Kuchita masewera olimbitsa thupi a shuga ndi masewera

Kaya matenda ashuga ndi masewera amagwirizana ndi nkhani yodandaula kwa odwala ambiri odwala matenda ashuga. Kuchita masewera olimbitsa thupi mokwanira, komanso zakudya, ndizothandiza pa matenda a shuga. Chifukwa cha masewera, odwala matenda ashuga amateteza kagayidwe kachakudya mthupi, ndikulimbitsa dongosolo lamtima. Kukhala wakhama ndi kudya moyenera kumathandizira kuchepetsa kumwa kwa mankhwalawa.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Kodi phindu la masewera a shuga ndi lotani?

Choyamba, zolimbitsa thupi zolimbitsa kagayidwe kazinthu (metabolic process) m'thupi. Kuphatikiza apo, amathandizira pakugwiritsa ntchito kwambiri shuga, kuwotcha kwake ndi kupanga mphamvu. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuwotcha kwamafuta, kumayambitsa kagayidwe kazakudya zomanga thupi, potero kusintha thupi lamphamvu. Kuphatikiza apo, masewera amathandizira kukhazikika m'maganizo komanso kukhazikika m'maganizo, kutulutsa mtima ndi kupuma, komanso kulimbitsa minofu ndi mafupa.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Mitambo yamasewera a shuga imatha kuvulazidwa kokha ngati masewera olimbitsa thupi atha kuchitidwa kapena ngati malingaliro a dokotala samatsatiridwa. Kuchita masewera olimbitsa thupi osakwanira kungayambitse hypoglycemia (kutsika kwa shuga m'munsi mwabwinobwino kapena kutsika kwamphamvu kwa glucose), kutsika kosalekeza m'magazi a magazi, komanso mavuto a mtima. Pofuna kupewa zinthu zoterezi, muyenera kutsatira katundu yemwe akutsimikizidwa ndi katswiri, kuwongolera kuchuluka kwa shuga m'magazi, kutsatira zakudya zabwino.

Zinthu Zophunzitsa

Pali mitundu iwiri ya matenda a shuga: odalira insulin (autoimmune, congenital, mtundu 1) komanso osagwirizana ndi insulin (otenga, mtundu 2). Kukula kwa ma pathologies awa kutengera njira zosiyanasiyana ndipo mitundu iyi yamatenda imayamba mosiyanasiyana. Kutengera izi, mtundu uliwonse wa matenda ashuga umafunikira njira yapadera posankha masewera olimbitsa thupi omwe angathandize thupi la wodwalayo bwino.

Mtundu I shuga

Matenda a shuga amtundu woyamba amayenda ndi kunenepa, kufooka. Chifukwa cha kuchepa kwa insulin, odwala amakhala ndi kudumphadumpha kwamagazi a shuga, motero masewera amafunika kuwunika pafupipafupi kwa glycemia. Kuphatikiza apo, ndi mtundu woyamba wa matenda a shuga, odwala amawonetsedwa akatundu osakhalitsa osaposa mphindi 40. Asanayambe katundu wazolimbitsa thupi, odwala oterewa amalimbikitsidwa kuti azidya pang'onopang'ono mafuta ochulukirapo, ndipo katundu wokhazikika angafunikire kuchepetsa mlingo wa insulin. Kuti muchite izi, funsani dokotala wanu.

Type II matenda a shuga

Mu matenda amtunduwu, odwala nthawi zambiri amakhala onenepa kwambiri, atherosulinosis, amadwala matenda oopsa (kuthamanga kwa magazi). Mukapatsa makina olimbitsa thupi matenda amenewa, kupezeka kwa matenda olimba, mtundu ndi kuchuluka kwa kunenepa kwambiri kuyenera kukumbukiridwa. Mtundu wachiwiri wa matenda ashuga, kulimbitsa thupi sikuletsedwa. Kupitiliza kwa magazi kosalekeza kumalimbikitsidwa.

Kodi ndimasewera ati omwe ali oyenerera kwa matenda ashuga?

Odwala odwala matenda ashuga amalimbikitsidwa masewera osiyanasiyana. Chachikulu ndikugawa bwino katundu ndikukhala ndi thanzi komanso masewera othamanga. Zochita zolimbitsa thupi zitha kuchitidwa kunyumba kapena kumalo olimbitsa thupi. Anthu odwala matenda ashuga amatha kuchita masewera olimbitsa thupi, Cardio, yoga, Pilates, kupita kukachita masewera olimbitsa thupi. Makonda amakonda kupatsidwa masewera olimbitsa thupi a Cardio.

