KUCHITA MASEWERA OLIMBITSA THUPI A SHUGA - NJIRA NDI NJIRA ZOCHIRITSIRA

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Matenda a shuga ndi matenda omwe amaphatikizidwa ndi kuchuluka kwa shuga m'magazi a munthu, kuthira kwa shuga ndimaselo a ziwalo, ndikuchepa kwa hemoglobin komanso kusakwanira kwakudya kwa ziwalo ndi minofu.

Zotsatira za matenda a shuga nthawi zambiri zimawonekera pakuwonongeka kwa makoma amitsempha yamagazi, kuchepa kwa lumen yawo, mawonekedwe a matenda amtima. Odwala, kuchuluka kwa ntchito kumachepa ndipo mphamvu ya metabolism imafooka. Komanso, matenda ashuga amakhudza impso (nephropathy), pamakhala kumva kutopa mu miyendo, minyewa yolimbitsa thupi, zilonda zam'mimba.

Kulimbana ndi matenda amtundu wa 2 m'mbuyomu kapena kuthana ndi vuto la matenda a shuga 1 kungakhale zinthu ziwiri izi: kudya komanso kuchita masewera olimbitsa thupi. Mavuto azinthu zonse ziwiri amatsogolera kutsika kwa shuga wamagazi, kuchepa kwa zotsatira zowononga za shuga.

Chifukwa chiyani kuchita masewera olimbitsa thupi kwa matenda ashuga?

Kuchita masewera olimbitsa thupi a shuga kumapereka:

Kuchepa kwa shuga m'magazi (panthawi yochita masewera olimbitsa thupi, mphamvu zomwe zimasungidwa mkati mwa maselo zimatha, ndipo amayamba kutenga shuga watsopano m'magazi).
Kuchepetsa mphamvu ya mafuta m'thupi ndi kuwonda.
Sinthani mtundu wa cholesterol m'mwazi ndi pazitseko zamitsempha yamagazi. Mu terminology yamankhwala, kusiyanitsa kwa cholesterol m'mitundu iwiri amavomerezedwa - kachulukidwe komanso kachulukidwe kwambiri. Kuchita masewera olimbitsa thupi kumapangitsa kuti pakhale kusintha kwa cholesterol (kachulukidwe kakang'ono) kukhala mawonekedwe ena (kachulukidwe kakang'ono), kothandiza m'thupi la munthu.
Sinthani nkhawa ya neuropsychic ikuyenda.
Life Extension Diabetesic.

Zomwe zingachitike ndi matenda ashuga: masewera olimbitsa thupi

Zochita zonse zolimbikitsidwa ndi odwala matenda ashuga aerobic. Kodi mawuwa amatanthauza chiyani?

Masewera olimbitsa thupi a Aerobic ndi omwe safuna kupumira msanga komanso minyewa yayikulu.

Gulu lochita masewera olimbitsa thupi limatchedwa anaerobic, imakhala ndi maphunziro opititsa patsogolo, katundu wambiri (mwachitsanzo - kupopera).

Kuchita masewera olimbitsa thupi a Aerobic sikupereka kuwonjezeka kwakukulu kwa minofu, koma izi sizofunikira kwa odwala matenda ashuga. Chachikulu ndichakuti maphunziro a aerobic amatha kutsitsa shuga wamagazi ndikuchepetsa mafuta m'thupi. Kodi zikuyenda bwanji?

Pakulimbitsa thupi kumachitika, glycogen m'misempha imasinthidwa kukhala glucose ndikukumana ndi mpweya. Chifukwa cha zomwe glucose amachita ndi mpweya, mpweya wa kaboni umapangidwa, madzi ndi mphamvu zimatulutsidwa kuti ziziyenda mtsogolo komanso kuchita zolimbitsa thupi.

Chofunikira kwambiri machitidwe aerobic ndi mpweyaNdi katundu wokhazikika, nthawi zonse kumakhala kokwanira kuti vutoli lithe.

Ndi katundu wambiri kwambiri, mpweya wabwino ndi wokwanira.

Maselo a ziwalo zamagetsi amagwiritsa ntchito mphamvu zosungira ndipo amafunika kuti adzikonzenso mwachangu. Chiwindi chimatulutsa shuga m'magazi, koma shuga sangatengeke pazifukwa ziwiri: palibenso insulin yokwanira kapena chifukwa chake glucose sangadutse m'mitsempha yamagazi kulowa m'maselo) ndipo palibe okosijeni wokwanira (kuti oxidation ichitike). Chifukwa chake, shuga wambiri komanso kusowa kwa mphamvu m'maselo amapangidwa, nthawi zambiri amawonongeka, chikomokere.

