Olimba odwala matenda ashuga - masewera olimbitsa thupi

Matenda a shuga si sentensi. Palibe chifukwa chodziwonera ngati matenda akupha okhala ndi malire pachilichonse. Inde, zimatha kukhala zowopsa, koma pokhapokha kuchuluka kwa glucose sikulamulidwa, zakudya sizitsatiridwa, ndipo munthuyo akupitilizabe kukhala ndi moyo wowononga. Ambiri samakayikira kuti masewera omwe ali ndi matenda oterewa amatha kukhala othandizira komanso chipulumutso. Sidzangobweretsa nyonga, kuchepetsa kugona, komanso kuthandizira kwambiri kapangidwe ka kapamba. Izi zimatheka bwanji, ndipo malamulo oyambira ophunzitsira a matenda ashuga ndi ati?

Maphunziro achitetezo

Kuphunzitsa odwala matenda ashuga kumagwira ntchito zingapo nthawi imodzi. Choyamba, zimakupangitsani kuti musunthire kwambiri ndikugwiritsa ntchito ma calories, zimakuthandizani kuti muchepetse kunenepa. Izi ndizofunikira kwambiri mwa abambo, omwe nthawi zambiri amakhala ndi mafuta m'matumbo awo amkati chifukwa cha kunenepa kwambiri pamimba. Mafuta amkatiwa amasokoneza momwe magwiridwe antchito amagwiritsidwira ntchito ndipo akhoza kukhala chifukwa chokhacho chomwe chinayambitsa kusagwira bwino ntchito kwa tinthu timeneti. Kuchepetsa thupi pang'onopang'ono kudzera mu maphunziro kumatha kubweretsa kutulutsidwa kwa ndulu kuchokera ku mafuta a pathological ndikuwathandiza kuti azigwira ntchito mokwanira. Kachiwiri, kuchita masewera olimbitsa thupi kumathandizanso kuti shuga akhale mwachilengedwe. Glucose kuchokera m'magazi idzapita pazofunikira zamisempha ya minofu ndi mtima, ndipo mulingo m'magazi utatsika popanda mankhwala a hypoglycemic. Zachidziwikire, masewera amodzi sangakhale okwanira, koma osachepera katundu akhoza kuchepetsa kuchuluka kwa mankhwala omwe amachepetsa shuga. Chachitatu, kuchepa thupi komanso kuphunzitsa minofu ndi mtima kumathandizira kuti muchepetse vuto lodzala ndi matenda am'mimba komanso am'mimba, omwe nthawi zambiri amapezeka pamaso pa matenda a shuga. Kuchita zolimbitsa thupi moyenera kumathandizira kupewa kufooka kwambiri pakuyenda kwamiyendo ya miyendo, chifukwa panthawi yophunzitsira, kayendedwe ka magazi kamayendetsedwa kumbali yakutali ya thupi.

Malamulo oyambira ophunzitsira odwala matenda ashuga

Osathamangira mwachangu kwa oyimbira kapena kuthamangathamanga. Pambuyo pake, muyenera kudziwa malamulo akuluakulu okhudzana ndi masewera a odwala omwe ali ndi matenda ashuga. Izi ndi izi:

• Dokotala, osati wophunzitsa, ndi amene amasankha mtundu wa maphunziro. Zachidziwikire, endocrinologist imaleka kuchita masewera othamanga kapena kuthamanga. Masewera awa amafuna thupi lathanzi kwathunthu. Koma kusambira, aerobics, Pilates kapena yoga sizingolola, komanso kupangira kuchita nthawi zambiri momwe kungathekere. Popanga chisankho, dokotalayo amatsogozedwa ndi kudwala kwa wodwalayo, kupezeka kwa zomwe zimayambitsa matenda, komanso mkhalidwe wa wodwalayo.

• Dziwani kuchuluka kwa mankhwala a hypoglycemic pophunzitsira masiku ophunzirira. Imeneyi ndi mfundo yofunika kwambiri, chifukwa pa maphunziro a mankhwalawa insulin kapena pakamwa hypoglycemic iyenera kutsitsidwa. Ichi ndichifukwa cha kugwiritsidwa ntchito kwa shuga kwa minofu nthawi yophunzitsira. Ndikusungabe kuchuluka kwake, mutha kukhala ndi vuto la hypoglycemia. Funso losintha mlingo uyenera kuyikidwa kwa adotolo. Zimatsimikizika pamaziko a miyeso yomwe kale anachita m'mbuyomu isanachitike, panthawi yophunzira ndi pambuyo pa maphunziro,

