Ilimin na jiki shine ɗayan mahimman mahimmancin yanayi don cin nasara don maganin cututtukan type 2. Aiki na yau da kullun yana taimakawa hanzarta haɓaka metabolism, rasa ƙarin fam kuma yana da mahimmanci musamman ƙara haɓakar jijiyoyin jiki zuwa insulin, rage rage juriya ga insulin.
Koyaya, yana da mahimmanci a fahimci cewa ba duk wasanni suna da amfani daidai ga masu ciwon sukari ba, wanda yakamata a yi la’akari da zaɓin lokacin motsa jiki. Kyakkyawan motsa jiki don mai ciwon sukari ya kamata ya sami sakamako na farfadowa kuma ya ba mai haƙuri daɗi.
Duk wani motsa jiki mai lalacewa ko raunin jiki ya kamata a cire shi gaba ɗaya cikin masu ciwon sukari. Hakanan, wanda bai isa ya shiga cikin motsa jiki na ɗaga nauyin nauyi da nufin ƙara yawan ƙwayar tsoka ba. Aerobic motsa jiki kamar jogging ko iyo suna da amfani sosai ga masu ciwon suga.
Koyaya, hawan keke shine mafi mahimmancin nau'in aiki na jiki don ciwon sukari kuma akwai dalilai guda biyu don wannan: da farko, keken keke yana haɓaka ƙarin nauyin nauyi mai ƙarfi da rage matakan glucose na jini fiye da haɗuwa ko tafiya, kuma abu na biyu, hawan keke yafi ban sha'awa. fiye da yin karatun ilimin jiki.
Yadda ake amfani da keke don kamuwa da cutar siga
Don haka menene amfani da keɓaɓɓen keɓaɓɓu don ciwon sukari na 2? Kamar yadda aka fada a sama, hawan keke yana taimaka wajan rage nauyi da sauƙi tsari mai kyau. Amma, kamar yadda yake da mahimmanci, yana bayar da tasu gudummawa ga raguwa a cikin sha'awar abinci don wuce gona da iri, musamman abincin carbohydrate.
Wannan ya faru ne saboda gaskiyar cewa yayin wasanni masu motsa jiki, musamman mai ban sha'awa kamar kekuna, ana samar da homonin farin ciki mai yawa - endorphins - a cikin jikin mutum. Saboda haka, aikin jiki yana taimakawa magance damuwa da kuma fitowa daga motsa jiki, mai haƙuri yana jin kwanciyar hankali da wadatar zuci.
Wannan yana kare shi daga sha'awar "matsa" matsalolinsa tare da Sweets, kwakwalwan kwamfuta, buns ko kukis, waɗanda sune wani sanannen tushen endorphins. Amma mai haƙuri yana nuna babbar sha'awa ga abinci mai gina jiki mai lafiya, waɗanda suke da mahimmanci don sake dawo da jiki bayan horo mai aiki kuma kada ku tsokani karuwa da sukari na jini.
Fa'idodin keɓaɓɓu don kamuwa da cutar siga 2:
- Keken ɗin yana samar da jiki tare da kayan aiki aerobic mai aiki, wanda ke taimakawa ƙarfafa tsarin zuciya, yana daidaita ƙwayoyin jikin mutum tare da oxygen da hanzarta kawar da gubobi da gubobi saboda tsananin ɗumi;
- Raguwar alama cikin matakan sukari na jini a dabi'ance ba tare da rage ƙwayar sukari ba ko allurar insulin;
- Lokacin hawa kekuna, duk rukunin tsoka suna aiki, wanda ya ba ku damar ƙarfafa ƙafafunku, makamai, abs da baya tare da motsa jiki ɗaya. Wannan ba wai kawai yana da tasirin ƙarfafa gaba ɗaya a jiki ba, amma yana ba ku damar ƙona adadin adadin adadin kuzari da hanzarta rage nauyi;
- A cikin awa 1 kawai na hawan keke, mai haƙuri na iya kashe kimanin 1000 Kcal. Wannan ya fi tafiya ko tsere;
- Yawancin marasa lafiya da ke dauke da ciwon sukari na 2 suna da kiba sosai saboda haka ba za su iya shiga wasanni waɗanda ke haifar da mummunan rauni a cikin abubuwan haɗin gwiwa ba, kamar gudu ko tsalle. Koyaya, hawa keke yana ba da aiki mai ƙarfi ba tare da haɗarin rauni ba;
Ba kamar shahararrun ayyukan yau ba a cikin dakunan wasanni, yin tseren keke koyaushe yana faruwa a cikin iska mai kyau, wanda ke da matukar amfani ga jiki;
Sakamakon keɓaɓɓun motsa jiki a kan juriya na insulin
Sakamakon gaskiyar cewa dukkanin rukunin tsoka suna cikin hawan keke, yana taimakawa haɓaka ƙimar ƙwaƙwalwar ciki zuwa insulin. Wannan yana ba ku damar yaƙar jure insulin, wanda shine babban dalilin kamuwa da ciwon sukari na 2.
Ingancin keke shine cewa, sabanin gudu ko iyo, bawai kawai yana karfafa zuciya da jijiyoyin jini ba, harma yana taimakawa wajen gina tsoka. Haɗuwa ne na waɗannan ayyuka biyu na kekuna akan jikin mutum wanda ke taimaka wa hanya mafi kyau don yaƙar ciwon sukari, yana ƙara haɓaka hankalin sel zuwa insulin.
