Darasi na jiki kamar yadda wani bangare na hadaddun magani ke da fa'ida a kan tasirin hancin nama, yana hana tarin sukari yawa a jiki, da kuma motsa jini. Bugu da kari, aikin motsa jiki wani kyakkyawan tsari ne na kariya da kiba.
Yi motsa jiki don maganin ciwon sukari
Da farko, yakamata ku bayyana manufar koyar da motsa jiki (aikin motsa jiki):
- Kulawar cututtuka da raunin rauni;
- Murmurewar lafiya;
- Yin rigakafin rikitarwa da rikicewar abubuwa.
Cikakken magani tare da aikin motsa jiki yana shafar ba kawai kyallen takarda da gabobin da suka sami canjin yanayin halittu ba, har ma da daukacin jiki. Ilimin Jiki yana hanzarta tsarin warkarwa da kuma karfafa jiki a matakin gyara.
An tabbatar dashi a asibiti cewa motsa jiki a cikin ciwon suga yana taimakawa rage yawan sukari - a wasu yanayi, har zuwa matakin al'ada.
- Yana haɓaka tasirin insulin, wanda ke rage yawan ƙwayoyi;
- Normalize metabolism na lipid, wanda ya haifar da rage yawan kitse;
- Yana hana haɓakar cuta na jijiyoyin jini;
- Performanceara aikin haƙuri;
- Resistanceara ƙarfin juriya ga abubuwan illa.
Maganin motsa jiki yana rage hyperglycemia da glycosuria (ƙara yawan sukari na jini da fitsari, bi da bi), sakamakon abin da ke raguwa mafi yawan alamun halayyar ciwon sukari.
Bugu da ƙari, horarwa yana da tasiri ga tsarin jijiyoyi, aikin da ke ƙarƙashin manyan rikice-rikice a cikin ciwon sukari. Aiki na yau da kullun yana ba da gudummawa ga samar da endorphins da sauran mahadi waɗanda ke haifar da jin daɗin farin ciki kuma suna ba ku damar jin daɗin rayuwa.
Siffofin ilimin likita na zahiri don ciwon sukari
Complexayyadaddun masana'antu na warkewa da kuma hanyoyin motsa jiki don kamuwa da cutar sukari ana yin la'akari da nau'in cutar. Akwai nau'ikan ciwon sukari guda uku:
- haske
- matsakaici
- nauyi.
Motsa jiki motsa jiki don ciwon sukari mai laushi
Ana yin motsi tare da babban amplitude a matsakaici ko jinkirin motsi, don ƙananan tsokoki mai saurin hanzari zai yiwu. Sannu a hankali, hadaddun ya hada da wasu matakai masu tsauri cikin yanayin daidaitawa da motsawa: gudanar da motsa jiki tare da abubuwa, ana yin motsa jiki akan kayan aikin. Classes na minti 30-40. Yana da kyau a yi hadadden kullun.Baya ga aikin motsa jiki don maganin ciwon sukari a cikin tsari mai sauƙi, ana bada shawarar yin tafiya yau da kullun. Kuna iya farawa daga 2-3 km, to, za a iya ƙara nisa zuwa 12 km. Kar ku manta game da irin waɗannan hanyoyin aiki kamar iyo, gudu, hawan keke. Ya kamata a gudanar da dukkan azuzuwan a karkashin kulawa ta likita.
Motsa jiki motsa jiki don ciwon sukari na matsakaici
Tun da yake ana iya lura da rikicewar jijiyoyin hannu tare da ciwon sukari na matsakaici, yana da daraja a tilasta al'amuran da kuma ƙara nauyin kawai tare da izinin likita ko malamin koyar da ilimin motsa jiki. Nagari maganin yau da kullun akan nesa na 2 zuwa 7 km.
Mai tsananin motsa jiki don cutar sankara
Cutar sankarau mai raɗaɗi yana haɗuwa da cututtukan jijiyoyin jini da zuciya, sabili da haka, azuzuwan farko na marasa lafiya waɗanda ke da wannan ganewar asali ya kamata su faru musamman a ƙarƙashin kulawar kwararrun. Amfani akan jiki yakamata yayi kadan. Ana amfani da motsa jiki don rukunin tsoka da matsakaita. Yawan karatun azuzuwan (ban da hutu) - minti 10-20.
Yayinda jiki ke dacewa da aikin jiki, zaku iya haɗawa da motsa jiki don manyan rukunin tsoka. Ya kamata a ɗauka a hankali cewa jinkirin motsi da tsawon lokacin motsa jiki yana taimakawa sosai don rage matakan sukari na plasma, tunda duka glycogen tsoka da glucose na jini suna cinye.
