Yuav Tiv Thaiv Hom 2 Ntshav Qab Zib Li Cas: 11 Kauj Ruam (nrog Duab)

2024 Tus sau: Jason Gerald | [email protected]. Kawg hloov kho: 2024-01-19 22:12

Hauv 30 xyoo dhau los, cov neeg uas muaj Hom 2 Ntshav Qab Zib tau nce mus rau qhov zoo li tam sim no nws tau pom tias muaj kev kis mob thoob ntiaj teb sab hnub poob. Ntshav qab zib mellitus yog ib txwm muaj me me thiab tsis tshua muaj kab mob los ntawm cov neeg laus, tab sis tam sim no tau dhau los ua mob ntev. Ntshav qab zib mellitus cuam tshuam rau tib neeg ntawm txhua lub hnub nyoog, kev sib tw thiab keeb kwm yav dhau, thiab tam sim no yog qhov ua rau tuag ntxov ntxov hauv ntau lub tebchaws. Txhua tus neeg tuag txhua 10 vib nas this thoob ntiaj teb los ntawm Hom 2 Ntshav Qab Zib. Kab lus no tsom mus rau txoj hauv kev los tiv thaiv Hom 2 Ntshav Qab Zib, los ntawm kev ua tib zoo saib xyuas kev pheej hmoo hloov pauv tus cwj pwm.

Kauj ruam

Kauj Ruam 1. Ntshav qab zib muaj ntau hom

Ntshav qab zib cuam tshuam rau txoj kev ua cov piam thaj hauv qab (piam thaj) hauv lub cev. Glucose yog qhov tseem ceeb ntawm lub zog nyob hauv cov ntshav tom qab zom zaub mov. Cov tshuaj insulin, uas ib txwm tsim los ntawm tus txiav, pab ua kom cov piam thaj tawm ntawm cov ntshav thiab faib nws mus rau daim siab, leeg nqaij, thiab cov rog rog, uas nws hloov mus ua lub zog siv tau rau lub cev. Muaj ob hom mob ntshav qab zib: Hom 1 thiab Hom 2. Kwv yees li 10 feem pua ntawm cov neeg uas muaj ntshav qab zib muaj hom 1, thaum hom 2 muaj ntau dua. Luv luv, keeb kwm ntawm hom ntshav qab zib tau piav qhia raws li hauv qab no:

• Hom 1 mob ntshav qab zib: qhov xwm txheej no cuam tshuam nrog kev rhuav tshem ntau dua 90 feem pua ntawm cov hlwb tsim cov tshuaj insulin ntawm cov txiav, ua rau cov txiav txiav tsis ua insulin lossis ua rau nws tsawg heev. Hom 1 mob ntshav qab zib feem ntau tshwm sim ua ntej hnub nyoog 30 thiab tuaj yeem cuam tshuam nrog ib puag ncig thiab yam tseem ceeb.
• Hom 2 mob ntshav qab zib: Thaum lub txiav txiav txuas ntxiv tsim cov tshuaj insulin lossis qib insulin ntau dua, lub cev tsim cov tshuaj tiv thaiv insulin, ua rau cov insulin tsis txaus rau lub cev tab sis cov ntshav qab zib nyob qis heev. Hom ntshav qab zib hom no tuaj yeem tshwm sim rau menyuam yaus thiab tub ntxhais hluas, feem ntau pib hauv cov neeg hnub nyoog tshaj 30 xyoo thiab ua rau cov neeg laus dua. Tus kab mob no yuav tau txais qub txeeg qub teg thiab kwv yees li 15 feem pua ntawm cov neeg uas muaj hnub nyoog 70 xyoo muaj hom 2 mob ntshav qab zib hom 2 yog asymptomatic tau ntau xyoo lossis ntau caum xyoo ua ntej kuaj pom, thiab thaum tsis kho nws nws tuaj yeem ua rau mob hnyav. Ua tib zoo saib cov cim qhia hauv qab no.
• Gestational diabetes tshwm sim thaum cev xeeb tub. Yog tias tsis kuaj pom thiab/lossis tsis kho, cov kev mob tshwm sim loj tuaj yeem ua rau raug mob rau niam thiab cuam tshuam rau tus menyuam hauv plab. Mob ntshav qab zib thaum cev xeeb tub, uas daws tom qab yug menyuam, tuaj yeem ua rau muaj kev pheej hmoo rau kev tsim cov ntshav qab zib hom 2 yav tom ntej, thiab ntshav qab zib thaum cev xeeb tub tuaj yeem rov tshwm sim tom qab cev xeeb tub. Tom qab 15 txog 20 xyoo, txoj hauv kev txhim kho kab mob plawv kuj tseem nce ntxiv los ntawm 1.5 txog 7.8 npaug!
• Ntshav qab zib vim raug phais, noj tshuaj, noj zaub mov tsis zoo, kis kab mob thiab lwm yam kab mob, nrog rau cov kab mob hauv lub cev uas tuaj yeem ua rau mob ntshav qab zib (xws li cystic fibrosis), tuaj yeem suav txog 1 txog 2 feem pua ntawm cov neeg mob ntshav qab zib. Ntshav qab zib insipidus tsis cuam tshuam nrog cov ntshav qab zib. Nov yog tus kab mob uas tsis tshua muaj neeg pom thiab tsis muaj nyob hauv kab lus no.

