Yadda za a rasa nauyi tare da ciwon sukari: abinci don yawan kiba don asarar nauyi

Ciwon sukari na 2 wani cuta ne na yau da kullun wanda ƙwaƙwalwar ƙwayar cuta ta ci gaba da samar da insulin, amma ƙwayoyin jikin mutum suna zama masu tsayayya da shi. A matsayinka na mai mulkin, ana ganin wannan nau'in cutar a cikin maza da matan da suka riga sun wuce 40.

Idan babban dalilin cutar ana ɗaukar shi azamar gado ne, to ci gaban yana da alaƙar kai tsaye ne da nauyin masu haƙuri. An lura fiye da sau ɗaya waɗanda waɗanda suka yi nasarar rasa nauyi tare da nau'in ciwon sukari na 2 a lokaci guda suna fama da cutar "sukari".

Sabili da haka, duk wanda aka ba da cutar ta baƙin ciki ya kamata da farko ya jagoranci ƙoƙarin su don asarar nauyi. Tabbas, zai zama mai ban sha'awa a gare ku ba kawai don karanta shawarwarinmu ba, har ma don ƙware da kwarewar sirri na rasa nauyin ɗayan masu karatun mu tare da ciwon sukari.

Ta yaya za ku rasa nauyi tare da ciwon sukari na 2

Dokar farko da babban asarar nauyi tare da nau'in ciwon sukari na 2 shine rashi mara nauyi, daidaitaccen nauyi. Sharparancin kilo na iya haifar da rikice-rikice. Kuma maimakon kawar da cutar, mai haƙuri zai sami ƙarin additionalarin matsaloli.

Ta yaya za ku rasa nauyi tare da nau'in ciwon sukari na 2 ba tare da lahani ga lafiyar ba, amma a lokaci guda cikin sauri kuma na dogon lokaci? Akwai hanyoyi. Babban abu shine lura da wani salon rayuwa, yanayin da abinci. Gyara abinci mai gina jiki shine mabuɗin wannan aikin.

Anan ne ainihin ƙa'idodi waɗanda ke aiki don asarar nauyi a cikin nau'in ciwon sukari na 2:

1. Duk kayayyakin dabbobi dole ne a jefar dasu. Waɗannan su ne nama da kayayyaki daga gare ta (sausages, makiyaya, kayan gwangwani), madara da samfuran kiwo, gami da cuku, man shanu, margarine, fats dafa abinci. Offal (hanta, zuciya, huhu, kwakwalwa) za a iya haɗa su a cikin abincin ba fiye da sau 2 a wata ba,
2. Ya kamata furotin a jikinsa yakamata ya fito daga kifayen teku, kaji mai kauri (kaji ko turkey fillet), kamar yadda musabbabin namomin kaza ya dace,
3. Kashi biyu cikin uku na abinci don ciwon sukari na 2, idan daidaita nauyi ya zama dole, yakamata ya kasance kayan lambu da 'ya'yan itace,
4. Wajibi ne a rage yawan amfani da kayan abinci wanda ƙididdigar glycemic take da yawa - waɗannan su ne burodi da taliya daga gari mai tsabta, dankali. Kyakkyawan madadin zai kasance hatsi a cikin ruwa daga hatsi duka. Wannan ba zai taimaka maka kawai ka rasa nauyi ba, amma kuma zai kula da canje-canje a cikin sukari na jini,
5. Yin amfani da man kayan lambu ta kowane irin yayin rasa nauyi kuma ya kamata a rage.

Duk samfuran da ke hana ku rage nauyi ya kamata su ɓace daga gidan: Sweets da kukis ya kamata a maye gurbinsu da 'ya'yan itace sabo, berries da kayan marmari, dankali mai soyayyen da kuma yadudduka tare da burodin burodin burodi tare da burodin hatsi gaba ɗaya, da kuma kofi da soda a cikin abubuwan sha da ruwan' ya'yan itace. Don taimakawa canzawa zuwa sabon abincin zai taimaka yanayin ciki.

Mahimmanci: manufa ta farko da ke cikin nau'in ciwon sukari guda 2 shine sanya ƙwayoyin suyi aiki sosai, su gane insulin kuma su sha. Duk matakan, ciki har da rage cin abinci don daidaita nauyi, ya kamata a nufa da farko a wannan.

