Ilimin motsa jiki mai karfi shine mataki na gaba a shirinmu na kula da masu cutar sukari guda 2, bayan rage cin abinci mai karancin abinci. Ilimin jiki yana da matukar mahimmanci, a hade tare da cin abinci mai ƙayyadaddun carbohydrate, idan kuna son rasa nauyi tare da ciwon sukari na 2 da / ko ƙara haɓaka ƙwayoyin sel zuwa insulin. Tare da nau'in ciwon sukari na 1, yanayin ya fi rikitarwa. Domin a cikin marasa lafiya da wannan nau'in ciwon sukari, motsa jiki na iya kawo cikas ga sarrafa sukari na jini. Koyaya, a wannan yanayin, fa'idodin ilimin ilimin motsa jiki ya wuce matsala.
Ilimin jiki game da ciwon sukari - mafi ƙarancin farashi da ƙoƙari, manyan fa'idodin kiwon lafiya
Kafin ka fara koyon ilimin motsa jiki, yana da kyau ku tattauna wannan tare da likitan ku domin ya ba da izinin ci gaba. Saboda akwai babban adadin contraindications don nau'ikan motsa jiki daban-daban don nau'in 1 da nau'in ciwon sukari na 2. Koyaya, mun fahimci cewa a zahiri, ƙwararrun masu ciwon sukari zasu nemi likita game da iliminsu na zahiri. Sabili da haka, a cikin labarin da ke ƙasa mun ba da jerin abubuwan contraindications kuma bincika shi a hankali.
Me yasa motsa jiki tare da ciwon sukari
Kafin bayar da shawarwari game da ilimin motsa jiki don nau'in 1 ko nau'in ciwon sukari na 2, bari mu ga dalilin da yasa wannan yake da mahimmanci. Idan kun fahimci sosai abin da babban fa'ida ta motsa jiki zai kawo muku, to akwai sauran damar da zaku bi shawarar mu.
Akwai tabbaci cewa mutanen da ke tallafawa ayyukan motsa jiki a zahiri sun yi samari. Fatar su tayi tsufa sosai fiye da takwarorinta. Bayan watanni na ilimin ilimin motsa jiki na yau da kullum don ciwon sukari, zaku yi kyau sosai kuma mutane za su fara lura da shi. Yawancin lokaci basa fada da karfi saboda suna kishi da su, amma ra'ayoyinsu na iya magana ne. Wataƙila fa'idodin da motsa jiki na ilimin motsa jiki ke kawo tare da nishaɗi zasu ƙarfafa ku don bi a hankali ga sauran shawarwarinmu don sarrafa ciwon sukari.
Wasu lokuta mutane kan fara motsa jiki saboda suna buƙatar. Amma yawanci babu wani abin kirki da ke fitowa daga irin waɗannan ƙoƙarin, saboda an tsayar da su cikin sauri. Za ku tsunduma cikin koyarwar ta jiki koyaushe, in da zai kasance abin walwala ne. Don yin wannan, dole ne a warware matsalolin biyu:
- Zabi nau'in aikin jiki wanda zai faranta maka rai, kuma ba zai dauke ka ba.
- Tare da haɗa kai cikin koyar da ilimin jiki a cikin rayuwar ku.
Wadanda ke wasa wasanni a matakin mai son samun babban fa'ida daga wannan. Suna rayuwa tsawon rai, rashin lafiya marasa galihu, yi kama da saurayi kuma sun fi gaisuwa. Mutanen da ke aiki a zahiri ba su da matsalolin kiwon lafiya da suka shafi “tsufa” - hauhawar jini, osteoporosis, tashin zuciya. Hatta matsalolin ƙwaƙwalwa a cikin tsufa ba su zama ruwan dare gama gari. Ko da a cikin tsufa, suna da isasshen makamashi don jimre wa al'ada alhakin aikinsu a cikin aiki da dangi.
Motsa jiki kamar adana kuɗi don ajiya na banki. Duk minti 30 da kuka ciyar yau domin ci gaba to ya cika sau dayawa gobe. Jiya jiya, kana shakuwa, kana tafiya kaxan kadan daga matakalar. Gobe zaku tashi saman wannan matattakalar. Za ku fara kallo da jin daɗin ƙarami. Kuma duk wannan ba a ma maganar gaskiya cewa motsa jiki na jiki zai ba ku jin daɗi sosai a yanzu.
Yadda ilimin jiki yake daɗi kuma yana taimaka muku rasa nauyi.
Yayin motsa jiki, adadi mai yawa yana ƙonewa, sai dai idan kuna sana'a cikin wasanni na sa'o'i da yawa kowace rana. Motsa jiki yana taimakawa wajen sarrafa nauyin jiki da kuma sauƙaƙa asarar nauyi. Amma wannan baya faruwa ta hanya kai tsaye. Sakamakon ilimin ilimin jiki, mutane da yawa ba su da ƙarfin wuce gona da iri. Kuma idan da gaske suna son cin abinci, to za su fi son su ci kariyar sunadarai fiye da carbohydrates. Dalilin wannan sakamako mai ban mamaki ana tsammanin yana ƙaruwa don samar da endorphins a cikin kwakwalwa yayin motsa jiki mai ƙarfi.
Endorphins sune “kwayoyi” na halitta waɗanda ake samarwa cikin kwakwalwa. Suna sauƙaƙe jin zafi, haɓaka yanayi da rage sha'awar motsa jiki tare da carbohydrates. Idan ciwon sukari ba shi da kyau a sarrafa shi, ana rage ƙananan ƙwayoyin cuta. Kuma idan kun kula da ayyukanku na jiki, to akasin haka yana ƙaruwa da girma. Hakanan ana kiran Endorphins "hormones na farin ciki". Suna samar mana da daɗin ilimin jiki.
A cikin labarin “Yadda ake Rasa nauyi a cikin Cutar Sina,” mun bayyana yadda kiba tayi ƙaruwa gwargwadon mummunan yanayin aikin. Ilimin Jiki yana ba da "muguwar da'irar" guda ɗaya, akasin haka ne, saboda yana da amfani. Lokacin da kuka koyi jin daɗin ƙara yawan samarwa na endorphins, zaku jawo hankali ga horo akai-akai. Adadi mai santsi da sukari na jini zai zama ƙarin kari mai kyau.
