Gudun ko tafiya, Wanne ya fi dacewa ga ciwon sukari?

Wanne ya fi kyau - gudu ko tafiya - yana da matukar wuya a faɗi tabbas, saboda a lokacin ganewar asali, mutumin da ke fama da ciwon sukari na iya samun matsayin ƙoshin lafiya ba kawai ba, amma kuma, ga nau'in ciwon sukari na 2, ya riga yana da maganin cututtukan zuciya wanda ke iyakance aikin jijiyoyin jiki. Idan zamuyi magana game da saurayi wanda ya fara gano cutar sukari ta 1, to mara lafiyar da kansa ya yanke hukuncin abinda yafi so - tafiya ko gudu. Amma ga mutanen da ke fama da ciwon sukari na 2, koyaushe yana da kyau a fara motsa jiki ta hanyar tafiya. Mafi sau da yawa, irin waɗannan marasa lafiya suna da kiba sosai, suna jagorantar yanayin rayuwa kuma, ƙari, na iya samun cututtukan concomitant daban-daban.

Idan tafiya mai tsayi ta haifar da “matsaloli”, to kuna iya farawa da mintuna 5-10. Amma mafi yawan lokuta araha shine tafiya a cikin kyakkyawan yanayi wanda zai dawwama game da minti 45-60. A tsawon lokaci, zaku iya ƙaruwa ba kawai tsawon lokacin tafiya ba, har ma da ƙarfin sa. Game da haɗuwa, wannan nau'in motsa jiki ya rigaya ya yi nauyi, wato, sau 2-3 sama da adadin kuzari idan aka kwatanta da tafiya. Don haka, Gudun yana ba ku damar rage nauyin jiki da sauri, amma sakamakon zai zama baratacce ne kawai a cikin mutanen da aka shirya ta jiki yayin rashin ƙwayoyin cuta daga tsarin jijiyoyin jini, na numfashi da jijiyoyin jikin mutum.

Don haka, babu wani tabbataccen amsar wane nau'in motsa jiki ne kawai ya fi dacewa ga mutanen da ke fama da ciwon sukari. Amma koyaushe ya kamata ku yi ƙoƙari ku gudanar da ayyuka masu aiki kamar yadda yanayin lafiya da lafiyar motsa jiki ya ba da dama. Idan zaka iya gudu kuma likitanka ya ba da izinin irin wannan horo mai zurfi, zai fi kyau kada ka kasance mai laushi kuma ba maye gurbin gudu tare da tafiya ba.

Bayanin da aka gabatar cikin kayan ba shawarwari na likita ba kuma ba zai iya maye gurbin ziyarar likita ba.

Yadda na kamu da rashin lafiya

Yadda aka fara shi da yadda kusan ya ƙare.

Ah! ciwon sukari Na san tun daga ƙuruciya, kamar yadda yawancin dangi a bangaren mahaifiya da na mahaifiya ke fama da wannan cuta, kuma ga wasun su wannan cuta ta haifar da mutuwa.

Duk da mummunan gado, a cikin tunanina ban yarda cewa zan cika jerin baƙin cikin masu fama da ciwon sukari ba, don haka ban yi wani yunƙurin hana hakan faruwa ba. M mai da yawa mai daɗi da mai daɗi, ciki har da haɗuwa da giya, wanda, musamman lokacin ƙwararren ɗalibi, don sanya shi a hankali, bai bambanta da babban inganci ba.

A cikin bazara na 1993, na sami alamun farko na ciwon sukari: ƙanshi na acetone daga bakina, sukari a cikin fitsari na, yawan urination akai-akai kafin lokacin barci da lokacin barci. A ƙarshen bazara na 1995, asarar nauyi ya kasance kilogiram 34 (an rage shi daga kilogiram 105 zuwa 71), sannan yana kusanci da Sabuwar Shekara, matattarar kafa da rashin jinƙan da ba zai iya jurewa ba.

Na je wurin likita ne kawai a ƙarshen Oktoba 1996. Sakamakon gwaje-gwajen gwaje-gwaje da aka gudanar a asibitin a wurin zama ya tabbatar da shawarar likitocin: wannan ciwon sukari mellitus.

Bayan yunƙurin da ba a yi amfani da ni ba don yin amfani da magunguna iri-iri, a ƙarshe an tura ni zuwa ga masu fama da cutar insulin kuma na fara allurar kaina da ɗakuna 18 da na “dogon” insulin da kuma raka'a shida sau uku a ranar “gajere”. Koyaya, wannan maganin bai ba da nasarorin da ake samu ba, wanda shine dalilin da ya sa a watan Agusta na 1997 in je asibiti, inda aka daidaita sashin insulin '' '' '' '' '' '' '' '' '' '' '' '' '' an kwantar da su sosai yayin inganta abinci a asibiti. sukari na jini, dabi'un wanda ya kasance a matakin 6-8.5 mmol / l yayin rana, acetone da sukari a cikin fitsari sun ɓace (bisa ga bayanan likita). An ba da shawarar don canja ni zuwa alkalami mai sirinji.

Babu wata fa'ida da aka samu daga kasancewa a asibiti, da zaran na dawo rayuwa ta yau da kullun, duk kokarin da likitocin suka yi ya ragu. Matsayin sukari na jini ya fara tashi sama, acetone da sukari sun bayyana a cikin fitsari, ƙari, wata daya daga baya ikon ya ɓace, wanda har yanzu ya ɓace (sabili da haka, 'yan ƙasa, yin komai akan lokaci, kada ku ja har zuwa na ƙarshe). Duk wannan ya faru ne saboda rashin abinci mai gina jiki, tunda mai ciwon sukari mai dogaro da kai yakamata yaci abinci sau shida a rana, kuma ba guda uku ba, kamar yadda nayi, amma wannan ya bayyana ne kawai lokacin da suka dauke ni hannun likitan mahaifiyata. An ba ni sabon allurar “tsawon” insulin (raka'a 10 da 10), sai na ji sauki.

Koyaya, ayyukan motsi suna da iyaka (Na yi tafiya kamar tsohon kakanninsu) kuma ba su murmure ba kwata-kwata, ƙafafuna sun yi sanyi sosai da daddare kuma suna dafewa. Girman kilogram 71 tare da tsayi na cm cm 190. Abubuwan ban tsoro! Kamar yadda Sharik ya fada a cikin sanannun aikin yara: "Wannan paws karya, to, wutsiya ya fadi." Da kyau, aƙalla ku kwanta ku mutu. Yana da kyau cewa ƙwaƙwalwar ba ta lalace ba.

Kuma a lokacin na tuna cewa sau ɗaya nake yin jike kuma a lokacin ɓarkewar ciwo an sami nutsuwa bayan mara tsalle-tsalle.

"Idan kuma?" - Na yi tunani, na sayi keke, saboda ban yi gudu nan da nan ba, alal misali, babu ƙarfin jiki ko halin ɗabi'a (me gudu lokacin da iska ke hurawa).

