Kuchita masewera olimbitsa thupi monga gawo la chithandizo chovuta kumakhala ndi zotsatirapo kagayidwe kazakudya, kupewa kupewa kuchuluka kwa shuga mthupi, komanso kumathandizira magazi. Kuphatikiza apo, kuchita masewera olimbitsa thupi ndi njira yothandiza kwambiri yopewa kunenepa kwambiri.
Chitani masewera olimbitsa thupi odwala matenda ashuga
Poyamba, muyenera kufotokoza momveka bwino njira yochitira masewera olimbitsa thupi:
- Chithandizo cha matenda ndi kuvulala koopsa;
- Kubwezeretsa thanzi;
- Kupewa mavuto komanso kufalikira.
Chithandizo chokwanira chokwanira ndi masewera olimbitsa thupi sichimangokhudza minyewa ndi ziwalo zomwe zimasinthidwa ndimatenda, komanso thupi lonse. Maphunziro akuthupi amathandizira kuchira komanso kulimbitsa thupi pamlingo wokonzanso.
Zatsimikiziridwa mwachipatala kuti kuchita masewera olimbitsa thupi mu shuga kumathandizira shuga ochepa - nthawi zina, ngakhale mpaka pamagulu abwinobwino.
- Imawonjezera mphamvu ya insulin, yomwe imachepetsa mlingo wa mankhwala;
- Sinthani matenda a lipid, zomwe zimapangitsa kuchepa kwamafuta;
- Pewani kukula kwa mitsempha;
- Kuchuluka kwa odwala;
- Onjezerani kukana kwa thupi pazinthu zoyipa.
Kuchita masewera olimbitsa thupi kumachepetsa hyperglycemia ndi glycosuria (kuchuluka kwa shuga ndi mkodzo, motero), chifukwa chomwe zimapangitsa kuti matenda ashuga achepe.
Kuphatikiza apo, maphunziro amakhudza bwino dongosolo lamanjenje, ntchito yomwe imayang'aniridwa kwambiri ndi matenda ashuga. Kuchita masewera olimbitsa thupi pafupipafupi kumapangitsa kuti ma endorphin apangidwe ndi zinthu zina zomwe zimapangitsa kuti mukhale osangalala komanso kuti mukhale osangalala.
Zomwe zimagwiritsidwa ntchito pochiritsa matenda ashuga
Maofesi apadera achire komanso njira zopewera matenda ashuga amapangidwa polingalira za matendawo. Pali mitundu itatu ya matenda ashuga:
- kuwala
- pafupifupi
- zolemetsa.
Chitani masewera olimbitsa thupi a shuga ofatsa
Kusunthidwa kumachitika ndi matalikidwe okwera kwambiri kapena kuthamanga, chifukwa minyewa yaying'ono imathamanga kwambiri. Pang'onopang'ono, zovuta zimaphatikizanso masewera olimbitsa thupi ovuta kwambiri mogwirizana ndi kayendetsedwe kayendedwe: masewera olimbitsa thupi ndi zinthu, zolimbitsa thupi pazida zimachitidwa. Maphunziro amakhala mphindi 30 mpaka 40. Ndikofunika kuchita izi tsiku ndi tsiku.Kuphatikiza pochita masewera olimbitsa thupi a shuga mu mawonekedwe ofatsa, kuyenda tsiku lililonse kumalimbikitsidwa. Mutha kuyamba kuchokera ku 2-3 km, ndiye kuti mtunda ukhoza kupitilizidwa ku 12 km. Musaiwale za njira zantchito monga kusambira, kuthamanga, kupalasa njinga. Makalasi onse ayenera kuchitika moyang'aniridwa ndi achipatala.
Chitani masewera olimbitsa thupi odwala matenda ashuga okwanira
Popeza kusokonezeka kwa mitsempha kumatha kuonedwa ndi shuga wambiri, ndikofunikira kukakamiza zochitika ndikuwonjezera katundu pokhapokha mwa chilolezo cha dokotala kapena wophunzitsa physiotherapy. Analimbikitsa tsiku ndi tsiku kuyenda mtunda wa 2 mpaka 7 km.
Zochita zolimbitsa thupi zochizira matenda ashuga
Matenda akulu a shuga amaphatikizidwa ndi ma pathologies amitsempha yamagazi ndi mtima, chifukwa chake, magulu oyamba a odwala omwe ali ndi vutoli ayenera kuchitika moyang'aniridwa ndi katswiri. Katundu pa thupi uyenera kukhala wochepa. Zochita zolimbitsa thupi zimagwiritsidwa ntchito pamagulu ang'ono ndi ang'onoang'ono a minofu. Kutalika kwamakalasi (kupatula kupuma) - mphindi 10-20.
Thupi lanu likamazolowera kuchita masewera olimbitsa thupi, mutha kuphatikizanso masewera olimbitsa thupi a magulu akulu a minofu. Tiyenera kudziwa kuti kuyenda pang'onopang'ono komanso nthawi yayitali yochita masewera olimbitsa thupi kumathandizira kuchepetsa shuga m'magazi a plasma, chifukwa minyewa yonse ya glycogen ndi shuga wamagazi amamwa.
