Masewera ndi shuga: momwe mungaphatikizire popanda chiopsezo?

Apa ndikofunikira kupanga gawo kuti hypoglycemia nthawi zambiri amakula pa mankhwala ndi sulfonylureas kapena insulin, pomwe, mwachitsanzo, metformin siowopsa pankhaniyi.

Mafuta, akaperekedwa ndi chakudya, amalowetsedwa m'magazi, omwe ambiri amawayika ngati glycogen m'chiwindi ndi minofu. Pakulimbitsa thupi, minofu yogwira ntchito imatha kudya shuga m'magazi, komanso m'misika yama glycogen. Mthupi lathanzi, kagayidwe kazakudya kamapangidwira bwino, kosinthika mosavuta ndi zochitika zolimbitsa thupi, ndipo kuchuluka kwa glucose m'magazi kumakhalabe kosadabwitsa.

Mu matenda a shuga, matenda a kagayidwe kachakudya amalephera, chifukwa chake, chifukwa cha katundu, kuchuluka kwa shuga m'magazi kumatha kutsika pansi. Mwachitsanzo, ngati zakudya ndi kumwa mankhwala a hypoglycemic Kusankhidwa osaganizira zolimbitsa thupi, ndipo ntchitoyi idayamba ndi kutsika kwa glycemia (6 mmol / l kapena m'munsi), ndiye kuti minofu ntchito hypoglycemia. Ngati shuga m'magazi asanakweze, m'malo mwake, adakulitsidwa pang'ono, ndiye kuti kuchita zolimbitsa thupi kungayambitse matenda a glycemia.

Zikuwoneka kuti masewera olimbitsa thupi atha kukhala njira yabwino yochepetsera shuga m'magazi. Komabe, sikuti zonse ndizophweka! Glucose imatha kulowa m'maselo okha ndi insulin yokwanira - ngati masewera olimbitsa thupi amaphatikizidwa ndi kuchepa insulin, ndiye kuti glucose zomwe zili m'magazi zimawonjezeka, koma chinthucho sichingalowe m'maselo a thupi. Pankhaniyi, mphamvu zidzapangidwa chifukwa cha kuwonongeka kwamafuta - acetone iwoneka! Ngati glycemia wambiri kwambiri - oposa 13 mmol / l - zolimbitsa thupi motsutsana chifukwa cha kuwopsa ketoacidosis.

Ngati mukuphatikizanso zochitika zina zolimbitsa thupi muzinthu zanu zatsiku ndi tsiku, muyenera kudziwa kaye momwe thupi lanu lidzathere, komanso sinthani chakudya komanso Mlingo wa mankhwala ochepetsa shuga. Nthawi yoyamba ndikofunikira kuwongolera kuchuluka kwa shuga m'magazi isanayambike phunzirolo, pakupuma komanso kumapeto. Izi zimachitika mosavuta, mwachitsanzo, kugwiritsa ntchito mita ya OneTouch Select. Amagwiritsa ntchito zingwe zoyeserera zomwe zimagwira ntchito pazodzaza ndi ma capillary (i.e. amatenga magazi okha) ndikulolani kuti mudziwe zotsatira pambuyo masekondi 5.

Popeza hypoglycemia yotheka, yokhala ndi shuga wochepera 7.0 mmol / l, kalasi isanayambe muyenera kudya pang'ono pang'onopang'ono chakudya - makeke, sangweji yokhala ndi mkate, maapulo ochepa. Njira ina ndikutsitsa mlingo wa mankhwala ochepetsa shuga kapena insulini. Ngati mukukhala okangalika, ndiye kuti ndi bwino kuthetsa ludzu lanu ndi madzi apulosi kapena malalanje omwe amadzipaka pakati ndi madzi. Komanso, kusewera masewera, muyenera kukhala ndi inu "chakudya" chofulumira - shuga, msuzi wa zipatso - kuti muchepetse hypoglycemia mwachangu.

Ndikofunika kuti hypoglycemia ikhoza kuchitika patatha maola angapo kuchokera pakutha kwa zolimbitsa thupi, kotero kudziwunikira panthawiyi kumafunikanso. Ngati mukuyenera kuchita masewera olimbitsa thupi osakonzekera, mwachitsanzo, kusuntha mipando kuntchito, ndiye kuti muyenera kuyeza glucose wamagazi ndi glucometer panthawi yopuma komanso pambuyo kuchita masewera olimbitsa thupi kuti muthe kuchita zinthu panthawi yake. Palibe chifukwa chomwe mungaphatikizire zolimbitsa thupi ndi zakumwa zoledzeretsa - kuchitira zinthu limodzi, izi zimayambitsa kupweteka kwa hypoglycemia.

Ponena za mtundu wa masewera, ndibwino kuti musankhe katundu wochita (kapena mwanjira ina - aerobic) - kuthamanga, kuyenda, masewera olimbitsa thupi, kusambira. Wrestling, nkhonya, zida zokweza odwala matenda ashuga zosafunika. Muyenera kupewanso masewera omwe amabwera chifukwa chodzaza ndi zinthu zina osalamulira - kukwera mapiri, kupalasa. Ponena za dongosolo lophunzitsira, zimatengera kulimba kwa katunduyo komanso kulimba kwa thupi lanu. Ndibwino kuti mungakwanitse kukhala ndi mphindi 30 patsiku kapena, ngati mukuyesetsa kuchepetsa thupi, ndiye kuti pakatha ola limodzi. Makalasi amafunika kuwonjezeka pang'onopang'ono.

Nthawi zambiri odwala omwe ali ndi matenda ashuga amavutikanso ndimatenda a mtima. Chifukwa chake, ngati mukumva kupweteka pachifuwa, kusokonezedwa mu ntchito ya mtima, komanso chizungulire komanso kufupika, gawo liyenera kuyimitsidwa nthawi yomweyo.

Contraindication ndikotheka. Ndikofunikira kukaonana ndi dokotala.

Gerasimenko Olga, endocrinologist, Central Clinical Hospital RAS

Kodi ndimasewera amtundu wanji omwe amalimbikitsidwa kuti apange shuga?

Pa matenda ashuga, madokotala amalimbikitsa kuchita masewera omwe amachotsa nkhawa pamtima, impso, miyendo, ndi maso. Muyenera kupita kumasewera osachita masewera kwambiri komanso otentheka. Kulola kuyenda, volleyball, kulimbitsa thupi, badminton, kupalasa njinga, tennis ya tebulo. Mutha kusewera, kusambira mu dziwe ndikuchita masewera olimbitsa thupi.

Matenda a shuga a mtundu woyamba amatha kuchita masewera olimbitsa thupi mosalekeza. masewera osaposa 40 min. Ndikofunikanso kuonjezera malamulo omwe angakutetezeni ku vuto la hypoglycemic. Ndi mtundu 2, makalasi ataliatali samatsutsana!

kutsika kwa shuga ndi lipids zamagazi,
kupewa matenda a mtima,
kuwonda
kusintha kwathanzi ndi thanzi.

kusinthika kwa shuga mu shuga wosakhazikika,
Hypoglycemic mkhalidwe,
mavuto ndi miyendo (choyamba mapangidwe a chimanga, kenako zilonda),
kugunda kwa mtima.

