Bike mai ciwon sukari

Aiki na Jiki - importantari mai mahimmanci ga magani na ciwon sukari.

Hanyar warkewar tasirin motsa jiki

1. tsokoki masu aiki suna daukar nauyin sukari daga jini, wanda matakin sa a cikin jini yana raguwa.

2. yayin aiki na jiki, yawan kuzari yana ƙaruwa kuma, idan irin wannan nauyin yana da ƙarfi kuma na yau da kullun, ana amfani da ajiyar makamashi (i.e. fat) kuma nauyin jikin yana raguwa. Ayyukan jiki kai tsaye, kuma ba kawai ta hanyar asarar nauyi ba, yana da tasiri sosai ga babban lahani a cikin nau'in ciwon sukari na 2 - rage ƙwarewar insulin.

3. inganta yanayin jiki da tunani,

4. sabawa metabolism da karfin jini,

5. taimakawa wajen rage nauyi,

6. horar da tsarin zuciya da jijiyoyin jini,

7. haɓaka ƙwayar lipid (cholesterol, da sauransu),

8. rage sukarin jini,

9. sensara ƙwaƙwalwar ƙwayar sel zuwa insulin

Motsa jiki yana da tasirin warkarwa baki ɗaya, inganta ingantacciyar rayuwa, rage haɗarin cututtukan zuciya da mace-mace daga gare su.

Kafin shirin aiwatar da aiki na jiki, wajibi ne don tattauna cikakkun bayanai tare da likitan ku. Ko da babu gunaguni, yana da matuƙar mahimmanci a gudanar da nazarin electrocardiographic ba kawai a hutu ba, har ma yayin ƙoƙarin jiki, wanda zai iya nuna rashin isasshen rashin aikin jijiya. Kafin ka fara horo, yana da muhimmanci a gano menene yanayin kashin baya da gidajen abinci. Yawancin marasa laifi, da kallo a farko, darasi na iya haifar da mummunan sakamako. Marasa lafiya tare da cututtukan zuciya da na jijiyoyin jini yakamata a nemi likita a kai a kai tare da ilmin motsa jiki na yau da kullun

An kiyaye tashin hankali na tsoka a matakin qarshe na awanni 48 bayan motsa jiki. Balaguro na yau da kullun a cikin saurin sauri na minti 20-30 sun isa don ƙara jijin insulin a cikin marasa lafiya da ke fama da ciwon sukari na 2.

Akwai ka'idodi na yau da kullun don zaɓar ayyukan motsa jiki: zaɓi zaɓi na mutum mai ƙarfi da kuma hanyar aiwatar da motsa jiki ga kowane takamaiman mutum, gwargwadon shekaru, iyawa da yanayin kiwon lafiya, tasirin tsari, tsari na yau da kullun, bayyanar motsa jiki matsakaici.

Lokacin zabar aikin motsa jiki, dole ne a bi ka'idodin don zaɓar motsa jiki

Mafi kyawun nau'ikan motsa jiki na duniya sune tafiya, yin iyo da kekuna na haske ko tsananin ƙarfi. Ga waɗanda ke fara farawa “daga karce”, tsawon lokacin azuzuwan ya haɓaka a hankali daga minti 5-10 zuwa mintuna 45-60 a rana. Ba kowa ba ne zai iya yin motsa jiki na tsari kawai, saboda haka, idan akwai irin wannan dama, yana da amfani ku shiga ƙungiyar.

Tsarin aiki na yau da kullun da mahimmancin aiki yana da mahimmanci. Ya kamata su kasance aƙalla sau 3 a mako. Tare da hutu mai tsawo, ingantaccen sakamako na motsa jiki da sauri ya ɓace.

Ayyukan jiki na iya haɗawa ba kawai wasa wasanni ba, har ma, alal misali, tsabtace gida, gyara, motsi, aiki a gonar, disko, da sauransu.

Buƙatar sarrafa kansu. Duk wani jin daɗin ji yayin motsa jiki a cikin zuciya, ciwon kai, tsananin rauni da gazawar numfashi sune tushen dakatar da motsa jiki, CIGABA DA CIKIN CIKIN SAUKI KYAUTATA MATA da zuwa ga likita.

Tunda nauyin akan kafafu yana ƙaruwa sosai yayin aiki na jiki, haɗarin raunin raunin su (scuffs, calluses) yana ƙaruwa. Sabili da haka, takalma don azuzuwan, ciki har da tafiya, ya kamata ya zama mai taushi da kwanciyar hankali. Wajibi ne a bincika ƙafafun kafin da bayan gwagwarmaya ta jiki

Kuna iya tseratar da kanku daga matsaloli da yawa idan kuna wasa wasanni tare da abokai (mai horo) waɗanda suka saba da bayyanar ciwon sukari kuma sun san yadda ake aiki yayin taron kowane yanayi (misali, hypoglycemia!)