Ilimin Jiki ga nau'in 1 na ciwon sukari
Marasa lafiya da ke ɗauke da ciwon sukari na 1, tare da kwarewa sosai, kafin fara shirye shiryen aikinmu, yawanci suna fama da faɗuwar sukari cikin jini na shekaru da yawa. Yawan sukari yana haifar da gajiya da rashin kwanciyar hankali. A irin wannan yanayin, ba su da lokacin karatu na jiki, sabili da haka salon rayuwa yana taɓarɓare matsalolin su. Ilimin Jiki ga nau'in 1 na ciwon sukari yana da tasirin gaske wajen sarrafa sukarin jini. A wasu yanayi, ba zai iya raguwa kawai ba, har ma da ƙara sukari. Don guje wa wannan, kuna buƙatar ba da isasshen hankali ga kame kai, kuma labarin da ke ƙasa ya bayyana daki-daki yadda ake yin shi.
Koyaya, fa'idodin motsa jiki galibi suna da yawa fiye da ayyukan da suke gabatarwa. Muna daɗaɗaɗa koyar da ilimin motsa jiki ga masu cutar 1 nau'in 1 don zama daidai. Idan kuna motsa jiki da karfi kuma a kai a kai, to kuna iya samun koshin lafiya fiye da takwarorinku da basa da ciwon sukari. Wasan wasanni na Amateur zai ba ku yawan makamashi don samun saurin ɗaukar nauyi a wurin aiki da kuma a gida. Za ku sami ƙarin ƙarfi da himma don kulawa da ciwon sukari a hankali.
Nau'in cututtukan ciwon sukari na Type 1 waɗanda ke motsa jiki a kai a kai sun fi dacewa su bi tsarin abinci da auna sukarin jininsu fiye da waɗanda ke da lalaci. An tabbatar da wannan ta hanyar manyan karatun.
Ilimin Jiki a maimakon insulin a cikin nau'in ciwon sukari na 2
A cikin nau'in ciwon sukari na 2, motsa jiki yana da mahimmanci sosai saboda suna ƙaruwa da hankalin ƙwayoyin sel zuwa insulin, wato, rage juriya na insulin. An tabbatar da cewa ci gaban tsoka sakamakon horarwar ƙarfi yana rage juriya ga insulin. Lokacin yin tsere ko wasu nau'ikan motsa jiki, yawan ƙwayar tsoka baya ƙaruwa, amma ana lura da wannan sakamako mai mahimmanci. Tabbas, zaku iya ɗaukar allunan Siofor ko Glucofage, wanda ke ƙara haɓaka ƙwayoyin sel zuwa insulin. Amma ko da mafi kyawun motsa jiki na jiki suna sa shi sau 10 mafi inganci.
Jurewar insulin yana da nasaba da rashi mai akan ciki da a kusa da kugu zuwa gaɓar tsoka. Fatarin da mai da ƙasa da tsoka a cikin jiki, da rauni da hankali na sel su insulin. Duk yadda aka horar da jikin ku ya zama, to yawan ƙananan ƙwayoyin insulin a cikin injections ɗin da kuke buƙata. Kuma karancin insulin din yana yaduwa a cikin jini, karancin mai za'a ajiye shi. Bayan duk wannan, mun tuna cewa insulin shine babban hormone wanda ke inganta kiba kuma yana hana nauyi.
Idan kuna horar da wuya, to bayan 'yan watanni na ilimin ilimin jiki, hankalinku ga insulin zai karu. Wannan zai sauƙaƙe asarar nauyi kuma yana sauƙaƙa sauƙaƙe don kula da sukari na yau da kullun. Duk wannan zai haifar da gaskiyar cewa ragowar sel sel na pancreas zasu rayu, kuma masu ciwon sukari da yawa suna iya soke allurar insulin. A cikin nau'in ciwon sukari na 2, a cikin 90% na lokuta, kawai marasa lafiyar waɗanda ke da laushi don motsa jiki a hade tare da abincin low-carbohydrate dole ne su saka insulin. Yadda za a "tsalle" daga insulin a cikin nau'in ciwon sukari na 2 an bayyana su daki-daki a cikin labarin "Aerobic da Anaerobic motsa jiki".
Abin da motsa jiki yana da kyau ga masu ciwon sukari
Hanyoyin motsa jiki na zahiri don marasa lafiya na ciwon sukari da za mu tattauna sun kasu kashi biyu cikin ƙarfi da kuma motsa jiki. Darasi mai ƙarfi - wannan shine ɗaukar nauyi a cikin dakin motsa jiki, i.e. gina jiki, kazalika da turawa da squats. Karanta ƙari game da Koyarwar ƙarfi (Gina Jiki) don Ciwon sukari. Ayyukan motsa jiki - ƙarfafa tsarin zuciya da jijiyoyin jini, daidaita yanayin jini da hana bugun zuciya. Jerin sunayensu ya hada da yin tsere, yin iyo, tseren keke, tsallake, tsere, da dai sauransu Karanta karin a "Darasi don tsarin zuciya." Daga dukkan waɗannan zaɓuɓɓukan, mafi araha da wadatar ci gaba cikin aikace-aikacen jin dadi ne.
Anan ina yaba muku littafin Chris Crowley "erarami a kowace shekara." Wannan littafi ne mai ban al'ajabi game da yadda ake amfani da azuzuwan ilimin ku na jiki don fadada rayuwarku da inganta ingantacciya. Littafin da aka fi so na masu ritayar Amurka. Na yi imanin cewa mu masu ritaya da mutanen da ke fama da ciwon sukari ba su cancanci rayuwa ta yau da ta zama ba kamar jama'ar Amurka, don haka sai nace a hankali na sanar da masu karatu game da wannan littafin.
Mawallafinsa, Chris Crowley, yanzu ya kusan shekara 80 da haihuwa. Koyaya, yana cikin kyakkyawan tsari, yana aiki a cikin dakin motsa jiki, tsallake a cikin hunturu da kuma hawan keke a lokacin bazara. Yana riƙe kyawawan ruhohi kuma yana ci gaba da faranta mana rai a kai a kai tare da sabbin bidiyo mai ban sha'awa (cikin Turanci).