Ficewa ta farko ta sa ni cikin abin da ba zan iya misaltawa ba. Na bazu a kan babbar hanyar Yaroslavl wanda har karnukan da ke kusa ba su da lokacin da za su fashe, muryar ciki ta ce: "Za mu iya!"

Abubuwan da ke sama sun faru ne a watan Afrilun 1998.

Oh wasa, kai likita ne.

Ina mataki. Afrilu 1998 - Yuni 1999. Idan ba don keke ba!?

Wannan ne farkon kuma lokacin da ake tsananin ɗokin yin keke. An gudanar da azuzuwan har ma a cikin hunturu, a sakamakon abin da keɓaɓɓen keke ya ɓace gaba ɗaya, kuma na zama kamar saurayi na al'ada (nauyi ya zama kilogiram 8486), wanda har ma an ba shi ƙarancin shekaru fiye da yadda yake a zahiri.

Mataki na II. Yuni 1999 - Agusta 1999 rikicin ɗan lokaci. Kar "fasa dabara."

Lokaci mafi rashin dadi a sabon aikina na wasanni. Da yake na rasa damar shiga keken sabili da rushewar da bai yi nasara ba, ban sami wanda zai maye gurbinsa nan da nan ba. Na yi ƙoƙarin yin tafiya zuwa da dawowa daga aiki (mintuna 45 a can da mintuna 45 na dawowa), amma wanda ya musanya ya zama mara rauni. Weight ya fara girma (ya kai kilogiram 96), matakin sukari na jini ya iyo. Haka kuma, safiya ta kasance al'ada. Dalilin shi ne cewa tare da karuwa a cikin nauyin jiki, ya wajaba a ƙara yawan adadin insulin “tsawon”, safe da maraice. Amma na tafi da sauran hanyar. Na yanke shawarar in gudu.

Matsanancin mataki. Agusta 1999 - Disamba 1999. Akwai buƙatar yin wani abu. Akwai hanya daya kawai - gudu.

Farkon wasan tsere mai nisa. A cikin ɗan gajeren lokaci (kimanin watanni 2) Fedulov ya kai matakin jiki yayin da yake da shekaru 25. Zuwa Oktoba, ba zan iya tsayawa ba na tsawan awanni 2.5 a cikin tsaunuka. A wannan lokacin, ya lura cewa matsanancin ƙoƙari na jiki yana rama har ma da babban matakin sukari a cikin jini (raka'a 19-23), wanda ya kasance sakamakon ƙarancin insulin na "dogon" insulin da kuma wuce kima a lokacin karin kumallo na biyu na ruwan 'ya'yan itace. Bayan tsananin motsa jiki, matakin sukari ya faɗi zuwa ƙimar al'ada (4.5-10 mmol / l), kuma tare da farko babban sukari, taimako ya zo mintuna 15-20 bayan fara azuzuwan. Bugu da ƙari, idan horar (irin wannan taron ba za a iya kiran shi ba) kuma an aiwatar da sa'a daya bayan abincin dare, to, harin hypoglycemic sau da yawa ya faru, matakin sukari na jini ya ragu zuwa dabi'un 1.5-2 mmol / l (bisa ga abin mamaki). Ba dadi ba ne, amma na tattara nufin nawa cikin dunkulallen hannu ya yi jinkiri kadan, na ci gaba da gudana. Bayan kimanin mintuna 10-15, harin ya tsaya, kuma ba a lura da karuwar spasmodic a matakan sukari ba. Gidajen gida sun nuna 3.5-7.5 mmol / l. Don haka babu lokacin da za a bincika yanayin. Ina so in hanzarta kawar da rashin jin daɗi, in gudu zuwa gida, in ci abinci in kwanta.

Mataki na IV. Disamba 1999 Yuli 2001

Gudun kan Fadawa kawai. Canji zuwa m tsarin allura. Wasan motsa jiki magani ne mai tsauri don wucewar glucose a cikin jini, wanda ke bayyana bayan shan giya.

A wannan lokacin ne nake da sha'awar kan tsalle-tsalle, wanda har yanzu ba ya wuce. An sayi kayan kwalliya masu kyau da kayan ƙira, kuma an ƙware wurin da ke kan titi. An gudanar da aji a kowace rana. Babban matakan sukari ya rama koda da sauri. Wannan ya faru duka saboda ɗaukar nauyi mai ƙarfi, kuma saboda murmurewar motsin rai. An lura cewa har ma da babban sukari (15-18 mmol / l), harin hypoglycemia na iya faruwa sakamakon dalilan da ba a san su ba. Ya kasance yayin tsawon tsalle-tsalle mai tsayi da aka yi bayan cin abincin rana da kuma kafin abincin rana (daga 10 zuwa 13 awanni) cewa bayan kimanin mintuna 30 yana iya ɗan girgiza shi, musamman idan matakin sukari na safe ya kusan 4.5-6 mmol / l, injections safe Ba a rabuwa da "insulin" da "gajere" cikin lokaci idan an gudanar da azuzuwan tun kafin sa'o'i 1.5 bayan karin kumallo na biyu kuma sun fara da sauri.

A cikin hunturu, tsallake, da kuma lokacin rani, kekuna. A gare ni, wannan shine mafi kyawun magani.

A farkon lokacin bazara 2001, zan iya yin awanni 3-4 a kan doki na “ƙarfe”, cikin taurin kai da motsi ta hanyar da ke cike da kararrawa, tushen sa, sama da ƙasa, motsawa daga bishiyoyin da ba zato ba tsammani a kan hanya, suna faɗuwa cikin kangararru, suna tsoratar da mutane a wurin shakatawa mutane. Binciken da na yi shi ne ya ba ni mamaki mafi yawan duka: tseren keke, komai tsawon lokaci, ta wace hanya kuma a kowane yanayi da aka rike su, ba su ba da hari ba. Ba faduwa ko rauni ba ya hana ni kokarin kamala na jiki. A wannan lokacin ne cewa "mu", bisa ga bukatar likitar mahaifiya, ta daina fatattaka waina a lokacin karin kumallo na biyu kuma ta kara yawan “insulin” tsawon lokaci zuwa raka'a 16-18 da safe da kuma raka'a 12-14 da dare kuma gaba daya sun fara amfani da tsarin allurar rigakafi, wanda an ƙaddara ta yanayin lafiyar (ko ina da mura ko a'a), yanayin rayuwa (ko na taka wasanni ko a'a), yawan abinci mai gina jiki (lokacin tashin hankali da sauran abubuwan cin zarafi, sashin allura ya dogara da tsawon lokacin taron, nau'in abincin da ake amfani da shi, adadin ennogo kuma bugu). An nuna wannan lokacin ta hanyar kwarewar farko ta amfani da aiki na zahiri a matsayin hanyar dawowa bayan tsawon lokacin amfani da giya da Sweets.