Kuma tabbas, mita ya kamata ya kasance kusa!

Ya kamata a biya kulawa ta musamman ga kwayoyi waɗanda ke haifar da yawan kuzari, alal misali, manyan magungunan salicylates - masu hana ruwa, barasa

Idan ya ta'allaka da hankali na ƙafafu da kuma take hakkin bayar da jini ga ƙananan ƙarshen aiki, ba da shawarar gudu, amma zai fi dacewa yin tafiya, keke (bike motsa jiki) ko iyo. Marasa lafiya waɗanda ba a kula da su ko kuma ba da magani na kwanan nan ya kamata su guje wa motsa jiki waɗanda ke ƙara matsa lamba na ciki, motsa jiki tare da riƙe numfashi a kan inhalation, motsi mai saurin kai da saurin kai. Game da hauhawar jini, an bada shawara don guji ɗaga masu nauyi, motsa jiki tare da riƙe numfashi kuma yana dacewa mafi yawan motsa jiki, da kuma ba ƙasan babba ba.

Thearfafawa da mita na motsa jiki ya kamata su ƙaruwa a hankali, amma ya kamata su zama na yau da kullun, aƙalla sau 3-4 a mako.

Kuna iya farawa tare da tafiya na yau da kullun na minti 30-40 a rana. Yin amfani da kekuna, yin iyo, jog da rawa.

Dangane da tsananin ƙarfi, ana bada shawara cewa ƙarfin zuciya ya zama 50% na matsakaicin ko ƙarfin zuciya kada ya zarce bugun 110 a minti ɗaya, aƙalla a matakin farko na shirin farfadowa na zahiri.

Wata hanya, mafi sauƙi don zaɓar kaya, musamman maɗaurin jirgi, kuma abu ne mai yiwuwa: yakamata ya haifar da ƙara ɗumi, amma a lokaci guda, tsananin ƙarfin numfashi kada ya tsoma baki tare da tattaunawar.

Yakamata a yi motsa jiki aƙalla sau 3 a mako, amma tare da wucewa ba ya wuce kwana 2 a jere.

Darasi don ƙafafu suna da amfani.

Darasi don ƙafafun yayin zaune akan kujera:

• juyawa da yatsunsu

• madadin ɗaga diddige da safa

• motsi da safa da diddige

• Canjin motsi da kuma shimfida kafafu a gwiwa

Movement motsi da ƙafafunsa a kunne da kashe tare da kafafu da ƙafa a gwiwa

• juyawa motsi tare da kafa a mike a gwiwa

• yin birgima cikin kwallaye da jaridu marasa dadi

Ana shawarar kowane motsa jiki sau 10

Lokacin amfani da insulin, kana buƙatar kula da:

- kashi na gajere / mai sauki kafin ayi karin kumallo idan an gudanar da motsa jiki a cikin awancin sa'o'i 3, gami da karin kumallo,

- Yawan rage insulin gajere / mai sauki kafin cin abincin rana da asuba na insulin NPH idan ana yin motsa jiki a cikin sanyin safiya ko a tsakar rana,

- Yawan rage insulin mai sauki / mara sauki kafin cin abincin dare idan anayin motsa jiki bayan an gama cin abincin.

Babban shawarwarin da ya kamata a bi don guje wa hypoglycemia wanda ya haifar da motsa jiki a cikin marasa lafiya da ke karɓar maganin insulin:

- auna sukari jini kafin, lokacin da bayan aikin,

- Ayyukan motsa jiki da ba a shirya ba yakamata a gabace shi ta hanyar ƙarin carbohydrates, misali 15-30 g ga kowane minti na aiki, kashi na insulin na iya buƙatar rage shi nan da nan bayan aikin jiki,

- Idan an shirya ayyukan motsa jiki, to ya kamata a rage kashi na insulin duka kafin da bayan motsa jiki, gwargwadon ƙarfinsa da tsawon lokacinsa, da kuma kwarewar mutum na mai haƙuri da ciwon sukari,

- yayin motsa jiki, zaku buƙaci ƙarin cin abinci na carbohydrates, wanda aka ƙara shi zuwa babban abincin ko tsaka-tsakin,

- Ga 'yan wasa ko kuma waɗanda ke motsa jiki cikin motsa jiki, goyon bayan mashawarci na musamman daga mai koyarwa da horo bisa ga tsarin keɓaɓɓen shirin ana buƙatar su.

