Ntshav qab zib yog teeb meem kev zom zaub mov uas cuam tshuam rau koj lub cev lub peev xwm los siv lossis tsim cov tshuaj insulin, uas koj lub cev tuaj yeem siv ntshav qab zib rau lub zog. Thaum koj cov cell dhau los tiv thaiv insulin lossis koj lub cev ua tsis txaus, koj cov ntshav qab zib ntau ntau, ua rau muaj ntau cov tsos mob luv luv thiab ntev. Muaj plaub hom sib txawv ntawm "qab zib" ntshav qab zib: ua ntej ntshav qab zib, hom 1, hom 2, thiab cev xeeb tub, txawm hais tias feem ntau ntawm cov xwm txheej kuaj mob txhua xyoo yog hom 2 mob ntshav qab zib. Hauv txhua ntawm cov hom no, muaj ob qho tsos mob zoo sib xws thiab cov tsos mob uas sib txawv ntawm txhua hom los ntawm lwm tus.
Cov kauj ruam
Ntu 1 ntawm 4: Paub txog Qhov Muaj Feem Raug Raug Rau Hom Mob Ntshav Qab Zib
Kauj Ruam 1. Ntsuam xyuas koj txoj kev pheej hmoo ntawm cev xeeb tub
Gestational diabetes tshwm sim rau cov poj niam cev xeeb tub. Yog tias koj muaj kev pheej hmoo siab dua, koj yuav raug kuaj thaum koj thawj zaug mus ntsib kws kho mob thiab tom qab ntawd nyob rau lub hlis thib ob. Cov poj niam uas muaj kev pheej hmoo tsawg yuav raug kuaj nyob rau lub hlis thib ob, nruab nrab ntawm lub lis piam 24 thiab 28. Cov poj niam uas muaj ntshav qab zib thaum cev xeeb tub muaj qhov pheej hmoo loj hlob ntawm hom 2 mob ntshav qab zib hauv kaum xyoo tom qab yug lawv tus menyuam. Yam uas yuav muaj xws li:
- Cev xeeb tub dhau hnub nyoog 25 xyoos
- Tsev neeg lossis tus kheej keeb kwm kev noj qab haus huv ntshav qab zib lossis ua ntej ntshav qab zib
- Ua rog dhau thaum cev xeeb tub (BMI ntawm 30 lossis ntau dua)
- Cov poj niam uas yog neeg dub, Neeg Mev, Neeg Qhab Asmeskas, Neeg Esxias, lossis Pacific Islander
- Cev xeeb tub thib peb lossis ntau dua
- Kev loj hlob intrauterine ntau dhau thaum cev xeeb tub
Kauj Ruam 2. Saib seb puas muaj feem yuav ua mob ntshav qab zib ua ntej
Pre-diabetes yog teeb meem metabolic uas ntshav qabzib (piam thaj) siab dua li ib txwm muaj (70-99). Tseem, nws qis dua qhov kev pom zoo rau kev kho mob nrog tshuaj kom tswj ntshav qab zib. Yam uas yuav ua rau muaj ntshav qab zib ua ntej muaj xws li:
- Hnub nyoog 45 lossis tshaj saud
- Ua rog dhau
- Tsev neeg keeb kwm ntawm hom 2 mob ntshav qab zib
- Sedentary txoj kev ua neej
- Ntshav siab
- Ib qho kev paub dhau los ntawm cev xeeb tub
- Muaj menyuam tus menyuam uas hnyav 9 phaus lossis ntau dua
Kauj Ruam 3. Txheeb xyuas koj qhov kev pheej hmoo rau hom 2 mob ntshav qab zib
Qhov no qee zaum hu ua "mob ntshav qab zib tag nrho". Hauv qhov xwm txheej no, lub cev lub cev tau dhau los ua qhov tiv thaiv ntawm leptin thiab insulin. Qhov no ua rau koj cov ntshav qab zib ntau ntau thiab ua rau muaj cov tsos mob thiab cov kev mob tshwm sim mus sij hawm ntev ntawm tus kab mob. Cov teeb meem pheej hmoo rau hom 2 mob ntshav qab zib zoo ib yam rau cov ua ntej mob ntshav qab zib, thiab suav nrog:
- Muaj hnub nyoog tshaj 45 xyoos
- Rog dhau
- Lub cev tsis ua haujlwm
- Ntshav siab
- Keeb kwm ntawm cev xeeb tub ntshav qab zib
- Xa tus menyuam dhau 9 phaus
- Tsev neeg keeb kwm ntawm ntshav qab zib
- Kev nyuaj siab ntev
- Koj yog neeg dub, Neeg Mev, Neeg Qhab Asmeskas, Neeg Esxias, lossis Pacific Islander
Kauj Ruam 4. Txheeb xyuas qhov muaj feem yuav mob ntshav qab zib hom 1
Cov kws tshaj lij ntseeg tias qhov xwm txheej no tshwm sim los ntawm kev sib xyaw ntawm kev mob caj ces thiab lwm yam hauv ib puag ncig.
