Wasanni da ciwon sukari: yadda ake haɗuwa ba tare da haɗari ba?

Anan ya zama dole ayi ajiyar abin yawan haila mafi sau da yawa ci gaba a lokacin jiyya tare da sulfonylureas ko insulin, alhãli kuwa, misali, metformin bashi da haɗari a wannan batun.

Carbohydrates, lokacin da aka kawo masa abinci, yana shiga cikin jini, mafi yawanci ana sanya shi ne a cikin nau'in glycogen a cikin hanta da tsokoki. Yayin aiki na jiki, tsokoki masu aiki suna aiki sosai suna cinye glucose daga jini, haka kuma daga shagunan glycogen. A cikin jiki mai lafiya, ana amfani da metabolism mai kyau a cikin jiki, a sauƙaƙe don aiki na jiki, kuma matakin glucose a cikin jini ya kasance cikin iyakoki na al'ada.

A cikin ciwon sukari na mellitus, rashin aiki na rayuwa ya lalace, sabili da haka, a cikin martani ga kaya, matakan glucose na jini na iya sauka a ƙasa da al'ada. Misali, idan abinci mai gina jiki da kashi cututtukan hypoglycemic wanda aka zaɓa ba tare da yin la’akari da aikin jiki ba, kuma wannan aikin ya fara ne da ƙarancin ƙwayar cutar glycemia (6 mmol / l ko ƙananan), to aikin muscle zai haifar da yawan haila. Idan sukari na jini kafin sakawa, akasin haka, an ɗan ƙara haɓaka, to, aikin jiki zai haifar da daidaituwa na glycemia.

Zai yi kama da cewa motsa jiki yana iya kasancewa hanya mafi kyau don ragewa jini. Koyaya, ba kowane abu bane mai sauƙi! Glucose yana iya shiga sel kawai tare da isasshen insulin - idan an haɗa motsa jiki tare da rashi insulin, sannan abun cikin glucose din cikin jini ya karu, amma abu din baya iya shiga cikin sel jikin. A wannan yanayin, za a samar da makamashi sakamakon rushewar kitse - acetone zai bayyana! Idan matakin glycemia ya yi yawa sosai - fiye da 13 mmol / l - aikin jiki yana cikin ƙayyadadden tsari saboda haɗarin ketoacidosis.

Idan zaka hada kowane aiki na jiki a cikin ayyukanka na yau da kullun, dole ne ka fara sanin yadda jikinka zai yi da shi, tare da daidaita tsarin abinci da kuma magungunan rage sukari. Da farko, ya wajaba don sarrafa matakin glucose a cikin jini kafin farkon darasi, yayin hutu da ƙarshen. Anyi wannan abin da ya dace, misali, ta amfani da mitar OneTouch Select. Yana amfani da tsinkewar gwaji wanda ke aiki akan ka'idodin cikar maganin farin ciki (watau suna zana jini da kansu) kuma yana ba ku damar sanin sakamakon bayan 5 seconds.

Ba da yiwuwar hypoglycemia, tare da matakin glucose na ƙasa da 7.0 mmol / l, kafin aji kuna buƙatar cin ɗan ƙaramin carbohydrates a hankali mai narkewa - cookies, sandwich tare da burodi, applesan apples. Wani zaɓi shine don rage ƙurar maganin rage ƙwayar sukari ko insulin. Idan da zaku zama masu aiki, to ya fi kyau a rushe ƙishirwarku da apple ko ruwan 'ya'yan itace orange a cikin rabin da ruwa. Hakanan, wasa wasanni, dole ne a kasance tare da ku "carbohydrates" mai sauri "- sukari, ruwan 'ya'yan itace - don sauƙin sauƙaƙe ƙwanƙwasa jini.

Yana da mahimmanci cewa hauhawar jini zai iya faruwa awanni da dama bayan dakatar da aikin jiki, don haka ana buƙatar saka idanu akan lokaci. Idan kun kasance kuna aiwatar da aiki na jiki wanda ba a shirya ba, alal misali, motsa kayan daki a wurin aiki, to ya kamata ku auna gulukos a cikin jini tare da glucometer a tsaka-tsaki da kuma bayan motsa jiki don daukar matakan da suka dace. Babu wata matsala da za ku iya haɗaka aiki na jiki tare da yawan shan giya - yin aiki tare, waɗannan abubuwan suna iya haifar da tsokar ƙwayar cuta.

Amma ga nau'in wasanni, yana da kyau zaɓi zaɓi m (ko kuma a wata hanya - aerobic) lodi - gudana, tafiya, motsa jiki, iyo. Yin gwagwarmaya, dambe, maɓalilin tashoshi na masu ciwon sukari wanda ba a ke so. Hakanan ya kamata ku guji wasanni masu alaƙa da abubuwan hawa masu yawa da yanayin da ba a iya jujjuya su ba - hawa dutse, yin fare Game da tsarin horarwa, ya dogara ne akan girman nauyin ku da kuma dacewa da jikin ku. Zai fi kyau a sami tsawon minti 30 a rana ko, idan kuna ƙoƙarin rage nauyi, to a cikin awa ɗaya. Ya kamata a ƙara ƙara aji a hankali.

Sau da yawa marasa lafiya tare da ciwon sukari suma suna fama da cututtuka na tsarin zuciya da jijiyoyin jini, don haka idan kun dandani ciwon kirji, katsewa a cikin aikin zuciya, da tsananin zafin rai da gajeruwar numfashi, ya kamata a dakatar da zaman nan da nan.

Contraindications mai yiwuwa ne. Wajibi ne a nemi likita.

Gerasimenko Olga, endocrinologist, Babban Asibitin RAS

Wace irin wasanni ake bada shawara ga ciwon sukari?

A cikin ciwon sukari, likitoci sun ba da shawarar yin wasan motsa jiki wanda ke kawar da nauyin akan zuciya, kodan, kafafu, da idanu. Kuna buƙatar shiga don wasanni ba tare da matsanancin wasanni ba da tsattsauran ra'ayi. An ba da izinin tafiya, wasan kwallon raga, motsa jiki, badminton, hawan keke, tebur tebur. Kuna iya tsalle, iyo a cikin tafkin kuma kuyi wasan motsa jiki.

Nau'in cututtukan mahaifa na iya shiga cikin ci gaba ta jiki. bada ba fiye da 40 min. Hakanan wajibi ne don ƙarin ƙa'idodin waɗanda zasu kare ku daga harin hypoglycemic. Tare da nau'in 2, dogayen azuzuwan ba a hana su!

rage a sukari da jini lipids,
rigakafin cututtukan zuciya,
asarar nauyi
haɓaka kyautatawa da lafiya.

sugar hawa da sauka a cikin ciwon sukari
yanayin rashin lafiyar,
matsaloli tare da kafafu (da farko samuwar corns, sannan ulcers),
bugun zuciya.

