Tare da ciwo kamar su ciwon sukari, aikin jiki shine babban mahimmanci na jiyya. Gymnastics na iya inganta farfadowa ko rage alamu a cikin nau'in 1 da nau'in ciwon sukari na 2.
Ana gane hanyoyin hanyoyin motsa jiki kamar yadda suke magance raunin sosai. Godiya ga irin waɗannan abubuwan, insulin yana ɗaukar hanzari.
Mafi yawancin nau'ikan wannan cutar shine ciwon sukari na 2. An rubuta shi a cikin 90% na lokuta. Yawancin lokaci, cutar tana haɗuwa da kiba, wanda ke haifar da raguwa a cikin ƙarfin insulin. Don magance waɗannan matsalolin, ya kamata ku motsa jiki.
Yawan abubuwan motsa jiki
A cikin ciwon sukari na mellitus, ana nuna alamar motsa jiki a matsayin ƙarin hanyar kulawa. Ya kamata a ƙirƙiri jerin ayyukan darussan da ba zai cutar da ko rage yawan haƙuri ba, wanda yake da matukar muhimmanci ga masu ciwon suga.
Don samun kyakkyawar fahimtar motsa jiki na warkewa, yana da amfani a yi nazarin kayan bidiyo. Ya kamata ajika su jera halayen mutum da yanayin rayuwarsa na yau da kullun.
Dunkulalen motsa jiki na marasa lafiya masu fama da ciwon sukari:
- yana inganta yanayin tsarin zuciya da jijiyoyin jini,
- yana inganta tsarin numfashi,
- yana ƙaruwa da aikin ɗan adam ba tare da la'akari da shekaru da tsawon lokacin cutar ba.
Setwararren motsa jiki da ke motsa jiki ya ba da damar rage haɓaka cikin mutane masu kamuwa da cutar masu rashin insulin. Bugu da ƙari, kayan motsa jiki ne ke ba da damar haɓaka ainihin aikin insulin ga mutanen da ke fama da ciwon sukari na 1.
Ya kamata a lura da adawar macroangiopathy da microangiopathy. Amma yana da mahimmanci a bi ƙa'idodin da aka kafa.
Gymnastics da motsa jiki don masu ciwon sukari na 2
Baya ga motsa jiki, motsawar numfashi masu cutar siga suma suna amfanar marasa lafiya. Wannan zaɓin magani ne wanda aka rarrabe shi da shimfiɗar tsoka. Lokacin yin kowane motsa jiki, yana da mahimmanci don kulawa ta musamman ga numfashi.
Don yin wannan, akwai caji na musamman da na jijiyoyin jiki da masu bugun jini ga masu ciwon sukari na 2 da bidiyo. Kowace rana kuna buƙatar ciyar da akalla minti 15 a kan motsa jiki. Dukkanin aikin ana yin har sai an ɗan gajiya.
A cikin nau'in ciwon sukari na 2, ana bayar da darussan da aka yi tare da stool. Da farko, ƙafafun ya juya, yatsun kafa sun mike kuma sun tsayawa. Kada a cire sheqa daga kasa, yayin da yatsun suka tashi suka fadi.
Hakanan yana da amfani don amfani da yatsunku don ɗaga fensir, alƙalami, ko canza su da kowane ƙafa bi da bi. Don haɓaka ƙafar ƙananan, yana da amfani don yin motsi da madaidaiciya tare da diddige, ba tare da ɗaga yatsun kafa a ƙasa ba. Zaune a kan kujera, shimfida kafafun su a layi daya da kasan, ja safa, sannan sanya kafafun su a kasa su maimaita hakan har sau 9.
Sannan yakamata ya tsaya ya jingina da bayan kujerar. Daga wannan matsayin, a tsaye, mutum yana birgima daga diddige har zuwa yatsun kafa, sa'annan a hankali ya hau zuwa safa da ƙura.
Idan za ta yiwu, zaku iya yin motsa jiki a kasa. Wani mutum yana kwance a bayansa, ya ɗaga kafafunsa a tsaye. Na gaba, ana yin da'irori da yawa a ƙafafu daga wannan matsayi. Matsaloli ba su wuce minti biyu. Idan yana da matukar wahala, an ba shi damar riƙe kafafu da hannuwanku.
Tare da ciwon sukari, yana da amfani don yin tafiya akai-akai tare da haske jogging ko tafiya.
Mafi sauƙin motsa jiki shine ƙwaƙwalwar numfashi. Kuna buƙatar shayarwa da shayewa tare da bakinku, tare da ƙarfi da gajeriyar numfashi da dogon bacci sau uku.Ya kamata ayi wannan motsa jiki har zuwa sau shida a rana don mintina 2-3.
Tafiya Nordic
Nordic tafiya hanyace mai inganci ta cutar sikari ta motsa jiki. Za'a iya amfani da walda azaman prophylactic. A halin yanzu, ana gabatar da shirin Nordic cikin sauri a duk faɗin duniya, fahimtar iyawar ta na daidaita sukari na jini da rage cholesterol.