A cikin wasu labaran motsa jiki masu alaƙa da cutar motsa jiki akan Ciwon -Med.Com, muna ba da shawarar morean ƙarin littattafai. Idan bayanan da ke cikin gidan yanar gizon ku na da alama suna da ma'ana kuma mai amfani a gare ku, tabbata an nemo kuma an karanta littattafai. Saboda labaran suna bayyana zaɓuɓɓukan ilimin ilimin motsa jiki masu dacewa ga masu ciwon sukari sosai. Ainihi, muna mai da hankali ne ga babbar fa'ida da zaku samu daga wasanni na amateur. Kuma hanyoyin an bayyana su daki-daki a cikin littattafai. Wanene yake so - a sauƙaƙe a bincika su.
Daya daga cikin mahimman ka'idodin Chris Crowley: "Horar da Cardio yana ceton mu, kuma motsa jiki yana sa ya cancanta." Horarwa don tsarin zuciya na hana bugun zuciya, saboda haka ya ceci rai da tsawaita shi. Classes a cikin dakin motsa jiki ta hanyar mu'ujiza warkar da matsalolin haɗin gwiwa na shekaru. Don wasu dalilai, sun kuma dawo wa tsofaffi ikon yin tafiya daidai, kyakkyawa, kamar a cikin ƙuruciya, ba tare da tuntuɓe ko faɗuwa ba. Sabili da haka, horo ƙarfi yana sa rayuwa ta cancanci.
Tunanin shine duka waɗannan zaɓuɓɓukan motsa jiki suna da kyawawa don haɗuwa. A yau kuna ƙarfafa tsarin zuciya da jijiyoyin jini ta hanyar gudu ko iyo, kuma gobe kuna zuwa dakin motsa jiki.
Menene ya kamata ya zama kyakkyawan shirin motsa jiki don ciwon sukari? Dole ne ya cika sharuɗɗan masu zuwa:
- Duk hane-hane da ke tattare da rikice-rikice na cututtukan siga wanda ya riga ya inganta a cikinku ana bi.
- Farashin tsada game da kayan wasanni, takalma, kayan aiki, membobin dakin motsa jiki da / ko kudade na kankara ya zama mai araha.
- Matsayi don azuzuwan kada ta kasance mai nisa, a cikin isa.
- Kun dauki lokaci don motsa jiki aƙalla kowace rana. Kuma idan kun riga kun yi ritaya - yana da kyau a horar da ku kowace rana, kwanaki 6 a mako, aƙalla minti 30-60 a rana.
- An zaɓi motsa jiki don a sami ƙarfin tsoka, ƙarfi, da jimiri.
- Shirin yana farawa da karamin kaya, wanda sannu a hankali yana ƙaruwa akan lokaci "ta kyakkyawar rayuwa."
- Ana yin aikin motsa jiki na anaerobic na rukunin tsoka iri guda 2 a jere.
- Ba ku da jaraba don bin saƙo, kuna aikatawa don muradinku.
- Kun koya don jin daɗin ilimin jiki. Wannan yanayi ne mai mahimmanci a gare ku don ci gaba da motsa jiki a kai a kai.
Jin daɗin motsa jiki na samar da saki na endorphins, da “hormones na farin ciki”. Babban abu shine koyon yadda ake ji. Bayan wannan, akwai damar da za ku yi motsa jiki akai-akai. A zahiri, mutanen da ke motsa jiki akai-akai suna yin wannan don kawai don jin daɗin endorphins. Kuma inganta kiwon lafiya, rasa nauyi, sha'awar akasin jima'i, tsawan rai da cikakken iko na cutar sikari sune illa kawai. Yadda ake jin daɗin tsere ko yin iyo tare da nishaɗi - tuni an tabbatar da hanyoyin, karanta game da su a cikin labarin "Darasi don tsarin zuciya da jijiyoyin jini".
Yadda ilimin jiki ya rage sashi na insulin
Idan kullun kuna motsa jiki kowane irin motsa jiki, to a cikin 'yan watanni zaku ji cewa insulin yana ƙaruwa sosai kuma yana iya rage sukarin jini. Saboda wannan, yawan inlin injection yana buƙatar raguwa sosai. Wannan ya shafi marasa lafiya da nau'in 1 da nau'in ciwon sukari na 2. Idan ka daina motsa jiki, to wannan tasirin zai ci gaba har zuwa sati 2. Yana da mahimmanci ga marasa lafiya waɗanda ke kula da ciwon sukari da allurar insulin don shirya da kyau. Idan kun tafi tafiya kasuwanci na mako guda kuma ba ku iya yin motsa jiki a can, to fa hankalin ku ga insulin ba zai yuwu ba. Amma idan tafiya mai wahala ta daɗe, to akwai buƙatar ɗaukar insulin mafi girma tare da kai.
Gudanar da sukari na jini a cikin marasa lafiyar da ke fama da ciwon sukari
Motsa jiki yana da tasirin kai tsaye a cikin glucose jini. A ƙarƙashin wasu yanayi, ilimin ilimin jiki ba kawai zai iya rage sukarin jini ba, har ma yana ƙaruwa da shi. Saboda wannan, aiki na jiki zai iya sa sarrafa sukari ya fi wahala ga waɗanda ke fama da allurar insulin. A kowane hali, fa'idodin da ilimin ilimin motsa jiki ke kawowa suna da yawa kwarai ga masu nau'in 1 ko nau'in ciwon sukari na 2, kuma sunfi girman wahala. Karyatar yin ayyukan motsa jiki a cikin ciwon sukari, a bayyane yake kuna halaka kanku zuwa ga rayuwar talauci a cikin matsayin mai nakasa.
Motsa jiki yana haifar da matsaloli ga mutanen da ke shan magungunan ƙwayar cuta, wanda ke motsa ƙwayar tsoka don samar da ƙarin insulin. Muna bada shawara sosai cewa ka dakatar da irin wannan magungunan, tare da maye gurbinsu da wasu jiyya na masu ciwon sukari. Don ƙarin bayani, duba ciwon sukari na Type 2 da Type 1.
