आपका स्वास्थ्य: अपने दिल की खातिर मधुमेह को दूर रखने के लिए स्वास्थ्य युक्तियाँ
स्वास्थ्य विशेषज्ञ इस बात पर जोर देते हैं कि मधुमेह वाले व्यक्ति को दो बार हृदय रोग होने का उच्च जोखिम होता है और हृदय संबंधी समस्याओं का खतरा अधिक होता है, हालांकि टाइप 2 मधुमेह, जो कि सबसे प्रचलित प्रकार है, को अपनी जीवनशैली में बदलाव करके टाला जा सकता है।
अपनी जीवन शैली को संशोधित करने से टाइप 2 मधुमेह को रोका जा सकता है, जो कि सबसे आम प्रकार है और निवारक उपाय अत्यंत महत्वपूर्ण हैं यदि आपको पहले से ही अधिक वजन या मोटापे, उच्च कोलेस्ट्रॉल होने या स्थिति का पारिवारिक इतिहास होने के परिणामस्वरूप टाइप 2 मधुमेह है। हृदय रोग एक गंभीर स्थिति है जो किसी व्यक्ति के समग्र स्वास्थ्य को प्रभावित करती है जो गंभीर जटिलताओं की ओर ले जाती है जिससे व्यक्ति को दिल का दौरा या हृदय गति रुकने का खतरा होता है।
स्वास्थ्य विशेषज्ञ इस बात पर जोर देते हैं कि मधुमेह वाले व्यक्ति को दो बार हृदय रोग होने का उच्च जोखिम होता है और हृदय संबंधी समस्याओं का खतरा अधिक होता है, हालांकि टाइप 2 मधुमेह, जो कि सबसे प्रचलित प्रकार है, को अपनी जीवनशैली में बदलाव करके टाला जा सकता है।
एचटी लाइफस्टाइल के साथ एक साक्षात्कार में, एनआईआईएमएस में कार्डियोलॉजिस्ट और एसोसिएट प्रोफेसर डॉ जेएन झा ने कुछ निवारक उपायों का सुझाव दिया जो मोटापे, उच्च कोलेस्ट्रॉल या बीमारी के पारिवारिक इतिहास के कारण पहले से ही टाइप 2 मधुमेह होने पर महत्वपूर्ण हैं:
1. अपना वजन कम करें – वजन घटाने से मधुमेह का खतरा कम होता है। आहार और व्यायाम में सुधार करके अपने शरीर के वजन का लगभग 7% कम करने के बाद, एक बड़े परीक्षण में भाग लेने वालों में मधुमेह होने के जोखिम में लगभग 60% की कमी आई। अपने वर्तमान शरीर के वजन के आधार पर वजन घटाने का लक्ष्य निर्धारित करें। हर हफ्ते एक से दो पाउंड खोने के लिए, उदाहरण के लिए, अपने डॉक्टर के साथ स्वीकार्य अल्पकालिक उद्देश्यों और अपेक्षाओं पर चर्चा करें।
2. शारीरिक गतिविधि बढ़ाएं – नियमित व्यायाम से कई तरह के फायदे होते हैं। व्यायाम लाभों में शामिल हैं:
- वजन कम करें
- अपने शर्करा के स्तर को कम करें।
- इंसुलिन के प्रति अधिक आसानी से प्रतिक्रिया करने की आपकी क्षमता आपके रक्त शर्करा के स्तर को सामान्य सीमा के भीतर रखने में आपकी मदद करेगी।
अधिकांश लोग वजन घटाने को बढ़ावा देने और स्वस्थ वजन बनाए रखने के लिए निम्नलिखित लक्ष्य निर्धारित करते हैं:
- कम से कम 30 मिनट तेज चलना, तैरना, साइकिल चलाना या दौड़ना व्यायाम करने की क्रिया को कम से कम 150 मिनट की मध्यम से जोरदार एरोबिक गतिविधि में शामिल किया जाना चाहिए जो प्रत्येक सप्ताह की जानी चाहिए।
- प्रतिरोध प्रशिक्षण, जिसे आपको प्रति सप्ताह कम से कम दो से तीन बार करना चाहिए, आपको ताकत, संतुलन और सक्रिय जीवन जीने की क्षमता बनाने में मदद करता है। प्रतिरोध प्रशिक्षण में भारोत्तोलन, योग और कैलिस्थेनिक्स जैसी गतिविधियां शामिल हैं।
