Kuronga Remangwana Rako neRudzi rwechipiri Chirwere cheshuga: Matanho Ekutora Izvozvi

Zvemukati

• Tora kufamba
• Gadzirisa kudya kwako
• Chikafu chekuwedzera pane chako chikafu
• Chikafu chekucheka pane chako chikafu
• Chengetedza huremu hune hutano
• Chengetedza tsoka dzako
• Ronga zvako zvekugadzwa pamberi
• Gadzira timu yekutarisira chirwere cheshuga
• Sarudza mari yekuchengeta ramangwana
• Kumbira rubatsiro
• Kick zvisina hutano tsika
• Tora woenda nazvo

Mhedziso

Rudzi rwechipiri chirwere cheshuga chirwere chisingaperi chinoda kugara uchironga nekuziva. Iyo yakareba iwe uine chirwere cheshuga, inowedzera mukana wako wekusangana nematambudziko. Neraki, iwe unogona kuita akati wandei mararamiro shanduko ayo anogona kudzivirira matambudziko.

Heano mamwe matanho aunotora ikozvino kuronga ramangwana rako nerudzi rwechipiri chirwere cheshuga.

Tora kufamba

Chiitiko chemuviri chakakosha pakurapa chirwere cheshuga. Chero ipi mhando yekufamba inobatsira, saka inzwa wakasununguka kusarudza chimwe chinhu chaunofarira zvechokwadi. Chinangwa ndechekutora maminetsi makumi matatu ebasa kanokwana kana pasvondo, kana maminetsi zana nemakumi mashanu pavhiki.

Unogona kutanga nekufamba pfupi. Kana iwe uchida kutamba, pamwe iwe unogona kunyoresa mukirasi yekutamba inosangana kashoma pavhiki. Kunyangwe kurima gadheni kana kukora mashizha kunogona kutaridzwa seanerobic chiitiko.

Paunowedzera kufamba izvozvi, zvichave nyore kubata mashuga eropa rako. Taura neboka rako rezvehutano usati watanga chiitiko chitsva chemuviri.

Gadzirisa kudya kwako

Kuvandudza kunaka kwechikafu chako ndeimwe nzira yakakosha yekubatsira iwe kubata chirwere cheshuga. Nyanzvi yezvokudya yakanyoreswa inyanzvi huru yekudzidza maitiro ekuita izvi.

IAmerican Diabetes Association inokurudzira kudya kudya kwakaderera-makabhohaidhiretsi. Vavarira kusanganisira mimwe michero nemiriwo, pamwe neakaonda mapuroteni uye zviyo zvakakwana. Kudzivisa chikafu chinowedzera shuga yako yeropa kunogona kudzikisa njodzi yako kumatambudziko emangwana.

Chikafu chekuwedzera pane chako chikafu

• hove dzakakora, salmon, tuna, anchovies, uye mackerel
• mashizha ane mashizha
• michero yakajeka uye miriwo
• nzungu nembeu
• imwe mhandara yemafuta emuorivhi
• nonfat kana yakaderera-mafuta mukaka
• mazai
• avocado
• tsanga dzose
• nyama yakaonda

Chikafu chekucheka pane chako chikafu

• shuga-zvinwiwa zvinotapira, zvakadai seti inotapira, muto, uye soda
• chingwa chena
• pasta
• mupunga muchena
• shuga, kusanganisira shuga tsvuku uye "zvakasikwa" shuga senge uchi, agave nekita, uye maple manyuchi
• pre-mumapaketi ezvikafu zvekudya
• chikafu chakakangwa
• chikafu chine munyu wakawanda
• michero yakaomeswa
• ice cream nezvimwe zviwitsi
• doro

Chengetedza huremu hune hutano

Kana iwe uri kufuta, kurasikirwa nemapaundi mashoma kunogona kunyatsoita mutsauko mukutarisira chirwere cheshuga. Sezvaunokura, kuchengetedza huremu hune hutano kunogona kuoma, asi hazvigoneke.

Nyanzvi yezvokudya yakanyoreswa inogona kushanda newe kuti uone kukosha kwako kwekurasikirwa nezvinangwa uye nzira. Shanduko dzakareruka pakudya kwako, sekushandura mashuga mashuga emvura, anogona kuwedzera.

Chengetedza tsoka dzako

Kuyerera kweropa kuyerera uye kukuvara kwetsinga kunokonzerwa neshuga yakakwira muropa kunogona kutungamira kune maronda etsoka. Kuti udzivise izvi, iwe unofanirwa kupfeka dzakasununguka, shangu dzinotsigira nemasokisi akasununguka. Ita shuwa yekutarisa tsoka dzako kazhinji nezviratidzo zvemablister kana maronda.

