Kana iwe uchangobva kuonekwa kuti une chirwere cheshuga chechipiri , maitiro iwe uri kunetseka zvakanyanya. Asi zvakanaka. Mashoko akanaka ndeokuti, nepo chirwere cheshuga chiri chirwere chinoda kutarisirwa zuva rega rega, unogona kurarama hupenyu, hune hutano hune shuga. Zvinhu zvinokosha zvekubudirira ndizvo zvinokurudzira, rubatsiro, kuronga uye mararamiro ekuchinja. Pakati peizvi, zviviri zvezvinonyanya kukosha, kudya, uye kuita zvepanyama, mararamiro emararamiro anogona kukubatsira kuti uremerwe, kuwedzera simba rako uye kuchinja zvakanyanya ropa rako.
Ndiyo chirevo chemahofisi eAmerican Diabetes Association: "Kuongororwa, varwere vane hanya zvikuru vane HgbA1c vakatosvika pedyo nechinangwa (semuenzaniso, <7.5%) vanogona kupiwa mukana wekuita mararamiro emararamiro kwemakore matatu kusvika kumatanhatu kutanga pam pharmacotherapy (kazhinji metformin). "
Izvi zvinoreva kuti kana iwe uri mumwe munhu achangobva kuongororwa ane chirwere cheshuga uyo A1c anozivikanwa ari pedyo nekureruka, anenge ma7,5%, uye zvisarudzo zvokutanga zvekurapa zvinogona kuva kudya uye kupedza muviri kwemwedzi mitatu kusvika kumatanhatu usati watanga mishonga. Asi nekurema kwekurema, kudya, uye kuita zvekuita kunoshanduka, iwe unogona kukwanisa kuchinja kana kurega mushonga wako zvachose. Icho chirevo chakanaka chakanaka. Vamwe vachangobva kuongororwa vakarasikirwa uye vanorega kushandisa mishonga-zvinogoneka. Isa pfungwa dzako uye iwe unogona kuita chero chinhu. Saka iwe unofanira kutanga kupi?
Tora Nzira Yakatarirwa Mwoyo
Hapana vanhu vaviri vane chirwere cheshuga vanofanira kubatwa zvakafanana.
Sei? Nokuti isu tose tiri vanhu vane tsika dzakasiyana, sarudzo dzekushanda, zvido zvekudya, nezvimwe. Zvakakosha kuti uwane chirongwa chakanakisisa chinoshanda kwauri. Mitsara iwe unenge uine zvizhinji zve "mapurisa ezvokudya" achiedza kukuudza zvaunofanira kudya. Iwe unogonawo kunzwa huwandu hwakawanda hwemashoko anokakavara, akadai sokuti haugone kudya michero , iyo isiri yechokwadi.
Zvakakosha kugamuchira chirwere cheshuga chekuchengetedza kuzvidzivirira kubva kune unyanzvi ane chiremba, zvakadai semudzidzisi ane chirwere cheshuga, kuti akubatsire kuronga chirwere chako cheshuga uye kukuendesa kune imwe nzira. Dzidza nezvekugadzira kudya kwakanaka uye chirongwa chekuita basa.
Shandura Zvokudya Zvako
Kuwana nzira yakagadzikana uye yakagadzikana yekudya kunonyanya kukosha kushaya kurasikirwa nekurema kwekugadzirisa. Vanhu vazhinji vachawana kubudirira mushure mekudya kwekudya, asi kana vakamira "kudya" vanowana uremu hwose shure uyezve. Iwe unofanirwa kuisa muganhu uye ugare wakaenzana. Imwe yenzira dzakanakisisa dzekuita izvi ndosangana nemudzidzisi ane chirwere cheshuga kana chireji anonzi akarejesa anogona kukubatsira kugadzira chirongwa chakanakisisa-kana chikafu chehydrohydrate, chigadziriswa carbohydrate kana kudya kwakakwana kwemakinhydrate, kusimbiswa kwegorobhahydrates kunokosha nokuti aya ndiwo marudzi ezvokudya zvinokonzera sutu yeropa zvakanyanya.
Mahydrohydrates anowanikwa muzvokudya zvakadai sezvibereko, mukaka, yogashi, rima (chingwa, pasta, rizi, nyemba), mishonga yemashizha (mbatatisi, mhezi, chibage), uye shuga zvokudya (mahojiki, keke, candy, uye ice cream). Kuva nechirwere cheshuga hazvirevi kuti iwe wakarambidzwa kubva kudya makhahydrates zvakare, asi zvakakosha kusarudza maruva akanaka emakhahydrates muhuwandu hwakakodzera.
Kuderedza kudya kwako kwegluidhydrate kuchakubatsira iwe kutora dambudziko kubva pancreas yako, kurasikirwa nemutoro, kuwedzera simba rako uye kuderedza ropa rako sutu.
