Njinga ya shuga

Zochita zolimbitsa thupi - Chofunika kuwonjezera pamankhwala osokoneza bongo a matenda ashuga.

Limagwirira a achire zotsatira zolimbitsa thupi

1. minofu yogwira ntchito imatenga shuga m'magazi, chifukwa momwe mulingo wake m'magazi umachepera.

2. Pogwira ntchito zolimbitsa thupi, kugwiritsa ntchito mphamvu kumawonjezeka ndipo, ngati katundu woteroyo amakhala wowonjezereka komanso wokhazikika, mphamvu zamagulu (i.e. mafuta) zimagwiritsidwa ntchito ndipo kulemera kwa thupi kumachepa. Zochita zolimbitsa thupi mwachindunji, osati kungowonda, zimakhudza kwambiri chilema chachikulu mu mtundu wachiwiri wa matenda ashuga - kuchepa kwa insulin.

3. Konzani thupi

4. Sinthani kagayidwe kachakudya ndi magazi,

5. thandizani kuchepa thupi,

6. phunzitsani mtima

7. kukonza lipid kagayidwe (cholesterol, etc.),

8. kuchepetsa magazi

9. kukulitsa chidwi cha cell kwa insulin

Kuchita masewera olimbitsa thupi kumathandizira kuchiritsa, kusintha moyo, kuchepetsa chiopsezo cha matenda amtima komanso kufa kwa iwo.

Musanakonzekere zolimbitsa thupi, ndikofunikira kukambirana mwatsatanetsatane ndi dokotala. Ngakhale pakalibe kudandaula, ndikofunikira kuti mupange maphunziro a electrocardiographic osati pokhapokha, komanso panthawi yolimbitsa thupi, yomwe imawululira kuchepa kwa coronary kuchepa. Musanayambe maphunziro, ndikofunikira kudziwa momwe msana wanu ulili komanso momwe muliri. Ambiri osalakwa, poyambira, kuchita masewera olimbitsa thupi kumatha kubweretsa zotsatirapo zoyipa. Odwala omwe ali ndi vuto la mtima komanso matenda oopsa ayenera kuonana ndi dokotala pafupipafupi

Kutenga kwa minofu ya glucose kumasungidwa pamalo okwera kwa maola 48 pambuyo pochita masewera olimbitsa thupi. Kuyenda kwa tsiku ndi tsiku mwachangu kwa mphindi 20-30 kumakhala kokwanira kuwonjezera zamphamvu za insulin odwala omwe ali ndi matenda a shuga a 2.

Pali mfundo zofunika kwambiri pakusankha zolimbitsa thupi: kusankha kwa munthu aliyense ndi njira zake zochitira masewera olimbitsa thupi kwa munthu aliyense, kutengera zaka, maluso ndi thanzi, zotsatira zake, kuchita masewera olimbitsa thupi, kudziwonetsa pang'ono.

Mukamasankha zochita zolimbitsa thupi, muyenera kutsatira malamulo posankha zolimbitsa thupi

Mitundu yoyenera kwambiri yochita zolimbitsa thupi ndiyenda, kusambira ndi kuyendetsa njinga kapena kuwongolera kwambiri. Kwa iwo omwe akuyamba kumene “kuyambira”, kutalika kwa makalasi kumayenera kuwonjezeka pang'onopang'ono kuyambira mphindi 5 mpaka 60 mpaka 60-60 patsiku. Sikuti aliyense angachite zolimbitsa thupi mwatsatanetsatane, chifukwa chake ngati pali mwayi, ndikofunika kulowa nawo mgululi.

Pafupipafupi komanso kulimbitsa thupi ndizofunikira. Ayenera kukhala osachepera katatu pa sabata. Ndikupuma kwakutali, zotsatira zabwino zolimbitsa thupi zimatha.

Zochita zolimbitsa thupi sizitha kuphatikizapo kusewera masewera, komanso, mwachitsanzo, kuyeretsa nyumba, kukonza, kusuntha, kugwira ntchito m'munda, disco, ndi zina zambiri.

