Kuthamanga kapena kuyenda, ndibwino shuga?

Zomwe zili bwino - kuthamanga kapena kuyenda - ndizovuta kunena motsimikiza, chifukwa panthawi yodziwikiratu, munthu wodwala matenda ashuga sangakhale ndi magawo osiyana olimbitsa thupi, komanso, ngati matenda amtundu wa 2, amakhala ndi mtima wothandizirana ndi mtima. Ngati tizingolankhula za wachinyamata yemwe wadwala matenda oyamba a matenda ashuga 1, ndiye kuti wodwalayo asankha zomwe amakonda kwambiri - kuyenda kapena kuthamanga. Koma kwa anthu omwe ali ndi matenda a shuga a 2, ndibwino nthawi zonse kuyamba masewera olimbitsa thupi poyenda. Nthawi zambiri, odwala oterewa amalemera kwambiri, amakhala pansi ndipo mwina amakhala ndi matenda osiyanasiyana.

Ngati kuyenda kwakutali kumayambitsa "zovuta", ndiye kuti mutha kuyamba ndi mphindi 5 mpaka 10. Koma nthawi zambiri yokwera mtengo ndikuyenda mothamanga kwambiri pafupifupi mphindi 45-60. Popita nthawi, mutha kuwonjezera osati nthawi yoyenda, komanso kukula kwake. Ponena za kuthamanga, zolimbitsa thupi zamtunduwu ndi zolemera kale, ndiye kuti, katatu kuposa kukomoka mphamvu kuyerekeza ndikuyenda. Chifukwa chake, kuthamanga kumakuthandizani kuti muchepetse kuchepa kwa thupi, koma zotsatira zake zidzakhala zokhazokha mwa anthu okonzekera thupi posagwirizana ndi mtima, kupuma komanso minofu yolumikizana.

Chifukwa chake, palibe yankho lotsimikizika kuti ndi mtundu wanji wakuchita masewera olimbitsa thupi womwe ungakhale wabwino kwambiri kwa anthu odwala matenda ashuga. Koma nthawi zonse muziyesetsa kuchita zinthu mokangalika monga momwe thanzi lanu limafunira. Ngati mutha kuthamanga ndipo dokotala amalola kuti muchite maphunziro oterowo, ndibwino kuti musakhale aulesi osangoyendetsa kumene ndikuyenda.

Zomwe zafotokozedwazo sindiwo kufunsa kuchipatala ndipo sizingaloze kuyendera dokotala.

Momwe ndimadwala

Momwe zonse zidayambira komanso momwe zidatsala pang'ono kutha.

O matenda ashuga Ndikudziwa kuyambira ndili mwana, achibale ambiri omwe ali pa mbali ya makolo ndi amayi amadwala matendawa, ndipo kwa ena mwa iwo matendawa adabweretsa imfa.

Ngakhale chibadwidwe choyipa, m'malingaliro mwanga sindinavomereze kuti ndidzaza mndandanda wachisoni wa odwala matenda a shuga omwe amadalira insulin, chifukwa chake sindinayesetse kuti izi zisachitike. Mafuta onunkhira kwambiri komanso okoma, kuphatikiza zakumwa zoledzeretsa, zomwe, makamaka panthawi yaunyamata wophunzira, kuyika modekha, sizinasiyane kwambiri.

M'chilimwe cha 1993, ndinali ndi zisonyezo zoyambirira za matenda ashuga: kununkhira kwa acetone kuchokera mkamwa mwanga, shuga mkodzo wanga, kukodza pafupipafupi asanagone komanso kugona. Pofika kumapeto kwa chaka cha 1995, kuchepa thupi kudali 34 kg (idatsika kuchoka pa 105 kufika pa 71 kg), ndipo pafupi ndi Chaka Chatsopano, kukokana kwa mwendo ndikuyamba kwawo kosalephera kudayamba.

Ndinangopita kwa dokotala kumapeto kwa Okutobala 1996. Zotsatira za mayeso a labotale zomwe zimachitika kuchipatala komwe amakhala zimatsimikizira malingaliro a madotolo: izi matenda ashuga.

Pambuyo poyesa kugwiritsa ntchito mapiritsi osiyanasiyana, pamapeto pake ndidasinthidwa kukhala m'gulu la odwala matenda a shuga omwe amadalira insulin ndipo ndidadzibaya ndekha 18 ndi 10 insulin "yayitali" komanso 6 ma unit katatu patsiku la insulin "yayifupi". Komabe, mankhwalawa sanapindule kwenikweni, ndichifukwa chake mu Ogasiti 1997 ndinapita kuchipatala, komwe mlingo wa insulin "yayitali" (magawo 16 ndi 10, mlingo wa insulin "yayifupi" unakhalabe womwewo) ndipo unakhazikika pakadwala shuga wamagazi, zomwe zimatsalira pamlingo wa 6,5,5 mmol / l masana, acetone ndi shuga mumkodzo anazimiririka (malinga ndi mbiri ya zamankhwala). Malangizo anaperekedwa kuti andisamutsire ku cholembera.

Kunali kopindulitsa pang'ono chifukwa chokhala m'chipatala, nditangobwerera moyo wabwinoko, kuyesetsa konse kwa madotolo kunatsika. Mwazi wa shuga unayambanso kukwera, acetone ndi shuga zimatuluka mkodzo, kuwonjezera apo, patatha mwezi umodzi potency idathereratu, yomwe ikusowekera (chifukwa chake, nzika, chitani zonse panthawi, musakokere mpaka chomaliza). Zonsezi zinachitika makamaka chifukwa cha kuperewera kwa zakudya m'thupi, chifukwa wodwala yemwe amadalira matenda a shuga ayenera kudya maulendo asanu ndi limodzi patsiku, osati atatu, monga ine, koma izi zidadziwika pokhapokha atandigwira ndikugwira kwa adokotala azakhali anga. Ndinapatsidwa mtundu watsopano wa insulin "yayitali" (magawo 10 ndi 10), ndipo ndinali kumva bwino.

Komabe, ntchito zamagalimoto zinali zochepa kwambiri (ndinayenda ngati agogo okalamba) ndipo sindinapume konse, miyendo yanga imazizira kwambiri usiku ndipo inali yocheperako. Kulemera makilogalamu 71 ndi kutalika kwa masentimita 190. Choyipa chachikulu! Monga Sharik ananena m'ntchito yodziwika ya ana: "Zomwe zimaduka, ndiye kuti mchira umagwa." Komabe, gonani pansi ndi kufa. Ndibwino kuti kukumbukira sikulephera.

Ndipo kenako ndinakumbukira kuti nthawi ina ndimangodzipatula ndipo panthawi yodwala matendawa ndidatsitsimuka nditasambira pang'ono.

"Ngati?" - Ndinaganiza, ndikugula njinga, chifukwa sindinayambe kuthamanga, mwachitsanzo, kunalibe mphamvu yakuthupi kapena yamakhalidwe (yomwe imathamanga ikamawomba ndi mphepo).

Kuyamba kwanga kunandipatsa chisangalalo chosaneneka. Ndidabalalika pamsewu waukulu wa Yaroslavl kotero kuti agalu apafupi analibe nthawi yakubayo, ndipo mawu amkati adati: "Titha!"

