Kuchita masewera olimbitsa thupi kumathandiza ngakhale kwa anthu athanzi, chifukwa amathandizanso kumva bwino komanso kukhala ndi mphamvu zolimbitsa thupi pamlingo wambiri. Koma ndikofunikira kumvetsetsa kuti izi sizokhudza akatswiri othamanga, koma za anthu omwe amakhala ndi moyo wathanzi komanso omwe amachita masewera olimbitsa thupi. Maphunziro olimbitsa thupi samakhazikitsa dongosolo la mtima kwambiri, zimangoyendetsa magwiridwe ake. Matenda a shuga ndi masewera ambiri nthawi zambiri amagwirizana, koma kuti musavulaze thupi lanu, musanayambe gawo lililonse la maphunziro muyenera kufunsa dokotala ndikuyesa mayeso onse ofunikira.
Zopindulitsa thupi
Kuchita masewera olimbitsa thupi moyenera kumakhala ndi phindu pa thupi la munthu wodwala: amasintha kagayidwe kazakudya ndipo amathandizira kukhala ndi shuga wabwinobwino. Kuphatikiza apo, masewera owoneka bwino amatha kusintha mkhalidwe wa minofu ndi msana, kuchotsa ululu wammbuyo ndikuchepetsa kukalamba pang'ono. Mosasamala mtundu wa shuga, ndi njira yoyenera, zolimbitsa thupi zolimbitsa thupi zimakhudza thupi.
Nazi zina mwa zabwino zomwe zimadziwika ndi masewera olimbitsa thupi nthawi zonse:
- kuwonda;
- kulimbitsa mtima;
- kulimbitsa mafuta kagayidwe m'thupi, komwe kumapangitsa kutsika kwa cholesterol yoyipa;
- matenda a shuga;
- kukonza kugona;
- kutetezedwa ku kupsinjika ndi kukhumudwa;
- kuchuluka minofu kudziwa insulin.
Malangizo onse
Mukamachita masewera amtundu uliwonse kwa odwala matenda ashuga, ndikofunikira kuti musaiwale kuti cholinga chamakalasi sikukhazikitsa mbiri, koma kulimbitsa thanzi lanu. Chifukwa chake, musaphunzitse kuvala, kubweretsa kugunda kwamtima ku phokoso lokoma. Kuti masewera akhale opindulitsa, muyenera kutsatira malamulo ena:
Kuchita masewera olimbitsa thupi a shuga- Musanayambe masewera atsopano kapena mukachulukitsa katundu, ndikofunikira kuonana ndi dokotala nthawi zonse;
- Zakudya ziyenera kusinthidwa, kutengera kuchuluka kwa magawo;
- Osadumpha chakudya (komanso kudya kwambiri) masiku amenewo pamene wodwala matenda ashuga akuchita masewera olimbitsa thupi;
- muyenera kuyang'anira momwe mukumvera ndipo ngati kuli koyenera, muchepetse kuchuluka;
- masewera olimbitsa thupi ayenera kuchitidwa pafupipafupi.
Ngakhale wodwalayo atachita masewera kunyumba, ayenera kusankha nsapato zabwino. Ndizosavomerezeka kuchita nsapato, chifukwa panthawi yophunzira zolimbitsa thupi, miyendo imakhala ndi katundu wambiri, ndipo ndi matenda ashuga, khungu la miyendo kale limawuma, komanso chizolowezi chopanga ming'alu ndi zilonda zam'mimba. Ngati munthu wodwala matenda ashuga nthawi zambiri amakonda kuyenda wopanda nsapato (ngakhale pa mphira wofewa), izi zitha kuchititsa kuti matenda ashuga apatsidwe matenda ashuga. Mawonekedwe ake ndi kuphwanya kwachilendo kwamiyendo yamiyendo, mabala amachiritso a nthawi yayitali komanso zilonda zam'mimba, komanso pazochitika zapamwamba, ngakhale gangrene, kotero ndikwabwino kupewa kuvulala ndikuwonjezera kukakamizidwa pamunsi pamunsi.