Haka ya faru. Bayan wuce gona da iri a cikin giya da confectionery a kan 10th tunawa da "kamfanin 'yan qasar", Na ji girma bushe bakin. Ya isa kan cewa numfashi ta hanyar nasopharynx ya zama da wahala. Haka kuma, kan aiwatar da maganin maye, na sanya allura biyu na raka'a 8 na "actropide" a cikin tsaran awowi 3. Sakamakon ya kasance sifili. Amma kilomita 20 na tsallake, tafiya mai kyau, yanayin ya ba da izini, ba hops kawai ba, har ma an shawo kan sukari mai yawa. Girman jini na gaba ya nuna matakin 0% a cikin fitsari (matakan gwajin jini sai ya kare), wato, bisa la’akari da bayanan da suka gabata, matakin suga na jini bai wuce 7.5 mmol / l ba. Gaskiya ne, irin waɗannan gwaje-gwajen ba a ba da shawarar mutanen da ba su ƙware ba.

Mataki na V. Yuli 2001 - 26 ga Afrilu, 2002. Sabuwar sha'awa. Ya gudu! Halin "yunwar tsoka."

Na tsallake - sabon sha'awa.

Skis akan ƙafafun - aiki ne mai ban sha'awa, amma aiki mai wuya. Skwararrun ƙwararrun masu fasaha a cikin offseason suna kiyaye matakin fasaharsu tare da taimakonsu, kuma babu ƙari. Amma yawancin motsin zuciyarmu suna tayar da mutane a kusa, suna kan kwallan a lokacin bazara!

Don haka, sai na bugi yadda ya kamata. Wata daya bayan fara azuzuwan, Na yi tafiya zuwa 20 km, bayan biyu - riga game da 30 km. Ofaukar nauyin mako-mako shine kamar haka: 10 km - sau 4 a mako, 20 km - sau 2 a mako, kusan 30 km - lokaci 1 a mako ɗaya (ana kimanta nisa da nisan da aka rufe).

Gudu ya ɓaci zuwa bayan. A farkon - har zuwa farkon daskararren dusar ƙanƙara sau uku akwai sikelin skal. Yayin nazarin su, na lura cewa farawa mai zurfi fara horo a matakin jini na al'ada bayan mintuna 15-20 ya jagoranci ko dai zuwa wani mummunan rauni, wanda dole ne a yi yaƙi, taurin kai da kuma ci gaba da motsawa gaba, ko zuwa wata ƙasa kusa da harin. Karatun safiya a ƙarshen mako, kazalika da yanayin horo kan sikelin da aka fasalta a sama, sau da yawa bayan mintuna 20 zuwa 20 suna haifar da tashin hankali. (Daga baya, tare da yin nazari a hankali, an gano wannan sabon yanayin yayin tsere.)

A wannan lokacin ne na 'kai ga' halin 'ƙoshin jijiyoyin jiki.' A karo na farko - akan skis (kimanin mil 2 an rufe shi a cikin dusar kankara ta farko a cikin kwanaki 2), a karo na biyu - akan masu sikirin (kimanin kilomita 33 na nesa). Abin da ya bambanta yanayin "yunwar tsoka" daga wani harin hypoglycemia za a bayyana shi a fitowa ta gaba. Ban ji wani sakamako na musamman ba, ban da mura da aka karɓa ba da daɗewa ba. Babu ƙarin abinci, duk da haka, a cikin duka halayen, bayan hutu na mintina 10, na iya rigaya in tafi (kuma dole ne in tafi kusan mintuna 30), kuma ya kai - ban mutu ba. Kashegari, cikin nutsuwa ya ci gaba da motsi zuwa kololuwan motsa jiki. Lokacin hunturu ya yi rauni saboda mura da ƙaramin dusar ƙanƙara, wanda ya narke a farkon Maris. Kwayar ta kasance da wahala, amma bayan zafin jiki ya zama al'ada, sai na warke sosai da sauri kuma bayan kwanaki 2 na riga na tashi tsalle kamar yadda na saba. Ofaukar nauyin sikelin sati-sati ya kasance kamar haka: 15 km - sau 5 a mako (yin kankara), kilomita 25 - lokaci 1 a mako ɗaya (yin kankara), 30 km - lokaci 1 a mako ɗaya (gudanarwa ta al'ada). Ayyukan wasanni na yau da kullun sun ba da gudummawa ga saurin murmurewa.

Mataki na VI. Afrilu 27 - Oktoba 12, 2002. Ziyarar Italiya da Girka. Farin bazara da matsalolin samarwa. Yi motsa jiki a hade tare da shan sigari, a cikin yanayin lokacin zafi, hayaki da damuwa mai juyayi. Wani sabon tsinkaye na duniya. Samu gwaninta na farko. "Mafarki mai launin Jaki mai Jiki."

Yanzu, abubuwan farko.

Wanda zai iya magana game da ƙarshen Italiya da Girka. Ina da tsoron girmamawa ga tsoffin Helenawa da Romawa tun suna ƙuruciya. Amma abin da ka karanta yana faduwa gabanin abin da kake gani. Da zaran na sami kaina a Roma, nan da nan na zama wani ɓangare na (Zan faɗi daidai game da Athens). Idan kana kallon halittun mutum, zaka fara fahimtar yanayin duniya.

A nan ne, a cikin Rome, na fahimci cewa duk abin da ke kewaye da mu shine ƙananan abubuwa a rayuwa, kuma ziyarar Athens ta tabbatar da ni a cikin wannan ra'ayi har ma fiye da haka, kuma na yanke shawara cewa ya kamata mu yi ƙoƙarin ɗaukar matsalolin yau da gaskiyarmu a cikin zuciya.

Tsakanin tafiya zuwa Italiya da Girka, ya kasance mawuyacin lokacin bazara, cike da gwaji da matsaloli. Don sauƙaƙe damuwar da rashin hankali na rashin jagoranci na tsohon abokina da maigidan na yanzu, na fara shan sigari. Koyaya, wasanni ba su daina ba a cikin lokacin da hayaki mai zafi a cikin birni ya haifar da gobarar ɗakin peat. Abin mamaki shi ne, shan sigari bai shafi matakin dacewa ba. Hakan kawai ya ba da kwarin gwiwa ga sake dawowar jijiyoyin kafafun kafa. Ko da karuwa da kashi na allurai na abubuwan motsa jiki zuwa raka'a 9 ana yuwuwar haifar da mummunan yanayin yanayin bazara na 2002.

A lokaci guda, "ayyukan samarwa" a cikin yanayin gaggawa sau biyu ya kawo ni kusan zuwa rabin rashin ƙarfi: Dole ne in yi kwanto a kan "samarwa" a farko har zuwa awanni 22, kuma bayan kwana biyu har zuwa awanni 24, ba tare da yiwuwar farashi da cin abinci ba (sukari ya kai 28 mmol / l). Amma, abin mamakin ni, a dukkan bangarorin biyun an “kawar da martanin damuwa nan da nan ta hanyar“ wasan motsa jiki na kasar Sin ”, wanda likitan mahaifiyata ya koya min, kuma da safe an karu da matakin sukari na jini zuwa 11.5 mmol / l tare da kashi na actropide na raka'a 10 kuma a karshe ya rama Ya zuwa ƙarshen rana ta gaba, ta amfani da allurai na insulin allurai don zafi (18 da 14 - “tsawo” da 3 x 9 - “gajeru”) da lokacin da aka saba da tafiyar hawainiya. Ee, motsi rayuwa ce.

