Zochita za matenda ashuga - achire olimbitsa thupi

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kwa odwala matenda ashuga, chifukwa kukhazikitsa kwawo kumatipatsa mwayi wosintha:

• kuchepa kwa shuga m'magazi. Izi ndichifukwa choti panthawi yochita masewera olimbitsa thupi, mphamvu imatha, chifukwa chomwe maselo akumvanso kufunika kwa gawo latsopano la shuga,
• kuchepetsa kukula kwamafuta (chifukwa mumatha kuwongolera),
• kutembenuka kwa cholesterol yoyipa kukhala yopindulitsa. Pogwira ntchito yolimbitsa thupi, cholesterol yotsika kwambiri imasinthidwa kukhala analogue yomwe yachulukitsa zizindikiro za kachulukidwe komwe kumakhala kothandiza kwambiri thupi,
• kuchuluka kwa zaka
• Kusintha kwa mota ntchito ya neuropsychic nkhawa.

Zotsatira zopeza kuchuluka kwamapindulitsidwe, kuchotsedwa kwa zizindikiro zowopsa komanso zosasangalatsa, komanso kukonza moyo wabwino wodwalayo.

Ndi mitundu yanji yochita masewera olimbitsa thupi omwe amalimbikitsidwa kwa odwala matenda ashuga?

Zochita zonse zolimbikitsidwa ndi anthu odwala matenda ashuga ndi za gulu la aerobic. Ndiye kuti awa ndi makalasi ophunzitsa zolimbitsa thupi, omwe mkati mwake simupumira mwamphamvu komanso minyewa yayikulu yam'mimba.

Katundu wotere samapereka kuchuluka kwa minofu kapena mphamvu, koma amathandiza kutsitsa shuga komanso kuchepetsa kuchuluka kwa mafuta m'thupi.

Chifukwa cha kuphunzitsidwa kwa aerobic, glycogen yokhala ndi minofu ya minofu imasinthidwa kukhala glucose, yomwe imakhudzana ndi mpweya, kusandulika madzi, kaboni dayokiti ndi mphamvu kuti thupi lizigwira ntchito.

Mukayamba kuphunzitsa anaerobic (mwachitsanzo, kupindika), chifukwa cha kuchepa kwa mpweya, glucose womasulidwa sangasandutsidwe zinthu zopanda vuto, chifukwa chomwe wodwalayo angakumane ndi hyperglycemia komanso ngakhale chikomokere chakupha.

Mtundu woyamba

Odwala a Type 1 ndi 2 a shuga amapatsidwa masewera olimbitsa thupi. Mosiyana ndi omwe ali ndi matenda osokoneza bongo omwe amadalira insulin, odwala omwe ali ndi matenda amtundu wa 1 ayenera kuyang'anitsitsa kuchuluka kwa shuga m'magazi awo ndikuwunika kwambiri thanzi lawo.

Zosasangalatsa zilizonse kwa iwo ndi chizindikiro kuti asiye kuphunzira ndikuwonetsetsa kuchuluka kwa shuga.

Popewa zovuta, tikulimbikitsidwa kuyang'ana kuchuluka kwa shuga musanayambe kuchita masewera olimbitsa thupi komanso pambuyo.

Mtundu wachiwiri

Odwala omwe ali ndi matenda amtundu wa 2 sangakhale ndi zowongolera. Komabe, izi sizitanthauza kuti safunika kuwongolera kuchuluka kwa shuga! Kugwiritsa ntchito mita pamenepa mwina sikungakhale kovutirapo.

Monga tidalemba pamwambapa, odwala omwe ali ndi matenda amtundu woyamba 1 komanso mtundu wa 2 amafunikira masewera olimbitsa thupi, omwe akhoza kukhala ndi zinthu zotsatirazi:

• kuyeza kuyenda kapena kuyenda (makamaka pambuyo chakudya),
• kuthamanga mothamanga kwambiri (onetsetsani kuti mukuwona kupuma kwambiri!),
• kuyendetsa njinga
• akusambira
• skating, rollingblading kapena ski,
• aqua aerobics
• makalasi ovina (popanda zinthu zogwira).

