Tafiya da ciwon sukari

Wasannin motsa jiki da nau'ikan motsa jiki waɗanda ke da amfani ga masu ciwon sukari suna da bambanci sosai, kuma kowane mutum ya zaɓi zaɓi mafi dacewa don kansa. Koyaya, yanayin ranar, yanayin kiwon lafiya, shekaru, da kuma abubuwan aikin aikin ba koyaushe zai iya bawa mai haƙuri damar halartar sassan wasanni ba, shiga cikin wasannin motsa jiki da kuma azuzuwan kungiyoyin lafiya, da sauransu. Amma akwai wani nau'in motsa jiki wanda yake samuwa ga kowane mutum kuma kusan ba shi da maganin hana haihuwa - wannan tafiya ce. Likitoci da masana kimiyya suna jayayya cewa tafiye-tafiye yau da kullun suna ba da gudummawa ga asarar nauyi kuma suna taimakawa rage haɗarin kamuwa da ciwon sukari na 2.

Tafiya tare da ciwon sukari

Motsa jiki yana da matukar muhimmanci don haɓakar hankalin ƙwayoyin sel zuwa insulin, kuma idan biyan kuɗi zuwa dakin motsa jiki yana da tsada ko kuma ba a rage lokacin aiki bayan ranar aiki, to sai a fara tafiya! Yin tafiya na mintuna 30-60 a rana shine mafi kyawun abin da zaku iya yi, kuma kodayake idan kun cika kiba ko rashin nauyi. Babban mahimmanci shi ne cewa kuna iya tafiya kowane lokaci, ko'ina: kawai kewaya cikin gari, filin shakatawa, yin shakatawa ko aiwatar da kwamitocin yau da kullun - sayayya a kasuwa da kantin sayar da kayayyaki. Kuna iya juyawa cikin tafiya da kuma hanya zuwa da daga wurin aiki, barin jigilar jama'a ko mota. Kuna iya tafiya shi kaɗai ko tare da abokai, safe ko yamma, rani da damuna. Sakamakon irin wannan motsa jiki yana kusan daidai da wanda yake gudana, don haka idan baku sami ingantaccen wasa ba, ku sami 'yancin bayar da fifikon tafiya. Bugu da kari, irin wannan aiki baya buƙatar kowane farashi na kuɗi, sai dai siyan takalmin mai laushi mai laushi mai laushi. Hakanan zaka iya, sa hannun jari a cikin fashin motoci wanda ke farkawa matakan ka kuma auna nesa, amma wannan ba lallai bane.

Akwai saurin tafiya da yawa: mai sauri (4-5 km / h), matsakaici (3-4 km / h) da jinkirin (2-3 km / h). Don tantance daidai yanayin da ya dace, ya zama dole don tantance alamomin jimirin aikinka. Kimantawa alama ta farko shine raunin zuciya a cikin wurin zama: mai kyau - 55-65, mai gamsarwa - 70-75, mara kyau - sama da 75. Bayan auna ƙimar zuciyarka, zaku iya gudanar da gwajin da ke biye - ku hau zuwa bene na huɗu ba tare da tsayawa ba. Idan bayan haka, kuna jin daɗi, babu wani ɗan gajeren numfashi kuma yawan bugun zuciya ya kai bugun 120 har minti ɗaya, sannan ana iya ɗaukar yanayin wannan mutumin da kyau.

Lokacin tafiya, masu ciwon sukari suna buƙatar bin ka'idodi masu zuwa:

• Bi numfashi - a cikin matakai 3, shawa, kuma bayan na gaba 3-4 - exhale,
• Ka da kanka kai tsaye, kada ka sassauta
• don tafiya, zaɓi wuraren da aka gyara sosai,
• Yi tafiya a cikin nutsuwa.

An yi imani da cewa mafi ƙarancin lokacin tafiya na yau da kullun ga mutumin da ke fama da ciwon sukari shine 1,5 hours (kimanin matakai 10,000), kuma ga mutum mai aiki za ku iya bin wannan tsarin: rabin sa'a a ƙafa da safe, zuwa aiki, rabin sa'a da yamma, dawowa daga aiki , da kuma wasu mintuna 30 kafin lokacin bacci.

Groupsungiyoyin tsoka da yawa suna cikin wannan aikin, wanda shine dalilin da ya sa tafiya yana da tasiri mai amfani akan zagayawa cikin jini, numfashi, aikin juyayi da aikin hawan jini. Ko da a cikin kwanciyar hankali da saurin motsi (a saurin kusan 3 km / h), ana haɓaka metabolism, kuma ƙarfin aikin tsoka ya bambanta da saurin, cunkoso, nesa tafiya, da kuma yanayin hanya. Samun dacewa da wannan aiki na zahiri shima a cikin gaskiyar cewa za'a iya sauƙaƙewa da kuma ƙaruwa.

