MAPHUNZIRO AKUTHUPI A MATENDA ASHUGA. KUCHITA MASEWERA OLIMBITSA THUPI A SHUGA

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Maphunziro olimbitsa thupi olimbitsa thupi ndi gawo lotsatira mu pulogalamu yathu yothandizira odwala matenda a shuga 2, mutatha kudya kwamoto wotsika kwambiri. Maphunziro akuthupi ndizofunikira kwambiri, kuphatikiza kudya zakudya zamagulu ochepa, ngati mukufuna kuchepa thupi ndi matenda ashuga 2 komanso / kapena kuonjezera mphamvu ya maselo ku insulini. Ndi matenda a shuga 1, vutoli ndilovuta kwambiri. Chifukwa mwa odwala omwe ali ndi matenda amtunduwu, kuchita masewera olimbitsa thupi kumatha kupangitsa kuti magazi aziwongolera. Komabe, pankhani iyi, mapindu a maphunziro akuthupi amapitilira muyeso wawo.

Maphunziro akuthupi a matenda ashuga - mtengo wotsika ndi khama, phindu lalikulu laumoyo

Musanayambe kuchita masewera olimbitsa thupi, ndibwino kukambirana izi ndi dokotala wanu kuti apereke patsogolo. Chifukwa pali mndandanda waukulu wa contraindication amitundu yosiyanasiyana yochita masewera olimbitsa thupi amtundu 1 komanso matenda a shuga. Komabe, tikumvetsetsa kuti, kwenikweni, odwala matenda ashuga ochepa amalankhula ndi dokotala za maphunziro awo akuthupi. Chifukwa chake, munkhani yomwe ili pansipa timapereka mndandanda wazotsutsana ndikupanga mosamala.

Chifukwa chiyani zolimbitsa thupi ndi matenda ashuga

Tisanapereke malingaliro pa maphunziro akuthupi a matenda amtundu wa 2 kapena matenda ashuga 2, tiwone chifukwa chake izi ndizofunikira. Ngati mumvetsetsa bwino zomwe zolimbitsa thupi zimabweretsa, ndiye kuti mungakhale ndi mwayi wotsatira malangizo athu.

Pali umboni kuti anthu omwe amathandizira zolimbitsa thupi adakali achichepere. Khungu lawo limayamba pang'onopang'ono kuposa anzawo. Pakatha miyezi yambiri yophunzirira matenda ashuga, mudzawoneka bwino ndipo anthu ayamba kuzizindikira. Nthawi zambiri samanena mokweza mawu chifukwa amawachitira nsanje, koma malingaliro awo ndiabwino kwambiri. Mwina maubwino omwe masewera olimbitsa thupi amabweretsa mosangalatsa angakulimbikitseni kuti muzitsatira mosamala malangizo athu ena othandizira odwala matenda ashuga.

Nthawi zina anthu amayamba kuchita masewera olimbitsa thupi chifukwa amafunika kutero. Koma nthawi zambiri palibe chabwino chomwe chimatuluka pamiyeso yotere, chifukwa imayimitsidwa mwachangu. Muyenera kumachita masewera olimbitsa thupi, ngati zingakhale zosangalatsa. Kuti tichite izi, pali zinthu ziwiri zomwe ziyenera kuthetsedwa:

Sankhani masewera olimbitsa thupi omwe angakusangalatseni, osakutopetsani.
Phatikizani moyenera maphunziro akuthupi mumtambo wamoyo wanu.

Iwo omwe amasewera masewera pamalo amateur amalandira zabwino kuchokera ku izi. Amakhala nthawi yayitali, amadwala pang'ono, amawoneka ocheperanso komanso achimwemwe. Anthu olimbitsa thupi kwenikweni alibe mavuto okhudzana ndi "zaka" - matenda oopsa, mafupa, matenda a mtima. Ngakhale mavuto a kukumbukira mukakalamba sakhala wamba. Ngakhale atakalamba, ali ndi mphamvu zokwanira kulimbana bwinobwino ndi maudindo awo pantchito komanso m'banja.

Kuchita masewera olimbitsa thupi kuli ngati kupulumutsa ndalama posungira banki. Mphindi 30 zilizonse zomwe mumagwiritsa ntchito lero kuti mukhale okonzeka kulipira nthawi zambiri mawa. Dzulo lokha, mukumayenda, mukuyenda masitepe ochepa kukwera masitepe. Mawa mudzawulukira pamasitepe awa. Muyamba kuyang'ana komanso kumva kuti ndinu achichepere. Ndipo zonsezi osanenapo zowona kuti masewera olimbitsa thupi adzakupatsani chisangalalo chochuluka pakali pano.

Momwe maphunziro akuthupi amasangalalira komanso amakuthandizani kuti muchepetse thupi.

Mukamachita masewera olimbitsa thupi, mafuta ochepa amawathera, pokhapokha mutachita masewera olimbitsa thupi kwa maola angapo tsiku lililonse. Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kunenepa kwambiri komanso kuthandizira kuchepetsa kunenepa. Koma izi sizichitika mwachindunji. Chifukwa cha maphunziro akuthupi, anthu ambiri sakonda kudya kwambiri. Ndipo ngati akufuna kudya, ndiye kuti alola kudya mapuloteni kuposa chakudya. Chomwe chimapangitsa chidwi chodabwitsa ichi chikuwonjezereka kuti ndi kuchuluka kwa ma endorphin mu ubongo pakuchita masewera olimbitsa thupi.

Endorphin ndi "mankhwala" achilengedwe omwe amapangidwa mu ubongo. Amathandizira kupweteka, kumawonjezera kusinthasintha ndikuchepetsa chilakolako chofuna kudya kwambiri ndi chakudya. Ngati matenda a shuga sawongolera bwino, ma endorphin amatsitsidwa. Ndipo ngati mupitilizabe kuchita masewera olimbitsa thupi, ndiye kuti izi zikuwonjezeka kwambiri. Endorphins amatchedwanso "mahomoni achisangalalo". Amatipatsa chisangalalo cha maphunziro akuthupi.

M'nkhani yakuti "Kodi Mungatani Kuti Muchepetse Thupi la shuga," tafotokoza momwe kunenepa kumakulira molingana ndi ndondomeko yoyipa yozungulira. Maphunziro akuthupi amapereka "gulu loyipa" lomwelo, motsutsana, chifukwa ndilothandiza. Mukaphunzira kuti musangalale ndikuwonjezereka kwa ma endorphin, mudzakopeka ndikuphunzitsidwa mobwerezabwereza. Chiwonetsero chochepa komanso shuga wabwinobwino imakhala mabonasi ena osangalatsa.

