Motsa jiki don kamuwa da cutar siga

Yanzu wasanni na cikin halin fara'a, ka lura? Duk abokaina suna da sha'awar nau'ikan motsa jiki na jiki daban-daban, kuma ban bari a baya ba - Ina yin karatu a kai a kai a cikin zauren tare da malamin da kaina, a gida. Da farko dai yana da wuya ka hore kanka. Na fahimci cewa waɗanda suka ba da kansu alkawarin "fara ranar Litinin": ita da kanta ta kasance irin wannan - kuma ta fara kuma ta daina lokuta da yawa. Za a iya samun yanki ɗaya kaɗai na shawara: kuna buƙatar neman wasan motsa jiki don ciwon sukari wanda zai ba ku sha'awa. Don haka kuna ƙoƙari kada ku rasa darasi guda ɗaya!

Idan ka rasa sha'awar horarwa ta hanyar ziyartar dakin motsa jiki sau biyu, wannan baya nufin cewa kai mahaukaci ne ko kuma "ba'a baku" ba. Wataƙila, kawai ka zaɓi “ba wasanninku bane”. Da kaina, Na gwada abubuwa da yawa: Gudun, da Pilates, da ballet na jiki na gaye ... Sakamakon haka, na tsaya a yoga, saboda yana sauƙaƙa damuwa da kyau kuma yana taimakawa sake kunnawa zuwa ingantaccen, har ma da iyo, kamar yadda yake tuhumar ni da makamashi kuma nan take yana kawar da gajiya. a jiki.

Inda kuma yaushe ne za'ayi wasa wasanni. Zai fi dacewa a gare ni in tafi motsa jiki da safe, saboda ni tsuntsu ne na farko. Amma na san mutane da yawa waɗanda ba su da shirin yin farkawa a sa'o'i biyu a baya kuma suna zuwa wurin motsa jiki kafin aiki, saboda haka suna yin shi da maraice. A nan yakamata ka mai da hankali kan tunaninka da sha'awarka.

Na kuma lura cewa da yawan shiga wasanni tare da ciwon sukari, da yawa na ke son ci gaba da wannan rudani! Sabili da haka, a lokacin rani zan hau kekuna da yawa kuma in gudu, yi yoga a kan titi, kuma a lokacin hunturu nakan tafi da kankara tare da abokaina kuma in je wurin shakatawa. A wannan shekara na gudanar da cikakken tseren tsere na kilomita 42.2, a cikin yearsan shekaru ina shirin shiga Triathlon. Gabaɗaya, bani da lokacin da zan iya gundura!

Amma koyaushe ina tuna cewa motsa jiki mai ƙarfi yana sa ya zama da wahala a sarrafa glucose na jini, don haka sai na yi ƙoƙarin auna matakin sukari na lokaci: Ina yin wannan kafin da bayan horo, da kuma rabin sa'a bayan fara zaman. Idan kuma aka samu raguwa a cikin glucose na jini, koyaushe ina da ruwan 'ya'yan itace a tare da ni. Hakanan, don tabbatar da ko zaka iya shiga wasannin motsa jiki a cikin ciwon sukari, Ina ba ku shawara ku nemi likitanku kafin fara motsa jiki lokacin da kuka zaɓi wasanninku.

Ina fatan shawarwari na masu sauki sun yi wahayi zuwa gare ku don shiga wasanni! A kashin kaina zan faɗi cewa babban abu a kowace kasuwanci al'ada ce. Yi ƙoƙarin kada ku tsinkaye wasanni kamar nauyi mai nauyi - kuma sakamakon azuzuwan yau da kullun za ku sami kyakkyawan adon ba kawai, har ma da babban jin daɗi da ingantacciyar lafiya!

Yi motsa jiki don kamuwa da cutar siga

Kafin bayar da shawara game da motsa jiki don nau'in 1 ko nau'in ciwon sukari na 2, ya kamata ku fahimci dalilin da yasa yake da matukar muhimmanci a sani.

Idan kun fahimci fa'idodin da jiki ya horar da shi, to za a sami ƙarin motsa rai don kawo wasanni a rayuwar ku.

Akwai gaskiyar cewa mutanen da ke kula da motsa jiki suna zama ƙarami a kan lokaci, kuma wasanni suna da babban matsayi a cikin wannan tsari.

Tabbas, ba a zahiri ba, kawai cewa fatarsu suna tsufa da hankali fiye da takwarorinsu. A cikin 'yan watanni na nazarin tsarin, mutumin da ke da ciwon sukari zai fi kyau.

Abubuwan da mai haƙuri ya samu daga motsa jiki na yau da kullun suna da wahala a wuce su. Ba da daɗewa ba, mutum zai ji kansu da kansu, wanda hakan zai sa shi ci gaba da kula da lafiyarsa kuma ya shiga motsa jiki.

Akwai wasu lokuta da mutane suka fara ƙoƙarin yin jagorancin rayuwa mai aiki, saboda "wajibi ne." A matsayinka na mai mulkin, babu abin da ke fitowa daga irin wannan yunƙurin, kuma saurin karatun ba lalacewa.

Yawancin lokaci ci yana zuwa da cin abinci, wato, mutum ya fara yawaita kamar aikinsa da wasan motsa jiki gabaɗaya. Don haka, ya kamata ka yanke shawara:

wane irin aiki ne ake yi, menene ainihin ke kawo nishaɗi
yadda ake shigar da azuzuwan ilimin motsa jiki a cikin jadawalin ku na yau da kullun

Mutanen da ke shiga cikin wasanni ba da fasaha ba, amma "don kansu" - suna da fa'ida da ba za a iya ambata daga wannan ba. Yin motsa jiki na yau da kullun yana sa ku kasance da faɗakarwa, koshin lafiya, har ma da ƙarami.

Mutanen da ke aiki a jiki ba safai suna fuskantar matsalolin rashin lafiyar da suka shafi “shekaru ba”, kamar:

hauhawar jini
bugun zuciya
osteoporosis.

Mutanen da ke aiki a jiki, har ma da tsufa, suna da ƙarancin matsalolin ƙwaƙwalwar ajiya da ƙarfin ƙarfi. Ko da a wannan zamanin, suna da kuzarin da za su iya jure nauyin da ke kansu a cikin al’umma.

Yin motsa jiki iri ɗaya ne da saka hannun jari a cikin banki. Kowane rabin sa'a da aka kashe yau don kula da lafiyar ku da sifar zai biya sau da yawa akan lokaci.

Jiya, wani mutum yana shayarwa, yana hawa karamin matakala, kuma yau zai kasance cikin nutsuwa ya yi tafiya daidai da wannan ba tare da tsananin numfashi da zafi ba.

Lokacin kunna wasanni, mutum yana kallo kuma yana jin ƙarami. Haka kuma, motsa jiki na jiki yana ba da kyakkyawar motsin zuciyarmu kuma yana ba da gudummawa ga tsarin juyayi.

Motsa jiki don ciwon sukari na 1

Mutanen da ke fama da ciwon sukari na 1 da kuma dogon tarihin rashin lafiya kafin fara wannan shirin magani suna fama da jijiyoyin jini a cikin shekaru. Bambanci ya ƙunshi rashin ƙarfi da gajiya mai wahala. A cikin wannan yanayin, yawanci ba kafin wasa wasanni ba, kuma a zahiri salon rashin zaman lafiya kawai yana kara dagula lamarin.

A nau'in 1 na ciwon sukari, motsa jiki yana da cakuda sakamako akan sukari jini. Don wasu dalilai, motsa jiki na iya kara yawan sukari. Don guje wa wannan, ya zama dole don kulawa da sukari cikin kulawa, daidai da ƙa'idodi.

Amma baya ga wata shakka, ingantattun bangarorin ilimin ilimin jiki sun fi wahalar da shi. Don kiyaye zaman lafiyar gaba ɗaya, nau'in mai ciwon sukari na buƙatar motsa jiki.

Tare da ƙarfin motsa jiki da motsa jiki na yau da kullun, lafiyar masu ciwon sukari na iya zama mafi kyau fiye da na talakawa. Yin wasanni a matakin mai son motsa jiki zai sanya mutum ya zama mai kara kuzari, zai sami karfin gwiwa wajen aiki da kuma cika ayyukan sa a gida. Haukaka, ƙarfi da marmarin sarrafa ciwon sukari kuma yaƙi za'a ƙara.

Nau'in 1 masu ciwon sukari waɗanda ke motsa jiki a kai a kai, a mafi yawan lokuta, suna sa ido sosai ga abincinsu, kuma kar ku rasa ma'aunin sukari na jini.

Yin motsa jiki yana ƙaruwa da motsawa kuma yana motsa halayyar kula da lafiyar ku, wanda binciken da yawa ya tabbatar.

Yi motsa jiki azaman musanya don insulin a cikin nau'in ciwon sukari na 2

Motsa jiki yana da matukar muhimmanci ga mutanen da ke fama da ciwon sukari na 2. Mai haƙuri yana ƙara ji da ƙwayoyin sel zuwa insulin, wanda ke nufin cewa juriyawar insulin yana raguwa. Masana kimiyya sun rigaya sun tabbatar da cewa saitin ƙwayar tsoka a sakamakon ƙarfin horarwa yana rage jure insulin.

Yawan tsoka ba ya ƙaruwa yayin motsa jiki da jogging, amma dogaro da insulin har yanzu ya zama ƙasa.

