Motsa jiki don kamuwa da cutar siga

Aikin motsa jiki shine sharadin kamuwa da cutar siga. Tare da nau'in cuta ta 1, ana daukar wasanni a matsayin ɗayan hanyoyin inganta rayuwar rayuwa, haɗu da juna, da ƙarfafa tsarin cututtukan zuciya. A cikin nau'in ciwon sukari na 2, aikin jiki yana taimakawa kawar da juriya na insulin, hypercholesterolemia, hypertriglyceridemia kuma ana iya ɗayan ɗayan ɗayan zaɓin maganin taimako.

Likita na iya bayar da shawarar duk wani sabon motsa jiki sai bayan cikakken bincike. Hakanan, yanke shawara kan ko yana yiwuwa a ci gaba da ayyukan wasanni (bayan kafa bincike game da cutar sankara), yana da kyau a haɗa tare da ƙwararrun masani.

Aiki na jiki yana shafar yanayin gado na jijiyoyin jini, saukar karfin jini, sukari jini da sauran sigogi.

Sabili da haka, dole ne ka fara tafiya:

tsawaita jarrabawa daga likitan mahaifa,
electrocardiography (ECG),
nunawa don cututtukan cututtuka na yau da kullun.

A cikin wasu halaye, ban da glycemia, ana buƙatar gwajin fitsari don jikin ketone. Wannan binciken ana iya yin shi da kansa ta amfani da keɓaɓɓun kayan gwaji da ƙimar gwaji.

Wadanne azuzuwan ne aka bada shawarar?

Motsa jiki yana da kyau ga lafiya idan an aiwatar da la'akari da matakan aminci kuma akai-akai. Masana ilimin kimiyya suna ganin ya zama dole ga kowane mutum aƙalla mintina 150 na aerobic matsakaici a mako guda. Ana iya samun wannan adadin ta hanyar yin minti 20-30 a kullum ko sau 2-3 a mako na awa daya.

Don fahimtar idan motsa jiki ya ishe ku, ku auna yawan zuciyar ku da numfashi.

yana haifar da karancin numfashi (ba shi yiwuwa a yi waka a yayin wannan nauyin),
yana haifar da karuwa a cikin zuciya zuwa kashi 30-35% na asali (a cikin marasa lafiya da ba su karɓar masu amfani da beta-blockers da makamantansu).

Wuce kima na iya haifar da gajiya da wahala. Bugu da kari, yawan motsa jiki yana kawo rashin kwanciyar hankali a jiki. Sabili da haka, yana da mahimmanci don zaɓar yanayin da ya dace da kuma ƙarfin azuzuwan. Ga yawancin marasa lafiya, shawarar mai horar da masu motsa jiki na iya zama da taimako. Dole ne a faɗakar da wannan gwani game da rashin lafiyarsa.

Contraindications zuwa horo na wasanni

Marasa lafiya tare da masu ciwon sukari, waɗanda ke da ƙwarewa ga hanyoyin kulawa da kansu, suna iya shiga cikin kowane irin ilimin motsa jiki. Amma marassa lafiya yakamata suyi wata hanya ta bambanta game da wasanni (yi kokarin kauce wa tashin hankali da nau'in matsananciyar damuwa).

Don haka, yana da kyau a ki:

ruwa mai ruwa
rataya tarzoma,
hawan igiyar ruwa
dutse
waƙa,
daukewar nauyi
yar iska
hockey
kwallon kafa
gwagwarmaya
dambe da sauransu

Irin wannan horo yakan haifar da hypoglycemia a cikin yanayi idan yana da wahala a dakatar da shi. Har ila yau, suna da matuƙar haɗari dangane da raunin da ya faru.

Shekaru da cututtukan haɗin gwiwa na iya taƙaita zaɓin kaya. Don haka, alal misali, raunikan tsarin musculoskeletal yana rage ikon gudu da sauran nau'ikan wasannin motsa jiki, da sauransu.

Cutar sankara kanta da kuma rikice-rikicinta na iya haifar da iyakantaccen lokaci ko na dindindin.

tare da karuwa da sukari na jini zuwa 13 mM / l tare da ketonuria mai ƙayyadadden (acetone a cikin fitsari),
tare da karuwa da sukari na jini zuwa 16 mM / l har ma ba tare da ketonuria ba,
marasa lafiya da haemophhalmus ko retine detachment,
marasa lafiya a cikin farkon watanni 6 bayan lashen coagulation na retina,
marasa lafiya masu ciwon sukari da ke fama da cutar siga,
marasa lafiya tare da karuwa mai yawa ba tare da kulawa ba.

