Sanadin rage matakan sukari na jini sakamakon wasanni, motsa jiki a cikin cututtukan siga, contraindications da matakan kariya

Likita, taimako!
Ina cikin haɗarin kamuwa da cutar sankara, na cika shekara 65, na na yin azumi kuma bayan cin abinci na al'ada. Babu rashin lafiya game da cutar T2DM.
Koyaya, bayan mintina 15 na motsa jiki, sukari ya tashi da raka'a 1-2, a ƙarshe ina jin tsoron karin kumallo ko abincin dare bayan irin wannan tashin.

Zai yiwu gyara na likita idan ya cancanta?

A Sabis na Neman Likita likita na likitancin endocrinologist yana samuwa akan layi akan kowace matsala da ta shafe ka. Kwararrun likitocin suna ba da shawarwari a agogo kuma kyauta. Yi tambayarka kuma samun amsa nan da nan!

Ciwon sukari da motsi

Ciwon sukari mellitus galibi na nau'in na biyu (T2DM) cuta ne na rayuwa wanda ke faruwa saboda yanayin rayuwa mara kyau da kuma abubuwan gado. A zamanin da, tsofaffi galibi sun sha wahala daga T2DM. Ofayan manyan dalilai shine rashin daidaituwa tsakanin cin adadin kalori da aikin jiki. Musamman, raguwa mai yawa a cikin ayyukan yau da kullun a cikin shekarun da suka gabata ya karu da yawan ciwon sukari.

Ana buƙatar motsa jiki don nau'in ciwon sukari na 2 ga duk mara lafiya. Motsa jiki na motsa jiki na yau da kullun yana haifar da canje-canje da yawa a cikin tsokoki, waɗanda ke da tasirin gaske akan tasirin ƙwayoyin tsoka.

Horo mai ƙarfi yana da tasirin hypoglycemic wanda yake daidai da matakin horo na ƙarfin jimrewa. Motsa jiki na yau da kullum yana inganta tasirin insulin kuma yana rage yawan ɗimbin kitse na jiki. Horo na yau da kullun yana ƙara yawan ƙwayar tsoka.

Babban sakamakon ilmin likita:

• Ragewa a cikin taro na sukari, lipids a cikin jini da hauhawar jini,
• Rage nauyi
• Inganta zuciya da huhu,
• Ingarfafa aikin insulin.

Aiki na jiki yana taimakawa tasiri sosai ga abubuwan da ke haifar da kamuwa da cutar siga da kuma hana rikice-rikice. Baya ga abinci mai gina jiki da yiwuwar maganin ƙwaƙwalwa, motsa jiki magani ne mai mahimmanci ga masu ciwon sukari.

Mutanen da ke da haɗarin haɓaka T2DM ya kamata su yi motsa jiki a kai a kai. An ba da shawarar ku yi tafiya na awanni 2 da rabi ko kuma ku yi awanni na 150 na motsa jiki a mako. Misalan ayyukan da suka dace sune tafiya, yaren Norwegian ko tsere. Baya ga motsa jiki na jimrewa, ana ba da shawarar ku yi horo mai ƙarfi aƙalla sau biyu a mako.

Ko da masu ciwon sukari waɗanda ke shan magani ko insulin na iya yin kowane irin aiki. Ana ba da shawara da taka tsantsan, kamar yadda ayyukan wasanni zasu iya haifar da mummunan hypoglycemia.

An ba da shawarar yin kulawa ta musamman ga matakin monosaccharides a cikin jini, daidaita sashi na ƙwayoyi da insulin don guje wa yawan zubar jini.

Yayin motsa jiki, tsokoki suna cinye yawan sukari kuma suna buƙatar ƙarancin insulin. Sabili da haka, akwai haɗarin hypoglycemia - musamman idan mai haƙuri ya allurar insulin da kansa. Kafin loda shi wajibi ne don rage sashi na insulin.

