Nhungamiro yako yekudzosera prediabetes nekudya uye kurapwa

Dzidzo yehutano

Unowanzoongororwa ropa chete kuti ufonere kubva kuna chiremba wako. Iwe une prediabetes, mamiriro apo mashuga eropa rako ari pamusoro kupfuura zvakajairwa, asi kwete akakwana zvakakwana kuti uongororwe werudzi rwechipiri chirwere cheshuga.

Vanenge mamirioni makumi masere nemana emamerica vane prediabetes , maererano neCenters for Disease Control and Prevention (CDC), iyo inogona kupedzisira yawedzera njodzi yako yekukudziridza mhando 2 chirwere cheshuga, chirwere chemwoyo, kana sitiroko. Rudzi rwechipiri chirwere cheshuga rwakasiyana nerudzi rwe1 chirwere cheshuga, mamiriro apo vanhu vasingaburitse insulin. Vanhu vane chirwere cheshuga chechipiri havapindure kune insulini sezvavanofanira, uye gare gare muchirwere, miviri yavo inomira kuburitsa insulin yakakwana.

Chii chinonzi prediabetes?

Iwe unofungidzirwa kuve uine prediabetes kana shuga yako yeropa iri pakati pe100 ne125 mg / dl pane maviri kana kupfuura ekutsanya eropa glucose bvunzo, kana kana nhamba dzako dzichiwira pakati pe5.7% uye 6.4% pachiyero cheAIC chinoyera yako avhareji mashuga eropa. kwemwedzi miviri kusvika mitatu yapfuura.

A prediabetes diagnostic inogona kurira kutyisa. Asi, iwo akanaka mashoko ari kudzoreredza preiabetes inokwanisika-nekureruka mararamiro marongero iwe unogona kuzvidzivirira kubva kufambira mberi kune mhando 2 chirwere cheshuga.

Ichi chirwere chinofanirwa kutorwa zvakanyanya, asi nekupindira kwekutanga, sekutevera kudya kunovaka muviri, kuchengetedza huremu hune hutano, uye kugara uchirovedza muviri, vanhu vanogona kudzora njodzi yavo yekukura chirwere cheshuga chechipiri, anodaro Osama Hamdy, MD, munyori we bhuku, Kubudirira kweshuga.

RELATED: Tungamira kune prediabetes

9 nzira dzekutanga kudzoreredza prediabetes zvakasikwa

Heano mamwe matipi ehunyanzvi akagadzirirwa kukubatsira iwe kuti utore shuga yako yeropa mukutarisa uye kudzivirira rudzi rwechipiri chirwere cheshuga. Kutanga nhanho imwechete kana maviri ari nyore uye kana uchinge waziva izvo, wedzera mamwe mashoma.

1. Yadeura mapaundi mashoma.

Kuwana huremu, kunyanya kutenderedza dumbu rako, kunowedzera mukana wako wekukudziridza mhando 2 chirwere cheshuga. Kunyangwe kudzikisira uremu kunogona kubatsira kudzikisa njodzi iyi uye nekuvandudza yako mashuga eropa. Mukutsvagurudza kwake, Dr. Hamdy akawana kuti avo vakarasikirwa ne7% yehuremu hwemuviri wavo (akaenzana nemapaundi gumi nematanhatu mumukadzi wepondo mazana maviri nemashanu), vakavandudza kugona kwavo kupindura insulin neinenge 57%. Ndiwo musiyano mukuru!

2. Sarudza chikafu chakakodzera.

Dr. Hamdy's tsvagiridzo inoratidza kuti avo vaitevera chirongwa cheMediterranean chekudya, pasina kudzora macalorie, vakaratidza kuwedzera kukuru mukudzora glycemic uye insulin senzwi kupfuura avo vaitevera zvimwe zvekudya.

Chikafu chakadai sehoat, zviyo zvese, yogati uye zvigadzirwa zvemukaka, miriwo yakasvibira yemashizha, maapuro, bhuruu, walnuts, mupunga wakasviba nemarume zvinosangana nenjodzi yakadzikira yeshuga, Dr. Hamdy anotsanangura. Zvakakosha kudya mapuroteni akadai sehove, huku uye turkey, zviyo zvese nemukaka.