Idan akwai gajerun wasanni na motsa jiki (hawan keke, yin iyo), to mintuna 30 a gabansu, dole ne ku ɗauki 1 XE (BREAD UNIT) a hankali fiye da abubuwan da suke motsa jiki fiye da yadda aka saba.
Tare da ɗoraɗun lodi, kuna buƙatar ku ci ƙarin 1-2 XE (carbohydrates mai sauri), kuma bayan ƙarshen, sake sake ƙarin ƙarin carbohydrates mai jinkirin 1-2 XE.
A lokacin jiki na dindindin. lodi don rigakafin cututtukan hypoglycemia, ana bada shawara don rage kashi na insulin da aka gudanar. Koyaushe dauke da wani abu mai dadi tare da ku. Tabbatar tuntuɓar likitan ku don gano yadda za ku rage yawan insulin ɗinku da kyau.

Don shiga cikin wasanni ba tare da wata haɗari ga lafiyar ba, dole ne a auna sukarin ku tare da glucometer (kafin da bayan wasanni). Idan kana jin rashin lafiya, auna sukari, ci ko sha wani abu mai daɗi idan ya cancanta. Idan sukari ya yi yawa, sai a gaɗa gajeren insulin ɗin.

Tsanani Mutane sau da yawa suna rikita alamun alamun damuwa na wasanni (rawar jiki da palpitations) tare da alamun hypoglycemia.

Tsarin Motsa Jiki game da Ciwon 1

Duk da shawarwarin, an zaɓi adadin insulin allura da cin XE daban-daban!

Ba shi yiwuwa a hada motsa jiki da barasa! Babban haɗarin hauhawar jini.

Yayin wasanni ko motsa jiki na yau da kullun yana da amfani don sarrafa adadin nauyin akan bugun jini. Akwai hanyoyi guda 2:

Matsakaicin izinin mitar (yawan bugun da minti daya) = 220 - shekara. (190 na shekara talatin, 160 ga shekara sittin)
Dangane da ƙimar zuciya mai ƙarfin gaske da matsakaici. Misali, shekarun ka 50 ne, matsakaicin matsakaici shine 170, yayin nauyin 110, to, ka tsunduma cikin tsananin karfi na 65% na matakin izini (110: 170) x 100%

Ta hanyar auna adadin zuciyar ku, zaku iya gano idan motsa jiki ya dace da jikin ku ko a'a.

An gudanar da ƙaramin binciken al'umma a cikin jama'ar masu ciwon sukari. Ya ƙunshi masu ciwon sukari 208. An yi tambayarWani irin wasanni kuke gudanarwa?“.

1.9% sun fi son masu cuta ko dara,
2.4% - tebur tebur da tafiya,
4.8 - kwallon kafa
7.7% - yin iyo,
8.2% - iko na zahiri. kaya
10.1% - hawan keke,
dacewa - 13.5%
19,7% - wani wasanni
29.3% ba sa yin komai.

Zan iya yin wasanni tare da nau'in ciwon sukari na 2?

Ciwon sukari mellitus wani take hakkin aikin ɗan adam ne wanda ya lalace ta hanyar lalacewar hormonal, halaye marasa kyau, damuwa da wasu cututtuka. Kula da cutar yawanci tsawon rai ne, saboda haka masu ciwon sukari suna buƙatar sake tunani game da salon rayuwar su gabaɗaya.

A nau'in 2 na ciwon sukari na mellitus, ban da magani da abinci, abubuwan motsa jiki dole ne a haɗa su da maganin rikicewa. Yana da matukar mahimmanci a yi wasa wasanni tare da ciwon sukari, saboda wannan zai guje wa ci gaban rikice-rikice da inganta lafiyar mai haƙuri sosai.

Amma menene ainihin ayyukan wasanni don ciwon sukari? Kuma waɗanne nau'ikan kaya zasu iya kuma bai kamata a magance su ba idan har irin wannan cuta?

Yadda motsa jiki a kai a kai yake haifar da sakamako ga masu ciwon sukari

Al'adar ta jiki tana kunna dukkan hanyoyin tafiyar da rayuwa suna faruwa a jiki. Hakanan yana bayar da gudummawa ga rushewa, ƙona kitsen da rage sukarin jini ta hanyar sarrafa iskar shaye shaye da ƙoshinta. Bugu da kari, idan kuna wasa wasanni tare da ciwon sukari, to za a daidaita yanayin ilimin halayyar mutum da na kwakwalwa, sannan kuma ana amfani da metabolism din protein.

Idan kun haɗu da ciwon sukari da wasanni, zaku iya farfado da jikin mutum, ƙara adadi, ƙara zama mai kuzari, mai ƙarfi, tabbatacce kuma ku rabu da rashin bacci. Don haka, duk minti 40 da aka ciyar akan ilimin ilimin jiki a yau zai zama mabuɗin lafiyar sa gobe. A lokaci guda, mutumin da ke da hannu a cikin wasanni ba ya jin tsoro na ɓacin rai, yawan kiba da ciwon sukari.

Ga masu ciwon sukari da ke dauke da kwayar cutar da ke fama da cutar insulin, cutar ta jiki na da muhimmanci kuma. Lallai, tare da salon rayuwa mai tsayi, hanyar cutar kawai ta tsananta, saboda haka mara lafiya ya raunana, ya fada cikin rashin kwanciyar hankali, kuma yawan sukarinsa kullum yana juyawa. Sabili da haka, endocrinologists, akan tambayar ko yana yiwuwa a shiga wasanni a cikin ciwon sukari, suna ba da amsa mai kyau, amma idan aka zaɓi cewa zaɓi na ɗaukar nauyin ɗaiɗaice ne ga kowane mai haƙuri.

Daga cikin wadansu abubuwa, mutane da ke da dacewa da motsa jiki, wasan tennis, tsere ko yin iyo a cikin jiki suna fuskantar canje-canje masu kyau:

dukkan farfadowa na jiki a matakin salula,
rigakafin ci gaban ischemia na zuciya, hauhawar jini da sauran cututtuka masu haɗari,
kona mai yawa,
increasedara yawan aiki da ƙwaƙwalwar ajiya,
kunnawa cikin jini, wanda yake inganta yanayin gaba ɗaya,
taimako na jin zafi
Rashin sha'awar neman wuce gona da iri,
ɓoyewar endorphins, haɓakawa da bayar da gudummawa ga daidaituwa na ƙwayar cutar glycemia.

Kamar yadda aka ambata a sama, nauyin zuciya yana rage yiwuwar zuciya mai raɗaɗi, kuma hanya na cututtukan da ke gudana ya zama mafi sauƙi. Amma yana da mahimmanci kada a manta cewa kaya ya kamata ya zama matsakaici, kuma motsa jiki daidai ne.

Bugu da ƙari, tare da wasanni na yau da kullun, yanayin gidajen abinci suna inganta, wanda ke taimakawa sauƙaƙe bayyanar matsaloli da ke tattare da tsufa da kuma jin zafi, gami da haɓaka da ci gaban articular pathologies. Bugu da kari, aikin motsa jiki yana sa yanayin ya kara zama sosai kuma yana karfafa dukkanin tsarin jijiyoyin jikin mutum.

