Kuwongolera kwanu pakusintha ma prediabetes ndi zakudya ndi mankhwala

Maphunziro a Zaumoyo

Mumayezetsa magazi pafupipafupi kuti mungoyimbira foni kuchokera kwa dokotala wanu. Muli ndi prediabetes, vuto lomwe shuga lanu lamagazi limakhala lokwera kwambiri kuposa koma labwinobwino, koma osakwera mokwanira kuti mupeze matenda amtundu wa 2.

Pafupifupi anthu 84 miliyoni aku America adatero matenda ashuga , malinga ndi Centers for Disease Control and Prevention (CDC), yomwe itha kukulitsa chiopsezo chanu chokhala ndi matenda a shuga a mtundu wachiwiri, matenda amtima, kapena sitiroko. Matenda a shuga amtundu wa 2 ndi osiyana ndi matenda a shuga amtundu woyamba, momwe anthu samatulutsa insulin. Anthu omwe ali ndi matenda a shuga amtundu wa 2 samayankha insulini momwe amayenera kukhalira, kenako pambuyo pake matendawa, matupi awo amasiya kupanga insulin yokwanira.

Kodi prediabetes ndi chiyani?

Mumaganiziridwa kuti muli ndi matenda ashuga ngati magazi anu ali pakati pa 100 ndi 125 mg / dl pamayeso awiri kapena angapo osala kudya magazi, kapena ngati manambala anu agwera pakati pa 5.7% ndi 6.4% pamayeso a AIC omwe amayesa kuchuluka kwa shuga m'magazi Kwa miyezi iwiri kapena itatu yapitayi.

Matenda a matenda a shuga amatha kuwopsa. Koma, nkhani yabwino ndikuti kusinthitsa ma prediabetes ndikotheka-ndikusintha moyo wosavuta mutha kuletsa kuti usapitirire mtundu wa 2 shuga.

Ndi matenda omwe ayenera kutengedwa mozama, koma poyambira mwachangu, monga kudya zakudya zopatsa thanzi, kukhala ndi thanzi labwino, komanso kuchita masewera olimbitsa thupi, anthu amatha kuchepetsa chiopsezo chotenga matenda a shuga amtundu wa 2, atero a Osama Hamdy, MD, wolemba bukhu, Kukula Kwa Matenda A shuga.

ZOKHUDZA: Upangiri wama prediabetes

Njira 9 zoyambira kusinthiratu ma prediabetes mwachilengedwe

Nawa maupangiri ena aluso okonzedwa kukuthandizani kuti muchepetse shuga m'magazi anu ndikupewa mtundu wa 2 wa matenda ashuga. Yambani ndi njira imodzi kapena ziwiri zosavuta ndipo mukadziwa izi, onjezerani zina zingapo.

1. Anakhetsa mapaundi angapo.

Kunenepa, makamaka mozungulira m'mimba mwanu, kumawonjezera chiopsezo chanu chokhala ndi matenda ashuga amtundu wa 2. Ngakhale kuonda pang'ono kungathandize kuchepetsa vutoli ndikukweza shuga m'mwazi. Pakafukufuku wake, a Dr. Hamdy adapeza kuti omwe adataya 7% ya thupi lawo (yofanana ndi mapaundi 16 mwa mayi wa 225), adakwanitsa kuyankha insulin pafupifupi 57%. Ndiko kusiyana kwakukulu!

2. Sankhani zakudya zoyenera.

Dr. A Hamdy kufufuza akuwonetsa kuti iwo omwe adatsata njira yodyera ku Mediterranean, osaletsa zopatsa mphamvu, adawonetsa kusintha kwakukulu pakuwongolera kwa glycemic komanso kuzindikira kwa insulin kuposa omwe amatsata zakudya zina.

Zakudya monga oats, mbewu zonse, yogurt ndi mkaka, masamba obiriwira, maapulo, mabulosi abulu, walnuts, mpunga wabulauni ndi nyemba zimalumikizidwa ndi kuchepa kwa matenda ashuga, Dr. Hamdy akufotokoza. Ndikofunika kudya mapuloteni monga nsomba, nkhuku ndi nkhuku, tirigu wathunthu ndi mkaka.

