Une chirwere cheshuga cherudzi rwechipiri here? Saka pamwe unotoziva kukosha kwekurovedza muviri. Asi unonzwa kutya uye kuzeza here paunofunga nezvekuenda kugym nekurovedza muviri? Mibvunzo yakaita sekuti "Shuga yangu ichadzikira kamwe kamwe here?", "Ndeipi mhando yekurovedza muviri yakanakira ini?", "Ndinofanira kuuya nei?" inouya mupfungwa, handiti? Usatya chero chinhu. Nhasi, ngatitaurei nezvekuti ungarovedza sei muviri zvakachengeteka uye zvinobudirira kugym semunhu ane chirwere cheshuga.
Sei kurovedza muviri kuchikosha kwauri?
Zvichitaurwa zviri nyore, kana uchishingaira, ndiko kuti, paunorovedza muviri, muviri wako unowana mabhenefiti akawanda anoshamisa.
Chekutanga, kurovedza muviri kunoderedza huwandu hweshuga muropa rako . Chechipiri, kunobatsira insulin, iyo homoni huru inodzora shuga muropa, kushanda zviri nani . Izvi zvinoreva kuti masero emuviri wako anogona kupinza shuga (glucose) muropa rako zviri nyore.
Kana ukaita tsika yekurovedza muviri zuva nezuva, unogona kutoderedza mhinduro yako yeA1c, iyo inoratidza huwandu hweshuga yako muropa mumwedzi mitatu yapfuura.
Yeuka kuti chero chiito chemuviri chichakubatsira. Kungave kufamba netsoka, kutasva bhasikoro, kana kuenda kugym.
Funga nezvezvinhu izvi usati waenda kugym.
Usati waenda kugym wotanga kurovedza muviri, pane zvinhu zvishoma zvaunofanira kurangarira. Kana ukanyatsotevera matanho aya, unogona kurovedza muviri usingatyi.
Taura nachiremba wako kutanga.
Ichi ndicho chinhu chinonyanya kukosha. Ona chiremba wako womuudza kuti uchatanga kurovedza muviri panzvimbo yekurovedza muviri. Mubvunze zvakajeka nezvezvinhu izvi:
- Ndeapi maekisesaizi akakodzera uye akachengeteka kuti uite?
- Ndeipi miganhu yehuwandu hweshuga muropa rako usati waita maekisesaizi, panguva yekurovedza muviri, uye mushure mekuita maekisesaizi?
- Unofanira here kuchinja kudya kwako uye purogiramu yemishonga pamazuva ekurovedza muviri?
Kana uchinzwisisa izvi zvakajeka, unogona kutanga kushanda nechivimbo chikuru.
Sarudza gym inokukodzera.
Gym yakanakisisa ndiyo yaunonzwa wakasununguka uye wakachengeteka . Saka usati wanyoresa wobhadhara mari yese, edza kwezuva rimwe kana maviri. Tarisa kana michina yacho (semuenzaniso, michina yekurema, matreadmill, elliptical trainers), kuchena, uye nharaunda zvakakunakira.
Zvingava zvakanaka kana ukabatsirwa nemudzidzisi.
Zvakanaka kutsvaga mudzidzisi ane hunyanzvi ane ruzivo rwekushanda nevanhu vane chirwere cheshuga. Kushanda nemunhu akadaro kamwe chete kana kaviri kunogona kukubatsira kudzidza maekisesaizi akachengeteka uye kukubatsira kugadzira hurongwa hwemaekisesaizi hunoenderana nezvinangwa zvako.
Chii chaunofanira kutora newe kana uchienda kugym?
Haudi zvipfeko zvemitambo zvakakura uye zvakakura. Zvipfeko zvinonyaradza, zvinobvisa ziya uye shangu dzinokwana zvakanaka zvakakwana. Zvakanakawo kuchengeta zvinhu izvi mubhegi rako.
- Bhodhoro remvura: Zvakakosha kuti munhu wese asade mvura mumuviri wake paanenge achiita maekisesaizi, asi zvinonyanya kukosha kana uine chirwere cheshuga.
