Ese imyitozo ngororamubiri ni myiza gute kuri wewe niba urwaye Diyabete yo mu bwoko bwa 2? Reka tubimenye neza!

Niba urwaye Diyabete yo mu bwoko bwa 2, ushobora kuba ufite ibibazo byinshi ku bijyanye n'imyitozo ngororamubiri. Ibintu nk'ibi: 'Ese imyitozo ngororamubiri izagabanya isukari mu maraso yanjye? Ese izamura isukari mu maraso yanjye? Ni iyihe myitozo ngororamubiri ingirira akamaro? Nayikora nte mu mutekano?' Ntugahangayike, iyi nkuru ivuga ku byo uvuga kuri ibi byose mu buryo bworoshye kandi busobanutse. Reka dusubize ibi bibazo kimwe kimwe.

Ni iki kigira ingaruka ku gipimo cy'isukari mu maraso yawe iyo ukoze siporo?

Mu magambo make, iyo ukora imyitozo ngororamubiri, umubiri wawe ukeneye imbaraga zirenze. Izi ngufu ziva ku isukari iri mu maraso yawe, yitwa glucose.

Tekereza kuri ubu buryo: Iyo ukora ikintu vuba, nko kwiruka inyuma ya bisi, imitsi yawe n'umwijima birekura isukari kugira ngo biguhe imbaraga. Ubusanzwe, isukari mu maraso yawe iragabanuka iyo ukora imyitozo ngororamubiri. Ariko niba ufata insuline cyangwa indi miti ivura diyabete, ushobora gukenera guhindura indyo yawe, imiti, cyangwa byombi iyo wongereye igihe cyangwa imbaraga z'imyitozo ngororamubiri yawe. Nta gushidikanya ko ugomba kuvugana na muganga wawe kuri ibi.

Inyungu nyayo iza iyo ukora imyitozo ngororamubiri iringaniye igihe kirekire. Urugero, kuzamuka umusozi. Imitsi yawe ikoresha isukari nyinshi. Ibi bifasha kugabanya urugero rw'isukari mu maraso yawe. Ariko ibuka ko, nyuma yo guhagarika gukora imyitozo ngororamubiri ikomeye cyane, urugero rw'isukari mu maraso yawe rushobora kwiyongera by'agateganyo.

Ikindi kintu ni uko iyo ukoze siporo cyane ku mubiri wawe, bishobora kugora uturemangingo tw’imitsi yawe gukoresha insuline, bishobora gutuma isukari nyinshi mu maraso igabanuka. Iyo ukoze siporo, imitsi yawe irashwanyagurika, hanyuma igakira ikanakomera. Ariko niba utamenyereye imyitozo ngororamubiri ya HIIT (high-intensive interval training), ushobora kumva ubabara iminsi myinshi. Muri icyo gihe, isukari mu maraso yawe ishobora kwiyongera kuko uturemangingo tw’imitsi yawe tudashobora gukoresha insuline neza.

Ugomba gukora imyitozo ngororamubiri ingana iki mu cyumweru?

Iyi mbonerahamwe ikubiyemo ingano isabwa n'inzobere ku bantu barwaye diyabete.

Imyitozo ngororamubiri ya aerobics ifasha umubiri wawe gukora neza, ikagabanya urugero rw'isukari mu maraso mu gihe kirekire. Binagabanya ibyago byo kurwara izindi ndwara ziterwa na diyabete, nk'indwara z'umutima. Uko ugira imitsi myinshi, niko urushaho kugira ubushobozi bwo kugenzura isukari mu maraso.

Ese gukora imyitozo ngororamubiri byangiza ingingo zanjye?

Diyabete ishobora kugira ingaruka ku ngingo zawe iyo uyirwaye igihe kirekire. Uko igihe kigenda gihita, isukari mu maraso yawe itangira kwiyongera mu ngingo zawe. Abaganga bayita glycation. Iyo ugenzuye neza urugero rw'isukari yawe, ushobora gutinza iyi ndwara.

Iyi 'glycation' ishobora gutuma ingingo zawe zikomera kandi zigacika intege. Muri icyo gihe, imyitozo ngororamubiri ikomeye nka 'HIIT' no gukora imyitozo ngororamubiri vuba ni ikibazo gikomeye. Intambwe imwe idakwiriye ishobora kugutera imvune. Bitewe n'ingingo zikomeye, kuringaniza kw'umubiri biragabanuka kandi amahirwe yo kugwa nayo ariyongera.

Abantu benshi barwaye diyabete yo mu bwoko bwa 2 bafata imiti igabanya cholesterol yitwa statins. Iyi miti rimwe na rimwe ishobora gutera ububabare bw'imitsi cyangwa ingingo. Kubwibyo, imyitozo nka yoga, Pilates, na tai chi ni amahitamo meza kuri wewe. Ishobora kunoza imbaraga zawe, kuringaniza no koroherwa.

Ese hari izindi ngorane ufite ziterwa na diyabete?

Ingorane zimwe na zimwe z'ubuzima zizanwa na diyabete yo mu bwoko bwa 2 zishobora kwiyongera cyangwa zikongera ibyago byo gukomereka bitewe n'ubwoko bw'imyitozo ngororamubiri ukora.

Kwangirika kw'imitsi guterwa na diyabete

Abaganga babyita 'peripheral neuropathy'. Iyi ndwara ishobora gutuma utakaza ibyiyumvo mu birenge no mu mano. Ishobora kandi kugira ingaruka ku buringanire bwawe bigatuma ushobora kugwa cyane. Niba ufite iyi ndwara, irinde kwiruka no gusimbuka . Ahubwo, hitamo imyitozo ngororamubiri idashyira igitutu ku ngingo zawe, nko koga.