A mafi yawan lokuta, motsa jiki na rage sukari, amma wani lokacin suna kara shi. Ilimin Jiki a cikin ciwon sukari, a matsayin mai mulkin, yana rage sukari jini, saboda a cikin sel adadin sunadarai - masu jigilar glucose - yana ƙaruwa. Domin sukari yayi kasa, dole ne a kiyaye yanayi masu muhimmanci a lokaci guda:
- Ya kamata motsa jiki ya zama tsawon lokaci;
- Ya kamata a kula da yawan insulin cikin jini;
- fara sukari na jini bai kamata yayi yawa ba.
Gudun lafiya, mai annashuwa, wanda muke bayarda goyon baya ga duk masu haƙuri da ciwon sukari, kusan ba ya yin ƙarin jini. Kamar tafiya. Amma sauran, ƙarin nau'ikan motsa jiki na motsa jiki da farko na iya ƙaruwa da shi. Bari mu ga yadda hakan ta faru.
Me yasa ilimin ilimin jiki zai iya ƙara yawan sukari
Darasin motsa jiki na matsakaici mai nauyi ko nauyi - ɗaga nauyi, yin iyo, tsalle-tsalle, wasan tennis - kai tsaye yana haifar da sakin homon mai damuwa cikin jini. Wadannan kwayoyin halittar jini - epinephrine, cortisol, da sauransu - suna ba hanta alama ce cewa wajibi ne don juya kantin glycogen zuwa glucose.A cikin mutane masu lafiya, nan da nan ƙwayar huhu ta samar da isasshen insulin don hana haɓaka sukari cikin jini. Kamar yadda aka saba, a cikin marasa lafiya da masu ciwon sukari duk abin ya fi rikitarwa. Bari mu bincika yadda sukarin jini ke nunawa a cikin irin wannan yanayin a cikin marasa lafiya da ke dauke da nau'in 2 da nau'in ciwon sukari na 2.
A cikin marasa lafiya da ke fama da ciwon sukari na 2, kashi na farko na ɓoye insulin ya lalace. Kara karantawa game da wannan: "Yadda insulin ke sarrafa sukari na yau da kullun da kuma abin da ke canzawa tare da ciwon sukari." Idan irin wannan mai ciwon sukari yana cikin karfin jiki a cikin ilimin ilimin jiki na wasu mintoci, to da farko sai sukari jininsa ya hau, amma daga baya ya koma kamar yadda yakamata, godiya ga kashi na biyu na samar da insulin. Tsayawa akan matsayin shine cewa tare da nau'in ciwon sukari na 2, motsa jiki na jimrewa na jiki suna da amfani.
A cikin nau'in 1 na ciwon sukari, yanayin yana da rikicewa. Anan mara lafiya ya fara motsa jiki sosai, kuma matakin sukarin jininsa nan da nan ya tashi saboda sakin kwayoyin halittar damuwa. Idan mai ciwon sukari yana da karancin insulin a cikin jini, to wannan duk glucose din ba zai iya shiga sel ba. A wannan yanayin, sukarin jini yana ci gaba da haɓaka, ƙwayoyin suna narke kitsen don samun kuzarin da suke buƙata. Sakamakon haka, mutum yana jin bacci da rauni, yana da wahala a gare shi ya horar, kuma rikice-rikice na ciwon sukari suna haɓaka cikin cikakkiyar juyawa.
A gefe guda kuma, a ɗauka cewa ku allurar isasshen insulin da safe don kula da sukari mai azumi na yau da kullun. Koyaya, motsa jiki yana haɓaka aikin insulin, saboda yana ƙarfafa ayyukan masu jigilar glucose a cikin sunadarai. Sakamakon haka, yawan kuzarin da kuka saba da shi na insulin na iya zama mai girma sosai don yanayin motsa jiki, kuma yawan jinin ku zai ragu sosai.
Zai zama mafi muni idan kun saka insulin kara a cikin jijiyar da ke cikin murfin da yake aiki yanzu. A cikin irin wannan yanayin, ragin insulin insulin daga wurin allura zuwa cikin jini na iya ƙaruwa sau da yawa, kuma wannan zai haifar da matsanancin rashin ƙarfi. Haka kuma, idan bazata yi allura ta intulin ba a maimakon allura a cikin kitse mai keɓaɓɓe. Kammalawa: idan kuna shirin yin ilimin ilimin motsa jiki, to, rage kashi na ƙarin insulin zuwa 20-50% a gaba. Ta yaya daidai ake buƙatar saukar da shi za a nuna shi ta aikace.
Zai fi kyau ga marasa lafiya da ke da insulin-da ke fama da cutar rashin motsa jiki da safe na tsawon awanni 3 bayan tashin. Idan kuna son horarwa da safe, to kuna iya buƙatar ƙarin allurar insulin da sauri-sauri kafin aji. Karanta menene safiya lokacin asuba. Ya kuma bayyana yadda ake sarrafa ta. Wataƙila za ku iya yin ba tare da ƙarin inje na gajeren insulin ba idan kuna motsa jiki da rana.
Yin rigakafi da hana karfin hauhawar jini
Babban labarin: “Hypoglycemia a cikin ciwon sukari. Bayyanar cututtuka da kuma maganin cututtukan hypoglycemia. "
A cikin mutane masu lafiya da kuma a cikin marasa lafiya da ke fama da ciwon sukari na 2, an hana hypoglycemia mai sauƙi a yayin ilimin jiki, saboda ƙwanƙwasawa ya daina yin jini da insulin. Amma tare da nau'in ciwon sukari na 1 babu irin wannan 'inshora', sabili da haka hypoglycemia a lokacin ilimin ilimin jiki yana da tabbas. Duk abubuwan da ke sama ba su da uzuri na ƙin karɓar ilimin zahiri ga masu cutar siga 1. Hakanan, amfanin motsa jiki ya wuce haɗari da rashin damuwa da suka haifar.
Marasa lafiya masu fama da ciwon sukari na 1 da keɓaɓɓen nau'in 2 na ciwon sukari su lura da waɗannan matakan:
- Kada ku yi motsa jiki a yau idan sukarin ku farawa ya yi yawa. Matsakaicin madaidaici shine sukari jini sama da 13 mmol / L. Ga marasa lafiya da masu ciwon sukari waɗanda ke bin abincin maras ƙwayoyi, fiye da 9.5 mmol / L. Saboda yawan sukarin jini yayin motsa jiki yana ci gaba da girma. Da farko kuna buƙatar saukar da shi zuwa al'ada, sannan kawai sai kuyi karatun ilimin jiki, amma ba da wuri ba gobe.