Maphunziro akuthupi a matenda amtundu 1 shuga

Odwala omwe ali ndi matenda a shuga a mtundu woyamba, omwe amadziwa zambiri, asanayambe pulogalamu yathu yothandizira, nthawi zambiri amakhala ndi madontho a shuga m'magazi kwa zaka zambiri. Kuchuluka kwa shuga kumayambitsa kupsinjika kwakanthawi komanso kukhumudwa. Muzochitika zoterezi, alibe nthawi yophunzira zolimbitsa thupi, chifukwa chake kukhala pansi kumakulitsa mavuto awo. Maphunziro akuthupi a matenda amtundu 1 amakhala ndi zovuta pakuwongolera shuga. Nthawi zina, sangangokhala wotsika, komanso kuwonjezera shuga. Kuti mupewe izi, muyenera kuyang'anira kwambiri kudziletsa, ndipo nkhani yomwe ili pansipa ikufotokoza mwatsatanetsatane momwe mungachitire.

Komabe, mapindu olimbitsa thupi amakhala ochulukirapo nthawi zambiri kuposa ntchito zomwe amapereka. Timalimbikitsa kwambiri maphunziro azolimbitsa thupi a matenda amtundu wa 1 kuti akhale oyenera. Ngati mumachita masewera olimbitsa thupi mwamphamvu komanso pafupipafupi, ndiye kuti mutha kukhala ndi thanzi labwino kuposa anzanu omwe alibe shuga. Masewera amateur amakupatsani mphamvu zambiri kuti mulimbane ndi maudindo kuntchito komanso kunyumba. Mudzakhala ndi mphamvu komanso chidwi chochulukirapo kuti muchepetse matenda anu a shuga.

Odwala amtundu wa shuga 1 omwe amakonda kuchita masewera olimbitsa thupi nthawi zambiri amatha kutsatira kadyedwe ndi kuyeza shuga m'magazi awo kwambiri kuposa omwe ali aulesi. Izi zimatsimikiziridwa ndi maphunziro akulu.

Maphunziro akuthupi m'malo mwa insulin mu mtundu wa 2 shuga

Mtundu wachiwiri wa matenda ashuga, kuchita masewera olimbitsa thupi ndikofunikira kwambiri chifukwa kumawonjezera chidwi cha maselo ku insulin, i.e., kumachepetsa insulin. Zatsimikiziridwa kuti kukula kwa minofu chifukwa cha kuphunzitsidwa kwamphamvu kumachepetsa kukana kwa insulin. Mukamachita kuthamanga kapena mitundu ina ya ma Cardio ogwiritsidwa ntchito, minofu misa sikukula, koma zotsatira zofananira zimawonedwa. Inde, mutha kumwa mapiritsi a Siofor kapena Glucofage, omwe amachititsa kuti maselo azikhala ndi insulin. Koma ngakhale masewera olimbitsa thupi osavuta kwambiri amachititsa kuti maulendo 10 akhale othandiza kwambiri.

Kukana kwa insulin kumayenderana ndi kuchuluka kwa mafuta pamimba ndi m'chiuno mpaka minofu. Mafuta ochulukirapo komanso minyewa yochepa m'thupi, amachepetsa mphamvu ya maselo othandizira. Pamene thupi lanu liphunzitsidwa bwino, mumakhala mankhwalawa a insulin ochepa omwe mungafunike. Ndipo insulin yochepa yomwe imazungulira m'magazi, mafuta ochepa amadzasungidwa. Kupatula apo, timakumbukira kuti insulini ndiye mahomoni akuluakulu omwe amalimbikitsa kunenepa kwambiri komanso kupewa kunenepa.

Ngati mumachita zolimbitsa thupi, ndiye kuti patatha miyezi ingapo yophunzirira thupi, chidwi chanu ku insulin chidzakulirakulira. Izi zimathandizira kuchepetsa thupi komanso kupangitsa kuti magazi azikhala osavuta. Zonsezi zidzatsogolera kuti ma cell a beta otsala a kancreas anu apulumuka, ndipo ambiri omwe ali ndi matenda ashuga amatha kuletsa jakisoni wa insulin. Mtundu wachiwiri wa matenda ashuga, 90 mwa anthu 100%, okhawo omwe ndi aulesi omwe amatha kuchita masewera olimbitsa thupi omwe ayenera kudya jakisoni wambiri. Kodi "kulumpha" kuchokera ku insulin yokhala ndi matenda a shuga a 2 akufotokozedwa mwatsatanetsatane m'nkhani "Aerobic and Anaerobic Exercise".

Kodi masewera olimbitsa thupi ndi abwino kwa matenda ashuga

Zochita zolimbitsa thupi kwa odwala matenda a shuga zomwe tikambirane zimagawika mphamvu ndi zolimbitsa thupi. Masewera olimbitsa thupi - uku ndikweza kukweza thupi mu masewera olimbitsa thupi, mwachitsanzo, kulimbitsa thupi, komanso kukankha ndi ma squats. Werengani zambiri za Kuphunzitsa Amphamvu (Kulimbitsa Thupi) kwa Matenda A shuga. Cardio kulimbitsa - kulimbitsa mtima dongosolo, sinthanso magazi ndi kupewa kugunda kwa mtima. Mndandanda wawo umaphatikizapo kuthamangira, kusambira, kupalasa njinga, kugwada, kuyendetsa njinga, ndi zina. Werengani zambiri mu "Zochita za mtima." Pazosankha zonsezi, zotsika mtengo kwambiri komanso zopangidwa mwaluso ndizoyendetsa bwino.

Apa ndikukulimbikitsani buku la Chris Crowley "Achichepere chaka chilichonse." Ili ndi buku labwino kwambiri momwe mungagwiritsire ntchito maphunziro anu akuthupi kuti muwonjezere moyo wanu ndikuwongolera. Buku lokondedwa la opuma pantchito aku America. Ndikhulupirira kuti anthu omwe tapuma pantchito komanso anthu omwe ali ndi matenda ashuga sayeneranso kukhala ndi moyo wabwinoko kuposa anthu aku America, chifukwa chake ndikulimbikitsa owerenga za bukuli.

Wolemba wake, Chris Crowley, tsopano ali ndi zaka pafupifupi 80. Komabe, ali pabwino kwambiri, amagwira ntchito zolimbitsa thupi, akuyenda nthawi yozizira komanso njinga zamalimwe. Timakhala ndi mizimu yabwino ndikupitilizabe kutisangalatsa ndi makanema olimbikitsawa (achingerezi).

