Wasan motsa jiki da ciwon sukari

Fa'idodin motsa jiki na motsa jiki ga mutanen da ke tare da su ciwon sukari. Yanzu masana kimiyya sun yi imani da cewa shirin motsa jiki na nau'in ciwon sukari na 2 yakamata ya haɗa da tsarin yau da kullun na horo mai ƙarfi. (Masana sun ba da shawarar cewa duk mutanen da ba su da cututtukan cututtukan motsa jiki suna motsa jiki aƙalla sau biyu a mako.) An nuna horo mai ƙarfi don inganta alamun. nau'in ciwon sukari na 2 kuma yana iya sanya mutum da ciwon sukari a hanya zuwa lafiyar lokaci mai tsawo.

Benefarfin Horarwa mai ƙarfi

Nazarin ya nuna cewa horar da ƙarfi na iya taimaka wa mutanen da ke da ciwon sukari ta hanyar inganta ƙarfin jikin mutum don amfani da shi insulin da glucose. Wannan saboda:

Kuna fuskantar karuwa a cikin yawan ƙwayar tsoka, wanda ya haɓaka ƙirar kuzarinku da ƙone adadin kuzari da sauri. Kona Kalori yana Taimakawa Matsayinka jini karkashin iko.

Ikon tsoka don adana glucose yana ƙaruwa tare da ƙarfin ku, wanda yake sa jikinku ya daidaita jini jini.

Rage yawan kitse zuwa jikin tsoka yana raguwa, yana rage adadin insulin da jikinka yake buƙata don taimakawa adana ƙarfi a cikin ƙwayoyin mai.

Har ila yau ana lura da kyakkyawan sakamako lokacin da mutane masu fama da ciwon sukari na 2 ke haɗuwa da horo mai ƙarfi tare da motsa jiki na yau da kullun. Dukkanin tsarin motsa jiki suna aiki tare don ƙirƙirar fa'idodi na kiwon lafiya mafi kyau.

Matsalar Kariya

Horo mai ƙarfi na iya hana wasu daga matsalolin rikitarwar cututtukan siga:

Rage haɗarin cututtukan zuciya

Taimakawa Ikon Jinnu

Yourara yawan ƙwayar cholesterol ɗinku, raguwa mara kyau cholesterol

Asingara yawan ƙashi na kashi

Hana atrophy da asarar tsoka saboda tsufa

Farkon shirin horo mai ƙarfi

Shirin horarwar ƙarfi ya haɗa da aiwatar da motsi, musamman akan na'urar kwaikwayo ta TRX CLUB PACK, wacce ke aiki akan wasu rukunin tsoka. An rarraba horo ƙarfi zuwa cikin darasi, adadin maimaitawa da hanyoyin:

Motsa jiki shine takamaiman motsi wanda ke aiki don gungun tsokoki, alal misali, ɗaga dumbbells don biceps ko latsa benci daga kirji.

Maimaitawa - kammalawar motsi ɗaya, alal misali, ɗaga dumbbell a cikin biceps, sannan rage ƙasa zuwa matsayin sa na asali.

Komawa - yawan maimaita yawan motsa jiki daya akayi tare, hanyoyin sun kasu kashi biyu.

Shawarwarin Diungiyar Ciwon Cutar Rana

Yi motsa jiki na kwana biyu zuwa uku a mako tare da aƙalla kwana ɗaya hutu tsakanin azuzuwan (don ba tsokoki damar hutawa da murmurewa)

Daga 8 zuwa 10 darasi na ƙarfi a cikin zama guda ɗaya, saboda duk manyan kungiyoyin tsokoki na jiki da na ƙananan aiki suna aiki

Motsa jiki mai ƙarfi ko matsakaici. Intensarancin ƙarfi ya ƙunshi nau'i biyu ko uku na 15 sakewa tare da nauyin haske. Matsakaicin matsakaici ya haɗa da tsari biyu ko uku na 8 zuwa 12 tare da nauyi mai nauyi. Yakamata a sami hutun mintuna 2 zuwa 3 tsakanin saiti.

Lokacin horo daga mintuna 20 zuwa 60

Nemi izini daga likitanka. Kamar yadda tare da kowane shiri na motsa jiki, yakamata ku nemi likitan ku kafin fara horo mai ƙarfi.

Mai da hankali kan kamanninku. Koyaushe kula da yanayin da ya dace. Tabbatar yin motsa jiki daidai yadda ake buƙata, koda kuwa yana nufin yakamata ku yi ƙarancin nauyi.

Numfasa daidai. Yi taɗi yayin ɗaukar kaya masu nauyi da ƙuna yayin saukar da shi.

Bada izinin iri-iri. Daga lokaci zuwa lokaci, canza motsa jiki a cikin motsajin ku ko canza adadin sa ko abubuwan reps.

Nemi taimako. Idan kuna buƙatar wasu jagora, la'akari da haɗin gwiwa tare da mai horarwa ko shiga ƙungiya a wasan motsa jiki na gida.

Koyaushe ka ba kanka lokaci don murmurewa. Kada kuyi motsa jiki tare da tsokoki ko gidajen abinci waɗanda suke jin azaba. Watau, kar a overdo shi.

Gina Jiki (horo mai ƙarfi) don nau'in 1 da nau'in ciwon sukari na 2

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.

