Matenda olipiritsa a shuga

Kuchita masewera olimbitsa thupi kuyenera kuphatikizidwa pochiza matenda amtundu wa 2 shuga.

Amathandizira kukonza maphunzirowo komanso kuwalipiritsa matendawo.

Kulipiritsa kwa odwala kumafunika kutsatira malamulo ndi zoletsa zina pambuyo pakuphunzitsidwa.

Kodi masewera olimbitsa thupi amakhudza bwanji thanzi la odwala matenda ashuga?

Mitundu yambiri mu shuga imakhala ndi machiritso komanso imasintha kagayidwe. Pa gawo loyambirira la matendawa, amagwiritsidwa ntchito limodzi ndi chithandizo chamankhwala kuti azitha kusintha matendawa popanda kumwa mankhwala.

Njira zolimbitsa thupi pafupipafupi zimathandizanso kuchepetsa mavuto. Mtundu wachiwiri wa matenda ashuga, maphunziro akuthupi amatenga gawo lalikulu, chifukwa odwala ambiri ndi onenepa kwambiri.

Pansi pa katundu, pali kuwongolera kotunga kwa magazi ku ziwalo zonse, kukhathamiritsa kwamtima ndi kupuma. Mwambiri, momwe wodwala amathandizira. Mbiri yabwino yopangidwa imapangidwa, kupanga adrenaline kumatsekedwa, komwe kumakhudza insulin.

Zinthu zonsezi zimakupatsani mwayi wokhala ndi shuga m'magazi. Kuphatikiza kwa anaerobic ndi masewera olimbitsa thupi kupuma kumabweretsa zotsatira zomwe zikuyembekezeka.

Chifukwa chake, ntchito zomwe achire olimbitsa thupi amatsimikiza ndi matenda amtundu wa 2:

• kuwonda;
• kuchuluka kwa ntchito;
• Kuchepetsa chiopsezo chotengera mtima;
• Matenda a shuga limodzi ndi mankhwala osamwa popanda kumwa mankhwala amkamwa;
• Kuchepetsa kufunika kwa jekeseni wa insulin;
• kukwaniritsa bwino mpumulo wa glycemia ndi kuchepetsedwa kwa muyezo wa mankhwalawa;
• kukhathamiritsa thupi.

Makalasi A shuga

Masewera olimbitsa thupi amapereka zotsatira kokha ngati akwaniritsa mwadongosolo. Musanayambe kuchita masewera olimbitsa thupi, muyenera kugwirizanitsa ma nuances onse ndi dokotala. Mukamasankha masewera olimbitsa thupi, ndikofunikira kuganizira zaka, zovuta zomwe zilipo komanso momwe wodwalayo alili.

Makalasi samachitika pamimba yopanda kanthu kapena akangomaliza kudya. Kuchita masewera olimbitsa thupi kuyenera kuyamba ndi katundu wochepa. Kutalika kwamakalasi m'masiku ochepa ndi mphindi 10. Pang'onopang'ono, tsiku lililonse, nthawi yophunzitsira imachuluka ndi mphindi 5.

Kutalika kumatengera kutha kwa matendawa. Ndi mtundu wocheperako wa shuga, nthawi yodutsamo ndi maminiti 45, ndi pafupifupi - theka la ora, ndi ovuta - mphindi 15. Kuchita masewera olimbitsa thupi kumachitika bwino kwambiri katatu pa sabata. Ngati sizikuyenda pafupipafupi, ndiye kuti mutha kuyesa kawiri pa sabata.

Cholinga cha zamasewera si kutukuka kwa magulu amisempha ndi mitundu yothamanga, koma kuchepa kwa thupi ndikuwonetsetsa bwino kwa thupi. Chifukwa chake, palibe chifukwa chopewa kwambiri komanso kutopa. Zolimbitsa thupi ziyenera kukhala zosangalatsa. Zochita zolimbitsa thupi zonse zimachitika pa liwiro loyezera, koma mtundu wambiri umasiyidwa. Ngati thanzi lachepetsedwa panthawi yochita masewera olimbitsa thupi, ndiye kuti makalasi ayenera kuyimitsidwa ndikuwayeza shuga pogwiritsa ntchito glucometer. Mulingo wambiri pazinthu zotere umafunika kuunikanso.