Chochitika pamwambapa chinachitika mu Epulo 1998.

O masewera, ndinu dokotala.

Ndayamba. Epulo 1998 - Juni 1999. Ngati sichoncho pa njinga?!

Awa ndi chiyambi komanso nthawi yachangu kwambiri yokwera njinga. Makalasi adachitika ngakhale nthawi yozizira, chifukwa chomwe njinga yoyamba idasweka kwathunthu, ndipo ndidakhala ngati mwana wabwinobwino (kulemera kudakhala makilogalamu 84-86), yemwe adapatsidwa zaka zochepa kuposa momwe zinaliri.

Gawo lachiwiri. Juni 1999 - Ogasiti 1999 Mavuto osakhalitsa. Osasokoneza njira.

Nthawi yovuta kwambiri pantchito yanga yatsopano y masewera. Nditataya mwayi wokwera njinga chifukwa chakusokonekera kwadzidzidzi, sindinathe kupeza m'malo mwake. Ndidayesa kuyenda ndikubwerera (mphindi 45 pamenepo ndikubwerera mphindi 45), koma m'malo mwake ndidasowa kolakwika. Kulemera kunayamba kukula (kufikira 96 makilogalamu), msuzi wamagazi woyenda pansi. Kuphatikiza apo, m'mawa zinthu sizinali bwino. Cholinga chake chinali chakuti pakuwonjezeka kwa kulemera kwa thupi, kunali kofunikira kuwonjezera kuchuluka kwa insulin yayitali "m'mawa ndi usiku." Koma ndinapita njira ina. Ndinaganiza zothamanga.

Siteji yodwala. Ogasiti 1999 - Disembala 1999. China chake chikuyenera kuchitika. Pali njira imodzi yokhayo - kuthamangira.

Kuyamba kwa ntchito yothamanga mtunda wautali. M'nthawi yochepa (pafupifupi miyezi iwiri) Thupi lanyama la Fedulov adafika pazaka 25. Podzafika Okutobala, sindimatha kuyima kwa maola pafupifupi 2,5 m'madambo oyenda. Panthawi imeneyi, adazindikira kuti kuthamanga kwambiri kwamthupi kumawonjezera shuga wambiri m'magazi (mayunitsi a 19-23), chifukwa cha kuchuluka kwa insulin "yayitali" komanso kumwa kwambiri pakudya kadzutsa kachiwiri kwa timadziti. Pambuyo pakuchita zolimbitsa thupi kwambiri, kuchuluka kwa shuga kunatsika mwazonse (4.5-10 mmol / l), ndipo ndi shuga woyamba, kupumula kunabwera mphindi 15-20 pambuyo poyambira makalasi. Kuphatikiza apo, ngati maphunzirowo (chochitika chotere sichingatchulidwe mwanjira ina) chinkachitika ola limodzi mutadya chakudya chamadzulo, ndiye kuti vuto la hypoglycemic limachitika kawirikawiri, kuchuluka kwa shuga m'magazi kumatsika pamitengo ya 1.5-2 mmol / l (malinga ndi zomverera). Zinali zosasangalatsa, koma ndinasonkhanitsa zofuna zanga m'makutu ndikumachepetsa pang'ono, ndikupitilizabe kuthamanga. Pakadutsa mphindi pafupifupi 10-15, kuukiraku kunatha, ndipo kuchuluka kwa shuga komwe sikunachitike. Miyeso yakunyumba inawonetsa 3.5-7.5 mmol / l. Kenako kunalibe nthawi yoti tionenso bwino nkhaniyi. Ndinkafuna kuti ndithane ndi vuto lisachedwe, kuthamangira kunyumba, ndikadye ndikupita kukagona.

Gawo la IV. Disembala 1999 - Julayi 2001

Kuyenda pansi Kuyenda pang'onopang'ono. Kusintha kwa mitundu yosinthika ya jekeseni. Masewera ndi njira yothanirana yowonjezera shuga m'magazi, yomwe imawoneka pambuyo pa kumwa ndi kususuka.

Inali nthawi imeneyi pamene ndinali ndi chidwi chofuna kusewera, zomwe mpaka pano sizikupita. Zipangizo zodziwika bwino kwambiri komanso zida zapamwamba zidagulidwa, ndipo njira yosinthiramo masewera inali yokonzedwa. Makalasi amachitika tsiku lililonse. Mkulu shuga wambiri amawonjezera ngakhale mwachangu. Izi zidachitika onse chifukwa cha katundu wambiri, komanso chifukwa chodandaula. Zadziwika kuti ngakhale ndi shuga wambiri (15-18 mmol / l), kuukira kwa hypoglycemia kumatha kuchitika chifukwa cha zifukwa zosadziwika. Inali nthawi yayitali yosanja pambuyo pa chakudya chamasana komanso asanadye chakudya cham'mawa (kuyambira maola 10 mpaka 13) kuti pakatha mphindi 30 imatha "kugwedezeka", makamaka ngati kuchuluka kwa shuga m'mawa kunali pafupifupi 4.5-6 mmol / l, jakisoni wam'mawa Insulin "yayitali" komanso "yofupikirapo" sinalembedwe panthawi ngati makalasi adachitidwa kale kuposa maola 1.5 kuchokera kadzutsa kachiwiri ndikuyamba kuthamanga kwambiri.

M'nyengo yozizira, ski, ndi nthawi yotentha, njinga. Kwa ine, uwu ndi mankhwala abwino kwambiri.

Kumayambiriro kwa chilimwe 2001, ndimatha kukhala maola 3-4 pahatchi yanga "yachitsulo", ndikuyendetsa mosadukiza njinga, mizu, m'mwamba ndi pansi, ndikuchoka pamitengo yomwe idawonekera mwadzidzidzi panjira, ikugwetsa matope, ndikuwopseza anthu akuyenda paki ya anthu. Kupeza kumene ndinapanga kunandidabwitsa koposa zonse: kuyendetsa njinga, ngakhale utali wotani, kutalika kwake komanso momwe zinthu zikuyendera, sizinaphule kanthu. Kugwa kapena kuvulaza sikunandilepheretse kukhala ndi thupi langwiro. Inali panthawiyi pomwe "ife", pamadongosolo audokotala azigawo, tinasiya kuwaza makeke okoma pa chakudya chachiwiri ndikuwonjezera kuchuluka kwa insulin kwa magawo 16-18 m'mawa ndi mayunitsi 12-14 usiku ndipo makamaka anayamba kugwiritsa ntchito jekeseni wosasintha. zimatsimikiziridwa ndi boma lathanzi (ngakhale ndili ndi chimfine kapena ayi), mayendedwe amoyo (kaya ndimasewera kapena ayi), kuchuluka kwa zakudya (panthawi zamaphwando amphokoso ndi zina, kuchuluka kwa jakisoni kumatengera nthawi ya chochitika, mtundu wa zakudya zomwe zimagwiritsidwa ntchito, kuchuluka kwake ennogo ndi kumwa). Nthawiyi idadziwika ndi chidziwitso choyambirira chogwiritsa ntchito zolimbitsa thupi ngati njira yochira pambuyo poyamwa kwambiri maswiti ndi maswiti.