Kauj Ruam 2. Ceev faj

Hom 2 mob ntshav qab zib tuaj yeem hloov pauv koj lub neej, yog li paub qhov txaus ntshai yog ib feem tseem ceeb ntawm kev txhawb koj kom zam kev noj zaub mov tsis zoo. Feem ntau cov teeb meem ntshav qab zib tshwm sim sai hauv cov ntshav qab zib, thaum lwm tus txhim kho qeeb. Hom kab mob ntshav qab zib muaj xws li:

• Cov ntshav qis rau ntawm daim tawv nqaij thiab qab haus huv
• Cov rog rog thiab cov ntshav txhaws txhaws cov hlab ntshav (hu ua atherosclerosis)
• Ua rau lub plawv tsis ua hauj lwm thiab mob hlab ntsha tawg
• Cem quav thaum taug kev
• Tsis pom kev tas mus li
• Lub raum (raum) tsis ua haujlwm
• Kev puas hlwb (loog, mob thiab tsis ua haujlwm)
• Ua xua, kis kab mob thiab ua rau tawv nqaij puas
• Angina (mob plawv), thiab lwm yam

Kauj Ruam 3. Them nyiaj tshwj xeeb rau txhua yam uas yuav muaj ntshav qab zib

Muaj ntau qhov xwm txheej tseem ceeb uas ua rau koj pheej hmoo ua rau mob ntshav qab zib, qee qhov koj tsis tuaj yeem tswj hwm (xws li hnub nyoog thiab kev muaj keeb), thiab lwm tus (xws li kev noj zaub mov thiab kev tawm dag zog). Yam kev pheej hmoo rau hom 2 mob ntshav qab zib muaj xws li:

• Kev rog - raws li lub cev qhov hnyav ntsuas, BMI siab dua 29 ua rau muaj kev pheej hmoo ntawm ntshav qab zib los ntawm ib ntawm plaub.
• Ntau tshaj 45 xyoos. Nco ntsoov tias cov poj niam uas tab tom cev xeeb tub tau pab los ntawm qib tshuaj estrogen uas pab tshem tawm cov rog uas ua rau insulin tsis kam, thiab pab insulin nqus cov piam thaj sai dua.
• Muaj niam txiv, kwvtij, pog yawg, niam tais yawm txiv thiab txiv ntxawm, thiab lwm yam, uas muaj lossis muaj ntshav qab zib hom 2.
• Kev kuaj mob nrog kab mob hauv lub plawv lossis cov roj (cholesterol) siab. Kev pheej hmoo plawv muaj xws li ntshav siab, qis HDL roj cholesterol, thiab LDL roj cholesterol siab. Ib txoj kev tshawb fawb qhia tias ib ntawm plaub tus neeg hauv Europe uas raug kev txom nyem los ntawm qhov kev pheej hmoo no tseem yog mob ntshav qab zib.
• Neeg Hispanics, Neeg Asmeskas Dub, Neeg Qhab Asmeskas, Neeg Asians, lossis Pacific Islanders yuav luag ob npaug li yuav yog neeg Asmeskas dawb.
• Txog 40 feem pua ntawm cov poj niam uas muaj ntshav qab zib thaum cev xeeb tub yog qhov pheej hmoo rau kev txhim kho hom 2 mob ntshav qab zib hauv lub neej.
• Qhov hnyav me me ua rau muaj kev pheej hmoo mob ntshav qab zib ntau dua 23 feem pua rau cov menyuam hnyav 2.5 kg thiab 76 feem pua rau menyuam yaus hnub nyoog qis dua 2 kg.
• Kev noj zaub mov muaj suab thaj, roj cholesterol, thiab khoom noj tiav.
• Tsis xwm yeem lossis tsis tawm dag zog - tsawg dua 3 zaug hauv ib lub lis piam.