Ubundi bwoko bw'intege nke z'imitsi bwitwa autonomic neuropathy bushobora gutuma ucika intege kandi ukagwa iyo wihutiye cyane.

Ibibazo by'amaso

Diyabete ishobora gutera imiyoboro mishya y'amaraso idakomeye mu jisho. Abaganga bayita proliferative retinopathy. Iyi miyoboro irakomeye cyane kandi ishobora kuva amaraso byoroshye. Iyi miyoboro idakomeye ishobora kuva amaraso iyo usimbutse, uterura ibyuma, ukora ingendo zihuze, cyangwa ukoze imiterere y'umutwe nka yoga. Niba warasuzumwe amaso mu mwaka ushize, muganga wawe w'amaso ashobora kukubwira niba imyitozo ushaka gukora ari nta nkomyi kuri wewe.

Inama zimwe na zimwe z'ingenzi zo gukora siporo niba urwaye diyabete

Izi nama zizagufasha kongera imyitozo ngororamubiri mu buzima bwawe bwa buri munsi niba urwaye diyabete.

1. Andika urutonde rw'ibintu ukunda kandi wishimira. Hari ibintu byinshi ushobora guhitamo, kandi ntabwo ari ngombwa ko ujya muri siporo. Ibi birimo kubyina, yoga, kugenda wihuta, koga... ikintu cyose cyakongera umuvuduko w'umutima wawe.

2. Vugana na muganga wawe kandi umusabe uburenganzira. Mubwire icyo wifuza gukora. Hanyuma ashobora kukubwira niba witeguye kandi niba ukeneye guhindura indyo yawe, insuline, cyangwa imiti.

3. Suzuma urugero rw'isukari mu maraso yawe. Baza muganga wawe niba ugomba gusuzuma isukari mu maraso yawe mbere yo gukora imyitozo ngororamubiri. Niba ukora imyitozo ngororamubiri mu gihe kirenga isaha, suzuma isukari mu maraso yawe mu gihe ukora imyitozo ngororamubiri. Suzuma urugero rw'isukari mu maraso yawe nyuma ya buri myitozo ngororamubiri hanyuma ukore impinduka nibiba ngombwa.

4. Bika ikintu giryoshye hafi yawe. Imyitozo ngororamubiri ishobora gutuma urugero rw'isukari mu maraso yawe rugabanuka mu buryo butunguranye (hypoglycemia). Bityo rero, buri gihe shyira ikintu nk'ikinyobwa cy'imbuto, ibinini bya glucose, cyangwa bombo hafi yawe.

5. Tangira buhoro buhoro. Niba udakora siporo na gato, tangira ukoresheje iminota 10 ku munsi. Ongera buhoro buhoro ugere ku minota 30 ku munsi. Hagarika siporo niba wumva uhinda umushyitsi, uhangayitse, ufite intege nke, ufite ibyuya, ufite umutima utera cyane, cyangwa urwaye umutwe.

6. Kora imyitozo ngororamubiri yo gukomeza imitsi nibura kabiri mu cyumweru. Ushobora gukora ibintu nko guterura ibiremereye, gusunika imitsi, gutera amaguru n'amaboko no gusimbuka.

7. Gira akamenyero. Gira imyitozo ngororamubiri, urye, kandi ufate imiti yawe ku gihe kimwe buri munsi. Ibi bizagufasha kwirinda ko isukari mu maraso yawe igabanuka mu buryo butunguranye.

8. Ntugakore siporo wenyine. Gira imyitozo ngororamubiri n'umuntu uzi neza ko urwaye diyabete n'icyo wakora niba isukari mu maraso yawe yagabanutse. Nanone, ambara ikarita cyangwa agapapuro k'indangamuntu kanditseho ko urwaye diyabete.

9. Ite ku birenge byawe. Ambara inkweto zimeze neza kandi zijyanye n'imyitozo ngororamubiri ukora. Suzuma ibirenge byawe buri munsi kugira ngo urebe ko nta dusebe, ibisebe, cyangwa ibisebe byabyo. Bibwire muganga wawe niba hari ikibazo gishya ubonye.

10. Nywa amazi menshi. Nubwo waba udafite inyota, nywa amazi menshi mbere, mu gihe cyo gukora imyitozo ngororamubiri, na nyuma yo kuyikora.

11. Hagarika niba wumva ububabare butunguranye. Ububabare buto mu mitsi ni ibisanzwe, ariko ububabare butunguranye si ibisanzwe.

Ni izihe nyungu ubona mu gukora siporo?

Imyitozo ngororamubiri ni kimwe mu bikoresho bikomeye ushobora gukoresha mu kuvura diyabete. Dore bimwe mu byiza ishobora kuguha:

• Bifasha umubiri wawe gukoresha insuline neza, bifasha mu kugenzura isukari mu maraso.
• Bitwika ibinure bitari ngombwa mu mubiri.
• Ikomeza imitsi n'amagufwa.
• Bigabanya umuvuduko ukabije w'amaraso.
• Igabanya cholesterol mbi (LDL) kandi yongera cholesterol nziza (HDL).
• Binoza gutembera kw'amaraso mu mubiri wose.
• Bigabanya ibyago byo kurwara indwara z'umutima n'imitsi yo mu bwonko.
• Bizana imbaraga nshya ku mubiri n'ibyishimo mu mutwe.
• Igenzura imihangayiko.