Kuchita masewera olimbitsa thupi a Type 1abetes

Kodi ndizotheka kusewera masewera ndi matenda ashuga, amatero endocrinologist ku Nova Clinic network ku malo operekera kubereka komanso genetics, ndipo dotolo wapamwamba kwambiri ndi Irtuganov Nail Shamilyevich.

Tisanalankhule za kuyenera kwa zochitika zolimbitsa thupi kwa anthu omwe ali ndi matenda a shuga mellitus (DM), ndikufuna kudziwa kusiyanitsa pakati pa malingaliro monga masewera olimbitsa thupi ndi maphunziro akuthupi. Mu nkhani yoyamba, tikulankhula za kulimbana kosalekeza chifukwa chotsatira, chachiwiri - zokhudzana ndi zolimbitsa thupi.

Kuphatikiza apo, ziyenera kukumbukiridwa kuti kwa matenda amtundu wa 1 komanso mtundu wa 2, malingaliro pazomwe amachita pakhungu ndi osiyana.

Matenda a shuga ndi masewera akatswiri

Pali akatswiri othamanga padziko lapansi omwe akhala akulandila insulin tsiku lililonse kuyambira nthawi yaunyamata ndipo apeza zotsatira zabwino. Mwachitsanzo, woteteza wamkulu wa timu ya mpira ya Real Madrid ndi timu ya Spain ya Nacho, yemwe adalemba zolinga zabwino kwambiri pa World Cup ya Russia ku Russia, adwala matenda ashuga ali ndi zaka 12. Kwa nthawi yayitali, ndinadzionera wodwala yemwe, kumapeto kwa zaka zana lomaliza, anali mgulu la gulu la mpira la amuna la ku Russia.

Komabe, zitsanzo zoterezi ndi zosiyana. Matenda a shuga ndi matenda oopsa, omwe nthawi zambiri amakhala ndi kuwonongeka kwa ziwalo zofunika kwambiri ndi machitidwe. Masewera akatswiri sindingavomereze kwa odwala omwe ali ndi matenda ashuga konse.

Ubwino wakuchita zolimbitsa thupi mu shuga

Kuchita masewera olimbitsa thupi pafupipafupi ndi gawo la njira zovuta zochizira matenda ashuga. Izi ndizowona makamaka kwa odwala omwe ali ndi kunenepa kwambiri, komwe amalembedwa zoposa 90% ya odwala matenda amtundu wa 2.

Kusintha kwa njira zochiritsira (kutanthauza kukhathamiritsa kwa zakudya, kuchepa mphamvu zama calorie ndikulimbitsa thupi), pamodzi ndi mankhwala okwanira, komanso nthawi zina popanda, ndi njira yothandizira komanso yothandiza odwala omwe ali ndi matenda ashuga.

Zotsatira zabwino zolimbitsa thupi pafupipafupi pa matenda a kagayidwe kazakudya kwa odwala (makamaka omwe ali onenepa kwambiri kapena onenepa kwambiri) zimatsimikiziridwa kuyambira kalekale, chifukwa, mwachitsanzo, kulimba kwa matenda amtundu wa 2 kumapangitsa thanzi la odwala.

Kuchepetsa thupi, kuwonjezeka kwa minofu yochuluka ya thupi kumathandizira kukulitsa mphamvu ya insulini, kusintha kayendedwe ka glucose kumisempha, kamene kamadwala matenda a dystrophy pamikhalidwe yovuta ya hyperglycemia. Kuphatikiza apo, mtima wamtima umalimbitsidwa, kupsinjika kokhala ndi nkhawa kumakhazikika ndipo kusintha kumakhala bwino.

Zochita zolimbitsa thupi ndizololedwa

Zochitika zolimbitsa thupi, zomwe ndimatha kuchita masewera olimbitsa thupi (zophunzitsira za Cardio), zimathandiza odwala omwe ali ndi matenda ashuga.

Ndikulimbikitsa kuti muzisamalira mitundu ya zochitika zolimbitsa thupi monga kuyenda, kuthamanga, kusambira, kuyendetsa njinga, kuvina, kupalasa, kuyenda pansi.