- A yayin ilimin jiki shine mafi yawan lokuta auna sukari na jini tare da glucometer. Aƙalla sau ɗaya a kowane minti 30-60. Idan kuna jin alamun cutar hypoglycemia, bincika sukari nan da nan.
- Rage kashi na kara insulin zuwa 20-50% a gaba. Matsakaicin raguwar ƙwaƙwalwar kashi% da ake buƙata za ku kafa ne kawai ta hanyar saka idanu akan sukari jini yayin da bayan karatun ilimin jiki.
- Ryauki carbohydrates mai sauri don dakatar da hypoglycemia, a cikin adadin 3-4 XE, i.e. 36-48 grams. Dr. Bernstein ya ba da shawarar ajiye allunan glucose a hannu don irin waɗannan lamuran. Kuma tabbatar da shan ruwa.
Idan kuna sarrafa ciwon sukari tare da rage cin abinci mai ƙirar carbohydrate da ƙananan allurai na insulin, to idan akwai haɗarin hypoglycemia, ku ci fiye da 0.5 XE a lokaci guda, i.e. ba fiye da 6 grams na carbohydrates. Wannan ya isa ya dakatar da ciwon sikila. Idan sukarin jini ya fara jujjuyawa - ku ci wani 0.5 XE, da sauransu. Harewar hypoglycemia ba dalili bane don karɓar carbohydrates da haifar da tsalle cikin sukari na jini. Har yanzu: wannan shawarwarin ne kawai ga wadanda ke fama da cutar sankara waɗanda suka san hanyar nauyi, suna bin abinci mai ƙayyadaddun carbohydrate, kuma suna saka kansu da ƙarancin alluran insulin.
A cikin marasa lafiya da masu ciwon sukari waɗanda ba a kula da su ta hanyar injections na insulin ko magungunan ƙwayoyin cuta waɗanda ke motsa samar da insulin ta hanyar ƙwayar cuta, yanayin ya fi sauƙi. Domin galibi suna iya hana samarda insulin nasu idan sukarin jini ya ragu sosai. Don haka, ba a yi musu barazanar mummunar zubar da jini a lokacin ilimin jiki ba. Amma idan kayi allurar insulin ko kuma kwayar sukari take ragewa, to bazaka iya kashe ko dakatar da aikin wadannan kudaden ba. Wannan shine ɗayan dalilan da yasa muke bada shawara akan karanta wane magungunan masu ciwon sukari sune "daidai" kuma ɗaukar su, da kuma "marasa kyau" - don ƙin yarda.
Yawancin carbohydrates ya kamata a ci abinci da yawa don sukari daidai
Don haka yayin motsa jiki, sukari na jini baya ƙanƙantar da ƙasa, yana da hankali ku ci karin carbohydrates a gaba. Wannan ya zama dole don "rufe" ayyukan jiki na gaba. Yana da kyau a yi amfani da allunan glucose don wannan, kuma ba wani abu ba. Yawancin marasa lafiya da ke dauke da nau'in 1 na ciwon sukari suna cin 'ya'yan itace ko Sweets a cikin wannan yanayin. Ba mu bayar da shawarar wannan ba, saboda adadin carbohydrates a cikin su ba a ƙayyade shi daidai ba, kuma sun fara aiki daga baya.
Kwarewa ya nuna cewa cin 'ya'yan itace, gari, ko Sweets kafin motsa jiki ya yi yawa sosai a cikin sukarin jini. Ta hanyar yin amfani da karancin carbohydrate da ƙananan allurai na insulin, muna kiyaye daidaitaccen sukari, kamar yadda yake cikin mutane masu ƙoshin lafiya ba tare da ciwon sukari ba. Don ƙarin bayani, duba ciwon sukari na Type 2 da Type 1. Amma wannan hanyar tana buƙatar cikakken daidaito. Ragewar ko da gramsan grams na carbohydrates zai haifar da tsalle cikin sukari na jini, wanda a lokacin zai zama da wuya a kashe. Lalacewa daga irin wannan tsalle zai yi yawa fiye da fa'idar da kuke samu daga motsa jiki.
Don kiyaye daidaito da ake buƙata, ku ci allunan glucose kafin ilimin ilimin jiki, to, yayin motsa jiki, da "gaggawa" don dakatar da hypoglycemia, idan ta faru. Kuna iya amfani da allunan maganin ascorbic acid (bitamin C) tare da glucose. Da farko, gano yawan cin abinci na ascorbic acid. Sannan kalli menene maganin ascorbic acid yake a cikin allunan. Yawancin lokaci suna dauke da glucose mai ƙarfi, kuma daga ascorbic acid suna ɗaya. Ana sayar da irin waɗannan allunan a yawancin kantin magunguna, da kuma a cikin kantin kayan miya a wurin biya.
Menene ainihin adadin carbohydrates da kuke buƙatar cin abinci don rama don aiki na jiki, kawai za ku iya kafawa ta hanyar gwaji da kuskure. Wannan yana nufin cewa yayin motsa jiki, sau da yawa kuna buƙatar bincika sukari na jini tare da glucometer. Kuna iya farawa tare da bayanan alamun masu zuwa. A cikin haƙuri tare da nau'in 1 na ciwon sukari, mai nauyin kilogram 64, nauyin gram 1 na carbohydrates zai kara yawan jini jini da kimanin 0.28 mmol / L. Duk lokacin da mutum yayi nauyi, raunin tasirin carbohydrates a cikin sukarin jininsa. Don gano adadi, kuna buƙatar yin ma'auni dangane da nauyinku.
Misali, mara lafiya mai dauke da cutar sukari nau'in 1 yakai kilogiram 77. Bayan haka kuna buƙatar rarraba kilogiram 64 zuwa kilogiram 77 kuma ku ninka 0.28 mmol / l. Mun sami kusan 0.23 mmol / L. Don yaro wanda yake nauyin 32 kg mun sami 0.56 mmol / L. Kun ƙidaya wannan adadi don kanku ta hanyar gwaji da kuskure, kamar yadda aka bayyana a sama. Yanzu gano yawan glucose kowane kwamfutar hannu, ya lissafa adadin da ake buƙata.
