Momwe mungapangire zolimbitsa thupi ndi mtundu 1 ndi shuga yachiwiri: kanema yokhala ndi malangizo komanso magawo a masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kwambiri pakubweretsa matenda a shuga ndi matenda ena ambiri a endocrine system.

Amathandizanso kulimbitsa minofu, kusintha zakudya zamagulu, mapuloteni ndi mafuta, komanso kukonza magazi komanso kuwonjezera kuchuluka kwa mitsempha ya magazi.

Kuchita masewera olimbitsa thupi sikuti ndi njira yokhayo yothandizira matenda a shuga, komanso njira yabwino yothanirana. Chowonadi ndi chakuti nthawi zambiri (kupatulapo choloŵa choyipa), choyambitsa matenda a shuga ndi kuperewera kwa thupi ndi kunenepa kwambiri. Chifukwa chake, munthawi yoti muchotse mapaundi owonjezera ndikofunikira kwambiri kuti mukhale ndi thanzi.

Ubwino wazithandizo zam'thupi kwa odwala matenda ashuga

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kwa odwala omwe ali ndi matenda ashuga, chifukwa kukhazikitsa kwawo kumapereka mwayi wosintha:

• kuchepa kwa shuga m'magazi. Izi ndichifukwa choti panthawi yochita masewera olimbitsa thupi, mphamvu imatha, chifukwa chomwe maselo akumvanso kufunika kwa gawo latsopano la shuga;
• kuchepetsa kukula kwamafuta (chifukwa chake kuwongolera kunenepa);
• kutembenuka kwa cholesterol yoyipa kukhala yopindulitsa. Panthawi yochita masewera olimbitsa thupi, cholesterol yotsika kwambiri imasinthidwa kukhala analogue yomwe yachulukitsa mawonekedwe owonjezera, omwe amapindulitsa thupi kwambiri;
• kuchuluka kwa zaka zapamoyo;
• Kusintha kwa mota ntchito ya neuropsychic nkhawa.

Zotsatira zopeza kuchuluka kwamapindulitsidwe otere, kuchotsedwa kwa zizindikiro zowopsa komanso zosasangalatsa, komanso kusintha kwa moyo wa wodwalayo.

Ndi mitundu yanji yochita masewera olimbitsa thupi omwe amalimbikitsidwa kwa odwala matenda ashuga?

Zochita zonse zolimbikitsidwa ndi anthu odwala matenda ashuga ndi za gulu la aerobic. Ndiye kuti awa ndi makalasi ophunzitsa zolimbitsa thupi, omwe mkati mwake simupumira mwamphamvu komanso minyewa yayikulu yam'mimba.

Katundu wotere samapereka kuchuluka kwa minofu kapena mphamvu, koma amathandizira kuchepetsa kuchuluka kwa shuga komanso kuchepetsa mafuta m'thupi.

Chifukwa cha kuphunzitsidwa kwa aerobic, glycogen yokhala ndi minofu ya minofu imasinthidwa kukhala glucose, yomwe imakhudzana ndi okosijeni, ndikusintha kukhala madzi, kaboni dayokiti ndi mphamvu kuti thupi ligwire ntchito.

Mtundu woyamba

Odwala a Type 1 ndi 2 a shuga amapatsidwa masewera olimbitsa thupi olimbitsa thupi. Mosiyana ndi okhawo omwe ali ndi matenda osokoneza bongo omwe amadalira insulin, odwala matenda amtundu wa 1 ayenera kuyang'anitsitsa kuchuluka kwa shuga m'magazi awo ndikuwonetsetsa kuti ali ndi thanzi labwino kwambiri.

Zosasangalatsa zilizonse kwa iwo ndi chizindikiro kuti asiye kuphunzira ndikuwonetsetsa kuchuluka kwa shuga.

