8 Lub Neej Ntawm Cov Lus Qhia los pab kom rov qab ua kom ntshav qab zib kom zoo

Zoo Siab

• 1. Noj zaub mov "huv"
• 2. Kev tawm dag zog tsis tu ncua
• 3. Poob phaus tshaj
• 4. Txiav kev haus luam yeeb
• 5. Noj cov carbs tsawg
• 6. Kho pw tsaug zog apnea
• 7. Haus dej ntau
• 8. Ua haujlwm nrog tus neeg paub txog zaub mov noj zaub mov
• Cov tshuaj puas tuaj yeem pab yog tias koj muaj ntshav qab zib?
• Thaum twg mus ntsib koj tus kws kho mob
• Hauv qab kab

Mob Ntshav Qab Zib yog qhov uas koj cov piam thaj hauv ntshav siab dua li ib txwm tab sis tsis siab txaus los kuaj pom tias muaj ntshav qab zib hom 2.

Qhov tseeb ua kom mob ntshav qab zib tsis tau paub, tab sis nws cuam tshuam nrog kev tiv thaiv insulin. Qhov no yog lub sijhawm koj lub hlwb nres teb cov tshuaj hormone insulin.

Qhov txiav ua tsim cov tshuaj insulin, uas tso cai rau cov piam thaj (piam thaj) rau hauv koj lub hlwb. Thaum koj lub cev tsis siv cov insulin zoo, cov piam thaj tuaj yeem nce rau hauv koj cov hlab ntshav.

Mob ntshav qab zib tsis yog ib txwm ua rau mob tshwm sim, txawm hais tias qee tus neeg lub ntsej muag tawv nqaij ncig lub qhov tsos, caj dab thiab luj tshib.

Kuaj ntshav yooj yim tuaj yeem kuaj pom mob ntshav qab zib. Qhov no suav nrog qhov kev soj ntsuam cov ntshav nplaum cov kua nplaum (FPG) ceev. Cov txiaj ntsig ntawm 100 thiab 125 tuaj yeem qhia txog kev mob ntshav qab zib.

Koj tus kws kho mob kuj tseem tuaj yeem siv tshuaj ntsuam xyuas A1C, uas soj ntsuam koj cov ntshav qab zib hauv 3 lub hlis. Qhov ntsuas cov txiaj ntsig ntawm 5.7 thiab 6.4 feem pua ​​tseem tuaj yeem qhia tau txog ntshav qab zib.

Kev tshawb nrhiav ntshav qab zib ua ntej, tsis txhais tau tias koj yuav pib mob ntshav qab zib hom 2. Qee tus neeg tau rov qab ua tiav cov ntshav qab zib txaus los ntawm kev hloov kho lawv kev noj haus thiab kev ua neej.

1. Noj zaub mov "huv"

Ib qho kev pheej hmoo rau kev mob ntshav qab zib yog kev noj zaub mov ntau nyob rau cov zaub mov tiav, uas tau ntxiv cov rog, calories, thiab qab zib tsis muaj zaub mov muaj txiaj ntsig. Kev noj zaub mov hauv cov nqaij liab ntau kuj ua rau koj muaj feem ntau thiab.

Noj zaub mov kom huv si, uas muaj cov kev xaiv kom noj qab haus huv, tuaj yeem pab cov qib ntshav qab zib kom rov zoo li qub. Qhov no tuaj yeem rov qab mob ntshav qab zib thiab pab tiv thaiv hom ntshav qab zib 2.

Muab cov khoom noj uas tsis muaj rog thiab roj tsawg hauv koj cov khoom noj. Cov no suav nrog:

• txiv hmab txiv ntoo nrog cov carbs
• zaub
• nqaij ntshiv
• cov tseem nplej
• cov rog uas zoo rau lub cev, zoo li avocado thiab ntses

2. Kev tawm dag zog tsis tu ncua

Tsis muaj kev qoj ib ce yog lwm qhov kev pheej hmoo rau ntshav qab zib.

Kev tawm dag zog tsis yog tsuas yog zoo rau lub zog thiab lub hlwb noj qab haus huv, nws tseem tuaj yeem txo koj cov ntshav qab zib los ntawm kev nce insulin rhiab heev. Qhov no ua rau cov kab mob hauv koj lub cev siv cov insulin ntau dua.

Raws li American Diabetes Association (ADA), kev tawm dag zog tuaj yeem txo cov ntshav qab zib kom txog 24 teev tom qab ua haujlwm.

