Pamodzi ndi njira zina zochiritsira, olimbitsa thupi, onse omwe ali ndi matenda amtundu wa 2 komanso mawonekedwe amtundu wodwala a insulin, ali ndi chidwi chambiri pa zochiritsira zabwino. Komanso, madokotala ambiri akukhulupirira kuti kuchita masewera olimbitsa thupi ndi njira yachiwiri yofunika kwambiri kwa anthu odwala matenda ashuga pambuyo chakudya.
Kupatula apo, matenda oopsa a hyperglycemia amapezeka motsutsana ndi maziko a kuchepa kwa metabolic. Ndipo kafukufuku wambiri akuwonetsa kuti ndi kinesetherapy yemwe amatulutsa kagayidwe kachakudya.
Chifukwa chake, lero ndi mtundu wachiwiri wa matenda a shuga, njira zingapo zochizira zimagwiritsidwa ntchito. Koma musanapange maphunziro olimbitsa thupi, muyenera kufunsa dokotala, chifukwa pali zingapo zotsutsana ndi makalasi.
Chifukwa chiyani masewera a shuga?
Zomwe zimapangitsa kuti masewera olimbitsa thupi omwe ali ndi matenda ashuga azichitidwa pafupipafupi ndi ambiri. Chifukwa chake, pophunzitsidwa, chidwi komanso kusanja kwa maselo kuti apatsidwe insulin kumakhala bwino. Kuphatikiza apo, kuchuluka kwa kuthamanga kwa magazi kumakhala koyenera komanso kugwira ntchito kwa mtima kumakhala bwino, komwe kumachepetsa mwayi wokhala ndi stroko komanso kugunda kwamtima.
Ngati mumachita masewera olimbitsa thupi tsiku lililonse, mutha kuthana ndi kunenepa kwambiri ndikuwongolera kagayidwe. Komanso, masewera olimbitsa thupi omwe ali ndi matenda ashuga amathandizira kuyambitsa magazi mu ziwalo zamkati, miyendo ndikuletsa kuwoneka kwa zovuta zingapo.
Kuphatikiza apo, masewera olimbitsa thupi nthawi zonse amapangitsa kuti munthu asamavutike ndi nkhawa, amachepetsa kuchuluka kwa lipids m'magazi ndipo amagwira ntchito ngati njira yoletsa atherosulinosis.
Kuphatikiza apo, kuchita masewera olimbitsa thupi kumapangitsa kuti kulumikizana ndi msana zizigwira ntchito bwino komanso zimakongoletsa kamvekedwe ka thupi lonse.
Mitundu yabwino kwambiri yochita masewera olimbitsa thupi a anthu odwala matenda ashuga
Pali zolimbitsa (zoyambira) zolimbitsa thupi za anthu odwala matenda ashuga tsiku lililonse. Makalasi otere akuyenera kuchitidwa kwa mphindi 15-20 tsiku lililonse, kapena kawiri pa sabata kwa mphindi 30-60.
Malinga ndi ziwerengero, ngati pali matenda amtundu wa 2 shuga, katundu wolemera pang'ono ndi wofunikira makamaka. Izi ndi zokoka, kukankha, kukweza ma dumbbell ndi masewera olimbitsa. Poletsa matenda a mtima, kusambira, kuyenda, kuyendetsa njinga ndi kuthamanga ndi koyenera.
Kuti mukhale ndi thanzi labwino, ndikofunikira kuchita maphunziro otchedwa Cardio, omwe amaphatikizapo masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi ndikuthamanga m'malo mwake. Pankhaniyi, katundu wogwira ntchito ayenera kusinthidwa ndi mphamvu (kukankhira-kuthamanga - kuthamanga, chingwe - kuyenda).
Zochita zotsatirazi ndizoyenera monga masewera olimbitsa thupi m'mawa:
- kutembenuzira mutu kumanzere ndi kumanja;
- manja amasintha mbali zosiyanasiyana;
- kayendedwe ka mapewa;
- torso mbali;
- kupindika ndi miyendo yowongoka.
Ngati mumachita nawo masewera olimbitsa thupi tsiku ndi tsiku, ndiye kuti magazi amayenda, kulimbana kwa maselo ndi insulin kumawonjezeka, ndipo zakudya zama minofu ndi okosijeni zimayamba kuyenda bwino.
Kuphatikiza pazovuta zovuta zolimbitsa thupi, ndimatenda a shuga ndikofunikira kuchita masewera olimbitsa thupi kuti muchepetse zovuta zomwe zimachitika kwambiri mu matenda a hyperglycemia.
Nthawi zambiri mukamaphwanya kagayidwe kazakudya, minofu yam'mimba imakhala ndi vuto, motero muyenera kulipira maphunziro apadera a m'munsi.
Olimbitsa miyendo yokhala ndi matenda ashuga ndi awa: khalani m'mphepete mwa mpando, osatsamira kumbuyo kwake, pendekerani zala zanu, kenako ndikuwongola. Chifukwa chake muyenera kuchita maulendo 10.
Chotsatira, muyenera kukweza ndikutsitsa chala, pomwe chidendene chimayenera kukhala pansi. Ndipo muyenera kuchita chimodzimodzi ndi chidendene, kukanikiza zala pansi.
Pambuyo pake, gawo lotsatira la phunziroli limachitika:
- Mapazi amayikidwa zidendene, ndipo masokosi amawukitsidwa, kenako nkugawikidwanso, ndikutsitsidwira pansi ndikuchepetsedwa.