Ya dace mu guji wasanni:

tare da tabarbarewa a cikin ikon sanin yanayin hypoglycemic,
tare da keɓaɓɓen sensorimotor neuropathy tare da asarar zafi da jijiya mai laushi,
tare da matsanancin ciwon kai mai nakasar kansa (orthostatic hypotension, bugun jini, hauhawar jini),
tare da nephropathy a cikin matakin proteinuria da gazawar koda (saboda hadarin hauhawar jini),
tare da kwayar cuta, idan haɗarin kamewar baya yayi yawa.

Motsa jiki da maganin kwantar da hankali

Marasa lafiya da ke karɓar maganin insulin a yayin horon motsa jiki galibi suna fuskantar yanayin rashin lafiyar jiki. Aikin likita da mai haƙuri da kansa shi ne don kiyaye yiwuwar faɗuwar sukari cikin jini.

Dokokin Tabbatar da irin wannan rigakafin:

extraauki karin carbohydrates (1-2 XE ga kowane saurin kaya),
gudanar da aikin kai-da-kai kafin aiki da kuma bayan aikin jiki,
don ɗauka idan aka sami raguwa mai yawa a cikin sukari na jini 1-2 XE a cikin nau'i na carbohydrates mai sauƙi (ruwan 'ya'yan itace, shayi mai dadi, Sweets, sukari).

Idan an shirya karamin nauyin kusan kai tsaye bayan cin abinci, kuma matakin sukari na glucometer ya wuce 13 mM / L, to, ba a buƙatar carbohydrates.

Idan kaya yana da tsawo kuma mai zurfi, to kuna buƙatar rage kashi na insulin da kashi 20-50%. A cikin yanayin cewa aikin jiki yana da matsananciyar ƙarfi kuma ya wuce fiye da awanni 2-4, akwai haɗarin hauhawar jini yayin hutu na dare mai zuwa da safe gobe. Don guje wa irin waɗannan sakamako, ya zama dole don rage kashi na insulin maraice ta 20-30%.

Hadarin yanayin rashin lafiyar da yanayin ƙarfin halinsa ɗaya ne ga kowane mai haƙuri.

matakin farko na glycemia,
yau da kullun da allurai guda daya,
irin insulin
tsananin da tsawon lokacin kaya,
mataki na karbuwa na haƙuri ga azuzuwan.

Shekarun mai haƙuri da kasancewar cututtukan concomitant suma suna da mahimmanci.

Yi motsa jiki a cikin tsofaffi

Hatta tsofaffin marasa lafiya da ke da yawan cututtukan da ke daɗaɗaɗɗa suna buƙatar ƙarfafa su don motsa jiki. Irin waɗannan masu haƙuri za a iya ba da shawarar da za su iya zama masu yiwu wa tsarin motsa jiki, motsa jiki, aikin jiki a gida. Ga marasa lafiya da nakasassu, an bunkasa motsa jiki don yin a gado (yayin kwance ko zaune).

A cikin tsofaffi, motsa jiki yana inganta yanayin tunanin mutum kuma yana taimakawa ci gaba da alaƙar jama'a.

Loaukar abubuwan da aka zaɓa:

inganta hankali insulin
rage bukatar magani
rage hadarin farko da ci gaban atherosclerosis,
ba da gudummawa ga daidaituwar hawan jini.

Dangane da binciken likita, tsofaffi sun fi kula da ilimin jiki fiye da matasa. Ta hanyar ƙara horo na yau da kullun a far, zaka iya ganin sakamako mai kyau koyaushe.

Lokacin da ake ba da horo ga tsofaffi marasa lafiya, yana da mahimmanci a la'akari da halayen da ke da alaƙa da tsufa na kwayoyin tsufa. Yana da mahimmanci musamman don sarrafa aikin tsarin zuciya.

Yayin horo, yana da kyau a ci gaba da bugun zuciya a matakin 70-90% na mafi yawan shekaru. Don ƙididdige wannan ƙimar, dole ne ka rage shekarun mai haƙuri daga 200 kuma ku ninka da 0.7 (0.9). Misali, ga mara lafiya mai shekara 50, raunin zuciya da ake so: (200-50) × 0.7 (0.9) = 105 (135) bugun da minti daya.

Hakanan kuna buƙatar fara horo tare da kula da karfin jini kuma maimaita wannan hanya sau da yawa yayin zaman. Kafin loda, matsin ɗin ya kamata ya zama ƙasa da 130/90 mm Hg. Yana da kyawawa don ci gaba da haɓaka ƙimar systolic da diastolic yayin motsa jiki a cikin kewayon 10-30%.

Horar da marasa lafiya masu kiba

Haɗuwar kiba da ciwon sukari cuta ce ga irin wannan cuta. A cikin irin waɗannan marasa lafiya, aikin jiki yana da mahimmanci don daidaita nauyi. Shirin rage nauyin nauyi koyaushe ya hada da horo. Manufar su ita ce ƙara yawan amfani da makamashi a kowace rana.