Mu zolemba zina zokhudzana ndi matenda ashuga okhudzana ndi matenda a shuga --Med.Com, timalimbikitsa mabuku ena angapo. Ngati zomwe zili patsamba lathuli zikuwoneka kuti ndizomveka komanso zothandiza kwa inu, onetsetsani kuti mwapeza ndikuwerengera mabuku. Chifukwa zolemba zimafotokozera njira zoyenera zophunzitsira odwala matenda ashuga kwambiri. Kwenikweni, timayang'ana pa zabwino zambiri zomwe mungapeze pamasewera amateur. Ndipo njirazi zikufotokozedwa mwatsatanetsatane m'mabuku. Ndani akufuna - kuwapeza mosavuta ndikuwaphunzira.

Chimodzi mwazinthu zazikulu za Chris Crowley: "Kuphunzitsa Cardio kumatipulumutsa, ndipo kuchita masewera olimbitsa thupi kumapangitsa kuti akhale oyenera." Kuchita zolimbitsa thupi kumathandizanso kuti mtima usafike pamtima, motero kupulumutsa moyo ndikuwonjezera. Makalasi ochita masewera olimbitsa thupi amachiritsa mozizwitsa mavuto okhudzana ndi zaka. Pazifukwa zina, amabwereranso kwa achikulire kuthekera kokuyenda molunjika, mokongola, monga muubwana, osakhumudwitsidwa kapena kugwa. Chifukwa chake, kuphunzitsidwa kwamphamvu kumapangitsa moyo kukhala woyenera.

Lingaliro ndilakuti zonse ziwiri izi zolimbitsa thupi ndizofunikira kuphatikiza. Lero mulimbitsa dongosolo la mtima wanu mwakuthamanga kapena kusambira, ndipo mawa mupita ku masewera olimbitsa thupi.

Kodi pulogalamu yoyeserera shuga iyenera kukhala yotani? Iyenera kukwaniritsa izi:

Zoletsa zonse zokhudzana ndi zovuta za matenda ashuga zomwe zidayamba kale mwa inu zikutsatiridwa.
Ndalama zolipira zovala, nsapato, zida, ziwalo zolimbitsa thupi ndi / kapena chimbudzi cha dziwe ziyenera kukhala zokwera mtengo.
Malo ophunzirira sayenera kukhala kutali kwambiri, osafikirika.
Munali ndi nthawi yochita masewera olimbitsa thupi pafupifupi tsiku lililonse. Ndipo ngati mudapuma kale pantchito - ndibwino kwambiri kuphunzitsa tsiku lililonse, masiku 6 pa sabata, osachepera mphindi 30-60 patsiku.
Zochita zolimbitsa thupi zimasankhidwa kuti minofu, mphamvu, ndi kupirira zimangidwe.
Pulogalamuyi imayamba ndi katundu wocheperako, yemwe pang'onopang'ono amawonjezeka pakapita nthawi "ndikukhala bwino."
Zochita za Anaerobic zamagulu amodzimodzi a minofu sizichita masiku awiri motsatana.
Simunayesedwe kuthamangitsa zojambula, mumachita izi pofuna kusangalala.
Mwaphunzira kusangalala ndi maphunziro akuthupi. Ichi ndi chikhalidwe chovuta kwambiri kuti mupitirize kuchita masewera olimbitsa thupi pafupipafupi.

Kusangalatsa kochita masewera olimbitsa thupi kumabweretsa kumasulidwa kwa ma endorphin, "mahomoni achisangalalo". Chinthu chachikulu ndikuphunzira momwe mungamverere. Pambuyo pake, pamakhala mwayi woti mumachita masewera olimbitsa thupi pafupipafupi. M'malo mwake, anthu omwe amachita masewera olimbitsa thupi nthawi zonse amachita izi pofuna zosangalatsa za endorphins. Kupititsa patsogolo thanzi, kuchepa thupi, kusilira anthu omwe si amuna kapena akazi anzathu, kuwonjezera nthawi yayitali komanso kuwongolera matenda a shuga. Momwe mungasangalalire ndi kuthamanga kapena kusambira mosangalatsa - pali njira zotsimikiziridwa, werengani za iwo munkhani "Zochita zamtima zamatenda a shuga".

Momwe maphunziro a thupi amachepetsera insulin

Ngati mumachita masewera olimbitsa thupi amtundu uliwonse, ndiye kuti m'miyezi ingapo mutha kumva kuti insulini imakulitsa shuga wanu kwambiri. Chifukwa cha izi, Mlingo wa insulin mu jakisoni ufunika kuchepetsedwa kwambiri. Izi zikugwira ntchito kwa odwala omwe ali ndi matenda amtundu wa 1 komanso a 2. Ngati muleka kuchita masewera olimbitsa thupi, ndiye kuti izi zimapitilira milungu ina iwiri. Ndikofunikira kuti odwala omwe amachiza matenda awo a shuga ndi jakisoni wa insulin akonzekere bwino. Ngati mupita paulendo wa sabata limodzi ndipo simukachita masewera olimbitsa thupi, ndiye kuti kumva kwanu kwa insulini sikungakhale koopsa. Koma ngatiulendo wovuta ukatenga nthawi yayitali, ndiye kuti mukuyenera kupita ndi insulin yayikulu.

Kuwongolera shuga m'magazi odwala odwala matenda a shuga

Kuchita masewera olimbitsa thupi kumakhudzanso magazi a magazi. Pazinthu zina, maphunziro akuthupi sangangoletsa shuga wamagazi, komanso kuwonjezera. Chifukwa cha izi, zolimbitsa thupi zitha kupangitsa kuti shuga iwongolere pang'ono kwa iwo omwe amathandizidwa ndi jakisoni wa insulin. Mulimonsemo, maubwino omwe maphunziro amthupi amabweretsa ndi akulu kwambiri kwa matenda amtundu wa 2 kapena mtundu wa 2, ndipo amawonjezerapo zovuta. Pokana kuchita masewera olimbitsa thupi ku matenda ashuga, mwachiwonekere mumakhala ndi moyo wopanda pake wokhala ndi olumala.

Kuchita masewera olimbitsa thupi kumabweretsa mavuto kwa anthu omwe amamwa mapiritsi a shuga, omwe amathandizira kapamba kuti apange insulin yambiri. Tikukulimbikitsani kuti musiye mapiritsi ngati amenewa, m'malo mwake munapezanso njira zina zochizira matenda ashuga. Kuti mumve zambiri, onani matenda a shuga a Type 2 ndi matenda a shuga 1.

