Hanyoyi 13 don hana ciwon sukari

Cutar sankarau cuta cuta ce da ta shafi miliyoyin mutane a duniya. Idan ba a kula da shi ba, ciwon sukari na iya haifar da makanta, gazawar koda, da cututtukan zuciya. Yin rigakafin kamuwa da cutar sankara zai taimaka wajan kwantar da kai da waɗanda kuke ƙauna.

Kafin lokacin da zai yiwu a gano cutar sankara, mutum yana da lokacin da matakin sukari na jini ya yi yawa, amma ba sosai ba har ya yiwu a tantance cutar. Wannan ana kiransa tsinkayar ciwon suga.

Yadda za a Guji Ciwon Rana

An yi imani da cewa a cikin 70% na mutane, wannan yanayin yana haifar da nau'in ciwon sukari na 2. Abin farin, za a iya guje wa wannan tsari.

Kodayake mutane da yawa ba su iya canza dalilai masu haɗari da yawa - kwayoyin, shekaru, rayuwar da ta gabata, za a iya yin abubuwa da yawa don rage haɗarin ciwon sukari.

Don haka, hanyoyi 13 don taimakawa hana rigakafin cutar za a tattauna a ƙasa.

1. Rage sukari da ingantaccen carbohydrates daga abincin.

Yin rigakafin kamuwa da cutar sankara ya fara ne da sake nazarin dabi'un cin abincin don yarda da ƙin abinci. Abubuwan da suke ci cikin sukari da wadataccen carbohydrates suna hanzarta hanzarta farawa da haɓaka cutar.

Jiki da sauri ya rushe irin wannan abincin cikin kwayoyin sukari wanda ya shiga cikin tsarin jini.

Sakamakon haka, matakan sukari na jini ke ƙaruwa, kuma kumburin ya fara samar da insulin - hormone wanda ke taimakawa sukari daga jini ya shiga cikin wasu ƙwayoyin jikin mutum.

A cikin mutanen da ke da tabbas game da ciwon sukari, ƙwayoyin jikin mutum ba sa kamuwa da aikin insulin, don haka sukari ya kasance cikin jini. Don ramawa game da wannan, ƙwayar ƙwayar ƙwayar cuta ta samar da ƙarin insulin, don haka ƙoƙarin dawo da matakan sukari zuwa al'ada.

Duk wannan yana kara yawan jini a cikin sukari da insulin. A ƙarshe, ciwon sukari ya haɓaka.

Sakamakon binciken daban-daban da yawa sun tabbatar da alaƙar da ke tsakanin amfani da sukari mai yawa da carbohydrates mai ladabi da kuma yiwuwar faruwar cutar. Haka kuma, idan ka iyakance amfani da duka biyun, haɗarin zai ragu sosai.

Cikakken bincike na sakamakon binciken daban-daban guda 37 ya nuna cewa mutanen da ke dauke da sinadarai masu narkewa cikin sauri 40% sun fi dacewa su kamu da ciwon sukari.

Sakamakon. Abubuwan da suke ci a cikin sukari da kuma ingantaccen carbohydrates suna haɓaka sukari jini da matakan insulin, suna haifar da ciwon sukari. Karyata irin wannan abincin zai rage hadarin cutar.

2. Yi motsa jiki akai-akai

Aiki na yau da kullun zai taimaka wajen hana ciwon sukari.

Motsa jiki yana kara karfin jijiyoyin sel zuwa insulin. Saboda haka, ana buƙatar ƙarancin hormone don kiyaye sukari na jini a ƙarƙashin kulawa.

Masana ilimin kimiyya sun gano cewa motsa jiki na matsakaici-ƙarfi yana ƙaruwa da hankalin insulin da kashi 51%, kuma motsa jiki mai ƙarfi yana ƙaruwa da kashi 85%. Gaskiya ne, wannan tasirin yana ci gaba ne kawai a kwanakin horo.

Yawancin nau'ikan abubuwan motsa jiki suna rage sukarin jini da matakan insulin a cikin mutanen da ke tsuma ko kuma suna da alaƙa ga ciwon sukari. Waɗannan motsa jiki ne na motsa jiki, horo mai ƙarfi da kuma motsa jiki mai ƙarfi.

Ci gaba da horo yana haifar da kyakkyawan tsari na samar da insulin. Ana iya cimma wannan ta hanyar kashe har adadin kuzari 2,000 a mako a yayin motsa jiki.

Zaɓi nau'in aikin motsa jiki da kuke so, wanda zaku iya shiga cikin kullun da na dogon lokaci.

Takaitawa. Aiki na yau da kullun yana ƙaruwa da ƙwayar insulin, yana taimakawa hana ci gaba da ciwon sukari.

3. Sha ruwa, bari ya kasance shine asalin tushen magudanar ruwa

Ruwa shine mafi kyawun ruwan da mutum zai iya sha.

Ba kamar sauran abubuwan sha ba, ruwa ya ƙunshi sukari, ko abubuwan adon abinci, ko wasu kayan abinci marasa ganuwa.

Shaye-shayen Carbonated suna kara haɗarin ci gaba da cutar da bayyanar cututtukan cututtukan cututtukan ƙwayar cuta a cikin manya (Turanci LADA).

