Kuyenda ndi matenda ashuga

Masewera ndi mitundu yochita masewera olimbitsa thupi omwe ali othandizira odwala matenda ashuga ndi osiyanasiyana, ndipo munthu aliyense amasankha yekha zoyenera. Komabe, dongosolo la tsikulo, mkhalidwe waumoyo, zaka, ndi mawonekedwe a ntchito sizingatheke nthawi zonse kuti wodwala azichita nawo magawo azamasewera, kutenga nawo mbali pamasewera amasewera ndi magulu a magulu azaumoyo, etc. Koma pali mtundu wamachitidwe olimbitsa thupi omwe amapezeka kwa munthu aliyense ndipo alibe zotsutsana - uku ndikuyenda. Madokotala ndi asayansi amati kuyenda tsiku ndi tsiku kumathandizira kuchepetsa kunenepa ndikuthandizira kuchepetsa chiopsezo cha matenda ashuga a 2.

Kuyenda ndi matenda ashuga

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuonjezera chidwi cha maselo kuti apange insulini, ndipo ngati kulembetsa kuchipinda chokhala ndi masewera olimbitsa thupi ndikokwera mtengo kapena kutatsala nthawi yochepa kuchokera tsiku logwira ntchito, ndiye kuyamba kuyenda! Kuyenda kwa mphindi 30-60 patsiku ndiye chinthu chabwino kwambiri, ndipo zilibe kanthu kuti ndinu onenepa kapena ayi. Chofunikira kwambiri ndikuti mutha kuyenda nthawi iliyonse, kulikonse: ingoyendani kuzungulira mzindawo, paki, malo osungirako malo kapena kuchita mautumikiwa a tsiku ndi tsiku - kugula kumsika ndi m'masitolo. Mutha kusintha kuyenda ndi kuyenda panjira komanso kuchokera kuntchito, kusiya zoyendera pagulu kapena galimoto. Mutha kuyenda nokha kapena ndi anzanu, m'mawa kapena madzulo, chilimwe ndi nthawi yozizira. Zomwe zimachitika pakuchita masewera olimbitsa thupi ndizofanana ndi kuthamanga, ngati simunapeze masewera oyenera, khalani ndi ufulu kuyenda. Kuphatikiza apo, ntchito ngati imeneyi sikufuna ndalama zilizonse, kupatula kugula nsapato zofewa komanso zabwino. Mutha kutero, muthanso kusungitsa malo oyendayenda omwe amadzuka masitepe anu ndikuyesa mtunda, koma sizofunikira.

Pali mayendedwe angapo oyenda: othamanga (4-5 km / h), apakati (3-4 km / h) ndi osakwiya (2-3 km / h). Kuti muwone bwino momwe mulili woyenera, ndikofunikira kuyesa bwino zomwe zikuwonetsa kupirira kwa thupi lanu. Chowunikira choyambirira ndicho kutsika kwa kugunda kwa mtima komwe mumakhala: chabwino - 55-65, kokhutiritsa - 70-75, zoyipa - pamwambapa 75. Mukayeza muyeso wamtima wanu, mutha kuyesa mayeso otsatirawa - yendani mpaka pansi wachinayi osayima. Zitatha izi, mukumva bwino, palibe kupuma movutikira ndipo kugunda kumafika mpaka pa 120 kumenyedwa pamphindi, ndiye kuti magwiridwe antchito a munthuyu akhoza kuonedwa ngati abwino.

Mukamayenda, odwala matenda ashuga ayenera kutsatira malamulo awa:

• tsatirani kupumira - mu magawo atatu, inhale, ndipo mutatsatila 3-4 - kutuluka,
• khalani owongoka mutu, osagona
• poyenda sankhani malo oyesedwa bwino,
• Yendani mothamanga.