Yana da mahimmanci a nanata cewa juriyawar insulin yana tasowa a cikin mutum a lokacin da matakin adipose nama a cikin ciki ya wuce adadin ƙwayoyin tsoka. Don haka, lura da ciwon sukari na 2 shine rage jiki mai yawa da haɓaka ƙwayar tsoka, wanda ke taimakawa cimma nasarar hawan keke.
Haka kuma, ingancin hawan keke don rage sukarin jini da kuma kara yawan insulin kansa ya ninka sau 10 fiye da na shahararrun magunguna masu rage sukari, kamar Siofor ko Glucofage. Amma ba kamar Allunan ba, keke ba shi da illa ko kuma rashin ƙarfi.
Ya kamata a sani cewa ainihin tabbataccen sakamako daga hawan keke ba ya faruwa nan da nan, amma bayan makonni da yawa na horo na yau da kullun. Amma duk kokarin da aka yi a kan yin wasanni za a ba shi lada sau biyu, kamar yadda a kan lokaci za su ba marassa lafiya damar barin allurar insulin gaba daya kuma a yi rayuwar ta cikakke.
Shirye-shiryen insulin suna da illa sosai ga masu ciwon sukari na biyu kamar yadda suke ba da gudummawa ga tarin nauyin jikin mutum saboda haka kawai yana inganta rashin lafiyar ƙwayoyin jikin zuwa insulin ɗin nasu. Saboda haka ne ga
cin nasara game da wannan cuta, yana da mahimmanci a daina allurar insulin, wanda za'a iya samu ciki har da amfani da keke.
A cikin 90% na lokuta, marasa lafiya da aka gano tare da nau'in ciwon sukari na 2 suna ba da allurar insulin sosai ba saboda tsananin buƙata ba, amma saboda ƙin yarda da yin aiki da tsayayyen abinci mai ƙarancin carb da motsa jiki a kai a kai. Amma waɗannan abubuwan haɗin jiyya na iya haifar da kusan cikakkiyar warkar da mai haƙuri.
Amma idan mai haƙuri ya riga ya haɗa allurar insulin a cikin maganin warkewarta, to ba a ba da shawarar cire shi da dare ba.
Wajibi ne a rage yawan magunguna a hankali kamar yadda hawan keke zai rage narkar da glucose a cikin jini da kuma kara yawan jiyojiyoyi a cikin insulin nasu.
Yadda ake yin hawan keke tare da ciwon sukari
Wasanni masu aiki tare da nau'in ciwon sukari na 2 zai iya haifar da haɓaka sukari na jini. Wannan shi ne saboda gaskiyar cewa yayin tsananin ƙoƙari na jiki a cikin jikin mutum, kwayoyin damuwa - adrenaline da cortisol sun fara ɓoye.
Wadannan kwayoyin halittar suna kara samar da glycogen a cikin kwayoyin hanta, wanda idan ya shiga jini, sai ya canza shi zuwa glucose. Wannan na faruwa a farkon farawar kuma wajibi ne don samar da isasshen ƙarfin jiki.
Amma idan wannan aikin warkewa tare da ciwon sukari yana da tsawo kuma yana nufin haɓaka haƙuri, to yawan ƙwayar glucose a cikin jini zai ƙone da sauri kuma ba zai haifar da haƙuri ba.
Irin wannan aiki na jiki ne wanda ke ba mutum hawa keke.
Dokokin motsa jiki a cikin ciwon sukari:
- Idan mai haƙuri yana da wasu rikice-rikice da ke haifar da ciwon sukari, to, duk takunkumin da ya shafi ya kamata a bi shi sosai;
- Don hawan keke, ya kamata ka zaɓi wuraren shiru a kusa da gidan, filin shakatawa ko gandun daji suna da kyau;
- Don wasanni, ya kamata a ware wasu awowi kuma a bi wannan jadawalin sosai;
- Dole ne a yi hawan keke aƙalla a kowace rana, har ma ya fi sau 6 a mako;
- Tsawon lokacin azuzuwan ya kamata ya zama aƙalla rabin sa'a, duk da haka, ana la'akari da motsa jiki na sa'a mafi inganci;
- Kuna buƙatar fara horo tare da hawa a cikin matsakaici na sauri, sannu a hankali yana ƙaruwa da sauri, wanda zai taimaka mafi kyawun shirya jiki don damuwa da kariya daga raunin da ya faru;
- Yin azuzuwan koyaushe suna buƙatar "ji". Idan mai haƙuri ya ji ba shi da lafiya, to ya kamata a rage yawan ƙarfin kuma ya kamata a rage yawan horo.
Kuma mafi mahimmanci shine motsa jiki na yau da kullun a cikin ciwon sukari na mellitus, wanda ya ware tsalle tsalle da dogon hutu tsakanin azuzuwan. Yawancin lokaci marasa lafiya, da suka cimma cigaba mai kyau akan yanayin su, suna rasa sha'awar hawan keke, suna ɗaukar cewa basa buƙatar ayyukan motsa jiki.
Koyaya, yakamata a jaddada cewa ingantaccen sakamako na motsa jiki shine kawai don makonni 2, bayan haka matakin sukari ya koma matakin da ya gabata kuma mai haƙuri ya sake buƙatar allurar insulin.
Bidiyo a cikin wannan labarin yana ba da shawarwari kan yadda ake saita keke.
