Kodi kuchita masewera olimbitsa thupi n'kwabwino bwanji kwa inu ngati muli ndi matenda a shuga a mtundu wachiwiri? Tiyeni tidziwe bwino!

Ngati muli ndi matenda a shuga a mtundu wachiwiri, mungakhale ndi mafunso ambiri okhudza masewera olimbitsa thupi. Zinthu monga, 'Kodi kuchita masewera olimbitsa thupi kungachepetse shuga m'magazi mwanga? Kodi kungakweze shuga m'magazi mwanga? Ndi masewera olimbitsa thupi otani omwe ndi abwino kwa ine? Kodi ndingachite bwanji mosamala?' Musadandaule, nkhaniyi ikunena za kukambirana zonsezi mosavuta komanso momveka bwino. Tiyeni tiyankhe mafunso awa limodzi ndi limodzi.

Kodi chimachitika ndi chiyani ndi kuchuluka kwa shuga m'magazi mwanu mukamachita masewera olimbitsa thupi?

Mwachidule, mukamachita masewera olimbitsa thupi, thupi lanu limafunikira mphamvu zowonjezera. Mphamvu imeneyi imachokera ku shuga m'magazi mwanu, yotchedwa shuga.

Taganizirani izi motere: Mukachita zinthu mwachangu, monga kuthamanga basi, minofu yanu ndi chiwindi chanu zimatulutsa shuga kuti zikupatseni mphamvu. Nthawi zambiri, shuga m'magazi mwanu amatsika mukamachita masewera olimbitsa thupi. Koma ngati mumwa insulin kapena mankhwala ena a shuga, mungafunike kusintha zakudya zanu, mankhwala, kapena zonse ziwiri mukawonjezera nthawi kapena mphamvu ya masewera olimbitsa thupi anu. Muyenera kulankhula ndi dokotala wanu za izi.

Phindu lenileni limabwera mukamachita masewera olimbitsa thupi pang'ono kwa nthawi yayitali. Mwachitsanzo, kukwera phiri. Minofu yanu imagwiritsa ntchito shuga wambiri. Izi zimathandiza kuchepetsa shuga m'magazi mwanu. Koma kumbukirani, mukasiya kuchita masewera olimbitsa thupi kwambiri, shuga m'magazi mwanu amatha kukwera kwakanthawi.

Chinthu china n'chakuti, ngati muchita masewera olimbitsa thupi kwambiri kuposa momwe thupi lanu limafunira, zingachititse kuti minofu yanu ikhale yovuta kugwiritsa ntchito insulin, zomwe zingayambitse shuga wambiri m'magazi. Mukachita masewera olimbitsa thupi, minofu yanu imasweka timing'alu tating'onoting'ono, zomwe zimakonzedwa ndikulimbitsidwa. Koma ngati simunazolowere masewera olimbitsa thupi a high-intensity interval training (HIIT), mutha kumva kupweteka kwa masiku ambiri. Panthawi imeneyo, shuga m'magazi mwanu amatha kukwera chifukwa minofu yanu singagwiritse ntchito insulin moyenera.

Kodi muyenera kuchita masewera olimbitsa thupi angati pa sabata?

Tebulo ili lili ndi kuchuluka kwa mankhwala omwe akatswiri amalangiza anthu omwe ali ndi matenda ashuga.

Kuchita masewera olimbitsa thupi olimbitsa thupi kumathandiza kuti thupi lanu lizigwira ntchito bwino, zomwe zimathandiza kuti shuga m'magazi azigwira ntchito bwino, zomwe zimathandiza kuti thupi lanu lizigwira ntchito bwino, zomwe zimathandiza kuti shuga m'magazi azigwira ntchito bwino, zomwe zimathandiza kuti thupi lanu lizigwira ntchito bwino. Kumachepetsanso chiopsezo chotenga matenda ena omwe amayamba chifukwa cha matenda a shuga, monga matenda a mtima. Mukakhala ndi minofu yambiri, mumakhala ndi mphamvu yolamulira shuga m'magazi.