Kauj Ruam 4. Tiv thaiv kom ntxov

Ntshav qab zib hauv siab tuaj yeem kho ua ntej puas tsuaj tas mus li. Yog tias koj muaj teeb meem cuam tshuam nrog ntshav qab zib, koj yuav tsum tau kuaj ntsuas tas li - piv txwv li tso zis yooj yim thiab kuaj ntshav - thiab tswj kev ua neej nyob. Yog tias kuaj pom tias koj muaj "mob ntshav qab zib" (kab mob metabolic syndrome), koj ua rau muaj kev pheej hmoo ntawm kev kuaj mob ntshav qab zib hom 2 yav tom ntej. Thaum kuaj pom tuaj yeem ua rau txaus ntshai, nws tseem yog koj lub sijhawm los kho kev noj qab haus huv thiab qeeb, thim rov qab lossis zam hom 2 mob ntshav qab zib los ntawm kev hloov pauv kev ua neej.

• Prediabetes yog ib yam mob thaum cov ntshav qabzib ntau dua li ib txwm. Nws yog qhov taw qhia tseem ceeb ntawm kev rhuav tshem cov metabolism, uas ua rau hom 2 mob ntshav qab zib.
• Kev mob ntshav qab zib yog thim rov qab. Yog tias tsis quav ntsej, American Diabetes Association ceeb toom tias kev pheej hmoo ntawm kev tsim cov ntshav qab zib hom 2 nyob rau kaum xyoo yog ze li 100 feem pua.
• CDC pom zoo tias cov neeg hnub nyoog 45 xyoos lossis tshaj saud yuav tsum tau kuaj ntshav qab zib yog tias lawv rog dhau.

Kauj Ruam 5. Hloov koj tus cwj pwm noj

Noj cov zaub mov muaj suab thaj thiab muaj cov roj (cholesterol) ntau yuav ua rau muaj kev pheej hmoo ntawm kev mob ntshav qab zib mellitus thiab kev txhim kho ntawm hom 2 mob ntshav qab zib. uas tuaj yeem ua tiav pib hnub no. Cov lus pom zoo noj zaub mov hauv qab no tsom mus rau qhov ua thiab tsis txhob noj.

• Ua kom cov txiv hmab txiv ntoo thiab zaub txhua hnub nce ntxiv. Ua ntxiv rau xya mus rau cuaj ntu ntawm cov txiv hmab txiv ntoo thiab zaub txhua hnub. Txiv hmab txiv ntoo thiab zaub tuaj yeem tshiab, khov, lossis qhuav, tab sis nws yog qhov zoo tshaj rau noj cov khoom tshiab kom ntau li ntau tau. Txo kev noj cov zaub hauv kaus poom, vim tias lawv muaj cov ntsev ntau.

  

  • Noj zaub ntsuab tsaus (piv txwv li zaub paj zaub, zaub ntsuab, Brussels sprouts).
  • Txiv kab ntxwv zaub (piv txwv li carrots, qos yaj ywm qab zib, squash, squash lub caij ntuj no).
  • Taum thiab legumes (piv txwv li taum dub, taum garbanzo, taum raum, taum pinto, taum pauv, lentils).