Kulimbitsa mphamvu

Mphamvu chifukwa cha zovuta zake sizolimbikitsidwa kwa okalamba. Ubwino wa masewerawa ndi kuthekera kolimbitsa minofu, kuchulukitsa minofu ndikuwukoka, kukulitsa mphamvu. Monga masewera olimbitsa thupi, mutha kusankha masewera a nkhonya, mitundu ina yolimba. Potsatira malingaliro a dokotala, ndizotheka kuphatikiza zomanga thupi ndi matenda ashuga. Kuchita zolimbitsa thupi kumakhala kovutitsa, motero, zolimbitsa thupi zotere ziyenera kuchitika moyang'aniridwa ndi wophunzitsa.

Cardio katundu

Zochitika pamtima ndizabwino kwambiri kwa odwala matenda ashuga. Maphunziro amtunduwu amakupatsani mwayi wosankha masewera osavuta komanso osangalatsa, kutengera luso lanu komanso zomwe amakonda. Mutha kuyenda mothamanga, kuyenda kwa Nordic, kusambira, kuyenda njinga. Ngakhale kuyenda pafupipafupi ndi matenda ashuga kumatha kukhala kopindulitsa, chifukwa kumawonjezera kupirira, kumalimbitsa minofu ya miyendo, ndikuwongolera njira yopumira. Madokotala ambiri amalimbikitsa kuthamangitsa matenda ashuga. Izi zitha kukhala makalasi ochita masewera olimbitsa thupi (treadmill) kapena kuthamanga mumsewu. Ngati kuthamanga kwatsimikiziridwa, kusambira ndikofunikira.

Makalasi a Yoga

Yoga ikufuna kukonza kaimidwe, kutambasulira minofu ndi minyewa, imakupatsani mwayi wolimbitsa minculoskeletal system. Ndikofunika kusintha njira izi ndi mphamvu kapena katundu wa Cardio, popeza makalasi a yoga amakulolani kuti muzitha kupumula, kudzipumula, komanso kudzidalira. Yoga imakupatsani mwayi wokhala ndi thanzi komanso malingaliro, zomwe ndizofunikanso pakuchiritsa ndi kukonzanso.

Kodi pali choletsa chilichonse pamasewera?

Zochita zamasewera zimawonetsedwa kwa onse odwala matenda ashuga. Kuchulukitsidwa komanso mtundu wa kupsinjika kumatengera mtundu wa matenda ashuga, kuopsa kwa njira yake, kupezeka kwa matenda olimba. Malangizo pakuwongolera kupereka mankhwala olimbitsa thupi amaperekedwa ndi adokotala. Ndikofunika kukumbukira kuti mukasewera masewera, muyenera kutsatira zakudya zopatsa thanzi, kupitiriza mankhwala, ndikuwongolera kuchuluka kwa shuga m'magazi. Masewera am'matenda aliwonse amakhala ndi thanzi komanso thanzi.

Kodi zikuwonekabe zosatheka kuchiritsa matenda ashuga?

Poona kuti mukuwerenga izi tsopano, kupambana polimbana ndi shuga wambiri sikuli kumbali yanu.

Ndipo mudaganizapo kale za chithandizo kuchipatala? Ndizomveka, chifukwa matenda ashuga ndi matenda oopsa, omwe, ngati sanapatsidwe, amatha kufa. Udzu wokhazikika, kukodza mwachangu, masomphenya osalala. Zizindikiro zonsezi mumazidziwa nokha.

Koma kodi ndizotheka kuchitira zomwe zimayambitsa m'malo mothandizira? Timalimbikitsa kuwerenga nkhani yokhudza matenda aposachedwa a shuga. Werengani nkhani >>

Masewera ndi matenda ashuga

Zochita zamasewera zokhudzana ndi matenda ashuga ndizofunikira kwambiri. Choyamba, kuchuluka kwa shuga kumagwirizana ndi mulingo wamba. Kachiwiri, wodwalayo akuchepa thupi. Matenda a mtima amachiritsa, kagayidwe kazomwe timagwira, minofu imakhudzidwa kwambiri ndi insulin, kuchuluka kwa cholesterol kumachepetsedwa, ndikuwonongeka kwamatenda kumapetsedwa.

Musanayambe masewera olimbitsa thupi kuti mukhale ndi matenda ashuga, ndikofunika kupendedwa ndi endocrinologist. Kuzindikira kwa ma pathologies ena omwe alipo kale kumachitika. ECG imagwira ntchito yopuma komanso yoyendetsa galimoto kuti muwone zodwala zamtima.

Dokotala wamano amafufuza wodwala matenda oyanjana ndi msana.