Amalimbikitsanso kugwiritsa ntchito glycemic index (GI) ngati chida chodziwira momwe zakudya zina zingakhudzire shuga yanu yamagazi. Mndandanda umayika zakudya pamiyeso kuyambira 1 mpaka 100. Zakudya zomwe zili ndi GI, monga zomwe zili ndi chakudya chambiri, zimakulitsa shuga wamagazi mwachangu. Zakudya zomwe zimakhala zochepa pamlingo wa GI-monga zomwe zimakhala ndi fiber, mapuloteni, ndi mafuta-zimakulitsa pang'onopang'ono shuga m'magazi . Pulogalamu ya Bungwe la American Diabetes Association imapereka zidziwitso zambiri pa GI komanso maphikidwe ochezeka ashuga.

Ndipo musaiwale kuyeseza magawo. Ganizirani kusinthana mbale yaying'ono ndikumwa madzi okwanira ndi chakudya chilichonse kuti muchepetse kudya.

3. Pewani zakudya zina.

Zakudya zimakhudza kwambiri kuchuluka kwa magazi m'magazi ndikudya zakudya zosayenera kumatha kubweretsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2.

Chepetsani mafuta odzaza ndi chakudya chamafuta, Dr. Hamdy akuti. Chepetsani kudya nyama yosakidwa ndi chilichonse chopangidwa ndi ufa woyera monga pizza, bagels, ndi pasitala, ndi zakudya zotsekemera monga ayisikilimu, chokoleti cha mkaka, ndi msuzi.

Zakudya zina zomwe mungapewe kapena kuchepetsa ngati mukugwira ntchito yothetsera ma prediabetes akuphatikizapo zakudya zokazinga, chilichonse chokhala ndi mafuta opatsirana, komanso mafuta opatsa mafuta kwambiri.

4. Onjezerani chakudya chanu.

Kupeza fiber yolimbikitsidwa tsiku lililonse pazakudya zanu kumatha kuthandizira kuchepetsa magazi m'magazi.

Anthu ambiri samalandira mavitamini 25 mpaka 30 a michere tsiku lililonse, atero a Leigh Tracy, RD, wophunzitsa za kadyedwe ndi matenda a shuga ku Center for Endocrinology ku Chifundo Medical Center ku Baltimore. Kuchulukitsa kudya masamba osakanikirana (katsitsumzukwa, nyemba, kaloti ndi zina) mpaka theka la mbale nthawi ya nkhomaliro ndi chakudya chamadzulo ndi njira yabwino yokwaniritsira cholingacho.

5. Sankhani zakumwa zabwino.

Kwa iwo omwe ali ndi matenda a shuga, zakumwa zotsekemera zodzaza ndi fructose ndizosankha zoyipa kwambiri ndipo zimalumikizidwa ndi kukana kwa insulin.

M'malo mongomwa koloko kapena chakumwa cha khofi chotsekemera, ndikulimbikitsa kuthirira thupi ndi madzi, tiyi wopanda shuga, kapena madzi ophatikizidwa ndi zipatso zowonjezera, Tracy akuti.

Ndikofunikanso kukhala ndi madzi okwanira. Maphunziro mwapeza kuchuluka kwa madzi omwe mumamwa atha kuthandizira momwe thupi lanu limayang'anira shuga wamagazi. Mukamamwa madzi osakwanira, shuga m'magazi anu amakula kwambiri, zomwe zimapangitsa kuti shuga azikhala ndi magazi ambiri.

Anthu ambiri amafunika kumwa makapu 8-10 a madzi tsiku lililonse (zambiri ngati kukutentha komanso kukuzizira).

6. Landirani zolimbitsa thupi nthawi zonse.

Kafukufuku yawonetsa kuti magwiridwe antchito otsika amalumikizidwa ndi kuchuluka kwa shuga m'magazi, ngakhale akuluakulu omwe ali ndi thanzi labwino.

Ndikupangira kuchita mtundu wina wa mayendedwe omwe mumakonda komanso omwe mupitilizabe, Tracy akutero. Ngati kuyenda paki ndikosangalatsa kwa inu, pitani kumeneko ndipo yesetsani kuyenda kwa masiku atatu kapena asanu.

Hamdy akuti njira yabwino kwambiri yochotsera matenda a shuga imaphatikizapo kuphatikiza, kuchita masewera olimbitsa thupi, komanso kulimbitsa thupi kapena kukana.

