Momwe mungapangire masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi a shuga

Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yoyendetsera glucose wamagazi anu. Kuchita masewera olimbitsa thupi tsiku ndi tsiku kumawonjezera chidwi cha thupi ku insulin, kuthandizira kuchepetsa thupi ndikutsogolera kusintha kwina kwabwino. Koma, monga zigawo zina za moyo wa anthu odwala matenda ashuga, masewera olimbitsa thupi ndi masewera olimbitsa thupi (zolimbitsa thupi) ziyenera kuyesedwa. Ndipo musanagwiritse ntchito izi kapena zina, muyenera kufunsa dokotala.

Zochita zolimbitsa thupi

Kuchita masewera olimbitsa thupi a matenda amtundu wa 1 ndi mtundu wa 2 ndikofunikira kwambiri. Tithokoze, pali kuwonjezeka kowoneka bwino kwa moyo wa wodwala:

chidwi chamthupi cha insulin chimakulirakulira
glucose amachepetsa, kapangidwe ka magazi kamakhala bwino,
kukula kwa minofu
kulemera kwamtundu woyenera
mavuto amanjenje ndi nkhawa zimachepa,
mtima umalimbikitsidwa.

Kuchita masewera olimbitsa thupi kumatha kuchepetsa kuchuluka kwa shuga m'magulu abwinobwino komanso kuchepetsa kuchuluka kwa insulin yofunikira. Zotsatira zazikulu zolimbitsa thupi zimalimbitsa chitetezo cha mthupi, zimachotsa mawonetsedwe ndi zotsatira za adynamia.

Matenda ofatsa

Ndi mawonekedwe ochepera a shuga, mutha kuchita masewera olimbitsa thupi a magulu onse a minofu. Muyenera kugwira ntchito ndi matalikidwe apamwamba kwambiri komanso mwachangu. Choyamba, minyewa yaying'ono imapangidwa, kenako olimbitsa thupi imayambitsidwa yomwe imafuna kulumikizana kowonjezereka. Pakadali pano matenda, ndizovomerezeka kugwiritsa ntchito zolemera, zipolopolo zapadera. Kuphunzitsa, monga lamulo, kumatenga mphindi 30 mpaka 40 ndi katundu wolemera kwambiri.

Ndi matenda othandizira odwala matenda ashuga, kuchita masewera olimbitsa thupi kungaphatikizepo kuyenda mwachangu (kuchokera pa 5 mpaka 12 km), kuyenda, kusambira mu dziwe, kusenda kwambiri ayezi, kuthamanga, kupalasa, masewera ndi masewera ena olimbitsa thupi. Makalasi onse ayenera kuchitika moyang'aniridwa ndi adotolo, ndipo wophunzitsayo ayenera kuchenjezedwa za momwe muli.

Mtundu wapakati wa matenda ashuga

Pakati matenda a shuga, cholinga chokhala ndi masewera olimbitsa thupi ndikukhazikika panjira kuti muchepetse kuchuluka kwa mankhwalawa omwe amagwiritsidwa ntchito. Zolimbitsa thupi pankhaniyi ziyenera kukhala zolimbitsa thupi kapena zochepa. Muyenera kusankha maofesi, momwe magwiridwe amisempha onse amakhudzidwa. Kutalika kwa phunziroli ndi mphindi 30.

Pakadali pano, mutha kuyenda nawo mtunda wosaposa 7 km kapena kuyika katundu wina wooneka. Kulimba - masitepe 110-120 pamphindi. Kuchulukana kwa makalasi kuyenera kukhala 30-40%.

Matenda akulu a shuga

Monga lamulo, mtundu wovuta wa shuga umayendera limodzi ndi matenda a mtima. Izi zikuyenera kuganiziridwa posankha katundu pa thupi: kulimba kumayenera kukhala kotsika kapena koyenera.

Kuchita masewera olimbitsa thupi kumapangidwira kukulitsa minofu yaying'ono komanso yapakati. Mukamasintha, minofu yayikulu ikhoza kutenga nawo mbali.

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pang'onopang'ono, koma nthawi yayitali. Ndi njira iyi, osati glycogen yokhayo yomwe imasungidwa mu minofu imatha, komanso shuga.

Makalasi ayenera kuphatikizidwa pakapita nthawi ndi jakisoni wa insulin ndi zakudya. Kupanda kutero, kuphunzitsidwa kumatha kubweretsa hypoglycemia, ndikutsatira chikomokere.

Ndikupuma pabedi, mutha kuchitanso masewera olimbitsa thupi. Iyenera kuphatikizira zinthu zolimbitsa thupi pakupuma. Lamulo lalikulu ndikuletsa kugwira ntchito mopitirira muyeso.

Zolimbitsa thupi

Masewera olimbitsa thupi a physiotherapy amapereka katundu m'magulu osiyanasiyana a minofu ndikuthandizira kukulitsa kamvekedwe ka thupi mu shuga. Zimaphatikizapo izi.