A cikin marasa lafiya masu kiba, koda tafiya shine ingantacciyar hanya mai sauƙi don horarwa. Wannan aikin na jiki baya buƙatar kowane kayan aiki da kayan aiki na musamman. Kuna iya shigar da waɗannan ayyukan a kowane lokaci na shekara.

An shawarci marasa lafiya su fara da jinkirin tafiya a cikin sabon iska. A hankali, kuna buƙatar ƙara tsawon lokaci da saurin azuzuwan. Yin tafiya abu ne mai kyau don tsarin motsa jiki na yau da kullun.

Kuna iya haɗawa da tafiya akan ayyukan yau da kullun. Wannan zai kara sadaukar da kai. Misali, yana da kyau ayi tafiya wani bangare na aiki. Zaku iya barin jigilar mutum da jama'a, haɓaka, masu hawa.

Za'a iya ba da ƙarin ƙwararrun masu haƙuri da ƙwaƙwalwar motsa jiki. Misali, iyo, amai da tsallakewa suna dacewa sosai ga marasa lafiya masu kiba. Wadannan abubuwan sun hada da manyan kungiyoyin tsoka. Suna ba da gudummawa ga saurin amfani da makamashi, wanda ke nufin sun rage nauyin jiki.

fara dukkan darasi tare da dumin-dumi,
sannu-sannu ƙara ƙarfi da tsawon horo,
don sarrafa darussan motsa jiki
daina wasanni nan da nan bayan cin abinci,
tune zuwa cikin babbar hanyar yaƙi da kiba,
Dakatar da horo nan da nan idan kun ji rashin lafiya (mayya, alamun rashin ƙarfi, ciwon zuciya).

Yana da mahimmanci musamman ga marasa lafiya masu kiba su guji matsanancin nauyin da ke mamaye zuciya. Don zaɓar yanayin mafi kyau, kuna buƙatar ƙidaya bugun dama a yayin motsa jiki kuma bayan su. Idan yawan zuciya ya wuce kima, ana bada shawara a rage tsawon lokacin aikin da tsananin su. A hankali, haƙurin motsa jiki zai ƙaru. Sannan zai yuwu a kara lokacin horo.

Rashin nauyi mai nauyi ta hanyar wasanni mara nauyi kuma yana saurin motsawa. Rage nauyi a cikin watanni 6 ya kamata ya zama 10% na nauyin farko.

Ciwon sukari da motsa jiki

Horo na tsari yana da tasiri mai kyau ga lafiyar gaba ɗaya:

ƙara ƙarfin hali
saukar karfin jini
ƙarfi yana ƙaruwa
sarrafa kai na nauyin jiki yana kafawa.

Kayan azuzuwan da aka shirya daidai suna kawo wa masu cutar ciwon suga ƙarin fa'idodi.

Misali, yana kara karfin jiki ga insulin, wanda hakan zai baka damar amfani da karami don rage yawan glucose. Bugu da kari, an rage hadarin kamuwa da cututtukan zuciya, barci yana inganta, kwanciyar hankali da kuma karfafa danniya yana kara karfi.

Kafin fara azuzuwan, ya kamata ku nemi shawarar likitan ku.

Horo mai ƙarfi yana ƙaruwa da ƙwayar tsoka ta hanyar rage ƙarfin jinkirin insulin. Rashin aikin Cardio baya haifar da karuwa a cikin ƙwayar tsoka, amma yana shafar aikin insulin.

Binciken da aka yi kwanan nan ya nuna cewa motsa jiki sau 10 sun fi tasiri fiye da adadin kwayoyi (Glucophage, Siofor).

Sakamakon yana daidai da rabo zuwa rabo daga mai a cikin kugu da ƙashin ƙwayar tsoka. Babban adadi yana rage shi.

Ma'aikata sama da watanni 2-3 suna ƙaruwa da haɓakar insulin. Marasa lafiya suna fara rasa nauyi da ƙwazo, kuma matakan glucose sun zama masu sauƙi don sarrafawa.

Nau'in nau'in ciwon suga na 1

Ya kamata a rarrabawa horo zuwa matakai uku:

dumama na mintina 5: squats, tafiya a wuri, kaya kafada,
motsawa na minti 20-30 kuma ya kamata ya zama 2/3 na jimlar nauyin,
koma bayan tattalin arziki - har zuwa 5 da minti. Wajibi ne a sauƙaƙe sauƙaƙewa daga gudana zuwa tafiya, da yin motsa jiki don hannu da jiki.

Nau'in na masu fama da cutar siga sau da yawa suna fama da cututtukan fata.

Bayan horo, tabbas yakamata a ɗauki wanka ko goge da tawul. Sabulu yakamata ya sami pH na tsaka tsaki.

