Ntshav qab zib yog ib yam mob uas ua rau koj cov piam thaj hauv ntshav, lossis ntshav qab zib, qib ua kom siab dhau. Glucose nkag mus rau hauv koj lub cell nrog kev pab ntawm cov tshuaj hormone hu ua insulin. Muaj 2 hom mob ntshav qab zib: hom 1, uas txhais tau tias koj lub cev tsis tsim cov tshuaj insulin; thiab hom 2, uas txhais tau tias koj lub cev tsis ua lossis siv insulin zoo. Ib qho ntxiv, qee tus poj niam txhim kho ntshav qab zib thaum cev xeeb tub. Ntshav qab zib tuaj yeem ua teeb meem kev noj qab haus huv loj xws li mob plawv lossis mob hlab ntsha tawg yog tias koj tsis kho nws. Tab sis los ntawm kev kuaj pom cov tsos mob ntawm ntshav qab zib, koj tuaj yeem kuaj mob thiab tswj tus kab mob.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Txheeb Xyuas Cov Cim Qhia Txog Ntshav Qab Zib
Kauj Ruam 1. Paub txog koj txoj kev pheej hmoo mob ntshav qab zib
Txawm hais tias kws kho mob tsis paub tseeb tias vim li cas qee tus neeg thiaj muaj ntshav qab zib, muaj ntau yam sib txawv uas tuaj yeem ua rau lossis ua rau mob ntshav qab zib. Kev paub txog koj qhov kev pheej hmoo muaj ntshav qab zib tuaj yeem pab koj paub cov cim thiab tuaj yeem ua kom koj tau txais kev kuaj mob thiab kho sijhawm raws sijhawm. Cov xwm txheej hauv qab no tuaj yeem ua rau koj muaj kev pheej hmoo ntawm hom 1, hom 2, lossis cev xeeb tub ntshav qab zib:
- Tsev neeg keeb kwm
- Ib puag ncig yam, xws li kis tau tus kab mob.
- Lub xub ntiag ntawm cov kab mob autoantibodies hauv lub cev, feem ntau yog tom qab kis tus kab mob thaum tus neeg tseem hluas.
- Kev noj zaub mov zoo, xws li kev noj cov vitamin D tsawg lossis raug rau nyuj mis lossis cov nplej ua ntej hnub nyoog 4 hlis.
- Geography. Cov teb chaws xws li Finland thiab Sweden muaj cov qib ntshav qab zib hom 1 ntau dua.
- Qhov hnyav. Qhov ntau cov rog koj muaj, qhov ntau tiv taus insulin lawv dhau los.
- Sedentary txoj kev ua neej lossis tsis ua haujlwm. Kev tawm dag zog pab tswj qhov hnyav thiab tsim cov tshuaj insulin.
- Haiv neeg. Qee pab pawg, xws li Neeg Mev thiab Neeg Asmeskas Dub, muaj feem ntau ua rau muaj ntshav qab zib.
- Hnub nyoog. Koj txoj kev pheej hmoo nce ntxiv thaum koj loj tuaj.
- Polycystic zes qe menyuam syndrome.
- Ntshav siab.
- Cov roj (cholesterol) tsis txaus thiab qib triglyceride.
- Metabolic syndrome.
- Mob ntshav qab zib thaum cev xeeb tub thiab yug me nyuam ntau dua 9 phaus (4.1 kg) kuj tseem tuaj yeem ua rau koj muaj feem yuav mob ntshav qab zib hom 2.
Kauj Ruam 2. Paub txog yam uas tsis ua rau mob ntshav qab zib
Ntshav qab zib yog ib yam mob ntsig txog ntshav qab zib, yog li qee tus neeg yuav xav tias nws cuam tshuam nrog noj qab zib. Kev noj qab zib tsis ua rau mob ntshav qab zib, tab sis yog tias koj rog dhau ces koj tuaj yeem txhim kho kev tiv thaiv kab mob qab zib. Yog li, koj yuav tsum txo qis ntawm cov suab thaj uas koj tau haus.