Hakanan zaka iya amfani da Glukofarazh ko allunan Siofor, wanda ke kara jijiyar ƙwayoyin sel zuwa insulin, kodayake, har ma mafi kyawun motsa jiki na motsa jiki waɗanda aka yi a kai a kai za su yi wannan aikin sosai fiye da Allunan don rage sukarin jini.

Juriya insulin yana da alaƙa kai tsaye da raunin ƙwayar tsoka da mai a kusa da kugu da ciki. Don haka, yawan kitse da karancin tsoka da mutum yake da shi, mai rauni yakan sanya kwayar halittar mutum zuwa insulin.

Tare da haɓaka motsa jiki, za a buƙaci ƙananan allurai na insulin.

Thearancin insulin a cikin jini, ƙarancin mai za'a ajiye shi a jiki. Insulin shine babban hormone wanda ke rikicewa tare da asarar nauyi kuma yana shiga cikin adon mai.

Idan kullun kana horarwa, to bayan fewan watanni sai hankalin ƙwayoyin sel zuwa insulin zai ƙaru sosai. Canje-canje zai sauƙaƙa sauƙi don rage nauyi kuma ya sauƙaƙe aiwatar da kula da matakan sukari na al'ada cikin sauki.

Haka kuma, sauran kwayoyin beta za su yi aiki. A kwana a tashi, wasu masu ciwon sukari sun yanke shawarar daina allurar insulin.

A cikin 90% na lokuta, marasa lafiya da ke da nau'in ciwon sukari na 2 dole ne su yi allurar insulin kawai lokacin da suke da ƙarancin bin tsarin kula da motsa jiki kuma ba sa bin abincin da ake amfani da shi.

Abu ne mai yuwuwa aura daga insulin injections na masu ciwon sukari, amma yakamata ka kasance mai alhakin, wato ka bi abinci mai kyau kuma ka tsunduma cikin wasanni.

Mafi motsa jiki motsa jiki don ciwon sukari

Ana iya rarraba darussan da suka dace da masu ciwon sukari zuwa:

--Arfi - ɗaga nauyi, gina jiki
Cardio - squats da tura-rubucen.

Cardiotraining yana daidaita karfin jini, yana hana bugun zuciya da kuma karfafa tsarin zuciya. Wannan na iya haɗawa:

hawan keke
yin iyo
Lafiya ya gudana
tuka skis, da sauransu.

Mafi yawan araha daga nau'ikan horarwar Cardio da aka jera, ba shakka, gudummawar lafiya.

Tsarin cikakken ilimin ilimi na jiki don marasa lafiya da ciwon sukari yakamata su hadu da mahimman yanayi:

Yana da mahimmanci a fahimci iyakokin da suka tashi daga rikice-rikice masu ciwon sukari da kuma bi su,
Siyan takalman wasanni masu tsada, sutura, kayan aiki, biyan kuɗi zuwa wuraren wanka ko kayan motsa jiki basu da gaskiya,
Wajibi ne don samun ilimin motsa jiki ya zama mai isa, wanda yake a yankin da aka saba,
Yakamata a yi motsa jiki aƙalla kowace rana. Idan mai haƙuri ya riga ya yi ritaya, horo na iya zama kowace rana, sau 6 a mako don mintuna 30-50.
Ya kamata a zaɓi motsa jiki a cikin irin wannan hanyar don gina tsoka da haɓaka haƙuri,
Shirin a farkon ya ƙunshi ƙananan kaya, akan lokaci, mawuyacinsu yana ƙaruwa,
Ba'a yin motsa jiki na anaerobic na kwana biyu a jere akan rukunin tsoka iri ɗaya,
Babu buƙatar biyun rikodin, kuna buƙatar yin shi a lokacin da kuke so. Faranta wasanni wani yanayi ne na da babu makawa don azuzuwan su ci gaba kuma su kasance masu tasiri.

Yayin motsa jiki, mutum yana samar da endorphins - “hormones of farinci”. Yana da muhimmanci a koyi yadda ake jin wannnan ci gaban.

Bayan gano lokacin da gamsuwa da farin ciki suka fito daga azuzuwan, akwai tabbacin cewa horon zai zama na yau da kullun.

Gabaɗaya, mutanen da ke da ilimin ilimin motsa jiki suna yin wannan don jin daɗinsu. Kuma rasa nauyi, inganta lafiya, sha'awar jinsi - dukkan wadannan abubuwan alamu ne na 'bangaren'.

Sport lowers insulin sashi

Tare da motsa jiki na yau da kullun, bayan 'yan watanni zai zama sananne cewa insulin ya fi dacewa yana rage yawan sukari a cikin jini. Abin da ya sa za a iya rage allurai na insulin sosai. Wannan kuma ya shafi mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2.

Bayan dakatar da aiki na yau da kullun, za a lura da yawan sukari a cikin jini na kimanin mako biyu. Wannan yakamata ya zama sananne ga wadanda suka kamu da allurar domin a samu nasarar shirin su.

Idan mutum ya fita har sati daya kuma ba zai iya yin aikin motsa jiki ba, to yaduwar insulin a wannan lokacin zai zama ba zazzabi ba.

Idan mai ciwon sukari ya bar sati biyu ko fiye, ya kamata a kula don ɗaukar manyan insulin tare da shi.

Kulawa da matakan sukari na jini a cikin mutane masu dogaro da insulin

Wasanni kai tsaye yana rinjayar sukarin jini. Don wasu dalilai, motsa jiki na iya ƙara yawan sukari. Wannan na iya sa masu ciwon sukari su kula da mutane masu dogaro da insulin.

Amma, duk da haka, fa'idodin ilimin ilimin motsa jiki don nau'in 1 da nau'in ciwon sukari na 2 sun fi girma rashin haɗari. Mutumin da ke da ciwon sukari wanda ya ƙi yin aikin jiki da yardar rai yakan kai kansa ga maƙasudin mai nakasa.

Wasan motsa jiki na iya haifar da matsaloli ga marasa lafiya waɗanda ke shan kwayoyin da ke motsa samar da insulin ta hanji. An bada shawara sosai cewa kar kuyi amfani da irin waɗannan ƙwayoyi, ana iya maye gurbinsu da wasu hanyoyin magance cutar.

Motsa jiki da wasanni suna taimakawa rage jini, amma wani lokacin, yakan haifar da karuwa a ciki.

Bayyanar cututtuka na raguwar sukari jini yana bayyana a ƙarƙashin rinjayar aiki na jiki saboda karuwa a cikin ƙwayoyin sunadarai, waɗanda suke jigilar glucose.

Idan sukari ya ragu, ya zama dole a lura da yanayi da yawa a lokaci guda:

jiki aiki ya kamata a za'ayi isasshen lokaci,
A cikin jinin da kake bukata koyaushe ka wadatar da insulin,
Haɗin farko na sukari jini kada ya yi yawa.

Tafiya da tsere, waɗanda masana da yawa ke ba da shawarar ga marasa lafiya da masu ciwon sukari, kusan ba sa ƙara yawan sukarin jini. Amma akwai wasu nau'ikan ayyukan motsa jiki waɗanda zasu iya yin wannan.

Untatawa game da ilimin ilimin motsa jiki don rikitarwa na ciwon sukari

Yawancin fa'idodi na aiki na jiki ga marasa lafiya da ke dauke da ciwon sukari na 1 ko 2 an daɗe da sanin su. Duk da wannan, akwai wasu iyakoki waɗanda kuke buƙatar sani game da su.

Idan aka dauki wannan da sauki, zai iya haifar da mummunan sakamako, har zuwa makanta ko bugun zuciya.

Maraƙin haƙuri, idan ana so, zai iya zaɓar nau'in motsa jiki wanda ya fi dacewa da shi. Ko da a cikin duk nau'ikan motsa jiki, mai ciwon sukari bai zaɓi wani abu don kansa ba, koyaushe kuna iya tafiya kawai cikin sabon iska!

Kafin ka fara wasannin motsa jiki, kana buƙatar tuntuɓi likita. Yana da matukar muhimmanci a ziyarci kwararrun likitan ku, kuma a ci gaba da yin karin gwaje-gwaje kuma a yi magana da likitan zuciyar.

Latterarshe yakamata yayi nazarin hadarin bugun zuciya da yanayin tsarin cututtukan zuciya. Idan duk abubuwan da ke sama suna cikin kewayon al'ada, zaka iya yin wasanni lafiya!

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!

Zan iya ci apples tare da ciwon sukari?

Shekaru da yawa ba tare da gwagwarmaya ba game da IYAYE?

Shugaban Cibiyar: “Za ku yi mamakin yadda sauƙin sauƙin magance ciwon sukari ta hanyar shan shi kowace rana.

Ga marasa lafiya da ciwon sukari, tambayar zaɓi game da abincin da ya dace shine ainihin rayuwa da mutuwa. Tafarnuwa daya ne daga cikin wadancan 'ya'yan itatuwa wadanda da za su kawo rauni ga cutar mafi girman fa'ida da cutarwa. Amma wannan baya nufin cewa ana iya cin apples tare da ciwon sukari a cikin marasa iyaka.

