Likitocin da masu horarwa sunyi baki daya a ra'ayinsu cewa horar da masu cutar siga yakamata ya zama wani bangare na rayuwa. Za'a iya yin horo ga masu ciwon suga ta hanyar mutanen da ke fama da nau'in ciwon sukari na farko da kuma mutanen da ke dauke da cutar ta biyu. Bugu da kari, marassa lafiya da ke da matsalar kafa saboda ci gaban cutar ya kamata suma su kasance cikin ayyukan jiki.
Likitoci sau da yawa suna cewa ciwon sukari ba cuta ba ne, amma salon rayuwa da wasanni da kuma motsa jiki na iya inganta rayuwar mutum mai ɗauke da cutar sankara.
Yayin horo, akwai karuwa a cikin shan glucose daga plasma jini ta sel tsoka. Motsa jiki don ciwon sukari na iya ƙara haɓaka masu karɓar insulin a cikin sel zuwa insulin. Wannan yana haifar da gaskiyar cewa sukari bayan horo a jikin mai haƙuri ya faɗi, kuma wannan, bi da bi, yana ba ku damar rage adadin kwayoyi da aka yi amfani da su don rage matakin glucose a cikin jiki. A wasu halaye, horar da ciwon sukari na iya rage adadin insulin da aka yi amfani dashi don allura.
Kyakyawan motsa jiki suna ba ku damar yin matsin lamba a kan zuciya da tsarin jijiyoyin jikin mutumin da ke fama da ciwon sukari da kuma gudanar da aikin jijiyoyin jini. Irin wannan cututtukan zuciya yana da amfani mai amfani ga yanayin ƙwaƙwalwar zuciya yana hana faruwar rikicewar zuciya, wanda yawanci yakan faru ne yayin ci gaba da ciwon sukari.
A cikin abin da mutum ya sami ciwon sukari a cikin jiki, motsa jiki yana yiwuwa kuma dole. Yin sautunan jiki yana ƙaruwa da haɓaka kuma yana haɓaka warkarwa da kai.
Godiya ga wasanni a masu ciwon sukari na faruwa:
- Inganta dukkan hanyoyin tafiyar matakai a jiki.
- Hanzarta hadawan abu da gubar glucose da kuma yawan amfani da jikinsa.
- Hanzarin metabolism na gina jiki.
- Thearfafa aikin rarrabuwar ƙona mai da mai.
- Yanayin yanayin jiki yana inganta.
- Manuniya na sukari a jikin mai haƙuri suna matsowa ga ka'idojin kimiyyar lissafi.
Don motsa jiki na jiki a cikin mellitus na ciwon sukari ba cutarwa ba, ya zama dole a bi shawarwarin da mai horar da malamin endocrinologist ya bayar.
M Shawara ga Wasannin Ciwon sukari
Babban shawarwarin da ya kamata a bi yayin gudanar da motsa jiki ga mutanen da ke da cutar siga kamar haka:
- Ya kamata a kula da tattarawar glucose a cikin jikin mai haƙuri da ƙarfi. Saboda wannan, ana yin ma'aunin sukari na jini a cikin jini na jini kafin horo, yayin wasanni da kuma bayan horo. Ya kamata a daina yin horo idan sukari ya faɗi ƙasa da al'ada.
- Ya kamata a tuna cewa tsarin motsa jiki da safe yana haifar da raguwa a cikin adadin insulin wanda kake son shiga jikin mai haƙuri.
- Yayin horo, dole ne ku sami glucagon ko samfurin tare da babban abun ciki na carbohydrates mai sauri.
- Ya kamata mai haƙuri ya bi tsarin musamman na abinci da tsarin abinci.
- Kafin horo, idan ya cancanta, yin allurar insulin cikin ciki ana yin ta. Ba da shawarar allurar insulin a cikin kafa ko hannu kafin motsa jiki.
- Ya kamata ku ɗauki abinci mai kyau 'yan awanni kafin fara wasanni.
- Yayin aiwatar da wasanni, ya kamata ku sha ruwa mai yawa kuma yayin horo, ruwa ya kamata ya kasance koyaushe.