Ngati pali masewera othamanga ofupikirako (kuyendetsa njinga, kusambira), ndiye kuti mphindi 30 patsogolo pawo, muyenera kumwa 1 XE (BREAD UNIT) wamafuta pang'ono pang'onopang'ono kuposa masiku onse.
Ndi katundu wotalikirapo, muyenera kudya zowonjezera za 1-2 XE (zopatsa mphamvu mofulumira), ndipo zikatha, imwanso magawo ena owonjezera a 1-2 XE.
Nthawi zonse. katundu pofuna kupewa hypoglycemia, tikulimbikitsidwa kuchepetsa mlingo wa insulin. Nthawi zonse tengani kena kake kokoma ndi inu. Onetsetsani kuti mukumana ndi dokotala kuti mudziwe momwe mungachepetse insulin.

Kuti muthe kuchita nawo masewera osavulaza thanzi lanu, muyenera kuyeza shuga ndi glucometer kale (musanayambe kusewera). Ngati mukumva kuti simukusangalatsidwa, yikani shuga, idyani kapena imwani kena kotsekemera ngati nkofunikira. Ngati shuga ndiwambiri, ikani insulin yochepa.

Chenjezo Anthu nthawi zambiri amasokoneza chizindikiro cha kupsinjika kwa masewera (kunjenjemera ndi palpitations) ndi zizindikiro za hypoglycemia.

Kukonzekera Zolimbitsa Thupi 1 Matenda A shuga

Ngakhale malangizowo, kuchuluka kwa insulin komwe kumabayidwa ndikudyedwa XE kumasankhidwa payekha!

Ndikosatheka kuphatikiza masewera olimbitsa thupi ndi mowa! Chiwopsezo chachikulu cha hypoglycemia.

Panthawi yamasewera kapena masewera olimbitsa thupi olimbitsa thupi ndikofunikira kuti muwongolere kuchuluka kwa katundu amene akukoka. Pali njira ziwiri:

Kukula kovomerezeka kwakukulu (chiwerengero cha kumenyedwa pamphindi) = 220 - usinkhu. (190 kwa azaka makumi atatu, 160 azaka makumi asanu ndi limodzi zakubadwa)
Malinga ndi kuchuluka komanso kuloleza kwa mtima kovomerezeka. Mwachitsanzo, muli ndi zaka 50, kutsika kochulukirapo ndi 170, pomwe katundu 110, ndiye kuti mukuchita nawo 65% ya mulingo wololeka wambiri (110: 170) x 100%

Poyeza kuchuluka kwa mtima wanu, mutha kudziwa ngati kuchita masewera olimbitsa thupi kuli koyenera kwa thupi lanu kapena ayi.

Kafukufuku wocheperako womwe adachitika mdera la odwala matenda ashuga. Amakhudzidwa ndi odwala matenda ashuga 208. Funso lidafunsidwaNdimasewera amtundu wanji?“.

1.9% amakonda cheke kapena chess,
2.4% - tennis ya tebulo ndi kuyenda,
4,8 - mpira,
7.7% - kusambira,
8,2% - mphamvu zakuthupi. katundu
10,1% - njinga,
olimba - 13.5%
19.7% - masewera ena
29.3% sachita kalikonse.

Kodi ndingathe kuchita masewera amtundu wa shuga?

Matenda a shuga ndi kuphwanya magwiridwe antchito a thupi ochitika chifukwa cha kulephera kwa mahomoni, zizolowezi zoipa, kupsinjika ndi matenda ena. Chithandizo cha matendawa nthawi zambiri chimakhala nthawi yayitali, motero anthu odwala matenda ashuga ayenera kulingaliranso za moyo wawo.

Mtundu wachiwiri wa matenda a shuga, kuphatikiza pa mankhwala komanso zakudya, zolimbitsa thupi zimaphatikizidwa ndi zovuta kuchipatala. Ndikofunikira kwambiri kusewera masewera ndi matenda ashuga, chifukwa izi zimapewa kupewetsa zovuta komanso kukulitsa thanzi la wodwala.

Koma masewera olimbitsa thupi ndi chiyani kwenikweni? Ndipo ndi mitundu iti ya katundu amene sayenera kuthandizidwa ndi matenda otere?

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira bwanji odwala matenda ashuga

Chikhalidwe chakuthupi chimayendetsa njira zonse za metabolic zomwe zimachitika m'thupi. Zimathandizanso pakuwonongeka, kuwotcha mafuta ndikuchepetsa shuga m'magazi ndikulamulira makutidwe ndi okosijeni ake. Kuphatikiza apo, ngati mumasewera masewera ndi matenda ashuga, ndiye kuti thupi ndi zamaganizidwezo zikhala zolondola, ndipo metabolism ya protein idzayambanso.

Ngati muphatikiza matenda ashuga ndi masewera, mutha kupangitsanso thupi, kulimbitsa chiwongola dzanja, kukhala akhama, olimba, olimbikitsa komanso kusiya kugona. Chifukwa chake, mphindi 40 zilizonse zomwe zimagwiritsidwa ntchito pamaphunziro azolimbitsa thupi lero ndizofunika kwambiri kuti akhale ndi thanzi labwino. Nthawi yomweyo, munthu yemwe akuchita nawo masewera samawopa kukhumudwa, kunenepa kwambiri komanso matenda ashuga.

Kwa odwala matenda ashuga omwe ali ndi matendawa amadalira mtundu wa matenda, kuchita masewera olimbitsa thupi ndikofunikira. Zowonadi, wokhala ndi moyo wongokhala, matendawa amangokulirakulira, motero wodwalayo amayamba kufooka, kugwa m'mavuto, ndipo kuchuluka kwake kwa shuga kumasinthasintha. Chifukwa chake, akatswiri a ma endocrinologists, pafunso loti atha kuchita nawo zamasewera a shuga, perekani yankho labwino, koma malinga ndi kusankha kwa katundu aliyense payekha payenera kukhala kwa aliyense.

Mwa zina, anthu omwe akuchita masewera olimbitsa thupi, tennis, kuthamanga kapena kusambira mthupi amasintha zina zingapo:

kusinthika thupi lonse maselo,
kupewa chitukuko cha mtima ischemia, matenda oopsa ndi matenda ena owopsa,
kuyaka mafuta ochulukirapo,
kuchuluka kukumbukira ndi kukumbukira,
kutseguka kwa magazi, komwe kumakhudza zinthu zambiri,
mpumulo wa zowawa
kusowa kofuna kudya kwambiri,
katulutsidwe wa endorphins, kukweza ndi kuthandizira matenda a glycemia.

Monga tafotokozera pamwambapa, katundu wamtima amachepetsa mwayi wamtima wopweteka, ndipo njira ya matenda omwe amakhalapo imakhala yosavuta. Koma ndikofunikira kuti musaiwale kuti katunduyo akuyenera kukhala ochepa, ndikuchita zolondola.

Kuphatikiza apo, ndi masewera olimbitsa thupi nthawi zonse, momwe zimalumikizirana zimayenda bwino, zomwe zimathandizira kuchepetsa mawonekedwe a zovuta zokhudzana ndi zaka ndi kupweteka, komanso kukula ndi kupitilira kwa Expressular pathologies. Kuphatikiza apo, masewera olimbitsa thupi amathandizira kukhazikikanso komanso kumalimbitsa dongosolo lonse la minofu ndi mafupa.