A hankali, allunan glucose suna fara aiki bayan mintuna 3, kuma tasirin su yana kusan minti 40. Don sanya sukarin jininka ya zama mai laushi, yafi kyau kar ku ci duka kashi na allunan glucose nan da nan kafin horo, amma kuyi shi gutsuttsura ku sha su kowane minti na 15 yayin motsa jiki. Binciki sukari na jini tare da glucometer kowane minti 30. Idan ya zama ɗaukaka, tsallake shan allunan na gaba.
Auna suga sukarin jininka kafin ka fara motsa jiki, wato, kafin ka kusan cin abincin farko na allurar glucose. Idan sukarinku yana ƙasa da 3.8 mmol / L, to sai ku ɗaga shi zuwa al'ada ta cin wasu carbohydrates. Kuma wataƙila a yau ya kamata ku tsallake motsa jiki. Akalla rage nauyin, saboda bayan ƙarancin sukari na jini zaku ji rauni awanni da yawa.
A sake auna sukarinku bayan 1 awa bayan motsa jiki. Domin ko da aikin motsa jiki ya ƙare, har zuwa wani lokaci har yanzu yana iya ci gaba da rage yawan sukarin jini. Ilmi mai zurfi na jiki zai iya rage sukari har zuwa 6 hours bayan sun gama. Idan ka gano cewa yawan sukarin ka ya ragu, ka dawo da shi ta al'ada ta hanyar shan carbohydrates. Babban abu - kar a overrest tare da Allunan glucose. Ku ci su daidai gwargwadon bukata, amma ba ƙari ba. Kowane kwamfutar hannu za'a iya raba shi cikin rabi har ma zuwa sassa 4, ba tare da lahani ga sakamako ba.
Marasa lafiya tare da nau'in ciwon sukari na 1 wanda ke bin abincin low-carbohydrate na iya buƙatar ɗaukar karin carbohydrates a cikin yanayi inda aikin jiki ya yi tsawo, amma ba ya da ƙarfi. Misali, wannan shine siyayya ko zanen shinge. Suga na iya sauke ƙasa sosai, har a lokacin da kuke aiki tuƙuru tsawon sa'oi a tebur. A irin waɗannan yanayi, a ka'idoji, zaka iya ƙoƙarin yin amfani da jinkirin carbohydrates a maimakon allunan glucose. Misali, cakulan. 'Ya'yan itãcen marmari ne waɗanda ba a son su saboda suna aiki da sukari na jini gabaɗaya.
A aikace, allunan glucose don kyakkyawan kulawar ciwon sukari suna aiki sosai, kuma basa neman nagarta daga kyakkyawa. Zai fi kyau a yi gwaji tare da wasu hanyoyin na carbohydrates a kan hypoglycemia. Musamman idan kun kasance kuna dogaro da carbohydrates na abinci, kuma kuna da wahala shan shi ƙarƙashin kulawa. Guji duk wani abincin da zai fitine ku. A wannan ma'anar, allunan glucose sune mafi sharri.
A kowane hali, koyaushe kuna ɗaukar allunan glucose tare da ku idan akwai yanayin zubar jini! Don su fara aiki da sauri, ana iya ɗanɗana su kuma a shafa su a bakin, a narke cikin ruwa, sannan a haɗiye shi. An ba da shawarar musamman cewa ka yi haka idan kun sami ciwan ciki da gudawa (jinkirta ɓacewa bayan ɓaci).
Ricuntatawa game da ilimin ilimin motsa jiki don rikitarwa na ciwon sukari
Duk da duk fa'idodin, akwai wasu ƙuntatawa akan azuzuwan ilimin motsa jiki don ciwon sukari na 1 ko 2. Idan ba a bi su ba, to wannan na iya haifar da bala'i, har zuwa makanta ko bugun zuciya a farfajiyar jirgin. Sabili da haka, zamuyi la’akari da waɗannan ƙayyadaddun abubuwa a ƙasa. A kowane hali, zaku iya zabar nau'in ayyukan motsa jiki wanda zai ba ku farin ciki, kawo fa'idodi da tsawan rai. Domin aƙalla zaku iya tafiya cikin iska mai tsayi domin duk masu cutar ciwon suga.
Kafin fara motsa jiki, ana ba da shawarar duk masu ciwon sukari su nemi likita. Mun fahimci cewa a zahiri mutane kaɗan ne za su yi wannan. Don haka, sun rubuta cikakken bayani game da iyakoki da contraindications Don Allah a karanta shi a hankali. A kowane hali, muna bada shawara mai karfi cewa ku ci gwaje-gwaje da kuma bincika likitan zuciya! Kuna buƙatar tantance yanayin tsarin cututtukan zuciya da haɗarin bugun zuciya. Don haka kada ku ce ba a gargaɗe ku ba.
Akwai yanayi na haƙiƙa wanda zai iya taƙaita zaɓin nau'in ayyukan motsa jiki da ake samu a gare ku, haka kuma gwargwado da ƙarfin motsa jiki. Jerin waɗannan yanayi sun haɗa da:
- shekarunka
- yanayin tsarin zuciya, akwai babban hadarin kamuwa da ciwon zuciya;
- yanayin lafiyarku;
- idan akwai kiba kuma idan haka ne, yaya ƙarfin;
- Shekaru nawa ne kuke da ciwon sukari?
- Menene alamu na yau da kullun na sukari na jini;
- abin da rikitarwa na ciwon sukari sun riga sun ci gaba.
Duk waɗannan abubuwan dole ne a yi la’akari da su don sanin waɗanne nau'ikan ayyukan motsa jiki ne za su fi dacewa da ku, waɗanda ba a son su, kuma waɗanda gaba ɗaya haramun ne. Hakanan kuma jerin abubuwa masu yiwuwar ciwon sukari da cututtukan haɗin kai waɗanda kuke buƙatar tattauna tare da likitanku kafin fara azuzuwan ilimin motsa jiki.