Amakhulupirira kuti nthawi yocheperako yoyenda tsiku ndi tsiku kwa munthu wodwala matenda ashuga ndi maola 1.5 (pafupifupi masitepe 10,000), ndipo kwa munthu wogwira ntchito mutha kutsatira boma lotsatirali: theka la ora m'mawa, kupita kuntchito, theka la ora madzulo, kubwerera kuntchito , ndi wina mphindi 30 asanagone.

Magulu ambiri a minofu amachita nawo njirayi, ndichifukwa chake kuyenda kumakhala ndi phindu pa kayendedwe ka magazi, kupuma, ntchito zamanjenje ndi kagayidwe kazinthu. Ngakhale poyenda modekha komanso pang'onopang'ono (kuthamanga kwa pafupifupi 3 km / h), kagayidwe kake kamafulumira, ndipo kulimbikira kwa ntchito zam'mimba zimasiyanasiyana malingana ndi kuthamanga, kuthamanga kwa oyenda, kuyenda mtunda, ndi mawonekedwe amsewu. Kusavuta kwa izi zolimbitsa thupi kulinso m'lingaliro kuti amatha kutulutsa mosavuta ndikuwonjezeka.

Kuyenda mapindu

Kuyenda tsiku lililonse kwa mphindi 30-60, odwala matenda ashuga atha kulandira zotsatirazi:

• Kupititsa patsogolo kayendedwe ka shuga. Kuchita masewera olimbitsa thupi kumathandizira kuti minofu izitenga shuga m'magazi, kuteteza glucose kukula m'magazi. Izi zimatha kukhala kwa maola angapo kapena masiku angapo, koma sizikhala kwamuyaya. Ichi ndichifukwa chake kuyenda pafupipafupi ndikofunikira kuti kuwunikenso glucose wamagazi.
• Zothandiza pamtima wamtima. Chifukwa anthu odwala matenda ashuga adakweza chiwopsezo cha matenda a mtimaUwu ndi mwayi wofunikira.
• Kuchepetsa thupi. Kuyenda pafupipafupi kumawotcha ma calorie, izi zimathandizira kuwongolera, zomwe zimachepetsa ngozi za thanzi.

Kuyenda ndikusamalira phazi la matenda ashuga

Thanzi la mwendo ndilofunikira makamaka kwa anthu odwala matenda ashuga, choncho chisamaliro cha kumapazi Zitha kukhala zofunikira kwambiri ngati mukukonzekera pulogalamu yoyenda. Chimanga, abrasions, ndi kuvulala pakhungu pamiyendo nthawi zambiri kumakhala kovuta kudziwa, chifukwa miyendo imatha kukhala yopanda chidwi - chimodzi mwazizindikiro za matenda ashuga. Zowonongeka zimachira pang'onopang'ono ndipo zimatha kutenga kachilomboka, chifukwa matenda a shuga amakhudzanso chizindikiro china - kuchepa kwa magazi m'mitsempha yaying'ono ya m'munsi. Dokotala wamankhwala kapena katswiri wazachipatala angalimbikitse njira zina zophunzitsira ngati matenda ammiyendo achititsa kuti kuyenda kovuta.

Kuyamba kwa pulogalamu yoyenda

• Yambani pang'onopang'ono komanso mosavuta. Kuyenda kwa mphindi 5 mpaka 10 patsiku loyamba ndizovomerezeka ngati zonse ndizotheka. Chachikulu ndichakuti musavulazidwe kapena kuvulazidwa, zomwe zitha kutha pulogalamu yoyenda pamzere woyambira.
• Onjezani mphindi 5 kapena 10 pa sabata. Pitilizani kukonza, khazikitsani cholinga cha mphindi 45-60, masiku asanu mpaka asanu ndi awiri pa sabata. Iyi ndiye nthawi yabwino yogwiritsira ntchito shuga m'magazi.
• Gawani mayendedwe angapo. Magawo ochepa a mphindi 10-15 ndi othandiza ngati kuyenda kwamtunda umodzi.