Aiki na jiki wajibi ne - kawai wannan hanyar sel suna fara "farka". A lokacin motsa jiki, hauhawar jini yana ƙaruwa, jijiyar nama tare da oxygen da abubuwan gina jiki suna inganta, tafiyar matakai na rayuwa. Wannan yana da mahimmanci ga nau'in ciwon sukari na 2.

Ana ba da shawarar wasanni masu zuwa:

• Yin iyo
• Duk wani nau'in wasannin motsa jiki,
• Hawan keke
• Tafiya
• Gymnastics.

Amma ya kamata ku tuna cewa ba ku iya yin rauni kuma nan da nan ku ɗauki manyan kaya. Idan matakin sukari na jini ya karu zuwa 11 mmol / l, kuna buƙatar tsayawa kuma ku guji wani ɗan lokaci.

Amma game da abincin don nau'in ciwon sukari na 2, ana bada shawarar cin kowane 3-3.5 hours, babu ƙari kuma babu ƙasa. Faya daga cikin rabin yakamata ya zama sabon kayan lambu ne ko 'ya'yan itatuwa, kashi ɗaya bisa huɗu yakamata ya kasance abinci mai gina jiki, sannan kuma rubu'in yakamata ya zama samfuran madara.

Wannan hanya ce da ke ba da gudummawa ga asarar nauyi a cikin cututtukan mellitus - ba tare da hare-haren hypoglycemia ba. Jimlar adadin kuzari a rana kada ta wuce 1500

Kimanin menu ga masu ciwon sukari na kwana 1

1. Karin kumallo: hidimar kowane irin hatsi a kan ruwa, ba tare da madara ba, sukari da man shanu, yanki na burodi mai hatsin rai tare da giya, gilashin ruwan 'ya'yan itace da aka matse sabo, hidimar salatin ɗan karas.
2. Abincin rana: apple guda ɗaya da kopin ganye ko kuma shayi na kore.
3. Abincin rana: wani yanki na kayan lambu miya, yanki na burodin abinci mai hatsi, yanki na nama mai dafa abinci mai laushi tare da salatin kayan lambu, gilashin Berry ba tare da sukari ba.
4. Abun ciye-ciye: pear 1 da gilashin shayi ba tare da sukari ba.
5. Abincin dare: cuku cuku ko cuku cuku ba tare da qwai da sukari ba, gilashin kowane madara mai tsami mara tsami.

Servingaya daga cikin hidimar garin shinkafa ko miya yana da kusan gram 250, wani yanki na salatin, cin nama ko kifi - 70-100 grams.

'Ya'yan itãcen marmari da berries, zaka iya zaɓar abin da ka fi so, tare da taka tsantsan sun haɗa da inabi da ayaba a cikin abincin.

Hankalin yana da amfani sosai ga masu cutar siga, ban da haka, akwai kyawawan girke-girke na shirye-shiryenta. Chicken da naman sa, hanta zasu zama kyakkyawan gurbi ga nama yayin abincin.

Motsa jiki da aka ba da shawara ga masu ciwon sukari

Hakanan hikima ce a shiga don wasanni don ya amfana kuma ya taimaka wajen kawar da ƙarin fam. Asmarfafa da yawa a cikin wannan yanayin zai cutar kawai: horo ga ci, har ma da tsauraran abinci "masu fama da yunwa", suna ba da izini sosai.

Adsa'idodi ya kamata ya zama kaɗan a farkon horo, kuma a hankali yana ƙaruwa. Ya kamata a gudanar da aikin motsa jiki don kamuwa da cuta a karkashin kulawa da kulawar mai horarwa.

Ga abin da 'yancin motsa jiki suke bayarwa yayin aikata kullun:

• Kyakkyawan cajin - ana samar da yanayi mai kyau na tsawon ranar,
• Amfani da adadin kuzari mai sauri
• Ayyukan tsarin zuciya yana kara motsawa - wanda ke nufin cewa kasusuwa da gabobin sun sami karin oxygen,
• Metabolism Yana Maganta
• Yawan kilo da kitsen jiki suna tafiya ta al'ada.

Kuma mafi mahimmanci: wasa wasanni, har ma da mafi yawan lodi, yana taimaka wajan daidaita matakan glucose na jini.

Lura: waɗannan marasa lafiya waɗanda ke zuwa wasanni akai-akai yakamata su tattauna da likitan halartar tambayar game da rage yawan ƙwayoyi. Sau da yawa wannan zai yiwu.