- शायद ही बहुत अधिक गतिविधि हो। लंबे समय तक निष्क्रियता, जैसे कंप्यूटर पर काम करना, को तोड़कर रक्त शर्करा के स्तर को नियंत्रित किया जा सकता है। हर 30 मिनट में खड़े हो जाएं, इधर-उधर घूमें या कुछ मिनटों के लिए हल्का व्यायाम करें।
3. पौष्टिक पादप खाद्य पदार्थों का सेवन करें – आपके भोजन को इसके विटामिन, खनिज और कार्बोहाइड्रेट पौधों से मिलते हैं। कार्बोहाइड्रेट में फाइबर, शर्करा और स्टार्च सहित पदार्थ शामिल हैं। ये आपके शरीर के ऊर्जा स्रोतों के रूप में काम करते हैं। आहार फाइबर, जो पौधों के खाद्य पदार्थों के उस हिस्से को संदर्भित करता है जिसे आपका शरीर पचा या अवशोषित नहीं कर सकता है, को रौगेज या बल्क के रूप में भी जाना जाता है।
फाइबर युक्त खाद्य पदार्थ वजन घटाने को बढ़ावा देते हैं और मधुमेह के प्रसार को कम करते हैं। विभिन्न प्रकार के स्वस्थ, उच्च फाइबर वाले खाद्य पदार्थ खाएं, जैसे:
- पेड़ों से फल, जैसे जामुन, टमाटर, और मिर्च
- पत्तेदार साग, ब्रोकोली, और फूलगोभी गैर-स्टार्च वाली सब्जियों के उदाहरण हैं। बीन्स, छोले और दाल फलियां के उदाहरण हैं।
- क्विनोआ, साबुत अनाज चावल, साबुत अनाज जई, साबुत गेहूं पास्ता, और ब्रेड साबुत अनाज के उदाहरण हैं।
- फाइबर के फायदों में से हैं:
- रक्त शर्करा के स्तर को कम करना और कार्बोहाइड्रेट अवशोषण में देरी करना
- आहार कोलेस्ट्रॉल और वसा को अवशोषित होने से रोकना
- रक्तचाप और सूजन को नियंत्रित करना, दो अतिरिक्त जोखिम कारक जो हृदय स्वास्थ्य को खराब करते हैं
- कम कैलोरी लेने में आपकी सहायता करना क्योंकि फाइबर युक्त खाद्य पदार्थ अधिक संतोषजनक और ऊर्जावान होते हैं
उन खाद्य पदार्थों से बचें जो “खराब कार्बोहाइड्रेट” हैं – चीनी में उच्च और फाइबर या पोषक तत्वों की कमी – जैसे कि सफेद ब्रेड और पेस्ट्री, सफेद आटे से बने पास्ता, फलों के रस और प्रसंस्कृत खाद्य पदार्थ।
4. स्वस्थ वसा का सेवन करें – कम मात्रा में वसायुक्त भोजन का सेवन करना चाहिए क्योंकि वे कैलोरी में उच्च होते हैं। वजन कम करने और इसे प्रबंधित करने में आपकी सहायता के लिए आपको कई प्रकार के खाद्य पदार्थ खाने चाहिए जिनमें असंतृप्त वसा होता है, जिसे “अच्छे वसा” भी कहा जाता है।
असंतृप्त वसा, विशेष रूप से मोनोअनसैचुरेटेड और पॉलीअनसेचुरेटेड वसा, स्वस्थ रक्त कोलेस्ट्रॉल के स्तर, हृदय और संवहनी स्वास्थ्य को बनाए रखते हैं। ये स्वस्थ वसा के कुछ स्रोत हैं:
- बिनौला, कुसुम, सूरजमुखी, जैतून और सूरजमुखी के तेल से बने तेल
- बादाम, मूंगफली, अलसी, और कद्दू के बीज अखरोट और बीज के कुछ ही विकल्प हैं।
- मछली जो वसा में उच्च होती है, जिसमें कॉड, सार्डिन, मैकेरल और सैल्मन शामिल हैं
डेयरी उत्पादों और मांस में संतृप्त वसा, उर्फ ”खराब वसा” शामिल हैं। आपको इनमें से कम से कम मात्रा में खाना चाहिए। कम वसा वाले डेयरी उत्पादों, लीन चिकन और पोर्क का सेवन करके आप संतृप्त वसा का सेवन कम कर सकते हैं।