Katswiri wofufuza maso amayenera kuchezeredwa: katundu ena amadetsa ziwalo zowoneka, kupangitsa kukhazikitsa ma pathologies.

Kenako, amaphunzira njira yophunzitsira odwala matenda ashuga. Masewera omwe amachititsa kuti munthu azikhala wathanzi ndi oletsedwa.

Ndi matenda a shuga, amakonda kuchita masewera olimbitsa thupi osavuta:

• kuyenda kapena kuyenda
• kusambira
• kuyendetsa njinga
• kuthamanga
• kuvina.

Hafu ya ola limodzi poyenda mwachangu imawonjezera kutulutsa kwa shuga kwa masiku awiri. Mtundu wachiwiri wa matenda ashuga, zolimbitsa thupi zolimbitsa thupi zimayambitsa insulin.

Maphunziro a masewera amatsatira mfundo zina.

• mwadongosolo - mkalasi muyenera kulumikiza magulu ambiri a minofu,
• pafupipafupi - ndibwino kuchita pang'ono, koma tsiku lililonse, kuposa kamodzi pa sabata kwambiri,
• kusinthasintha - kuti muchepetse kuchepa kwa shuga, musadzilempetse ndi maphunziro amphamvu.

Mtundu wa zochitika zolimbitsa thupi mu matenda a shuga zimatengera zaka, machitidwe a wodwala, komanso kulimbitsa thupi kwa wodwalayo.

Monga tanenera kale, kuti mupeze zotsatirazi, muyenera kuchita pafupipafupi - katatu pa sabata pakupumula kwa masiku awiri. Kupuma kotalikirapo kumathandizira kutha kwa achire.

Pali magulu apadera a masewera olimbitsa thupi a odwala matenda ashuga. Ndiosavuta kuthana nawo, olimbitsa thupi amakhala mogwirizana ndi pulaniyo ndipo amayang'aniridwa ndi woyang'anira.

Kuchita masewera olimbitsa thupi a matenda ashuga a 2 ndikofunikira mukamakula. Ana ndi achangu kwambiri ndipo amachita masewera olimbitsa thupi osiyanasiyana ndi chidwi. Makolo amafunikira kuwunika mwana kuti asawonongeke akamaphunzitsidwa. Makamaka awa ndimavulala am'mutu omwe amalandiridwa mkalasi, zomwe zimatsogolera ku ma eye a pathologies.

Kuchita masewera olimbitsa thupi, yang'anirani thanzi lanu komanso shuga. Ngati pali zizindikiro zowawa m'dera la mtima kapena mutu, kupuma movutikira, nseru, masinthidwe, muyenera kusiya kuchita masewera olimbitsa thupi.

Miyeso ya shuga imatengedwa pamaso pa kalasi, momwemo ndipo pambuyo pake. Asanayambe kuchita masewera olimbitsa thupi isanachitike komanso itatha, mulingo wambiri wa mahomoni amasinthidwa malinga ndi kuchuluka kwake komanso nthawi yayitali yolimbitsa thupi.

Nthawi zina dokotala angalimbikitse kumwa chakudya chamagulu ochulukirapo kuti muchepetse kuchepa kwa shuga m'munsi mwa zovomerezeka. Malangizo omwe ali pamwambawa akuyenera kutsatiridwa chifukwa cha matenda amtundu woyamba, pamene chiopsezo cha hypoglycemia chikukulirapo.

Akatswiri salimbikitsa odwala matenda ashuga kuti azichita masewera olimbitsa thupi ngati:

• shuga mpaka 13 mmol / l ndi kupezeka kwa acetone mu mkodzo,
• zakudya zofunikira kwambiri za shuga (mpaka 16 mm / l),
• kukha kwa eye
• Pakangotha ​​miyezi 6 chithandizochi
• matenda a zofewa zamapazi ndi kuwonongeka kwawo,
• kuchuluka kopitilira kukakamiza kwa 180/110 mm Hg,
• kuzindikira kwa hypoglycemia.

Masewera ena amatha kuvulaza kwambiri ndikuwatsogolera pamavuto omwe amakumana ndi odwala matenda ashuga. Ngati mukudwala matenda ashuga, makalasi ayenera kupewedwa:

• kusambira, kusewera mafunde,
• kukwera mapiri ndi nsonga zina zosafikika,
• kuyenda masiku angapo,
• kuyenda,
• kulemera
• kulumikizana ndi masewera (masewera andewu, hockey).