Ndipo zidachitika monga choncho. Pambuyo pa kumwa kwambiri mowa ndi confectionery patsiku la 10 la "kampani yakunyumba", ndinamva kuyamwa pakamwa. Zinafika poti kupuma kudzera mu nasopharynx kunayamba kukhala kovuta. Kuphatikiza apo, ndikuchita kususuka, ndidapanga majakisoni awiri a magawo 8 a "actropide" mosinthana ndi maola atatu. Zotsatira zake zinali ziro. Koma kuyenda makilomita 20, kuyenda movutikira, nyengo idangoleketsa, komanso shuga wambiri. Miyeso yotsatira idawonetsa mulingo wa 0% mumkodzo (ziwalo zoyeserera magazi ndiye zidatha), ndiye kuti, potengera ma analogies am'mbuyomu, kuchuluka kwa shuga kwa magazi sikunali kokwanira 7.5 mmol / l. Zowona, kuyesa kotereku sikulimbikitsidwa kwa anthu osaphunzira.

V siteji. Julayi 2001 - Epulo 26, 2002. Zochita zatsopano. Adathamanga! Mkhalidwe "wanjala."

Ndayamba kuyenda - chizolowezi chatsopano.

Skis pa mawilo - ntchito yosangalatsa kwambiri, koma yovuta. Akatswiri ochita masewera olimbitsa thupi mu nthawi yakwawo amasunga maluso awo ndi thandizo lawo, osatinso. Koma ndimalingaliro angati omwe amautsa anthu mozungulira, akuyenda pa phula nthawi yotentha!

Chifukwa chake, ndinadzigwira momwe ziyenera kukhalira. Patatha mwezi umodzi chiyambire maphunziro, ndinayenda mpaka 20 km, nditatha awiri - kale pafupifupi 30 km. Kuchuluka kwa katundu sabata iliyonse kunali motere: 10 km - 4 times sabata, 20 km - 2 times sabata, pafupifupi 30 km - 1 nthawi pa sabata (mtunda akuyerekezedwa ndi mtunda wokutidwa).

Kuthamanga kunazirala kumbuyo. Poyamba - mpaka chipale chofewa chokhazikika chomwecho panali anthu ochepa kwambiri oyenda. Ndikuwaphunzira, ndazindikira kuti kuyamba pang'ono kuchita masewera olimbitsa thupi pambuyo pa mphindi 15 mpaka 20 kudatsogolera kukuwombana pang'ono, komwe kumayenera kumenyedwa, mokakamira komanso mosasunthira patsogolo, kapena boma lomwe likuyandikira kuwukira. Maphunziro a m'mawa Loweruka ndi Lamlungu, komanso maphunziro ofanana ndi ski omwe afotokozedwa pamwambapa, nthawi zambiri pambuyo pa mphindi 20-30 zimayambitsa kukomoka. (Pambuyo pake, pakupenda mosamalitsa, izi zidawonekeranso panthawi yothamangira.)

Inali nthawi iyi yomwe "ndidafikira" mkhalidwe wa "kutopa kwamisempha." Nthawi yoyamba - pa skis (pafupi-fupi 2 mafunde atakutidwa ndi chipale chofewa m'masiku awiri), kachiwiri - pa scooters (pafupifupi 33 km km mtunda). Zomwe zimasiyanitsa mkhalidwe "wanjala yam'mimba" kuukira kwa hypoglycemia ifotokozedwa mu nkhani yotsatira. Sindinamvepo zovuta zina zilizonse, kupatula ngati chimfine chomwe chalandira posachedwa. Panalibe chakudya chowonjezera, komabe, pazochitika zonsezi, nditapumula kwa mphindi 10, ndimatha kupita kale (ndipo ndimayenera kupita pafupifupi mphindi 30), ndikufika - sindinafe. Tsiku lotsatira, adapitiliza kuyenda mwamtendere mpaka kukapanda masewera. Nyengo yachisanu inali itasweka chifukwa cha chimfine ndi chipale chofewa, chomwe chinali chitasungunuka kale kumayambiriro kwa Marichi. Chimfine chinali chovuta, koma matenthedwe atakhala abwinobwino, ndinachira mwachangu ndipo patatha masiku awiri ndinali ndikuuluka sisitimu ngati masiku onse. Kuchuluka kwa katundu wowongolera ski anali motere: 15 km - 5 times sabata (skating), 25 km - 1 nthawi pa sabata (skating), 30 km - 1 nthawi pa sabata (classic kuthamanga). Zochita zokhazikika zamasewera zimathandizira kuti achire kwambiri.

Gawo la VI. Epulo 27 - Okutobala 12, 2002. Pitani ku Italy ndi Greece. Chilala cha chilimwe komanso zovuta zopanga. Kuchita masewera olimbitsa thupi limodzi ndi kusuta, mikhalidwe yotentha yotentha, utsi ndi nkhawa zamanjenje. Lingaliro latsopano la dziko. Dziwani zampikisano woyamba. "Loto Lalikulu la Bulu Wapinki."

Tsopano, zinthu zoyamba.

Munthu amatha kulankhula mosalekeza za Italy ndi Greece. Ndimalemekeza ukulu wa Agiriki ndi Aroma akale kuyambira ndili mwana. Koma zomwe mumawerenga zimatha zisanachitike zomwe mukuwona. Nditangofika ku Roma, nthawi yomweyo ndinakhala gawo lake (ndikunena zomwezi ku Atene). Kuyang'ana zolengedwa zamanja amunthu, mumayamba kuzindikira kutalika kwa dziko lapansi.

Kunali kuno, ku Roma, komwe ndinazindikira kuti zonse zomwe timazungulira zinali zazing'ono m'moyo, ndipo kuchezera ku Atene kunanditsimikizira mu lingaliro ili kwambiri, ndipo ndidasankha kuti tisayese nkhawa lero zovuta.

Pakati paulendo wopita ku Italy ndi Greece, inali nthawi yolimba, yopanda chilimwe, yodzala ndi mayesero ndi mavuto. Kuti muchepetse nkhawa zomwe zimabwera chifukwa chotsogolera anzanga komanso abwanawa, ndinayamba kusuta. Komabe, masewera sanayime ngakhale m'masiku a utsi wolemera mumzinda womwe unayambitsidwa ndi moto wa peat. Mosadabwitsa, kusuta sikunakhudze kulimba kwamunthu. Zinangopangitsanso kuti miyendo isabwererenso. Ngakhale kuwonjezeka kwa jakisoni wa jekeseni waactropide ku magawo 9 anali makamaka chifukwa cha nyengo yozizira kwambiri ya chilimwe ya 2002.

Nthawi yomweyo, "ntchito yopanga" panjira yodzidzimutsa idandibweretsera pafupifupi theka la kukomoka: Ndidayenera kukhala nthawi yayitali "pakupanga" mpaka maola 22, ndipo nditatha masiku awiri mpaka maola 24, popanda kuthekera komanso kuyamba kudya (shuga adafika 28 mmol / l). Koma, ndikudabwatu, m'malo onsewa kuyankha kwakanthawi kunazimitsidwa mwachangu ndi "olimbitsa thupi achi China", omwe adotolo wanga adandiphunzitsa, ndipo kuchuluka kwa shuga m'magazi kunachepetsedwa kufika 11.5 mmol / l m'mawa ndi mlingo waactropide wa magawo 10 ndipo pomaliza pake adalipira Pakutha tsiku lotsatira, kugwiritsa ntchito jekeseni wa insulin yotentha (18 ndi 14 - "yayitali" ndi 3 x 9 - "lalifupi") komanso nthawi yanthawi komanso kuthamanga. Inde, kuyenda ndi moyo.

