Kuyi matakai don hana ciwon sukari
Abun ciwon sukari na 2 yana samun karuwa. Akwai abubuwa da yawa da zaka iya yi don jinkirta ko hana ci gaban wannan yanayin barazanar rai. Ga matakai na farko.
1. Yi hankali da Resulin Resistance da kuma kula da alamun
Tsarin irin ciwon sukari iri na farko yana fara shekaru ko ma shekarun da suka wuce kafin ganewar asalin ciwon sukari, tare da gwajin insulin .
Harshen insulin shine farkon jikin da ba a magance shi da sukari, wanda shine samfurin rashin lafiya na dukkanin carbohydrates. Insulin ya gaya wa wasu kwayoyin jiki don buɗewa da adana glucose a matsayin mai. Lokacin da kwayoyin sun dakatar da amsa jinin ku na jini, wanda ya haifar da sakin karin insulin a cikin mawuyacin zagaye. Rashin jirgin insulin yana hade da ƙwayar jiki, da cutar hawan jini , high triglycerides, da kuma low HDL ("mai kyau cholesterol"). Lokacin da waɗannan suke faruwa tare, an san shi da ciwon ciwo mai ciwo ko pre-ciwon sukari . Yana da matsalar hadarin cututtukan zuciya da kuma irin 2 ciwon sukari.
2. Gano Tarihin Bincike
Idan kana cikin haɗari ga ciwon sukari ko insulin juriya, tabbatar da samun gwajin shekara-shekara na glucose mai azumi da haemoglobin A1c. Idan ka ga wadannan tashi a cikin lokaci, wannan alama ce cewa jikinka yana ci gaba da yin tasiri sugar. Mai bada sabis na kiwon lafiya zai iya samar da ƙarin shawarwari don magani da kuma canje-canje na rayuwa wanda zai iya rage yawan hadarin ci gaba don ciwon sukari 2.
3. Aiki
Ba dole ba ne ka zauna a rayuwarka a dakin motsa jiki don girbi amfanin aikin. Hanya na rabin safiya na kwana biyar a kowane mako zai iya isa don taimakawa wajen inganta gashin insulin (kishiyar insulin resistance) da kuma hana ciwon sukari. Har ila yau, kawai kasancewa mafi yawa aiki zai iya taimaka mai yawa. Don motsa kanka, samun pedometer don ƙididdige matakai, kuma a hankali ƙara yawan matakan da kake ɗauka.
4. Gudanar da Kaya, Tare da Manufofin Kyau
An nuna rashin asarar ƙananan nauyin kashi 7 na nauyin jiki don taimakawa wajen hana ciwon sukari. Yi ƙoƙari ku zauna a kan ku mafi nauyi mafi girman nauyi, koda kuwa wannan yana sama da abin da sigogi ya ce ya kamata ku kasance. Zai fi kyau don ƙaddamar da asarar ƙananan ƙananan kuɗi kuma ku iya kiyaye wannan nauyin fiye da yadda ake nufi da ƙananan ƙananan lambobin, wanda zai iya haifar da sakamako "rebound".
5. Rage Rashin Carbohydrate
Idan jikinka ba yana aiki da sukari sosai ba, shin ba abin nufi ba ne don dakatar da ciyar da shi da yawa abincin da ya juya cikin sukari? Zaka iya cin abinci mai kyau, daidaita, abincin da yake da ƙasa a cikin carbohydrates . Adadin raguwa wanda ya fi dacewa a gare ku zai dogara ne akan yadda rashin lafiyar glucose ta kasancewa.
6. Ka yi la'akari da Glucose Test Blood
Idan ka gano cewa glucose mai azumi mai azumi yana tashi a lokacin, koda kuwa yana da al'ada, kuma idan ka "bisa hukuma" sun rasa glucose rashin haƙuri (pre-diabetes), yi la'akari da ganin samun glucose na gida kuma gwada jikinka don duba idan zaka iya ƙayyade abin da sauye-sauye na salon zai taimaka wajen ƙananan kuma ya tabbatar da glucose na jini. Matsalar matsalar ita ce yawancin kamfanoni masu inshora ba zasu biya bashin wannan mataki ba, kuma jigilar gwaji suna da tsada.
Duk da haka, zaku iya iya yin saka idanu kan kanku a kalla lokaci ko kuma samun abokin aboki da ke ciwon sukari wanda wani lokaci yana da karin kayan. Biyan kuɗin glucose na jini don abinci da kuma tsawon lokaci zai iya taimakawa wajen hana cigaba da ciwon sukari.
> Source:
> Kuna da Hadarin? Ƙungiyar Ciwon Yankakken Amirka. http://www.diabetes.org/are-you-at-risk/?loc=atrisk-slabnav.
> Fahimtar Rashin Ciwon Ciwon sukari. Ƙungiyar Zuciya ta Amirka. http://www.heart.org/HEARTORG/Conditions/More/Diabetes/UnderstandYourRiskforDiabetes/Understand-Your-Risk-for-Diabetes_UCM_002034_Article.jsp#.WjgimDdG3x8.