Akwai hanyoyi da yawa na yau da kullum da zasu iya taimakawa wajen rigakafin cututtuka 2, yayin da ke inganta lafiyar ku. Ta hanyar mayar da hankali ga rigakafin ciwon sukari, zaka iya kare kanka kan wasu matsalolin kiwon lafiya (ciki har da cututtukan zuciya da bugun jini ).
Abun Hanyoyi na Ciwon sukari
Koyon abubuwa masu haɗari na irin ciwon sukari na iri 2 shine mahimmanci ga rigakafin ciwon sukari.
Wadannan abubuwan haɗari sun haɗa da:
- Yayi girma fiye da 45
- Ya kasance kisa ko obese
- Ɗaukar kaya mai yawa a kusa da ku
- Tarihin iyali na ciwon sukari
- Low HDL ("mai kyau") cholesterol
- Babban matakan jini (wanda aka fi sani da triglycerides)
- Hawan jini
- Rashin glucose rashin haƙuri
- Ciwon maganin ƙwayar cuta
- Ƙunƙasar cutar ovarian
Wasu kungiyoyi (irin su 'yan Afirka na Amirka,' yan asalin Hispanic, Asian Amirkawa da kuma 'yan asalin Amirkawa) suna da mummunan haɗari ga ciwon sukari.
Yayinda yake da wuya a sarrafa matsalolin haɗari kamar shekaru da tarihin iyali, wasu ciwon sukari suna iya haifar da halayen haɗari ta hanyar canza canjin lafiyar lafiyar ku.
Hanyoyi na Halitta don Rigakafin Ciwon sukari
Tunda kwanan wata, an gano wasu abubuwa na halitta su zama masu tasiri a cikin rigakafin ciwon sukari. Duk da haka, wasu bitamin, ma'adanai, da ganye zasu iya taimakawa wajen rage yawan ciwon sukari ga wani mataki. A nan kallon wasu abubuwa da ke nuna alƙawari a kan hana ciwon sukari:
1) Vitamin D
Sakamakon bayanai game da matan 83,770, marubutan binciken binciken shekara ta 2006 sun ƙaddara cewa haɗuwa a yau da kullum na fiye da 800 IU na bitamin D kuma fiye da 1,200 MG na allurar da aka haɗu da kashi 33 cikin dari na ƙananan ciwon sukari (2) abinci na kasa da 400 IU bitamin D da kasa da girar Miliyan 600).
Tun da yake zai iya zama kalubalanci don cike da bitamin D kawai ta hanyar samar da abinci da kuma hasken rana, masanan likitoci sun bada shawarar inganta yanayin bitamin D ta hanyar ɗaukar kariyar yau da kullum. Yi magana da likita kafin fara duk wani kari.
2) Tea
A cikin nazarin bincike na tara da aka yi a shekara ta 2009 tare da yawan mutane 324,141, masana kimiyya sun gano cewa sha fiye da kofuna hudu na shayi na yau da kullum zai iya rage haɗarin ciwon sukari na 2. Wasu bincike sun nuna cewa kore shayi na iya taimakawa wajen hana ciwon sukari, yayin da shayi na shayi zai iya taimakawa wajen gudanar da ciwon sukari.
3) Kirfa
Amfani da kirfa na yau da kullum zai iya rage abubuwan haɗari da suka shafi ciwon sukari da cututtukan zuciya, kamar yadda karamin binciken da aka buga a shekara ta 2009. Binciken, wanda ya hada da mutane 22 da rashin jinin glucose mai azumi, yayi nazari akan sakamakon makonni 12 na magani kullum tare da kariyar kirfa .
Binciken da ya gabata ya nuna cewa amfani da kirfa na yau da kullum zai iya taimakawa wajen rage ƙwayoyin azumi na glucose jini, triglycerides, LDL ("mummunan") cholesterol, da kuma yawan cholesterol.
Muhimmancin Rigakafin Ciwon sukari
Alamar ƙananan matakan jini (glucose), ciwon sukari zai iya haifar da matsalolin da ke faruwa a cikin dogon lokaci:
- Damage zuwa idanu, kodan, da jijiyoyi
- Ciwon zuciya
- Dama
- Ƙarin haɗari ga matsalolin haɗin gwiwa da ƙananan, ciki har da osteoporosis
- Yanayin fata da bakin
Mene ne ƙari, matsalolin kwancen ƙwayar sukari (kamar hyperglycemia da hypoglycemia) na iya haifar da mummunan abubuwan da suka faru kamar rikici da kuma coma.
Yadda za a hana Ciwon sukari
Wadannan hanyoyi sune mahimmanci ga rigakafin ciwon sukari:
- Biye da cin abinci masu cin abinci mai kyau a cikin 'ya'yan itatuwa, kayan lambu, dukkanin hatsi, da ƙwayoyin lafiya
- Yin aiki akalla minti 30 a kowace rana
- Kula da lafiyar lafiya
- Tsayawa karfin jini da cholesterol a cikin rajistan
Yana da mahimmanci a kula da bayyanar cututtuka (irin su ciwo, da ƙishirwa, hasara mai nauyi, hangen nesa, da kuma saurin urination) da kuma gwada glucose na jini a kalla kowane shekaru uku (farawa tun yana da shekaru 45, ko ƙaramin idan kun kasance a kara yawan haɗari ga ciwon sukari).
Yin Amfani da Magungunan Halitta don Rigakafin Ciwon sukari
Saboda ƙididdigar iyakance, ba da daɗewa ba da shawarar bayar da shawarar maganin rigakafi don rigakafin ciwon sukari. Idan kana la'akari da yin amfani da shi, yi magana da likitanka don yayi la'akari da hadarin gaske da kuma amfani. Ka tuna cewa magungunan maganin ba za a yi amfani dashi a maimakon maye gurbin kulawa ko kulawa ba. Yin magance yanayin da kai tsaye da kaucewa ko jinkirta kulawa na gari yana iya zama mummunan sakamako.
Sources
Chen H, Qu Z, Fu L, Dong P, Zhang X. "Magungunan jiki da fasahar antioxidant na 3 polysaccharides daga koren shayi, shayi mai sha, da kuma shayi na shayi." J Food Sci. 2009 74 (6): C469-74.
Yayi H, Ranar C, Wakai K, Fukui M, Tamakoshi A; Cibiyar Nazarin JACC. "Huldar dake tsakanin koren shayi da kuma cin abinci mai maganin kafeyin da kuma hadarin ga masu ciwon sukari iri na 2 kamar yadda ya kamata. Ann Intern Med. 2006 18; 144 (8): 554-62.
Jing Y, Han G, Hu Y, Y Y, Li L, Zhu D. "Yin amfani da ita da kuma irin nau'in ciwon sukari iri na 2: nazarin kwaskwarima na gwagwarmaya." J Gen Intern Med. 2009 24 (5): 557-62.
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon inganta glucose da lipids mutane da iri 2 ciwon sukari. Ciwon sukari Kulawa. 26.12 (2003): 3215-3218.
Pittas AG, Dawson-Hughes B, Li T, Van Dam RM, Willett WC, Manson JE, Hu FB. "Vitamin D da ciwon manciya dangane da irin ciwon sukari 2 a cikin mata." Ciwon sukari Kulawa. 2006 29 (3): 650-6.
Roussel AM, Hininger I, Benaraba R, Ziegenfuss TN, Anderson RA. "Hanyoyin kirkiro mai kirkiro ne a cikin mutanen da ke fama da glucose mai azumi wadanda suke da karba ko obese." J Am Coll Nutr. 2009 28 (1): 16-21.