LADA cuta ce guda 1 wacce take cutar da mutane sama da shekaru 18. An nuna shi ta rashin bayyanar cututtuka yayin ƙuruciya, yana haɓakawa a hankali, yana buƙatar ƙarin ƙoƙari da kuɗi a cikin jiyya.

An gudanar da babban bincike wanda yayi nazarin hadarin kamuwa da cutar siga a cikin mutane 2,800.

A cikin mutanen da suka sha sama da kwalabe biyu na sodas a kowace rana, haɗarin haɓaka LADA ya karu da kashi 99%, haɗarin haɓaka ciwon sukari na 2 da kashi 20%.

Ruwan ruitaruitan itace ma na iya haifar da ci gaba da cutar.

Ruwa, ya yi akasin haka, yana da kaddarorin da yawa masu amfani. Don haka haɓaka yawan shan ruwa zai ba da izinin sarrafa yawan sukarin jini da matakan insulin.

Experimentaya daga cikin gwajin kimiyya ya ɗauki makonni 24. Mutane masu kiba sun yi amfani da ruwa maimakon shan abin sha a lokacin abinci, sun lura da karuwar haɓakar insulin, raguwar sukarin jini.

Sakamakon. Shan ruwa na yau da kullun zai taimaka wajen sarrafa sukari na jini da matakan insulin, kuma haɗarin ciwon sukari zai ragu.

4. Rasa nauyi idan kana dashi

Ba duk mutanen da ke fama da ciwon sukari suna cike da cuta ba. Amma har yanzu suna da rinjaye.

Haka kuma, a cikin mutane sun kamu da ciwon sukari, yawan nauyin da ya wuce kima yana a cikin ciki, kusa da hanta. Wannan mai ne mai visceral.

Wuce kima mai visceral yana haifar da garkuwar jiki zuwa insulin, sabili da haka, zuwa haɗarin haɗarin kamuwa da ciwon sukari.

Koda rasa aan fam kaɗan yana rage wannan haɗarin. Kuma duk lokacin da kuka rasa wadancan karin fam, to fa'idodi zai kasance ga jiki.

A cikin gwajin kimiyya daya shafi kusan mutane dubu da ke dauke da cutar cutar. An gano cewa rasa 1 kg ya rage hadarin ciwon sukari da kashi 16%, mafi girman haɗarin ya kasance 96%.

Akwai nau'ikan abubuwan rage cin abinci iri daban-daban: karancin carbohydrate, Rum, mai cin ganyayyaki ... Zaɓi abincin da zai taimaka ba kawai rasa nauyi ba, amma zai kula da shi koyaushe.

Idan mutum ya sake yin nauyi fiye da kima, wanda a da can ya iya kawar da shi, to matsalolin da sukari mai yawa da insulin a jiki zai dawo.

Sakamakon. Wuce kiba, musamman ma cikin ciki, na kara saurin bunkasa cutar. Rage nauyi zuwa al'ada ya rage shi.

5. Dakatar da shan sigari

Shan taba yana haifar da matsaloli iri-iri na kiwon lafiya, da suka haɗa da cututtukan zuciya, ƙwaƙwalwar hanji, da kuma cutar kansa ta huhu, ƙwanƙwasa hanji, da kuma narkewa.

Hakanan, shan taba sigari da shan taba sigari suna da alaƙa da haɓakar ciwon sukari na 2.

Binciken bincike daban-daban da ya shafi mutane sama da miliyan ya nuna dangantaka 44% tsakanin shan sigari da haɓakar haɗarin kamuwa da cutar siga ga masu shan sigari matsakaici da kashi 61% ga mutanen da ke shan sigari sama da 20 kowace rana.

Masana ilimin kimiyya sun gano cewa a cikin mutanen da ke tsaka-tsaki wadanda suka bar mummunan al'ada, bayan shekaru 5 hadarin cutar ya ragu da 13%, kuma bayan shekaru 20 basu banbanta da masu shan sigari.

Hakanan yana da mahimmanci a lura cewa mutanen da suka daina shan sigari amma sun cika kiba har yanzu suna da ƙarancin haɗarin kamuwa da cutar siga bayan aan shekaru fiye da idan suka ci gaba da shan taba.

Sakamakon. Shan taba yana kara haɗarin cutar, musamman tsakanin masu shan sigari. Waɗanda suka daina shan kwaya suna da haɗarin kamuwa da cutar siga.

6. Gwada abinci mai ƙarancin carb

Abincin ketogenic ko low-carb zai taimaka wajen hana ciwon sukari.

Akwai hanyoyi da yawa don rasa nauyi, amma shine ƙarancin abincin carb wanda yake da fa'idodin kiwon lafiya.

An rage yawan sukarin jini da matakan insulin, hankalin ƙwayoyin jikin mutum zuwa insulin yana ƙaruwa, da sauran abubuwan haɗari don ciwon sukari an rage su.

Sakamakon wani gwaji na mako-mako 12 ya nuna cewa mutanen da ke cikin karancin abincin carb sun sami raguwar sukari jini da kashi 12% kuma matakan insulin da kashi 50% fiye da wadanda ke kan karancin mai mai.

