Horarwa don tsarin zuciya yana inganta zama lafiya, kuma mafi mahimmanci - yana hana bugun zuciya, bugun jini da rikicewar jijiyoyin kafafu a cikin kafafu, waɗanda suke da wahala musamman ga ciwon sukari. Hanya mafi sauƙi kuma mafi araha ga ilimin ilimin motsa jiki don nau'in 1 ko nau'in ciwon sukari na 2 yana tafiya. Yin tafiya yana da amfani ga duk masu ciwon sukari, duk da wasu rikice-rikice waɗanda suka riga haɓaka. Idan baku so ku juya ku zama mai haƙuri, to, aƙalla ku yi tafiya. Don samun dalili don yin tafiya sau da yawa a cikin iska, zaku iya samun kare.
Yi farin ciki da motsa jiki don hana rikicewar ciwon sukari
Yawancin mutanen da ke da nau'in 1 ko nau'in ciwon sukari 2 an yarda dasu kuma an ba da shawarar mafi girman motsa jiki don tsarin zuciya da jiyya fiye da yin tafiya. Aerobic motsa jiki na taimaka wajan magance ciwon sukari da kuma karfafa tsarin jijiyoyin jini: jogging, yin iyo, hawan keke, tsallake, motsa jiki. Yanzu yana da amfani a yi nazarin sashin “ricuntatawa a kan ilimin ilimin jiki game da rikice-rikicen ciwon sukari” don gano idan kun sami contraindications ko ba.
Bambancin rukunin yanar gizon mu shine anan zaka iya koyon yadda ake koyon yadda ake nishaɗin yin jogging ko iyo. Wannan shine mafi mahimmancin abin da za a yi don haɗa ilimin jiki a rayuwar ku don haka inganta kula da ciwon sukari. Ana bayar da jin daɗin ilimin mutum ta hanyar haɓakar haɓakar endorphins, “hormones na farin ciki”. Babban abu shine koyon yadda ake jin tasirin endorphins a jikinka, da kuma koyon ingantaccen yanayin gudu da / ko dabarar yin iyo. Bayan wannan, akwai damar da za ku yi motsa jiki akai-akai.
Bari mu fada muku wani sirri wanda mutanen da suke shiga wasanni na yau da kullun suna yin wannan ne kawai don jin daɗin endorphins. Kuma inganta kiwon lafiya da kuma daidaita sukari na jini a cikin ciwon sukari sune illa kawai. An yi sa'a, akwai wasu hanyoyin da aka riga aka ƙera yadda za a yi nishaɗin yin jog ko yin iyo.
Jin kwanciyar hankali da gudu
Ko ta yaya ka je filin wasa ka duba wane irin fuskokin mutane ke gudu a ciki. Za ku ga kusan dukkanin masu tsere suna cikin tashin hankali. Suna da haƙoran haƙora, idanu mai kunkuntar, hanci hanci. Sun shawo kan azabarsu, rauni, gajiya, kuma daga sojojin na ƙarshe suna ɗokin samun nasara. Fuskokinsu sukan bayyana baƙin ciki. Da alama ana azabtar dasu yayin tsere.
Rayuwarmu tare da kai ba kyautar makoma bane. Akwai matsaloli da matsaloli daban-daban. Don ɗaukar wani aiki mai ƙarfi a cikin nau'ikan azuzuwan ilimin motsa jiki - babu mutumin da hankalinsu zai yarda, har ma a ƙarƙashin barazanar mutuwa daga rikice-rikice na ciwon sukari. Amma ina so in ba ku wani madadin. Mene ne idan kun koya yin gudu kamar wannan?
Manufar ita ce cewa manya za su iya koyon yadda za su yi sabon abu kamar yadda suke a cikin ƙuruciya - nishaɗi, farin ciki, ba tare da ƙaramar aiki ba, suna jin daɗin kawai. An bayyana dabarar yadda ake yin wannan a cikin littafin “Chi-run. Hanyar juyin juya hali don gudana tare da nishaɗi, ba tare da raunin da azaba ba. " Kuna iya samun saukin karantawa a cikin 'yan kwanaki.
Shafin yanar gizo na masu cutar siga -Med.Com yayi aiki don yada “albishir” guda biyu tsakanin mutane masu dauke da cutar siga:
- Dietarancin carbohydrate mai narkewa yana sa ya yiwu a kula da daidaitaccen sukari na al'ada a cikin nau'in 1 da nau'in ciwon sukari na 2, kazalika da dakatar da tsalle-tsalle a cikin sukarin jini da rage yawan insulin.
