7 Nzira dzaunogona Kubatsira Mumwe Munhu Anorarama Nerudzi rwechipiri Chirwere cheshuga

Zvemukati

• 1. Usanetseke!
• 2. Kurudzira kudya zvine utano
• 3. Enda kune boka rekutsigira chirwere cheshuga navo
• 4. Kumbira kuenda kumisangano yechiremba
• 5. Cherekedza kudonha mushuga yeropa
• 6. Rovedza muviri pamwechete
• 7. Iva netariro
• Tora woenda nazvo

Vanenge mamirioni makumi maviri nemapfumbamwe eAmerica vanogara nechirwere cheshuga, sekureva kwe (CDC). Rudzi rwechipiri chirwere cheshuga ndicho chinonyanya kuwanikwa, chinoumba anenge 90 kusvika 95 muzana ezviitiko zvese. Saka mikana iripo, iwe unoziva chero munhu mumwe anorarama nechirwere ichi.

Rudzi rwechipiri chirwere cheshuga chakasiyana zvakanyanya nerudzi rwechipiri chirwere cheshuga Munhu anoonekwa aine Type 1 haaite chero insulin, nepo vanhu vanorarama ne type 2 vari insulin inopesana, izvo zvinogona kukonzeresa kudzikiswa kwekugadzirwa kwe insulin nekufamba kwenguva. Mune mamwe mazwi, muviri wavo haushandise insulin nemazvo uye zvakare haugone kuita insulini yakakwana, saka zvinonetsa kwavari kuchengetedza huwandu hweshuga yeropa. Nyora 2 chirwere cheshuga kazhinji hachina zviratidzo, asi vamwe vanhu vanoona zviratidzo sekusanganisira kuwedzera nyota, nzara, uye kuita weti, kuneta, kuona kwakashata, uye kazhinji hutachiona. Asi chinofadza ndechekuti chirwere ichi chinodzora.

Kana iwe uchiziva mumwe munhu anorarama ne type 2 chirwere cheshuga, unogona kunetseka nezve hutano hwavo uye kugara zvakanaka. Ichi chirwere chisingaperi chinoda kuchengetedzwa kweupenyu hwese. Iwe haugone kubvisa chirwere, asi iwe unogona kupa rutsigiro, nyaradzo, uye mutsa munzira dzinoverengeka.

1. Usanetseke!

Pasina mubvunzo kutaura, iwe unoda kuti mudiwa wako arambe aine hutano uye achidzivirira kusangana kweshuga. Njodzi yerudzi rwechipiri chirwere cheshuga inowedzera kana huwandu hweropa reglucose husina kunyatsotarisirwa kwenguva yakareba. Zvinetso zvinogona kusanganisira kurwadza kwemoyo, sitiroko, kukuvara kwetsinga, kukuvara kweitsvo, uye kukuvara kwemaziso.

Zvinoshungurudza kana munhu ane chirwere cheshuga akaita sarudzo dzisina hutano, asi pane mutsetse mutete pakati pekupa rutsigiro rwunoramba ruchienderera uye kunetsekana. Ukatanga kudzidzisa kana kuita semapurisa eshuga, mudiwa wako anogona kuvhara ndokuramba rubatsiro rwako.

2. Kurudzira kudya zvine utano

Vamwe vanhu vanorarama ne type 2 chirwere cheshuga vanogadzirisa kurwara kwavo ne insulin kurapwa kana imwe mishonga yeshuga, nepo vamwe vasingade kutora mishonga. Kunyangwe kana vachitora mishonga (s), zvakakosha kuita sarudzo dzemararamiro ane hutano, dzinosanganisira kutora tsika dzakanaka dzekudya.

