Maphunziro akuthupi a matenda ashuga

Kuchita masewera olimbitsa thupi olimbitsa thupi ndi gawo lotsatira mu pulogalamu yathu yothandizira odwala matenda ashuga a 2, mutatha kudya kwamoto pang'ono. Maphunziro akuthupi ndizofunikira kwambiri, kuphatikiza kudya zakudya zamagulu ochepa, ngati mukufuna kuchepa thupi ndi matenda a shuga a 2 komanso / kapena kuonjezera mphamvu ya maselo ku insulin. Ndi matenda a shuga 1, vutoli ndilovuta kwambiri. Chifukwa mwa odwala omwe ali ndi matenda amtunduwu, kuchita masewera olimbitsa thupi kumatha kupangitsa kuti magazi aziwongolera. Komabe, pankhaniyi, mapindu a maphunziro akuthupi amapitilira muyeso wawo.

Maphunziro akuthupi a matenda ashuga - mtengo wotsika ndi khama, phindu lalikulu laumoyo

Musanayambe kuchita masewera olimbitsa thupi, ndibwino kukambirana izi ndi dokotala wanu kuti apereke patsogolo. Chifukwa pali mndandanda waukulu wa contraindication amitundu yosiyanasiyana yochita masewera olimbitsa thupi amtundu 1 komanso matenda a shuga. Komabe, tikumvetsa kuti, kwenikweni, odwala matenda ashuga ochepa adzafunsira kwa dokotala za maphunziro awo akuthupi. Chifukwa chake, m'nkhani yomwe ili pansipa timapereka mndandanda wazotsutsana ndikupanga mosamala.

Chifukwa chiyani zolimbitsa thupi ndi matenda ashuga

Tisanapereke upangiri pamaphunziro akuthupi la matenda amtundu wa 2 kapena matenda ashuga a 2, tiwone chifukwa chake izi ndizofunikira. Ngati mumvetsetsa bwino zomwe zolimbitsa thupi zimabweretsa, ndiye kuti mungakhale ndi mwayi wotsatira malangizo athu.

Pali umboni kuti anthu omwe amathandizira zolimbitsa thupi adakali achichepere. Khungu lawo limayamba pang'onopang'ono kuposa anzawo. Pakatha miyezi yambiri yophunzirira matenda ashuga, mudzawoneka bwino ndipo anthu ayamba kuzizindikira. Nthawi zambiri samanena mokweza mawu chifukwa amawachitira nsanje, koma malingaliro awo ndiabwino kwambiri. Mwina maubwino omwe masewera olimbitsa thupi amabweretsa mosangalatsa angakulimbikitseni kuti muzitsatira mosamala malangizo athu ena othandizira odwala matenda ashuga.

Nthawi zina anthu amayamba kuchita masewera olimbitsa thupi chifukwa amafunika kutero. Koma nthawi zambiri palibe chabwino chomwe chimatuluka pamiyeso yotere, chifukwa imayimitsidwa mwachangu. Mukamachita masewera olimbitsa thupi, zimakhala zosangalatsa. Kuti tichite izi, pali zinthu ziwiri zomwe ziyenera kuthetsedwa:

Sankhani masewera olimbitsa thupi omwe angakusangalatseni, osakutopetsani.
Phatikizani moyenera maphunziro akuthupi mumtambo wamoyo wanu.

Iwo omwe amasewera masewera pamalo amateur amalandira zabwino kuchokera ku izi. Amakhala nthawi yayitali, amadwala pang'ono, amawoneka ocheperanso komanso achimwemwe. Anthu olimbitsa thupi kwenikweni alibe mavuto okhudzana ndi "zaka" - matenda oopsa, mafupa, matenda a mtima. Ngakhale mavuto a kukumbukira mukakalamba sakhala wamba. Ngakhale atakalamba amakhala ndi mphamvu zokwanira kuthana ndi maudindo awo pantchito komanso m'banja.

Kuchita masewera olimbitsa thupi kuli ngati kupulumutsa ndalama posungira banki. Mphindi 30 zilizonse zomwe mumagwiritsa lero kuti mukhale okonzeka kulipira nthawi zambiri mawa. Dzulo lokha, mukumayenda, mukuyenda masitepe ochepa kukwera masitepe. Mawa mudzawulukira pamasitepe awa. Muyamba kuyang'ana komanso kumva kuti ndinu achichepere. Ndipo zonsezi osanenanso kuti masewera olimbitsa thupi adzakupatsani chisangalalo kwambiri pakadali pano.

Momwe maphunziro akuthupi amasangalalira komanso amakuthandizani kuti muchepetse thupi.

Mukamachita masewera olimbitsa thupi, mafuta ochepa amawathera, pokhapokha mutachita masewera olimbitsa thupi kwa maola angapo tsiku lililonse.Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kunenepa kwambiri komanso kuthandizira kuchepetsa kunenepa. Koma izi sizichitika mwachindunji. Chifukwa cha maphunziro akuthupi, kufunitsitsa kudya kwambiri kumachepa mwa anthu ambiri. Ndipo ngati akufuna kudya, ndiye kuti alola kudya mapuloteni kuposa chakudya. Chomwe chimapangitsa chidwi chodabwitsa ichi chikuwonjezereka kuti ndi kuchuluka kwa ma endorphin mu ubongo pakuchita masewera olimbitsa thupi.

Endorphin ndi "mankhwala" achilengedwe omwe amapangidwa mu ubongo. Amathandizira kupweteka, kumawonjezera kusinthasintha ndikuchepetsa chilakolako chofuna kudya kwambiri ndi chakudya. Ngati matenda a shuga sawongolera bwino, ma endorphin amatsitsidwa. Ndipo ngati mupitilizabe masewera olimbitsa thupi, ndiye kuti izi zikuwonjezeka kwambiri. Endorphins amatchedwanso "mahomoni achisangalalo." Amatipatsa chisangalalo cha maphunziro akuthupi.

M'nkhani yakuti "Kodi Mungatani Kuti Muchepetse Thupi la shuga," tafotokoza momwe kunenepa kumakulira molingana ndi ndondomeko yoyipa yozungulira. Maphunziro akuthupi amapereka "gulu loyipa" lomwelo, motsutsana, chifukwa ndilothandiza. Mukaphunzira kuti musangalale ndikuwonjezereka kwa ma endorphin, mudzakopeka ndikuphunzitsidwa mobwerezabwereza. Chiwonetsero chochepa komanso shuga wabwinobwino imakhala mabonasi ena osangalatsa.

Maphunziro akuthupi a matenda ashuga amtundu woyamba

Odwala omwe ali ndi matenda a shuga 1, okhala ndi mbiri yayitali, nthawi zambiri amayamba kudwala matenda a shuga kwa zaka zambiri asanayambe pulogalamu yathu yothandizira. Kuchuluka kwa shuga kumayambitsa kupsinjika kwakanthawi komanso kukhumudwa. Muzochitika zoterezi, alibe nthawi yophunzira zolimbitsa thupi, chifukwa chake kukhala pansi kumakulitsa mavuto awo. Maphunziro akuthupi a matenda amtundu 1 amakhala ndi zovuta pakuwongolera shuga. Nthawi zina, sangangokhala wotsika, komanso kuwonjezera shuga. Kuti mupewe izi, muyenera kuyang'anira kwambiri kudziletsa, ndipo nkhani yomwe ili pansipa ikufotokoza mwatsatanetsatane momwe mungachitire.

Komabe, mapindu olimbitsa thupi amakhala ochulukirapo nthawi zambiri kuposa ntchito zomwe amapereka. Timalimbikitsa kwambiri maphunziro akuthupi a mtundu woyamba wa shuga kuti akhalebe oyenera. Ngati mumachita masewera olimbitsa thupi mwamphamvu komanso pafupipafupi, ndiye kuti mutha kukhala ndi thanzi labwino kuposa anzanu omwe alibe shuga. Masewera amateur amakupatsani mphamvu zambiri kuti mulimbane ndi maudindo kuntchito komanso kunyumba. Mudzakhala ndi mphamvu komanso chidwi chochulukirapo kuti muchepetse matenda anu a shuga.

Odwala omwe ali ndi matenda a shuga amtundu woyamba omwe amakonda kuchita masewera olimbitsa thupi nthawi zambiri amatha kutsatira zakudya zawo ndikuwayeza shuga kawirikawiri kuposa omwe ali aulesi. Izi zimatsimikiziridwa ndi maphunziro akulu.

Maphunziro akuthupi m'malo mwa insulin mu mtundu wa 2 shuga

Mtundu wachiwiri wa matenda ashuga, masewera olimbitsa thupi ndiofunikira kwambiri chifukwa amawonjezera chidwi cha maselo kuti apange insulin, ndiye kuti, amachepetsa kukana kwa insulini. Zatsimikiziridwa kuti kukula kwa minofu chifukwa cha kuphunzitsidwa kwamphamvu kumachepetsa kukana insulini. Mukamachita kuthamanga kapena mitundu ina ya maphunziro a Cardio, minofu yambiri siyimakula, koma chidwi chofananira chimawonedwa. Inde, mutha kumwa mapiritsi a Siofor kapena Glucofage, omwe amachititsa kuti maselo azikhala ndi insulin. Koma ngakhale masewera olimbitsa thupi osavuta kwambiri amachititsa kuti maulendo 10 akhale othandiza kwambiri.

Kukana kwa insulin kumayenderana ndi kuchuluka kwa mafuta pamimba ndi m'chiuno mpaka minofu. Mafuta ochulukirapo komanso minyewa yochepa m'thupi, amachepetsa mphamvu ya maselo othandizira. Pamene thupi lanu liphunzitsidwa bwino, mankhwalawa a insulin omwe mungafunike. Ndipo insulin yocheperako imazungulira m'magazi, mafuta ochepa amayamba. Kupatula apo, timakumbukira kuti insulin ndiye mahomoni akuluakulu omwe amalimbikitsa kunenepa kwambiri komanso kupewa kunenepa.

Ngati mumachita zolimbitsa thupi, ndiye kuti patatha miyezi ingapo yophunzirira thupi, chidwi chanu ku insulin chidzakulirakulira. Izi zimathandizira kuchepetsa thupi komanso kupangitsa kuti magazi azikhala osavuta. Zonsezi zidzatsogolera kuti maselo a beta otsala a kancreas anu apulumuka, ndipo ambiri omwe ali ndi matenda ashuga amatha kuletsa jakisoni wa insulin. Mtundu wachiwiri wa matenda ashuga, 90 peresenti, okhawo omwe ndi aulesi omwe amatha kuchita masewera olimbitsa thupi omwe ayenera kudya jakisoni wambiri. "Kulumpha" kuchokera ku insulin ya matenda a shuga a 2 akufotokozedwa mwatsatanetsatane m'nkhani "Aerobic and anaerobic Exercise".

Zochita zolimbitsa thupi zabwino kwa matenda ashuga

Zochita zolimbitsa thupi kwa odwala matenda a shuga zomwe tikambirane zimagawika mphamvu ndi zolimbitsa thupi. Masewera olimbitsa thupi - uku ndikweza kukweza thupi, masewera olimbitsa thupi, komanso masewera othinana ndimatimu. Werengani zambiri pa Maphunziro a Mphamvu (kulimbitsa thupi) matenda ashuga. Maphunziro a Cardio - limbitsani mtima wamtima, sinthani magazi komanso kupewa mtima. Mndandanda wawo umaphatikizapo kuthamanga, kusambira, kupalasa njinga, kugwada, kuyendetsa njinga, ndi zina. Werengani zambiri mu gawo "Zochita za mtima." Pazosankha zonsezi, zotsika mtengo kwambiri komanso zoyeserera ndikuyenda bwino.

Apa ndikukulimbikitsani buku la Chris Crowley "Achichepere chaka chilichonse." Ili ndi buku labwino kwambiri momwe mungagwiritsire ntchito maphunziro anu akuthupi kuti muwonjezere moyo wanu ndikuwongolera. Buku lokondedwa laopuma pantchito aku America. Ndikhulupilira kuti omwe tapuma pantchito komanso odwala matenda ashuga sayeneranso kukhala ndi moyo wabwino kuposa anthu aku America, chifukwa chake ndimalimbikira kudziwitsa owerenga za bukuli.

Wolemba wake, Chris Crowley, ali ndi zaka pafupifupi 80. Komabe, ali pabwino kwambiri, amagwira ntchito yolimbitsa thupi, akuyenda nthawi yozizira komanso njinga zamalimwe. Imasunga mizimu ndipo imapitilizabe kutisangalatsa ndi makanema abwino (achingelezi) atsopano.