- Cov neeg dawb muaj qhov tshwm sim ntau dua ntawm hom 1 mob ntshav qab zib
- Cov huab cua txias thiab kab mob tuaj yeem ua rau muaj kev txhim kho hom 1 mob ntshav qab zib hauv cov neeg uas raug mob. Nyob hauv thaj chaw txias, xws li Scandinavia, Finland lossis UK, kuj ua rau koj muaj kev pheej hmoo me ntsis.
- Kev nyuab siab thaum yau
- Cov menyuam yaus uas tau pub niam mis thiab noj cov khib nyiab tom qab hnub nyoog muaj kev pheej hmoo qis ntawm kev txhim kho hom 1 mob ntshav qab zib txawm tias muaj kev mob caj ces
- Yog tias koj muaj tus ntxaib zoo ib yam nrog hom 1 mob ntshav qab zib, koj muaj li ntawm 50% txoj hauv kev tseem yuav tsim tus kab mob.
Ntu 2 ntawm 4: Saib rau Cov tsos mob Ntshav Qab Zib
Kauj Ruam 1. Mus kuaj mob ntshav qab zib thaum cev xeeb tub
Cov poj niam uas muaj ntshav qab zib thaum cev xeeb tub feem ntau tsis muaj tsos mob hlo li. Yog li ntawd, koj yuav tsum tau thov ib qho kev sim rau nws yog tias koj muaj qhov xwm txheej txaus ntshai rau cev xeeb tub. Tus kab mob no txaus ntshai tshwj xeeb vim nws cuam tshuam rau koj thiab koj tus menyuam. Vim tias nws tuaj yeem cuam tshuam rau koj tus menyuam mus ntev, kev kuaj mob ntxov thiab kho yog qhov tseem ceeb.
- Qee tus poj niam xav tias nqhis dej heev thiab xav tso zis ntau zaus. Txawm li cas los xij, cov no kuj yog ib qho cim qhia txog ntawm cev xeeb tub.
- Qee tus poj niam tshaj tawm tias lawv tsis xis nyob lossis tsis xis nyob tom qab noj zaub mov uas muaj cov carbohydrates ntau lossis qab zib.
Kauj Ruam 2. Ceev faj txog cov tsos mob ua ntej ntshav qab zib
Zoo li nrog ntshav qab zib thaum cev xeeb tub, feem ntau muaj tsawg tus tsos mob ntawm ua ntej ntshav qab zib. Cov tsos mob ntshav qab zib yog tshwm sim los ntawm cov ntshav qab zib ntau heev, uas cov neeg uas muaj ntshav qab zib ua ntej tsis muaj. Yog tias koj muaj cov kev pheej hmoo rau nws, koj yuav tsum tau ceev faj, kuaj mob tas li, thiab ua tib zoo saib xyuas cov tsos mob me me. Pre-diabetes tuaj yeem hloov mus ua ntshav qab zib yog tias tsis kho.
- Koj tuaj yeem muaj ntshav qab zib ua ntej yog tias koj muaj "acanthosis nigricans" ntawm cov cheeb tsam tshwj xeeb ntawm koj lub cev. Qhov no tsuas yog tuab, ua rau thaj ua rau thaj ntawm cov tawv nqaij uas feem ntau tshwm rau ntawm lub xub pwg, caj dab, lub luj tshib, hauv caug thiab pob qij txha.
