Athletism komanso matenda ashuga

Ubwino wakuchita masewera olimbitsa thupi kwa anthu matenda ashuga. Tsopano asayansi akukhulupirira kuti mapulani olimbitsa mtundu 2 shuga iyeneranso kuphatikiza dongosolo lokhazikika la maphunziro. (Akatswiri amalimbikitsa kuti anthu onse omwe alibe ngakhale ndi matenda osachiritsika azichita masewera olimbitsa thupi kawiri pa sabata.) Kuphunzitsidwa kwamphamvu kwawonetsedwa kuti zikuwonetsa bwino. mtundu 2 shuga ndipo imatha kuyika munthu wodwala matenda a shuga panjira yopita ku thanzi lalitali.

Kupindulitsa Kwa Mphamvu

Kafukufuku awonetsa kuti kulimbitsa mphamvu kumatha kuthandiza anthu omwe ali ndi matenda ashuga mwakuwongolera momwe thupi limagwirira ntchito insulin ndi shuga. Izi ndichifukwa:

Mukukumana ndi kuwonjezeka kwa minofu, yomwe imakweza kagayidwe kanu koyamba ndikuwotcha ma calories mwachangu kwambiri. Kuwotcha calorie Kumathandizira Kuti Musakhale Wambiri shuga wamagazi pansi pa ulamuliro.

Mphamvu ya minofu yanu yosungira shuga imachuluka ndi mphamvu zanu, zomwe zimapangitsa kuti thupi lanu lizitsogolera bwino shuga m'magazi.

Kuwerengera kwamafuta minofu yambiri kumachepetsedwa, kuchepetsa kuchuluka kwa insulini yomwe thupi lanu limafunikira kuti lithandizire kusunga mphamvu m'maselo amafuta.

Zotsatira zabwino kwambiri zimawonedwa pamene anthu odwala matenda ashuga a 2 aphatikiza kulimbitsa thupi ndi masewera olimbitsa thupi nthawi zonse. Njira zonse ziwiri zolimbitsa thupi zimagwirira ntchito limodzi kuti pakhale zabwino.

Kuteteza Kumavuto

Kuchita masewera olimbitsa thupi amathanso kuletsa zovuta zina za matenda ashuga:

Kuchepetsa chiopsezo cha matenda a mtima

Kuthandizira Kuthana ndi Magazi

Kuchulukitsa cholesterol yanu yabwino, kutsitsa cholesterol yanu yoyipa

Kuchulukitsa kwa mafupa

Kupewera kwa atrophy ndi kuchepa kwa minofu chifukwa cha ukalamba

Kuyamba kwa pulogalamu yophunzitsira mphamvu

Pulogalamu yophunzitsira mphamvu imaphatikizapo kuphedwa kwa kayendedwe, makamaka pa simulimi la TRX CLUB Pack, lomwe limagwira ntchito pamagulu ena a minofu. Mphamvu zolimbitsa thupi zimagawidwa muzolimbitsa thupi, zingapo zobwereza komanso njira:

Kuchita masewera olimbitsa thupi ndi gulu linalake lomwe limagwira gulu la minofu, mwachitsanzo, kukweza ma dumbbells a biceps kapena chosindikizira benchi kuchokera pachifuwa.

Kubwereza - kutsirizitsa kwa kayendedwe kamodzi, mwachitsanzo, kukweza dumbbell kupita ku biceps, kenako ndikutsitsa pamalo ake oyambira.

Njira - kuchuluka kobwerezabwereza kochita masewera amodzi kuchitidwa limodzi, njira zimagawidwira kwakanthawi kochepa.

Malangizo a Russian Diabetes Association amafuna:

Chitani masewera olimbitsa thupi masiku awiri kapena atatu pa sabata osachepera tsiku limodzi pakati pamakalasi (kulola kuti minofu ipumule ndikuchira)

Kuchokera pa 8 mpaka 10 mphamvu zolimbitsa thupi mu gawo limodzi, kotero kuti magulu onse akuluakulu am'mimbamu am'munsi komanso otsika amagwira ntchito

Zochita zolimbitsa thupi pang'ono kapena zolimbitsa kwambiri. Kukula kotsika kumaphatikizapo magawo awiri kapena atatu a ma reps 15 okhala ndi kulemera pang'ono. Kuchulukitsa kwakukulu kumaphatikiza ma seti awiri kapena atatu a ma replication 8 mpaka 12 ndi kulemera kwakukulu. Payenera kukhala mphindi 2 mpaka 3 zopuma pakati pa ma seti.

Nthawi yophunzitsira kuyambira mphindi 20 mpaka 60

Pemphani chilolezo kwa dokotala. Monga pulogalamu yantchito iliyonse yochitira masewera olimbitsa thupi, muyenera kufunsa dokotala musanayambe maphunziro olimbitsa mphamvu.

Yambirani mawonekedwe anu. Nthawi zonse khazikikani moyenera. Onetsetsani kuti mukuchita zolimbitsa thupi monga momwe mukufunikira, ngakhale zitanthauza kuti muyenera kugwiritsa ntchito mafuta ochepa.

Pumirani bwino. Tulutsani pamene tikukweza zolemera ndi kutulutsa pamene tikutsitsa.

Lolani zosiyanasiyana. Nthawi ndi nthawi, sinthani zolimbitsa thupi lanu kapena musinthe kuchuluka kwa ma seti kapena ma reps.

Funafunani thandizo. Ngati mukufuna chitsogozo, lingaliranani ndi wophunzitsa kapena gwiritsani ntchito gulu lanu

Nthawi zonse dzipatseni nthawi kuti muchepe. Musachite masewera olimbitsa thupi ndi minyewa kapena mafinya omwe akumva kuwawa. Mwanjira ina, musapirire.

Kulimbitsa thupi (kuphunzitsa zolimbitsa thupi) zamtundu 1 komanso matenda ashuga 2

Kwa zaka zambiri osalimbana ndi ma DIABETES?

Mutu wa Bungwe: “Mudzadabwitsidwa kuti kumakhala kovuta motani kuchiritsa matenda a shuga tsiku lililonse.

Ngati muli ndi matenda ashuga a 2, werengani pulogalamu yathu yamankhwala. Kuchokera pamenepo ndikofunikira kudziwa kuti chomwe chimayambitsa matenda a shuga 2 ndicho insulin - kusamva bwino kwa maselo pakuchitika kwa insulin. Kukana kwa insulin kumakhudzana ndi kuchuluka kwa kuchuluka kwa minofu yanu kulemera kwamafuta m'mimba mwanu ndi m'chiuno mwanu. Mafuta ochulukirapo komanso mafuta ochepa m'thupi, insulin yabwino imagwira ntchito pamaselo ndipo zimakhala zosavuta kuthana ndi matenda a shuga.

Chifukwa chake, muyenera kuchita masewera olimbitsa thupi kuti mupange minofu. Kuchita masewera olimbitsa thupi kumathandizanso kwa odwala omwe ali ndi matenda amtundu wa 1, chifukwa amawapatsa mwayi kuti azikhala athanzi, amawoneka bwino, kuwonjezera mphamvu komanso kudzidalira. Kodi zolimbitsa thupi ndi ziti? Uku ndikunyamula zolemetsa (ma dumbbells ndi mafoni), maphunziro opanga ma simulators, kukoka ndi kukankha.