Idan kana da nau'in ciwon sukari na 2, karanta shirinmu na magani. Daga gare shi wajibi ne don koyon cewa sanadin nau'in ciwon sukari na 2 shine juriya na insulin - rashin kyawun ƙwayoyin sel zuwa aikin insulin. Jurewar insulin yana da nasaba da yawan adadin tsokoki zuwa nauyin kitse a ciki da a wuyan ku. Yawancin ƙwayar tsoka da ƙarancin mai a jiki, mafi kyawun aikin insulin yana aiki akan sel kuma mafi sauƙi shine magance ciwon sukari.

Sabili da haka, kuna buƙatar shiga cikin motsa jiki na ƙarfi don gina tsokoki. Har ila yau horo mai ƙarfi yana da amfani ga marasa lafiya da masu ciwon sukari na 1, domin suna basu damar jin ƙoshin lafiya, duba da kyau, ƙara ƙarfi da ƙimar kansu. Menene bada karfi? Wannan shine ɗaukar nauyi (dumbbells da barbell), horarwa akan masu kwaikwayo, jan abubuwa da turawa.

Menene amfanin horarwar ƙarfi don ciwon sukari

Ngarfafa ƙarfi a cikin dakin motsa jiki yana haifar da bayyanar kyakkyawan jin daɗin tsokoki da ƙara ƙarfin jiki. Amma kowane mutum yana da waɗannan sakamakon a hanyar su. Za ku iya lura da mutane da yawa waɗanda ke yin wannan aikin gina su ɗaya. A wasu watanni, wasun su zasu sami ƙarfi da ƙarfi, yayin da wasu ba za su sami canje-canje ba kwata-kwata. Haƙiƙa ya dogara da kwayoyin halittar da mutum ya gada.

Mafi yawancinmu muna wani wuri tsakanin tsaka-tsakin biyun. Wani saboda ƙirar jiki yana ƙaruwa, amma a waje ne ba a lura da shi. Sauran mutumin, ya yi akasin haka, yana samun tsokoki na taimako, amma ba ta ba shi ƙarfi na gaske ba. Na ukun ya karɓi duka biyun. Trainingarfafa horo mata yawanci suna da ƙarfi sosai, amma a fili ba abin lura ba ne a gare su.

• Ilimin Jiki ga masu ciwon suga. Yadda ake motsa jiki tare da nishaɗi
• Neman zaman lafiya, yin iyo da sauran motsa jiki
• Yadda za a haɗu da motsa jiki na iska da anaerobic
• Ga marasa lafiya da ciwon sukari tare da rikitarwa - motsa jiki tare da dumbbells mai haske

A kowane hali, zaku sami babban fa'idodi daga mai amfani da mai son amateur. Za su taimake ka ka iya sarrafa maganin ka, ka kuma kawo wasu fa'idodi - na zahiri, hankali da zamantakewa. Ka tuna: motsa jiki na ajiyar zuciya ya ceci rayukanmu, kuma horar da karfi ya sa ya cancanci. Horon Cardio yana tafe, iyo, ruwa, hawan keke, da sauransu. Suna ƙarfafa tsarin zuciya, yana daidaita hawan jini, hana tashin zuciya kuma don haka ya ceci rayuka. Exercarfafa motsa jiki yana warkar da matsaloli masu dangantaka da shekaru tare da gidajen abinci, kuma suna ba da damar tafiya kai tsaye, ba tare da ɓarna ko faɗuwa ba. Sabili da haka, sakamakon azuzuwan motsa jiki, rayuwar ku ta cancanci.

Haka kuma, duk wani nau'in motsa jiki yana kara ji da ƙwayoyin sel zuwa insulin kuma yana inganta sarrafa nau'in 1 da masu ciwon sukari na 2.

Yadda ayyukan motsa jiki ke shafan cholesterol

Motsa jiki mai karfi yana kara matakan “kyau” cholesterol a cikin jini kuma yana rage triglycerides. Karatun da aka yi kwanan nan ya nuna cewa horarwar ƙarfi (anaerobic maimakon aerobic) shima yana rage matakan ƙwayar cuta mara kyau. Mene ne mai kyau da mara kyau cholesterol, zaku iya koya dalla-dalla a cikin labarin "Cutar gwaji".

Dr. Bernstein ya kusan shekara 80, wanda ya yi shekaru 65 yana zaune tare da nau'in ciwon sukari na 1. Yana yin kayan aikin motsa jiki a kai a kai kuma yana cin ƙwai kowace rana don karin kumallo. A cikin littafin, yana alfahari cewa yana da cholesterol jini, kamar dan tseren Olympic. Babban rawar, ba shakka, ana yin shi ta hanyar abincin low-carbohydrate. Amma horarwar ƙarfi kuma yana ba da gudummawa mai mahimmanci ga wannan. Karatun jiki na yau da kullun yana rage haɗarin bugun zuciya, bugun jini, da ƙwanƙwasa jini tare da jinin haila. Wannan saboda jinin jini yakan zama al'ada, raguwar bugun jini da kuma matakin fibrinogen a cikin jini yana raguwa.