Mu zolemba zina zokhudzana ndi matenda a shuga pa Diabetes-Med.Com, timalimbikitsa mabuku ena angapo. Ngati zomwe zili patsamba lathu zikuwoneka kuti ndizomveka komanso zothandiza kwa inu, onetsetsani kuti mwapeza ndikuwerengera mabuku. Chifukwa zolemba zimafotokozera njira zoyenera zophunzitsira odwala matenda ashuga kwambiri. Kwenikweni, timayang'ana pa zabwino zambiri zomwe mungapeze pamasewera amateur. Ndipo njirazi zikufotokozedwa mwatsatanetsatane m'mabuku. Iwo amene akufuna ku-peza ndi kuwaphunzira.

Chimodzi mwazinthu zazikulu za Chris Crowley: "Kuphunzitsa Cardio kumatipulumutsa, ndipo kuphunzitsidwa mphamvu kumapangitsa kuti chikhale choyenera." Kuchita zolimbitsa thupi kumathandizanso kuti mtima usafike pamtima, motero kupulumutsa moyo ndikuwonjezera. Makalasi ochita masewera olimbitsa thupi amachiritsa mozizwitsa mavuto okhudzana ndi zaka. Pazifukwa zina, amabwereranso kwa achikulire kuthekera kokuyenda molunjika, mokongola, monga muubwana, osakhumudwitsidwa kapena kugwa. Chifukwa chake, kuphunzitsidwa kwamphamvu kumapangitsa moyo kukhala woyenera.

Lingaliro ndilakuti zonse ziwiri izi masewera olimbitsa thupi ndizoyenera kuphatikiza. Lero mulimbitsa dongosolo la mtima wanu mwakuthamanga kapena kusambira, ndipo mawa mupita ku masewera olimbitsa thupi.

Kodi pulogalamu yoyeserera shuga iyenera kukhala chiyani? Iyenera kukwaniritsa izi:

Zoletsa zonse zokhudzana ndi zovuta za matenda ashuga zomwe zidayamba kale mwa inu zikutsatiridwa.
Ndalama zolipira zovala, nsapato, zida, ziwalo zolimbitsa thupi ndi / kapena chimbudzi cha dziwe ziyenera kukhala zokwera mtengo.
Malo ophunzitsira sayenera kukhala kutali kwambiri, osafikirika.
Munali ndi nthawi yochita masewera olimbitsa thupi pafupifupi tsiku lililonse. Ndipo ngati mudapuma kale pantchito, ndibwino kwambiri kuphunzitsa tsiku lililonse, masiku 6 pa sabata, osachepera mphindi 30-60 patsiku.
Zochita zolimbitsa thupi zimasankhidwa kuti minofu, mphamvu, ndi kupirira zimapangidwe.
Pulogalamuyi imayamba ndi katundu wochepa, yemwe pang'onopang'ono umawonjezeka pakapita nthawi "ndikukhala bwino".
Zochita za Anaerobic zamagulu amodzimodzi a minofu sizichita masiku awiri motsatana.
Simunayesedwe kuthamangitsa zojambula, mumachita izi kuti musangalale.
Mwaphunzira kusangalala ndi maphunziro akuthupi. Ichi ndi chikhalidwe chovuta kwambiri kuti mupitirize kuchita masewera olimbitsa thupi pafupipafupi.

Kusangalatsa kochita masewera olimbitsa thupi kumabweretsa kumasulidwa kwa ma endorphin, "mahomoni achisangalalo". Chinthu chachikulu ndikuphunzira momwe mungamverere. Pambuyo pake, pamakhala mwayi woti mumachita masewera olimbitsa thupi pafupipafupi. M'malo mwake, anthu omwe amachita masewera olimbitsa thupi nthawi zonse amachita izi pongofuna zosangalatsa za endorphins. Kupititsa patsogolo thanzi, kuchepa thupi, kusilira anthu omwe si amuna kapena akazi anzathu, kuwonjezera nthawi yayitali komanso kuwongolera matenda a shuga. Momwe mungasangalalire ndi kuthamanga kapena kusambira mosangalala - pali njira zotsimikiziridwa, werengani za iwo munkhani "Zochita zamtima zamatenda a shuga".

Momwe maphunziro a thupi amachepetsera insulin

Ngati mumakonda kuchita masewera olimbitsa thupi amtundu uliwonse, ndiye kuti m'miyezi ingapo mutha kumva kuti insulini yambiri imatsitsa shuga lanu. Chifukwa cha izi, Mlingo wa insulin mu jakisoni ufunika kuchepetsedwa kwambiri. Izi zikugwira ntchito kwa odwala omwe ali ndi matenda amtundu wa 1 komanso a 2. Ngati muleka kuchita masewera olimbitsa thupi, ndiye kuti izi zimapitilira milungu ina iwiri. Ndikofunikira kuti odwala omwe akuchiza matenda awo a shuga ndi jakisoni wa insulin akonzekere bwino. Ngati mupita paulendo wa sabata limodzi ndikulephera kuchita masewera olimbitsa thupi, ndiye kuti chidwi chanu cha insulini sichingavute. Koma ngatiulendo wovuta ukatenga nthawi yayitali, ndiye kuti mukuyenera kupita ndi insulin yayikulu.

Kuwongolera shuga m'magazi odwala odwala matenda a shuga

Kuchita masewera olimbitsa thupi kumakhudzanso magazi a magazi. Pazinthu zina, maphunziro akuthupi sangangoletsa shuga wamagazi, komanso kuwonjezera. Chifukwa cha izi, zolimbitsa thupi zitha kupangitsa kuti shuga iwongolere pang'ono kwa iwo omwe amathandizidwa ndi jakisoni wa insulin. Mulimonsemo, maubwino omwe maphunziro amthupi amabweretsa ndi akulu kwambiri kwa matenda amtundu wa 2 kapena mtundu wa 2, ndipo amawonjezerapo zovuta. Pokana kuchita masewera olimbitsa thupi a shuga, mwachidziwikire umadzipatsa moyo womvetsa chisoni m'malo mwa munthu wolumala.

Kuchita masewera olimbitsa thupi kumabweretsa mavuto kwa anthu omwe amamwa mapiritsi a shuga, omwe amathandizira kapamba kuti apange insulin yambiri. Tikukulimbikitsani kuti musiye mapiritsi oterewa, m'malo mwake mudzakhale mankhwala ena a shuga. Werengani zambiri za mtundu wa pulogalamu yachiwiri ya matenda a shuga ndi mtundu 1

Nthawi zambiri, masewera olimbitsa thupi amachepetsa shuga, koma nthawi zina amawonjezera. Maphunziro akuthupi a matenda ashuga, monga lamulo, amachepetsa shuga m'magazi, chifukwa m'maselo kuchuluka kwamapuloteni - anthu onyamula shuga amawonjezereka. Kuti shuga ichepe, zinthu zingapo zofunika kuzisunganso chimodzimodzi:

zolimbitsa thupi ziyenera kukhala zazitali
m'magazi muyenera kukhala ndi insulin yambiri,
kuyambira shuga wamagazi sayenera kukwera kwambiri.

Othamanga athanzi, omasuka, omwe timalimbikitsa odwala onse omwe ali ndi matenda ashuga, sikuti amawonjezera shuga. Monga kuyenda. Koma mitundu ina, yamphamvu yolimbitsa thupi poyambirira imatha kuonjezera. Tiyeni tiwone momwe izi zimachitikira.

Chifukwa chiyani maphunziro akuthupi amatha kuwonjezera shuga

Kuchita zolimbitsa thupi pang'ono kapena kulemera - kukweza kulemera, kusambira, kupindika, tenisi - nthawi yomweyo kumapangitsa kutulutsidwa kwa mahomoni opsinjika m'mwazi.Ma mahomoni - epinephrine, cortisol, ndi ena - amapereka chiwindi chizindikiro kuti ndikofunikira kusintha masitolo a glycogen kukhala glucose. Mwa anthu athanzi, kapamba amapanga insulin yokwanira kuti achulukitse shuga. Monga mwachizolowezi, mwa odwala matenda a shuga zinthu zonse zimakhala zovuta. Tiyeni tiwone momwe shuga ya magazi mwa odwala omwe ali ndi mtundu 2 komanso matenda amtundu wa 1 amachitira zinthu zotere.

Odwala omwe ali ndi matenda a shuga a 2, gawo loyamba la insulin limatupa. Werengani zambiri za izi: "Momwe insulini imayang'anira shuga momwe magazi amasinthira komanso zomwe zimasintha ndi shuga." Ngati munthu wodwala matenda ashuga atachita masewera olimbitsa thupi kwa mphindi zingapo, ndiye kuti shuga ya magazi ake imakwera, koma pamapeto pake amachepetsa, chifukwa cha gawo lachiwiri lopanga insulin. Mapeto ake ndikuti ndi mtundu wa 2 matenda ashuga, masewera olimbitsa thupi omwe amakhala ndi nthawi yayitali ndi othandiza.

Mtundu woyamba wa matenda ashuga, umakhala wosokoneza kwambiri. Apa wodwalayo adayamba kuchita masewera olimbitsa thupi, ndipo shuga yake yamwazi inalumpha nthawi yomweyo chifukwa cha kutulutsidwa kwa mahomoni opsinjika. Ngati munthu wodwala matenda ashuga ali ndi insulin yaying'ono m'magazi, ndiye kuti glucose onseyu sangathe kulowa m'maselo. Zikatere, shuga wamagazi akupitilizabe kukula, ndipo ma cell amafukula mafuta kuti apeze mphamvu zomwe amafunikira. Zotsatira zake, munthu amamva kuwawa komanso kufooka, zimamuvuta kuti aphunzitse, ndipo zovuta za matenda ashuga zimayamba kukhazikika.

Kumbali ina, tingoyerekeza kuti mwalandira jakisoni wokwanira m'mawa kuti mukhale ndi shuga. Komabe, masewera olimbitsa thupi amalimbikitsa zochita za insulin, chifukwa amathandizira ntchito ya omwe amayendetsa shuga m'mapuloteni. Zotsatira zake, kuchuluka kwanu kwa insulin yayitali kumatha kukhala okwera kwambiri kuti mukhale ndi masewera olimbitsa thupi ndipo shuga yanu idzatsika kwambiri.

Zingakhale zoyipa kwambiri ngati mutabayira insulin yowonjezera m'matumbo oyenda pamwamba pa minofu yomwe ikugwira ntchito. Panthawi imeneyi, kuchuluka kwa insulini kuchokera m'malo a jakisoni m'magazi kumatha kuchuluka, ndipo izi zimayambitsa hypoglycemia. Komanso, ngati mwachita mwangozi jakisoni wa insulin m'malo mwa jakisoni wamafuta obisika. Kutsiliza: ngati mukufuna kuchita maphunziro olimbitsa thupi, ndiye kuti muchepetse mlingo wa insulin yokwanira ndi 20-50% pasadakhale. Momwe zimafunikira kutsitsidwa molondola zikuwonetsedwa ndi machitidwe.

Ndikwabwino kwa odwala omwe ali ndi matenda a shuga omwe amadalira insulin kuti asamachite masewera olimbitsa thupi kwa maola atatu atatuluka. Ngati mukufuna kuphunzitsa m'mawa, ndiye kuti mungafunike kuwonjezera jakisoni wa insulin mwachangu mkalasi. Werengani zomwe zachitika m'mawa. Ikufotokozanso momwe mungayilamulire. Mwambiri kuti mutha kuchita popanda kuwonjezera jakisoni wa insulin yochepa ngati mumachita masewera olimbitsa thupi masana.

Kupewa ndi kuponderezana kwa hypoglycemia

Mwa anthu athanzi komanso odwala omwe ali ndi matenda ashuga a 2, hypoglycemia yofatsa panthawi yophunzirira thupi imaletsedwa, chifukwa kapamba imasiya kukhathamiritsa magazi ake ndi insulin yake. Koma ndi matenda amtundu woyamba 1, palibe "inshuwaransi" yotere, chifukwa chake hypoglycemia panthawi yamaphunziro akuthupi ndiyotheka kwambiri. Zonsezi pamwambapa sizingakhale chifukwa chilichonse chokana kukonzekera maphunziro a shuga. Komanso, maubwino olimbitsa thupi amapitilira muyeso komanso zovuta zomwe amapanga.