Kauj Ruam 3. Saib kom pom cov tsos mob
Ntau cov tsos mob ntawm tus mob ntshav qab zib yuav tsis zoo li qub thiab tsis tas yuav hais tshwj xeeb rau tus kab mob, yog li nws yog qhov tseem ceeb los saib xyuas koj lub cev kev ua haujlwm txhawm rau txheeb xyuas cov cim muaj peev xwm. Txheeb xyuas cov tsos mob ntawm ntshav qab zib tuaj yeem pab koj kom tau txais kev kuaj mob thiab kho sai. Cov tsos mob ntawm ntshav qab zib tuaj yeem suav nrog:
- Ua kom nqhis dej ntau ntxiv
- Ua kom muaj kev tshaib kev nqhis, tshwj xeeb yog tom qab noj mov
- Qhov ncauj qhuav
- Nquag tso zis (qee zaum ntau zaus thaum tsaus ntuj)
- Piav qhia qhov hnyav poob
- Tsis muaj zog lossis hnov nkees
- Qhov muag tsis pom kev
- Ua npaws lossis ua npaws ntawm tes thiab taw
- Txiav thiab mob uas kho maj mam
- Khaus thiab tawv nqaij qhuav, feem ntau nyob hauv thaj chaw paum lossis hauv puab tais
- Kab mob sib kis ntau zaus
- Nquag kis kab mob ntawm daim tawv nqaij thiab cov pos hniav
Kauj Ruam 4. Khaws taug qab cov tsos mob uas tuaj yeem tshwm sim
Yog tias koj pom ib qho ntawm cov tsos mob ntshav qab zib thiab txhawj xeeb tias lawv cuam tshuam nrog tus kab mob, ua tib zoo saib xyuas koj lub cev. Nco tseg cov tsos mob uas koj muaj thiab nquag tshwm sim li cas hauv phau ntawv sau lossis ntawm ib daim ntawv. Cov ntawv no tuaj yeem pab tau yog tias koj yuav tsum mus ntsib kws kho mob.
- Saib xyuas txhua lub cev ua haujlwm uas tuaj yeem cuam tshuam nrog ntshav qab zib, suav nrog koj xav li cas tom qab koj noj, yog tias koj nqhis dej ntau dua, yog tias koj tso zis ntau zaus, thiab sai npaum li cas koj thiaj li zoo los ntawm kev txiav lossis mob.
- Sau cov tsos mob tshwj xeeb, tshwm sim ntau zaus, thiab dab tsi ua rau lawv zoo dua lossis tsis zoo.
- Nco tseg ntawm ib qho kev xav uas koj tau ntsib uas tsis tas cuam tshuam nrog ntshav qab zib.
Kauj Ruam 5. Nug koj lwm qhov tseem ceeb yog tias lawv tau pom cov tsos mob
Qee qhov xwm txheej, koj tus khub, tus txij nkawm, lossis lwm tus neeg hlub yuav tau pom cov tsos mob ntawm ntshav qab zib uas koj tau saib tsis taus. Tham nrog lawv txog cov tsos mob uas koj tau pom thiab pom tias lawv tau ua qhov kev soj ntsuam zoo ib yam lossis lwm yam uas yuav qhia tau tias muaj ntshav qab zib.
Qhia rau koj tus hlub ib tus yam ntxwv sib txawv ntawm cov ntshav qab zib yog li lawv tuaj yeem qhia koj yog tias lawv tau pom ib qho kev hloov pauv hauv koj lossis koj lub cev kev ua haujlwm
Txoj Kev 2 ntawm 2: Tau Txais Kev Txheeb Xyuas thiab Kho
Kauj Ruam 1. Mus ntsib koj tus kws kho mob yog tias koj pom cov tsos mob ntawm ntshav qab zib
Yog tias koj pom ib qho ntawm cov cim lossis tsos mob ntawm ntshav qab zib, teem sijhawm mus ntsib koj tus kws kho mob kom sai li sai tau. Kev mus kuaj mob raws sijhawm thiab kev kho mob los ntawm koj tus kws kho mob tuaj yeem pab koj zam qhov teeb meem loj thiab ua rau tuag taus.