Ndasiya kusuta chifukwa chotsatira (inde, ine, ambiri, nditangogwidwa). Sindinapite ku Greece kokha kuti ndikhudze "ndikuwona", koma kuti ndikadziyesetse ndekha kuthamanga liwiro lodziwika bwino kwambiri - mtunda wochokera mtawuni ya Marathon kupita ku Atene.

Mpikisano unachitika pa Okutobala 8, 2002. Ndinkakonza zonse: zikwanje zapadera, yunifolomu ya mitundu ya mbendera yathu komanso zolembedwa zoyenera mu Chirasha - aliyense akuyenera kuwona kuti nthumwi ya Russia ikuyenda, ndi chikwama chapadera cha chakudya ndi msuzi, zomwe zimangolowa munjira , ndi kamera yowombera nkhani yaying'ono. Chilichonse chinali chokonzeka, kupatula ine ndekha.

Ndidafuna kuthamangira ku Atene ndi chigonjetso. Koma kusazindikira pamtunda, kutentha kwa madigiri 30 ndipo, koposa zonse, kupumula kwa masiku khumi m'masewera, kuphatikiza kuphwanya malamulo azamasewera, sanalolere kuti akwaniritse dongosolo mpaka pamapeto. Chifukwa chiyani? Chifukwa ndinathamanga pafupifupi 22-25 km, ndipo mtunda wonsewo unali wapansi. Anaponya chifukwa anamvetsetsa: Sindingathenso. Chifukwa chochita mantha ndi vuto la hypoglycemia panthawi yomwe akuyenda, ndinadya zipatso ndi mkaka ndi batala buledi, yemwe, ndikuganiza ndi pakamwa lowoneka bwino, adakweza shuga langa lamwazi, koma kuyenda kwakutali pamlingo woyipa kudalipiriratu ntchito zoyipa izi. Palibe chomwe chinatsala koma kutopa. Ulendo wonsewo udatenga maola 6 mphindi 30, pomwe maola 2.5 - kuthamanga, maola 4 - kuyenda.

Izi mosatsimikiza zidatsimikiza kuti: kuti muchepetse shuga m'magazi poyenda, muyenera kuyenda mtunda woyenda bwino. Chifukwa chiyani chitsimikiziro sichiri mwanjira? Chifukwa zimatenga nthawi yayitali kuti lipite, ndipo pakamwa lowuma kumatha chifukwa cha kusowa kwamadzi. Kupatula apo, zikhalidwe zonse asanathamange kuthamanga zinali pafupi ndi boma la "njala yam'mimba", yomwe imadziwikanso ndi kufooka kwa thupi. Izi zisanachitike, ndinakumana ndi mayendedwe atali ndi shuga wambiri, ndipo adabweretsa zofananazo ngati akuthamanga. Ndi mtunda womwewo wa 8 km, kuchuluka kwa nthawi yoyenda ndikuyenda nthawi yochepera 1: 2. Ndi zigawo zochepa (mwachitsanzo, 1: 3, komabe, pamtunda wa 5 km), sizinachitike. Kutsimikizika kwa mawu omaliza kumafunikira kufufuza kowonjezereka m'malo osiyanasiyana.

Chifukwa chokwiyitsa, iye adaponyera malipoti. Zomwe zidachitika zidzakhalabe kukumbukira kukumbukira kwa kudzikhulupirira kwanu.

Kuyesera kosapindulitsa kunapangitsa kuti katswiri wa matenda ashuga a Fedulov alote zaulendo wapadziko lonse lapansi wokwera njinga.

Kubwerera ku zochitika zaku Atene. Patsiku lomasulira lomwe ndinakhala ku Greece, ndinayenera kubwereza mpikisano wolephera. Kutenga zinthu zochepa ndi ine, osasokonezedwa ndi kujambula, ndakwaniritsa cholinga changa maola opitilira 4.5 - Ndinathamanga mpikisano wothamanga wapamwamba kwambiri.

Gawo la VII. "Ulendo wamizinda inayi." Pobwerera kuchokera ku Greece, adaganiza kuti: "Bwanji ngati kuthamanga kotereku kumachitika mu" Amuna atatu ": ku Moscow, Istanbul ndi mzinda wamuyaya?" Powonjezera iwo pamtunda womwe tidagonjetseka kale ku Greece, timapeza "kuwonera midzi inayi".

Tsopano ndikulemba mndandanda wautali wophatikizidwa paulendo uwu.

Ku Atene - masewera olimbitsa thupi omwe atchulidwa kale pamwambapa. Ku Moscow - pafupi mphepete mwa wakale "Chamber-College shaft". Mpikisano unachitika pa Novembara 24, 2002. Unayamba pa Semenovskaya Square, kenako mtunda unadutsa m'misewu Izmailovsky Val, Preobrazhensky Val, Bogorodsky Val, Oleniy Val, Sokolniki Val, Suschevsky Val, Butyrsky Val, Georgia waku Val, Presnensky Val, pamodzi ndi Luzhniki ", kenako pa Luzhniki Stadium komanso m'mbali mwa Khamovnichesky Val kupita ku Frunze Embankment, kenako mpaka pa mlatho woyenda, kudutsa mlatho ndi paki kupita ku Shabolovka kudutsa Serpukhov Val kudutsa Avtozavodsky Bridge, mayadi oti Proletarka, kenako Rogozhsky, Zolotorozhsky, Hospital ndi Semenov shaft yamlengalenga, yomalizidwa pa Semenovskaya Square. Ulendowu wonse unatenga maola 5 mphindi 45. Pathawiyi, adadwala ndi shuga. Mlingo wamagazi pambuyo kuthamanga anali 5.6 mmol / l.

Ku Istanbul - m'mphepete mwa linga la mzindawo komanso Bosphorous kuchokera ku Marmara mpaka Nyanja Yakuda. Adathamanga mozungulira linga pa Januware 6, 2003. Adathamanga mu ola limodzi 50 mphindi.

M'mphepete mwa Bosphorus - Januware 7, 2003. Ndidathawa kuchokera kunyanja kupita kunyanja maola 4 mphindi 32.

Ku Roma - mpikisano wozungulira mabwalo - mu 2 maola 45 mphindi.

Mpikisano wochokera pa Msonkhano, kudzera pa chipata "Pyramid" mumsewu waukulu "Street of Christopher Columbus" kupita ku mzinda wa Ostia ku Nyanja ya Tyrrhenian - maola 4 mphindi 15.

Kuchokera pa Forum kudzera pa zipata za San Sebastiano kudutsa Appian Way kupita kumanda a Cecilia Metella ndikubwerera ku Msonkhano - mu 1 ora 50 mphindi.