Mfundo zoyendetsera masewera olimbitsa thupi odwala matenda ashuga mthupi ndikuti pochita masewera olimbitsa thupi moyenera komanso mwamphamvu, minyewa imayamba kuyamwa magazi nthawi 15-20 kuposa momwe thupi limapumira. Komanso, ngakhale ndi matenda a shuga a mtundu wachiwiri, limodzi ndi kunenepa kwambiri, ngakhale kuyenda kwakanthawi kochepa (mphindi 25) kangapo pa sabata kungakulitse kukana kwa maselo ku insulin.

Pazaka 10 zapitazi, kafukufuku wambiri wachitika pofuna kuwunika zaumoyo wa anthu omwe amakhala ndi moyo wakhama. Zotsatira zake zinawonetsa kuti kupewa mtundu wachiwiri wa matenda ashuga, ndikokwanira kuchita masewera olimbitsa thupi nthawi zonse.

Kafukufuku adachitidwanso m'magulu awiri a anthu omwe ali ndi chiopsezo chowonjezereka cha matenda a shuga. Nthawi yomweyo, gawo loyamba la maphunziro silinaphunzitse konse, ndipo lachiwiri maola 2,5 pa sabata amayenda mwachangu.

Popita nthawi, zidadziwika kuti kuchita masewera olimbitsa thupi mwatsatanetsatane kumachepetsa mwayi wa matenda ashuga a 2 ndi 58%. Ndizofunikira kudziwa kuti odwala okalamba, zomwe anali kuchita zinali zazikulupo kuposa kwa achinyamata.

Komabe, zakudya zopatsa thanzi zimagwira ntchito yofunika kwambiri popewa matendawa.

Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi mopitirira muyeso kumavulaza munthu wathanzi. Kwa anthu omwe ali ndi matenda ashuga, funso ndi lofunika - ndimasewera amtundu wanji ndingapewe kuti matendawa asapitilire? Inde, popanda kuchita masewera olimbitsa thupi moyenera, chiopsezo cha zovuta zimachuluka.

Masewera omwe ali ndi matenda a shuga amasintha kagayidwe, amathandiza mawu ndikulimbitsa mtima. Malinga ndi akatswiri, kudya mosankha bwino komanso kuchita masewera olimbitsa thupi kumathandizanso kuchiritsa, zomwe zingakuthandizeni kuchepetsa kuchuluka kwa mankhwalawa omwe mumamwa.

Mu 80% ya milandu, matenda a shuga amakula motsutsana ndi maziko a kunenepa kwambiri. Sport ndi yunifolomu katundu pa musculoskeletal system ndi njira imodzi yothandiza kwambiri yothetsera kunenepa kwambiri. Chifukwa chake, kagayidweko kamayenda bwino, mapaundi owonjezera amayamba "kusungunuka".

Ubwino wamasewera omwe mumasewera mulinso:

kusintha kwa mkhalidwe wama malingaliro, komwe ndikofunikira kwa matendawa,
kulimbitsa makoma amitsempha yamagazi,
kuchuluka kwa ubongo ndi mpweya, komwe kumathandizira kukonza magwiridwe onse ofunikira,
kuchuluka kwa shuga "woyaka" - "provocateur" wopanga kwambiri wa insulin.

Masewera a shuga amabweretsa vuto limodzi - kuphunzitsidwa sikugwirizana ndi adokotala, ndipo masewera olimbitsa thupi sanasankhidwe moyenera. Zotsatira zakuchulukitsa, munthu amathamanga chiopsezo chotenga hypoglycemia (dontho lakuthwa la glucose).

Kutengera mtundu wamatenda, kukula kwa njira za pathological kumachitika mosiyanasiyana. Kuti muchepetse vutoli, pamafunika masewera olimbitsa thupi ambiri. Mankhwala, mitundu iwiri ya shuga imadziwika:

Mtundu 1 - autoimmune (wodalira insulini),
Mtundu 2 - osadalira insulin, otengedwa chifukwa cha kunenepa kwambiri, kusokonekera kwa machitidwe am'mimba kapena endocrine.

Kwa anthu omwe amadalira insulin omwe amadziwika ndi kutopa msanga, kuchepa thupi. Magazi a shuga a magazi amatha kukwera kapena kugwa kwambiri. Kuphunzitsa gawoli sikulimbikitsidwa kwa nthawi yayitali - mphindi 30 mpaka 40 patsiku ndizokwanira. Ndikofunika kusintha njira zolimbitsa thupi, kupanga magulu osiyanasiyana a minofu kuti magazi azitha kutuluka komanso kuti magazi azithamanga.

Musanayambe kuchita masewera olimbitsa thupi, timalimbikitsidwa kudya, kuwonjezera zakudya pang'ono ndi zopatsa mphamvu (mwachangu, mkate) kuzakudya. Ngati mumasewera masewera pafupipafupi (osachita masewera olimbitsa thupi nthawi ndi nthawi), muyenera kufunsa dokotala wanu kuti muchepetse kuchuluka kwa jakisoni wa insulin. Mitundu yokhazikika imathandizira kuwotcha kwa shuga, motero mankhwalawa amafunikira pamtengo wotsika.

Ndi matenda a shuga amtundu woyamba, ndikofunikira kuchita masewera olimbitsa thupi, yoga, kusambira, kuyenda njinga, komanso kuyenda. Komabe, skiing ndi mpira samapangidwanso, zimafunikira kulumikizana kowonjezereka ndi katswiri wa kukonza zakudya.

Matenda a shuga omwe amapezeka amaphatikizidwa ndi kulemera msanga. Pali zovuta ndi kupuma (kufupika kwa mpweya), kagayidwe kazinthu ndi ntchito ya m'mimba imasokonezedwa. Munthu amakhala ndi shuga, wosakhazikika, wodalirika.
Ndi shuga osakwanira, kamvekedwe kamagwa, kutopa kumawonekera, kusachita chidwi.

Zakudya zoyenera ndikuchita masewera samangolepheretsa kukondweretsedwa, komanso kuchepetsa kwambiri mankhwala omwe amamwa.Mukamapanga masewera olimbitsa thupi ayenera kukumbukiridwa:

kukhalapo kwa matenda amodzi,
kuchuluka kwa kunenepa,
mulingo wa kukonzekera kwa wodwalayo katundu (iyenera kuyamba ndi yaying'ono).

Palibe malire a nthawi yophunzitsira odwala matenda ashuga m'gululi. Makalasi a nthawi yayitali kapena katundu wautali - munthuyo amasankha. Ndikofunika kusamala: kusamala kuyeza kukakamiza, kugawa katundu, kutsatira chakudya.

Kusankha kwamasewera kulibe malire. Ndikulimbikitsidwa kupatula katundu wambiri amene amakhudza mtima ndi kupangitsa kutulutsa kwamafuta m'magazi.

Katundu wa Cardio ndiwothandiza kwa onse odwala matenda ashuga, kupatula - kuyenda mwachangu, kuthamanga, kuphunzitsa masewera olimbitsa thupi kapena kungoyendetsa njinga. Ngati pazifukwa zina kuthamanga kwaphwanya, kungathe kusinthidwa ndikusambira.