- Koj yuav ntsib kev tsis xis nyob tom qab noj pluas mov muaj carbohydrates lossis suab thaj.
- Koj tus kws kho mob yuav kuaj ntshav ua ntej yog tias koj tau nce qib roj cholesterol, ntshav siab, lossis lwm yam tshuaj tsis txaus, xws li cov kab mob metabolic syndrome, lossis yog koj rog dhau.
Kauj Ruam 3. Txheeb xyuas koj cov tsos mob rau hom 2 mob ntshav qab zib
Txawm hais tias koj muaj qhov phom sij rau tus mob lossis tsis yog, koj tseem tuaj yeem tsim hom 2 mob ntshav qab zib. Paub txog koj qhov kev noj qab haus huv thiab saib xyuas cov cim no uas koj cov ntshav qab zib yuav nce:
- Piav qhia qhov hnyav poob
- Qhov muag tsis pom lossis lwm yam kev hloov pauv hauv koj lub zeem muag
- Ua kom nqhis dej ntau ntxiv los ntawm cov ntshav qab zib
- Yuav tsum tau tso zis ntau ntxiv
- Qaug zog thiab tsaug zog, txawm tias pw txaus
- Tingling lossis loog hauv ko taw lossis txhais tes
- Muaj kab mob ntau zaus los yog rov tshwm sim hauv lub zais zis, tawv nqaij lossis qhov ncauj
- Shakiness lossis tshaib plab thaum sawv ntxov lossis yav tav su
- Kev txiav thiab scrapes tshwm tuaj kho sai dua
- Qhuav, khaus tawv nqaij los yog pob zeb txawv txawv los yog hlwv
- Hnov tshaib plab ntau dua li ib txwm.
Kauj Ruam 4. Ntshai hom 1 mob ntshav qab zib nrog cov tsos mob tshwm sim
Txawm hais tias cov neeg mob feem ntau txhim kho hom mob ntshav qab zib no thaum tseem hluas lossis hluas, nws tuaj yeem txhim kho tau zoo mus rau cov neeg laus. Cov tsos mob ntawm hom 1 mob ntshav qab zib tuaj yeem tshwm sim tam sim lossis maj mam tshwm sim ntev, thiab tuaj yeem suav nrog:
- Kev nqhis dej ntau dhau
- Ua kom tso zis ntau ntxiv
- Kev kis kab mob hauv qhov chaw ntawm poj niam
- Chim siab
- Qhov muag tsis pom kev
- Piav qhia qhov hnyav poob
- Kev pw tsaug zog tsis zoo hauv cov menyuam
- Kev tshaib kev nqhis heev
- Qaug zog thiab qaug zog
Kauj Ruam 5. Nrhiav kev kho mob tam sim thaum tsim nyog
Tib neeg feem ntau tsis quav ntsej cov tsos mob ntawm ntshav qab zib, tso cai rau tus mob mus rau qib txaus ntshai. Cov tsos mob ntawm hom 2 mob ntshav qab zib tshwm sim qeeb zuj zus. Tab sis nrog hom 1 mob ntshav qab zib, koj lub cev tuaj yeem tso tseg tsis ua insulin. Koj yuav pom cov tsos mob hnyav dua uas tuaj yeem ua rau muaj kev phom sij rau lub neej tshwj tsis yog kho sai. Cov no suav nrog:
- Ua pa tob tob
- Lub ntsej muag yaug, tawv nqaij qhuav thiab lub qhov ncauj
- Fruity ua tsis taus pa
- Xeev siab thiab ntuav
- Mob plab
- Tsis meej pem lossis tsis meej pem
Ntu 3 ntawm 4: Kuaj Ntshav Qab Zib
Kauj Ruam 1. Mus ntsib kws kho mob tam sim yog tias koj pom cov tsos mob
Koj tus kws kho mob yuav tsum tau ua ntau qhov kev ntsuam xyuas txhawm rau txiav txim siab tias koj muaj ntshav qab zib. Yog tias koj ua, qhov tseeb, muaj ntshav qab zib lossis ua ntej ntshav qab zib, koj yuav tsum tau taug qab nrog kev kho tas li los ntawm kev ua raws koj tus kws kho mob cov lus qhia.