Ubwino wophunzitsidwa mphamvu za matenda ashuga ndi chiyani

Kulimbitsa mphamvu mu masewera olimbitsa thupi kumabweretsa mawonekedwe abwino a mpumulo komanso kuwonjezera mphamvu zolimba. Koma munthu aliyense ali ndi izi mwanjira zawo. Mutha kuwona anthu angapo omwe akuchita nawo pulogalamu yolimbitsa thupi yomweyo. M'miyezi ingapo, ena mwa iwo amakhala olimba kwambiri ndipo ena amakhala osasintha, pomwe ena sangasinthe konse. Zimatengera mtundu wa munthu womwe tinatengera kwa makolo athu.

Ambiri a ife tiri kwinakwake pakati pamagawo awiriwa. Wina chifukwa chomanga thupi amakhala wamphamvu, koma kunja sizawonekera. Wina, m'malo mwake, amapeza minofu yotsitsimutsa, koma samamupatsa mphamvu zenizeni. Wachitatu alandila onse. Mphamvu zakuwaphunzitsa amayi nthawi zambiri zimakhala zamphamvu kwambiri, koma zikuwonekeratu kuti sizowonekera kwambiri kwa iwo.

• Maphunziro akuthupi a matenda ashuga. Masewera olimbitsa thupi mosangalatsa
• Kuthamanga bwino, kusambira ndi zina zina zolimbitsa thupi
• Momwe mungaphatikizire masewera olimbitsa thupi aerobic ndi anaerobic
• Kwa odwala matenda a shuga omwe ali ndi zovuta - zolimbitsa thupi ndi ma dumbbells opepuka

Mulimonsemo, mudzapeza zabwino kuchokera ku ankachita masewera olimbitsa thupi. Adzakuthandizani kuti muzitha kuyendetsa bwino matenda anu a shuga, komanso kubweretsanso zabwino zina - mwakuthupi, m'malingaliro komanso zamagulu. Kumbukirani: ma Cardio ogwiritsa ntchito amapulumutsa miyoyo yathu, ndipo kulimbitsa thupi kumapangitsa kukhala koyenera. Maphunziro a Cardio ndi kuthamanga, kusambira, kuyendetsa njinga, kupalasa njinga, ndi zina zotere. Amalimbitsa mtima, kusintha magazi, kupewa kugunda kwa mtima, ndikupulumutsa miyoyo. Mphamvu zolimbitsa thupi zimachiritsa pamavuto okhudzana ndi msinkhu wolumikizana, komanso zimapangitsa kuyenda molunjika, osagwedezeka kapena kugwa. Chifukwa chake, chifukwa chamakalasi a masewera olimbitsa thupi, moyo wanu umakhala woyenera.

Kuphatikiza apo, zochitika zamtundu uliwonse zimawonjezera chidwi cha maselo ku insulin ndikuwongolera kuwongolera kwa matenda amtundu wa 1 ndi matenda a shuga a 2.

Momwe zochita zolimbitsa thupi zimakhudzira cholesterol

Kuchita masewera olimbitsa thupi molimbika kumawonjezera cholesterol yabwino “m'magazi ndipo kumatsitsa triglycerides. Kafukufuku waposachedwa akuwonetseranso kuti kuphunzitsa mphamvu (anaerobic m'malo mwa aerobic) kumathandizanso kuyambitsa cholesterol yoyipa m'madzi a seramu. Choyenera ndi choyipa cholesterol, mutha kuphunzira mwatsatanetsatane m'nkhani "Kuyesa kwa Matenda a shuga".

Dr. Bernstein ali ndi zaka pafupifupi 80, pomwe akhala ndi matenda amtundu 1 wazaka 65. Amakonda kuchita masewera olimbitsa thupi ndipo amadya mazira tsiku lililonse chakudya cham'mawa. M'bukuli, amadzinenera kuti ali ndi cholesterol yamagazi, ngati othamanga wa Olimpiki. Udindo waukulu, mwachidziwikire, umasewera ndi chakudya chamafuta ochepa. Koma maphunziro olimbitsa thupi amathandizanso kwambiri pa izi. Maphunziro olimbitsa thupi okhazikika nthawi zonse amachepetsa chiopsezo cha kugunda kwamtima, kugwidwa, ndi kuwundana magazi ndi kuwundana kwa magazi. Izi ndichifukwa kuthamanga kwa magazi kumakhazikika, kupuma kwamphamvu ndi kuchuluka kwa fibrinogen m'mwazi kumachepa.

Kupanga thupi ndikofunikira osati kokha chifukwa cha minofu yathu, komanso mafupa. Kafukufuku wambiri watsimikizira kuti kulimbitsa thupi kumathandizira kukulitsa kachulukidwe ka mafupa, kuchepetsa chiopsezo cha mafupa. Monga minofu, thupi limasunga mafupa ake athanzi monga momwe amagwiritsidwira ntchito. Ngati mukukhalanso ndi moyo wosagwiritsa ntchito mafupa anu, ndiye kuti pang'onopang'ono mudzataye. Kuchita masewera olimbitsa thupi ndi kuphunzitsa mphamvu, mumalimbikitsanso mafupa. Mapeto ake, minofu yonse imalumikizidwa ndi mafupa. Mitundu ya minofu ikagwirika, mafupa ndi mafupa amayenda, amatenga katundu omwe amafunikira, ndipo potero amatetezedwa ku kuwonongeka kwa zaka.

• Momwe mungalandiridwire matenda a shuga a mtundu wachiwiri: njira imodzi ndi imodzi
• Mankhwala 2 a shuga: nkhani yatsatanetsatane
• Mapiritsi a Siofor ndi Glucofage
• Momwe mungaphunzirire kusangalala ndi maphunziro akuthupi

• Mtundu woyamba wa chithandizo cha matenda a shuga kwa akulu ndi ana
• Nthawi ya tchuthi ndi momwe mungakulitsire
• Njira ya jakisoni wopweteka wa insulin
• Matenda a shuga 1 amtundu wa mwana amathandizidwa popanda insulin pogwiritsa ntchito zakudya zoyenera. Mafunso ndi banja.

Momwe mungapangire maphunziro a mphamvu

Chonde werengani zomwe ziletso zamaphunziro azolimbitsa thupi zimayambitsa matenda ashuga. Zoletsa zambiri zimakhudzana makamaka ndi kulimbitsa mphamvu. Nthawi yomweyo, masewera olimbitsa thupi omwe ali ndi ma dumbbells opepuka kwa odwala matenda ashuga ofooka ndi oyenera pafupifupi aliyense. Zitha kukhala zothandiza ngakhale matenda anu ashuga atayambitsa zovuta m'maso ndi / kapena impso. Zochita zomwe zaperekedwa mmenemo ndizopepuka kwambiri kotero kuti chiwopsezo cha zovuta zilizonse zili pafupi ndi zero.

Ngakhale mutakhala ndi malo komanso ndalama kuti mudzikonzekeretse nokha ndi chipinda chayekha chokhala ndi makina olimbitsa thupi, ndikwabwino kuti musachite izi, koma ndikupita ku masewera olimbitsa thupi. Chifukwa pali wina woti akuphunzitseni kuphunzitsa, ndipo onetsetsani kuti simukuchita mopitirira muyeso. Masewera olimbitsa thupi amakhala ndi malo omwe amakulimbikitsani kuti muphunzitse, m'malo mopusitsana pozungulira. Ndipo zochulukirapo zamakina olimbitsa thupi kunyumba sizigwiritsidwa ntchito ndipo zimakutidwa ndi fumbi.