• Chitani popanda kutengeka. Kuphunzitsa odwala matenda ashuga ayenera kukhala odziletsa. Palibe zolemba zomwe ziyenera kuloledwa mu nthawi zoyambirira za maphunziro. Izi zimatha kuyambitsa kugona, kutopa, komanso kupangitsa hypoglycemia. Maphunziro oyamba kwambiri ndi mphindi 10. Popita nthawi, maphunzirowa amatenga nthawi yayitali ya mphindi 40-50 ndipo afananizidwa ndi kuphunzitsa kwa anthu opanda matenda a shuga,

• Dzisamalire. Anthu odwala matenda ashuga amakakamizidwa kuwunika nsapato ndi zovala kuti zikhale zolimba. Izi zimapewa kuchulukitsa mavuto a khungu, miyendo, zomwe zimakonda kwa odwala omwe ali ndi matenda ashuga. Zovala zoyenera kupuma sizilola kuti khungu liume, ndipo umphumphu wake suphwanyidwa. Nsapato siziyenera kufinya ziwiya. Pokhapokha ngati izi zitheka kupewetsa kuwonjezeka kapena kuwonekera kwa minyewa ya m'miyendo, yomwe imakonda kupezeka ndi matenda osagwirizana ndi insulin. Kuyendetsa bwino magazi kwa mapazi kumapewera kuwoneka ming'alu, kuwonjezera kwa matenda oyamba ndi fungus. Palibe chifukwa choti nsapato zimapaka kapena zimathandizira pakupanga chimanga, chifukwa kwa odwala matenda ashuga zoterezi zimatha kukhala khomo lolowera kumatenda ndikuyambitsa kupangika kwa phazi la matenda ashuga.

• Ngati mukufuna zotsatira, chitani masewera olimbitsa thupi nthawi zonse. Ubwino wathanzi ungapezeke kokha ndi maphunziro okhazikika. Mukayamba, kusiya, ndikuyambiranso, ndiye kuti sipadzakhala zochita zosintha, ndipo thupi silingathe kusintha mwachangu kusintha kwadzidzidzi mu boma la katundu.

• Onani kuopsa kwa zolimbitsa thupi zina. Mphamvu zolimbitsa odwala matenda ashuga zimatsutsana. Chowonadi ndi chakuti katundu wambiri, kulemera kwa mitsempha ya m'mimba kumawonjezeka, komanso kungayambitse kuchuluka kwa mavuto a mtima.

• Nyamakazi komanso phazi la matenda ashuga sizovuta. Ngakhale ndimavuto akulu otere, ndikothekanso komanso kofunikira kuphunzitsa. Kuti muchite izi, muyenera kusankha malo otetezeka komanso othandiza. Kwa odwala omwe ali ndi articular pathologies, dziwe limawonetsedwa, ndipo ndi phazi la matenda ashuga, Pilates kapena yoga limagona pakama kapena pakukhala,

• Pasakhale chisokonezo chilichonse. Ngati mukumva kusowa bwino m'mawa, ndibwino kuchedwetsa maphunziro. Ndikofunikira kuyimitsa maphunziro oyambitsidwa ngati zonse zinali zabwinobwino, koma panthawi yophunzirayo panali kusasangalala pachifuwa, chizungulire kapena mutu, kusinthika kwa mawonekedwe kwasintha, nkhawa idawoneka kapena kuyamwa thukuta lozizira,

• Musaiwale za mawonekedwe azakudya. Palibe upangiri kuchokera kwa mphunzitsi yemwe ali kutali ndi endocrinology sayenera kuyikidwa patsogolo. Upangiri wa zakudya umaperekedwa kokha ndi endocrinologist-zakudya. Ndi matenda a shuga omwe amadalira insulin, komanso kuchepa kwa mankhwala a insulin, kuchuluka kwa chakudya kwamankhwala kumayenera kuwonjezeka musanaphunzitsidwe. Itha kukhala kapu yowonjezera yamadzi ndi zamkati, nthochi kapena zipatso zingapo zouma. Tengani nthochi, msuzi wa zipatso kapena yogathi yazipatso zachilengedwe nanu ngati zolimbitsa thupi zanu zimakhala zazitali ndipo zimatenga theka la ola.

Ndipo simuyenera kutaya mtima, makamaka kukhala aulesi. Ndi njira yoyenera, mutha kupeza zotsatira zowoneka bwino, kusintha thupi ndikumva bwino nthawi zambiri, ngakhale khomalo litapezeka ndi matenda a shuga.

Mawonekedwe a shuga

Matenda a shuga angayambitse khungu, impso ndi mtima, sitiroko, matenda am'mimba am'mphepete, omwe angayambitse kudulidwa. Matenda a shuga a Type 1 amapezeka makamaka mwa achinyamata, chifukwa chake amatchedwa matenda a shuga a achinyamata.

