Gina Jiki da Cutar Sikila - Babban Bayani
Alamar halayyar nau'in ciwon sukari na II shine jurewar insulin - ragewar ji na sel wanda ke aiki da insulin na hormone. Akwai dangantaka ta kai tsaye tsakanin nauyin jiki da juriyawar insulin. Preari daidai, raunin ƙwayar tsoka zuwa mai mai a cikin ciki da kewaye da hancin na iya shafar ƙwarin sel zuwa insulin.
Yawancin ƙwayar tsoka da ƙarancin mai, mafi kyawun aikin insulin na motsa jiki akan abubuwan sel kuma mafi sauƙi shine magance cutar.
Saboda wannan, matakan motsa jiki na ƙarfi don gina taro na tsoka zasu iya samun duka sakamako mai motsa jiyya da warkewa.
Amma ga masu ciwon sukari nau'in 1, gina jiki a gare su na iya zama da amfani, saboda suna ba da damar yin kyau da kyau, jin ƙarfi da ƙarami. Sportsarfin wasanni shine babbar hanyar ƙara girman kai da matakan makamashi na ciki. Gina jiki bawai kawai yake dauke nauyi bane, yana gina cikakken jiki: ba wasanni bane sosai kamar yadda rayuwa take ga miliyoyin mutane.
Menene amfanin horarwar ƙarfi don ciwon sukari
A bayyane sakamakon horarwar ya dogara da nau'in halin mutum da ƙaddarar jinin mutum. Wasu mutane, bayan 'yan watanni bayan fara azuzuwan, da gaske suna yin haɓaka ƙirar tsoka mai ban sha'awa, yayin da wasu waɗanda ke aiki akan shirin ɗaya bazai sami canje-canje da ake gani kwata-kwata. Koyaya, ƙarfin ƙwayar tsoka da juriya tabbas haɓaka biyu ne.
Mafi yawan sakamako mai warkewa yana bayar da azuzuwan yanayi mai rikitarwa. A cikin ciwon sukari na mellitus, mafi yawan amfani shine motsa jiki mai ƙarfi a haɗe tare da horo na zuciya - jogging, iyo, hawan keke. Babban horo yana hana irin matsalolin haɗarin kamuwa da cutar bugun zuciya kamar bugun zuciya da bugun jini, don haka zai iya ceton ran mutum.
- Matsalar haɗin gwiwa ta ɓace;
- Yanayin tasoshin sun inganta;
- Yana haɓaka metabolism, wanda ke haifar da daidaitawar nauyi;
- An wadatar da ƙashin ƙashi tare da ma'adanai, wanda shine rigakafin osteoporosis;
- Halin ƙwayoyin sel zuwa insulin yana ƙaruwa.
Ayyukan motsa jiki na yau da kullun suna taimakawa wajen haɓaka matakin "kyakkyawa" cholesterol a cikin jiki da rage adadin "mara kyau". Masu ciwon sukari kansu zasu iya tabbatar da wannan ta hanyar kwatanta gwaje-gwajen su kafin horo a cikin dakin motsa jiki da kuma 4-6 bayan fara horo.
Shawarwari da shawara ga marasa lafiya da masu ciwon sukari, suna aiki a jikin mutum
Horarwa mai ƙarfi zata sami sakamako ne na warkewa kawai lokacin da mai haƙuri da ciwon sukari zai ci daidai da shawarwarin masana kimiyyar endocrinologists da kuma masu cin abinci masu gina jiki.
Yayin motsa jiki, yakamata masu kula da masu cutar siga su kula da lafiyar su da yanayin jikinsu.
- Yin motsa jiki a cikin dakin motsa jiki ya zama dole daidai da yadda kake ji: idan kun ji daɗi, ya fi dacewa ku shakata ko rage damuwa;
- Kada ku rinka bin diddigin bayanai: ya kamata a ƙara yawan lodi a hankali;
- Zai fi kyau zuwa dakin motsa jiki na jama'a, inda zaku iya magana da masu koyar da ƙwararru kuma ku tsara mafi kyawun tsarin mutum (ƙari, mai horarwar zai tabbatar da cewa kar ku cika shi cikin aji);
- Yayin horo, yi amfani da mai saka idanu akan zuciya;
- Zai fi kyau a yi bisa ga gajeriyar shirin: mafi kyawun lokacin horo ga masu ciwon sukari shine minti 45;
- Wajibi ne a kula da matakin glycemic.