A cikin mutane daga rukuni na biyu, matakan sukari ya faɗi da 1%, kuma insulin ta hanyar 19%. Don haka abincin ketogenic ya juya ya zama mafi kyau ga jiki.

Idan kun rage yawan carbohydrates a cikin jiki, to matakin sukari bayan cin abinci zai kasance kusan canzawa. Sakamakon haka, jiki zai samar da ƙarancin hormone.

A cikin gwaji na gaba, mutane masu kiba da ke dauke da cutar sankara sun kasance a kan abincin ketogenic. Matsakaicin, sukarin jinin hailarsu ya ragu daga 118 zuwa 92 mmol / L, wanda yake al'ada. Mahalarta sun rage nauyin jiki, ingantattun alamun wasu alamun alamun kiwon lafiya.

Sakamakon. Abincin low-carb yana taimakawa wajen samo sukarin jini na yau da kullun da matakan insulin.

7. Guji cin manyan rabo.

Ko dai ka bi abinci ko a'a, yana da matukar muhimmanci a guji manyan rabo yayin cin abinci, musamman ga masu kiba.

Cin manyan abinci yana kara matakin insulin da sukarin jini.

Saboda haka, rage girman rabo zai rage wannan matsalar.

Wani binciken na dogon lokaci wanda ke da shekaru 2 ya nuna cewa mutanen da ke da alaƙa da ciwon sukari tare da raguwa a cikin masu girma masu girma suna da 46% mafi girman haɗarin cutar fiye da waɗanda ba sa son canza komai a cikin abincinsu.

Sakamakon wani gwaji ya nuna cewa sarrafa girman ayyukan da aka ba da izinin rage matakan jini da sukari, da insulin bayan makonni 12.

Sakamakon. Guji abinci mai yawa; tsinkayar ciwon kai zai ragu.

8. Guji rayuwa mai kauri.

Idan kana son rigakafin cutar sankara, to yakamata ka nisantar da rayuwar mara hankali.

Idan mafi yawan ranar da kuka zauna, kuyi kadan, to rayuwar ku ta zamanto mai hankali ce.

Masana kimiyya sun gano dangantakarta kai tsaye da karuwar haɗarin ciwon sukari.

Binciken sakamakon bincike na 47 ya nuna cewa mutanen da suke yawanci yawancin rana a cikin wurin zama sune kashi casa'in da tara cikin dari (95%) su kamu da cutar.

Kuna iya canza wannan kawai - fita daga wurin aiki kowane sa'a kuma kuyi tafiya aƙalla aan mintuna.

Abin baƙin ciki, ba mai sauƙi ba ne don canza halayen da aka kafa.

A cikin gwaji na gaba, matasa sun shiga cikin shirin na watanni 12 da nufin canza yanayin rayuwa mara hankali. Da zaran shirin ya ƙare, masu shirya taron suka gano cewa mahalarta sun koma irin rayuwar da suka gabata.

Sanya maƙasudi na zahiri da wanda zai iya cimmawa. Misali, yi magana ta waya yayin tsayawa, yi amfani da matakala maimakon mai hawa. Ko da waɗannan ƙananan abubuwa zasu motsa ku zuwa halayyar hannu.

Sakamakon. Karyata hoto mai tsaurin rai na rage hadarin kamuwa da cutar siga.

9. Ku ci Abincin Fiber-Rich-food

Samun jikin isasshen zaren firam yana da matukar muhimmanci ga lafiyar ɗan adam.

An yi imani cewa irin wannan abincin yana ba da gudummawa ga daidaitaccen jinin jini da matakan insulin.

Fiber ya kasu kashi biyu - mai narkewa da insoluble. Matsalar fiber tana ɗaukar ruwa, fiber insoluble ba ya ɗauka.

A cikin narkewa kamar abinci, fiber mai narkewa da ruwa ya samar da jelly wanda ke rage narkewar abinci. Gwanin jini ya tashi a hankali.

Insoluble fiber shima yana bayar da gudummawa ga saurin hauhawar yawan sukari a cikin jini, kodayake ba'a yi nazarin tsarin aikinsa ba.

Ana samun wadataccen fiber a cikin abincin tsire-tsire marasa magani.

Takaitawa. Samun isasshen ƙwayar fiber a cikin jiki tare da kowane abinci zai hana zaran kwatsam a cikin matakan sukari.

10. Inganta matakan Vitamin D

Vitamin D yana da matukar mahimmanci don sarrafa sukari na jini.

Lallai, mutanen da basu isasshen sinadarin Vitamin A, sun fi iya ci gaba da cutar.

Likitocin sun bada shawarar kiyaye aƙalla 30 ng / ml (75 nmol / L) a cikin jiki.

Bincike ya tabbatar da cewa matakan jini mai yawa na Vitamin D da 43% na rage yiwuwar kamuwa da ciwon sukari na 2.

An gudanar da wani binciken a cikin Finland game da yara waɗanda suka sami abincin bitamin.

A cikin yara, haɗarin kamuwa da ciwon sukari na 1 shine 78% ƙananan.