Kuphatikiza apo, mukamagwiritsa ntchito yopanda nsapato, katundu wogwirira pa bondo amawonjezeka, ndipo posakhalitsa, ngakhale mutachita masewera olimbitsa thupi, kupwetekedwa m'mawondo kungayambitse kusokoneza munthu poyenda ndikusuntha. Kuti maphunziro akuthupi asamayambitsa kusokonekera mu thanzi, ndikofunikira kusankha nsapato zomasuka zomwe zimagwira bwino phazi lanu. Ndikofunikanso kusamalira zovala zamasewera - ziyenera kupangidwa ndi zinthu zachilengedwe kuti khungu lizitha kupuma komanso kusinthana kwa kutentha ndikothandiza kwambiri.
Kukana kwa insulin kumatengera chiyezo cha minofu yambiri ndi minofu ya adipose. Mafuta ochulukirapo kuzungulira minyewa, amayamba kumva kwambiri za insulin, kotero masewera amathandizira kuziziritsa chizindikiro.
Kuchepetsa thupi
Mukamasewera, minofu ya mthupi imalandira mpweya wambiri kuposa momwe mungakhalire omasuka. Pambuyo pakuphunzitsidwa, kagayidwe ka munthu kumathandizira ndipo ma endorphin amasulidwa - otchedwa "mahomoni achisangalalo" (ngakhale mwachilengedwe awo sakhala zinthu zamagulu). Chifukwa cha izi, kulakalaka zakudya zotsekemera kumachepetsedwa kwambiri, munthu amayamba kudya mapuloteni ochulukirapo komanso zakudya zamafuta pang'ono.
Masewera ali ndi mphamvu pazakulemera, ndipo kuchepa thupi kumathamanga. Pa maphunziro akuthupi, kuchuluka kwa zopatsa mphamvu kumadyedwa, ngakhale kuphatikiza kwakukulu kwa masewera olimbitsa thupi sikumali kwenikweni. Kuchita masewera olimbitsa thupi mwachangu kumathandizira kagayidwe kameneka, komwe kumakupatsani mwayi wowotchera mafuta ochulukirapo, ngakhale mumakhala bata komanso kugona.
Masewera oyenera
Odwala ambiri akuda nkhawa ndi funso, kodi ndizotheka kusewera masewera ndi matenda ashuga? Ngati munthu alibe zovuta kwambiri komanso ali ndi matenda opatsirana, kuchita masewera olimbitsa thupi moyenera kungamupindulitse. Anthu odwala matenda ashuga ayenera kukonda mitundu iyi:
- khazikani bata;
- kusambira
- kukwera njinga;
- kulimba
- zumba (mtundu wamavina olimba).
Ngati wodwalayo sanachitepo masewera, ndikofunika kuyamba ndi kuyenda kosavuta. Kuyenda mumlengalenga kumangolimbitsa minofu yokhayo, komanso mtima wamtima ndipo kudzakonzekeretsa thupi kupanikizika kwambiri.
Ndikosayenera kuti odwala matenda ashuga azichita masewera omwe amapuma nthawi yayitali ndikumapuma ndikutembenuka kwamphamvu m'mutu. Izi zimatha kukhudza mkhalidwe wama ubongo ndi retina, omwe akuvutika ndi zovuta za endocrine. Njira yosavuta yodziwira kukula kwa katundu ndi kuwunika kwa thukuta ndi kupuma. Ndi maphunziro oyenera, wodwalayo ayenera kumva thukuta pang'ono, koma kupuma kwake kumayenera kumulola kuti azilankhula momasuka.
Malangizo a insulin Mlingo mu masewera
Monga lamulo, masewera olimbitsa thupi amachepetsa shuga la magazi, koma pazinthu zina amatha kuonjezeranso. Izi zikuyenera kukumbukiridwa mukamakonzekera mapulani ophunzitsira, kuti asavulaze thanzi komanso osavutitsa nthawi ya matenda ashuga.
Kuchita masewera olimbitsa thupi pafupipafupi kumawonjezera chidwi cha minyewa kupita ku insulin, chifukwa pomwe wodwalayo amatha kutaya nthawi yayitali ya mahomoni kuchipatala
Mukamapanga ndandanda ya zakudya za tsiku ndi tsiku ndi jekeseni, ndikofunikira kuganizira nthawi yayitali komanso kuchuluka kwa masewera. Chochititsa chidwi, minyewa yomweyo ya insulin imangokhalira ngakhale masiku 14 mutaphunzitsidwa. Chifukwa chake, ngati wodwala akudziwa kuti akupuma pang'ono m'makalasi (mwachitsanzo, patchuthi kapena paulendo wopita kuntchito), ndiye kuti, sangafunikire kuwongolera insulin panthawiyi. Koma mulimonsemo, munthu sayenera kuyiwala za muyeso wopezeka wamagulu a shuga, chifukwa thupi la munthu aliyense limakhala ndi machitidwe ake.
