Kurovedza muviri kwakanaka sei kwauri kana uine chirwere cheshuga cherudzi rwechipiri? Ngatizvionei zvechokwadi!

Kana uine chirwere cheshuga cheType 2, ungave nemibvunzo yakawanda nezvekurovedza muviri. Zvinhu zvakaita sekuti, 'Kurovedza muviri kuchaderedza shuga yangu yeropa here? Kuchawedzera shuga yeropa here? Kurovedza muviri kwerudzii kwakanaka kwandiri? Ndingazviita sei zvakachengeteka?' Usazvidya mwoyo, chinyorwa chino chiri kutaura nezve zvese izvi zviri nyore uye zvakajeka. Ngatipindurei mibvunzo iyi mumwe nemumwe.

Chii chinoitika kuhuwandu hweshuga muropa rako paunoita maekisesaizi?

Zvichitaurwa zviri nyore, kana uchiita maekisesaizi, muviri wako unoda simba rakawedzerwa. Simba iri rinobva mushuga iri muropa rako, inonzi glucose.

Funga nezvazvo seizvi: Paunenge uchiita chimwe chinhu nekukurumidza, sekumhanya uchitevera bhazi, tsandanyama dzako nechiropa zvinoburitsa glucose kuti zvipe simba. Kazhinji, huwandu hweshuga muropa rako hunodzikira paunorovedza muviri. Asi kana ukatora insulin kana mimwe mishonga yechirwere cheshuga, ungangoda kugadzirisa kudya kwako, mishonga, kana zvese paunowedzera nguva kana simba rekurovedza muviri kwako. Unofanira kutaura nachiremba wako nezvazvo.

Kubatsira chaiko kunouya kana ukaita maekisesaizi ane mwero kwenguva yakareba. Semuenzaniso, kukwira gomo. Tsandanyama dzako dzinoshandisa glucose yakawanda. Izvi zvinobatsira kudzikisa huwandu hweshuga muropa rako. Asi yeuka, mushure mekurega kuita maekisesaizi akanyanya, huwandu hweshuga muropa rako hunogona kukwira kwechinguva.

Chimwe chinhu ndechekuti, kana ukaita maekisesaizi akawandisa mumuviri wako, zvinogona kuita kuti zviomere masero emhasuru dzako kushandisa insulin, izvo zvinogona kukonzera kuwanda kweshuga muropa. Paunoita maekisesaizi, tsandanyama dzako dzinotyoka misodzi midiki, iyo inogadziriswa uye inosimbiswa. Asi kana usina kujaira kurovedza muviri kwenguva refu (HIIT), unogona kupedzisira wava kurwadziwa kwemazuva. Munguva iyoyo, huwandu hweshuga muropa rako hunogona kukwira nekuti masero emhasuru haakwanise kushandisa insulin nemazvo.

Unofanira kuita maekisesaizi akawanda sei pasvondo?

Tafura iyi ine huwandu hunokurudzirwa nenyanzvi kuvanhu vane chirwere cheshuga.

Kurovedza muviri uchishandisa aerobics kunovandudza mashandiro emuviri wako e insulin, zvichideredza huwandu hweshuga muropa kwenguva refu. Zvinoderedzawo njodzi yako yekubatwa nezvimwe zvirwere zvinokonzerwa nechirwere cheshuga, zvakaita sechirwere chemwoyo. Kana uine tsandanyama dzakawanda, kugona kwako kudzora shuga muropa kunowedzera.

Kurovedza muviri kuchakuvadza majoini angu here?

Chirwere cheshuga chinogona kukanganisa majoini ako kana ukagara nacho kwenguva yakareba. Nekufamba kwenguva, shuga muropa rako inotanga kuungana mumajoini ako. Vanachiremba vanodana izvi kuti glycation. Kana ukadzora huwandu hweshuga yako zvakanaka, unogona kunonotsa dambudziko iri.

'Glycation' iyi inogona kukonzera kuti majoini ako aoma uye asashande zvakanaka. Panguva yakadaro, maekisesaizi ane simba guru akadai se'HIIT' uye kufamba nekukurumidza zvine njodzi. Danho rimwe chete risingafadzi rinogona kukonzera kukuvara. Nekuda kwemajoini akaomarara, kuenzana kwemuviri kunodzikira uye mikana yekudonha inowedzerawo.

Vanhu vazhinji vane chirwere cheshuga cherudzi rwechipiri vanotora mishonga inoderedza cholesterol inonzi statins. Dzimwe nguva iyi inogona kukonzera marwadzo emhasuru kana majoini. Saka, maekisesaizi akaita seyoga, Pilates, uye tai chi isarudzo dzakanaka kwauri. Anogona kuvandudza simba rako, kuenzana, uye kuchinjika.

Une mamwe matambudziko anokonzerwa nechirwere cheshuga here?

Mamwe matambudziko ehutano anouya nechirwere cheshuga cherudzi rwechipiri anogona kuwedzera kana kuwedzera njodzi yekukuvara zvichienderana nerudzi rwekurovedza muviri kwaunoita.

Kukuvadzwa kwetsinga kunokonzerwa nechirwere cheshuga

Vanachiremba vanodana izvi kuti 'peripheral neuropathy'. Dambudziko iri rinogona kukonzera kuti unzwe kusagadzikana mutsoka dzako nezvigunwe. Rinogonawo kukanganisa kuenzana kwako uye ringaita kuti uwire pasi. Kana uine dambudziko iri, dzivisa kumhanya nekusvetuka . Pane kudaro, sarudza maekisesaizi asingamanikidze majoini ako, sekushambira.

