Ngaba unesifo seswekile sohlobo lwesibini? Ngoko ke mhlawumbi sele uyazi ukuba kubaluleke kangakanani ukuzilolonga. Kodwa ngaba uziva usoyika kwaye uthandabuza xa ucinga ngokuya ejimini nokuzilolonga? Imibuzo efana nethi "Ngaba iswekile yam iza kwehla ngequbuliso?", "Luhlobo luni lomthambo olulungileyo kum?", "Ndifanele ndize nantoni na?" ifika engqondweni, akunjalo? Musa ukoyika nantoni na. Namhlanje, masithethe ngendlela onokuyenza ngayo umthambo ngokukhuselekileyo nangempumelelo ejimini njengomntu onesifo seswekile.
Kutheni umthambo ubaluleke kangaka kuwe?
Ngamafutshane, xa usenza umthambo, oko kukuthi, xa uzilolonga, umzimba wakho ufumana iingenelo ezininzi ezimangalisayo.
Okokuqala, ukuzilolonga kunciphisa amanqanaba eswekile egazini lakho . Okwesibini, kunceda i-insulin, i-hormone ephambili elawula iswekile egazini, ukuba isebenze ngcono . Oku kuthetha ukuba iiseli zomzimba wakho zinokufunxa iswekile (iswekile) egazini lakho ngokulula.
Ukuba uzenzela umkhwa wokuzilolonga imihla ngemihla, unganciphisa neziphumo zovavanyo lwakho lwe-A1c, ezibonisa amanqanaba akho aqhelekileyo eswekile egazini kwiinyanga ezintathu ezidlulileyo.
Khumbula, naluphi na uhlobo lomsebenzi womzimba luya kukunceda. Kungaba kukuhamba ngeenyawo, ukukhwela ibhayisekile, okanye ukuya ejimini.
Cinga ngezi zinto ngaphambi kokuba uye ejimini.
Ngaphambi kokuba uye ejimini uze uqale ukuzilolonga, kukho izinto ezimbalwa ekufuneka uzikhumbule. Ukuba ulandela la manyathelo ngononophelo, ungazilolonga ngaphandle koloyiko.
Thetha nogqirha wakho kuqala.
Le yeyona nto ibalulekileyo. Bona ugqirha wakho umxelele ukuba uza kuqala ukuzilolonga kwindawo yokuzivocavoca umzimba. Mbuze ngokucacileyo ngezi zinto:
- Zeziphi imithambo efanelekileyo nekhuselekileyo onokuyenza?
- Zithini imiqathango yezinga leswekile egazini lakho ngaphambi, ngexesha, nasemva kokuzilolonga?
- Ngaba kufuneka utshintshe indlela otya ngayo kunye neshedyuli yamayeza ngeentsuku zokuzilolonga?
Ukuba uyiqonda kakuhle le nto, ungaqalisa ukusebenza ngokuzithemba okukhulu.
Khetha ijimu ekufaneleyo.
Eyona gym ilungileyo yindawo apho uziva ukhululekile kwaye ukhuselekile khona . Ngoko ke ngaphambi kokuba ubhalise kwaye uhlawule yonke imali, yizame usuku olunye okanye ezimbini. Jonga ukuba izixhobo (umzekelo, oomatshini bokutsala ubunzima, ii-treadmill, ii-elliptical trainers), ucoceko, kunye nokusingqongileyo kuyakufanela na.
Kungangcono ukuba ungafumana uncedo kumqeqeshi.
Kungumbono olungileyo ukufumana umqeqeshi oqeqeshiweyo onamava okusebenza nabantu abanesifo seswekile. Ukusebenza nomntu onjalo kanye okanye kabini kunokukunceda ufunde indlela yokuzilolonga ngokukhuselekileyo kwaye kukuncede wenze isicwangciso sokuzilolonga esihambelana neenjongo zakho.
Yintoni ofanele uye nayo xa usiya ejimini?
Awudingi mpahla yezemidlalo emikhulu nenkulu. Impahla ekhululekileyo nekhupha umbilo kunye nezihlangu ezilingana kakuhle zanele. Kukwangumbono olungileyo ukugcina ezi zinto ebhegini yakho.