Yana da mahimmanci a zabi wasan da ya dace. Adsa'idar ya kamata ya kasance mai zafi, amma ba sassauƙa ba. Baya ga yin iyo da wasannin motsa jiki, ana nuna azuzuwa na kiɗa, tafiya, motsa jiki, kan kan tsalle.

Akwai wasu wurare na musamman waɗanda masu horarwa da likitoci suka kirkiro musamman ga marasa lafiya da ke fama da ciwon sukari na 2.

Ga samfurin motsa jiki samfurin.

1. Yin tafiya cikin wuri azaman motsa jiki. A hankali yakamata ka hanzarta hanzarta, sannan rage shi kuma, kuma da yawa a jere. Don ƙarfafa ɗaukar kaya, zaku iya hawa a kan diddige, to, a kan safa a madadin haka.
2. Ba tare da tsayawa ba, juya shugaban a cikin da'irar a daya shugabanci sannan kuma a daya shugabanci an ƙara. Ana ɗaukar wannan kashi daga kayan wasan motsa jiki na articular.
3. Bayan jujjuyawar kai, zaku iya yin jujjuyawar cikin kwatance daban-daban ta hanyar kafada, gwiwar hannu da wuyan hannu, da farko tare da kowane hannu daban, sannan tare da hannuwan biyu.
4. A karshen ana kara darussan karfin gwiwa tare da dumbbells. Ba su wuce minti 10.
5. Mataki na ƙarshe yana sake tafiya cikin wuri tare da raguwa mai sauƙi a hankali.

Ya kamata a gudanar da wannan hadadden sau biyu a rana - safe da yamma. Amma a mafi ƙarancin rashin jin daɗi, dole ne a dakatar da azuzuwan.

Idan mai haƙuri yana da kiba sosai kuma bai taɓa yin wasanni ba, kuna buƙatar farawa tare da motsa jiki na farko - kawai tafiya.

Lokacin da ya bayyana sarai cewa babu mummunan tasirin sakamako baya faruwa, a hankali zaku gabatar da darasi mai zuwa. Da dai sauransu har zuwa ƙarshe, har sai an daidaita duka abubuwan.

Menene kuma zai iya ba da gudummawa don asarar nauyi

Hanya mafi girma ga duk masu ciwon sukari sun rasa nauyi kuma suna sanya tsari na ciki - motsa jiki na numfashi daga yoga. Bugu da kari, yoga yana taimakawa wajen dawo da kwanciyar hankali. Wadanda suke yin yunƙuri sosai cikin yoga, basu taɓa fuskantar wahala da ruɗani ba.

Idan babu contraindications, kuma ciwon sukari baya tare da mummunan cututtukan zuciya da jijiyoyin jini, wanka ko sauna yana ba da kyakkyawan sakamako. An lura cewa bayan wanka a cikin masu ciwon sukari, yawan tattarawar glucose a cikin jini yana raguwa da kyau, kuma matakin ya kasance tsayayye na wani sa'o'i 5-6.

An yi bayanin wannan sakamako ta hanyar tsananin ɗumi da haɓakar kwararar jini. Amma bayan zaman a cikin ɗakin tururi, kuna buƙatar ɗaukar wanka mai sanyi kuma sha ƙoƙon kayan ado na ganye.

Hydromassage, wanda aka yi amfani dashi sosai don "tattara" kitse mai, ba a hana ko da rashin lafiya "sukari". Dangane da tasiri, daidai yake da yin tsarin wasan motsa jiki, tare da banbanci cewa mara haƙuri baya buƙatar yin komai.

Zai yiwu a bayar da shawarar tausa ga marasa lafiya da masu ciwon sukari idan babu contraindications, wannan kyakkyawan tsari ne ga masu ciwon sukari.

Yin gwagwarmaya fiye da kima tare da kamuwa da cuta irin su ciwon suga tsari ne mai wahala da tsayi. Ba za ku iya rasa nauyi ba fiye da gram 400 a cikin mako guda.

Kuma a nan gaba, koda bayan cimma sakamako da ake so, dole ne ku manne wa abincin ku kuma yi motsa jiki duk rayuwarku, kowace rana. Amma wannan rayuwar za ta kasance lafiya da ƙoshin lafiya, ba tare da magani da insulin ba.