Mtundu wachiwiri

Odwala omwe ali ndi matenda amtundu wa 2 sangakhale ndi zowongolera. Komabe, izi sizitanthauza kuti safunika kuwongolera kuchuluka kwa shuga! Kugwiritsa ntchito mita pamenepa mwina sikungakhale kovutirapo.

Monga tidalemba pamwambapa, odwala omwe ali ndi matenda amtundu woyamba 1 komanso mtundu wa 2 amafunikira masewera olimbitsa thupi, omwe akhoza kukhala ndi zinthu zotsatirazi:

• kuyeza kuyenda kapena kuyenda (makamaka pambuyo chakudya);
• kuthamangira mothamanga kwambiri (onetsetsani kuti mukuwona kupuma kwambiri!);
• kukwera njinga;
• kusambira
• skating, rollerblading kapena skiing;
• aqua aerobics;
• makalasi ovina (popanda zinthu zogwira).

Makonda amasankhidwe tsiku lililonse kwa mphindi 20-30. Kusankha kochita masewera olimbitsa thupi kuyenera kuchitika malinga ndi zomwe amakonda komanso kuthekera kwakuthupi.

Mimba ndi matenda gestational

Matenda a shuga a Gestational ndi mtundu wa shuga womwe umayamba mwa amayi apakati.

Kupewera kukula kwa matendawa kapena kuchepetsa shuga, kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsidwa.

Tikuyankhula za masewera olimbitsa thupi omwe samangokhala ndi phindu pa thanzi, komanso kukonza mtima wa mayi woyembekezera.

Izi zitha kukhala kuyenda tsiku lililonse paki kapena kuyenda, makalasi okhala ndi masewera olimbitsa thupi mu masewera olimbitsa thupi, omangidwa molingana ndi luso linalake (masewera olimbitsa thupi omwe ali ndi fitball, aerobics kwa amayi oyembekezera), kusambira, aerobics ya aqua ndi zochitika zina zilizonse zomwe sizimaphatikizapo kupuma komanso minyewa yambiri.

Chitani masewera olimbitsa magazi kuti muchepetse shuga

Popeza chithandizo chachikulu cha glycogen chili m'matumbo, masewera olimbitsa thupi omwe amachitika pamlingo wothamanga azithandizira kutsika kwamisempha:

1. gwiranani nsanja zanu, kutenga ma dumbbells, kugwada ndi kukweza mikono yanu m'mapewa;
2. khazikani paphewa ndi ma dumbbells (manja ayenera kuti awolokere pachiwuno pa madigiri 90, ndipo ma dumbbell ayenera kukhala pamkhutu);
3. pukutirani m'mimba, kutulutsa "mkanda" wapamwamba (manja kumbuyo kwa mutu, miyendo kuwaloza mbali, miyendo kugwada, mawondo, kumbuyo kwakang'ambika pansi).

Mphamvu zolimbitsa thupi zomwe zimapangidwa kuti muchepetse shuga, kuchuluka kokwanira. Musanachite izi, funsani othandizira anu azaumoyo.

Ndimagwira ntchito yanji yopulumutsa ku prediabetes?

Ngati mukufuna kukhala ndi matenda ashuga, mumawonetsedwa zolimbitsa thupi mosalephera.

Kuti mukhale ndi zotsatira zabwino, muyenera kuchita mphindi 30 osachepera 5 pa sabata. Mtundu wa katundu umatha kusankhidwa pawokha.

Izi zitha kukhala kuthamanga, kuyenda, Pilates, yoga, kupalasa njinga kapena kukwera ndege, kusambira ndi zina zambiri.

Kodi ndimagulu angati omwe angapangidwe ndi okalamba?

Kukalamba sikukulepheretsa kuchita masewera olimbitsa thupi nthawi zonse.

Koma, chifukwa cha kuwonongeka kwa mtima ndi mitsempha yamagazi, komanso kupezeka kwa matenda osiyanasiyana odwala mu gulu ili, ndikofunikira kuyandikira mosamala kusankha kwamachitidwe.