Type 2 ciwon sukari danniya

Ngarfi a cikin nau'in ciwon sukari na II yana taimakawa kawar da cututtukan haɗin gwiwa. Koyaya, bai kamata koyaushe yin motsa jiki don ƙungiyar tsoka ɗaya ba, ya kamata su musanya.

Horarwa ta hada da:

Squats
turawa
kaya masu nauyi tare da kaya masu nauyi.

Horo na Kadio yana taimakawa karfafa zuciya da daidaita yanayin karfin jini:

a guje
tsallake
yin iyo
hawa keke.

Masu ciwon sukari dole ne su canza ƙarfi da nauyin kadar: wata rana za su gudu, kuma na biyu don shiga motsa jiki.

Arfafa ya kamata a hankali ƙara ƙaruwa yayin da jiki ke ƙaruwa da ƙarfi. Wannan ya zama dole don ci gaba da haɓaka motsa jiki.

Nau'in nau'in ciwon sukari na 3

Ciwon sukari yana tsoron wannan maganin, kamar wuta!

Kawai kawai buƙatar nema ...

Babu wani martani na hukuma a cikin da'irar likitocin da ke kamuwa da cututtukan type 3. Wani tsari mai kama da haka yana cewa mara lafiyar yana da alamun guda iri na nau'in I da II.

Kula da irin waɗannan marasa lafiya yana da wahala, saboda likitoci ba za su iya tantance ainihin bukatun jikin mutum ba.

Tare da ciwon sukari mai rikitarwa, ana shawartar mutane da su tafi yawon shakatawa.

A tsawon lokaci, ya kamata lokacin su da ƙarfi ya ƙaru.

Yayin motsa jiki, asarar ruwa tayi asara. Shan ruwa mai yawa yayin motsa jiki don dawo da ma'aunin ruwa

Ciwon sukari da Wasanni

Ana lura da kyakkyawan sakamako a cikin motsa jiki tare da motsawar motsa jiki na yau da kullun, wanda zai ba ku damar ɗauka hannu da ƙafa. Wasanni masu zuwa suna haɗuwa da waɗannan halaye:

tafiya
tsere
yin iyo
jirgi
hawa keke.

Of musamman muhimmanci ne tsari na azuzuwan. Koda ƙananan hutu na aan kwanaki yana rage sakamako mai kyau.

Kuna iya farawa tare da tafiya mai sauƙi. Wannan darasi yana da tasiri sosai saboda yana tilasta matsakaicin aikin aikin insulin, wanda jiki ya haifar ko ya fito daga waje.

Fa'idodin tafiya mai natsuwa:

kyautatawa da kyautatawa,
rashin kayan aiki na musamman,
asarar nauyi.

Tsaftace gidan ya zama horo mai amfani

Daga cikin abubuwanda aka yarda dasu akwai:

tsabtace gida
yi tafiya a cikin iska mai kyau
rawa
aiki na mutum mãkirci,
hawa matakala.

Kada ku fara bazuwa tare da horo mai tsanani. Game da cutar sankara, ƙaramin abu da ƙara yawan motsa jiki zai zama mafi kyau. Misali, tafiya tare da kare ana iya tsawaita kullun tsawon 'yan mintina.

Ko da kuwa yawan ƙwayar motsa jiki, ya zama dole a bincika matakin glucose koyaushe. Yi wannan a cikin aji, kafin da bayan su. Dole ne a yarda da dukkan manipulation tare da aikin motsa jiki tare da likita.

Sakamakon aiki na jiki akan matakan glucose

A lokacin da ake aiki da jiki a cikin jiki akwai matakai da yawa na tsarin ilimin halitta.

Glucose da aka karɓa daga abinci ana watsa shi zuwa tsokoki na aiki. Idan akwai isasshen girma, yakan ƙone a cikin sel.

A sakamakon haka, matakin sukari yana raguwa, wanda ke shafar hanta.

Shagunan glycogen da aka adana a nan suna rushewa, suna samar da abinci don tsokoki. Duk wannan yana haifar da raguwa a cikin yawan sukarin jini. Tsarin da aka bayyana ya gudana a jikin mutum mai lafiya. A cikin masu ciwon sukari, zai iya faruwa daban.

Sau da yawa akwai rikitarwa a cikin hanyar:

kaifi a cikin sukari,
m karuwa a cikin glucose taro,
samuwar kwayoyin ketone.

Babban abubuwanda ke tantance faruwar wadannan hanyoyin zasu zama:

matakin farko na sukari
lokacin horo
gaban insulin
tsananin lodi.

Yin rigakafin hauhawar jini

Hanyar da ba ta dace ba zuwa lokacin da aka sanya aikin motsa jiki na iya haifar da matsaloli masu girma.

Kafin fara azuzuwan yau da kullun, dole ne ɗaiɗaiku tantance irin nau'in motsa jiki wanda ya dace. Za a ba da ƙarin cikakkiyar bayani game da endocrinologist.

