Chii Chinonzi Metabolic Syndrome? Zviratidzo, Zvinokonzera, & Kurapa

Metabolic syndrome inyaya dzehutano dzinoitika pamwe chete, zvichiwedzera njodzi yako yekurwara kwemoyo, stroke, uye chirwere cheshuga chemhando ye-2. Funga nezvazvo se nzira yemuviri wako yekuratidza kuti zvikamu zvakakosha zvakati wandei hazvishande zvakanaka sezvazvinofanira.

Iyi nyaya inokanganisa vanhu vakuru vanenge 1 pakati pe3 muUnited States. Kunyange zvazvo izvi zvinganzwa zvichitya, nhau dzakanaka ndeyekuti metabolic syndrome inogona kutongwa zvakanyanya uye kazhinji inodzorerwa ne nzira yakarurama yekushandura mararamiro uye kurapwa kwemishonga.

Chii Chinonzi Metabolic Syndrome?

Metabolic syndrome inoitika kana uine zviratidzo zvishoma zvehutano zvishoma pane zvitanhatu panguva imwe chete. Izvi zvinosanganisira kumanikidzwa kwepamusoro kweropa, shuga yakakwira yeropa, mafuta akawandisa mudumbu, uye mazinga asina kujairika echolesterol.

Chiremba wako achazviongorora izvi pamwe chete panzvimbo pekuzviona sezvinetso zvakasiyana. Kana izvi zviratidzo zvikaitika pamwe chete, zvinoita njodzi huru yehutano kupfuura chero chirwere chimwe chete chaizofanira kuita pacharo.

Syndrome iyi haina zviratidzo zvakajeka muvanhu vazhinji, ndosaka kuongororwa kwenguva dzose nechikurapa chako kuchikosha kwazvo. Vanhu vazhinji vanoona kuti vane metabolic syndrome panguva yekuongororwa kweropa kana bvunzo dzemuviri.

Ndeapi Zviratidzo zveMetabolic Syndrome?

Vanhu vazhinji vane metabolic syndrome havaoni zviratidzo zvinoshamisa mumakore ekutanga. Muviri wako kazhinji unojaira kuchinja uku zvishoma nezvishoma, zvichiita kuti zvive zvakaoma kuziva pasina bvunzo dzemishonga.

Nekudaro, vamwe vanhu vangacherechedza zviratidzo zvidiki zvekunge chimwe chinhu chakasiyana:

• Nyota yakawedzera uye kuenda kunzvimbo kazhinji, kunyanya kana mazinga eshuga yeropa akakwira
• Kuneta kana kunzwa kuneta kakawanda kupfuura kazhinji
• Kunetseka kuderedza uremu, kunyanya kutenderera pakati
• Macheka akasviba eganda, kazhinji kutenderera mutsipa, mapapiro, kana nzvimbo dzegroin
• Kunzwa nzara kupfuura kazhinji kana kuva nekuchiva kwezvinhu zvinonaka

Izvi zviratidzo zvinogona kunge zviri nyore kukanganwa kana kuzvipa mhosva kune kushushikana, kukwegura, kana mararamiro akabatikana. Ndosaka kuongororwa kwenguva dzose kwehutano kuchiva chishandiso chako chakanakisisa chekuwana chirwere pakutanga uye kudzivirira.

Chii Chinokonzera Metabolic Syndrome?

Metabolic syndrome inoitika kana muviri wako ukaita kuti urege kugamuchira insulin, homoni inobatsira kudzora shuga yeropa. Kuita kuti urege kugamuchira insulin uku kunotanga kuita chimwe chinhu chinokanganisa zvikamu zvakawanda zvemuviri.

Zvinhu zvakati wandei zvinoshanda pamwe chete kuti zviite iyi nyaya, uye kuzvinzwisisa kunogona kukubatsira kuona kuti nei nzira yakakwana inoshanda zvakanaka pakurapa:

• Kuita kuti urege kugamuchira insulin, apo masero ako haapindure zvakanaka kune zviratidzo zve insulin
• Kutemwa kwenguva refu mumuviri wako, kazhinji kunokonzerwa neuremu hwakawanda kana kudya kwakaipa
• Zvinhu zvemagariro zvinoita kuti vamwe vanhu vave panjodzi yakawanda yematambudziko emetabolic
• Kuchinja kwehomoni, kunyanya izvo zvine chekuita nekushushikana kana kukwegura
• Mararamiro asina kunaka ekurara anokanganisa maitiro emuviri wako emetabolic

Maitiro acho kazhinji anoitika zvishoma nezvishoma kwemakore. Muviri wako pakutanga unozvidzivirira kubva kuchinja uku, asi pakupedzisira, zvikamu zvinokanganiswa uye syndrome inooneka kuburikidza ne bvunzo dzemabhora uye kuyera kwemuviri.