Amphaka Ikani msana wanu mowongoka ndi mapazi mapewa. Mukamadumphadumpha, miyendo imagwada pamaondo, thupi limayenda cham'mbuyo, kumbuyo nkolunjika. Kusuntha kuyenera kukhala kosalala, pang'onopang'ono.
Kukankha. Khalani kumbuyo kwanu molunjika, pelvis ndi m'munsi kumbuyo ziyenera kukhala pamlingo wakumbuyo, miyendo - pamodzi, mikono - m'lifupi mapewa. Minofu yokha ya manja imagwira ntchito, simungathe kuwerama m'munsi kumbuyo kapena kukweza pelvis. Kukula kwa katundu ndi kuchuluka kwa kukakamira kwanu kuyenera kuvomerezana ndi dokotala.
Mahi. Athandizeni ndi manja ndi miyendo patsogolo, kumbuyo ndi mbali. Kusuntha kulikonse kumachitika payekhapayekha ndi kutalika kokwanira.
Kuyenda pamalopo. Kwezani miyendo yanu mosinthana, mutha kuphatikiza izi ndi kusintha kwa dzanja ndi nyambo pambali.
Amatembenuka ndikutembenuka. Ikani phazi lanu m'lifupi padera, manja mchiuno. Kokani dzanja lanu lamanja mbali yakumanzere ndi mosemphanitsa mpaka mutamva kuvuta kumbali yanu.

Zolimbitsa miyendo

Kapangidwe kameneka kamapangitsa magazi kutuluka m'munsi. Kuchita masewera olimbitsa thupi kumachitika mobwerezabwereza ma 10-15 nthawi masana. Maphunzirowa akuphatikizapo njira zotsatirazi:

zala zazing'onoting'ono: zikwezani ndikuzigwetsa pansi,
kusintha kwina ndi zala ndi zidendene,
khazikitsani miyendo patsogolo panu: choyamba, iwongola, kenako pindani pamaondo, kuwongoka ndi kutsika kachiwiri,
kusanja kosanja ndi nthawi imodzi kwamiyendo yamiyendo,
kusanja kwa masokosi phazi mu malo 90 ° pamwamba pa pansi.

Kuchita masewera olimbitsa thupi

Njira yachilengedwe kwambiri yopumira thupi ndikuyenda mumlengalenga. Mpweya uyenera kukhala wozama. Mu matenda a shuga, ndikofunikira kuchita njira yotchedwa yopumira yopumira, momwe kupumira kolimba kwamphamvu kumalumikizidwa ndi kupumira kwakutali kosalala. Kuchita masewera olimbitsa thupi kumatha kuchitidwa kunyumba m'malo opumira.

Aerobics ndi ma dumbbells

Kuchita zolimbitsa thupi zolimbitsa thupi kumathandizanso mtima kugwiranso ntchito, kumathandizira kuchepetsa thupi, komanso kuchepetsa mashopu am'magazi. Katunduyu azikhala wotsika kwambiri, ndipo kulemera kwa ma dumbbells sikuyenera kupitirira 2 kg. Kuchita masewera olimbitsa thupi omwe ali ndi dumbbells kuyenera kukhala kocheperako mphindi 15 15 pakanthawi 1 patsiku. Mutha kukweza ma dumbbell pamaso panu ndi manja otambasuka, kumbali yanu, squat ndi nyali pamiyendo imodzi. Kukula kwa masewera olimbitsa thupi ndi kuchuluka kwawo kuyenera kuunikiridwa ndi dokotala. Mkhalidwe waukulu ndi thanzi labwino musanaphunzitsidwe komanso mukamaliza maphunziro.

Hypoglycemia

Kuchita masewera olimbitsa thupi kumachepetsa shuga m'magazi, omwe ndi abwino kwa odwala matenda ashuga, koma njira zopewera chitetezo ziyenera kumwedwa. Pimani kuchuluka kwa shuga musanayambe kuchita masewera olimbitsa thupi komanso mukatha kuchita masewera olimbitsa thupi, ngati akutsikira pansi pa 10 mmol / l, muyenera kumwa 1 XE theka lililonse la ola. Zakudya zomanga thupi ziyenera kukonzekereratu pasadakhale kuti zithandizire kutulutsa shuga. Muyenera kuyeza zizindikiro patatha mphindi 30 zilizonse m'makalasi. Onetsetsani kuti mumamwa madzi mukamachita masewera olimbitsa thupi.

Contraindication

Mukamasankha masewera olimbitsa thupi, munthu sanganyalanyaze zoletsa zomwe dokotala amapereka. Onetsetsani kuti mukumane ndi katswiri, yang'anirani thanzi lanu kuti muchepetse kusintha kwakukulu mu shuga. Kuvomerezeka kwa madokotala ndikofunikira ngati muli ndi matenda amtima wamagazi, kukhala wonenepa kwambiri, wambiri glucose, wolimba thupi komanso ngati muli ndi zaka zopitilira 45.

