Mankhwala ovuta a 2 a shuga, pali mfundo yachiwiri yofunikira pambuyo podya zakudya zamafuta ochepa - iyi ndi masewera olimbitsa thupi.
Maphunziro olimbitsa thupi, masewera, ndikofunikira, komanso zakudya zama carb ochepa, ngati wodwalayo akufuna kuwonjezera kukhudzika kwa maselo kuti apatse insulin kapena kuchepa thupi.
Matenda a shuga a Type 1 amafunika kusamala, popeza odwala chifukwa chochita masewera olimbitsa thupi, kuthana ndi shuga m'magazi kungakhale kovuta. Koma ngakhale pankhaniyi, maubwino omwe masewera amabweretsa ndi akulu kwambiri kuposa zovuta.
Musanayambe kuchita masewera olimbitsa thupi, muyenera kukambirana izi ndi dokotala. Ndikofunikira kuzindikira kuti ndi mtundu woyamba wa 2 komanso wa matenda ashuga 2 pali mndandanda wosangalatsa wa zolimbana zolimbitsa thupi zolimbitsa thupi, ndipo masewera nthawi zonse sangakhale okwanira.
Komabe, kukambirana ndi dokotala za masewera olimbitsa thupi akadali osowa kwenikweni.
Zolimbitsa thupi zolinga za matenda ashuga
Musanapereke upangiri pakuchita masewera olimbitsa thupi a mtundu woyamba kapena wa 2, muyenera kumvetsetsa chifukwa chake ndikofunikira kudziwa.
Ngati mumvetsetsa zomwe phindu lophunzitsidwa ndi thupi lophunzitsidwa, ndiye kuti zingakhale zambiri zolimbikitsa kubweretsa masewera m'moyo wanu.
Pali zowona kuti anthu omwe amakhazikika zolimbitsa thupi amakhala achichepere pakapita nthawi, ndipo masewera amathandiza kwambiri pantchitoyi.
Zachidziwikire, osati zenizeni, ndikungoti khungu lawo limakalamba pang'onopang'ono kuposa anzawo. M'miyezi yochepa chabe yophunzira mwatsatanetsatane, munthu wodwala matenda a shuga amawoneka bwino.
Ubwino womwe wodwala amapeza pochita masewera olimbitsa thupi nthawi zonse umakhala wovuta kwambiri. Posachedwa, munthu amadzimva yekha, zomwe zimamupangitsa kupitiliza kuyang'anira thanzi lake ndikuchita masewera olimbitsa thupi.
Nthawi zina anthu amayamba kuyesera kukhala moyo wokangalika, chifukwa "chofunikira." Monga lamulo, palibe chomwe chimatuluka pamayesedwe oterowo, ndipo makalasi amalephera.
Nthawi zambiri chilakolako chimabwera ndi kudya, ndiye kuti, munthu amayamba kuchita zinthu zina zolimbitsa thupi komanso masewera ena onse. Kuti mukhale chomwecho, muyenera kusankha:
- zochita zamtundu wanji, zomwe zimadzetsa chisangalalo
- momwe mungalowe nawo makalasi ophunzitsa zolimbitsa thupi munthawi yanu
Anthu omwe amachita nawo zamasewera osati mwaukadaulo, koma "kwa iwo eni" - ali ndi phindu losatsutsika ndi izi. Kuchita masewera olimbitsa thupi pafupipafupi kumakupangitsani kukhala watcheru, wathanzi, komanso wocheperako.
Anthu olimbitsa thupi nthawi zambiri amakhala ndi mavuto azaumoyo "wazaka", monga:
- matenda oopsa
- kugunda kwa mtima
- matenda a mafupa.
Anthu olimbitsa thupi, ngakhale kukalamba, samakhala ndi mavuto a kukumbukira komanso mphamvu zambiri. Ngakhale ali ndi zaka zambiri, ali ndi mphamvu zothandizira maudindo awo pagulu.
Kuchita masewera olimbitsa thupi kuli chimodzimodzi ndikusungitsa ndalama kubanki. Hafu iliyonse ya ola yomwe imagwiritsidwa ntchito lero kuti mukhale ndi thanzi ndi mawonekedwe anu imulipira kangapo pakapita nthawi.