Anokurudzira zvakare kushandisa glycemic index (GI) sechishandiso kuona kuti zvimwe zvekudya zvinogona kukanganisa sei shuga yeropa rako. Iyo indekisi inoratidzira chikafu pachiyero kubva pa1 kusvika 100. Chikafu chakakwira paGI, senge dziya dzine akawanda akagadzirwa makabhohaidhiretsi, anomutsa shuga yako yeropa nekukurumidza. Chikafu chinotaridzika pazasi pachiyero cheGI - senge izvo zvakapfuma mu fiber, mapuroteni, uye mafuta - zvinowedzera zvishoma nezvishoma shuga dzeropa . Iyo American Chirwere cheshuga Association inopa rumwe ruzivo nezveiyo GI pamwe neshuga-inoshamwaridzika mabikirwo.

Uye usakanganwa kudzidzira chikamu kudzora. Funga kuchinjira kuplate diki uye nekunwa izere girazi remvura nechose chikafu kuti udzivise chishuwo chako.

3. Dzivisa zvimwe zvekudya.

Kudya kunokanganisa huwandu hweshuga yeropa uye kudya izvo zvisirizvo kunogona kukwidza njodzi yako yekukura rudzi rwechipiri chirwere cheshuga.

Limit mafuta akazara uye akacheneswa makabhohaidhiretsi, Dr. Hamdy anodaro. Deredza kudyiwa kwako kwenyama inogadzirwa uye chero chinhu chakagadzirwa neupfu chena senge pizza, bagels, uye pasta, uye chikafu chine shuga senge ice cream, mukaka chokoreti, uye muto.

Zvimwe zvekudya zvekudzivirira kana kudzikamisa kana iwe uchishanda pakudzosera prediabetes inosanganisira chikafu chakakangwa, chero chinhu chine trans mafuta, uye yakakwira-koriori, zvine mafuta akawanda.

4. Wedzera fiber yako kutora.

Kuwana huwandu hwakakurudzirwa hwezuva nezuva hwefibhi mukudya kwako kunogona kubatsira kudzora huwandu hweropa.

Vanhu vazhinji havawani kudya kunokurudzirwa kwemagiramu makumi maviri nemashanu kusvika makumi matatu ezve fiber pazuva, anodaro Leigh Tracy, RD, mudzidzisi wezvekudya uye chirwere cheshuga Center for Endocrinology paMercy Medical Center muBaltimore. Kuwedzera kudya kwavo kweasina-starchy miriwo (asparagus, bhinzi, makarotsi uye zvimwe) kusvika hafu yeplate panguva yekudya kwemasikati uye kudya kwemanheru ndiyo nzira huru yekuwana kusvika icho chinangwa.

5. Sarudza zvinwiwa zvakanaka.

Kune avo vane prediabetes, zvinwiwa zvinotapira zvakatakurwa nefructose ndizvo zvisarudzo zvakaipisisa uye zvakabatana ne insulin kudzivisa.

Panzvimbo pekumwa soda kana chinwiwa chekofi chine shuga, ndinokurudzira kuisira muviri nemvura, tii isina kutapira, kana mvura inosvinwa nezvibereko zvekuwedzera kunhuhwirira, anodaro Tracy.

Zvakakoshawo kuti ugare wakachena zvakakwana. Zvidzidzo wawana huwandu hwemvura yaunonwa inogona kutora chinzvimbo munzira iyo muviri wako unodzora shuga yeropa. Kana iwe ukasanwa mvura yakakwana, iyo glucose iri muropa rako inova yakanyanyisa kukonzeresa, inotungamira kune yakakwira mashuga eropa.

Vazhinji vanhu vanofanirwa kunwa 8-10 makapu emvura zuva rega rega (yakawanda kana kuchipisa uye kwakanyorova).

6. Gamuchira kugara uchirovedza muviri.

Kutsvakurudza yakaratidza kuti mashoma ezviitiko zvezviitiko zvinosanganisirwa neakawanda mashuga eropa, kunyangwe muvakuru vane huremu hwakasimba.

Ini ndinokurudzira kuita mune imwe mhando yesangano iwe yaunofarira uye yaucharamba uchiita, Tracy anodaro. Kana kufamba mupaki kuchinakidza iwe, chienda hako uye tarisa kwemazuva matatu kusvika mashanu erumwe rudzi rwekufamba.

Hamdy anoti iyo yakanakisa kurovedza muviri regimen yekudzosera prediabetes inosanganisira kusangana kwekutambanudza, kurovedza muviri, uye kusimbisa kana kuramba kudzidziswa.