- Motsa jiki tare da mashaya yayin azuzuwan a cikin dakin motsa jiki suna da haɗari mafi girma dangane da raunin raunin da yawa. Ya kamata ku fara daga sama lokacin da tsokoki da abubuwan haɗinku kuka kasance daidai don wannan. A yayin irin waɗannan darussan, ya zama dole mutum ya tabbata ya kasance kusa da hanyar yanar gizo ta aminci.
- Zai fi kyau a kware ƙungiyoyi dabam-dabam na ƙarfin motsa jiki kamar yadda ƙungiyoyi tsoka da yawa kamar yadda zai yiwu. Yi kokarin ma bayan motsa jiki anaerobic don ba jiki cikakken hutawa: dawo da tsoka yana buƙatar aƙalla 24 hours.
- Idan matakin sukari a cikin kwanakin horo yana da wuyar gaske (ya yi ƙasa sosai ko ya yi yawa), zai fi kyau tsallake aji a ranar. Tare da ƙarancin glucose mai sauƙi, haɗarin haɗarin hypoglycemia yana ƙaruwa, tare da haɓaka, bi da bi, yiwuwar hyperglycemic mai yiwuwa.
- Tsarin aji yana da mahimmanci. Idan kun fara horo, bai kamata ku daina ba (idan kuna jin dadi): nuna halaye masu ƙarfi da motsa jiki a kai a kai - sannan kuma motsa jiki mai ƙarfi zai zama muhimmin ɓangare na rayuwarku, kuma ku kanku ba za ku so ku dakatar da su ba.
Siffofin Karfi
Jikin jiki tare da kamuwa da cutar sukari irin 1 kafin motsa jiki mai ƙarfi na iya buƙatar ƙarin adadin carbohydrates. Sabili da haka, kashi da kuka saba da karin kumallo ya kamata a haɓaka kafin horo. Kuna iya ƙara yawan adadin glucose tare da taimakon 'ya'yan itatuwa masu zaki ko samfuran madara tare da' ya'yan itatuwa masu bushe.
Idan horon ya wuce fiye da minti 30, ya kamata kuma ku ci yayin azuzuwan - ku ci wani yanki na abinci mai ɗauke da ƙwayoyin carbohydrates. Kuna iya amfani da ruwan 'ya'yan itace ko ruwan yoghurts don waɗannan dalilai. Hakanan sandunan abinci masu gina jiki na musamman ga masu motsa jiki suma sun dace.
Contraindications da yiwu sakamakon
Tun da marasa lafiya da ciwon sukari sau da yawa suna da matsala game da samar da jini na gefe, wanda ke haifar da rikice-rikice a cikin lalacewar ƙafafu, ya kamata a biya hankali ga kafafu yayin motsa jiki. Don horo, kuna buƙatar sa takalma masu taushi waɗanda ba sa danna kan yatsunsu kuma tabbatar da canjin zafi na ƙafafun al'ada. Hakanan wajibi ne don saka idanu da lalacewa mafi ƙarancin rauni da raunuka na lokaci don guje wa ɓoyewa da ƙonewa.
Tun da yawan aiki na jiki yana haifar da yawan amfani da glucose ta hanyar tsokoki, wannan na iya buƙatar sake dubawa game da sashin magungunan insulin (idan mai haƙuri yana yin allurar hormonal). Don fahimtar daidai adadin da ake buƙata, kuna buƙatar auna matakin glycemic na azumi kafin horo da rabin sa'a a bayansu: yana da kyau a yi rikodin bayanan a cikin littafin tunawa na kai, wanda kowane mai ciwon sukari ya kamata ya samu.
- Jin zafi a cikin kashin baya;
- Rashin damuwa da ciwon kirji;
- Rage numfashi
- Ciwon kai;
- Lossarawar ɗan lokaci
- Idanu masu makanta.
Ga mutanen da ke da barazanar kamuwa da fata, tare da kamuwa da cuta, ƙafafun ciwon sukari, gout da cututtukan zuciya da jijiyoyin jini (duk waɗannan suna yiwuwa rikice-rikice na nau'in I da nau'in ciwon sukari na II), horo mai zurfi (musamman nau'in cututtukan aerobic) yana contraindicated. Irin waɗannan marasa lafiya ya kamata su zaɓi wani nau'in aikin motsa jiki: wasu likitoci suna ba da shawarar aerobics. Amma ko da tare da ciwon sukari mai rikitarwa, ilimin ilimin jiki ta hanyar amfani zai zama mai mahimmanci.
