"Dokotala, ndili ndi matenda a shuga... kodi ndibwino kuti ndichite masewera olimbitsa thupi monga kunyamula zolemera?" Ili ndi funso lomwe anthu ambiri omwe ali ndi matenda a shuga amatifunsa. Mutha kukhala ndi mantha pang'ono komanso kukayikira za izi. Koma zoona zake n'zakuti, kuchita masewera olimbitsa thupi ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite ngati muli ndi matenda a shuga. Iyenera kukhala gawo lofunika kwambiri pa moyo wanu wathanzi.
Kodi maphunziro amphamvu amenewa ndi otani?
Mukaganizira za 'Kuphunzitsa Mphamvu', mwina mumaganiza za anthu akunyamula zolemera zolemera mu 'ma gym' akuluakulu. Koma si zokhazo. Mwachidule, masewera olimbitsa thupi aliwonse omwe amakakamiza minofu yanu kuti igwire ntchito motsutsana ndi katundu winawake amagwera m'gululi. Dzina lina la izi ndi `(Kuphunzitsa Kukana)`.
Simukuyeneranso kupita ku malo akuluakulu ochitira masewera olimbitsa thupi chifukwa cha izi.
- Mabelu Odumphadumpha
- Magulu Otsutsa
- Nthawi zina, maseŵera olimbitsa thupi amenewa amatha kuchitika popanda zida zilizonse, pogwiritsa ntchito kulemera kwa thupi lanu (monga ma push-up, squats, ndi zina zotero).
Sizichedwa kuyamba. Ngakhale mutakula, kuchita masewera olimbitsa thupi awa kukupatsani mphamvu zambiri kuti muchite ntchito za tsiku ndi tsiku, monga kukwera masitepe, kunyamula thumba la zakudya, kapena kusuntha chinthu ngati silinda ya gasi pang'ono. Ndikwabwinonso kulimbitsa mafupa anu .
Kodi ubwino wa masewera olimbitsa thupi kwa munthu amene ali ndi matenda a shuga ndi wotani?
Kwa munthu amene ali ndi matenda a shuga, makamaka matenda a shuga a mtundu wachiwiri, kuchita masewera olimbitsa thupi kumakhala ngati golide. Kumapatsa thupi lanu maubwino ambiri odabwitsa. Tiyeni tiwone zomwe zili.
| Phindu lalikulu | Mwachidule... |
|---|---|
| Kuyankha Bwino kwa Insulin | Mukachita masewera olimbitsa thupi, minofu yanu imakhala ngati siponji yomwe imayamwa shuga. Choncho thupi lanu silifunikira insulin yochuluka kuti ligwiritse ntchito shuga m'magazi mwanu. Izi zimatchedwa kuwonjezera mphamvu ya insulin. |
| Kugwiritsa Ntchito Shuga Mwazi Mwabwino | Minofu ikayamba kulimba, imafunika mphamvu zambiri (shuga/shuga) kuti igwire ntchito. Chifukwa chake, thupi lanu limayamba kugwiritsa ntchito shuga m'magazi mwanu moyenera. Izi zimathandiza kuwongolera kuchuluka kwa shuga m'magazi mwanu. |
| Zothandiza pa Kuchepetsa Thupi | Minofu ndi minofu yomwe imatentha ma calories ambiri kuposa mafuta. Minofu yambiri m'thupi lanu, imatentha ma calories ambiri ngakhale mutangoyima. Izi ndi zothandiza kwambiri pochepetsa thupi. |
| Chiwopsezo Chochepa cha Matenda a Mtima | Chiwopsezo chachikulu cha matenda a shuga ndi matenda a mtima. Masewero olimbitsa thupi amenewa amathandiza kuwongolera zinthu monga kuthamanga kwa magazi ndi kuchuluka kwa mafuta m'thupi oipa, motero amachepetsa chiopsezo cha matenda a mtima. |
Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi n'kothandiza ngati kuchita masewera olimbitsa thupi monga kuyenda kapena kuthamanga pofuna kuchepetsa matenda a shuga. Ndipotu, zotsatira zake zimakhala zabwino kwambiri mukaphatikiza zonsezi. Bungwe la American Diabetes Association limalimbikitsanso kuti anthu omwe ali ndi matenda a shuga a mtundu wa 2 ayambe kuchita masewera olimbitsa thupi olimbitsa thupi.