5. सनक आहार से बचें और स्वस्थ विकल्पों पर टिके रहें – ग्लाइसेमिक इंडेक्स, पैलियो और केटोजेनिक आहार सहित कई सनक आहार, वजन घटाने में सहायता कर सकते हैं। हालांकि, इन आहारों के दीर्घकालिक लाभ या मधुमेह को रोकने में उनके महत्व का अध्ययन शायद ही कभी किया जाता है। आपके आहार में वजन कम करने में मदद करने के दोहरे उद्देश्य होने चाहिए और फिर भविष्य में उस वजन को कम रखना चाहिए। इसलिए, स्वस्थ भोजन विकल्प बनाने के लिए एक ऐसी योजना की आवश्यकता होती है जिसका पालन आप जीवन भर कर सकें। समय के साथ, आपके लिए स्वस्थ निर्णय लेना फायदेमंद हो सकता है जिसमें आपके कुछ गैस्ट्रोनॉमिक और सांस्कृतिक स्वाद शामिल हों। सर्वोत्तम संभव भोजन विकल्पों और खपत को प्रोत्साहित करने की एक सरल तकनीक है अपनी प्लेट को छोटे भागों में विभाजित करना। आपकी थाली के तीन क्षेत्र जो स्वस्थ भोजन को बढ़ावा देते हैं, वे इस प्रकार हैं:
- फल और बिना स्टार्च वाली सब्जियों का मेकअप आधा।
- साबुत अनाज एक चौथाई बनाते हैं।
- प्रोटीन में उच्च 25% खाद्य पदार्थ जैसे दुबला मांस, मछली और फलियां
जैन हार्ट अस्पताल के कार्डियोलॉजिस्ट डॉ बीएल जैन के अनुसार, “यह अनिवार्य है कि प्रत्येक व्यक्ति को अपने मधुमेह के मुद्दों के बारे में पता होना चाहिए ताकि वे अपने रक्त ग्लूकोज, बीपी और कोलेस्ट्रॉल को आसानी से प्रबंधित कर सकें। जीवनशैली में उचित बदलाव से मधुमेह से जुड़े जोखिम को कम करने में मदद मिलेगी। इसलिए, व्यायाम करना न भूलें और एक अच्छा आहार स्वस्थ जीवन शैली का नियमित भागीदार बनना चाहिए।”
उन्होंने आपके दिल की खातिर मधुमेह को दूर रखने के लिए निम्नलिखित युक्तियों की सिफारिश की –
1. स्वस्थ आहार पर ध्यान दें: मधुमेह होने के नाते, आपको उन खाद्य पदार्थों के बारे में पता होना चाहिए जिन्हें खाना चाहिए और उनसे बचना चाहिए। दिल को स्वस्थ रखने के लिए मधुमेह के अनुकूल आहार लें।
2. शारीरिक गतिविधियों को बढ़ाएं: हर दिन टहलने जाएं, योग या व्यायाम करें और जिम जाएं क्योंकि फिटनेस रूटीन शुगर के स्तर को नियंत्रित करने में मदद करता है।
3. मधुमेह उलटा योजना का पालन करें: मधुमेह को नियंत्रण में रखने की एक भी रणनीति नहीं है। अपनी अन्य स्वास्थ्य समस्याओं को ध्यान में रखते हुए मधुमेह उलटने की योजना का पालन करना चाहिए।
4. अपना वजन प्रबंधित करें: एक मधुमेह व्यक्ति को दिल को स्वस्थ रखने के लिए वजन का प्रबंधन करना चाहिए।
5. आंखों पर नजर रखें: मधुमेह आंखों को भी प्रभावित करता है और अगर समय पर इलाज न किया जाए तो यह अंधापन का कारण बन सकता है। किसी विशेषज्ञ/विशेषज्ञ द्वारा नियमित अंतराल पर नियमित रूप से आंखों की जांच करवानी चाहिए, इसकी अत्यधिक अनुशंसा की जाती है।
6. मूत्र परीक्षण: यूटीआई, गुर्दे की बीमारी और अन्य जैसे विभिन्न मुद्दों की जांच के लिए नियमित अंतराल पर एक मूत्र परीक्षण किया जाना चाहिए।
7. अपने पैरों की जांच रखें: अंत में, नियमित अंतराल पर पैरों की जांच करवानी चाहिए ताकि संक्रमण, गैर-उपचार अल्सर आदि की कोई संभावना न हो।
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