Apples suna da kyau sosai ga lafiyar ɗan adam. Ana iya yin bayani a kimiyance dangane da amfaninsu ga jikin ɗan adam, amma masu shakka za su iya shawo kan masu shakka don dalilai mafi kyau waɗanda ba za a iya yarda da su ba shine cewa ƙwayar apple da ruwan 'ya'yan itace apple sune samfuran da likitan yara suka yarda su ciyar da jarirai.Saboda haka, tambayar "shin zai yuwu ku ci apples tare da ciwon sukari" za a iya tsara su daidai kamar haka: "a cikin wane adadi da kuma a cikin wane nau'in apples za a iya ƙara zuwa abincin yau da kullun na marasa lafiya da masu ciwon sukari".

Abubuwan Ciwon Mara

A cikin magani, akwai irin wannan abu a matsayin "glycemic index." Wannan jigon yana ƙayyade adadin wanda carbohydrates waɗanda ke cikin ƙwayar sukari mai ƙwaƙwalwar ƙwayar cuta a cikin abinci yayin da ake canza su zuwa glucose. Likitocin sun ba da shawarar cewa marasa lafiya su ci abinci tare da ma'anar glycemic a cikin raka'a 55. Za'a iya gabatar da samfuran da ke da raka'a har zuwa raka'a 70 a cikin abincin a cikin adadi kaɗan, kuma samfuran da ke da mafi girma daga abincin masu ciwon sukari ya kamata a cire su gaba ɗaya.

Apples suna da alaƙar glycemic na kimanin raka'a 30, don haka masu ciwon sukari na iya shigar da su cikin abincin, kamar yawancin wasu kayan lambu da 'ya'yan itace: pear, lemu, innabi, cherries, plums, peach, ba tare da tsoron tsalle mai tsayi a cikin glucose a cikin jiki bayan cin su.

Akwai furotin mai yawa a cikin kwasfa da kuma ganyen alade, da kuma macro-da micronutrients masu amfani ga jikin masu ciwon sukari:

bitamin A, E, PP, K, C, H da kuma cikakken tsarin bitamin B,
aidin
phosphorus
potassium
alli
zinc
fluorine
magnesium
sodium
baƙin ƙarfe.

Koyaya, lokacin da kuka haɗu da kowane 'ya'yan itace a cikin abincin ku, kusan kusan kuna iya guduwa cikin manyan matsaloli. Wannan ya faru ne saboda gaskiyar cewa duk wani 'ya'yan itace (kuma apples ba banda bane) ya ƙunshi ruwa 85%, kusan 11% shine carbohydrates, sauran 4% sune sunadarai da mai. Wannan abun da ke ciki shine ya samar da adadin kuzari na apples 47-50 Kcal a cikin 100 na 'ya'yan itace g, wanda shine babban dalilin da ke nuna tsananin kaunar masu abincin game da su.

Amma karancin adadin kuzari ba alamu bane ga alamu na karancin glucose a cikin 'ya'yan itatuwa, yana nuna rashin wadatuwar abubuwa ne a cikin abinci wanda yake zama sanadiyyar haifar da adana kwayoyin mai a jiki. Kuma matakin sukari a cikin jini, duk da karancin adadin kuzari na apples, lokacin da aka cinye su, kodayake a hankali, har yanzu yana tashi. Saboda haka, lokacin da aka haɗa su cikin abincin mai haƙuri, ana buƙatar saka idanu akai-akai game da matakan glucose na jini.

Ko ta yaya, hada apples a cikin abincin masu ciwon sukari ya fi gaban barata. Bayan haka, theira containan itaccen suna dauke da adibas na farin zare - pectin, wanda shine ɗayan manyan tsabtace jiki, tare da ɗaukar abinci na yau da kullun a cikin jikin wanda zai iya cire duk abubuwan cutarwa daga ciki.

Ga marasa lafiya da masu cutar sukari mellitus, wannan dukiyar ta pectin kyauta ce ta Allah, tare da taimakon wanda zai yuwu a tsarkake jini, yana rage matsayin insulin a ciki. Baya ga tsabtace jiki, pectin yana da wani muhimmin abu mai mahimmanci ga masu ciwon sukari waɗanda aka tilasta su zauna a kan kullun abinci - ikon da sauri ya daidaita jikin.

A wane nau'i ne apples mafi amfani

A cewar likitoci, tare da ciwon sukari, ana iya cinye apples biyu sabo ne da gasa, a bushe ko a dafa shi (soaked). Amma apple jam, adana da compotes suna contraindicated. Koyaya, nau'in nau'in apple da aka yarda da su ya isa ya bambanta abincin mai haƙuri.

Mafi amfani ga cututtukan sukari sune ƙwayoyin burodi.

'Ya'yan itãcen marmari da ke kula da ƙarancin zafi,' ya'yan itacen gaba ɗaya sun riƙe dukkanin bitamin da ma'adinai masu amfani, yayin da adadin glucose da kuma ruwa musamman da ke shiga jikin mutum yake raguwa. A lokaci guda, ƙwayoyin burodi da aka dafa suna riƙe da dandano da ƙanshin su kuma suna iya zama kyakkyawan gurbi ga samfuran da aka haramta wa masu ciwon sukari, kamar su Sweets, cakulan, da wuri, da dai sauransu.

Ta hanyar bushe apples tare da ciwon sukari ya kamata a bi da shi tare da wani taka tsantsan. Abinda ya kasance shine lokacin da tayin ya bushe, nauyinta ya ragu sosai saboda asarar ruwa ta 'ya'yan itace, kuma adadin glucose din baya canzawa. Dangane da haka, yawan haɗuwar glucose a cikin kayan bushe yana ƙaruwa sosai, kuma yakamata a tuna wannan. Sabili da haka, yana da kyau kada ku ɗauki bushe apples kai tsaye ga masu ciwon sukari. Amma suna iya yin aiki da kyau don yin kwalliyar tuffa ta tsarkaka a cikin hunturu ba tare da ƙara sukari ba. Ba zai zama da daɗin daɗi ba kamar na'urar bushewa, amma mafi lafiya.

Decisionarshe na ƙarshe na shin ko aƙala (ko kuma kowane abinci) an haɗa su a cikin abincin mai haƙuri ga masu ciwon sukari zai yiwu ne kawai bayan tattaunawa tare da likitan halartar mai kula da masu halayen abinci. Yin cin gashin kansa da kansa ta hanyar irin wannan cutar yana nufin magani ne na kansa, kuma wannan bai da amfani sosai ga kowa.

Yi hankali da hankali, yin aiki da ka'idodin "kada ku cutar da komai", kuma komai zai yi kyau tare da ku.

Motsa jiki don Nau'i 2 da Nau'in 1 Ciwon sukari

Aiki na jiki shine ɗayan mahimman mahimmancin maganin nasara na cututtukan cututtukan cututtukan ƙwayar cuta, na farkon da na biyu. Yana taimakawa haɓaka metabolism kuma yana haɓaka ɗaukar glucose, kuma ta haka rage rage sukarin jini.

Koyaya, yana da mahimmanci a fahimci cewa aikin jiki a cikin ciwon sukari ba zai iya kawo fa'idodi kawai ba, har ma da lahani idan an zaɓi shi ba daidai ba kuma ba tare da la’akari da yanayin mai haƙuri ba, musamman idan yaro ne.

Sabili da haka, kafin a fara koyar da motsa jiki, ya zama dole a tsaida ainihin menene nau'ikan abubuwan da aka yarda a cikin ciwon sukari, yadda ake haɗe su tare da ilimin insulin da kuma abin da contraindications suke.

Fa'idodin motsa jiki na yau da kullun a cikin ciwon sukari suna da kyau kwarai da gaske. Suna taimakon mai haƙuri ya cimma waɗannan sakamako masu kyau:

Rage cikin matakin sukari. Aikin tsoka yana aiki da haɓaka haɓaka ƙwayar glucose, wanda ke rage yawan sukarin jini.

Yana rage nauyin jiki fiye da kima. Babban aiki na jiki a cikin ciwon sukari yana taimakawa wajen kawar da karin fam, wanda sune ɗayan manyan abubuwan da ke haifar da cutar hawan jini. Da kuma:

Inganta tsarin zuciya da jijiyoyin jini. Ciwon sukari yana da mummunar tasiri a cikin aiki na zuciya da jijiyoyin jini. Motsa jiki yana taimaka wajan inganta lafiyar su, gami da tasoshin ruwa, waɗanda ke da cutar sukari musamman,
Inganta metabolism. Motsa jiki na yau da kullun a cikin ciwon sukari yana taimakawa jiki sha mafi kyawun abinci yayin hanzarta kawar da gubobi da sauran abubuwa masu cutarwa.
Asedara ƙwaƙwalwar nama zuwa insulin. Jure insulin kwayar halitta shine babban dalilin ci gaban ciwon sukari na 2. Ayyukan motsa jiki suna magancewa sosai tare da wannan matsalar, wanda ke inganta yanayin mai haƙuri sosai.
Rage cholesterol na jini. Babban cholesterol shine ƙarin abu don haɓaka rikitarwa a cikin ciwon sukari. Yin motsa jiki yana taimakawa rage yawan ƙwayoyin cuta, wanda ke da tasiri mai amfani akan tsarin zuciya.

Kamar yadda ake iya gani daga sama, ayyukan wasanni suna taimakawa sosai inganta yanayin mai haƙuri da ciwon sukari da hana haɓaka rikice-rikice.