Odwala omwe ali ndi matenda a shuga 1 amtundu wa 2 komanso amtundu wa 2 wodwala matenda a shuga ayenera kutsatira izi:

Musachite masewera olimbitsa thupi lero ngati shuga yanu yoyambira ndiyokwera kwambiri. Mulingo wokhazikika ndi shuga wamagazi pamwamba pa 13 mmol / L. Kwa odwala matenda ashuga omwe amatsatira zakudya zamafuta ochepa, pamwamba pa 9,5 mmol / L. Chifukwa shuga wambiri panthawi yochita masewera olimbitsa thupi akupitiliza kukula.Choyamba muyenera kutsitsa kukhala chokhazikika, ndipo pokhapokha phunzirani zolimbitsa thupi, koma osati kale kuposa mawa.
Pa maphunziro akuthupi nthawi zambiri amayesa shuga wamagazi ndi glucometer. Osachepera kamodzi pa mphindi 30-60. Ngati mukumva zizindikiro za hypoglycemia, fufuzani shuga lanu nthawi yomweyo.
Chepetsani mlingo wa insulin yokwanira ndi 20-50% pasadakhale. Njira yochepetsetsa yokwanira% yomwe mungamukhazikitse pokhapokha potsatira zotsatira za kudzipenda nokha magazi munthawi ya maphunziridwe athupi.
Chitani mafuta othamanga kuti muimitse hypoglycemia, muyeso wa 3-4 XE, i.e. 36-48 magalamu. Dr. Bernstein amalimbikitsa kusunga magome a glucose omwe alipo pamilandu yotere. Ndipo onetsetsani kuti mumamwa madzi.

Ngati mutha kuwongolera matenda ashuga ndi zakudya zamagulu ochepa a calcium komanso osachepera insulin, ndiye kuti vuto la hypoglycemia, osadyeka ndi 0,5 XE nthawi imodzi, i.e. zosaposa 6 magalamu a chakudya. Izi ndizokwanira kusiya hypoglycemia. Ngati shuga wamagazi ayamba kutsika kachiwiri - idyani wina X XE, ndi zina. Kuukira kwa hypoglycemia sikuti chifukwa chakudya chamafuta kwambiri ndikuyambitsa kulumpha m'magazi. Apanso: uku ndikulimbikitsa kokha kwa omwe ali ndi matenda ashuga omwe amadziwa njira yotsika kwambiri, amatsata zakudya zamagulu ochepa, ndipo amadzipaka okha ndi ma insulin ochepa.

Kwa odwala matenda a shuga omwe samalandira jakisoni kapena mapiritsi omwe amathandizira kupanga insulin ndi kapamba, zinthu zimavuta. Chifukwa nthawi zambiri amatha kuyimitsa kupanga insulin yawo ngati shuga yatsika kwambiri. Chifukwa chake, samawopsezedwa ndi hypoglycemia yayikulu panthawi yamaphunziro akuthupi. Koma ngati mwabayira insulini kapena mutamwa piritsi yotsitsa shuga, simungathenso kuletsa kapena kuyimitsa kuzichita kwa ndalamazi. Ichi ndi chimodzi mwazifukwa zomwe timalimbikitsa kuti tiziwerenga mapiritsi a shuga omwe ali "olondola" ndikumawamwa, ndi ena "olakwika" - kukana.

Mankhwala angati ayenera kudyedwa prophylactically kotero kuti shuga ndi wabwinobwino

Kuti panthawi yochita masewera olimbitsa thupi, shuga yamagazi satsika kwambiri, ndizomveka kudya zakudya zowonjezera pasadakhale. Izi ndizofunikira "kuphimba" masewera olimbitsa thupi omwe akubwera. Ndikofunika kugwiritsa ntchito mapiritsi a glucose pamenepa, osati china. Odwala ambiri omwe ali ndi matenda amtundu woyamba 1 amadya zipatso kapena maswiti pamtunduwu. Sitipangira izi, chifukwa muyezo wa chakudya mwa iwo simunatsimikizirike, ndipo amayamba kuchita pambuyo pake.

Zokumana nazo zawonetsa kuti kudya zipatso, ufa kapena maswiti maphunziro asanafike pakukokomeza shuga. Pogwiritsa ntchito zakudya zamagulu ochulukirapo zama carbohydrate ndi milingo yaying'ono ya insulin, timakhala ndi shuga wabwinobwino, monga momwe timakhalira ndi anthu athanzi opanda matenda a shuga. Werengani zambiri za mtundu wa pulogalamu yachiwiri ya matenda a shuga ndi mtundu 1 Koma njirayi imafunikira kulondola kwambiri. Kupatuka kwa magalamu ochepa a chakudya kungayambitse kulumpha m'magazi amwazi, omwe atha kukhala ovuta kuzimitsa. Kuvulaza chifukwa cha kudumpha kotereku kudzakhala kopitilira zabwino zomwe mumapeza pochita masewera olimbitsa thupi.

Kuti mukhale ndi kulondola koyenera, idyani mapiritsi a glucose musanaphunzire masewera olimbitsa thupi, ndiye panthawi yochita masewera olimbitsa thupi, komanso "mwachangu" kuti muimitse hypoglycemia, ngati zingachitike. Mutha kugwiritsa ntchito mapiritsi a ascorbic acid (vitamini C) ndi shuga. Choyamba dziwani za kudya kwa ascorbic acid tsiku ndi tsiku. Kenako onani kuchuluka kwa mapiritsi a ascorbic acid omwe ali pamapiritsi. Nthawi zambiri zimakhala ndi glucose wolimba, ndipo kuchokera ku ascorbic acid dzina limodzi. Mapiritsi oterewa amagulitsidwa m'masitolo ambiri am'misika, komanso m'magolosale poyang'ana.

Muli kuchuluka kwa chakudya chamafuta omwe muyenera kudya kuti mulipire ntchito zolimbitsa thupi, mutha kukhazikitsa poyesa komanso zolakwika.Izi zikutanthauza kuti mukamachita masewera olimbitsa thupi, mumayenera kuyang'ana shuga wamagazi anu ndi glucometer. Mutha kuyamba ndi izi. Wodwala wodwala matenda a shuga 1, wolemera makilogalamu 64, galamu imodzi ya chakudya umawonjezera shuga wa magazi ndi 0.28 mmol / L. Munthu akayamba kulemera, mphamvu ya mafuta m'thupi lake imayamba kuchepa. Kuti mudziwe chithunzi chanu, muyenera kupanga gawo potengera kulemera kwanu.

Mwachitsanzo, wodwala wodwala matenda a shuga 1 amalemera makilogalamu 77. Kenako muyenera kugawa 64 kg mu 77 kg ndikuchulukitsa ndi 0.28 mmol / l. Timalowa pafupifupi 0,23 mmol / L. Kwa mwana wolemera 32 kg timapeza 0,56 mmol / L. Mukungodziyimira nokha mwayeserera ndi zolakwika, monga tafotokozera pamwambapa. Tsopano pezani kuchuluka kwa glucose aliyense piritsi, ndikuwerengera kuchuluka kwake.

Mosangalatsa, mapiritsi a glucose amayamba kuchita pakatha mphindi zitatu, ndipo zotsatira zake zimakhala pafupifupi mphindi 40. Kupangitsa kuti magazi anu akhale athanzi, ndibwino kuti musadye mapiritsi a glucose nthawi yomweyo musanaphunzitsidwe, koma kumuphwanya mzidutswa ndikuwamwa mphindi 15 zilizonse mukamachita masewera olimbitsa thupi. Yang'anani shuga yanu yamagazi ndi glucometer pakatha mphindi 30 zilizonse. Ngati yatukuka, thumphani kumwa mapiritsi otsatirawo.

Pimani shuga lanu musanayambe kulimbitsa thupi, ndiye kuti, musanayambe kudya mapiritsi anu a shuga. Ngati shuga wanu ali pansi pa 3.8 mmol / L, ndiye kuti mukulitse mwabwinobwino mwa kudya chakudya china. Ndipo mwina lero muyenera kudumpha kulimbitsa thupi. Osachepera kuchepetsa katundu, chifukwa mukatha shuga ochepa mumamva kufooka kwa maola angapo.

Onaninso shuga wanu ola limodzi mutatha kulimbitsa thupi. Chifukwa ngakhale pamene ntchito zolimbitsa thupi zatha, kwakanthawi imatha kupitilirabe kuchepa kwa magazi. Maphunziro olimbitsa thupi atha kuchepetsa shuga mpaka maola 6 akamaliza. Ngati mukuwona kuti shuga anu ndi ochepa, mubwezereni mwakale mwa kumwa chakudya. Chinthu chachikulu - musamadye kwambiri ndi mapiritsi a shuga. Idyani monga momwe mungafunikire, koma osawonjezera. Piritsi iliyonse imatha kugawidwa pakati komanso magawo anayi, popanda vuto lililonse.

Odwala omwe ali ndi matenda amtundu wa 1 omwe amatsata zakudya zamagulu ochulukirapo angafunike kudya zowonjezera zowonjezera pochita masewera olimbitsa thupi lalitali, koma osachita kwambiri. Mwachitsanzo, uku ndikugula kapena kupaka mpanda. Shuga imatha kutsika kwambiri, ngakhale mutalimbikira maola pagome. Muzochitika zoterezi, mutha kuyesa kugwiritsa ntchito pang'onopang'ono mafuta m'malo mwa mapiritsi a shuga. Mwachitsanzo, chokoleti. Zipatso ndizosafunikira kwambiri chifukwa zimagwira pa shuga wamagazi kwathunthu osakonzekera.

Moyeserera, mapiritsi a glucose owongolera shuga abwino amagwira ntchito bwino ndipo sakuyang'ana zabwino kuchokera pazabwino. Ndikwabwino kuti musayesere njira zina zamagulu owonjezera amthupi motsutsana ndi hypoglycemia. Makamaka ngati kale mumadalira chakudya chamafuta, ndipo zimakuvutani kuwongolera. Pewani zakudya zilizonse zomwe zimakuyesani. Mwanjira iyi, mapiritsi a glucose ndi oyipa kwambiri.

Mulimonsemo, nthawi zonse muzikhala ndi mapiritsi a glucose ngati muli ndi hypoglycemia! Kuti ayambe kuchita zinthu mwachangu, amatha kutafuna ndikuphwanya pakamwa, kusungunuka m'madzi, kenako kumizidwa. Ndikulimbikitsidwa kuti muchite izi ngati mwayamba kudwala matenda ashuga (kuchedwa kwa m'mimba mutatha kudya).

Zoletsa pamaphunziro azolimbitsa thupi pazovuta za matenda ashuga

Ngakhale zabwino zonse, pali zoletsa zina pamaphunziro azolimbitsa thupi a matenda amtundu 1 kapena 2 shuga. Ngati sanatsatidwe, ndiye kuti izi zitha kubweretsa mavuto, mpaka khungu kapena vuto la mtima pamayendedwe.Chifukwa chake, tiona izi pazambiri pansipa. Mulimonsemo, mudzatha kusankha mtundu wa masewera olimbitsa thupi omwe angakupatseni chisangalalo, kupindula komanso kutalikitsa moyo wanu. Chifukwa osachepera mumatha kuyenda mu mpweya wabwino kwa odwala onse odwala matenda a shuga.

Asanayambe masewera olimbitsa thupi, onse odwala matenda ashuga amalangizidwa mwamphamvu kukaonana ndi dokotala. Tikudziwa bwino kuti kwenikweni ndi ochepa omwe angachite izi. Chifukwa chake, adalemba gawo mwatsatanetsatane pazoperewera komanso zolakwika.Chonde werengani mosamala. Mulimonse momwe zingakhalire, tikukulimbikitsani kuti muyesedwe ndikuyang'ana kwa katswiri wamtima! Muyenera kuwerengera zamomwe mtima wanu umakhala wamavuto komanso kuopsa kwa matenda a mtima. Kenako musanene kuti simunachenjezedwe.

Pali zochitika zina zomwe zingachepetse kusankha mitundu ya masewera olimbitsa thupi omwe angakhale nawo komanso kuchuluka kwa masewera olimbitsa thupi. Mndandanda wa mikhalidwe iyi ukuphatikizapo:

zaka zanu
mkhalidwe wamtima wamtima, pali chiopsezo chachikulu cha vuto la mtima,
kulimba kwanu
Kodi pali kunenepa kulikonse ndipo ngati ndi kwamphamvu bwanji
uli ndi matenda ashuga zaka zingati?
zomwe nthawi zambiri zimakhala shuga
Mavuto azovuta za shuga apezeka kale.

Zinthu zonsezi ziyenera kukumbukiridwa kuti mudziwe mitundu yanji ya machitidwe olimbitsa thupi omwe angakhale oyenera kwa inu, omwe ndi osayenera, komanso omwe oletsedwa kwambiri. Otsatirawa ndi mndandanda wa zovuta za matenda ashuga komanso matenda oyipa omwe muyenera kukambirana ndi dokotala musanayambe maphunziro ophunzitsa zolimbitsa thupi.

Imodzi mwamaengo owopsa kwambiri a maphunziro akuthupi kwa matenda ashuga ndikukulitsa zovuta za mwendo wanu. Pali mwayi wawowonongera mwendo, ndipo mabala ndi kuvulala kulikonse kwa odwala matendawa kumachiritsa bwino. Kuvulala pamiyendo kumatha kukulira, gululi limayamba, ndipo pangafunike kudula phazi kapena mwendo wonse. Izi ndizowonekera kwambiri. Kuti mupewe izi, phunzirani ndikutsatira mosamala malamulo oyang'anira matenda a shuga.