Ku United States, mtundu woyamba wa matenda ashuga umakhudza 10% (opitilira mamiliyoni khumi ndi asanu ndi limodzi) a odwala matenda ashuga. 90% yotsala yomwe ili ndi nthenda yachiwiri ya shuga, yomwe imayendera limodzi ndi zinthu zomwe zimakhudza kukula kwa matenda a mtima, omwe ndi: kuthamanga kwa magazi, cholesterol yayikulu, kunenepa kwambiri.

Zowoneka za matenda amtundu wa II zimayenderana kwambiri ndi moyo, makamaka kunenepa. Mtundu wa shugawu umapezeka mwa anthu azaka zopitilira 40. Matenda a shuga a Type II amayamba chifukwa chokhala phee. Izi zikutanthauza kuti matendawa atha kupewedwa.

Matenda a shuga Ichi ndi matenda omwe magazi a shuga amakwezedwa nthawi zonse, mwina chifukwa cha kusowa kwa insulin (mtundu I) kapena chifukwa chosazindikira thupi (mtundu I).

Glucose ndiye mtundu waukulu wamafuta muubongo, choncho shuga wamagazi amayenera kukhala woyenera, makamaka kwa odwala matenda ashuga.

Mlingo wa shuga umayendetsedwa ndi mahomoni omwe amatulutsidwa ndi kapamba.

Mwazi wa magazi ukatsika, kapamba amamasula glucagon, amene amathandiza kubwezeretsa shuga m'magazi.

Mwazi wa magazi ukakhala wambiri, kapamba amadzaza insulini, yemwe amathandiza kuti shuga azitha kudya mwachangu kapena kuikidwa m'thupi kuti azikunkha pambuyo pake.

Kulimbitsa thupi ndi masewera a odwala matenda ashuga

Popeza masewera olimbitsa thupi amalimbikitsidwa pamitundu yonse ya odwala matenda ashuga (mtundu I ndi mtundu II), malingaliro abwino kwambiri amtundu wa odwala matenda ashuga ndi kuchita masewera olimbitsa thupi nthawi zonse - kulimbitsa thupi.

Kuchita masewera olimbitsa thupi a shuga kumathandiza anthu kuthana ndi kunenepa kwambiri.

Amatha kuchepetsa kapena kuchepetsa kufunika kwa insulin kapena mankhwala ena omwe amagwiritsidwa ntchito ndi anthu odwala matenda ashuga kuwonjezera kuchuluka kwa insulin m'magazi.

Musanayambe kukhazikitsa pulogalamu yolimbitsa thupi m'chipinda cholimbitsa odwala omwe ali ndi matenda osokoneza bongo, ndikofunikira kuphunzira malingaliro ena.

Malangizo awiri ofunikira omwe wodwala matenda ashuga aliyense ayenera kutsatira: kuyang'anira shuga yamagazi anu ndikusamalira miyendo yanu.

Chisamaliro cha Mapazi a shuga

Nsapato zolimbitsa odwala omwe ali ndi matenda ashuga ayenera kumasulidwa mokwanira ndikukhala ndi kusiyana pakati pa zala zakumiyendo ndi chala chakumutu kuti musawoneke ngati chimanga komanso kufinya zala. Masokisi amayenera kukhala oyera nthawi zonse, osagwira mwamphamvu mwendo, koma nthawi yomweyo sayenera kukhala opindika.

Chifukwa cha kuchepa kwa chidwi m'mphepete, odwala matenda ashuga ali pachiwopsezo chambiri chovulala mwendo komanso zilonda zam'mimba. Gwiritsani ntchito mafuta apadera, mafuta opaka kumapazi, omwe amachepetsa kukangana chifukwa cha zomwe zilonda zimapanga.

Anthu onenepa kwambiri amakhala pachiwopsezo chovulaza mapazi awo ndi zovuta zina zomwe zimachitika chifukwa chakuchulukitsidwa kwamankhwala pakulimbitsa thupi, kuphatikiza kuwongolera kunenepa. Zikatero, zolimbitsa thupi zina, monga kusambira ndi kukwera njinga, zimalimbikitsidwa.

Kuwongolera shuga

Musanayambe kulimbitsa thupi, muyenera kuwonetsetsa kuti kuchuluka kwa shuga m'magazi, ndiye kuti, kuyang'anirani. "Olamulira" akutanthauza kuti asanayambe kulimbitsa thupi, odwala matendawa amadya chakudya chofunikira ndipo amapaka jakisoni wokwanira insulin kuti magazi a shuga azikhala bwino.