Binciken Farko

Kafin ka fara wasanni masu motsa jiki, ya kamata ka nemi shawara tare da likitanka. Wannan ya shafi duk masu fama da cutar sankara, har da waɗanda basu da korafin kiwon lafiya na musamman.

Bayyanar da cututtukan da ke tattare da rikice-rikice a cikin mai haƙuri dole ne a la'akari lokacin da aka tsara shirin azuzuwan gaba. Mai haƙuri ya kamata ya bar duk wani nau'in motsa jiki, wanda zai iya cutar da yanayinsa.

Kari akan haka, ya zama dole a yiwa gwaje gwaje da yawa na gwaje-gwaje, watau:

Wutar Don ingantaccen bincike, ana buƙatar bayanan ECG, duka a cikin yanayin kwanciyar hankali da lokacin motsa jiki. Wannan zai ba mai haƙuri damar gano duk wani abu da ke faruwa a cikin aikin zuciya (arrhythmia, angina pectoris, hauhawar jini, cututtukan jijiyoyin jini da sauransu),
Nazarin Orthopedic. Ciwon sukari mellitus na iya samun mummunan sakamako game da yanayin gidajen abinci da kuma kashin kashin baya. Sabili da haka, kafin fara wasanni, ya kamata ka tabbata cewa mara lafiyar ba shi da rikitarwa mai wahala,
Gwajin Ombhalmologic. Kamar yadda kuka sani, babban sukari yana haifar da ci gaban cututtukan ido. Wasu darussan na iya haifar da yanayin jijiyoyin marasa lafiya na hangen nesa kuma suna haifar da rauni mai rauni. Binciken idanu zai bayyana kasancewar cutar.

Shawarwari

Mintuna 30 na yin tafiya a cikin tsaka mai wuya na iya taimaka wa jikinka ya yawaita ci a cikin glucose nan da kwana biyu.

Irin wannan aiki na jiki yana da amfani musamman ga nau'in ciwon sukari na 2 na sukari, tun da yake yana yaƙi da ƙarancin insulin a cikin kyallen takarda.

Mafi fifiko ga marasa lafiya da ciwon sukari sune ayyukan jiki na gaba:

Tafiya
Yin iyo
Hawan keke
Gudun kan
Jawo:
Darussan rawa.

Principlesa'idojin da ke gaba su kasance cikin zuciyar duk wasu wasannin motsa jiki:

Darasi na tsari. Aiki na jiki ya kamata ya ƙunshi ƙungiyar tsoka kamar yadda zai yiwu,
Tsarin aiki na jiki. Smallarami, amma aiki na yau da kullun zai kawo wa jiki ƙarin fa'ida fiye da ƙarancin horo amma,
Matsakaicin ayyukan wasanni. Tare da ciwon sukari, yana da matukar muhimmanci kada a zubar da jiki tare da aiki na jiki, saboda wannan na iya haifar da raguwa mai yawa a cikin sukarin jini da haɓakar haɓaka. Bugu da ƙari, horo mai matsananciyar ƙarfi na iya haifar da raunin wasanni wanda ke warkar da dogon lokaci tare da sukari mai yawa, musamman tare da ciwon sukari na 2.

Zabi mafi kyawun aikin jiki ya kamata a aiwatar da su daban-daban, ya danganta da shekaru, yanayin lafiya da kuma matsayin lafiyar mutumin. Don haka, idan a baya mai haƙuri bai yi wasa da wasanni ba, to tsawon lokacin karatunsa ba zai wuce minti 10 ba.

A tsawon lokaci, da tsawon lokacin motsa jiki ya kamata a hankali ya karu har sai ya kai minti 45-60. Wannan lokacin ya isa don samun sakamako mafi kyau daga ƙoƙarin jiki.

Domin motsa jiki na jiki ya kawo fa'idodin da ake so, dole ne su kasance na yau da kullun. Wajibi ne a bayar da wasanni akalla kwanaki 3 a mako a tsaka-tsakin da bai wuce kwanaki 2 ba. Tare da hutu mafi tsayi tsakanin motsa jiki, warkewar cutar ilimin jiki ta ɓace da sauri.

Idan yana da wahala ga mai haƙuri ya bi tsarin jadawalin azuzuwan kansa, zai iya shiga cikin rukunin masu ciwon sukari. Neman wasanni tare da wasu mutane ya fi sauƙi kuma mafi ban sha'awa. Bugu da kari, horarwa a rukunin jiyya ana aiwatar da su ne bisa tsarin da aka tsara musamman don masu ciwon sukari kuma a karkashin kulawar wani malami gogaggen.

Motsa jiki yana da amfani musamman wajan magance cutar siga a yara. Yawancin lokaci, yara da kansu suna jin daɗin wasanni na waje tare da babban jin daɗi. Koyaya, yana da mahimmanci don tabbatar da cewa yayin horon yaro bai sami mummunan rauni ba, musamman bugun kai ga shugaban, wanda zai iya haifar da ci gaban cututtukan ido.

A saboda wannan dalili, yakamata a nisantar da wasanni irin su kwallon kafa ko hockey, da kowane irin nau'in wasan kare kai. Yaran da ke da ciwon sukari za su amfana daga wasanni na mutum, kamar wasannin motsa jiki, iyo ko wasan kankara.

Zai yi kyau idan bai yi shi shi kadai ba, amma tare da abokan da za su iya lura da yanayin nasa.

Kariya

Yayin aiki na jiki yana da matukar muhimmanci a kula da lafiyar ka.

Ciwon sukari mellitus da aiki na jiki zasu iya zama tare tare tare da kulawa da sukari akai. Yana da mahimmanci a fahimci cewa motsa jiki yana da tasiri mai ƙarfi akan sukari jini kuma shine sananniyar sanadiyyar cututtukan jini a cikin masu ciwon sukari.

Sabili da haka, lokacin kunna wasanni yana da matukar muhimmanci a koyaushe, alal misali, One Touch Ultra glucometer, wanda zai taimaka wajen ƙayyade mummunan haɗarin glucose a cikin jiki. Dalili mai nauyi don dakatar da motsa jiki nan da nan ya zama rashin jin daɗi mai zuwa:

Don lura da gidajen abinci, masu karatunmu sunyi nasarar amfani da DiabeNot. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Jin zafi a cikin zuciya
Mai tsananin ciwon kai da tsananin farin ciki,
Rage numfashi, wahalar numfashi,
Rashin iya hangen nesa, hangen nesa na abubuwa,
Ciwon ciki, amai.

Don ingantaccen iko na sukari ya zama dole:

Auna matakinsa, kafin horo, yayin wasanni kuma nan da nan bayan kammala karatun,
Rage kashi na insulin na yau da kullun kafin da bayan motsa jiki, la'akari da girman da tsawon lokacin darussan. A karo na farko da na biyu yana iya zama da wahala a yi shi dai dai, amma a kan lokaci, mara lafiya zai koyi yadda ake daukar insulin din sosai,
Wani lokaci ɗaukar adadin carbohydrates a yayin motsa jiki don kula da samar da makamashi na jiki da hana haɓakar hauhawar jini. Ya kamata a ƙara wannan abun ciye-ciye a abinci na gaba.
A cikin ciwon sukari, aikin motsa jiki koyaushe ya kamata a shirya shi gaba don mai haƙuri ya sami lokacin da zai shirya musu yadda yakamata. Idan yana da kaya mara nauyi, to, mara lafiyar yana buƙatar cin ƙarin adadin carbohydrates kuma rage kashi na insulin yayin allura ta gaba.

Waɗannan umarnin suna da mahimmanci musamman ga masu ciwon sukari na 1, tunda a wannan yanayin haɗarin haɓakar haɓakar jini ya fi ƙaruwa.

Contraindications

Babban aiki na jiki ba koyaushe yana da amfani ga mutanen da ke fama da ciwon sukari ba. An hana wasannin motsa jiki cikin yanayi masu zuwa:

Babban sukari har zuwa 13 mM / L, mai rikitarwa ta kasancewar acetone a cikin fitsari (ketonuria),
Matsayi mai mahimmanci na sukari mai nauyin har zuwa 16 mM / L har ma a cikin rashin ketonuria,
Tare da cutar hawan jini (zubar jini na hancin ido) da kuma kashin baya,
A cikin watanni shida na farko bayan kamuwa da laser retagu coagulation,
Kasancewar mai ciwon sukari mai kamuwa da cutar mahaifa,
Mai tsananin hauhawar jini - yawan hauhawar jini da hauhawar jini,
A cikin rashin hankali ga alamun cututtukan hypoglycemia.

Ba duk ayyukan jiki ba daidai suke da mutanen da suka kamu da cutar siga. Masu ciwon sukari suna buƙatar guje wa wasannin motsa jiki wanda zai iya haifar da mummunan rauni ko damuwa, tare da ƙin barin su amsa fitsari a cikin sukari na jini cikin lokaci.

Wadannan wasanni sun hada da:

Ruwa, hawan igiyar ruwa,
Hawan dutse, doguwar tafiya,
Faren shakatawa, rataya tsalle,
Weightlifting (duk wani nauyin motsa jiki)
Jirgin sama
Hockey, kwallon kafa da sauran wasannin lamba,
Duk nau'in gwagwarmaya,
Wasan dambe da wasan dambe.

Aiki mai kyau na jiki ba kawai zai iya rage yawan sukarin jini ba, amma yana hana ci gaban rikice-rikice da inganta haɓaka rayuwar mai haƙuri tare da ciwon sukari.

