Kana iwe wakangoudzwa kuti une prediabetes iwe hausi wega. ICentral for Disease Control and Prevention estimates that 84.1 million Americans are considered to have prediabetes . Kune avo vane prediabetes, 90% havazivi kuti vane. Kunyange zvazvo kuongororwa kunogona kuva kunotyisa uye kukuvadza, zvinogona kuchinja upenyu hwako kuti huve nani.
Ndakatarisa varwere vane prediabetes vakashandura zvachose upenyu hwavo munzira yakanaka-kuongorora kwavo kwakavabatsira kuti vadye hutano hwakanaka, kurovedza muviri, kuwedzera muviri, kunzwa zviri nani, uye kudzivirira rudzi rwechipiri chirwere cheshuga.
IAmerican Diabetes Association Standards of Care inoshuma kuti unokwanisa kudzivirira kana kunonoka rudzi rwechipiri cheshuga nehupenyu hwekuchinja . Kune vakawanda, kudzivirira kunonyanya kunyanya kushaya kurasikirwa kwekurema. Kuwanda kwehutakisi kurasikirwa kunoda kudzivirira kana kunonoka kwechirwere cheshuga kunowanikwa kubva kumunhu kusvika kumunhu. Pakati pavhesi, kurasikirwa kweanomwe mazana ezana emuviri wako kunorema kunogona kubatsira kuderedza chirwere cheshuga. Kune munhu anorema mapaundi mazana maviri, izvi zvingava 14-pound kuora muviri. Munhu mumwe nomumwe akasiyana, asi chinonyanya kukosha ndechekuti kudzivirira rudzi rwechipiri chirwere cheshuga kunogona. Dzimwe nguva zvose zvaunoda kuita ndezvishoma kuchinja.
Chii Chinonzi Prediabetes?
Prediabetes izwi rinoshandiswa kune vanhu vasina simba nekutsanya glucose (IFG) kana kusagadzikana kweglucose kushivirira (IGT).
IGF uye IGT inobatanidza nekurema (kunyanya mumimba ine mafuta mumuviri kana kuveresa kuneta). Mumuviri wako unoshandisa glucose sezvinonyanya kushandisa simba. Insulin-hormone yakagadzirwa nepancreas-inotakura kutora shuga kubva muropa rako kumasero ako kuti ushandise simba. Mune munhu ane prediabetes, iyi nzira yekushandiswa kwehuga haisi kushanda zvakanaka; shuga muropa inoramba yakakwirira, asi kwete yakakwana zvokuti ine chirwere cheshuga chakakwana.
Kunyanya Kusagadzikana Glucose
Kuchengeta gorosi kunotsanangurwa sekuverenga kwehuga yeropa inotorwa mukutsanya (hauna kudya mumaawa masere kana kupfuura). Muenzaniso wekutsvaga ropa unogona kupa ichi chiyero.
| Kazhinji | Pasi pe 100 mg / dl |
| Prediabetes | 100-126 mg / dl |
| Chirwere cheshuga | Mukuru kupfuura 126 mg / dl |
Chii Chinoshayiwa Glucose Kushivirira?
Kushushikana kwekushushikana kweglucose chiratidzo chekuti muviri wako unopindura sei mutoro weglucose. Semuenzaniso, nguva imwe neimwe yamunodya makhaidhaidhi, zvokudya zvinoputsika uye zvinoshanduka kuva shuga. Insulin yakavanzwa nepascreas kutora shuga kubva muropa kuenda kune masero kuti ashandise semasimba. Kana mushuga weropa rako uchingosimudza imwe kusvika maawa maviri mushure mekudya, muviri wako haugone kuchengeta mutoro weglucose. Izvi zvinogona kutsanangurwa neOral Glucose Tolerance Test (OGTT). OGTT chirwere chakaitwa nekuedza ropa mushure mekunge rapiwa glucose mutoro (75-gram carbohydrate drink).
| Kazhinji | <140 mg / dL |
| Prediabetes | 140-199 mg / dL |
| Chirwere cheshuga | Mukuru kupfuura 200 mg / dL |
Zvakadini neHgbA1c?
Munhu anogona kuwira muhuwandu hwehutachiabetes nekuve neHemoglobin yakakwirira A1c (HgbA1c). IHgbA1c inopera mwedzi mitatu yemavhesi eropa .
Ikoko kutsanya kweglucose uye glucose kuvhiringidzika kuedza kunopa mufananidzo weiyo shuga yeropa iri kuitei pane imwe nguva, HgbA1c inopa mavhareji emaawa makumi maviri nemana pamwedzi mitatu.
Kazhinji | <5.7% |
| Prediabetes | 5.7-6.4% |
| Chirwere cheshuga | Mukuru kupfuura kana akaenzana ne6,5% |
Nzira yekudzivirira kana kuderera rudzi rwechipiri chirwere cheshuga
Tsvaga Kutsigira: Kutanga, tanga nekuwana rubatsiro-sunga purogiramu inotarisa kurema kwekuresikirwa kana kusangana nemunhu anyoresa chirembai kana kuti anodzidzisa chiremba cheshuga. Zvirongwa kana humwe-u-humwe humwe hutungamiri hunoendeswa kukurasikirwa nekurema kunogona kukubatsira kuti udzidze kuti zvii zvinokanganisa shuga yeropa zvakanyanya, kurongedza chikamu, uye kuti ungawana sei kudya kwakanaka, kwakanyatsonaka.
Iwe uchadawo kutama zvakare, uchida kuita zvinenge 150 maminitsi pavhiki. Vanhu vanobudirira zvikuru ndevaya vanoitevera nguva dzose. Kutevera kurairirwa kunokurudzira uye kunobatsira kutungamira shanduko. Bvunza chiremba wako kana ane mumwe munhu kana purogiramu yavanogona kukutumira iwe.
