Matenda a shuga ndi kuphwanya magwiridwe antchito a thupi ochitika chifukwa cha kulephera kwa mahomoni, zizolowezi zoipa, kupsinjika ndi matenda ena. Chithandizo cha matendawa nthawi zambiri chimakhala nthawi yayitali, motero anthu odwala matenda ashuga ayenera kulingaliranso za moyo wawo.
Ndi mtundu wachiwiri wa matenda ashuga a shuga, kuwonjezera pa mankhwala ndi zakudya, zolimbitsa thupi zimaphatikizidwa ndi zovuta kuchitira mankhwala. Kusewera masewera omwe ali ndi matenda ashuga ndikofunikira kwambiri, chifukwa izi zithandiza kupewa zovuta komanso kukonza bwino thanzi la wodwalayo.
Koma masewera olimbitsa thupi ndi chiyani kwenikweni? Ndipo ndi mitundu yanji ya katundu amene sayenera kuthandizidwa ndi matenda otere?
Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira bwanji odwala matenda ashuga
Maphunziro akuthupi amayambitsa njira zonse za metabolic zomwe zimachitika mthupi. Zimathandizanso pakuwonongeka, kuwotcha mafuta ndikuchepetsa shuga m'magazi ndikulamulira makutidwe ndi okosijeni ake. Kuphatikiza apo, ngati mumasewera masewera a shuga, ndiye kuti thupi ndi thupi lanu zitha kukhala moyenera, ndipo metabolism ya protein idzayambanso.
Ngati muphatikiza matenda ashuga ndi masewera, mutha kupangitsanso thupi, kulimbitsa chiwongola dzanja, kukhala akhama, olimba, olimbikitsa ndikuchotsa kusowa tulo. Chifukwa chake, mphindi 40 zilizonse zomwe zimagwiritsidwa ntchito pamaphunziro azolimbitsa thupi lero ndizofunika kwambiri kuti akhale ndi thanzi labwino. Nthawi yomweyo, munthu yemwe akuchita nawo masewera samawopa kukhumudwa, kunenepa kwambiri komanso matenda ashuga.
Kwa odwala matenda ashuga omwe ali ndi matendawa amadalira mtundu wa matenda, kuchita masewera olimbitsa thupi ndikofunikira. Zowonadi, wokhala ndi moyo wongokhala, matendawa amangokulirakulira, motero wodwalayo amayamba kufooka, kugwa m'mavuto, ndipo kuchuluka kwake kwa shuga kumasinthasintha. Chifukwa chake, akatswiri a ma endocrinologists, pofunsa ngati zingakhale zotheka kuchita masewera a shuga, perekani yankho labwino, koma malinga ndi kusankha kwa katundu aliyense payekha payekha.
Mwa zina, anthu omwe akuchita masewera olimbitsa thupi, tennis, kuthamanga kapena kusambira mthupi amasintha zina zingapo:
- kukonzanso kwa thupi lonse m'magawo a ma cell;
- kupewa chitukuko cha mtima ischemia, matenda oopsa ndi matenda ena owopsa;
- kuwotcha mafuta ochulukirapo;
- kuchuluka kwa ntchito ndi kukumbukira;
- kutsegula kwamitsempha yamagazi, komwe kumakongoletsa zinthu zonse;
- mpumulo wa zowawa;
- kusowa chidwi chofuna kudya kwambiri;
- katulutsidwe wa endorphins, kukweza ndi kuthandizira matenda a glycemia.
Monga tafotokozera pamwambapa, katundu wamtima amachepetsa mwayi wamtima wopweteka, ndipo njira ya matenda omwe amakhalapo imakhala yosavuta. Koma ndikofunikira kuti musaiwale kuti katunduyo akuyenera kukhala ocheperapo, ndipo zolimbitsa thupi ndi zolondola.
Kuphatikiza apo, ndi masewera olimbitsa thupi nthawi zonse, momwe zimalumikizirana zimayenda bwino, zomwe zimathandizira kuchepetsa mawonekedwe a zovuta zokhudzana ndi zaka ndi kupweteka, komanso kukula ndi kupitilira kwa Expressular pathologies. Kuphatikiza apo, masewera olimbitsa thupi amathandizira kukhazikikanso komanso kumalimbitsa dongosolo lonse la minofu ndi mafupa.
Mfundo zoyendetsera masewera olimbitsa thupi odwala matenda ashuga mthupi ndikuti polimbitsa thupi kwambiri, minyewa imayamba kuyamwa glucose nthawi 15-20 kuposa momwe thupi limapumira. Komanso, ngakhale ndi matenda a shuga a mtundu wachiwiri, limodzi ndi kunenepa kwambiri, ngakhale kuyenda kwakanthawi kochepa (mphindi 25) kangapo pa sabata kungakulitse kukana kwa maselo ku insulin.
Pazaka 10 zapitazi, pakhala pali maphunziro ambiri owunika zaumoyo wa anthu omwe amakhala ndi moyo wakhama. Zotsatira zake zinawonetsa kuti kupewa mtundu wachiwiri wa matenda ashuga, ndikokwanira kuchita masewera olimbitsa thupi nthawi zonse.