Gina jiki yana da mahimmanci ba kawai ga tsokoki na mu ba, har ma da ƙasusuwa. Babban bincike mai zurfi ya tabbatar da cewa horar da ƙarfi yana taimakawa ƙara yawan ƙashi, rage haɗarin osteoporosis. Kamar dai tsokoki, jikin yana kiyaye ƙasusuwa lafiya kamar yadda ake amfani da su. Idan kun jagoranci salon tsinkaye kuma ba kuyi amfani da ƙasusuwa ba, to sannu a hankali ku rasa su. Yin motsa tsokoki tare da horo mai ƙarfi, ku ma ƙarfafa ƙasusuwa. A ƙarshe, dukkanin tsokoki suna haɗe da kasusuwa. Lokacin da ƙwayoyin tsoka suka yi kwangila, kasusuwa da gidajen abinci suna motsawa, suna samun nauyin da suke buƙata, don haka ana kiyaye su daga lalata da ke da shekaru.

• Yadda za a kula da ciwon sukari na 2: dabarar-mataki-mataki-mataki
• Nau'in magungunan ciwon sukari na 2: labarin dalla-dalla
• Allunan Siofor da Glucofage
• Yadda ake koyo don jin daɗin ilimin jiki

• Tsarin kula da cutar sukari na 1 na manya da yara
• Lokacin gudun amarci da yadda ake shimfida shi
• Hanyar allurar insulin mara jin zafi
• Ana kula da nau'in 1 na ciwon sukari a cikin yaro ba tare da insulin ta amfani da abincin da ya dace ba. Tattaunawa da dangi.

Yadda ake tsara horo na ƙarfi

Da fatan za a sake karanta ƙuntatawa game da ilimin ilimin motsa jiki don rikitarwa na ciwon sukari. Yawancin ƙuntatawa suna da alaƙa musamman horo mai ƙarfi. A lokaci guda, shirye-shiryen motsa jiki tare da dumbbells na haske ga masu fama da cutar sankara sun dace da kusan kowa. Zai zama da amfani koda ciwon sukari ya haifar da rikice-rikice a cikin idanu da / ko kodan. Darussan da aka gabatar a ciki suna da haske wanda haɗarin kowane rikicewa ya kusanci sifili.

Ko da kuna da wuraren da ku ke da kuɗin da za ku ba ku kanku tare da ɗaki mai zaman kansa tare da mashin motsa jiki, har yanzu ya fi kyau kada kuyi wannan, amma don zuwa dakin motsa jiki na jama'a. Saboda akwai wani wanda zai koya maka yadda ake horarwa, kuma ka tabbata cewa kar ka cika aiki da shi. Gidan motsa jiki yana kula da yanayin da zai ƙarfafa ku don horarwa, maimakon wauta ko'ina. Kuma yawancin injunan motsa jiki na gida basa amfani kuma an rufe su da ƙura.

Ayyukan kwantar da hankali sune mafi haɗari dangane da raunin da ya wuce kima. Ci gaba zuwa gare su na ƙarshe, lokacin da kun riga kun zama ƙwararrun 'ƙwararrakin'. Lokacin da ka ɗaga sandar, to koyaushe wani ya kamata ya kasance kusa da inshora. Kuna iya yin ba tare da mashaya ba. Yi amfani da dumbbells da motsa jiki a kan injin motsa jiki daban. Zai dace da amfani da dumbbells, kuma ba waɗanda ke kunshe da manyan faranti masu nauyi ba (pancakes). Duka dumbbells suna da aminci saboda karnukan pancakes sukan zube, faɗuwa, kuma zasu iya cutar da yatsunku.

Yana da mahimmanci don koyar da ƙarfin motsa jiki da yawa kamar yadda zai yiwu don horar da rukuni na tsoka daban-daban. Kula da hannuwanka, gwiyoyin hannu, kafadu, kirji, ciki, baya, da wuyan wuyanka. Hakanan kuyi aiki akan duk masu kwaikwayo don ƙungiyoyi daban-daban na tsokoki na ƙafa waɗanda zasu kasance cikin dakin motsa jiki. A cikin ƙananan rabin jikin mutum yana ƙunshe da ƙananan rukunin tsoka fiye da na sama, saboda haka, ƙarancin motsa jiki a gare su. Idan kun ziyarci dakin motsa jiki kowace rana, to wata rana zaku iya yin motsa jiki don rabin jikin, da kuma gobe - don ƙananan rabin jiki. Domin bayan motsa jiki anaerobic, tsokoki suna buƙatar sama da sa'o'i 24 don cikakken murmurewa.

Turawa-kayan motsa jiki - mafi yawan araha mai karfin araha

A cikin ƙarshen wannan labarin, Ina son in jawo hankalinku na musamman ga turawa. Wannan nau'in horo ne na araha mai araha, saboda baya buƙatar sayan dumbbells, barbells, da kayan aiki masu dacewa. Ba lallai ne kwa zuwa dakin motsa jiki ba. Za'a iya yin amfani da kwari sosai a gida. Ina bayar da shawarar yin nazarin littafin “100 turawa cikin makonni 7” wanda Steve Spiers ya rubuta.