Na daina shan sigari saboda wannan dalili (ee, Ni, gabaɗaya, kawai na ƙone dabbobin). Na je Girka ba kawai don "taɓa" da "gani" ba, amma don gwada kaina ta hanyar yin tseren marathon na ainihi - nesa daga garin Marathon zuwa Athens.

Gasar ya faru ne a ranar 8 ga Oktoba, 2002. Na shirya komai: na satar jiki na musamman, suttura a launuka na tutar kasarmu kuma tare da rubutun da suka dace a cikin Rasha - kowa ya kamata ya ga cewa wakilin Rasha yana gudana, da jaka na musamman don abinci da ruwan 'ya'yan itace, wanda kawai ya samu a hanya , da kyamara don harbi karamin photoan rubutun. Komai ya kasance shirye, ban da kaina.

Ina so in gudu zuwa Athens tare da cin nasara. Amma jahilcin yanayin, zafin-mataki na 30 kuma, mafi mahimmanci, hutu na kwanaki goma a cikin wasanni, hade da keta haddin tsarin wasanni, bai ba da izinin aiwatar da shirin zuwa ƙarshen ba. Me yasa? Domin na yi tafiyar kusan kilomita 22-25, sauran ragowar kuma suna kan ƙafa. Ya jefa shi saboda ya fahimta: Ba zan iya ɗauka ba kuma. Tsoron da harin hypoglycemia ya yi yayin da yake tafiya, na ci 'ya'yan itace da madara tare da burodin burodi, wanda, kuna yin hukunci da bakin bushewa wanda ya fito, ya tayar da sukarin jinina, amma doguwar tafiya a wani yanki mai tsinkaye gaba daya ya rama wannan mummunan aikin. Babu abin da ya rage sai gajiya. Duk tafiya ta kwashe awanni 6 da mintina 30, daga cikin sa'o'i 2.5 - a guje, awa 4 - tafiya.

Wannan gaskiyar ba kai tsaye ta tabbatar da zato na ba: domin a sami raguwar yawan sukarin jini ta hanyar tafiya, dole ne kuyi tafiya da nisa a hankali. Me yasa tabbatarwa ba kai tsaye? Domin ya dauki tsawon lokaci kafin a tafi, kuma bushe bakin zai iya haifar da rashin ruwa a jiki. Bayan haka, yanayin gaba ɗaya kafin dakatarwa yana gudana zuwa yanayin "yunwar tsoka", wanda kuma ana lalata shi da bushewar jiki. Kafin wannan, ina da kwarewar doguwar tafiya tare da sukari mai yawa, kuma ya kawo wannan sakamakon kamar lokacin gudu. Tare da wannan nisa na 8 km, rabo daga lokacin tafiya zuwa lokacin aiki ƙasa da 1: 2. Tare da ragiyoyi kaɗan (alal misali, 1: 3, duk da haka, a nesa na 5 km), babu sakamako. Ingancin ƙarshen magana na buƙatar ƙarin bincike a cikin yanayi daban-daban.

Tare da fushi, ya jefa rahoton hoto. Abin da ya faru zai kasance abin tunawa ne game da dogaro da kai.

Yunkurin da bai yi nasara ba ya haifar da burin mai son yin wasannin motsa jiki mai suna Fedulov na yin tseren keke na kan-duk duniya.

Komawa ga abubuwan Atheniya. A ranar da zan tsaya a Girka, dole ne in maimaita tseren da bai yi nasara ba. Kasance da mafi karancin abubuwa tare da ni, ba tare da daukar hoto ya dauke ni ba, na cimma burina a cikin awanni 4 da suka wuce - Na yi tseren marathon tare da wasan tarihi.

Mataki na VII. "Zagayawar biranen huɗu." Lokacin da ya dawo daga Girka, ya yi tunani: "Shin idan an gudanar da irin wannan gudu a cikin" Romes uku ": a Moscow, Istanbul da kuma madawwamin birni?" Dingara su zuwa nesa da aka ci nasara a Girka, muna samun "yawon shakatawa na garuruwa huɗu".

Yanzu zan lissafa irin nisan da aka haɗa cikin wannan yawon shakatawa.

A Athens - marathon na yau da kullun da aka riga aka bayyana a sama. A Moscow - tare da kewaye da tsohon shagon "Chamber-College". An gudanar da tseren ne a ranar 24 ga Nuwamba, 2002. An fara shi ne a dandalin Semenovskaya, sannan nisan ya wuce titin Izmailovsky Val, Preobrazhensky Val, Bogorodsky Val, Oleniy Val, Sokolniki Val, Suschevsky Val, Butyrsky Val, Georgian Val, Presnensky Val, tare da alkawarin zuwa Luzhniki ", sannan a gefen filin Luzhniki da kuma tare da Khamovnichesky Val zuwa Frunze Embankment, sannan zuwa gada mai tafiya, tsallaka gada da shakatawa zuwa Shabolovka tare da Serpukhov Val ta hanyar Bridgezazazaododky, tare da yadi zuwa Proletarka, sannan kuma tare da Rogozhsky, Zolotorozhsky, Asibiti da Semenov sararin sama, an gama shi a Dandalin Semenovskaya. Duk tafiya ta kwashe awanni 5 da mintuna 45. Yayin tsere, an ba shi abinci da glucose. Matsayin sukari na jini bayan gudu shine 5.6 mmol / l.

A Istanbul - tare da katangar birni da kuma katangar Bosphorus daga Marmara zuwa Tekun Bahar Maliya. Ya yi zagaye a cikin sansanin soja a ranar 6 ga Janairu, 2003. Ya gudu a cikin awa 1 da minti 50.

A kan bankunan Bosphorus - 7 ga Janairu, 2003. Na yi gudu daga teku zuwa teku cikin awanni 4 da mintuna 32 da mintuna.

A Rome - tsere kusa da shinge - a cikin awanni 2 da mintuna 45.

Gudu daga Taron, ta hanyar ƙofar "Pyramid" a kan babbar hanya "Titin Christopher Columbus" zuwa birni Ostia a Tekun Tyrrhenian - a cikin awanni 4 da mintuna 15.

Daga Taron Ta hanyar ƙofofin San Sebastiano tare da Titin Appian zuwa kabarin Cecilia Metella da komawa zuwa Taron - a cikin awa 1 da mintuna 50.

