Kune dzimwe nzira dzezuva nezuva dzinogona kubatsira muchirongwa chechipiri chekuchengetedza chirwere cheshuga, uyewo kuwedzera hutano hwako hwose. Nokuisa pfungwa yekudzivirira chirwere cheshuga, unogona kuzvidzivirira pane zvinetso zvehutano zvine chokuita nechirwere cheshuga (kusanganisira chirwere chemwoyo uye chirwere ).
Chirwere Cheshuga Cheshuga
Kudzidza njodzi dzinokonzera kuti chirwere cheshuga chechipiri chirwere chekushaya chirwere cheshuga.
Izvi zvinokonzera ngozi zvinosanganisira:
- Kuva mukuru kudarika 45
- Kunyanya kuwandisa kana kuoma
- Kutakura mafuta akawanda zvakapoteredza chiuno chako
- Mhuri ine chirwere cheshuga
- Low HDL ("yakanaka") cholesterol
- High mazinga emafuta eropa (anozivikanwawo se triglycerides)
- High blood pressure
- Kutambura kweglucose kushivirira
- Metabolic syndrome
- Polycystic ovarian syndrome
Mamwe madzinza emarudzi (akadai seAfrica-America, MaInpanishe America, Asian America, uye veAmerica) vanewo chirwere chikuru cheshuga.
Kunyange zvazvo zvisingakwanisi kudzora njodzi dzakadai sezera uye nhoroondo yemhuri, zvimwe zvirwere zvinokonzera chirwere cheshuga zvinogona kutarisirwa nekugadzirisa kuhutano hwako.
Nzira dzepanyama dzekudzivirira chirwere cheshuga
Kusvika panguva ino, mashoma mashoma echisiki akawanikwa akabudirira mukudzivirira chirwere cheshuga. Zvisinei, mamwe mavitamini, mineral, uye herbs angabatsira kuderedza chirwere cheshuga kune imwe nguva. Hezvino tarisa zvimwe zvinhu zvinoratidza chivimbiso mukudzivirira chirwere cheshuga:
1) Vitamin D
Kuchengeta nhamba pamadzimai 83 770, vanyori vekuongorora kwakaitwa muna 2006 vakatsanangura kuti kubatana kwemazuva anopfuura 800 IU ye vitamin D uye kupfuura 1,200 mg ye calcium kwaibatanidza ne 33 muzana ngozi yakawanda yechirwere cheshuga chechipiri (kana ichienzaniswa nekubatana zuva nezuva kudya vitamin D inopfuura 400 IU uye pasi pe 600 mg calcium).
Sezvo zvingava zvakaoma kuti uzadzwe ne vitamini D chete kuburikidza nezvokudya uye chiedza chezuva, dzimwe nyanzvi dzezvehutano dzinokurudzira kuwedzera mazinga ako eVitamin D nekutora rimwe zuva rekuwedzera. Taura nachiremba wako usati watanga chero zvinyorwa.
2) Tea
Muna 2009 meta-analysis yezvipfumbamwe zvidzidzo pamwe chete nevatori vechikamu 324 141, masayendisiti akawana kuti kunwa kudarika makapu mana eai zuva nezuva kunogona kuderedza ngozi yechirwere cheshuga chechipiri. Imwe tsvakurudzo inoratidza kuti green tea inogona kubatsira kudzivirira chirwere cheshuga, asi titi yakasviba inogona kubatsira mubasa rekushaya chirwere cheshuga.
3) Cinnamon
Nguva dzose kushandiswa kwekinamoni kunogona kuderedza njodzi dzinokonzerwa nechirwere cheshuga uye nehutano hwehutima, maererano nedzidzo shoma yakabudiswa muna 2009. Chidzidzo, icho chaisanganisira vanhu 22 vasina kusimba kwekudya kweropa glucose, vakaongorora migumisiro yevhiki gumi nemaviri ekurapa kwezuva nezuva nesinamoni kuwedzera .