Dzulo, bambo anali akuyenda, akukwera masitepe ochepa, ndipo lero ayenda mtunda womwewo popanda kupumira komanso kupweteka.
Mukamasewera masewera, munthu amawoneka komanso kumva kuti ndiocheperako. Kuphatikiza apo, zolimbitsa thupi zimapatsa malingaliro abwino komanso zimathandizira kuti magwiridwe amanjenje akhale achisoni.
Kuchita masewera olimbitsa thupi a matenda amtundu 1
Anthu odwala matenda a shuga a mtundu woyamba 1 ndi mbiri yayitali yodwala asanayambe pulogalamuyi yodwala adwala matenda a shuga kwa zaka zambiri. Kusiyanako kumaphatikizapo kukhumudwa ndi kutopa kwakanthawi. Panthawi imeneyi, nthawi zambiri osati kusewera masewera, ndipo moyo wongokhala umangowonjezera zomwe zachitika.
Mtundu woyamba wa matenda ashuga, zolimbitsa thupi zimakhudza shuga. Pazifukwa zina, masewera olimbitsa thupi amatha kukulitsa kuchuluka kwa shuga. Kuti mupewe izi, ndikofunikira kuyang'anira shuga moyenera, molingana ndi malamulo.
Koma mosakayikira, mbali zabwino za maphunziro akuthupi ndizochulukirapo kuposa zovuta zake. Kuti mukhale ndi thanzi lonse, lembani 1 matenda ashuga ayenera kuchita masewera olimbitsa thupi.
Pogwiritsa ntchito mphamvu komanso kuchita masewera olimbitsa thupi nthawi zonse, thanzi la odwala matenda ashuga limatha kukhala labwinopo kuposa la anthu wamba. Kuchita masewera olimbitsa thupi kumapangitsa munthu kukhala wamphamvu kwambiri, adzakhala ndi mphamvu zogwira ntchito ndikukwaniritsa ntchito zake kunyumba. Kulimbikira, mphamvu komanso kufunitsitsa kuti muthane ndi matenda a shuga ndikulimbana nazo zidzawonjezeredwa.
Anthu odwala matenda ashuga amtundu woyamba omwe amachita masewera, nthawi zambiri, amawunika kwambiri zakudya zawo, osaphonya shuga.
Kuchita masewera olimbitsa thupi kumawonjezera chidwi komanso kumalimbikitsa chidwi chanu paumoyo wanu, zomwe zatsimikiziridwa ndi maphunziro ambiri.
Kuchita masewera olimbitsa thupi monga m'malo mwa insulin mu mtundu 2 wa shuga
Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga a 2. Wodwalayo amalimbikitsa kukhudzika kwa maselo kupita ku insulin, zomwe zikutanthauza kuti kukana insulini kumachepa. Asayansi adatsimikizira kale kuti kupeza minofu yambiri chifukwa cha kuphunzitsidwa kwamphamvu kumatsitsa insulin kukana.
Kuchuluka kwa minofu sikukula panthawi yophunzitsidwa ndi Cardio ndi kuthamanga, koma kudalira insulin kumakhalabe kochepa.
Muthanso kugwiritsa ntchito mapiritsi a Glukofarazh kapena Siofor, omwe amachititsa kuti maselo azikhala ndi insulin, komabe, masewera osavuta omwe amachita nthawi zonse azichita ntchito iyi bwino kwambiri kuposa mapiritsi ochepetsa shuga.
Kukana kwa insulin kumakhudzana mwachindunji ndi kuchuluka kwa minofu ndi mafuta kuzungulira m'chiuno ndi pamimba. Chifukwa chake, mafuta ochulukirapo komanso minyewa yochepa yomwe munthu amakhala nayo, amachepetsa mphamvu ya maselo ake kupatsidwa insulini.
Ndikulimba kwamphamvu, mufunika Mlingo wochepetsetsa wa insulin yofunikira.
Insulin yocheperako m'magazi, mafuta ochepa amadzayikidwa m'thupi. Insulin ndiye mahomoni akuluakulu omwe amasokoneza kuchepa kwa thupi ndipo amakhudzidwa ndi kufalikira kwa mafuta.