Ronga zvako zvekugadzwa pamberi

Unogona kudzivirira matambudziko mazhinji eshuga nekuonekwa kwekutanga uye kurapwa. Izvi zvinoreva kuti iwe uchafanirwa kushanyira chiremba wako nguva dzose, kunyangwe iwe usina kana zviratidzo zvitsva.

Ronga zvako zvekugadzwa pamberi uye uzvichengete pakarenda kuti usazokanganwa kana kuyedza kuzvisendeka. Pakuongorora kwega kwega, chiremba wako anomhanyisa bvunzo dzakakosha kuti atarise kushanda kwemishonga yako yazvino. Vachave zvakare vaone kuti hausi kuvandudza chero mamwe matambudziko, senge yakakwira BP kana chirwere cheitsvo.

Gadzira timu yekutarisira chirwere cheshuga

Chirwere cheshuga chirwere chakaoma. Nekuti zvinogona kutungamira kumatambudziko mazhinji anogona kuitika, iwe uchafanirwa kushanyira zvinopfuura kungoita chiremba wekutanga. Unganidza timu yekutarisira chirwere cheshuga izvozvi kuti usimbise kuti watarisirwa zvakanaka kuitira kana paine chero matambudziko angamuka.

Dare rako rekuchengetedza chirwere cheshuga rinogona kusanganisira:

• akanyoresa chiremba
• chirwere cheshuga mudzidzisi
• wemishonga
• chiremba wemazino
• endocrinologist
• chiremba weziso
• nyanzvi yezveuropi
• mutano wehutano hwepfungwa
• mushandi wezvemagariro
• murapi wepanyama
• nephrologist

Sarudza mari yekuchengeta ramangwana

Kuchengetedza hutano kunodhura, uye kubhadhara kuchengetwa kwechirwere chisingaperi kunogona kuve kunonetsa kwazvo. Vanoda kusvika makumi manomwe kubva muzana yevanhu vanopfuura makore makumi matanhatu nemashanu vachazoda rumwe rubatsiro apo pavanokwegura, maererano neAmerican Diabetes Association. Pakupedzisira, ungangoda rubatsiro rwezviitiko zvezuva nezuva.

Kuchengetwa kwenguva-refu kunogona kupihwa kumba kana kunzvimbo yekubatsira yekugara. Ipfungwa yakanaka kutanga kusendeka parutivi imwe mari izvozvi kuti ugone kubhadhara rudzi urwu rwekutarisira mune ramangwana. Medicare neimwe inishuwarenzi hazviwanzo kuvhara rudzi urwu rwekutarisira.

Kumbira rubatsiro

Kana iwe uri mune piniki, pane zviwanikwa zviripo zvekubatsira iwe kubhadhara kune yako chirwere cheshuga mishonga. Heano mamwe matipi ekuderedza mutengo wemishonga uye zvekushandisa:

• Kumbira chiremba wako kana iwe uchigona kuiswa pane yekubhadhara chirongwa.
• Tsvaga kiriniki yemahara kana isingadhuri.
• Bvunza zvipatara nezve zvirongwa zvekuchengeta tsitsi.
• Tsvaga mugadziri wemishonga yako yakatarwa kuti uone kana vachipa rubatsiro rwemari kana mapurogiramu ekubatsira mapopay.
• Fonera iyo American Diabetes Association Center yeZita uye Rutsigiro Rwemunharaunda pa1-800-DIABETES.

Kick zvisina hutano tsika

Kusvuta kunowedzera mukana wako wekurwara nechirwere chemwoyo, kunyanya kana uine chirwere cheshuga. Kunwa doro rakawandisa kunogona kuwedzera mashuga eropa rako uye hutano hwakazara. Kana ukakurumidza kurega tsika idzi, zvirinani.

Tora woenda nazvo

Dare rako rekuchengetedza chirwere cheshuga, mhuri, uye shamwari vese varipo kuti vakubatsire kuronga ramangwana rakabudirira. Asi rangarira kuti iwe ndiwe urikudana mapfuti. Kudya uine hutano, kuwedzera kurovedza muviri, kurasikirwa uremu, kuita sarudzo dzakanaka dzemari, uye kugara uchishanya nachiremba wako zvinogona kukugadzirira ramangwana riri nyore nechirwere cheshuga.