Rini Unokwanisa Kuona Chiremba weMetabolic Syndrome?

Unofanira kuita musangano nechikurapa chako kana uine hanya nezvehutano hwako hwemetabolic kana kana wakacherechedza chero zviratidzo zvingangokonzera. Kuita chimwe chinhu pakutanga kunoita kuti zvinhu zvibude zvakanaka.

Funga kuona chiremba wako nekukurumidza kana iwe uchiona:

• Kuwedzera uremu pasina chikonzero, kunyanya kutenderera chiuno chako
• Kuneta kwenguva refu kunoshanduka nekuzorora
• Nyota yakawedzera uye kuenda kunzvimbo
• Nhoroondo yemhuri yechirwere cheshuga, chirwere chemwoyo, kana stroke
• Kuverenga kwepamusoro kweropa panguva yekutarisa kumba

Chiremba wako anogona kuita bvunzo dzeropa nyore uye kutora zviyero zvichakupa mufananidzo wakajeka wehutano hwako hwemetabolic. Izvi bvunzo zviri nyore uye zvinogona kupa ruzivo rwakakosha pakugadzira chirongwa chekudzivirira kana kurapa.

Ndeapi Njodzi dzeMetabolic Syndrome?

Kunzwisisa njodzi dzako kunokubatsira kuita sarudzo dzakachenjera pamusoro pehutano hwako uye kunokupa nzvimbo dzakajeka dzekutarisa pakudzivirira. Zvimwe zvinhu zvaunogona kuchinja, nepo zvimwe zviri chikamu chehupenyu hwako hwemunhu.

Njodzi dzaunogona kuchinja dzinosanganisira:

• Uremu hwakawanda, kunyanya mafuta akachengetwa kutenderera chiuno chako nedumbu
• Mararamiro asina basa nemabasa emuviri ashoma
• Kudya kwakawanda kwezvokudya zvakagadzirwa, shuga yakasvibiswa, nemafuta asina hutano
• Kushushikana kwenguva refu kunotungamira kumazinga akakwira e cortisol
• Kurara kwakaipa kana kuwana maawa mashoma kupfuura 7 usiku humwe chete nguva dzose
• Kusvuta, kunokanganisa kuyerera kweropa uye kuita kuti urege kugamuchira insulin

Njodzi dzisingakwanisi kudzorwa dzinosanganisira:

• Zera rinopfuura 40, apo kuchinja kwemetabolic kunova kwakajairika
• Nhoroondo yemhuri yechirwere cheshuga chemhando ye-2, chirwere chemwoyo, kana metabolic syndrome
• Rudzi, nehuwandu hwakawanda muHispanic, Native American, uye vanhu vekuAsia
• Nhoroondo yechirwere cheshuga che gestational panguva yekuzvitakura
• Polycystic ovary syndrome (PCOS) muvakadzi

Kuva nenjodzi hazvirevi kuti iwe uchava ne metabolic syndrome. Pane kudaro, funga nezvazvo se ruzivo runobatsira runogona kutungamira sarudzo dzako dzehutano uye rondedzero yekuongororwa nechikurapa chako.

Ndeapi Matambudziko Anogona Kuitika eMetabolic Syndrome?

Metabolic syndrome inowedzera njodzi yako yekuwana zvirwere zvakakomba zvehutano nekufamba kwenguva. Kunzwisisa aya matambudziko anogona kukubatsira kukurudzira kuchinja kwakanaka uchizvidzivirira kubva kunetseka zvisina basa nezve ramangwana.

