Motsa jiki don ciwon sukari da wasanni

Ko dai ciwon sukari da wasanni suna jituwa lamari ne da ya shafi yawancin masu fama da cutar siga. Isasshen aikin jiki, har da abinci, abubuwa ne masu haɓakawa don maganin cututtukan siga. Godiya ga wasanni, masu ciwon sukari suna bin tsarin tafiyar da rayuwa a jiki, da kuma karfafa tsarin jijiyoyin jini. Rayuwa mai aiki da ingantaccen tsarin abinci yana taimakawa rage yawan magungunan da aka sha.

MUHIMMI ZAI KYAUTA! Koda za a iya warkar da ciwon suga a gida, ba tare da tiyata ko asibitoci ba. Kawai karanta abin da Marina Vladimirovna ke faɗi. karanta shawarwarin.

Menene amfanin wasanni ga masu ciwon sukari?

Da farko dai, aikin jiki yana daidaita dabi'ar metabolism (tafiyar matakai na rayuwa a cikin jiki). Bugu da ƙari, suna ba da gudummawa ga mafi yawan amfani da glucose, ƙonewa da samar da makamashi. Motsa jiki na yau da kullun yana ba da gudummawa ga ƙona ƙona, yana kunna metabolism, ta haka inganta dacewa ta jiki. Bugu da ƙari, wasanni suna inganta yanayin rai da halayyar mutum, sautin zuciya da jijiyoyin jini, da ƙarfafa tsokoki da gidajen abinci.

An rage sukari nan take! Ciwon sukari na tsawon lokaci na iya haifar da tarin cututtuka, kamar matsalolin hangen nesa, yanayin fatar da gashi, ulcers, gangrene har ma da cutar kansa! Mutane sun koyar da ƙwarewar haushi don daidaita matakan sukari. karanta a.

Wasannin ciwon sukari ana iya cutar da su idan an yi rashin motsa jiki sosai ko kuma ba a bi shawarar likitan ba. Rashin ingantaccen aiki na jiki zai iya haifar da hypoglycemia (faduwa a cikin glucose a ƙasa da al'ada ko faɗuwar glucose mai kaifi), faɗuwar kullun a cikin sukarin jini, da matsalolin zuciya. Don guje wa irin waɗannan yanayi, ya kamata ku bi lamuran da ƙwararren masani ya ba da shawara, kula da matakin glucose a cikin jini, ku bi abincin da yake daidai.

Siffofin Horarwa

Akwai nau'ikan ciwon sukari guda biyu: insulin-dependant (autoimmune, mahalli, nau'in 1) da kuma insulin-dogara (samu, nau'in 2). Samuwar wadannan cututtukan yana dogara ne akan matakai daban-daban kuma waɗannan nau'ikan cututtukan suna ci gaba ta hanyoyi daban-daban. Dangane da wannan, kowane nau'in ciwon sukari yana buƙatar kusanci na musamman game da zaɓin motsa jiki waɗanda zasu tallafa wa jikin mai haƙuri a cikin kyakkyawan tsari.

Type I ciwon sukari

Ciwon sukari na 1 wanda ke tare da rashi nauyi, rauni. Sakamakon karancin insulin, marasa lafiya suna fuskantar tsalle-tsalle akai-akai a cikin matakan glucose na jini, don haka wasanni suna buƙatar saka idanu akai-akai game da glycemia. Bugu da kari, tare da nau'in sukari na 1 na ciwon sukari, ana nuna masu haƙuri kawai gajerun kayan gajere waɗanda ba su wuce minti 40 ba. Kafin fara ɗaukar nauyin motsa jiki, ana ba da shawarar irin waɗannan marasa lafiya su ci guda ɗaya na raunin carbohydrates mai saurin motsa jiki, tare da ɗaukar nauyin kullun yana iya zama dole don rage yawan insulin. Don yin wannan, shawarci likitanka.

Type II ciwon sukari mellitus

A cikin wannan nau'in cutar, marasa lafiya yawanci sun cika kiba, atherosclerosis, suna fama da hauhawar jini (hawan jini). Lokacin sanya saiti na wannan ilimin, gabanin cututtukan da ke tattare da haɗari, nau'in da darajar kiba ya kamata a la'akari dasu. A nau'in ciwon sukari na 2, ba a haramta yin amfani da dogon zango ba. Ana ba da shawarar ci gaba da saka idanu akan hawan jini.

Waɗanne wasanni ne suka dace da ciwon sukari?