Mataki na VIII. Lokacin bazara 2003 Lokacin hunturu 2003/2004

Lokacin bazara na 2003 bai yi nasara sosai ba. Na so in hau keke a kusa da Moscow kusa da babbar hanyar A-107 (tare da "hanyar kankare") - kilomita 335. Bai yi amfani ba saboda rashin lafiyan da nake da shi na nicotine. Gaskiyar ita ce wuraren samar da kayan aikinmu suna da hayaƙi. Yayinda nake neman maganin, lokacin bazara ya kare. Bari mu canja wurin wannan hoton zuwa gaba. Amma lokacin hunturu ya kasance nasara. An aiwatar da aikin sikeli cikakke.

Tuni a watan Maris, ya yanke shawarar gwada kansa kan shirin wasannin guje-guje da tsalle-tsalle na Olympics. Gaskiya ne, na rasa yanayin, kuma ina da nisan ƙarshe don ratsa cikin ruwan.

Fiye da kwanaki 6, an rufe abubuwanda suka biyo baya: 30 km tare da wani tsafi, 15 km tare da skate, 30 km tare da madaidaiciya (15 km tare da skate + 15 litattafai), 15 km tare da al'ada, 20 km tare da doki, , Kilomita 50 - "doki" (awa 4 da mintuna 32).

Lokaci ya wuce kilomita 50. A wannan matakin na shirya, aikin shine: don kammala wadatar da ke a sama cikin tsari mai tsauri.

Tasirin ilimin ilimin jiki akan gabobin ciki

Babban sirrin samun nasara cikin jiyya tare da motsa jiki shine cewa karuwar yawan tsoka yana iya daukar nauyin glucose mai yawa, ta yadda hakan zai rage yawan sarkar insulin.

Yawancin likitoci suna da'awar cewa ciwon sukari shine sakamakon rayuwar mutum. Don tabbatar da cewa rashin lafiyar ba ta taɓarɓare ba, masu ciwon sukari dole su ci yadda yakamata, su yi wasanni, a duba haɗarin sukari a cikin jini kuma a bi ka'idodin aikin likita.

Bayan horarwa, ba za ku iya cin abinci mai yawa na samfurori da ke ɗauke da carbohydrates da fats (sukari, cakulan, kek, 'ya'yan itãcen marmari da ruwan' ya'yan itace ba). Wannan ba kawai zai lalata wasanni ba, amma zai ƙara matakan glucose. Dole ne a tuna cewa komai yana da amfani cikin matsakaici. Tare da sha'awar ƙarfi, zaku iya cin abinci kaɗan na abinci "haramtacce".

Yin motsa jiki na yau da kullun da zai yuwu zasu taimaka inganta yanayin lafiyar mutum, godiya ga tasirin akan:

Tsarin numfashi. Yayin horo, haɓaka numfashi yana ƙaruwa da musayar iskar gas, sakamakon wanda bronchi da huhu ke warwarewa daga gamsai.
Tsarin zuciya. Yin aikin jiki, mai haƙuri yana ƙarfafa ƙarfin tsoka, kuma yana ƙara haɓaka jini a cikin kafafu da ƙashin ƙugu.
Tsarin narkewa. Yayin motsa jiki, ƙanƙantar tsoka yana shafar ciki, a sakamakon haka, abinci yana karɓuwa sosai.
Tsarin ciki. Ilimin Jiki ya yi daidai da tasirin tunanin mutum. Bugu da ƙari, haɓakar iskar gas da haɓakar jini suna ba da gudummawa ga ingantaccen abinci mai kwakwalwa.
Tsarin Musculoskeletal. Lokacin yin motsa jiki, ana inganta kasusuwa da sauri kuma tsarin gidansa na ciki an inganta shi.
Tsarin rigakafi. Ingarfafa ƙwayar lymphatic yana haifar da sabuntawa ga hanzarta sabunta ƙwayoyin rigakafi da kuma cire ƙwayar wuce haddi.
Tsarin Endocrin. Sakamakon aiki na jiki a cikin jiki, yawan haɓakar haɓakar hormone yana ƙaruwa. Magungunan insulin ne. Lokacin da aka sami ƙaruwa a cikin adadin ƙwayar girma da raguwa a cikin taro insulin, tso adi nama yana ƙonewa.

An ba da shawarar motsa jiki ga duka ciwon sukari da rigakafin ta. Horo mai tsayi da na yau da kullun yana haifar da gaskiyar cewa matakan sukari na jini a cikin masu ciwon sukari suna raguwa sosai, a sakamakon haka, baku buƙatar ɗaukar manyan magunguna na hypoglycemic.

Yin tafiya wani ɓangare ne na kula da ciwon sukari

Yin hawan hijabi yana da girma ga tsofaffi da tsofaffi. Tunda motsa jiki na ƙarfi na iya yin lahani ga waɗanda suka riga sun wuce shekaru 40-50, yin tafiya shine zaɓi mafi kyau. Bugu da kari, ya dace wa mutanen da ke da kiba mai yawa, tunda manyan abubuwan an hana su.

Ba kamar ɗaukar nauyin wutar lantarki ba, tafiya ba zai haifar da raunin da ya haifar da hauhawar jini ba. Calm tafiya a cikin shakatawa zai rage matakan sukari da kuma inganta yanayi. Bugu da kari, tsokoki koyaushe suna cikin kyakkyawan yanayi, kuma adadin kuzari za su ƙone.

Koyaya, dole ne a tuna cewa bayan horarwa, haɓakar haɓakar jini zai yuwu. Sabili da haka, masu ciwon sukari koyaushe suna ɗaukar wani sukari ko alewa.

Idan kun bi abincin da ya dace, bincika matakan glucose akai-akai, ɗaukar magunguna kuma ku gudanar da allurar insulin daidai, mai haƙuri zai iya farawa ta hanyar motsa jiki ko tafiya. Koyaya, duk yanke shawara yana buƙatar tattaunawa tare da likitanka.

Domin horarwa ga mai ciwon sukari ya kawo sakamako mai kyau da kuma kyakkyawan yanayi, kuna buƙatar bin ƙa'idodi kaɗan kaɗan:

Kafin yin motsa jiki, kuna buƙatar auna matakin sukari.
Yakamata mai haƙuri ya sami abinci mai ɗauke da glucose tare da shi. Sabili da haka, zai guji kai harin hypoglycemia.
Ya kamata aikin jiki ya ƙaru a hankali. Ba za ku iya over over kanka ba.
Wajibi ne a yi motsa jiki akai-akai, in ba haka ba, ba za su kawo sakamakon da ake tsammanin ba, kuma zai zama abin damuwa ga jiki.
Yayin horo kuma a rayuwar yau da kullun kuna buƙatar yin tafiya cikin takalmin kwanciyar hankali. Duk wani kira ko ƙyallen zai iya zama matsala a cikin ciwon sukari, saboda zasu warkar da dogon lokaci.
Ba za ku iya shiga cikin aiki na jiki a kan komai a ciki ba, wannan na iya haifar da hauhawar jini. Babban zaɓi zai zama azuzuwan bayan sa'o'i 2-3 bayan cin abinci.
Kafin ka fara yin motsa jiki, kana buƙatar tuntuɓi likita, tunda an ƙaddara nauyin ɗaiɗaikun kowane haƙuri.