Makalasi omwe amakonda masiku 20-30. Kusankha kochita zolimbitsa thupi kuyenera kuchitika malinga ndi zomwe amakonda komanso kuthekera kwakuthupi.

Mimba ndi matenda gestational

Matenda a shuga a Gestational ndi mtundu wa shuga womwe umayamba mwa amayi apakati.

Kuonetsetsa kuti kupewa matendawa kumachepetsa kapena kuchepetsa shuga, kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsidwa.

Tikuyankhula za zochitika zolimbitsa thupi zomwe sizimangokhala ndi phindu pabwino, komanso kukonza mtima wa mayi woyembekezera.

Izi zitha kukhala kuyenda tsiku lililonse paki kapena kuyenda, makalasi okhala ndi ophunzitsira olimbitsa thupi mu masewera olimbitsa thupi, omangidwa molingana ndi njira inayake (masewera olimbitsa thupi omwe ali ndi fitball, aerobics ya amayi oyembekezera), kusambira, aerobics ya aqua ndi zochitika zina zilizonse zomwe sizimaphatikizapo kupuma komanso minyewa yambiri.

Chitani masewera olimbitsa magazi kuti muchepetse shuga

Popeza chithandizo chachikulu cha glycogen chili m'matumbo, masewera olimbitsa thupi omwe amachitika pamlingo wothamanga azithandizira kutsika kwamisempha:

1. khazikitsani nsanja zanu ndi maumbidwe, kuwerama ndi kuyimitsa nsonga zanu,
2. khalani chimpukutu chamapewa chokhala ndi ma dumbbells (manja ayenera kuti awolokere pachifuwa pakona madigiri 90, ndipo ma dumbbell ayenera kukhala pamakutu),
3. pukutirani minofu ya m'mimba, mukuchita “mbande” yapamwamba (manja kumbuyo kwa mutu, mikono, kuloza mbali, miyendo ndikugwada mawondo, kumbuyo kwakang'ambika pansi).

Mphamvu zolimbitsa thupi zomwe zimapangidwa kuti muchepetse shuga, kuchuluka kokwanira. Musanachite izi, funsani othandizira anu azaumoyo.

Ndimagwira ntchito yanji yopulumutsa ku prediabetes?

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Ngati mukufuna kukhala ndi matenda ashuga, mumawonetsedwa zolimbitsa thupi mosalephera.

Kuti mukhale ndi zotsatira zabwino, muyenera kuchita mphindi 30 osachepera 5 pa sabata. Mtundu wa katundu umatha kusankhidwa pawokha.

Izi zitha kukhala kuthamanga, kuyenda, Pilates, yoga, kupalasa njinga kapena kukwera ndege, kusambira ndi zina zambiri.

Chofunikira kwambiri ndikusunga phokoso lamakalasi ndikusangalala komanso kulandira chiwongola dzanja kuchokera kwa iwo.

Kodi ndi magulu ati omwe okalamba angachite?

Kukalamba sikukulepheretsa kuchita masewera olimbitsa thupi nthawi zonse.

Koma, chifukwa cha kuwonongeka kwa mtima ndi mitsempha yamagazi, komanso kupezeka kwa matenda osiyanasiyana odwala mu gulu ili, ndikofunikira kuti musankhe mwachidwi.

Njira yabwino kwa okalamba ndikuyenda, kuyenda mu mpweya wabwino, masewera olimbitsa thupi osavuta, masewera olimbitsa thupi, kusambira. Monga momwe zidalili kale, ndikofunikira kuti odwala matenda ashuga azitha kudziwa momwe akuchitira zolimbitsa thupi. Ndikwabwino kuchititsa makalasi mu mpweya wabwino.