Koyaya, a kowane yanayi, ana yin nazarin glucose. A wasu halaye, wajibi ne don kara darajar abinci mai gina jiki. Increasearin carbohydrates na iya faruwa kafin ko bayan motsa jiki, gwargwadon halayen metabolism.

Administrationarin gudanarwar insulin zai ƙayyade irin aikin da ake yi.Dole ne mai haƙuri ya san ainihin abin da kaya suke da amfani a gare shi.

Akwai da yawa shawarwari:

tsari yana da mahimmanci sosai a cikin ciwon sukari. Kowane mako, aƙalla aji uku ana yin sa, wanda tsawonsa ya fi minti 30,
theara kaya a cikin ɗan gajeren lokaci yana ƙara buƙatar carbohydrates, wanda aka kwashe da sauri. Matsakaici, motsa jiki na dogon lokaci yana buƙatar ƙarin insulin da karuwa a cikin abinci mai gina jiki,
yayin da kaya ke ƙaruwa, haɗarin haɓaka ƙarancin jini yana ƙaruwa. Wannan yana nufin cewa insulin aiki sosai more 'yan awanni bayan motsa jiki. Hadarin yana ƙaruwa idan ayyukan sun kasance cikin ingantaccen iska,
tare da ɗaukar nauyin dogon lokacin da aka shirya, yana halatta don rage yawan insulin, tasiri wanda ke faruwa bayan sa'o'i 2-3,
yana da mahimmanci don jin jikin. Abun jin daɗi yana nuna matakai marasa ƙarfi a cikin jiki. Rashin hankali yakamata a tilasta ƙarfi don rage ƙarfin ko tsawon azuzuwan. Ana buƙatar mai ciwon sukari don guje wa ci gaban alamun bayyanar cututtuka (rawar jiki, bugun jini, yunwar da ƙishirwa, yawan urination), wanda ke haifar da canji mai ƙarfi a cikin matakan glucose. Zai haifar da dakatar da horo kwatsam,
aikin jiki yakamata ya kasance tare da abinci mai kyau, kuma ba uzuri bane ga yanayin rashin tsari. Amfani da adadin kuzari tare da begen yin wuta yayin motsa jiki bai cancanci yin aikin ba. Wannan yana haifar da cikas ga sarrafa nauyi,
Tsarin darussan motsa jiki ya kamata yayi la'akari da shekarun mai haƙuri. A shekaru masu zuwa, ƙaramin abu a cikin kayan ya isa,
Aiki tare da nishadi,
ba za ku iya magance babban taro na glucose na fiye da 15 mmol / l ko kasancewar ketones a cikin fitsari. An buƙata don ƙananan zuwa 9.5 mmol / l.,
Dole ne a rage insulin da yake aiki lokaci zuwa 20-50%. Ousaukar matakan sukari a yayin azuzuwan zai taimaka wajen daidaita sashi,
simpleauki carbohydrates mai sauƙi zuwa azuzuwan don hana rage sukari,
don marasa lafiya a kan abinci mai ƙarancin carb, yayin da suke rage matakan glucose, cinyewa har zuwa 6-8 g na carbohydrates mai sauri.

Kariya

Yayin aiki na jiki, masu ciwon sukari dole su kiyaye waɗannan ƙa'idodi:

Kullum sai ka auna sukarinka,
tare da matsanancin kaya, ɗauki 0.5 XE kowane awa 0.5,
tare da babban aiki na jiki, rage sashi na insulin da kashi 20-40%,
a farkon alamun hypoglycemia, kuna buƙatar cin abinci na carbohydrates,
Kuna iya yin wasanni kawai tare da rage yawan sukari a cikin jini,
rarraba daidai ta jiki.

Wajibi ne a yi tsari:

safe gymnastics
wasanni masu aiki bayan 'yan awanni bayan cin abincin rana.

Contraindications

Aiki na jiki a cikin ciwon sukari yana da contraindications:

matakin sukari ya zarce 13 mmol / l kuma kasancewar acetone a cikin fitsari,
m abun ciki mai sukari - har zuwa 16 mmol / l,
retinement, eyeorrhage,
ciwon sukari da ke fama da cutar siga
kasa da watanni 6 da suka shude bayan kamuwa da laser coagulation,
hauhawar jini
rashin hankali ga alamun bayyanar cututtukan jini.

Ba duk ɗauka bane sun dace da masu ciwon sukari. An shawarce su da su guji wasannin motsa jiki da damuwa:

ruwa
hawan dutse
nauyi
rataya tarzoma,
kowane yaki
yar iska
wasannin lamba: kwallon kafa, hockey.