Matenda a shuga ndi Zakudya

Kwa odwala matenda ashuga, chiopsezo cha matenda amtima ndiwokwera, ndipo amalangizidwa kutsatira malangizo otsatirawa okondweretsa. Ngakhale malingaliro awa ali osiyana kwambiri ndi omwe amaperekedwa kwa anthu athanzi, odwala matenda ashuga ayenera kuwamvetsera, chifukwa kukhala kwawo bwino kumatengera zomwe amadya komanso kuchuluka.

1. Mukakonzekera kuchuluka kwa zopatsa mphamvu zomwe muyenera kuyesetsa kuti mukhale ndi kulemera koyenera.
2. Zakudya zopatsa mphamvu ziyenera kukhala pafupifupi 55-60% ya okwanira kalori.
3. Kuchuluka kwa utsi womwe umadyedwa kuyenera kuchulukitsidwa, ndipo zakudya zamafuta ziyenera kuchepetsedwa.
4. Amangodya 0,4 g ya mapuloteni okha 0,5 makilogalamu a thupi.
5. Kudya kwamafuta kuyenera kukhala kwa 30% yokha ya calorie okwanira. Mwa izi, mafuta odzola sayenera kupitirira 10%.
6. Zakudya zamchere ziyenera kukhala ndi 1 g pa calories 1000, osapitirira 3 g patsiku.
7. Mowa umatha kumledzera kwambiri.

Ndi matenda a shuga, simungathe kuchita masewera olimbitsa thupi pamimba yopanda kanthu. Musanaphunzitsidwe, muyenera kudya kwa maola awiri. Mukutumizira, chakudya chofunikira chokhala ngati chakudya chamaguluchi chimayenera kupezeka. Awa ndi masamba ndi zipatso zosapsa.

Ndikofunika kudziwa kuti pakuchita bwino zolimbitsa thupi mu matenda a shuga, munthu ayenera kutsatira mosamalitsa kadyedwe, kuthetseratu shuga, buledi ndi mowa.

Mankhwala musanaphunzire kapena mutatha kuphunzitsa mutha kugwiritsidwa ntchito pokhapokha mukaonana ndi dokotala komanso malinga ndi zomwe akupangirani. Kuphatikiza apo, muyenera kufunsa dokotala wanu za kuthekera kwa kudya zakudya zam'mimba ndi zakumwa.

Kuchita masewera olimbitsa thupi a shuga

Kuchita masewera olimbitsa thupi pafupipafupi ndi shuga sikungosangalatsa chabe, ndi njira yochiritsira thupi lanu. Kulimbitsa matenda a shuga tsopano ndi imodzi mwazithandizo zake.

Maphunziro a Cardio amapulumutsa moyo, ndipo kuphunzira mphamvu kumapangitsa kuti kukhale koyenera.

Kuchepetsa thupi pang'onopang'ono ndi masewera olimbitsa thupi nthawi zonse kumatha kubweretsa kutulutsa kwa zikondamoyo zamafuta ochulukirapo ndikuwapangitsa kuti azigwira ntchito mokwanira. Kachiwiri, kuchita masewera olimbitsa thupi kumathandizira kukula kwa shuga m'magazi mwachilengedwe.

Kuchita masewera olimbitsa thupi kwa odwala omwe ali ndi matenda ashuga kumawagawa mphamvu ndi maphunziro a Cardio. Mphamvu zolimbitsa thupi zimaphatikizapo kukweza miyendo, ndiko kuti, kumanga thupi, komanso kuchita masewera olimbitsa thupi ndi zolemetsa zawo - kukankha ndi ma squats.

Cardio magawo olimbitsa mtima amalimbitsa mtima, amateteza kuthamanga kwa magazi komanso kupewa mtima. Mndandanda wawo umaphatikizapo kulimbitsa thupi, kuthamanga, kusambira, kupalasa njinga, kukwera masanjidwe, ndi zina zotere. Pazosankha zonsezi, zotsika mtengo kwambiri komanso zopangidwa bwino mokwanira ndizochita kuthamanga kwa odwala matenda ashuga.

Sachedwa kwambiri kuyamba kuchita masewera olimbitsa thupi a shuga, chifukwa kulimbitsa thupi kumapangitsa kukhala ndi mawonekedwe komanso thupi labwino!

Kufotokozera kwa Bukhu: Matenda a shuga ndi Kulimbitsa Thupi

Kufotokozera ndi chidule "Matenda a shuga komanso kukhala olimba. Zabwino ndi zoopsa. Zinthu zolimbitsa thupi" werengani pa intaneti.