Njira yabwino kwambiri kwa okalamba ndikuyenda, kuyenda mu mpweya wabwino, masewera olimbitsa thupi osavuta, masewera olimbitsa thupi, kusambira. Monga momwe zidalili kale, ndikofunikira kuti odwala matenda ashuga azitha kudziwa momwe akuchitira zolimbitsa thupi. Ndikwabwino kuchititsa makalasi mu mpweya wabwino.

Zolimbitsa miyendo

Ochita masewera olimbitsa thupi ayenera kuchitidwa tsiku lililonse kwa mphindi 15. Imasintha magazi m'magawo am'munsi ndikulepheretsa kukula kwa phazi la matenda ashuga.

Zochita zotsatirazi ndizotheka:

1. kuyimirira, chala chala chakumanzere ndikupondera phazi lako lonse;
2. nditaimirira, gubuduzani kuyambira chidendene mpaka kuphazi mpaka kuphazi;
3. kuchita zoyenda mozungulira ndi zala;
4. wagona kumbuyo kwako, chita njinga.

Pakukonzekera, musaiwale kuwunika kwa momwe akukonzekera.

Mlandu wa maso

Kuwonongeka kwa masomphenya ndi satellite yokakamiza ya mtundu 1 ndi matenda ashuga 2.

Kupititsa patsogolo mitsempha yamagazi ndikuthandizira magazi mu mitsempha ya maso, masewera otsatirawa ayenera kuchitidwa tsiku lililonse:

1. blink mosalekeza kwa mphindi ziwiri (izi zitsimikizira kutuluka kwa magazi m'maso);
2. tsegulani maso anu kumanja ndipo mzere wowongoka muziwasunthira kumanzere kenako kumbuyo. Bwerezani maulendo 10;
3. kanikizani pazingwe za kumtunda kwa masekondi awiri, ndikumasulidwa. Izi zitsimikiza kutuluka kwa madzi ocular;
4. tsekani maso anu ndikusuntha mawonekedwe amaso mmwamba ndi pansi. Chitani zina 5-10.

Yoga ndi qigong kwa odwala matenda ashuga

Yoga ndi qigong (olimbitsa thupi achi China) amakulolani kumasula mphamvu zosafunikira, kupatsa thupi katundu wokwanira, komanso kuchepetsa shuga.

Chifukwa chophweka kuphedwa, masewera ena olimbitsa thupi ndi oyenera ngakhale kwa anthu achikulire. Mwachitsanzo, timafotokoza za chimodzi mwa izo.

Ikani phazi lanu m'mapewa ndikuwongola maondo. Pumulani. Tsopano ponyani kumbuyo kwanu monga mphaka, ndipo zitatha - tembenuzani chingwe chachingwe. Bwerezani kangapo ka 5-10. Kuchita masewera olimbitsa thupi koteroko kumathandizira kuthetsa nkhawa kuchokera kumbuyo.

Kusamala mukamaphunzitsidwa komanso kuponderezedwa

Koma ayenera kukhala ocheperapo komanso ovomerezeka ndi adokotala.

Odwala omwe ali ndi matenda amtundu woyamba wa shuga ayenera kuwunika momwe magazi awo amakhalira komanso asanayambe maphunziro.

Ngati wodwala wanena kuti kuwonongeka, kuperewera kwa impso, kusokonezeka kwa mtima, zilonda zam'mimba, retinopathy, ngakhale katundu wochepa ayenera kutayidwa, m'malo mwake ndikulimbitsa thupi.

Makanema okhudzana nawo

Kodi mungachite bwanji zolimbitsa thupi ndi matenda a shuga a 2? Kanemayo ali ndi malangizo onse ofunikira:

Kumbukirani kuti zochitika zilizonse zolimbitsa thupi zitha kupindulitsa komanso kuvulaza. Chifukwa chake, ndikofunikira kuti mufunsane ndi dokotala za mtundu wa katundu, kukula kwake komanso malamulo oyendetsera maphunziro.