Mu shuga mellitus, ndizoletsedwa kupitirira muyeso womwe amatchulidwa ndi adokotala. Ndi nthenda yachiwiri, kuchulukana kungayambitse matenda amtima. Ngati ochita zolimbitsa thupi afunikira kuchita khama mopitilira muyeso, zimapangitsa kutopa ndi kudzutsidwa, maphunzirowa ayenera kuyimitsidwa.

Zochita zolimbitsa thupi zothandizira odwala matenda ashuga zimasiyana kutengera mtundu wamatenda. Pa mtundu 1 wa shuga, ndikofunikira kuchita masewera olimbitsa thupi tsiku lililonse mutatha kudya, kuyang'ana kwambiri za thanzi. Mtundu wachiwiri wa matenda ashuga, ndikofunikira kuti muthe kuchiritsa mosamala, osapumira. Pakupuma muyenera kutulutsa, kupuma, kupumula. Payenera kukhala gawo loyenera pakati pa masewera olimbitsa thupi kuti kupuma kubwezeretsedwe kwathunthu. Ndikofunikira kupatula masewera olimbitsa thupi omwe amaphatikizidwa ndi kupsinjika (squats, deadlift) kuchokera ku maphunziro. Chifukwa chake, musanayambe maphunziro, funsani dokotala. Maphunziro pawokha amatha bwino kuyang'aniridwa ndi wophunzitsa yemwe amadziwa zaumoyo wanu.

Kodi kugwiritsa ntchito mankhwala olimbitsa thupi kwa odwala matenda ashuga ndi ati?

Kuchita masewera olimbitsa thupi aliwonse kumawonjezera chidwi cha thupi ku insulini, kukonza magazi komanso kusintha shuga m'magazi.

Komabe, kufunikira kochita masewera olimbitsa thupi a matenda a shuga 2 kapena 1 sikusangalatsidwa ndi ambiri.

Koma chithandizo chotere sichimafunikira ndalama zambiri ndipo chimakupatsani mwayi wopulumutsa, chifukwa chimachepetsa kufunika kotenga mankhwala osiyanasiyana.

Zochita zolimbitsa thupi za matenda a shuga ndizothandiza chifukwa pakukonzekera kwake:

minofu imakula
mafuta ochulukirapo asweka
insulin chiwopsezo chikuwonjezeka.

Zonsezi zimakhala ndi phindu pama metabolic metabolites, pamene ntchito ya shuga imachulukana panthawi ya ntchito ndipo makutidwe ndi okosijeni ake amapezeka. Nthawi yomweyo, malo ogulitsa mafuta amawonongeka msanga ndipo metabolism ya protein imayamba.

Kuphatikiza apo, maphunziro akuthupi amakula mkhalidwe wamaganizo ndi malingaliro. Chofunika kwa odwala matenda ashuga, chifukwa nthawi zambiri mseru umatuluka chifukwa cha nkhawa. Komanso, kuchita masewera olimbitsa thupi kumathandizira kupewa kapena kuchepetsa kubweza kwa matenda a shuga a mtundu wachiwiri.

Ndi matenda omwe amadalira insulini, makamaka chifukwa cha nthawi yayitali, odwala nthawi zambiri amasintha kwambiri shuga. Izi zimapangitsa odwala kukhala okhumudwa komanso zimayambitsa kutopa kosatha.

Komabe, ndikusintha mwadzidzidzi m'magulu a shuga, kusewera masewera ndizovuta kwambiri. Chifukwa chake, anthu ambiri omwe ali ndi matenda amtundu woyamba amakhala ndi moyo wopanda ntchito, womwe umangokulitsa vuto lawo. Kuphatikiza apo, kusakhazikika kwa kuchuluka kwa shuga kumabweretsa kukula kwa matenda a shuga komanso ketoacidosis, omwe nthawi zina amatha kufa.

Chifukwa chake, madokotala amalangiza wodwala wodalira insulini kuti azichita masewera olimbitsa thupi mwapadera. Kupatula apo, izi sizingowongolera moyo wa wodwalayo, komanso thupi lake. Komabe, ngakhale mutapeza phindu lochita masewera olimbitsa thupi, muyenera kufunsa dokotala musanachite masewera olimbitsa thupi.

Chifukwa chake, kuchita masewera olimbitsa thupi pafupipafupi mu mtundu woyamba wa shuga kumabweretsa zotsatirazi:

chiopsezo chokhala ndi matenda ashuga amachepetsa kwambiri.
Kuchepa kwamatenda okhudzana ndi zaka
zochita zolimbitsa thupi zimalepheretsa kuchepa kwa magazi muukalamba.