Natalya Andreevna Danilova

Matenda a shuga ndi kulimbitsa thupi: zabwino ndi zoipa. Masewera olimbitsa thupi omwe amapezeka ndi thanzi labwino

Katswiri wina wotchuka, yemwe adapezeka ndi matenda a shuga kwa zaka zisanu ndi ziwiri, adavomereza: "Dokotala atati shuga ya magazi idaposa eyiti, sindinaseke. Posakhalitsa khumi ndi zisanu ndi ziwiri anatuluka onse. Moona mtima, ndidachita mantha. Ndipo kenako adaganiza mosamala ndikuganiza: mwina ndizabwino koposa kuti zonse zinachitika? Zowonadi, sikadakhala kuti sikudwala matenda ashuga, sindingataye nawo makanema ochulukirapo komanso zisangalalo silingaganizire zomwe ndimadya, kuchuluka kwake komanso momwe ndimakhalira! Kwa zaka zambiri zomwe ndimakhala ndi matendawa, ndidamvetsetsa zambiri komanso ndidaphunzira zambiri. Chifukwa cha matenda a shuga! ”

Monga akunenera, sipakanakhala chisangalalo, koma tsoka linathandiza. Zachidziwikire, moyo wokhala ndi matenda ashuga sichinthu chovuta, pamafunika khama. Ndipo komabe kwa ambiri a ife, amakhala mwayi wosintha moyo wake (ndipo nthawi zambiri - kuti ukhale wabwino!). Timayamba (pomaliza pake!) Kusamalira thupi lathu, lomwe linatigwira mokhulupirika kwa zaka zambiri ndipo sitinalandire chiyamikiro chilichonse.

Lamulo loyamba lomwe mamembala a Full Life ndi Diabetes Club, lomwe linakhazikitsidwa mu 1986 ndi pulofesa waku America a A. Briggs, aphunzira kutsata, ndi: "Kondani matenda anu ndikuthokoza chifukwa cha masinthidwe omwe adachita m'moyo wanu." Komanso, izi ziyenera kuchitidwa modzipereka, mwakufuna.

Zikuwoneka kuti zosatheka ndizofunikira kwa odwala - bwanji kuthokoza matenda opusitsawa? Ndipo mungakonde bwanji matendawa ndi mtima wonse? Woyambitsa kalabuyo akufotokozera kuti: "Simuyenera kukonda vuto lopweteka, koma muyenera kudziyambitsa nokha. Tiyenera kuphunzira kumvera thupi lathu, kumvetsetsa zomwe zimafunikira. Njirayi ndi yosangalatsa kwambiri! Mukayamba kuyenda njira yoyamba, mudzamva momwe moyo umakwanira ndi tanthauzo lapadera lomwe simunasungirepo kale. Thupi lanu lidzakhala buku losangalatsa kwa inu.Ndipo tsiku lina mudzazindikira kuti ndi nthenda yomwe idakutsegulirani maso anu pazinthu zambiri zabwino m'moyo! "

Malingaliro awa amandipangitsa kuganiza: lekani kudandaula za matendawa. Lekani kudzimvera chisoni ife ndikukumbukira nthawi yomwe tidakhala popanda matenda. Matenda a shuga atsegula tsamba latsopano mu mbiri yathu. Ali oyera. Ndipo ifenso tokha tiyenera kulemba nkhani yosangalatsa yokhudza momwe tidapetsera zowopsa za matenda ashuga, tidazilamulira ndipo tidaphunzira kukhala moyo wokondwa. Ndipo momwe m'moyo uno tinapeza nthawi yodzisamalira. Zikomo shuga!

Gawo I. Moyo - Wothandiza!

Mutu 1. Moyo kapena cholowa?

Masiku ano, moyo wa anthu odwala matenda ashuga suwakhumudwitsanso ngati zaka makumi angapo zapitazo. Mankhwala panthawiyi adatha kupita patsogolo. Zaka 30 zokha zapitazo, jekeseni aliyense asanapange jakisoni, syringe imafunikira kuwiritsa, ndipo insuliniyo inali yopanda phindu. Wodwalayo adayenera kusiya misonkhano yokondweretsa komanso yosangalatsa, kukhala pachakudya chokhazikika, ndikuwongolera kuchuluka kwa shuga m'magazi ndikofunikira kupita kukachipatala komwe amakhala.

Masiku ano, odwala matenda ashuga akupezeka masiku ano othandizira a hypoglycemic. Kutuluka kwa m'badwo watsopano wa ma insulin kwapangitsa kukhudzidwa kwakukulu mu zakudya: pambuyo pa jekeseni, mutha kudya pafupifupi chakudya chilichonse (chinthu china ndikuti mubwereke ku makeke ndi maswiti). Palibe chifukwa chofotokozera za njira zosavuta zotayira ndi zotayira zolembera: jakisoni itha kupangidwa kulikonse, ngakhale povala zovala. Kuphatikiza apo, mapampu a insulini adawoneka, omwe amakhala pathupi ndipo, malinga ndi pulogalamu yomwe yapatsidwa, amaphatikiza mahomoni m'thupi. Ndipo kufunikira kwa glucometer ndikosasinthika - apa ndiye, mphamvu pa matendawa! Tsopano aliyense angathe kuyendetsa payokha payokha shuga palokha.

