gulu lanu losamalira matenda ashuga, abale, ndi abwenzi onse alipo kuti akuthandizeni kukonzekera tsogolo labwino. Koma kumbukirani kuti inu ndi amene mumayitana kuwombera. Kudya wathanzi, kuchita masewera olimbitsa thupi, kuchepa thupi, kupanga zisankho zabwino zachuma, komanso kuyendera dokotala pafupipafupi kumatha kukupatsani tsogolo labwino ndi matenda ashuga.