Tafiya amfani

Yin tafiya kowace rana don minti 30-60, marasa lafiya ciwon sukari na iya samun fa'idodi masu zuwa:

• Inganta sarrafa glucose na jini. Motsa jiki yana taimakawa tsokoki su sha sukarin jini, yana hana glucose girma a cikin jini. Wannan tasirin na iya kasancewa na tsawon awanni ko ma kwanaki, amma ba ya dawwama. Wannan shine dalilin da yasa tafiya na yau da kullun yana da mahimmanci don ƙarin sa ido kan glucose jini.
• Tasiri mai amfani akan tsarin zuciya. Domin mutane masu ciwon sukari sun daukaka hadarin cututtukan zuciyaWannan muhimmiyar fa'ida ce.
• Gudanar da nauyi. Yin tafiya na yau da kullun yana ƙona adadin kuzari, wannan na iya taimakawa wajen sarrafa nauyi, wanda a biyun zai rage haɗarin rashin lafiya.

Yin tafiya da kulawa da ƙafar mai ciwon sukari

Lafiya na musamman yana da mahimmanci musamman ga mutanen da ke da ciwon sukari, saboda haka kulawar ƙafa Zai iya zama da amfani musamman idan kuna shirin shirin tafiya. Masara, abrasions, da raunin fata akan kafafu suna da wuyar ganewa, saboda kafafu na iya zama marasa hankali - ɗayan alamun cutar sankara. Raunin sannu a hankali yana warkarwa kuma yana iya kamuwa da kamuwa da cuta, yayin da ciwon sukari ke shafar wata alama - raguwar hauhawar jini a cikin ƙananan ƙananan jijiyoyin jini na ƙananan ƙarshen. Likita na orthopedist ko wasu masu ƙwararren kiwon lafiya na iya bayar da shawarar madadin wasu hanyoyin horo idan cutar ƙafafun tayi wahalar tafiya.

Farkon shirin tafiya

• Fara sannu a hankali da sauƙi. Yin tafiya na mintuna 5 zuwa 5 a rana ta farko abu ne mai karɓuwa idan hakan ne kawai zaka iya cimmawa. Babban abu shine rashin rauni ko rauni, wanda zai iya kawo ƙarshen shirin tafiya akan layin farawa.
Addara mintuna 5 ko 10 a mako. Ci gaba da haɓaka, kafa maƙasudin mintuna 45-60, biyar zuwa bakwai a mako. Wannan shine ingantaccen lokacin lokacin sarrafa glucose na jini.
• Raba tafiya zuwa matakai da yawa. Fewan 'yan mintuna na 10-15 suna da tasiri kamar tafiya ɗaya mai tsayi.

Bayani na musamman

A koyaushe sa munduwa mai alamar ciwon sukari da allunan glucose, caramel, ko kayan ciye-ciye mai daɗi yayin saukar da sukari na jini.
• Bi umarnin likitanka don lokacinda za a bincika glucose na jini. Masu ciwon sukari na iya buƙatar ɗaukar karatu kafin, bayan, da kuma yiwuwar yayin tafiya.
• Tabbatar bincika kafafunku bayan kowace tafiya don yankan, abrasion, and calluses.

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Yin tafiya, kamar yadda aka fada, da gaske masana suna da shawarar gaske daga kowane nau'in motsa jiki. Koyaya, ba kawai ga mutanen da ke fama da ciwon sukari ba. Dosed tafiya da kyau shafi jiki baki daya. Koyaya, a yanzu lokacin birni yana da matukar wahala a sami ingantaccen iska don tafiya, kuma biranen mu basu iya ba. Kuma, tabbas, yana da mahimmanci ga masu ciwon sukari su lura da matakan glucose na jini koyaushe.

Yin tafiya shine mafi kyawun tsarin motsa jiki, kuma ga masu ciwon sukari shima wani irin rigakafi ne na hana yaduwa a cikin jiragen. Bayan haka, tsokoki na ƙafa a cikin motsi suna aiki don haɓakar dawowar jinni zuwa zuciya. Sakamakon haka, dukkan aikin zagayon jini yana aiki, kuma ganuwar jiragen ruwa suna zama na roba.

Idan kun ci abinci a waje na akalla minti 20 bayan cin abinci, zaka iya samun ceto daga nau'in ciwon sukari na 2. Kuna buƙatar kawai yin tafiya ba kusa da hanyar da jigilar ke tafiya ba. Muna zaune a bene na 9 na sabon, kuma bayan shi daji ne na halitta, babu motoci ko ɗaya. Wannan shine iska mai kyau don numfashi! Ina sarrafa tafiya kawai da yamma, amma tsawon awa 2.

Kakana yana da ciwon sukari a cikin danginmu. Ya tsufa makaranta kuma, kamar yadda suke faɗa, kilomita arba'in ba da'ira bane a gare shi. Amma mun damu saboda kada ya wuce gona da iri. Gaya mini, wataƙila ana buƙatar wasu ƙuntatawa? Yana da shekara 72.

Amfanin aikin jiki

Daga cikin fa'idodin motsa jiki na motsa jiki, ya kamata a lura da waɗannan.