Imwe mhando yekushaya simba kwetsinga inonzi autonomic neuropathy inogona kukonzera kuti ufende wodonha kana ukangoerekana wafamba nekukurumidza.

Matambudziko emaziso

Chirwere cheshuga chinogona kukonzera mitsipa mitsva yeropa isina simba muziso. Vanachiremba vanodana izvi kuti proliferative retinopathy. Mitsipa iyi haina simba uye inogona kubuda ropa zviri nyore. Mitsipa iyi isina simba inogona kubuda ropa paunosvetuka, kusimudza zvinorema, kuita mafambiro akashata, kana kuita mapoziti emusoro seyoga. Kana wakamboongororwa maziso ako gore rapfuura, chiremba wako wemaziso anogona kukuudza kana kurovedza muviri kwaunoda kuita kwakachengeteka kwauri.

Mazano akakosha ekurovedza muviri kana uine chirwere cheshuga

Mazano aya achakubatsira kuwedzera maekisesaizi mumabasa ako ezuva nezuva kana uine chirwere cheshuga.

1. Nyora pasi zvinhu zvaunofarira uye zvaunofarira. Pane zvinhu zvakawanda zvaunogona kusarudza kubva, uye haufanirwe kuenda kugym. Izvi zvinosanganisira kutamba, yoga, kufamba nekukurumidza, kushambira... chero chinhu chinoita kuti kurova kwemoyo wako kuwedzere.

2. Taura nachiremba wako wowana mvumo. Muudze zvauri kutarisira kuita. Anogona kukuudza kana wagadzirira uye kana uchida kuchinja kudya kwako, insulin, kana mishonga.

3. Tarisa huwandu hweshuga muropa rako. Bvunza chiremba wako kana uchifanira kuongorora shuga muropa rako usati waita maekisesaizi. Kana uchiekisesaizi kweanopfuura awa, tarisa shuga muropa rako panguva yekurovedza muviri. Tarisa huwandu hweshuga muropa rako mushure meekisesaizi yega yega uye gadzirisa kana zvichidikanwa.

4. Chengeta chimwe chinhu chinotapira pedyo. Kurovedza muviri kunogona kukonzera kudzikira kweshuga muropa rako kamwe kamwe (hypoglycemia). Saka gara uine chimwe chinhu chakadai sechinwiwa chemuchero, mapiritsi eglucose, kana siwiti pedyo.

5. Tanga zvishoma nezvishoma. Kana usingaite maekisesaizi zvachose, tanga nemaminitsi gumi pazuva. Wedzera zvishoma nezvishoma kusvika pamaminitsi makumi matatu pazuva. Rega kuita maekisesaizi kana uchinzwa kudedera, kunetseka, kushaya simba, kudikitira, mwoyo uchimhanya, kana kurwadziwa nemusoro.

6. Ita maekisesaizi ekusimbisa tsandanyama kanenge kaviri pasvondo. Unogona kuita zvinhu zvakaita sekusimudza masimbi, kusunda, kufamba-famba, uye kukwenya.

7. Ita tsika yako. Edza muviri, idya, uye tora mushonga wako panguva imwe chete zuva nezuva. Izvi zvichakubatsira kudzivirira kuti huwandu hweshuga muropa rako husadzike kamwe kamwe.

8. Usaite maekisesaizi uri wega. Edza maekisesaizi nemunhu anoziva kuti une chirwere cheshuga uye zvekuita kana shuga yako yeropa yadzikira. Zvakare, pfeka kadhi kana chitupa chechiremba chinoratidza kuti une chirwere cheshuga.

9. Chengeta tsoka dzako. Pfeka shangu dziri mumamiriro akanaka uye dzakakodzera maekisesaizi aunoita. Tarisa tsoka dzako zuva nezuva kuti uone kana dzisina maronda, maronda, uye maronda. Udza chiremba wako kana ukaona matambudziko matsva.

10. Inwa mvura yakawanda. Kunyangwe usinganzwe nyota, inwa mvura yakawanda usati waita maekisesaizi, paunenge uchiaita, uye wapedza.

11. Mira kana uchinzwa kurwadziwa kamwe kamwe. Kurwadza kudiki mutsandanyama kwakajairika, asi kurwadziwa kamwe kamwe hakuna kujairika.

Ndezvipi zvakanakira zvaunowana kubva mukurovedza muviri?

Kurovedza muviri chimwe chezvinhu zvine simba zvikuru zvaunogona kushandisa kudzora chirwere cheshuga. Heano mamwe mabhenefiti aunogona kuwana:

• Inobatsira muviri wako kushandisa insulin nemazvo, izvo zvinobatsira kudzora shuga yeropa.
• Inopisa mafuta asingadiwi mumuviri.
• Inosimbisa tsandanyama nemapfupa.
• Inoderedza BP.
• Inoderedza cholesterol yakaipa (LDL) uye inowedzera cholesterol yakanaka (HDL).
• Inovandudza kutenderera kweropa mumuviri wese.
• Inoderedza njodzi yezvirwere zvemwoyo nestroke.
• Zvinounza simba idzva mumuviri uye mufaro mupfungwa.
• Inodzora kushushikana.