Zizindikiro ndi contraindication

Kubwezera ndikulimbikitsidwa kwa onse odwala matenda ashuga omwe ali ndi matenda ofatsa / olimbitsa, atakwaniritsa chipukutirozo. Chofunikira kwambiri pakuphunzitsidwa ndi kusowa kwa glycemia panthawi yolimbitsa thupi.

Makalasi oponderezedwa:

• odwala trophic zilonda zam'mimba;
• ndi chiwindi chachikulu / kulephera kwa impso;
• pa kuthamanga kwambiri (kupitilira 150 pa 100);
• ndi shuga wambiri (kupitirira 15 mmol / l);
• posakhala chindapusa cha matenda ashuga;
• ndi matenda oopsa;
• ndi retinopathy yayikulu.

Pamaso pa matenda omwe ali pamwambawa, ndibwino kukana maphunziro. Zikatero, ndikofunikira kusinthitsa masewera olimbitsa thupi kapena kuyenda.

Zolimbitsa Thupi

Makina olimbitsa onse ndi oyenera kuchita masewera olimbitsa thupi.

Mndandandandawu umaphatikizapo izi:

1. Tenthezerani khosi - kutembenuzira mutu kumbuyo ndi kutsogolo, kumanzere ndi kumanja, kuzungulira kwa mutu, kututira khosi.
2. Tenthezerani thupi - manja a thupi kumbuyo ndi kutsogolo, kumanzere, kuzungulira kwa thupi, kuzungulira kwakuya ndi manja akugwira pansi.
3. Kutentha manja ndi mapewa - kuyendayenda kwamapeto, kuzungulira kwa manja, kumasesa ndi manja anu mmwamba ndi pansi, mmbali, masikelo ndi manja anu.
4. Tenthezerani miyendo - mikwingwirima, mwendo kumbuyo ndi mtsogolo, kusinthanitsa miyendo mtsogolo, kumbali, kumbuyo.
5. Zochita zolimbitsa thupi pamatopo - njinga, lumo, pakukhala pansi, kutsamira kutsogolo kumapazi, kugwada "mphaka", kuyimirira pamanja ndi mawondo.
6. Zambiri - kuthamanga m'malo ndi mawondo, kuyenda malo.

Chitani zitsanzo

Malo osiyana ndi olimbitsa miyendo. Ndiwopepuka komanso sikufuna nthawi yayitali. Wodwala amatha kuzichita tsiku lililonse asanagone - nthawi ya gawo ndi mphindi 10 zokha.

Kukhala pampando, mayendedwe otsatirawa amachitidwa:

1. Finyani zala, kenako muwongola (njira - maulendo 7).
2. Pangani chidendene chakumazigoba (njira - maulendo 10).
3. Pogogomeza zidendene, kwezani masokosi, musiyanitse ndikuwatsitsa (kuyandikira - nthawi 8).
4. Kwezani miyendo yonse kuchokera pansi ndi madigiri 45-90, kenako iliyonse (yofikirani nthawi 10).
5. Potsindika masokosi, kwezani zidendene, musiyanitse ndi kuwatsitsa pansi (njira - nthawi 7).
6. Kusunga miyendo yanu paz kulemera, zigwirizeni-zikumikizeni m'chiuno molumikizana (yofikira kasanu ndi kamodzi pa mwendo uliwonse).
7. Sulani miyendo kuchokera pansi ndipo nthawi yomweyo muziyenda mozungulira (masekondi 20).
8. Fotokozerani mlengalenga ndi phazi lililonse manambala kuyambira 1 mpaka 9. Kwezani miyendo patsogolo panu ndikutsindika masokosi, kufalitsa mbali ndikugwirizanitsa (njira - maulendo 7).
9. Ikani pepala pansi, pepani pansi ndi miyendo, lathyathyathya, kenako ndikang'ambirani (njira 1 nthawi).

Zolimbitsa thupi pansi.