Kodi kuchita masewera olimbitsa thupi kungawononge mafupa anga?

Matenda a shuga angakhudze mafupa anu ngati muli nawo kwa nthawi yayitali. Pakapita nthawi, shuga m'magazi mwanu amayamba kusonkhana m'mafupa anu. Madokotala amatcha izi kuti glycation. Ngati muwongolera shuga wanu bwino, mutha kuchedwetsa vutoli.

'Glycation' iyi ingayambitse mafupa anu kukhala olimba komanso ofooka. Panthawi imeneyi, masewera olimbitsa thupi amphamvu monga 'HIIT' ndi kuyenda mwachangu zimakhala zoopsa pang'ono. Gawo limodzi lolakwika lingakupangitseni kuvulala. Chifukwa cha mafupa olimba, thupi limachepa ndipo mwayi wogwa umawonjezeka.

Anthu ambiri omwe ali ndi matenda a shuga amtundu wachiwiri amamwa mankhwala ochepetsa mafuta m'thupi otchedwa statins. Izi nthawi zina zimayambitsa kupweteka kwa minofu kapena mafupa. Chifukwa chake, masewera olimbitsa thupi monga yoga, Pilates, ndi tai chi ndi zisankho zabwino kwa inu. Angakuthandizeni kukhala ndi mphamvu, kusinthasintha, komanso kusinthasintha.

Kodi muli ndi mavuto ena chifukwa cha matenda a shuga?

Mavuto ena azaumoyo omwe amabwera ndi matenda a shuga amtundu wachiwiri amatha kukulirakulira kapena kuonjezera chiopsezo cha kuvulala kutengera mtundu wa masewera olimbitsa thupi omwe mumachita.

Kuwonongeka kwa mitsempha komwe kumachitika chifukwa cha matenda a shuga

Madokotala amatcha izi kuti 'peripheral neuropathy'. Matendawa angayambitse kutaya kumva m'mapazi ndi zala zanu. Angakhudzenso kulimba kwanu ndikukupangitsani kugwa mosavuta. Ngati muli ndi vutoli, pewani kuthamanga ndi kulumpha . M'malo mwake, sankhani masewera olimbitsa thupi omwe sakukakamiza mafupa anu, monga kusambira.

Mtundu wina wa kufooka kwa mitsempha wotchedwa autonomic neuropathy ungakupangitseni kukomoka ndikugwa mukasuntha mwadzidzidzi mwachangu kwambiri.

Mavuto a maso

Matenda a shuga angayambitse mitsempha yatsopano yamagazi yofooka m'diso. Madokotala amatcha izi proliferative retinopathy. Mitsempha iyi ndi yofooka kwambiri ndipo imatha kutuluka magazi mosavuta. Mitsempha yofooka iyi imatha kutuluka magazi mukadumpha, kunyamula zolemera, kuchita mayendedwe ogwedezeka, kapena kuchita mawonekedwe ngati yoga. Ngati mudayesedwa maso chaka chatha, dokotala wanu wa maso angakuuzeni ngati masewera olimbitsa thupi omwe mukufuna kuchita ndi otetezeka kwa inu.

Malangizo ofunikira ochitira masewera olimbitsa thupi ngati muli ndi matenda a shuga

Malangizo awa adzakuthandizani kuwonjezera masewera olimbitsa thupi pa zochita zanu za tsiku ndi tsiku ngati muli ndi matenda a shuga.

1. Lembani mndandanda wa zinthu zomwe mumakonda komanso zomwe mumakonda. Pali zinthu zambiri zomwe mungasankhe, ndipo simukuyenera kupita ku masewera olimbitsa thupi. Izi zikuphatikizapo kuvina, yoga, kuyenda mwachangu, kusambira ... chilichonse chomwe chimakweza kugunda kwa mtima wanu.

2. Lankhulani ndi dokotala wanu ndipo pezani chilolezo. Muuzeni zomwe mukufuna kuchita. Kenako angakuuzeni ngati mwakonzeka kuchita zimenezo komanso ngati muyenera kusintha zakudya zanu, insulin, kapena mankhwala.