Shawarwari masu amfani
- Idan yayin azuzuwan ko bayan akwai rauni da gajiya, ya kamata a rage nauyin;
- Idan yayin horon akwai rawar jiki a hannu da / ko kuma wani mummunan jin yunwar ya bayyana, wannan yana nuna rashin lafiyar hypoglycemia - kuna buƙatar cin aa piecesan kofuna biyu na sukari ku daina motsa jiki;
- An ba da shawarar cewa marasa lafiya waɗanda ke kan ilimin insulin a lokacin horarwa sun rage kashi na insulin (bayan sun yarda da sashi tare da likita);
- Ya kamata a gudanar da aji a cikin ɗaki mai iska ko cikin iska;
- Yin numfashi ya kamata ya kasance kyauta, kamar rhythmic-wuri;
- Kuna iya gudanar da darussan da ba su wuce minti 60 ba bayan allurar insulin (ko kuma abun ciye ciye mai sauƙi, idan ba a yin ilimin insulin);
- Yi ƙoƙarin amfani da dukkanin rukunin tsoka, kuma maimaita kowane motsa jiki sau 5-6.
Gudanarwa a cikin aikin motsa jiki shine abin jin daɗin haƙuri. Idan yanayin mai haƙuri ya kwantar da hankali daga motsa jiki, to, maganin motsa jiki yana da amfani kuma yana haifar da tasirin warkewa. Ana ba da shawarar saka idanu akan matakan sukari akai-akai kafin da bayan motsa jiki.
Maganin motsa jiki yana da mahimmanci musamman ga masu ciwon sukari na 2, tun da suna kara haɓaka ƙwayoyin sel zuwa insulin kuma har zuwa wani ɗan lokaci suna kawar da sanadin ciwon sukari. Idan bayanai na zahiri sun ba da damar, zaku iya aiwatar da ayyukan motsa jiki a cikin dakin motsa jiki, tunda haɓakar tsoka hanya ce mai tasiri don magance juriya na insulin.
Hormonarancin ƙwayar jijiyoyin jiki yawanci ya dogara da rabo daga mai a cikin ciki zuwa yawan tsoka. Horo mai ƙarfi yana canza wannan alamar don mafi kyau.
Don hana matakin sukari ya faɗi daga ƙasa mai mahimmanci yayin azuzuwan, ana bada shawara a ci ƙarin adadin abubuwan raka'a na carbohydrate a gaba: rama don aikin jiki mai zuwa.
Kuna iya amfani da 'ya'yan itatuwa ko carbit din carbo. An ba da shawarar cewa koyaushe kuna da allunan glucose tare da ku don kawar da alamun hypoglycemia da sauri idan sun faru.
Manuniya da contraindications
An wajabta hanyoyin gyara ta jiki a cikin halaye masu zuwa:
- Sakamakon cutar tare da ciwon sukari mai laushi zuwa matsakaici;
- Rashin bayyanar iska mai ƙarfi yayin motsa jiki;
- Isasshen amsawar jiki ga nauyin.
- Rashin daidaituwa na ciwon sukari a cikin matsanancin mataki;
- Levelarancin matakin aikin jiki na mai haƙuri;
- Sharp glycemic hawa da sauka yayin motsa jiki;
- Rashin daidaituwa na jini;
- Cututtukan zuciya da na jijiyoyin jini a cikin matakan ci gaba;
- Cutar cigaba;
- Hawan jini na digiri na uku tare da kasancewar matsaloli.
Sau da yawa, bayan maganin da ya dace, ana cire contraindications, kuma an ba wa mai haƙuri damar motsa jiki don ƙarfafa sakamakon warkewa.
Motsa jiki hadaddun
Kimanin jerin abubuwan badawa a matakin farko:
- Yin tafiya cikin wuri tare da matakan bazara daga hip: numfashi ta hanci, dawo da madaidaiciya.
- Yin tafiya a kan safa, sheqa, a kan ciki da waje saman ƙafafun.
- Matsalar da'ira a cikin gwiwar hannu, da farko, sannan da baya.
- Daga wurin farawarku, tanƙwara ƙasa, riƙe gwiwoyinku da hannuwanku kuma a wannan matsayin juyawa gwiwoyin gwiwa hagu da dama.
- Farawa wuri - zaune a kasa tare da kafafu yadawo har zuwa dama. Yi lanƙwasa, ƙoƙarin isa tare da hannunka sock na farko, sannan ɗayan ƙafa.
- Class tare da sanda na motsa jiki. Rike projectile a gaban kirji, yin motsi mai shimfiɗa.
- Rub tare da sanda a baya.
- Rub tare da sanda na ciki.
- Yin shafa da sanda na kafafu zaune a kan kujera.
- Matse kunne na jijiya.
- Kwanciya a bayanku, wataƙila ɗaga kafafunku sama (a ƙarƙashin kai zaka iya sa matashin kai).
- Kwanciya a bayanku, yi motsi da madauwari tare da ƙafafunku biyu, kuna kwaikwayon hawan keke.
- Kwanciya akan cinikin ku, huta hannuwanku a kasa, shakar ruwa, durƙusa, durƙusa, gaji. Maimaita.
- A hankali a cikin tafiya zuwa wurin don dawo da numfashi.