1. Kumbuyo. Ikani manja anu kumbuyo kwa mutu wanu, pang'onopang'ono, osakweza miyendo yanu pansi. Khalani ndi poyambira. Bwerezani kasanu ndi kawiri.
2. Kumbuyo. Kupumira kwambiri kumachitika ndi m'mimba, pomwe manja amapereka kukana pang'ono pamimba. Bwerezani maulendo 10.
3. Pamimba. Tambasulani mikono yanu mtsogolo. Pambuyo pang'anani miyendo ndi mikono yanu pang'onopang'ono. Bwerezani kasanu ndi kawiri.
4. Kumbuyo. Tsamira miyendo kutsogolo, chagona pamimba imasunthira miyendo kumbuyo. Bwerezani mikwingwirima 5.
5. Mbali. Tsatirani mbali. Bwerezani mikwingwirima 5 mbali iliyonse.
6. Mbali. Kwezani mikono yanu m'mbali ndikuwakanikizira pansi. Kenako, ndi dzanja lanu lamanja, lamanzirani kumanzere kwanu, osaphwanya mlandu pansi. Ndipo mosemphanitsa. Bwerezani kasanu ndi kawiri.
7. Kumbuyo. Kanikizani mapewa anu pansi, gwadani mawondo anu, pumulani manja anu pansi, pang'onopang'ono mukweze pelvis. Bwerezani kasanu ndi kawiri.

Phunziro la kanema lokhazikitsidwa ndi mitundu yachiwiri ya odwala matenda ashuga:

Malamulo pambuyo kalasi

Pakulimbitsa thupi komwe kumapitirira theka la ola, muyenera kuyeza glucose mphindi 30 kapena 60 zilizonse.

Ndondomeko ndi zoletsa pambuyo kuchita masewera olimbitsa thupi zimadalira kuchuluka kwa shuga musanayambe kuchita masewera olimbitsa thupi:

• ndi shuga> 10, chakudya chamafuta sichifunikira;
• ndi shuga <10, 1 XE ndikulimbikitsidwa;
• kukonza insulin 20%.

Pamapeto pamaphunziro, miyezo ya glucose imatengedwanso. Munthu wodwala matenda ashuga nthawi zonse azikhala ndi zovuta komanso zosavuta zam'mafuta. Mwazi wa magazi sungathenso kuchepa mutangophunzitsidwa, koma pakapita kanthawi. Chifukwa chake, muyeso umachitika pambuyo pa mphindi 30 mpaka 120.

Masewera Olimbitsa Thupi ndi Insulin Sensitivity

Pambuyo pochita masewera olimbitsa thupi, mphamvu ya insulin imakulirakulira. Zotsatira zake, kuchuluka kwa glucose kumawonedwa mu minofu. Pogwiritsa ntchito zolimbitsa thupi, kufalikira kwa magazi m'misempha kumawonjezeka, ndipo amayamba kudya mphamvu zambiri. Kuwonjezeka kwa 10% mu minofu yochulukanso kumachepetsa kukana kwa insulin ndi 10%.

Kafukufuku wachitika omwe awonetsa kuwonjezeka kwa insulin sensitivity pambuyo pochita masewera olimbitsa thupi. Pambuyo pa maphunziro a miyezi isanu ndi umodzi mwa gulu la anthu omwe sanachite masewera olimbitsa thupi, kutulutsa shuga kunakulitsidwa ndi 30%. Kusintha kofananako kunachitika popanda kusintha kulemera ndi kuchuluka kwama receptors a mahomoni.

Koma kwa odwala matenda ashuga, zotsatira za insulin sensitivity ndizovuta kwambiri kuzikwaniritsa kuposa mwa anthu athanzi. Komabe, zochitika zolimbitsa thupi zitha kuwonjezera kulolera kwa shuga (DM 2) ndikuchepetsa mulingo wa jekeseni wa insulin (DM 1).

Zochita zolimbitsa thupi zimangowonjezera chidwi cha insulin, komanso zimakhudza thanzi lonse la odwala matenda ashuga. Wodwala ayenera kuganizira malamulo a kalasi ndi zoletsa atatha kuchita masewera olimbitsa thupi.