Kauj Ruam 2. Mus kuaj ntshav qab zib
Kev ntsuas ntshav qab zib ua raws nraim li nws zoo li nws ua: nws ntsuas cov piam thaj (piam thaj) hauv koj cov ntshav. Qhov no yuav raug siv los txiav txim seb koj puas muaj ntshav qab zib lossis muaj kev pheej hmoo tsim nws. Qhov kev xeem no yuav ua tiav raws li ib ntawm peb qhov xwm txheej:
- Kev kuaj ntshav qabzib yoo mov tau ua tiav tom qab koj tsis tau noj dab tsi li yim teev. Yog tias nws yog xwm txheej ceev, koj tus kws kho mob yuav ua qhov ntsuas ntshav qab zib tsis hais seb koj puas tau noj tsis ntev los no.
- Kev xeem ob teev tom qab ua tiav ob teev tom qab noj zaub mov tshwj xeeb ntawm cov carbohydrates kom ntsuas koj lub cev lub peev xwm los tswj cov piam thaj. Qhov kev xeem no feem ntau ua tiav hauv tsev kho mob yog li lawv tuaj yeem ntsuas tus naj npawb ntawm cov carbohydrates noj ua ntej kuaj.
- Kev kuaj ntshav qab zib hauv qhov ncauj xav kom koj haus cov kua qab zib ntau. Lawv yuav ntsuas koj cov ntshav thiab cov zis txhua 30-60 feeb los ntsuas seb lub cev puas tuaj yeem tiv taus qhov hnyav ntxiv. Qhov kev ntsuas no tsis ua tiav yog tias tus kws kho mob xav tias hom 1 mob ntshav qab zib.
Kauj Ruam 3. Xa mus rau qhov kev xeem A1C
Qhov ntsuas ntshav no tseem hu ua ntsuas glycated hemoglobin. Nws ntsuas cov piam thaj uas txuas rau lub cev hemoglobin molecules. Qhov ntsuas no muab tus kws kho mob qhia qhov zoo ntawm koj qhov kev ntsuas ntshav qab zib nruab nrab dhau 30 txog 60 hnub dhau los.
Kauj Ruam 4. Kom kuaj ketone yog tias tsim nyog
Ketone pom hauv cov ntshav thaum cov tshuaj insulin tsis txaus ua rau lub cev zom cov rog rau lub zog. Nws tawm los ntawm cov zis, feem ntau hauv cov neeg mob ntshav qab zib hom 1. Koj tus kws kho mob yuav pom zoo kom kuaj ntshav lossis tso zis rau ketone:
- Yog tias koj cov ntshav qab zib siab dua 240 mg/dL.
- Thaum muaj mob xws li mob ntsws, mob hlab ntsha tawg lossis plawv nres.
- Yog tias koj hnov xeev siab thiab ntuav.
- Thaum cev xeeb tub.
Kauj Ruam 5. Thov kom kuaj tas li
Yog tias koj muaj ntshav qab zib lossis muaj kev pheej hmoo tsim nws, nws yog ib qho tseem ceeb los saib xyuas koj kev noj qab haus huv thiab ntshav qab zib ntau ntau tas li. Ntshav qab zib hauv siab yuav ua rau puas rau microvascular (cov hlab ntshav me me) hauv koj lub cev. Qhov kev puas tsuaj no tuaj yeem ua teeb meem thoob plaws lub cev. Txhawm rau saib xyuas koj kev noj qab haus huv tag nrho, tau txais:
- Kev kuaj qhov muag txhua xyoo
- Kev tshuaj xyuas rau ntshav qab zib neuropathy hauv taw
- Kev ntsuas ntshav siab tas li (tsawg kawg ib xyoos ib xyoos)
- Kev kuaj lub raum txhua xyoo
- Kev tu hniav txhua 6 lub hlis
- Kev ntsuas cov roj (cholesterol) tsis tu ncua
- Kev mus ntsib nrog koj tus kws kho mob xub thawj lossis tus kws endocrinologist
Ntu 4 ntawm 4: Kho Mob Ntshav Qab Zib
Kauj Ruam 1. Xaiv txoj kev ua neej nrog ntshav qab zib ua ntej thiab ntshav qab zib hom 2
Cov xwm txheej no feem ntau txhim kho vim yog kev xaiv peb xaiv, tsis yog peb cov noob caj noob ces. Los ntawm kev hloov cov kev xaiv no, koj tuaj yeem txo koj cov ntshav qab zib lossis tiv thaiv kev txhim kho ntawm tus mob.