Kutambasula kumakhudza kuyenda kwa magazi, kumawonjezera mayendedwe amitundu ndikuletsa kuvulala, akutero. Kuchita masewera olimbitsa thupi, komwe kungaphatikizepo kusambira kapena kuyenda mwachangu ndibwino kuti mukhale ndi thanzi lamtima komanso kulimbitsa mphamvu kumalimbitsa minofu.

Pomwe amalimbikitsa kuti ayesetse kufikira mphindi 300 pa sabata zolimbitsa thupi, akuti ndizotheka kukwaniritsa izi pakuthyola mphindi 10 nthawi imodzi.

Yendani mukadya nkhomaliro ndi chakudya chamadzulo ndikugwiritsa ntchito magulu osagwirizana kapena zolemera mukamawonera TV yomwe mumakonda, Hamdy akuti. Kafukufuku wasonyeza kuti ngati mumagwira ntchito tsiku lililonse kwa masiku 66, imakhala chizolowezi.

7. Onetsetsani shuga wanu wamagazi ndi dokotala wanu.

Omwe ali ndi matenda a shuga nthawi zambiri amayesedwa magazi awo kamodzi pachaka pakuwunika kwawo pachaka. Ngati muli ndi prediabetes, muli ndi chiopsezo chachikulu chotenga matenda a shuga amtundu wachiwiri ngati:

• Oposa zaka 60
• Khalani ndi mndandanda wamagulu akulu (BMI)
• Khalani ndi mbiri yokhudzana ndi matenda ashuga

Kwa odwala omwe ali pachiwopsezo chachikulu, madokotala amatha kupereka mankhwala omwe amatchedwa metformin, omwe amathandiza kutsitsa shuga m'magazi.

Bungwe la American Diabetes Association (ADA) limalimbikitsa kuti anthu azaka zapakati pa 45 kapena kupitilira apo amayesedwa chaka chilichonse-posachedwa kwa omwe ali onenepa kwambiri, kapena omwe ali ndi mbiri yakubadwa ndi matenda ashuga. Zedi mitundu ndi mafuko monga African American, Hispanic American, Native American, and Asia American atha kutenga prediabetes.

8. Onetsetsani kuti mukugona mokwanira.

Kugona pang'ono — osakwana maola asanu ndi awiri usiku — komanso kugona mokwanira, kumatha kukulira insulin kukana .

Kugona bwino (maola 7.5-8 usiku) ndikofunikira paumoyo, Tracy akuti. Kusagona mokwanira kumatha kuwonjezera mahomoni opsinjika m'thupi, zomwe zimatha kudzetsa shuga wambiri wamagazi.

Akatswiri amalimbikitsa kuti muzikhala ndi nthawi yogona mokwanira, kufunafuna chithandizo chamankhwala ngati muli ndi vuto la kugona kapena mukudwala (komwe kungakhale chizindikiro cha matenda obanika kutulo), komanso kukhala ndi ukhondo wabwino. Izi zikutanthauza kuti mulibe zida zamagetsi m'chipinda chogona, kusungitsa chipinda chanu kukhala chamdima, chozizira komanso chete komanso osadya chakudya kapena kumwa mowa madzulo.

9. Kuchepetsa nkhawa.

Mukakhala ndi nkhawa, thupi lanu limatha kuchulukana.

Kuthetsa kupsinjika kwamaganizidwe ndi gawo lofunikira pakuchepetsa thupi komanso kuwongolera magwiridwe antchito a shuga, a Hamdy akuti. Ndikofunika kuyeseza kupuma ndi kupumula njira zothandizira kuthana ndi zopanikiza za tsiku ndi tsiku.

Ngakhale anthu ena apeza kuti yoga ndi mankhwala abwino, kupemphera, kusinkhasinkha, kuchita masewera olimbitsa thupi, kuyankhula ndi wothandizira kapena mnzanu za kupsinjika kwanu, kapena kulowa nawo gulu lothandizira (pa intaneti kapena mwa-munthu) zingathandizenso kuchepetsa kupsinjika kwanu.

Ndikulimbikira, komanso kuthandizidwa ndi gulu lanu lazachipatala, mutha kuyamba panjira yothetsera ma prediabetes ndikusintha thanzi lanu.