Nazarin ya nuna cewa yawancin mutanen da ke shiga cikin Nordic suna tafiya sau 3 a mako, sun daina fuskantar babban buƙatar allurar insulin da kuma amfani da magunguna.
Wasu mahalarta binciken sun ci gaba da ɗaukar ma'aikatan haɓakar jini, amma an kiyaye adadin su zuwa ƙarancin kaɗan. Ba a buƙatar allurar insulin ba.
Sa'a ɗaya kawai na Nordic tafiya a rana yana ba da dama ga masu ciwon sukari:
- inganta ingancin rayuwa
- rage nauyin jiki
- kawar da rashin bacci.
Yin tafiya Nordic ya bambanta da tafiya na yau da kullun, saboda nauyin yana ƙasa da baya da kafafu, yayin da adadin kuzari ke ƙonewa. An samu wannan sakamakon godiya ga sanduna na musamman waɗanda ake amfani dasu don irin wannan nauyin.
A gefe guda, neuropathy na gefe, wanda shine rikicewar hanji na ciwon sukari, yakamata a fifita.
Tare da wannan ilimin, ƙarancin jini yana shiga cikin kafafu don kunna kwararar jini, ya kamata kuyi tafiya da ƙafafu.
Buga ƙuntatawa na motsa jiki
Bayan aji, ya kamata ku ɗauki wanka mai sanyi ko wanka. Karka yi amfani da ruwan sanyi. Bugu da kari, kar a manta game da shayarwa, saboda hanyoyin ruwa suna inganta hanyoyin hada karfi da jiki a jiki tare da wata cuta ta kowane nau'in.
Rub ɗin yana farawa da tawul ɗin da aka sanyaya shi da ruwa mai zazzabi a ɗakuna. A hankali, ya kamata ka runtse da zafin jiki na ruwa ta hanyar digiri 1 a cikin kwanakin 2-4.
Akwai wasu hani game da rage hadaddun motsa jiki. Musamman, mai motsa jiki tare da ƙuntatawa ya kamata ya kasance cikin mutane:
- kungiyar tsofaffi
- tare da cututtuka daban-daban na zuciya da babban haɗarin bugun zuciya.
Lokacin da aka tsara abubuwan motsa jiki, yana da mahimmanci la'akari da tsari na jiki, kasancewar yawan nauyin jiki, tsawon lokacin ciwon sukari, da kasancewar rikitarwa.
Mafi kyawun zaɓi zai kasance don ƙirƙirar zagayen motsa jiki ta hanyar bidiyo ko tare da taimakon mai ba da shawara. Tsarin motsa jiki da aka zaɓa daidai zai taimaka wa mai ciwon sukari ya dauki matakan matsaloli daban-daban, haka kuma ƙarfafa jiki, wanda yake da matukar muhimmanci ga masu ciwon sukari na 2.
Motsa motsa jiki da Saurin motsa jiki daga insulin
Likitoci sun yi imanin cewa fa'idodin musamman na maganin cututtukan cututtukan fata suna daga darajan ƙarfi.
A wannan yanayin, kuna buƙatar yin wasan motsa jiki mai sauƙi, musamman idan ba a yi amfani da mutumin don ɗaukar nauyi ba.
Ana nuna masu ciwon siga a cikin shekaru suna tafiya da motsa jiki. A yawancin halaye, motsa jiki da magungunan masu zuwa ana haɗasu:
- Glucophage.
- Siofor.
Ana buƙatar irin waɗannan kudade don jiki mafi tsinkayen insulin. Ingancinsu yana ƙaruwa idan mutum yayi aikin motsa jiki.
An tabbatar da cewa tare da ƙoƙari na jiki, ana rage buƙatar allurar insulin. Gymnastics yana taimakawa tare da nau'ikan 1 da nau'in cuta 2. An lura cewa koda bayan dakatar da wasanni, tasirin zai kasance har sati biyu.
Classes don nau'in ciwon sukari na 2 ana iya yin su a waje ko kuma a cikin yankin da ke da iska sosai. Yana da mahimmanci a kula da numfashinku koyaushe. Lokacin yin wasan motsa jiki don masu ciwon sukari, yana da shawarar yin babban amplitude ga gidajen abinci. Dole ne a tabbatar da dukkanin kungiyoyin tsoka.
Likitocin suna ba da horo sau biyu a rana. Da safe ya kamata a sami horo mai zurfi, kuma da maraice - mai sauƙi.
Ya kamata a lura da mummunar kayan aikin motsa jiki na warkewa. Irin waɗannan ayyukan suna buƙatar saka idanu akai-akai na matakan sukari na jini, musamman tare da ilimin insulin. Wannan yana da mahimmanci saboda adadin glucose zai canza.
Sau da yawa koda ɗan ƙaramin ƙarfi na iya runtse sukarin jininka. Idan ka yi allura ta insulin, zazzabin cizon sauro na iya ƙirƙirar - raguwa mai kaifi a cikin sukari. Ya kamata ku yarda da abubuwan fasahar motsa jiki da kuma shirin wasa wasanni tare da likitan ku. Bidiyo a cikin wannan labarin zai nuna maka abin da za a yi tare da ciwon sukari.
