Chirwere cheshuga chinokonzera kana kudzivirira kuonda?

Wellness

Muzviitiko zvakawanda, kurasikirwa nekurema kuri pamusoro pezita renzira dzekudzivirira uye kubata chirwere cheshuga. Kuderedza uremu kunovandudza hutano hwemwoyo, kunoderedza njodzi yekukwira kweropa, kuchengetedza huwandu hweropa, kudzora insulin kusagadzikana, nezvimwe. Asi dzimwe nguva, kunyanya muzviitiko zveType 1 chirwere cheshuga, kuonda kunogona kutarisirwa, kusanzwisisika, uye chikonzero chekunetseka. Neraki, kuziva kuti chirwere cheshuga chinogona kukonzera sei kurasikirwa nekurema, chii chekutarisa, uye nguva yekuona mupi wezvehutano anogona kuenda nenzira yakareba mukugadzirisa chirwere uye kugara uine hutano.

Chirwere cheshuga chinogona kukonzera kurasikirwa?

Hongu, inogona. Mellitus chirwere cheshuga inoderedza kugadzirwa kwemuviri uye / kana mhinduro yayo kune insulini-hormone inodzora huwandu hweshuga yeropa nekubatsira muviri kushandura glucose kuita simba. Kana masero asingakwanise kugadzira kana kushandisa insulini yakaringana kuita shanduko iyi, vanogona kufunga kuti muviri uri kuziya nenzara uye wotanga kudya tsandanyama nemafuta emuviri wesimba panzvimbo, zvichikonzera huremu hwekamwe kamwe. Kazhinji yenguva, izvi zvinoitika muzviitiko zveType 1 chirwere cheshuga, kunyangwe Type 2 chirwere cheshuga chinogona kukonzera kusanzwisisika kuonda, zvakare.

Chero ani asiri kuita kuyedza kwakabatana kuti adzike huremu asi achiri kuona madonhwe asingachinji paakamira pachiyero anofanira kucherechedza. Rudzi urwu rwekusatsanangurika uremu hunogona kuve chiratidzo cheshuga chisingazivikanwe. Inogona zvakare kubva kune yakawanda yemamwe mamiriro, anosanganisira ehutachiona nyaya, chirwere checliac, chirwere cheCrohn, gomarara, nezvimwe. Nzira chete yekuziva zvechokwadi ndeyekushanyira mupi wezvehutano.

Zvidzidzo zvakaratidza kuti mimwe mishonga yeshuga, senge metformin , unogona zvakare kukonzera uye kubatsira kuchengetedza uremu pamusoro pemakore akawanda. Zvimwe zvechirwere cheshuga zvinodhaka zvinogona kudzikisira kudya uye zvichikonzera kuonda zvinosanganisira Byetta naVictoza.

Nguva yekuona mupi wezvehutano

Dzimwe nguva, huremu hwemuviri hunogona kushanduka zvakasununguka, saka mumwe munhu anofanirwa kunetseka riini? Kubvumirana kwakawanda ndekwekuti kusangoita nemaune 5% kana kupfuura kuderera kwehuremu hwemuviri pamusoro pemwedzi mitanhatu kusvika gumi nemiviri haina kujairika.

Kungoerekana kurasikirwa nekurema kunogona kuve chiratidzo chekukwira kana kusadzora mwero wehuga yeropa, anodaro Lisa Moskovitz, RD, CEO we NY Nutrition Boka . Kunyangwe iwe kana kuti kwete uchirasikirwa nemaune uremu, chero kurasikirwa kwakakura kupfuura maviri kusvika matatu mapaundi pavhiki kunofanirwa kuudzwa kune wako wekuchengetedza hutano mupi.

Parutivi rweflip, kufutisa chinhu chakakomba chinokonzera Rudzi rwechipiri chirwere cheshuga. Vanhu vane huwandu hwemuviri index (BMI) yemakumi matatu kana zvichikwira kazhinji vane yakakwira mwero we insulin kudzvinyirira, inogona kutungamira kune Type 2 chirwere cheshuga. Haasi ese ese kesi eofutisa anotungamira kune chirwere cheshuga, asi zvinowedzera mikana yekukudziridza. Pamusoro peizvozvo, kufutisa kunogona kuwedzera zviratidzo zveshuga kune chero munhu anotova nazvo.