Kauj Ruam 2. Noj tsawg carbohydrates
Thaum koj lub cev metabolizes carbohydrates lawv tig mus rau qab zib, thiab lub cev xav tau insulin ntau dua los siv nws. Txiav cov nplej, nplej zom, khoom qab zib, khoom qab zib, dej qab zib thiab lwm yam khoom noj uas muaj cov carbohydrates yooj yim, vim koj lub cev ua cov no sai dhau thiab lawv tuaj yeem ua rau nce ntshav qab zib. Tham nrog koj tus kws kho mob lossis tus kws noj zaub mov sau npe txog kev koom nrog cov carbohydrates yooj yim nrog cov fiber ntau thiab qhov qis-GI (glycemic index) ntsuas rau hauv koj cov zaub mov. Tsawg-GI, cov carbohydrates yooj yim suav nrog:
- Taum thiab legumes
- Cov zaub tsis muaj hmoov nplej (feem ntau cov zaub, tshwj tsis yog zaub mov xws li parsnips, plantains, qos yaj ywm, taub dag, taub dag, taum pauv, pob kws)
- Feem ntau cov txiv hmab txiv ntoo (tshwj tsis yog qee yam txiv ntoo xws li txiv hmab txiv ntoo qhuav, txiv tsawb, thiab txiv hmab)
- Cov nplej tag nrho, xws li hlau txiav oats, bran, nplej tag nrho nplej, barley, Bulgur, mov xim av, quinoa
- Tsis txhob txwv koj cov fiber. Hloov chaw, rho nws tawm ntawm tag nrho cov carbohydrates (ib qhov loj me me) ntawm Daim Ntawv Qhia Khoom Noj. Fiber tsis zom thiab ua tau tiag tiv thaiv cov ntshav qab zib spikes, ua rau tswj tau zoo ntawm cov ntshav qab zib.
Kauj Ruam 3. Noj zaub mov ntau dua uas muaj cov protein zoo thiab cov rog (cov roj saturated, omega-3 thiab omega-9 polyunsaturated, thiab monounsaturated fat)
Txawm hais tias ib zaug xav tias yog lub hauv paus ntawm kab mob hauv lub plawv, cov rog muaj txiaj ntsig pom hauv avocados, roj txiv maj phaub, nqaij nyuj noj thiab nqaij qaib pub dawb tam sim no paub tias yog cov roj zoo. Lawv tuaj yeem pab ua kom cov ntshav qab zib nyob ruaj khov thiab txo koj cov zaub mov noj. Ib txwm zam cov rog trans, vim tias cov no yog cov rog tsis zoo.
Cov omega-3 fatty acids uas pom hauv ntses dej txias xws li tuna thiab salmon tuaj yeem txo koj txoj kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Noj ib mus rau ob pluag ntses hauv ib lub lis piam
Kauj Ruam 4. Ua kom lub cev hnyav
Cov tshuaj insulin tsis kam nce nrog lub duav nce. Thaum koj tuaj yeem tswj hwm qhov hnyav zoo dua koj tuaj yeem tswj koj cov piam thaj hauv ntshav tau yooj yim dua. Kev noj zaub mov zoo thiab kev tawm dag zog ib leeg yuav pab ua kom koj qhov hnyav nyob hauv qhov ntau. Ua kom tsawg kawg 30 feeb ntawm kev tawm dag zog ib hnub los pab koj lub cev siv cov piam thaj hauv ntshav yam tsis muaj insulin. Qhov no tseem pab koj tswj lub cev hnyav thiab ua kom koj pw tsaug zog zoo.