Kuchita masewera olimbitsa thupi kumachedwa kapena kulepheretsa kukula kwa matenda ashuga amtundu wa 2. Kuphunzira mopitilira kumachepetsa kufunika kwa jakisoni wowonjezera wa insulin. Dokotala waluso amalangiza odwala omwe akuchita nawo zamasewera zokhudzana ndi mtundu wina wa mankhwala a insulin. Mwanjira imeneyi, kapamba chifukwa cha kukondoweza pang'ono ayamba kupanga mahomoni achilengedwe ochulukirapo.

Zambiri zamaphunziro akuthupi a matenda amtundu 1 shuga

Ndi mtundu 1 wa ashuga wodziwa zambiri, anthu amatha kusintha shuga. Odwala amakhala ndi nkhawa, akumva kupuma kwamphamvu, zomwe zimavuta kuthana nazo. Monga lamulo, odwala safuna kutsogola moyo wokangalika, amakhala ndi moyo wamba.

Mkulu wama glucose akupitiliza kuwonjezeka kapena kutsika mpaka m'misempha yovuta kwambiri, matenda ashuga a ketoacidosis, ndipo chitupa chikukula.

Musanayambe kuchita masewera olimbitsa thupi, muyenera kupita kukakambirana ndi dokotala. Akatswiri amati tsiku lililonse amachita masewera olimbitsa thupi mwapadera. Kuwonetsa kuthamangira mu mpweya wabwino, kukwera njinga, kusambira. Izi zimathandizira kukonza bwino, kuchepetsa thupi.

Zolemba zamaphunziro akuthupi a matenda amtundu wa 2 shuga

Zolimbitsa thupi za munthu wodwala matenda ashuga a 2 zimachepa: akupeza mapaundi owonjezera. Ngakhale izi, chidwi cha maselo kuti insulini ikhale bwino. mphamvu kapena maphunziro a cadio, momwe minofu yambiri samamangira, koma kulemera kwake kumabweranso kwazonse.

Kuchita masewera olimbitsa thupi kumathandiza kuthana ndi matendawa popanda jakisoni wa insulin nthawi zonse. Kutsutsa mahomoni kumalumikizana ndi kuchuluka kwa mafuta m'thupi: ndi mafuta ochulukirapo, kumverera kotsika.

Panthawi yochita masewera olimbitsa thupi a shuga 2, ndikofunikira kugwiritsa ntchito mankhwala omwe amachititsa kuti maselo azikhala ndi mahomoni (monga Glucofage, Siofor).

Kuyenda pamalopo

Kuyenda kumayesedwa: mawondo amawuka ndikugwa mosinthana. Kupumira kosaloledwa kumaloledwa. Nthawi yayitali yochita masewera olimbitsa thupi ndi mphindi ziwiri.

Malo oyambira: miyendo imakhazikitsidwa palimodzi, mikono imatsitsidwa palimodzi ndi thupi.

Tengani phazi kumbuyo ndi phazi lanu lakumanzere, kwezani manja anu mmwamba, ndipo pumanitsani kwambiri. Mukapumira, tsitsani manja anu ndikubwerera pamalo oyambira. Chitani zolimbitsa thupi ndi phazi lamanja. Masitepe amabwerezedwa kasanu pamiyendo iliyonse.

Zimabweretsa

Ikani manja anu mchiuno mwanu, ndiye kuti muwatambasulire padera. Tembenukira kumanzere kuti dzanja lamanja lili kutsogolo kwa chifuwa. Tembenuzani njira inayo. Mukapendekeka, tulutsani zala zakumaso ndi dzanja lanu. Bwerezani mbali ina, khalani ndi poyambira. Bwerezani kasanu ndi kawiri.

Tambasulani mikono yanu patsogolo panu, muzigundana ndi phazi lililonse, ndikukhudza manja anu. Chitani magulu atatu ndi manja otambasuka. Kwezani manja anu. Bwerezani kasanu ndi kawiri.

Imirira molunjika, manja ako mchiuno. Pangani chopendekera ndi kukhudza chakumaso ndi dzanja lanu lamanja, chibwerezanso motere.

Njira yachiwiri. Kutsamira kwa nthawi yoyamba, ndikofunikira kukhudza phazi lakumanja ndi dzanja lamanja, nthawi yachiwiri - ndi phazi lamanzere ndi phazi lamanja, ndipo pomaliza, ndi manja onse awiri ndikukhudza miyendo. Yambitsani udindo. Bwerezani kasanu.

Powombera pamwambapa, ndikofunikira kudziwa kuti kuchita masewera olimbitsa thupi ndi gawo lofunikira pothandizira bwino matenda a shuga. Ndikofunikira kuganizira matenda omwe alipo, kuyesedwa ndikutsatira zakudya zapadera.