Ongororo yapfuura inoratidza kuti kudya nguva dzose kwekinamoni kungabatsira kuderedza maitiro ekutsanya ropa reropa, triglycerides, LDL ("bad") cholesterol, uye cholesterol yose.
Kukosha kwekudzivirira chirwere cheshuga
Yakaratidzwa nehuwandu hwepamusoro yehuga yeropa (glucose), chirwere cheshuga chinogona kutungamirira kumatambudziko anotevera munguva refu:
- Kukuvadza kumeso ako, itsvo, uye nerve
- Chirwere chemoyo
- Stroke
- Kuwedzera kwengozi yezvinetso zvekubatana uye zvepafu, kusanganisira osteoporosis
- Ganda uye mamiriro ezvinhu
Zvakare, zvinetso zvenguva duku zvechirwere cheshuga (zvakadai se hyperglycemia uye hypoglycemia) zvinogona kukonzera zviitiko zvakakomba zvakashata sekutambudza uye coma.
Nzira Yokudzivirira Dhiyabhorosi
Aya maitiro ndiwo anokosha ekudzivirira chirwere cheshuga:
- Kutevera kudya kunovaka muviri kwakazara muzvibereko, miriwo, zviyo zvakakwana, nemafuta ane utano
- Kushandisa kwemaminitsi makumi matatu nezuva rimwechete
- Kuramba uine utano hwakanaka
- Kuchengetedza ropa rako uye cholesterol
Zvakakoshawo kutarisa zvirwere zvehuga zvemashuga (zvakadai sokuneta kusingaperi, nyota, kurasikirwa, kuora kwemaonero, uye kuramba uchidzoka) uye kuwana ropa rako rega rega rinongororwa makore matatu ose (kutanga pamakore makumi mashanu, kana kuti muduku kana uri pane ngozi yakawedzerwa yechirwere cheshuga).
Kushandisa Zvirongwa zveMasikirwo ekuchengetedza chirwere cheshuga
Pamusana pekutsvakurudza kuduku, zvakakurumidza kutaurira kumwe kushandiswa kwemishonga yekudzivirira chirwere cheshuga. Kana uri kufunga kuishandisa, taura nachiremba wako kuti uongorore njodzi dzinogona kuitika. Ramba uchifunga kuti mushonga unofanirwa haufaniri kushandiswa sechinotsiva kutarisira kwakakwana kana kuti kudzivirira. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Sources
Chen H, Qu Z, Fu L, Dong P, Zhang X. "Physicochemical properties uye antioxidant simba re 3 polysaccharides kubva pagorosi, teji yeoolong, uye tei." J Zvokudya Sci. 2009 74 (6): C469-74.
Iso H, Zuva C, Wakai K, Fukui M, Tamakoshi A; JACC Chidzidzo Chekudzidza. "Ukama huri pakati pehutei chai uye huwandu hwekushaya caffeine uye mungozi wehupenyu hwehutachiona hwechipiri hwechirwere cheshuga pakati pevanhu vakuru vechiJapan." Ann Intern Med. 2006 18; 144 (8): 554-62.
Jing Y, Han G, Hu Y, Bi Y, Li L, Zhu D. "Tea consumption uye ngozi yerudzi rwechipiri chirwere cheshuga: meta-tsvakurudzo yeongororo dzevanhu." J Gen Intern Med. 2009 24 (5): 557-62.
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Sinamononi inovandudza glucose uye lipid yevanhu vane chirwere cheshuga chechipiri. Chirwere cheshuga. 26.12 (2003): 3215-3218.
Pittas AG, Dawson-Hughes B, Li T, Van Dam RM, Willett WC, Manson JE, Hu FB. "Vitamin D uye calcium kudya maererano nerudzi rwechipiri chirwere cheshuga chevakadzi." Chirwere cheshuga. 2006 29 (3): 650-6.
Roussel AM, Hinheni I, Benaraba R, Ziegenfuss TN, Anderson RA. "Antioxidant zvinokonzerwa neinamoni yakabudiswa kune vanhu vasina simba nekutsanya glucose inorema kana kuti yakawanda." J Am Coll Nutriti. 2009 28 (1): 16-21.