Sha-hudu ga watan Nuwambar kowacce shekara, rana ce da kungiyar da ke yaki da ciwon suga ta kasa da kasa (IDF) da Hukumar Lafiya ta Duniya WHO suka ware don wayar da kan jama’a kan illolin da ke tattare da ciwon da matakan da ake dauka don yaki da shi.
A shekarar 1991 aka fara samar da wannan rana wacce ake bikinta a duk fadin duniya bayan da aka lura da yadda ciwon ke karade sassan duniya a lokacin.
A shekarar 2006 Majalisar Dinkin Duniya ita ma ta amince da wannan rana.
Taken wannan shekara ta 2024 shi ne “Kawar da kalubale da samar da mahada” a yakin da ake yi da cutar.
A cewar IDF mutum miliyan 529 ne ke dauke da cutar a duk fadin duniya yayin da aka yi hasashen adadin zai kai biliyan 1.3 a shekarar 2050.
Ga kadan daga wasu daga cikin matakan da ya kamata ku rika dauka domin kaucewa kamuwa da ciwon na suga kamar yadda likitoci ke ba da shawara.
1. Rage Kiba
- Kiba mai yawa, musamman a sashen ciki, tana kara hadarin kamuwa da ciwon suga nau’in na 2. Nemi rage nauyi ta hanyar cin abinci mai lafiya da motsa jiki akai-akai.
2. Bin Tsarin Cin Abinci Mai Lafiya
- Kara cin abinci mai dauke nau’in fiber: Amfani da hatsi mai lafiya kamar alkama, amfani da kayan marmari, kayan lambu da sauransu suna taimakawa wajen rage hadarin kamuwa da ciwon.
- Takaita cin nau’in abinci na carbohydrates da sikari na roba: Abinci da aka sarrafa, kayan sha masu sikari, da kayan ciye-ciye na sikari na iya haifar da hawan sikarin jini da kuma kara rashin aikin insulin.
- Amfani da mai mai kyau: Ka hada abinci da mai mai lafiya, kamar man zaitun da fiya.
- Takaita cin jan nama: Yawan cin jan nama na da alaka da kara hadarin kamuwa da ciwon suga. A maimakon haka, ka zabi abinci mai tushen tsirrrai, kifi, ko naman kaza mai laushi.
3. Motsa Jiki Akai-akai
- Motsa jiki tsawon mintuna 150 a kowanne mako: Ayyuka irin su tafiya cikin sauri, tuka keke, iyo, ko gudu na iya taimakawa wajen kula da nauyi da sikarin jini.
- Kara motsa jiki na karfi: Gina tsokoki (kwanji) na iya kara karfin aikin insulin. A takaice a rika motsa jiki na daukan nauyi sau biyu a kowane mako.
4. Shan Ruwa Akai-akai
- Shan ruwa a matsayin abin sha na yau da kullum. Abubuwan sha masu sikari na kara hadarin kamuwa da ciwon suga, don haka ka guji shayi mai sikari da soda (lemun kwalba.)
5. Yawan Shan Barasa
- Idan ka zabi shan barasa, ka yi a hankali. Yawan shan giya na iya haifar da kumburi da kuma rashin daidaita sikarin jini.
Sashen sayar da barasa a wani kanti
6. Samu Isasshen Bacci
- Rashin barcci mai kyau da rashin ingantaccen bacci na iya shafar daidaita sikarin jini da kuma karfin insulin. Ka neme awoyi 7-8 na bacci mai inganci a kowacce rana.
7. Rage Damuwa.
- Damuwa mai yawa na iya shafar sikarin jini. Gwada dabarun rage damuwa kamar yin tunani mai kyau, yoga, ko numfashi cikin natsuwa.
8. Duba Sikarin Jini Akai-akai Kuma Ka Rika Ganin Likita
- Musamman idan kana da wasu abubuwan da ke haifar da hadari, duba matakin sikarin jini lokaci-lokaci da kuma yin gwaje-gwaje na lafiya na yau da kullum na iya taimakawa wajen gano matsaloli a lokacin da ya dace.
Dandalin Mu Tattauna