Ballan sameyso

Wac rugtaada caafimaad oo balan ka qabso. Rugtaada caafimaad ayaa tilmaameysa in turjubaan loo baahan yahey.

Raadi rug caafimaad oo magaaladaada ku taala.

Weydiiso turjubaan
Waxaad xaq u leedahay turjubaan caafimaad oo lacag la'aan ah. Fadlan farta ku fiiq luqadaada. Turjubaan caafimaad baa laguugu yeerayaa ee sug.
Shuruucda Allina Health

Sida wadnahaaga looga dhigo mid caafimaad qaba marka aad qabtid sonkor dhiig/sonkorow

Joojinta cudurka wadnaha

English: Keeping your heart healthy when you have diabetes

Hadafyada guluukoos

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.

Hadafyada cadaadiska dhiigga iyo kolesteroolka

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.

Fahmidda cadaadiska dhiigga

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.

  • Tirada sare waxay muujinaysaa cadaadiska ugu sareeya ee halbowleyaashaada marka wadnuhu isku ururo ee uu dhiigga xoog ku dhex marinayo jidhkaaga.
  • Tirada hoose waxay muujinaysaa cadaadiska ugu yar ee halbowleyaashaada marka wadnuhu dabco ee uu dhiiggu ka buuxsamayo.

Hadafka cadaadiska dhiigga

Allina Health waxay ku talinaysaa cadaadis dhiig oo ah 130/80 ama ka yar.

Maxaa gargaar laga heli karaa si lo xakameeyo cadaadiska dhiigga?

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:

  • in aad yareysid miisaankaaga
  • in aad cuntid khudaar iyo cagaar intii hore ka badan
  • yaree qaddarka aad ka qaadatid milixda ama cusbada
  • in aad iska yareysid khamriga
  • samee jimicsi jidh oo joogto ah

Waxa muhiim ah in la hubiyo cadaadiska dhiiggaaga wakhti kasta oo aad booqatid dhakhtarkaaga ama bixiyahaaga daryeel caafimaad.

Fahmidda colesteroolka (cholesterol)

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:

  • in uu joogsado dhiigga u tagi lahaa wadnahaaga, taasoo keenayso in uu waayo oksijiin (Gufeysanka badh ah waxa laga yaabaa in uu keeno xanuun laabta ah. Gufeysanka buuxa waxa uu keeni doonaa qabasho wadne.)
  • in uu joogsado dhiigga u tagi lahaa maskax-daada, taasoo keenaysa inay weydo oksijiin (Gufeysanka buuxa waxa uu keeni doonaa faalig.)

Hadafyada kolesterool

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.

Maxaa gargaar ka geysan kara xakameynta kolesteroolka?

Waxa gargaar kaa siin kara xakameynta heerka kole-steroolkaaga waxyaabahan soo socda oo aad sameysid:

  • Cun cuntooyin uu ku yar yahay dufan, dufanka "trans" iyo kolesterool. Waxa ka mid ah:
    • khudaarta iyo furuutka
    • xabuublayda dhammeystiran
    • waxyaabaha caano ah ee aan lahayn dufan ama ku yar yahay
    • borootiinka baruur lahayn sida shafka dhigaaga, shafka teerki, kaluun, nooc digir (digir, misir, digirta yaryar)
    • saliidaha caafimaad leh (saliid seytuun, saliid kanoola, iwm.)
      Yaree macmacaanka, cabbitaanada la macaaneeyay iyo hilibka cas. Xadee ama iska dhaaf cunista saliida "cimilada kulul" sida qumbaha, midhaha dhirta baarta ama iyo saliidaha dhirta baarta.
  • Iska yaree miisaanka haddii miisaankaagu siyaado yahay. Waxay taasi hoos u dhig doontaa heerkaaga LDL isla markaana ay sare u qaadi doontaa heerkaaga HDL.
  • Samee firfircooni ama jimics saddex illaa afar jeer todobaad kasta taasoo ah isku-darka ugu yaraan 150 daqiiqadood. Waxay taasi hoos u dhigi doontaa heerkaaga LDL i isla markaana ay sare u qaadi doontaa heerkaaga HDL.
  • Dawo kasta oo yareysa kolesteroolkaaga u qaado sida laguu sheegay. Cunista cuntooyin sii caafimaad badan iyo kordhinta heerka firfircoonidaada ayaa badanaa aan ku filnayn inaad gaadhid hadafyadaada kolesteroolka.

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.

Qaadasho asbiriin oo hooseysa

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.

Muhiim

Asbiriinka oo lala qaato dhiig-khafiifiyeyaal waxa laga yaabaa inay kordhiso halistaada dhiigbax.

Cuntooyinka aan sidaa u saameyn gulukoosta: Sameynta doorashooyin fiican oo ah khudaar, borootiin ama dufan

English: Heart-healthy eating with diabetes: Making good protein and fat choices

Khudaar

Halkan waxa ku yaala talooyin kaaga gargaari doona in aadsameysid doorashooyin caafimaad leh:

  • Hal qaadasho oo ah khudaar waa ½ oo la kariyay ama1 koob oon la karin waxana ay leedahay qiyaastii5 garaam oo ah karbohaydrayt.
  • Saddex qaadasho oo ah khudaar la qaato wakhti cuntoama wakhti cunto fudud waxay yihiin hal doorashokarbohaydrayt.