- Tare da nau'in ciwon sukari na 2, yin tsere tare da nishaɗi shine warkarwa ta mu'ujiza No. 2 bayan rage cin abinci a cikin carbohydrate.
Bayan ɗan lokaci, za a ja ku don yin tsere, kamar yadda a cikin ƙuruciya an jawo ku zuwa yin tafiya akan titi, saboda jiki yana sake maimaita samun wani ɓangare na endorphins. Duk da yake kuna jin daɗi, ilimin motsa jiki yana da sakamako na warkarwa, inganta kula da ciwon sukari, taimakawa rage nauyi da hana cutar cututtukan zuciya. Ina kira Qi-Gudun magani na mu'ujiza domin yana taimakawa sosai don magance ciwon sukari, ba tare da wani illa ba, yana ba da babban jin daɗi, kuma duk wannan kyauta ne. A ganina, wannan wata mu'ujiza ce ta gaske.
Me yasa zan buƙaci mai ƙididdigar zuciya don tsere
Zai fi dacewa yin gudu bisa ga ka'idar littafin 'Chi-Run' kuma a lokaci guda ku sarrafa ƙimar zuciyar ku ta amfani da mai ƙididdige bugun zuciya. Kuna buƙatar kashe $ 50-80 akan wannan na'urar, amma da sauri zaku ga nawa yake kawowa. Tare da mai ƙididdigar ƙimar zuciya, zaka iya gudanar da aiki mafi tsayi sosai, ƙona kitsen mai ba tare da wuce kima ba. Ba za mu iya jin ciwon suga ba, saboda haka mu yi amfani da sinadarin glucose. Hakanan, ba daidai ba ne don sarrafa bugun jini ta hanyar abin mamaki, kuma kuna buƙatar saka idanu da shi tare da mai ƙididdigar bugun zuciya. Kuna buƙatar mai ƙididdigar ƙimar zuciya kawai tare da firikwensin kirji, wanda aka haɗa tare da bel, kamar yadda yake a hoton da ke ƙasa.
Ana lissafin matsakaicin mitar zuciya ta amfani da dabara “220 - shekaru cikin shekaru”. Misali, ga mutum mai shekaru 65, matsakaicin ka'idar shine 220 - 65 = 155 a bugo minti daya. A yayin azuzuwan ilimin motsa jiki ba mu da bukatar kusanci da shi! Jiki yana horo da kyau lokacin da bugun jini shine 60-85% na iyakar madogara.
Idan yayin horon ne bugun bugun jini yayi sama da yadda aka saba, to bayan dan lokaci abin mamaki sai mu sanar dashi. Amma, da rashin alheri, sun tashi latti. Lokacin da ka ji zuciyarka tana bugawa, hakan na nuna cewa ya riga ya fara aiki ne na wani lokaci. Dole ne ya tsaya da gaggawa don ba shi hutu, sai ya gudu. Ba tare da ambaton gaskiyar cewa idan kun mamaye zuciyar ku, to, zaku iya samun bugun zuciya.
Tare da mai saka idanu akan zuciya, zaku iya gujewa wannan ci gaban. Kuna samun damar kowane lokaci don gano bugun zuciyar ku, kamar lokaci akan agogo na yau da kullun. Wasu nau'ikan masu lura da ƙudurin zuciya suna fitar da siginar sauti idan ƙarancin zuciya ya wuce iyakar da aka ƙayyade. Mun ji irin wannan siginar - wanda ke nufin cewa kuna buƙatar yin hanzari a hankali, shakata. Babban burinmu shine muyi nishaɗi yayin tsere kuma kada ku wuce shi yayin da yake riƙe da bugun jini a cikin yanayin horo na ƙira na 60-85% na iyakar madogarar.
Kuna iya gudu na ɗan gajeren lokaci kuma tare da bugun jini na 90-110% na mafi yawan madogara. Amma bari mu barshi ga masu horar da 'yan wasa, musamman wadanda ke da hannu a cikin tazara don sauri. Ga talakawa, hadarin kamuwa da ciwon zuciya yana da girma sosai, idan an mamaye shi. Idan kun yi ƙoƙarin rage cin abincin carbohydrate mara nauyi bisa ga shawarwarin gidan yanar gizon ku kuma sun gamsu da cewa yana taimakawa, to, ku gwada ma "Chi-run".
Hankali! Bayan gudu, a cikin kowane hali ya kamata ka tsaya ba zato ba tsammani. Wannan na iya haifar da bugun zuciya. Karanta karin a sashin "Muna inshora game da bugun zuciya yayin horo." Tabbatar yin tafiya na ɗan lokaci har sai bugun jini ya faɗi. Bayan wasu 'yan makonni na tsere, zaku fara lura cewa bugun jini ya fara murmurewa cikin sauri zuwa al'ada. Wannan yana nuna cewa zuciyarka tana aiki sosai kuma yana da kyau.