Masana kimiyya sun yi imani da cewa isasshen adadin bitamin D a cikin jiki yana inganta aikin sel wanda ke haifar da insulin, yana daidaita sukari jini, da rage haɗarin ciwon sukari.

Kyakkyawan tushen bitamin sune kifin mai mai da kwalin kwasfa. Hakanan, yakamata mutum ya ciyar da isasshen lokaci a rana.

Mafi kyawun adadin bitamin D da mutum yake buƙata shine 2000-4000 IU.

Sakamakon. Takeauki adadin bitamin D daidai, haɗarin haɓakar cutar zai ragu.

Hanyoyin hana kamuwa da cutar sankara

Ga mutumin da ke son sanin yadda za a guji ciwon sukari, zaku iya ba da wasu shawarwari na gaba ɗaya. Da farko, kuna buƙatar kawar da nauyin wuce kima, saboda yana rage jigilar metabolism, sarrafa glucose da sauran ayyukan halitta. Babu ƙaramin shawarwari ga masu ciwon sukari da ya kamata ayi la'akari dasu:

bita da tsarin abinci - amfanin 'ya'yan itatuwa da kayan marmari, hadawa cikin jerin irin waɗannan abinci masu inganci kamar mai, zaitun, hatsi, ƙarancin mai mai da sauransu,
kula da salon rayuwa mai amfani, wanda yake da amfani a kowane zamani, musamman don hana cutar sankara,
amfani da kayan masarufin gaba daya - guguwa mai launin ruwan kasa da shinkafa, bulo, buhun gero da sauran su. Ta hanyar sayen su, ana bada shawara don tabbatar da mafi yawan adadin sukari a cikin abubuwan da ke cikin,
amfani da kofi tare da maganin kafeyin idan babu abubuwan contraindications don wannan. Dangane da bincike, shan shan ruwa na yau da kullun yana rage haɗarin cutar daga 30 zuwa 50%.

An bada shawara don ƙin abinci mai sauri, amfani da kirfa don dalilai na hanawa, saboda yana taimakawa wajen daidaita matakan sukari. Yanayi mai mahimmanci shine hutawa mai kyau da dogon bacci, kawar da damuwa da sadarwa tare da ƙaunatattun. Dole ne a dauki matakan tilas don zama gwajin jini don matakan sukari.

Me yasa yake da mahimmanci a ga likita?

Domin rigakafin cututtukan siga ya zama mai tasiri, yana da mahimmanci don neman taimakon malamin endocrinologist. Wannan zai fara hana ci gaban rikitarwa. Wannan jeri ya ƙunshi lalacewar aikin kwakwalwa da ƙwaƙwalwa, lalata tsarin haihuwa, da ke haifar da rashin haihuwa da rashin ƙarfi a cikin mawuyacin yanayi.

Sauran rikice-rikice sun haɗa da haɗuwa da ayyukan gani, matsalolin hakori, hepatosis mai ƙima da sauran cututtukan hanta. Kada mu manta game da asarar mai saukin kamuwa da zafin rai, bushewar fata, da kuma asarar elasticity na jijiyoyin jini. Idan baku nemi likita da lokaci ba, toshewar cuta kamar nakasar reshe, matsaloli a cikin tsarin zuciya da jijiyoyin jiki har ma da rauni. Ganin wannan duka, buƙatar shakatawa na lokaci zuwa likitancin endocrinologist ba shakka.

Shin zai yuwu a guji cutar iri 1?

Mafarautan sun faɗi gaskiya game da ciwon sukari! Ciwon sukari zai tafi cikin kwanaki 10 idan kun sha shi da safe. »Kara karantawa >>>

Ciwon sukari na 1 shine cutar kansa mai lalacewa da ke hade da isasshen samar da insulin.Gargadinsa ba zai yiwu ba, duk da ganowar asali.

Istswararrun masana suna jawo hankali ga gaskiyar cewa za a iya hana ciwon sukari koda a mataki na haihuwar yaro da shirya ciki.

Wannan zai buƙaci:

ware game da ci gaban cututtukan cututtukan da ke kama da cuta, watau kumburi, kyanda, herpes ko mura,
aiwatar da shayarwa a kalla watanni 12, wanda zai ba da damar samar da ingantaccen tsarin rigakafi a cikin yaran. Wannan yana da mahimmanci ga rigakafin cutar sankara a cikin maza da mata,
ware abinci tare da wasu abubuwan kara daga abinci na yau da kullun, watau kayan haɓaka kayan dandano, dyes, abubuwan adanawa da sauran sunadarai.

Tsayawa da lafiyar ta a matakin da ya dace, mahaifiyar da take tsammani na samar da ingantacciyar rayuwa ga ɗanta. Abin da ya sa, da farko, wajibi ne a halarci tambayar: yadda za a guji cutar sankara a cikin mata? Wannan zai zama ɗayan matakan jagoranci don hana kamuwa da cutar ta 1.

