Ndi chithandizo chovuta kwambiri cha matenda ashuga amtundu wa 2, kuwonjezera pa kumwa mankhwala ochepetsa shuga ndikutsatira zakudya zama carb ochepa, ndikofunikira kwambiri kumangosewera masewera. Zowonadi, mothandizidwa ndi maphunziro akuthupi, komanso kusambira, ndizotheka kusintha kwambiri chidwi cha maselo kuti apange insulini ndikuchepetsa thupi, zomwe sizachilendo ndi shuga osadalira insulin.
Komanso, aerobics yamadzi imakhala yothandiza ngakhale ndi mawonekedwe apamwamba amtunduwu, pamene mankhwala a insulin amachitika. Ngati wodwala amatha kusambira kwa maola 2-3 pa sabata, ndiye kuti kuchuluka kwa insulin kofunikira kwa iye kumachepa kwambiri, ndipo mulingo wa glycemia udzakhazikika.
Kuphatikiza apo, ngakhale makalasi atalephera, kutsekemera kwa shuga kumakhalabe pafupifupi milungu iwiri. Kuphatikiza apo, pali zabwino zambiri kuchokera pakusambira, zomwe zimaloleza munthu wodwala matenda ashuga kusintha kwambiri moyo.
Kodi kusambira kumathandiza bwanji munthu wodwala matenda ashuga?
Pogwiritsa ntchito zolimbitsa thupi, timadzi timene timatulutsa timene timatulutsidwa, timene timayambitsa matenda a insulin. Ndipo kutsika kwa mahomoni, kumakhala kosavuta kutentha mafuta. Kuphatikiza apo, pambuyo pa madzi aerobics, chizindikiro cha somatotropic timadzasungidwa ndipo, limodzi ndi insulin, tidzaonetsetsa kuti anabolism yapuloteni.
Kusambira ndi matenda a shuga a 2 kumalimbitsa mtima ndi mtsempha wamagazi. Chifukwa chake, myocardium imakhala yolimba, madzi ochulukirapo amachotsedwa m'thupi ndipo venous end of the m'mphepete ndipo pelvis yaying'ono imachotsedwa.
Kuphatikiza apo, ngati mumasambira pafupipafupi, mafupa am'madzi amalimbitsa. Kupatula apo, kupanikizika kosalekeza komanso mafupa osadziwika, kupumula kosinthika ndi kusokonezeka kwa minofu kumapangitsa minofu iyi kukhala yolimba komanso yolimba. Komanso, mawonekedwe a munthu amayamba bwino ndipo msana umatsitsa.
Kusambira kumakhala ndi zotsatira zabwino pa machitidwe ena:
- Mitsempha - imathandizira kupsinjika, imayendetsa magazi, kupuma, imakhala ndi phindu pa kusinthana kwa gasi ndi zakudya zamaubongo.
- Kupuma - gawo lonselo la kusinthana kwa gasi limakwera, ndipo ntchofu yowonjezera imasungunuka ndikuchotsedwa ku ziwalo zopumira.
- Zodwala - Kutuluka kwa lymph kumakhala bwino, maselo olimbitsa thupi amasinthidwa ndikulimbikitsidwa, ndipo madzi owonjezera a interellular amachotsedwa m'thupi.
- Kugaya chakudya - kupuma kwambiri limodzi ndi kufinya kwa minofu kumakhala ndi phindu la kutikita minofu pamimba.
Ndizofunikira kudziwa kuti mwayi wovulala m'madzi ndi wocheperako, chifukwa pakamizidwa munthu amathandizidwa ndi madzi kuchokera mbali zonse, zomwe zimakupatsani wogawana katunduyo mthupi lonse. Chifukwa chake, kusambira ndi imodzi mwanjira zabwino kwambiri zophunzitsira thupi lathanzi komanso lokongola, chifukwa nthawi iyi pamagulu onse a minofu amakhudzidwa.
Nthawi yomweyo, madzi amachepetsa thupi m'njira zachilengedwe, kotero kuti katunduyo ndiosavuta kunyamula.