Matambudziko akajairika anosanganisira:

• Chirwere cheshuga chemhando ye-2, chinoitika kana kudzora shuga yeropa kuchikanganisika zvakanyanya
• Chirwere chemwoyo, kusanganisira chirwere che coronary artery uye kurwara kwemoyo
• Stroke, kunyanya izvo zvinokonzerwa ne clots yeropa kana arteries dzakamanikana
• Fatty liver disease, apo mafuta anoungana muma cell eropa
• Chirwere cheitsvo, sezvo kumanikidzwa kwepamusoro kweropa uye chirwere cheshuga zvinokanganisa basa reitsvo

Matambudziko asingawanzoitika asi anogona kuitika anosanganisira:

• Sleep apnea, inogona kuipa matambudziko emetabolic
• Marudzi akati wandei ekanser, kunyanya colorectal uye kenza yemazamu
• Kudzikira kwehungwaru kana kuwedzera njodzi yekurwara kwe dementia
• Matambudziko ekubereka muvarume nevakadzi

Nhau inofadza ndeyekuti kutonga metabolic syndrome zvakanaka kunogona kuderedza njodzi yako ye aya matambudziko. Vanhu vazhinji vanobudirira kudzivirira kana kunonoka aya mamiriro ezvinhu nekushandura mararamiro uye kurapwa kwakakodzera kwemishonga.

Metabolic Syndrome Inogona Kudzivirirwa Sei?

Kudzivirira metabolic syndrome kunotarisa pakuchengetedza mararamiro ehutano anotsigira maitiro emuviri wako emetabolic. Nzira dzakadai dzinoita kuti urege kuva nechirwere ichi dzinotambirawo kurapa kana chakavepo kare.

Nzira dzakakosha dzekudzivirira dzinosanganisira:

• Kuchengetedza uremu hwakanaka nekudya kwakaringana uye basa remuviri nguva dzose
• Kuita ma miniti anenge 150 ekuita zvemuviri zvine simba pavhiki
• Kutevera kudya kwakapfuma muzvokudya zvakakwana, miriwo, mapuroteni asina mafuta, nemafuta ane hutano
• Kutonga kushushikana kuburikidza nenzira dzekuzorora, zvinofadza, kana kurapa
• Kuwana maawa 7-9 ekurara kwakanaka usiku humwe chete
• Kudzivisa kusvuta uye kuderedza kushandisa doro
• Kuita kuongororwa kwenguva dzose kuti utarise kumanikidzwa kweropa, cholesterol, uye shuga yeropa

Kuchinja duku, kwenguva dzose kazhinji kunoshanda zvakanaka kupfuura kuchinja kukuru. Tarisa panzvimbo imwe kana mbiri panguva imwe chete, uye gadzira tsika dzakakodzera dzinoenderana nezuva rako.

Metabolic Syndrome Inoziviswa Sei?

Kuziva metabolic syndrome kunosanganisira kuyera zviratidzo zvehutano zvakakosha uye kuona kana iwe uchizadzisa zvinodiwa. Chiremba wako kazhinji anoshandisa mirairo yakagadzwa nemasangano makuru emishonga kuti aite kuziva.

Maitiro ekuziva anosanganisira aya kuyera:

• Kukura kwechiuno (kupfuura masentimita 40 kune varume, kupfuura masentimita 35 kune vakadzi)
• Kumanikidzwa kweropa (130/85 mmHg kana kupfuura)
• Fasting blood sugar (100 mg/dL kana kupfuura)
• HDL cholesterol (pazasi pe 40 mg/dL kune varume, pazasi pe 50 mg/dL kune vakadzi)
• Triglycerides (150 mg/dL kana kupfuura)

Uchaziva kuti une metabolic syndrome kana uine zviratidzo zvitatu kana kupfuura zveizvi zvitanhatu. Maitiro ekubvunza ari nyore uye kazhinji anoda kubviswa kweropa nyore mushure mekusadya kwemaawa 8-12.

Chiremba wako anogona kurayirawo bvunzo dzakawanda kuti awane mufananidzo wakakwana wehutano hwako hwemetabolic. Izvi zvinogona kusanganisira bvunzo yekugamuchira glucose, bvunzo dzebasa reitsvo, kana zviratidzo zvekuzvimba kuti zvibatsire kutungamira sarudzo dzekurapa.

Kurapa kweMetabolic Syndrome Kudii?

Kurapa kwe metabolic syndrome kunotarisa pakugadzirisa kuita kuti urege kugamuchira insulin uye kutonga chimwe nechimwe chezvinhu zve syndrome. Timu yako yehutano ichaita newe kuti ugadzire chirongwa chakakwana chinoenderana nezvinodiwa zvako uye mamiriro ezvinhu.