Zovuta za masewera olimbitsa thupi a shuga ziyenera kukhala zofatsa. Kuphatikiza apo, ndikofunikira kuti odwala omwe amadalira insulini azikwera njinga, akusambira padziwe ndikuyenda mtunda wautali mumlengalenga.

Mtundu wachiwiri wa matenda ashuga, masewera olimbitsa thupi amathanso kukhala opindulitsa kwambiri. Kupatula apo, kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa kuti maselo azikhala ndi insulin.

Madokotala akukhulupirira kuti kuphunzitsa mphamvu ndikofunikira kwa odwala matenda ashuga. Cardio katundu wambiri komanso kuthamangira sikugwira ntchito bwino, zomwe zimakupatsani mwayi wowonjezera kulemera, komwe kumachitika pafupipafupi ndi hyperglycemia. Komanso, mafuta ochulukirapo omwe wodwala amakhala nawo pamimba, minofu yochepa yomwe amakhala nayo, yomwe imawonjezera kukana insulini.

Komanso, kuchita masewera olimbitsa thupi kumawonjezera mphamvu ya mankhwala omwe amalimbikitsa mphamvu ya insulin. Mankhwala othandizira odwala matenda a shuga ndi Siofor ndi Lucophage.

Chifukwa chake, kuchita masewera olimbitsa thupi pafupipafupi kwa matenda amtundu wa 2 kumakhala ndi zotsatirapo zingapo zabwino:

Kuchepetsa thupi, ndiko kuti, kuyang'ana m'chiuno,
matenda a shuga shuga ndende,
kusintha kwa mtima
kutsitsa cholesterol, yomwe imakhala ndi phindu pamitsempha yamagazi.

Mitundu yochita zolimbitsa thupi kutengera ndi kuopsa kwa matendawa

Pali mitundu itatu ya matenda ashuga - ofatsa, odziletsa, okhwima. Ngati wodwalayo ali mokhazikika, ndiye kuti kuchita masewera olimbitsa thupi kudzachitika molingana ndi zomwe zimachitika kale ndikuwonjezera katundu pang'onopang'ono.

Ndi mtundu wofatsa wamatendawa, minofu yonse yokhala ndi matalikidwe ambiri imaphunzitsidwa. Kuthamanga kumafunikira kusinthidwa kuchokera pang'onopang'ono kupita pakati. Komanso, zolimbitsa thupi zolimbitsa thupi ziyenera kupita ku maphunziro a minofu yaying'ono.

Gawo lachiwiri limaphatikizapo kukhazikitsa kulumikizana. Potere, makoma kapena mabenchi olimbitsa thupi angagwiritsidwe ntchito.

Komanso, ndi matenda abwinobwino a shuga, kuyimitsidwa pamtunda wothamanga ndi kuwonjezereka kwapang'onopang'ono ndikofunika. Ntchito yolimbitsa thupi yolimbitsa thupi, yokhala ndi katundu wosiyanasiyana, ilinso yothandiza.

Kutalika kwa katundu kumatengera kuopsa kwa matendawa:

kuwala - mpaka mphindi 40,
pafupifupi - pafupifupi mphindi 30,
cholemera - chokwanira mphindi 15.

Pakatikati mwa matenda ashuga, ntchito yayikulu yophunzitsa thupi ndi kusintha mtundu wa mankhwala. Kuphatikizika konse kwa masewera olimbitsa thupi kumaphatikizapo kuphunzira kwa minofu yonse yolimba.

Kuphatikiza pa masewera olimbitsa thupi apadera, kuyenda mokhazikika kumalimbikitsidwa. Koma mtunda wokwanira suyenera kupitirira makilomita asanu ndi awiri. Komanso, kuchulukana kwa anthu ndi 30-40%.

Maphunziro akuthupi a matenda oopsa a shuga amachitika polingalira kuchuluka kochepa pamtima wamtima. Poyamba, zolimbitsa thupi zimapangidwa kuti azigwira minofu yaying'ono komanso yaying'ono yolimba kwambiri. Pambuyo pake, ndikofunikira kuti pang'onopang'ono muzichita magulu akuluakulu a minofu.

Kuchepetsa shuga m'magazi, olimbitsa thupi ayenera kuchitidwa kwa nthawi yayitali komanso momasuka. Chifukwa chake, osati glycogen yekha, komanso shuga

Ndizofunikira kudziwa kuti ndi mtundu wowopsa wa matendawa, masewera olimbitsa thupi amasonyezedwanso. Zosagwiranso ntchito kwenikweni ndizowumitsa thupi ndi kutikita minofu.

Zochita za shuga

Kwa odwala matenda ashuga, mosasamala mtundu wake, mtundu wapadera wa LF wapangidwa, womwe umaphatikizapo masewera olimbitsa thupi angapo.