Ngati mumaphunzitsabe pafupipafupi, ndiye kuti pakatha miyezi yochepa chidwi cha maselo kupita ku insulin chidzakulirakulira. Kusintha kumapangitsa kuti muchepetse kuchepa thupi komanso kupangitsa kuti shuga azikhala kosavuta.
Komanso, maselo a beta omwe atsala azigwira ntchito. Popita nthawi, ena odwala matenda ashuga amasankha kusiya kubaya jakisoni.
Mu 90% ya milandu, odwala omwe ali ndi matenda a shuga 2 ayenera kubaya jakisoni wa insulin pokhapokha aulesi kwambiri kuti atsatire njira yochitira masewera olimbitsa thupi ndipo samatsatira zakudya zamafuta ochepa.
Ndikothekanso kuchoka kutali ndi jakisoni wa insulin kwa odwala matenda ashuga, koma muyenera kukhala ndi udindo, ndiko kuti, kutsatira zakudya zopatsa thanzi ndikuchita masewera mwadongosolo.
Zochita zothandiza kwambiri pa matenda ashuga
Zochita zomwe zili zoyenera kwa odwala matenda ashuga zitha kugawidwa:
- Mphamvu - kukweza zolemera, zolimbitsa thupi
- Cardio - squats ndi kukankha.
Cardiotraining imachepetsa kuthamanga kwa magazi, imalepheretsa kugunda kwa mtima komanso imalimbitsa mtima. Izi zikuphatikiza:
- kuyendetsa njinga
- kusambira
- Wellness amathamanga
- Zoyenda skis, etc.
Mitundu yomwe ikupezeka kwambiri pamndandanda wophunzitsidwa ndi Cardio, ndizoyendetsa thanzi.
Pulogalamu yodzaza thupi yophunzitsa odwala omwe ali ndi matenda ashuga ayenera kukwaniritsa zinthu zingapo zofunika:
- Ndikofunikira kumvetsetsa zoletsa zomwe zachitika chifukwa cha zovuta za shuga ndikutsatira;
- Kugula kwa nsapato zamasewera zodula kwambiri, zovala, zida, ndi kulembetsa ku dziwe kapena masewera olimbitsa thupi sizolondola;
- Malo ophunzirira zolimbitsa thupi ayenera kukhala opezeka, omwe amapezeka wamba;
- Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pafupifupi tsiku lililonse. Ngati wodwala wapuma kale, kuphunzitsa kungakhale tsiku ndi tsiku, katatu pa sabata kwa mphindi 30-50.
- Zochita zolimbitsa thupi ziyenera kusankhidwa mwanjira yoti pakhale minofu ndikuwonjezera kupirira;
- Pulogalamu pachiyambi imaphatikizapo katundu pang'ono, pakapita nthawi zovuta zawo zimawonjezeka;
- Zochita za Anaerobic sizichita masiku awiri motsatira gulu limodzi;
- Palibe chifukwa chothamangitsira marekodi, muyenera kuchita izi kuti musangalale. Kusangalala ndi masewera ndi gawo lofunika kwambiri lomwe makalasi amapitilira ndipo amagwira ntchito bwino.
Pakulimbitsa thupi, munthu amatulutsa ma endorphin - "mahomoni achisangalalo." Ndikofunikira kuphunzira momwe mukumvera pachitukuko.
Pambuyo podziwa nthawi yomwe kukhutira ndi chisangalalo zimachokera m'makalasi, tili ndi chidaliro kuti maphunzirowa azikhala okhazikika.
Mwambiri, anthu omwe amachita nawo maphunziro akuthupi amachita izi pofuna kusangalatsa. Kuchepetsa thupi, kukonza thanzi, kusilira maonekedwe a anthu omwe si amuna kapena akazi anzanu - zonsezi ndi zotsatira zokhudzana, "mbali".
Sport amachepetsa insulin
Ndi masewera olimbitsa thupi pafupipafupi, pakatha miyezi ingapo zitha kudziwika kuti insulin bwino imatsitsa kuchuluka kwa shuga m'magazi. Ichi ndichifukwa chake Mlingo wa jekeseni wa insulin ukhoza kuchepetsedwa kwambiri. Izi zikugwiranso ntchito kwa anthu omwe ali ndi matenda a shuga a mtundu woyamba 1.