Zolimbitsa miyendo

Ochita masewera olimbitsa thupi ayenera kuchitidwa tsiku lililonse kwa mphindi 15. Imasintha magazi m'magawo am'munsi ndipo imalepheretsa kukula kwa phazi la matenda ashuga.

Zochita zotsatirazi ndizotheka:

1. imirira chala chakumaso ndipo chepetsa phazi lako lonse,
2. ndikuyimilira, chidendene kuyambira chidendene kupita kumanzere.
3. khazikitsani miyendo ndi zala zanu
4. wagona kumbuyo kwako, pita njinga.

Pakukonzekera, musaiwale kuwunika kwa kukhazikika.

Mlandu wa maso

Kuwonongeka kwa masomphenya ndi satellite yokakamiza ya mtundu 1 ndi matenda ashuga 2.

Kupititsa patsogolo mitsempha yamagazi ndikuthandizira kufalikira kwa magazi m'mitsempha yamaaso, ntchito zotsatirazi ziyenera kuchitidwa tsiku lililonse:

1. blink mosalekeza kwa mphindi ziwiri (izi zitsimikizira kutuluka kwa magazi m'maso)
2. tsegulani maso anu kumanja ndipo mzere wowongoka muziwasunthira kumanzere kenako kumbuyo. Bwerezani maulendo 10
3. kanikizani pazingwe zakumwamba popanda masekondi awiri, ndikumasulidwa. Izi zitsimikiza kutuluka kwamadzi ocular,
4. tsekani maso anu ndikusuntha mawonekedwe amaso mmwamba ndi pansi. Chitani zina 5-10.

Kuchita masewera olimbitsa thupi tsiku ndi tsiku kumapewetsa zovuta, komanso kuyimitsa kuwonongeka kwa mawonekedwe.

Yoga ndi qigong kwa odwala matenda ashuga

Yoga ndi qigong (olimbitsa thupi achi China) amakulolani kumasula mphamvu zosafunikira, kupatsa thupi katundu wokwanira, komanso kuchepetsa shuga.

Chifukwa chophweka kuphedwa, masewera ena olimbitsa thupi ndi oyenera ngakhale kwa anthu achikulire. Mwachitsanzo, timafotokoza za chimodzi mwa izo.

Ikani phazi lanu m'mapewa ndikuwongola mawondo. Pumulani. Tsopano ponyani kumbuyo kwanu monga mphaka, ndikubwezeretsani chingwe chanu. Bwerezani kangapo ka 5-10. Kuchita masewera olimbitsa thupi koteroko kumathandizira kuthetsa nkhawa kuchokera kumbuyo.

Mukamaliza njirayi, ndikofunikira kuonetsetsa kuti kupuma kumakhala kokhazikika komanso kuyesedwa.

Kusamala mukamaphunzitsidwa komanso kuponderezedwa

Mitundu yambiri ya anthu odwala matenda ashuga ndiopindulitsa.

Koma ayenera kukhala ocheperapo komanso ovomerezeka ndi adokotala.

Odwala omwe ali ndi matenda a shuga a mtundu woyamba ayenera kuwongolera thanzi lawo komanso kuchuluka kwa shuga m'magazi asanayambe kapena atatha.

Ngati wodwala wanena kuti kuwonongeka, kuperewera kwa impso, kusokonezeka kwa mtima, zilonda zam'mimba, retinopathy, ngakhale katundu wochepa ayenera kutayidwa, m'malo mwake ndikulimbitsa thupi.

Makanema okhudzana nawo

Kodi mungachite bwanji zolimbitsa thupi ndi matenda a shuga a 2? Kanemayo ali ndi malangizo onse ofunikira:

Kumbukirani kuti zochitika zilizonse zolimbitsa thupi zitha kupindulitsa komanso kuvulaza. Chifukwa chake, ndikofunikira kufunsa dokotala wanu za mtundu wa katundu, kukula kwake komanso malamulo oyendetsera maphunziro.