Bidiyo masu alaƙa

Ka'idodi na asali don dacewa da masu ciwon sukari:

Don sarrafa hanyar ciwon sukari, ban da abinci mai dacewa, motsa jiki yana da mahimmanci. Koyaya, dole ne mai haƙuri ya san abin da aka yarda da shi. An haɗa hadadden ɗin akayi daban-daban tare da yin la'akari da shekaru, cututtuka na kullum da kuma yanayin yanayin mai haƙuri.

M Shawara ga Wasanni na Ciwon Mara

Babban shawarwarin da ya kamata a bi yayin gudanar da motsa jiki ga mutanen da ke fama da cutar siga sune kamar haka:

Wajibi ne a tsananta sarrafa yawan glucose a jikin mai haƙuri. Don wannan, ana aiwatar da ma'aunin sukari na jini a cikin jini na jini kafin horo, yayin wasanni da kuma bayan horo. Ya kamata a daina yin horo idan sukari ya faɗi ƙasa da al'ada.
Ya kamata a tuna cewa tsarin motsa jiki da safe yana haifar da raguwa a cikin adadin insulin wanda kake son shiga jikin mai haƙuri.
Yayin horo, dole ne ku sami glucagon ko samfurin tare da babban abun ciki na carbohydrates mai sauri.
Ya kamata mai haƙuri ya bi tsarin musamman na abinci da tsarin abinci.
Kafin horo, idan ya cancanta, yin allurar insulin cikin ciki ana yin ta. Ba da shawarar allurar insulin a cikin kafa ko hannu kafin motsa jiki.
Ya kamata ku ɗauki abinci mai kyau 'yan awanni kafin wasa wasanni.
Yayin aiwatar da wasanni, ya kamata ku sha ruwa mai yawa kuma yayin horo, ruwa ya kamata ya kasance koyaushe.

Shawarwarin da aka nuna suna gabaɗaya kuma kusan. Kowane mai ciwon sukari ya shiga cikin wasanni, halartar endocrinologist yana ɗaukar daidaitattun daidaituwa na yawan insulin, rage cin abinci da kuma matakin motsa jiki. Tare da sukari na jini fiye da 250 MG%, bai kamata a bar mai haƙuri da ciwon sukari yin motsa jiki ba. Hakanan wasanni suna contraindicated a cikin ci gaban ketoacidosis a cikin jiki.

Kafin horon, yakamata a yi gwajin damuwa, wanda a cikin sa ake lura da faruwar halaye da halaye iri daban-daban na ci gaban sukari a cikin jikin mutum.

Yin wasanni tare da ciwon sukari an yarda da shi ne bayan an karɓi duk sakamakon binciken jiki da kuma nazarinsu.

Kafin fara wasanni na yau da kullun, likitan yakamata ya ba da shawarwari ga mara lafiya a kan yadda ya fi kyau wajen yin darussan.

Kowane mutum yana da nasa halaye na jikin mutum, don haka likita ya haɓaka shawarwarinsa la'akari da nau'in cutar da halayen mutum na mutum.

Tare da nau'in ciwon sukari na 2 ko nau'in 1 na ciwon sukari, an kafa tsarin motsa jiki wanda zai iya amfanar da jiki kuma ba ya cutar da shi.

Ka'idodi na asali na dacewa ga masu ciwon sukari

Kafin fara azuzuwan motsa jiki na yau da kullun, ya kamata ku nemi likitan ku. Anwararren endocrinologist-diabetologist kawai wanda ke bi da mara lafiyar zai iya sanin duk tarihin likita kuma yana da ikon tantance yanayin mai haƙuri daidai. Likita mai halarta yana yanke hukunci akan abin da aka ba da izinin jiki kuma a cikin wane girma.

Tambayar zabin motsa jiki da tsananin ne aka yanke hukunci daban-daban, sabili da haka, alal misali, horarwar da aka bada shawarar ga mutum daya mai dauke da ciwon sukari na 2 bazai dace da wani mutum mai irin wannan ciwon suga ba. Wannan na faruwa ne sakamakon gaskiyar cewa kowane gabobi yana da nasa halaye na mutum na ilimin kimiya.

Yayin horo, yakamata a kula da matakin glucose a jiki.Idan ana sanya nauyin jiki a jiki, ana lura da raguwar matakan glucose. Hakan ya biyo bayan cewa likitan da yake yi wa mara lafiyar ya kamata ya rage ƙimar yawan insulin don yin allura. Don ƙayyade nawa ake buƙata don rage adadin ƙwayar da ke ɗauke da insulin, ya zama dole a auna taro na sukari a cikin jini a cikin komai a ciki kafin darasi da rabin sa'a bayan ƙarshen horo.