Kuchita masewera olimbitsa thupi ndi owopsa kwambiri pankhani zovulala komanso katundu wambiri. Pitilizani kwa iwo komaliza, mukayamba kale "kukankha". Mukakweza bala, ndiye kuti nthawi zonse wina ayenera kukhala pafupi ndi inshuwaransi. Mutha kuchita popanda bala. Gwiritsani ntchito dumbbells ndikuchita masewera olimbitsa thupi pamakina osiyanasiyana olimbitsa thupi. Ndikofunika kugwiritsa ntchito ma dumbbells olimba, osati omwe amakhala ndi ma packake olemera (zikondamoyo). Ma dumbbells ndi otetezeka chifukwa zikondamoyo nthawi zambiri zimatsika, zimagwa, ndipo zimatha kuvulaza zala zanu.

Ndikofunikira kudziwa masewera olimbitsa thupi momwe mungathere kuti muphunzitse magulu osiyanasiyana a minofu. Yang'anirani manja anu, mapewa, mapewa, chifuwa, m'mimba, kumbuyo, ndi khosi. Komanso khalani ndi zida zofanizira zamagulu osiyanasiyana am'miyendo mwendo omwe azikhala mukuchita masewera olimbitsa thupi. Mu theka lotsika la thupi la munthu limakhala ndimagulu ochepera minofu kuposa kumtunda, chifukwa chake, samachita masewera olimbitsa thupi kwa iwo. Ngati mumayendera masewera olimbitsa thupi tsiku lililonse, ndiye kuti tsiku lina mutha kuchita masewera olimbitsa thupi kwa theka la thupi, ndipo tsiku lotsatira - kwa theka lotsika la thupi. Chifukwa pambuyo pochita masewera olimbitsa thupi a anaerobic, minofu imafunikiradi maola opitilira 24 kuti muchiritse bwino.

Push-ups - mphamvu zotsika mtengo kwambiri zolimbitsa thupi

Pomaliza nkhaniyi, ndikufuna ndikhale ndi chidwi chanu kukankhira mmwamba chidwi chanu. Ili ndiye mtundu wophunzitsidwa bwino kwambiri wamphamvu, chifukwa sizifunikira kugula ma dumbbells, zojambula, ndi zida zolimbitsa thupi. Simuyenera kuchita kupita kukachita masewera olimbitsa thupi. Push-ups zitha kuchitidwa bwino kunyumba. Ndikupangira kuti ndiphunzire buku la "anthu 100 mmasabata 7", lolemba Steve Spiers.

Ngati muli ndi vuto lanyama, yambani kukankha kuchokera pagome, kuchokera pagome kapena m'mawondo. Pakupita milungu ingapo, minofu imalimba, ndipo imatha kukankha kuchokera pansi. Phunzirani zokhazikika pamaphunziro azolimbitsa thupi a matenda ashuga. Ngati opsinjika sakugwirizana ndi thanzi lanu, ndiye kuti gwiritsani ntchito masewera olimbitsa thupi opepuka kwa odwala matenda ashuga ofooka. Push-ups ndi njira yotsika mtengo kwambiri yolimbitsa thupi, ndipo nthawi yomweyo imakhala yothandiza kwambiri pakukonzanso thanzi. Zimayenda bwino ndikamaphunzira dongosolo lamtima.

Kuchita masewera olimbitsa thupi a shuga

Mankhwala ovuta a 2 a shuga, pali mfundo yachiwiri yofunikira pambuyo podya zakudya zamafuta ochepa - iyi ndi masewera olimbitsa thupi.

Maphunziro akuthupi, masewera, ndikofunikira, komanso zakudya zama carb ochepa, ngati wodwalayo akufuna kuwonjezera kukhudzika kwa maselo kuti apatse insulin kapena kuchepa thupi.

Matenda a shuga amtundu wa 1 amafunikira kusamalidwa, chifukwa mwa odwala chifukwa chochita masewera olimbitsa thupi, kuthana ndi shuga m'magazi kumatha kukhala kovuta. Koma ngakhale pankhaniyi, maubwino omwe masewera amabweretsa ndi akulu kwambiri kuposa zovuta.

Musanayambe kuchita masewera olimbitsa thupi, muyenera kukambirana izi ndi dokotala. Ndikofunikira kuzindikira kuti ndi mtundu woyamba komanso mtundu wachiwiri wa matenda ashuga pali mndandanda wosangalatsa wa zolimbana zolimbitsa thupi zolimbitsa thupi, ndipo masewera sakhala okwanira nthawi zonse.

Komabe, kukambirana ndi dokotala za masewera olimbitsa thupi akadali osowa kwenikweni.

Zolimbitsa thupi zolinga za matenda ashuga

Musanapereke upangiri pakuchita masewera olimbitsa thupi a mtundu woyamba kapena wa 2, muyenera kumvetsetsa chifukwa chake ndikofunikira kudziwa.

Ngati mumvetsetsa zomwe phindu lophunzitsidwa ndi thupi lophunzitsidwa, ndiye kuti pali zambiri zokuthandizani kubweretsa masewera m'moyo wanu.

Pali zowona kuti anthu omwe amakhazikika zolimbitsa thupi amakhala achichepere pakapita nthawi, ndipo masewera amathandiza kwambiri pantchitoyi.

Zachidziwikire, osati zenizeni, ndikungoti khungu lawo limakalamba pang'onopang'ono kuposa anzawo. M'miyezi yochepa chabe yophunzira mwatsatanetsatane, munthu wodwala matenda a shuga amawoneka bwino.

Ubwino womwe wodwala amapeza pochita masewera olimbitsa thupi nthawi zonse umakhala wovuta kwambiri. Posachedwa, munthu amadzimva yekha, zomwe zimamupangitsa kupitiliza kuyang'anira thanzi lake ndikuchita masewera olimbitsa thupi.

Nthawi zina anthu amayamba kuyesera kukhala moyo wokangalika, chifukwa "chofunikira." Monga lamulo, palibe chomwe chimatuluka pamayesedwe oterowo, ndipo makalasi amalephera.

Nthawi zambiri chilakolako chimabwera ndi kudya, ndiye kuti, munthu amayamba kuchita zinthu zina zolimbitsa thupi komanso masewera ena onse. Kuti mukhale chomwecho, muyenera kusankha:

1. zochita zamtundu wanji, zomwe zimadzetsa chisangalalo
2. momwe mungalowe nawo makalasi a maphunziro azolimbitsa thupi mwadongosolo lanu la tsiku ndi tsiku

Anthu omwe amachita nawo zamasewera osati mwaukadaulo, koma "kwa iwo eni" - ali ndi mapindu osaneneka kuchokera ku izi. Kuchita masewera olimbitsa thupi pafupipafupi kumakupangitsani kukhala watcheru, wathanzi, komanso wocheperako.

Anthu olimbitsa thupi samakumana ndi mavuto azaumoyo "monga okalamba"

• matenda oopsa
• kugunda kwa mtima
• matenda a mafupa.

Anthu olimbitsa thupi, ngakhale kukalamba, samakhala ndi mavuto a kukumbukira komanso mphamvu zambiri. Ngakhale pakadali pano, ali ndi mphamvu zothana ndi maudindo awo pagulu.