Tikhazikitsa mitundu yayikulu ya masewera olimbitsa thupi omwe awonetsedwa kwa odwala matenda ashuga m'makalasi:

Kuyenda, kuyenda (osanyamula katundu wolemera, mwamayendedwe anu, makamaka mukatha kudya nkhomaliro, chakudya chamadzulo kapena kadzutsa).
Kuyenda pang'onopang'ono (kupuma modekha).
Kusambira (palibe mpikisano).
Kudekha mtima.
Oyendetsa ma skate, ma skate, kuyenda kumayiko ena (mosangalatsa, popanda mpikisano ndi anthu ena).
Makalasi ovina (opanda zinthu za miyala ndi ma roll ndi ochita masewera olimbitsa thupi).
Madzi am'madzi.

Zochita zolimbitsa thupi za aerobic tikulimbikitsidwa kuti ziperekedwe osachepera theka la ola patsiku.

Kodi sizingachitike ndi matenda ashuga?

Thamanga kuthamanga.
Simungayende ndikuthamanga kwambiri kwa iwo omwe ali ndi phazi la matenda ashuga (mumatha kusambira ndi kukwera njinga), komanso omwe adwala matenda osokoneza bongo a shuga kapena omwe akumva kupweteka kwambiri m'matumbo awo.
Simungachite dumbbells ndimavuto amaso.

Kuti mudzikweze ndi kuchuluka kwa ma ketones (acetone) mumkodzo kumatsimikiziridwa ndi zingwe zoyeserera.
Mobwerezabwereza gwiritsani ntchito zolimbitsa thupi (kukoka, kukankha, kugwirira ntchito ndi bar).
Chitani zolimbitsa thupi ndi shuga wambiri (osapitirira 15 mmol / l).

Mawonekedwe a maphunziro akuthupi a shuga

Ndikofunikira kuyeza shuga m'magazi asanachitike komanso atatha.
Mutha kuchita masewera olimbitsa thupi mutatha kadzutsa, odwala matenda ashuga sangathe kudzinyamula "pamimba yopanda kanthu."
Choyimira chachikulu pakuwunikira momwe thupi liliri panthawi yamakalasi - masewera olimbitsa thupi amachitidwa mpaka kuwoneka kutopa pang'ono, palibenso.
Kutalika kwamakalasi kumatengera kukula kwa matenda ashuga. Kwa odwala omwe ali ndi gawo lalikulu la matendawa, nthawi yolimbitsa thupi imangokhala mphindi 20 patsiku. Ndi zolimbitsa mwamphamvu - 30-30 mphindi patsiku. Mu gawo loyambirira la matendawa, nthawi yolimbikitsidwa yochita masewera olimbitsa thupi ndi mphindi 50-60 tsiku lililonse.

Mndandanda wa Zochita Zakuthambo

Zochita zolimbitsa thupi zitha kugawidwa m'magulu:

Kubwezeretsa kwa aerobic kuti muchepetse shuga.
Zochita zolimbitsa miyendo.
Kuchita masewera olimbitsa thupi.

Masewera olimbitsa thupi kuti athetse magazi kulowa m'miyendo

Gululi la masewera olimbitsa thupi, chifukwa chofunikira kwambiri pamoyo wa odwala matenda ashuga, liyenera kuchitidwa tsiku lililonse kwa mphindi zosachepera 15.

Masewera olimbitsa thupi amathandizira magazi kulowa m'miyendo, kupewa matenda opatsirana ndikuchepetsa ululu wamisempha.

Kuyimirira: falitsani (kunyamula kulemera) kumapazi - kuyambira masokosi mpaka pakati pa phazi mpaka chidendene, kenako ndikubwerera masokosi.
Kuti muwuke zala ndi kugwa kumapazi onse.
Kukhala pamipando: kusunthira zala zanu - kwezani, kwezani, kwezani pansi. Tengani pensulo ndi zala zanu ndikusunthira kwina, mosinthana ndi phazi lililonse.
Kuyenda mozungulira ndi zala.
Kuyenda mozungulira ndi zidendene - pomwe masokosi amapumula pansi (izi zimagwira bondo ndipo zimayendetsa kutuluka kwa magazi m'chiuno cholumikizira).
Kugona kumbuyo kwanu - njinga - timatembenuza poyesa njinga.