Ciwon sukari mellitus da ire-irensa

Wannan cuta tana haɓakawa ne sakamakon karancin ƙwayar jijiyar kwayar cuta ta hanji. Ana kiran shi insulin. Aikinta shine jigilar glucose zuwa sel. Ita ce ke da alhakin samar da kyallen takarda da kuzari kuma ana samarwa da ita gaba daya daga abincin da aka ci. A cikin wani yanayi idan akwai karancin sinadarin, abubuwan da ke cikin suga a cikin jini sun fara yawaita. A wasu halayen, rashin ƙwayar sel daban-daban zuwa glucose na iya faruwa. Dukkan abubuwan da ke sama ana kiransu hyperglycemia.

Cutar sankarar mellitus ya kasu kashi biyu:

Nau'in na farko ana nuna shi ne ta hanyar mutuwar ƙwayoyin ƙwayoyin beta. Suna da alhakin samar da insulin. Dangane da haka, mutuwarsu tana kawo karancin wannan kwayoyin. Irin wannan cutar ana samun mafi yawan lokuta a lokacin ƙuruciya har zuwa lokacin samartaka. Sau da yawa dalilin wannan shine rauni na tsarin rigakafi, kamuwa da cuta, yanayin gado. Cutar ta bayyana kwatsam kuma tana iya faruwa a cikin mata masu juna biyu
Nau'in na biyu na ciwon sukari yana tasowa yana da shekaru 30-40. A hadarin mutane masu kiba ne. Ba kamar na farkon ba, ana ci gaba da samarda insulin a cikin jiki. Koyaya, hankalin sel ya ragu, kuma glucose ya fara tarawa cikin jini. Cutar na bayyana kanta a hankali.

Sanadin da alamun cutar

Tabbas, ciwon sukari baya farawa daga karce kuma yana da nasa hanyar. Da farko dai, wajibi ne a la’akari da abubuwan da suke haifar da ci gaban cutar. Sanin su, zaku iya fara sarrafa lafiyar ku kuma ku fahimci yadda ya fi dacewa don hana farawa da haɓakar ciwon sukari. Bayyanar cutar na iya haifar da:

Tsarin gado.
Rashin ingantaccen tsarin abinci.
Wuce kima.
Damuwa
Rayuwar da ke hade da ƙarancin motsi.
Shan taba da barasa.

Sabili da haka, da farko, don guje wa cutar sukari a cikin maza da mata, ya zama dole a ware waɗannan abubuwan. Yi ƙoƙarin cin abinci daidai, shirya abinci mai kyau. Gaskiya ne gaskiya ga wadanda nauyinsu ke karuwa a hankali. Yanar gizo cike take da girke-girke, ya rage don zabar dandano. Rage damuwa kuma dauki abubuwa cikin natsuwa.

Movementarin motsi ya zama dole ba kawai ga waɗanda ke cikin hadarin cutar ba, har ma ga duk mutane. Ko da kuna da aikin da ke da alaƙa da motsi kaɗan, yi amfani da kowane minti na kyauta don ƙaramin caji. Taimakawa wajen hana ciwon sukari shima motsa jiki ne cikin sabo. Yi ƙoƙarin shiga cikin yanayin akalla sau ɗaya a mako don wannan dalili. Alamomin da ke biyo baya zasu taimaka wajen tantance masu ciwon sukari:

Ba za a iya ƙishirwa ba.
Bambancin raunin da ya faru yayin yin urin, wanda ya zama yayi yawa.
Bayyanar nutsuwa da rauni a jiki.
Canjin hangen nesa. Bayyanar hazo a gaban idanunsa da kuma hotunan marasa haske.
Bayyanar tarin yawan kuraje.
Fata bushe.
Cuts warkar da tsayi da yawa.
Fatar fata.
Matsananciyar yunwa.

Idan waɗannan alamun suka faru, tuntuɓi likita kai tsaye. Lura cewa bayyanar cututtukan da aka bayyana yana nufin ci gaba na cutar. Sabili da haka, rigakafin wuri ya zama dole don hana cutar sankara. Musamman mutanen da shekarunsu suka wuce alamar shekaru 40. Cutar ta fi kamari ga mata.

Ingantaccen abinci shine mabuɗin lafiyar

Lokacin da aka tambaye shi yadda za a guji ciwon sukari, amsar ita ce matakai masu sauƙi. Amma ya zama dole a sanya su sanannu a rayuwar yau da kullun. Da farko dai, kula da ma'aunin ruwan jiki. Tsarin sukari shiga cikin kyallen yana yiwuwa ba kawai a gaban insulin ba. Don cikakken kimantawa, ana buƙatar ruwa.

Sha kamar wata gilashin ruwa da safe. Maimaita wannan hanya kafin cin abinci. Yana da kyawawa cewa ya kasance bazara. Idan wannan ba'a samu ba, to gwada ƙoƙarin sayan tsabtaccen ruwa a cikin shagon. Babban abu shine cewa ruwan ya zama ba tare da gases ba. Ba bu mai kyau amfani da magudanan ruwa, saboda yana tsabtace kayan sinadarai. Dakatar da fara safiya da kofi da shayi. Cire abubuwan shaye-shaye daga abincinku. Musamman daina takwarorinta masu dadi irin su "Pepsi", "Coca-Cola."

Bayan haka, daidaita ma'aunin abincin ku. Da farko dai, karancin sukari.

Yi ƙoƙarin cin abinci kawai wanda zai ba ku ji daɗin rayuwa na dogon lokaci.

