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Koyaya, ingantaccen salon rayuwa ba kawai yanayin salon salon bane, har ma da ainihin dama don rage haɗarin haɓaka cututtuka daban-daban, musamman, prediabetes. Shakka? Bari mu gaya muku yanzu!
Menene Prediabetes?
Abin takaici, wannan ra'ayi ba a san shi sosai ga masu sauraro ba, duk da cewa kusan kashi 20% na al'ummar Rasha masu shekaru 20 zuwa 79 suna fama da ciwon sukari. Prediabetes shine farkon nau'in ciwon sukari na 2, wanda kuma yana kara haɗarin cututtukan zuciya. Idan babu matakan rigakafi na tsawon shekaru bakwai, masu fama da ciwon sukari suna iya haɓaka nau'in ciwon sukari na 2 kuma suna haɓaka haɗarin rikice-rikice kamar bugun jini, bugun zuciya, raguwar hangen nesa da lalacewar koda.
Kamar nau'in ciwon sukari na 2 na ciwon sukari, prediabetes cuta ce ta metabolism na carbohydrate, ya dogara ne akan raguwar hankalin kyallen jikin daban-daban zuwa glucose. Koyaya, a wannan matakin, haɓakar matakin glucose na plasma bai kai matakin halayen nau'in ciwon sukari na 2 ba kuma ana ɗaukarsa mai yiwuwa.
Rashin hankali na prediabetes ya ta'allaka ne a cikin gaskiyar cewa ba shi da alamun alamun asibiti, wato, ba ya bayyana kansa ta kowace hanya a rayuwar yau da kullun. A mafi yawan lokuta, ana gano ciwon sukari kusan ta hanyar haɗari: yayin binciken likita na yau da kullun ko gwaji don kowane dalili na likita. Wannan yanayin ne yake da mahimmanci don canzawa don rage yawan abin da ya faru a gaba ɗaya.
Kuma ta yaya salon rayuwa mai lafiya zai taimaka?
Kyakkyawan salon rayuwa, ingantaccen abinci mai gina jiki da motsa jiki mai ma'ana sune manyan hanyoyin sarrafa prediabetes, hana shi kuma, don haka, hana haɓakar ciwon sukari na 2 a nan gaba. Wannan wata cuta ce ta musamman wacce irinta ce wacce ke taimakawa hana nau'in ciwon sukari na 2, kawai kuna buƙatar gano wanzuwarta cikin lokaci, kuma a cikin ciwon sukari, rigakafin yana da sauƙi fiye da magani.
Masana kimiyya sun gudanar da bincike daban-daban wadanda suka nuna a fili yadda yiwuwar kamuwa da ciwon sukari (kuma, bisa ga haka, nau'in ciwon sukari na 2) ya ragu yayin canza salon rayuwa zuwa lafiya. Anan ga sigogin da ya cancanci kulawa ta musamman.
Ayyukan jiki: Ana ba da shawarar gabatar da akalla minti 150 na motsa jiki a kowane mako a cikin rayuwar ku (kada ku yi gaggawar tsoratar da ku - wannan kawai minti 20 ne kawai a rana).
Nauyin Jiki: yana da mahimmanci don bin diddigin BMI (ƙididdige ta amfani da dabarar nauyin jiki a kg / tsayi a cikin m2), dole ne ya zama ƙasa da 25.
Abincin abinci: yana da kyau a ba da fifiko ga daidaitaccen abinci, rage yawan kitse, barin carbohydrates mai sauri, kayan zaki na masana'antu da sauran abinci mai yawan sukari.
Me kuma za ku iya yi?
Ɗaya daga cikin muhimman abubuwan da za ku iya yi don hana ciwon sukari shine ba da gudummawar glucose na plasma na azumi akai-akai. Wannan shine mafi sauƙi kuma mafi sauƙin bincike (ana iya yin shi, gami da inshorar likita na tilas), wanda zai taimaka gano cutar sankarau a cikin lokaci kuma (idan an tabbatar) sarrafa yanayin sa.
Yana da mahimmanci musamman don bincika matakan glucose a kai a kai ga waɗanda suka faɗi ɗaya daga cikin nau'ikan masu zuwa:
shekaru fiye da shekaru 45;
kasancewar dangi kai tsaye waɗanda aka gano suna da nau'in ciwon sukari na 2;
kiba (BMI sama da 25);
al'ada ƙananan matakin aikin jiki;
ƙwayoyin polycystic;
ciwon sukari na ciki ("ciwon sukari na ciki") ko tarihin haihuwar jariri mai nauyin fiye da 4 kg.
Idan ka karanta wannan jeri kuma ka gane cewa wasu abubuwan nasa sun shafi kai ma, babban abin ba shine ka firgita ba. Wani nau'in "kyakkyawa" ga ciwon sukari shine (ba kamar nau'in ciwon sukari na 2 ba) gaba ɗaya yana juyawa.
Kawai ba da gudummawar jini akai-akai don glucose na plasma mai azumi kuma ku tuna cewa farkon ganewar asali, canje-canjen salon rayuwa, ingantaccen abinci mai gina jiki da motsa jiki mai ma'ana na iya rage haɗarin prediabetes da nau'in ciwon sukari na 2!