Kuchinja mararamiro kunoumba hwaro hwekurapa:

• Kuderedza uremu kunyangwe 5-10% yeuremu hwemuviri kunogona kuita shanduko huru
• Basa remuviri nguva dzose, kusanganisira kurovedza muviri kwemoyo nesimba
• Kuchinja kudya kwakanyanya muzvokudya zvakakwana uye kuderedza zvokudya zvakagadzirwa
• Nzira dzekutonga kushushikana senge kufungisisa, yoga, kana kurapa
• Kushandura kurara kuti uve nechokwadi chekurara kwakanaka

Mishonga inogona kukurudzirwa kugadzirisa zvinhu zvakakosha:

• Mishonga yekumanikidzwa kweropa kana kuchinja mararamiro kuchisashanda
• Mishonga inoderedza cholesterol, kunyanya statins, yekutonga mafuta
• Metformin kana mishonga yakawanda yechirwere cheshuga yekudzora shuga yeropa
• Mishonga yekuderedza uremu mune dzimwe nguva

Chirongwa chako chekurapa chichagadzirirwa zvichienderana nenjodzi dzako, zvimwe zvirwere zvehutano, uye kupindura kune zviito zvekutanga. Kuongororwa kwenguva dzose kunobatsira kutevera kufambira mberi uye kugadzirisa kurapa sezvinodiwa.

Maitiro ekutora Kurapa Kumba panguva yeMetabolic Syndrome?

Kutonga metabolic syndrome kumba kunosanganisira kugadzira tsika dzezuva nezuva dzinotisimbisa hutano hwako hwemetabolic. Kiyi ndeyekuita kuchinja kunonzwa kuri nyore uye kunogona kuva chikamu chezuva rako.

Nzira dzekudya dzezuva nezuva dzinosanganisira:

• Kudya zvokudya nguva dzose kuchengetedza mazinga eshuga yeropa akatsiga
• Kusarudza carbohydrates yakaoma pane shuga yakasvibiswa neupfu hwemuchero
• Kusanganisira mapuroteni nechikafu chimwe nechimwe kubatsira nekuguta uye kudzora shuga yeropa
• Kuwedzera mafuta ane hutano senge mafuta emuorivhi, nati, neavocados pakudya kwako
• Kuchengetedza mvura pane zvinwiwa zvine shuga

Basa remuviri kumba rinogona kunge riri nyore uye rinoshanda:

• Kuenda kunofamba mushure mezvokudya kubatsira nekudzora shuga yeropa
• Kushandisa matanho panzvimbo pe elevators kana zvichibvira
• Kuita kurovedza muviri kwemuviri senge squats, push-ups, kana planks
• Kuedza mavhidhiyo ekurovedza muviri online kana fitness apps
• Kurima, kuchenesa, kana mamwe mabasa ekumba ane simba

Kutarisa kufambira mberi kwako kunokubatsira kuramba uine simba uye kunopa ruzivo rwakakosha kune timu yako yehutano. Funga kutevera uremu hwako, kumanikidzwa kweropa (kana uine monitor kumba), uye kunzwa kwako simba zuva nezuva.

Unofanira Kugadzirira Sei Musangano Wako neChidiki?

Kugadzirira musangano wako kunobatsira kuve nechokwadi chekuti unowana zvakanyanya kubva panguva yako nechikurapa chako. Kuuya wakagadzirira nemibvunzo neruzivo kunoita kuti shanyo ive yakabudirira kwauri vaviri.

Usati wasangana,unganidza ruzivo urwu:

• Rondedzero yemishonga yose, zvinowedzerwa, uye mavhitamini aunotora
• Nhoroondo yemhuri yechirwere cheshuga, chirwere chemwoyo, nezvimwe zvirwere zvemetabolic
• Zviratidzo zvitsva kana kuchinja mukunzwa kwako
• Mibvunzo nezvekuziva kwako, sarudzo dzekurapa, kana kuchinja mararamiro
• Ruzivo nezvekudya kwako, tsika dzekurovedza muviri, uye mararamiro ekurara

Funga kuchengeta dhayari yekudya nemabasa kwevhiki usati wasangana. Izvi zvinopa chiremba wako ruzivo rwakajeka nezve tsika dzako dzazvino uye zvinobatsira kuziva nzvimbo dzekuvandudza.

Usanetseka kuuya nemhuri kana shamwari yekutsigira, kunyanya kana uchinetseka nezvekuziva kana sarudzo dzekurapa. Kuva nemunhu mumwe anoteerera kunogona kukubatsira kurangarira ruzivo rwakakosha rwakataurwa panguva yemusangano.