Gawo la VIII. Nyengo yachilimwe 2003 Nyengo yozizira ya 2003/2004

Nyengo yachilimwe ya 2003 sinakhale yopambana kwambiri. Ndinkafuna kukwera njinga pozungulira Moscow kudutsa mumsewu waukulu wa A-107 (mumsewu wa "konkriti") - 335 km. Sizinachite bwino chifukwa cha zovuta zomwe ndimakhala nazo chikonga. Chowonadi ndi chakuti malo athu opanga amapanga utsi wambiri. Ndikukupeza mankhwalawo, chilimwe chinali chitatha. Tiyeni tisinthe izi mtsogolo. Koma nyengo yachisanu inali yopambana. Pulogalamu ya ski imakwaniritsidwa bwino.

Pofika m'mwezi wa Marichi, adaganiza zodziyesera pa pulogalamu ya siki ya Olimpiki. Zowona, ndidasowa nyengo, ndipo ndinali nawo mtunda wotsiriza kuti ndidutse.

Pamasiku opitilira 6, mtunda wotsatirawu udakutidwa: 30 km yokhala ndi class class, 15 km yokhala ndi skate course, 30 km yokhala ndi iwiri (15 km yokhala ndi skate + 15 classics), 15 km yokhala ndi classical, 20 km ndi kavalo, 10 km class , 50 km - "kavalo" (maola 4 maminiti 32).

Nthawi inali 50 km chabe. Pakadali pano pokonzekera, ntchitoyi inali: kumaliza malowa omwe ali pamwambapa munthawi yolimba.

Zotsatira zamaphunziro akuthupi pazinthu zamkati

Chinsinsi chachikulu chakuchita bwino ndi masewera olimbitsa thupi ndikuti kuwonjezeka kwa minofu imatha kuyamwa glucose, potero kuchepetsa kuchuluka kwa insulin.

Madokotala ambiri amati matenda ashuga ndi chifukwa cha moyo wa munthu. Kuonetsetsa kuti mkhalidwe waumoyo suwonjezereka, odwala matenda ashuga ayenera kudya moyenera, kusewera masewera, kuyang'ana kuchuluka kwa shuga m'magazi ndikutsatira malamulo a chithandizo chamankhwala.

Pambuyo pophunzitsidwa, simungathe kudya zinthu zambiri zomwe zimakhala ndi mafuta ndi mafuta (shuga, chokoleti, makeke, zipatso zotsekemera ndi timadziti). Izi sizingokulitsa masewera, komanso kuwonjezera kuchuluka kwa shuga. Tiyenera kukumbukira kuti chilichonse ndi chothandiza pamlingo wocheperako. Ndi chikhumbo chachikulu, mutha kudya kachidutswa kakang'ono ka "zoletsedwa" chakudya.

Kuchita zolimbitsa thupi pafupipafupi komanso kotheka kumathandizira thanzi la munthu, chifukwa cha zomwe zimachitika:

Njira yothandizira. Mukamaphunzitsidwa, kupuma kumatheka komanso kusinthana kwa gasi kumachuluka, chifukwa chomwe bronchi ndi mapapu zimamasulidwa ku ntchofu.
Mtima wamtima. Kuchita zolimbitsa thupi, wodwalayo amalimbitsa minofu yamtima, komanso kumawonjezera kuyenderera kwa magazi m'miyendo ndi pelvis.
Matumbo oyenda. Pa masewera olimbitsa thupi, minyewa yam'mimba imakhudza m'mimba, chifukwa chake, chakudya chimatengedwa bwino.
Machitidwe amanjenje. Maphunziro akuthupi amakhudza bwino mkhalidwe wamunthu wamunthu. Kuphatikiza apo, kusinthanitsa kwa gasi komanso kuchuluka kwa magazi kumathandizira kuti ubongo ukhale wabwino.
Musculoskeletal system. Mukamachita masewera olimbitsa thupi, fupa limasinthidwa mwachangu ndipo mawonekedwe ake amkati amamangidwa.
Chitetezo cha mthupi. Kulimbitsa kayendedwe ka lymphatic kumabweretsa kukonzanso mwachangu kwa maselo chitetezo chathupi ndikuchotsa madzi owonjezera.
Dongosolo la Endocrine. Zotsatira zamachitidwe olimbitsa thupi m'thupi, kupanga kwa mahomoni okula kumakulirakulira. Ndiwotsutsa wa insulin. Pakakhala kuchuluka kwa mahomoni okula komanso kuchepa kwa ndende ya insulin, minofu ya adipose imawotchedwa.

Kuchita masewera olimbitsa thupi kumalimbikitsidwa pa matenda onse a shuga komanso kupewa. Maphunziro a nthawi yayitali komanso pafupipafupi amatsogolera kuti kuchuluka kwa shuga m'magazi odwala matenda ashuga kumachepetsedwa, chifukwa, simukufunika kumwa Mlingo waukulu wa mankhwala a hypoglycemic.

Kuyenda ndi gawo la chisamaliro cha matenda a shuga

Kuyenda mahatchi ndi kwabwino kwa okalamba ndi okalamba. Popeza kulimbitsa thupi kumatha kuvulaza ena omwe ali ndi zaka zopitilira 40-50, kuyenda ndiye njira yabwino kwambiri. Kuphatikiza apo, ndioyenera kwa anthu omwe ali ndi kunenepa kwambiri, chifukwa katundu wamkulu amatsutsana nawo.

Mosiyana ndi katundu wamagetsi, kuyenda sikungapangitse kuvulala komanso kuthamanga kwa magazi. Kuyenda modekha paki kumachepetsa shuga komanso kusintha momwe mungakhalire. Kuphatikiza apo, minofu imakhala yolimba nthawi zonse, ndipo ma calories owonjezera adzawotchedwa.

Komabe, ziyenera kukumbukiridwa kuti pambuyo pa maphunziro, kukulitsa kwa hypoglycemia ndikotheka. Chifukwa chake, odwala matenda ashuga ayenera kunyamula chidutswa cha shuga kapena maswiti.

Ngati mutsatira zakudya zoyenera, yang'anirani kuchuluka kwa shuga, kumwa mankhwalawo ndikuyambitsa jakisoni wa insulin, wodwalayo atha kuyamba kuchita masewera olimbitsa thupi kapena kuyenda. Komabe, malingaliro onse amafunika kukambirana ndi dokotala.

Pofuna kuphunzitsa odwala matenda ashuga kuti abweretse zotsatira zabwino komanso kusangalala, muyenera kutsatira malamulo osavuta:

Musanayambe kuchita masewera olimbitsa thupi, muyenera kuyeza kuchuluka kwa shuga.
Wodwala ayenera kukhala ndi zakudya zokhala ndi shuga. Chifukwa chake, amapewa kuukira kwa hypoglycemia.
Zochita zolimbitsa thupi ziyenera kukula pang'onopang'ono. Simungathe kudziphatikiza.
Ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi, apo ayi, sizibweretsa zomwe zikuyembekezeredwa, ndipo zidzakhala chinthu chodetsa thupi.
Mukamaphunzitsidwa komanso pamoyo watsiku ndi tsiku muyenera kuyenda nsapato zabwino. Zilonda zilizonse kapena zironda zimatha kukhala vuto mu shuga, chifukwa zimachira nthawi yayitali.
Simungathe kuchita masewera olimbitsa thupi pamimba yopanda kanthu, izi zingayambitse hypoglycemia. Njira yabwino ikakhala makalasi itatha maola awiri itatha chakudya.
Musanayambe kuchita masewera olimbitsa thupi, muyenera kufunsa dokotala, popeza katundu amatsimikiziridwa payekhapayekha kwa wodwala aliyense.