Masu shawarar masu ciwon sukari suna bada shawarar gaba daya wasanni daban-daban. Babban abu shine rarraba kayan da kyau kuma kiyaye lafiyar abinci da motsa jiki. Ana iya yin motsa jiki a gida ko a cikin dakin motsa jiki. Masu ciwon sukari na iya yin wasannin motsa jiki, cardio, yoga, Pilates, je motsa jiki. Mafi yawanci ana bayar da shi ne ga aikin motsa jiki.

Trainingarfafa horo

Strearfafa saboda rikitarwarsa ba a ba da shawarar ga tsofaffi ba. Amfanin wannan wasanni shine ikon ƙarfafa tsokoki, samun ƙarfin tsoka da kuma ɗaga sama, ƙara ƙarfin ku. Kamar yadda bada ƙarfi, zaku iya zaɓar dambe, wasu nau'ikan dacewa. A kan shawarar likita, yana yiwuwa a haɗu da gina jiki da ciwon sukari. Trainingarfafa horo na iya zama abin tashin hankali, sabili da haka, ya kamata a gudanar da irin wannan aikin ƙarƙashin kulawar mai horarwa.

Kayan Cardio

Abubuwan motsa jiki na Cardiac sun fi dacewa ga masu ciwon sukari. Wannan nau'in horarwa yana ba ku damar zaɓar wasanni mafi dacewa da jin daɗi, gwargwadon iko na mutum da abubuwan da ake so. Kuna iya tafiya jogging, Nordic tafiya, iyo, tseren keke. Ko da tafiya kullun yau da kullun tare da ciwon sukari zai zama da amfani, saboda yana ƙara jimiri, yana ƙarfafa tsokoki na kafafu, kuma sautunan tsarin numfashi. Yawancin likitoci suna ba da shawarar gudu don ciwon sukari. Wannan na iya zama azuzuwan a cikin dakin motsa jiki a kan motar motsa jiki (treadmill) ko gudu akan titi. Idan an hana gudu, ana bada shawarar yin iyo.

Yoga azuzuwan

Yoga an yi niyya don daidaita hali, shimfiɗa tsokoki da jijiyoyi, yana ba ku damar ƙarfafa tsarin musculoskeletal. Yana da amfani a musanya waɗannan halaye da ƙarfi ko kuɗin kaddi, tunda azuzuwan yoga suna ba ku damar shakatawa, shakatawa da kuma maida hankali kan kanku. Yoga yana ba ku damar cimma lafiyar tunani da tausayawa, wanda kuma muhimmin bangare ne na maganin cututtukan cututtukan cututtukan zuciya da farfadowa.

Shin akwai hani akan wasa wasanni?

An nuna ayyukan wasanni ga duk masu ciwon sukari. Volumeaukaka da nau'in damuwa sun dogara da nau'in ciwon sukari, tsananin tsananin hanyarsa, kasancewar cututtukan haɗuwa da cuta. Shawarwarin kan likitan likitanci ne ake ba da shawarwari game da shawarar motsa jiki. Yana da mahimmanci a tuna cewa lokacin wasa wasanni, dole ne ku bi abubuwan da ke cikin abinci, ci gaba da magani, da sarrafa matakan glucose na jini. Wasanni a kowace cuta yana inganta lafiyar jiki da tausaya-a rai.

Shin har yanzu yana da alama ba zai yiwu a warkar da ciwon sukari ba?

Yanke hukunci da cewa kuna karanta wadannan layin yanzu, nasara a yaki da cutar hawan jini ba a bangaren ku ba tukuna.

Kuma kun riga kunyi tunani game da maganin asibiti? Abu ne mai fahimta, saboda cutar sankarau cuta ce mai matukar hatsari, wanda, idan ba a yi maganin ta ba, na iya haifar da mutuwa. Tsammani mai ƙishi, saurin fitar iska, hangen nesa. Duk waɗannan alamun suna sane da ku.

Amma yana yiwuwa a bi da sanadin maimakon tasirin? Muna ba da shawarar karanta wata kasida game da cututtukan cututtukan ciwon sukari na yanzu. Karanta labarin >>

Wasanni da ciwon sukari

Ayyukan motsa jiki don ciwon sukari suna da mahimmanci. Da fari dai, matakin sukari ya dace da matakan al'ada. Abu na biyu, mara lafiya yana rasa nauyi. Tsarin jijiyoyin zuciya yana warkarwa, metabolism yana daidaitawa, kyallen takarda ya zama mai hankali ga insulin, an rage matakan cholesterol, kuma ana hana haɓaka cuta.

