Kuchita masewera olimbitsa thupi kwa matenda ashuga kumabweretsa zabwino zambiri komanso kukupangitsani kumva bwino. Mwachitsanzo, amathandizira thupi kugwiritsa ntchito glucose, panthawi yochita masewera olimbitsa thupi thupi limagwiritsa ntchito glucose mwachangu, kufunika kwa insulini kumachepa komanso kuchuluka kwa glucose m'magazi kumatsika. Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kunenepa kapena kukhala wathanzi, kusintha thanzi lathunthu komanso kuchepetsa nkhawa ndi nkhawa za tsiku ndi tsiku. Amathandizira kuthamanga kwa magazi, kuchuluka kwa matenda amtima, monga Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti magazi aziyenda bwino komanso kumalimbitsa minofu ya mtima ndi mapapu.
Ndi masewera ati a shuga omwe angabweretse kukhutira ndi mapindu?
Kodi mudamvapo za osewera othawa shuga? Zilipo. Muyenera kumvetsetsa kuti kuyenda ndi moyo ndipo zolimbitsa thupi zilizonse zimalimbitsa thanzi lanu. Kuyenda, kukwera njinga, kuthamanga ndi kusambira ndi zina mwa zitsanzo zochepa chabe zolimbitsa thupi. Pansipa pali tebulo lomwe lili ndi mndandanda wamitundu yotchuka kwambiri yochita zolimbitsa thupi komanso kuchuluka kwa zopatsa mphamvu zomwe thupi limagwiritsa ntchito kwa ola limodzi la masewera olimbitsa thupi.
Calorie kumwa mu 1 ora
54,5 kg | 68 kg | 90 kg | |
| Mtundu wochita masewera olimbitsa thupi | Gwiritsani ntchito kalori. | Gwiritsani ntchito kalori. | Gwiritsani ntchito kalori. |
| Aerobics | 553 | 691 | 972 |
| Njinga (10 km / h) (20 km / h) | 210 553 | 262 691 | 349 972 |
| Kuvina (pang'onopang'ono) (mwachangu) | 167 550 | 209 687 | 278 916 |
| Lumpha chingwe | 360 | 420 | 450 |
| Kuthamanga (8km / h) (12 km / h) (16 km / h) | 442 630 824 | 552 792 1030 | 736 1050 1375 |
| Kuyenda pansi (phiri) (chigwa) | 280 390 | 360 487 | 450 649 |
| Kusambira (mwachangu freCD) | 420 | 522 | 698 |
| Tennis (Osakwatiwa) (zowirikiza) | 357 210 | 446 262 | 595 350 |
| Volleyball | 164 | 205 | 273 |
| Kuyenda (5 km / h) (6 km / h) | 206 308 | 258 385 | 344 513 |
| Kukwera masitepe | 471 | 589 | 786 |
| Kulemera | 340 | 420 | 520 |
| Wrestling (maphunziro) | 600 | 800 | 1020 |
| Basketball | 452 | 564 | 753 |
| Kuchaja | 216 | 270 | 360 |
| Skate | 245 | 307 | 409 |
| Mpira | 330 | 410 | 512 |
Kuyenda, mwachitsanzo, ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi ndipo sikutanthauza zida zapadera kapena zida zilizonse. Chokhacho chomwe mukusowa ndi nsapato zabwino zothandizidwa moyenerera ndi phazi lalitali. Kuphatikiza apo, kuyenda kumatha kuchitidwa kulikonse, nthawi iliyonse. Mutha kuyenda nokha kapena pagulu, kuphatikiza malonda ndi zosangalatsa. Pankhaniyi:
- ayenera kuyamba kuchita ndi mphindi 5-10 patsiku, ndikofunikira kuwonjezera pang'onopang'ono nthawi yamakalasi mpaka 20-30 mphindi patsiku;
- muyenera kuchita nthawi yomweyo masana ndi nthawi yofanana;
- nthawi yochita masewera olimbitsa thupi iyenera kusankhidwa maola awiri atatha kudya, zomwe zimalepheretsa kuchepa kwa shuga m'magazi ocheperako (hypoglycemia);
- imwani madzi ambiri;
- Valani masokosi omasuka komanso nsapato mukamachita masewera olimbitsa thupi, yang'anirani matuza, redness kapena kudula kumapazi anu. Onani ngati miyendo isanayambe kapena itatha;
- tengani satifiketi yanu ya matenda ashuga kapena chibangiri cha matenda a shuga;
- ngati mukumva kuti muli ndi shuga wochepa wam'magazi musanayambe kuchita masewera olimbitsa thupi kapena mutatha kudya, idyani chakudya kapena imwani tiyi wokoma kapena msuzi;
- m'makalasi omwe ali ndi matenda ashuga muyenera kukhala ndi chinthu chokoma ndi inu (shuga, maswiti kapena juwisi).
Zoyeserera Zolimbikitsidwa za Shuga
- Mphindi 5 zotentha: kuyenda m'malo kapena kuyenda pang'onopang'ono, kuthina;
- Mphindi 20 zolimbitsa thupi: kuyenda, kuyendetsa njinga, kusambira kapena kuthamanga;
- Mphindi 5 zakuchepa: onjezani masewera olimbitsa kuti mulimbikitse minofu monga pamimba kapena lamba.
Onetsetsani kuti momwe masewera olimbitsa thupi amathandizira pamagulu a shuga m'magazi. Kuti muchite izi, ndikofunikira kuti mukhale ndi glucometer yanu. Lembani zomwe mudachita komanso zotsatira za kuyesa magazi.
Ndi matenda amtundu wa 1 shuga, pali malamulo ndi zoletsa zina pamasewera, chifukwa chake ndikupangira kuwerenga nkhani "Masewera a shuga a mtundu woyamba."