Taƙaitawa kan aikin jiki:

- matakin glycemia ya zarce 13 mmol / l a hade tare da acetonuria ko sama da 16 mmol / l, koda ba tare da acetonuria ba, tunda a wannan yanayin hyperglycemia akan ayyukan jiki na iya ƙaruwa,

- hemophthalmus, retinement na farko, watanni shida na farko bayan kashin maganin kashin kansa,

- preproliferative da proliferative retinopathy - lodi tare da kaifi karuwa a saukar karfin jini, dambe, ƙarfi, tare da yiwuwar ido da kai rauni, aerobic, jogging suna contraindicated

- Hawan jini ba tare da kulawa ba.

Tare da kulawa da bambanta:

- wasanni wanda yake da wahala a daina zubar da jini a jiki (girgiza ruwa, rataye ruwa, iyo, da sauransu),

- tabarbarewa cikin sanin matsayin hypoglycemia,

- distal neuropathy tare da asarar ji da kuma autonomic neuropathy (orthostatic hypotension),

- nephropathy (karuwa wanda ba a son shi a cikin karfin jini),

Yin amfani da motsa jiki, zaku iya inganta kula da ciwon sukari, inganta yanayi, kula da rama don ciwon sukari da hana rikicewa!

Fa'idodin keɓaɓɓu don maganin ciwon sukari

Hawan keke yafi dadi fiye da gudu ko tafiya. Ta lokaci guda tana amfani da matsakaicin ƙwayar tsoka. A cikin ciwon sukari, motsa jiki muhimmin ma'auni ne wajen magance cutar. Keke wani bangare ne na rukunin motsa jiki, wanda ke ba da iskar oxygen tare da yakar mai. Fa'idodin keɓaɓɓu don keɓaɓɓen ciwon sukari:

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.

• qara insulin ji na kyallen takarda,
• Yana taimakawa rage nauyi,
• lowers sukari jini
• tasiri amfani a gidajen abinci
• rage juriya insulin,
• yana rage dogaro kan yawan wuce gona da iri,
• yana ƙaruwa da yawan endorphins a cikin jini,
• yana rage damuwa
• Yana cire gubobi da gubobi daga jiki,
• yana ƙarfafa CVS (tsarin zuciya),
• yana karfafa baya.

Hawan keke ya bambanta saboda tafiya zuwa sabon wurare da tsabtataccen iska. Bugu da ƙari, keken ba shi da rauni kuma yana da aminci ga jiki fiye da sauran nau'ikan motsa jiki. Marasa lafiya da ciwon sukari ya kamata su zaɓi nauyin da ba ya haifar da raunin rauni kuma ana ba shi sauƙi.

Bincike

Binciken da aka yi kwanan nan wanda ke bincika dangantakar abubuwan hawa da nau'in ciwon sukari na 2 an gudanar da su a Jami'ar Kudancin Denmark. Jagoran masanin kimiyya Martin Rasmussen yayi iƙirarin cewa zaku iya fara hawan keke a kowane zamani, wanda ke da amfani mai amfani ga jiki kuma yana taimakawa kawar da ciwon sukari. Binciken ya shafi mutane sama da dubu 52 da suka wuce shekaru 50. Concarshen binciken sune kamar haka: biaunar masu keke keɓaɓɓu sau 2 mara saurin rashin lafiya fiye da waɗanda suka fi son sauran nau'ikan horo. Ya juya cewa lokacin da mutum ke ciyar da hawan keke, rage haɗarin haɓaka cutar. Bayan tsawon shekaru 5 bayan binciken farko, an sake yin tarurruka tare da abubuwan. Kuma lambobin sun nuna cewa masu motoci suna da kashi 20 cikin dari ba sa samun ciwon sukari na 2. An rage haɗarin har ma ga waɗannan mutanen waɗanda suka fara yin irin wannan horo a lokacin tsufa.

Dokoki da shawarwari

Don yin hawan keke kamar yadda ya kamata:

• Guji yawan wuce gona da iri
• saka idanu kan hanyar horarwa,
• ya kamata ku hau a cikin wuraren shakatawa ko wuraren da ke kusa da gidan,
• kar ku hau kowace rana - mafi ƙarancin hutu tsakanin tafiye-tafiye shine kwana 1,
• lokacin tsere daga mintuna 30. har zuwa 1 hour 30 minti

Kafin fara hawan keke, ya kamata ka nemi likitanka kuma ka iya sanya takunkumin da zai iya dangantawa da cutar sankara. Mai haƙuri yana buƙatar kulawa da shawarwarin likita. Farkon tsere koyaushe yana faruwa ne a wani yanayi mai haske da mara ƙarfi. Ana ɗaukar nauyin a hankali. Idan mutum ya ji gajiya ko rashin lafiya, ya kamata a dakatar da hawan kai tsaye. Hutun fasahar fiye da kwanaki 14 tsakanin motsa jiki na rage tasiri na jiyya zuwa sifili.