• Normalization na glycemia Manuniya.
• Overallara yawan juriya.
• Wallsarfafa bangon jijiyoyin jiki.
• Maido da isasshen ƙwayar ƙwayar abinci ta jiki. Wannan yana haifar da raguwar alama cikin haɗarin ci gaba da babbar annobar jijiyoyin jiki.
• Rage nauyi, ƙarfafa ƙwayar tsoka.

Dole ne a ɗauka a zuciya cewa don samun waɗannan tasirin, ya kamata a gudanar da azuzuwan a kai a kai kuma na dogon lokaci - aƙalla rabin sa'a. Jiyya ta hanyar motsa jiki ta hanyar nau'ikan nau'ikan ciwon sukari na 2 yana ba ku damar yin ba tare da rub drugsta magunguna ba.

Tafiya mai motsi ya kamata ya fara da nisa mai nisa wanda mutum zai iya cin nasara a cikin mintina 15 tare da matsakaici. Haka kuma, yakamata ya ƙare tare da raguwa cikin sauri. Wannan ya zama dole don hana canje-canje kwatsam a cikin karfin jini da bugun jini.

Ka'idodi na asali

Akwai shawarwari da yawa waɗanda zasu haɓaka matakin motsa jiki da dacewa.

1. Ya kamata ka manta game da injin hawa jirgi, mai hawa jirgi a cikin jirgin karkashin kasa ko jigilar birane, idan kana bukatar tsayawa kamar wata tsaya.
2. Yi amfani da hutun abincin rana don yawo.
3. Yayin kallon TV, lokacin da tallan tallace-tallace suka fara, kada ku je wurin dafa abinci, amma kuyi 10 squats.
4. Nemi wa kansa ɗan dabbobin da za ku iya tafiya da shi.

Sakamakon irin wannan ɗabi'a ba zai daɗe da zuwa ba. Ana iya ganin su ba kawai akan sikeli ba, glucometer, har ma a kan tufafi, wanda kuma dole ne a canza shi.

Don fara azuzuwan

Kafin ka fara kiran abin da ake kira horo, kana buƙatar shirya. Da farko dai, wannan ya shafi siyan takalmin da ya dace. Ya kamata ya dace da girman kuma ya zama mai dadi, yayin da yakamata a sami ma'ana ta matsin lamba.

Kar ku manta cewa kafin tafiya, kuna buƙatar dumama. Wannan zai taimaka wajen kiyaye tsokoki, gidajen abinci da jijiyoyi su kasance. Bayan tafiya, zaku iya yin abin da ake kira hitch - darasi don kwantar da jiki.

Ya kamata ku koyi yin tafiya daidai, wannan zai iya haifar da sakamako mafi inganci. An bada shawara don fara matakin daga diddige, a hankali canja wurin nauyin zuwa duka ƙafa. Yunkurin motsa jiki da nisan tafiya yana ƙaruwa a hankali, likitocin da ke halartar ya kamata su sa ido a wannan.

Gargadi masu mahimmanci

Ta bin waɗannan ƙa'idodin, ana iya hana yanayi mai rikitarwa.

1. Idan ka hango canji a cikin glycemia, zai fi kyau canja wurin horo.
2. Kada ku motsa jiki nan da nan bayan allurar insulin.
3. Wajibi ne don cinye isasshen ruwa, ku ma kuna buƙatar shan ruwa yayin tafiya.
4. Likitocin sun bada shawarar auna kimar glycemic kafin da bayan motsa jiki.

Sauran nau'ikan kaya

Baya ga tafiya na yau da kullun, a cikin shawarar da ake bada shawarar sau da yawa akwai Nordic tafiya, gudana da squats. Ya kamata a lura da shi nan da nan cewa ƙarshen ya kasance mafi nuna ga waɗanda ke da ciwon sukari kawai a farkon matakin, kuma babu wani ƙayyadadden ƙiba. Zai yi wahala sosai ga mutanen da ke da tarihin cutar sankara da kuma babban sashin jiki don sanin irin wannan matakin damuwa.

Nordic tafiya yana nufin sake dawo da tsarin tsoka, kamar yadda yake riƙe da jijiyoyin jini da zuciya. Yau ya zama sanannen sanannen aiki ga masu ciwon sukari a duk faɗin duniya. Ana ɗaukarsa azaman wasanni mai cikakken ƙarfi, tunda yana da kusan dukkanin tsokoki. A kan shelves na kantin sayar da wasanni akwai kyawawan zaɓi na sandunansu mata. Suna ba ku damar rage nauyin a baya da gwiwoyi, waɗanda ke shan wahala fiye da wasu.

Sakamakon tafiya Scandinavian, an cimma matakin da yakamata na motsa jiki, wanda ke da tasiri mai amfani akan dukkan gabobin da tsarin. Wannan na iya inganta lafiyar mai haƙuri sosai. Yawancin lokaci, likitoci sun ba da shawarar gudanar da azuzuwan da yawa a cikin wannan wasan tare da mai koyarwa don koyon yadda ake amfani da sandar daidai, tunda amfani da su ba daidai ba na iya haifar da raunin kafada kafada.