Bayan tsawan motsa jiki, kamar tafiya mai yawa, sakamakon rage karfin sukari na jini yana tsawan awanni da yawa. Ana bada shawara don auna glycemia kafin zuwa gado.

Motsa jiki wani bangare ne mai mahimmanci a cikin shirin jiyya. A matsayin ɓangare na jiyya, mara lafiya yana daidaita manufofin da hanyoyin tare da likita. A cikin wannan tsari, likita ya kuma tattauna wanda shirin motsa jiki ya ba ma'ana ga mai haƙuri.

Mahimmanci! Idan sukari bai tashi ba, kuna buƙatar magana tare da likitanka. Wataƙila kuna buƙatar daidaita sashi na magani.

Dole ne a daidaita manufofin aikin likita dangane da cututtukan da ke tattare da juna, tsammanin rayuwa da shekaru. An shawarci marasa lafiya don cimma burin da ke gaba:

• Tsarin jiki na yau da kullun (BMI 24-25 kg / m2),
• Hawan jini a kasa da 140/90 mm Hg. Art.,
• Jimlar cholesterol: 40 mg / dl (> 1.1 mmol / L),
• Triglycerides: Nawa kuke buƙatar yin?

5 sau minti 30 a mako - isasshen lokacin horo. Wasannin da aka zaɓa suna tafiya, gudana, iska na ruwa, yoga, dakin motsa jiki. Na ƙarshe, amma ba mafi ƙaranci ba, ƙananan nasarori sau da yawa ana iya samun su tare da aan canje-canje a rayuwar yau da kullun. Ana bada shawara don amfani da akwatin kayan aiki maimakon hawa mai hawa. An ba da shawarar yin tafiya a kai a kai a waje.

Tasiri akan glucose

Sakamakon fa'idar motsa jiki ya kai har zuwa awanni 72 bayan horo. Ya kamata mai haƙuri ya motsa jiki aƙalla sau uku a mako. An ba da shawarar a hankali ƙara ƙarfin da tsawon nauyin. Hakanan motsa jiki na yau da kullun yana inganta aikin jiki, bayanan lipid, ƙimar kai, sabili da haka ingancin rayuwa.

Idan za ta yiwu, kuna buƙatar ara a kowace rana. An ba da shawarar yin motsa jiki kafin lokacin bacci don kauce wa rashin lafiyar cututtukan daji. Kada a yiwa allurar kusa da tsokoki da ake amfani da su a horo. In ba haka ba, insulin zai iya haifar da mummunan hypoglycemia.

1-2 hours kafin horo, kuna buƙatar ɗaukar raka'a gurasa 1-2. An ba da shawarar ku ɗauki Allunan glucose na 2-3 tare da ku don hana ko bi da hypoglycemia. Masu ciwon sukari suna buƙatar ɗaukar glucometer koyaushe tare da su.

Hakanan an nuna cewa karuwar glucose bayan cin abinci yana raguwa yayin da marasa lafiya suka fara motsawa. A matsayinka na mai mulkin, masu ciwon sukari na iya aiwatar da duk wasannin motsa jiki idan sun lura da sukari a cikin hanyoyin jini kuma suna hana yiwuwar cutar tarin fuka. Wani mummunan harin hypoglycemic zai iya rikita yanayin cutar.

Contraindications

An ba da shawarar yin wasa wasanni a cikin cututtuka masu rauni - nakasa zuciya, ƙoshin ciwon sukari, hauhawar jini na jijiya na ƙarshe, nephropathy. Wuce kima na iya tsananta halin lafiyar masu wannan cutar.

Za'a iya yin wasannin motsa jiki kawai bayan tattaunawa tare da likita. Don dalilai na aminci, ƙimar glucose a cikin jini ya kamata a wannan yanayin yana da kullun darajar fiye da 180 mg / dl.

Haɗarin Hardy da horo mai ƙarfi ana ɗauka hanyace mai ma'ana musamman ta warkarwa. Dangane da bincike na 2005, tafiya mai nisan mil biyar a kowace rana yana taimakawa ga samun raguwar HbA1c da ƙananan karfin jini.