Njira Zachitetezo ndi Magwiridwe
Pulogalamu yosankhidwa moyenera imathandiza wodwalayo kuchepetsa chiopsezo cha matendawa ndikukhalanso wathanzi kwa nthawi yayitali. Maphunziro ayenera kukwaniritsa izi:
- makalasi amayenera kuchitika kwa mphindi 30-60 patsiku 5-7 kawiri pa sabata;
- Pa maphunziro, wodwala amapeza minofu yambiri ndikuchepetsa mafuta owonjezera thupi;
- masewerawa ndi oyenera kwa wodwalayo, poganizira zovuta zomwe zachitika chifukwa cha matenda ashuga komanso matenda ena okhudzana ndi matenda;
- kuphunzitsa kumayamba ndi kutentha, ndipo katundu pomwe amawonjezeka pang'onopang'ono;
- mphamvu zolimbitsa minofu yina sikubwerezedwa pafupipafupi kuposa nthawi 1 m'masiku awiri (ziyenera kusinthidwa kuti zigawane wogawana);
- maphunziro ndi osangalatsa.
Poyamba, zimakhala zovuta kwa wodwala yemwe ali ndi matenda ashuga kudzipangitsa kuti aphunzire masewera olimbitsa thupi. Izi ndizowona makamaka kwa anthu omwe ali ndi matenda amtundu wa 2, chifukwa masewera apakatikati ndi okalamba amakhala ovuta kwambiri. Koma ndikofunikira kusankha zolimbitsa thupi zomwe mumakonda ndikuyesera kuzichita tsiku lililonse, pang'onopang'ono kuwonjezera nthawi ndi kulimba kwa zolimbitsa thupi. Kuwona zotsatira zabwino zoyambirira, odwala matenda ashuga ambiri amayamba kufuna kuchita. Kusakhalapo kwa kupuma pang'ono, kugona mokwanira komanso kusinthasintha, komanso kuchepa kwambiri kwa thupi kumalimbikitsa odwala kuti asasiye makalasi. Kuphatikiza apo, masewera amachepetsa kukula ndi kupititsa patsogolo kwa matenda monga matenda oopsa ndi atherosulinosis.
Kuchulukitsa shuga m'masewera
Mukamachita masewera olimbitsa thupi, kuchuluka kwa shuga m'magazi sikungathandize kuchepa, komanso kuwonjezera. Ngati munthu wachita masewera olimbitsa thupi kapena wotanganidwa, mwachitsanzo, kuwonjezera kulemera, kumakhala kupsinjika kwa thupi. Poyankha izi, mahomoni monga cortisol, adrenaline, etc. amatulutsidwa m'thupi, ndikuyambitsa kusintha kwa glycogen kukhala glucose m'chiwindi. Mwa anthu athanzi, kapamba amapanga kuchuluka kwa insulini, kotero kuchuluka kwa shuga sikokwanira kuposa masiku onse. Koma mu odwala matenda ashuga, zonse zimachitika mosiyanasiyana chifukwa cha zovuta za metabolic.
Ndi insellitus yodalira matenda a shuga, kuwonjezeka ndi kuchepa kwenikweni kwa shuga ndikotheka. Zonse zimatengera mlingo wa insulin yolingidwa yoperekedwa kwa munthu m'mawa wa tsiku lolimbitsa thupi kwambiri. Ngati mahomoni m'magazi ndi ochepa kwambiri, hyperglycemia imatha kukhazikika, yomwe imapweteketsa thanzi komanso kukulitsa zovuta za matendawa. Pokhala ndi insulin yambiri yokwanira, imakhala ndi zotsatira zowonjezereka (chifukwa cha masewera), zomwe zimatsogolera ku hypoglycemia. Zoyambilira zoyamba komanso zachiwiri zimakhala zovulaza thupi la wodwalayo, zimatha kubweretsa kuchipatala, chifukwa chake odwala matenda ashuga saloledwa kuchita nawo masewera olimbitsa thupi.
