Za kufunika kwa maphunziro akuthupi
Zolimbitsa thupi komanso zotheka kuchita ndi gawo limodzi lofunikira la njira yolumikizirana chithandizo. Zakhazikikanso kuti nthawi zina munthu amachira matenda ashuga chifukwa chamasewera.
Magulu ophunzitsidwa bwino ophunzitsidwa bwino amatithandizira kupewa kunenepa kwambiri, kupewa mavuto a mtima, kuonjezera mphamvu yogwira ntchito ya munthu ndikulimbana ndi thupi, kuwonjezera mphamvu ndi mphamvu.
Kuyenda ngati gawo lamankhwala
Imodzi mwa masewera abwino kwambiri a odwala matenda ashuga ndikuyenda. Kuyenda kosavuta ndi kale ntchito yathanzi yathupi, yomwe imathandizira kuti pakhale mahomoni achisangalalo, minofu yamatoni, imathandizira kukweza kwa glucose. Ndipo, zowona, zoyenera komanso zoyenera pazosowa za thupi zimalepheretsa kuwoneka kwambiri, zomwe zimangowonjezera chikhalidwe chaumoyo.
Monga chithandizo chochizira, kuyenda kumakupatsani mphamvu kuti musunge minofu yanu, kuwotcha ma calorie, kukhalabe ndi mphamvu komanso kusangalala. Ndi njira yoyenera yophunzitsira payekha, siyowopsa ndi zotsatira zoyipa zilizonse.Komabe, pali vuto limodzi lomwe liyenera kukumbukiridwa nthawi zonse. Pambuyo pakuphunzitsidwa kwakuthupi, ngakhale pang'ono, hypoglycemia imatha kuchitika, ndiye kuti, kutsika kwamphamvu kwa glucose, kotero muyenera kumatenga nthawi zonse zinthu zamatumbo.
Pali njira zingapo zosavuta zamasewera a odwala matenda ashuga.
- Musanaphunzitsidwe, muyenera kuyeza shuga.
- Chimayenera kukhala chizolowezi kumanyamula zakudya zamafuta nthawi zonse, monga chokoleti kapena shuga. Pambuyo pa maphunziro, muyenera kudya zipatso zotsekemera, kumwa madzi. Ngati shuga wanu ali wotsika, chakudya chamagulu owonjezera chingafunike pakuchita masewera olimbitsa thupi.
- Kuchulukitsa ndikugwira ntchito mwamphamvu kumatsutsana. Katundu uyenera kukula pang'onopang'ono popanda kupsinjika mopitirira muyeso.
- Choyamba, muyenera kusankha nsapato zapamwamba komanso zapamwamba. Kumbukirani kuti mukudwala matenda ashuga, kuvulala kulikonse komanso kupukutira kungakhale vuto lalikulu, chifukwa zimatenga nthawi yayitali kuti muchiritsidwe. Nsapato zabwino ndizofunikira kwambiri kutonthoza, chitetezo ndi chisangalalo kuchokera ku maphunziro.
- Makalasi ayenera kukhala okhazikika, nthawi zina masewera olimbitsa thupi amatha kupanikizika thupi, osapindula, ndipo sangabweretse zotsatira zomwe mukufuna.
- Osamayamwa pamimba yopanda kanthu - izi zidzatsogolera kutsika lakuthwa kwa shuga. Zabwino koposa zonse, ngati phunziroli lidzachitike m'mawa, maola awiri kapena atatu mutatha kudya.
- Chomwe chikuwonetsa kuyamba masewera olimbitsa thupi ndi matenda ashuga a mtundu woyamba 1 ndi mtundu wa 2. Komanso, nthawi iyenera kusankhidwa aliyense payekhapayekha - kuyambira mphindi 15 ndikuyenda mwamasewera mwamphamvu.
- Pofuna kupewa kuchepa kwambiri kwa shuga (hypoglycemia), muyenera kuyang'anitsitsa zakudya, kuchita masewera olimbitsa thupi nthawi yomweyo osapewera maphunziro, komanso kuyeza kuchuluka kwa shuga pamaso pa kalasi. Dokotala waluso yemwe amayang'ana wodwalayo ayenera kusintha mosamalitsa zakudya ndi chithandizo cha insulin poganizira zolimbitsa thupi. Kumwa madzi ambiri kumalimbikitsidwanso.