Zolemba zapadera

• Nthawi zonse muzivala chikwangwani cha matenda a shuga ndi mapiritsi a shuga, caramel, kapena zakudya zazokoma mukaponya shuga.
• Tsatirani malangizo a dokotala kuti mupeze shuga wamagazi anu. Odwala omwe ali ndi matenda ashuga angafunike kuwerenganso kale, pambuyo, komanso mwina poyenda.
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Kuyenda, monga ananenera, ndikulimbikitsidwa kwenikweni ndi akatswiri ambiri ochokera ku mitundu yonse yochita zolimbitsa thupi. Komabe, osati kwa anthu odwala matenda ashuga okha. Kuyenda koyenda kumakhudza thupi lonse. Komabe, pakadali pano paulendo wakunyumba ndizovuta kwambiri kupeza mpweya wabwino woyenda, ndipo mizinda yathu sinathe. Ndipo, ndichachidziwikire, ndizofunikira kuti odwala matenda ashuga azisamalira kuchuluka kwa shuga wamagazi awo!

Kuyenda ndi njira yotsika mtengo kwambiri yochitira masewera olimbitsa thupi, ndipo kwa odwala matenda ashuga ndiwonso mtundu wa kupewa kupewa kuzimiririka m'matumba. Kupatula apo, minyewa ya m'miyendo imagwira ntchito kukonza mtima wobwerera kwa mtima. Zotsatira zake, njira yonse yoyendetsera magazi imayendetsedwa, ndipo makhoma a ziwiya amatulutsa bwino.

Ngati mumadya panja kwa mphindi zosachepera 20 mutatha kudya, mutha kupulumutsidwa ku matenda ashuga amtundu wa 2. Muyenera kungoyenda osayandikira msewu momwe mayendedwe amapitira. Timakhala m'chipinda cha 9 cha yatsopano, ndipo kudutsa nkhalango yachilengedwe, kulibe magalimoto. Ndiye mpweya wabwino kupumira! Ndimatha kuyenda madzulo okha, koma kwa maola awiri.

Agogo anga aakazi ali ndi matenda ashuga m'banja lathu. Ndi bambo wachikulire ndipo, monga momwe akunenera, makilomita 40 sakhala bwalo kwa iye. Koma tili ndi nkhawa kuti asapitirire. Ndiuzeni, mwina zoletsa zina zikufunika? Ali ndi zaka 72.

Ubwino wakuchita zolimbitsa thupi

Mwa zabwino za masewera olimbitsa thupi, muyenera kuwazindikira.

• Matenda a mtundu wa glycemia zizindikiro.
• Kuchulukana kwathunthu.
• Kulimbitsa makoma a mtima.
• Kubwezeretsa metabolid yokwanira. Izi zimabweretsa kuchepetsedwa kwakukulu kwa ngozi ya kukulitsa masoka akulu obisika.
• Kuchepetsa thupi, kulimbitsa minofu corset.

Tiyenera kukumbukira kuti kuti mupeze izi, makalasi amayenera kuchitidwa pafupipafupi komanso kwa nthawi yayitali - osachepera theka la ola. Kuchiza pogwiritsa ntchito mitundu yochepa ya 2 matenda a shuga kumakupatsani mwayi popanda mankhwala.

Kuyenda mobwerezabwereza kuyenera kuyamba ndi mtunda wocheperako womwe munthu amatha kuthana nawo mu mphindi 15 ndi gawo lapakati. Komanso, ziyenera kutha nthawi zonse ndikuchepa kwa liwiro. Izi ndizofunikira popewa kusintha kwadzidzidzi mu kuthamanga kwa magazi ndi kukoka.

Malamulo oyambira

Pali malingaliro angapo omwe angakulitse masewera olimbitsa thupi komanso kukhala olimba.

