Kuwana kuongororwa kwechirwere cheshuga chechipiri kunogona kunyanyisa. Iwe unogona kuzviona uchinzwa uora mwoyo kana zvichida mukuramba. Uye kunyange iwe ndiwe wakagamuchira izvi, unochinja zvinhu zvemhuri yako zvakare. Kuti uchengetedze chirwere ichi zvakanaka, zvichave zvakakosha kuti mhuri yako itsigire, inzwisise, uye yakadzidziswa panyaya yacho.
Mune mamwe mamiriro ezvinhu, nhengo dzemhuri dzingatofanira kutora mutoro wemunhu waanoda kurapwa. Hazvina maturo kutaura, inogona kuva chiitiko chekuchinja upenyu kune wese.
Asi, inogonawo kuva mukana wekutora matanho akanaka pakutora mararamiro ane hutano uye pakupedzisira kuchinja hupenyu hwemhuri dzepedyo sevakaroorana, vanin'ina, nevana. Izvi zvakakosha nokuti Rudzi rwechipiri rwechirwere cheshuga runotanga kumhanya mumhuri. Ichokwadi, IAmerican Diabetes Association inotaura kuti Type 2 chirwere cheshuga chine simba rakasimba kumhuri yekare uye dzinza kupfuura Rudzi rwekutanga. Uye, kana kuva nehupenyu hwemhuri chinhu chikuru chakaipa, mararamiro ezvakakoshawo. Kuve wakanyanyisa kana kuti kugadzikana kunogona kuwedzera mukana wako wekukura nechirwere cheshuga.
Kana iwe uine mhuri yekunzwa kuderera, mikana iwe unenge uine kudya kwakafanana uye maitiro ekuenzanisa semhuri yako. Shandisa nguva ino kuchinja mararamiro emararamiro, ita kuti uzive uye udzidzise iwe nemhuri yako.
Ichaita kuti hurumidze kukurudzira, kukubatsira kuti utsungirire uye zvichida kunyange kuchengetedza mhuri yako kubva pakugadzira prediabetes kana chirwere cheshuga munguva yemberi.
Kusangana Nechiratidzo cheShuga Chekudzidzisa
Chirwere chechirwere chechirwere cheshuga chiremba wehutano anonyanya kutarisirwa nekuchengetedza chirwere cheshuga. Kumbira kuti nhengo dzemhuri yako dzishanyire newe.
Iwe uchadzidza pamusoro pekutsvaga kwega shuga uye kutungamira, mishonga , kuronga kwekudya, kurovedza muviri, nguva yekushanyira nyanzvi, mazano ekurasikirwa nekurema uye nezvimwe zvakawanda.
Ita chirongwa chehutano chokudya zveMhuri Yese
Iye zvino zvawakarwara kuti une chirwere cheshuga, izvo hazvirevi kuti wako wako anofanira kubika zvokudya zviviri zvakasiyana. A "chirwere cheshuga chekudya" chirwere chakaine utano hwakanaka, hwakakosha kuti munhu wose aite. Inofanirwa kuva yakafuma mufiber , yakashandurwa mumakrohydrates, uye yakakwana muprotheni yakaonda, mafuta ane utano, uye michero nemiriwo . Kudzivisa makaridhydrates akareruka uye akacheneswa uye kusarudza zvakaoma, zvakadai sezviyo zvakakwana , zvinokoshawo kune mhuri yose. Tanga zvishoma nezvishoma uye shanduka zvishoma nezvishoma. Dzidza nezvemakrohydrates (muviri unobata shuga yeropa zvakanyanya), uye kuwana zvimwe zvakanaka zvekubika uye kuronga kudya. Shandisai zvinyorwa zvinokosha uye gadzirirai kudya .
Bvisa Pane Chikwata Pamwe Chete
Kurumidza usiku huno kudya tsika kuburikidza kuenda kumhuri kuenda shure kwekudya kwemanheru kana kutamba mutambo we Wii Fit . Chero chero rudzi rwekuita basa raunonyanya kubatisisa uye kufara kuita chimwe chete unofanira kutanga. Kuita muviri kunobatsira kuvandudza insulin senitivity (inogona kuderedza shuga yeropa), kupisa makorikori, kuwedzera simba, nekusimbisa mapfupa.
Kuve nhengo dzemhuri dziri panjodzi yekuva nechirwere cheshuga, izvi zvinokosha. Ichokwadi, IAmerican Diabetes Association Standards of Care inoshuma kuti chikuru chekudzivirira chirwere cheshuga ndechokurasikirwa neanenge 7% yehutatu hwemuviri wako nezvokudya uye zvekuita zvekuita nguva dzose pamusoro pe 150 / maminitsi pavhiki. Kuita muviri nguva dzose kunogonawo kuwedzera kushandiswa kwehuga yega yega kushaya kurasikirwa uye kunatsiridza insulin senzwi.
Verenga nhare Dzakavimbika Dzinopa Mashoko Akarurama
Iva nechokwadi chokuti ruzivo rwauri kuverenga nezvechirwere cheshuga runobva kune chakavimbika uye chechokwadi chinobva. Dzivisa kuteerera kune vavakidzani vako kana vamwe vanoziva-vose-avo vanoti vanoziva zvokudya zvose zvamunogona uye havakwanisi kudya.
Pane kudaro, chengetedza zvidzidzo zvinovimbika kubva kune vadzidzisi vane mvumo. Heano zvishoma:
- Tsvaga Diabetes Mudzidzisi : https://www.ncbde.org/ kana https://www.diabeteseducator.org/, kana kubvunza chiremba wako
- Zvokudya: Nhare Dzose Iwe Unoda Kudya Utano
- Zvirongwa: 5 Zvirongwa Zvaunoda Kuziva Nezve Kana Une Chirwere Cheshuga
- Professional Societies: American Diabetes Association, American Association of Clinical Endocrinologists
> Sources:
American Diabetes Association. Genetics Diabetes.
American Diabetes Association. Maitiro ekurapa muShuga - 2014. Diabetes Care. 2014 Jan; 37 Isa 1: S14-80.