Gulu lapadera la odwala ndi ana omwe ali ndi matenda ashuga. Makolo omwe akufuna kuchita "zabwino kwambiri" amapatsa mwana mtendere ndi chakudya choyenera, kusiya kuiwala chinthu chofunikira ngati zolimbitsa thupi. Madokotala atsimikizira kuti ndi matenda obadwa nawo a shuga, maphunziro oyenera akuthupi amayesetsa kwambiri mkhalidwe wachinyamata.

Mukamasewera:

mphamvu za shuga zimapangidwa modabwitsa,
chitetezo chokwanira chimalimba ndikulimbana ndi matenda kumachuluka,
Maganizo a psycho amakhala bwino,
matenda 2 a shuga amachepa
chidwi chamthupi cha insulin chimakulirakulira.

Kulephera kugwira ntchito kwa ana ndi chiopsezo kuti jakisoni wa mahomoni angafunikire pafupipafupi. Katundu wa masewera, m'malo mwake, amachepetsa kufunika kwa insulin. Phunziro lirilonse, mlingo wa mahomoni ofunikira kuti ukhale wathanzi umagwa.

Mwachilengedwe, makonzedwe a zolimbitsa thupi kwa ana samasankhidwa mwanjira yomweyo ngati akulu. Kutalika kwa maphunziro kumasiyana - mphindi 25-30 za muyezo kapena mphindi 10-15 zowonjezera katundu ndizokwanira. Udindo wokhudzana ndi mkhalidwe wa mwana pamasewera umagona ndi makolo. Kuti maphunziro akuthupi asamayendetse ku hypoglycemia, ndikofunikira kuti wothamanga wachinyamata adadya maola awiri asanaphunzitsidwe, ayenera kukhala ndi maswiti ngati magazi atapendekeka kwambiri m'magazi.

Mutha kuyamba kusewera masewera mudakali aang'ono. Masewera olimbitsa thupi amalimbikitsidwa kwa ana amasukulu oyambitsidwa ndi matenda a shuga; ana okulirapo amatha kusankha masewera omwe angawakonde kuyambira mndandanda waukulu:

kuthamanga
volleyball
mpira
basketball
kuyendetsa njinga
masewera a equestrian
aerobics
tennis
olimbitsa thupi
badminton
kuvina

Masewera olimbitsa thupi a ana ndi oletsedwa, kotero ngati mwana alota kukwera pachipale chofewa kapena kuyenda pa siketi, ayenera kumamupeza ndi chitetezero chachitetezo champhamvu chathanzi. Komanso zokayikitsa ndikusambira. Ana omwe ali ndi matenda ashuga ali ndi chiopsezo chachikulu cha "kudumpha" mu glucose, ndipo kusambira mu dziwe lomwe limakonda kuchita hypoglycemia ndi kowopsa.

Maphunziro akuthupi kwa odwala matenda ashuga amalimbikitsidwa popanda chifukwa. Kupanga kwamankhwala olimbitsa thupi kumapangidwa mogwirizana ndi mtundu wa matenda komanso thanzi la wodwalayo. Kutalika kwa nthawi komanso maphunziro zimawerengeredwa ndi katswiri.

Kudzipatsa mankhwala olimbitsa thupi chifukwa cha mfundo ya "Ndimakonda", munthu amakhala pachiwopsezo cha thanzi lake. Kulemera kosakwanira sikungayambitse zotsatira zabwino, katundu wambiri amathandiza kuchepetsa shuga m'magazi.

Kutengera mtundu wa matenda ashuga: wofatsa, wochepa kapena woopsa, dokotala wodziwa bwino akhoza kukupatsani mankhwala olimbitsa thupi. Ngati wodwala ali m'chipatala, kuchitira masewera olimbitsa thupi kumachitika ndi katswiri malinga ndi dongosolo la "classical" ndikuwonjezeka pang'onopang'ono kwa katundu. Kuchita masewera olimbitsa thupi kuyenera kuchitika pambuyo pake kuchokera kuchipatala.

Pali ma contraindication angapo ophunzitsira makalasi othandizira odwala matenda ashuga:

shuga wowola kwambiri,
wathanzi (gawo lotsika) la wodwalayo limawonedwa,
pali chiopsezo cha kuchuluka kwadzidzidzi kwa glucose panthawi yochita masewera olimbitsa thupi,
mbiri ya matenda oopsa, matenda a ischemic, matenda a ziwalo zamkati.

Pali malingaliro angapo apadera a zovuta zolimbitsa thupi. Masewera amawonetsedwa ndi katundu wofanana pa kachitidwe konse kofunikira: kuyenda, kuthamanga, kugwada, kuwerama / miyendo yosasuntha. Kuchita masewera olimbitsa thupi pang'onopang'ono komanso kosangalatsa, ndipo tikulimbikitsidwa kuti mumalize phunziroli poyenda pang'onopang'ono mumlengalenga.

Chikhumbo chokhala ndi minofu yotchuka komanso mawonekedwe a tonne ndizachilengedwe kwa munthu. Anthu odwala matenda ashuga nawonso ndi osiyana, makamaka ngati wodwalayo asanayambe kudwala amayendera masewera olimbitsa thupi. Omanga thupi ambiri amakhala pachiwopsezo ndikupitilizabe "kusinthika" ngakhale ali ndi vuto la matenda ashuga.

Mutha kupewa zoopsa zamavuto, ndipo simukuyenera kusiya ntchito zomwe mumakonda, ingosinthani nthawi yawo ndikutsatira zakudya zoyenera. Madokotala samaletsa masewera olimbitsa thupi mu shuga, malinga ngati zovuta zimasankhidwa malinga ndi mtundu ndi mtundu wa zovuta zake.

Kafukufuku wa American Diabetes Association awonetsa kuti kuphunzitsidwa kwakanthawi kwakanthawi kumabweretsa:

kukulitsa chidwi cha maselo ku insulin,
imathandizira kagayidwe
kuwonda msanga,
kupangitsa kuti mafupa azikhala ndi michere yambiri.

Chofunikira kwa odwala matendawa ndi kusinthasintha mphamvu kwakuya ndi kupumula. Mwachitsanzo - njira 5-6 za masewera amodzi komanso kupuma kwa mphindi 4-5. Nthawi yonse yophunzitsira imatengera magawo a thupi. Pafupifupi, maphunziro amatha mpaka mphindi 40, komabe, ndi chizolowezi cha hypoglycemia, ndikofunikira kuchepetsa nthawi yayitali yamasewera olimbitsa.

Ndikofunikanso kutsatira zakudya zoyenera, musaiwale za kudya maola 1-2 musanapite ku holo. Kulumikizana pafupipafupi ndi katswiri wowachiritsa wokhala ndi katundu wokhazikika wamphamvu ndikofunikira. Mukamachita masewera olimbitsa thupi, kusintha kosinthika kwa insulin ndikofunikira kuti muchepetse kuwonongeka chifukwa cha kuchuluka kapena kusowa kwa mahomoni m'thupi.