Likita zai bayyana a fili a cikin bidiyo a wannan labarin jerin darussan da zasu taimaka wajan rage yawan sukarin jini.

Alkahol ya kiwata ko ya rage sukarin jini

Ga mutanen da suka fi son ingantaccen tsarin rayuwa, tambayoyi game da halalcin shan giya ba su taso ba. Amma yawancin masu ciwon sukari suna sha'awar amsa tambayar yadda barasa ke shafar matakan sukari na jini. A ziyarar ta gaba ga endocrinologist, ya cancanci tambayar ko yana yiwuwa a sha barasa.

Dangantaka tsakanin giya da glucose

Yawancin bincike sun tabbatar da cewa barasa mai sa maye na iya nuna halin rashin tabbas a jiki. Dukkanta ya dogara da nau'in abin sha. Wasu daga cikinsu na iya rage dumamar glucose, wasu kuma suna haifar da ƙaruwa sosai ga alamu.

Idan zamuyi magana game da gwanaye da sauran giya mai zaki, masu shaye-shaye (shahararrun matan sha), to zaku iya shan su cikin matsakaici. Ya kamata a zubar da shampen gaba daya. Wadannan abubuwan sha zasu iya ƙara yawan matakan glucose. Alcoholarfin giya mai ƙarfi yana aikata daban.Cognac, vodka na iya rage sukari. Giya mai bushe tana da tasiri iri ɗaya.

Kar ku manta cewa matakin yaduwa ya dogara da yawan masu maye ne. Gano ko barasa yana ƙaruwa ko ya rage sukarin jini, ya kamata ku tuna cewa yawan shan kuka, yawan aiki giya yana haifar da matakan sukari. Sakamakon zai dogara da jihar na wasu gabobin ciki: hanta, huhu, ƙodan. Ba shi yiwuwa a faɗi daidai yadda barasa zai shafi halin wani mutum.

Mitar giya mai dauke da giya tana shafar yanayin masu fama da cutar siga. Idan mutum ya kamu da giya, to, akwai haɗarin haɓakar haɓakar jini. Amma matakin glucose na iya sauka zuwa matakai masu mahimmanci ko da rashin shan jaraba: sha da kyau a lokaci guda.

Sunadarai da furotin a cikin barasa basa nan.

Abubuwan calorie na busassun giya (ja) shine 64 Kcal, abubuwan da ke cikin carbohydrate shine 1, adadin gurasar burodin shine 0.03.

Ruwan giya mai zaki da aka yi a kai a kai ya ƙunshi 76 kcal da 2.3 g na carbohydrates. Indexididdigar glycemic ɗin sa 44.

Amma an haramta shampen mai dadi. Abubuwan da ke cikin kalori shine 78 kcal, yayin da adadin carbohydrates shine 9, adadin XE shine 0.75.

100 g na giya mai haske ya ƙunshi 45 kcal da 3.8 g na carbohydrates, adadin XE 0.28. Zai yi kamar wasan kwaikwayon ba mai girma bane. Hadarin shine cewa karfin kwalbar daidai shine 500 ml. Ta yin amfani da ƙididdigar masu sauƙi, zaku iya tabbatar da cewa bayan shan 1 kwalban giya, 225 kcal, 19 g na carbohydrates da 1.4 XE zasu shiga jiki. Tsarin glycemic na wannan abin sha shine 45.

Hadari mai kusa

Lokacin shan giya mai ƙarfi, karatun glucose ya ragu da sauri. Idan matakin ya zama raguwa sosai, to cutar rashin haila na iya faruwa. Hadarin shine cewa mai ciwon sukari tare da barasa bazai lura da alamun hypoglycemia. Tare da rage yawan sukari ke lura:

wuce kima gumi
rawar jiki
tsananin farin ciki
wanda ba a iya sarrafawa ba
karancin gani
gajiya,
haushi.

Wadannan alamun za'a iya rikita su da maye. Idan mai ciwon sukari bai sani ba ko vodka yana rage sukarin jini ko a'a, bazai iya sarrafa yawan barasa da aka ci ba. Amma haɗarin ya ta'allaka ba kawai cikin yiwuwar rage sukari ba. Tare da cire giya daga jikin mutum, matakin sukari ya tashi. Akwai haɗarin haɓakar hauhawar jini.

An ba da shawarar sha barasa ga masu ciwon sukari saboda gaskiyar cewa a kan bangon cin abincinsa, ci yana ƙaruwa sosai. Mutum ya daina sarrafa abin da kuma amfaninsa.

Mutanen da ke da ciwon sukari masu tasowa galibi suna yin kiba. Sakamakon karancin insulin da kuma karancin shan glucose, metabolism na fama da rauni. Lokacin amfani da giya mai-adadin kuzari, yanayin zai ƙara yin muni.

Dalilin dakatarwar

Amma endocrinologists sun haramta shan giya ba kawai saboda yana da tasiri a cikin glucose. Dalilan haramcin sun ta'allaka ne da cewa abubuwan da ke dauke da giya:

mummunan cutar hanta Kwayoyin,
barnatacce shafi cutar koda,
halakar da neurons ta hanyar yin mummunan aiki akan tsarin juyayi,
raunana ƙwaƙwalwar zuciya, yana taɓar da yanayin tasoshin jini.

Masu ciwon sukari yakamata su lura da yanayin hanta. Bayan duk wannan, ita ce ke da alhakin samar da glycogen. Wajibi ne don hana hypoglycemia: a cikin mawuyacin yanayi, glycogen ya shiga cikin yanayin glucose.

Shan giya na iya haifar da lalacewar koda. Tsarin samar da insulin ya lalace, kuma yanayin masu ciwon sukari zai iya zama mafi muni a cikin mafi guntu lokaci.

Sanin tasirin barasa akan sukari na jini, wasu mutane sun yarda cewa zaku iya sha shi a adadi kaɗan yau da kullun don rage haɗarin glucose. Amma irin wannan ra'ayi ba daidai ba ne. Shan giya na yau da kullun yana shafar jikin duka. Sakamakon haka, yawan sukari ya zama mafi ma'ana, yayin da ya zama da wuya a iya sarrafa mai haƙuri.

Al'adun halatta

Idan ka shirya wani biki wanda mutumin da ke da ciwon sukari ke son shiga, to ya kamata ya nemi abin da zai iya sha ko kuma wane adadin zai iya sha. Ya kamata a sani yanzunnan cewa endocrinologist zai ba da izinin shan ruwa kawai idan ba a yi wani mummunan lamuni ba kuma karuwar yawan sukari kwanan nan.

Ya kamata a tuna cewa shaye-shaye masu ƙarfi suna da adadin kuzari sosai. Tare da wannan a zuciya, ana ƙaddara adadin yawan ruwan vodka da cognac a kowace rana. Ya zuwa 60 ml.

Idan muna magana ne game da bushewar giya matasa, a cikin samarwa wanda ba a ƙara sukari ba, to masu ciwon sukari suna iya samun cikakken gilashin. Halin bazai canza mahimmanci daga 200 ml na giya mai rauni na halitta ba. Zai fi kyau bayar da fifiko ga nau'ikan ja: a cikinsu akwai abubuwan bitamin da acid ɗin da suka zama dole.

Ana iya shan giya a cikin adadi kaɗan: bai kamata ku sha gilashi fiye da ɗaya ba.

Dokokin sha

Masu ciwon sukari suna buƙatar sanin yadda za su sha barasa tare da sukari mai yawa. An hana shi sosai:

Sha barasa a kan komai a ciki
hada yin amfani da allunan rage sukari da barasa,
lokacin shan giya, ku ci abinci tare da carbohydrates da yawa,
sha shaye shaye.

Abincin abincin yakamata kada ya zama mai mai, amma abinci mai gina jiki. Likitocin sun ba da shawarar duba sukari bayan shan barasa da kuma kafin lokacin kwanciya. Bayan yanke shawarar sha ko da ɗan giya, mai ciwon sukari ya kamata ya tabbata cewa akwai wani kusa da shi wanda yasan game da cutar kuma zai iya taimakawa cikin gaggawa.

Motsa jiki na iya rage matakan sukari, saboda haka ba za ku iya motsa jiki ba bayan gilashin giya ko gilashin vodka.

Barasa da gwaje-gwaje

Idan an shirya gwajin jini da fitsari a cikin kwanaki 2-3 masu zuwa, to ya kamata ku guji shan giyar da ke kunshe da giya. Alkahol yana shafar tsarin halitta na jini, sabili da haka, haɗarin yin rashin daidaituwa yana ƙaruwa. Dangane da sakamakon ƙididdigar da ba ta dace ba, za su iya ba da magani.

A cikin gwajin jini na gaba daya, haemoglobin na iya raguwa. A lokaci guda, mai nuna alama na cholesterol da matakin sel sel jini yana ƙaruwa.
An yi imanin cewa sakamakon gwaje-gwajen gwajin cutar kansa da kwayar cutar HIV ba abin dogaro bane idan cikin awanni 72 da suka gabata mutum ya sha giya.
Kafin aiwatar da aikin tiyata, ana nuna mai nuna alamun cutar ta hanta. Darajarta za ta gurbata idan mutum ya sha giya ranar da ya gabata (a cikin awanni 48 da suka gabata).
Barasa yana shafar sukari. Saboda wannan, ingantaccen ganewar asali ya zama ba zai yuwu ba.