Yog tias koj tab tom pib ua cov kev tawm dag zog tshiab, pib qeeb. Koom kev tawm dag zog lub cev tawm mus ntev li 15 lossis 20 feeb, thiab tom qab ntawd maj mam nce qhov kev sib zog thiab qhov ntev ntawm kev ua haujlwm tom qab ob peb hnub.

Qhov tseeb, koj yuav xav muaj 30 mus rau 60 feeb ntawm kev tawm dag zog tsawg kawg 5 hnub hauv ib lub lis piam. Cov kev tawm dag zog muaj xws li:

• taug kev
• caij tsheb kauj vab
• dhia ua si
• ua luam dej
• aerobics
• ncaws pob ncaws pob

3. Poob phaus tshaj

Ib qho txiaj ntsig ntawm cov kev tawm dag zog ib ce yog tias nws pab koj kom poob phaus.

Qhov tseeb, poob li 5 mus rau 10 feem pua ​​ntawm lub cev rog tuaj yeem txhim kho koj cov ntshav qab zib cov ntshav thiab pab rov qab muaj ntshav qab zib. Rau qee tus neeg, qhov no yog kwv yees li 10 txog 20 phaus.

Cov tshuaj Insulin kuj nce ntxiv thaum koj lub duav loj dua, ib yam nkaus. Qhov no yog 35 ntiv lossis siab dua rau cov poj niam thiab 40 ntiv lossis ntau dua rau cov txiv neej.

Kev noj zaub mov zoo thiab kev tawm dag zog kom tawm hws ua ntu zus yog ob qho tseem ceeb ua kom yuag. Koj tuaj yeem ua lwm yam ntxiv, ib yam nkaus. Qhov no suav nrog kev koom ua si dhia ua si, ua haujlwm nrog tus kws qhia ntawv, lossis tus phooj ywg lav, xws li phooj ywg lossis tsev neeg.

Ib qho ntxiv, nws yuav pab kom noj tsib lossis rau pluas noj me dua ib hnub, dua li peb pluag mov loj.

4. Txiav kev haus luam yeeb

Coob leej paub tias haus luam yeeb ua rau muaj feem yuav mob plawv thiab mob ntsws. Tab sis kev haus luam yeeb kuj yog ib qho kev pheej hmoo rau insulin tsis kam, mob ntshav qab zib, thiab ntshav qab zib hom 2.

Koj tuaj yeem tau txais kev pab kom txiav luam yeeb. Siv cov tshuaj yuav tom khw xws li thaj ua rau nicotine lossis cov pos hniav muaj nicotine. Lossis, nug koj tus kws kho mob txog kev txiav luam yeeb lossis kev siv tshuaj kho mob kom pab tiv thaiv kev mob nkeeg nicotine.

5. Noj cov carbs tsawg

Txawm hais tias koj tau cog lus rau kev noj zaub mov zoo, nws yog ib qho tseem ceeb uas yuav tau xaiv koj cov khoom noj ua kom rog thiab sai. Koj yuav tsum tau noj qee cov carbs kom pab rov qab mob ntshav qab zib.

Rau qhov feem ntau, koj xav noj cov khoom noj uas muaj carbohydrates, uas yog cov khoom siv tsis pub carbs. Cov no suav nrog:

• zaub
• cov tseem nplej
• taum

Cov carbs no yog qhov muaj fiber ntau thiab ua kom koj ntev. Lawv kuj siv sijhawm ntev kom tawg, yog li lawv nqus rau hauv koj lub cev ntawm qhov qeeb qeeb. Qhov no yuav pab tiv thaiv cov ntshav muaj piam thaj kom muaj ntshav.

Zam los yog txwv tsis pub muaj cov carbohydrates yooj yim, uas nqus tau sai thiab ua rau muaj kev cuam tshuam ntawm cov ntshav qab zib sai sai. Carbohydrates yooj yim muaj xws li:

• khaub noom
• kua mis nyeem qaub
• zib ntab
• kua txiv
• tej yam txiv hmab txiv ntoo

Refined carbohydrates kuj ua haujlwm nrawm thiab yuav tsum txwv lossis zam. Cov no suav nrog:

• txhuv dawb
• khob cij dawb
• khob noom cookie pizza
• cereals noj tshais
• pastries
• nplej zom

6. Kho pw tsaug zog apnea

Nco ntsoov, ib yam nkaus thiab, kev pw tsaug zog apnea tau cuam tshuam nrog insulin tsis kam.