Aqua-olimbitsa thupi la odwala matenda ashuga
Madzi aerobics - amatanthauza mtundu wa masewera olimbitsa thupi aerobic, amakupatsani mwayi wosunthika, kutulutsa mitundu yosiyanasiyana ya minofu. Mutha kuchita nawo masewera amadzi mu dziwe, nyanja kapena dziwe losavuta.
Ndi mtundu 2 wa matenda ashuga, kuwonjezera pakusambira, masewera apadera amatha kuchitidwa m'madzi. Ndikofunika kuti ndiyambe ndikuyenda m'madzi, pang'onopang'ono kutsamira mpaka pachifuwa.
Kusinthana miyendo kumakhalanso kopindulitsa. Kuti muchite izi, mwakuya kwambiri, gonani pamimba yanu. Kugwira manja pansi, muyenera kugwira ntchito ndi miyendo yakumunsi, kutsika ndikuwakweza amodzi nthawi.
Pakuzama kochepa, mutakhala m'madzi muyenera kugwedeza miyendo yanu, ndikuwakweza mbali. Kuzungulira mapazi anu m'madzi ndi njira yabwino yolepheretsa phazi lanu la matenda ashuga. Kuti muchite masewera olimbitsa thupi, muyenera kukhala m'madzi, ndikukweza pang'ono miyendo ndikuzungulira ndikulunjika ndi mapazi anu mbali zosiyanasiyana.
Ntchito yotsatira imatchedwa oars. Choyamba muyenera kutsika khosi m'madzi ndikukhazikitsa phazi lanu mapewa.
Manja azitsitsidwa mosanjira ndi kumbali yakumbuyo. Ngati mukufunika kuwonjezera katundu, manja anu atembenuzidwe pansi, kukanikiza zala mwamphamvu motsutsana, ndikuwongolera zalazo zimayenera kufalikira.
Kuti muchite "chule "yo, muyenera kumizidwa m'madzi pakhosi ndi manja anu kutsogolo. Poterepa, mabulashi ayenera kukanikizidwa wina ndi mzake ndi mbali zawo zakunja. Kenako, manja ayenera kumwazikana, kukoka madzi, kuwerama m'mbali ndi kuwabwezeretsa ku malo awo oyambirirawo.
Pambuyo pake, utaimirira m'madzi pachifuwa, uyenera kuluma. Kenako muyenera kutembenuka nokha, kudzithandiza nokha ndi manja anu.
Komanso, ndimatenda a shuga, ndikofunikira kuchita masewera olimbitsa thupi a aqua, osakhudza mapazi pansi. Ndipo kuti mupitirizebe kukhala ndi madzi, mutha kugwiritsa ntchito lamba wapadera wa chitho kapena mphete ya rabara. Mu matenda a shuga, masewera olimbitsa thupi otsatirawa atchulidwa:
- Kuyenda pamadzi. Uku ndikulingalira kwa kuyenda pamalopo, pomwe muyenera kuyang'anira ndi manja anu ndikukweza mawondo anu m'mwamba.
- Embryo. Mawondo amaponderezedwa pachifuwa, osataya mawonekedwe, kenako amatsitsidwa pansi.
- Lumo. Miyendo imafalikira ndikubweretsanso, kenako ndikubwerera.
- Kutchera. Muyenera kugona kumbuyo kwanu ndikumapumula momwe mungathere kuti mapewa anu ndi miyendo yanu ili m'madzi, ndipo nkhope yanu ili pamwamba pake. Chotsatira, mukakomoka, muyenera kukweza mapewa anu osasuntha miyendo yanu komanso kutuluka. Mapewa akasiya, mpweya umatengekanso.
- Oyandama. Popeza mutakhala ndi izi, muyenera kuyenda mozungulira ndi mapazi anu mbali zosiyanasiyana.