Idan kuna cikin ƙarancin yanayin jiki, to sai ku fara turawa daga bango, daga tebur ko daga gwiwoyinku. Bayan 'yan makonni, tsokoki suna ƙaruwa, kuma yana yiwuwa a tura sama daga ƙasa. Da farko nazarin iyakancewar ilimin jiki game da ciwon sukari. Idan turawar motsa jiki ba su dace da ku ba saboda dalilai na kiwon lafiya, to sai ku yi amfani da tsarin gwaji tare da dumbbells mai haske ga masu fama da masu fama da cutar siga. Turawa sune mafi kyawun zaɓi don motsa jiki mai ƙarfi, kuma a lokaci guda suna da tasiri sosai don haɓaka kiwon lafiya. Suna tafiya lafiya tare da horo don tsarin zuciya.

Motsa jiki don kamuwa da cutar siga

A cikin hadaddun jiyya na nau'in ciwon sukari na 2, akwai wata muhimmiyar mahimmanci ta biyu bayan bin abinci mai ƙarancin carb - wannan aikin motsa jiki ne.

Ilimin jiki, wasanni, ya zama dole, kazalika da karancin abincin carb, idan mai haƙuri yana son ƙara ji da ƙwayoyin sel to insulin ko kuma ya rasa nauyi.

Ciwon sukari na Type 1 yana buƙatar taka tsantsan, saboda a cikin marasa lafiya saboda motsa jiki, sarrafa sukari na jini na iya zama da rikitarwa. Amma koda a wannan yanayin, fa'idodin da wasanni ke kawowa sun fi ƙarfin rashin damuwa.

Kafin ka fara motsa jiki, ya kamata ka tattauna wannan tare da likitanka. Wajibi ne a fahimci cewa tare da nau'in 1 da nau'in ciwon sukari guda 2 akwai jerin kyawawan abubuwan ban sha'awa na motsa jiki daban-daban, motsa jiki ba koyaushe zai zama cikakke ba.

Koyaya, tattaunawa tare da likita game da motsa jiki har yanzu yana da wuya.

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:

1. wane irin aiki ne ake yi, menene ainihin ke kawo nishaɗi
2. 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'idar 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 sel zuwa insulin, kodayake, har ma mafi kyawun wasan motsa jiki wanda aka yi a kai a kai zai 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.

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.

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 motsa jiki kuma ba sa bin abincin karam.

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:

1. hawan keke
2. yin iyo
3. Lafiya ya gudana
4. 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:

1. Yana da mahimmanci a fahimci iyakokin da suka tashi daga rikice-rikice masu ciwon sukari da kuma bi su,
2. Siyan takalman wasanni masu tsada, sutura, kayan aiki, biyan kuɗi zuwa wuraren wanka ko kayan motsa jiki basu da gaskiya,
3. Wajibi ne don samun ilimin motsa jiki ya zama mai isa, wanda yake a yankin da aka saba,
4. 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.
5. Ya kamata a zaɓi motsa jiki a cikin irin wannan hanyar don gina tsoka da haɓaka haƙuri,
6. Shirin a farkon ya ƙunshi ƙananan kaya, akan lokaci, mawuyacinsu yana ƙaruwa,
7. Ba'a yin motsa jiki na anaerobic na kwana biyu a jere akan rukunin tsoka iri ɗaya,
8. 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. Tare da 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:

1. jiki aiki ya kamata a za'ayi isasshen lokaci,
2. A cikin jinin da kake bukata koyaushe ka wadatar da insulin,
3. farkon taro ne na sukari jini kada yayi 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 an dauki wannan da sauƙi, 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!

Nawa ne ke fama da ciwon sukari?

Kimanin kashi 7% na mutanen duniyarmu suna fama da ciwon sukari.

Yawan marasa lafiya a Rasha yana karuwa kowace shekara, kuma a halin yanzu akwai kusan miliyan 3. Na dogon lokaci, mutane na iya rayuwa kuma ba su zargin wannan cutar ba.

Gaskiya ne gaskiya ga manya da tsofaffi. Yadda ake rayuwa tare da irin wannan cutar kuma mutane nawa ne suke rayuwa da ita, zamuyi nazari a wannan labarin.

Daga ina cutar take fitowa?

Bambanci tsakanin nau'in 1 da nau'in ciwon sukari na 2 ƙaramin abu ne: a cikin duka halayen biyu, matakin suga na jini ya hau. Amma dalilan wannan yanayin sun bambanta. A nau'in 1 mellitus na ciwon sukari, ana lalata tsarin garkuwar jikin mutum, da ƙwayoyin ƙwayoyin cuta kamar yadda 'yan kasashen waje da shi.

Ta wata hanyar, rigakafin ku yana “kashe” sashin. Wannan yana haifar da mummunan yanayin ƙwayar cutar hanji da kuma rage yawan insulin.

Wannan halin halayen ne na yara da matasa kuma ana kiransa ƙarancin insulin. Ga irin waɗannan marasa lafiya, allurar rigakafin insulin an wajabta ta rayuwa.

Ba shi yiwuwa a bayyana ainihin dalilin cutar, amma masana kimiyya daga ko'ina cikin duniya sun yarda cewa ana gādo da ita.

Abubuwan da aka tsinkaya sun hada da:

1. Damuwa Sau da yawa, ciwon sukari yana tasowa cikin yara bayan kisan iyayensu.
2. Kwayar cutar ta kwayar cuta - mura, amai, amai da sauran su.
3. Sauran rikicewar hormonal a cikin jiki.

A cikin nau'in ciwon sukari na 2, karancin insulin na faruwa.