Nthawi zambiri, masewera olimbitsa thupi amachepetsa shuga, koma nthawi zina amawonjezera. Maphunziro akuthupi a shuga, monga lamulo, amachepetsa shuga m'magazi, chifukwa m'maselo kuchuluka kwa mapuloteni - shuga onyamula - amakula. Kuti shuga ichepe, zinthu zingapo zofunika kuzisunganso chimodzimodzi:

zolimbitsa thupi ziyenera kukhala zazitali;
kuchuluka kwa insulin kuyenera kusungidwa m'magazi;
kuyambira shuga wamagazi sikuyenera kukhala kwambiri.

Othamanga athanzi, omasuka, omwe timalimbikitsa odwala onse omwe ali ndi matenda ashuga, sikuti amawonjezera shuga. Monga kuyenda. Koma zina, zowonjezera mphamvu zamphamvu zolimbitsa thupi poyamba zimatha kuwonjezera. Tiyeni tiwone momwe izi zimachitikira.

Chifukwa chiyani maphunziro akuthupi amatha kuwonjezera shuga

Zochita zolimbitsa thupi zolimbitsa kwambiri kapena zolemera - kukweza kulemera, kusambira, kupindika, tenisi - nthawi yomweyo zimayambitsa kutulutsa kwa mahomoni opsinjika m'magazi. Ma mahomoni - epinephrine, cortisol, ndi ena - amapereka chiwindi chizindikiro kuti ndikofunikira kusintha masitolo a glycogen kukhala glucose.Mwa anthu athanzi, kapamba amapanga insulin yokwanira kuti achulukitse shuga. Monga mwachizolowezi, mwa odwala matenda ashuga zonse zimakhala zovuta. Tiyeni tiwone momwe shuga ya magazi imakhalira m'malo otere kwa odwala omwe ali ndi matenda a 2 komanso a 2.

Odwala omwe ali ndi matenda a shuga a 2, gawo loyamba la insulin limatupa. Werengani zambiri za izi: "Momwe insulini imayang'anira shuga momwe magazi amasinthira komanso zomwe zimasintha ndi shuga." Ngati munthu wodwala matenda ashuga atachita masewera olimbitsa thupi kwa mphindi zingapo, ndiye kuti shuga ya magazi ake imakwera, koma pamapeto pake amachepetsa kubwerera mwakale, chifukwa cha gawo lachiwiri la kupanga insulini. Mapeto ake ndikuti ndi mtundu wa 2 shuga, masewera olimbitsa thupi omwe amakhala ndi nthawi yayitali ndi othandiza.

Mtundu woyamba wa matenda ashuga, umakhala wosokoneza kwambiri. Apa wodwalayo adayamba kuchita masewera olimbitsa thupi, ndipo shuga yake yamwazi inadumpha nthawi yomweyo chifukwa cha kutulutsidwa kwa mahomoni opsinjika. Ngati munthu wodwala matenda ashuga ali ndi insulin yaying'ono m'magazi, ndiye kuti glucose onseyu sangathe kulowa m'maselo. Zikatere, shuga wamagazi akupitilizabe kukula, ndipo ma cell amafukula mafuta kuti apeze mphamvu zomwe amafunikira. Zotsatira zake, munthu amamva kuwawa komanso kufooka, zimamuvuta kuti aphunzitse, ndipo zovuta za matenda ashuga zimayamba kukhazikika.

Kumbali ina, tingoyerekeza kuti mwalandira jakisoni wokwanira m'mawa kuti mukhalebe ndi shuga. Komabe, masewera olimbitsa thupi amalimbikitsa zochita za insulin, chifukwa amathandizira ntchito ya omwe amayendetsa shuga m'mapuloteni. Zotsatira zake, kuchuluka kwanu kwa insulin yochulukirapo kungakhale kokwanira kwambiri kuti mukhale ndi masewera olimbitsa thupi, ndipo shuga yanu yamagazi imatsika kwambiri.

Zingakhale zoyipa kwambiri ngati mutabayira insulin yowonjezera m'matumbo oyenda pamwamba pa minofu yomwe ikugwira ntchito. Zikakhala zotere, kuchuluka kwa insulini kuchokera m'magazi a jakisoni m'magazi kumatha kuchuluka, ndipo izi zimayambitsa hypoglycemia. Komanso, ngati mwachita mwangozi jakisoni wa insulin m'malo mwa jakisoni wamafuta obwera. Kutsiliza: ngati mukufuna kuchita maphunziro olimbitsa thupi, ndiye kuti muchepetse mlingo wa insulin yokwanira ndi 20-50% pasadakhale. Momwe zimafunikira kutsitsidwa molondola zikuwonetsedwa ndi machitidwe.

Ndikwabwino kwa odwala omwe ali ndi matenda a shuga omwe amadalira insulin kuti asamachite masewera olimbitsa thupi kwa maola atatu atatuluka. Ngati mukufuna kuphunzitsa m'mawa, ndiye kuti mungafunike kuwonjezera jakisoni wa insulin mwachangu musanayambe kalasi. Werengani zomwe zachitika m'mawa. Ikufotokozanso momwe mungayilamulire. Mwambiri kuti mutha kuchita popanda kuwonjezera jakisoni wa insulin yochepa ngati mumachita masewera olimbitsa thupi masana.

Kupewa ndi kuponderezana kwa hypoglycemia

Nkhani yayikulu: “Hypoglycemia mu shuga. Zizindikiro komanso chithandizo cha hypoglycemia. "

Mwa anthu athanzi komanso odwala omwe ali ndi matenda ashuga a 2, hypoglycemia yofatsa panthawi yophunzirira thupi imaletsedwa, chifukwa kapamba imasiya kukhathamiritsa magazi ake ndi insulin yake. Koma ndi matenda a shuga 1 amtunduwu palibe "inshuwaransi", chifukwa chake hypoglycemia panthawi yamaphunziro akuthupi ndiyotheka kwambiri. Zonsezi pamwambapa sizingakhale chifukwa chilichonse chokana kukonzekera maphunziro a shuga. Komanso, maubwino olimbitsa thupi amapitilira muyeso komanso zovuta zomwe amapanga.