Yadda ake amfani da keke don kamuwa da cutar siga

Don haka menene amfani da keken keɓaɓɓu don kamuwa da cututtukan type 2? Kamar yadda aka fada a sama, hawan keke yana taimaka wajan rage nauyi da sauƙi. Amma, kamar yadda yake da mahimmanci, yana bayar da tasu gudummawa ga raguwa a cikin sha'awar abinci don wuce gona da iri, musamman abincin carbohydrate.

Wannan ya faru ne saboda gaskiyar cewa yayin wasanni masu motsa jiki, musamman mai ban sha'awa kamar kekuna, ana samar da homonin farin ciki mai yawa - endorphins - a cikin jikin mutum. Saboda haka, aikin jiki yana taimakawa magance damuwa da kuma zuwa daga motsa jiki, mai haƙuri yana jin kwanciyar hankali da wadatar zuci.

Wannan yana kare shi daga sha'awar "matsa" matsalolinsa tare da Sweets, kwakwalwan kwamfuta, buns ko kukis, waɗanda sune ainihin sanannun tushen endorphins. Amma mai haƙuri yana nuna babbar sha'awa ga abinci mai gina jiki mai lafiya, waɗanda suke da mahimmanci don sake dawo da jiki bayan horo mai aiki kuma ba tsokani ƙãra yawan sukarin jini ba.

Fa'idodin keɓaɓɓu tare da nau'in ciwon sukari 2:

1. Keken ɗin yana samar da jiki ta hanyar amfani da jijiyar iska, wanda ke taimakawa ƙarfafa tsarin jijiyoyin jini, daidaita suttukan jiki tare da iskar oxygen da kuma hanzarta kawar da gubobi da gubobi saboda tsananin ɗumi,
2. Markedarin raguwa a matakan sukari na jini ta halitta ba tare da rage ƙwayar sukari ba ko allurar insulin,
3. Lokacin hawa kekuna, duk rukunin tsoka suna aiki, wanda ya ba ku damar ƙarfafa ƙafafunku, makamai, abs da baya tare da motsa jiki ɗaya. Wannan ba wai kawai yana da tasirin ƙarfafa gaba ɗaya a jiki ba, amma yana ba ku damar ƙona adadin adadin adadin kuzari da hanzarta rage nauyi.
4. A cikin awa 1 kawai na hawan keke, mai haƙuri na iya kashe kimanin 1000 Kcal. Wannan ya fi tafiya ko tsere,
5. Yawancin marasa lafiya da ke dauke da ciwon sukari na 2 suna da kiba sosai saboda haka ba za su iya shiga wasannin da ke haifar da mummunan rauni a cikin gidajen haɗin gwiwa ba, kamar gudu ko tsalle. Koyaya, hawan keke yana ba da aikin ƙwaƙƙwaran ƙwaƙwalwa ba tare da haɗarin rauni na haɗin gwiwa ba,

Ba kamar azuzuwan motsa jiki waɗanda suka shahara a yau ba, hawan keke koyaushe yana faruwa a cikin iska mai kyau, wacce ke da fa'ida ga jiki,

Ciwon sukari, yawan kiba da keke.

A nau'in ciwon sukari na 2 na ciwon sukari, yawan kiba su ne sahabbai m zuwa haƙuri. Sabili da haka, lokacin tafiya ko, musamman, gudana, ana ƙirƙirar nauyi mai nauyi a kan gidajen abinci.

Yin amfani da kekuna masu hawa, masu ciwon sukari basu da lafiya daga matsin lamba na jiki. A lokaci guda, nauyin a kan jiki gaba ɗaya, ƙona adadin kuzari, ya kasance mai wahala sosai.

Menene motsa jiki kuma me yasa yake buƙatar waɗanda suka yanke shawarar rasa nauyi?

Aerobic motsa jiki ko, a wasu kalmomin, ƙaddamar da bugun zuciya ya bambanta da sauran nau'ikan saboda cewa tsokoki suna da isasshen oxygen yayin motsa jiki da horo yana faruwa a cikin yanayin rage ƙarfi. A yayin lodin bugun zuciya, ana sarrafa kitse cikin ruwa da sinadarin hydrogen; nauyin da ke kan zuciya bashi da rauni kamar, misali, a ƙarƙashin motsa jiki anaerobic.

Baya ga hawan keke, ana iya samun motsa jiki ta hanyar yin iyo ko tsere. Latterarshe, kamar yadda muka gano, yana haifar da barazana ga gidajen abinci.

Yayin motsa jiki na iska, motsawar motsa jiki yana faruwa, wanda ke taimakawa tsaftace jikinmu da gubobi.