Kuchita masewera olimbitsa thupi kuli chimodzimodzi ndikusungitsa ndalama kubanki. Hafu iliyonse ya ola yomwe imagwiritsidwa ntchito lero kuti mukhale ndi thanzi ndi mawonekedwe anu imulipira kangapo pakapita nthawi.

Dzulo, bambo anali akuyenda, akukwera masitepe ochepa, ndipo lero ayenda mtunda womwewo popanda kupumira komanso kupweteka.

Mukamasewera masewera, munthu amawoneka komanso kumva kuti ndiocheperako. Kuphatikiza apo, zolimbitsa thupi zimapatsa malingaliro abwino komanso zimathandizira kutulutsa kwamanjenje.

Kuchita masewera olimbitsa thupi a matenda amtundu 1

Anthu omwe ali ndi matenda ashuga a mtundu woyamba 1 ndi mbiri yayitali yodwala asanayambe pulogalamuyi yodwala amadwala matenda a shuga kwa zaka zambiri. Kusiyanako kumaphatikizapo kukhumudwa ndi kutopa kwakanthawi. Panthawi imeneyi, nthawi zambiri osati kusewera masewera, ndipo moyo wongokhala umangowonjezera zomwe zachitika.

Mtundu woyamba wa matenda ashuga, zolimbitsa thupi zimakhudza shuga. Pazifukwa zina, masewera olimbitsa thupi amatha kukulitsa kuchuluka kwa shuga. Kuti mupewe izi, ndikofunikira kuwongolera shuga moyenera, molingana ndi malamulo.

Koma mopanda kukayika, mbali zabwino zamaphunziro akuthupi ndizochulukirapo kuposa zovuta zake. Kuti mukhale ndi thanzi lonse, lembani 1 matenda ashuga ayenera kuchita masewera olimbitsa thupi.

Mwa kuchita masewera olimbitsa thupi mwamphamvu komanso nthawi zonse, thanzi la munthu wodwala matenda ashuga limatha kukhala labwinopo kuposa la anthu wamba. Kuchita masewera olimbitsa thupi kumapangitsa munthu kukhala wamphamvu kwambiri, adzakhala ndi mphamvu zogwira ntchito ndikukwaniritsa ntchito zake kunyumba. Kulimbikira, mphamvu komanso kufunitsitsa kuti muthane ndi matenda a shuga ndikulimbana nazo zidzawonjezeredwa.

Anthu odwala matenda ashuga amtundu woyamba omwe amachita masewera, nthawi zambiri, amawunika kwambiri zakudya zawo, osaphonya shuga.

Kuchita masewera olimbitsa thupi kumawonjezera chidwi komanso kumalimbikitsa chidwi chanu paumoyo wanu, zomwe zatsimikiziridwa ndi maphunziro ambiri.

Kuchita masewera olimbitsa thupi monga m'malo mwa insulin mu mtundu 2 wa shuga

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga a 2. Wodwalayo amalimbikitsa kukhudzika kwa maselo kupita ku insulin, zomwe zikutanthauza kuti kukana insulini kumachepa. Asayansi atsimikizira kale kuti kuchuluka kwa minofu chifukwa cha kuphunzitsidwa kwamphamvu kumatsitsa insulin kukana.

Kuchuluka kwa minofu sikukula panthawi yogwiritsa ntchito Cardio ndi kuthamanga, koma kudalira insulin kumakhalabe kochepa.

Muthanso kugwiritsa ntchito mapiritsi a Glukofarazh kapena Siofor, omwe amachititsa kuti maselo azikhala ndi insulin, komabe, masewera osavuta omwe amachita nthawi zonse azichita ntchito iyi bwino kwambiri kuposa mapiritsi ochepetsa shuga.

Kukana kwa insulin kumakhudzana mwachindunji ndi kuchuluka kwa minofu ndi mafuta kuzungulira m'chiuno ndi pamimba. Chifukwa chake, mafuta ochulukirapo komanso minyewa yochepa yomwe munthu amakhala nayo, amachepetsa mphamvu ya maselo ake kuti apange insulin.

Ndikulimba kwamphamvu, mulingo wochepetsetsa wa insulin yofunikira ufunika.

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Insulin yocheperako m'magazi, mafuta ochepa amadzayikidwa m'thupi. Insulin ndiye mahomoni akuluakulu omwe amasokoneza kuchepa kwa thupi ndipo amakhudzidwa ndi kufalikira kwa mafuta.

Ngati mumaphunzitsabe pafupipafupi, ndiye kuti pakatha miyezi yochepa chidwi cha maselo kupita ku insulin chidzakulirakulira. Kusintha kumapangitsa kuti muchepetse kuchepa thupi komanso kupangitsa kuti shuga azikhala kosavuta.

Komanso, maselo a beta omwe atsala azigwira ntchito. Popita nthawi, ena odwala matenda ashuga amasankha kusiya kubaya jakisoni.

Mu 90% ya milandu, odwala omwe ali ndi matenda a shuga 2 ayenera kubaya jakisoni wa insulin pokhapokha aulesi kwambiri kuti atsatire njira yochitira masewera olimbitsa thupi ndipo samatsatira zakudya zamafuta ochepa.

Ndikothekanso kuchoka kutali ndi jakisoni wa insulin kwa odwala matenda ashuga, koma muyenera kukhala ndi udindo, ndiko kuti, kutsatira zakudya zopatsa thanzi ndikuchita masewera mwadongosolo.

Zochita zothandiza kwambiri pa matenda ashuga

Zochita zomwe zili zoyenera kwa odwala matenda ashuga zitha kugawidwa:

• Mphamvu - kukweza zolemera, zolimbitsa thupi
• Cardio - squats ndi kukankha.

Cardiotraining imachepetsa kuthamanga kwa magazi, imalepheretsa kugunda kwa mtima komanso imalimbitsa mtima. Izi zikuphatikiza:

1. kuyendetsa njinga
2. kusambira
3. Wellness amathamanga
4. Zoyenda skis, etc.

Mitundu yotsika mtengo kwambiri yamitundu yosiyanasiyana ya maphunziro a Cardio, ndizoyenda bwino.

Pulogalamu yodzaza thupi yophunzitsa odwala omwe ali ndi matenda ashuga ayenera kukwaniritsa zinthu zingapo zofunika:

1. Ndikofunikira kumvetsetsa malire omwe amadza chifukwa cha zovuta za matenda ashuga ndikutsatira,
2. Kugula kwa nsapato zamasewera zodula kwambiri, zovala, zida, zolembetsera padziwe kapena masewera olimbitsa thupi sizolakwika.
3. Malo ophunzirira zolimbitsa thupi ayenera kupezeka, kupezeka wamba
4. Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pafupifupi tsiku lililonse. Ngati wodwala wapuma kale, kuphunzitsa kungakhale tsiku ndi tsiku, katatu pa sabata kwa mphindi 30-50.
5. Zochita zolimbitsa thupi ziyenera kusankhidwa mwanjira yopanga minofu ndikuwonjezera kupirira,
6. Pulogalamu pachiyambi imaphatikizapo katundu pang'ono, pakapita nthawi, zovuta zake zimawonjezeka,
7. Zochita za anaerobic sizichita masiku awiri motsatira gulu lomwelo,
8. Palibe chifukwa chothamangitsira marekodi, muyenera kuchita monga mungakondwere. Kusangalala ndi masewera ndi gawo lofunikira kwambiri kuti makalasi apitirize ndikuchita bwino.