3. Yang'anani kuchuluka kwa shuga m'magazi mwanu. Funsani dokotala wanu ngati muyenera kuyeza shuga m'magazi mwanu musanayambe kuchita masewera olimbitsa thupi. Ngati mukuchita masewera olimbitsa thupi kwa ola limodzi, yang'anani kuchuluka kwa shuga m'magazi mwanu panthawi yochita masewera olimbitsa thupi. Yang'anani kuchuluka kwa shuga m'magazi mwanu mukatha kuchita masewera olimbitsa thupi ndipo pangani kusintha ngati pakufunika kutero.

4. Sungani chinthu chotsekemera pafupi. Kuchita masewera olimbitsa thupi kungayambitse kuchepa kwa shuga m'magazi mwanu mwadzidzidzi (hypoglycemia). Choncho nthawi zonse sungani chinthu monga chakumwa cha zipatso, mapiritsi a shuga, kapena maswiti pafupi.

5. Yambani pang'onopang'ono. Ngati simuchita masewera olimbitsa thupi konse, yambani ndi mphindi 10 patsiku. Pang'onopang'ono onjezerani mpaka mphindi 30 patsiku. Siyani kuchita masewera olimbitsa thupi ngati mukumva kunjenjemera, kuda nkhawa, kufooka, thukuta, mtima ukuthamanga, kapena mutu ukupweteka.

6. Chitani masewera olimbitsa minofu osachepera kawiri pa sabata. Mutha kuchita zinthu monga kunyamula zolemera, kupukusa thupi, kuchita lunges, ndi kuchita squats.

7. Khalani ndi chizolowezi. Chitani masewera olimbitsa thupi, idyani, ndipo imwani mankhwala anu nthawi yomweyo tsiku lililonse. Izi zidzakuthandizani kuti shuga m'magazi mwanu isatsike mwadzidzidzi.

8. Musachite masewera olimbitsa thupi nokha. Chitani masewera olimbitsa thupi ndi munthu amene akudziwa kuti muli ndi matenda a shuga komanso zomwe mungachite ngati shuga m'magazi mwanu watsika. Komanso, valani khadi kapena chiphaso cha dokotala chomwe chimanena kuti muli ndi matenda a shuga.

9. Samalirani mapazi anu. Valani nsapato zomwe zili bwino komanso zoyenera kuchita masewera olimbitsa thupi. Yang'anani mapazi anu tsiku lililonse ngati muli ndi matuza, mabala, ndi zilonda. Uzani dokotala wanu ngati muwona mavuto atsopano.

10. Imwani madzi ambiri. Ngakhale mutakhala kuti simukumva ludzu, imwani madzi ambiri musanayambe kuchita masewera olimbitsa thupi, mukuchita masewera olimbitsa thupi, komanso mutatha kuchita masewera olimbitsa thupi.

11. Siyani ngati mukumva kupweteka mwadzidzidzi. Kupweteka pang'ono m'minofu ndi kwachibadwa, koma kupweteka mwadzidzidzi si kwachibadwa.

Kodi mumapeza phindu lotani mukamachita masewera olimbitsa thupi?

Kuchita masewera olimbitsa thupi ndi chimodzi mwa zida zamphamvu kwambiri zomwe mungagwiritse ntchito polimbana ndi matenda a shuga. Nazi zina mwa zabwino zomwe zingakupatseni:

• Zimathandiza thupi lanu kugwiritsa ntchito insulin moyenera, zomwe zimathandiza kuwongolera shuga m'magazi.
• Amawotcha mafuta osafunikira m'thupi.
• Amalimbitsa minofu ndi mafupa.
• Amachepetsa kuthamanga kwa magazi.
• Amachepetsa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL).
• Zimathandiza kuti magazi aziyenda bwino m'thupi lonse.
• Amachepetsa chiopsezo cha matenda a mtima ndi sitiroko.
• Zimabweretsa mphamvu zatsopano m'thupi ndi chisangalalo m'maganizo.
• Amalamulira kupsinjika maganizo.