Don samar da ingantaccen sakamako akan jiki, kaya yayin horo, alal misali, tare da nau'in ciwon sukari na 2, mellitus, ya kamata a ƙara hankali. Wannan hanyar za ta ba ka damar horar da tsokoki na jiki ba kawai, har ma don aiwatar da horo na ƙwaƙwalwar zuciya - abin da ake kira cardiotraining, wanda zai ƙarfafa myocardium da inganta aikin jiki, yana hana haɓakar rikice-rikice da ke tattare da ci gaban ciwon sukari mellitus.

Tsawon lokacin horo ya kamata ya fara da mintuna 10-15 sau ɗaya a rana kuma sannu a hankali yana ƙaruwa zuwa minti 30-40. An ba da shawarar yin motsa jiki kwanaki 4-5 a mako.

Bayan an daidaita adadin insulin da aka yi amfani dashi, yakamata a daidaita abinci mai gina jiki. A cikin abincin, yakamata mutum yayi la'akari da raguwa a cikin yawan amfani da insulin, kazalika da ƙara yawan bukatun jikin mutum dangane da horarwa don samar da makamashi.

Gyara abinci game da canje-canje a rayuwa yana faruwa ne ta masanin diabetologist.

Rulesarin dokoki don motsa jiki na masu ciwon sukari

A yayin aiwatar da horo, ana bada shawara don sarrafa abin da kuke ji. Wajibi ne don sanin ko yin motsa jiki a cikin takamaiman rana ta matakan abun ciki na sukari a jikin mai haƙuri. A cikin abin da ya faru da safe ƙwayar ƙwayar ƙwayar plasma ba ta da ƙasa 4 mmol / L ko ya wuce darajar 14 mmol / L, ya fi kyau a soke wasanni. Wannan ya faru ne saboda gaskiyar cewa tare da ƙarancin sukari a cikin jiki, haɓakar haɓakawar jini yana yiwuwa yayin horo, kuma tare da babban abun ciki, akasin haka, haɓakar hyperglycemia.

Yakamata a daina motsa jiki a cikin masu ciwon suga idan mai haƙuri ya sami matsanancin ƙarancin numfashi, abubuwan jin daɗi a cikin yankin zuciya, ciwon kai da tsananin kishi. Idan kun gano waɗannan alamun a yayin zaman horo, ya kamata ku nemi likita don shawara da kuma daidaitawa ga hadaddun motsa jiki.

Bai kamata ku daina motsa motsa jiki ba da sauri. Don samun sakamako mai tasiri akan jiki, azuzuwan ya kamata na yau da kullun. Sakamakon wasa wasanni ba ya bayyana nan da nan, amma bayan wani lokaci. Lokacin da kuka dakatar da motsa jiki, sakamakon ingantaccen sakamako baya dadewa, kuma matakin suga na jini ya sake tashi.

Lokacin gudanar da azuzuwan a cikin dakin motsa jiki ya kamata zaɓi madaidaicin takalmin wasanni. Wannan ya faru ne saboda gaskiyar cewa yayin gudanar da wasanni, ƙafafun haƙuri suna fuskantar nauyi mai nauyi, wanda, idan an zaɓi takalman da ba daidai ba, na iya haifar da ɗamara da sikeli.

Wannan halin ba shi da yarda ga mai haƙuri da ciwon sukari mellitus, musamman ga waɗanda ke fama da ciwon sukari na nau'in 2, wanda neuropathy na kafafu zai iya haɓaka. Lokacin da wannan cin zarafin ya faru, akwai keta hakkin samar da jini zuwa ƙananan ƙarshen.

Fata a kafafu sakamakon ci gaban cutar ya bushe ya zama mai kauri da rauni. Raunin da aka samu a saman irin wannan fata yana warkar da dogon lokaci. Lokacin da ƙananan ƙwayoyin cuta suka shiga cikin raunin da ya haifar, ƙwayar ƙwayar cuta ta tara, kuma lokacin da aka cire shi, wata kututturewa tayi a wurin rauni, wanda akan lokaci yana haifar da rikitarwa, kamar ciwon suga.

Yanke shawarar yin motsa jiki, ya kamata ku zabi nau'in dacewa da dacewa don azuzuwanku. Zabi ya dogara da kasancewar ko rashin ƙarin cututtuka.

A wasu halaye, ana iya haɗa aikin motsa jiki tare da aiwatar da darussan ƙarfi.

Shawarwarin don marasa lafiya da ke cikin horo mai ƙarfi

Yin amfani da ƙarfin motsa jiki yana da sakamako na warkewa a jikin mai haƙuri kawai idan an daidaita abinci mai gina jiki kuma mai haƙuri ya ci daidai da sabon abincin abincin kuma tsananin gwargwadon tsarin da aka tsara musamman.

Lokacin yin motsa jiki mai ƙarfi, mai haƙuri da ciwon sukari ya kamata ya tsayar da kula da lafiyarsa da yanayin gaba ɗaya na jiki. Lokacin da alamun farko na karkacewa daga yanayin al'ada suka bayyana, an shawarci mai haƙuri ya ƙi yin aikin motsa jiki.