Afunika kuwongolera moyo wawo. Zomverera zilizonse zosasangalatsa panthawi yolimbitsa thupi mu mtima, kupweteka mutu, chizungulire komanso kufupika ndi zomwe zimapangitsa kuti muchepetse masewera olimbitsa thupi, KULIMA MTIMA KWAMBIRI ndikupita kwa dokotala.

Popeza katundu pamiyendo imachulukirachulukira pakulimbitsa thupi, chiwopsezo cha kuvulazidwa kwawo (scuffs, callus) chikuwonjezeka. Chifukwa chake, nsapato zamakalasi, kuphatikiza kuyenda, ziyenera kukhala zofewa komanso bwino. Ndikofunikira kupenda miyendo musanayambe kuchita masewera olimbitsa thupi komanso musanayambe kuchita masewera olimbitsa thupi

Mutha kudzipulumutsa pamavuto ambiri ngati mumasewera masewera ndi abwenzi (wophunzitsa) omwe amadziwa mawonekedwe a shuga ndikudziwa momwe angachitire pazochitika zilizonse (mwachitsanzo, hypoglycemia!)

Ndipo zoona, mitayo iyenera kukhala pafupi!

Makamaka chidwi chake chikuyenera kuperekedwa kwa mankhwala omwe amatha hypoglycemia, mwachitsanzo, milingo yayikulu ya salicylates - blockers, mowa

Ngati mukuphwanya kumverera kwa miyendo ndikuphwanya magazi kumapeto am'munsi, kuthamanga sikulimbikitsidwa, koma makamaka kuyenda, njinga (masewera olimbitsa thupi) kapena kusambira. Odwala omwe sanatengedwe kapena amathandizanso posachedwa retinopathy ayenera kupewa kulimbitsa thupi komwe kumakulitsa kukakamiza pamimba, kuchita masewera olimbitsa thupi kupuma, kupweteka kwambiri komanso kusuntha kwa mutu. Pankhani ya matenda oopsa kwambiri, tikulimbikitsidwa kupewa kukweza zolemera, zolimbitsa thupi ndi kupuma pompopompo makamaka masewera olimbitsa thupi am'munsi, osati miyendo yayikulu.

Kukula ndi pafupipafupi kwa masewera olimbitsa thupi kuyenera kukula pang'onopang'ono, koma ayenera kukhala okhazikika, osachepera 3-4 pa sabata.

Mutha kuyamba ndi kuyenda pafupipafupi kwa mphindi 30 mpaka 40 patsiku. Kuyendetsa njinga yogwira, kusambira, kuthamanga ndi kuvina.

Ponena za kulimba, ndikulimbikitsidwa kuti kuthamanga kwa mtima kukhale 50% yokweza kapena kugunda kwa mtima sayenera kupitirira kumenyedwa 110 pamphindi, osachepera gawo loyambirira la pulogalamu ya kukonzanso thupi.

Njira ina, yosavuta posankha katundu, makamaka aerobic, ndiyothekanso: iyenera kuyambitsa thukuta pang'ono, koma panthawi imodzimodzi, kulimba kwa kupuma sikuyenera kusokoneza kuyankhulana.

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa katatu pa sabata, koma pakadutsa osaposa masiku awiri mzere.

Kuchita masewera olimbitsa thupi kumathandizanso.

Zochita zolimbitsa thupi kumapazi atakhala pampando:

• kusinthasintha ndi kukulitsa kwa zala

• kusintha kwina ndi zidendene

• Zozungulira zoyenda ndi masokosi ndi zidendene

• kusintha kusinthasintha ndi kukulitsa miyendo pa bondo

• Kuyenda ndi kuyenda ndi miyendo ndikuwongola miyendo

• kusintha magawo mozungulira ndi mwendo wowongoka ku bondo

• kugubuduza mipira ndi manyuzipepala osalala

Chilichonse cholimbitsa thupi chikulimbikitsidwa kuchitidwa nthawi 10

Mukamagwiritsa ntchito insulin, muyenera kulabadira:

- kuchuluka kwa insulin yofupika / yophweka musanadye chakudya cham'mawa ngati masewera olimbitsa thupi akuchitika mkati mwa maola atatu, kuphatikizapo chakudya cham'mawa,

- kuchuluka kwa insulin yofupika / yosavuta asanadye chakudya cham'mawa komanso m'mawa kwambiri a insulin NPH iyenera kuchepetsedwa ngati masewera olimbitsa thupi achitika mochedwa kapena m'mawa,

- Mlingo wa insulin yochepa / yosavuta musanadye chakudya chamadzulo ngati thupi limachita mutamaliza kudya.