Koda mutane masu lafiya, kafin tafiya ta shirya zuwa asibiti yakamata ta ƙi shan giya.

Idan mutum yana da jaraba, to, yiwuwar yawan ƙwayar cuta, ciwan ciki da mutuwar da ke biyo baya yana ƙaruwa.

Endocrinologists ba su bayar da shawarar masu ciwon sukari su sha giya ba. Zaka iya amfani dasu kawai a lokuta mafi ƙaranci kuma cikin iyakantaccen adadi. A wannan yanayin, yana da kyawawa don sarrafa yadda alamun glucose ke canzawa. Da ake buƙata don kowane ruwan liba abinci ne na gina jiki. An haramta shan giya a cikin komai a ciki.

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.

Sau da yawa, a aikace, tambayar tana tashi game da ko zai yiwu a buga wasanni tare da ciwon sukari. Wannan shakkar mai fahimta ce. Koyaya, ba wani sirri bane ga kowa cewa ciwon sukari da wasanni cikakke ne tsinkaye. Shawarwari game da horar da wasanni ba wai kawai suna da alaƙa da cututtukan ƙwayar cuta ba kamar su ciwon suga. An ba da shawarar motsa jiki don kowa, har ma da lafiya. Kuma wasanni a cikin ciwon sukari suna da mahimmanci musamman ga irin waɗannan marasa lafiya.

Koyaya, kafin ka fara horo, ya kamata ka tattauna batun tare da likitanka. Wannan buƙatar yana faruwa ne saboda gaskiyar cewa tare da ganewar asali kamar su ciwon sukari, akwai da yawa contraindications game da wannan ko wannan nau'in motsa jiki.

Sanin yadda tarbiyyar mutum take da tasiri sosai game da cutar yana taimaka wajan haifar da ƙarin dalili na horar da wasanni. Akwai dalilai da yawa waɗanda ke tabbatar da cewa aikin jiki na yau da kullun yana ba da gudummawa ga gaskiyar cewa jikin ɗan adam yana fara yin ƙarami a kan lokaci.

Tabbas, mutum ba zai iya faɗi cewa wasanni wata hanya ce ta sihiri don mayar da mutum ga tsohon ƙuruciyarsa ba. Koyaya, tare da ƙoƙari na jiki, tsarin tsufa yana farawa a hankali. Kuma, bayan watanni da yawa na horo na yau da kullun, mutumin da ya kamu da cutar sankara zai yi kyau sosai.

Tabbatattun halayen da ke faruwa tare da horarwar motsa jiki koyaushe suna da wuyar shaƙatawa. Da sannu mutum zai iya jin kyakkyawan tasirin akan lafiya. Kuma wannan, babu shakka, zai zama abin ƙarfafa don ci gaba ta wannan hanyar don kula da lafiyar mutum.

A aikace, yawanci yakan faru ne cewa mutum baya fara son wasanni. Wannan na faruwa a hankali. Domin wannan ya faru da babban girman yiwuwar, wajibi ne:

yanke shawarar wane wasa mutum yafi so,
da kuma yadda ake iya motsa jiki yau da kullun ya zama muhimmin sashi na rayuwa.

Wadancan mutanen da suke motsa jiki a wani lokaci mai gudana, kusan ba su fuskantar matsaloli da suka shafi shekaru, kamar hawan jini, matsalolin zuciya da osteoporosis.

Mutane masu motsa jiki, har ma da tsufa, suna da wuya su sha wahala daga matsalolin ƙwaƙwalwar ajiya kuma suna da ƙarin ƙarfin halin jiki.

Marasa lafiya waɗanda suka daɗe suna kamuwa da ciwon sukari na 1 suna fama da ci gaba da jijiyoyin jini a cikin shekaru masu yawa. Irin waɗannan bambance-bambance suna haifar da gaskiyar cewa mai haƙuri yana shan wahala daga yanayin rashin jin daɗi da mummunan yanayi na gajiya. Kuma a cikin wannan halin, mutum bai isa zuwa ƙoƙarin jiki ba. Koyaya, yanayin rayuwar da yake wucewa yana haifar da lalacewa cikin jin daɗi tare da cuta irin su ciwon sukari na 1.

Yana da kyau a nanata cewa tare da nau'in cutar ta masu ciwon suga guda 1, buga wasanni ba tare da bata lokaci ba yana shafar yanayin mara lafiya. A ƙarƙashin rinjayar wasu dalilai, matakin glucose na jini na iya ƙaruwa. Don guje wa irin wannan sakamako, ya kamata a bi wasu ƙa'idodi.

Duk da wannan, ingantacciyar tasirin da aka nuna a cikin wannan haɗuwa kamar wasa da nau'in ciwon sukari na 1 yana iya toshewa ko da irin wannan ramin. Abubuwan wasanni suna da mahimmanci ga irin waɗannan marasa lafiya don kula da lafiya.

Idan kuna wasa wasanni da kuzari da kuma kullun, to masu ciwon sukari zasu ji daɗi sosai fiye da lafiyayyen mutum. Wasan motsa jiki zai ba wa mutumin da ke da irin wannan ciwo irin na masu ciwon sukari ƙarfin zama mai kuzari sosai, wanda zai basu damar shawo kan ayyukan su sosai, a gida da kuma wurin aiki.

Bugu da kari, masu ciwon sukari masu aiki a jiki tare da babban son su shawo kan cutar da tsayayya da shi. A cikin diabetology, binciken da aka gudanar yana tabbatar da cewa aikin motsa jiki na yau da kullun yana haifar da kyakkyawan halaye ga lafiyar mutum.

Babu ƙarancin mahimmanci shine wasanni a nau'in cuta ta biyu.Ayyukan jiki tare da bayyanar cututtuka na ciwon sukari ya sa ya yiwu a ƙara hankalin ƙwayoyin sel zuwa insulin na hormone, wanda ke haifar da raguwa a cikin juriya na insulin. Kamar yadda aka nuna ta hanyar nazarin da yawa, haɓakar ƙwayoyin tsoka ta hanyar horar da ƙarfi yana haifar da raguwa a cikin juriya na insulin.

Baya ga wasanni, kwayoyi irin su Siofor ko Glucofage suna ba da gudummawa ga haɓaka ƙwaƙwalwar sel zuwa insulin. Koyaya, har ma da sauƙi, amma motsa jiki na yau da kullun yana magance wannan matsala mafi kyau fiye da kwayoyi, wanda aikinsa shine nufin rage matsayin sukari a cikin jiki.

Bugu da ƙari, horar da jikin ya sa ya yiwu a sarrafa tare da ƙananan allurai insulin allurai. Kasa da wannan kwayar halittar tana cikin jini, karancin mai za'a ajiye shi a jiki. Bayan haka, insulin ne wanda baya barin mutum ya cire kiba mai kiba.

Ci gaba da horo na watanni da yawa yana ƙaruwa da ƙwaƙwalwar ƙwayoyin zuwa hormone, a sakamakon abin da za'a rasa nauyin za'a sauƙaƙe shi sosai.

A aikace, a cikin 90% na maganganun likita, injections na insulin ga masu ciwon sukari tare da nau'in cutar ta biyu sun zama dole ne kawai lokacin da suka ƙi motsa jiki da abinci mai ƙarancin carb. Waɗannan abubuwan haɗin sune zasu tabbatar da yin hakan ba tare da allurar hormonal ba.

Sau da yawa, marasa lafiya da ke fama da cutar sukari suna mamakin wane irin wasanni zasu iya ba da amfani ga lafiyarsu. Da farko, yakamata a fahimta cewa duk ɗaukar nauyin jiki na iya zama iko ko jirgi mai iska ko kuma kaya. Motsa jiki tare da dumbbell, har ma da turawa ko squats, suna daga na farkon.Dukan Cardio sun hada da wasan iska, iyo, motsa jiki ko kuma motsa jiki.

Yawancin kwararrun masu ciwon sukari suna da ra'ayin cewa Gudun shine mafi fa'ida ga waɗannan marasa lafiya. Koyaya, idan aka fara yanayin mai haƙuri, to yana yiwuwa a maye gurbin shi da tafiya, sannu a hankali yana ƙara tsawon lokacin waɗannan tafiye-tafiye ta hanyar mintuna 5.

Domin wasanni su kasance da amfani idan akwai wani cuta a cikin masu ciwon sukari, zai fi kyau bayar da fifiko ga nau'ikan wasannin kamar:

raye-raye - ba wai kawai zai baka damar samun kyakkyawan yanayin jiki ba, har ma inganta yanayinka,
Wani nau'in kaya mai araha da ba a haɗa shi yana tafiya. Don cimma sakamako, wajibi ne a yi tafiya aƙalla 3 km kowace rana,
yin iyo yana ba ku damar haɓaka ƙwayar tsoka, ƙone ƙwayoyin tsoka, tare da ƙarfafa jiki da lafiya,
hawan keke zai iya yin tsayayya da kiba, amma ya shiga cikin cututtukan fata,
tsere yana taimaka maka ka rage nauyi da sauri kuma rage girman glucose dinka.

Koyaya, har yanzu ba a nuna wasu nau'in motsa jiki ga masu ciwon sukari ba. A wannan yanayin, muna magana ne game da matsanancin wasanni, misali, parachuting, kazalika da motsa jiki inda akwai yuwuwar samun rauni. Bugu da ƙari, tare da cutar sukari, haramun ne a tashi sama da turawa, kazalika da haɓaka barbell tare da babban taro.