• Noj cov carbohydrates zoo. Hla cov ncuav qab zib, Fabkis kib, thiab lwm cov carbohydrates kom huv. Hloov cov carbohydrates nrog cov uas muaj kev noj qab haus huv zoo dua - txiv hmab txiv ntoo, zaub, cereals thiab qhob cij tag nrho. Nrhiav cov khoom lag luam nrog cov ntsiab lus zoo fiber; Fiber tau pom tias txo cov ntshav qab zib thiab ua raws li "tshuaj ntxuav" uas ua rau cov txheej txheem zom zaub mov qeeb thiab nrawm uas cov piam thaj nkag mus rau hauv cov ntshav.

  

  • Noj tag nrho cov nplej, nplej tag nrho, 100 feem pua tag nrho cov pluas tshais pluas tshais, nplej tag nrho nplej, thiab lwm yam.
  • Noj tag nrho cov qhob cij, bagels, qhob cij pita, thiab tortillas.

• Txhob haus dej qab zib. Ua kom koj nqhis dej nrog dej. Yog tias koj txhawj xeeb txog dej zoo, yuav lub taub lim dej. Dej qab zib, dej qab zib, kua txiv hmab txiv ntoo, kua txiv, dej txiv hmab txiv ntoo, kua txiv, dej qab zib, thiab lwm yam, cov no yog txhua qhov pom tsis tau cov suab thaj uas lub cev tsis xav tau. Tso cov dej haus no thiab tso siab rau cov dej haus, cov khoom siv mis nyuj, cov kua tsis muaj qab zib, oats, txiv ntseej, mis, thiab lwm yam dej qab zib tsis muaj suab thaj thiab dej ntxhia ntxhia; ob peb tee ntawm cov kua txiv tshiab los yog kua txiv kab ntxwv txaus los muab cov dej qab. Kas fes thiab tshuaj yej kuj tuaj yeem qaug cawv, tsis muaj qab zib. Tsuas yog lo nrog nws, vim tias koj lub cev yuav xav tau cov dej qab zib kom txog thaum koj tau siv nws.

  

• Muab cov khoom noj txom ncauj qab zib - thiab 'refined carbohydrates' (zoo li cov hmoov nplej dawb) uas tig mus rau qab zib yuav luag tam sim ntawd. Qab zib muaj ntau yam khoom noj txom ncauj, los ntawm ncuav, khoom qab zib, qhob noom xim kasfes, rau txiv hmab txiv ntoo ncuav qab zib thiab qab zib yogurt. Qab zib yog pheej yig, txaus siab rau kev tshaib plab, qab qab zoo tom qab noj su, thiab tuaj yeem noj tau yam tsis nres kom nrawm zog. Koj puas nyiam noj ncuav los yog khoom noj qab zib thaum koj kas fes? Koj cov piam thaj yuav nce sai. Tsis txhob ntim cov suab thaj qab zib thiab tsis txhob noj thaum koj xav tau. Siv txiv hmab txiv ntoo, txiav zaub, txiv ntseej, thiab lwm yam khoom noj qab haus huv. Ob peb txiv ntoo yog qhov hloov pauv tau zoo rau cov chips thiab cov zoo li - thiab cov khoom muaj txiaj ntsig zoo ntawm cov fiber, cov roj yam tseem ceeb thiab cov protein.

  

  Zam txhua yam khoom qab zib, tshwj xeeb yog cov pluas tshais tshais. Xaiv cov nplej uas muaj qab zib tsawg dua thiab ib qho uas yog 100 feem pua tag nrho cov nplej. Los yog hloov nws nrog oatmeal, zaub ntsuab, lossis lwm yam khoom lag luam tag nrho. Koj tuaj yeem ua koj tus kheej muesli (hom oat phaj). Ua koj qhov kev tshawb fawb thiab nyeem cov npe khoom ntawm txhua yam khoom koj yuav mus yuav. Yog tias muaj cov khoom xyaw koj tsis paub nws txhais li cas, saib nws! Nco ntsoov ceev faj koj noj dab tsi

