Kodi muyenera kupita ku malo ochitira masewera olimbitsa thupi omwe muli ndi matenda a shuga (Type 2 Diabetes)? Zinthu zomwe muyenera kudziwa!

Kodi muli ndi matenda a shuga a mtundu wachiwiri? Ndiye mwina mukudziwa kale kufunika kochita masewera olimbitsa thupi. Koma kodi mumamva mantha pang'ono komanso kukayikira mukaganiza zopita ku gym ndikuchita masewera olimbitsa thupi? Mafunso monga "Kodi shuga wanga udzatsika mwadzidzidzi?", "Ndi masewera olimbitsa thupi otani omwe ndi abwino kwa ine?", "Ndiyenera kubweretsa chiyani?" amabwera m'maganizo mwanga, sichoncho? Musaope chilichonse. Lero, tiyeni tikambirane za momwe mungachitire masewera olimbitsa thupi mosamala komanso bwino ku gym ngati munthu wodwala matenda ashuga.

N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika kwambiri kwa inu?

Mwachidule, mukakhala ndi zochita masewera olimbitsa thupi, thupi lanu limalandira zabwino zingapo zodabwitsa.

Choyamba, kuchita masewera olimbitsa thupi kumachepetsa shuga m'magazi mwanu . Chachiwiri, kumathandiza kuti insulin, yomwe ndi homoni yaikulu yomwe imalamulira shuga m'magazi, igwire ntchito bwino . Izi zikutanthauza kuti maselo a thupi lanu amatha kuyamwa shuga mosavuta (shuga) m'magazi mwanu.

Ngati mutakhala ndi chizolowezi chochita masewera olimbitsa thupi tsiku lililonse, mutha kuchepetsa zotsatira za mayeso anu a A1c, zomwe zimasonyeza kuchuluka kwa shuga m'magazi mwanu m'miyezi itatu yapitayi.

Ganizirani zinthu izi musanapite ku gym.

Musanayambe kupita ku malo ochitira masewera olimbitsa thupi, pali zinthu zingapo zomwe muyenera kukumbukira. Ngati mutsatira njira izi mosamala, mutha kuchita masewera olimbitsa thupi popanda mantha.

Kambiranani ndi dokotala wanu kaye.

Ichi ndiye chinthu chofunika kwambiri. Pitani kwa dokotala wanu ndipo muuzeni kuti muyamba kuchita masewera olimbitsa thupi ku malo ochitira masewera olimbitsa thupi. Mufunseni momveka bwino za zinthu izi:

• Ndi masewera olimbitsa thupi ati omwe ndi oyenera komanso otetezeka kuti muchite?
• Kodi malire a shuga m'magazi anu ndi otani musanayambe, panthawi, komanso mutatha kuchita masewera olimbitsa thupi?
• Kodi muyenera kusintha zakudya zanu ndi nthawi yanu yogwiritsira ntchito mankhwala pa masiku ochitira masewera olimbitsa thupi?

Ngati mukumvetsa bwino izi, mutha kuyamba kugwira ntchito molimbika kwambiri.

Sankhani malo ochitira masewera olimbitsa thupi omwe akukuyenererani.

Malo abwino kwambiri ochitira masewera olimbitsa thupi ndi omwe mumakhala omasuka komanso otetezeka . Choncho musanalembetse ndikulipira ndalama zonse, yesani kwa tsiku limodzi kapena awiri. Onani ngati zidazo (monga makina olemera, makina opumira, ma elliptical trainers), ukhondo, ndi malo ozungulira zikugwirizana nanu.

Zingakhale bwino ngati mutapeza thandizo kuchokera kwa mphunzitsi.

Ndibwino kupeza mphunzitsi wodziwa bwino ntchito yake yemwe ali ndi luso logwira ntchito ndi anthu odwala matenda a shuga. Kugwira ntchito ndi munthu wotere kamodzi kapena kawiri kungakuthandizeni kuphunzira momwe mungamachitire masewera olimbitsa thupi mosamala komanso kukuthandizani kupanga dongosolo lochita masewera olimbitsa thupi lomwe likugwirizana ndi zolinga zanu.

Kodi muyenera kutenga chiyani mukapita ku gym?

Simukusowa zovala zazikulu komanso zazikulu zamasewera. Zovala zabwino komanso zotulutsa thukuta komanso nsapato zokwana bwino ndizokwanira. Ndibwinonso kusunga zinthuzi m'thumba lanu.

• Botolo la madzi: Ndikofunikira kuti aliyense apewe kutaya madzi m'thupi akamachita masewera olimbitsa thupi, koma ndikofunikira kwambiri ngati muli ndi matenda a shuga.
• Kachipangizo kakang'ono ka matenda a shuga: Nthawi zina mukamachita masewera olimbitsa thupi, shuga m'magazi mwanu amatha kutsika kwambiri. Izi zimatchedwa hypoglycemia . Tebulo ili m'munsimu likuwonetsani zizindikiro zomwe mungakumane nazo komanso zomwe mungachite ngati mutakumana ndi izi. Chifukwa chake, ndikofunikira kusunga chinthu chotsekemera pafupi (monga mapiritsi a shuga, chakumwa chotsekemera, maswiti) omwe mungamwe mwachangu shuga m'magazi mwanu akatsika.
• Mankhwala Anu: Ngati muli ndi mankhwala aliwonse omwe muyenera kumwa panthawi yochita masewera olimbitsa thupi kapena mutatha, musaiwale kuwatenga.

Ndi masewera olimbitsa thupi otani omwe muyenera kuchita ku gym?

Malinga ndi bungwe la American Diabetes Association, mitundu yonse iwiri ya masewera olimbitsa thupi ndi yofunika kwambiri kwa munthu amene ali ndi matenda a shuga amtundu wachiwiri.

1. Maseŵero olimbitsa thupi omwe amawonjezera kugunda kwa mtima (Maseŵero olimbitsa thupi a Aerobic/Cardiovascular):

Izi zikuphatikizapo kuyenda/kuthamanga pa treadmill, kugwiritsa ntchito makina ozungulira, ndi kukwera njinga. Ndibwino ngati mungathe kuchita masewera olimbitsa thupi amtunduwu kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata. Simuyenera kuchita zonsezi ku gym. Kuyenda panja ndi kukwera njinga kumagweranso m'gululi.

2. Kuphunzitsa mphamvu:

Izi zikuphatikizapo kunyamula zolemera, kugwiritsa ntchito ma resistance bands, kapena kuchita masewera olimbitsa thupi pogwiritsa ntchito thupi lanu (monga ma push-up). Sungani masiku osachepera awiri pa sabata kuti muchite masewera olimbitsa thupi awa.