Borotiin

  • Badi dadka qaangaadhka ah waxay u baahan yihiin 6 illaa8 wiqiyadood oo ah hilib (miisaanka ka dib karin) maalinkasta. Tan ka soo qaad inuu yahay hal qaadasho oo yariyo hal qaadasho oo dhexdhexaad ah.

Dufan

  • Waxa aad u baahan tahay xoogaa ah dufan si aad u heshidcaafimaad fiican.
  • Waa muhiim inaad dooratid cuntooyin ay ku jiraannoocyo dufan oo caafimaad leh (Fiiri liiska bogga xiga).
  • Dufanada aan caafimaadka lahayni waxay gufeeyaanxididada dhiigga taasoo keeni karta wadne qabasho amafaalig.
Noocyada dufan ee cunto

Monounsaturated (waa kuwa ugu caafimaad fiican)

  • badiyicibta
  • subaggalawska(ah dabiiciama lahayn trans fat)
  • saliidahaoliif,kanoola,lawska iyo"flaxseed"
  • afakaadho

Polyunsaturated (caafimaad bay leeyihiin)

  • maargariin weel ku jirta (lahayn trans fat oo saliid dareere ahi tahay waxay koowaad ee ay ka sameysan tahay)
  • kaluun dufan leh fish (tuuna, saaman, "trout")
  • yicibta "walnuts"
  • saliidahagabal-daye(sunflower),galley iyosoybiin

Saturated (Ma laha caafimaad)

  • hilib dufan leh
  • caano iyo jiis leh dufan badan
  • saliidaha qumbaha
  • subag iyo baruur
Hydrogenated iyo partially hydrogenated trans fats (Ma laha caafimaad)
  • cuntooyindiyaarsanama horeloo siibaakeeyayoo badan
  • buskudkhafiif ah,buskudmacaan,keeg/doolshe,bursaliid,macmacaan
  • cuntadadhakhso ah(fast food)ee la shiilayiyo jibis
  • daawekiciye(shortening)iyomargariinul ah

Qorsheyaal cunto oo ah tusaalooyin

Tusaalooyin casho oo leh afar doorasho karbohaydrayt

  • 1 goyn hilib doofaar
  • 1 bataati yar oo la dubay = 2 doorasho karbohaydrayt
  • 1 qaaddo shaah oo ah maargariin
  • 1 koob jarjar yaryar oo ah qare/xabxab = 1 doorasho karbohaydrayt
  • 1 koob (8 wiqiyadood) oo ah caano subag laga saaray =1 doorasho karbohaydrayt

ama

  • 3 kubad hilib oo leh 1/2 koob suugo = 1 doorasho karbohaydrayt
  • 2/3 koob baasto = 2 doorasho karbohaydrayt
  • saladh cagaaran oo leh 1 qaaddo shaah oo ah iidaan
  • 1 koob istaroobeeri = 1 doorasho karbohaydrayt
  • kafee, shaah ama soodha khafiif ah (pop)

ama

  • 1 koob shiilis warwareejin (hilib, suugo iyo khudaar) =1 doorasho  karbohaydrayt
  • 2/3 koob bariis uumi lagu kariyay = 2 doorasho karbohaydrayt
  • 1/2 koob jalaato dufan yar = 1 doorasho karbohaydrayt
  • kafee, shaah ama soodha khafiif ah (pop)

Tusaalooyin cunto fudud

  • 1 qayb oo ah furut daray ah = 1 to 2 doorashokarbohaydrayt
  • 1 koob oo ah caano subagga laga saaray iyo 3 xabo oo ahbusgudka "graham" = 2 doorasho karbohaydrayt
  • 6 wiqiyadood oo ah caano-fadhi/yoogeer la sonkoreeyay= 1 doorasho karbohaydrayt
  • 1 (3-inji) oo ah busgud macaan = 1 doorashokarbohaydrayt
  • 3 koob oo ah salool/daango mikroweef lagu sameeyay =1 doorasho karbohaydrayt
  • 1 ul oo ah "granola" (15 ilaa 20 garaam oo ahkarbohaydrayt) = 1 doorasho karbohaydrayt
  • 15 xabo oo ah beretsel (pretzel) maroorsan = 1 doorashokarbohaydrayt

Akhbaarta meeshaan uqoran waxaa loogu talagaley inay taageerto, maha iney bedasho xiriirka ka dhexeeyabukaanka iyo dhakhtarkiisa ama dhakhtarkeeda.

Source: 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
First Published: 10/15/2015
Last Reviewed: 10/15/2015

Source: Allina Health's Patient Education Department, La Noolaanshaha Sonkorowga, dia-somali-ah-23909 (For an English version, see Living with Diabetes, dia-ah-23911.)
First Published: 01/15/2015
Last Reviewed: 09/15/2016