Mukamaliza kuchita masewera olimbitsa thupi nthawi zonse, shuga ambiri m'magazi amawonedwa pafupifupi milungu iwiri. Izi ziyenera kudziwika kwa odwala omwe amapatsidwa jakisoni wa insulin kuti akonzekere bwino.
Ngati munthu wachoka kwa sabata lathunthu ndipo sangathe kuchita masewera olimbitsa thupi, ndiye kuti insulivitityity ya insulin nthawi imeneyi imangokulira.
Wodwala matenda ashuga akamachoka kwa milungu iwiri kapena kupitilira apo, chisamaliro chimayenera kutengedwa kuti atenge naye limodzi Mlingo waukulu wa insulin.
Kuwongolera shuga m'magazi anthu omwe amadalira insulin
Masewera amakhudza mwachindunji shuga wa magazi. Ndi zinthu zina, masewera olimbitsa thupi amatha kuwonjezera shuga. Izi zitha kupangitsa kuti chiwopsezo cha matenda a shuga chizikhala chovuta kwa anthu odalira insulin.
Koma, komabe, mapindu a maphunziro akuthupi a matenda amtundu wa 2 ndi matenda amtundu wa 2 ndi akulu kwambiri kuposa zovuta zomwe zingakhalepo. Munthu yemwe ali ndi matenda ashuga omwe amakana kuchita masewera olimbitsa thupi modzipereka amadzipereka yekha mpaka kulumala kwa munthu wolumala.
Mitambo yogwira ntchito imatha kuyambitsa mavuto kwa omwe amamwa mapiritsi omwe amathandizira kupanga insulin ndi kapamba. Ndikulimbikitsidwa kwambiri kuti musamagwiritse ntchito mankhwalawa, atha kulowa m'malo mwa njira zina zochizira matendawa.
Kuchita masewera olimbitsa thupi komanso masewera kumathandizira kuchepetsa magazi, koma nthawi zina, kumabweretsa kuwonjezeka kwake.
Zizindikiro zakuchepa kwa shuga m'magazi zimawoneka motsogozedwa ndi zochitika zolimbitsa thupi chifukwa cha kuchuluka kwamapuloteni, omwe amakhala onyamula shuga.
Kuti shuga ichepe, ndikofunikira kuyang'anira zinthu zingapo nthawi imodzi:
- zolimbitsa thupi ziyenera kuchitidwa nthawi yambiri;
- Mlingo wokwanira wa insulin m'mwazi umafunika
- kuchuluka kwa shuga kwamagazi sikuyenera kukhala okwera kwambiri.
Kuyenda ndi kuthamanga, komwe amalimbikitsa akatswiri ambiri odwala omwe ali ndi matenda ashuga, pafupifupi sikuwonjezera shuga. Koma pali mitundu ina ya zolimbitsa thupi yomwe ingachite izi.
Zoletsa pamaphunziro azolimbitsa thupi pazovuta za matenda ashuga
Ubwino wambiri wolimbitsa thupi kwa odwala omwe ali ndi matenda amtundu wa 1 kapena 2 amadziwika kale komanso amadziwika. Ngakhale izi, pali zina zomwe simungathe kudziwa.
Ngati izi zimatengedwa mopepuka, zimatha kubweretsa zovuta, mpaka khungu kapena vuto la mtima.
Wodwala matenda ashuga, ngati angafune, amatha kusankha mtundu wa zochita zolimbitsa thupi zomwe zimamuyenerera bwino. Ngakhale mu mitundu yonse ya masewera olimbitsa thupi, wodwala matenda ashuga sanasankhe chilichonse, mutha kungoyenda mumlengalenga!
Musanayambe kusewera masewera, muyenera kufunsa dokotala. Ndikofunikira kuti mudzayendere katswiri wanu, komanso kuti mukamayesedwe ndi kukalankhula ndi a mtima.
Omwe akuyenera kuwunika kuwopsa kwa vuto la mtima komanso momwe mtima wamunthu ulili. Ngati zonse zomwe zili pamwambazi zili mkati mwabwinobwino, mutha kusewera masewera mwamtendere!