Mukabwezeretsa shuga m'magazi anu ndikamadya ocheperako pang'ono, pakatha miyezi yochepa, kukomoka kwa mitsempha m'miyendo pang'onopang'ono kuyambiranso. Akayamba kuchira, ndiye kuti sangavulaze mwendo. Komabe, kuchiritsa kwa matenda ashuga ndi njira yochepa kwambiri. Werengani zambiri: "Zomwe mungayembekezere shuga wanu wamagazi atayamba kuchita bwino."

Mtima wamtima

Munthu aliyense wazaka zopitilira 40, komanso odwala matenda ashuga opitilira 30, akuyenera kupimidwa ndikuwona kuti mitsempha yake yam'mimba imakhudzidwa bwanji ndi atherosclerosis. Mitsempha yama coronary ndi yomwe imadyetsa mtima ndi magazi. Ngati adatsekeka ndi zolembedwa za atherosselotic, ndiye kuti vuto la mtima lingachitike. Izi zimachitika makamaka panthawi yovutirapo nkhawa pamtima, pamene mukuchita masewera olimbitsa thupi kapena kukhala ndi mantha. Osachepera, muyenera kudutsa electrocardiogram, komanso bwino - ECG yokhala ndi katundu. Zotsatira zamayesowa ziyenera kukambirana ndi wokhulupirira zamtima wabwino. Ngati angakutumizireni mayeso owonjezera kapena mayeso - amafunikiranso popita.

Ndikofunika kwambiri kugula polojekiti yamtima ndikuigwiritsa ntchito pophunzitsira. Mulingo wovomerezeka wamtima amawerengedwa ndi formula "220 - wazaka wazaka". Mwachitsanzo, kwa munthu wazaka 60 izi zimamenyedwa ndi 160 pamphindi. Koma uku ndi kuyerekeza kwapamwamba kwambiri kwa mtima. Ndi bwino kuti usayandikire kwa iye. Kulimbitsa thupi bwino ndi pamene mumathandizira kugunda kwa mtima wanu mpaka 60-80% ya theoretical maximum. Malinga ndi zotsatira za mayeso, katswiri wazamtima anganene kuti kukoka kwanu koyenera kwambiri kuyenera kukhala kotsika kwambiri kuti vuto la mtima lisachitike.

Ngati mumagwiritsa ntchito chowunika cha mtima, ndiye kuti patapita miyezi ingapo yophunzirabe pafupipafupi, mudzazindikira kuti kugunda kwamtima kwanu kukupumira. Ichi ndi chizindikiro chabwino kuti kupirira ndi kugwira ntchito kwa mtima kumakulira. Potere, mutha kuwonjezera kuchuluka kwa mtima woyenera panthawi yolimbitsa thupi. Werengani zambiri za kusankha polojekiti yokhudza mtima komanso momwe mungagwiritsire ntchito pophunzitsira, werengani apa.

Kuthamanga kwa magazi

Kupsinjika kwa magazi kwa munthu kumakwera nthawi yochita masewera olimbitsa thupi, ndipo izi ndi zachilendo. Koma ngati adakweza kale inu, ndipo mukumakankhira mothandizidwa ndi maphunziro akuthupi, ndiye kuti ndiwowopsa. Chifukwa chake ngati ali ndi vuto la mtima kapena sitiroko sikuti ali patali. Ngati magazi anu "alumpha", ndiye kuti mukuchita masewera olimbitsa thupi, izi zimakhala ndi vuto la mtima kapena kukha magazi kumtunda kwa retina.

Zoyenera kuchita Malangizo otsatirawa akuyenera kutsatiridwa:

khalani "bwino",
gwiritsani ntchito chowunika pamtima
Palibe vuto osathamangitsa mbiri.

Nthawi yomweyo, matenda oopsa si chifukwa chokana maphunziro akuthupi. Mutha kuyenda pang'onopang'ono, ngakhale magazi anu atakwera kwambiri, koma mukumva bwino. Kuphunzira pafupipafupi nthawi yayitali kumachepetsa kuthamanga kwa magazi, ngakhale izi sizikuwoneka posachedwa. Onaninso tsamba lathu la “mlongo” wodwala. Zingakhale zopanda phindu kwa inu ngati tsamba la matenda ashuga.

Zochita zolimbitsa thupi zothandizira odwala matenda ashuga: mapindu, magulu angapo olimbitsa thupi

Matenda a shuga ndi matenda, zomwe zimachitika chifukwa cha kusowa kwa insulin mthupi la munthu, momwe ma metabolism angawoneke kwambiri.

Mwa odwala, mwa zinthu zina, kagayidwe kazakudya kamatupa, komwe nthawi zambiri kumayambitsa mapaundi owonjezera komanso kunenepa kwambiri.

Pochiza matenda ashuga, gawo lofunikira limaseweredwa ndikukhalabe ndi moyo wabwino, kusintha kadyedwe komanso masewera olimbitsa thupi omwe amapangidwa mwapadera. Ganizirani za kufunika kochita masewera olimbitsa thupi a shuga.

Ntchito yothandizira masewera olimbitsa thupi pochiza matenda a shuga

Kuchita masewera olimbitsa thupi kumathandizanso pa nkhaniyi, ndikusangalatsa komwe kugawa shuga ndikuwonekera kwake mu minofu kumachitika mu minofu ya thupi la munthu.

Aoneke chidwi makamaka kwa anthu onenepa kwambiri kapena onenepa kwambiri, zomwe nthawi zambiri zimakhala ndi matenda amtundu wa 2.

Anthu awa ali ndi kuphwanya pang'onopang'ono njira za metabolic, kupezeka kwa adynamia, kufooka komanso kuchepa kwa thupi wamba.

Kuphatikizika kochita masewera olimbitsa thupi othandizira odwala matenda ashuga sikuti kumangoyambitsa nkhondo yolimbana ndi mawonetsedwe awa, komanso kumachepetsa mulingo wa shuga m'magazi kuti ukhale wofanana. Kuphatikiza apo, kuthekera konse kwa thupi kukaniza zotsatira za zovuta za chilengedwe.

Mu shuga mellitus wamtundu uliwonse, masewera angapo olimbitsa thupi amatanthauza kulemera komwe kumagwira minofu yonse. Poterepa, kupha kwamayendedwe kumaperekedwa apa ndi matalikidwe okwanira, poyenda pang'onopang'ono komanso kuthamanga.

Kwa magulu ang'onoang'ono a minofu, masewera onse olimbitsa thupi amachitidwa mwachangu mokwanira. Mukazolowera zovuta zoyambirira, zolimbitsa thupi pang'onopang'ono zimakhala zovuta kulumikizana ndi zinthu komanso khoma la masewera olimbitsa thupi. Kutalika kwamakalasi pazomwe zikuchitika sikupitilira theka la ola, koma izi zikuyenera kutsimikizika kuti kulimba kwawomwe akukwaniritsa kuli pamlingo wokwera bwino.

Kuphatikizika kwa zochiritsira zolimbitsa thupi kuyenera kuphatikizapo kuyenda, kuwonjezera apo, kuwonjezeka kwa mphamvu ndi nthawi yopatsidwa kuti ikwaniritse. Muyenera kuyamba kuchokera pa 5 km ndikumaliza 11. Masewera amateur otsatirawa amasiyanitsidwa ndi zotsatira zabwino kwa odwala omwe ali ndi matenda amtundu wa shuga:

kumayenda
kusambira
wodzigudubuza
badminton
tenisi ndi tennis ya tebulo.

Komabe, chisamaliro chikuyenera kuperekedwa kuti chithandizo chamankhwala othandizira odwala matenda ashuga chiyenera kuperekedwa ndikuchitidwa moyang'aniridwa ndikuyang'aniridwa ndi achipatala mosamala.

Werengani nawonso. Kodi ndizopweteka kufa ndi matenda a shuga a 2

Matenda A shuga

Chochita cholimbitsa thupi chimapangidwa ndikuchitika mosasunthika molingana ndi luso losankhidwa mwapadera, momwe mumakhala kuwonjezeka kwapang'onopang'ono kwa katundu ndi nthawi, zomwe zimalembedwa kutengera kuuma ndi mtundu wa matenda:

Mitundu yambiri ya shuga yodwala imatenga mphindi 35,
kuchuluka kwa shuga wamtundu uliwonse wa shuga kumatenga mphindi 25,
Kuchita zolimbitsa thupi kwa odwala matenda ashuga kwambiri kumatenga mphindi 15.

Ndi matenda a shuga amtundu uliwonse, magwiridwe antchito olimbitsa thupi onse amakonzedwa poyenda pang'onopang'ono ndikuwonjezeka pang'onopang'ono kwa katundu. Njira iyi imakuthandizani kuti mukwaniritse bwino kwambiri. Mu shuga mellitus, njira zoyeserera ndi kutikita minofu zimatha kubweretsanso chimodzimodzi.

Zolimbitsa thupi

Pakadali pano, akatswiri apanga masewera olimbitsa thupi omwe amakhala ndi zochitika zofanana, mosasamala mtundu wa matenda.

Kuyenda kwamasana ndi ntchofu kumbuyo molunjika kuchokera m'chiuno. Pankhaniyi, kupuma kuyenera kubwerezedwanso modutsa mphuno. Kuchita masewera olimbitsa thupi kumatenga mphindi 5-7.
Kuyenda zala ndi zidendene, alternational. Popanga mayendedwe oyenda, miyendo yam'mwambayi imagawika mbali zosiyanasiyana. Nthawi yomweyo, kupuma kumakhala kokhazikika, ndipo mphindi 5-7 zimaperekedwa kuti zizichita masewera olimbitsa thupi.
Poyambirira, kuyimirira molunjika kuti mutambasule mikono yanu mmbali ndikuyenda mozungulira mapewa anu, ndikudziyang'ana nokha, ndikumanga minofu. Njira yopumira iyenera kukhala yotsutsana.
Mukapuma kwambiri, muyenera kuwerama, kugwada. Pambuyo pake - exhale. Kukhala mutha kuchititsa mayendedwe okhala ngati mabwalo m'mabondo kumanja ndi kumanzere. Njira yopumira iyenera kukhala yaulere.
Khalani owongoka, tengani mikono yanu patali ndikusokoneza momwe mungathere. Pumirani kwambiri momwe mungathere, kenako kutulutsa, mukamazungulira m'mapewa. Kutalika kwa mayendedwe kuyenera kuchepetsedwa momwe kungathekere, kenako ndikuwonjezeka.
Khalani pansi ndikuwonetsa miyendo yanu mbali zosiyanasiyana momwe mungathere. Mukapumira, tsamira kaye ndi manja awiri kukhudza chala chakumanzere. Muyenera kutuluka mwachindunji mukadali pamalopo. Mukayamba gawo loyambitsanso - kupuma kwambiri, kenako muyenera kuchita zomwezo kumbali yakumanja.
Imirirani molunjika ndi ndodo yolimbitsa thupi patsogolo panu ndikuyiyika. Kupuma panthawi yochita masewera olimbitsa thupi kumaloledwa momasuka.
Gwirani ndodo m'mbali. Pambuyo pake, sinthani ndodoyo kuchokera mbali yakumanzere - pumirani kwambiri ndikuyibwezeretsani ku malo ake oyambirirawo. Chitani zomwezo kuchokera kumbali inayo.
Malo oyambira ali ofanana. Gym kumamatira kumbuyo, ukugwira zigongono kumapeto. Gwadani pansi ndikupuma kwambiri ndikuchita izi, mutatsamira - kutulutsa.
Kunyamula ndodo, ndikuigwira kumapeto, kupanga zodzitetezera kuchokera kumbali yakumapeto kwa khosi, pambuyo kuchokera kumbuyo mpaka kumapeto kwa phewa. Pakani padera matako. Kusunthika koongoleredwa kumaloledwa m'njira yamaulere.
Pukutitsani pamimba ndi ndodo, kuti muziyenda mosunthika. Mpweya ndi waulere.
Khalani pampando, pukutani miyendo yanu ndi ndodo yolimbitsa thupi kuchokera hafu ya mwendo kupita kumalo opangira mafuta, kenako mpaka pansi. Tiyenera kudziwa kuti izi sizingachitike ndi mitsempha ya varicose, kusintha kwa ma minofu.
Kukhala pampando, kuyika ndodo pansi, ndikugudubuza ndi kumapazi kumapazi. Amaloledwa kupumira momasuka.
Khalani pampando ndikusisita makutu anu ndi ma telabeta kwa mphindi imodzi.
Bodza pansi, tsekani miyendo yanu pamodzi, ikani pilo kapena yaying'ono pansi pa mutu wanu. Kwezani miyendo mosiyanasiyana osagwada. Kupuma ndikumachita.
Bodza pansi, ukuchita "njinga" yodziwika bwino. Chitani masewera olimbitsa thupi kuti muchite kangapo ka 15.
Bodza m'mimba mwako, kenako puma manja pansi - puma kwambiri, gwada pansi, gwada pansi ndi kutulutsa.
Inhale kwambiri, mutenga mpweya wokwanira m'mapapo ndikukutuluka pang'onopang'ono, kenako yendani kwa mphindi 5.