Ba asirin ba ne cewa tare da testosterone na ciwon sukari a cikin maza yana raguwa, wanda ke haifar da raguwa a iko. Duk waɗannan canje-canje suna ba da gudummawa ga tara tsoka nama da haɓaka nau'in cuta ta biyu.

Don haka don kawar da rashi na testosterone, ban da abincin da ya dace, ilimin jiki shima ya zama dole. Don haka, za a iya haɗu da ciwon sukari da wasanni. Yana da mahimmanci kada ku manta game da shawarwarin kwararru kuma ku haɗa aikin jiki tare da madaidaicin abincin.

Wasan motsa jiki sashe ne mai mahimmanci na lura da ciwon sukari. Sakamakon aiki na jiki a cikin kyallen takarda, mai saukin kamuwa da insulin yana ƙaruwa, tasirin aikin wannan hormone yana ƙaruwa. Wasan motsa jiki a cikin masu ciwon sukari yana rage hadarin haɓaka rikitar cututtukan zuciya, retinopathies, daidaita yanayin jini, da inganta haɓakar mai mai (kiba). Babban abu shine kar a manta da hakan ciwon sukari da wasanni - koyaushe babbar haɗarin hauhawar jini. Hakanan yana da mahimmanci a tuna cewa tare da babban sukari daga 13 mmol / l, motsa jiki baya ragewa, amma yana ƙara haɗuwa da glucose a cikin jini. Sabili da haka, mai ciwon sukari dole ne ya bi shawarar likita wanda zai tabbatar da rayuwarsa.

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.

Abin da motsa jiki ake buƙata don nau'in ciwon sukari na 2

Gaisuwa ga dukkan mutane! Duk wani mutum mai hankali da sanin yakamata ya fahimci cewa motsi rayuwa ce, kuma da sanyin mara lafiya to shima wajibin ne.

Shin zai yiwu a yi wasanni tare da ciwon sukari na 2? Wadanne ayyukan motsa jiki (motsa jiki) suka fi dacewa yayin wasa wasanni? Zan yi kokarin ba da amsar wannan tambaya, amma ba zan yi wannan kaɗai ba, har ma tare da masu ilimin farfadowa.

A yau, baƙonmu likita ne na likitan farfadowa, wanda ya kammala karatun digiri na biyu na Jami'ar Medical of Grodno (Belarus), ƙwararren masani a fannin fasahar kyautatawa, masaniyar tausa da aikin likita, mai sarrafawa. VK kungiyar "Matakan Lafiya" - Artem Alexandrovich Guk.

A yanzu haka yana zaune a cikin birni mai suna Novorossiysk kuma yana aiki a Cibiyar Kula da Lafiya ta Mercy. Specialization - nau'ikan tausa, dabarun numfashi, dabarun shakatawa, abinci mai narkewa don daidaita yanayin girma.

Ya ta'ba yarda ya gaya muku, masu karatu a cikin shafin yanar gizon '' Kwai ya yi kyau! '', Game da nau'ikan motsa jiki da wasanni a cikin ciwon sukari. Mun riga munyi aiki tare, gudanar da taron karawa juna sani kan layi akan hormone girma da kuma rawar da ya taka ga saurayi, kuma a yau na yanke shawarar maimaita masaniyar, kawai a tsarin rubutu ne ga kowa. Don haka, na ba da ƙasa ga Artem Alexandrovich kansa.

Motsa jiki da wasanni don ciwon sukari na 2

Wanda zai iya yin taken labarin - "Ciwon sukari da Wasanni". Amma, kamar yadda mutane da yawa suka sani, motsa jiki da motsa jiki ra'ayoyi ne masu dangantaka, kuma a lokaci guda, ba daidai suke ba. Tunanin farko shine mafi fa'ida kuma yana nufin duk wani aikin da aka umarta na ƙwayar tsoka don tsayayya.

Ganin cewa na biyu yana nuna ma'anar nau'in ayyukan ƙwayoyin tsoka da aka bayyana, don lalacewar jiki gabaɗaya, kuma, dole, don samun matsakaicin (KYAU mafi girman.) Sakamakon wasu ƙwarewar jiki. Amsar tambayar "shin zai yiwu a buga wasanni tare da ciwon sukari?" Yana farawa kansa - ciwon sukari da wasanni basu dace ba, sai dai idan, mutum yana ƙoƙari don ingantacciyar rayuwa.

Nan da nan yin ajiyar wuri cewa labarin ya fi tasiri ga ayyukan motsa jiki a cikin nau'in ciwon sukari na 2. Wannan saboda nau'in 1 da nau'in ciwon sukari na 2 suna da dalilai daban-daban, da alamu na asibiti, da magani. Haɗin waɗannan nau'ikan sune karuwa a cikin matakan glucose na jini sama da al'ada, da kuma rikice-rikice na microcirculatory (microangiopathies), waɗanda ke tasiri tasoshin kodan da retina.

Manyan tasoshin jirgin ruwa da na matsakaici suma suna tasiri, yana haifar da atherosclerosis. Wannan yana nufin cewa haɗarin cututtukan zuciya da bugun jini yana ƙaruwa. Hankula ga duka nau'ikan ciwon sukari shine polyneuropathy. Haɓaka aikinsa yana sauƙaƙe ta microangiopathy da aka ambata a sama, wanda ke hana jijiyoyin abinci na yau da kullun. Amma, har zuwa mafi girma, mugu shine matakin glucose mai ɗorewa wanda yake shafar ƙarshen jijiya.

Glucose yana yin duk waɗannan dabaru masu datti saboda gaskiyar cewa a cikin taro mai zurfi yana manne da ɗabi'a daban-daban na ayyukan jijiyoyi, endothelium na jijiyoyin jini, har ma da sunadarai da ƙwayoyin jini. A dabi'ance, wannan ya keta haddin sunadarai na sunadarai, sabili da haka duk matakai sun dogara da waɗannan sunadarai. Amma sunadarai duka biyu magina ne da kuma tsarin duk hanyoyin tafiyar da rayuwa. A takaice, zamu ga cewa yawan glucose yana kara habaka tsarin da aiki. Mai duba a matakin salula.

Shin zai yiwu a shiga "wasanni" (inganta haɓaka ilimin lafiyar jiki) a cikin ciwon sukari

Gaskiyar cewa aiki na jiki a cikin nau'in ciwon sukari na 2 yana da amfani an daɗe an san kowa sosai har yana banal don faɗar da shi. Bayan haka, suna da kyau gaba ɗaya don kusan kowace cuta, sai dai a yanayin rashin cutar ko matsanancin rashin jiki. Abin sani kawai ya zama dole a auna nauyin da yakamata kuma zabi nau'insu daidai.

Me yasa motsa jiki yana taimakawa tare da ciwon sukari

A zahiri, fa'idodin horar tsoka don ciwon sukari na 2 suna da alaƙa da alaƙar haɓaka wannan cutar. Soilasa ta haɓaka shine ƙaddarar halittar jini, amma babban abinda ke haifar da motsa jiki shine tsawan ɗakunan sel tare da glucose. Wannan haɓakar glucose yana ƙarfafa insulin, wanda a cikin sa yake aika glucose a cikin tantanin halitta.

Wato, insulin - wani maɓalli ga ƙofar. A kowace tantanin halitta akwai ɗumbin irin waɗannan ƙofofin tare da kulle a jikin mai karɓar insulin. Saboda mayar da martani akai-akai, ana iya samar da hanyoyin kariya, saboda yawan glucose mai yawa yana da tasiri (TO). Tantanin yana fara canza makullan akan kofofin (canza saurin masu karban insulin), ko ma guduma kofofin suka mutu (tantanin ya dauki wani bangare na masu karbar nasa). Sakamakon sakamako mai raguwa ne ga aikin insulin.

Wannan shine inda nishaɗin ya fara. Glucose ba zai iya shiga cikin sel ba, wanda ke nufin cewa matakin cikin jini baya raguwa. Kuma mafi girma na glucose, da karfi kara kuzarin samar da insulin. Wannan yana haifar da hauhawar nauyi da raguwa daga cikin kayan aiki. Yanzu muna da matakan glucose kullum, duk da kara yawan insulin. Daga wannan lokacin, duk rikice-rikice na ciwon sukari da aka bayyana a sama sun fara haɓaka.

Kamar yadda aka riga aka ambata, ƙasa don haɓaka nau'in ciwon sukari na 2 nau'in halittar jini ne, da tsaba - ƙari mai yawa na glucose yana shiga cikin jini. Musamman ma wajibi ne don ƙarfafa rawar da ake kira carbohydrates mai sauri. Ana kuma kiran su carbohydrates tare da babban glycemic index. Waɗannan samfurori ne da ke haɓaka glucose na jini cikin kankanin lokaci. Zamu iya cewa duk lokacin da aka kawo bugun “sugar”. Muna yin la'akari da cewa kusan dukkanin waɗannan samfuran kirki ne, wanda ke nufin cewa mutane da yawa sukan ci su kuma suna ci a babban rabo.

A wannan yanayin, mafi kyawun abin da ya fara yi shi ne barin abinci tare da ƙayyadadden glycemic index, kuma gabaɗaya rage adadin carbohydrates. Amma, bayan karanta jerin wadannan samfuran, mutane kima ne suka yanke shawarar ce ban kwana ga wasun su ba. Saboda haka, matakin da ya dace zai zama aƙalla a rage yawan amfani da su, kuma je zuwa shirin B.