Komabe, maphunziro amatha kuphatikizidwa mu matenda oopsa a shuga, omwe akhala akupanga kwa wodwala kwa zaka zoposa 10.

Komanso kusuta fodya ndi atherosulinosis kumatha kukhala chopinga, chomwe muyenera kuyang'aniridwa ndi dokotala nthawi zonse.

Njira zingapo zoyenda

Masiku ano, njira zodziwika kwambiri pakuyenda ndi Scandinavia, kutentha ndi njira yathanzi.

Ngati muziyenda pafupipafupi, kutsatira modzi wa iwo, mutha kulimbikitsa minofu ndi mafupa ndikuchepetsa kukula kwa matenda a mtima.

Kuyenda kwa Nordic kwakhala kukuzindikiridwa ngati masewera osiyana; ndi abwino kwa omwe si akatswiri. Mukamayenda, munthu amakwanitsa kugwiritsa ntchito pafupifupi 90% ya minofu. Ndipo mothandizidwa ndi timitengo tapadera, katunduyu amagawidwanso mthupi lonse.

Atasankha kuchita nawo masewerawa, odwala matenda ashuga ayenera kutsatira malamulo otsatirawa:

thupi liyenera kukhala lowongoka, m'mimba litsekeke,
Mapazi azikhala ofanana.
Choyamba chidendene chimagwa, kenako chala.
muyenera kumayendera limodzi.

Kodi gawo lophunzirira liyenera kutenga nthawi yayitali bwanji? Ndikofunika kuyenda osachepera mphindi 20 patsiku. Ngati wodwalayo akumva bwino, ndiye kuti muthanso kuyenda.

Njira yotsatira yochepetsera kunenepa komanso kukhalabe ndi glucose wabwinobwino ndikuyenda. Wodwalayo amatha kuyenda panjirayo kwa mtunda wautali, ndikuchita malo amodzi. Mphindi yofunika pakuyenda mwachangu imakhalabe yoyenda. Iyenera kuchepetsedwa pang'onopang'ono, ndiye kuti, simungayende mwachangu kenako osasiya mwadzidzidzi. Izi ndizotheka pokhapokha wodwala akadwala. Panthawi imeneyi, muyenera kukhala pansi ndikuwongolera kupuma kwanu. Tsiku, munthu amatha kuchita masewera olimbitsa thupi momwe angafunire, chinthu chachikulu ndikuchita ndi thanzi labwino.

Terrenkur akuyenda njira yokonzedweratu. Amagwiritsidwa ntchito pafupipafupi m'malo opangira mankhwala ochiritsira ambiri. Mosiyana ndi mayendedwe wamba, njirayi imawerengeredwa kutengera kutalika kwa gawo, kupezeka kwa ascents ndi ascents. Kuphatikiza apo, njira ya munthu payekha imawerengedwa kwa wodwala aliyense, potengera zaka, kulemera, matendawa ndi zina zake. Chifukwa cha njirayi, minofu imalimbikitsidwa mwa anthu, ntchito yamtima ndi kupuma imayenda bwino.

Kuyenda mu mpweya watsopano, makamaka molumikizana ndi masewera olimbitsa thupi a shuga mellitus, zimakhudza momwe munthu akumvera.

Kuthamanga ndi mdani wa matenda ashuga

Mutha kuthamangira kupewa kapena kufatsa matenda. Mosiyana ndi kuyenda, komwe kumagwiritsidwa ntchito kwa odwala onse, kuthamanga kumakhala ndi zotsutsana. Sizoletsedwa kuthamangira anthu omwe ali ndi kunenepa kwambiri (kunenepa kwambiri kuposa makilogalamu 20), matenda oopsa a shuga komanso retinopathy.

Ndikofunika kuthamangitsa, motero, powonanso zakudya zoyenera, mutha kukwaniritsa matenda a glycemia. Zimathandizira kumanga minofu ndikuwotcha mapaundi owonjezera.

Ngati wodwalayo wangoganiza zongothamangira, sikoyenera kuti azilimbikira. Kumayambiriro kwa maphunziro, mutha kuyamba kuyenda kwa masiku angapo motsatana, kenako nkusintha kuti musayende bwino. Nthawi yomweyo, munthu sayenera kuyiwala za njira zopumira komanso kuthamanga. Kuchita masewera olimbitsa thupi moyenera kumathandizadi odwala matenda ashuga.

Anthu ambiri amadabwa kuti mungayendetse bwanji tsiku kuti musadzivulaze? M'malo mwake, palibe yankho lenileni. Kukula ndi kutalika kwa masewera olimbitsa thupi amatsimikizika payekhapayekha, kotero palibe dongosolo lenileni. Ngati wodwala matenda ashuga akuwona kuti akadali ndi mphamvu, amatha kutero kwa nthawi yayitali. Ngati sichoncho, ndibwino kupuma.

Mu shuga mellitus, gawo limodzi lagolidi liyenera kuphunziridwa: masewera olimbitsa thupi amapangidwira kukhazikika kwa kagayidwe kazigawo ndi shuga. Wodwala sayenera kukhala ndi cholinga chophwanya zolemba zonse, kenako kudwala hypoglycemia ndi zina zotopa.

Kodi kuthamanga shuga m'magazi? Kuunika kwa odwala matenda ashuga ambiri omwe atenga nawo gawo pamasewera amatsimikizira kuti shuga limakhazikika mukamayenda ndikuyenda. Mwachitsanzo, Vitaliy (wazaka 45): “Ndi kutalika kwa 172 cm, kulemera kwanga kunali 80 kg. Ndili ndi zaka 43, ndinazindikira kuti ndili ndi matenda ashuga a 2. Popeza kuchuluka kwa shuga sikunali koopsa, adotolo adalangiza kuti azidya zakudya ndi kutaya mapaundi 10 owonjezera. Kwa zaka ziwiri tsopano ndakhala ndikuyenda kuntchito, komanso kuthamangira kumalo osambira ndikusambira, kulemera kwanga tsopano ndi makilogalamu 69, ndipo shuga ali pafupifupi 6 mmol / l ... "

Ngakhale wodwalayo atapatsidwa matenda okhumudwitsa, simungathe kusiya thanzi lanu ndi moyo wanu. Wodwalayo ayenera kutsatira zakudya zoyenera komanso moyo wokangalika, kuti pambuyo pake asavutike ndi matenda ashuga.

Palibe yankho lotsimikizika ku funso loti masewera ndiyabwino. Wodwalayo amadzisankhira yekha, potengera kuthekera ndi zofuna zake, njira yoyenera kwambiri.

Kanemayo munkhaniyi akufotokozerani zambiri zamaphunziro akuthupi, kuyenda ndikuthamanga ndi matenda ashuga.