Pakulimbitsa thupi, munthu amatulutsa ma endorphin - "mahomoni achisangalalo". Ndikofunikira kuphunzira momwe mukumvera pachitukuko.

Pambuyo podziwa nthawi yomwe kukhutira ndi chisangalalo zimachokera m'makalasi, tili ndi chidaliro kuti maphunzirowa azikhala okhazikika.

Mwambiri, anthu omwe amachita nawo maphunziro akuthupi amachita izi pofuna kusangalatsa. Kuchepetsa thupi, kukonza thanzi, kusilira maonekedwe a anthu omwe si amuna kapena akazi anzanu - zonsezi ndi zotsatira zokhudzana, zovuta.

Sport amachepetsa insulin

Ndi masewera olimbitsa thupi pafupipafupi, pakatha miyezi ingapo zitha kudziwika kuti insulin bwino imatsitsa kuchuluka kwa shuga m'magazi. Ichi ndichifukwa chake Mlingo wa jekeseni wa insulin ukhoza kuchepetsedwa kwambiri. Izi zikugwiranso ntchito kwa anthu omwe ali ndi matenda a shuga a mtundu woyamba 1.

Mukamaliza kuchita masewera olimbitsa thupi nthawi zonse, shuga ambiri m'magazi amawonedwa pafupifupi milungu iwiri. Izi ziyenera kudziwika kwa odwala omwe ali ndi jekeseni wa insulin kuti akonzekere bwino.

Ngati munthu wachoka kwa sabata limodzi koma sangathe kuchita masewera olimbitsa thupi, ndiye kuti insulivityity ya nthawi imeneyi siyikhala yowonjezereka.

Ngati wodwala matenda ashuga achoka kwa milungu iwiri kapena kuposerapo, chisamaliro chimayenera kutengedwa kuti atenge limodzi Mlingo wa insulin yayikulu.

Kuwunika kuchuluka kwa shuga m'magazi odalira insulin

Masewera amakhudza mwachindunji shuga wa magazi. Pazifukwa zina, masewera olimbitsa thupi amatha kuwonjezera shuga. Izi zitha kupangitsa kuti chiwopsezo cha matenda a shuga chizikhala chovuta kwa anthu odalira insulin.

Koma, komabe, mapindu a maphunziro akuthupi a matenda amtundu wa 2 ndi matenda amtundu wa 2 ndi akulu kwambiri kuposa zovuta zomwe zingakhalepo. Munthu yemwe ali ndi matenda ashuga omwe amakana kuchita masewera olimbitsa thupi modzipereka amadzipereka yekha mpaka kulumala kwa munthu wolumala.

Mitambo yogwira ntchito imatha kuyambitsa mavuto kwa omwe amamwa mapiritsi omwe amalimbikitsa kupanga insulin ndi kapamba. Ndikulimbikitsidwa kwambiri kuti musamagwiritse ntchito mankhwalawa, atha kulowa m'malo mwa njira zina zochizira matendawa.

Kuchita masewera olimbitsa thupi komanso masewera kumathandizira kuchepetsa magazi, koma nthawi zina, kumabweretsa kuwonjezeka kwake.

Zizindikiro zakuchepa kwa shuga m'magazi kumawonekera mchikakamizo cha zolimbitsa thupi chifukwa cha kuchuluka kwamapuloteni, omwe amakhala onyamula ma glucose.

Kuti shuga ichepe, ndikofunikira kuyang'anira zinthu zingapo nthawi imodzi:

1. zolimbitsa thupi zizichitika nthawi yayitali,
2. m'magazi muyenera kukhala ndi insulin yokwanira,
3. Kusunthika koyambirira kwa shuga m'magazi sikuyenera kukhala kwambiri.

Kuyenda ndi kuthamanga, komwe amalimbikitsa akatswiri ambiri odwala omwe ali ndi matenda ashuga, pafupifupi sikuwonjezera shuga. Koma pali mitundu ina ya zolimbitsa thupi yomwe ingachite izi.

Zoletsa pamaphunziro azolimbitsa thupi pazovuta za matenda ashuga

Phindu lalikulu lochita zolimbitsa thupi kwa odwala omwe ali ndi matenda amtundu wa 1 kapena 2 amadziwika kalekale. Ngakhale izi, pali zina zomwe simungathe kudziwa.

Ngati izi zimatengedwa mopepuka, zimatha kubweretsa zovuta, mpaka khungu kapena vuto la mtima.

Wodwala matenda ashuga, ngati angafune, amatha kusankha mtundu wa zochita zolimbitsa thupi zomwe zimamuyenerera bwino. Ngakhale mu mitundu yonse ya masewera olimbitsa thupi, wodwala matenda ashuga sanasankhe chilichonse, mutha kungoyenda mumlengalenga!

Musanayambe kusewera masewera, muyenera kufunsa dokotala. Ndikofunikira kwambiri kuyendera katswiri wanu, komanso kukayezetsa ndi kukambirana ndi wokonda zamtima.

Omwe akuyenera kuwunika kuwopsa kwa vuto la mtima ndi momwe mtima wamunthu ulili. Ngati zonse zomwe zili pamwambazi zili mulingo wamba, mutha kusewera masewera mwamtendere!

Ndi angati omwe amakhala ndi matenda ashuga?

Pafupifupi 7% ya anthu padziko lathuli amadwala matenda a shuga.

Chiwerengero cha odwala ku Russia chikuwonjezeka chaka chilichonse, ndipo pakadali pano pali pafupifupi mamiliyoni 3. Kwa nthawi yayitali, anthu amatha kukhala ndi moyo osakayikira nthendayi.

Izi ndizofunikira makamaka kwa achikulire ndi okalamba. Momwe mungakhalire ndi matenda otizindikira komanso kuchuluka kwa omwe mumakhala nawo, tikambirana m'nkhaniyi.

Kodi matendawa amachokera kuti?

Kusiyana pakati pa matenda amtundu wa 2 ndi matenda amtundu wa 2 ndikochepa: m'magawo onse awiri, shuga ya magazi imakwera. Koma zifukwa zomwe izi zimachitikira. Mtundu woyamba wa matenda ashuga, matenda a chitetezo cha m'thupi, komanso maselo a kapamba amayesedwa ngati ndi achilendo.

Mwanjira ina, kusatetemera kwanu “kumapha” chiwalo. Izi zimayambitsa kusayenda bwino kwa kapamba ndi kuchepa kwa insulin.

Vutoli limadziwika ndi ana komanso achinyamata ndipo amatchedwa kuperewera kwambiri kwa insulin. Kwa odwala oterowo, jakisoni wa insulin amapatsidwa moyo.

Ndizosatheka kutchula chomwe chimayambitsa matendawa, koma asayansi ochokera padziko lonse lapansi amavomereza kuti idatengera.

Zina zomwe zimakonzedweratu ndi izi:

1. Kupsinjika Nthawi zambiri, matenda ashuga amakula mwa ana atatha kusudzulana ndi makolo awo.
2. Matenda a ma virus - fuluwenza, chikuku, rubella ndi ena.
3. Matenda enanso mahomoni m'thupi.

Mtundu wachiwiri wa matenda ashuga, kusowa kwa insulini kumachitika.