Muna da inshora game da bugun zuciya yayin horo
Categoriesungiyoyin mutane masu zuwa suna da haɗarin haɗarin bugun zuciya yayin motsa jiki na iska da anaerobic:
- gogaggen masu ciwon sukari;
- duk marasa lafiya da ke dauke da ciwon sukari shekara 40 da haihuwa;
- mutane tare da tarihin iyali na bugun zuciya da / ko bugun jini.
Babban dokar hana tashin zuciya yayin motsa jiki shine a daina tsayawa kai tsaye. Wannan ya shafi jogging ko hawan keke. A kan keke mai motsa jiki, rage juriya ga sifili kuma ci gaba da yin shinge na morean mintuna kaɗan. Rage hawa a hankali sannu a hankali, a kowane hali, saboda zuciyarka zata iya zama sannu-sannu zuwa al'ada. Saka mai saka idanu na zuciya ko da wane irin aiki kakeyi. Kusan dukkanin masu saka idanu na zuciya za a iya amfani dasu yayin iyo, in ba don nutse mai zurfi ba.
Me yasa akwai hatsarin zuciya a lokacin katsewar motsa jiki? Lokacin da kuke yin tsere ko tseren keken, kuyi aiki da kuzari tare da ƙafafunku. A wannan lokacin, tsokoki na ƙafafunku suna cinye jini da yawa, da kuma zuciyar da take yi musu aiki. Yayinda kafafu suke motsawa, suna taimakawa matuka saukar da jini zuwa zuciya tare da karfin tsoka.
Idan kun daina aiki tare da ƙafafunku, to nan da nan buƙatar kafafu da zuciya don jini baya faɗuwa. Ta ci gaba da kasancewa kamar tsayi na ɗan lokaci. Saboda ƙwaƙwalwar zuciya da ƙafafu sun kasance marasa ƙarfi a cikin iskar oxygen da abubuwan gina jiki na dogon lokaci yayin da kuke gudanar da karatun ilimin jiki. Hakanan a cikin tsokoki suna tara sharar gida, wanda dole ne a cire shi.
Ofarfin nauyi yana taimakawa ga zubar jini zuwa kafafu. Amma lokacin da suka daina motsi, ba za su sake taimakawa zuciya domin samun rabo ba. A sakamakon haka, an samar da rashi na ɗan gajeren lokaci amma babban rashi abinci mai gina jiki da iskar oxygen don ƙwayar zuciya. Idan jijiyoyinku na jini wadanda ke ciyar da zuciya sun kasance kunkuntar saboda atherosclerosis, to a wannan lokacin ana iya samun yiwuwar ciwon zuciya. Sabili da haka, tsayar da tsayawa ba shi da haɗari.
Koyarwar zuciya game da ciwon sukari: Gano
Motsa jiki don zuciya - wannan shine jog, yin iyo, kekuna, tsere, motsa jiki na motsa jiki. Yana da matukar mahimmanci mu'amala da su don hana bugun zuciya, duba da jin daɗi fiye da takwarorinta. A zahiri, menene ma'anar sarrafa hankali game da sukarin jininka don ciwon sukari kawai don mutuwar bugun zuciya a cikin Firayimku? Ma'aikata don tsarin zuciya yana daidaita karfin jini, hana bugun zuciya da bugun jini, suna ba da ƙarfi. Suna haɓaka tasirin insulin akan sel, yana sa sauƙin sarrafa sukari ya fi sauƙi.
Idan kun haɗu da rikice-rikice na ciwon sukari waɗanda ke haifar da ƙuntatawa mai yawa akan ilimin ilimin jiki, to, aƙalla tafiya da ƙari. Hakanan saiti na motsa jiki tare da dumbbells mai haske ga masu fama da cutar siga tare da rikitarwa shima ya dace. Mafi yawan mutanen da ke fama da nau'in 1 ko nau'in ciwon sukari 2 suna iya yin "aikin" mai mahimmanci don tsarin jijiyoyin jini da muka lissafa a sama. Mafi araha daga gare su shine jogging na walwala na shakatawa, a wuri na biyu shine iyo a cikin ruwa. Labarin ya gabatar da dabarun yadda ake koyon nishaɗi da wasan iyo. Idan har kuka kware dashi, to zaku ji daɗin motsa jiki a kai a kai. Kuna horarwa sau da yawa a sati don "narcotic" jin daɗin maganin endorphins, kuma inganta lafiyarku zai zama sakamako mai amfani.