Vanhu vazhinji vanoita sevanoita zvakanakisisa nekazasi kamu-carbohydrate yekudya, kudya kwemasikati makuru uye kudya kwakagadzika kwegidhaidhidhi. Kuti utange, funga nezveplate yako; shandisa chidimbu chiduku uye ita 1/2 yeplate yako isiri yemashizha (saladi, broccoli, sipinashi, asperagus, etc.), 1/4 yeplate yako yakakosha mapuroteni (white nyama chicken, turkey, hove, yakakamira nyama), uye 1 / 4 yeplate yako yakaoma makaghihydrate-mbatata, nyemba, quinoa, bhari, bulgar, nezvimwewo.
Iwe uri mumwe munhu anofanirwa zvakanaka nemaitiro? Iwe unoda chirongwa chekudya chakagadzirwa here kana iwe ungave zviri nani kubva uchifungidzira zvikamu, kuverenga nekuverenga nezvekudya? Chero nzira, iwe unoda kuziva kuti ungadya sei pamwe chete. Iwe unogona kuisa pamwe chete zvokudya zvinoratidzika nezvinhu zviri nyore .
Enda Moving
Usarega kuverenga-kufamba hakufaniri kureva kuenda kumitambo yemaawa maawa. Kutanga, tangotamira zvakare . Kudzidzira muviri kunokosha mukushandisa insulin (iyo inobatsira kutora shuga kumasero ako) nekuderedza shuga yeropa. Uye kana iwe uchiwedzera kufamba, zviri nani kuti metabolism yako ive uye iwe unenge uine ruzivo pakupisa makori.
Upenyu hwakabatikana uye kuwana nguva yekurovedza muviri kunogona kuoma, asi kukosha kwokufamba hakugoni kuomeswa zvakakwana, kunyanya kana iwe uri mumwe munhu anogara padhesiki zuva rose. Kuti uzviite iwe pachako, edza kuita zvekuvhima zvinonakidza. Pencil your workout in your calendar as if you would schedule dinner date-make commitment. Ita zvose zvaunokwanisa apo iwe unogona nechinangwa chekuedza kugunha chinangwa chekupedzisira chemaminitsi 150 pavhiki yebasa rakaenzana kusanganisira aerobic, kushorwa, uye kugadzirisa kudzidziswa. Chikamu chakaoma zvikuru chiri kutora iwe pachako kutanga, asi kana waita iwe uchazonzwa wakakura.
Funga nezvekurasikirwa kwemafuro akaenzana
Chimwe chezvikonzero zvinoita kuti vanhu vave nechirwere cheshuga ndechokuwedzera kwekurema. Paunotakura uremu hunorema, muviri wako haugoni kutapira shuga kubva muropa rako kuenda kumasero ako kuti ushandise simba nokuti masero ako anopikisa insulini. Insulini ndiyo hormone inoshanda se "muchengeti wemagedhi." Inotanga suo kuitira kuti shuga inogona kupinda muchitokisi; apo masero ako asingakwaniki ne insulin shuga haigone kupinda muchitokisi uye panzvimbo ino inogara muropa rako. Nokurasika anenge 5-10% yehutano hwako, unogona kubatsira kuderedza ropa rako sutu.
Edza Ropa Rako Zvinoshuva
Kana iwe uchangobva kuongororwa ane chirwere cheshuga uye hausi kutora mushonga chero upi zvake, iwe ungasaona chikonzero chekuedza ropa rako sutu. Asi, kuongororwa kwehuga yeropa kunogona kuita sekuvhara maziso uye chigadziro chinokurudzira iwe kuti uchinje kudya kwako uye uende.
Iwe haufaniri kuedza kanomwe pazuva, pane chinangwa chekutanga kuedza dzimwe nguva pavhiki. Zvimwe kutsanya (mangwanani iwe usati wadya kwemaawa masere 8) uye maawa maviri mushure mekudya. Shandisa nhamba yako kuti uchinje kudya kwako kwekakedhadhi uye uwedzere basa rako rechiito. Kune vamwe, ichi chinhu chakanaka (chinopfuura chiyero) chakashandiswa pakukurudzira. Hane nendira? Iwe haufaniri kutya; nheyo dzemazuva ano dzakaonda uye dzakapinza izvo zvinoderedza marwadzo.
Chinhu
Inzucchi, Silvio, et. al. Kutungamirirwa kwehupirglycemia muchirwere chechirwere cheshuga: chirwere chinonyanya kutaura chinonzi chirwere cheshuga chinonzi diabetes association (ADA) uye sangano reEuropean for the study of diabetes (EASD). Chirwere cheshuga :