A cikin hadaddun jiyya na nau'in ciwon sukari na 2, akwai wata muhimmiyar mahimmanci ta biyu bayan bin abinci mai ƙarancin carb - wannan aikin motsa jiki ne.
Ilimin motsa jiki, wasanni, ya zama dole, kazalika da karancin abincin carb, idan mai haƙuri yana son ƙara ji da ƙwayoyin sel to insulin ko kuma ya rasa nauyi.
Ciwon sukari na Type 1 yana buƙatar taka tsantsan, tunda a cikin marasa lafiya saboda motsa jiki, sarrafa sukari na jini na iya zama da rikitarwa. Amma koda a wannan yanayin, fa'idodin da wasanni ke kawowa sun fi ƙarfin rashin damuwa.
Kafin ka fara motsa jiki, ya kamata ka tattauna wannan tare da likitanka. Wajibi ne a fahimci cewa tare da nau'in 1 da nau'in ciwon sukari na 2 akwai jerin abubuwan contraindications don motsa jiki na jiki daban-daban, kuma wasanni bazai iya zama cikakke koyaushe.
Koyaya, tattaunawa tare da likita game da motsa jiki har yanzu yana da wuya.
Yi motsa jiki don kamuwa da cutar siga
Kafin ba da shawara game da motsa jiki don nau'in 1 ko nau'in ciwon sukari na 2, ya kamata ku fahimci dalilin da yasa yake da matukar muhimmanci a sani.
Idan kun fahimci fa'idodin da jiki ya horar da shi, to za a sami ƙarin motsawa don kawo wasanni a cikin rayuwar ku.
Akwai gaskiyar cewa mutanen da ke kula da motsa jiki suna zama ƙarami a kan lokaci, kuma wasanni suna da babban matsayi a wannan aikin.
Tabbas, ba a zahiri ba, kawai cewa fatarsu suna tsufa da hankali fiye da takwarorinsu. A cikin 'yan watanni na nazarin tsarin, mutumin da ke fama da ciwon sukari zai fi kyau.
Abubuwan da mai haƙuri ke samu daga motsa jiki na yau da kullun suna da wahala a wuce su. Ba da daɗewa ba, mutum zai ji kansu da kansu, wanda hakan zai sa shi ci gaba da kula da lafiyarsa kuma ya shiga motsa jiki.
Akwai wasu lokuta da mutane suka fara ƙoƙarin yin jagorancin rayuwa mai aiki, saboda "wajibi ne." A matsayinka na mai mulkin, babu abin da ke fitowa daga irin wannan yunƙurin, kuma saurin karatun ba lalacewa.
Yawancin lokaci ci yana zuwa da cin abinci, wato, mutum ya fara yawaita kamar yadda yake motsa jiki da wasan motsa jiki gaba ɗaya. Don haka, ya kamata ka yanke shawara:
- wane irin aiki ne ake yi, menene ainihin ke kawo nishaɗi
- yadda ake shigar da darussan ilimin motsa jiki a cikin tsarin yau da kullunku
Mutanen da ke shiga cikin wasanni ba da fasaha ba, amma "don kansu" - suna da fa'ida da ba za a iya ambata daga wannan ba. Yin motsa jiki na yau da kullun yana sa ku kasance da faɗakarwa, koshin lafiya, har ma da ƙarami.
Mutanen da ke aiki a jiki ba safai suna fuskantar matsalolin rashin lafiya "na" shekaru ba, kamar su:
- hauhawar jini
- bugun zuciya
- osteoporosis.
Mutane masu motsa jiki, har ma da tsufa, suna da ƙarancin matsalolin ƙwaƙwalwar ajiya da ƙarfin ƙarfin jiki. Ko da a wannan zamanin, suna da kuzarin da za su iya jure nauyin da ke kansu a cikin al’umma.
Motsa jiki iri ɗaya ne da saka hannun jari a cikin banki. Kowane rabin sa'a da aka kashe yau don kula da lafiyar ku da sifar zai biya sau da yawa akan lokaci.
Jiya, wani mutum yana shayarwa, yana ta hawa karamin bene, kuma yau zai kwantar da hankali ya yi wannan nisan ba tare da tsananin numfashi da zafi ba.