Kodi masewera olimbitsa thupi ndi othandiza bwanji kwa anthu odwala matenda ashuga

Zimatsimikiziridwa kuti anthu omwe amasewera masewera samakonda matenda komanso mavuto okalamba, amakhala ndi kagayidwe kabwino, komanso mphamvu zambiri. Ndi makalasi okhazikika, munthu amatha kuzolowera boma lawo mosavuta kuti athe kuyendetsa matendawa.

Pafupifupi Masewera olimbitsa thupi aliwonse omwe ali ndi matenda a shuga a 2 amachititsa kuti maselo azikhala ndi insulini ndipo amakhala ndi phindu pa magazi. Kulimbitsa thupi pankhaniyi kumayendetsedwa ndi izi:

• Kupewa matenda a mtima ndi mtsempha wamagazi.
• Kusintha shuga m'magazi a shuga a 2 ndikuwonjezera kuyamwa kwa insulin yoyamba.
• Zothandiza pakuchitika kwa mtima ndi kupuma kwamphamvu.
• Kukula Kwa Magwiridwe.
• Kuthana kwambiri.
• Kulimbitsa minofu.

Ngakhale zosavuta kulipiritsa ndi matenda a shuga a 2 Imathandizira kukhazikitsa mapuloteni kagayidwe, imathandizira njira yogawa mafuta. Mu mtundu woyamba wamatenda, pali zoletsa zingapo pazolimbitsa thupi. Zida zolimbitsa thupi ziyenera kusankhidwa ndi dokotala, poganizira njira yomwe matendawa akuonekera ndi zomwe thupi limachita.

Ma Gymnastics a Type 2 Shuga Odwala: Malamulo Oyambira

Ndikofunika komanso kusewera masewera ndi shuga, koma ndikofunikira kuchita bwino. Ndikofunikira kuti ochita masewera olimbitsa thupi odwala omwe ali ndi matenda a 2 azikhala ndi malamulo awa:

• M'mbuyomu, limodzi ndi katswiri, muyenera kujambula pulogalamu yoyenera yophunzitsira ndikutsatira momveka bwino.
• Ndikulimbikitsidwa kuti muyambe ndi katundu wocheperako, pang'onopang'ono mukulira. Kuti muzolowere masewera olimbitsa thupi, muyenera masabata awiri kapena atatu.
• Palibenso chifukwa chobweretsera ntchito kwambiri ndikumamva kufooka m'mabondo. Muyenera kuchita izi mosangalatsa.
• Ngati mukumva zizindikiro za hypoglycemia, monga kufooka, kugona kwambiri, miyendo ndikunjenjemera, imitsani ndikudya shuga.
• Makalasi ayenera kukhala aatali. Mitundu ina ya katundu. Chonde dziwani kuti si masewera onse omwe amaloledwa. Mwachitsanzo, kuyendetsa kotsika sikungakhudze kuchuluka kwa glucose, koma kuwuka pamtanda kapena kukweza zolemetsa kumatha kukhala koopsa.
• Ndikofunikira kukonzekera thupi kuti likhale ndi nkhawa. Onetsetsani kuti mukukumbukira kutentha ndikukweza. Ndikulimbikitsidwa kuti muyambitse kulimbitsa thupi kwa matenda ashuga ndi njira zamadzi - pakani khosi lanu ndi mapewa anu thaulo lopukutira m'madzi ozizira. Izi zikuthandizira kufulumizitsa njira zama metabolic komanso kusintha magazi.
• Ngati mukugwira ntchito yokhazikika komanso kukhala ndi moyo wotsika, yesetsani kupuma mphindi zisanu. Ngati mukumva kupweteka pafupipafupi m'misempha kapena mafupa anu, funsani katswiri wanu wamitsempha. Angalimbikitse kutikita minofu kapena ma physiotherapy.
• Zochita zabwino kwambiri m'mawa. Ndikulimbikitsidwa kudya maola angapo musanaphunzire kapena ola limodzi ndi theka mutatha.
• Zochita zolimbitsa thupi mu matenda a shuga ziyenera kufotokozedwa poganizira zaumoyo wa wodwalayo. Masewera angapo amakhala ndi zotsutsana. Chifukwa chake, ndi phazi la matenda ashuga, kuvina, kuthamanga ndi masewera ena olimbikira, okhathamiritsa katundu pamiyendo, amatsutsana. Ngati muli ndi mavuto amaso, simungathe kukweza miyeso yayikulu.
• Nthawi yoyamba ndikulimbikitsidwa kuchita ndi wophunzitsa kapena mnzanu amene akudziwa za matendawa, ndipo ngati mukumva kutha, angakuthandizeni.
• Muyenera kukhala ndi chipangizo ndi inu chomwe chimayeza shuga ndi magazi kuti muchepetse shuga. Izi ndizofunikanso ngati mukuyenda.