- Mwendo wakumanja umagwera pansi ndikuwongoka, chala chakumanja chimatambasuka ndikudzikokera chokha. Kuchita masewera olimbitsa thupi kumachitidwa ndi nthambi iliyonse payokha.
- Mwendo umatambalala, ndipo phazi limakhudza pansi. Chiwongola dzanja chikunyamuka, ndipo chala chakudzikokera chokha. Ndiye phazi limatsika ndi chidendene pansi ndikudziwombera nokha. Ntchito iyi iyenera kuchitidwa ndi mwendo uliwonse payekhapayekha, kenako ndi miyendo iwiri nthawi imodzi.
- Miyendo yonse iwiri imakhala yotambasuka monga momwe chithunzi. Kupitilira apo, miyendo yake ndiyoti kugwada komanso yopanda chitseko.
- Mutawongola miyendo, maulendo oyendayenda a phazi amayenera kupangidwa. Pambuyo pake, mapazi mlengalenga ayenera kulemba manambala osiyanasiyana.
- Miyendo imayikidwa zala, zidendene zimakwezedwa ndikufalikira. Kenako amafunika kutsitsidwa pansi ndikuwala limodzi.
- Pepala liyenera kudulidwa, kusungunuka ndikang'ambika ndi mapazi osavala. Kenako zala za nyuzipepala zimakhazikitsidwa pa pepala lachiwiri ndipo zonsezo zimakutidwa ndi mpira.
Malamulo Amakalasi
Kuti masewera olimbitsa thupi azithandiza odwala omwe ali ndi matenda ashuga kuti apindule, malamulo angapo ayenera kuwonedwa. Chifukwa chake, kuti mudzapeze zotsatira, muyenera kuchita masewera tsiku lililonse kapena osachepera tsiku lililonse. Komanso, kupewa zovuta, malo ochita masewera olimbitsa thupi omwe makalasi azikachitikira ayenera kukhala pafupi ndi nyumba.
Muyenera kuyamba kuphunzitsa ndi katundu wocheperako, pang'onopang'ono mukulitsa. Ngati mtundu wachiwiri wa matenda ashuga wapezeka, ndiye kuti masewera olimbitsa thupi onse ayenera kuchitidwa mopirira, chifukwa cha kuchuluka kwa minofu ndi mphamvu.
Tiyenera kukumbukira kuti masewera olimbitsa thupi omwe ali ndi matenda ashuga ayenera kukhala osangalatsa, chifukwa chake musadzipanikize kwambiri ndikukhala wolimbitsa thupi. Ngati maphunziridwe atatha kufooka kapena thanzi lanu layamba kufooka, ndiye kuti muyenera kusiya kuchita masewera olimbitsa thupi kenako ndikuchepetsa mphamvu yawo.
Ngati pali zizindikiro za hypoglycemia, limodzi ndi kunjenjemera, malaise komanso kumverera kwanjala, muyenera kudya chidutswa cha shuga kapena kumwa chakumwa chokoma. Kuyambiranso makalasi ndizotheka tsiku lotsatira, koma katunduyo ayenera kuchepetsedwa.
Pa maphunziro ataliatali komanso ovuta, funso loti muchepetse mulingo wa insulin liyenera kuvomerezedwa.
Ndikofunika kuti muyambe kuchita masewera olimbitsa thupi m'mawa kwa odwala ashuga ndikupukutira mapewa ndi khosi ndi thaulo lowiikidwa m'madzi otentha kapena ozizira. Izi zikuthandizani kuti mudzuke mwachangu, kusintha magazi ndikuyamba njira za metabolic.
Pankhani yogwira ntchito, 2-3 p. Mphindi 5 patsiku, muyenera kuchita masewera olimbitsa thupi omwe mungathetsere kupsinjika kwa mafupa ndi msana. Ngati kupweteka kwa kuphatikiza kapena minofu kumawoneka panthawi yochita masewera olimbitsa thupi, muyenera kulumikizana ndi katswiri wamitsempha, chifukwa mwina masewerawa adzafunika kuti athandizidwe ndi physiotherapy kapena kutikita minofu.
Ndizofunikira kudziwa kuti masewera olimbitsa thupi, monga mtundu wa 2 matenda ashuga, kanema yemwe amawonedwa pansipa, sasonyezedwa kwa aliyense. Chifukwa chake, kuwonongeka kwamatenda kwambiri, kupweteka kwambiri kwaimpso ndi mtima, zilonda zam'mapazi pamiyendo, munthu sayenera kuchita nawo masewera. Kuphatikiza apo, kuphunzitsidwa kwambiri kumapangidwa ngati wodwala ali ndi matenda ashuga a retinopathy, popeza izi zitha kuyambitsa kuyamwa.
Muzochitika zonsezi, chithandizo cha matenda ashuga chimatsata kumwa mankhwala, kudya, komanso kuchita masewera olimbitsa thupi osavuta. Zinthu zikasintha, mutha kuyamba kuchita masewera olimbitsa thupi chifukwa cha matenda osokoneza bongo kuyambira pamiyeso yaying'ono, pokhapokha ndikuloledwa kuchita kwathunthu.
Mu kanema mu nkhaniyi, gulu la anthu odwala matenda ashuga limafotokozedwa.