Ofayan haɗarin haɗari na ilimin ilimin motsa jiki don ciwon sukari shine kara matsalolin ƙafafunku. Akwai babban damar cutar lalacewa a ƙafa, kuma duk raunuka da raunin da suka samu a cikin marasa lafiya da ke fama da cutar sankara, zai warkar musamman marasa ƙarfi. Raunin kafa a kafa na iya fashewa, ɓarkewar gaba, kuma duka ƙafa ko ƙafa yana buƙatar a datse. Wannan wani yanki ne wanda ya zama ruwan dare gama gari. Don hana shi, yi nazari kuma a bi ƙa'idodi don kula da ciwon ƙafafun sukari.
Lokacin da kuka dawo da sukarinku na jini don al'ada tare da rage cin abinci mai-carbohydrate, bayan 'yan watanni, jijiyoyin jijiyoyi a cikin kafafu a hankali zasu fara murmurewa. Mafi kyawun da yake murmurewa, da wuya ya cutar da kafa. Koyaya, warkarwa daga cutar sankara mai narkewa tsari ne mai sauqi. Kara karantawa: “Abinda zai jira lokacin da sukarin jininka ya dawo daidai.”
Tsarin zuciya
Duk mutumin da ya haura shekara 40, kuma ga masu ciwon sukari sama da 30, yana buƙatar ayi nazari tare da gano yadda ƙwaƙwalwar hanjirsa ke lalata cututtukan ƙwaƙwalwar ƙwayar cuta. Cututtukan jijiyoyin zuciya sune wadanda ke ciyar da zuciya jini. Idan an toshe su da allurai na atherosclerotic, to za a iya samun bugun zuciya. Wannan mai yiwuwa ne musamman a lokacin ƙara damuwa a cikin zuciya, lokacin da kuke motsa jiki ko kuma ku sami damuwa. A takaice dai, kuna buƙatar wucewa ta hanyar electrocardiogram, har ma mafi kyau - ECG tare da kaya. Ya kamata a tattauna sakamakon waɗannan gwaje-gwaje tare da ƙwararren likitan zuciya. Idan ya aiko ku don ƙarin gwaje-gwaje ko gwaje-gwaje - suma suna buƙatar wucewa.
Yana da kyau sosai a sayi ƙimar ƙimar bugun zuciya da amfani da shi yayin horo. Matsakaicin zuciya mai izini ana kidaya shi ta hanyar “220 - shekaru a cikin shekaru”. Misali, ga mai shekara 60 wannan shine beats 160 a minti daya. Amma wannan shine mafi girman yanayin zuciyar. Yana da kyau kada ma kusanci da shi. Kyakkyawan motsa jiki shine lokacin da ka hanzarta zuciyarka zuwa 60-80% na iyakar madogara. Dangane da sakamakon gwaje-gwaje, likitan zuciya na iya cewa iyakar karfinka ya zama ya ragu sosai saboda bugun zuciya baya faruwa.
Idan kayi amfani da na'urar tantancewar zuciya, bayan wasu watanni na horarwa na yau da kullun, zaku lura cewa yawan zuciyar ku yana hutawa. Wannan alama ce kyakkyawa cewa juriya da aikin zuciya yana ƙaruwa. A wannan yanayin, za ku iya ƙara ƙarancin wadatar zuciya a lokacin motsa jiki. Karanta ƙari game da zaɓin mai ƙimar ƙimar zuciya da yadda za a yi amfani da shi a horo, karanta nan.
Hawan jini
Jinin mutum ya tashi yayin motsa jiki, kuma wannan al'ada ce. Amma idan kun rigaya kun ƙaru da farko, sannan kuna cigaba da tura shi tare da taimakon ilimin ilimin jiki, to wannan lamari ne mai haɗari. Don haka zuwa bugun zuciya ko bugun jini ba shi da nisa. Idan karfin jininka "yayi tsalle", to yayin wasanni masu karfi, wannan ya kasance tare da bugun zuciya ne ko bashin jini akan retina.
Abinda yakamata ayi Ya kamata a bi shawarwarin masu zuwa:
- yi shi “daga lafiya”;
- amfani da kwalliyar zuciya;
- A cikin wani hali ba su bi rikodin.
A lokaci guda, hauhawar jini ba shine dalilin ƙi ilimin ilimin jiki ba. Kuna iya tafiya sannu a hankali, koda jininka na hawan jini ne, amma kuna jin lafiya. Horo na yau da kullun akan lokaci yana daidaita karfin jini, kodayake wannan sakamako bai bayyana ba da daɗewa ba. Hakanan a duba shafin kula da cutar '' yar uwa ''. Ba zai zama da amfani a gare ku sama da wannan rukunin masu cutar siga ba.
Rikicin ciwon sukari na hangen nesa
Kafin fara ilimin ilimin motsa jiki, an shawarci duk marasa lafiya da masu ciwon sukari su nemi likitan likitan ido. Haka kuma, ba kwa buƙatar kwantar da hankalin mahaifa, amma wanda zai iya tantance yadda cigaban ciwon sukari yake ci gaba. Wannan rikitarwa ne na ciwon sukari, wanda ke sa jijiyoyin jini a idanun suka zama masu rauni. Idan kun yi ƙoƙari sosai, juye ko jujjuya ƙafafunku, akwai haɗarin cewa jiragen ruwan idanunku za su fashe kwatsam. Za a sami zubar jini, wanda zai haifar da makanta.
Likita ophthalmologist wanda ke da gogewa game da maganin cututtukan cututtukan cututtukan mahaifa na iya tantance yuwuwar irin wannan cigaban. Idan haɗarin zubar jini a idanun yayi yawa, to mai cutar siga yana da iyakantaccen zaɓi na zaɓuɓɓukan ilimin zahiri. A karkashin barazanar makanta, an hana shi shiga duk wata wasanni da ke buƙatar tashin hankali na musibu ko motsi mai ƙarfi daga wuri zuwa wuri. Lifaukar nauyin kaya, motsawa, squats, gudu, tsalle, ruwa, kwando, rugby, da sauransu ana ba da irin waɗannan cututtukan cututtukan sukari galibi ana ba da shawarar yin iyo ba tare da ruwa ko hawa keke ba. Tabbas, tafiya ma zata yiwu.