Kafin fara motsa jiki don ciwon sukari, yana da kyau a bincika ta hanyar endocrinologist. Binciken sauran cututtukan data kasance yana gudana. Ana yin ECG a hutawa kuma tare da aikin motsa jiki don gano ƙarancin zuciya.

Likitan orthopedist yana nazarin mai haƙuri don cututtukan haɗin gwiwa da cututtukan kasusuwa.

Dole ne a ziyarci likitan likitan ido: wasu ɗabi'o'i sun taɓar da sifofin gani na gani, suna tsokani da haɓakar pathologies.

Na gaba, an tsara shirin horarwa don ciwon sukari. Wasannin da ke tsokanar lafiya marassa kyau haramun ne.

Tare da ciwon sukari, an zaɓi fifiko ga ayyukan da ba a haɗa su ba:

• tafiya ko kankara
• yin iyo
• hawan keke
• tsere
• rawa.

Rabin sa'a na tafiya a cikin sauri mai sauri yana haɓaka tasirin glucose na kwana biyu. A cikin nau'in ciwon sukari na 2, aikin jiki yana daidaita martanin nama zuwa insulin.

Horar wasanni tana bin wasu ka'idodi.

• na tsari - a cikin aji kuna buƙatar haɗa haɗin kungiyoyin tsoka,
• tsari - yana da kyau a ɗan yi, amma kullun, fiye da sau ɗaya a mako sosai,
• matsakaici - don hana raguwa mai yawa a cikin sukari, kada ku ɗaukar kanku da babban horo.

Nau'in motsa jiki a cikin ciwon sukari ya dogara da shekaru, halayen mutum na hanyar cutar, da dacewa ta jiki ga mai haƙuri.

Kamar yadda aka ambata a baya, don samun sakamako, kuna buƙatar yin shi akai-akai - aƙalla sau 3 a mako tare da hutu na kwanaki 2. Doguwar hutu na taimaka wajan dakatar da tasirin warkewa.

Akwai rukuni na musamman na motsa jiki don masu ciwon sukari. Zai fi sauƙi a magance su, darussan suna kan tsarin kuma ana gudanar da su ƙarƙashin kulawar mai horarwa.

Motsa jiki don kamuwa da ciwon siga na 2 shima ya zama dole a yara. Yara suna da ƙwazo sosai kuma suna yin motsa jiki iri-iri tare da sha'awa. An buƙaci iyaye su sa ido akan ɗan don gujewa lalacewa yayin horo. Musamman waɗannan raunin kai da aka karɓa a cikin aji, wanda ya haifar da cututtukan ido.

Yin motsa jiki, kula da walwala da sukarin jini. Idan akwai alamun jin zafi a yankin zuciya ko ciwon kai, gazawar numfashi, tashin zuciya, canje-canje a hangen nesa, yakamata a daina yin darussan.

Ana ɗaukar ma'aunin sukari kafin aji, a cikin tsari kuma nan da nan bayan shi. Kafin kuma bayan motsa jiki, ana daidaita yanayin aikin da aka saba da shi dangane da girman da tsawon lokacin kowane motsa jiki.

Wani lokaci likita na iya bayar da shawarar ɗaukar karin carbohydrates don hana karuwar matakan sukari a ƙasa da halayen da aka yarda. Dole ne a bi shawarwarin da ke sama don nau'in 1 na ciwon sukari, lokacin da haɗarin cutar hypoglycemia ya fi girma.

Masana ba sa shawarar masu ciwon sukari su yi motsa jiki a lokacin da:

• glucose har zuwa 13 mmol / l da kasancewar acetone a cikin fitsari,
• mahimmancin sukari mai mahimmanci (har zuwa 16 mm / l),
• zubar jini da kashin ido,
• a cikin watanni 6 bayan lura da retine detachment tare da Laser,
• pathologies daga laushi kyallen ƙafafun da lalata,
• m karuwa a matsa lamba fiye da 180/110 mm Hg,
• rashin hankali ga alamun hypoglycemia.

Wasu wasanni na iya haifar da mummunan rauni kuma suna haifar da yanayin damuwa wanda ke rikicewa a cikin masu ciwon sukari. Idan kana da cutar masu cutar sankara, to ya kamata ka guji azuzuwan:

• ruwa, hawan igiyar ruwa,
• hawan dutse da sauran kololuwar da ba za a iya samu ba,
• yawo na yan kwanaki,
• skydiving,
• nauyi
• tuntuɓi wasanni (wasan tsere, wasan hockey).