Anthu ambiri amakhulupirira molakwika kuti mwa kuzindikira matenda a shuga, mutha kutha kuchita masewera olimbitsa thupi. Awa ndi mawu abodza, kutsatira zomwe zingangokulitsa vuto la odwala. M'malo mwake, masewera olimbitsa thupi olimbitsa thupi amathandizira kuti chiwopsezo cha minofu chikafike ku insulin, ndipo kugwira ntchito kwake kumawonjezeka.

Pali zinthu zingapo zomwe zimakhudzidwa mwachindunji ndi masewera olimbitsa thupi a shuga:

chiopsezo chokhala ndi matenda amtima chachepa,
kuthamanga kwa magazi kumatulutsa
kulemera kumachepa
kukumbukira kumakhala bwino, ntchito zazidziwitso zimawonjezeka,
kagayidwe kachakudya thupi mu thupi
chiwopsezo chotenga zovuta zomwe zimagwirizanitsidwa ndi malingaliro owonera zimachepa,
kukana thupi kwathunthu kumawonjezeka.

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kuti odwala akhale ndi malingaliro abwino, momwe amakhalira bwino, amasiya kudziona ngati "otsika". Masewera amathandizira kuti pagulu lowonjezera la anthu.

Komabe, ziyenera kukumbukiridwa kuti pakuchita masewera olimbitsa thupi, kuopsa kwa kutsika kwamphamvu mumagazi a glucose m'magazi, mwanjira ina, hypoglycemia, kumakulira kwambiri. Chifukwa chake, ndikofunikira kwambiri kuchita masewera aliwonse moyang'aniridwa ndi katswiri woyenera.

Kuti masewera azithandiza, osati kuvulaza, muyenera kutsatira malamulo angapo:

kuyeza shuga m'magazi asanachitike kapena pambuyo pamasewera,
muzikhala ndi glucagon kapena zakudya zina pafupipafupi
Onetsetsani kuti mumamwa kwambiri ndikukhala ndi madzi nthawi yayitali,
idyani maola ochepa musanakonzekere masewera olimbitsa thupi,
musanaphunzitsidwe, insulin imalaswa m'mimba, koma osati m'munsi kapena kumbuyo kwamiyendo.
kutsatira zakudya zomwe zafotokozedwazo,
makalasi kuti azichita moyenera, osatengera zochita komanso osavala.

Ngati kuphunzitsa kosalekeza kumachitika m'mawa, ziyenera kukumbukiridwa kuti amachepetsa insulini.

Asanayambe masewera mwatsatanetsatane, kufunsira akatswiri ndikofunikira. Ndiye amene angathandize kukonza molondola komanso kuwongolera wodwalayo. Izi zimakumbukira:

mtundu wa matenda ashuga
kuchuluka kwa thupi
jenda ndi zaka
chikhalidwe cha matendawa.
kukhalapo / kusowa kwa zovuta ndi zina zodwala matenda.

Nthawi yomweyo, ndikofunikanso kuganizira zamasewera omwe wodwala amakonda. Inde, pokhapokha pokhapokha atachita nawo zosangalatsa, ndipo makalasi awa amakhala ndi zotsatira zabwino. Chowonadi ndi chakuti pamasewera, ma endorphin amayamba kupangidwa, omwe amathandizira kusintha, amachepetsa ululu wosasangalatsa ndikuthandizira kukulimbikitsani kwakukulu.

Matenda amtunduwu ndi osiyana chifukwa odwala amadwala ma spikes m'magazi a shuga. Potengera maziko awa, pali kufooka kwambiri kwa thupi, kukulitsa kwa mayiko a hypochondriacal, kukhumudwa, komanso kusayendayenda. Kenako, zinthuzi zimachulukitsa matendawa.

Ndi mtundu uwu wa matenda ashuga, zolimbitsa thupi kwa nthawi yayitali siziyenera kuphatikizidwa. Gawo lopitilizidwa la masewera olimbitsa thupi kwa anthu omwe ali ndi matenda amtundu woyamba si zoposa 40 Mphindi.

Makalasi oterowo amatha kugawidwa m'mitundu iwiri yayikulu:

maphunziro a Cardio
kulimbitsa thupi.

Cardio maphunziro, monga dzinalo limatanthawuza, cholinga chawo ndicho kupewa zoopsa za chitukuko ndi zovuta za matenda osiyanasiyana amtima. Zochita zoterezi nthawi zambiri zimaphatikizapo kuthamanga, kusambira, kulimbitsa thupi, kusambira, kuyenda njinga.

Mphamvu zolimbitsa thupi kuphatikiza kukankha, ma squats, masewera olimbitsa thupi omwe ali ndi dumbbells (kulemera pang'ono).

Akatswiri ambiri amavomereza kuti pagululi la odwala, kuthamanga ndi kusambira kumawerengedwa kuti ndi njira imodzi yamasewera. Ngati pazifukwa zina kuthamanga ndikosatheka kapena kovuta, kungasinthidwe ndikuyenda. Ndi poyenda pomwe pafupifupi magulu onse a minofu amagwira ntchito. Mukamayenda, muyenera kusamala, ndikuwonjezera nthawi yoyenda ndi mphindi 5-10.

Kwa anthu omwe ali ndi matenda amtunduwu, ndikofunika kupeza malo ochitirako masewera olimbitsa thupi omwe ali pafupi ndi nyumba yawo, komanso amakhala ndi mita yamagazi nthawi zonse.

Nthawi zina, ndikofunikira kuti osangoyang'ana pa masewera amodzi okha - angathe ndipo amasinthidwa: lero kuyenda kapena kulimbitsa thupi, mawa kusambira. Anthu oterowo amayenera kupita kukasambira kapena madzi aerobics kokha m'malo apadera, moyang'aniridwa ndi wophunzitsa kapena wina wodalirika. Izi ndizofunikira makamaka pazachitetezo.

Ndikofunika kuchititsa maphunziro pafupipafupi, osapuma nthawi yayitali. Kusinthana kwa ntchito ndi kupuma sikuyenera kupitilira tsiku limodzi, masiku awiri. Ngati pazifukwa zina kupumira kumapitilira, musayesere kupeza nthawi yotayika mu maphunziro amodzi ndikudzipatsa nokha zochulukirapo. Kuchita masewera olimbitsa thupi mopitirira muyeso sikungothandiza, komanso kungapweteke.

Cardiotraining ayenera kulabadira makamaka okalamba.

Mtundu wachiwiri wa matenda a shuga a mellitus (osadalira insulini) amatha kukula kwambiri pamasewera olimbitsa thupi komanso masewera. Ndikofunikira kukhazikitsa magulu osiyanasiyana am'misempha ndi ziwalo zosiyanasiyana zamkati chimodzimodzi. Chifukwa chake, kuphunzitsa (pang'ono) kuyenera kukhala ndi mitundu iwiri yayikulu:

kulimbitsa thupi, ndi mayendedwe othamanga, osasangalatsa,
mphamvu zolimbitsa thupi, ndi mayendedwe osalala komanso osasangalatsa.

Kulimbitsa mphamvu pangani minofu, pomwe mphamvu ndiyochepa, chifukwa imasinthasintha ndi kupuma. Zazovuta zazikulu zolimbitsa thupi zizitchedwa kuwonjezeka kuvulala, komanso katundu pamtima. Maphunziro oterowo ndi oyenera kwa achinyamata.