Kauj Ruam 5. Tsis txhob haus luam yeeb
Yog tias koj tam sim no haus luam yeeb, txiav luam yeeb. Cov neeg haus luam yeeb yog 30 - 40% feem ntau yuav tsim hom ntshav qab zib hom 2 ntau dua li cov neeg uas tsis haus luam yeeb, thiab koj txoj kev pheej hmoo ntawm hom 2 mob ntshav qab zib ua rau koj haus luam yeeb ntau dua. Kev haus luam yeeb kuj tsim teeb meem loj rau cov neeg uas twb muaj ntshav qab zib lawm.
Kauj Ruam 6. Tsis txhob cia siab rau tshuaj ib leeg
Yog tias koj muaj hom 1, hom 2, lossis ntshav qab zib thaum cev xeeb tub, koj tus kws kho mob yuav hais qhia tshuaj ntxiv rau kev hloov pauv kev ua neej. Txawm li cas los xij, koj tsis tuaj yeem tso siab rau tshuaj ib leeg los tswj tus kab mob. Nws yuav tsum raug siv los txhawb qhov kev hloov pauv loj tshwm sim los ntawm koj txoj kev ua neej hloov pauv.
Kauj Ruam 7. Noj tshuaj hypoglycemic qhov ncauj yog tias koj muaj hom 2 lossis ntshav qab zib thaum cev xeeb tub
Cov tshuaj no tau noj nyob rau hauv daim ntawv tshuaj, thiab txo cov ntshav qab zib txhua hnub. Piv txwv suav nrog Metformin (biguanides), sulfonylureas, Meglitinides, Alpha-glucosidase inhibitors thiab tshuaj sib xyaw ua ke.
Kauj Ruam 8. Tswj cov tshuaj insulin yog tias koj muaj ntshav qab zib hom 1
Qhov no tsuas yog kev kho mob zoo rau hom 1, txawm hais tias nws tseem tuaj yeem siv rau hom 2 thiab ntshav qab zib thaum cev xeeb tub. Muaj plaub hom sib txawv ntawm cov tshuaj insulin rau kev kho mob no. Koj tus kws kho mob yuav txiav txim siab qhov twg yuav zoo tshaj plaws hauv kev tswj koj cov ntshav qab zib. Koj tuaj yeem siv ib qho nkaus xwb, lossis siv hom sib xyaw ua ke ntawm lub sijhawm sib txawv ntawm hnub ntawd. Koj tus kws kho mob kuj tseem yuav pom zoo kom siv lub twj tso kua dej insulin kom tswj koj cov insulin 24 teev nyob rau ib hnub.
- Cov tshuaj insulin ua sai sai ua ntej noj mov, thiab feem ntau ua ke nrog cov tshuaj insulin ntev.
- Cov tshuaj insulin luv luv tau noj txog 30 feeb ua ntej noj mov, thiab feem ntau ua ke nrog cov tshuaj insulin ntev dua.
- Cov tshuaj insulin nruab nrab feem ntau yog siv ob zaug ib hnub, thiab txo cov piam thaj thaum cov insulin luv luv lossis nrawm ua haujlwm tsis ua haujlwm.
- Cov tshuaj insulin ntev tuaj yeem siv los npog lub sijhawm thaum cov tshuaj insulin sai thiab luv ua haujlwm tsis ua haujlwm.
Kauj Ruam 9. Nug txog kev kho mob tshiab rau ntshav qab zib
Muaj qee cov tshuaj tshiab uas tuaj yeem pab txo cov ntshav qab zib hauv cov neeg uas muaj ntshav qab zib hom 2. Ib hom tshuaj, hu ua SGLT inhibitor, pab koj lub raum kom tshem cov piam thaj ntxiv los ntawm cov ntshav thiab xa nws tawm hauv koj cov zis. Piv txwv ntawm SGLT inhibitors suav nrog Canagliflozin (Invokana) thiab Dapagliflozin (Farxiga).
Nug koj tus kws kho mob yog tias cov tshuaj no haum rau koj
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Paub txog koj qhov kev pheej hmoo, thiab nrhiav kev kho mob yog tias koj tab tom muaj cov tsos mob ntshav qab zib.
- Saib xyuas tshwj xeeb thaum koj nyob hauv tshav kub lossis txias. Ob qho ntawm cov xwm txheej no tuaj yeem ua rau koj cov ntshav qab zib ntau ntxiv thiab cuam tshuam rau koj cov tshuaj thiab cov khoom siv ntsuas.