Mwachidule, mankhwalawa, achita chilichonse kuti moyo ukhale wosavuta kwa odwala matenda ashuga. Tsopano zili ndi ife. Titha kukhala ndi moyo wabwino posankha moyo wabwino.

Kodi mukuganiza kuti nchifukwa chiyani anthu akumveka kuti shuga ndi njira ya moyo? Choyamba, chifukwa kafukufuku waposachedwa watsimikizira kuti mbali ya cholowa chathu pakukula kwa matendawa siyabwino kwambiri monga momwe amaganizira kale. Ayi, sichoncho, kuti cholowa sichingakanidwe. Ndipo komabe, asayansi afika pakuganiza kuti: moyo womwe munthu amatsogolera umatenga gawo lalikulu pakukula kwa matenda oopsa amenewa. Inde, kupezeka kwa makolo m'modzi (kapena onse) makolo kumawonjezera kwambiri vuto. Koma - chidwi! Ngakhale amayi ndi abambo onse akadakhala ndi matenda ashuga, matendawa amakula kokha chifukwa cha zinthu zina!

Chofunikira kwambiri chomwe chingapangitse kukula kwa matenda osokoneza bongo omwe ali ndi cholowa chamagulu amawonedwa kuti ndi onenepa kwambiri. Matendawa ali ndi mwayi waukulu wakukula ngati munthu ali ndi mafupa akhungu lamafuta, ndipo mayeso amawonetsa kuchuluka kwa cholesterol, triglycerides yayikulu, ndi shuga wamagazi ambiri. Chizindikiro choopsa chingakhale kukula kwa tsitsi pankhope ndi thupi mwa akazi.

Ndiye muyenera kuchita chiyani ngati muli ndi zonsezi (kapena gawo lawo)? Ndipo ngati, kuwonjezera apo, m'modzi wa makolo anu anali wodwala matenda ashuga? Thawirani kwa dotolo? Inde, inde. Koma choyambirira, muyenera kusintha moyo wanu. Ndipo nthawi yomweyo, mopitilira muyeso!

Ndipo choyambirira, muyenera kusintha zomwe mumadya komanso kusamalira thupi lanu. Mutha kuthana ndi matenda omwe akubwera pokhapokha ngati muli ndi thupi labwino!

Koma kodi izi sizingachitike? Mutha, inde (ndife olamulira a miyoyo yathu!). Pakadali pano zotsatira zake zimakhala zoipa. Monga momwe ziliri, ngati matendawa adakulabe ndipo mudadzinenera kuti madotolo akupezekapo. Dokotala, inde, adzagwira ntchito yake - pokhapokha mutakhala nawo pachiwopsezo simungathe kukwanitsa.

Madokotala ati: chiyembekezo cha anthu odwala matenda ashuga, omwe sanasinthe kwambiri moyo wawo, ndiwofupikitsa kwa zaka khumi kuposa zomwe anzawo athanzi labwino. Koma odwala omwe adadzilimbitsa okha amakhala ndi moyo nthawi yayitali ngati anthu osazindikira matenda ashuga. Amangokhala mumachitidwe apadera, kutsatira zofunika zapadera.

Chifukwa chake, titha kunena kuti: Kukhala moyo wamtunduwu kumakhala gawo lofunikira pakukula kwa matenda, ngakhale utakhala wopanda cholowa, ndipo ungakupulumutseni pamavuto. Ndipo anthu omwe akukumana kale ndi matenda ashuga, kudya mokwanira komanso kuchita masewera olimbitsa thupi atha kupatsa zaka khumi ndi ziwiri zogwira ntchito. Mphatso zabwino, si choncho?

Ngati mukukayikira ngati muyenera kudziwa ngati muli ndi matenda ashuga (kapena chibadwa) kusintha moyo wanu, mverani nkhani yophunzitsa. Anazungulira manyuzipepala ambiri, ndipo omwe amadziwika nawo adakhala zitsanzo kwa odwala matenda ashuga.