Zochita zilizonse zimachitidwa maulendo 10, zovuta zonse zimatenga mphindi 10 mpaka 15.

Matenda A shuga

Kulimbitsa thupi kwenikweni sikuloledwa kwa odwala matenda a shuga. Koma masewera olimbitsa thupi omwe ali ndi ma dumbbells ochepa (1-2 makilogalamu) amaloledwa ngakhale kulandiridwa.

Maphunziro a Dumbbell a odwala matenda ashuga amalimbikitsidwa mpaka mphindi 15 patsiku. Timalimbikitsa ntchito zotsatirazi:

Kuyimirira ndi mabumbidwe m'manja: kwezani manja anu m'mbali mwake ndikuwatsitsa, ndikuwanyamula m'manja otambasuka patsogolo panu.
Kwezani dzanja limodzi ndi chopunthwitsa pamutu panu, nkuligwirizira ndi tsinde ndikutsitsa burashi yoyimbira pansi kumbuyo kwanu (kumbuyo kwa mutu wanu).
Kwezani ndikukweza mikono yanu ndi ma dumbbell kupita kumbali. Yendani manja kuchokera kumbali kupita kutsogolo ndi kumbuyo.
Manja okhala ndi dumbbells pansi. Kwezani mabulashi oyendetsa mabampu kuti mugwede, ndikugwada.

Matenda olimbitsa thupi a shuga

Cholinga cha masewera olimbitsa thupi ndikupereka maselo a mthupi ndi mpweya wofunikira.

Pali njira zingapo zopumira za odwala matenda ashuga, dziwani ndi ena otchuka kwambiri.

Mpweya wotentha kuchokera ku Academician Vilunas

Njirayi imakhazikika pakuwonjezera kuchuluka kwa mpweya womwe umalowa m'maselo. Mtsogolomo, izi zimapangitsa ntchito ya maselo a beta omwe amapanga insulin. Pali kuchuluka kwa insulin m'magazi.

Njira yothandizira kupumira movutikira imafanana ndi njira yopumira yopumira (njira yodziwika yopumira yothandizira kulimbitsa thupi ndi psyche). Inhale ndi kutulutsa mkamwa, pomwe mpweya wambiri umalowa m'mapapu. Inhale ndi lalifupi komanso lolimba, kutulutsa ndikutali (masekondi atatu).

Ndikulimbikitsidwa kugwiritsa ntchito kupuma koteroko kwa mphindi 2-3 kangapo (3 mpaka 6) patsiku.

Masewera Olimbitsa Thupi

Kuchita kupumira kumeneku kumakhazikika pa kupuma kwamkokomo ndi mphuno pafupipafupi kupumira kwamphindi 60 pamphindi (kutulutsa mpweya ndi kosemphana, kosalamulirika). Mpweya wabwino wophatikizidwa umaphatikizidwa ndi zochitika zolimbitsa thupi, zomwe, panthawi yopuma, pang'ono kupindika pachifuwa kunja (mwamayendedwe osagwedezeka, kapena squat, kapena kudzikumbatira pamapewa, etc.). Chifukwa chochita masewera olimbitsa thupi kupuma, mapapu amadzazidwa ndi mpweya ndipo mpweya umakhala ndi ziwalo zonse ndi minofu. Toni yam'mimba imabwezeretseka, magazi amayenda, omwe amafunikira odwala matenda ashuga.

Njira yothandizira kupumira kwa Strelnikova yadzikhazikitsa yokha ngati njira yothanirana ndi chimfine, matenda a virus, bronchitis ndi asthmatic. Mndandanda wazotsutsana ndi makalasi malinga ndi luso la Strelnikova - kupezeka kwa magazi okhaokha.

Ma gymnastics othandizira kuphatikizidwa ndi mitundu ina ya masewera olimbitsa thupi kwa odwala matenda ashuga, amawonjezera mphamvu zamapapo, komanso amathandizira thupi ndi mpweya.

Maphunziro akuthupi a odwala matenda ashuga ndizofunikira, monga mpweya. Umoyo wamunthu wodwala matenda ashuga, komanso nthawi yake, zimatengera zakudya komanso zolimbitsa thupi. Maphunziro olimbitsa thupi otheka ndi zakudya zoyenera ndizofunikira kwambiri kuti achire bwino.

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