Werengani komanso Ubwino Wogwiritsa Ntchito Ji Tao Adhesive

Zochita izi zonse zimachitidwa maulendo 5-7, patapita kanthawi amatha kuchitika kwakanthawi, koma zisanachitike muyenera kufunsa dokotala mosalephera. Mutha kuchita masewera olimbitsa thupi, mwachitsanzo, monga mu kanema.

Kuchita masewera olimbitsa thupi a shuga

Matenda a shuga ndi matenda opatsirana omwe amayamba chifukwa cha kusowa kwa insulin mthupi, zomwe zimapangitsa kuti pakhale vuto lalikulu la metabolic. Chofunika kwambiri pa mankhwalawa ndi njira yoyenera ya moyo, yomwe imaphatikizapo kukonza zakudya zopatsa thanzi komanso masewera olimbitsa thupi apadera.

Kuchita masewera olimbitsa thupi ndi gawo limodzi lothandizira la odwala omwe ali ndi matenda a shuga. Masewera olimbitsa thupi amalimbikitsa njira ya kagayidwe kazakudya, thandizani kugwiritsa ntchito shuga mthupi la munthu.

Zambiri zakuchipatala zochitidwa ndi akatswiri asayansi zikuwonetsa kuti kuchepa kwa shuga muzochitika zina kumakhala kofalikira. Zochita zolimbitsa thupi zitha kupititsa patsogolo ntchito za insulin, ndikupangitsa kuti achepetse mlingo wake.

Nthawi zambiri, odwala matendawa amakhala onenepa kwambiri. Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa mafuta m'thupi, chifukwa kumachepetsa mphamvu ya mafuta.

Komanso, zolimbitsa thupi zimathandizira kuyimitsa kuphatikizika kwa concomitant pathologies omwe amapezeka mu shuga mellitus. Tikuyankhula za matenda oopsa, matenda a m'matumbo, matenda am'mimba, matenda a impso ndi zina.

Kuphatikizanso kwina kochita masewera olimbitsa thupi ndikuti kumathandiza odwala oterewa kuthana ndi kufooka kwa minofu ndi adynamia, yomwe ilinso ndi malo omwe angakhalepo ndi izi.

Kuchita masewera olimbitsa thupi kungakhale kothandiza osati kwa mitundu yosiyanasiyana ya shuga, komanso ngakhale ndi prediabetes.

Mu kanema uyu, dokotala wa sayansi yamankhwala amalankhula za kufunikira kwa kuchita zolimbitsa thupi mu matenda ashuga.

Ntchito zazikuluzikulu ndi mawonekedwe othandizira olimbitsa thupi a matenda a shuga a mellitus 1 ndi 2

Ntchito zazikuluzikulu zolimbitsa thupi:

Kuchepetsa hyperglycemia mwa odwala omwe ali ndi mtundu wa matenda a insulin (2 shuga mellitus).
Odwala omwe akudwala insulin amadalira mtundu wa matenda a shuga 1 - amalimbikitsa zochita za insulin.
Matenda a mtundu wa psycho-maikutlo.
Kuchulukirapo.
Kusintha ntchito ya kupuma.
Kupititsa patsogolo kagwiritsidwe ntchito ka mtima.

Mtundu woyamba wa matenda ashuga a mellitus, zolimbitsa thupi kuphatikiza ndi insulin kukonzekera kumathandizira kuchiritsa kwa zotsatira zam'mbuyo, komanso kumalimbitsa dongosolo lamanjenje.

Musaiwale za njira yoyenera yoperekera insulin. Zochita za algorithm siziyenera kusweka konse.

Mukamachita masewera olimbitsa thupi, muyenera kuyang'anira chidwi chanu kwambiri.

Odwala omwe ali ndi matenda amtundu wa shuga wambiri ndipo amalandila chithandizo cha insulin ngati atachita masewera olimbitsa thupi ayenera kufunsa othandizira awo kuti athetse mlingo wa insulin panthawiyi.
Pamaso pa zizindikiro za glycemic, kuyambiranso maphunziro kumatheka pokhapokha tsiku litatha.
Ngati kunjenjemera m'manja kumawonekera mkati mwa makalasi kapena wodwalayo atamva mwadzidzidzi njala, ndiye kuti ndikofunikira kusiya nthawi yomweyo ndikuphunzitsani kuti adye kena kotsekemera, monga chidutswa cha shuga.
Ngati mutatha kuphunzitsa wodwala nthawi zambiri amawona kufooka ndi kutopa, ndiye kuti kuchepetsa komwe kulipo kumafunikira.

Zochita zolimbitsa thupi, zomwe zimapangidwira matenda a shuga, zimakhala ndi mawonekedwe enaake. Choyamba, maphunziro ayenera kuchitika mwachangu.

Kachiwiri, zimayambitsa zochita za oxidative (m'malo mwa anaerobic) mthupi, chifukwa izi zimathandiza minofu kudya glucose mwachangu.

Kuti izi zichitike, pamafunika kulimba mtima pakuchita masewera olimbitsa thupi.

Ndikofunika kuyendetsa masewera olimbitsa thupi mu mpweya wabwino. Ngati izi sizingatheke, muyenera kuti mulowetse chipinda chomwe ophunzira azikachitikira.

Popeza shuga m'magazi nthawi zambiri amakwezedwa m'mawa, zimakhala zoyenera kwambiri kuchititsa maphunziro m'mawa. Komabe, zingakhale zothandiza kwambiri kubwereza masewera olimbitsa thupi madzulo.

Chithandizo chakuthupi cha matenda ashuga sichimakhala ndi zoletsa zaka. Amawonetsedwa zonse zazing'ono ndi zazikulu. Kusiyana komwe kuli mu kuchuluka kwa katundu.

Zowonetsa:

Odwala onse omwe ali ndi matenda osakhwima komanso athanzi.
Odwala omwe samakula glycemia pazinthu zolimbitsa thupi.

Zoyipa:

Mtundu wowonjezera wa matenda a shuga kapena kupweteka kwambiri.
Ena mwa mtima pathologies (arrhythmias, aneurysms, circulatory kulephera).
Zosakwanira wodwala.
Zochita zolimbitsa thupi zimapereka kuyankha kwa thupi mwa njira yolumpha mu glycemia.

Chitani zolimbitsa thupi phazi la matenda ashuga

Matendawa odwala matenda ashuga ndiosasangalatsa komanso kulepheretsa matenda a shuga, omwe nthawi zambiri amafunikira chithandizo chamtengo. Nthawi zina kupsinjika kumeneku kumatha kubweretsa kudulidwa.

Chifukwa chake, zolimbitsa zochizira miyendo ndi njira yofunikira kwambiri yothandizira aliyense wodwala matenda ashuga. Odwala onse ayenera kukhala aluso pakuchita izi.

Ganizirani zovuta zamankhwala olimbitsa thupi:

Atagona pansi, pinda mwendo kumanja pa bondo, kwezani ndikuwongola. Kenako, kokerani phazi molunjika kwa inu, kenako tsitsani phazi lanu. Timabwereza zomwezo ndi mwendo wina.

Zofanana ndi zomwe zidachitidwa kale, ndikusiyana kokhako kuti zala zakumanja zizichotsedwa kwa inu.

Zofanana ndi masewera olimbitsa thupi oyamba, koma miyendo yonse iyenera kuchitidwa pano nthawi yomweyo.

Timachita masewera olimbitsa thupi nambala 3 ndipo timatambasulidwa miyendo timayendetsa miyendo ndi phazi lamiyendo iliyonse.

Yesetsani mwamphamvu kugwirizira zala za miyendo yonse iwiri, ndikuwona momwe phazi siliyenera kudulidwira pansi.

Kwezani ndi chepetsa chala chilichonse mwendo.

Phatikizani pamodzi ndikukweza zidendene za mwendo uliwonse.

Pophatikizani, kwezani m'mphepete mwamkati ndi kunja kwamiyendo.

Timatambasulira zala zathu, ndikugwira mawonekedwe awa kwa masekondi asanu.

Kuti mumalize zolimbitsa thupi, mufunika mpira wa mphira womwe muyenera kufinya ndi zala zanu.

Pindani mpira mosinthana ndi phazi lililonse.

Yendani ndi zala zakanikizidwa kwa mphindi ziwiri kapena zitatu.

Chilichonse chazolimbitsa thupi zimachitidwa mobwerezabwereza 10-15.

Matenda a shuga

Kusisita kwa matenda ashuga ndi imodzi mwamagawo ofunikira othandizira. Pali magawo angapo omwe nthawi yake yoikidwiratu idzakhala yoyenera. Mwa izi, wina amatha kusiyanitsa: kunenepa kwambiri (onaninso - momwe angachepetse kunenepa), zotumphukira za m'mimba, matenda a shuga a arthropathy, macroangiopathy ndi microangiopathy.

Zolinga zazikulu za kutikita minofu:

Sinthani kagayidwe kanu kokwanira.
Sinthani malingaliro a wodwalayo.
Kuchepetsa ululu.
Sinthani zotumphukira zamitsempha.
Sinthani kayendedwe ka magazi m'malo amtsinje.
Pewani matenda ashuga a shuga.

Komabe, kutikita minofu kumakhalanso ndi zotsutsana. Izi zikuphatikizapo: matenda a shuga a arthropathy mu pachimake pachimake, hypoglycemia ndi hyperglycemia, angiopathy ya matenda ashuga komanso matenda a trophic, achulukitsa matenda ena.

Melo yotsitsa ikhala dera latsikulo kumbuyo ndi kupsinjika, chifukwa chakuti matenda ashuga amakhala makamaka mderalo mchigawo chotsika.

Pamaso pa kutikita minofu, dokotala amayang'anitsitsa miyendo ndi mapazi a wodwalayo, amawunika momwe khungu limakhalira, zimachitika, kukhalapo kapena kusapezeka kwa zilonda zam'mimba.

Massage ikhoza kukhala yamitundu iwiri: yonse (gawo la gawo ndi nthambi yonse) ndi dera (magawo a gawo). Ngati yoyamba imachitika kawiri pa sabata ndipo imakhala kwa theka la ola, ndiye kuti yachiwiri imatha kuchitidwa tsiku lililonse kwa mphindi khumi zokha.

Pakati pa kutikita minofu, mutha kugwiritsa ntchito njira zosiyanasiyana: kugwedeza, kupera, knowing, kumenya. Pofuna kukhazikitsa njira za metabolic, kuphunzira bwino minofu yayikulu ndikofunikira.

Kuphunzira mosamala makamaka kuyenera kuperekedwa kwa malo omwe minofu imadutsa m'malo ophatikizira a aponeurosis, tendon.

Chowonadi ndi chakuti maderawa sathandizidwa bwino ndi magazi, ndipo ndi omwe nthawi zambiri amatha kuvutika pamene angiopathies amachitika.

Zowonekera mu madera ena zimakhalanso zomveka. Mwachitsanzo, mutha kukopa machitidwe a kapamba, ngati mumayang'anitsitsa dera lokhazikika, paravertebral dera kapena suprascapular.

Kuti muchepetse kugwira ntchito kwa kupuma kwamphamvu, muyenera kuyang'anira chidwi chopenda bwino minofu yopuma.

Zochitika zonsezi pamwambapa zatsimikizira okha momwe amathandizira odwala matenda ashuga. Ngati muzigwiritsa ntchito moyenera, simungangoletsa kukula kwa matendawa, komanso kukwaniritsa zabwino zambiri.

Zochita Zakuthambo: Kuchita Zida Zosiyanasiyana

Anthu omwe ali ndi matenda ashuga amamvetsetsa kuti ndizovuta kwambiri kutsatira pafupipafupi zakudya zamagulu ochepa owonjezera ndikuwongolera kukhazikika kwa magazi m'magazi awo. Kodi akudziwa kuti pali chinthu chinanso chophatikiza ndi njira yopewera matendawa ndikuwongolera njira yake? Ndizokhudza kuchita masewera olimbitsa thupi pafupipafupi komanso mwadongosolo.

Mphamvu yakuchiritsa yamaphunziro akuthupi amtundu uliwonse wa matenda ashuga

Pafupifupi zochitika zilizonse zolimbitsa thupi zitha kukulitsa chidwi cha thupi kumadzi wa insulini, kusintha magazi ndi kuchuluka kwa shuga mkati mwake. Tsoka ilo, odwala ambiri omwe ali ndi matenda ashuga sazindikira kufunika kwa zochitika zamasewera, ngakhale atachita bwino kwambiri.