Amayi a katswiri wazolimbitsa thupi masewera a Boris Zhelrygin amadwala a 2 matenda a shuga. Panthawi imeneyi, mayiyu anali ndi zaka zopitilira 70 ndipo anali wonenepa kwambiri. Boris, yemwe anali asanakumanepo ndi matenda ashuga, adamva kuti kupatsa thanzi komanso kuchita masewera olimbitsa thupi ndi gawo lofunikira mu matendawa. Adaganiza zomvetsetsa nkhaniyi, asankhe zakudya zoyenera kwa mayi ake ndikumupatsa mayendedwe ofunikira.

Poyamba, mayi wachikulire anavomera kudya ndi kuchita zinthu zina zapadera. Iye analibe zizolowezi zoyenera - matenda ashuga asanagogode pakhomo, sanaganize za momwe moyo ulili wofunikira. Ndipo komabe Boris adalimbikira. Maphunziro adayamba - ndendende, nthawi yoyamba inali masewera olimbitsa thupi osakhalitsa mphindi zochepa.

Ndipo posakhalitsa zabwino zoyambirira zinapezeka, mkhalidwe wa wodwalayo unayamba kuyenda bwino. Izi zidamulimbikitsa kuchita zatsopano, ndipo adapitilizabe kuphunzitsa molamulidwa ndi mwana wake.

Popita nthawi, mkaziyo anasinthidwa. Madokotala adadabwa: adatha bwanji kuchita mazana asanu (inde, mazana asanu!) Squats patsiku, kuthamanga? Kupatula apo, posachedwapa anali mayi wonenepa, kutali ndi maphunziro akuthupi. Ndipo unyamata, si aliyense amene angakwanitse kunyamula katundu wotereyu!

Ndipo wothamanga wachikulirepo adapitilizabe kuphunzitsa komanso kutenga nawo mbali m'mipikisano, kuthamanga mtunda wa kilomita (panthawi imeneyo anali ndi zaka 86). Atayandikira tsiku lobadwa ake la makumi asanu ndi anayi, mayiyo adawona kuti masomphenya ake adayamba kuyenda bwino, amatha kuwerenga nyuzipepala popanda magalasi. Matenda a shuga pafupifupi anasiya kumuvutitsa - moyo wakhama unagwira ntchito yake. Mwazi wa m'magazi unabwezeretseka.

Njira yokomera Zherygin imachitiridwa mosiyanasiyana. Otsutsa amakhulupirira kuti iye ali ndi mantha kwambiri osolola lupanga lake mothandizidwa ndi masewera olimbitsa thupi a chirombo chotere, chomwe chikuwoneka kuti ambiri ndi matenda ashuga. Ndipo mu nkhaniyi yonseyi pali mfundo yofunika kwambiri: masewera olimbitsa thupi adapereka chiyembekezo komanso mphepo yachiwiri kwa anthu osimidwa. Ndipo ngakhale palibe chifukwa chofotokozera za machiritso athunthu mothandizidwa ndi njira yodabwitsa (mankhwalawa amakhala oopsa ngati amanunkhira ngati "chozizwitsa"), komabe, zopindulitsa thupi zolimbitsa thupi moyang'aniridwa ndi wophunzitsa ndizodziwikiratu. Miyezi ya shuga imakhazikika (bwanji - tidzakambirana pang'ono), kusinthasintha kwa thanzi, kusasinthika ndi kukana kuchulukana kwamatenda. Kodi sizodabwitsa?

Masewera Osiyana ndi Matenda a shuga ndi Kuwopsa Kwa Mtima

Kulimbitsa thupi kwa makampani apadera kapena nzeru njira yamasewera. Zigawo zamagetsi olimbitsa thupi kuchita nawo masewera olimbitsa thupi anthu omwe ali ndi matendazogwirizana ndi kagayidwemonga matenda a shuga a 2, kuthamanga kwa magazi, cholesterol yayikulu komanso kunenepa kwambiri.

Chifukwa chake, kulimbitsa thupi kumapangitsanso magawo atsopano pamasewera: masewera olimbitsa thupi pafupipafupi zokhazikika komanso zoyerekezera malinga ndi zosowa ndi kuthekera kwa phunziroli.

Imayang'anira magwiridwe olimbitsa thupi onse (mwachitsanzo, kuyeza kugunda kwa mtima kugwiritsira ntchito kuwunika kwa mtima) ndi magwiridwe (kuchepetsa kulikonse ndi kuwonda kwam'mimba, koma chofunikira koposa ndicho kuchuluka kwa cholesterol, triglycerides, glucose m'magazi).

Sizikunena kuti gawo lofunikira la mapulogalamu olimbitsa thupi ndi chakudya chamagulu.

Zolinga zolimbitsa thupi

Kutsamira sikutanthauza thanzi labwino: anthu ambiri opanda mafuta ochulukirapo amakhalanso ndi mavuto a metabolic, osadziwa ngakhale pang'ono za iwo. Kulimbitsa thupi kwa cholinga chofuna kusintha mkhalidwe wa anthu otere.