Odwala omwe ali ndi matenda a shuga 1 amtundu wa 2 komanso omwe amadalira insulin mtundu wa 2 ayenera kutsatira izi:

Musachite masewera olimbitsa thupi ngati shuga wanu wayambira kwambiri. Mulingo wokhazikika ndi shuga wamagazi pamwamba pa 13 mmol / L. Kwa odwala matenda ashuga omwe amatsatira zakudya zamafuta ochepa, pamwamba pa 9.5 mmol / L. Chifukwa shuga wambiri panthawi yochita masewera olimbitsa thupi akupitilira kukula. Choyamba muyenera kuchepetsa kuti zizikhala zokhazikika, ndipo pokhapokha phunzirani zolimbitsa thupi, koma osati kale kuposa mawa.
Pa maphunziro akuthupi nthawi zambiri amayesa shuga wamagazi ndi glucometer. Osachepera kamodzi pa mphindi 30-60. Ngati mukumva zizindikiro za hypoglycemia, fufuzani shuga lanu nthawi yomweyo.
Chepetsani mlingo wa insulin yokwanira ndi 20-50% pasadakhale. Njira yochepetsetsa yokwanira% yomwe mungamukhazikitse pokhapokha potsatira zotsatira za kudzipenda nokha magazi munthawi ya maphunziridwe athupi.
Chitani mafuta othamanga kuti muimitse hypoglycemia, muyeso wa 3-4 XE, i.e. 36-48 magalamu. Dr. Bernstein amalimbikitsa kusunga magome a glucose omwe alipo pamilandu yotere. Ndipo onetsetsani kuti mumamwa madzi.

Ngati mutha kuwongolera matenda ashuga ndi chakudya chochepa chamafuta a calcium, komanso vuto la kuchepa kwa magazi, ndiye kuti musadye 0,5 XE nthawi imodzi, i.e. zosaposa 6 magalamu a chakudya. Izi ndizokwanira kusiya hypoglycemia. Ngati shuga wamagazi ayamba kutsika kachiwiri - idyani wina X XE, ndi zina. Kuukira kwa hypoglycemia sikuti chifukwa chakudya chamafuta kwambiri ndikuyambitsa kulumpha m'magazi. Apanso: uku ndikulimbikitsa kokha kwa omwe ali ndi matenda ashuga omwe amadziwa njira yotsika kwambiri, amatsata zakudya zamagulu ochepa, ndipo amadzipaka okha ndi ma insulin ochepa.

Kwa odwala matenda a shuga omwe samalandira jakisoni kapena mapiritsi omwe amathandizira kupanga insulin ndi kapamba, zinthu zimavuta. Chifukwa nthawi zambiri amatha kuyimitsa kupanga insulin yawo ngati shuga yatsika kwambiri. Chifukwa chake, samawopsezedwa ndi hypoglycemia yayikulu panthawi yamaphunziro akuthupi. Koma ngati mwalowa insulini kapena mutamwa piritsi yotsitsa shuga, ndiye kuti simungathenso kuletsa kapena kuyimitsa kuzichita kwa ndalamazi. Ichi ndi chimodzi mwazifukwa zomwe timalimbikitsa kuti tiziwerenga mapiritsi a shuga omwe ali "olondola" ndikumawamwa, ndi ena "olakwika" - kukana.

Mankhwala angati ayenera kudyedwa prophylactically kotero kuti shuga ndi wabwinobwino

Kuti panthawi yochita masewera olimbitsa thupi, shuga m'magazi satsika kwambiri, ndizomveka kudya zakudya zowonjezera pasadakhale. Izi ndizofunikira "kuphimba" masewera olimbitsa thupi omwe akubwera. Ndikofunika kugwiritsa ntchito mapiritsi a glucose pamenepa, osati china. Odwala ambiri omwe ali ndi matenda amtundu woyamba 1 amadya zipatso kapena maswiti pamtunduwu. Sitipangira izi, chifukwa kuchuluka kwa chakudya mwa iwo sikumadziwika bwino, ndipo amayamba kuchita pambuyo pake.

Zokumana nazo zawonetsa kuti kudya zipatso, ufa, kapena maswiti musanachite masewera olimbitsa thupi ndizambiri mu shuga wamagazi. Pogwiritsa ntchito zakudya zamagulu ochulukirapo komanso zakudya zochepa za insulin, timakhala ndi shuga wabwinobwino, monga momwe timakhalira ndi anthu athanzi opanda matenda a shuga. Kuti mumve zambiri, onani matenda a shuga a Type 2 ndi matenda a shuga 1. Koma njirayi imafunikira kulondola kwambiri. Kupatuka kwa magalamu ochepa a chakudya kumabweretsa kudumpha kwa shuga m'magazi, komwe kumakhala kovuta kuzimitsa. Zowonongeka kuchokera ku kulumpha kotero zimakhala zambiri kuposa zabwino zomwe mumapeza pochita masewera olimbitsa thupi.

Kuti mukhale ndi kulondola koyenera, idyani mapiritsi a glucose musanaphunzire masewera olimbitsa thupi, ndiye panthawi yochita masewera olimbitsa thupi, komanso "mwachangu" kuti muimitse hypoglycemia, ngati zingachitike. Mutha kugwiritsa ntchito mapiritsi a ascorbic acid (vitamini C) ndi shuga. Choyamba, pezani kudya kwa ascorbic acid tsiku ndi tsiku. Kenako onani kuchuluka kwa mapiritsi a ascorbic acid omwe ali pamapiritsi. Nthawi zambiri zimakhala ndi glucose wolimba, ndipo kuchokera ku ascorbic acid dzina limodzi. Mapiritsi oterewa amagulitsidwa m'masitolo ambiri am'misika, komanso m'magolosale poyang'ana.

Muli kuchuluka kwa chakudya chamafuta omwe muyenera kudya kuti mulipire ntchito zolimbitsa thupi, mutha kukhazikitsa poyesa komanso zolakwika. Izi zikutanthauza kuti mukamachita masewera olimbitsa thupi, mumayenera kuyang'ana shuga wamagazi anu ndi glucometer. Mutha kuyamba ndi izi. Wodwala wodwala matenda a shuga 1, wolemera makilogalamu 64, gramu imodzi ya chakudya umawonjezera shuga wa magazi ndi 0.28 mmol / L. Munthu akayamba kulemera, mphamvu ya mafuta m'thupi lake imayamba kuchepa. Kuti mudziwe chithunzi chanu, muyenera kupanga gawo potengera kulemera kwanu.

Mwachitsanzo, wodwala wodwala matenda ashuga 1 amalemera 77 kg. Kenako muyenera kugawa 64 kg mu 77 kg ndikuchulukitsa ndi 0.28 mmol / l. Timalowa pafupifupi 0,23 mmol / L. Kwa mwana wolemera 32 kg timapeza 0,56 mmol / L. Mukungodziyimira nokha mwayeserera ndi zolakwika, monga tafotokozera pamwambapa. Tsopano pezani kuchuluka kwa glucose aliyense piritsi, ndikuwerengera kuchuluka kwake.