• Noj cov rog rog. Tsis txhob dag cov ntawv "noj qab nyob zoo", xws li cov txiv ntseej roj uas feem ntau ua npaws thaum yuav khoom. Hloov chaw, siv cov txiv maj phaub roj rau ua noj ua haus, uas muaj ntau cov txiaj ntsig kev noj haus thiab yuav khaws nws cov zaub mov muaj txiaj ntsig ib zaug rhaub (nws tsis lwj thaum ua kom sov). Avocado yog cov zaub mov uas muaj cov rog zoo. Tsis txhob ua kom zoo dua qub, hydrogenated, ib nrab cov rog thiab roj zaub (canola, pob kws, thiab lwm yam).
• Khoom qab zib tsuas yog tso cai rau qee lub sijhawm tshwj xeeb. Qhov muaj cov khoom qab zib thiab cov zaub mov muaj roj yog sib npaug rau lub tsiab peb caug. Coob leej ntawm peb tsis tuaj yeem txwv peb tus kheej los ntawm cov zaub mov qab zib thiab muaj rog, thiab siv lawv hauv peb cov khoom noj txhua hnub. Yav dhau los, tib neeg tsuas nyiam ua khoom qab zib rau qee lub sijhawm tshwj xeeb xws li tog thiab kev ua koob tsheej. Qhov lingering tsw txhim kho cov tsos thiab delicacy ntawm cov zaub mov; Tab sis niaj hnub no cov khoom qab zib yuav luag nyob ntawd thaum koj tu siab - "Lawv hais tias kuv nqus ntawm kuv txoj haujlwm! Kuv xav tau chocolate !!". Txawm hais tias koj tsis tuaj yeem hloov pauv koj txoj haujlwm thiab xwm txheej hauv lub neej, koj tuaj yeem tswj hwm koj txoj kev noj qab haus huv los ntawm kev tsis siv zaub mov los ua kev daws teeb meem, thiab tsuas yog noj khoom qab zib rau qee lub sijhawm tshwj xeeb.

Kauj Ruam 6. Yog tias koj hloov koj tus cwj pwm noj zaub mov kom muaj kev noj qab haus huv zoo raws li kev xaiv lub neej, koj tuaj yeem yuag yuag yuag yooj yim dua li txuas ntxiv tsom mus rau "noj zaub mov."

Noj zaub mov zoo thiab ua kom lub cev yuag poob ntawm nws tus kheej. Nco ntsoov tias lub hom phiaj ntawm kev noj qab haus huv yog kom nyob ntev dua, thiab qhov tseeb txawm tias cov neeg rog dhau tuaj yeem txo lawv txoj kev pheej hmoo ntawm ntshav qab zib los ntawm 70 feem pua tsuas yog poob 5 feem pua ntawm lawv lub cev hnyav.

• Ua maj mam. "Kev noj zaub mov zoo" yuav ua tsis tiav vim tias lawv yog lub sijhawm luv thiab muaj lub hom phiaj "qhov kawg". Kev hloov pauv kev ua neej nyob rau kev noj mov yog qhov zoo, thiab maj mam txo cov zaub mov uas ua rau muaj kev pheej hmoo rau kev noj qab haus huv, thaum nce zaub mov noj qab haus huv. Raws li nws maj mam, lub cev hloov pauv nrog cov zaub mov noj qab haus huv thiab koj yuav pib txaus siab noj zaub mov yam tsis ntxiv tsw, ua, qab zib, rog, thiab ntsev.

  

Kauj Ruam 7. Txoj Haujlwm Tiv Thaiv Kab Mob Ntshav Qab Zib (DPP) qhia tias cov uas poob 5 txog 7 feem pua ntawm lawv lub cev hnyav thiab ua haujlwm ib nrab teev ib hnub rau 5 hnub hauv ib lub lis piam txo lawv txoj kev pheej hmoo los tsim nws li 58 feem pua; qhov no sib txawv nrog 31 feem pua txo kev pheej hmoo rau cov uas tso siab rau siv tshuaj nkaus xwb

Txawm koj hnyav npaum li cas, kev tawm dag zog yog ib qho tseem ceeb ntawm kev tswj kom muaj kev noj qab haus huv zoo. Lub cev rog ntau dhau yuav txwv qhov kev tawg thiab siv cov piam thaj uas tseem ceeb rau lub zog. Tsuas yog 30 feeb ntawm kev tawm dag zog ib hnub twg uas ua rau koj lub plawv dhia yog txoj hauv kev tseem ceeb los pab zam kev mob ntshav qab zib thiab tswj kom lub cev hnyav.