- Ibhotile yamanzi: Kubalulekile ukuba wonke umntu aphephe ukuphelelwa ngamanzi emzimbeni ngelixa esenza umthambo, kodwa kubaluleke ngakumbi ukuba unesifo seswekile.
- Isixhobo esincinci seswekile: Ngamanye amaxesha xa uzilolonga, amanqanaba eswekile egazini lakho anokwehla kakhulu. Oku kubizwa ngokuba yi-hypoglycemia . Le theyibhile ingezantsi ikubonisa ukuba zeziphi iimpawu onokuzifumana kunye nento omawuyenze ukuba uhlangabezana nale meko. Ke ngoko, kubalulekile ukugcina into emnandi kufutshane (umz. iipilisi zeswekile, isiselo esimnandi, iqhekeza lelekese) onokulisela ngokukhawuleza ukuba iswekile yakho yegazi iyehla.
- Amayeza akho: Ukuba unawo nawaphi na amayeza ekufuneka uwasebenzise ngexesha okanye emva kokuzilolonga, ungalibali ukuwaphatha.
| I-Hypoglycemia - Iimpawu zeswekile ephantsi egazini kunye nento omawuyenze | |
|---|---|
| Uphawu | Kwenziwe ntoni |
| Isiyezi, ukuba nentloko ekhaphukhaphu | Ukuba ufumana naziphi na kwezi mpawu , yeka ukuzilolonga . Thatha into emnandi (njengeepilisi zeglucose okanye isiselo esineswekile) ngoko nangoko. Phumla okwethutyana. Ukuba le meko iyaqhubeka, qiniseka ukuba ubona ugqirha wakho . Amayeza okanye ukutya kwakho kunokufuneka kutshintshwe. |
| Ukubila okugqithisileyo ngequbuliso | |
| Ukudideka, ukungakwazi ukugxila | |
| Ukuhlanza, ukulahlekelwa yingqondo ukuba kukhulu | |
Luhlobo luni lokuzivocavoca omele ulwenze ejimini?
Ngokutsho kwe-American Diabetes Association, zombini ezi ntlobo zokuzilolonga zibaluleke kakhulu kumntu onesifo seswekile sohlobo lwesibini.
1. Ukuzilolonga okunyusa izinga lokubetha kwentliziyo (Umthambo we-Aerobic/we-Cardiovascular):
Oku kuquka ukuhamba/ukubaleka kwi-treadmill, ukusebenzisa umatshini we-elliptical, kunye nokukhwela ibhayisekile. Kulungile ukuba ungenza olu hlobo lomthambo ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Akunyanzelekanga ukuba wenze konke oku ejimini. Ukuhamba ngaphandle kunye nokukhwela ibhayisekile nako kuwela kolu luhlu.
2. Uqeqesho lokuqinisa umzimba:
Oku kuquka ukuphakamisa iintsimbi, ukusebenzisa ii-resistance bands, okanye ukwenza umthambo usebenzisa ubunzima bomzimba wakho (umz., ii-push-ups). Beka bucala ubuncinane iintsuku ezimbini ngeveki kwezi ntlobo zomthambo.
Eyona nto ibalulekileyo: Ukuba usandul’ ukuqala ukuzilolonga, qala kancinci. Qala kancinci, imizuzu emi-5 ukuya kweli-10 ngosuku, uze wongeze ixesha lakho kancinci kancinci njengoko amandla akho kunye nokuqina komzimba kuphucuka.
Umyalezo Wokuya Ekhaya
- Qiniseka ukuba uthetha nogqirha wakho kwaye ufumane iingcebiso ngaphambi kokuba uqale umthambo.
- Jonga amanqanaba eswekile egazini lakho ngaphambi nasemva kokuzilolonga.
- Soloko ugcina into emnandi kufutshane xa iswekile yegazi isezantsi ngequbuliso (hypoglycemia).
- Mamela umzimba wakho. Ukuba udiniwe, ukuba uyasokola, phumla. Qala kancinci kancinci uze wongeze ixesha lakho lokuzilolonga kancinci kancinci .
- Eyona nto ibalulekileyo kukuzilolonga rhoqo . Wakuba ukwenze umkhwa, uza kubona indlela ekukunceda ngayo ukulawula isifo sakho seswekile.
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