Zolimbitsa thupi

Zochita zolimbitsa thupi za shuga zimakhala zosiyanasiyana. Kuphatikiza pa masewera olimbitsa thupi, akatswiri amalimbikitsa phindu la kusambira kwambiri, alangizani kuyenda kwambiri, kugwiritsa ntchito masewera olimbitsa thupi mosalala komanso masewera olimbitsa thupi kuchokera ku Pilates ndi yoga. Ma aerobics amadzi, ma skis, odzigudubuza, njinga amathanso kukhala othandiza.

Mukamaliza maphunziridwe, kusamba koyambira kapena kusamba. Yambani ndi madzi otentha chipinda ndipo pang'onopang'ono muchepetse digiriyo. Muyenera kusunthira kutali kuchokera kufupi ndi kumtima.

Tsopano lingalirani Kuphatikizika kwa masewera olimbitsa thupi a matenda a shuga a 2:

• Muyenera kuyambitsa masewera olimbitsa thupi ndi kutentha. Yambani ndi mutu ndikutha kumapazi. Ndikofunikira kulumikizana molumikizirana bwino: khosi, mapewa, pelvis, miyendo ndi miyendo. Chifukwa cha kufunda, minofu imawotha, thupi limakonzekera katundu. Ndiye kwa mphindi zochepa ingoyendani.
• Manja. Malo oyambira - kuyimirira ndi kumbuyo kolunjika, miyendo yopingasa mapewa. Yambirani mtsogolo, mutapinda miyendo yachiwiri mu bondo, mubwerere poyambira. Thamanga kasanu pa mwendo uliwonse.
• Sinthani zala. Kuyimilira molunjika, miyendo kuti ibweretse. Tsopano muyenera kukweza chidendene cha phazi lamanzere ndi chala chakumanja, kenako ndikusintha mawonekedwe. Bwerezani zolimbitsa thupi khumi. Kenako imirirani zala zakumiyendo yanu ndikuchita miyendo yosalala ya miyendo kuyambira chidendene mpaka chidendene. Bwerezani mpaka 8-10.
• Torso akweza. Muyenera kugona pamsana panu, manja atapinda pachifuwa panu. Tambitsani miyendo yanu. Tsopano khalani pansi mofatsa, kuti musayerekeze kupukuta mapazi anu pansi osagwada. Chotsatira, muyenera kukoka mawondo pachifuwa, kukhazikika pamasekondi asanu, ndikubwerera pazoyambira. Bwerezani khumi.
• Kubwerera m'mbuyo. Malo oyambira - agona kumbuyo kwanu. Gwadani mawondo anu, yikani manja anu m'thupi. Kuwerengera kuyambira 1 mpaka 10, kwezani matako pang'ono ndikukhala bwino momwe mungathere, kukonza matupi a chidendene ndi masamba, kenako kutsika pang'ono pang'ono. Bwerezani kasanu ndi katatu.
• Mapazi osambira. Muyenera kudzuka, kupumula pansi ndi mapazi ndi manja anu. Chitani zinthu zina ndi phazi lanu lakumanzere ndi lamanja, kwinaku mukusamala. Bwerezani maulendo khumi pamiyendo iliyonse.
• Kutambasula. Muyenera kukhala pansi, miyendo itatambalala momwe mungathere. Muyenera kutenga botolo la pulasitiki ndikuyesera kukuchotsani kutali ndi inu momwe mungathere, ndikukhomera m'mimba mwanu pansi. Tsopano pangani miyendo ingapo ya thupi ku mwendo uliwonse, mutakhala ochepa masekondi 5-7.
• Malo otsetsereka. Muyenera kukhala pansi, kudutsa miyendo yanu "mu Turkey", bweretsani manja anu ku akachisi anu ndikuwakwatata. Tsamira mbali iliyonse mbali imodzi, kuyesa kukhudza pansi ndi nsonga zanu. Thamanga kasanu mbali iliyonse.
• Kupumula. Muyenera kunyamuka, ikani phazi lanu m'lifupi, kugwada pansi ndikuyesera kupumula, ndikuyenda manja anu kuchokera mbali ndi mbali. Kenako imani, yesani kukhudza pansi ndi manja anu. Chitani kanthu pang'ono kasupe ndikubwerera bwino momwe munakhalira.