Colonel weniweni

Wokondedwa wazinthu zonse - m'moyo wogwirizira kwambiri wachilengedwe - Vladimir Sergeyevich Makarenko. Mpakafika zaka 40, sanadziwe matenda aliwonse. Ndipo mwadzidzidzi! Mukamayesedwa pachipatala pachaka, shuga wokwera m'magazi adapezeka. Pambuyo pazaka 17 (!) Potenga mapiritsi akuluakulu a shuga, adadwala matenda a mtima ku chipatala cha Burdenko, komwe adapulumutsidwa. Koma kumeneko endocrinologist adalemberanso insulin (kuchuluka kwa glucose kudumphira 14-17 mmol / lita (chizolowezi ndi 3.5-5.5 m / mmol) Adakhala pa insulin kwa zaka zitatu, kenako adapita akatswiri azamasewera, adakumana ndi Zherlygin.

Anayamba kuchita masewera olimbitsa thupi, pang'onopang'ono kuwonjezera katundu ndipo nthawi yomweyo amachepetsa mlingo wa insulin. Adakana mapiritsi mwachangu, ndipo patatha mwezi ndi theka - kuchokera ku insulin.

Vladimir Sergeyevich anati: "Mtima unachira pang'onopang'ono." -Ndinalangizidwa osati masewera ochepa, komanso kupatsidwa chikhulupiriro kuti ndikhale wathanzi.Ndipo zowonadi, tsopano ndiri wathanzi. Zikuwoneka ngati nthano, ndipo zikadapanda kukhala ndi ine sindikadakhulupirira. Ngati sindikuphwanya zakudya, shuga ndi zabwinobwino. Kupsinjika kumakhala kocheperako pang'ono, koma matenda olembetsa magazi akupyola padenga. Miyendo yanga ikupweteka. Masomphenya asintha. M'mawa m'mawa katatu pa sabata ndimasambira mu dziwe la kilomita imodzi ndi theka, ndimathamanga kwambiri. Kawiri anachita nawo mpikisano - adayendetsa makilomita 10.

Vladimir Sergeevich ndikutsimikiza: ndi matenda ashuga, makamaka mtundu 2, mutha kukhala popanda mankhwala. Mothandizidwa ndi masewera olimbitsa thupi osankhidwa bwino, ndizotheka kubwezeretsanso ngakhale mutakumana ndi vuto la mtima. Koma muyenera kugwira ntchito molimbika, osakhala aulesi. Osamadya kwambiri, chifukwa kunenepa kwambiri ndi vuto lalikulu la matenda ashuga. “Tsopano ndimagwira ntchito pakampani yomwe imapanga zida zothandizira kupulumutsa anthu pakagwa ngozi zagalimoto. Adali ndi dzanja mu chimodzi mwazida, zomwe adalandira mendulo ya VDNKh. Ndine injini m'mbuyomu, wopanga wolemekezeka wa USSR. ”

Mwa njira. WHO inachenjeza: mu 90 peresenti ya milandu, matenda a shuga amayamba chifukwa cha kunenepa kwambiri. Mwina ndichifukwa chake matenda ashuga, makamaka a mtundu 2, omwe nthawi zonse amawonedwa kuti ndi mwayi wa okalamba, masiku ano amakhudza achinyamata komanso ana ambiri - kuchuluka kwa achinyamata onenepa kwambiri kukukulira. 50% ya matenda ashuga a 2 amatha kupewedwa ngati anthu awona kulemera kwawo.

"Amayi akhomapo maulendo 600 mzere"

Boris Zherlygin sanathenso kukhala ndi matenda a shuga. M'zaka zoyambirira za 90s, tsopano zaka zana zapitazi, adagwira ntchito ndi osewera a timu yamdziko. Pamodzi ndi madotolo, ophunzitsa, ndidasankha katundu wophunzitsira masewera othamanga komanso zakudya zawo. Koma zomwe zidachitika m'banjamo zidawakakamiza kuti apange matenda enaake - mayi anga adadwala matenda a shuga. Olga Fedorovna panthawiyo anali ndi zaka 60. Pofika zaka 75, zovuta zazikulu zidayamba - zilonda pamiyendo zidawonekera, impso zidalephera, kupenya kwamaso kudagwa.

Mwanayo atagwera m'mabuku apadera, anapatsa amayi ake chakudya chosavomerezeka, kumunyengerera kuti azichita zambiri, kuchita masewera olimbitsa thupi, makamaka masewera ambiri. Ndipo pa 82, Olga Fedorovna ... adayendetsa mtanda. Anagunda kilomita yonse. "Muyenera kumaliza kuthamanga, agogo," wachichepere wachinyamatayo adamuponya. "Ndiwe chiyani, ndikungoyamba," adafunsa motero wolimba mtima kwambiri.

“Panthaŵiyi, amayi anali atalibe matenda a shuga,” akukumbukira motero Boris Stepanovich. - Shuga idabweranso kwawoko, mmalo mwa 10 mmol / lita imodzi idasandulika 4-5 mmol / lita - ndiye izi zonse. Kuphatikiza apo, ndiwampikisano mu squats zaka zake! Ali ndi zaka 80, amatha kukhala nthawi 200-300, nthawi 85 - 500, tsopano pa 88 amatha kugona mpaka 600 mzere!

Chifukwa chiyani ndikulankhula zambiri zokhudza squats? Chifukwa ndi izi zomwe zimathandizira kukonza kagayidwe kazachilengedwe. Mwamuna wathu waku Russia ali ndi izi: samadya bwino, amasiya kusuntha, amasuta, motero amakulitsa zipata za matenda ake. Ndipo tikusintha moyo wathu, ndipo matenda ayambiranso. Sitichiritsa munthu wa matenda ashuga, timagonjetsa matenda ashuga. Njira yake si yatsopano paliponse. Masiku ano, pali milandu yodziwika yakuchotsa matenda a shuga ndi njira ya Neumyvakin, Shatalova, Malakhov. Koma gulu silinakonzekere kuzindikira kwa njirazi. Osati chifukwa mankhwala ovomerezeka ndi osagwirizana, koma chifukwa cha inertia yake. Sitizolowera kugwira ntchito zikakhala zaumoyo. "Ndife aulesi komanso osafuna kudziwa zambiri," Alexander Sergeyevich Pushkin anati.

Ngati simukufuna "kugona kwambiri" shuga, perekani magazi kwa shuga nthawi zambiri, mwina kamodzi pachaka. Izi ndizowona makamaka kwa iwo omwe ali ndi wina yemwe ali ndi matenda ashuga m'mabanja awo.

Patsani magazi shuga ngati:

- ndiwe wonenepa kwambiri, wonenepa kwambiri, wonenepa,

- Nthawi zambiri mumamva ludzu komanso pakamwa pouma,

- popanda chifukwa adachepetsa kwambiri thupi,

- Nthawi zambiri amatopa, amayamba kugwira ntchito,

- mabala ndi mabala anu adayamba kuchira,

Mwa njira. Matenda a shuga ndi matenda omwe amayambira ku Russia pakati pa omwe amatsogolera kulumala komanso wachitatu paimfa.