Shawarwarin da aka nuna suna gabaɗaya kuma kusan. Kowane mai ciwon sukari ya shiga cikin wasanni, halartar likitan-endocrinologist daban-daban yana daidaita allurai insulin, abinci da kuma matakin motsa jiki. Tare da sukari na jini fiye da 250 MG%, bai kamata a bar mai haƙuri da ciwon sukari yin motsa jiki ba. Hakanan wasanni suna contraindicated a cikin ci gaban ketoacidosis a cikin jiki.
Kafin horon, yakamata a gudanar da gwajin damuwa, lokacin da abin ya faru da kuma halaye daban-daban na rikicewar da ke haifar da ci gaban sukari a cikin jikin mutum.
Yin wasanni tare da ciwon sukari an yarda da shi ne bayan an karɓi duk sakamakon binciken jiki da kuma bincikensu.
Kafin fara wasanni na yau da kullun, likitan yakamata ya ba da shawarwari ga mara lafiya a kan yadda ya fi dacewa a gudanar da darussan.
Kowane mutum yana da nasa halaye na jiki, don haka likita ya haɓaka shawarwarinsa la'akari da nau'in cutar da yanayin halayen mutum.
Tare da nau'in ciwon sukari na 2 ko nau'in 1 na ciwon sukari, an kafa tsarin motsa jiki wanda zai iya amfanar da jiki kuma ba ya cutar da shi.
Ka'idodi na asali na dacewa ga masu ciwon sukari
Kafin fara azuzuwan motsa jiki na yau da kullun, ya kamata ku nemi likitan ku. Anwararren endocrinologist-diabetologist kawai wanda ke bi da mara lafiyar zai iya sanin duk tarihin cutar kuma yana da ikon tantance yanayin mai haƙuri daidai. Likita mai halarta zai yanke hukuncinda aka bada izinin jiki da kuma wane girma.
Tambayar zabin motsa jiki da tsananin ne aka yanke hukunci daban-daban, sabili da haka, alal misali, horarwar da aka bada shawarar ga mutum daya da ke dauke da ciwon sukari na 2 bazai dace da wani mai dauke da nau'in ciwon suga guda ɗaya ba. Wannan na faruwa ne sakamakon gaskiyar cewa kowane gabobi yana da nasa halaye na mutum na ilimin kimiya.
Yayin horo, yakamata a kula da matakin glucose a jiki.Idan ana yin aikin jiki a jiki, ana lura da raguwar matakan glucose. Hakan ya biyo bayan cewa likitan da yake yi wa mara lafiyar ya kamata ya rage ƙimar yawan insulin don yin allura. Don ƙayyade nawa ake buƙata don rage adadin ƙwayar da ke ɗauke da insulin, ya zama dole don auna taro na sukari a cikin jini a cikin komai a ciki kafin darasi da rabin sa'a bayan ƙarshen motsa jiki.
Don samar da ingantaccen sakamako a jiki, kaya yayin horo, alal misali, tare da nau'in ciwon sukari na 2, mellitus, ya kamata a ƙara hankali. Wannan hanyar za ta ba ka damar horar da tsokoki na jiki ba kawai, har ma don aiwatar da horo na ƙwaƙwalwar zuciya - abin da ake kira cardio workouts, wanda zai ƙarfafa myocardium da inganta aikin jiki, yana hana haɓakar rikice-rikice masu alaƙa da ci gaban ciwon sukari mellitus.
Tsawon lokacin horo ya kamata ya fara da mintuna 10-15 sau ɗaya a rana kuma sannu a hankali yana ƙaruwa zuwa minti 30-40. An ba da shawarar horar da kwanaki 4-5 a mako.
Bayan an daidaita adadin kashi na insulin da aka yi amfani dashi, yakamata a daidaita abinci mai gina jiki. A cikin abincin, yakamata mutum yayi la'akari da raguwa a cikin yawan amfani da insulin da bukatun jikin mutum ya karu dangane da horarwa don samar da makamashi.
Gyara abinci game da canje-canje a rayuwa yana faruwa ne ta masanin diabetologist.