Malangizo ambiri omwe akuyenera kutsatiridwa kuti apewe hypoglycemia chifukwa cha masewera olimbitsa thupi omwe amalandila insulin:

- yeretsani shuga m'magazi musanayambe kuchita zinthu zolimbitsa thupi,

- zolimbitsa thupi mosakonzekera ziyenera kutsogoleredwa ndi chakudya chamagulu ochulukirapo, mwachitsanzo 15-30 g pa mphindi 30 zilizonse zochitira, mlingo wa insulin ungafunike kuchepetsedwa mukangolimbitsa thupi.

- ngati zolimbitsa thupi zakonzekera, ndiye kuti mlingo wa insulini uyenera kuchepetsedwa musanayambe kuchita masewera olimbitsa thupi komanso mokwanira, molingana ndi kuchuluka kwake komanso nthawi yake, komanso chidziwitso cha wodwala yemwe ali ndi matenda a shuga.

- Mukamachita masewera olimbitsa thupi, mungafunike zakudya zowonjezera zamafuta, zomwe zimawonjezedwa ku chakudya chachikulu kapena chapakatikati,

- Kwa othamanga kapena omwe akuchita masewera olimbitsa thupi, othandizira apadera othandizira kuchokera kwa wophunzitsa ndi maphunziro malinga ndi pulogalamu yapayokha amafunikira.

Zoletsa pa zolimbitsa thupi:

- mulingo wa glycemia ndiwopamwamba kuposa 13 mmol / l wophatikizana ndi acetonuria kapena kuposa 16 mmol / l, ngakhale popanda acetonuria, chifukwa mu nkhani iyi hyperglycemia pa zochitika zolimbitsa thupi imatha kuchuluka,

- hemophthalmus, kuyambiranso kwam'mimba, miyezi isanu ndi umodzi yoyambirira patatha kuwala kwa laser,

- prroliferative and proliferative retinopathy - katundu wambiri ndi kuthamanga kwa magazi, nkhonya, mphamvu, ndi mwayi wa kuvulala kwamaso ndi mutu, aerobic, jogging are contraindicated

- Osasinthika matenda oopsa.

Mosamala komanso mosiyanasiyana:

- masewera momwe kumakhala kovuta kuyimitsa hypoglycemia yosayembekezereka (kusambira pansi pamadzi, kupachika miyendo, kusewera, etc.),

- kuwonongeka pakuzindikira kuzindikira kwa hypoglycemia,

- distal neuropathy ndi kutayika kwa masisitidwe ndi autonomic neuropathy (orthostatic hypotension),

- nephropathy (kuchuluka kosafunikira kwa kuthamanga kwa magazi),

Kugwiritsa ntchito masewera olimbitsa thupi, mutha kusintha chiwongolero cha matenda a shuga, kusintha momwe mukumvera, kusunga chiphuphu cha matenda ashuga komanso kupewa mavuto!

Ubwino wa njinga yokhala ndi shuga

Kukwera njinga kumakhala kosangalatsa kwambiri kuposa kuthamanga kapena kuyenda. Amagwiritsa ntchito nthawi yomweyo kuchuluka kwa minofu yambiri. Mu matenda a shuga, kuchita masewera olimbitsa thupi ndi gawo lofunikira pochiza matendawa. Njinga ndi gawo la gulu la masewera olimbitsa thupi la Cardio, lomwe limapatsa thupi mpweya wabwino komanso kulimbana ndi mafuta m'thupi. Ubwino wa njinga yamatenda a shuga:

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.