Ka'idar tasiri game da masu ciwon sukari a jiki shine cewa tare da matsakaici da motsa jiki, tsokoki suna fara shan glucose sau 15-20 fiye da lokacin da jiki ke hutawa. Bugu da ƙari, har ma da nau'in ciwon sukari na 2, tare da kiba, koda ba dogon tafiya ba (minti 25) sau biyar a mako na iya ƙara tsayayya da ƙwayoyin sel zuwa insulin.

A cikin shekaru 10 da suka gabata, an gudanar da bincike mai yawa don kimanta matsayin lafiyar mutanen da ke yin rayuwa mai amfani. Sakamakon binciken ya nuna cewa don hana nau'in ciwon sukari na biyu, ya isa yin motsa jiki a kai a kai.

Har ila yau, an gudanar da bincike kan rukunin mutane biyu da ke da haɗarin kamuwa da ciwon sukari. A lokaci guda, ɓangaren farko na abubuwan ba su horar da kwata-kwata, kuma na biyu a awa 2.5 na mako daya ya yi saurin tafiya.

Bayan lokaci, ya zama cewa motsa jiki na yau da kullun yana rage yiwuwar ciwon sukari na type 2 da kashi 58%. Abin lura ne cewa a cikin tsofaffi marasa lafiya, sakamakon ya fi girma fiye da na marasa lafiya matasa.

Koyaya, rage cin abinci na abinci yana da muhimmiyar rawa a cikin rigakafin cutar.

Rashin aiki da yawan motsa jiki duk suna cutar da mutum lafiya. Ga mutanen da ke da ciwon sukari, tambayar ita ce gaggawa - wane irin wasanni zan iya yi don hana cutar ci gaba? Tabbas, ba tare da motsa jiki na motsa jiki ba, haɗarin rikice-rikice yana ƙaruwa.

Wasan motsa jiki tare da ciwon sukari yana haɓaka metabolism, yana taimakawa sautin kuma ƙarfafa tsarin zuciya. A cewar masana, abincin da aka zaba da wani tsari na motsa jiki suna da tasirin warkewa, yana ba ku damar rage adadin magungunan da aka sha.

A cikin 80% na lokuta, ciwon sukari yana haɓakawa daga baya mai nauyi. Wasan motsa jiki da kayan daidaituwa a kan tsarin musculoskeletal shine ɗayan hanyoyi mafi inganci don kawar da kiba. Dangane da shi, metabolism yana inganta, karin fam yana fara “narke”.

Fa'idodin ayyukan wasanni sun haɗa da:

haɓaka yanayin ilimin tunani, wanda yake mahimmanci ga cutar,
ƙarfafa ganuwar jini,
jikewar kwakwalwa tare da oxygen, wanda ke taimakawa haɓaka aikin kowane tsarin mai mahimmanci,
babban adadin glucose '' ƙonewa '- babban “mai gabatar da ƙwarin gwiwa” na samar da insulin da ya wuce kima.

Wasan motsa jiki a cikin ciwon sukari yana haifar da lahani a yanayi guda - ba a haɗa horo tare da likitan halartar ba, kuma ba a zaɓi yin motsa jiki da kyau ba. Sakamakon yawan wuce gona da iri, mutum yana haɗarin haɗarin hauhawar jini (a saukad da guluken jini).

Ya danganta da nau'in cutar, ci gaban hanyoyin cututtukan cuta yana faruwa ne ta hanyoyi daban-daban. Don inganta yanayin, ana buƙatar nau'ikan motsa jiki da yawa. A magani, ana bambanta nau'ikan kamuwa da guda biyu:

Nau'in 1 - autoimmune (insulin-dogara),
Nau'in na 2 - wanda ba shi da insulin-insulin, wanda aka samu saboda kiba, rushewar tsarin narkewa ko tsarin endocrine.

Don mutanen da ke dogara da insulin wanda aka kwatanta da saurin gajiya, raunin nauyi. Matakan sukari na jini na iya tashi ko fada sosai. Ba da shawarar horo ga wannan rukuni na dogon lokaci - kawai minti 30-40 a rana ya isa. Zai bada shawara don maye gurbin motsa jiki, haɓaka ƙungiyoyi tsoka don inganta hawan jini da daidaita al'ada hawan jini.

Kafin ka fara aiki na jiki, ana bada shawara a ci, ƙara ƙarin abinci tare da carbohydrates "jinkirin" (alal misali, gurasa) a cikin abincin. Idan kuna yin wasanni a kan ci gaba (kuma ba ku yin motsa jiki lokaci zuwa lokaci ba), ya kamata ku nemi shawara tare da likitan ku game da rage yawan allurar insulin. Adsauka na yau da kullun suna ba da gudummawa ga ƙonewar halitta na glucose, don haka ana buƙatar magani a cikin ƙananan kashi.

Tare da nau'in ciwon sukari na 1, yana da kyau a yi motsa jiki, yoga, yin iyo, tseren keke, da tafiya. Koyaya, kankara da kwallon kafa ba a hana su ba, amma, yana buƙatar ƙarin tattaunawa tare da gwani don gyaran abinci.

Samun ciwon sukari yana haɗuwa da sauri mai nauyi. Akwai matsaloli tare da numfashi (gazawar numfashi), raunin jiki da kuma hanji. Mutum ya sami dagewa, kusan narkewa, dogaro da sukari.
Tare da isasshen adadin glucose, sautin ya faɗi, gajiya yana bayyana, rashin kulawa.

Abincin da ya dace da kuma wasanni ba zai iya kawar da jaraba kawai ba, har ma da rage adadin magungunan da ake ɗauka.Lokacin ƙirƙirar tsarin wasannin motsa jiki dole ne a la'akari da shi:

gaban concomitant cututtuka,
mataki na kiba,
matakin shiri na mai haƙuri don kaya (ya kamata a fara da ƙarami).

Babu iyaka lokacin horo ga masu ciwon sukari a wannan rukuni. Azuzuwan-gajere ko kaya na dogon lokaci - mutumin ya yanke shawara. Yana da mahimmanci a lura da wasu taka-tsantsan: auna matsin lamba akai-akai, rarraba nauyin, daidai da abin da aka tsara.

Zaɓin wasanni ba shi da iyaka. An ba da shawarar cire manyan matakan kawai waɗanda ke shafar tsarin jijiyoyin jini da tsokani ƙaddamar da sakin homon a cikin jini.

Cardio-loads suna da amfani ga duk masu ciwon sukari, ba tare da banda ba - tafiya mai ban tsoro, gudana, horo kan kekuna masu motsa jiki ko kawai keke. Idan saboda wasu dalilai masu gudana an contraindicated, ana iya maye gurbinsu da iyo.

Bangare na musamman na marasa lafiya sune yara masu ciwon sukari. Iyayen da suke son yin "mafi kyau" suna ba wa ɗan sa kwanciyar hankali da ingantaccen abinci, yana mantawa da wannan muhimmin abu kamar aikin jiki. Likitoci sun tabbatar da cewa tare da cututtukan cututtukan cututtukan cikinku na gargajiya, ingantaccen ilimin ilimin jiki ya inganta yanayin jikin yarinyar.