Rulesarin dokoki don motsa jiki na masu ciwon sukari
Yayin aiwatar da horo, ana bada shawara don sarrafa yadda kuke ji. Wajibi ne don sanin ko yin motsa jiki a cikin wani takamaiman rana ta matakan abun ciki na sukari a jikin mai haƙuri. A cikin abin da ya faru cewa da safe taro na sukari a cikin plasma kasa da 4 mmol / L ko ya wuce darajar 14 mmol / L, ya fi kyau a soke wasanni. Wannan ya faru ne saboda gaskiyar cewa tare da ƙarancin sukari a cikin jiki, haɓakar haɓakawar jini yana yiwuwa yayin horo, kuma tare da babban abun ciki, akasin haka, haɓakar hyperglycemia.
Yakamata a dakatar da motsa jiki don ciwon suga idan mai haƙuri ya sami matsanancin ƙarancin numfashi, abubuwan jin daɗin ji a cikin zuciya, ciwon kai da tsananin rauni. Idan kun gano waɗannan alamun a yayin zaman horo, ya kamata ku nemi likita don shawara da kuma daidaitawa ga hadaddun motsa jiki.
Yakamata kada ku daina motsa motsa jiki da sauri. Don samun sakamako mai tasiri akan jiki, azuzuwan ya zama na yau da kullun. Sakamakon wasa wasanni ba ya bayyana nan da nan, amma bayan wani lokaci. Lokacin da kuka dakatar da motsa jiki, sakamakon ingantaccen sakamako baya dadewa, kuma matakin suga na jini ya sake tashi.
Lokacin gudanar da azuzuwan a cikin dakin motsa jiki ya kamata zaɓi madaidaicin takalmin wasanni. Wannan ya faru ne saboda gaskiyar cewa yayin gudanar da wasanni, ƙafafun haƙuri sun ɗanɗano nauyi mai nauyi, wanda, idan an zaɓi takalmin da ba daidai ba, zai iya haifar da corns da scuffs.
Wannan halin ba shi da yarda ga mai haƙuri da ciwon sukari mellitus, musamman ga waɗanda ke fama da ciwon sukari na nau'in 2, wanda neuropathy na kafafu zai iya haɓaka. Lokacin da wannan cin zarafin ya faru, akwai keta hakkin samar da jini zuwa ƙananan ƙarshen.
Fata a kafafu sakamakon ci gaban cutar ya bushe ya zama mai kauri da rauni. Raunin da aka samu a saman irin wannan fata yana warkar da dogon lokaci. Lokacin da ƙananan ƙwayoyin cuta suka shiga cikin raunin da ya haifar, ƙwayar ƙwayar cuta ta tara, kuma lokacin da aka cire shi, wata kututturewa tayi a wurin rauni, wanda akan lokaci yana haifar da rikitarwa, kamar mai ciwon suga.
Yanke shawarar yin motsa jiki, ya kamata ku zabi nau'in dacewa da dacewa don azuzuwanku. Zabi ya dogara da kasancewar ko rashin ƙarin cututtuka.
A wasu halaye, ana iya haɗa aikin motsa jiki tare da aiwatar da darussan ƙarfi.
Shawarwarin don marasa lafiya da ke cikin horo mai ƙarfi
Yin amfani da ƙarfin motsa jiki yana da tasiri na warkewa a jikin mai haƙuri kawai idan an daidaita abinci mai gina jiki kuma mai haƙuri ya ci daidai da sabon abincin abincin kuma tsananin gwargwadon tsarin da aka tsara musamman.
Lokacin yin motsa jiki mai ƙarfi, mai haƙuri da ciwon sukari ya kamata ya tsayar da kula da lafiyarsa da yanayin gaba ɗaya na jiki. Lokacin da alamun farko na karkacewa daga yanayin al'ada suka bayyana, an shawarci mai haƙuri ya ƙi yin aikin motsa jiki.
Ya kamata a tuna cewa yin motsa jiki tare da kayan wuta yana da rauni. Kada kuyi matsanancin damuwa a jiki.
Wajibi ne a fara zartar da hukuncin kisa mai nauyi ko nauyi bayan jikin ya shirya gwargwadon aikin.
Lokacin yin aikin toshewar darussan motsa jiki, yakamata a rarrabe su domin ci gaban tsoka yana faruwa.
Bayan aiwatar da nauyin anaerobic a jiki, ya kamata a yi hutu don cikakken shakatawa na ƙwayar tsoka. Bidiyo a cikin wannan jerin suna ci gaba da taken wasannin motsa jiki.