Ndi matenda a shuga a mtundu 2, shuga amatha kuchuluka, koma amakhazikika pakapita nthawi, zonse zimatengera momwe ntchito yopanda pancreatic ilili. Koma chowonadi ndichakuti ngakhale kulumikizana kwakanthawi m'magazi a shuga m'magazi kumakhudza madera amitsempha yamagazi, mafinya ndi mitsempha yamitsempha.
Odwala omwe ali ndi matenda osokoneza bongo omwe amadalira insulin nawonso ndibwino kuti azikonda masewera olimbitsa thupi ndikuyang'ana pa thanzi lawo.
Kodi mungapewe bwanji hypoglycemia?
Kuteteza thupi ku dontho lakuthwa la shuga m'magazi mukuchita masewera olimbitsa thupi, muyenera:
- tengani miyezo ya shuga m'mbuyomu komanso panthawi yophunzirira, komanso ngati munthu mwadzidzidzi akumva njala, chizungulire, ludzu ndi kufooka;
- pa masiku ophunzitsira, ndikofunikira kuti muchepetse kuchuluka kwa insulin yayitali (nthawi zambiri zimakhala zokwanira kuchepetsa ndi 20-50%, koma adokotala okhawo ndi omwe anganene moyenera);
- Nthawi zonse tengani chakudya chokhala ndi ma carbohydrate osavuta popanga kukweza glycemia (zotsekemera, mkate Woyera, msuzi wa zipatso).
Pa phunziroli, muyenera kumwa madzi ndikuwunika zimachitika, komanso thanzi lonse. Munthu ayenera kumvanso katundu, koma ndikofunikira kuti maphunzirowo sanachitike ndi mphamvu zake zonse. Ngati m'mawa wodwala atapeza shuga m'magazi, patsikuli ayenera kusiya masewera. Pankhaniyi, kuvulaza kuchokera ku maphunziro kungakhale zambiri kuposa zabwino.
Zolepheretsa ndi zotsutsana
Asanayambe maphunziro, wodwala matenda ashuga ayenera kufunsa dokotala. Masewera amapindula pokhapokha mukamayandikira mosamala komanso mosamala. Posankha mtundu wamaphunziro ndi mtundu wa maphunziro, dokotala amayenera kuganizira zaka za wodwalayo, mawonekedwe ake, kupezeka kwa zovuta za matenda osokoneza bongo komanso mkhalidwe wamtima wamtima. Mwachitsanzo, ngati munthu ali ndi chiopsezo chowonjezeka cha mtima, katundu ambiri akhoza kukhala oletsedwa.
Kwa odwala omwe ali ndi zaka zopitilira 40, dokotala atha kukuthandizani kuti muwunikire bwino momwe zimakhalira mukamachita masewera olimbitsa thupi kuti musalole kuti zikule kwambiri (kupitirira 60% ya malire). Mulingo wovomerezeka umawerengeredwa aliyense payekhapayekha kwa wodwala aliyense, ndipo ndikofunikira kuti katswiri wazamtima azichita izi. Asanayambe masewera, munthu wodwala matenda ashuga ayenera kupita ku ECG, ndipo ngati akuwonetsedwa, komanso ndi ultrasound ya mtima.
Kulephera kuchita nawo masewera aliwonse ndizovuta zovuta za matenda a shuga omwe amafunikira kuchipatala. Pambuyo pakuchiritsa matendawa, osachepera wachibale chindapusa cha matendawa, dokotala amatha kuloleza wodwalayo kuchita masewera olimbitsa thupi, koma ndizosatheka kuti adziyambitse poyambira makalasi. Monga lamulo, akatswiri amalimbikitsa odwala onse kuti ayende kwambiri ndikusambira (osasenda pansi), chifukwa kupanikizika, kupsinjika kwa mtima, mitsempha yamagazi ndi dongosolo lamanjenje sizimayikidwa.
Matenda a shuga amatha kuthandizidwa mokwanira kudzera muzakudya, mankhwala ndi masewera. Katundu amatha kuchepetsa kuchuluka kwa insulini, ndipo m'njira yovuta ya matenda ashuga 2, mothandizidwa nawo, nthawi zina zimatha kuthetseratu mapiritsi kuti muchepetse shuga. Koma ndikofunikira kumvetsetsa kuti mulingo wakuchita zolimbitsa thupi uyenera kukhala wodziletsa. Muyenera kuchita nawo masewera olimbitsa thupi omwe mumakonda, kuti musangalale nawo, ndipo chifukwa chake zingakupindulitseni.