Amayamba motere:

1. Maselo amataya insulin.
2. Glucose sangalowe mwa iwo ndipo samangokhala wosadziwika m'magazi ambiri.
3. Pakadali pano, maselo amapereka chizindikiro kwa kapamba kuti sanalandire insulin.
4. Zikondazo zimayamba kutulutsa insulini yambiri, koma maselo sawazindikira.

Chifukwa chake, zimapezeka kuti kapamba amapanga insulin yachilendo kapena yowonjezera, koma samamwetsa, ndipo glucose m'magazi amakula.

Zifukwa zofala izi:

• moyo wolakwika
• kunenepa
• zizolowezi zoipa.

Odwala oterewa amapatsidwa mankhwala omwe amasintha mphamvu ya khungu. Kuphatikiza apo, amafunika kuti achepetse kulemera kwawo mwachangu momwe angathere. Nthawi zina kutsika kwa ma kilogalamu ochepa kumathandiza kuti wodwalayo akhale bwino.

Kodi anthu odwala matenda ashuga amakhala nthawi yayitali bwanji?

Asayansi apeza kuti amuna omwe ali ndi matenda amtundu woyamba amakhala ndi zaka 12, ndipo akazi azaka 20.

Komabe, ziwerengero tsopano zimatipatsa deta ina. Kutalika kwa zaka zomwe odwala ali ndi matenda amtundu wa 1 akwera mpaka zaka 70.

Izi ndichifukwa choti mankhwala amakono opanga mankhwala amakono amakhala ndi zotupa za insulin ya anthu. Pa insulini yotere, kuchuluka kwa moyo kumachuluka.

Palinso njira zambiri zothandizira kudziletsa. Awa ndi ma glucometer osiyanasiyana, mizere yoyesera yodziwira ma ketones ndi shuga mumkodzo, pampu ya insulin.

Matendawa ndi owopsa chifukwa nthawi zonse shuga m'magazi amakhudza ziwalo za "chandamale".

Izi zikuphatikiza:

• maso
• impso
• zotengera ndi mitsempha ya m'munsi yam'munsi.

Mavuto akulu obwera ndi chilema ndi:

1. Kubwezeretsanso kwina.
2. Kulephera kwa impso.
3. Matumbo a miyendo.
4. Hypoglycemic coma ndi mkhalidwe womwe kuchuluka kwa shuga m'magazi amatsika kwambiri. Izi ndichifukwa cha jakisoni wosayenera wa insulin kapena kulephera kudya. Zotsatira za kukomoka kwa hypoglycemic zitha kukhala imfa.
5. Hyperglycemic kapena ketoacidotic chikomachi ndiofala. Zifukwa zake ndikukana jakisoni wa insulin, kuphwanya malamulo azakudya. Ngati mtundu woyamba wa chikomokere umathandizidwa ndi njira ya 40% ya shuga ndipo wodwalayo amadzazindikira yomweyo, ndiye kuti kudwala matenda ashuga kumakhala kovuta kwambiri. Matupi a Ketone amakhudza thupi lonse, kuphatikizapo ubongo.

Kutuluka kwa zovuta zovuta izi kumafupikitsa moyo nthawi zina. Wodwala ayenera kumvetsetsa kuti kukana insulin ndi njira yotsimikizika yofera.

Munthu yemwe amakhala ndi moyo wathanzi, amasewera masewera ndikutsatira zakudya, amatha kukhala ndi moyo wautali komanso wokhutiritsa.

Zoyambitsa kufa

Anthu samafa ndi matenda omwewo, imfa imabwera chifukwa cha zovuta zake.

Malinga ndi ziwerengero, mu 80% ya milandu, odwala amafa chifukwa cha zovuta ndi mtima. Matendawa ndi monga kugunda kwa mtima, mitundu yosiyanasiyana ya arrhythmias.

Choyambitsa chotsatira cha imfa ndi sitiroko.

Choyambitsa chachitatu chomwe chimatsogolera ndikuphedwa ndi gangren. Mafuta ochulukirapo nthawi zonse amatsogolera kuti magazi azisokonekera komanso kuti malo otsika azikhala ochepa. Chilonda chilichonse, chaching'ono, chimatha kuthandizira komanso kukhudza dzanja. Nthawi zina ngakhale kuchotsedwa kwa gawo la miyendo sikumabweretsa kusintha. Mashuga apamwamba amalepheretsa bala kuti ichiritse, ndipo imayambanso kuvunda.

Chinanso chomwe chimapangitsa munthu kufa ndi matenda a hypoglycemic.

Tsoka ilo, anthu omwe satsatira malangizo a dokotala samakhala ndi moyo wautali.

Mphoto ya Jocelyn

Mu 1948, a Elliot Proector Joslin, a American endocrinologist, adakhazikitsa mendulo ya Victory. Adapatsidwa odwala matenda ashuga okhala ndi zaka 25 zodziwa.

Mu 1970, panali anthu ambiri otere, chifukwa mankhwala adapita patsogolo, njira zatsopano zochizira matenda ashuga komanso zovuta zake zidawonekera.

Ichi ndichifukwa chake utsogoleri wa Dzhoslinsky Diabetes Center adaganiza zodalitsa odwala matenda ashuga omwe akhala ndi matendawa kwa zaka 50 kapena kupitilira.

Izi zimawerengedwa kuti ndikupambana kwambiri. Kuyambira 1970, mphothoyi yalandira anthu 4,000 ochokera padziko lonse lapansi. 40 mwa iwo amakhala ku Russia.

Mu 1996, mphotho yatsopano idakhazikitsidwa kwa odwala matenda ashuga omwe ali ndi zaka 75 zodziwa. Zikuwoneka ngati zosatheka, koma ndi za anthu 65 padziko lonse lapansi. Ndipo mu 2013, a Jocelyn Center adalandira mayi Spencer Wallace, yemwe wakhala ndi matenda ashuga kwa zaka 90.

Kodi ndingakhale ndi ana?

Nthawi zambiri funsoli limafunsidwa ndi odwala omwe ali ndi mtundu woyamba. Popeza adwala ali mwana kapena achinyamata, odwala omwewo komanso abale awo sakhala ndi chiyembekezo chodzakhala ndi moyo wathunthu.

Amuna, okhala ndi chidziwitso cha matendawa kwa zaka zopitilira 10, nthawi zambiri amadandaula za kuchepa kwa potency, kusapezeka kwa umuna mu secretion wobisika.Izi ndichifukwa choti shuga wambiri amakhudza matendawa am'mitsempha, zomwe zimakhudza kuphwanya magazi m'magazi.

Funso lotsatira ndilakuti ngati mwana wobadwa kwa makolo omwe ali ndi matenda ashuga azikhala ndi matendawa. Palibe yankho lenileni la funsoli. Matendawa pawokha sapereka kwa mwana. Amatha kudziwa zam'tsogolo.

Mwanjira ina, mothandizidwa ndi zina zakunyinyirika, mwana akhoza kudwala matenda a shuga. Amakhulupirira kuti chiopsezo chotenga matendawa nchachikulu ngati bambo ali ndi matenda ashuga.

Mwa amayi omwe ali ndi matenda oopsa, msambo umayamba kusokonekera. Izi zikutanthauza kuti kukhala woyembekezera ndi kovuta kwambiri. Kuphwanya maziko a mahomoni kumabweretsa kubala. Koma ngati wodwala amene ali ndi matenda opunduka, zimavuta kutenga pakati.

