Idan an gaya muku kawai kuna da prediabetes ba shakka ba ku kadai ba. Cibiyoyin Kula da Cututtuka da Cututtuka na cuta sun kiyasta cewa Amurke miliyan 84.1 suna dauke da prediabet . Daga wadanda ke da ciwon kwari, kashi 90% basu san ko suna da shi ba. Duk da yake ganewar asali na iya zama abin firgita da ƙwace, zai iya canza rayuwarka don mafi kyau.
Na ga marasa lafiya da rigakafi sun canza rayuwarsu ta hanya mai kyau - ganewar asali ya ba su damar cin abinci mai kyau, motsa jiki, rasa nauyi, jin dadi, kuma hana cututtukan sukari na iri 2.
Cibiyar Harkokin Ciwon Yankakken Amirka na Ciwon Yanke ta bayar da rahoton cewa za ku iya hana ko jinkirta irin ciwon sukari na 2 da salon canji . Ga mafi yawan, rigakafi yana dogara da asarar nauyi. Yawan nauyin hasara da ake bukata don hana ko jinkirta ciwon sukari ya bambanta daga mutum zuwa mutum. A matsakaici, asarar kimanin kashi bakwai na nauyin jikinka zai iya taimakawa wajen kawar da ciwon sukari. Don mutum yana kimanin kilo 200, wannan zai zama asarar nauyi mai nauyi 14. Kowane mutum ya bambanta, amma kasan ita shine rigakafin irin ciwon sukari 2 zai yiwu. Wani lokaci duk abin da kake buƙatar yi shi ne sanya kananan canje-canje.
Menene Sharuɗɗa?
Abubuwan da ake amfani da su shine lokacin da ake amfani dasu ga masu ciwon glucose mai azabtarwa (IFG) ko rashin haƙuri glucose (IGT).
IGF da IGT suna hade da kiba (musamman ciki mai ciki mai ciki ko visceral mai girma). Jikinku yana amfani da glucose a matsayin tushen asalinsa. Insulin-da hormone wanda aka samar da pancreas-yana da alhakin shan sukari daga jinin zuwa ga sel don amfani da makamashi. A cikin wanda ya rigaya ya rigaya, wannan tsarin yin amfani da sukari ba yana aiki yadda ya kamata; Tsari a cikin jini yana da girma, amma ba mai isa ba ne don samun ciwon sukari mai cike.
Glucose azumi mara nauyi
Glucose mai azumi an bayyana shi azaman jini sugar karatun karanta a cikin azumi azumi (ba ku ci a cikin takwas hours ko fiye). Nazarin jini na gwadawa zai iya samar da wannan ma'auni.
| Na al'ada | Kasa da 100 MG / dl |
| Ƙididdiga | 100-126 MG / dl |
| Ciwon sukari | Fiye da 126 MG / dl |
Mene ne Ciwon Glucose Gashin Guda?
Rashin haɓaka glucose rashin lafiya shine ma'auni na yadda jikinka yake amsawa ga glucose load. Alal misali, duk lokacin da ka ci hatsin carbohydrates, abincin ya rushe kuma ya canza zuwa sukari. Insulin yana ɓoyewa ta hanyar pancreas don ɗaukar sukari daga jini zuwa sel don amfani dashi azaman makamashi. Idan jinin jini ya ci gaba da kasancewa daya zuwa sa'o'i biyu bayan cin abinci, jikinka bai iya ci gaba da ɗaukar glucose ba. Ana iya ƙaddara wannan ƙwararra ta gwaji na Glucose Tune (OGTT). OGTT jarrabawa ne ta gwajin jini kafin da kuma bayan da aka ba da nauyin glucose (abincin carbohydrate na 75-gram).
| Na al'ada | <140 MG / DL |
| Ƙididdiga | 140-199 mg / dL |
| Ciwon sukari | Fiye da 200 MG / dL |
Menene Game da HgbA1c?
Mutum na iya fada cikin tarkon da ke dauke da Hemoglobin A1c (HgbA1c). HgbA1c shine matsakaicin watanni uku na sugars jini .
Inda jarrabawar glucose da glucose mai azumi ya ba da hoto game da abin da jini yake yi a wani lokacin da aka ba, HgbA1c yana bada kimanin awa 24 a cikin watanni uku.
Na al'ada | <5.7% |
| Ƙididdiga | 5.7-6.4% |
| Ciwon sukari | Ya fi girma ko kuma daidai da 6.5% |
Yadda za a hana ko jinkiri irin 2 Ciwon sukari
Get Support: Na farko, farawa ta hanyar samun tallafi-shiga shirin da aka yi la'akari da asarar asarar ko hadu da mai cin abincin gurbi mai rijista ko kuma likitan mai ciwon sukari. Shirye-shiryen ko shawarwari daya-daya da aka kai ga hasara mai nauyi zai iya taimaka maka ka koyi abin da abincin ya shafi jinin jini, mafi mahimmanci, da kuma yadda za a ci abincin abincin lafiya, mai kyau.
Har ila yau kuna son motsawa da yawa, yana nufin akalla minti 150 a kowane mako. Mutanen da suka fi nasara sune wadanda suka biyo baya akai-akai. Nuna shawara yana motsawa kuma yana taimakawa wajen sauya sauyawar. Tambayi likitanka idan yana da wani ko shirin zasu iya mayar da kai zuwa.
