Ese urwaye Diyabete yo mu bwoko bwa 2? Noneho ushobora kuba uzi akamaro ko gukora imyitozo ngororamubiri. Ariko se wumva ufite ubwoba cyangwa ukagira ubwoba iyo utekereje kujya muri siporo no gukora siporo? Ibibazo nka "Ese isukari yanjye izagabanuka mu buryo butunguranye?", "Ni iyihe siporo nziza kuri njye?", "Ni iki nkwiye kuzana?" biza mu mutwe, sibyo? Ntugatinye ikintu icyo ari cyo cyose. Uyu munsi, reka tuganire ku buryo wakora siporo mu mutekano kandi neza muri siporo nk'umuntu urwaye diyabete.
Kuki imyitozo ngororamubiri ari ingenzi cyane kuri wewe?
Mu magambo make, iyo ukora siporo, umubiri wawe ubona inyungu nyinshi zitangaje.
Ubwa mbere, imyitozo ngororamubiri igabanya urugero rw'isukari mu maraso . Icya kabiri, ifasha insuline, imisemburo nyamukuru igenzura isukari mu maraso, gukora neza . Ibi bivuze ko uturemangingo tw'umubiri wawe dushobora kwinjiza isukari mu maraso yawe byoroshye.
Iyo ugize akamenyero ko gukora siporo buri munsi, ushobora no kugabanya ibisubizo by'ikizamini cya A1c, bigaragaza impuzandengo y'isukari mu maraso yawe mu mezi atatu ashize.
Wibuke ko imyitozo ngororamubiri iyo ari yo yose izagufasha. Ushobora kugenda n'amaguru, kugendera ku igare, cyangwa kujya muri siporo.
Tekereza kuri ibi bintu mbere yo kujya muri siporo.
Mbere yo kujya muri siporo no gutangira gukora imyitozo ngororamubiri, hari ibintu bike ugomba kuzirikana. Nukurikiza izi ntambwe witonze, ushobora gukora imyitozo ngororamubiri nta bwoba.
Banza uganire na muganga wawe.
Iki ni cyo kintu cy'ingenzi kurusha ibindi. Reba muganga wawe umubwire ko ugiye gutangira gukora imyitozo ngororamubiri muri siporo. Mubaze neza ibi bintu:
- Ni iyihe myitozo ikubereye kandi ifite umutekano wo gukora?
- Ni ibihe bipimo ntarengwa by'urugero rw'isukari mu maraso yawe mbere, mu gihe cy'imyitozo ngororamubiri, na nyuma yayo?
- Ese ukeneye guhindura gahunda y'imirire n'imiti yawe mu minsi y'imyitozo ngororamubiri?
Niba ubisobanukiwe neza, ushobora gutangira akazi ufite icyizere cyinshi.
Hitamo siporo ikubereye.
Siporo nziza ni aho wumva umerewe neza kandi ufite umutekano . Mbere yo kwiyandikisha no kwishyura amafaranga yose, gerageza umunsi umwe cyangwa ibiri. Reba niba ibikoresho (urugero, imashini zipima ibiro, ibyuma bipima, ibyuma bisukura ibirenge), isuku, n'ibidukikije bikubereye.
Byaba byiza uramutse ubonye ubufasha buturutse ku mutoza.
Ni byiza gushaka umutoza wemewe ufite uburambe mu gukorana n'abantu barwaye diyabete. Gukorana n'umuntu nk'uwo rimwe cyangwa kabiri bishobora kugufasha kwiga gukora imyitozo ngororamubiri mu mutekano no kugufasha gukora gahunda y'imyitozo ngororamubiri ijyanye n'intego zawe.
Ni iki wagombye gutwara iyo ugiye muri siporo?
Ntabwo ukeneye imyenda minini kandi minini ya siporo. Imyenda myiza kandi ikura ibyuya hamwe n'inkweto zikubereye birahagije. Ni byiza kandi kubika ibi bikoresho mu gikapu cyawe.
- Icupa ry'amazi: Ni ngombwa ko buri wese yirinda kubura amazi mu gihe akora imyitozo ngororamubiri, ariko ni ngombwa kurushaho niba urwaye diyabete.