Chitani izi mokhazikika.Athandizira kuwongolera matendawa, kukhala bwino komanso kamvekedwe ka thupi lonse.

Zolemba Pazakudya za Matenda A 2

Ndi matenda a shuga, kudya zakudya zoyenera ndikofunikira kwambiri. Adzamangidwanso chimodzimodzi ndi anthu ena omwe amachita nawo masewera, koma Ndikofunikira kusankha zakudya zokhala ndi chisonyezo chochepa kwambiri mpaka chapakati. Zakudyazi ziyenera kuphatikiza nyama ndi nsomba, zinthu zamkaka, zipatso ndi masamba. Maola awiri musanachite masewera olimbitsa thupi amalimbikitsidwa kugwiritsa ntchito zakudya zopatsa mphamvu zopatsa mphamvu.

Mkulu wama glucose koyambirira kwamasewera olimbitsa thupi ayenera kukhala a88 mmol pa lita. Chizindikiro ichi chikachulukira, metabolism imasokonekera. Thupi lomwe limatopa limatopa msanga, komanso kuchita bwino kwa phunziroli. Kuphatikiza apo, kuyikirako pamtunda wa 12 mmol / lita ndi kowopsa. Ndikulimbikitsidwa kuyeza shuga lamwazi zosachepera 2-3 nthawi zonse zolimbitsa thupi. Chizindikiro chake chimatha kusintha. Ndikofunikira kuti muthe kusintha kwambiri m'thupi. Ngati mukumva kuwonongeka bwino, ndibwino kuti mumalize masewera olimbitsa thupi m'mbuyomu. Chovuta cha ambiri ndikupatula zakudya zamafuta m'thupi kuti mupewe hyperglycemia. Izi zimachepetsa zokolola zamaphunziro ndikupangitsa hypoglycemia ya post-Workout pomwe ikuchepetsa mulingo wa adrenaline m'magazi.

Vuto lina ndi pambuyo pa kuphunzitsidwa kwa hypoglycemia, yomwe imatha kuchitika maola 5-12 pambuyo pochita masewera olimbitsa thupi, nthawi zambiri usiku. Ndikofunikira kulola kuti thupi lizikhala ndi shuga komanso kuyang'anira glucometer nthawi zonse.

Dzitengere buku lantchito yophunzitsira. Izi zikuthandizira kuwongolera momwe thupi limayankhira ndikakhala ndi nkhawa. Lembani tsiku la zolimbitsa thupi zonse, mtundu ndi kulimbitsa thupi, nthawi ya phunziroli, komanso kuchuluka kwa shuga m'magazi. Ngati kuli kofunikira kuperekera insulin, katswiriyo ayenera kusintha mlingo wake poganizira katundu ndi njira ya insulin yoyendetsera (jakisoni kapena pampu).

Tikukulimbikitsani kuti muwone kanema wokhala ndi masewera olimbitsa thupi a shuga a 2.