Lokacin kunna wasanni:

An daidaita dabi'un glucose
an karfafa rigakafi kuma yana kara karfin juriya,
jihar shafi tunanin mutum-da hankali,
nau'in ciwon sukari na 2 an rage shi
ƙwaƙwalwar jikin mutum zuwa insulin yana ƙaruwa.

Rashin aiki ga yara haɗari ne cewa za a buƙaci injections na hormone a mafi yawan lokuta. Abubuwan motsa jiki, akasin haka, rage buƙatar insulin. Tare da kowane zaman horo, kashi na hodar da ake buƙata don lafiyar al'ada ta faɗi.

Babu wata al'ada, ba a zabi tsarin bada don yara ba kamar yadda yake da na manya. Lokacin horo ya bambanta - minti 25-30 na daidaitacce ko mintina na 10-15 na karuwar kaya sun isa. Hakkin don yanayin yarinyar yayin wasanni ya ta'allaka ne da iyayen. Don haka ilimin jiki ba ya haifar da hypoglycemia, yana da mahimmanci don tabbatar da cewa matashin ɗan wasa ya ci sa'o'i 2 kafin horarwa, dole ne ya sami wadataccen Sweets idan akwai raguwar glucose a cikin jini.

Kuna iya fara wasa wasanni tun da wuri. Ana ba da shawarar motsa jiki na motsa jiki don yara na yara masu fama da ciwon sukari mellitus; oldera olderan tsofaffi za su iya zaɓar wasanni zuwa ga abin da suke so daga manyan mutane:

a guje
wasan kwallon raga
kwallon kafa
kwando
hawan keke
wasannin motsa jiki
yar iska
wasan tennis
dakin motsa jiki
badminton
rawa

An hana wasanni masu yawa ga yara, don haka idan yaro yayi mafarki game da dusar ƙanƙara ko kan tsalle, dole ne ka same shi amintaccen tsarin ayyukan motsa jiki don lafiya. Hakanan kuma mai tambaya ne yin iyo. Yaran da ke dauke da ciwon sukari suna da babbar haɗarin “tsalle-tsalle” a cikin glucose, kuma yin iyo a cikin ɗakin da ke da alaƙar cutar hypoglycemia na da haɗari.

An ba da shawarar ilimin motsa jiki ga marasa lafiya da ciwon sukari ba tare da gazawa ba. An haɓaka hadadden aikin motsa jiki daidai da nau'in cutar da jin daɗin haƙuri. Za'a lissafta zabin lokaci da horo daga kwararre.

Bayar da larurar motsa jiki wa kanka dangane da ka’idar “Ina son shi”, mutum na iya jefa lafiyar sa cikin haɗari. Rashin isasshen kaya ba zai haifar da ingantaccen sakamako ba, nauyin da ya wuce kima yana taimakawa rage jini.

Ya danganta da nau'in ciwon sukari: mai laushi, matsakaici ko mai tsanani, ƙwararren likita zai ba da madaidaicin jerin abubuwan motsa jiki. Idan mai haƙuri yana asibiti, ƙwararren motsa jiki yana gudana ne ta hanyar tsarin "na gargajiya" tare da karuwa a hankali. Yakamata a yi motsa jiki daga baya bayan fitarwa daga asibiti.

Akwai da yawa contraindications don gudanar da azuzuwan likita ta jiki ga ciwon sukari mellitus:

mai fama da cutar kansa,
mara kyau rashin lafiya (ƙananan matakin aiki) na haƙuri yana lura,
akwai haɗarin kwatsam a cikin glucose yayin motsa jiki,
tarihin hauhawar jini, cututtukan ischemic, pathologies na gabobin ciki.

Akwai shawarwari da yawa na yau da kullun don hadadden aikin motsa jiki. An nuna wasanni tare da nauyin daidaituwa akan duk mahimman tsarin: tafiya, jogging, lanƙwasa, lanƙwasa / ƙwanƙwasa kafafu. Saurin motsa jiki da aiki mai motsi, kuma an bada shawara don kammala darasi ta hanyar tafiya da jinkiri a cikin sabon iska.

Sha'awar samun shahararrun tsokoki da adadi na toka dabi'a ce ga mutum. Masu ciwon sukari babu togiya, musamman idan kafin cutar ta bulla cutar za ta ziyarci dakin motsa jiki kuma ta yi wasannin motsa jiki. Yawancin masu motsa jiki suna ɗaukar kasada da haɗari kuma suna ci gaba da "juyawa" duk da haɗarin ciwon sukari na ci gaba.

Kuna iya guje wa haɗarin rikitarwa, kuma ba lallai ne ku bar abubuwan da kuka fi so ba, kawai daidaita tsawon lokacinsu kuma ku tsaya ga abincin da ya dace. Likitocin ba su hana wasannin motsa jiki a cikin ciwon sukari ba, in dai an zaba cewa hadaddun ya dace da nau'in nau'in nau'in cutar.

Nazarin da Diungiyar Ciwon Ciki na Amurka suka gudanar ya nuna cewa horo mai tsananin tazara ya haifar da:

kara ji na sel sel zuwa insulin,
hanzarta metabolism
nauyi asara,
wadatar da kashi kashi tare da ma'adanai.

Da ake bukata na farko ga masu fama da ciwon sukari shine madadin tsananin ƙarfin da annashuwa. Misali - hanyoyin 5-6 don motsa jiki daya da hutu tsawon mintuna 4-5. Jimlar horarwa ya dogara da sigogi na kimiyyar lissafi. A matsakaici, darasi na iya wucewa na mintina 40, duk da haka, tare da sha'awar hauhawar jini, ya cancanci rage tsawon ƙarfin wasanni.

Hakanan yana da mahimmanci a bi madaidaicin abincin, kar a manta game da cin 1-2 sa'o'i kafin ziyartar zauren. Tattaunawa ta yau da kullun tare da ƙwararren likita tare da ƙwararrun iko na wajibi ne. Lokacin yin aikin gina jiki, daidaitaccen daidaituwa na yawan insulin ya zama dole don hana lalacewa saboda wuce kima ko rashi a cikin jiki.

Mutane da yawa sunyi kuskure cewa sunyi imani da cewa tare da bincike na ciwon sukari mellitus, zaku iya kawo ƙarshen kowane motsa jiki a wasanni. Wannan ainihin asalin maganar karya ne, bin abin da zai iya cutar da marasa lafiya kawai. Akasin haka, motsa jiki na yau da kullun yana ba da gudummawa ga yiwuwar kyallen takarda zuwa insulin, kuma ingancinsa yana ƙaruwa.