• Mus taug kev thaum koj so pluas su. Yog tias koj tuaj yeem taug kev ib nrab teev txhua txhua pluas su rau 5 hnub hauv ib lub lis piam, koj yuav nyob zoo thiab noj qab nyob zoo.

  

• Tsis txhob maj nrawm los ntawm kev tawm dag zog ze rau tom haujlwm tom qab lub sijhawm mus tsev lawm. Tuaj tsev lig me ntsis, tawm dag zog, tom qab ntawd kev ntxhov siab yuav ploj mus vim tias kev mus los tau yooj yim.

  

• Muaj dev lossis taug kev tus dev - dev ua kom yooj yim dua, thiab nws yog koj lub luag haujlwm kom coj tus dev tawm.

  

• Taug kev mus rau tom khw es tsis txhob nqa lub tsheb. Tshwj tsis yog tias koj yuav tsum nqa qee yam, taug kev. Koj tuaj yeem taug kev nrog cov phooj ywg lossis cov neeg hauv tsev neeg thaum sib tham. Sib tham thaum taug kev yuav ua rau kev mus ncig zoo li luv dua.

  

• Hloov nkauj ntawm koj lub iPod lossis MP3 player. Muab rau koj tus kheej kom taug kev lossis khiav thaum mloog koj xaiv cov nkauj.

Kauj Ruam 8. Ua qhov ntsuas dua

Tom qab 6 lub hlis rau ib xyoos ntawm kev hloov pauv koj tus cwj pwm noj zaub mov thiab tawm dag zog, rov qab los kuaj seb puas muaj kev hloov pauv hauv koj cov ntshav qab zib.

• Ib txwm saib xyuas nrog koj tus kws kho mob. Ua raws li koj tus kws kho mob cov lus qhia.

  

• Yog tias koj xav tau kev pab, tham nrog tus kws noj zaub mov sau npe uas tuaj yeem pab txhim kho phiaj xwm noj mov.

  

Kauj Ruam 9. Txiav txim siab mus ntsib kws kho mob hlwb yog tias koj muaj teeb meem kev xav hauv lub siab uas ua rau koj noj ntau dhau lossis noj zaub mov tsis zoo

Kauj Ruam 10. Nug koj tus kws kho mob seb yuav txo koj cov ntshav qab zib thiab cov tshuaj insulin li cas thaum pw tsaug zog (nruab hnub lossis hmo ntuj):

tsis txhob noj dab tsi uas tsis yog cov pluas noj protein ua ntej yuav mus pw, tshwj xeeb yog cov khoom noj uas tsis tseem ceeb 2 lossis 3 teev ua ntej yuav mus pw, haus dej nkaus xwb (tsis yog cawv, caffeine lossis lwm yam kev txhawb nqa), thiab hais rau koj tus kheej: "Cov zaub mov ntawd tseem yuav yog muaj tag kis!"

• Yog tias koj tab tom noj tshuaj insulin lossis lwm yam tshuaj kho ntshav qab zib thiab xav tias koj "yuav tsum muaj khoom noj txom ncauj" ua ntej yuav pw kom tiv thaiv cov ntshav qab zib qis (hypoglycemia) thaum hmo ntuj - koj "tiv thaiv" insulin ntau npaum li cas? Nrog koj tus kws kho mob tham txog yuav kho qhov tshuaj npaum li cas "tsis xav tau noj hmo lig ".