Neichi chikonzero, vatapi vezvehutano uye vezvekudya vanowanzo gadzira chikafu kana mapurogiramu ekurasikirwa nevarwere vane chirwere cheshuga kana prediabetes. Aya mapurogiramu anowanzo sanganisira zvirongwa zvekudya uye zviitiko zvekuita zvemuviri zvinobatsira varwere kuwana uye kuchengetedza huremu hune hutano, kudzikisa njodzi kana kuomarara kweType 2 chirwere cheshuga. Kazhinji, izvi zvinosanganisira kuongorora murwere zvazvino kudya uye maitiro ekurovedza muviri, wozoisa mararamiro anoshanduka maricho anozobatsira kuzadzisa zvinangwa zvekudzikisa huremu.

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Seizvakachengetekakurasikirwa nehuremu kana uine chirwere cheshuga

Kunyangwe hazvo vanhu vane chirwere cheshuga vachigona kusangana nekukasika, kusatsanangurika uremu, iyi haisi mhedzisiro yakajairika. Inowanzoitika muType 1 mashuga kesi, ayo anongori chete 5% kusvika 10% yezvese zviitiko zveshuga. Kazhinji kazhinji, zvinopesana-kurasikirwa uremu kurwa. Insulin kudzvinyirira kunotungamira kune yakakwira insulin mazinga, ayo anogona kuwedzera nzara nekudya zvakanyanya. Uye panguva ye insulin kurapwa, muviri unochengeta yakawanda glucose semafuta. Mamiriro ezvinhu ese ari maviri anogona kutungamira mukuwedzera huremu kana, zvirinani, kuoma kukuru nehuremu hwekutarisira.

Nepo pasina mushonga weType 2 chirwere cheshuga, kuonda kushomeka kuburikidza nekudya uye kuita kwemuviri kunogona kuchichinja (chaicho huwandu yehuremu hunodiwa hunosiyana). Izvi hazvireve kuti chirwere cheshuga chaenda zvachose. Zvinongoreva kuti chirwere chiri mukuregererwa, uye murwere ari kuchengetedza hutano hwakanaka hweshuga yeropa , asi zviratidzo zvinogona kugara zvichidzoka.

Mubvunzo mukuru ndewekuti: Ndeipi nzira yakachengeteka, yakachengeteka yekudzora huremu kana uine chirwere cheshuga? Kune zvakawanda zvekudya zvefad zvisina hutano. Chokwadi, kusadya chero chinhu asi muto wekakaroti kwevhiki zvingangobatsira kudzikisa huremu, asi pamwe haisiyo sarudzo ine hutano mukufamba kwenguva. Kazhinji zviri nani kudya chikafu chakasarudzika, chakakomberedzwa, kugadzirisa zvikamu, uye kurovedza muviri nguva dzose. Heano mamwe eshuga uremu sarudzo dzingave dzinoshanda zvakanyanya:

1. Kudya kwakaderera-koriori: Iyi ndiyo nguva-kuyedzwa uremu nzira. Kukanganiswa kwekoriori zuva nezuva kunotungamira kuonda. Kazhinji, izvi zvinogumira kudya kwecalori kusvika ku1,200 kusvika ku1,600 pazuva kwevarume uye chiuru kusvika pa1,200 pazuva kwevakadzi. Asi izvi zvakare ndezvekudya macalorie akakodzera-kudya kwakaringana nemiriwo inokwana, michero, mapuroteni, uye makabhohaidhiretsi. Chidzidzo kubva kuUK yakaratidza kuti 45.6% yevanhu vane Type 2 chirwere cheshuga avo vakapinda muchirongwa chakaderera-calori chekuremerwa chirongwa chakawana kuregererwa mukati megore rimwe.
2. Kudya kwakanyanya-calori (VLCDs): VLCDs iri yechinyakare maitiro anotadzisa murwere kusvika pasi pe800 macalorie pazuva. Zvakaoma, asi mukati chidzidzo che2019 , varwere vechirwere cheshuga pane isingasviki-mazana matanhatu-koriori pazuva VLCD yakaratidza kuvandudza nekukurumidza mukutonga kweglycemic mumavhiki maviri chete, uye 79% yakawana kuregererwa mumavhiki masere kusvika gumi nemaviri.
3. Kudzivisa zvimwe zvekudya: Kunyanya, vanopa hutano vangakurudzira kudzikisa zvakanyanya kana kucheka zviyo zvakagadziriswa, zvigadzirwa zvemukaka zvine mafuta, zvekudya zvine mafuta akazara kana anotapudza, uye chikafu chine shuga yakawedzera kana zvinotapira. Izvi zvekudya zvinogona kukonzera spikes muropa shuga uye kuwedzera kudya kwemafuta.
4. Chikamu chekutonga: Iyi inotsanangudza zvakanaka. Kunyanyisa kudya kunogona kukonzera kurema, izvo zvinokanganisa kuchengetedza chirwere cheshuga. Kubatsira kuchengetedza varwere munzira, vanodyisa vanowanzo gadzira chirongwa chakaringana chekudya kuti vaderedze shuga nemafuta pavanodya vachidzidzisa tsika dzakanaka dzekudya.
5. Kugara uchirovedza muviri: Kurovedza muviri kunogona kudzikisa shuga yeropa uye kuwedzera insulin senzwi kwemaawa makumi maviri nemana mushure mekudzidzira. Nekudaro, izvi zvinoenderana nekushanda nesimba uye nguva, zvinoenderana ne American Chirwere cheshuga Association (ADA) . Vanopa hutano vanogona kugadzira maitiro ekurovedza muviri kuti ubatanidze nechirongwa chemurwere chekudya pakurapa chirwere cheshuga.

Izvo zvakati, chirwere cheshuga chinogona kukanganisa hukama hweumwe nechikafu, anodaro Moskovitz. Hazvisi zvisizvo kukudziridza kusagadzikana maitiro kana kunyange kusagadzikana kwekudya mushure mekuongororwa . Nechikonzero ichocho, nzira yemunhu, inoshanduka-shanduka, uye inosanganisa inoenderana nezvinodiwa nemararamiro emunhu zvakakosha mukubudirira kwenguva refu.

Moskovitz anokurudzira kudya kwakaderera kweglycemic ine yakawanda yezvirimwa-zvakavakirwa uye zvine fiber-zvine chikafu, mapuroteni akaonda, uye mafuta anodzivirira kuzvimba, [inova ndiyo kurapwa kwakanyanya gadzirisa hemoglobin A1C , avhareji yeshuga yeropa mukati memwedzi mitatu. Anopa zano kuti vanhu vane chirwere cheshuga vanofanirwa kunwa doro uye caffeine zvine mwero (sezvo vachigona kukanganisa shuga zveropa) uye kudya kudya kwakaringana kana zvidyiwa zvine fiber, mapuroteni, uye mafuta maawa matatu kusvika mashanu zuva rese.

Zvakadiniko nezvikafu zvakaderera-carb?

Kudya kwakaderera-carb uye zero-carb kwave kuchipisa kwemakore akati wandei apfuura. Zviuru zvevanhu vakasvetukira pa (uye dzimwe nguva kure) iyo Atkins Kudya uye keto kudya bandwagons. Vamwe vanhu vanopika navo, kunyangwe zvimwe zvidzidzo vakaratidza njodzi dzenguva refu dzekucheka macronutrient yese.

Kana zvasvika kune chirwere cheshuga, kuverenga makabhohaidhiretsi kunogona zvakare kuita kuti uremu hureruke uye hubudirire, anodaro Moskovitz. Asi nepo kuverenga carb kuchiwanzo kubatsira, kubvisa carbs haisi nguva dzose yakanakisa yenguva refu sarudzo. Zvakawanda nezvekudya chaiko mhando makabhohaidhiretsi muhuwandu hwakakodzera. Yakanatswa, yakafumiswa carbs sechingwa chena, zvinhu zvakabikwa, uye shuga zvinogona kukonzera spikes nekukurumidza muropa glucose. Makomputa akaomeswa uye faibha kubva kuzere zviyo, michero, uye miriwo zvinotora nguva yakareba kuti iputse, ichidzivirira spike.