Akwai dalilai da yawa waɗanda ke motsa jiki kai tsaye ta hanyar motsa jiki na yau da kullum a cikin ciwon sukari:

hadarin bunkasa ko rikitar da cututtukan zuciya yana ragu,
saukar karfin jini
an rage nauyi
ƙwaƙwalwar ajiya tana haɓaka, ayyukan fahimi suna ƙaruwa,
tafiyar matakai na rayuwa a jiki na inganta
haɗarin haɓaka rikitarwa masu dangantaka da tsinkaye na gani yana ragu,
gaba daya juriya na karuwa.

Ayyukan motsa jiki na yau da kullun suna da amfani mai amfani ga yanayin ilimin halayyar marasa lafiya, yanayin su yana inganta sosai, sun daina jin “marasa ƙarfi”. Wasanni na ba da gudummawa ga ƙarin haɗuwar irin wannan rukunin mutane.

Koyaya, ya kamata a tuna cewa yayin ƙoƙarin jiki, haɗarin raguwa mai yawa a cikin matakin glucose a cikin jini, a wasu kalmomin, hypoglycemia, yana ƙaruwa sosai. Sabili da haka, yana da matukar muhimmanci a aiwatar da duk wasu ayyukan wasanni a ƙarƙashin kulawar ƙwararren masani.

Domin wasanni su taimaka, ba cutarwa ba, ya kamata ku bi wasu ka'idoji guud:

auna sukari jini kafin da bayan wasanni,
koyaushe kiyaye glucagon ko wasu abinci a cikin carbohydrates a kusanci,
Tabbatar sha da yawa kuma koyaushe samun wadataccen ruwa yayin horo,
ci abinci sosai 'yan sa'o'i kafin shirinku na jiki,
Kafin horo, ana saka insulin a ciki, amma ba a cikin ƙananan baya ba ko kuma babban gabar jiki,
bi abincin da aka wajabta a kowane yanayi,
azuzuwan da za su gudanar da matsakaici, ba tare da tsattsauran ra'ayi ba kuma ba sa sutura.

Idan ana ci gaba da yin horo da safe, ya kamata a tuna cewa sun rage adadin insulin.

Kafin fara wasanni na yau da kullun, shawara na musamman yana da mahimmanci. Shine wanda zai taimaka ya gyara daidai kuma ya jagoranci mai haƙuri. Wannan yayi la'akari:

irin ciwon sukari
yanayin gaba daya na jiki,
jinsi da shekaru
yanayin cutar,
kasancewar / kasancewar rikice-rikice da sauran cututtukan concomitant.

A lokaci guda, yana da mahimmanci a la'akari da irin nau'in wasan motsa jiki da mai haƙuri yake so. Lallai, a wannan yanayin ne zai yi aiki da yardan rai, kuma wadannan azuzuwan zasu iya samun sakamako na zahiri. Gaskiyar ita ce a yayin wasanni, ana fara samar da endorphins, wanda ke kara haɓaka yanayi, rage jin daɗi da ba da gudummawa ga har ma da motsawa mafi girma.

Wannan nau'in cutar ya bambanta a cikin cewa marasa lafiya suna fama da jijiyoyi a cikin matakan sukari na jini. A kan wannan yanayin, akwai rauni mai rauni na jiki, haɓakar jihohin hypochondriacal, yanke ƙauna, da rashin motsi. A takaice, wadannan abubuwan suna kara dagula cutar.

Tare da wannan nau'in ciwon sukari, yakamata a cire ayyukan motsa jiki. Lokaci mai gudana na motsa jiki ga mutane masu ciwon sukari na 1 ba su wuce minti 40 ba.

Za'a iya raba irin waɗannan azuzuwan zuwa manyan nau'ikan 2:

horo na zuciya
karfin bada.

Horar Cardio, kamar yadda sunan ke nunawa, suna da niyyar hana haɗarin ci gaba da rikice-rikice na cututtukan zuciya daban-daban. Irin waɗannan ayyukan a al'adance sun haɗa da gudu, gudun kan, motsa jiki, iyo, tseren keke.

Exercarfafa motsa jiki sun hada da turawa, squats, motsa jiki tare da dumbbells (nauyi mai nauyi).

Yawancin masana sun yarda cewa ga wannan rukuni na marasa lafiya, ana gudu da yin iyo a matsayin ɗayan mafi kyawun ayyukan wasanni. Idan saboda wasu dalilai na gudu ba shi yiwuwa ko wahala, ana iya maye gurbin sa ta hanyar tafiya. Lokacin tafiya ne kusan dukkanin rukunin tsoka suna aiki. Lokacin yin tafiya, kuna buƙatar kuma ku mai da hankali, da haɓaka lokacin hawan ta hanyar mintuna 5-10.

Ga mutanen da ke da irin wannan nau'in ciwon sukari, yana da kyau a nemo wurin motsa jiki ko cibiyar da ke kusa da gidansu, tare da ɗaukar mit ɗin glucose na jini tare da su koyaushe.

A wasu halaye, yana da matukar amfani kada a mai da hankali kan ɗayan wasanni kawai - za su iya kuma ya kamata a sauya su: yau tafiya ko motsa jiki, hutun gobe. Irin waɗannan mutane ya kamata su shiga don yin iyo ko aerobics na ruwa kawai a cibiyoyin na musamman, a ƙarƙashin kulawar mai horarwa ko wani mutum mai alhakin. Wannan ya zama dole da farko saboda dalilai na tsaro.

Zai fi kyau a gudanar da horo koyaushe, ba tare da ɗaukar dogon hutu ba. Madadin aiki da hutu kada ya wuce ɗaya, matsakaicin kwanaki 2. Idan saboda wasu dalilai an tsayar da hutu, bai kamata ku gwada biɗan lokacin da aka ɓata ba a cikin horo ɗaya kuma ku ba kanku kaya masu yawa. Irin wannan motsa jiki na wuce haddi ba kawai zai taimaka ba, har ma zai yi rauni.

Cardiotraining ya kamata musamman kula da tsofaffi marasa lafiya.

Nau'in type 2 na ciwon sukari mellitus (wanda ba shi da insulin-insaba) na iya fadada kewayon motsa jiki da wasanni. Yana da mahimmanci don haɓaka gungun tsoka daban-daban da gabobin ciki daban-daban a ko'ina. Saboda haka horarwa (matsakaici) ya haɗa da manyan hadaddun abubuwa guda biyu:

karfin bada, tare da rinjaye cikin sauri, motsi mai ban tsoro,
tsawanin bada, tare da cigaba mai santsi da mara motsawa.

Trainingarfafa horo gina tsoka, yayin da ƙarfin kuzari gajere, saboda yana canzawa tare da jinkiri. Daga cikin manyan rashi na irin wannan motsa jiki yakamata a kira shi da raunin da ya faru, da kuma nauyin dake zuciya. Irin wannan horo ya fi dacewa da matasa.

Kayan kwalliya Suna haɓaka jimiri, suna ƙarfafa ƙungiyoyin tsoka da ƙona adadin kuzari sosai. A lokaci guda, zuciya ba ta wahala, irin wannan horarwa na matsakaici yana taimakawa ƙarfafa ƙwayar zuciya. Tsarin numfashi yana fara aiki sosai. Irin wannan horon na iya haɗawa da gyaran fuska, da igiya, motsa jiki ko kuma abin motsa jiki. A wannan yanayin, tare da taimakon na'urorin fasaha na zamani, yana yiwuwa a iya sarrafa ganuwa da gani.