Kafukufuku adachitidwanso m'magulu awiri a anthu omwe ali ndi chiopsezo chowonjezereka cha matenda a shuga. Nthawi yomweyo, gawo loyamba la maphunziro silinaphunzitse konse, ndipo lachiwiri maola 2,5 pa sabata amayenda mwachangu.
Popita nthawi, zidadziwika kuti kuchita masewera olimbitsa thupi mwatsatanetsatane kumachepetsa mwayi wa matenda ashuga a 2 ndi 58%. Ndizofunikira kudziwa kuti odwala okalamba, zomwe anali kuchita zinali zazikulupo kuposa kwa achinyamata.
Komabe, zakudya zopatsa thanzi zimagwira ntchito yofunika kwambiri popewa matendawa.
Masewera Ovomerezeka a shuga komanso Oletsa
Ndimasewera ati omwe amakhala ndi vuto la hyperglycemia? Funso ili limakhudza ambiri odwala matenda ashuga, chifukwa kuchita zinthu zochulukirapo kungawononge thanzi lawo.
Choyambirira kunena ndichakuti zochitika zonse zolimbitsa thupi zimagawidwa mu mphamvu ndi aerobic (Cardio). Gulu loyamba limaphatikizapo maphunziro ndi ma dubbells, ma push-ups ndi squats. Maphunziro a Cardio ndi aerobics, ski, kulimba, kusambira ndi kuyendetsa njinga.
Madokotala ambiri akukhulupirira kuti kuthamanga ndiye masewera abwino kwambiri kwa odwala matenda ashuga. Koma munthawi yayitali, ikhoza m'malo mwa kuyenda, tsiku lililonse ndikuwonjezera nthawi yoyenda ndi mphindi 5.
Chifukwa chake, kuti matenda ashuga ndi masewera azikhala zogwirizana ndipo mkhalidwe wa wodwalayo ukhale bwino, muyenera kusankha mtundu wa zochitika monga:
- Kuvina - musalole kuti mubwererenso mkhalidwe wabwino wamthupi, komanso kukonzanso plasticity, chisomo komanso kusinthasintha.
- Kuyenda kumadziwika ndi kupezeka komanso kuphweka, chifukwa chake mtundu uwu wa katundu ndiwofunika kwa aliyense. Kuti mupeze zotsatira patsiku, muyenera kuyenda pafupifupi 3 km.
- Kusambira - kumapangitsa magulu onse a minofu, kuwotcha mafuta, kupatsa mphamvu shuga, kupangitsa thupi kukhala lamphamvu komanso lathanzi.
- Kuzungulira - lipindulitsa kwa onenepa kwambiri, koma oletsedwa pamaso pa prostatitis.
- Kuthamangira - kumathandizira kuchepa msanga kwa kuchuluka kwa shuga wamagazi komanso kuwonda.
Malinga ndi kafukufuku pakati pa odwala matenda ashuga, 29.3% yaiwo sapita kumasewera, 13.5 olimbitsa thupi, 10,1% amakonda njinga, 8.2% amakonda masewera olimbitsa. Odwala 7.7% amasankha kusambira, 4.8% amasankha mpira, kuyenda kwa 2.4% kapena tennis ya tebulo, ndipo 19.7% ya odwala amachita zinthu zina zolimbitsa thupi.
Komabe, si mitundu yonse yamasewera yomwe ilipo kwa odwala matenda ashuga. Chifukwa chake, pali gawo la masewera oletsedwa, kuphatikiza masewera ochita masewera olimbitsa thupi (kukwera thupi, kukwera mapiri, kuthamanga mumsewu) ndi masewera olimbitsa thupi omwe amakhala ndi zoopsa kwambiri. Komanso, ndi matenda a shuga sikulimbikitsidwa kuti muchite zodzikongoletsa ndi kukankha, kupukutira kapena kukweza zolemera, ndikusindikizira mavinidwewo ndi kulemera kwambiri.
Ngati wodwalayo sakumana ndi vuto la matenda ashuga amtundu wa 2, ndipo matendawa ndi ochepa, ndiye kuti atha kutenga mphindi 60-90. patsiku. Nthawi yomweyo, osangolimbitsa thupi odwala matenda amiseche okha amaloledwa, koma ngakhale katundu kwambiri.
Komabe, odwala onenepa kwambiri ayenera kudziwa kuti mphindi 40 zoyambirira. Kulimbitsa minofu kumatenga shuga kuchokera m'magazi ndipo pambuyo pokhapokha mafuta akayaka.
Malangizo kwa odwala matenda ashuga pamasewera
Ndikofunika kudziwa kuti musanayambe kulimbitsa thupi, odwala matenda ashuga ayenera kuyeza kuchuluka kwa shuga m'magazi. Makalasi amatha kuchitika pamene kuchuluka kwa glucose kumachokera 6 mpaka 14 mmol / L. Koma, ngati zizindikiro za glucose ndi 5-5,5 mmol / l, ndiye kuti musanachite masewera olimbitsa thupi muyenera kudya zomwe zimakhala ndi chakudya, ndi kuchuluka kwa magawo a mkate osapitirira awiri.