Mosangalatsa, mapiritsi a glucose amayamba kuchita pakatha mphindi zitatu, ndipo zotsatira zake zimakhala pafupifupi mphindi 40. Kupangitsa kuti magazi anu akhale athanzi, ndibwino kuti musadye mapiritsi a glucose nthawi yomweyo musanaphunzitsidwe, koma kumuphwanya ndikumutenga mphindi 15 zilizonse mukamachita masewera olimbitsa thupi. Yang'anani shuga yanu yamagazi ndi glucometer pakatha mphindi 30 zilizonse. Ngati yatukuka, thumphani kumwa mapiritsi otsatirawo.

Pimani shuga lanu musanayambe kulimbitsa thupi, ndiye kuti, musanayambe kudya mapiritsi anu a shuga. Ngati shuga wanu ali pansi pa 3.8 mmol / L, ndiye kwezani bwino podya zakudya zamagulu ena. Ndipo mwina lero muyenera kudumpha kulimbitsa thupi. Osachepera kuchepetsa katundu, chifukwa pambuyo pa shuga m'magazi mumamva kufooka kwa maola angapo.

Onaninso shuga lanu 1 ola limodzi mutatha kulimbitsa thupi. Chifukwa ngakhale ngati ntchito zolimbitsa thupi zatha, kwakanthawi zimatha kupitilirabe kuchepa kwa magazi. Maphunziro olimbitsa thupi atha kuchepetsa shuga mpaka maola 6 akamaliza. Ngati mukuwona kuti shuga anu ndi ochepa, mubwezereni mwakale mwa kumwa chakudya. Chinthu chachikulu - musamadye kwambiri ndi mapiritsi a shuga. Idyani monga momwe mungafunikire, koma osawonjezera. Piritsi iliyonse imatha kugawidwa pakati komanso magawo anayi, popanda vuto lililonse.

Odwala omwe ali ndi matenda amtundu wa 1 omwe amatsata zakudya zamagulu ochepa a carbotrate angafunike kudya zowonjezera zowonjezera pochita masewera olimbitsa thupi nthawi yayitali, koma osati kwambiri. Mwachitsanzo, uku ndikugula kapena kupaka mpanda. Shuga imatha kutsika kwambiri, ngakhale mutalimbikira maola pagome. Muzochitika zotere, mwamaganizidwe, mutha kuyesa kugwiritsa ntchito pang'onopang'ono mafuta m'malo mwa mapiritsi a shuga. Mwachitsanzo, chokoleti. Zipatso ndizosafunikira kwambiri chifukwa zimagwira pa shuga wamagazi kwathunthu osakonzekera.

Pochita, mapiritsi a glucose olamulira matenda abwino a shuga amagwira bwino ntchito, ndipo sakuyang'ana zabwino kuchokera pazabwino. Ndikwabwino kuti musayesere njira zina zamagulu owonjezera amthupi motsutsana ndi hypoglycemia. Makamaka ngati kale mumadalira chakudya chamafuta, ndipo zimakuvutani kuwongolera. Pewani zakudya zilizonse zomwe zimakuyesani. Mwanjira iyi, mapiritsi a glucose ndi oyipa kwambiri.

Mulimonsemo, nthawi zonse muzikhala ndi mapiritsi a glucose ngati muli ndi hypoglycemia! Kuti ayambe kuchita zinthu mwachangu, amatha kutafuna ndikuphwanya pakamwa, kusungunuka m'madzi, kenako kumizidwa. Ndikulimbikitsidwa kuti muchite izi ngati mwayamba kudwala matenda ashuga (kuchedwa kwa m'mimba mutatha kudya).

Zoletsa pamaphunziro azolimbitsa thupi pazovuta za matenda ashuga

Ngakhale zabwino zonse, pali zoletsa zina pamaphunziro azolimbitsa thupi a matenda amtundu 1 kapena 2 shuga. Ngati sanatsatidwe, ndiye kuti izi zitha kubweretsa mavuto, mpaka khungu kapena vuto la mtima pamavuto. Chifukwa chake, tikambirana za malirewa mwatsatanetsatane. Mulimonsemo, mutha kusankha mtundu wa masewera olimbitsa thupi omwe angakupatseni chisangalalo, kubweretsa zabwino ndi moyo wautali. Chifukwa osachepera mumatha kuyenda mu mpweya wabwino kwa odwala onse odwala matenda a shuga.

Asanayambe masewera olimbitsa thupi, onse odwala matenda ashuga amalangizidwa mwamphamvu kukaonana ndi dokotala. Tikudziwa bwino kuti kwenikweni ndi ochepa omwe angachite izi. Chifukwa chake, adalemba gawo mwatsatanetsatane pazoperewera komanso zolakwika.Chonde werengani mosamala. Mulimonse momwe zingakhalire, tikukulimbikitsani kuti muyesedwe ndikuyang'ana kwa katswiri wamtima! Muyenera kuwerengera zamomwe mtima wanu umakhala wamavuto komanso kuopsa kwa matenda a mtima. Kenako musanene kuti simunachenjezedwe.

Pali zochitika zina zomwe zingachepetse kusankha mitundu ya masewera olimbitsa thupi omwe angakhale nawo, komanso kuchuluka kwa masewera olimbitsa thupi. Mndandanda wa mikhalidwe iyi ukuphatikizapo:

zaka zanu
mkhalidwe wamtima wamtima, pali chiopsezo chachikulu cha vuto la mtima;
thupi lanu;
ngati kunenepa kwambiri ndipo ngati ndi choncho, kulimba bwanji;
Kodi muli ndi matenda ashuga bwanji?
Zizindikiro ziti za shuga m'magazi;
Mavuto azovuta za shuga apezeka kale.

Zinthu zonsezi ziyenera kukumbukiridwa kuti mudziwe mitundu yanji ya machitidwe olimbitsa thupi omwe angakhale oyenera kwa inu, omwe ndi osayenera, komanso omwe oletsedwa kwambiri. Otsatirawa ndi mndandanda wa zovuta za matenda ashuga komanso matenda oyipa omwe muyenera kukambirana ndi dokotala musanayambe maphunziro ophunzitsa zolimbitsa thupi.