Mitundu yamphamvu Amapanga kupilira, kumangitsa magulu osiyanasiyana a minofu ndikuwotcha ma calorie bwino. Nthawi yomweyo, mtima suvutika, kuphunzitsidwa moyenera kumathandiza kulimbitsa minofu ya mtima. Njira yopumira imayamba kugwira ntchito bwino. Maphunziro oterewa akuphatikizapo kupindika, chingwe cha masewera, njinga yochitira masewera olimbitsa thupi kapena kuyenda pansi. Pankhaniyi, mothandizidwa ndi zida zamakono zamakono, ndizotheka kuyendetsa katundu mwakuwona.

Musaiwale za machitidwe otchuka monga yoga kapena Pilates. Amakulolani kuti mukhale ndi kukhazikika koyenera, kulimbitsa mafupa ndipo, koposa zonse, muziwongolera bwino momwe muliri. Machitidwe oterewa, pophunzira pafupipafupi komanso moyenera, amathandizira kuzindikira bwino komanso kuyankha molondola mauthenga omwe thupi limapereka.

Ndibwino kuti gawo lalikulu komanso losatha la masewera olimbitsa thupi limaphatikizapo:

squat, ikupumira mkati, manja akutambasulira, uku akupumira, amagwa, ndi munthuyo kugundika,
kupendekera - choyamba, dzanja lamanzere limachitidwa, ndipo dzanja lamanja limawongoka patsogolo pa chifuwa, ndiye zomwe zimachitidwa mu chithunzi chagalasi.
patsogolo kutsamira ndi chopendekera, dzanja lamanja limagwira chala chakumanzere, kenako,
akuyenda zomwe zimayenera kuchitika pang'onopang'ono kuti kupuma kusatayike.

Zochita zamasewera a shuga II amtundu zimatha ola limodzi ndi theka.

Ngati masewera ali ndi cholinga chochepetsera kunenepa kwambiri, muyenera kukumbukira kuti theka la ola loyamba la maphunziro ndi kuyamwa kwa shuga ndi minofu, ndipo pokhapokha njira yowotcha mafuta opatsa mphamvu kwambiri ndi mafuta m'thupi iyamba.

Ndikofunikira kwambiri kuti musasinthe mtundu wophunzitsira, womwe umayenera kusinthasintha kanthawi 4 pa sabata. Pokhapokha izi zingachitike. Nthawi yamitolo yamagetsi iyeneranso kuchuluka pang'onopang'ono, osaposa ndi mphindi 5-10. Masewera olimbitsa thupi, makamaka mphamvu zolimbitsa thupi, ndikofunikira kuyambitsa kulimbitsa thupi.

Anthu omwe ali ndi matenda ashuga ayenera kusamala kwambiri nsapato zamasewera ndi masuti. Chowonadi ndi chakuti mayendedwe aliwonse omwe amachititsa odwala matenda ashuga amachira pang'ono, ndipo ngati anyalanyazidwa, atha kubweretsa zovuta zazikulu. Kapangidwe kake makamaka nsapato ziyenera kukhala zapamwamba kwambiri, zosankhidwa mosamala kukula ndi mawonekedwe. Ngati pali miyendo yovulala pamiyendo, muyenera kusinthira zolimbitsa thupi zopepuka, ndipo zikadutsa, zimabwereranso kumitundu yolimbikira.

Wophunzitsa zolimbitsa thupi za kuphunzitsa matenda ashuga (kanema)

Chifukwa chiyani kuli kofunikira kupita kumasewera omwe ali ndi matenda ashuga. Momwe mungapangire maphunziro ndi momwe mungakwaniritsire zotsatira zabwino, amauza wophunzitsa zolimbitsa thupi mu kanema wotsatira:

Zopatsa thanzi mukamachita masewera olimbitsa thupi ku shuga ndizofunikira kwambiri. Chifukwa chake, ngati munthu akukonzekera phunziro lalifupi, ndiye kuti theka la ola lisanayambike, ndikulimbikitsidwa kudya chakudya 1 chophatikiza pang'onopang'ono pa mkate umodzi wambiri kuposa masiku onse (onani gome la magawo a mkate kwa odwala matenda ashuga).

Kuti mugwire ntchito zowonjezereka, idyani magulu awiri a mkate, ndikamaliza kumaliza ina.

Kuti mupewe kuchepa kwambiri kwa shuga panthawi yochita masewera olimbitsa thupi, muyenera kukhala ndi kena kake kokoma, ndikuchepetsa pang'ono insulin.

Muyenera kukonda zipatso zatsopano - maapulo, mango, nthochi (makamaka mwana), kulabadira mbewu monga chimphona. Yoghur yamafuta yopanda mafuta imalimbikitsidwanso.

Ndizosafunika kuti anthu odwala matenda ashuga amitundu yosiyanasiyana achite masewera omwe ali pachiwopsezo chowonjezeka. Guloli limaphatikizapo kuthamanga kwa magalimoto, kukwera pansi, kukwera mafunde, kukwera mapiri.

Mitundu yosiyanasiyana ya kumenyerana, masewera ena okhudzana ndi masewera ochitira nkhanza - nkhonya, karate, sambo, etc. ndizosayenera kwambiri.

Anthu omwe amakhala kutali ndi masewera safunika kuchita mantha kuyamba, kubisala kumbuyo komwe akudwala, zaka, etc. Inde, poyamba thupi limakana kukonzanso koteroko, koma ndi njira yokhazikika komanso mwadongosolo pamasewera olimbitsa thupi, zotsatira zabwino sizitenga nthawi yayitali kudikirira.

Nikberg I. I. Matenda a shuga, Health - 1996 - 208 c.
Clinical endocrinology, Mankhwala - M., 2016. - 512 c.
Astamirova X., Akhmanov M. Handbook of Diabetes. Moscow-St. Petersburg. Nyumba Yofalitsa "Neva Publishing House", "OLMA-Press", 383 mas.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Mitundu yanji yochita masewera olimbitsa thupi yomwe ili yoyenera kwa shuga

Tikukambirana momwe mungasankhire mtundu wa maphunziro a shuga. Mutha kugawa katundu onse osachepera awiri: mphamvu (mwachangu, yolimba) komanso yamphamvu (yosalala, yayitali).

Mtundu 1 - autoimmune (wodalira insulini),
Mtundu 2 - osadalira insulin, otengedwa chifukwa cha kunenepa kwambiri, kusokonekera kwa machitidwe am'mimba kapena endocrine.

Musanayambe kuchita masewera olimbitsa thupi, timalimbikitsidwa kudya, kuwonjezera zakudya pang'ono ndi zopatsa mphamvu (mwachangu, mkate) kuzakudya. Ngati mumasewera masewera pafupipafupi (osachita masewera olimbitsa thupi nthawi ndi nthawi), muyenera kufunsa dokotala wanu kuti muchepetse kuchuluka kwa jakisoni wa insulin.

Matenda a shuga omwe amapezeka amaphatikizidwa ndi kulemera msanga. Pali zovuta ndi kupuma (kufupika kwa mpweya), kagayidwe kazinthu ndi ntchito ya m'mimba imasokonezedwa. Munthu amayamba kudalira shuga, wosapiririka, komanso shuga. Ndikosakwanira kwa shuga, kamvekedwe kake kamatha, kutopa, kutopa.