Yana tasowa kamar haka:

1. Kwayoyin sun rasa hankalin insulin.
2. Glucose yana iya shiga cikinsu kuma yana zama ba'a bayyana shi a cikin tsarin jini.
3. A wannan lokacin, sel suna ba da siginar zuwa cututtukan fata cewa ba su sami insulin ba.
4. Kwayar ta fara samar da sinadarin insulin, amma sel ba su tsinkayi hakan ba.

Don haka, ya nuna cewa kumburin yana samar da insulin al'ada ko ma ya ninka yawan insulin, amma ba a shan shi, kuma glucose a cikin jini yayi girma.

Dalilai na yau da kullun akan wannan sune:

• ba daidai ba salon
• kiba
• mummunan halaye.

Irin waɗannan marasa lafiya an tsara su da magunguna waɗanda ke inganta ƙwaƙwalwar ƙwayoyin cuta. Bugu da kari, suna buƙatar rasa nauyi da sauri. Wani lokacin raguwa na ko da kilo kilo kawai na inganta yanayin mai haƙuri, kuma yana daidaita glucosersa.

Shin yaushe ne masu ciwon sukari suke rayuwa?

Masana kimiyya sun gano cewa maza masu fama da ciwon sukari na 1 suna rayuwa shekaru 12 ƙasa, kuma mata 20 ne.

Koyaya, yanzu ƙididdiga tana ba mu wasu bayanai. Matsakaicin tsawon rayuwar marasa lafiya da ke dauke da ciwon sukari na 1 ya karu zuwa shekaru 70.

Wannan ya faru ne saboda gaskiyar cewa ilimin magunguna na zamani yana samar da analogues na insulin ɗan adam. A irin wannan insulin, begen rayuwa yana ƙaruwa.

Hakanan akwai hanyoyi da yawa da hanyoyin sarrafa kai. Waɗannan nau'ikan glucose ne daban-daban, matakan gwaje-gwaje don tantance ketones da sukari a cikin fitsari, famfo na insulin.

Cutar tana da haɗari saboda kullun haɓaka sukari na jini yana shafar gabobin "manufa".

Wadannan sun hada da:

• idanu
• kodan
• tasoshin da jijiyoyi na ƙananan ƙarshen.

Babban rikice-rikice da ke haifar da tawaya sune:

1. Karar 'yan fansho
2. Ciwon mara na wucin gadi.
3. Gangrene na kafafu.
4. Jiki a cikin jini wata cuta ce wacce mutum a cikin jinin glucose din jini ya ragu sosai. Wannan ya faru ne saboda allurar insulin da bata dace ba ko kuma gazawar abinci. Sakamakon cutar rashin haila na iya zama mutuwa.
5. Hyperglycemic ko cocin ketoacidotic shima ya zama ruwan dare. Dalilinsa sune ƙiba da allurar insulin, keta dokokin abinci. Idan nau'in na farko na ƙwayar cuta na sarrafawa ta hanyar gudanarwar jijiya na maganin glucose 40% kuma mai haƙuri ya dawo cikin hankalinsa kusan nan da nan, to coma mai ciwon sukari yafi wuya. Jikin Ketone yana shafan jiki baki daya, gami da kwakwalwa.

Samuwar waɗannan rikice-rikice masu rikicewa suna gajarta rayuwa a wasu lokuta. Mai haƙuri yana buƙatar fahimtar cewa ƙin insulin hanya ce tabbatacciya.

Mutumin da yake jagorantar rayuwa mai kyau, yana motsa wasanni kuma yana bin abinci, zai iya rayuwa mai tsawo da kuma gamsarwa.

Sanadin mutuwa

Mutane ba sa mutuwa ta cutar da kanta, mutuwa ta fito daga rikice-rikice.

A cewar kididdigar, a cikin 80% na lokuta, marasa lafiya suna mutuwa daga matsaloli tare da tsarin zuciya. Irin waɗannan cututtukan sun haɗa da ciwon zuciya, nau'ikan nau'ikan arrhythmias.

Dalilin mutuwa na gaba shine bugun jini.

Abu na uku da ke haifar da mutuwa shine reari. Babban glucose na kullun yana haifar da rikicewar jini da ke cikin ƙananan ƙarshen. Kowane, har ma da ƙaramin rauni, na iya tsayar da kuma rage tasirin hannu. Wasu lokuta koda cire wani ɓangare na ƙafa ba ya haifar da haɓaka. Manya mai tsoka suna hana rauni daga warkarwa, kuma yakan fara jujjuya su.

Wani dalilin mutuwa shine yanayin rashin lafiyar jiki.

Abin takaici, mutanen da ba su bi umarnin likita ba su daɗe.

Kyautar Jocelyn

A cikin 1948, Elliot Proctor Joslin, masanin kimiyyar endocrinologist na Amurka, ya kafa lambar yabo ta Nasara. An ba ta wa masu ciwon sukari masu shekaru 25 kwarewa.

A cikin 1970, akwai da yawa daga cikin irin waɗannan mutane, saboda magunguna sun ci gaba, sabbin hanyoyin magance cututtukan sukari da rikice-rikice sun bayyana.

Wannan shine dalilin da ya sa jagorancin Cibiyar Cutar Rana ta Dzhoslinsky ta yanke shawarar ba da ladar masu ciwon sukari da suka rayu tare da cutar tsawon shekaru 50 ko sama da haka.