Kuyenda ndi mwendo wamasamba otumphukira kuchokera ntchafu ndi kumbuyo kwake. Mukamachita izi, kupuma kuyenera kudzera pamphuno ndikuyimba. Kutalika kwa katundu ndi mphindi 5-7.

Njira ina yoyenda ndi zidendene komanso zala ndi kusanjana manja. Kuwongolera kuwongolera ndi kusankha. Kutalika kwa phunziroli mpaka mphindi 7.

Kubadwa kwa miyendo yakumtunda kupita m'mphepete ndikuthamangitsa kosunthira kosunthika kuchokera kwa inu nokha ndikuyamba nokha. Sikoyenera kuyang'anira momwe amapumira, koma sangachedwe.

Kupuma kwambiri, muyenera kuwerama ndikukumbatira mawondo anu, kenako kutulutsa. Komanso pamenepa, mawondo ozungulira amawagwirira mbali zosiyanasiyana.

Kubala mikono yopsinjika kwambiri kumbali poyimilira. Mtundu wa mayendedwe uyenera kukulitsidwa pang'onopang'ono. Ponena za kupumira, choyamba mpweya umatengedwa, ndipo pakupumira, minyewa yozungulira yolumikizana imachitidwa.

Kubereka miyendo kumbali ndi kusokonezeka kwakukulu mu malo okhala. Mukupuma, muyenera kuyang'ana kutsogolo ndikukhudza chala chakumanzere ndi manja onse awiri. Pakupuma, muyenera kuwongola, ndipo pakudzoza, mpweya wozama umatengedwanso, kenako ndi miyendo yam'manja muyenera kukhudza chala chakumanja.

Kuimirira molunjika, muyenera kutambasulira ndodo yolimbitsa thupi patsogolo panu, ndikuyiyika. Kugwira m'mbali mwa batiri lakumaso, mutenge dzanja lanu kuseri kwa msana wanu ndikudziwonera kumanzere. Kenako muyenera kusunthira ndodo kumanzere, kupumira, kubwerera ku IP ndikubwereza zomwezo mbali inayo.

IP ndiyofanana, koma ndodo yolimbitsa thupi imayambiranso ndipo imagwiridwa ndi zingwe zakutsogolo. Pankhaniyi, ndikofunikira kutulutsa mpweya ndi kuwerama, ndipo panjira yotuluka imapangidwa.

Kugwira kumapeto kwa chithokomiro, kusunthasuntha kuchokera kumapewa mpaka khosi kenako kuchokera kumbuyo mpaka kumapeto kumayenera kuchitidwa. Komabe, ndikofunikira kupaka padera matako ndi m'mimba, ndikuyenda mosadukiza. Kupuma kumatha kukhala kwaulere, koma osachedwa.

Kukhala pampando, muyenera kupaka malekezero ake kuchokera kumiyendo yotsika kupita kutsikimo ndikukutikirani matumbo, kenako kuchokera kumapazi kupita kumunsi. Komabe, izi sizikulimbikitsidwa pakuwonongeka kwa minofu ya trophic ndi mitsempha ya varicose.

Atakhala pampando, ndodo yolimbitsa thupi iyenera kuyikidwa pansi ndikukulungika ndi mapazi ake. Mutha kukhalanso pamipando ndikumakola makutu anu ndikusuntha kwa mphindi.

Kugona pansi pa wodzigudubuza ndi miyendo yotsekedwa, muyenera kukweza miyendo yowongoka. Ngakhale m'malo ano, "njinga" yolimbitsa thupi imachitika ndi kuchuluka kobwereza kosachepera 15.

Kugona pamimba panu, muyenera kupumula pansi ndi manja anu ndikupuma. Mukamaliza kugwada, gwada pansi ndikukhala ndikuchotsa.

Kuyenda m'malo maminiti asanu. Kupuma kuyenera kukhala kwapang'onopang'ono komanso kuya.

Zochita zilizonse zimachitika kangapo ka 5 pakapita nthawi, ndikuchulukitsa njira. Uku si kovuta konse kochita masewera olimbitsa thupi, njira zina zophunzitsira zitha kuwonedwa ndikuphatikizapo kanema pansipa.

Ndi phazi la matenda ashuga, omwe amaphatikizika pafupipafupi a hyperglycemia, masewera olimbitsa thupi azitha kuchitika. Izi zimachotsera kuchepa, kusintha magazi, kuyambiranso mphamvu komanso kulimbitsa minofu yolumikizana komanso minofu yam'munsi.