Muthanso kuchita ma aerobics am'madzi podalira mbali mu dziwe. "Kuchita" kavalo woyamba kumachitidwa motere: kuya - pachifuwa, muyenera kuyang'anizana ndi mbali, yomwe ikuyenera kugwiridwa. Mimba imakokedwa, kumbuyo kumakhala kovuta, mwendo umodzi umakutidwa pa bondo, mikono imakwezedwa pachifuwa, kenako muyenera kuwongola, ndikupindika kumbuyo.
Pogwiritsa ntchito mawonekedwe ofanana oyamba, muyenera kukhala chammbali ndikusinthira miyendo. Kuchita masewera olimbitsa thupi kumachitidwa kangapo pa dzanja lililonse.
Kuyenda dziwe pafupi ndi mbali yokhala ndi masitepe owonjezera kungakhale kothandiza kwa matenda ashuga. Choyamba muyenera kutenga njira zingapo kuchokera mbali ina.
Kuti muchite masewera otsatirawa, muyenera kuyimirira mbali, ndikuigwira ndi manja otambasuka ndikupita pansi kwambiri. Popanda kutsitsa manja anu, thupi liyenera kuzungulira mbali zosiyanasiyana. Kuyendetsa komweku kumatha kuchitika mwakuya, ndiye kuti, osakhudza pansi pa mapazi.
Kuphatikiza apo, kugwirizira kumbali ndikofunikira kuchita kupotoza. Kuti muchite izi, pitani pansi kwambiri pachifuwa ndikusunthasuntha kwamitundu mbali zosiyanasiyana. Zochita zofananira zimachitidwanso mwakuya.
Kupitilira, kuyimirira ndi nsana wanu kumbali ndikugwiritsitsa, muyenera kukoka ndikutsitsa mawondo anu pachifuwa chanu. Kenako miyendo imakwezedwa limodzi pansi, ndikupanga "lumo".
Kuti muchite masewera olimbitsa thupi "limba", gonani pamimba panu ndi madzi, ndikukweza mapewa anu pamwamba pake. Kugwira mbali ndi manja otambasuka ndi miyendo yowongoka, muyenera kusunthira mmwamba ndi pansi.
Kenako muyenera kuyang'ana kumbali, kuyigwira ndi manja otambasuka. Pankhaniyi, miyendo iyenera kuyikidwa pafupi ndi khoma la dziwe momwe mungathere, kenako ndikukhotera kumbuyo. M'tsogolomu, muyenera "kuyenda" motsatira mbali yakumtunda mpaka kumunsi kwa chizindikiro ndikutsika.
Mutha kuchita kutambasulira khoma. PI yofanana ndi yapitayo, ndikukankhira pansi pamiyendo, imayenera kuwerama maondo ndikuyika pambali. Kenako, mutagwira miyendo pakhomapo, miyendoyo imayenera kuwongoledwa ndikugwada kachiwiri, ndikukhazikitsanso mapazi ake momwe mungathere, chifukwa chomwe minyewa yakumbuyo ndi msana zimatambasuka.
Ndikofunikira kudziwa kuti poyamba ndikokwanira kuchita kubwereza kwa 2-3, ndipo pambuyo pake kuchuluka kwa masewera olimbitsa thupi kumatha kukwera mpaka 10.
Komabe, pofuna kusambira ndi shuga kuti mupindule komanso osavulaza, ndikofunikira kutsatira malingaliro ena.
Kusamala mosamala mukamachita masewera
Malangizo onse ndi osavuta, koma kukhazikitsa kwake kuyenera kuvomerezedwa. Chifukwa chake, muyenera kusambira mu dziwe pambali pake. Ngati makalasi amatenga malo osungiramo, ndiye kuti mutha kusambira kutali, makamaka ngati kulibe anthu pafupi, chifukwa ndi matenda ashuga nthawi iliyonse odwala angadwale kwambiri chifukwa cha Hyper- kapena hypoglycemia mu shuga.
Lamulo lachiwiri ndilakuti katunduyo akuyenera kuwonjezera pang'onopang'ono, kuwongolera moyo wanu, kupewa kugwira ntchito mopitilira muyeso. Ngati makalasiwo amachitika kwambiri, zovuta zoopsa monga hypoglycemia, matenda oopsa, tachycardia ndi zina zotero zimatha kukula.