Zakudya zoyenera ndikuchita masewera samangolepheretsa kukondweretsedwa, komanso kuchepetsa kwambiri mankhwala omwe amamwa. Mukamapanga masewera olimbitsa thupi ayenera kukumbukiridwa:

kukhalapo kwa matenda amodzi,
kuchuluka kwa kunenepa,
mulingo wa kukonzekera kwa wodwalayo katundu (iyenera kuyamba ndi yaying'ono).

Kusankha kwamasewera kulibe malire. Ndikulimbikitsidwa kupatula katundu wambiri amene amakhudza mtima ndi kupangitsa kutulutsa kwamafuta m'magazi.

Ndizotheka ndipo nkofunikira kusewera masewera omwe ali ndi matenda ashuga. Koma mwachangu onetsetsani kuti kutsalira pa masewera olimbitsa thupi kumangovomerezeka pokhapokha mutagwirizana ndi adokotala. Ndikofunikanso kuchenjeza kuti ndi matendawa mutha kuthana nawo pokhapokha pamavuto akulu, monga kuwonongeka kwa impso kapena ziwiya za retina.

Pofuna kuti lisawononge thanzi lanu, pulogalamu yophunzitsira odwala matenda ashuga ayenera kukhala katswiri wa zamankhwala. Zowonadi, pokhapokha pofufuza momwe wodwalayo alili, dokotalayo ali ndi ufulu wopereka magulu angapo olimbitsa omwe cholinga chake ndi kuchiza matendawa.

Mfundo za maphunziro zimadalira mtundu wa matenda ashuga. Anthu omwe ali ndi mtundu woyamba amafunika kuwunika thanzi lawo komanso kuyeza kuchuluka kwa shuga m'magazi asanachitike komanso atatha kuchita masewera olimbitsa thupi. Odwala omwe ali ndi mtundu wachiwiri amakhala onenepa kwambiri, chifukwa chake posankha masewera olimbitsa thupi, muyenera kuganizira za mawonekedwe amunthu.

Tatha kudziwa kuti shuga ndi masewera ndizogwirizana, timalankhula za masewera omwe ali oyenera anthu omwe ali ndi vuto ili.

Oddlyly, ndi matenda ashuga mutha kuyeseza pafupifupi masewera onse. Pakati pawo, katundu monga kuthamanga, masewera othamanga, kusambira, kulimbitsa thupi, kupalasa bwalo, yogwiritsa ntchito masewera olimbitsa thupi, ma pilate, ma Pilates, ndi zina zotere.

Ubwino ndi zoopsa zamasewera mu shuga

Ubwino wamasewera omwe mumasewera mulinso:

kusintha kwa mkhalidwe wama malingaliro, komwe ndikofunikira kwa matendawa,
kulimbitsa makoma amitsempha yamagazi,
kuchuluka kwa ubongo ndi mpweya, komwe kumathandizira kukonza magwiridwe onse ofunikira,
kuchuluka kwa shuga "woyaka" - "provocateur" wopanga kwambiri wa insulin.

Zakudya za anthu odwala matenda ashuga pamasewera

Popeza anthu ambiri odwala matenda ashuga omwe samadalira insulin amakhala onenepa kwambiri komanso amakhala ndi moyo wongokhala, kuchita masewera olimbitsa thupi mopepuka, monga kuyenda kapena kupalasa njinga komanso masewera olimbitsa thupi kuti azikula kwambiri, zingakhale zothandiza kwambiri.

Cholinga chawo chizikhala kuphunzitsa mphindi zisanu pa sabata komanso mphamvu kwa mphindi 40-60 nthawi iliyonse. Nthawi yophunzitsira imeneyi imatheka pang'onopang'ono, kuyambira mphindi 10-20 kangapo pa sabata kwa anthu omwe sanaphunzitsidwe.

Kwa iwo omwe alibe zovuta zina, maphunziro olimbitsa amakhala otetezeka ndipo amatha kupereka zabwino zambiri. Amawonjezera minofu, zomwe zimathandizira kukulitsa thupi, komanso zimathandizira kuyamwa kwa glucose ndi minofu, zomwe zimabweretsa kukonzanso kwamagulu a shuga m'thupi.

Malangizo akulu othandizira kulimbitsa thupi ndi kuchita masewera olimbitsa thupi osachepera kawiri pa sabata, kuchita mobwereza bwereza katatu kwa magulu 8-10.

Anthu omwe ali ndi matenda osokoneza bongo omwe amadalira insulin ayenera kutsatira njira zomwe angatenge. Wophunzitsa yekha angathe kutsogolera ntchitoyi ndikuthandizira kuchita masewera olimbitsa thupi moyenera. Ndi chilolezo cha dokotala kuti achite masewera olimbitsa thupi, masewerawa ndi njira yotetezeka kwathunthu, yosavuta komanso yothandiza yochepetsera kuthekera kowonjezera shuga kunyumba.

Palibe mankhwala okwanira omwe angapangitse odwala matenda ashuga kukhala ndi moyo wabwino. Kuchita masewera olimbitsa thupi komanso kudya mokwanira kumapereka thanzi lenileni lomwe ndilofunikira pakuwongolera matenda a shuga.

Kuchita masewera olimbitsa thupi kudzakuthandizani kukulitsa moyo wanu ndikuwongolera kuchuluka kwa miyezi ndi zaka zowonjezereka. Kutsatira kwambiri pulogalamu yolimbitsa thupi kungakhale ntchito yosatheka, ngakhale kwa iwo omwe ali ndi malangizo othandizira achipatala kuti achite masewera olimbitsa thupi.

Maphunziro a matenda ashuga amakhudza thupi. Choyamba, kuchita masewera olimbitsa thupi kumathandizira kuti njira za metabolic zichepetse komanso kuchepetsa shuga. Kachiwiri, amawotcha mafuta ndikuchepetsa kukana kwa insulin mwa anthu omwe ali ndi matenda ashuga a 2.

Kuti mupindule kwambiri m'makalasi anu, muyenera kutsatira malamulo otsatirawa:

Muzichita nawo masewera pang'onopang'ono. Yambani ndi kulimbitsa zolimbitsa thupi ndikupanga kulimbitsa thupi kwanu ndi kulimbitsa thupi kulikonse. Inde, musaiwale kuwunika kuchuluka kwa shuga komanso thanzi lonse.
Osachulukitsa katundu kwambiri. Bwino kuwonjezera pang'ono pang'ono, koma pafupipafupi. Chifukwa chake mudzakwaniritsa zotsatira zabwino zamasewera ndipo musawononge thanzi lanu.
Yambirani zolimbitsa thupi. Kuthamanga, kusambira komanso kuyendetsa njinga kumathandiza kwambiri polimbana ndi matenda ashuga kuposa masewera olimbitsa.
Tsatirani malangizo a dokotala. Kuti mupewe mavuto azaumoyo mukamasewera, mverani katswiri ndikutsatira malangizo ake onse.