Kula da Carbohydrate Shigar : Carbohydrates shine tushen asalin jiki, amma idan aka ci abinci, an adana shi azaman mai. Kuma idan jikinka baya yin amfani da sukari sosai, haɗarin ƙwayar carbohydrate zai iya haifar da yaduwar jini. Domin ya rage nauyi da ƙananan sugarsu jini, ya kamata ka rage yawan ciwon sukari, musamman abin sha (ciki har da ruwan 'ya'yan itace), gurasa na fari, cookies, da wuri, da ice cream. Mabuɗin shine a ci abinci mai sauƙin rage yawan abinci , ba abinci maras amfani da carbohydrate ba. Kashe gizon carbohydrates gaba daya zai iya haifar da gajiya, rashin cin abinci na bitamin, da kuma maƙarƙashiya, don sunaye wasu. Hakanan ƙananan abinci na carbohydrate sun ƙunshi wasu samfurori na carbohydrates irin su 'ya'yan itace, yogurt, da dukan hatsi. Lokacin zabar carbohydrates za ka so ka zabi ƙaddara, manyan fiber waɗanda suke da ikon sarrafawa. Zai fi dacewa da saduwa da mai cin abincin abincin da aka yi rajista ko kuma likitan mai cike da ƙwararren ciwon sukari don ya zo da shirin cin abinci mai kyau don ku. Duk da haka, wasu matakai masu sauƙi don gyaggyara kayan cinikin ku na carbohydrate sun hada da:
- Ku ci karin kumallo mai girma: Wani binciken da aka yi kwanan nan ya nuna cewa cin karin karin kumallo mai gina jiki a cikin furotin zai iya taimakawa cikin asarar nauyi da kuma karfin jini. Ga wasu mutane da suka fara ranar kashe tare da karin kumallo mai hatsi mai hatsari zai iya haifar da buƙatun sukari a ko'ina cikin yini. Kuma mafi yawan carbohydrates za ku ci karin damuwa da kuka sanya a kan pancreas don yin insulin. Ina gaya wa marasa lafiyata su guje wa: hatsi, da muffins, bagels, da granola kamar yadda za su iya, amma musamman da safe.
- Yi amfani da Hanyar Filaye: Neman yin rabin rabonka ba kayan lambu (salad, broccoli, alayyafo, farin kabeji, albasa, barkono, eggplant, da dai sauransu). Wannan zai samar da ƙara, ruwa, fiber da ƙananan carbohydrate. Kashi na hudu na farantinku ko game da 1 kofin ya kamata a sadaukar da ku ga sitaci: dukkanin hatsi irin su quinoa, sha'ir, bulgar, da sauran carbohydrates masu haɗari ciki har da dankalin turawa (tare da fata), squash, da wake. Kuma ɗayan ɓangaren takalmin ku ko game da girman ɗakunan katunan ya kamata su kasance sunadaran sunadarai: kaza nama, turkey, kifi, naman alade.
- Kashe Duk Abincin Gishiri da Ƙara Sugar: Sugary abubuwan sha na iya haifar da sauyawa a cikin jini da sukari . Ka guji ruwan 'ya'yan itace, soda, shayi mai gishiri, da kuma ƙara sugar ga kofi. Maimakon haka, shayi shayi mai narkar da, kofi, seltzer, da ruwa tare da lemun tsami ko lemun tsami.
- Abincin burodi a hankali: Yin amfani da kwakwalwan kwamfuta, crackers, da kukis zasu iya hana asarar nauyin da kuma taimakawa ga masu tasowa da masu jini. Abincin burodi akan wadataccen abinci mai gina jiki, ƙananan gurasar carbohydrate:
- 1 kananan apple (size of tennis ball) tare da 1 tablespoon na man shanu man shanu
- 3 kofuna waɗanda aka tattake popcorn tare da 1 sashi na mai ƙananan cuku
- Yanke kayan lambu tare da 2 teaspoons hummus ko guacamole
- ¼ kofin ƙwayoyi marasa 'ya'yan itace: almonds, cashews, pistachios, walnuts, da dai sauransu
- 1 kananan low-mai maraƙi Girkanci yogurt tare da 1/2 kofin berries
- Yi la'akari da Magungunan magani: Yayinda ake yin gyare-gyaren salon rayuwa, Ƙungiyar Ciwon Abun Harkokin Ƙasar Amirka na nuna cewa amfani da Metformin za a iya la'akari da wadanda ke da glucose mai azumi, rashin haƙuri glucose, ko HgbA1c hawan. Ga wadanda ke da BMI na> 35 kg / m2, shekaru 60 da haihuwa ko mata masu ciwon sukari na farko, wannan zai iya zama mafi dacewa. Metformin magani ne wanda ke taimakawa ta hanyar insulin ta hanyar yin amfani da insulin jikin ta kuma aika sigina zuwa hanta don dakatar da yin sukari. Wannan magani ne mai tsaka-tsaka da kuma amfani da shi azaman farko na maganin wadanda ke fama da ciwon sukari. Bai kamata a ɗauka ba sai dai idan likita ya tsara.
Sources:
Ƙungiyar Ciwon Yankakken Amirka. Ka'idojin Kula da Lafiya a Ciwon sukari - 2017. Ciwon sukari Care. 2017 Jan; 40 Sanya 1: S1-132.
Cibiyoyin Kula da Cututtuka da Cututtuka. Ƙididdiga.