- Hyperglycemia - kuchuluka kwa shuga - kumatha kuchitika ngakhale mutayamwa. Kwa odwala omwe ali ndi matenda a shuga a 2 omwe ali ndi shuga ambiri, masewera olimbitsa thupi akhoza kukhala otsutsana. Kwa iwo opitilira zaka 35 omwe ali ndi matenda ashuga omwe amakhala ndi zaka zoposa 10-15, tikulimbikitsidwa kuti tichite mayeso tisanakhazikitse dongosolo la maphunziro. Pali zinthu zina zowopsa, monga atherosulinosis kapena kusuta, zomwe zimapangitsa kuti mankhwalawo akhale othandizira ndipo zimatha kukhala cholepheretsa kuyenda ndi masewera ambiri.
Kuyenda Nordic
Posachedwa pokhapokha pamasewera othamanga, Nordic kuyenda ndi imodzi mwamasewera abwino kwambiri omwe si akatswiri. Mukuyenda kwa Nordic, ndikosavuta kusintha kukula molingana ndi zosowa za thupi, nthawi yomweyo, mumaphunzitsira ndikusunga pafupifupi 90% ya minofu yonse kamvekedwe.
Malo ogulitsa zamalonda amagulitsa timitengo timene timakhala chifukwa timitengo tambiri yolakwika timadzaza mawondo ndi msana. Masewera achilendo awa amapereka mphamvu yofewa pamachitidwe onse ndi minofu ya thupi, imasintha bwino thanzi komanso chitetezo chokwanira, ndipo koposa zonse, imapezeka ndi anthu omwe ali ndi matenda ambiri komanso pafupifupi msinkhu uliwonse.
Kuthamanga kwa kayendedwe kamasankhidwa payekha, palibe miyezo, yofunikira kwambiri ndiyo makalasi omwe amachitika pang'onopang'ono komanso mwamphamvu kwambiri yomwe imakwanira thupi lanu. Ndodo zimagwiritsidwa ntchito kuti zizitsamira ndi kukankhira kumbali, kupita kutsogolo.
Kuthamanga
Kuthamanga kumatha kuchita zabwino kwa odwala omwe ali koyambirira kwa matendawa, popanda kunenepa kwambiri komanso popanda zinthu zina zowopsa. Ngati kuyenda mumtundu wopepuka kumawonetsedwa kwa aliyense, ndiye kuti kuthamanga kumayendetsedwa mosamalitsa.
Zoyipa:
- Kunenepa kwambiri, kunenepa kwambiri kuposa 20 kg.
- Retinopathy
- Mitundu yambiri ya matenda a shuga, pakakhala zovuta kuwongolera kuchuluka kwa shuga ndikuyembekezera zotsatira za kupsinjika.
Jogging ndi mtundu wabwino kwambiri wa masewera olimbitsa thupi odwala omwe ali ndi matenda osokoneza bongo pang'ono kapena kumayambiriro kwa matendawa. Kuwotcha mphamvu zama calories ndi minofu yomanga pamodzi ndi chakudya chokhazikitsidwa bwino komanso mankhwala kungapangitse kagayidwe kake kake kapena kuchepetsa ziwonetsero za matendawa pang'ono.
Makalasi othamanga sathanso kuyambika mwadzidzidzi komanso nthawi yomweyo ndi katundu wolemera. Makalasi oyamba amakonzedwa bwino ngati kuthamanga ndi kuyenda, popeza kale anali atatambasulidwa ndikukula. Kukula kwa kuthamanga kuyenera kuwonjezeka pang'onopang'ono, osachita nawo nkhondo kapena kuyesera kufikira mawonekedwe aliwonse othamanga. Cholinga cha maphunziro akuthupi sikukhazikitsa mbiri, koma kukonza kagayidwe ndi thanzi.
Palibe yankho lotsimikizika pa masewera omwe ali abwino okhaokha odwala matenda ashuga. Koma mfundo zokhala ndi moyo wathanzi zikusonyeza kuti muyenera kuchita zolimbitsa thupi monga thanzi lanu limalola. Ngati mutha kuthamanga ndipo dokotala amalola kuphunzitsidwa kwamphamvu motere, musakhale aulesi ndipo m'malo mwake othamanga ndikuyenda. Ndipo musaiwale kuti nthawi ndi nthawi anthu amatha kuchira matenda ashuga chifukwa cha katundu wolemera komanso zolimbitsa thupi.
Ulesi ndi kusafuna kusintha momwe moyo umafunira zimapangitsa kuti tsiku lina zitha kuti sungathe kuyenda mokhazikika osadandaula za kuchuluka kwa shuga.