Kuchita masewera olimbitsa thupi ndi chithandizo chomwe sichimafuna ndalama zambiri.

Moyo wakhama ungakhale wopindulitsa kwa odwala matenda ashuga. Izi ndichifukwa choti pa maphunziro akuthupi:

Mafuta amadzimadzira amachotsedwa,
minofu ikukula
kumawonjezera kuchuluka kwa zolandilira mahomoni insulin.

Njira izi zimathandizira kagayidwe kazakudya m'thupi chifukwa cha kuchuluka kwa shuga ndi makutidwe ndi okosijeni. Mafuta osungira mafuta amawonongeka mwachangu, ndipo metabolism ya protein imayambitsidwa.

Panthawi yophunzira zolimbitsa thupi, nkhawa komanso thanzi la munthu wodwala matenda ashuga zimayenda bwino, zomwe zimathandiza kuti akhale wathanzi. Ichi ndichifukwa chake masewera olimbitsa thupi ndi gawo lofunikira la mankhwala osokoneza bongo a matenda ashuga.

Maphunziro akuthupi amathandiza kupewa kapena kuchedwetsa kukula kwa matenda ashuga amitundu iwiri.

Mapindu amakalasi a matenda ashuga 1

Odwala omwe ali ndi mtundu uwu wa matenda ashuga, makamaka omwe ali ndi chidziwitso chambiri, amavutika ndikusintha kwa glucose m'magazi.Kudumpha kotereku kumayambitsa kupsinjika ndi kutopa kwakanthawi, komwe kumakhala kovuta kwambiri kuthana nako.

Munthawi imeneyi, wodwala sakhala pamasewera. Sakufuna kuchita chilichonse chifukwa chake amakhala ndi moyo wokhala chete, womwe umakulitsanso zovuta za shuga.

Glucose sangangokulitsa, komanso kugwera pazizindikiro zosavomerezeka zomwe zimakhala zowopsa thanzi. Kusintha kwa shuga kumatha kuyambitsa matenda ashuga a ketoacidosis ndipo kumayambitsa kukomoka.

Nthawi zina, chikomokere chimatha kupha.

Ngakhale kuti pali zabwino zochiritsira masewera olimbitsa thupi a shuga mellitus (masewera olimbitsa thupi), ndikofunikira kufunsa dokotala musanagwiritse ntchito njira iyi yothetsera matenda ashuga!

Zosamveka bwino, zimamveka, koma zolimbitsa thupi ndi makalasi ochita masewera olimbitsa thupi ndi bizinesi yovuta kwambiri. Komabe, mapindu a maphunziro akuthupi ndi amtengo wapatali. Madokotala amalimbikitsa tsiku lililonse komanso mwamphamvu kuchita masewera olimbitsa thupi a mtundu woyamba wa shuga. Izi sizingathandize kuwonjezera moyo wabwino, komanso kuwoneka bwino komanso ocheperako kuposa anzanu.

Iwo omwe amadwala matenda ashuga omwe amakhala otakataka amakhala ochepa.

kudwala
kudwala zovuta zamatenda oyamba,
nthawi zambiri samagwa matenda amisala.

Sikoyenera kuchita nawo masewera olimbitsa thupi. Amateur amathamangira mu mpweya wabwino, kuyenda njinga, kusambira padziwe kumakhala kokwanira. Izi sizingothandiza kuti muzimva bwino, komanso zosavuta polimbana ndi ntchito zapakhomo. Kuchokera pamasewera, mphamvu zimawoneka zomwe zimapangitsa kuti pakhale njira yabwino yoyendetsera matenda ashuga.

Maphunziro akuthupi m'malo mwa insulin yokhala ndi matenda 2

Ngati wodwala akudwala matenda amtundu wa 2, ndiye kuti maphunziro azolimbitsa thupi adzakhala othandiza. Ithandizira kukonza chidwi cha maselo ku insulin. Madokotala ati kuphunzitsidwa kwamphamvu ndikwabwino makamaka pamtunduwu wamatendawa.

Kuchita nawo jogging kapena masewera ena a Cardio, wodwala matenda ashuga sangathe kumanga minofu, ndipo kulemera kumachepa. Poyerekeza ndi zamasewera, ndibwino kumwa mankhwala omwe angakulitse chidwi cha maselo ku zotsatira za mahomoni:

Kuchita masewera olimbitsa thupi oyambira kwambiri kumathandizira kuti mapiritsi azigwira ntchito kangapo moyenera.

Mafuta ochulukirapo omwe anthu odwala matenda ashuga ali nawo mthupi (makamaka m'chiuno ndi pamimba), minofu yocheperako komanso minofu yake. Ndi chikhalidwe ichi chomwe chimawonjezera kukana insulini.

Mavuto osokoneza bongo

Asanayambe maphunziro akuthupi, odwala onse a shuga amalangizidwa kukaonana ndi ophthalmologist. Komanso, simukufuna ophthalmologist yosavuta, koma imodzi yomwe ingawunike momwe odwala matenda ashuga alili. Uku ndi kuphatikizika kwa shuga, komwe kumapangitsa mitsempha yamagazi m'maso kukhala yosalimba. Ngati muchita khama kwambiri, mungagwada pansi kapena pansi kwambiri pamiyendo yanu, pamakhala ngozi yoti ziwiya zam'maso mwanu zimaphulika mwadzidzidzi. Padzakhala zotupa, zomwe zingayambitse khungu.

Dokotala wamaso yemwe amadziwa bwino za matenda ashuga a retinopathy amatha kuwunika mwayi wotere. Ngati chiopsezo cha kukha mwazi m'maso ndichokwera, ndiye kuti odwala matenda ashuga ali ndi chisankho chochepa kwambiri cha njira zopangira maphunziro akuthupi. Pakuwopseza khungu, iye saloledwa kuchita nawo masewera aliwonse omwe amafunikira mikangano kapena kusuntha kozungulira malo kupita kwina. Kukweza kulemera, mafinya, squati, kuthamanga, kudumpha, kudumphira pansi, basketball, rugby, ndi zina. Inde, kuyenda ndizothekanso.

Ngati mutsatira zakudya zamafuta ochepa ndipo zimabwezeretsa shuga m'magazi anu, ndiye kuti pang'onopang'ono makhoma amitsempha m'maso mwanu amalimbitsa, ndipo chiwopsezo cha kukha mwazi chitha. Pambuyo pake, kusankha kwa zinthu zolimbitsa thupi kudzakulirakulirani. Ndipo zitheka kuchita maphunziro apamwamba kwambiri olimbitsa thupi - kuthamangitsidwa bwino. Koma kuchiritsa kwa matenda ashuga retinopathy ndikofunikira pang'onopang'ono. Nthawi zambiri imatha kwa miyezi yambiri, kapenanso zaka zingapo. Ndipo zimatheka pokhapokha ngati mumayesetsa kudya zakudya zamagulu ochepa ndikuwongolera shuga lanu kuti lisakhale labwinobwino.

Matenda a diabetes a neuropathy ndikuphwanya kwa mayendedwe osiyanasiyana a mitsempha chifukwa cha shuga wokwezeka wamwazi. Zimayambitsa mavuto ambiri, imodzi imakomoka. Ngati mukudziwa kuti mukukomoka, muyenera kusamala kwambiri mukamachita masewera olimbitsa thupi. Mwachitsanzo, ndizowopsa kukomoka mukakweza mafesitiyi ngati palibe amene akukakamiza.

Mapuloteni mumkodzo

Ngati mayesowo akuwonetsa kuti muli ndi mapuloteni mumkodzo, ndiye kuti mumalimbikitsidwa ndi zochitika zolimbitsa thupi. Maphunziro akuthupi ndi katundu kwa impso ndipo imathandizira kukulitsa kulephera kwa impso. Izi mwina ndizokhazo pamene sizikudziwika ndizomwe zimapindulitsa - maphunziro a thupi kapena kuvulala. Mulimonsemo, kuyenda mumlengalenga, komanso masewera olimbitsa thupi omwe ali ndi zovuta kwambiri kwa odwala matenda ashuga kwambiri amapindula ndipo sangawononge impso zanu.

Ngati mukuchita nawo masewera olimbitsa thupi, ndiye kuti m'masiku atatu otsatira mutha kupeza mapuloteni mumkodzo wanu, ngakhale impso ndizabwino. Izi zikutanthauza kuti kuyezetsa mkodzo kuti muwone ngati impso ikuyeneranso kuimikidwa kwa masiku angapo pambuyo poti mwayamba kulimbitsa thupi.

Pankhani zotsatirazi, muyenera kupewa maphunziro akuthupi:

Pambuyo pa opaleshoni yaposachedwa - mpaka adokotala atakulolani kuti mupitirize kuchita masewera olimbitsa thupi.
Ngati kudumpha kwa shuga m'magazi pamwamba pa 9,5 mmol / l, ndibwino kuchedwetsa kulimbitsa thupi tsiku lotsatira.
Ngati magazi a magazi agwera pansi 3.9 mmol / L. Idyani ma 2-6 magalamu a chakudya chamafuta kupewa hypoglycemia, ndipo mutha kuthana nawo. Koma pophunzira, nthawi zambiri muziyang'ana shuga wanu, monga tafotokozera pamwambapa.

Pang'onopang'ono onjezerani katundu wanu.

Zotsatira zamaphunziro akuthupi, kupirira kwanu ndi mphamvu zanu zimakulirakulira. Popita nthawi, ntchito yanu yabwino izikhala yopepuka. Kuti mukule, muyenera kuwonjezera katundu wanu pang'onopang'ono, apo ayi mawonekedwe anu anu ayamba kuwonongeka. Izi zikugwira ntchito pafupifupi mtundu uliwonse wa maphunziro. Mukweza miyeso, yesani kuwonjezera kulemera kwake pang'ono masabata angapo. Mukamayeseza njinga yochita masewera olimbitsa thupi, pang'onopang'ono mutha kuwonjezera kukana kuti mtima wanu uziyenda bwino. Ngati mukuyenda kapena kusambira, pang'onopang'ono onetsani mtundu wanu ndi / kapena liwiro.

Ngakhale kukwera maulendo, tikulimbikitsidwa kugwiritsa ntchito mfundo yakukwera pang'onopang'ono kwa katundu. Ganizirani kuchuluka kwa masitepe omwe amayenda ndi pedometer kapena pulogalamu yapadera pa smartphone yanu. Yesaninso kuyenda mtsogolo, mwachangu, munyamulire zinthu zina zolemera, ndipo tsanzirani manja anu poyenda, monga kuthamanga. Malangizo onsewa ndi othandiza kwa odwala matenda ashuga, omwe amangoyenda, koma osathamanga chifukwa cha zovuta.

Chachikulu ndichakuti musachite mopitirira malire komanso osathamangira kwambiri kuchita malire. Phunzirani kumvera thupi lanu kuti lipatsenso katundu amene azikhala wolondola.

Maphunziro akuthupi a matenda ashuga: mawu omaliza

Mu zolemba zathu, timakambirana mwatsatanetsatane njira zomwe zingakhalepo zamaphunziro akuthupi komanso zovuta zomwe zimapereka. Chochititsa chidwi ndichakuti mu nkhani "Zochita za mtima ndi shuga" timaphunzitsanso anthu odwala matenda ashuga momwe amasangalalira ndi maphunziro akuthupi, makamaka kuthamanga komanso kusambira.Izi zimawonjezera kudzipereka kwawo pakuphunzira pafupipafupi, ndipo, motero, zimawongolera zotsatira za chithandizo. Ndikulimbikitsidwa kuphatikiza zolimbitsa thupi zamtima zamagetsi ndikukweza zolemera tsiku lililonse, kuti mumve zambiri werengani "Kulimbitsa thupi (kulimbitsa thupi) matenda ashuga."

Pamwambapa, tidasanthula mwatsatanetsatane zomwe zoletsa zimakhalapo pamaphunziro azolimbitsa thupi chifukwa cha zovuta za matenda ashuga, komanso momwe mungapezere mtundu wamachitidwe olimbitsa thupi omwe ali oyenera mdera lanu. Zolimbitsa thupi zapanyumba zokhala ndi ma dumbbells opepuka ndizoyenera ngakhale kwa odwala matenda ashuga omwe ali ndi vuto la impso zawo ndi maso. Mwaphunzira kuyang'anira shuga m'magazi musanayambe, nthawi, komanso mutakhala ndi maphunziro akuthupi. Sungani Dayala yodziletsa ya shuga - ndipo pakapita nthawi mudzatha kudziwa kuchuluka kwa masewera olimbitsa thupi omwe angakuthandizeni pa matenda anu a shuga. Maphunziro akuthupi a matenda amtundu 1 komanso chida chachiwiri ndi chida champhamvu chokhala ndi thanzi labwino kuposa anzanu omwe alibe matenda ashuga.