Shawara! Yin motsa jiki don ciwon sukari ko kiba ya zama dole akan shawarar likita. A wasu halaye, ana iya yin contraindin wasanni na kwararru (mai ba da gudummawa ko wani). Ana iya aiwatar da motsa jiki don cimma burin da ake so na glycemic a cikin dakin motsa jiki (motsa jiki) bayan an wuce dukkan gwaje-gwaje.

Idan glycemia ya ragu ko ya tashi sosai, mara lafiyar mai ciwon sukari ya kamata ya nemi likita. Tare da karuwa mai yawa a cikin glycemia, kuna buƙatar ɗaukar insulin, kuma tare da raguwa - cube na sukari. Idan glucose ya ragu ko ya fara ƙaruwa sosai, yaro, matashi ko mai haƙuri ya kamata a hanzarta kai shi asibiti. Hypo- da hyperglycemia (haɓakar sukari mai yawa) na iya samun mummunar illa ga marasa lafiya kuma suna haifar da rikice-rikice.

Aiki na jiki da tasirin su akan jikin mai haƙuri da ciwon sukari

A gaban nau'in ciwon sukari na 2 a cikin haƙuri, motsa jiki yana taimakawa wajen sarrafa sukari na jini ta:

1. Inganta amfani da insulin mai dauke da kwayoyi ta jiki.
2. Burnona kitse mai yawa a jiki, wanda zai baka damar sarrafa nauyi, da raguwar adadin kitse a jiki yana haifar da karuwar hankali ga insulin.
3. Inara yawan jimlar tsoka.
4. Dara yawan ƙarfin kashi.
5. Rage saukar karfin jini.
6. Kare gabobin tsarin zuciya da jijiyoyin jini daga cututtukan zuciya ta hanyar rage yawan abubuwan LDL cholesterol a jikin mutum da kuma kara daukar nauyin LDL cholesterol.
7. Inganta lafiyar da kuma lafiyar gaba daya.

Bugu da ƙari, aikin jiki yana tasiri kuma yana taimakawa rage yiwuwar damuwa da rage damuwa.

Ana ɗaukar aikin jiki shine muhimmin mahimmanci don daidaita glucose a cikin jiki da sarrafa yanayin cutar. Koyaya, irin wannan nauyin akan jikin mutum yana iya gabatar da matsala, tunda yana da matukar wahala a daidaita shi kuma ayi la'akari dashi, yana daidaitawa da yawan ƙwayoyi da abinci mai gina jiki.

Yayin samar da aiki na zahiri, hadarin yana ɗaukar tsammanin rashin tsammani da kuma rashin tabbas. Lokacin da aka ɗora nauyin kaya na al'ada akan jiki, ana la'akari dashi a cikin abinci da kuma yawan maganin da aka sha.

Amma game da abubuwanda suka saba da jikin mutum, aiki yana da matukar wahala a tantance, irin wannan nauyin yana da tasiri mai yawa akan sukarin jini. Matsalar ita ce matakin insulin da kake buƙatar shiga cikin jiki don daidaita matakan sukari yana da wuya a lissafta a irin wannan yanayin.

Bayan horo, wanda yake shi ne daidaita, yana da matukar wahala a tantance abin da ake buƙatar cin abinci don daidaita al'ada metabolism na jikin mai haƙuri, tun da faɗuwar sukari na jini a irin waɗannan lokuta na iya zama da ƙarfi. Bayan cin abinci mai samfurin carbohydrate, matakin sukari shima yana tashi da sauri, wanda zai haifar da hauhawar jini.

Don hana haɓaka haɓakawa da raguwa a cikin yawan sukari da insulin a cikin jiki, ya zama dole don ƙididdige yawan ƙwayoyi da ke ɗauke da insulin.