- Qhia koj tus kws kho mob txog cov tsos mob uas koj tau ntsib thiab ntev npaum li cas. Txiav txim siab siv cov ntawv koj tau ua los siv thaum koj xeem ntawv.
- Xyuas kom koj tus kws kho mob paub txog txhua yam kev pheej hmoo uas koj muaj, suav nrog tsev neeg keeb kwm ntshav qab zib.
- Nug koj tus kws kho mob cov lus nug uas koj yuav muaj txog ntshav qab zib lossis nws txoj kev kho mob. Xav txog sau cov lus nug ua ntej koj teem caij kom koj tsis txhob hnov qab nug thaum lub sijhawm teem tseg.
Kauj Ruam 2. Tau txais kev kuaj mob tseeb
Yog tias koj tus kws kho mob xav tias koj muaj ntshav qab zib, lawv yuav xaj kuaj ntxiv. Muaj ntau hom kev ntsuas txhawm rau txheeb xyuas hom ntshav qab zib hom 1 thiab 2 nrog rau ntshav qab zib thaum cev xeeb tub. Cov kev ntsuas hauv qab no yog siv los kuaj mob ntshav qab zib:
- Kev ntsuas ntshav A1c, uas tseem hu ua kev ntsuas glycated hemoglobin. Qhov kev ntsuas no qhia koj cov ntshav qab zib nruab nrab rau yav dhau los 2 txog 3 lub hlis los ntawm kev qhia tias muaj piam thaj ntau npaum li cas txuas rau koj cov hemoglobin. Qib 6.5 yog suav tias yog ntshav qab zib.
- Kev kuaj ntshav qab zib tsis xwm yeem, uas tshuaj xyuas koj cov ntshav qab zib ntawm lub sijhawm tsis tau qhia meej. Qib ntawm 200 milligrams ib deciliter qhia tias mob ntshav qab zib.
- Kev yoo ntshav kuaj ntshav qab zib, uas tau ua tom qab yoo mov hmo ntuj. Yog tias koj cov ntshav qab zib yog 126 milligrams ib deciliter, nws suav tias yog ntshav qab zib.
- Kev kuaj ntshav qab zib hauv qhov ncauj, uas yuav tsum tau yoo mov hmo ntuj thiab tom qab ntawd haus cov kua qab zib thaum sawv ntxov tom ntej. Tom qab qhov no, koj cov piam thaj hauv ntshav yuav raug kuaj nyob rau 2 teev tom ntej. Kev nyeem ntau dua 200 milligrams ib deciliter suav tias yog ntshav qab zib.
- Kev ntsuas ntshav qabzib thawj zaug thiab kuaj ntshav qab zib ntsuas cov ntshav ntawm cov poj niam cev xeeb tub uas tau yoo mov thiab tom qab ntawd haus cov kua qab zib. Qhov no feem ntau tshwm sim ntawm 24-28 lub lis piam ntawm cev xeeb tub. Yog tias koj cov ntshav qab zib nyeem tau siab rau 2 ntawm 3 nyeem, koj yuav raug kuaj mob ntshav qab zib thaum cev xeeb tub.