Wannan shine abinda yakamata ku kula dashi. Zai dace a fara cin abincin tsirrai, da farko hatsi, gyada, lentil, kayan lambu. Idan kun kasance cikin hadarin cutar, to, ku tabbata kun haɗa da tumatir, ganye, wake, walnuts a cikin abincinku. Hakan ma abune mai kyau mu fara cin 'ya'yan itatuwa Citrus. Kada ku manta da damar ku fara cin berries. Kowace rana, yi ƙoƙarin cin 500 kayan lambu da gram 200 na 'ya'yan itace. Banda shine ayaba da inabi, dole ne a yi watsi dasu. Kuna iya cin gurasar launin ruwan kasa, nama (dafaffen kawai), hatsi.

Idan kun yi kiba, ya kamata kuyi tunani game da hana abinci bayan 18.00, musamman ga mata. Kula da kin amincewa da nama (soyayyen da kyafaffen), madara (daban-daban), samfuran gari. Manta da soyayyen, mai laushi (abinci mai sauri), abinci mai yaji, mai yaji. Dakatar da cin abinci mai kamshi, biredi iri-iri, barasa. Daidai ne, yakamata ka nemi likitanka game da zaɓin abincin. Yawancin mata suna ƙoƙarin neman su daga abokan su, amma wannan ba daidai ba ne. Abu mafi mahimmanci shine haɓaka ƙa'idodi na yau da kullun game da abincinku, kuma ba ƙirƙirar mita don rage cin abincin ku ba.

Cigaba da ci gaba da kame kai

Dagewa na dindindin zai taimaka wajan magance cutar siga. Wannan zai hana glucose yin yaduwa a cikin jiki. Yi ƙoƙarin ciyarwa aƙalla rabin sa'a a rana akan horo. Idan bazaka iya aiki a wannan yanayin ba, to, kakkarya cikin hanyoyin da yawa. Yi amfani da motsa jiki da safe. Karka zama mara hankali a rayuwar yau da kullun. Theauki matakala, ba mai ɗaukar wiwi ba. Tafiya zuwa wurin aiki ko wani gini. Duk waɗannan hanyoyin ba sa buƙatar saka hannun jari na kuɗi ko wani ƙoƙari mara zurfi.

Kula da yadda darussan yoga zai hana kamuwa da cutar siga. Yi rajista don darussan kuma ku ba shi kwana biyu a mako. Baya ga aikin jiki, waɗannan darussan za su ba ku kwanciyar hankali da kwanciyar hankali. Darussan motsa jiki sun shahara tare da mata da yawa, wanda kuma yana da kyau taimako don hanzarta hana ciwon sukari. Bugu da kari, shawarwarin mai horarwa zasu taka muhimmiyar rawa don kayatarwa a cikin kwanakin farko na horo. Shahararren motsa jiki na motsa jiki motsa jiki shine kyakkyawan zaɓi ga mata, Hakanan zai dace da rayuwar ku. Zai ɗauki mintuna goma sha biyar a rana kawai.

Kula da jijiyoyinku kuma ku guji yanayin damuwa a duk lokacin da ya yiwu. Koyi don sarrafa motsin zuciyar ku. Don wannan, zaku iya amfani da horo na atomatik, zuzzurfan tunani. A wannan batun, yi ƙoƙarin yin shawara tare da kwararru. Saurari kwanciyar hankali, sautin kiɗa. Tsaya ko taƙaita hulɗa da mutanen da ƙila za su kiyaye ka. Idan aikinku ya ƙunshi damuwa na yau da kullun, to kuyi tunanin canza shi. Ka tuna cewa lafiyar ta fi mahimmanci.

Babu dalilinda zai fara shan maganin maye da wasu magunguna makamantan wannan, wanda shine na mata. Wannan na iya sa yanayinku yayi muni. Rage al'ada ta "kama" motsin zuciyarmu. Mafi kyawun kallon fim, sauraron kiɗa, yi tafiya tare da abokai. Gudanar da kai muhimmin bangare ne ba kawai a matsayin rigakafin cutar sankara ba, har ma da tushe don ingantacciyar rayuwa. A daina amfani da sigari a matsayin magani. Ba su ingantacciyar hanya ce ta kwantar da hankula. Bugu da kari, shan sigari na hanzarta ci gaban ciwon sukari.

Wahala - yana nufin amfani da makamai

Za a fara lura da su a cikin asibiti. Ka ji kyauta ka nemi shawarar endocrinologist. Wannan matakin zai baka damar sarrafa yanayin ka da gaske. Bugu da kari, ciwon sukari na iya haifar da wani rikitarwa bayan rashin lafiya. Ko da mura na yau da kullun na iya zama farkon ci gaban cutar. Waɗanda ke damuwa da lafiyarsu da ziyartar likitoci sun san yadda yake da sauƙi a guji haɗarin kamuwa da cutar siga a cikin maza da mata.