Saukar da jiki a jiki tare da karancin insulin

Yayin motsa jiki ko wasanni, idan har akwai haɓakar ƙwayar jini mafi yawa daga 14-16 mmol / L da karancin insulin, ana ci gaba da samar da kwayoyin hormonal a cikin jikin mutum tare da kullun ƙarfi. Harshen hanta na mutum mai ciwon sukari mellitus yana amsawa yayin da aka yi aiki kamar yadda yake da matakan al'ada na jiki.

Tsarin ƙwayar tsoka a cikin wannan yanayin jiki yana da cikakkiyar shiri don ɗaukar glucose a matsayin tushen makamashi. Amma yayin rashin insulin a cikin jini, tsokoki ba za su iya daukar glucose kuma tsokoki su fara tarawa a cikin jini. Idan mai ciwon sukari ya fara horo, to kuwa sukari zai iya tashi sosai a cikin jini, kuma ƙwayoyin tsoka a wannan lokacin suna fuskantar matsananciyar yunwa. A irin waɗannan lokutan, jikin yana neman gyara halin, wanda ke haifar da kunnawar sarrafa mai. Matsayi bayan irin wannan nauyin yana nuna kasancewar gubar acetone a cikin jiki.

Tare da babban abun ciki na glucose a cikin jini, matsananciyar damuwa a jiki baya kawo fa'idodi. Tare da ƙwaƙwalwar jiki, matakin sukari na jini zai fara tashi gaba, saboda haka, duk wani motsa jiki zai zama mai cutarwa, yana haifar da cin zarafin metabolism a cikin mutane.

Idan, yayin motsa jiki, kayan sukari ya tashi zuwa matakan da suka wuce 14-16 mmol / L, to motsa jiki da aka yi akan jiki ya kamata ya daina tsokani ɓarna a cikin yanayin, wanda a nan gaba zai iya bayyana kansa kamar alamun maye da guba da acetone. Za'a ba da damar tayarda kaya idan sukari jini ya fara faɗuwa kuma ya kusanci mai nuna alama kusa da 10 mmol / L.

Ba za ku iya gudanar da horo ba har ma a lokuta inda aikin motsa jiki yake kan jiki bayan gabatarwar wani kashi na insulin a cikin jiki. A irin wannan lokacin, matakin sukari da insulin a cikin jiki sune al'ada, amma yayin motsa jiki, ma'auni ya rikice kuma matakin sukari ya fara tashi.

A cikin aiwatar da horo, ana amfani da hormone sosai a fannin kula da insulin kuma abun da ke cikin jini ya fara karuwa. Hankalin hanta a cikin wannan yanayin yana karɓar sigina daga jiki game da satowarsa tare da glucose kuma yana dakatar da sakin na ƙarshen zuwa jini.

Wannan halin zai haifar da matsananciyar yunwa da kuma yanayin da ke kusa da hypoglycemia.

Ilimin Jiki a gaban kamuwa da cutar siga

Ayyukan ilimin motsa jiki na yau da kullun suna ba da gudummawa ga ƙarfafawar lafiyar mutum gaba ɗaya. Mutanen da ke da ciwon sukari a cikin jiki babu togiya. Aiki na yau da kullun yana ba da gudummawa ga haɓaka haɓakar masu karɓa, wanda ke ba da raguwar sukari a cikin jiki da canji a cikin abubuwan insulin a cikin raguwa.

Motsa jiki na yau da kullun yana taimakawa haɓaka ƙwayar ƙwayar tsoka yayin inganta haɓaka mai. Aikin motsa jiki, yana ba da gudummawa ga rushewar kitse, yana rage jimlar nauyin mutum kuma yana tasiri tattara yawan kitse a cikin jinin mutum. Saboda ɗaukar nauyin yau da kullun, abubuwan da ke ba da gudummawa ga ci gaban ciwon sukari ana cire su kuma bugu da preventari yana hana aukuwar rikice-rikice daga gare ta.