Chabwino, ndiye tingayambe bwanji izi mosamala?
Iyi ndi gawo lofunika kwambiri. Si bwino kuyamba mwadzidzidzi komanso mosasamala.
Gawo loyamba: Lankhulani ndi dokotala!
Ngati simukuchita kale masewera olimbitsa thupi, onetsetsani kuti mwalankhula ndi dokotala wanu kaye. Iye adzakulangizani za masewera olimbitsa thupi abwino ndi oipa kwa inu, poganizira za matenda anu a shuga, mankhwala omwe mukumwa, ndi matenda ena omwe mungakhale nawo (monga kuthamanga kwa magazi, matenda a mtima). Izi ndizofunikira kwambiri .
Gawo Lachiwiri: Pezani thandizo kuchokera kwa mphunzitsi ngati n'kotheka
Si aliyense amene angachite izi. Komabe, ngati mungathe, ndi bwino kuchita masewera olimbitsa thupi motsogozedwa ndi mphunzitsi wovomerezeka wodziwa bwino masewera olimbitsa thupi poyamba, chifukwa kuphunzira momwe mungachitire masewera olimbitsa thupi aliwonse moyenera ndikofunikira kuti mupewe kuvulala.
Ndi bwino kusachita masewera olimbitsa thupi konse kusiyana ndi kuchita molakwika. Ndikofunikira kwambiri kuphunzira njira yoyenera kaye.
Gawo Lachitatu: Yambani Pang'onopang'ono
Yambani pulogalamu yanu yolimbitsa thupi masiku awiri kapena atatu pa sabata. Musachite gulu lomwelo la minofu masiku awiri motsatizana. Mwachitsanzo, ngati mwagwiritsa ntchito manja anu lero, gwiraninso miyendo yanu mawa. Muyeneranso kupereka tsiku limodzi lopuma minofu yanu kuti ikonzenso ndikukhala olimba.
Poyamba, chitani masewera olimbitsa thupi kamodzi kokha ka 10-15 (timatcha izi kuti 'seti') , masiku awiri kapena atatu pa sabata. Thupi lanu likazolowera kuchuluka kwa masewera olimbitsa thupi amenewo, mutha kuwonjezera pang'onopang'ono. Cholinga chiyenera kukhala kuwonjezera mpaka 'seti' zitatu (ma reps 10-15 iliyonse) pa masewera olimbitsa thupi amodzi.
Musaiwale: Kutenthetsa ndi Kuziziritsa!
- Kutenthetsa thupi: Nthawi zonse tenthetsani thupi kwa mphindi 5-10 musanayambe kuchita masewera olimbitsa thupi . Chinthu chosavuta monga kuyenda mwachangu kapena kutambasula thupi pang'ono n'kokwanira. Izi zidzakuthandizani kukonzekera minofu ndi mafupa anu kuti mugwire ntchito yolimbitsa thupi yomwe ikubwera.
- Dziziritsani: Mukamaliza kuchita masewera olimbitsa thupi, yendani mozungulira kwa mphindi pafupifupi 5, kenako tambasulani pang'ono. Gwirani kutambasula kulikonse kwa masekondi pafupifupi 30. Izi zingathandize kuchepetsa kupweteka kwa minofu ndikuwonjezera kusinthasintha.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi ndi maseŵera olimbitsa thupi ofunikira kwa anthu odwala matenda a shuga. Kungakhale ndi zotsatira zabwino pa shuga m'magazi, kulemera kwa thupi, komanso thanzi la mtima.
- Musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi , onetsetsani kuti mwalankhula ndi dokotala wanu ndipo mwalandira chilolezo.
- Yambani pang'onopang'ono. Musanyamule mwadzidzidzi zinthu zolemera kapena kuchita masewera olimbitsa thupi kwa nthawi yayitali. Mvetserani thupi lanu.
- Kapangidwe kolondola ndiye chinthu chofunikira kwambiri. Ngati n'kotheka, phunzirani kwa munthu amene amadziwa kaye.
- Pumitsani minofu yanu pakati pa masiku ochitira masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse ndiyo njira yabwino kwambiri yopezera zotsatira.
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