Insulin ndi maphunziro akuthupi

Pokhazikika pamaphunziro okhazikika, ndipo aliyense, pakatha miyezi yochepa, wodwala matenda ashuga amamva zotsatira zabwino mthupi lake. Kuti muthane ndi shuga, insulini yocheperako imafunikira, ndipo magawo olimbitsa thupi amakula.

Ndikulimbitsa thupi kulikonse, kufunikira kwa jakisoni wowonjezera wa mahomoni kumachepa. Ndizofunikira kudziwa kuti lamuloli limagwira ntchito pazovuta zamtundu uliwonse.

Ngati wodwala pazifukwa zina sangachite masewera olimbitsa thupi, ndiye kuti zotsatirapo zam'mbuyomu zipitilira masiku 14 otsatira.

Izi ndizofunikira kwambiri kwa iwo omwe akukhudzidwa ndi chithandizo cha matenda ndi jakisoni wa insulin, chifukwa pankhaniyi ndikofunikira kukonza chithandizo.

Kuchita masewera olimbitsa thupi kumakhudza kwambiri shuga.

Aliyense wodwala matenda ashuga ayenera kudziwa kuti nthawi zina zovuta zina zolimbitsa thupi sizingangokhala zochepetsetsa, komanso zimawonjezera kwambiri.

Chifukwa chake, ngakhale kuthamanga kwakanthawi kuyenera kuvomerezana ndi adokotala. Kuwongolera matenda a shuga panthawi yochita masewera olimbitsa thupi kumatha kupanikizidwa ndi jakisoni wa mahomoni.

Ngakhale zili choncho, zopindulitsa za maphunziro olimbitsa thupi sizingakhale zambiri. Kudzikana nokha mu izi zitanthauza kubwera wofunitsitsa ku:

kuchuluka kwa matenda osokoneza bongo,
kuchuluka kwa matenda odabwitsa,
moyo wamunthu wopunduka.

Dokotala waluso amalimbikitsa odwala matenda ashuga olimbitsa thupi komanso othamanga kuti azitha kugwiritsa ntchito mankhwalawa pochiza matendawa, kuwasiya ndikusintha njira zina zochizira. Zikondwererozo zimalimbikitsidwa pang'ono, zomwe zimathandizira kuti ipange insulin yake yambiri.

Njira yochepetsera shuga ndikuwonjezera kuchuluka kwa mapuloteni panthawi yamaphunziro akuthupi. Kuti mukwaniritse bwino, muyenera kutsatira malamulo ofunikira:

masewera ayenera kutalika,
ndikofunikira kukhalabe ndende kwambiri ya insulin ya m'magazi,
glucose sayenera kukhala wokwera kwambiri poyamba.

Ngati kuthamangitsana kwachisangalalo sikungayambitse kulumpha kwa glucose, ndiye kuti mitundu yambiri yamaphunziro olimbitsa thupi ikhoza kupereka zotsutsana. Chifukwa chake, ndikofunikira kuti wodwalayo amvetsetse zomwe zimapangitsa kuti masewera azikhala ndi shuga.

Zochita zolimbitsa thupi za matenda ashuga a 2

Kuchita masewera olimbitsa thupi kumathandiza kuthana ndi matenda a shuga a mtundu wa 2 popanda kugwiritsa ntchito jakisoni wambiri wa insulin. Monga tawonera kale, kuchuluka kwa kukana ndi mahomoni awa mwachindunji kumadalira kuchuluka kwa mafuta omwe amapezeka mu shuga komanso kuchuluka kwa minofu yambiri. Mafuta ocheperako m'malo ogulitsa, amakhala okwera kwambiri.

Madokotala amakono, makamaka endocrinologists, ali ndi chidaliro kuti kuthekera kwa kusintha kosangalatsa kwa ndende ya insulin kokha chifukwa cha physiotherapy kungakhale mpaka 90 peresenti.Minofu ikamakula, thupi limayenda bwino ndi insulini ndikuchepetsa kufunika kwa makonzedwe owonjezera.

Zochita zopindulitsa kwambiri ziyenera kuchitika tsiku ndi tsiku.

Kuyenda pamalopo

Ndikofunikira kukweza mawondo kuti mutembenukire ndikuwatsitsa, ndikuwongolera kuyenda. Mutha kulumikizanso ma luniti kumbali ndikukweza manja anu. Kupuma mukuchita izi kungakhale kokhazikika.

Pafupipafupi komanso kukula kwa kuyenda koteroko sikuyenera kutengera kungoyang'ana matenda, momwe wodwalayo alili, komanso zaka zake. Pafupifupi, nthawi yoyenda ndiyambira 2 mpaka 4 mphindi.

Muyenera kuimirira ndikutsika manja. Kenako, bwerera m'mbuyo ndi phazi lanu lakumanzere, kwezani manja anu apo ndipo mukupumira kwambiri. Potuluka, manja amatsitsidwa ndikubwerera momwe anali poyamba. Zomwezo zimachitidwa ndi phazi lamanja. Njira zoyambira matenda ashuga 2 zitha kubwerezedwa kangapo konse.

Amphaka

Pa kudzoza, ndikofunikira kupanga arc patsogolo ndi manja owongoka. Pakupuma, ma arc amapangidwa pansi ndi squats. Zinanso zotsatirazi:

inhale ndikuimirira, ndikupanga chamakondo mtsogolo,
kwezani manja anu kumwamba
tsitsani manja anu kumapewa anu, inhale, kenako pansi ndi kutulutsa.

Kuyenda kovuta kumachitika mobwerezabwereza kasanu ndi kawiri.

Mphepo

Manja amayikidwa m'chiuno, kenako manja nkuwongooka ndikufalikira padera. Kumanzere muyenera kutembenukira kuti dzanja lamanja lili kutsogolo kwa chifuwa. Kuchita zolimbitsa thupi moyenera kumabwerezedwa molingana ndi mfundo yomweyo.

Pambuyo pake, muyenera kuwerama ndikupeza mwendo wanu wamanzere ndi dzanja lanu lamanja. Kenako masewerawa amabwerezedwanso mbali ina ndikuyamba kumene.

Chiwerengero chobwereza zachokera pa 6 mpaka 8.

Kuti mumange izi ndizofunikira:

tambasulani mikono yanu patsogolo panu
kuyenda ndi phazi lamanja, kufikira manja,
pindani ndi phazi lanu lakumanzere ndipo mufike m'manja
gwerani katatu katatu mikono itatambasulidwa
panga chakumaso, kwezani manja anu, kenako ndikufalikitsani.

Bwerezani maulendo angapo angapo motsatizana.

Malo oyambira, kuyimirira, manja mchiuno. Ndikofunikira kugwada kuti mugwire chala chakumanzere ndi burashi lamanja. Kenako, kuchita zinthu mobwerezabwereza kumachitika mobwerezabwereza.

Mutha kupanga malo otsetsereka a kasupe:

nthawi yoyamba, kufikira chala chakumanzere ndi dzanja lanu lamanja
ndi dzanja lamanzere, chala chakumanzere,
Ndi lachitatu, zala za manja onse awiri zimafika zala zakumiyendo yonse,
kutenga poyambira.

Bwerezani izi kuyambira 4 mpaka 6.

Munthu aliyense wogwira ntchito mopitirira muyeso amatha kuyamwa michere yambiri.

Izi ndizotheka chifukwa cha kumva kwa minofu. Chifukwa chake, kusowa kwa masewera olimbitsa thupi ndizowopsa kwambiri kuposa kuperewera kwa zakudya m'thupi.

Komabe, tisaiwale kuti komabe ndibwino kuphatikiza mitundu yonse iwiriyi yopanda mankhwala yothana ndi matendawa. Kuchita masewera olimbitsa thupi a matenda ashuga a 2 ndiyo njira yofunikira kwambiri kuti mukhale ndi moyo wabwino komanso wathanzi.

Masewera olimbitsa thupi a shuga - magawo abwino kwambiri achire

Zochita zolimbitsa thupi ndizothandiza kwambiri kwa odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa matenda: amateteza mawonekedwe a glycemic, kubwezeretsa chidwi cha minofu ku insulin yofunika kwambiri ya mahomoni, ndikuthandizira kulimbikitsa mphamvu zamafuta.

Choyamba, ndimatenda a shuga, masewera olimbitsa thupi a isotonic ndi oyenera, omwe amayenda ndi magulu ambiri osasunthika. Makalasi ayenera kukhala okhazikika: 30-30 mphindi tsiku lililonse kapena ola lililonse tsiku lililonse.

Zochita za matenda ashuga a 2 ziyenera kuchitika mlengalenga watsopano: m'maso mwake mumakhala shuga ndi mafuta omwe amawotchedwa.

Kwa odwala matenda a shuga omwe amadalira insulin, nthawi yabwino yoyenera kulipira ndi 16-17 maola. Muyenera kukhala ndi maswiti nanu kuti pamene thukuta lozizira ndi chizungulire ziwoneka - zizindikiro zoyambirira za hypoglycemia - mutha kuchira msanga. Popewa zinthu zovuta, ndikofunikira kudziwa mwatsatanetsatane njira zomwe ndizothandiza kwambiri.

Zomwe odwala matenda ashuga ayenera kudziwa pokhudzana ndi masewera olimbitsa thupi

Njira yoyenera yothandizira masewera olimbitsa thupi azithandiza kuthana ndi vuto la matenda ashuga a mtundu wachiwiri mwachangu komanso modalirika. Pali mitundu ingapo yapangidwe yomwe imabwezeretsa mphamvu yamatumbo, kusintha magazi m'miyendo, komanso kupewa kuwonongeka. Kuchita masewera olimbitsa thupi sikungothandiza kuchepetsa zipsinjo, komanso kubwezeretsa thanzi lathunthu.

Mukamasankha masewera olimbitsa thupi, muyenera kufunsa dokotala, monga zovuta zina (retinopathy, phokoso la matenda ashuga, kupweteka kwa mtima komanso kulephera kwa mtima), malire ndi zotsutsana ndizotheka.

Kodi maubwino olimbitsa thupi mu mtundu 2 wa shuga ndi ati:

Kuchulukitsa chidwi cha maselo ku kukhudzana kwa mahomoni ndi insulin
Wotani mafuta, sinthani njira za metabolic, limbikitsani kuchepa thupi,
Imalimbitsa mtima, imachepetsa mwayi wokhala ndi zochitika pamtima,
Sinthani kuyenda kwa magazi m'miyendo ndi ziwalo zamkati, kuchepetsa chiopsezo cha zovuta,
Sinthani magazi
Sinthani kagayidwe ka lipid, kupewa ma atherosulinosis,
Thandizani kuzolowera pamavuto,
Sinthani kuyenda kwa malo olumikizirana mafupa ndi msana,
Onjezerani mamvekedwe athunthu komanso thanzi lanu lonse.

Mu thupi laumunthu muli mitundu yoposa zana ya minofu, yonse imafunika kuyenda. Koma mukasewera masewera, odwala matenda ashuga ayenera kusamala.

Choyamba, ndikofunikira kukumbukira za kupewa kwa hypoglycemia. Musanaphunzire, mutha kudya sangweji kapena gawo lina la chakudya. Ngati shuga akadakulirakudya wamba, gawo lotsatila muyenera kuchepetsa mlingo wa insulin kapena mapiritsi.
Musanalipire, simungathe kuyika insulin m'malo omwe katundu pa minofu ikhale yokwanira.
Ngati maphunziro akukonzekera kutali ndi kwanu, samalani ndi chakudya kuti muchepetse vuto lomwe lingakhalepo.
Ngati shuga ndi apamwamba kuposa 15 mmol / L pa mita kapena acetone amawoneka poyesa mkodzo, masewera olimbitsa thupi ayenera kusinthidwa ndikulimbitsa thupi kwakanthawi.
Letsani maphunzirowa pomwe tonometer imawerengera 90/90 mm RT. Art ndi pamwambapa, ngati zimachitika ndi 90 kumenyedwa / mphindi. Zikuwoneka kwa akatswiri.
Musanayambe makalasi akuluakulu, muyenera kuyang'ana mtima kuti muwonetsetse kuti mtima wake ndi wokwanira.
Tiyenera kuphunzira kuzindikira kugunda kwa mtima. Ndi katundu wanyumba, amatha kusintha mpaka 120 bpm. Kuphunzitsa odwala matenda ashuga sikothandiza ngati mtima wanu ukukwera mpaka 120 bpm.