Koyaya, horo za'a iya contraindicated a cikin matsanancin ciwon sukari mai rauni, wanda ke haɓakawa a cikin haƙuri har fiye da shekaru 10.

Hakanan, shan sigari da atherosclerosis na iya zama cikas, wanda kuke buƙatar kula da likita koyaushe.

Daban-daban na dabarun tafiya

A zamanin yau, shahararrun dabarun tafiya sune Scandinavian, yanayin dumi da hanyar lafiya.

Idan kuna tafiya a kai a kai, kuna bin ɗayansu, zaku iya ƙarfafa tsarin musculoskeletal da hana haɓaka cututtukan zuciya.

An yarda da tafiya Nordic azaman wasanni na daban; cikakke ne ga wanda ba ƙwararru ba. Yayin tafiya, mutum yana kulawa don amfani da kusan 90% na tsokoki. Kuma tare da taimakon sanduna na musamman, ana rarraba nauyin a ko'ina cikin jiki.

Bayan yanke shawarar shiga cikin irin wannan motsa jiki, masu ciwon sukari ya kamata su bi ƙa'idodin masu zuwa:

jiki ya zama madaidaiciya, ciki ya narke,
kafafu ya kamata a sanya a layi daya da juna,
da farko diddige ta fadi, sannan yatsan,
dole ne ku tafi daidai da wancan gudu.

Yaya tsawon lokacin da matsakaita horo zai wuce? Yana da kyau kuyi tafiya akalla minti 20 a rana. Idan mai ciwon sukari ya ji daɗi, to, zaku iya tsawaita tafiya.

Hanya mafi kyau na gaba don rasa nauyi da kuma kula da glucose na yau da kullun shine ta hanyar tafiya. Mai haƙuri na iya tafiya cikin wurin shakatawa na tsawon nesa, kuma ya aikata shi a wuri guda. Mahimmin lokacin yayin tafiya mai sauri shine yanayin motsi. Dole ne a rage shi a hankali, wato, ba za ku iya tafiya da sauri ba, sannan kuma tsayawa cikin tsautsayi. Wannan mai yiwuwa ne idan mai ciwon sukari ya kamu da rashin lafiya. A cikin wannan halin, kuna buƙatar zauna da daidaita yanayin motsinku. Rana, mutum zai iya yin wasan motsa jiki gwargwadon abin da yake so, babban abu shi ne yin shi da ƙoshin lafiya.

Terrenkur yana tafiya akan hanyar da aka riga aka ƙaddara. Ana amfani dashi sau da yawa a cikin sanatoriums don bi da cututtuka da yawa. Ba kamar tafiya na yau da kullun ba, ana lissafta hanyar dangane da tsawon yankin, kasancewar zuriyar da hauhawar. Bugu da ƙari, ana lasafta hanyar mutum ɗaya don kowane haƙuri, la'akari da shekaru, nauyi, tsananin cutar da sauran abubuwan. Godiya ga wannan dabara, ana ƙarfafa tsokoki a cikin mutane, aikin jijiyoyin jini da tsarin numfashi yana inganta.

Yin tafiya a cikin sabon iska, musamman tare da haɗin gwiwa tare da aikin motsa jiki don maganin ciwon sukari, yana da tasiri sosai ga yanayin tunanin mai haƙuri.

Gudun yana adawa da ciwon sukari

Kuna iya gudu don rigakafin ko tare da nau'i mai laushi na wannan cuta. Ba kamar tafiya ba, wanda ake amfani da shi ga duk marasa lafiya, Gudun yana da wasu abubuwan hana haihuwa. Haramun ne a gudanar da tsere ga mutanen da ke da kiba (kiba fiye da 20 kilogiram), zazzabin cizon sauro da kuma maganin cututtukan fata.

Zai fi kyau don yin tsere, saboda haka, lura da abinci mai kyau kuma, zaku iya samun daidaituwar ƙwayar cuta. Yana taimakawa gina tsoka da ƙona karin fam.

Idan mai haƙuri ya yanke shawarar zuwa yin tsegumi, haramun ne haramtaccen ɗaukar kansa da sauri. A farkon horarwa, zaku iya fara yin tafiya na tsawon kwanaki a jere, sannan kuma a hankali ku canza zuwa gudu. A lokaci guda, wanda ya isa ya manta game da dabarun numfashi da hanzari. Ilimin Cardio a matsakaici tabbas zai amfana da masu ciwon sukari.

Mutane da yawa suna mamakin nawa za ku iya gudu a rana don kada ku cutar da kanku? A zahiri, babu ainihin amsar. An ƙaddara ƙarfin da tsawon lokacin motsa jiki ana ɗauka daban-daban, don haka babu ingantaccen tsari. Idan mai ciwon sukari yana jin cewa har yanzu yana da ƙarfi, zai iya yin ya daɗe. Idan ba haka ba, zai fi kyau ka saki jiki.

A cikin ciwon sukari na mellitus, dole ne a koya wata doka ta zinari: An tsara motsa jiki don daidaita yanayin metabolism da matakan glucose. Bai kamata mai haƙuri ya kasance yana da buri don karya duk bayanan ba, sannan ya sha wahala daga hauhawar jini da sauran sakamakon ci.

Yana gudana ƙananan sukari na jini? Binciken masu ciwon sukari da yawa waɗanda ke da hannu a cikin wasanni sun tabbatar da cewa sukari yana kwantar da hankali lokacin da kuke gudu da tafiya. Misali, Vitaliy (dan shekara 45): “Tare da tsayin 172 cm, nauyina ya kai kilogiram 80. A 43, na gano cewa ina da nau'in ciwon sukari guda 2. Tun da matakin sukari bai yi tsauri sosai ba, likita ya shawarci ci gaba da rage cin abinci da kuma rasa karin fam 10. Shekaru biyu kenan yanzu da nake tafiya zuwa aiki, gami da gudana a wurin shakatawa da kuma iyo, nima yanzu nauyi yakai kilogiram 69, kuma sukari yakai kimanin 6 mmol / l ... ”

Ko da an ba wa mara lafiyar rashin lafiyar da ya nuna rashin jin daɗi, ba za ku iya barin lafiyarku da rayuwa ta kanta ba. Marasa lafiya yana buƙatar bin madaidaicin abinci mai gina jiki da rayuwa mai amfani, don daga baya ba lallai ne ya sha wahala daga cututtukan ciwon sukari ba.

Babu wani tabbataccen amsar tambaya game da wanne wasanni ya fi kyau. Mai haƙuri ya zaɓi kansa, gwargwadon ƙarfinsa da sha'awar, zaɓi mafi dacewa.

Bidiyo a cikin wannan labarin zai gaya maka ƙarin ilimi game da ilimin motsa jiki, tafiya da gudu tare da ciwon sukari.