Kutambanudza kunosanganisira kuyerera kweropa, kunowedzera huwandu hwekufamba kwemajoini uye kunodzivirira kukuvara, anodaro. Kurovedza muviri kweaerobic, uko kunogona kusanganisira kushambira kana kufamba nekukurumidza kwakanaka kune hutano hwemwoyo uye kudzidziswa kwesimba kunochengetedza mhasuru kumusoro.

Kunyangwe iye achikurudzira kuyedza kusvika pakupedzisira maminetsi mazana matatu pasvondo rekurovedza muviri, anoti zvinokwanisika kuzadzisa izvozvo nekuzvipwanya nepfupiso kuputika kwemaminitsi gumi panguva.

Tora kufamba mushure mekudya kwemasikati uye kwemanheru uye ushandise mabhendi ekudzivirira kana zviyero uchiona yako yaunofarira terevhizheni, Hamdy anodaro. Tsvagiridzo yakaratidza kuti kana iwe ukaita chiitiko zuva rega rega kwemazuva makumi matanhatu nematanhatu, inova tsika.

7. Chengeta shuga yako yeropa nachiremba wako.

Vaya vane ma prediabetes kazhinji vane shuga yavo yeropa inotariswa kamwe pagore pakuongororwa kwavo kwegore. Kana iwe uine prediabetes, une mukana wepamusoro wekukudziridza mhando 2 chirwere cheshuga kana iwe:

• Vari pamusoro pemakore makumi matanhatu
• Iva nemuviri wakakura mashoma index (BMI)
• Iva nenhoroondo yechirwere cheshuga cheshuga

Kune varwere vane njodzi huru, vanachiremba vanogona kupa mushonga unonzi metformin, unoshanda kudzikisa huwandu hweshuga muropa.

IAmerican Diabetes Association (ADA) inokurudzira kuti vanhu vane makore makumi mana nemashanu kana kudarika vanoongororwa gore rega-nekukurumidza kune avo vakafuta zvakanyanya, kana vane nhoroondo yemhuri yechirwere cheshuga. Chokwadi madzinza nemadzinza vakadai seAfrican American, Hispanic American, maAmerican maAmerican, uye maAsia maAmerican vane mukana wekuti vagadzire prediabetes.

8. Iva nechokwadi chekuti unowana kurara zvakakwana.

Kurara kushoma-pasi pemaawa manomwe usiku-uye husina kunaka kurara, kunogona kuwedzera insulin kudzivisa .

Kuwana kurara kwemhando yepamusoro (maawa 7.5-8 pahusiku) kwakakosha kuhutano, Tracy anodaro. Kusawane yakakwana yemhando yekurara kunogona kuwedzera mahormone ekuzvidya mwoyo mumuviri, izvo zvinogona kutungamira kune yakakwira shuga mashuga eropa

Nyanzvi dzinokurudzira kuchengetedza nguva yekurara nguva dzose pazvinogoneka, kutsvaga rubatsiro rwechiremba kana uine hope kana uchitambura nekuridza ngonono (icho chingave chiratidzo chehope kufema), uye nekuita hutsanana hwekurara. Izvi zvinoreva kuti hapana michina yemagetsi mubhedhuru, inochengeta yako yekurara yakasviba, inotonhorera uye yakanyarara uye isingadye chikafu kana kunwa doro manheru.

9. Deredza kunetseka kwako.

Paunenge uri pasi pekushushikana kwemuviri, shuga dzako dzeropa dzinogona kuwedzera.

Kugadzirisa kushushikana kwepfungwa chinhu chakakosha pane zvese uremu uye inoshanda glucose kudzora, Hamdy anodaro. Izvo zvakakosha kudzidzira kufema uye kutandara matekinoroji kubatsira kubata nezvinetso zvezuva nezuva.

Nepo vamwe vanhu vakawana iyo yoga kuva mushonga wakanaka, munamato, kufungisisa, kurovedza muviri, kutaura nachiremba kana shamwari nezve kushushikana kwako, kana kujoina boka rekutsigira (online kana mu-munhu) zvinogona zvakare kubatsira kudzikisa kushushikana kwako.

Nekusimbirira, uye nerutsigiro rwechikwata chako chekuchengetedza hutano, unogona kutanga munzira yekudzosera prediabetes uye nekuvandudza hutano hwako hwese.