Chengetedza Ma Carbohydrate Mukana Wako : Mahydrohydrates ndiwo masimba makuru emuviri, asi kana adyiwa zvakanyanyisa, anochengetwa seanamafuta. Uye kana muviri wako usingashandisi shuga zvinobudirira, kudya kwakanyanya kwe-carbohydrate kunogona kukonzera kuti sirasi yeropa igare yakakwirira. Kuti uremerwe uremu uye uwedzere ropa sutu, unofanirwa kuderedza kudya kwehydrohydrates, kunyanya zvinwiwa zvinotapira (kusanganisira jisi yemichero), chingwa chakachena, makiki, keke, uye ice cream. Chinokosha ndechekudya zvakagadziriswa kusvika kune zvakadyiwa ne- carbohydrates , kwete zvokudya zvegluhaidharedhi. Kurega makhahydrateshite zvachose kunogona kukonzera kuneta, kushaya mavitamini, uye kuvimbiswa, kutumidza zvishomanana. Kunyange zvikafu zviduku zvehydrojidhaine zvine zvimwe zvinhu zvegorobhedheni zvakadai sezvibereko, yogurt, uye mbeu yose. Paunosarudza makhahydrates iwe uchada kusarudza yakaoma, yakakura fiber iyo iri chikamu chinodzorwa. Zvakanakisisa kusangana nemudzidzisi wezvokudya zvakanyorwa zvakanyorerwa kana kuti mudzidzisi ane chirwere cheshuga kuti awane chirongwa chakanaka chokudya. Zvisinei, mamwe mazano akajeka ekugadzirisa kudya kwako kwegluidhyrti inosanganisira:
- Kudya High Protein Breakfast: Ongororo yechangopfuura yakaratidza kuti kudya chikafu chekudya chamangwanani mune mapuroteni kunogona kubatsira mukurasikirwa uye kuraswa kwega shuga. Kune vamwe vanhu vanotanga zuva rekubuda nekapamusoro yemagufihydrate yekushambwa kunogona kukonzera shuga yekushuva zuva rose. Uye iyo yakawanda yemakinhydrates iwe unodya kunyanya kunetseka kwaunoisa pane pancreas kuita insulini. Ndinoudza varwere vangu kuti vadzivise: zviyo zvinotapira, muffin, bagels, uye granola kakawanda sezvavanogona, asi kunyanya mangwanani.
- Dzidzirai Method Plate: Chida kuita hafu yeplate yako isina-starchy miriwo (saladi, broccoli, sipinashi, cauliflower, anyanisi, pepper, eggplant, etc). Izvi zvinopa huwandu, mvura, fibiti uye zvishoma zvidhaidhydrate. Chikamu chechina cheplate yako kana pamusoro pekombe imwe inofanira kugoverwa kune starch yako: mbeu dzose dzakadai se quinoa, bhari, bulgar, uye mamwe makominehydrates akaoma kusanganisira, mbatata (pamwe neganda), squash, uye nyemba. Uye imwe chikamu cheplate yako kana pamusoro pehupamhi hwekadhi yemakadhi inofanira kuva yakasimba mapuroteni: nyemba nyama nyama, hutu, hove, nyama yakaonda.
- Kurega Zvokudya Zvakasvibiswa uye Added Sugars: Zvinyorwa zvinotapira zvinogona kukonzera kuchinja kwehuga yeropa uye kuwedzera kuwedzera. Dzivisa jisi, soda, teji inotapira iced, uye kuwedzera shuga kune kofi yako. Pane kudaro, inwa tea isina kunyorerwa, kofi, seltzer, nemvura ine lemon kana lime.
- Nyoka Inonzwisisika: Kuisa chips, crackers, uye cookies zvinogona kudzivirira kushaya kurasikirwa uye kunobatsira kukwidziridzwa kwetrglycerides uye sutu yeropa. Nyoka yezvokudya-yakawandisa, yakaderera ye-carbohydrates snacks:
- 1 maapuro madiki (kuenzana kwetennis ball) ne 1 kikapu ye nut butter
- 3 makapu anowanika popcorn ne 1 slice ye-fat-fat cheese
- Cheka miriwo ine 2 tablespoons hummus kana guacamole
- ΒΌ mukombe isati yakasvibiswa nutsva: maarmonds, cashews, pistachios, walnuts, etc
- 1 shoma-fat-fat plain Greek yogurt ne 1/2 mukombe majikiji
- Funga nezveMishonga: Kunyange zvazvo mararamiro ehupenyu achigadziriswa inowanzodiwa, American Diabetes Association inoratidza kuti kushandiswa kweMetformin kunogona kuonekwa kune avo vasina simba nekutsanya kweglucose, kutadza kugadzikana kweglucose, kana HgbA1c yakakwirira. Kune avo vane BMI ye> 35 kg / m2, vezera remakore makumi matanhatu nemashanu kana vakadzi vane chirwere cheshuga chekare, izvi zvinogona kuva zvakakodzera. Metformin imishonga inobatsira ne insulin kushandiswa nekushandisa insulin muviri unoita uye kutumira chiratidzo kune chiropa kuti urege kuwedzera shuga. Icho chiremera-chisingabatsiri mishonga uye chinoshandiswa senzira yekutanga yekurapa kune avo vane chirwere cheshuga. Hazvifaniri kutorwa kunze kwekurairwa nachiremba.
Sources:
American Diabetes Association. Maitiro ekurapa muShuga - 2017. Chirwere cheshuga. 2017 Jan; 40 Isa 1: S1-132.
Nzvimbo dzeDaase Control uye Kudzivirira. Prediabetes.