Kar ku manta game da irin waɗannan shahararrun halaye kamar yoga ko Pilates. Suna ba ku damar inganta yanayin da ya dace, ƙarfafa gidajen abinci kuma, mafi mahimmanci, mafi kyawun sarrafa yanayinku. Irin waɗannan halaye, tare da horarwa na yau da kullun da suka dace, suna taimakawa mafi kyawun ganewa da amsa daidai ga saƙonnin da jiki ke bayarwa.

Yana da kyau kwarai cewa babban kuma dindindin tsarin bada sun hada da:

squats, yayin da kake numfasawa, hannuwanka suyi gaba, yayin da numfasawa, sai su fadi, sai mutumin ya durƙusa,
karkatarwa - farko, ana juyawa hagu, kuma an dama da hannun dama a gaban kirji, sannan ana yin abu iri daya a cikin hoton madubi,
tura gaba tare da wannan murfin, hannun dama na taɓa yatsun ƙafafun hagu, sannan kuma bi da bi,
lunge tafiya wanda yakamata a yi shi da hanzari don kada numfashi ya lalace.

Ayyukan wasanni don ciwon sukari na II na iya wuce awa daya da rabi.

Idan wasanni suna da niyyar rage kiba mai yawa, kuna buƙatar tuna cewa farkon rabin awa na horo shine ɗaukar sukari da tsokoki, sannan kawai sai ƙaddamar da ƙona adadin kuzari da kitsen jiki ya fara.

Yana da matukar muhimmanci a daina canza yanayin horo, wanda ya kamata ya yi canji cikin sau 4 a mako. A wannan yanayin ne kawai sakamakon zai tabbata. Hakanan ya kamata a ƙara yawan abubuwan lodi a hankali, ba fiye da minti 5-10 ba. Darasi, musamman motsa jiki, yana da muhimmanci a fara motsa jiki.

Mutanen da ke da ciwon sukari ya kamata su ba da kulawa ta musamman ga takalman wasanni da kuma dacewa. Gaskiyar ita ce duk wani kira ko scuffs a cikin masu ciwon sukari yana warkar da hankali sosai, kuma idan ba'a kula da su ba, zasu iya haifar da mummunan matsaloli. Tsarin kuma musamman takalma ya kamata ya kasance mai inganci, zaɓaɓɓu a hankali cikin girma da adadi. Idan akwai rauni a kafafu, ya kamata ku canza zuwa motsa jiki na haske, kuma lokacin da suka wuce, za su sake komawa zuwa wasu siffofin da ke aiki.

Malami mai motsa jiki game da horo ga masu ciwon suga (bidiyo)

Me yasa ya cancanci shiga don wasanni tare da ciwon sukari. Yadda za a tsara horo da yadda za a sami sakamako mafi kyau, ya gaya wa mai koyar da motsa jiki a cikin bidiyon da ke gaba:

Abincin abinci mai gina jiki yayin motsa jiki a cikin ciwon sukari shine mafi mahimmanci. Don haka, idan mutum yayi shirin ɗan gajeren darasi, to rabin sa'a kafin farawa, an ba da shawarar cinye 1 a hankali a cikin kwalayen 1 a gurasa fiye da yadda aka saba (duba teburin gurasar gurasa don masu ciwon sukari).

Don ƙarin motsa jiki mai ƙarfi, ku ci raka'a 1-2, kuma bayan kun gama wani.

Don hana rage raguwar sukari a cikin lokacin motsa jiki, kuna buƙatar samun wani abu mai daɗi a hannu, kuma a ɗan rage ƙarancin insulin allura.

Ya kamata ku bayar da fifiko ga 'ya'yan itace sabo - apples, mangoes, ayaba (zai fi dacewa a hankali), kula da hatsi, irin su oatmeal. Hakanan ana bada shawarar yogurt na fruita fruitan itace mara kitse.

Ba a son mutane masu ciwon sukari iri daban-daban su shiga cikin wasanni tare da haɗarin karuwar raunin da ya faru. Wannan rukuni ya hada da tseren mota, gudun kan bene, yin tafiye-tafiye, hawan dutse.

Yawan nau'ikan kokawar, sauran tuntuɓar da wasanni masu tayar da hankali - dambe, karate, sambo, da sauransu ba su da yawa.

Mutanen da koyaushe sun yi nisa daga wasanni ba sa buƙatar jin tsoron farawa, ɓoye a bayan rashin lafiyarsu, shekarunsu, da sauransu. Ee, da farko jiki zai yi tsayayya da irin wannan sake tsarawa, amma tare da tsari na yau da kullun da tsari na wasanni matsakaici, kyakkyawan sakamako ba zai ɗauki dogon lokaci ba. jira.

Nikberg I. I. Ciwon sukari mellitus, Lafiya - 1996 - 208 c.
Clinical endocrinology, Medicine - M., 2016. - 512 c.
Astamirova X., Akhmanov M. littafin Jagora na masu ciwon sukari. Moscow-St. Petersburg. Maimaitawar Gidan "Neva Publish House", "OLMA-Press", 383 pp.

Bari in gabatar da kaina. Sunana Elena. Na kasance ina aiki a matsayin endocrinologist fiye da shekaru 10. Na yi imanin cewa a halin yanzu ni ƙwararre ne a fagen aikina kuma ina so in taimaka wa duk baƙi zuwa shafin don warware matsalolin da ba ayyuka sosai ba. Duk kayan don rukunin yanar gizon an tattara su kuma ana aiwatar dasu da kyau don isar da sanarwa gwargwadon iko. Kafin amfani da abin da aka bayyana akan gidan yanar gizon, tattaunawa mai mahimmanci tare da kwararru koyaushe wajibi ne.

Wadanne nau'ikan motsa jiki ne suka fi dacewa da ciwon suga

Ya rage don tattauna yadda za a zabi nau'in horar da masu cutar siga. Kuna iya raba duk abubuwan hawa zuwa a kalla biyu: iko (mai sauri, mai ban tsoro) da kuma tsauri (mai laushi, mai tsayi).

Nau'in 1 - autoimmune (insulin-dogara),
Nau'in na 2 - wanda ba shi da insulin-insulin, wanda aka samu saboda kiba, rushewar tsarin narkewa ko tsarin endocrine.

Kafin ka fara aiki na jiki, ana bada shawara a ci, ƙara ƙarin abinci tare da carbohydrates "jinkirin" (alal misali, gurasa) a cikin abincin. Idan kuna yin wasanni a kan ci gaba (kuma ba ku yin motsa jiki lokaci zuwa lokaci ba), ya kamata ku nemi shawara tare da likitan ku game da rage yawan allurar insulin.