- Kiti diki yechirwere cheshuga: Dzimwe nguva paunenge uchirovedza muviri, huwandu hweshuga muropa rako hunogona kuderera zvakanyanya. Izvi zvinonzi hypoglycemia . Tafura iri pazasi inokuratidza zviratidzo zvaunogona kuona uye zvekuita kana ukasangana nazvo. Saka, zvakakosha kuchengetedza chimwe chinhu chinotapira pedyo (semuenzaniso mapiritsi eglucose, chinwiwa chinotapira, siwiti) chaunogona kunwa nekukurumidza kana shuga yako yeropa yaderera.
- Mishonga yako: Kana uine mishonga yaunofanira kunwa panguva yekurovedza muviri kana mushure mekurovedza muviri, usakanganwa kuitora newe.
| Hypoglycemia - Zviratidzo zveshuga yakaderera muropa uye zvekuita | |
|---|---|
| Chiratidzo | Zvekuita |
| Dzungu, musoro wakareruka | Kana ukaona chimwe chezviratidzo izvi , rega kurovedza muviri . Enda nechimwe chinhu chinotapira (senge mapiritsi eglucose kana chinwiwa chine shuga) nekukasika. Zorora kwechinguva. Kana chirwere ichi chikaramba chiripo, iva nechokwadi chekuona chiremba wako . Mishonga yako kana kudya kwako zvingada kuchinjwa. |
| Kudikitira zvakanyanya kamwe kamwe | |
| Kuvhiringidzika, kusakwanisa kuisa pfungwa pachinhu chimwe chete | |
| Kurutsa, kurasikirwa nepfungwa kana zvakanyanya | |
Ndeapi marudzi ekurovedza muviri aunofanira kuita pajimu?
Sekureva kweAmerican Diabetes Association, marudzi ese ekurovedza muviri akakosha zvikuru kune munhu ane chirwere cheshuga cherudzi rwechipiri.
1. Maekisesaizi anowedzera kurova kwemoyo (Kuekisesaiza kweAerobic/Mwoyo):
Izvi zvinosanganisira kufamba/kumhanya uri patreadmill, kushandisa muchina we elliptical, uye kuchovha bhasikoro. Zvakanaka kana uchikwanisa kuita rudzi urwu rwekurovedza muviri kwemaminitsi makumi matatu pazuva, mazuva mashanu pasvondo. Haufanire kuita zvese izvi pajimu. Kufamba kunze uye kuchovha bhasikoro zvinowirawo muchikamu ichi.
2. Kudzidziswa kwesimba:
Izvi zvinosanganisira kusimudza zvinorema, kushandisa mabhande ekusimbisa muviri, kana kuita maekisesaizi uchishandisa huremu hwemuviri wako (semuenzaniso, ma push-ups). Isa parutivi mazuva maviri pasvondo ekuita maekisesaizi akadai.
Chinhu chinonyanya kukosha: Kana uri mutsva pakuita maekisesaizi, tanga zvishoma nezvishoma. Tanga zvishoma nezvishoma, semaminitsi mashanu kusvika gumi pazuva, uye wedzera nguva yako zvishoma nezvishoma sezvo simba rako uye kugwinya kwako zvichivandudzika.
Mharidzo Yekuenda Nayo Kumba
- Iva nechokwadi chekutaura nachiremba wako uye kuwana mazano usati watanga kurovedza muviri.
- Tarisa huwandu hweshuga muropa rako usati waita maekisesaizi uye wapedza.
- Gara uchichengeta chimwe chinhu chinotapira pedyo kana shuga yeropa yadzikira kamwe kamwe (hypoglycemia).
- Teerera muviri wako. Kana wakaneta, kana uchinetseka, zorora. Tanga zvishoma nezvishoma uye wedzera nguva yako yekurovedza muviri zvishoma nezvishoma .
- Chinhu chinonyanya kukosha kuramba uchiita maekisesaizi . Kana wangozvijaira, uchaona kuti zvinokubatsira sei kudzora chirwere chako cheshuga.
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