Motsa jiki jinkirta ko hana ci gaban sukari na 2. Ci gaba da horo yana rage buƙatar ƙarin allurar insulin. Kwararren likita ne zai ba da shawara ga marassa lafiya da ke da alaƙa da wasanni dangane da wani zaɓi na maganin insulin. A wannan yanayin, cututtukan fata saboda ƙarancin motsa jiki zai fara samar da ƙarin hormone na halitta.

Siffofin ilimi na jiki don ciwon sukari na 1

Tare da nau'in ciwon sukari na 1 tare da gwaninta, mutane suna ƙarƙashin canje-canje a cikin sukari na jini. Marasa lafiya suna cikin baƙin ciki, suna jin rauni mai rauni, wanda yake da wahalar shawo kan sa. A matsayinka na mai mulkin, marasa lafiya ba sa so su jagoranci rayuwa mai aiki, suna nuna halaye.

Matsayin glucose ya ci gaba da haɓaka ko ragewa zuwa matakan masu mahimmanci, ketoacidosis na masu ciwon sukari, da haɓaka ƙwayar cuta.

Kafin yin aikin kwantar da hankali na jiki, kuna buƙatar shiga cikin tattaunawa tare da likitan ku. Kwararru suna ba da shawarar yin aiki da kullun cikin ƙarfin aiki tare da tsarin motsa jiki da aka zaɓa musamman. Nunin jog cikin sabo iska, kekunan hawa, iyo. Wannan yana taimakawa wajen haɓaka zama lafiya, asarar nauyi.

Siffofin ilimi na jiki don ciwon sukari na 2

Abubuwan da ke faruwa na mutumin da ke dauke da ciwon sukari 2 suna fama da rauni: yana samun ƙarin fam. Duk da wannan, hankalin sel daga cikin insulin yana inganta. ƙarfi ko horo, a cikin abin da ƙwayar tsoka ba ta inganta ba, amma nauyi ya dawo daidai.

Motsa jiki yana taimakawa wajen magance cutar ba tare da ɗaukar alluran insulin ba. Tsayayyar kwayar halittar yana cikin daidaituwa tare da yawan kitsen jiki: tare da ƙarin mai, ji mai sauƙi yana da ƙasa.

Yayin ƙoƙarin jiki a cikin nau'in ciwon sukari na 2 na sukari, yana da kyawawa don amfani da kwayoyi waɗanda ke kara yiwuwar ƙwayoyin zuwa hormone (kamar Glucofage, Siofor).

Tafiya a kan tabo

Yin tafiya yana misaltawa: gwiwoyi sun tashi kuma sun faɗi a biyun. An ba da izinin numfashi mai sabani. Matsakaicin tsawon lokacin motsa jiki shine mintuna 2-4.

Farawa wuri: an saita kafafu tare, an saukar da makamai tare da jikin.

Aauki mataki tare da ƙafarku ta hagu, ɗaga hannuwanku sama, kuma ɗauki numfashi mai zurfi. Lokacin yin bacci, runtse hannuwanku kuma ku koma wurin farawa. Yi motsa jiki tare da ƙafar dama. Ana maimaita matakan sau 5 don kowane kafa.

Bends

Sanya hannuwanka cikin wandoka, sannan ka shimfida shi. Juya hagu domin hannun dama yana gaban kirji. Juya da sauran hanyar. Lokacin juyawa, fitar da yatsun kafa na gaban da hannunka. Maimaitawa a gaban shugabanci, ɗauki wurin farawa. Maimaita sau 7.

Mika hannuwanka a gabanka, yi sauyi da kowane kafa, shafa kan dabbobin ka. Yi 3 squats tare da shimfiɗa hannu. Tasa hannuwanku, rarraba. Maimaita sau 7.

Tashi kai tsaye, ka ɗora hannuwanka a kan kugu. Yi linzami, taɓa madaidaicin hannun dama da hannunka na dama, maimaita a cikin maɓallin baya.

Zabi na biyu. Lean a karo na farko, ya zama dole a taɓa ƙafan ƙafa ɗaya da hannun dama, a karo na biyu - tare da hagu tare da ƙafar dama, kuma a ƙarshe, tare da hannayen biyu suna taɓa ƙafa. Aauki farawa. Maimaita sau 5.

Takaita abubuwan da ke sama, yana da kyau a lura cewa aikin jiki muhimmin bangare ne don cin nasarar cututtukan ciwon sukari. Yana da mahimmanci la'akari da cututtukan da ke gudana, gudanar da jarrabawar da ake bukata kuma a bi abinci na musamman.