Ana magance matsalar ƙarancin albarkatu ta hanyar ƙara amfani da su. Haka kuma, yana da kyawawa cewa ya kwarara ne don mai kyau.

Kuma hakika, aikin jiki zaiyi wannan aikin daidai. Bayan haka, tsokoki tare da aiki mai aiki zasu cinye adadin glucose. Lokacin da tsokoki suke cikin hutawa, suma suna buƙatar makamashi don tallafawa rayuwa, amma wannan ƙaramin makamashi ne sosai kuma an karɓa daga mai mai. Sabili da haka, kawai tsarin aiki na jiki wanda aka tsara zai iya adana sel daga yawan sukari.

Menene amfanin motsa jiki ga mutumin da yake da ciwon sukari

Duk da haka, yana da amfani ga yawancin gabobin da tsarin:

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).

Powerarfin yana ba da ƙarin ƙaruwa sosai a cikin ƙarfi, kuma yana ba da gudummawa ga ginin tsoka. Ana cinye kuzari a cikin gajeren walƙiya da madadin tare da jinkiri. A wannan yanayin, jimlar yawan amfani ba ta da nauyin lodi.

Cons na waɗannan nau'ikan lodi: raunin da ya faru ga gidajen abinci, jijiyoyi, sakamako masu illa ga zuciya da hawan jini. Sun fi dacewa da matasa. Aƙalla har zuwa shekaru 50, kuma idan horo ya kasance ko ana gudanar dashi tun saurayi. Ana bada shawarar horo a karkashin kulawa na kwararren mai horarwa.

Loaurayen abubuwa masu ƙarfi suna ƙara ƙarfin hali, ɗaure da bushe jiki. Ana yin su na dogon lokaci kuma suna ba da gudummawa ga ƙona adadin kuzari, kuma ba ma carbohydrates kawai ba, har ma da mai. A cikin horo mai ƙarfi, babu manyan kololuwa a cikin karawa adrenaline. Wannan yana nufin cewa zuciya tana karɓar kaya daidai da matsakaici, wanda kawai zai ƙarfafa shi.

Tsarin numfashi yana aiki sosai. A lokacin ƙoshin bacci, asarar ɗumbin yawa na jiki ke fitarwa daga jiki, kuma tare da numfashi mai zurfi, tsarin tsarkakewa yana ƙaruwa. Kasusuwa da kayan aiki masu ƙarancin haske na kwarewa da illa, wanda kawai ke bayar da gudummawa ga ƙarfafa su.

Babu shakka, ƙaƙƙarfan motsi suna da yawa an fi so. Amma akwai kuma irinsu da yawa. Akwai abin da ya dandana na ɗanɗano da hasashe. Tabbas, sauran matsalolin kiwon lafiya, idan akwai, yakamata a yi la’akari.

Wasu mutane suna son gudu, amma wasu ba sa. Gudun yana contraindicated ga wasu saboda matsaloli tare da kashin baya ko ƙananan ƙarshen. Idan gudu bai zo ba, to, keke ko keke na iya zuwa. Horarwa mai karfin gaske ya hada da yin iyo, igiya mai tsalle, yin gyaran fuska da kuma doguwar tafiya (aƙalla awa ɗaya) a matsakaicin matsakaici ko sama kaɗan.

Bayan 'yan kalmomi ana buƙatar faɗi game da nau'ikan nau'ikan kaya kamar yoga, Pilates da sauran al'amuran. An tsara su don ƙarin harma da aibu a hali, aiki motsa jiki, da daidaita yanayin ciki. Suna ƙaruwa da kamun kai da azanci ga tafiyar matakai da ke faruwa a jiki.

Sun fi maida hankali kan murmurewa. Waɗannan kyawawan halaye ne waɗanda ke buƙatar mai da hankali da hankali mai zurfi. Suna da amfani sosai don amfani a kowane yanayi. Amma, ba sa ƙona adadin kuzari.

Waɗannan ayyukan suna iya haɓaka haɓaka aiki na jiki, idan an yi amfani da shi daidai. Wannan yana nufin cewa ɗayan gudu ko jirgin zagayawa zai faru tare da ingantaccen aiki da tasiri. Sake dawowa bayan motsa jiki shima zai yawaita. Mafi kyawun zaɓi shine juyawa tare da horo mai ƙarfi.

Ga waɗanda basuyi komai ba na dogon lokaci ko kuma basu taɓa yin komai ba, zai iya zama da wahala musamman a sati na biyu da na uku. Lallai, insulin mai tsananin yawa yana hana narkewar nama adi adi kuma gaba daya, tare da manyan canje-canje a jiki, akwai juriya koyaushe.

Tsohon tsarin a fili yana ƙoƙarin riƙe ƙarfinsa akan metabolism. Amma, yi imani da ni, tsarin kulawa na yau da kullun yana gyara al'ada, sannan dole ne kuyi ƙarancin sadaukarwa. Daidaitawar kwayoyin halittar jiki zai canza, kuma tare da shi karfin jiki.

Mafi nisanci, mafi karancin zai zama kwanakin da lalaci mai dadi ya mamaye dukkan jiki kamar sukarin sukari da raɗaɗin raɗaɗin motsin rai.Ko da akwai ƙananan malaise, rauni na rai, ko kawai mummunan yanayin gani, zaku iya har yanzu kuma ya kamata koda motsa jiki.

Ba kwa buƙatar tsawata wa kanku ko ƙoƙarin zubar da lamura da gangan. Abin da kawai cewa a irin waɗannan ranaku ya fi kyau a horar da ƙima, musamman a farkon darasi. Irin wannan horon yana fusata nufin kuma yana ƙarfafa amincewa da kai. Akwai sauran kwanakin da nauyin zai tafi cikin sauƙi da kyau.

Sakamakon da ingancinsa, ba shakka, ya dogara da dalilai da yawa, amma mafi mahimmanci da ma'aunin tuƙi a cikin hannayenmu, ko kuma a maimakon kai. Babu wanda yake hana mu motsawa da cinyoyinmu, kuma ba wanda ke hana mu numfashi. Bambancin kawai shine cewa wasu lokuta iska tana busawa a cikin shugabanci, kuma wani lokacin zuwa. Kuma mutumin da kansa yana da 'yanci ya zaɓi - don ci gaba da tafiya, ko don dainawa da juyawa!

DUKKAN ZUCIYA !! KOWANE YANZU ZAI KYAUTATA.

Na gode Artem Aleksandrovich don cikakken labarin da ɗaukar hoto na matsalar motsa jiki a rayuwar mutum tare da ciwon sukari na 2. Me kuke tunani a kan wannan? Jiran ra'ayoyinku. Kuna iya tambayar tambayoyinku, kuma Artem Aleksandrovich zai yi farin ciki don amsa muku.

Wannan duka ne a gare ni. Yanzu kuna da abincin kwakwalwa, kamar yadda suke faɗi. Latsa maɓallin maɓallin social media da ke ƙasa don gaya wa abokanka da dangin ku. Labarai don karɓar sababbin labarai ta imel kuma danna maballin kafofin watsa labarun dama a ƙarƙashin labarin.

Tare da dumi da kulawa, endocrinologist Lebedeva Dilyara Ilgizovna

Barka dai, Lyudmila. Idan kun rasa nauyi a farkon cutar kuma kuna buƙatar insulin a matakin farko, to, wataƙila kuna da nau'in ciwon sukari mai ƙwayar cuta. Idan baku buƙatar ƙona kitse, to, zaku iya haɗa ƙarfi da ƙarfi. Ga tambayar bambancin alamu. Akwai abubuwa masu yawa. Mu ba mutum-yaro-yaro ba ne ko injunan da aka tsara, mun fi kyau sosai kuma muna rikitarwa. Jikinmu yana ba da amsa ga dalilai da yawa, farawa daga abincin da kuka ci a baya, yana ƙare tare da zagayowar rana. Bugu da kari, dole ne a ɗauka a zuciya cewa mita kuma yana ba da kuskure. A cikin adadin abubuwan, alamu na iya bambanta. Kuma ta zahiri. nauyin ya zama dole, saboda duk halaye masu kyau na gabobin da tsarin suna faruwa tare da kowane kwayoyin, komai nau'in.

Peters-Harmel E., Matur R. ciwon sukari mellitus. Ganowa da magani, Aiki - M., 2012. - 500 c.
Balabolkin M. I., Lukyanchikov V. S. Clinic da kuma maganin mawuyacin yanayi a cikin ilimin endocrinology, Lafiya na - M., 2011. - 150 p.
"Wanene kuma a cikin duniyar ciwon sukari." Littafin Jagora wanda aka gyara ta A.M. Krichevsky. Moscow, gidan buga "Cibiyar Kasuwancin Art", 2001, shafuka 160, ba tare da tantance wurare dabam dabam ba.
Lodewick P.A., Biermann D., Tuchey B. Man da ciwon sukari (wanda aka fassara daga Turanci). Moscow - St. Petersburg, Binciken Gidan Binom na Binom, Nevsky Dialect, 2001, shafuka 254, kwafi 3000.

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.

Wanne irin wasanni ne ya shahara tsakanin masu ciwon sukari?

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