Nthawi zambiri odwala amachita chidwi ndi yogwira yoga, Pilates ndi kusintha kwawo. Masewera olimbitsa thupi awa ndi abwino kwa thanzi, komabe, katunduyu siwambiri, choncho muyenera kuyembekeza kuwonda odwala onenepa sayenera kutero. Ndikupangira kuphatikiza yogati ndi Pilates ndi zolimbitsa zolimbitsa thupi.

Momwe mungasungire makalasi

Ngati m'mbuyomu mudakhala moyo wongokhala, ndiye musanayambe makalasi muyenera kufunsa uphungu.

Ndikofunikira kuti kulimba kwamaphunziro kumachulukire pang'onopang'ono. Muyenera kuphunzira momwe mungawerengere mtimawo moyenera.

Osanyalanyaza kuthekera kwa katundu woyambira watsiku ndi tsiku, mwachitsanzo: yenda maulendo 2-3, osayenda, osagwiritsa ntchito mayendedwe onse, kukwera masitepe kupita pansi.

Musaiwale kuyan'ana mkhalidwe wa kagayidwe kazakudya. Kugwiritsa ntchito magazi a glucose anu pafupipafupi kuyenera kukhala chizolowezi.

Makalasi ayenera kukhala mwadongosolo (mpaka nthawi 5-6 pa sabata). Amatha kukhala okonzedwa panja kapena kunyumba, komanso masewera olimbitsa thupi.

Ngati mwasainira kilabu, muyenera kudziwitsa dokotala wanu wamasewera ndi alangizi anu za matenda anu. Komabe, kumbukirani kuti dotolo mu kilabu, pokhala katswiri pa gawo lake, atha kukhala osadziwa zambiri mu endocrinology yamakono, choncho muyenera kuwunika momwe mulili ndikuwunikira kupirira kwa zochitika zolimbitsa thupi nokha.

Palibe vuto musachulukitse thupi. Ngati mukumva zosasangalatsa kapena zachilendo, onetsetsani kuti mwapuma. Sichikhala chopepuka kuyendetsa kuchuluka kwa shuga. Izi ndizofunikira makamaka kwa othamanga omwe akuyambira.

Zofunika kukumbukira

Simungathe kuyamba kuphunzitsa pamimba yopanda kanthu. Ndikofunika kuyamba makalasi 45-60 mphindi mutatha kudya. Kumbukirani kuti nthawi zambiri pogwira ntchito zolimbitsa thupi, kuchuluka kwa glucose kumatsika chifukwa kupezeka kwa glucose ndi minofu.

Ngati mukumva njala, muyenera kupuma ndikudya. Ngati mumalandira mankhwala a insulin, ndipo mukamachita masewera olimbitsa thupi pali zizindikiro za hypoglycemia, onetsetsani kuti mutenga chakudya cham'mimba mosavuta (madzi odzaza, maswiti amodzi kapena awiri). Ngati zizindikirozi zakumananso (izi ziyenera kutsimikiziridwa mwa kudziwa kuchuluka kwa shuga), kusintha kwa mankhwala a hypoglycemic ndikofunikira.

Kuthetsa thukuta kwambiri pakulimbitsa thupi kumatha kuyambitsa kuchuluka kwa glucose chifukwa kuchepa kwa kuchuluka kwa magazi ozungulira. Kumbukirani kuti ludzu silingalekeredwe zivute zitani!

Kuyang'aniridwa kwakukulu kuyenera kulipidwa posankhidwa nsapato zamasewera, zomwe ziyenera kukhala zomasuka, zopepuka komanso zowoneka bwino. Musaiwale za chiwopsezo chowonjezeka cha gangore! Mukamaliza maphunziro, onetsetsani kuti mwapenda bwino mapazi, kuphatikizapo miyendo. Khalani omasuka kugwiritsa ntchito kalilore pa izi. Zowonongeka zazing'ono zikufunikira kuti muchitepo kanthu mwachangu.

Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kukhala atcheru komanso athanzi kwa zaka zikubwerazi. Ndi matenda a shuga mungathe ndipo muyenera kukhala ndi moyo mokwanira!