Chii Chinonyanya Kukosha Nezve Metabolic Syndrome?

Metabolic syndrome inyaya inogona kutongwa inopindura zvakanaka kuchinja mararamiro uye kurapwa kwakakodzera kwemishonga. Kunyange zvazvo kuziva kwacho kunganzwa kuchitya pakutanga, vanhu vazhinji vanobudirira kuvandudza hutano hwavo uye kuderedza njodzi yematambudziko.

Chinhu chakakosha chokurangarira ndechekuti kuchinja duku, kwenguva dzose kunogona kuita shanduko huru nekufamba kwenguva. Haufaniri kuchinja hupenyu hwako hwese husiku. Pane kudaro, tarisa pakugadzira shanduko dzakakodzera dzaunogona kuchengetedza kwenguva refu.

Kushanda pedyo ne timu yako yehutano kunokupa mukana wakanaka wekubudirira. Vanogona kukubatsira kugadzira chirongwa chakagadzirirwa iwe, kutarisa kufambira mberi kwako, uye kugadzirisa kurapa sezvinodiwa kukubatsira kusvika pazvinangwa zvako zvehutano.

Mibvunzo Inowanzo Bvunzwa Nezve Metabolic Syndrome

Metabolic syndrome inogona kudzorerwa zvachose here?

Hungu, metabolic syndrome inogona kazhinji kudzorerwa kana kuvandudzwa zvakanyanya nekushandura mararamiro. Vanhu vazhinji vanobudirira kudzosa zviyero zvavo kumazinga akajairika nekuderedza uremu, kurovedza muviri nguva dzose, uye kuvandudza kudya. Nekudaro, izvi zvinoda kuzvipira kwenguva dzose kune tsika dzehutano, sezvo zvinhu zvakakonzera syndrome zvingadzokera kana tsika dzehutano dzisingachengetwe.

Inotora nguva yakareba sei kuona shanduko mu metabolic syndrome?

Ungatanga kuona shanduko mumazinga esimba uye kunzwa kwako mukati memavhiki mashoma ekushandura mararamiro. Kumanikidzwa kweropa nemazinga eshuga yeropa anogona kutanga kuvanduka mukati memavhiki 1-3. Kuchinja kukuru mumazinga echolesterol nechiuno kazhinji kunotora mwedzi 3-6 yekuedza kwenguva dzose. Chiremba wako anogona kutarisa zvakare mazinga ako emabhora mwedzi 3-6 yega yega kutevera kufambira mberi.

Metabolic syndrome yakafanana nechirwere cheshuga here?

Kwete, metabolic syndrome nechirwere cheshuga zvirwere zvakasiyana, kunyange zvazvo zvine hukama. Metabolic syndrome inyaya dzenjodzi dzinoita kuti uwane chirwere cheshuga chemhando ye-2. Unogona kuva ne metabolic syndrome usina chirwere cheshuga, asi kuva ne metabolic syndrome kunowedzera njodzi yako yechirwere cheshuga zvakanyanya. Vamwe vanhu vane metabolic syndrome vangave vane prediabetes kana chirwere cheshuga chekutanga sechigamba che syndrome.

Ndeipi kudya kwakanakisa kune munhu ane metabolic syndrome?

Hapana kudya kwakanakisa, asi nzira dzinosimbisa zvokudya zvakakwana dzinoshanda zvakanaka. Kudya kweMediterranean, DASH diet, nezvimwe zviratidzo zvekurima zvakapfuma mu miriwo, mapuroteni asina mafuta, mafuta ane hutano, uye carbohydrates yakaoma yakaratidza mhinduro dzakanaka. Kiyi ndeyekutsvaga nzira yekudya yaunogona kuramba uchiita kwenguva refu panzvimbo yekutevera kudya kunomanikidza kunonetsa kuchengetedza.

Vanhu vakakonda vanogona kuva ne metabolic syndrome here?

Hungu, kunyange zvazvo zvisingawanzoitika, vanhu vane uremu hwakaenzana vanogona kuva ne metabolic syndrome. Izvi dzimwe nguva zvinonzi "metabolically obese normal weight" uye zvinogona kuitika kana munhu ane mafuta akawandisa akapoteredza nhengo dzake, kunyangwe uremu hwavo hwese huchiratidzika hwakajairika. Magariro, kushaya basa remuviri, kudya kwakaipa, uye kushushikana zvinogona kuita metabolic syndrome pasinei neuremu hwemuviri.