Chifukwa chake, pansi pa mapazi opanda kanthu muyenera kuyika kapeti wofewa. Zochita zisanu ndi chimodzi zoyambirira zimachitika atakhala pampando, koma osakhudza kumbuyo kwake. Mtundu woyamba wa 2 komanso wa matenda a shuga a 2, limodzi ndi kusintha kwa ma pathological mu phazi, njira yotsatirayi yolimbitsa thupi ikuwonetsedwa:

Mapazi amayimilira chidendene. Kenako muyenera kukweza masokosi anu, kuwerama ndikumasulira zala zanu masekondi 15.
Mapazi ali pa zidendene. Kenako masokosi ozungulira amawzungulira mbali zosiyanasiyana.
Kuyimilira zala, zidendene zimakwezedwa ndikusunthira kwotsatira kukafika mbali.
Kwezani mwendo, muyenera kuligwirizanitsa, ndikukoka sock kwa inu. Manambala alembedwa ndi zala m'mwamba. Kuchita masewera olimbitsa thupi kumachitika ndi phazi lamanzere ndi lamanzere.
Miyendo yonse iwiri imadzuka ndikugwada pamaondo, pomwe miyendo imatembenukira mkati. Kenako, mapazi ayenera kuwomba m'manja kuti zingwe zolumikizana molimba zikhale.
Miyendo pansi ikukulungani ndodo kapena botolo lagalasi kwa mphindi ziwiri.
Malo apamwamba, miyendo yowongoka. Kenako muyenera kukokera masokosiwo kwa inu, kuwongola mikono yanu ndikulumikiza pamaso panu. Kenako, gwiranani miyendo kwa mphindi zosachepera ziwiri.

Kodi odwala matenda ashuga sayenera kuchita chiyani polimbitsa thupi?

Pali zotsutsana zina zolimbitsa thupi. Chifukwa chake, ndikofunikira kudikira pang'ono ndi zochitika zolimbitsa thupi ngati kuwerenga kwa glucose kumaposa 13-16 mM / L kapena kuchepera kwa 4.5 mM / L. Komanso masewera amathanso kukulitsa mavuto amawonedwe, chifukwa chake ndi retinopathy ndikofunika kusiya.

Pazifukwa zachitetezo, simuyenera kuthamanga mtunda wautali ndikuchita masewera ovutitsa (mwachitsanzo, pamtunda, masewera andewu, mpira wachikondwerero). Komanso, masewera olimbitsa thupi ayenera kuchitidwa mosamala ndi kupweteka kosalekeza kwa ana a ng'ombe ndipo ngati chiwopsezo chochuluka cha apetone chikuwonekera mkodzo.

Kuphatikiza apo, zomwe zimachitika ndi shuga ndizoti wodwalayo amadzuka komanso kufooka kwambiri. Chifukwa chake, munthawi imeneyi, sikofunikira kuti mutopetse thupi kwambiri ndi masewera olimbitsa thupi ndipo muyenera kudziwa momwe kupsinjika kwa thupi kumakhudzira shuga.

Katundu aliyense amatsutsana ndi shuga wambiri wosakhwima. Choletsa china m'makalasi ndi matenda oopsa, matenda a mtima ndi kuchepa kwa magazi.

Kanemayo m'nkhaniyi akukamba za zabwino zochitira masewera olimbitsa thupi.

Kodi ntchito yochita masewera olimbitsa thupi odwala matenda ashuga ndi iti?

Vuto lalikulu la matenda a shuga mellitus (DM) ndi kuphwanya mayamwidwe a shuga ndi minyewa yake komanso kuchuluka kwake pakama. Shuga owonjezera amakhala ndi vuto pa khoma lamitsempha ndi mitsempha ya mitsempha, zomwe zimayambitsa machitidwe osiyanasiyana oopsa. Masewera olimbitsa thupi omwe ali ndi matenda a shuga a 2 amafunika kuthana ndi mavuto awa:

Kuchulukitsa kwa shuga mwa minofu yogwira,
Kukhazikika kwa shuga mu magazi seramu,
Kukopa kwa chitetezo chokwanira,
Kuchulukana kwamphamvu kwa thupi,
Kuperekeka kwa kamvekedwe ka mtima komanso kusintha kwa magazi kumisempha,
Zolimbikitsa mu zotumphukira zamitsempha,
Kuchepetsa thupi.

Insulin ndi maphunziro akuthupi

Ndi mtundu wodwala wa shuga womwe amadalira insulin, mwayi wokhala ndi hypoglycemia umakulanso, popeza minofu yogwira ntchito imatha kuchepetsa kuchuluka kwa shuga m'magazi a magazi. Chifukwa chake, maphunziro sayenera kuyamba kale kuposa mphindi 50-60 mutatha kudya ndi kubaya insulin. Sitikulimbikitsanso kuyika insulin m'magulu amtundu wam'mimba omwe gawo lalikulu limakonzedwa.

Ngati pa phunziroli muwona zigawo za kutsika kwa shuga, mungadye kaye sangweji kapena chakudya china chomanga thupi. Ngati shuga akuwonetsedwabe momveka bwino, ndiye muyenera kufunsa dokotala: zitha kukhala zofunikira kuti muchepetse mlingo umodzi wa insulin musanaphunzitsidwe.