• kumawonjezera insulin kudziwa minofu,
• zimapangitsa kuchepetsa thupi,
• amachepetsa shuga
• zopindulitsa pa mafupa
• amachepetsa kukana insulini,
• amachepetsa kudalira kudya kwambiri,
• amachulukitsa ma endorphin m'magazi,
• amathandizanso kupsinjika
• amachotsa poizoni ndi zoopsa m'thupi,
• imalimbitsa CVS (mtima wamtima),
• imalimbitsa nsana.

Kupalasa njinga kumasiyana kwambiri chifukwa chopita kumalo atsopano ndi mpweya watsopano. Kuphatikiza apo, njingayo siyodandaula komanso yodalirika kwathupi kuposa mitundu ina yochita masewera olimbitsa thupi. Odwala omwe ali ndi matenda ashuga ayenera kusankha katundu yemwe samatsogolera kuvulala ndipo amapatsidwa mosavuta.

Kafukufuku

Kafukufuku waposachedwa woyesa ubale wa katundu wapa njinga komanso matenda ashuga a 2 achitika ku Yunivesite ya Southern Denmark. Katswiri wasayansi otsogolera Martin Rasmussen akuti mutha kuyambitsa njinga zaka zilizonse, zomwe zimapindulitsa thupi komanso zimathandizira kuthana ndi shuga. Phunziroli lidakhudza anthu opitilira 52,000 azaka zopitilira 50. Mapeto ake pa kafukufukuyu ndi awa: okonda njinga samakonda kudwala kawiri kuposa omwe amakonda mitundu ina yophunzitsira. Ndikukhulupirira kuti nthawi yochulukirapo yomwe munthu amawononga njinga, kumachepetsa mwayi wokhala ndi matendawa. Pakupita zaka 5 pambuyo pa kufufuza koyamba, misonkhano yobwereza idachitika ndi mituyi. Ndipo manambalawa adawonetsa kuti oyendetsa magalimoto ndi ochepera 20% okhala ndi matenda a shuga a 2. Chiwopsezo chimachepetsedwa ngakhale kwa anthu omwe adayamba kuchita maphunziro otere atakalamba.

Malangizo ndi malingaliro

Kupanga njinga kukhala yogwira mtima momwe mungathere:

• Pewani kumwa kwambiri
• yang'anirani dongosolo la maphunziro,
• muyenera kukwera m'mapaki kapena malo omwe ali pafupi ndi nyumbayo,
• osakwera tsiku ndi tsiku - nthawi yayitali pakati paulendo ndi tsiku limodzi,
• nthawi yosenda kuchokera 30 min. mpaka 1 ora 30 mphindi

Musanayambe kupalasa njinga, muyenera kufunsa dokotala ndikupeza zoletsa zomwe zingachitike zokhudzana ndi matenda a shuga. Wodwala ayenera kuyang'anitsitsa malingaliro a dokotala. Kuyamba kwa mpikisano nthawi zonse kumachitika mwachangu komanso mopanda liwiro. Katunduyo akuwonjezeka pang'onopang'ono. Ngati munthu akumva kutopa kapena kusasangalala, kukwerako kuyenera kuyimitsidwa nthawi yomweyo. Kuphulika kwa masiku opitilira 14 pakati pa kulimbitsa thupi kumachepetsa mphamvu ya mankhwalawa mpaka zero.

Kodi timagwiritsa ntchito bwanji njinga yamatenda a shuga?

Ndiye kodi kugwiritsa ntchito njinga yamtundu wa shuga ndi chiti? Monga taonera pamwambapa, kuyendetsa njinga kumathandiza kuti muchepetse kunenepa komanso kuti ukhale bwino. Komabe, ndizofunikira, zimathandizira kuchepetsa kwakukulu pakulakalaka kudya kwambiri, makamaka zakudya za chakudya.

Izi ndichifukwa choti pamasewera olimbikira, makamaka osangalatsa ngati njinga, mahomoni ambiri achisangalalo - endorphins - amapangidwa mthupi la munthu. Chifukwa chake, kuchita masewera olimbitsa thupi kumathandizira kuthana ndi kupsinjika ndikuchokera ku kulimbitsa thupi, wodwalayo amakhala wodekha komanso wokhutira.