Hakikanin mulkin mallaka

Mafi so ga duk abubuwan da suka faru - a rayuwa mafi Kolo na halitta a ritaya - Vladimir Sergeyevich Makarenko. Har zuwa shekara 40, bai san kowace cuta ba. Kuma ba zato ba tsammani! A yayin binciken likita na shekara-shekara, an samo sukarin jini mai haɓaka. Bayan shekaru 17 (!) Daga shan magungunan ƙwayar cutar sankara, yana da bugun zuciya a bugun zuciya na asibitin Burdenko, inda a zahiri ya sami ceto. Amma a can endocrinologist kuma ya ba da insulin (matakin glucose ya yi tsalle zuwa 14-17 mmol / lita (al'ada 3.5-5.5 m / mmol) Ya zauna a kan insulin har tsawon shekaru uku, sannan ya tafi kwararru na wasanni, ya sadu da Zherlygin.

Ya fara aiwatar da ayyukan motsa jiki wanda ba zai yiwu ba, a hankali yana ƙara nauyin kuma a lokaci guda yana rage kashi na insulin. Ya ƙi magungunan da sauri, kuma bayan wata daya da rabi - daga insulin.

Vladimir Sergeyevich ya ce: "Hakanan zuciya za ta murmure a hankali." - An shawarce ni ba kawai tsarin motsa jiki ba, amma kuma an ba ni imani cewa zan kasance lafiya.Kuma hakika, yanzu ina cikin koshin lafiya. Yana kama da tatsuniyoyi, kuma idan ba tare da ni ba, da ban yi imani da shi ba. Idan ban keta cin abincin ba, sukari daidai yake. Matsi ma ya ɗan ɗanɗana al'ada, amma hauhawar jini yana ratsa rufin. Kafafuna sun ji rauni. Hankali ya inganta. A cikin safiya sau 3 a mako Ina yin iyo a cikin tafkin na tsawon kilomita daya da rabi, Ina gudana da yawa. Sau biyu sun halarci gasa - tsere na kilomita 10.

Vladimir Sergeevich ya tabbata: tare da ciwon sukari, musamman nau'in 2, zaku iya rayuwa ba tare da kwayoyi ba. Tare da taimakon ingantattun abubuwan motsa jiki da aka zaɓa, yana yiwuwa a dawo da haɓaka koda bayan bugun zuciya. Amma ya zama dole ku yi aiki tuƙuru, kada ku kasance mai raɗaɗi. Karka wuce gona da iri, saboda kiba kusan shine babban cutar ciwon suga. “Yanzu ina aiki a kamfanin da ke kera kayan aiki da ke da alaƙa da ceton mutane bayan haɗarin mota. Yana da hannu a ɗayan kayan kida, wanda ya karɓi lambar VDNKh. Ni injiniya ne a baya, mai kirkirar kirkirar USSR. ”

Af. WHO tayi kashedin: a cikin 90 bisa dari na lokuta, ciwon sukari yana haifar da kiba. Wataƙila abin da ya sa ciwon sukari, musamman nau'in 2, wanda koyaushe ana ɗaukarsa gata ne ga tsofaffi, a yau yana shafar matasa da ma yara ƙanana da yawa - yawan matasa masu kiba. Za a iya hana kashi 50 na nau'in ciwon sukari na 2 idan mutane suka lura da nauyin su.

"Inna tayi sau 600 a jere"

Boris Zherlygin bai ji ciwon sukari nan da nan ba. A farkon 90s, yanzu karni na karshe, ya yi aiki tare da 'yan wasan ƙungiyar ƙwallon ƙafa ta ƙasa. Tare tare da likitoci, masu horarwa, na zabi nau'ikan horarwar don 'yan wasa da abincinsu. Amma abin da ya faru a cikin dangi tilasta wa shiga cikin wani takamaiman cuta - mahaifiyata buga cikin ciwon sukari. Olga Fedorovna a lokacin yana da shekara 60. Lokacin da yake da shekaru 75, rikice rikice ya fara - rauni a kafafu ya bayyana, kodan ya gaza, yanayin gani ya faɗi.

Thean ya shiga cikin wallafe-wallafe na musamman, ya ba mahaifiyarsa abinci mai ƙima, ya shawo kansa ya yi tafiya mai zurfi, yin wasan motsa jiki, musamman squat da yawa. Kuma a shekara ta 82, Olga Fedorovna ... ya gicciye giciye. Tayi nasarar kusan kilomita. "Ya kamata ka gama gudu, kaka," matashi mai ciwon suga ya jefa ta a guje. “Wacece kai, ina farawa,” in ji ɗan da ya fi ƙarfin magana.

Boris Stepanovich ya ce: "A wannan lokacin, Inna bata san ciwon sukari ba." - Sugar ya koma daidai, maimakon 10 mmol / lita ya zama 4-5 mmol / lita - wannan shine madaidaicin ka'ida. Haka kuma, ita gwarzo ce a cikin squats a cikin shekarun ta! A 80, ta iya squat 200-300 sau, a 85 - 500 sau, yanzu a 88 ta iya crouch har zuwa 600 sau a jere!

Me yasa zanyi magana game da squats? Domin wannan shine aikin motsa jiki wanda yake taimaka wa al'ada metabolism metabolism. Mutuminmu na Rasha yana da wannan tsari: baya cin abinci da kyau, ya daina motsawa, yana shan sigari kuma ta haka yana faɗaɗa ƙofofin rashin lafiyarsa. Kuma muna canza hanyar rayuwarmu, cututtuka suna koma baya. Ba mu warkar da mutum mai ciwon sukari, muna cin nasara da ciwon sukari. Hanyar ba sabon abu bane gaba ɗaya. Yau, akwai sanannun lokuta na kawar da ciwon sukari ta hanyar Neumyvakin, Shatalova, Malakhov. Amma jama'a ba a shirye suke don tsinkayen waɗannan hanyoyin ba. Kuma ba saboda magungunan hukuma ba ne, amma saboda inertia na kansa. Ba mu saba da aiki ba idan ana batun kiwon lafiya. Alexander Sergeyevich Pushkin ya ce: "Mu masu rauni ne, ba masu kwazo ba ne."

Idan ba kwa son "kwance" ciwon sukari, bayar da gudummawar jini don sukari lokaci-lokaci, aƙalla sau ɗaya a shekara. Gaskiya ne wannan ga waɗanda suke da wani da ke ɗauke da ciwon sukari a cikin danginsu.

Ba da gudummawar jini don sukari idan:

- kun cika kiba, kiba, kiba,

- yawanci ji ƙishirwa da bushe baki,

- ba gaira ba dalili sun rasa nauyi sosai,

- yawanci gaji, rage aiki,

- Raunin ku da karuwanku sun fara warkar da talauci,

Af. Ciwon sukari mellitus wata cuta ce da ke farawa a cikin Rasha tsakanin waɗanda ke haifar da nakasa da na uku cikin mace-mace.