Kune mumwe munhu achangobva kuongororwa, shanduko pakudya ingangove yakaoma, asi zvakakosha kugadzirisa shuga yeropa uye kudzivirira kunetseka. Iva sosi yekurudziro nekutanga kujoina makosi avo edzidzo kana kusangana newavo wezvekudya uye kudzidza nzira dzakanakisa dzekudya, uyezve nekuvabatsira kuita sarudzo dzekudya dzakanaka uye kuzviita padivi pavo. Kana iwe uchidya chikafu chisina hutano chakakomberedza, izvi zvinoita kuti zvivaomere kuti vanamatire pane zvinovaka zvinovaka muviri. Deredza kudya kwako kwezvinwiwa zvine shuga, pamwe nezvikafu zvakagadzirwa zvakanyanya uye zvakagadzirwa, zviripo. Panzvimbo iyoyo, vabatane navo mukuyedza mabikirwo akanaka, eshuga-ane hushamwari.

Iko hakuna chaicho chirwere cheshuga chikafu, asi pamwe chete munogona kuronga kudya kunosanganisira miriwo, zviyo zvese, michero, yakaderera-mafuta mukaka, mafuta ane hutano, uye akaonda mapuroteni sosi. Iwe unozobatsira shamwari yako kana hama kubata chirwere chavo, pamwe nekuvandudza hutano hwako. Kudya kune hutano uye kwakaringana kunogona kukubatsira kuburitsa mapaundi akawandisa uye kudzikisa njodzi yako yekubatwa nechirwere cheshuga, chirwere chemwoyo, nezvimwewo zvirwere.

3. Enda kune boka rekutsigira chirwere cheshuga navo

Kunyangwe mudiwa wako achangobva kuongororwa kana kuti akararama nechirwere cheshuga kwemakore, chirwere ichi chinogona kushungurudza uye kutyisa. Dzimwe nguva, vanhu vane chirwere cheshuga vanoda nzira yekuzviratidza uye kubuda. Kurudzira munhu wacho kuenda kuboka rinotsigira chirwere cheshuga, uye kumbira kuenda naye. Mose muri vaviri munogona kuwana rutsigiro uye kudzidza nzira dzekugona kubata nemanzwiro enyu uye chirwere.

4. Kumbira kuenda kumisangano yechiremba

Iva wakanangana kana uchizviita unowanikwa kubatsira mumwe munhu ane chirwere cheshuga Chirevo chakadai se "Ndizivisei mabatiro andinogona kuita" chakanyanyisa uye vanhu vazhinji havazokutorere iwe pachipo. Asi kana iwe uchitaura nerudzi rwekubatsira iwe kwaunogona kupa, vanogona kugamuchira rutsigiro.

Semuenzaniso, vape kuti vatyaire ivo kuenda kunovonerwa nachiremba wavo anotevera, kana kupa kupa mishonga yavo kubva kupharmacy. Kana iwe ukaenda kune yakasarudzwa nachiremba, kumbira kutora zvinyorwa. Izvi zvinogona kuvabatsira kuyeuka ruzivo rwakakosha gare gare. Zvakare, usatya kubvunza chiremba mibvunzo. Kunyanya paunonzwisisa nezverudzi rwechipiri chirwere cheshuga, hunowedzera rutsigiro rwemhando yepamusoro iwe rwaunogona kupa. Tora mapepa mashoma uchiri muhofisi ugozvidzidzisa nezvekuti chirwere ichi chinobata sei vanhu.

5. Cherekedza kudonha mushuga yeropa

Dzimwe nguva, vanhu vane rudzi rwechipiri chirwere cheshuga vanoona kudonha mushuga yeropa. Izvi zvinogona kukonzera kufunga kwakajeka, kuneta, uye kushaya simba. Tsvaga kana mudiwa wako ari panjodzi yeshuga yakaderera muropa, wobva wadzidza kuti chii zviratidzo uye maitiro ekurapa kana aripo. Iva nehanya nezvezviratidzo izvi uye utaure kana iwe ukaona shanduko mumaitiro avo. Iwe unogona kuve uchiziva nezve yakaderera shuga zviratidzo zveropa zvisati zvave.