Imodzi mwamagetsi owopsa kwambiri omwe amapezeka chifukwa chophunzirira matenda ashuga ndikukulitsa mavuto amiyendo yanu. Pali mwayi wambiri wowonongeka mwendo, ndipo mabala ndi kuvulala kulikonse kwa odwala matenda ashuga kumachiritsa makamaka bwino. Kuvulala pamiyendo kumatha kukulira, genge limayamba, ndipo mwendo wonse kapena phazi liyenera kudulidwa. Izi ndizowonekera kwambiri. Kuti mupewe izi, phunzirani ndikutsatira mosamala malamulo oyang'anira matenda a shuga.

Mukabwezeretsa shuga m'magazi anu ndikamadya ocheperako pang'ono, pakatha miyezi yochepa, kukomoka kwa mitsempha m'miyendo pang'onopang'ono kumayamba kuchira. Akayamba kuchira, ndiye kuti sangavulaze mwendo. Komabe, kuchiritsa kwa matenda ashuga ndi njira yochepa kwambiri. Werengani zambiri: "Zomwe mungayembekezere shuga wanu wamagazi atayamba kuchita bwino."

Mtima wamtima

Munthu aliyense wazaka zopitilira 40, komanso odwala matenda ashuga opitilira 30, akuyenera kupimidwa ndikuwona kuti mitsempha yake yam'mimba imakhudzidwa bwanji ndi atherosclerosis. Mitsempha yama coronary ndi yomwe imadyetsa mtima ndi magazi. Ngati adatsekeka ndi zolembedwa za atherosselotic, ndiye kuti vuto la mtima lingachitike. Izi ndizotheka makamaka panthawi yovutirapo nkhawa pamtima, pamene mukuchita masewera olimbitsa thupi kapena kukhala ndi mantha. Osachepera, muyenera kudutsa electrocardiogram, ngakhale bwino - ECG yokhala ndi katundu. Zotsatira zamayesowa ziyenera kukambirana ndi wokhulupirira zamtima wabwino. Ngati angakutumizireni mayeso owonjezera kapena mayeso - amafunikiranso popita.

Ndikofunika kwambiri kugula polojekiti yamtima ndikuigwiritsa ntchito pophunzitsira. Mulingo wovomerezeka wamtima amawerengedwa ndi formula "220 - wazaka wazaka". Mwachitsanzo, kwa munthu wazaka 60 izi zimamenyedwa ndi 160 pamphindi. Koma uku ndi kuyerekeza kwapamwamba kwambiri kwa mtima. Ndikwabwino ngakhale osayandikira. Kulimbitsa thupi bwino ndi pamene mumathandizira kugunda kwa mtima wanu mpaka 60-80% ya theoretical maximum. Malinga ndi zotsatira za mayeso, katswiri wazamtima anganene kuti kukoka kwanu koyenera kwambiri kuyenera kukhala kotsika kwambiri kuti vuto la mtima lisachitike.

Ngati mumagwiritsa ntchito chowunika cha mtima, ndiye kuti patapita miyezi yochepa yophunzira pafupipafupi, mudzazindikira kuti kugunda kwamtima kwanu kukupumira. Ichi ndi chizindikiro chabwino kuti kupirira ndi kugwira ntchito kwa mtima kumakulira. Potere, mutha kuwonjezera kuchuluka kwa mtima woyenera panthawi yolimbitsa thupi. Werengani zambiri za kusankha polojekiti yokhudza mtima komanso momwe mungagwiritsire ntchito pophunzitsira, werengani apa.

Kuthamanga kwa magazi

Kupsinjika kwa magazi kwa munthu kumakwera nthawi yochita masewera olimbitsa thupi, ndipo izi ndi zachilendo. Koma ngati mwakulitsa kale, ndiye kuti mumayikankhira mothandizidwa ndi maphunziro akuthupi, ndiye kuti ndiwabwino. Chifukwa chake ngati ali ndi vuto la mtima kapena sitiroko sikuti ali kutali. Ngati magazi anu "alumpha", ndiye pamasewera olimba, izi zimakhala ndi vuto la mtima kapena kukha magazi kumtunda kwa retina.

Zoyenera kuchita Malangizo otsatirawa akuyenera kutsatiridwa:

chitani "bwino";
gwiritsani ntchito chowunika cha mtima;
Palibe vuto osathamangitsa mbiri.

Nthawi yomweyo, matenda oopsa si chifukwa chokana maphunziro akuthupi. Mutha kuyenda pang'onopang'ono, ngakhale magazi anu atakwera kwambiri, koma mukumva bwino. Kuphunzira pafupipafupi nthawi yayitali kumachepetsa kuthamanga kwa magazi, ngakhale izi sizikuwoneka posachedwa. Onaninso tsamba lathu la “mlongo” wodwala. Zingakhale zopanda phindu kwa inu ngati tsamba la matenda ashuga.

Mavuto osokoneza bongo

Asanayambe maphunziro akuthupi, odwala onse omwe ali ndi matenda ashuga amalangizidwa kukaonana ndi ophthalmologist. Kuphatikiza apo, simukufuna ophthalmologist yosavuta, koma imodzi yomwe ingawunike momwe odwala matenda ashuga alili. Uku ndi kuphatikizika kwa shuga, komwe kumapangitsa mitsempha yamagazi m'maso kukhala yosalimba. Ngati muchita khama kwambiri, mungagwada pansi kapena pansi kwambiri pamiyendo yanu, pamakhala ngozi yoti ziwiya zam'maso mwanu zimaphulika mwadzidzidzi. Padzakhala zotupa, zomwe zingayambitse khungu.

Dokotala wamaso yemwe wathandizapo odwala matenda ashuga retinopathy amatha kuwunika mwayi wotere. Ngati chiopsezo cha kukha mwazi m'maso ndichokwera, ndiye kuti odwala matenda ashuga ali ndi chisankho chochepa kwambiri cha njira zopangira maphunziro akuthupi. Pakuwopseza khungu, iye saloledwa kuchita nawo masewera aliwonse omwe amafunikira mikangano kapena kusuntha kozungulira malo kupita kwina. Kukweza kulemera, kukankha, ma squati, kuthamanga, kudumphira m'madzi, basketball, rugby, ndi zina. Inde, kuyenda ndizothekanso.

Ngati mutsatira zakudya zamafuta ochepa ndipo zimabwezeretsa shuga m'magazi anu, ndiye kuti pang'onopang'ono makoma amitsempha yamagazi m'maso mwanu amalimbitsa, ndipo chiopsezo cha kukha mwazi chitha. Pambuyo pake, kusankha kwa zinthu zolimbitsa thupi kudzakulirakulirani. Ndipo zitheka kuchita maphunziro apamwamba kwambiri olimbitsa thupi - kuthamangitsidwa bwino. Koma kuchiritsa kwa matenda ashuga retinopathy ndikofunikira pang'onopang'ono. Nthawi zambiri imatha kwa miyezi yambiri, kapenanso zaka zingapo. Ndipo zimatheka pokhapokha ngati mumayesetsa kudya zakudya zamagulu ochepa ndikuwongolera shuga lanu kuti lisakhale labwinobwino.