Matenda a shuga ndi masewera azitha kuphatikizidwa bwino ndi malangizo angapo azakudya. Maupangiri otsatila opatsa thanzi azithandiza anthu omwe ali ndi matenda ashuga kumva bwino kwambiri akamasewera masewera:

Mukamasankha zakudya, ganizirani index yawo ya glycemic (GI). Kukwanira kumeneku kumawonetsa zotsatira za chinthu polumpha m'magazi. GI imayezedwa m'magulu otsutsana kuyambira 0 mpaka 100. Pankhaniyi, odwala matenda ashuga ayenera kuwonetsetsa kuti GI sichidutsa 55.
Tengani mafuta omega-3 athanzi. Mafuta awa amabwezeretsa kuchepa kwa khungu ku insulin, yomwe imachepetsa shuga m'magazi ndikuchepetsa chiopsezo cha zovuta za matenda ashuga. Mlingo watsiku ndi tsiku wa Omega-3 ndizovuta kupeza ndi chakudya, motero ndibwino kuti mutenge mafuta awa ngati gawo lazakudya zanu. Pakati pazithandizo zachilengedwe, Elton Forte ali woyenera kuchita izi. Muli mafuta odzola odzaza ndi mafuta omega-3 athanzi.
Onani kuchuluka kwa mapuloteni - tsiku lililonse 1 protein. Mapuloteni ochokera ku chakudya amathandiza minofu kuti ichiritse msanga masewera. Ndikusowa michere yofunika chonchi, thupi silikhala lokonzekera maphunziro apambuyo pake. Ndipo izi zimakhudza thanzi la munthu wodwala matenda ashuga.
Pamavuto am'mimba, gwiritsani ntchito zakudya zamagulu a Mezi-Vit Plus. Chida ichi chimalimbikitsa kapamba, yemwe thanzi lake ndilofunika kwambiri mu shuga. Mankhwala othandiza kupanikizika amachepetsa kugwira ntchito kwa gland ndipo amathandizira kuti matendawo apangidwe. Komabe, Mezi-Vit Plus alibe zophophonya zotere. Zimaphatikizapo muzu wa elecampane, womwe watchuka kwambiri chifukwa chothandiza pakukumba chakudya.

Mukamasewera:

mphamvu za shuga zimapangidwa modabwitsa,
chitetezo chokwanira chimalimba ndikulimbana ndi matenda kumachuluka,
Maganizo a psycho amakhala bwino,
matenda 2 a shuga amachepa
chidwi chamthupi cha insulin chimakulirakulira.

Mwachilengedwe, makonzedwe a zolimbitsa thupi kwa ana samasankhidwa mwanjira yomweyo ngati akulu. Kutalika kwa maphunziro kumasiyana - mphindi 25-30 za muyezo kapena mphindi 10-15 zowonjezera katundu ndizokwanira. Udindo wokhudzana ndi mkhalidwe wa mwana pamasewera umagona ndi makolo.

Kuti maphunziro akuthupi asamayendetse ku hypoglycemia, ndikofunikira kuti wothamanga wachinyamata adadya maola awiri asanaphunzitsidwe, ayenera kukhala ndi maswiti ngati magazi atapendekeka kwambiri m'magazi.

kuthamanga
volleyball
mpira
basketball
kuyendetsa njinga
masewera a equestrian
aerobics
tennis
olimbitsa thupi
badminton
kuvina

Kafukufuku wa American Diabetes Association awonetsa kuti kuphunzitsidwa kwakanthawi kwakanthawi kumabweretsa:

kukulitsa chidwi cha maselo ku insulin,
imathandizira kagayidwe
kuwonda msanga,
kupangitsa kuti mafupa azikhala ndi michere yambiri.

Chofunikira kwa odwala matendawa ndi kusinthasintha mphamvu kwakuya ndi kupumula. Mwachitsanzo - njira 5-6 za masewera amodzi komanso kupuma kwa mphindi 4-5. Nthawi yonse yophunzitsira imatengera magawo a thupi.

Kuchita masewera olimbitsa thupi a shuga

Kutengera mtundu wa matenda ashuga: wofatsa, wochepa kapena woopsa, dokotala wodziwa bwino akhoza kukupatsani mankhwala olimbitsa thupi. Ngati wodwala ali m'chipatala, kuchitira masewera olimbitsa thupi kumachitika ndi katswiri malinga ndi dongosolo la "classical" ndikuwonjezeka pang'onopang'ono kwa katundu. Kuchita masewera olimbitsa thupi kuyenera kuchitika pambuyo pake kuchokera kuchipatala.

Pali ma contraindication angapo ophunzitsira makalasi othandizira odwala matenda ashuga:

shuga wowola kwambiri,
wathanzi (gawo lotsika) la wodwalayo limawonedwa,
pali chiopsezo cha kuchuluka kwadzidzidzi kwa glucose panthawi yochita masewera olimbitsa thupi,
mbiri ya matenda oopsa, matenda a ischemic, matenda a ziwalo zamkati.

Pali malingaliro angapo apadera a zovuta zolimbitsa thupi. Masewera amawonetsedwa ndi katundu wofanana pa kachitidwe konse kofunikira: kuyenda, kuthamanga, kugwada, kuwerama / miyendo yosasuntha.Kuchita masewera olimbitsa thupi pang'onopang'ono komanso kosangalatsa, ndipo tikulimbikitsidwa kuti mumalize phunziroli poyenda pang'onopang'ono mumlengalenga.

Mtundu 1 ndi Zowonjezera Zopatsa Matenda a shuga

Matenda a shuga ndi masewera azikhala zogwirizana kwambiri ngati anthu odwala matenda ashuga amagwiritsa ntchito zowonjezera zomwe zimathandizira thupi. Ndalamazi zidapangidwa pamaziko azomera zamankhwala, zomwe zaka zambiri zapitazo zachenjeza munthu kuti asadwale matenda oyipa.

Pazithandizo ndi kupewa matenda ashuga mwa anthu olimbitsa thupi, tikulimbikitsidwa kuti tiziwonjezera Elton P. Muli muzu wa Eleutherococcus, womwe umakonzanso magazi kupita ku ubongo. Kupatula apo, ndimayendedwe oyipa amadzimadzi mu chiwalo ichi chomwe chimayambitsa matenda ashuga.

Kuphatikiza apo, Elton P wowonjezera amawonjezera kukondoweza ndikupereka mphamvu mu maphunziro. Chifukwa chake, ndizoyenera kwambiri othamanga omwe ali ndi matenda ashuga. Kuphatikiza apo, muzu wa Eleutherococcus umaphatikizidwanso pokonzekera Eleutherococcus P, womwe ungatengedwenso kuti utulutse magazi m'magazi.

Zomwe zimapangidwa ndi Valerian P. Valerian zomwe zimapangidwa ndizofanana, zimapangitsa kuwala kumphamvu mu ziwiya zaubongo. Chifukwa cha izi, kuthamanga kwa magazi mthupi kumachitika mwachangu ndipo shuga m'magazi simalisintha.

Komanso, mankhwalawa Nettle P. amagwiritsidwa ntchito polimbana ndi matenda a shuga. Gawo lomwe limagwiritsa ntchito mankhwalawa ndi dioecious nettle, yomwe imakhala ndi secretin, chinthu chomwe chimayambitsa kupanga insulin. Chifukwa cha momwe zimayendera kapamba, ntchito ya chiwalo imakopekedwa. Ndipo nthawi yomweyo, chiwopsezo cha zovuta kuchokera ku matenda a shuga chimachepa.