Izi zimamuteteza ku chikhumbo cha "kupanikizana" mavuto ake ndi maswiti, tchipisi, ma bun kapena makeke, omwe ndi gwero lodziwika bwino la endorphins. Koma wodwalayo amawonetsa chidwi chambiri mu zakudya zamapuloteni athanzi, zomwe ndizofunikira kuti abwezeretse thupi pambuyo pophunzitsidwa bwino komanso osalimbikitsa kuchuluka kwa shuga m'magazi.

Ubwino wa njinga yokhala ndi matenda a shuga 2:

1. Njinga imapereka thupi ndi mphamvu yogwira aerobic, yomwe imathandizira kulimbitsa mtima, imakhutitsa maselo amthupi ndi okosijeni ndikuthandizira kuchotsa kwa poizoni ndi poizoni chifukwa chakutuluka thukuta kwambiri,
2. Kuchepa kwakukulu kwa misempha ya magazi mwachilengedwe popanda mankhwala ochepetsa shuga kapena jakisoni wa insulin,
3. Mukakwera njinga, magulu onse a minofu amagwira ntchito, omwe amakupatsani mwayi wolimbitsa miyendo, mikono, ma bere ndi kumbuyo ndikuchita masewera olimbitsa thupi kamodzi. Izi sizimangokhala ndi mphamvu zolimbitsa thupi, komanso zimakupatsani mwayi kuti muwotche ma calorie ambiri ndikuthandizira kuchepetsa thupi.
4. Mu ola limodzi lokonzekera kuthamanga, wodwalayo amatha pafupifupi 1000 Kcal. Izi ndizongoyenda kapena kuthamanga,
5. Odwala ambiri omwe ali ndi matenda amtundu wa 2 ndi onenepa kwambiri motero sangathe kuchita nawo masewera omwe amayambitsa kulumikizana kwawo, monga kuthamanga kapena kudumphira. Komabe, kupalasa njinga kumapereka ntchito yayikulu yolimbitsa thupi popanda chiopsezo chovulala paliponse,

Mosiyana ndi makalasi ochita masewera olimbitsa thupi omwe ndi otchuka masiku ano, njinga nthawi zonse zimachitika ndimawonekedwe abwino, omwe amapindulitsa thupi kwambiri.

Matenda a shuga, kukhala wonenepa kwambiri komanso njinga.

At lembani matenda ashuga 2 okonda kunenepa kwambiri, onenepa kwambiri ndi othandizira pafupipafupi ndi wodwala. Chifukwa chake, poyenda kapena, makamaka, kuthamanga, katundu woipa kwambiri wama joe amapangidwa.

Pogwiritsa ntchito okwera njinga, odwala matenda ashuga ndi otetezeka ku kuthamanga kwa thupi. Nthawi yomweyo, mtolo wolemetsa thupi lonse, wowotchera owotcha, amakhalabe wamkulu.

Kodi masewera olimbitsa thupi ndi chiyani ndipo chifukwa chiyani ndikofunikira kwa iwo omwe asankha kuchepa thupi?

Kuchita masewera olimbitsa thupi aerobic kapena, mwanjira ina, kutsegula kwa Cardio kumasiyana ndi mitundu ina chifukwa minofu yanu imakhala ndi mpweya wokwanira panthawi yochita masewera olimbitsa thupi ndikuphunzitsidwa kumachitika modabwitsa. Mukamadula zamtima, mafuta amawapanga m'madzi ndi haidrojeni; katundu pamtima sakhala woopsa monga, mwachitsanzo, pochita zolimbitsa thupi za anaerobic.

Kuphatikiza pa kupalasa njinga, masewera olimbitsa thupi amatha kupezeka mwa kusambira kapena kuthamanga. Zotsatira, monga momwe tidadziwira, zikuwopseza mafupa athu.

Mukamachita masewera olimbitsa thupi, thukuta limagwira, lomwe limathandiza kuyeretsa thupi lathu poizoni ndi poizoni.