Ngati mukuchita masewera olimbitsa thupi munayamba kumva kufooka, chizungulire, kunjenjemera miyendo, kapena panali vuto lakumaso, muyenera kusiya kuphunzira ndikutafuna kena kake kake monga maswiti, chidutswa cha shuga, piritsi la shuga.

Zizindikiro ndi contraindication

Kuchita masewera olimbitsa thupi kumasonyezedwa chifukwa cha kufatsa kwa shuga. M'mavuto akulu, funso lodziwika bwino la ntchito zochizira limasankhidwa ndi dokotala payekhapayekha, izi ndizofunikira kupewa zovuta za shuga kuzungulira pamiyeso ya minofu.

Pali zinthu zingapo zomwe zimapangitsa kuti odwala matenda ashuga apatsidwe mankhwala:

Kuchulukitsa kwa matendawa, shuga wamagazi ambiri (zopitilira 13-16 mmol / l),
Kukula kwa hypoglycemia pa maphunziro (shuga pansi pa 4.5 mmol / l),
Mitsempha ikuluikulu yamitsempha yama mtima ndi mtima (kusokonezeka kwa miyendo, kulephera kwa mtima, mitsempha yamatumbo akulu),
Zowopsa zam'mbuyomu,
Acetone wapamwamba mumkodzo
Kupweteka kwambiri m'matumbo a ng'ombe,
Matenda opatsirana a matenda ashuga.

Kuuma kwofatsa

Kuchita masewera olimbitsa thupi kumatenga pafupifupi mphindi 35 ndipo kumaphatikizanso zinthu zolimbitsa thupi zomwe zimakhudza magulu osiyanasiyana a minofu. Kubwezera kumachitika pa liwiro lalikulu kwa magulu akulu a minofu kapena kuthamanga kwambiri kwa ang'ono. Masewera olimbitsa thupi okwera kwambiri, zolemera, kugwiritsa ntchito zida zapadera amaloledwa: ma dumbbells, timitengo tolimbitsa thupi, makoma a Sweden, mabenchi.

Kuphatikiza pa maphunziro, muyenera kupatula nthawi yoyenda. Muyenera kuyenda mwachangu, pang'onopang'ono kuwonjezera mtunda. Ngati m'masiku oyambira mtunda ndi 5 km, ndiye kuti pang'onopang'ono adzafunika awonjezere mpaka 15 km.

Zochita zina zolimbitsa thupi zodwala matenda a shuga zimaphatikizapo:

Kusambira
Madzi am'madzi,
Kuyenda ndi kuthamanga
Kuyenda pansi (kuyenda kwa Nordic) ndi madzi oundana,
Kukwera
Masewera ena amphamvu (tennis, badminton).

Kuopsa kwambiri

Kuphatikizika kwa masewera olimbitsa thupi a shuga mellitus kumakhalanso ndi kuphunzitsa magulu onse a minofu ndipo cholinga chake ndikukhazikitsa boma ndikusankha mitundu yokwanira ya mankhwalawa.

Nthawi yolipiritsa wamba ndi mphindi 25. Kuyenda kumaloledwa pamtunda wa 7 km ndi kukula kwa masitepe 115 pamphindi.

Mwinanso kuphatikiza kwa masewera olimbitsa thupi ndi kutikita minofu ndi njira zolimbitsa thupi.

Zambiri za matenda

Ndi zovuta zazikuluzikulu za matenda ashuga, kusayenda ndimphamvu kwambiri komanso katundu wolemera sikuletsedwa. Kutalika kwa maphunzirowa sikuyenera kupitirira kotala la ola limodzi. Ntchito zonse zimachitika pang'onopang'ono pang'onopang'ono, koma kwa nthawi yayitali, kotero kuti glycogen kuchokera ku minofu minofu ndi glucose imasweka ndikuyamwa.

Ndikofunikira kuyang'ana momwe wodwalayo alili. Ngati pali kumverera kwa kusowa kwa mpweya, kugunda kwa mtima kapena kufooka, ndiye kuti maphunzirowo ayenera kuyimitsidwa.

Pang'onopang'ono kugona mokwanira, kuchita masewera olimbitsa thupi kotheka ndikotheka kugona pansi komanso kuchita masewera olimbitsa thupi.