Wannan ana ɗaukar babbar nasara. Tun daga 1970, wannan lambar yabo ta karɓi mutane 4,000 daga ko'ina cikin duniya. 40 daga cikinsu suna zaune a Rasha.

A cikin 1996, an kafa sabon kyautar don masu ciwon sukari tare da shekaru 75 na gwaninta. Da alama ba gaskiya bane, amma mutane 65 ne ke mallakar ta a duk duniya. Kuma a cikin 2013, Cibiyar Jocelyn ta fara ba wa Spencer Wallace, wadda ta rayu tare da ciwon sukari shekaru 90.

Zan iya samun yara?

Yawancin lokaci ana tambayar wannan tambayar ta marasa lafiya da nau'in farko. Kasancewa da rashin lafiya a lokacin ƙuruciya ko lokacin samartaka, marassa lafiyar da kansu da danginsu basa fatan samun cikakken rayuwa.

Maza, suna da kwarewar cutar fiye da shekaru 10, sau da yawa sukan koka da raguwar iko, raunin maniyyi a cikin ɓoye ɓoyayyen.Wannan shi ne saboda gaskiyar cewa manyan ƙwayoyi suna shafar ƙarshen ƙoshin jijiya, wanda ke haifar da take hakkin samar da jini ga al'amuran.

Tambaya ta gaba ita ce ko ɗan da aka haife shi daga iyaye masu ciwon sukari zai sami wannan cutar? Babu cikakkiyar amsa ga wannan tambayar. Cutar da kanta ba ta daukar cutar. Wani tsinkaye a jikinta ana tura shi.

Ta wata hanyar, a ƙarƙashin rinjayar wasu abubuwan hanawa, yaro na iya haɓaka ciwon sukari. An yi imani cewa hadarin kamuwa da cutar ya ninka idan mahaifin na da ciwon suga.

A cikin mata masu fama da rashin lafiya, yawan haila yakan rikice. Wannan yana nuna cewa yin ciki yana da wahala. Take hakkin asalin hormonal yana haifar da rashin haihuwa. Amma idan mai haƙuri da cutar da ke rama, zai zama mai sauƙin samun juna biyu.

Hanyar yin ciki a cikin marasa lafiya da masu ciwon sukari suna da wahala. Mace na bukatar kulawa da yawan sukarin jini da acetone a cikin fitsari. Ya danganta da lokacin haila, kashi na insulin yana canzawa.

A cikin farkon farkon, yana raguwa, sannan yana ƙaruwa sau da yawa kuma a ƙarshen cikin ciki sashi zai sake raguwa. Mace mai ciki yakamata ta kiyaye matakin sukarinta. Babban kudade yana haifar da cututtukan mahaifa na mahaifa.

Yara daga mahaifiya da ke da ciwon sukari ana haihuwar su da nauyi mai yawa, galibi gabobinsu suna aiki ba girma, ana gano cutar cututtukan zuciya. Don hana haihuwar yaro mara lafiya, mace tana buƙatar shirya juna biyu, ana lura da duk kalmar ta hanyar endocrinologist da likitan mata. Sau da yawa a cikin watanni 9 ya kamata mace ta asibiti a cikin sassan endocrinology don daidaita sashin insulin.

Isar da kai a cikin mata marassa lafiya ana yin ta ta amfani da sashin cesarean. Ba a ba da izinin haihuwa na ainihi ga marassa lafiya saboda haɗarin cutar basur a cikin lokacin aiki.

Yaya ake rayuwa cikin farin ciki tare da ciwon sukari?

Nau'i na 1 ya taso, a matsayin mai mulki, a cikin ƙuruciya ko lokacin samartaka. Iyayen waɗannan yaran sun gigice, suna ƙoƙarin nemo masu warkarwa ko ganye na sihiri waɗanda zasu taimaka wajen magance wannan cutar. Abin takaici, a halin yanzu babu magungunan cutar. Don fahimtar wannan, kawai kuna tunanin tunanin: tsarin rigakafi ya “kashe” sel ƙwayoyin cuta, kuma jikin baya sake sakin insulin.

Masu warkarwa da magungunan mutane ba zasu taimaka wajan sake dawo da jiki su sanya shi asirin sake sake haduwa ba. Iyaye suna buƙatar fahimtar cewa babu buƙatar yaƙi da cutar, kuna buƙatar koya yadda ake rayuwa da ita.

Lokaci na farko bayan ganewar asali a cikin shugaban iyaye da yaro da kansa zai zama babban adadin bayanai:

• lissafin gurasa abinci da glycemic index,
• cikakken lissafin insulin sashi,
• carbohydrates da dama da ba daidai ba.

Kada ku ji tsoron duk wannan. Don tsofaffi da yara su ji daɗi, dole ne dukan iyalin su bi makarantar ciwon suga.

Kuma sannan a gida ku kiyaye tsattsauran bayanin kula da kai, wanda zai nuna:

• kowane abinci
• injections sanya
• jini jini
• alamomin acetone a cikin fitsari.

