Wac rugtaada caafimaad oo balan ka qabso. Rugtaada caafimaad ayaa tilmaameysa in turjubaan loo baahan yahey.
English: Keeping your heart healthy when you have diabetes
Marka aad tahay qof qaba sonkor dhiig/sonkorow ama kaadi-macaan, waxa aan shaki ku jirin in aad og tahay sida ay muhiim u tahay in aad gaadhid hadafkaaga guluukoos dhiig (blood glucose). Xakameynta fiican ee guluukoostu waxay gargaar ka geysan kartaa in aad ka baxsatid dhibaatooyin ku dhaca wadnahaaga, xididadaada dhiigga, indhaha, kalyaha iyo dareemeyaasha. Laakiin xakameyn guluukoos dhiig kaliya kuma filna in ay kaa badbaadiso dhib-korodhka ama dhibaatooyin kugu dhaca.
Sonkorta dhiiggu waxay sababi kartaa halis ah cudur wadnaha iyo xididada dhiigga (cardiovascular disease) (CVD), kaasoo ah sababta ugu weyn ee geeri goore ah u keenta dadka qaba sonkor dhiig. CVD waxa loola jeedaa wadne cudureysan (cardio) iyo xidido dhiig oo cudureysan (vascular). CVD waxa uu keeni karaa cudur wadnaha ah, faalig ama xidid dhiig oo maskaxda ka gufeysma ama ku furma (stroke), lumid arag iyo waxyeelo ku dhacda dareemeyaasha.
Laba xaaladood ee keeni kara CVD waa cadaadis dhiig oo sareeya iyo heerar sare oo ah dufan cuf hoose (low-density lipids) (LDL ama kolesterool "xun").
Adiga oo fahma cadaadiska dhiigga iyo kolesterool isla markaana gaadha hadafyada lagu taliyay waxay kaa gargaari kartaa joojinta CVD abaalgudna kaaga dhigi kartaa wadne caafimaadkiisu sii fiican yahay.
Cadaadiska dhiiggu waa cadaadisku fuula darbiyada xididadaada dhiigga marka wadnahaagu riixo ama bamgareeyo dhiigga kuna fidiyo jidhkaaga.
Haddii xididadaada dhiiggu gufeysmaan oo dhumucdoodu yaraato, waxa kordhi doona cadaadiska dhiiggaaga. Waxa kale oo laga yaabaa in uu kordho haddii miisaankaagu siyaado yahay, aad leedahay dhibaatooyin kalyaha ah, ama aad cabtid khamri aad u badan. Cadaadiska dhiigga ee sareeya ama dhiig-karku waxa hidde u yeelan kara qoysaska qaarkood.
Cadaadiska dhiig ee sareeya waxa uu keeni karaa qabasho wadne ama faalig (xidid dhiig ka gufeysma ama ku furma maskaxda), dhibaatooyin indhaha ah iyo dhibaatooyin kalyaha ah oo sii daran.
Cadaadiska dhiigga waxa loo qoraa laba tiro oo ay u kala dhexeyso xariiq hore u janjeedha, sida 120/80. Kan badanaa waxa la yidhaahdaa tirada cadaadiska dhiigga.
Allina Health waxay ku talinaysaa cadaadis dhiig oo ah 130/80 ama ka yar.
Haddii cadaadiska dhiiggaagu sareeyo, waxa laga yaabaa in dhakhtarkaagu kuu sheego in aad qaadatid dawo la yidhaahdo "ACE inhibitor." Noocan ah dawo cadaadis dhiig ayaa ugu fiican dadka qaba sonkor dhiig. Marka laga reebo cadaadiska dhiiggaaga oo ay yareyso, waxay gargaar ka geysan kartaa inay kalyahaaga ka dhigto kuwo caafimaadqaba. Waxa kale oo laga yaabaa in dhakhtarkaagu ama bixiyahaaga daryeel caafimaad uu ku taliyo:
Waxa muhiim ah in la hubiyo cadaadiska dhiiggaaga wakhti kasta oo aad booqatid dhakhtarkaaga ama bixiyahaaga daryeel caafimaad.
Kolesteroolku waa maado u eeg dufan oo ku jirta dhiiggaaga. Jidhkaaga ayaa sameeya xoogaa kolesterool ah si ay uga gargaarto in uu si sax ah u shaqeeyo. Waxa kale oo laga yaabaa in aad ka heshid kolesterool qaar ka mid ah cuntooyinka aad cuntid, waxa kale oo laga yaabaa in aad dhaxashid hidde ah in aad yeelatid kolesterool sare.
Marka heerka kolesteroolka dhiiggaagu aad u sareeyo, kolesteroolka ayaa ku dhaga darbiyada halbowleyaashaada. Mudo ka dib, waxa taasi keeni kartaa:
Isbahaysiga Wadnaha ee Maraykanka (American Heart Association) iyo Ururka Maraykanka ee Aqoonyahanka Wadnaha (American College of Cardiology) waxay ku talinayaan inaad qaadatid dawo ah statin si ay u badbaadaan xididadaada dhiigga ee halbowle ah oo loo yareeyo halistaada cudur wadne.
Waxa gargaar kaa siin kara xakameynta heerka kole-steroolkaaga waxyaabahan soo socda oo aad sameysid:
Waxa laga yaabaa in aad leedahay heer kolesterool oo sare balse aanad wali lahayn wax ah calaamadaha cudurka. Bixiyahaaga daryeelka caafimaadka ayaa ku talin doona inta jeer ee ay tahay in la baadho heerka kolesteroolkaaga.
Cilmi-baadhis ayaa muujinaysa haddii aad qabtid sonkorow oo aad leedahay cudur wadne ama uu kugu dhacay faalig in qaddar yar oo ah asbiriin oo la qaadato maalin kasta ay dhici karto inay kaa yareyso halista cilado (dhibaatooyin) dheeraad ah.
Waxa uu asbiriinku gargaar ka geystaa in uu ka hortago xinjiraha dhiigga ee joojiya qulqulka dhiigga ee keena qabasho wadne ama faalig.
Laakiin qaadashada asbiriinku qof kasta amaan uma aha, sidaa daraadeed waxa muhiim ah in aad la hadashid dhakhtarkaaga ama bixiyahaaga daryeel caafimaad ka hor inta aanad bilaabin qaadashada asbiriin maalin kasta.
Asbiriinka oo lala qaato dhiig-khafiifiyeyaal waxa laga yaabaa inay kordhiso halistaada dhiigbax.
English: Heart-healthy eating with diabetes: Making good protein and fat choices
Halkan waxa ku yaala talooyin kaaga gargaari doona in aadsameysid doorashooyin caafimaad leh:
Monounsaturated (waa kuwa ugu caafimaad fiican) |
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Polyunsaturated (caafimaad bay leeyihiin) |
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Saturated (Ma laha caafimaad) |
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Hydrogenated iyo partially hydrogenated trans fats (Ma laha caafimaad) |
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Allina Health's Patient Education Department, Sida Wadnahaaga Looga Dhigo Mid Caafimaad Qaba Marka Aad Qabtid Sonkor Dhiig/Sonkorow, dia-somali-ah-13714 (For an English version, see Keeping Your Heart Healthy When You Have Diabetes)
Allina Health's Patient Education Department, La Noolaanshaha Sonkorowga, dia-somali-ah-23909 (For an English version, see Living with Diabetes, dia-ah-23911.)