1. Muyenera kuiwala za okwera, oyenda mumsewu wapansi panthaka kapena zoyendera mzinda, ngati mukufuna kuyendetsa maulendo angapo.
2. Gwiritsani ntchito nthawi yopumira nkhomaliro poyenda.
3. Mukamaonera TV, malonda akayamba, musapite kukhitchini, koma chitani squats 10.
4. Dzitengereni chiweto chomwe mungayende naye.

Zotsatira za zizolowezi zotere sizitali. Amatha kuwonekera osati pamamba, gluceter, komanso zovala, zomwe zimayenera kusintha.

Kuyambitsa makalasi

Musanayambe maphunziro otchedwa kuphunzira, muyenera kukonzekera. Choyamba, izi zimakhudzana ndi kugula kwa nsapato zoyenera. Iyenera kukhala yoyenera kukula komanso kukhala omasuka, pomwe payenera kukhala popanda kukakamiza.

Musaiwale kuti musanayende, muyeneranso kutentha. Izi zithandiza kuti minofu, mafupa ndi mafupa azisungike. Pambuyo poyenda, mutha kuchita zomwe zimadziwika kuti hitch - masewera olimbitsa thupi kuti muchepetse thupi.

Muyenera kuphunzira kuyenda moyenera, izi zithetsa zabwino. Ndikulimbikitsidwa kuti muyambe ulendowu kuchokera chidendene, pang'onopang'ono kusunthira kulemera kwake kumapazi onse. Kuthamanga kwa zolimbitsa thupi ndikuyenda mtunda kumawonjezeka pang'onopang'ono, dokotala wopezekapo amayenera kuwunika izi.

Chenjezo lalikulu

Potsatira malangizowa, zinthu zina zosakhudzana ndizotheka zitha kupewedwa.

1. Ngati mukuwona kusinthasintha kwa glycemia, ndibwino kusamutsira maphunzirowo.
2. Musachite masewera olimbitsa thupi mutangolowa jakisoni wa insulin.
3. Ndikofunikira kumwa madzi okwanira, muyenera kumwa madzi poyenda.
4. Madokotala amalimbikitsa kuyeza mfundo za glycemic isanayambe kapena itatha.

Mitundu ina ya katundu

Kuphatikiza pa kuyenda wamba, pakati pa masewera olimbikitsidwa nthawi zambiri pamakhala kuyenda kwa Nordic, kuthamanga ndi squats. Ziyenera kudziwidwa mwachangu kuti omalizawa amawonetsedwa kwambiri kwa iwo omwe ali ndi matenda a shuga koyambirira koyamba, ndipo palibe wonenepa kwambiri. Zidzakhala zovuta kwa anthu omwe ali ndi mbiri yayitali ya matenda am'mimba komanso chikhazikitso chachikulu cha thupi kuti athe kudziwa bwino.

Kuyenda kwa Nordic kumapangidwanso kuti ibwezeretse minculoskeletal system, komanso kusunga mitsempha yamagazi ndi mtima. Lero ndi ntchito yotchuka kwa odwala matenda ashuga padziko lonse lapansi. Imawerengedwa ngati masewera odzaza, chifukwa imakhudza pafupifupi minofu yonse. Patsamba lamasitolo amasewera pamakhala timitengo timene timamupangira. Amakulolani kuti muchepetse katundu kumbuyo ndi mawondo, omwe amavutika kuposa ena.

Chifukwa cha kuyenda kwa Scandinavia, mulingo wofunikira wolimbitsa thupi umakwaniritsidwa, womwe umakhala ndi phindu pa ziwalo zonse ndi machitidwe. Izi zitha kukonza bwino thanzi la wodwalayo. Nthawi zambiri, madokotala amalimbikitsa kuti azichita magawo angapo pamasewerawa ndi wophunzitsira kuti aphunzire kugwiritsa ntchito ndodo molondola, chifukwa kugwiritsa ntchito molakwika kungayambitse kuvulala kwa lamba.