Kwa omwe katundu wa minofu amakwiriridwa

Kuchita masewera olimbitsa thupi kochepa ndikofunika kwa aliyense, koma kwa magulu ena a odwala pali malire. Malangizo othandizira odwala matenda ashuga nthawi zambiri amakhala osakhalitsa. Mutasintha matendawa, mutha kubwereranso ku ngongole zonse. M'pofunika kuti muchepetse masewera olimbitsa thupi kupuma ndi:

Kubwezeredwa kwakukulu kwa matenda ashuga,
Zowopsa zamtima,
Kulephera kwakukulu kwaimpso
Zilonda zam'mimba zambiri pamiyendo,
Ma retinopathies (kufinya kwa retina ndikotheka).

Pambuyo pobwezeretsa thanzi lanu, mutha kuyamba ndi masewera olimbitsa thupi ndikusintha pang'ono ndi pang'ono kuti mukhale ndi masewera olimbitsa thupi.

Kukonzekera

Choyamba, mumangofunika kuwonjezera masewera olimbitsa thupi popanda masewera olimbitsa thupi atsopano. Kuti muchite izi, kusuntha kwambiri ndikukwanira: yambani kuyimirira mbali imodzi, pitani pansi popanda chopondera, ndipo kumapeto kwa Loweruka nthawi zambiri mumayambira zachilengedwe. Ngati kupuma movutikira kumawonekera, kukoka kapena kupanikizika kumuka, pitani kwa dokotala.

Kuchita masewera

Gawo lotsatira limaphatikizapo kusankha mtundu wa masewera. Ngati mukumvetsetsa kuti mwakonzekera zambiri kuposa kungofunda, mutha kulimba.

Ndikwabwino ngati masewera olimbitsa thupi angapangidwe mu dziwe kapena mumsewu kamodzi kamodzi masiku atatu, kuwongolera kugunda kwa mtima, umboni wa glucometer, ndipo pambuyo pa 50, kuthamanga kwa magazi musanachitike komanso kumapeto kwa kulimbitsa thupi.

Ndikofunikira nthawi iliyonse kuyendera miyendo, kusankha bwino nsapato zamasewera.

Zolimbitsa thupi za matenda ashuga: masewera olimbitsa thupi

Matenda a malekezero am'munsi ndi amodzi mwazovuta zambiri za matenda ashuga a 2. Polyneuropathy, angiopathy yamitsempha ya miyendo imayankha bwino mankhwalawa ngati magazi abwezeretsedwanso ndipo mavuto atachotsedwa pogwiritsa ntchito masewera olimbitsa thupi apadera.

Kutenthetsa koteroko sikutenga mphindi zopitilira 10. Ziyenera kuchitidwa madzulo aliwonse. Khalani pamphepete mwa mpando osakhudza kumbuyo. Zochita zolimbitsa thupi zonse ziyenera kuchitika nthawi 10.

Mangani zala zanu.
Kwezani chala ndi chidendene, kukanikiza kumapeto kwa phazi pansi.
Mendo pa chidendene, kwezani zala. Ziberekeni ndi kuzilekanitsa.
Mendo molunjika, koka zala. Kuyika pansi, timalimbitsa mwendo wotsika tokha. Zochita zolimbitsa thupi ndi mwendo wina.
Kwezani mwendo wanu patsogolo panu ndikukhudza chidendene pansi. Kenako nyamulani, kokerani sock kwa inu, tsitsani, maondo.
Kusunthaku ndikufanana ndi nambala 5, koma amachitidwa ndi miyendo yonse limodzi.
Kuti mulumikizane ndi miyendo, kuti mugwada.
Jambulani mozungulira pamapazi ndi miyendo yowongoka. Kenako pitani manambala kamodzi nthawi iliyonse.
Imirirani kumapazi anu, ndikukweza zidendene zanu, ndikufalikira padera. Kubwerera ku IP.
Wonongerani mpira papepala (ndiyosavuta kuchita popanda kuvala nsapato). Kenako agwirizanitse ndi kung'amba. Ikani zodzikongoletsera papepala lina ndikuguduzanso mpira pansi. Zochita izi zimachitika kamodzi.

Zolimbitsa thupi kwa odwala matenda ashuga omwe ali ndi mavuto am'mimba

Zochita zolimbitsa thupi za matenda ashuga nthawi zambiri zimakhala zolimbitsa, zomwe zimafuna kupewa zovuta, komanso zapadera, kuthana ndi matenda ofanana. Mukamagwiritsa ntchito metformin ndi mankhwala ena amkamwa, zovuta zoyambazi nthawi zambiri zimaphatikizapo mavuto am'matumbo, kusokonezeka kwa mitsempha yodwala, komanso kusokonezeka kwa dyspeptic.

Pochizira matumbo a m'matumbo, sikokwanira kungotchera khutu kokha - ndikofunikira kuchiritsa thupi lonse. Kuchita masewera olimbitsa thupi kumathandizirana bwino ndi ntchitoyi: kumalimbitsa mitsempha, kusintha kayendedwe ka mtima ndi mitsempha yamagazi, kusintha kayendedwe ka magazi, kupewa njira zosasunthika, kulimbitsa peristalsis, kumalimbitsa atolankhani.

Bodza ndi nsana wako pa mphasa. Woloka manja anu ndikukhala pansi pang'onopang'ono, ndikukhazikitsa mapazi anu pamphasa. Bwererani ku malo oyambira (IP). Kokani mawondo pachifuwa ndikukutambitsani miyendo. Bwerezani 10 p.
PI - yofanana ndi masewera olimbitsa thupi apitawa. Ikani manja anu m'mimba mwanu, pumirani pang'onopang'ono, mudzaze thupi lakumunsi ndi mpweya. Dzazani m'mimba, ngakhale manja ena onse. Lekani kupumira pagawo ili ndikubwerera ku PI. Pangani 15 p.
Gona ndi m'mimba mwako, miyendo itakulira m'mbali. Tembenuzira nyumbayo kumanja, mutambasule ndi dzanja lanu lamanzere. Kubwerera ku PI ndikubwereza 20 r.
IP - yofanana ndi yapita. Timapuma manja pansi, ndikukweza thupi kuti liyime. Tibwereranso ku IP. Pangani 20 tsa.
Bodza kumbali yako. Gwadani mwendo wakutsogolo, kanikizani bondo ndi thupi. Tembenukira mbali inayo ndikubwereza zolimbitsa thupi, zonse - 10 p. mbali iliyonse.
Khalani pamphasa, miyendo ikufalikira mulifupi. Tsitsani mtsogolo, ndikukhudza pansi ndi manja anu. Gawo lotsatira liri kumanja: dzanja lamanzere lili pa lamba, dzanja lamanja lili pansi. Kupita kumbali ina - chimodzimodzi. Chitani 7 tsa.
Ikani manja anu kumbuyo. Kanikizani maondo mpaka pachifuwa. Bwererani ku PI, kuwongolera momwe muliri kumbuyo. Pangani 10 p.
IP itaimirira, manja patsogolo. Popanda kusiya malo, tembenuzirani thupi kumanja, ndi dzanja lanu kutali kwambiri kumbuyo kwanu momwe mungathere, inhale. Kutulutsa pakubwerera ku IP. Bwerezani 10 p. njira imodzi ndi inzake.
IP - ataimirira, zala - kupita ku nyumba yachifumu. Tembenuzani nkhaniyi mbali imodzi ndi mbali inayo, ndikusunga manja anu kumbuyo kwanu momwe mungathere. Bwerezani za 5 p.
IP - ataimirira, manja atakweza mapewa, miyendo imatsogolera kutsogolo. Kwezani mwendo wokhotakhota, gwira bondo ndi chovala chakumaso. Bwerezani kusuntha kozungulira. Bwerezani 10 p.

Zolimbitsa thupi za masomphenya mu mtundu 2 wa shuga

Zida zazing'ono zamaso ndizovuta kwambiri komanso zosatetezeka kwambiri ku matenda ashuga, chifukwa chake zovuta kuchokera kumbali iyi ndizofala kwambiri. Thanzi lamaso ndi kupewa retinopathy mu matenda ashuga kuyenera kupatsidwa chidwi chapadera. Ngati mumachita masewera olimbitsa thupi nthawi zonse, mutha kupewa zosokoneza zambiri.

Bweretsani zala zakumaso pachimaso ndikakonzeke mtunda wa 40 cm moyang'anizana ndi maso. Yang'anani manja anu kwa masekondi angapo, kenako kwezani zala zanu, ndikuzisiya. Gawanani mpaka zala ziwiri zitha kuwoneka. Awagwireni masekondi angapo ndi masomphenya am'mbali ndikuwabwezera ku IP.
Ndiponso, konzani zala zomwe zili ngati zoyamba zolimbitsa thupi, koma masekondi angapo mutaziwunikira kuzinthu zina zomwe zimakhala kumbuyo kwa zala. Kuwerenga kwa masekondi angapo, kubwerera ku zala zanu kachiwiri. Masekondi 5 kuti muphunzire zala ndikubwereranso ku nkhani yakutali.
Valani matope anu ndikuyika chala chaching'ono pamiyendo yamaso. Press 6 nthawi, maso kupumula kwa masekondi 6. Bwerezani - katatu.
Tsegulani kwa masekondi 6 ndi kutseka maso anu kasanu ndi kamodzi, ndikuwapukusa ndi kupsinjika kwakukulu. Bwerezani izi katatu.
Ndi maso pansi, muziwazunguliza mozungulira. Pambuyo pamagulu atatu ozungulira kwezani maso anu, ndikuyang'ana. Kusunthika kofananako kumapereka chithunzi.
Blink mosalekeza kwa mphindi ziwiri. Sichofunika kungokakamira.
Chosavuta kuyimitsa ma eyeloni apamwamba okhala ndi mapiritsi kumka kunja kwa diso. Mapazi am'munsi ali kumbali ina. Bwerezani maulendo 9.
Pambuyo pakuwotha, khalani kwakanthawi, kutseka maso anu. Mukamaliza kuchita masewera olimbitsa thupi, muyenera kupuma kaye, kupumula maso kwa mphindi imodzi. Kuchita bwino kwa masewera olimbitsa thupi kumadalira momwe amagwiritsidwira ntchito.

Qigong kwa odwala matenda ashuga

Kusintha kwachinese kwa qigong (potanthauzira - "ntchito yamphamvu") kwatha zaka 2000. Masewera olimbitsa thupi ndi oyenera kupewa matenda a prediabetes komanso odwala matenda ashuga. Mwa kuwongolera mayendedwe ndi kupuma kwa mpweya, yoga imathandizira kumasula mphamvu zomwe zikupezeka, zomwe zimapangitsa kuti amve kuyanjana kwa mzimu ndi thupi.

Ikani phazi lanu mapewa, mabondo owongoka, koma osavutikira. Onani kupumula kwa minofu, chotsani katundu wambiri kuchokera kumbuyo. Kokani nsana wanu ngati mphaka, weruzani kumbuyo ndikukulitsa chingwe chachingwe. Kubwerera ku SP.
Kugwera mtsogolo, mikono itapinda pansi, miyendo yowongoka. Ngati izi zikuwonetsa kusowa kwa mgwirizano, mutha kupumula moyang'anizana ndi tebulo. Manja ali pampando wokomera, thupi liyenera kukankhidwira pambali ndi kukhala mu ndege yomweyo nawo. Pa kudzoza, muyenera kuwongola, kukweza manja anu patsogolo panu. Yendani mpaka thupi litayamba kugwada kumbuyo.
Pofuna kuti asafalitse ma vertebrae a dera lumbar, katundu pa malowa akhale ochepa. Manja amagwada molumikizana molumikizana, kumanja ndi kutsogolo. Inhale ndi kutulutsa maulendo angapo, kuwongola, manja anu ali pamalo amodzi. Kupuma, kutsikira pachifuwa. Imani pang'ono, onetsetsani kuti msana ndi wowongoka, mapewa apumulanso. Kwezani manja anu.

Musanayambe masewera olimbitsa thupi, muyenera kumangirira - kuphimba maso anu, kutuluka inhale ndi kutulutsa maulendo 5 ndikukhala ndi kupuma kwaulere komweko mukamayeseza. Mkalasi, ndikofunikira kutembenukira kuchikhulupiriro chanu kapena kungopita ku cosmos - izi zithandizira makalasi.

Pambuyo pochita zovuta zilizonse, thanzi la wodwala matenda ashuga liyenera kuyenda bwino. Ngati pali kutopa, kufooka, ichi ndi chizindikiro chosintha mulingo wopsinjika kapena kuletsa maphunziro kwakanthawi.

A Greek wakale adati: "Mukufuna kukhala wokongola - thamangitsani, mukufuna kukhala anzeru - othamanga, mukufuna mukhale athanzi - othamanga!" Marathon si masewera oyenera kwa odwala matenda ashuga, koma sangathe popanda kuchita masewera olimbitsa thupi. Mukufuna kubwezeretsa kagayidwe kazakudya yanu? Chitani zolimbitsa thupi!

Masewera olimbitsa thupi a matenda ashuga - magawo abwino kwambiri azithandizo zolumikizira Zogwirizanitsa