Njira ya kubereka pakati pa odwala matenda ashuga ndi yovuta. Mzimayi amafunika kuwunika pafupipafupi shuga amkati ndi acetone mkodzo wake. Kutengera ndi trimester ya mimba, mlingo wa insulin umasintha.

Mu trimester yoyamba, imachepa, kenako imakula kwambiri kangapo ndipo kumapeto kwa mimba mlingo umatsanso. Mayi woyembekezera azisunga shuga. Mitengo yapamwamba imatsogolera ku fetal diabetesic fetopathy.

Ana kuchokera kwa amayi omwe ali ndi matenda osokoneza bongo amabadwa ndi kulemera kwakukulu, nthawi zambiri ziwalo zawo zimagwira ntchito, mwana amazindikira kuti ali ndi vuto la mtima. Pofuna kupewa kubadwa kwa mwana wodwala, mkazi ayenera kukonzekera kukhala ndi pakati, nthawi yonseyo imawonedwa ndi endocrinologist ndi gynecologist. Kangapo m'miyezi 9 mkazi ayenera kuchipatala mu dipatimenti ya endocrinology kuti asinthe mlingo wa insulin.

Kupereka kwa amayi odwala kumachitika pogwiritsa ntchito gawo la cesarean. Kubadwa kwachilengedwe sikuloledwa kwa odwala chifukwa cha chiwopsezo cha kutaya magazi kwa retinal panthawi yovutikira.

Kodi mungakhale bwanji osangalala ndi matenda ashuga?

Mtundu 1 umakula, monga lamulo, muubwana kapena unyamata. Makolo a ana oterewa adadzidzimuka, kuyesa kupeza ochiritsa kapena zitsamba zamatsenga zomwe zingathandize kuchiritsa matenda awa. Tsoka ilo, palibe mankhwala ochiritsa matendawa. Kuti mumvetsetse izi, muyenera kungoganiza: chitetezo cha mthupi "chapha" maselo a kapamba, ndipo thupi silitulutsanso insulini.

Ochiritsa ndi wowerengeka azitsamba sangathandize kubwezeretsa thupi ndikupangitsa kuti hormone yofunikira ikhalenso yofunikira. Makolo muyenera kumvetsetsa kuti palibe chifukwa chothana ndi matendawa, muyenera kuphunzira momwe mungakhalirebe ndi matenda.

Nthawi yoyamba atazindikira m'mutu wa makolo ndi mwana mwiniyo adzakhala chidziwitso chochuluka:

• kuwerengedwa kwamoto wama mkate ndi mndandanda wa glycemic,
• kuwerengetsa kolondola kwa mankhwala a insulin,
• chakudya chabwino ndi cholakwika.

Musaope nazo zonsezi. Kuti achikulire ndi ana amve bwino, banja lonse liyenera kupita kusukulu ya matenda ashuga.

Ndipo kenako kunyumba khalani ndi zolemba zodziletsa, zomwe zingasonyeze:

• chakudya chilichonse
• jakisoni wopangidwa
• shuga m'magazi
• Zizindikiro za acetone mkodzo.

Kanema kuchokera kwa Dr. Komarovsky onena za matenda a shuga kwa ana:

Makolo sayenera kuletsa mwana wawo mnyumbamo: kumuletsa kukumana ndi abwenzi, kuyenda, kupita kusukulu. Kuti muthandizike m'banjamo, muyenera kukhala mutasindikiza magome amiyeso ya mkate ndi mndandanda wamatumbo Kuphatikiza apo, mutha kugula masikelo apakhitchini omwe mungawerengere mosavuta kuchuluka kwa XE mu mbale.

Nthawi iliyonse shuga akamatuluka kapena kugwa, mwana ayenera kukumbukira zomwe akumva. Mwachitsanzo, shuga wambiri amatha kupweteketsa mutu kapena pakamwa pouma. Ndi shuga wotsika, thukuta, manja akunjenjemera, kumverera kwanjala. Kukumbukila izi kumathandizira mwana mtsogolo kuzindikira tsogolo lake popanda glucometer.

Izi ndizofunikira kuti pachitika ngozi, mwachitsanzo, kuchepa kwa shuga m'magazi, anthu amuthandize.

Munthu wodwala matenda ashuga ayenera kukhala moyo wonse:

• pitani kusukulu
• khalani ndi abwenzi
• kuyenda
• kusewera masewera.

Pokhapokha pokhapokha amatha kukhala ndi moyo wabwino.

Kuzindikiritsa mtundu wa matenda ashuga a 2 kumapangidwa ndi anthu okalamba, kotero cholinga chake ndikuchepetsa thupi, kukana zizolowezi zoyipa, zakudya zoyenera.

Kutsatira malamulo onse kumakupatsani mwayi kulipira matenda a shuga kwa nthawi yayitali pokhapokha mutamwa mapiritsi. Kupanda kutero, insulin imayikidwa mwachangu, zovuta zimayamba mwachangu kwambiri. Moyo wa munthu wodwala matenda ashuga umangodalira iye ndi banja lake. Matenda a shuga si chiganizo koma njira ya moyo.

Phindu la maphunziro

Matenda a shuga amawonetsedwa m'kukwanira kwathunthu kapena pang'ono kwa insulin ya thupi m'thupi, zomwe zimayambitsa hyperglycemia, kuchuluka kwa glucose kosalekeza.

Zochita zamtambo zimakhazikitsa shuga pamwazi. Makinawa ndi osavuta: minofu ikagwira ntchito, kugwiritsidwa ntchito kwa glucose kumakulitsidwa, chidwi cha insulin receptors kuti insulin iwonjezeke. Izi zimapangitsa kuti achepetse kuchuluka kwa mankhwala ochepetsa shuga (kuphatikizapo insulin) a mtundu 1 wa shuga, ndikuwathetseratu matenda ashuga amtundu wa 2.

Kafukufuku wasayansi wa 2002 adawonetsa momveka bwino zochitika zolimbitsa thupi. Maphunzirowa adagawidwa mosawerengeka m'magulu awiri. Ena mwa ophatikiza, kuwonjezera pa chakudya, ophunzitsidwa, pang'onopang'ono kuwonjezera kuchuluka kwa katundu. Gulu lachiwiri lidamasulidwa kwathunthu ku maphunziro akuthupi. Gulu lophunzitsira mokhazikika linazindikira kuchepa kwakukulu kwa shuga m'magazi, motero kunachepetsa kugwiritsa ntchito mankhwala akukonzanso.

Kuchita masewera olimbitsa thupi kumathandiza kagayidwe kachakudya. Kuwonongeka kwa lipid kumakulitsidwa, kulemera kwathunthu kumachepetsedwa, ndipo chiopsezo chokhala ndi mtima wa mtima zimachepetsedwa.
Pa maphunziro, mpweya, wofunikira m'maselo a thupi, umalowa mwachangu m'magazi a anthu, malo opanikizika amachotsedwa, ndipo zimachitika.

Zomwe mungasankhe

Ndi matenda a shuga, palibe choletsa chokhwima, pafupifupi masewera onse amaloledwa, chinthu chachikulu ndikuwongolera katundu ndikuwunika kuchuluka kwa shuga m'magazi. Zosasangalatsa kwambiri, kupatula kuti mitundu yonse yawamenya: nkhonya, karate, sambo, komanso masewera owonjezera, omwe ali pachiwopsezo chachikulu chovulala: kukwera ndege, parachuting, kukwera mapiri.