Kauj Ruam 3. Kawm txog kev mob ntshav qab zib
Hauv qee kis, koj tus kws kho mob yuav pom tias koj qhov kev kuaj ntshav tau nce qib cov piam thaj hauv lub cev uas tsis tsim nyog rau kev kuaj mob ntshav qab zib. Qhov no tuaj yeem qhia txog kev mob ntshav qab zib, uas txhais tau tias koj tuaj yeem txhim kho ntshav qab zib. Txawm li cas los xij, kab mob ntshav qab zib tseem yog qhov muaj peev xwm thim rov qab. Cov txiaj ntsig ntawm kev ntsuas rau cov ntshav qab zib yog:
- 5.7-6.4% ntawm A1c xeem
- 100-125 milligram ib deciliter rau kev kuaj ntshav qab zib sai
- 140-199 milligram ib deciliter rau qhov kuaj ntshav qabzib hauv qhov ncauj
Kauj Ruam 4. Tau txais kev kho mob ntshav qab zib
Nyob ntawm qhov mob hnyav ntawm koj tus mob ntshav qab zib, koj tus kws kho mob yuav yuav cov tshuaj sib txawv los tswj tus mob. Los ntawm kev txhaj tshuaj insulin mus rau kev noj qab haus huv, ua raws koj tus kws kho mob txoj phiaj xwm kho mob tseem ceeb rau kev tswj ntshav qab zib thiab txo koj txoj kev pheej hmoo ntawm teeb meem. Kev kho mob kho mob ntshav qab zib uas koj yuav tau txais yog:
- Kev tshuaj xyuas koj cov piam thaj hauv tsev tas li thiab los ntawm koj tus kws kho mob
- Kev kho tshuaj insulin, suav nrog kev txhaj tshuaj txhua hnub lossis insulin twj
- Kev siv tshuaj qhov ncauj, xws li metformin txhawm rau txhawb koj cov txiav kom tsim cov tshuaj insulin ntau dua (yog tias koj muaj ntshav qab zib hom 2)
- Kev tawm dag zog lub cev, uas yuav suav nrog 150 feeb ntawm kev ua kom muaj zog ib lub lim tiam
- Kev noj zaub mov zoo, uas yuav txhais tau tias txwv cov calories rau 1, 800–2, 000 ib hnub thiab suav nrog ntau cov txiv hmab txiv ntoo, zaub, thiab nqaij ntshiv thiab ntses
- Tswj cov ntshav siab thiab cov cholesterol
- Kev phais, xws li kev hloov pauv hauv lub txiav rau cov mob hnyav
- Bariatric phais, uas yog qhov kev xaiv zoo rau cov uas muaj BMI siab thiab mob comorbid xws li ntshav siab, pw tsaug zog apnea, nce cov roj cholesterol, rog rog, thiab lwm yam. Qhov hnyav poob uas ua raws kev phais bariatric tuaj yeem ua rau hom 2 mob ntshav qab zib mus rau kev zam txim.
- Kev hloov pauv ntawm islet cell yog kev sim tshuaj rau hom 1 mob ntshav qab zib uas cov hlwb noj qab haus huv los ntawm tus pub dawb txiav txiav raug xa mus rau tus neeg mob
Kauj Ruam 5. Tswj ntshav qab zib los ntawm kev hloov pauv kev ua neej
Ntxiv nrog rau ib qho kev kho mob kho mob ntshav qab zib, koj tus kws kho mob yuav hais qhia pab tswj tus kab mob los ntawm kev hloov pauv koj txoj kev ua neej. Kev hloov pauv kev ua neej nyob kuj tuaj yeem pab kho tus mob ntshav qab zib thiab tuaj yeem tiv thaiv nws los ntawm kev hloov mus rau hom 2 mob ntshav qab zib. Qee qhov kev ua neej hloov pauv koj tus kws kho mob tuaj yeem hais qhia kom pab tswj ntshav qab zib thiab cov ntshav qab zib yog:
- Noj zaub mov kom zoo thiab noj qab nyob zoo
- Tau txais yam tsawg 150 feeb ntawm kev tawm dag zog ib lub lim tiam
- Poob ceeb Poob Tsuas yog 7% ntawm koj lub cev qhov hnyav tuaj yeem txo koj txoj kev pheej hmoo ntawm ntshav qab zib.
- Saib xyuas koj txhais taw los ntawm kev tshuaj xyuas lawv rau kev raug mob txhua hnub, ua kom lawv huv, qhuav, thiab muag muag, thiab hnav cov khau ua pa thiab thom khwm.
- Saib xyuas koj lub qhov ncauj noj qab haus huv
- Txwv lossis zam luam yeeb thiab cawv
- Txo kev ntxhov siab