  

• Thaum koj tshaib plab tom qab noj hmo - cov zaub mov "pub dawb" no muaj tsawg, yog tias muaj, carbohydrates thiab calories, yog li "ib qho" yuav tsis ua rau hnyav nce lossis ntshav qab zib ntau ntxiv. Xaiv cov khoom noj "dawb", raws li:

  

  • Celery nplooj
  • Me nyuam carrots
  • Tswb ntsuab cov kua txiv hmab txiv ntoo
  • Ib tug puv tes ntawm cranberries
  • Plaub almonds (los yog cov txiv ntoo zoo sib xws),
  • Txiv hmab txiv ntoo mob siab rau

• Muab lub qab haus huv, daim siab thiab lub plab zom mov sijhawm kom ua tiav txoj haujlwm, so thiab kom rov zoo, los ntawm cov suab thaj uas tsim los ntawm kev zom zaub mov [tsis tu ncua] tom qab tsaug zog; yog li cov piam thaj tsawg yuav nkag rau hauv cov ntshav, thiab kom tsis txhob rog lossis qab zib los ntawm kev ua tiav txhua hmo hauv lub siab (yog li kev zom zaub mov sab hauv kuj tseem huv), thiab lwm yam.

  

Kauj Ruam 11. Pw tsaug zog (ntawm lub plab yuav luag tag

) - Tau txais 6 lossis 7 teev ntau dua ntawm kev pw tsaug zog rau lub sijhawm rov qab zoo li ntawd tag nrho lwm cov txheej txheem tuaj yeem tsaws thiab so. Qhov no yuav txo cov teeb meem ntshav qab zib, xws li cov ntshav qab zib [thiab nce ntshav siab].

• Yog tias koj xav tau kev pab pw tsaug zog, (1) tsaug zog ua rau antihistamine tsis ua rau ntshav siab (HBP), nws kuj tseem pheej yig (piv txwv li hom 'Chlortabs'): uas yog chlorpheniramine maleate- tseem muag raws li 'Chlortrimeton' lossis 'Corcidin- HLB '. (Tsis txhob noj cov tshuaj qab zib antihistamine qab zib.) (2) Siv Valerian ua cov tshuaj ntsuab so kom txaus - nws pab pw tsaug zog thiab paub zoo txog kev txo lub cev mob thiab mob. Yog tias koj sawv ntxov ntxov, haus dej thiab haus koob thib ob, yog plaub teev lossis ntau dua txij li thawj koob tshuaj. (3) Siv cov calcium nrog magnesium thiab vitamin D3 thiab B vitamins, omega3, omega3-6-9 txhua yam ua haujlwm ua ke thiab tsim ntau qhov kev so kom zoo thiab lwm yam txiaj ntsig kev noj qab haus huv! (4) Kev pw tsaug zog "pab me me ntawm cov zaub mov muaj protein"-xws li qaib cov txwv lossis nqaij qaib dawb, thiab noj almonds (nplua nuj nyob hauv fiber ntau!), Walnuts, pecans, paj noob hlis thiab noob taub dag, pistachios, taum raum nrog cov tawv nqaij (tseem muaj hom ntawm cov noob thiab txiv ntoo). txiv ntoo uas muaj cov roj yam tseem ceeb!).

  

Lub tswv yim

• Teem sijhawm mus ntsib kws kho mob txhawm rau tshuaj xyuas koj cov zis thiab ntshav, yog tias koj muaj kev pheej hmoo mob ntshav qab zib. Teeb tsa kev ceeb toom tsis siv neeg ntawm koj lub xov tooj lossis daim ntawv qhia hnub online kom ntseeg tau tias tau teem sijhawm.
• "Ntshav qab zib mellitus" txhais tau tias "qab zib zib ntab ntshav qab zib", hais txog qib siab qab zib hauv tus neeg mob cov zis.
• Kev tshawb fawb hauv tebchaws Netherlands tau qhia tias cov txiv neej uas tau noj ntau cov qos yaj ywm, ntses, zaub thiab taum muaj kev pheej hmoo mob ntshav qab zib tsawg. Txawm hais tias qos yaj ywm feem ntau suav tias tsis zoo, thaum siav thiab noj yam tsis muaj rog ntxiv, lawv noj qab haus huv vim tias lawv muaj cov carbohydrates ntau, yog li lawv tau tawg ua cov suab thaj yooj yim ua ntej lawv tuaj yeem nkag mus rau hauv cov hlab ntshav. Qhov no yog yam uas ua rau cov ntshav qab zib nyob ruaj khov.
• Nws tau sau tseg tias cov menyuam mos mis niam tsis muaj kev pheej hmoo tsim tus mob ntshav qab zib hom 1 ntau dua li cov menyuam mos mis.