Koma ngati kuchuluka kwa shuga ndi kochepera 5 mmol / l, ndiye kuti ndikofunikira kudumpha kulimbitsa thupi, chifukwa pali chiwopsezo chachikulu cha hypoglycemia. Kuphatikiza apo, makalasi amatsutsana pomwe acetone wapezeka mumkodzo.
Poletsa kukula kwa hypoglycemia, kuchuluka kwa insulin ndi kuchuluka kwa chakudya chamagulu omwe amatsitsidwa musanayambe kuchita masewera olimbitsa thupi kuyenera kufotokozedwa. Ngati ndi kotheka, mlingo wa insulin ungachepetse 20-30%, koma kuchuluka kwa chakudya chamthupi kumayenera kusiyidwa kosasinthika. Koma mutha kuchita zosiyana ndi izi: musanayambe kulimbitsa thupi, muyenera kudya chakudya chamagulu ochulukirapo ndi 1-2 XE, ndipo mulingo wa mankhwalawo suyenera kusinthidwa.
Ndikofunikanso kuwona momwe boma liyenera kukhalira. Chifukwa chake, ndikwabwino kuyambitsa maphunzirowo ndikumawotha kutentha (mphindi 5 mpaka 10) ndipo ndikatha mungathe kupitiriza zovuta. Pamapeto pa phunziroli, ndikofunika kuti mutambasule kuti mupewe misempha yovulala, minofu, motetezeka komanso mosavuta kulimbitsa thupi.
Aliyense wodwala matenda ashuga ayenera kukhala ndi shuga kapena maswiti angapo. Izi zimathandizira ngati mutu wanu umayamba chizungulire komanso zizindikiro zina za hypoglycemia zimachitika. Pambuyo pa maphunziro, ndikulimbikitsidwa kugwiritsa ntchito kefir, zipatso zatsopano kapena msuzi. Komanso, pophunzira komanso mukamaliza maphunziro, muyenera kumwa madzi ambiri.
Musanayambe masewera, muyenera kusankha zovala ndi nsapato mosamala. Popeza pali zolakwika zambiri pakhungu la anthu odwala matenda ashuga omwe amachiritsa bwino komanso kwa nthawi yayitali, ndikofunikira kusankha maubweya kuti asathandizire pakuwoneka ngati chimanga, scuffs ndi kuvulala kwina.
Pamaso makalasi, nthawi zonse ndikofunikira kuyang'ana mapazi. Ngati pali zolakwika pa iwo, ndiye kuti mawonekedwe osangalatsa kwambiri olimbitsa thupi ayenera kusankhidwa omwe mapazi sangadzalore.
Ponena za odwala okalamba, omwe nthawi zambiri amakhala ndi mavuto a mtima ndi mitsempha yamagazi, amawonetsedwa Mlingo wothandizira womwe ungathandize kuthana ndi matenda omwe alipo komanso kupewa matenda atsopano. Ali ndi zaka 45, ndibwino kuti muziyenda, kusambira kapena kukwera njinga, pomwe katundu onse ayenera kukhala ochepa.
Mwa zina, kuti masewera ndi matenda ashuga akhale zogwirizana, malamulo ena ayenera kuphunzitsidwa:
- Nthawi zonse muyenera kuchita izi mosangalatsa, poyandikira kulimbitsa thupi lanu;
- Ndikwabwino kupita kukaona malo olimbitsa thupi omwe ali pafupi ndi nyumba;
- Kumayambiriro, katundu azikhala wocheperako nthawi zonse, mphamvu zake ziyenera kuchuluka pang'onopang'ono, poganizira zaumoyo komanso kuchuluka kwa glycemia.
- Maphunziro akuthupi ayenera kuchitidwa masiku onse 1-2.
- Kuchita masewera olimbitsa thupi kuchitike molingana ndi malingaliro a wothandizira ndi adokotala, popanda kubweretsa thupi kutopa.
Tiyenera kukumbukira kuti kwa munthu wathanzi, nthawi yayitali yolimbitsa thupi ndi ola limodzi ndi theka. Ndi mtundu wofatsa wa shuga, nthawi yamkalasi imachepetsedwa kukhala mphindi 30, sing'anga - mphindi 40, ndipo kwambiri - 25 mphindi.
Panthawi yochita masewera olimbitsa thupi, timalimbikitsidwa kuwongolera kugunda kwa mtima wanu, chifukwa kuyesa kwa mtengowu kumakuthandizani kuti mudziwe ngati katundu winawake ndi woyenera kwa munthu. Chiwerengero chovomerezeka chomenyedwa pamphindi kwa achinyamata ndi 220, zitatha zaka 30 - 190, kuchokera zaka 60 - 160.
Chifukwa chake, masewera olimbitsa thupi mu shuga ndi gawo lofunikira la zovuta mankhwala. Komabe, ndikofunikira kuti masewera ndi mphamvu ya katunduyo zisankhidwe moyenera, apo ayi wodwalayo angamve kuwonjezereka.
Mu kanema mu nkhaniyi, wophunzitsa zolimbitsa thupi amalankhula za masewera a shuga.