Kukhumudwitsa

Matenda a diabetes a neuropathy ndikuphwanya kwa mayendedwe osiyanasiyana a mitsempha chifukwa cha shuga wokwezeka wamwazi. Zimayambitsa mavuto ambiri, imodzi imakomoka. Ngati mukudziwa kuti mukukomoka, muyenera kusamala kwambiri mukamachita masewera olimbitsa thupi. Mwachitsanzo, ndizowopsa kukomoka mukakweza mafesitiyi ngati palibe amene akukakamiza.

Mapuloteni mumkodzo

Ngati mayesowo akuwonetsa kuti muli ndi mapuloteni mumkodzo, ndiye kuti mumalimbikitsidwa ndi zochitika zolimbitsa thupi. Maphunziro akuthupi ndi katundu kwa impso ndipo imathandizira kukulitsa kulephera kwa impso. Izi mwina ndizokhazo pamene sizikudziwika ndizomwe zimapindulitsa - maphunziro a thupi kapena kuvulala. Mulimonsemo, kuyenda mumlengalenga, komanso masewera olimbitsa thupi omwe ali ndi zovuta kwambiri odwala matenda ashuga, ndizothandiza ndipo sizingawononge impso zanu.

Ngati mukuchita nawo masewera olimbitsa thupi, ndiye kuti m'masiku atatu otsatira mutha kupeza mapuloteni mumkodzo wanu, ngakhale impso ndizabwino. Izi zikutanthauza kuti kuyezetsa mkodzo kuti muwone ngati matenda a impso akuyenera kuyikidwitsani masiku angapo pambuyo poti mwayamba kulimbitsa thupi.

Pankhani zotsatirazi, muyenera kupewa maphunziro akuthupi:

Pambuyo pa opaleshoni yaposachedwa - mpaka adokotala atakulolani kuti mupitirize kuchita masewera olimbitsa thupi.
Ngati kudumpha kwa shuga m'magazi pamwamba pa 9,5 mmol / l, ndibwino kuchedwetsa kulimbitsa thupi tsiku lotsatira.
Ngati shuga m'magazi amatsika pansi 3.9 mmol / L. Idyani 2-6 magalamu a chakudya chamafuta kupewa hypoglycemia, ndipo mutha kuthana nawo. Koma pophunzira, nthawi zambiri muziyang'ana shuga wanu, monga tafotokozera pamwambapa.

Pang'onopang'ono onjezerani katundu wanu.

Chifukwa cha maphunziro akuthupi, kupirira kwanu ndi mphamvu zanu zimakulirakulira pang'onopang'ono. Popita nthawi, ntchito yanu yabwino idzakhala yopepuka. Kuti mukule, muyenera kuwonjezera katundu wanu pang'onopang'ono, apo ayi mawonekedwe anu anu ayamba kuwonongeka. Izi zikugwira ntchito pafupifupi mtundu uliwonse wa maphunziro. Mukweza miyeso, yesani kuwonjezera kulemera kwake pang'ono masabata angapo. Mukamayeseza njinga yochita masewera olimbitsa thupi, pang'onopang'ono mutha kuwonjezera kukana kwake kuti mtima wanu uziyenda bwino. Ngati mukuyenda kapena kusambira, pang'onopang'ono onetsani mtundu wanu ndi / kapena liwiro.

Ngakhale kukwera maulendo, tikulimbikitsidwa kugwiritsa ntchito mfundo yakukwera pang'onopang'ono kwa katundu. Ganizirani kuchuluka kwa masitepe omwe amayenda ndi pedometer kapena pulogalamu yapadera pa smartphone yanu. Yesaninso kuyenda mtsogolo, mwachangu, munyamulire zinthu zina zolemera, komanso tsanzirani manja anu poyenda, monga kuthamanga. Malangizo onsewa ndi othandiza kwa odwala matenda ashuga, omwe amangoyenda, koma osathamanga chifukwa cha zovuta.

Chachikulu ndichakuti musachite mopitirira malire komanso osathamangira kwambiri kuchita malire. Phunzirani kumvera thupi lanu kuti lipatsenso katundu amene azikhala wolondola.

Maphunziro akuthupi a matenda ashuga: mawu omaliza

Mu zolemba zathu, timakambirana mwatsatanetsatane njira zomwe zingakhalepo zamaphunziro akuthupi komanso zovuta zomwe zimapereka. Chochititsa chidwi ndichakuti mu nkhani "Zochita za mtima ndi shuga" timaphunzitsanso anthu odwala matenda ashuga momwe amasangalalira ndi maphunziro akuthupi, makamaka kuthamanga komanso kusambira. Izi zimawonjezera kudzipereka kwawo pakuphunzira pafupipafupi, ndipo, motero, zimawongolera zotsatira za chithandizo. Ndikulimbikitsidwa kuphatikiza zolimbitsa thupi zamtima zamagetsi ndikukweza zolemetsa tsiku lililonse, kuti mumve zambiri werengani "Kulimbitsa thupi (kulimbitsa thupi) matenda ashuga."

Pamwambapa, tidasanthula mwatsatanetsatane zomwe zoletsa zimakhalapo pamaphunziro azolimbitsa thupi chifukwa cha zovuta za matenda ashuga, komanso momwe mungapezere mtundu wamachitidwe olimbitsa thupi omwe ali oyenera mdera lanu. Zolimbitsa thupi zapanyumba zokhala ndi ma dumbbells opepuka ndizoyenera ngakhale kwa odwala matenda a shuga omwe ali ndi vuto la impso zawo komanso kupenya kwamaso. Mwaphunzira kuyang'anira shuga m'magazi musanayambe, panthawi komanso pambuyo poti muphunzire zolimbitsa thupi. Sungani Dayala yodziletsa ya shuga - ndipo pakapita nthawi mudzatha kuwunika kuchuluka kwa masewera olimbitsa thupi omwe angakuthandizeni pa matenda anu a shuga. Maphunziro akuthupi a matenda amtundu wa 2 komanso mtundu wachiwiri wa shuga ndi njira yabwino yokhala ndi thanzi labwino kuposa anzanu omwe alibe matenda ashuga.

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