Idan ka bi tsarin abinci mai karancin carbohydrate kuma zai iya dawo da sukarin jininka zuwa al'ada, to a hankali ganuwar tasoshin jini a idanunka zasu karfafa, kuma hadarin bashin zai shuɗe. Bayan haka, zaɓin zaɓuɓɓuka don aiki na jiki zai faɗaɗa muku. Kuma zai yuwu a yi nau'in ilimin araha mafi tsada - nutsuwa cikin kwanciyar hankali. Amma warkarwa daga cututtukan cututtukan cututtukan cututtukan fata wani hanzari ne. Yawancin lokaci yakan ninka tsawon watanni, ko ma shekaru da yawa. Zai yuwu ne kawai idan ka bi saurin shan abin da ke a cikin karafa kuma a hankali ka sarrafa sukarin jininka ka kiyaye shi al'ada.
Kasawa
Ciwon sukari wanda ke haifar da cutarwa ga jijiyoyin jijiyoyi daban-daban saboda yawan sukarin jini na hawan jini. Yana haifar da matsaloli masu yawa, ɗayansu yana ƙugu. Idan ka san cewa kana da rauni, to lallai ne kayi taka tsantsan yayin motsa jiki. Misali, yanada hatsarin yin rauni lokacin da kake dauke tasirin barbell idan babu mai yin insulin.
Protein a cikin fitsari
Idan gwaje-gwajen sun nuna cewa kuna da furotin a cikin fitsari, to kuwa a ƙarƙashin tasirin ayyukan jiki zai ƙara zama a can. Ilimin motsa jiki nauyi ne da ya ratsa kodan kuma zai iya hanzarta ci gaban lalacewa na koda. Wannan watakila ita ce kawai idan ba a san abin da ya --ari ba - fa'idodin ilimin motsa jiki ko cutarwa. A kowane hali, yin tafiya a cikin iska mai kyau, kazalika da tsarin motsa jiki tare da dumbbells mai haske ga masu fama da cutar sankara, zasuyi amfani kuma bazai lalata ƙodan ku ba.
Idan kuna cikin kwazon kuzari a cikin ilimin jiki, to a cikin kwanaki 2-3 masu zuwa zaku iya samun furotin a cikin fitsarin ku, koda koda kodan na al'ada ne. Wannan yana nufin cewa ƙaddamar da gwajin fitsari don duba aikin koda ya kamata a dakatarda shi tsawon kwanaki bayan aikin motsa jiki.
A cikin lamuran da ke gaba, kuna buƙatar dena karatun ilimin jiki don masu ciwon sukari:
- Bayan tiyata na kwanan nan - har sai likitan ya ba ka damar yin aikin sake.
- Game da tsalle-tsalle cikin sukari na jini sama da 9.5 mmol / l, yana da kyau a jinkirta motsa jiki washegari.
- Idan sukari na jini ya fadi kasa 3.9 mmol / L. Ku ci gram 2-6 na carbohydrates don hana hypoglycemia mai ƙarfi, kuma kuna iya magancewa. Amma yayin horo, yawanci bincika sukarinku, kamar yadda muka tattauna a sama.
Sannu a hankali ka kara yawan aikin ka.
Sakamakon ilimin jiki, jurewarku da ƙarfinku a hankali za su ƙaruwa. A tsawon lokaci, aikinka na yau da kullun zai yi haske sosai. Don haɓaka, kuna buƙatar ƙara nauyinku a hankali, in ba haka ba tsarinku na jiki zai fara lalacewa. Wannan ya shafi kusan kowane irin horo. Lokacin ɗaukar kaya masu nauyi, yi ƙoƙarin ƙara nauyi a kowane ɗan makonni. Lokacin yin motsa jiki akan keke mai motsa jiki, a hankali zaku iya ƙara juriya saboda zuciyarku zata iya horarwa mafi kyau. Idan kuna gudana ko iyo, sannu a hankali ku ƙara yawan kewayonku da / ko saurinku.
Ko da don zirga-zirga, ana bada shawara don amfani da ka'idodin ƙara yawan sauke nauyi a cikin lodi. Auna yawan matakan da aka ɗauka tare da fitila ko wani shiri na musamman akan wayoyinku. Yi ƙoƙarin yin tafiya gaba, da sauri, ɗaukar wasu abubuwa masu nauyi tare da kai, sannan kuma kwaikwayon hannayenka tare da motsi, kamar lokacin gudu. Duk waɗannan shawarwarin suna dacewa da marasa lafiya da ciwon sukari, wanda kawai zai iya tafiya, amma ba zai iya gudu ba saboda rikitarwa.
Babban abu ba shine karbashi ba kuma kada yayi hanzari sosai don ɗaukar sabon yanki. Koyi sauraron jikin ku don ba shi nauyin da zai yi daidai.
Ilimin Jiki ga cututtukan siga: gamawa
A cikin labaranmu, mun tattauna dalla-dalla game da zaɓuɓɓuka masu yiwuwa don ilimin ilimin jiki ga masu ciwon sukari da kuma irin fa'idodin da yake bayarwa. Wani fasali na musamman shine cewa a cikin labarin "Darasi don tsarin zuciya da jijiyoyin jini" muna koyar da masu ciwon sukari yadda ake cin da ilimin jiki, musamman tsere da iyo. Wannan yana ƙara ƙwarin gwiwa ga horarwa na yau da kullun kuma, saboda haka, yana inganta sakamako na jiyya. An bada shawara don haɗuwa da motsa jiki don tsarin zuciya da jijiyoyin jini suna ɗaukar nauyi kowane ɗayan rana, don ƙarin cikakkun bayanai karanta "horo mai ƙarfi (ginin) don ciwon sukari."
A sama, mun bincika daki-daki mene ne hane-hane akan ilimin ilimin jiki saboda rikice-rikice na ciwon sukari, da kuma yadda za ku sami nau'in motsa jiki wanda ya dace da yanayinku. Ayyukan gida tare da dumbbell na haske sun dace har ma ga marasa lafiya da masu ciwon sukari waɗanda ke da matsala tare da kodan su da gani. Kun koya yadda ake sarrafa sukari na jini kafin, lokacin da bayan karatun ilimin jiki. Kula da bayanan kula da sukari na sarrafa kansa - kuma bayan lokaci zaku iya kimanta yadda motsa jiki yake da tasiri a kan cutar sankarar ku. Ilimin Jiki ga nau'in 1 da nau'in ciwon sukari 2 hanya ce mai ƙarfi don samun ingantacciyar lafiya fiye da takwarorinka marasa ciwon sukari.
