Tora matanho ekudzivirira chirwere cheshuga
Rudzi rwechipiri chirwere cheshuga rwakawanda uye rwakawanda. Kune zvinhu zvakawanda zvaunogona kuita kuti udzike kana kudzivirira kufambira mberi kwechiitiko ichi chinogona kutyisa upenyu. Heano matanho ekutanga.
1. Inzwisisa Kutsigira kweUndulin uye Tarisa Zviratidzo
Iyo nzira yechirwere cheshuga 2 inotanga makore kana kunyange makumi emakore vasati vatariswa chirwere cheshuga, ne insulini yekudzivirira .
Insulin kukanganisa ndiko kutanga kwemuviri usingashandisi zvakanaka nehuga, izvo zvinenge zvichinyangarika zvega-carbohydrates. Insulin inoudza mamwe masero emuviri kuti avhure uye kuchengetedza glucose semafuta. Apo masero anomira kupindura shuga yako yega shuga, iyo inokonzera kusunungurwa kwe insulin yakawanda mumatambudziko. Insulin kurwisana kunobatanidza nekudzivirira kwepamuviri, kupisa kweropa , high triglycerides, uye pasi peHDL ("zvakanaka cholesterol"). Kana izvi zvikaitika pamwe chete, inozivikanwa sechirwere chetachiona kana chirwere cheshuga chekare . Icho chinokonzera ngozi kune chirwere chemwoyo uye chirwere chechirwere cheshuga.
2. Gara uchiona kuongorora
Kana iwe uri pangozi yehuga kana shuga yekurwisa, iva nechokwadi chekuwana kuongororwa gore negore nekutsanya ropa rega uye hemoglobin A1c. Kana ukaona izvi zvichikwira nekufamba kwenguva, ichi chiratidzo chokuti muviri wako une dambudziko rinoshandiswa shuga. Mushandi wako wehutano anogona kupa humwe hutano hwemishonga uye mararamiro emararamiro anokwanisa kuderedza dambudziko rako rekufambira mberi kurudzi rwechipiri chirwere cheshuga.
3. Kudzidzira
Iwe haufaniri kurarama hupenyu hwako pamitambo yekurovedza kuti uwane zvibereko zvekurovedza muviri. Nenguva yehafu yemaawa anofamba mazuva mashanu pavhiki inogona kukwana kubatsira kubatsiridza insulin senitivity (yakasiyana ne insulin kudzivisa) nekudzivirira chirwere cheshuga. Uyewo, kungova kunyanya kushanda kunogona kubatsira zvakawanda. Kuti uzvikurudzire iwe, tora pedometer kuti uverenge matanho ako, uye zvishoma nezvishoma kuwedzera nhamba yematanho ari kutora.
4. Kurema kusimba, Nezvinangwa zvinonzwisisika
Kurasikirwa kuduku kunorema kwe7 muzana yehutatu hwemuviri kwakaratidzwa kubatsira kubvisa chirwere cheshuga. Edza kuramba uri pako pachedu uremu hunorema, kunyange kana izvozvo zviri pamusoro pezvinyorwa zvati iwe unofanira kuva. Zviri nani kurongedza kuora kwemahombekombe uye kukwanisa kuchengetedza uremu uhwu kunze kwechinangwa chechimiro chisingafungidziki chiri pasi, izvo zvinogona kukonzera "kukira".
5. Kupera kweChydhydrate
Kana muviri wako usingashandisi shuga zvakanaka, hazvina musoro here kurega kuidya zvokudya zvakawanda zvinoshanduka kuva shuga? Iwe unogona kudya utano hwakanaka, huwandu, huri huri muzasi mumakhahydrates . Kuwanda kwekuderedzwa kwakakosha kune iwe kunobva pane zvakakanganisika iwe pachako iwe glucose kushivirira ndeye.
6. Funga nezveImba yeGucece Testing
Kana iwe wakaona kuti kutsanya kweropa yako glucose iri kukura kwekufamba kwenguva, kunyange kana kuchiratidza, uye zvirokwazvo kana iwe "zvepamutemo" usina kukanganiswa kweglucose (pre-chirwere cheshuga), kunyatsofunga kuwana musha weglucose mamera nekuedza ropa rako pachako ona kana iwe uchigona kutsanangura kuti mararamiro anoita mararamiro anobatsira sei kuderedza nekusimudzira ropa rako glucose. Chero dambudziko nderokuti makambani mazhinji einishuwarenzi haazobhadhara nokuda kwechigadziro ichi chekudzivirira, uye mitsara yekuedza inobvumidzwa kuti inodhura.
Kunyange zvakadaro, iwe unogona kukwanisa kuzvitarisira pane dzimwe nguva kana kuwana shamwari yehuga yemazuva ano inowedzera zvishoma. Kuchengetedza ropa rako rega rega rekudya uye nekufamba kwenguva kunogona kuva rubatsiro rwakakura pakudzivirira kufambira mberi kwechirwere cheshuga.
> Kwakabva:
> Uri Mungozi Here? American Diabetes Association. http://www.diabetes.org/are-you-at-risk/?loc=atrisk-slabnav.
> Kunzwisisa Dambudziko Renyu reShuga. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/Diabetes/UnderstandYourRiskforDiabetes/Understand-Your-Risk-for-Diabetes_UCM_002034_Article.jsp#.WjgimDdG3x8.