- Agakoresho gato ka diyabete: Hari igihe iyo ukora siporo, urugero rw'isukari mu maraso rushobora kugabanuka cyane. Ibi byitwa hypoglycemia . Imbonerahamwe iri hepfo irakwereka ibimenyetso ushobora kugira n'icyo wakora uramutse ubibonye. Kubwibyo, ni ngombwa kubika ikintu kiryoshye hafi yawe (urugero: ibinini bya glucose, ikinyobwa kiryoshye, bombo) ushobora gufata vuba iyo isukari mu maraso yawe igabanutse.
- Imiti yawe: Niba ufite imiti ugomba gufata mu gihe cy'imyitozo ngororamubiri cyangwa nyuma yayo, ntukibagirwe kuyizana.
| Hypoglycemia - Ibimenyetso by'isukari nke mu maraso n'icyo wakora | |
|---|---|
| Ibimenyetso | Icyo gukora |
| Kuzunguza, kugira umutwe ukeye | Niba ubonye kimwe muri ibi bimenyetso , hagarika gukora imyitozo ngororamubiri . Hita ujyana ikintu kiryoshye (nk'ibinini bya glucose cyangwa ikinyobwa kirimo isukari). Ruhuka gato. Niba iki kibazo kigikomeje, menya neza ko wagiye kwa muganga wawe . Imiti yawe cyangwa indyo yawe bishobora kuba ngombwa ko uhindura. |
| Kubira ibyuya byinshi mu buryo butunguranye | |
| Urujijo, kudashobora kwibanda ku bintu | |
| Kuruka, guta ubwenge iyo bikomeye | |
Ni ubuhe bwoko bw'imyitozo ngororamubiri ukwiye gukora muri siporo?
Nk’uko bivugwa n’ishyirahamwe ry’Abanyamerika rishinzwe diyabete, ubwoko bwombi bw’imyitozo ngororamubiri ni ingenzi cyane ku muntu urwaye diyabete yo mu bwoko bwa 2.
1. Imyitozo yongera umuvuduko w'umutima (Imyitozo ngororamubiri ya Aerobic/Iyo mitsi):
Ibi birimo kugenda n'amaguru/kwiruka ku gikoresho cyo kwiruka, gukoresha imashini ikoresha uruziga, no kugendera ku igare. Ni byiza cyane niba ushobora gukora ubu bwoko bw'imyitozo ngororamubiri nibura iminota 30 ku munsi, iminsi 5 mu cyumweru. Ntabwo ari ngombwa ko ubikora byose muri siporo. Gutembera hanze no kugendera ku igare nabyo biri muri iki cyiciro.
2. Imyitozo ngororamubiri:
Ibi birimo guterura ibyuma, gukoresha imigozi yo kwiyumanganya, cyangwa gukora imyitozo ngororamubiri ukoresheje ibiro byawe bwite (urugero: push-up). Shyira ku ruhande nibura iminsi ibiri mu cyumweru kuri ubwo bwoko bw'imyitozo.
Igikuru: Niba uri mushya mu gukora siporo, tangira buhoro buhoro. Tangira gato, nk'iminota 5-10 ku munsi, kandi wongere igihe cyawe buhoro buhoro uko imbaraga zawe n'ubuzima bwawe bigenda birushaho kwiyongera.
Ubutumwa bwo kujyana mu rugo
- Mbere yo gutangira imyitozo ngororamubiri , banza uganire na muganga wawe kandi umugire inama.
- Genzura urugero rw'isukari mu maraso yawe mbere na nyuma y'imyitozo ngororamubiri.
- Buri gihe shyira ikintu giryoshye hafi yawe mu gihe isukari yo mu maraso yagabanutse mu buryo butunguranye (hypoglycemia).
- Umva umubiri wawe. Niba unaniwe, niba urimo kunanirwa, ruhuka. Tangira buhoro buhoro wongere igihe cyawe cyo gukora imyitozo ngororamubiri .
- Igikuru ni ugukomeza gukora imyitozo ngororamubiri . Numara kuyigira akamenyero, uzabona uburyo bigufasha kugenzura diyabete yawe.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.