Bidiyo daga Dr. Komarovsky game da ciwon sukari a cikin yara:

Iyaye kada su hana yaran su shiga gidan: hana shi haduwa da abokai, tafiya, zuwa makaranta. Don saukaka cikin iyali, dole ne a ɗora teburin guraben gurasa da ma'aunin glycemic. Bugu da kari, zaku iya sayan sikelin kayan abinci na musamman wanda zaku iya lissafa adadin XE a cikin kwano.

Duk lokacin da glucose ya tashi ko ya fadi, dole ne yaro ya tuna irin abubuwan da yaji. Misali, babban sukari na iya haifar da ciwon kai ko bushewar bakin. Kuma tare da ƙarancin sukari, gumi, hannuwa mai rawar jiki, jin daɗin yunwar. Tunawa da wavannan abubuwan zai taimaka wa yaro a nan gaba wajen tantance kimanin sukarinsa ba tare da glucometer ba.

Wannan yana da mahimmanci saboda idan akwai gaggawa, alal misali, raguwar sukari jini, mutane na iya taimaka masa.

Mutumin da yake da ciwon sukari yakamata yayi cikakken rayuwa:

• je makaranta
• da abokai
• tafiya
• don yin wasanni.

A wannan yanayin ne kawai zai sami damar haɓaka da rayuwa ta yau da kullun.

Binciken ciwon sukari na nau'in 2 ne tsofaffi ke yin su, don haka fifikonsu shine asarar nauyi, ƙin halayen marasa kyau, abinci mai dacewa.

Yarda da duk ka'idodi yana ba ku damar rama ciwon sukari na dogon lokaci kawai ta hanyar amfani da allunan. In ba haka ba, ana tsara insulin cikin sauri, rikitarwa yana haɓaka da sauri. Rayuwar mutum da ciwon sukari ya dogara ne da kansa da iyalinsa. Cutar sankarau ba jumla ba ce; hanya ce ta rayuwa.

Fa'idodin horo

Ana nuna ciwon sukari mellitus a cikin cikakke ko rashin isasshen insulin na hormone a cikin jiki, wanda ke haifar da hyperglycemia, ƙara yawan jini a cikin jini.

Ayyukan motsa jiki suna tsayar da sukari na jini. Hanyar mai sauki ce: lokacin da tsokoki suna aiki, yawan ƙwayar glucose yana ƙaruwa, hankalin masu karɓar insulin zuwa insulin yana ƙaruwa. Wannan yana ba da damar rage yawan magunguna masu rage sukari (gami da insulin) a cikin nau'in ciwon sukari na 1, kuma a soke su gaba ɗaya cikin nau'in ciwon sukari na 2.

Nazarin kimiyya na 2002 a bayyane ya nuna kyakkyawan ci gaba a cikin aikin jiki. An rarraba maudu'in cikin rukunoni 2 Wasu mahalarta, ban da abincin, horarwa, sannu-sannu suna ƙaruwa da yawa daga cikin abubuwan lodi. Groupungiya ta biyu ta sami cikakken 'yanci daga ilimin jiki. Trainingungiyar horarwa ta yau da kullun sun lura da raguwa mai sauƙi a cikin matakan sukari na jini, da alama an rage yawan amfani da magungunan kulawa.

Motsa jiki yana da tasirin gaske akan ƙwayoyin cuta. An inganta rage ƙarfin lipid, an rage nauyin jiki gaba ɗaya, kuma an rage haɗarin haɓakar cututtukan zuciya.
Yayin horo, oxygen, mai mahimmanci ga sel na jiki, yana shiga cikin jinin mutum sosai, an cire jihohin damuwa, kuma yanayi yana inganta.

Abin da motsa jiki don zaɓar

Tare da ciwon sukari, babu ƙuntataccen ƙuntatawa, kusan an yarda da duk wasanni, babban abu shi ne sarrafa nauyin da kuma kula da matakin sukari a cikin jini. M wanda ba a so, watakila, kowane nau'in gwagwarmaya: dambe, karate, sambo, da matsanancin wasanni, hade da babban haɗarin rauni: tsalle-tsalle, parachuting, hawan dutse.

Dangane da bincike daga masana kimiyya na Kanada, masu haƙuri da ke da nau'in ciwon sukari na 1 suna buƙatar mafi ƙarancin mintina 150 na motsa jiki a mako. Masana sun kuma ba da shawarar yin motsa jiki mai ƙarfi sau 2-3 a mako.

Athan wasan motsa jiki mara ƙwarewa ya kamata ya fara da ɗan ƙaramin aiki, sannu a hankali yana ƙaruwa da ƙarfi. Da farko, an bada shawarar horo na mintina 20 zuwa uku sau uku a sati, kamar yadda kuka saba da motsa jiki, ana kara tsawon lokacin azuzuwan zuwa awa daya. Mafi kyawun umarnin wasanni a wannan yanayin: yoga, Pilates, aerobics ruwa, Nordic tafiya.

Ciwon sukari da horar nauyi

Horo mai ƙarfi yana ba da gudummawa ga haɓakar tsoka kuma yana rage buƙatar insulin. Tsokoki nau'in tanki ne na sarrafa glucose.

A cikin cututtukan cututtukan fata, huhu, squats, da kuma motsa jiki na al'ada tare da dumbbells da mashaya ana yarda.

Babban ka'ida don horarwar ƙarfi don ciwon sukari: kar ku yawaita shi, motsa jiki a matakan da ya dace tare da abubuwan da ake iya sawa.