Ya kamata a tuna cewa wasan kwaikwayon motsa jiki tare da kayan wuta yana da rauni. Kada kuyi matsanancin damuwa a jiki.

Don farawa da barbell ko kaya masu nauyi zasu kasance bayan an shirya jikin daidai gwargwado don irin wannan aikin.

Lokacin yin aikin toshewar darussan motsa jiki, ya kamata a bambanta su saboda ci gaban tsoka da ya faru.

Bayan aiwatar da nauyin anaerobic a jiki, ya kamata a yi hutu don cikakken shakatawa na ƙwayar tsoka. Bidiyo a cikin wannan jerin suna ci gaba da taken wasannin motsa jiki.

Wani irin wasanni zan iya tare da ciwon sukari?

Ciwon sukari mellitus (DM) ba matsala ba ce ga kowane horo. Akwai bincike don tabbatar da cewa horo mai nauyi da kuma motsa jiki na zuciya suna inganta sarrafa sukari na jini.

Horo mai ƙarfi yana taimakawa gina tsoka, da tsokoki, bi da bi, shan glucose da kyau. Masu karɓar insulin sun zama masu hankali ga insulin, wanda ke ba da nau'in masu ciwon sukari iri don rage yawan ƙwayoyi. Haɗin ƙarfin horo da cardio zasu taimaka wajen ƙona kitse mai ƙyalli da sauri kai nauyi na al'ada ga masu ciwon sukari na II.

Ba a hana contraindication zuwa cututtukan ciwon sukari ba, amma kafin fara azuzuwan, dole ne ka fara tuntuɓar likitanka don samun shawarwari, daidaita abinci mai gina jiki da sashi na kwayoyi. Kuna buƙatar ziyartar likita ko da kuna shirin motsa jiki a cikin matsakaici na motsa jiki, kamar yin iyo ko yoga.

Lura cewa wasu motsa jiki ko kuma duk wani nau'in motsa jiki ba zai dace da kai ba idan kana da raunin tsarin musculoskeletal, cututtukan varicose, cututtukan zuciya, da cututtuka na gabobin gani.

Taƙaitawar Wasanni

Mutanen da ke da ciwon sukari ya kamata su kula sosai da kansu da kuma yadda suke ji:

Kula da sukari na jini ta hanyar rikodin alamun da safe a kan komai a ciki, kafin horo da mintuna 30 bayan wasanni.
Gina tsarin abinci mai dacewa kafin motsa jiki - tabbatar da cewa ku ci carbohydrates kamar sa'o'i 2 kafin motsawar. Idan tsawonsa ya wuce rabin sa'a, ya kamata ku sha ruwan 'ya'yan itace ko yogurt don samun karamin yanki na carbohydrates da ke narkewa cikin sauƙi kuma ku guji ƙin jini. A wasu halaye, yana da kyau a yi abin sha mai narkewa kafin a fara azuzuwan, amma duk wadannan takamaiman maki ya kamata a tattauna tare da likitanka.
Ciwon sukari na II wanda yake haifar da ciwon neuropathy - zagayawa cikin jini a cikin tasoshin yana da damuwa kuma duk wani rauni zai iya juyawa ya zama mummunan rauni. Sabili da haka, zaɓi madaidaicin takalma da sutura don dacewa. Sanya sneakers na kwanciyar hankali kuma bincika kafafunku bayan aikinku.
Idan da safe matakin sukari yana ƙasa da 4 mmol / l, ko sama da 14 mmol / l, to, zai fi kyau a ƙi wasanni a wannan ranar.
Kula da kanka - fara tafiya zuwa duniyar dacewa tare da gajeren gajeren motsa jiki, sannu a hankali suna ƙara tsawon lokacinsu, sannan kuma ƙaruwa (calorizator). Ga mai farawa, farkon farawa zai zama gajeren wasan motsa jiki na mintuna 5-10, wanda a hankali zaku kawowa daidaitattun mintuna 45. Gajarta darasi, da yawanci zaka iya motsa jiki. Matsakaicin ingantacce shine matsakaiciyar matsakaici 4-5 a mako.

Yana da mahimmanci matuƙar mahimmanci ga masu ciwon sukari su zama daidai kuma a hankali a hankali. Ana iya tantance tasirin wasanni bayan dogon lokaci na horo na yau da kullun, amma ana iya ruguje shi idan kun daina wasanni kuma kun koma rayuwar da kuka saba. Horarwa tana rage matakin sukari, kuma tsawon hutu yana kara shi. Don kiyaye kanku kullun cikin kyakkyawan tsari, zaɓi mafi ƙarancin wasanni, yi shi a kai a kai kuma tare da nishaɗi.