Chifukwa chake cholinga chake sichambiri kuchepetsa thupi, kuchepetsa m'mimba, kuwaza minofu, kukulitsa kupirira mtima, ndi zina zambiri, koma:

• Kukondoweza kwa kagayidwe ka lipid: zimadziwika kuti masewera olimbitsa thupi amawotcha mafuta makamaka. Kulimbikitsidwa kwa malo osungirako mafuta kumabweretsa kutsika kwakukulu kwa triglycerides, kuonjezera cholesterol yabwino chifukwa choyipa. Inde, kuthandizira chakudya chopatsa thanzi ndikofunikira pankhaniyi.
• Kugwiritsa ntchito mphamvu zolimbitsa thupi: - Ntchito zolimbitsa thupi zimawotcha mphamvu zambiri ndikuwonjezera minofu, zomwe zimayenderana ndi kukondoweza kwa kagayidwe kake ka metabolism.
• Matenda a kuthamanga kwa magazi: mtima, monga mtima wonse, ugwira ntchito bwino, chifukwa cha kuwonda.
• Kuwonjezeka kwa chidwi cha insulini (kuchepa kwa chidwi, ndiye kuti, insulin kukana, kumatanthauza kukula kwa matenda osokoneza bongo), komwe ndikofunikira kwambiri kuti munthu azikhala moyo komanso azikhala ndi shuga komanso mafuta ambiri.

Zochita komanso zolimbitsa thupi

Ndondomeko yoyenera yolimbitsa thupi ziyenera kukonzedwa ndi wophunzitsa waluso, zofunikiranso mgwirizano ndi dokotala ndi wazakudya. Chifukwa chake, aliyense wogwira nawo ntchito amalandira pulogalamu yamasewera yomwe imakonzedwa molingana ndi momwe alili, momwe amadyera, komanso mavuto omwe amakhalapo pangozi.

Komabe, mutha kufotokoza malamulo aponseyomwe iyenera kutsatidwa kuti ikwaniritse mapulogalamu a metabolic masewera:

• Gawo lalikulu ndi aerobics mwamphamvu kwambiri (nthawi zambiri 50-60% ya okwera mtima). Kungakhale kuyenda mwachangu kapena kuthamanga, tsiku lililonse kwa mphindi 30 mpaka 40, kuwongolera zimachitika ndi wowunika pamtima.
• Chinthu chabwino cha anaerobic, zomwe zimaphatikizapo kugwira ntchito ndi kulemera komanso kukana kosakokomeza, kuwonjezera minofu. Ntchitoyi imawonjezera kuyankha kwa maselo ku insulin, kuchepa kwa insulin chifukwa chake chiwopsezo chokhala ndi matenda ashuga. Zochita za anaerobic ziyenera kuchitidwa kawiri pa sabata.
• Zochita zambiri monga yoga kapena PilatesAmakonda kuthana ndi nkhawa komanso kusamvana. Kuwongolera kupuma komanso kuthana ndi nkhawa kumapangitsa kuti ulesi ukhale wabwino, ndikuthandizira kusintha kwa kagayidwe kazinthu.

Kulimbitsa thupi kwamatenda - ziwopsezo ndi zotsutsana

Mwachiwonekere, chikhalidwe chofunikira komanso chokwanira kuchita masewera olimbitsa thupi ndi kuzindikira kuti mitundu yonse zomwe zanenedwaziyenera kuchitidwa pang'onopang'ono komanso mopitirira kuchuluka.

Kuchita masewera olimbitsa thupi kwambiri kungakhale chinthu chowonjezera chopsinjika: sikovomerezeka kwa munthu amene ali ndi vuto la mtima kapena matenda ashuga kusewera masewera ngati wathanzi. Chifukwa chake khalani osamala osathamanga!

Kusalamulirika kumatha kuvulaza koposa zabwino:

• Zochita zolimbitsa thupi zosaopsa, mwachitsanzo, popanda kuwongolera kugunda kwa mtima kapena kutalika kwambiri, zimatha kutsitsa kuchepa kwa minofu kapena kuchepa kwa maphunziro.
• Kulimba Kwambiri kumatha kubweretsa kuchulukitsa ndi kuchuluka kwa magazi, kuchulukitsa kuthamanga kwa magazi ndikupangitsa kuchuluka kwa mavuto a mtima.
• Kwezani zolakwika ikhoza kuvulaza dongosolo la musculoskeletal system.

Chifukwa chake muyenera kudalira malingaliro a akatswiri omwe angakonzekere, kuwunika momwe angakwaniritsire ndikusintha pulogalamuyi!