Samun ciwon sukari yana haɗuwa da sauri mai nauyi. Akwai matsaloli tare da numfashi (gazawar numfashi), raunin jiki da kuma hanji. Idan mutum ya sami dagewa, kusan narkewa, dogaro da sukari.Don karancin glucose, sautin ya sauka, gajiya, rashin tausayi ya bayyana.

Abincin da ya dace da kuma wasanni ba zai iya kawar da jaraba kawai ba, har ma da rage adadin magungunan da ake ɗauka. Lokacin ƙirƙirar tsarin wasannin motsa jiki dole ne a la'akari da shi:

gaban concomitant cututtuka,
mataki na kiba,
matakin shiri na mai haƙuri don kaya (ya kamata a fara da ƙarami).

Zaɓin wasanni ba shi da iyaka. An ba da shawarar cire manyan matakan kawai waɗanda ke shafar tsarin jijiyoyin jini da tsokani ƙaddamar da sakin homon a cikin jini.

Yana yiwuwa kuma har ma da buqatar yin wasanni tare da ciwon sukari. Amma nan da nan yin ajiyar wuri wanda ya jingina kan motsa jiki an yarda ne kawai bayan yarjejeniya da likita. Hakanan ya cancanci faɗakarwa cewa tare da wannan cuta zaka iya magance kawai rashin rashin rikice-rikice, kamar lalacewar kodan ko tasoshin retina.

Don kada ku cutar da lafiyar ku, shirin horar da masu ciwon sukari ya kamata ya zama ƙwararren likita. Tabbas, kawai bayan tantance yanayin mai haƙuri, likita yana da 'yancin rubuta takaddar motsa jiki da nufin magance wannan cutar.

Ka'idodin horo sun dogara da nau'in ciwon sukari. Mutanen da ke da nau'in farko suna buƙatar kulawa da lafiyarsu da auna matakan sukari na jini duka kafin da bayan motsa jiki. Marasa lafiya tare da nau'in na biyu suna da kiba sosai, saboda haka lokacin zabar darussan motsa jiki, dole ne koyaushe la'akari da yanayin mutum.

Bayan mun gano cewa ciwon sukari da wasanni suna dacewa, zamuyi magana game da wasanni waɗanda suka fi dacewa da mutane da wannan cutar.

Abin mamaki, tare da ciwon sukari zaka iya yin kusan dukkanin wasanni. Daga cikinsu, irin waɗannan kuɗaɗen kamar gudu, wasannin motsa jiki, iyo, motsa jiki, motsa jiki, tsallake, yoga, Pilates, da sauransu ana ba da shawarar musamman.

Amfanin da hatsarori na wasanni a cikin ciwon sukari

Fa'idodin ayyukan wasanni sun haɗa da:

haɓaka yanayin ilimin tunani, wanda yake mahimmanci ga cutar,
ƙarfafa ganuwar jini,
jikewar kwakwalwa tare da oxygen, wanda ke taimakawa haɓaka aikin kowane tsarin mai mahimmanci,
babban adadin glucose '' ƙonewa '- babban “mai gabatar da ƙwarin gwiwa” na samar da insulin da ya wuce kima.

Abincin ga masu ciwon sukari a wasanni

Tun da yawancin masu ciwon sukari da ke fama da insulin sun kasance masu kiba kuma suna da yanayin rayuwa, motsa jiki tare da motsa jiki, kamar tafiya ko keke tare da motsa jiki don inganta nauyi, na iya zama da amfani sosai.

Manufar su ya zama ta horarwa sau biyar a mako tare da yin matsakaicin karfi na mintuna 40-60 a kowane lokaci. Ana iya samun wannan lokacin horo a hankali, fara daga mintuna 10-20 sau da yawa a mako don mutanen da basu taɓa horarwa ba.

Ga waɗanda ba su da sauran rikitarwa, horo mai ƙarfi ba shi da haɗari kuma zai iya ba da fa'idodi da yawa. Suna haɓaka ƙwayar tsoka, wanda ke taimakawa haɓaka nauyi, kuma yana taimakawa haɓaka yawan glucose ta tsokoki, wanda ke haifar da kiyaye matakan glucose na al'ada a cikin jiki.

Babban shawarar don horo mai ƙarfi shine motsa jiki aƙalla sau biyu a mako, yin 8-12 maimaita kowane ɗayan motsa jiki na 8-10 ga manyan kungiyoyin tsoka.

Mutanen da ke fama da rashin lafiyar insulin-da ke ɗauke da su yakamata su bi matakan da suka danganta da cutar su. Mai horar da kanka zai iya sauƙaƙe wannan aikin kuma ya taimaka muku motsa jiki yadda yakamata. Tare da izinin likita don yin horo mai ƙarfi, wannan wasan lafiyayyen tsari ne mai sauƙi, mai sauƙi kuma mai tasiri don rage yiwuwar cutar sukari a gida.

Babu isasshen magani don sanya mai ciwon sukari jin daɗin rayuwa da rayuwa mai kyau. Motsa jiki da ingantaccen abinci mai kyau suna samar da fa'idodi na zahiri da suke da mahimmanci don sarrafa cutar siga.

Aikin motsa jiki zai taimaka tsawaita rayuwar ku da haɓaka ingantattun watanni da shekarun da aka ƙara. Yarda da kai tsaye ga shirin motsa jiki na iya zama aiki ba zai yuwu ba, har ma ga waɗanda ke da mahimman magunguna don yin motsa jiki.

Horo don kamuwa da cuta yana tasiri ga jiki. Da farko, motsa jiki yana haɓaka matakan haɓaka aiki kuma yana rage matakan sukari. Abu na biyu, suna ƙona kitse kuma suna rage juriya a cikin mutane masu ciwon sukari na 2.

Idan ana son cin nasara a cikin darussan ku, dole ne a bi ƙa'idodin masu zuwa:

Shiga cikin wasanni sannu a hankali. Fara tare da motsa jiki na haske kuma ku inganta ƙarfin motsa jiki tare da kowane motsa jiki. Tabbas, kar ku manta ku kula da matakan sukari da wadatar lafiyar gaba ɗaya.
Karka kara nauyin yayi sosai. Zai fi kyau ƙara ƙara kaɗan kaɗan, amma koyaushe. Don haka zaku sami babban sakamako na wasanni kuma kar ku birge lafiyarku.
Mai da hankali kan motsa jiki na motsa jiki. Gudun, iyo iyo tseren keke sun fi tasiri a cikin magance cutar sukari fiye da wasanni masu ƙarfi.
Bi shawarwarin likitan ku. Don guje wa matsalolin kiwon lafiya lokacin wasa wasanni, saurari ƙwararren likita kuma bi duk umarninsa.