Ndikofunika kudziwa kuti mukatha kudya simungathe kusambira. Izi sizidzangoyambitsa mavuto ndi m'mimba, komanso zimapangitsa magazi kulowa muubongo, zomwe zingapangitse kuti musamadziwe.
Simungadye zolimba musanayambe kusambira. Chakudya chotsiriza musanayambe kuchita masewera olimbitsa thupi sichiyenera kupitirira mphindi 60. Koma simuyenera kukana chakudya pang'onopang'ono popewa glycemia.
Ndikofunikira kulowa m'madzi pang'onopang'ono, chifukwa kutentha kwake ndi madigiri 10 kuposa kutentha kwa thupi. Kusiyana kumeneku kumadzetsa kuchepa kwa mitsempha ya magazi, yomwe ingayambitse kusayenda bwino kwa mtima komanso kulephera kwa mpweya m'misempha ya mtima, ndipo nthawi zina kumabweretsa kumangidwa kwamtima.
Ndikofunika kuti mudzikonzekeretse kusintha kwa kutentha.
Kuti muchite izi, mutha kusamba posamba musanapite kudziwe, koma ndizoletsedwa kuti odwala matenda ashuga adumphe kuchokera kumbali.
Contraindication kumakalasi mu dziwe
Ngakhale zabwino zonse zamasewera amadzi, pali zotsutsana zingapo pamtunduwu wanyimbo zamasewera. Chifukwa chake, ndikakhudzidwa pafupipafupi, simungathe kuchita dziwe, chifukwa nthawi ikamayandikira munthu amatha kulowa m'madzi.
Anthu odwala matenda ashuga okalamba komanso omwe ali ndi vuto la mtima ayenera kungolimbana ndi madzi ochepa. Pankhaniyi, ndikofunikira kugwiritsa ntchito ntchito za wophunzitsa odziwa bwino ntchito yolimbitsa thupi.
Ngati munthu ali ndi matenda a mphumu komanso matenda a shuga, kapena ali ndi matenda osachiritsika, ayenera kudziwa kuti madzi ophatikizidwa amatha kupangitsa matenda amphumu. Kuphatikiza apo, madzi amakankhira pachifuwa, zimapangitsa kuti zikhale zovuta kupuma, chifukwa chake ngati mukukhala ndi zovuta ndi ziwalo zopumira, ndikulangizanso kuti muzigwira ntchito ndi wophunzitsa.
Anthu odwala matenda ashuga omwe ali ndi mphuno ya m'mphuno, yolimbikitsa ma adenoids, kapena ali ndi matenda ena aliwonse a ziwalo za ENT, ziyenera kukumbukiridwa kuti masewera olimbitsa thupi amatha kupititsa patsogolo matendawa.
Pamaso pa chiwonetsero chilichonse chazovuta ndi zolakwika za khungu zomwe nthawi zambiri zimayenderana ndi matenda a shuga, sikulimbikitsidwa kuchita dziwe lomwe limatsukidwa ndi bulichi. Kuti mukhale ndi thanzi lawo, ndikofunikira kuyang'ana maofesi am'madzi omwe amagwiritsa ntchito njira zina zothandizira kuphera tizilombo.
Chifukwa chakufooka kwawoko, odwala matenda ashuga amakonda kwambiri SARS. Chifukwa chake, ayenera kusankha maiwe okhala ndi kutentha osaposa madigiri 23-25.
Komabe, nthawi zambiri ndi mtundu wachiwiri wa matenda ashuga, palibenso njira zina zapadera zosambirira. Kupatula apo, mphamvu yamadzi imakhala ndi kutikita minofu, kusintha mkhalidwe wamaganizidwe ndi thupi, kuwumitsa ndi kulimbikitsa chitetezo cha mthupi.
Malamulo a masewera a matenda ashuga adzaphimbidwa mu kanema mu nkhaniyi.