Malangizo othandiza
- Ngati m'makalasi kapena atatha kufooka ndi kutopa, katunduyo akuyenera kuchepetsedwa;
- Ngati panthawi yophunzirayo panali kunjenjemera m'manja ndipo / kapena kumverera kwanjala kumawonekera, izi zikuwonetsa hypoglycemia - muyenera kudya magawo angapo a shuga ndikusiya kuchita masewera olimbitsa thupi;
- Ndikulimbikitsidwa kuti odwala omwe ali ndi mankhwala a insulin panthawi yophunzitsira achepetse kuchuluka kwa insulin (mutagwirizana ndi dokotala);
- Makalasi amayenera kukhala mchipinda chofowoka kapena mumlengalenga;
- Kupuma kuyenera kukhala kwaulere, kwamtambo momwe kungathere;
- Mutha kuchititsa maphunziro pasanathe mphindi 60 mutabayidwa jakisoni wa insulin (kapena ngati simunamweko);
- Yesani kugwiritsa ntchito magulu onse a minofu, ndikubwereza masewera aliwonse a 5-6.
Kuwongolera pochita masewera olimbitsa thupi ndi momwe odwala akumvera. Ngati wodwalayo akhazikika pazochita zolimbitsa thupi, ndiye kuti kuchita masewera olimbitsa thupi kumathandiza. Kuwunikira pafupipafupi kuchuluka kwa shuga musanayambe kuchita masewera olimbitsa thupi kumalimbikitsidwanso.
Kuchita masewera olimbitsa thupi ndikofunikira makamaka kwa odwala matenda ashuga amtundu wa 2, chifukwa amachulukitsa chidwi cha maselo kuti apange insulini ndipo mwina amachotsa zomwe zimayambitsa matenda ashuga. Ngati deta yakuthupi ilola, mutha kuyeserera masewera olimbitsa thupi, popeza kukula kwa minofu ndi njira yothandiza kwambiri yolimbana ndi insulin.
Kuzindikira kochepa kwa mahomoni nthawi zambiri kumadalira kuchuluka kwa mafuta pamimba kuti minofu ikhale. Kuphunzitsidwa kwamphamvu ndikusintha chizindikiro ichi kuti chikhale bwino.
Kuletsa shuga kuti isagwere m'munsi mwa nthawi yovuta kwambiri m'makalasi, tikulimbikitsidwa kuti mudye zowonjezera zamagetsi m'mbuyomu: zimathandizira pakulimbitsa thupi komwe kukubwera.
Mutha kugwiritsa ntchito zipatso kapena carbohydrate smoothies. Ndikulimbikitsidwa kuti nthawi zonse mumakhala ndi mapiritsi a glucose kuti muchotse msanga zizindikiro za hypoglycemia ngati zitachitika.
Zizindikiro ndi contraindication
Njira zothandizira kukonzanso thupi zimayikidwa motere:
- Malipiro a matenda omwe ali ndi shuga wofatsa;
- Kusowa kwa glycemic kusinthasintha panthawi yochita masewera olimbitsa thupi;
- Kutheka kokwanira kwa thupi pa katundu.
- Matenda a shuga osapatsidwa gawo lovuta;
- Ochepa thupi magwiridwe antchito;
- Kusinthasintha kwakukhali kwa glycemic pa masewera olimbitsa thupi;
- Kulephera kwazungulira;
- Matenda a mtima m'mitsempha yopita patsogolo;
- Progressive retinopathy;
- Matenda oopsa a digiri yachitatu ndi kukhalapo kwa mavuto.
Nthawi zambiri, pakatha chithandizo choyenera, zotsutsana zimathetsedwa, ndipo wodwalayo amaloledwa kuchita masewera olimbitsa thupi kuti aphatikize zotsatira zochizira.
Zolimbitsa thupi
Makina olimbitsa thupi oyambira gawo loyambirira:
- Kuyenda m'malo ndi masitepe oyambira m'chiuno: Kupumira kudzera pamphuno, kubwerera molunjika.
- Kuyenda masokosi, zidendene, mkati ndi kunja kwamiyendo.
- Zozungulira mozungulira molumikizana, kutsogolo kenako, kumbuyo.
- Kuchokera pomwe mudayamba kugwada, gwadani mawondo ndi manja anu ndipo m'malo mwake muzungulira maulo anu amondo akumanzere ndi kumanja.
- Malo oyambira - atakhala pansi ndi miyendo yolalidwa motalikirana momwe mungathere. Gwadani, kuyesera kuti mufikire dzanja lanu kenako, kenako mwendo wina.
- Maphunziro ndi ndodo yolimbitsa thupi. Kugwira projectile patsogolo pa chifuwa, kusuntha kosuntha.
- Opukutira ndi ndodo mpaka pansi.
- Opaka ndi ndodo pamimba.
- Opukutira ndi ndodo miyendo atakhala pampando.
- Kutchetchera khutu.
- Kugona kumbuyo kwanu, ndikunyamula miyendo yanu pansi (pansi pa mutu mutha kuyika pilo).
- Kugona kumbuyo kwanu, kumayenda mozungulira ndi miyendo yonse iwiri, kukwera njinga.
- Kugona pamimba panu, pumulani manja pansi, inhale, gwada, gwadani pansi, exhale. Bwerezani.
- Kuyenda momasuka m'malo kuti mubwezeretse kupuma.