Nrog rau cov xwm txheej no, ua pa tawm nres dua ib zaug thoob ib hmos vim tias xau cov leeg caj pas.

Cov cim qhia txog kev tsaug zog tsaug zog suav nrog:

• nrov nchav
• khiav ceev lossis cua thaum pw
• daig caj dab thaum pw tsaug zog
• waking nrog mob taub hau
• nruab hnub pw tsaug zog

Cov kev kho feem ntau yog siv cov cuab yeej siv ntawm qhov ncauj thaum pw tsaug zog kom lub caj pas qhib.

Koj tseem tuaj yeem siv lub tshuab txuas ntxiv rau hauv cov pa taws kom zoo (CPAP). Qhov no ua rau lub hauv pa loj hla mus thoob ib hmos.

7. Haus dej ntau

Kev haus dej yog lwm txoj hauv kev zoo los pab thim rov qab ntshav qab zib thiab tiv thaiv kom txhob mob ntshav qab zib hom 2.

Dej pab tswj ntshav hauv cov ntshav qabzib, thiab nws kuj yog ib qho muaj qhov pauv hloov rau dej qab zib thiab kua txiv. Cov dej haus cawv feem ntau muaj suab thaj ntau.

8. Ua haujlwm nrog tus neeg paub txog zaub mov noj zaub mov

Paub tias yuav noj dab tsi nrog rau cov ntshav qab zib yuav ua tau muaj qhov tsis yooj yim. Txawm hais tias koj tus kws kho mob tawm tswv yim txog kev noj zaub mov, nws yog ib qho zoo kom sab laj nrog tus kws qhia txog khoom noj khoom haus (kws qhia khoom noj khoom haus)

RDN tuaj yeem muab cov lus qhia txog kev noj zaub mov zoo thiab cov lus qhia txog yam zaub mov noj thiab yam twg uas yuav tsum tau zam.

Lawv tuaj yeem pab koj tsim phiaj xwm kev noj haus tshwj xeeb rau koj tus mob thiab muaj lwm cov tswv yim ua kom tswj kev noj zaub mov zoo. Lub hom phiaj yog tswj koj cov piam thaj hauv ntshav.

Cov tshuaj puas tuaj yeem pab yog tias koj muaj ntshav qab zib?

Txawm hais tias qee tus neeg muaj mob ntshav qab zib hloov pauv nrog kev ua neej pauv, qhov no tsis txaus rau txhua tus neeg.

Yog tias koj cov piam thaj hauv ntshav tsis zoo thiab koj yog qhov muaj feem yuav ua mob ntshav qab zib, koj tus kws kho mob yuav muab tshuaj rau noj.

Cov tshuaj los pab txo cov ntshav qab zib thiab rov qab muaj ntshav qab zib muaj xws li metformin (Glucophage, Fortamet) lossis ib yam tshuaj zoo ib yam li ntawd.

Metformin tau pom tias yuav txo cov ntshav qab zib kom tsawg. Nws kuj tseem tuaj yeem txo koj lub siab, uas tuaj yeem pab koj kom poob phaus, thiab.

Thaum twg mus ntsib koj tus kws kho mob

Mob ntshav qab zib muaj peev xwm nce mus rau hom 2 ntshav qab zib. Yog li nws yog ib qho tseem ceeb uas yuav tau soj ntsuam koj cov tsos mob thiab tham nrog koj tus kws kho mob yog tias koj muaj tus mob ntshav qab zib thaum ntxov.

Cov phiajcim no txawv ntawm ib tug neeg mus rau lwm tus tabsis tej zaum yuav suav nrog:

• nce tso zis
• kev tshaib plab txawv txawv
• qhov muag plooj
• nkees
• nce nqhis dej

Hauv qab kab

Kev kuaj mob ntshav qab zib tsis txhais tau tias koj yuav pib mob ntshav qab zib hom 2. Tab sis koj yuav tsum tau nqis tes sai los hloov qhov mob.

Kom koj cov piam thaj hauv ntshav mus rau qhov ntau yog qhov tseem ceeb. Koj yuav tsis yog tsuas yog zam kev mob ntshav qab zib hom 2, tabsis tseem yuav cuam tshuam rau cov mob no xws li mob plawv, mob hlab ntsha tawg, hlab ntsha puas tsuaj, thiab lwm tus.