Idan shekarunka sun yi shekaru 40, to, tabbatar ka ɗauki gwajin glucose kowane wata shida. Hakanan za'a iya aiwatar da rigakafin cutar sankara a cikin mata tare da kwayoyi. Koyaya, duk waɗannan ayyukan yakamata a yi shawara sosai tare da likitanka don kauce wa mummunan sakamako. Abu mafi mahimmanci don tunawa shine cewa duk matakan hana kamuwa da cutar sukari yakamata a yi amfani dasu tare da tsaftacewar kai da halaye masu mahimmanci ga lafiyarka. Wannan zai taimaka kewaye da kowace cuta.

11. Iyakance abincin da aka sarrafa a cikin zafin jiki

Wannan ita ce hanya mafi kyau don inganta lafiyar ku.

Duk matsalolin lafiyar mutane na iya haɗuwa da dafa abinci, ciki har da cututtukan zuciya, kiba, da ciwon sukari.

Masana kimiyya sun yi imani da cewa iyakance yawan cin abincin da aka dafa abinci mai mai da yawa akan mai kayan lambu da kowane irin kayan maye suna iya hana kamuwa da cutar siga.

Za a sauƙaƙe wannan ta amfani da abinci gaba ɗaya - kwayoyi, 'ya'yan itatuwa, kayan marmari da sauran abincin shuka.

Masana kimiyya sun gano cewa abincin da aka dafa abinci yana ƙara haɗarin rashin lafiya ta 30%. A lokaci guda, abinci gaba ɗaya yana rage shi.

Sakamakon. Iyakance abincin da aka dafa, ka ci mafi duka abinci cike da abubuwan alama.

12. Sha kofi da shayi

Kodayake ruwa ya zama babban tushen ruwa ga mutum, yana da amfani kuma a haɗa shayi da kofi a cikin abincinku.

Bincike ya nuna cewa yawan kofi a kullun yana rage haɗarin ciwon sukari da kashi 8-54%. Ingantaccen abu zai fi girma da yawaita amfani.

Guda ɗaya ke shayar da shayi. Ana lura da mafi girman rage haɗarin cutar a cikin mata da mutane masu kiba.

Kofi da shayi suna ɗauke da antioxidants da aka sani da polyphenols, waɗanda ke kare jiki daga ciwon sukari.

Zai cancanci ƙara da cewa abun da ke ciki na shayi na kore yana da keɓaɓɓe na antioxidant - epigallocatechin gallate (EGCG), wanda ke rage yawan sukari da aka samu a hanta kuma yana ƙara haɓaka insulin.

Sakamakon. Shayi da kofi suna rage sukarin jini, haɓaka jiɗuwar ƙwayoyin sel zuwa insulin.

Ta yaya za a hana nau'in ciwon sukari na 2?

Ba kamar cutar ta 1 ba, za a iya hana wannan nau'in ciwon suga idan an bi duk shawarwarin kwararru.

Dalilin bayyanar wannan nau'in cuta shine salon rayuwa mara kyau, wanda aka bayyana a cikin abinci mai daidaitawa, damuwa, rashin ayyukan jiki.

A wannan batun, don guje wa ciwon sukari, kuna buƙatar bin irin waɗannan dokoki kamar samar da abinci wanda ya dogara da sabo kayan lambu da 'ya'yan itatuwa. Don ingantaccen aiki na gabobin ciki, ana bada shawara don barin carbohydrates mai sauri, wanda dole ne a musanya shi da jinkirin carbohydrates. Mafi mashahuri kuma ana samun sauƙin samuwa sune hatsi na hatsi gaba ɗaya.

Yana da matukar muhimmanci a canza zuwa abinci mai narkewa, wanda ke nufin cin abinci sau biyar a rana a cikin kananan rabo. Idan kuna son abun ciye-ciye, zaku iya amfani da walnuts. Don hana kamuwa da ciwon sukari na 2, ya zama dole:

Kada ku yi almubazzaranci kuma kada ku ci-abinci da dare. Matsakaicin sa'o'i biyu kafin zuwa gado, zaka iya cinye 100-150 ml na kefir,
ware kayan amfani da ruwa mai fitarwa da sauran ruwayoyi masu kama da juna, saboda suna tsokani da hawan jini,
hana amfani da Sweets, Rolls da wuri,
Yi motsa jiki kullun kuma motsa jiki a waje kowace rana. Kimanin mintuna 30 a rana zai fi wadatacce.

Yana da matukar muhimmanci a yi la’akari da matsayin shekaru, saboda bayan shekaru 50 a cikin maza da mata, da yiwuwar kamuwa da cutar siga yana ƙaruwa sosai. Gaskiya ne wannan ga waɗanda ke da irin waɗannan maganganu a cikin danginsu. Wadanda ke cikin rukunin masu haɗari, yana da mahimmanci musamman don saka idanu akan abincin: ƙin sukari, kayan zaki, cakulan, zuma da makamantansu. Needabaran dabbobi suna buƙatar maye gurbinsu da ƙoshin kayan lambu, saboda tsoffin mutane sun fi dacewa da su. Bugu da kari, yakamata a rage wadatar abincin a cikin fiber da kayayyakin kiwo. Kasancewa ga yanayin da aka gabatar, shawarwari na kwararru na lokaci-lokaci da kuma gano lokaci mai mahimmanci, ci gaban nau'in ciwon sukari na 2 ba zai yuwu ba.