Za a haɗu da ciwon sukari mellitus da wasanni tare da yawancin shawarwarin abinci. Guidelinesa'idojin abinci mai zuwa za su taimaka wa mutanen da ke da ciwon sukari su ji daɗi sosai yayin wasa wasanni:

Lokacin zabar abinci, yi la'akari da ƙididdigar glycemic index (GI). Wannan mai aiki yana nuna sakamakon samfur akan tsalle cikin sukari na jini. Ana auna GI a cikin sassan mai sulhu daga 0 zuwa 100. A wannan yanayin, masu ciwon sukari suna buƙatar tabbatar da cewa GI bai wuce 55 ba.
Atsauki kitsen omega-3 lafiya. Waɗannan fatun suna dawo da hankalin kwayar halitta zuwa insulin, wanda ke daidaita matakan glucose jini kuma yana rage haɗarin rikicewa daga cutar sankara. Matsakaicin Omega-3 yana da wuya a samu tare da abinci, don haka ya fi kyau a ɗauki waɗannan kitse a matsayin wani ɓangare na kayan abinci. Daga cikin magunguna na halitta, Elton Forte ya dace sosai ga wannan rawar. Ya ƙunshi jelly na sarauta mai wadataccen fitsari mai omega-3.
Lura da abincin da ake ci yau da kullun - aƙalla 1 g na furotin a cikin kilogiram 1 na nauyi. Protein daga abinci yana taimakawa tsokoki dawo da sauri bayan wasanni. Tare da rashin wannan mahimmancin abinci mai gina jiki, jiki ba zai kasance shirye don horarwa mai zuwa ba. Kuma wannan zai shafi lafiyar mutum da ciwon sukari nan da nan.
Don matsalolin narkewa, yi amfani da kayan abinci na Mezi-Vit Plus. Wannan kayan aiki yana ƙarfafa ƙwayar ƙwayar ƙwayar cuta, wanda lafiyarsa tana da matukar mahimmanci a cikin ciwon sukari. Magungunan enzymatic suna lalata aikin glandon kuma suna ba da gudummawa ga ci gaban wannan rashin lafiyar. Koyaya, Mezi-Vit Plus bashi da irin wannan gazawar. Ya haɗa da tushen elecampane, wanda ya dade da shahara saboda tasirinsa mai kyau a cikin narkewa.

Lokacin kunna wasanni:

An daidaita dabi'un glucose
an karfafa rigakafi kuma yana kara karfin juriya,
jihar shafi tunanin mutum-da hankali,
nau'in ciwon sukari na 2 an rage shi
ƙwaƙwalwar jikin mutum zuwa insulin yana ƙaruwa.

Babu wata al'ada, ba a zabi tsarin bada don yara ba kamar yadda yake da na manya. Lokacin horo ya bambanta - minti 25-30 na daidaitacce ko mintina na 10-15 na karuwar kaya sun isa. Hakkin don yanayin yarinyar yayin wasanni ya ta'allaka ne da iyayen.

Don haka ilimin jiki ba ya haifar da hypoglycemia, yana da mahimmanci don tabbatar da cewa matashin ɗan wasa ya ci sa'o'i 2 kafin horarwa, dole ne ya sami wadataccen Sweets idan akwai raguwar glucose a cikin jini.

a guje
wasan kwallon raga
kwallon kafa
kwando
hawan keke
wasannin motsa jiki
yar iska
wasan tennis
dakin motsa jiki
badminton
rawa

Nazarin da Diungiyar Ciwon Ciki na Amurka suka gudanar ya nuna cewa horo mai tsananin tazara ya haifar da:

kara ji na sel sel zuwa insulin,
hanzarta metabolism
nauyi asara,
wadatar da kashi kashi tare da ma'adanai.

Da ake bukata na farko ga masu fama da ciwon sukari shine madadin tsananin ƙarfin da annashuwa. Misali - hanyoyin 5-6 don motsa jiki daya da hutu tsawon mintuna 4-5. Jimlar horarwa ya dogara da sigogi na kimiyyar lissafi.

Motsa jiki na motsa jiki don ciwon sukari

Ya danganta da nau'in ciwon sukari: mai laushi, matsakaici ko mai tsanani, ƙwararren likita zai ba da madaidaicin jerin abubuwan motsa jiki. Idan mai haƙuri yana asibiti, ƙwararren motsa jiki yana gudana ne ta hanyar tsarin "na gargajiya" tare da karuwa a hankali. Yakamata a yi motsa jiki daga baya bayan fitarwa daga asibiti.

Akwai da yawa contraindications don gudanar da azuzuwan likita ta jiki ga ciwon sukari mellitus:

mai fama da cutar kansa,
mara kyau rashin lafiya (ƙananan matakin aiki) na haƙuri yana lura,
akwai haɗarin kwatsam a cikin glucose yayin motsa jiki,
tarihin hauhawar jini, cututtukan ischemic, pathologies na gabobin ciki.

Akwai shawarwari da yawa na yau da kullun don hadadden aikin motsa jiki. An nuna wasanni tare da nauyin daidaituwa akan duk mahimman tsarin: tafiya, jogging, lanƙwasa, lanƙwasa / ƙwanƙwasa kafafu.Saurin motsa jiki da aiki mai motsi, kuma an bada shawara don kammala darasi ta hanyar tafiya da jinkiri a cikin sabon iska.

Nau'in 1 da nau'in 2 na Ciwon Maganin Ciwon Ciwon

Cutar sukari da wasanni za su zama mafi tsinkaye tsinkaye yayin da mutane masu ciwon sukari ke amfani da kayan abinci waɗanda ke ba da ƙarin tallafi ga jiki. An kirkiro wadannan kudade ne ta dalilin tsirrai na tsirrai, wanda tsawon shekaru dubunnan suka gargadi mutum game da mummunan cutar.

Don kulawa da rigakafin ciwon sukari a cikin mutane masu aiki a jiki, ana bada shawara don ɗaukar ƙarin Elton P. Ya ƙunshi tushen Eleutherococcus, wanda ke inganta samar da jini ga kwakwalwa. Bayan haka, mummunar zubar jini ne a cikin wannan sashin wanda yake sanadin cutar sankarau.

Bugu da ƙari, ƙarin Elton P yana ƙaruwa da ƙarfi kuma yana ba da ƙarfi a cikin horo. Sabili da haka, ya fi dacewa da 'yan wasa masu fama da ciwon sukari. Plusari, tushen Eleutherococcus yana cikin shirye-shiryen Eleutherococcus P, wanda kuma za'a iya ɗauka don daidaita yanayin jini a cikin kwakwalwa.

Abubuwan da ke tattare da Valerian P. Valerian wadanda suke a cikin kayan suna da irin kaddarorin, yana fadada lumen a tasoshin kwakwalwa. Sakamakon wannan, gudanawar jini a cikin jiki yana haɓaka kuma matakan sukari na jini ana daidaita su.

Hakanan, ana amfani da miyagun ƙwayoyi Nettle P. a cikin yaƙi da cututtukan cututtukan ƙwayar cuta .. Abubuwan da ke cikin ƙwayar magungunan shine dioecious nettle, wanda ya ƙunshi secretin, abu wanda ke kunna samar da insulin. Sakamakon sakamako akan ƙwayar ƙwayar ƙwayar cuta, aikin motsa jiki yana motsawa. Kuma a lokaci guda, haɗarin rikicewa daga cututtukan sukari yana raguwa.