Yendani anayi onse

Kubweza kuchokera kwa akatswiri azolimbitsa thupi Zherlygin:

1. Chitani masewera olimbitsa thupi ndi chowonjezera cha mphira (gulu losavuta la mphira). Gonerani kumbuyo kwanu pa mphasa, ndikoloweka mphira kumapazi, kumapeto kwina kumiyendo ya kama, tambasulani mwendo wanu, pang'onopang'ono ndikudzikoka nokha ndikumasula ndikukulitsa. Kuchita izi kungakhale kovuta: ikani phazi lomwe labowolerapo kale, liyikeni pamphepete mwa bedi kapena pawindo ndipo pakokerani choponderacho. Ngati kusinthika kumaloleza, kulola mphira, tsamira mpaka kumapazi.

2. Bodza kumbuyo kwako. Manja ali molunjika mthupi. Gwadani mwendo wakumbuyo pa bondo ndikuwukoka phewa, kuwongola mwendo. Chitani zomwezo ndi phazi lakumanzere. (Imachitika pa thanzi, nthawi zambiri ma 10-15.)

3. Bodza kumbuyo kwanu pabedi, ikani miyendo yanu pakhoma pamtunda wa 60-80 °. Kapenanso kokerani mawondo kumanja ndi kumanzere kumapewa ndikubwerera. Chitani musanayambe kulira m'miyendo ndi ana ang'ono. Zochita izi ndizothandiza kwambiri kwa iwo omwe ali kale ndi kuphwanya kwa mitsempha yoyendera (neuropathy, angiopathy, etc.) kuchita kangapo patsiku. Ngati wina wadwala matenda ashuga kale ndipo ali ndi vuto ndi impso kapena mtima wawo, izi zimachitika bwino kwambiri pamalopo oyendetsa, omwe amathira magalasi ambiri. Mugoneni mwa T-sheti woonda kapena kumbuyo.

4. Khalani pansi, kutsamira manja anu kumbuyo, kwezani pelvis yanu ndiku "yenda "m'malo mwake mwanjira ina ndi manja anu kutsogolo, kenako mapazi kutsogolo. Ndipo ngati simungathe kusuntha chotere, ingoyambani tsitsi lanu pansi, imirirani ndikudzigwetsa. Ngati wina wavuta kale, mutha kuyenda pa carpet yofewa pamiyendo yonse inayi.

5. squat. Mvetsani mwamphamvu chithandizo pamlingo wa lamba (nkhuni, khonde la balcony, khoma la Sweden). Manja ali owongoka, mapazi ofanana wina ndi mnzake pa mtunda wa masentimita 5 mpaka wina ndi mnzake, masokosi pafupi ndi chithandizo. Miyendo iyenera kusuntha nthawi yochita masewera olimbitsa thupi. Atatsamira mtembo, gwiritsani ntchito ngodya kumanja. Pongoyambira, kuthamanga kuli kochepa.

6. Yambirani pa miyendo yanu, ndikoloweka mphira kumbuyo kwanu (kumbuyo kwa bedi, kumbuyo kwa khonde) ndikuchita masewera ochita masewera olimbitsa "boxing boxing" - gundani adani anu oyerekeza. (Ntchito iyi imachitidwa mpaka utali wokwanira.)

Ngati ntchito izi zachitika mwadongosolo ndikubweretsedwa kwa mphindi 7 kapena kupitilira patsiku, shuga wamagazi amachepa.

Yasunthidwa ndi: Amphaka ndi "mfuti nkhonya" ndibwino kuti muchepetse shuga. Kusintha kumabwera m'masiku atatu. Zachidziwikire, ngati palibe zotsutsana. Ndipo ngati munthu ali wofooka ndikuyamba ndi katundu wochepa kwambiri, ndiye kuti kuwongolera kumamverera pakatha mwezi umodzi.

Osavulaza!

Zochita zonse zolimbitsa thupi zimachitika kokha ndi chilolezo cha dokotala.

Muyenera kuyiyambitsa ndi zochepa ndikuwonjezera katundu pang'onopang'ono (tsiku lililonse katatu.).

Chilichonse choti muchite kutengera mkhalidwe waumoyo ndi thanzi panthawiyi. Chinthu chachikulu sikuti kuvulaza.

Kuwongolera zimachitika - siziyenera kupitilira malire omwe adotolo adziwa kapena mphunzitsi.

Kuchita masewera olimbitsa thupi ndikofunikira kuchitira ku nyimbo.

Tengani phata panu

(Yopangidwa ndi ogwira ntchito ku Diabetesology Center of the department of Health. "

Magulu atatu azinthu zomwe amalimbikitsa odwala omwe ali ndi matenda ashuga a 2.

Gulu 1: “Chachikulu Kwambiri”

Kabichi, kaloti, masamba aliwonse, nkhaka, phwetekere, tsabola, zukini, ma swichi, biringanya, nyemba zobiriwira (nyemba, nandolo), radara, bowa watsopano ndi wokazinga, anyezi, dzungu, beets, radara, zakumwa zilizonse zopanda mafuta ndi zotsekemera, tiyi mankhwala a infusions.

Gulu Nambala 2 "1/4 ya zakudya zanu patebulo"

Mbatata, chimanga chilichonse, chimanga, buledi wakuda, msuzi wina uliwonse (kupatula mafuta okha), nthangala (nyemba, mphodza, nandolo), zinthu zopangidwa mkaka (mpaka 1%), tchizi wowoneka bwino, tchizi cha Adyghe, suluguni, tchizi chochepa kwambiri, nkhuku, ng'ombe ndi nyama yamphongo (nonfat), masoseji owiritsa ndi soseji zosakhazikika, nsomba zamkati ndi nsomba zina zosafunikira, zipatso (kupatula mphesa, madeti), zipatso, zipatso zouma.

Gulu 3 “Kukana kapena kungosankha”

Mafuta aliwonse azamasamba ndi nyama (zonona, maolivi, opukutidwa, mpendadzuwa, ndi zina), margarine, mayonesi, mafuta anyama, mwana wankhosa, nkhumba, offal, nkhuku zonona ndi mafuta onenepa, tchizi (mafuta oposa 30%.), Kirimu, mafuta a kefir, mkaka wamafuta, nyama zosuta, batala wamzitini, maolivi, mtedza ndi mbewu, confectionery - maswiti, makeke, makeke amchere, shuga, uchi, kupanikizana, jamu, ayisikilimu. Madzi, zakumwa za shuga, mowa, mowa, mphesa.

Kwambiri panjira

Masamba (gr. Na. 1) amawadyedwa katatu patsiku, amapanga maziko a kadyedwe ndipo amakhala ndi gawo limodzi mwa gawo limodzi mwa gawo limodzi.

Zakudya zomanga thupi (kuchokera pa gr. No. 2) zimakhala ndi 1/4 ya mbale yanu.

Ma squirrel (kuchokera pa gr. No. 2) amakhala ndi 1/4 ya mbale yanu.

Zopangidwa kuchokera pagulu Nambala 3 - zokhala ngati mchere, kusiyanitsa.

Zakudya zazikulu zitatu kuphatikiza zakudya pakati pawo (chipatso chimodzi) ndi zokwanira patsiku.

Pazakudya zoyenera komanso chithandizo, ndikofunika kuyeza shuga m'magazi tsiku lililonse.

Wolemba nyuzipepala ya Moskovsky Komsomolets No. 2453 ya Novembara 10, 2006