Chitani masewera olimbitsa thupi phazi la matenda ashuga

Kuperewera kwa madera akum'munsi ndizovuta kwambiri zamatenda. Izi zimachitika chifukwa cha polyneuropathy ndi angiopathy (kusokonekera kwa mitsempha yamagazi ndi mitsempha), zomwe zimapangitsa kupweteka m'miyendo ndikusintha pakhungu, mpaka mapangidwe a zilonda zam'mimba. Ichi ndichifukwa chake njira yapadera yolimbitsa mphindi 10 ya miyendo ya matenda a shuga idapangidwa:

Nditakhala, timapinda ndikuwongola zala zawo.
M'mbuyomu tikuyika mapazi athu zidendene, chovala chamaso chimadzuka. Timabweretsa ndikugawa masokosi kumbali.
Timatambasula miyendo yathu patsogolo pathu ndipo, ndikuyigwira kulemera, jambulani zozungulira ndi manambala ndi zala zathu.
Tidayika nyuzipepala pansi. Timakutulutsirani mpira ndi miyendo, kenako kuwusambitsa popanda kuthandizidwa ndi manja athu ndikung'amba pakati, kumugwirizira pakati pa zala zakumiyendo.
Tikuyimirira ndi mapazi athu. Timakwera nsonga, kufalitsa zidendene m'mbali, kenako ndikudzigwetsa pansi ndi phazi lokwanira.
Timatengera kuyenda pamalo, ndikungokung'amba nsapato kuchokera ku chithandizo.
Timakhala pansi, ndikuwongola miyendo. Magazi anu mapewa nokha, kutali ndi inu.
Kokani masokosi. Nthawi zina, timadzikokera kumanja, ndiye mwendo wakumanzere.
Kwezani mwendo wanu pang'ono pansi, ndikukoka phazi lanu nokha, ndiye kuti muchepetse ndikuwukoka. Bwerezani ndi mwendo wina, kenako ndi miyendo iwiri palimodzi.

Zinthu zonse ziyenera kuchitika nthawi 10.

Zolimbitsa thupi za maso ndi matenda ashuga

Zida za m'maso am'maso ndizochepa kwambiri komanso zazifupi kwambiri, chifukwa chake, ndi kuchuluka kwa glucose m'magazi, kuthamanga kwa magazi mkati mwake kumasokonezeka koyamba. Ngati masitepe sanatenge nthawi, ndiye kuti masomphenyawa amatha kutayika mpaka kalekale. Ichi ndichifukwa chake kuyitanitsa kwa maso ndikofunikira kwambiri kwa odwala matenda ashuga. Zimathandizira kuchepetsa njira za pathological mu mitsempha ya retina. Mukatha kuchita chilichonse, muyenera kuphimba maso anu kwa masekondi 30 kuti mupeze nthawi yosinthira.

Choyamba muyenera kutseka maso anu ndikupanga mawonekedwe amfupi a 6 pazithunzi zamaso, ndiye kuti mutsegule kwa masekondi 6. Bwerezani zolimbitsa thupi katatu.
Tsekani maso anu mwamphamvu, kenako tsegulani kwa masekondi 6. Bwerezani kasanu ndi kamodzi.
Patatsala mphindi ziwiri kuti mulimbe popanda kukangana.
Sinthani zala zakumaso pamaso pa maso mtunda wa masentimita 40. Patulani iwo kumbali, ngakhale kuthekera, muziwoneka.
Konzani zala pazala, kenako pazinthu zomwe zili kumbuyo kwawo.
Kuyang'ana pansi, muzungulire zotchingira m'maso. Kenako yang'anani kumbali ndikupitilira kuzungulira kumbali inayo.
Nthawi 9 mokoka pang'onopang'ono matope am'mwamba kuchokera pakona yakunja ya diso mpaka mkati, eyelids - motsatana.
Phimbani maso anu kwa mphindi zochepa.

Matenda a shuga

Kusisita mothandizidwa ndi masewera olimbitsa thupi kumathandizira pamavuto amtundu wa 2 matenda a shuga: kuwonongeka kwa mitsempha ndi mitsempha ya mitsempha, kulemera kwa thupi, kuphatikiza kwa mafupa ndi msana. Kutengera ndi zomwe zilipo, iwo amapaka msana, kumtunda kapena m'munsi. Ndondomeko amalola kusintha magazi kuti minofu, imathandizira kagayidwe kachakudya kagayidwe kachakudya, imalimbikitsa ntchito ya zotumphukira mitsempha, ndikuwonjezera kamvekedwe ka thupi.

Kutikita minofu yambiri, yophimba dipatimenti imodzi kapena zingapo, imachitidwa kawiri pa sabata kwa theka la ola. Magawo, magawo am'deralo a odwala matenda ashuga amaloledwa kuchita tsiku ndi tsiku, koma osapitilira mphindi 10.

Gwiritsani ntchito maluso osiyanasiyana: kugwadira, kugwedeza, kusoka, kusisita.

Ngati matenda ashuga apanga motsutsana ndi maziko a pancreatic pathology, ndiye kuti amatha kukhudzidwa ndi acupressure ya thoracic spine ndi suprascapular dera.

Ndondomeko ndi contraindicated pamaso pa trophic zilonda, ndi kuchulukana kwa arthropathy, kuwonongeka kwa shuga kapena hypoglycemia.