Lokacin yin aikin motsa jiki yakamata a tsaftace tsarin cin abincin da mai haƙuri. Ana buƙatar wannan don kada ya tsokani da haɓakar ƙwayar cuta. Dole ne a yi amfani da kulawa ta musamman idan yaro da ke da ciwon sukari ya shiga cikin wasanni. Wannan ya faru ne saboda gaskiyar cewa yara suna da damuwa game da lafiyar su kuma ba su da ikon tsayawa kuma su daina sanya matsin lamba a jiki a kan kari.

Idan akwai ciwon sukari a cikin jiki, yakamata a sauya ayyukan jiki tare da abinci. Ana ba da shawarar a cikin irin wannan yanayin don cin abinci kowane sa'a wanda ƙimar makamashi kusan ƙungiyar burodi ɗaya ce.

Tare da ɗaukar lokaci mai tsawo akan jiki, sashi na insulin wanda aka gabatar dashi a jiki ya kamata ya rage kwata.

A yayin da ake buƙatar abubuwan da ake buƙata don hypoglycemia, yakamata a rama shi ta hanyar yawan carbohydrates, wanda zai haɓaka taro na sugars a jiki. Idan akwai yiwuwar haɓakar haɓakar hypoglycemia, yana da shawarar cin abinci waɗanda ke da ƙwayoyin carbohydrates cikin sauri a cikin abubuwan da suke ciki. Yin amfani da irin waɗannan samfurori nan da nan za su ɗaga matakin sukari a jiki. Abincin da ke haɓaka matakin sukari cikin sauri ya haɗa da:

Domin ayyukan jiki suyi tasiri a jikin mutum, yakamata a rarraba shi yadda yakamata.

Shawarwarin motsa jiki

Ya kamata a tuna cewa kawai abubuwa masu ƙarfi kamar gudu, iyo da sauransu ana ba da izini ga mutumin da yake da ciwon sukari mellitus. Abubuwan da suka shafi jiki kamar jiki, alal misali, turawa da ɗaukar nauyi ana ɗaukar su cikin haɗari;

Dukkanin abubuwan da aka saukar akan jiki ana iya kasasu zuwa matakai uku:

1. A matakin farko, kawai ana samar da abubuwan hawa masu ƙarfi kamar tafiya da squats. A yayin aiwatar da wadannan darasi, an sanya kwayoyin cikin jiki kuma an shirya su domin hango wani mawuyacin nauyi. Tsawon lokacin wannan matakin ya zama kimanin minti 10. Bayan wannan matakin nauyin akan jikin mutum, ya kamata ku duba matakin glucose a jiki.
2. Mataki na biyu na ɗoraƙin akan jiki ya ƙunshi samar da sakamako na ƙarfafa aikin tsarin zuciya. Babban aikin a wannan matakin na nauyin zai iya zama, alal misali, yin iyo ko keke. Tsawan wannan matakin ya zama bai wuce minti 30 ba.
3. Mataki na uku na motsa jiki ta jiki ya shafi raguwa na hankali akan nauyin jiki. Tsawon wannan matakin ya kasance aƙalla minti 5. Babban burin wannan matakin shine kawo jiki zuwa ga yanayin al'ada kuma daidaita aikin dukkan gabobin da tsarin sa.

Lokacin ƙirƙirar tsarin motsa jiki, ya kamata a yi la'akari da shekarun mai haƙuri tare da ciwon sukari. Ga saurayi, kaya zai iya ɗaukar nauyi sosai fiye da na tsofaffi. Bayan kunna wasanni, ana bada shawarar yin wanka da dumi. A ƙarshen zagayen motsa jiki, ya zama tilas a bincika matakin sukari na jini.

Don hana faruwar cututtukan cututtukan ƙwaƙwalwar ƙwayar maraice, mutum bai kamata ya motsa jiki ba bayan awanni 18 kuma bai kamata ya yi aiki bayan wannan lokacin ba. A wannan yanayin, tsokoki waɗanda suka gaji kwana ɗaya suna da lokaci don murmurewa kafin mai haƙuri ya kwanta. Bidiyo a cikin wannan labarin zai nuna maka yadda ake yin wasan motsa jiki tare da ciwon sukari.