Kana zvirizvo, vakurudzire kuti vatarise mashuga eropa ravo. Izvo zvinobatsira zvakare kukurukura (pamberi) kuti woitei kana chiitiko cheshuga yeropa inodonha. Sezvo shuga yakadzika yeropa inogona kukonzeresa, mudiwa wako anogona kutadza kutaura matanho ekusimudza shuga yavo muropa munguva.

6. Rovedza muviri pamwechete

Kugara uchirovedza muviri kwakakosha sekudya kune hutano kune avo vanogadzirisa mhando 2 chirwere cheshuga. Kuva anoshingaira uye kurasikirwa uremu kunogona kudzikisa ropa shuga. Uye nepo kunamatira kune yenguva dzose kurovedza muviri kungave kuri kunetsa, zvinowanzo kuve nyore kurovedza kana iwe uchizozvidavirira kune mumwe munhu. Govera kuve shamwari dzekudzidzira uye kuungana pamwe mashoma pavhiki. Chinangwa chevhiki ndeye maminetsi makumi matatu ebasa mazuva mazhinji, kunyangwe kana ukaita basa rakasimba, unogona kuenda nemazuva matatu kana mana pasvondo. Iwe unogona zvakare kutyora iyo 30 maminetsi kudzika kuita gumi maminetsi zvikamu. Iwe newaunoda munogona kutora maminetsi gumi-gumi mushure mekudya, kana kufamba kwemaminitsi makumi matatu akateedzana.

Chinhu chakanyanya kukosha kutora chimwe chinhu chamunofarira kuita mose. Nenzira iyi, iwe unonamatira nayo, uye haizonzwa senge basa rakadai. Maekisesaizi maitiro anosanganisira aerobic chiitiko senge kufamba kana kuchovha bhasikoro, simba rekudzidzisa, uye kuchinjika maitiro. Izvi zvinobatsira imi mose. Iwe unenge uine simba rakawedzera, kusanyanya kushushikana, uye njodzi yakaderera yekubatwa nezvirwere, kusanganisira chirwere chemwoyo nekenza.

7. Iva netariro

Chirwere cheshuga chinogona kutyisa, kunyanya sezvo paine njodzi yezvinetso. Chirwere cheshuga ndicho chiri muUnited States, sekureva kweCenters for Disease Control and Prevention. Kunyangwe matambudziko anotyisidzira hupenyu anogona kuitika, iwe unofanirwa kuchengeta hurukuro dzakanaka kana uchitaura kune mumwe munhu anorarama nechirwere cheshuga chechipiri. Ivo vangangoziva nezve zvinogona kuitika, saka ivo havadi kunzwa nezve vanhu vakafa nechirwere cheshuga kana vakagurwa makumbo. Ipa tsigiro yakanaka, kwete nyaya dzisina kunaka.

Tora woenda nazvo

Unogona kunzwa unoshaya zvekuita kana mudiwa akaonekwa aine chirwere cheshuga, asi simba rako nerutsigiro zvinogona kubatsira munhu uyu kupfuura panguva dzakaomarara. Iva netariro, ipa rubatsiro chairo, uye dzidza zvakawanda nezvechirwere sezvinobvira. Uku kuedza kungaite sekukosha kubva pane yako nzvimbo yekutarira, asi vanogona kuita mutsauko wakakura muhupenyu hwemumwe munhu.

Valencia Higuera munyori anoshanda akazvimirira anovandudza zvemhando yepamusoro zvemari yemunhu uye zvinyorwa zvehutano. Ane makore anopfuura gumi ehunyanzvi hwekunyora ruzivo, uye akanyorera dzinoverengeka dzinozivikanwa zvitoro zvepamhepo: GOBankingRates, Mari Crashers, Investopedia, Iyo Huffington Post, MSN.com, Healthline, uye ZocDoc. Valencia ine BA muChirungu kubva kuOld Dominion University uye parizvino inogara muChesapeake, Virginia. Kana asiri kuverenga kana kunyora, anofarira kuzvipira, kufamba, uye kupedza nguva ari panze. Unogona kumutevera pa Twitter: @vapahi