Malinga ndi kafukufuku wa asayansi aku Canada, odwala matenda amtundu woyamba 1 amafuna mphindi zochepa zamasewera olimbitsa thupi aerobic sabata limodzi. Akatswiri amalimbikitsanso kuchita masewera olimbitsa thupi katatu pa sabata.

Wothamanga wosaphunzira ayenera kuyamba ndi ntchito yaying'ono, pang'onopang'ono kukulira mphamvu. Poyamba, kuphunzitsidwa kwa mphindi 20-30 katatu pa sabata kunalimbikitsidwa, mukazolowera masewera olimbitsa thupi, nthawi yamakalasi imachulukitsidwa mpaka ola limodzi. Mayendedwe oyenera pamasewera awa: yoga, Pilates, aerobics yamadzi, kuyenda kwa Nordic.

Matenda a shuga ndi kuphunzitsira kunenepa

Kuchita zolimbitsa thupi kumathandizira kukula kwa minofu ndikuchepetsa mwachindunji kufunika kwa insulin. Minofu ndi mtundu wamtundu wa glucose processing tank.

Mu matenda ashuga, mafinya, ma squats, ndimasewera olimbitsa thupi omwe ali ndi dumbbells ndi bar amapatsidwa.

Lamulo lalikulu lophunzitsira odwala matenda ashuga: osachulukitsa, olimbitsa thupi mwachangu ndi katundu wotheka.

Ndikulimbikitsidwa kuyamba ndi makalasi a mphindi makumi awiri, kulemera kochepera. Kukula kochepa kumatanthawuza 2-3 seti ya ma reps 15 ndi kulemera kopepuka.

Yang'anirani kupuma koyenera: kutulutsa pamene mukukweza zolemetsa ndi inhale pamene mukubwerera pamalo oyambira, osangokhala.

Kusintha ndi katunduyu, mutha kukulitsa nthawi yolimbitsa thupi ndikuwonjezera mphamvu. Kukula kwapakati kumaphatikizapo 2-3 seti ya 8-12 reps ndi kulemera kwakukulu. Pakati pa njira muyenera kupumula kwa mphindi 2-3 kuti mubwezeretsenso kupuma. Pofuna kuti pasakhale shuga, odwala matenda ashuga ali ndi mapulogalamu ofupikitsidwa: kutalika kwa nthawi yolimbitsa thupi ndi mphindi 60.

Matenda a shuga ndi Cardio

Cardiotraining cholinga chake ndikuchepetsa ziwopsezo za chitukuko ndi zovuta za matenda amtima, omwe ali oyambitsa kufa mwadzidzidzi ku matenda a shuga. Zizindikiro za Glycemia zimachepetsa kuthamanga, kupalasa njinga, aerobics.

Ndikwabwino ngati katundu wa aerobic amakhala wamtali kwambiri komanso wautali kuposa mphamvu yayitali komanso yochepa. Koma sibwino kuphunzitsa motalikirapo kuposa mphindi 35 mpaka 40. Pafupifupi theka la ola pambuyo poyambira kuchita masewera olimbitsa thupi aerobic, kuchuluka kwa shuga m'magazi kumayamba kutsika. Pali kulumikizana kwachindunji: kuphunzitsidwa kwakutali, kumakhala pachiwopsezo cha hypoglycemia.

Katundu wokwera kwambiri sayenera kukhala wotopetsa. Onetsetsani kuti kugunda kwa mtima pa nthawi yochita masewera olimbitsa thupi sikupitirira 50% ya mtengo wokwanira, kugunda kwa mtima kwambiri kuposa 110 kumenyedwa pamphindi ndikosavomerezeka komanso koopsa.

Malamulo Ophunzitsira Otetezeka

Ndikofunika kusamala ndikuphunzitsa za matenda ashuga; njira yophunzira imakhala yowopsa ndipo imatha kukulitsa matendawa. Zoopsa komanso kusamala zimasiyanasiyana kutengera mtundu wa matenda ashuga.

Mtundu woyamba wa shuga pamafunika kukhala tcheru kwambiri pakuwongolera kuchuluka kwa shuga m'magazi, choopsa chachikulu kwa odwala ndikuchepa kwambiri kwa shuga m'magazi - hypoglycemia.

• Pimani shuga m'magazi musanaphunzire, ngati muphunzira ndi kufooka pang'ono pang'onopang'ono - onetsetsani kuchuluka kwa shuga.
• Samalani chakudya. Maola 2 asadalipobe, chakudya chokwanira ndi chofunikira.
• Ngati maphunzirowa amatha kupitirira theka la ola, munthawi yake muyenera kukhala ndi zakudya zazakudya zoziziritsa kukhosi: zipatso zamadzi, yogati, nthochi kapena zipatso zingapo zouma ndizoyenera.
• Pakakhala vuto la hypoglycemic (kunjenjemera, kugwedezeka mwamphamvu, thukuta lakuchuluka, kupweteka kwa mutu, khungu la khungu), siyani kuphunzira nthawi yomweyo.

Ndi matenda a shuga a 2 vuto lina limadza patsogolo - kulumpha mu kuthamanga kwa magazi. Pankhani imeneyi, tikulimbikitsidwa kupewa masewera olimbitsa thupi, pomwe nthawi imasintha kwambiri mawonekedwe a thupi (hyperextension, mitundu ina ya masewera olimbitsa thupi atolankhani).

Malangizo onse:

• Musanayambe maphunziro, funsani kwa dokotala, dzifunseni za zomwe zingachitike ngati mutachita zolakwika ndipo pezani mapulani omwe mungagwiritse ntchito, kuti mudziwe kuchuluka kwa zochita zolimbitsa thupi.
• Phunzitsani oyang'anira mphunzitsi waluso, yemwe apange njira yoyenera yophunzitsira poganizira matendawo.
• Ngati m'mawa m'mimba yopanda kanthu, shuga ali pansi pa 4 mmol / l, kapena pamwamba pa 14 mmol / l, ndiye kuti patsikuli ndibwino kuti musachite masewera olimbitsa thupi.
• Anthu odwala matenda ashuga amakakamizidwa kuwunika nsapato zoyenera kuphunzitsidwa. Ma sneaker ayenera kukhala aufulu komanso omasuka kupewa chimanga ndi kufinya zala. Chifukwa cha kuchepa kwa chidwi m'mphepete, odwala matenda ashuga ali pachiwopsezo chambiri chovulala mwendo komanso zilonda zam'mimba.
• Ubwino wathanzi ungapezeke kokha ndi maphunziro okhazikika. Osasiya maphunziro (ngati mukumva bwino), chitani masewera olimbitsa thupi pafupipafupi. Ndikupuma kwakutali, njira zochizira zolimbitsa thupi zimatha msanga, ndipo shuga m'magazi amayamba kukwera.

Mu matenda a shuga, masewera olimbitsa thupi amaloledwa ndipo ndikofunikira. Odwala omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa momwe thupi limakhalira pochita masewera olimbitsa thupi, kuti azikhala ndi chidwi kwambiri ndi thanzi lawo. Njira yoyenera yophunzitsira ndi chinsinsi cha kupambana ndi chitetezo.