Yi tafiya a kan dukkan hudun

Yin caji daga masanin ilimin kimiyar motsa jiki Zherlygin:

1. Yi motsa jiki tare da mai faɗaɗa roba (ƙungiyar ta roba mai sauƙi). Kwance a bayanku a kan tabarma, ku ƙulla roba a ƙafa, ɗayan ƙarshen a kan kafaɗar gado, shimfiɗa ƙafarku, sannu a hankali ku jawo shi zuwa gare ku kuma ku saki mai faɗaɗa. Wannan darasin zai iya zama da rikitarwa: sanya ƙwallon ƙafa wanda roba ya riga ya ruɗe, sanya shi a gefen gado ko kan windowsill kuma cire roba akan kanka. Idan sassauci zai ba da damar, barin ƙyallen roba, durƙusa da ƙafar.

2. Kwance a baya. Hannu ya miƙe tare da jan jiki. Sanya kafafun dama a gwiwa kuma ja shi zuwa kafada, daidaita kafa. Yi daidai da ƙafafun hagu. (Ana aiwatar dashi akan lafiya, yawanci sau 10-15.)

3. Kwance a bayan ka akan gado, sa ƙafafun ka akan bango a kwana na 60-80 °. Hakanan ja gwiwoyi na dama da hagu zuwa kafada da dawo da baya. Yi kafin yi tarko a ƙafafu da 'yan maruƙa. Wannan aikin yana da amfani musamman ga waɗanda suka riga sun keta ragowar ƙwayar cuta mara amfani (neuropathy, angiopathy, da dai sauransu) don yin sau da yawa a rana. Idan wani ya kamu da ciwon sukari kuma yana da matsaloli tare da kodan su ko zuciyarsa, wannan aikin zai fi kyau akan doguwar yawon shakatawa, akan wacce za a zuba gilashin buckwheat. Kwance a kanta a cikin wata T-shirt na bakin ciki ko kuma baya.

4. Zauna a kasa, jingina a kan hannayenka a baya, ɗaga ƙashin ƙugu kuma “yi tafiya” cikin wannan matsayi baya tare da hannuwanka a gaba, sannan ƙafafun gaba. Kuma idan ba za ku iya motsawa kamar wannan ba, kawai share ƙashin ƙugu ƙashin ƙugu daga bene, tsaya cak da ƙasa da ƙasa. Idan wani ya rigaya ya same shi da wahala, zaku iya tafiya akan kafet mai taushi a duk huɗu.

5. squat. Yi nasarar riƙe da goyan baya a matakin bel ɗin (itace, baranda mai ruwa, bangon Sweden). Hannun suna madaidaiciya, ƙafafu a layi ɗaya da juna a nesa na 5-10 cm daga juna, safa a kusa da tallafi. Ya kamata kafafu su zama marasa motsi yayin motsa jiki. Lean jikin baya, yi squats zuwa kusurwar dama a gwiwoyi. Don farawa, hanzari yayi ƙanƙane.

6. Ka hau kan kafafunka, ka sa roba a bayanka (a bayan gado, a bayan shingen baranda) kuma ka aikata wasan dambe “inuwa mai inuwa” - ka doke abokin hamayyar ka da hannuwanka. Ana yin wannan aikin muddin isasshen ƙarfi.)

Idan ana yin waɗannan darussan da tsare-tsare kuma an kawo su zuwa mintuna 7 ko fiye da haka kowace rana, sukari jini zai ragu.

Duba ta: Squats da “inuwa dambe” sun fi dacewa don rage yawan sukarin jini. Ingantawa ya zo cikin kwanaki 3. Tabbas, idan babu contraindications ta jiki. Kuma idan mutum ya kasance mai rauni kuma yana farawa da ɗan ƙaramin nauyin, to, ci gaba zai ji a cikin wata daya.

Karka cutar da wani!

Dukkanin aikin ana yin shi ne kawai da izinin likita.

Kuna buƙatar fara su da karamin adadin kuma sannu a hankali suna ƙara nauyin (kowace rana ta sau 2-3).

Duk abin da za a yi ya danganta da yanayin lafiya da lafiya a yanzu. Babban abu ba shi da lahani.

Don sarrafa bugun jini - bai kamata ya wuce iyakokin da likitan ko mai horarwa ya ba da shawarar ba.

Motsa jiki yana da kyau a yi wa kiɗan.

Aauki peek a kwanonku

(Ma'aikatan Cibiyar Diabetology na Ma'aikatar Lafiya ta Moscow ne suka haɓaka.)

Groupsungiyoyi uku na samfurori waɗanda aka ba da shawarar ta hanyar haƙuri tare da masu ciwon sukari na 2

Kungiyoyi A'a 1 "Mafi Girma yafi kyau"

Kabeji, karas, kowane ganye, cucumbers, tumatir, barkono, zucchini, turnips, eggplant, kore Legumes (wake, Peas), radishes, sabo ne da kayan masarufi, albasa, kabewa, beets, radishes, duk wani abin sha da ba a sha ba, kayan sha, shayi ganye infusions.

Kungiyoyi A'a 2 "1/4 na abincin ku a farantin karfe"

Dankali, kowane irin hatsi, masara, gurasa baƙar fata, kowane miya (banda mai mai), kayan digiri (wake, lentil, Peas), samfuran madara mai kamfani (har zuwa 1%), cuku mai skim, Adyghe cuku, suluguni, ƙarancin feta cuku, kaza, saniya da naman maraji (nonfat), tsiran alade da tsiran alade, baƙaƙe da sauran kifin nonfat, 'ya'yan itãcen marmari (banda inabi, kwanan wata), berries,' ya'yan itatuwa da aka bushe.

Kungiya 3 “usearyata ko kuma banda”

Duk wani kayan lambu da mai dabba (cream, zaitun, rapeseed, sunflower, da dai sauransu), margarine, mayonnaise, man alade, loin, rago, naman alade, kashe, kaji da kifin mai, cuku (fiye da 30% mai.), Cream, kefir mai, madara mai kitse, naman da aka yanka, man shanu na gwangwani, zaituni, ƙwaya da iri, kayan kwalliya - kayan zaki, cookies, cookies gingerb, sugar, zuma, jam, jam, ice cream, cakulan. Ruwan giya, abubuwan sha masu sa maye, giya, barasa, inabi.

Dogara kan hanya

Kayan lambu (gr. A'a. 1) ana cinye su sau uku a rana, sun zama tushen abincin da suke ci kuma sha 1/2 na farantin ku.

Carbohydrates (daga gr. A'a. 2) sha 1/4 daga kwanonku.

Squirrels (daga gr. A'a 2) sha 1/4 daga farantinku.

Samfura daga rukunin No. 3 - kayan zaki, a matsayin banda

Kayan abinci guda uku da abun ciye-ciye tsakanin su ('Ya'yan itace guda kowannensu) sun isa a rana.

Don dacewa da abinci mai kyau da magani, yana da kyau a auna sukarin jini kowace rana.

An buga a cikin jaridar Moskovsky Komsomolets A'a 2453 na Nuwamba 10, 2006