An bada shawara don farawa tare da azuzuwan mintina na ashirin, ƙarami sikelin. Intensarancin ƙarfi yana nufin saiti biyu na 15 na sakewa tare da nauyin haske.

Duba don numfashin da yakamata: shaji yayin ɗaukar nauyi da inhale lokacin da kake dawowa wurin farawa, a kowane hali ka riƙe numfashinka.

Daidaitawa da kayan lodi, zaku iya tsawaita lokacin motsa jiki da ƙara ƙaruwa. Matsakaicin matsakaici ya haɗa da kayan sawa na 2-3 na 8-12 tare da nauyi mai nauyi. Tsakanin hanyoyin da yakamata a sami hutu na mintuna 2-3 domin a dawo da numfashi cikakke. Domin kada ya tsokane raguwar sukari mai yawa, masu ciwon sukari suna cikin shirye-shiryen gajerar hanya: matsakaicin lokacin motsa jiki shine minti 60.

Ciwon sukari da Cardio

Cardiotraining yana da niyyar rage haɗarin ci gaba da rikice-rikice na cututtukan zuciya, waɗanda sune manyan abubuwan da ke haifar da mutuwa kwatsam a cikin ciwon sukari mellitus. Manuniya na glycemia da kyau suna rage gudu, hawan keke, iska.

Zai fi kyau idan lodi daga iska ya kasance matsakaici mai tsayi kuma ya fi tsayi da gajarta. Amma ba da kyau a horar da tsawan minti 35-40 ba. Kimanin rabin awa bayan fara motsa jiki, matakan glucose na jini sun fara raguwa. Akwai hulɗa ta kai tsaye: tsawon horo, ƙara girman haɗarin hauhawar jini.

Matsakaicin nauyin kada ya zama mai jan hankali. Tabbatar cewa yawan zuciya yayin motsa jiki bai wuce 50% na matsakaicin darajar ba, ƙimar zuciya fiye da bugun 110 a minti ɗaya ba ta yarda da mutuwa ba.

Ka'idojin Koyarwa mai aminci

Yana da mahimmanci a kula da horar da masu cutar sikari; rashin iya karatu da rubutu cike yake da haɗari kuma yana iya ƙara haɗarin cutar. Harkokin haɗari da kuma kulawa sun bambanta da nau'in ciwon sukari.

Type 1 ciwon sukari na bukatar taka tsantsan wajen kulawa da matakan glucose na jini, babban hadarin da ke tattare da marassa lafiya shi ne faduwa sosai a cikin sukarin jini - hawan jini.

• Auna sukari na jini kafin da kuma bayan horo, idan yayin darasi ka ji rauni da zazzabin cizon saƙo - kai tsaye ka duba matakin glucose.
• Kalli abinci. 2 hours kafin motsa jiki, ana buƙatar cikakken abinci.
• Idan motsa jiki ya wuce rabin sa'a, a lokacin yana buƙatar samun abun ciye-ciye tare da abinci tare da carbohydrates mai sauri: ruwan 'ya'yan itace, yogurt, banana ko ɗimbin driedan fruitsan bushe sun dace.
• Idan har ta kai harin bugun jini (rawar jiki, saurin bugun zuciya, karuwar gumi, ciwon kai, kwanciyar fata), dakatar da horo nan da nan.

Tare da nau'in ciwon sukari na 2 wata matsala tazo gaba - tana birki a cikin jini. A wannan batun, ana bada shawara don gujewa motsa jiki, a lokacin da ake samun canji mai sauƙin matsayi a cikin jikin mutum (hyperextension, wasu nau'o'in darussan akan latsa).

Janar shawarwari:

• Kafin fara horo, tuntuɓi likita, gano game da yiwuwar contraindications kuma tsara wani tsarin darasi na mutum, ƙayyade gwargwadon aikin motsa jiki.
• Horarwa a karkashin kulawar wani kwararren mai horarwa, wanda zai kirkiro da tsarin horarwa mafi kyau wanda yayi la'akari da hanyar cutar gaba daya.
• Idan da safe a kan komai mara nauyi matakin sukari yana ƙasa da 4 mmol / l, ko sama da 14 mmol / l, to a wannan ranar ya fi kyau ba motsa jiki.
• Maƙasudin cutar sankara kawai yana wajabta su saka idanu akan ingancin takalmi don horo. Sneakers ya kamata 'yanci da kwanciyar hankali don guje wa corns da matsi yatsunsu. Sakamakon raunin jijiya a cikin ƙarshen, masu ciwon sukari suna cikin haɗarin rauni raunin ƙafa da rauni.
• Za'a iya samun fa'idodin kiwon lafiya tare da horo na yau da kullun. Kada ku daina horo (idan kun ji kuna da kyau), motsa jiki a kai a kai. Tare da hutu mai tsawo, warke warkewar motsa jiki da sauri ya bushe, kuma matakan sukari na jini sun fara tashi.

A cikin ciwon sukari, an ba da izinin motsa jiki kuma ya zama dole. Marasa lafiya tare da masu ciwon sukari suna buƙatar kula da yanayin jiki a koyaushe yayin motsa jiki, don kula da lafiyar su sosai. Hanya madaidaiciya ga horo shine mabuɗin nasara da aminci.