13. Yi amfani da kayan abinci na yau da kullun

Akwai abubuwa da yawa waɗanda zasu iya haɓaka hankalin insulin kuma rage saurin kamuwa da ciwon sukari.

Curcumin wani bangare ne na kayan ƙanshi na turmeric, wanda shine babban sinadari a cikin curry.

Yana da kaddarorin anti-mai kumburi, an yi amfani dashi a Indiya a matsayin hanyar maganin Ayurvedic.

Curcumin na iya zama mai tasiri ga cututtukan amosanin gabbai, da rage alamomi da yawa a cikin mutane da ke da alaƙar kamuwa da ciwon sukari.

Har ila yau yana da iko mai ban mamaki don rage yiwuwar zuwa insulin na hormone kuma rage haɗarin ci gaba da cutar.

Gwajin, wanda ya dauki tsawon watanni 9, ya shafi mutane 240 da ke dauke da cutar sankarau. Mahalarta sun ɗauki 750 MG na curcumin kowace rana, babu ɗayansu da ke da ci gaba da cutar.

Sun ƙwarewar insulinity ga insulin, haɓaka aikin ƙwayoyin ƙwayar ƙwayar ƙwayar cuta wanda ke haifar da hormone.

Berberine yana cikin nau'ikan ganye da yawa kuma anyi amfani dashi a magungunan gargajiyar gargajiya na gargajiyar na shekaru mil.

Yana rage kumburi, rage lolesterol da sauran alamomin jikin.

Yana da kyau a faɗi cewa berberine yana da ikon rage yawan sukarin jini a cikin mutane masu ciwon sukari na 2.

Bincike mai zurfi game da bincike 14 a cikin wannan yanki ya nuna cewa berberine yana da tasiri a cikin rage karfin sukari kamar Metformin, ɗayan mafi tsufa kuma sananniyar jiyya na cututtukan cututtukan ƙwayar cuta.

Tunda berberine yana ƙaruwa da ƙwayar insulin kuma yana rage adadin sukari da hanta ke samarwa, a koyaushe yakamata ya taimaki mutane masu haɗarin kamuwa da ciwon sukari.

Babu binciken da aka gudanar akan wannan batun.

Tun da aikin sashin yana da ƙarfi sosai, bai kamata a yi amfani da shi ba don magance cututtukan sukari tare da wasu kwayoyi ba tare da shawarar likita ba.

Sakamakon. Curcumin da berberine suna ƙaruwa da ƙwayar insulin, ƙananan sukari jini, da hana ciwon sukari.

Yadda ba za ku sami ciwon sukari ba - yankewa

Kuna iya sarrafa abubuwa da yawa waɗanda ke shafar ci gaban cutar.

Kada ku yi fushi idan kuna da tsinkayar cutar sankara, ya kamata kuyi tunani game da canza fuskoki da yawa na rayuwarku waɗanda zasu taimaka rage haɗarin ci gaba da matakai na cutar. Yin rigakafin ciwon sukari na iya zama mai matukar tasiri idan kayi haka da wuri-wuri.

Zaɓi abubuwan da suka dace, canza salon rayuwarku zai taimaka wajen hana ciwon sukari.

Yin rigakafin cutar a cikin yara

Kulawa ta musamman ta cancanci tambayar yadda za a guji kamuwa da cutar siga a cikin yara. Duk da ƙuruciyarsu, suna iya zama cikin haɗari idan an lura da cutar a cikin duk wani dangi na kusa da jini. Wani abin da yakamata a yi la'akari dashi shine abincin da ba daidai ba, wanda aka gabatar dashi tun yana ɗan ƙarami. Wannan na iya haifar da cutar ba kawai ba, har ma ga sauran cututtuka: tsarin narkewa, rashi aidin, alli da sauran abubuwan ganowa.

Kamar yadda muka fada a baya, zai fi dacewa a shayar da yaro har zuwa shekara guda domin karfafa rigakafin shi. Yana da matukar muhimmanci a daidaita abinci mai gina jiki, rage sanya Sweets, abinci mai sauri, kitse, soyayyen. Idan yaro yana cikin haɗari, to wannan yana iya haifar da tsokar cutar 1 na ciwon suga.

An ba da shawarar a taurara ɗan, amma a wannan yanayin yana da mahimmanci kada a overdo shi. Idan yara ba su da hali na wannan, ko kuma ba su amsa da kyau ga irin waɗannan hanyoyin ba, ba daidai ba ne a tilasta musu gabatar da shi. A wannan yanayin, matsakaiciyar motsa jiki, shiga kowane wasa, zai zama madadin.

Ciwon sukari mellitus shawarar DIABETOLOGIST tare da gwaninta Aleksey Grigorievich Korotkevich! ". kara karanta >>>

Iyaye zasu buƙaci saka idanu a hankali game da metabolism na yaro, aikin endocrine da pancreas. Don wannan dalili, ya wajaba don dalilai na hana mutum gudanar da gwaje-gwaje da yawa a shekara: duban dan tayi, jini, fitsari da feces. Wannan zai ba iyaye damar sani game da canje-canje na yanzu a jikin yarinyar kuma, idan ya cancanta, don aiwatar da matakan farfadowa.