Lokacin kunna wasanni, mutum yana dubawa kuma yana jin ƙarami. Haka kuma, motsa jiki na jiki suna ba da kyakkyawar motsin zuciyarmu kuma suna ba da gudummawa ga tsarin juyayi.
Motsa jiki don ciwon sukari na 1
Mutanen da ke fama da ciwon sukari na 1 da kuma dogon tarihin rashin lafiya kafin fara wannan shirin magani sun sha wahala daga jijiyoyin jini a cikin jini shekaru. Bambanci ya ƙunshi rashin ƙarfi da gajiya mai wahala. A cikin wannan yanayin, yawanci ba kafin wasa wasanni ba, kuma a zahiri salon rashin zaman lafiya kawai yana kara dagula lamarin.
A nau'in 1 na ciwon sukari, motsa jiki yana da cakuda sakamako akan sukari jini. Don wasu dalilai, motsa jiki na iya kara yawan sukari. Don kauce wa wannan, ya zama dole don sarrafa sukari da aminci, bisa ga ka'idodi.
Amma ba tare da wata shakka ba, ingantattun bangarorin ilimin ilimin jiki sun fi wahalar da shi. Don kiyaye zaman lafiyar gaba ɗaya, nau'in mai ciwon sukari na buƙatar motsa jiki.
Tare da ƙarfin motsa jiki da motsa jiki na yau da kullun, lafiyar masu ciwon sukari na iya zama mafi kyau fiye da na talakawa. Yin wasanni a matakin mai son karawa mutum zai iya zama mai kara kuzari, zai sami karfin gwiwa wajen aiki da kuma cika ayyukan sa a gida. Haukaka, ƙarfi da marmarin sarrafa ciwon sukari da yaƙi za'a ƙara.
Nau'in 1 masu ciwon sukari waɗanda ke motsa jiki a kai a kai a wasanni, a mafi yawan lokuta, suna sa ido sosai ga abincinsu, kuma kar ku rasa ma'aunin sukari na jini.
Yin motsa jiki yana ƙaruwa da motsawa kuma yana motsa halayyar kula da lafiyar ku, wanda binciken da yawa ya tabbatar.
Yi motsa jiki azaman musanya don insulin a cikin nau'in ciwon sukari na 2
Motsa jiki yana da matukar muhimmanci ga mutanen da ke fama da ciwon sukari na 2. Mai haƙuri yana ƙara ji da ƙwayoyin sel zuwa insulin, wanda ke nufin cewa juriyawar insulin yana raguwa. Masana kimiyya sun riga sun tabbatar da cewa samun ƙarfin ƙwayar tsoka a sakamakon ƙarfin horo yana rage jure insulin.
Yawan tsoka ba ya ƙaruwa yayin horo da jogging, amma dogara ga insulin har yanzu ya zama ƙasa.
Hakanan zaka iya amfani da Glukofarazh ko allunan Siofor, wanda ke ƙara ji da ƙwayoyin sel zuwa insulin, duk da haka, har ma mafi kyawun motsa jiki na motsa jiki waɗanda aka yi a kai a kai za su yi wannan aikin sosai fiye da Allunan don rage sukarin jini.
Juriya insulin yana da alaƙa kai tsaye da raunin ƙwayar tsoka da mai a kusa da kugu da ciki. Don haka, yawan kitse da karancin tsoka da mutum yake da shi, mai rauni yakan sanya kwayar halittar mutum zuwa insulin.
Tare da ƙaruwa da dacewa, za a buƙaci ƙaramin allurai na allurar insulin.
Thearancin insulin a cikin jini, ƙarancin mai za'a ajiye shi a jiki. Insulin shine babban hormone wanda ke rikicewa tare da asarar nauyi kuma yana shiga cikin adon mai.
Idan kullun kana horarwa, to bayan fewan watanni sai hankalin ƙwayoyin sel zuwa insulin zai ƙaru sosai. Canje-canje zai sauƙaƙa rage nauyi kuma ya sauƙaƙe aiwatar da kula da matakan sukari na al'ada cikin sauki.
Haka kuma, ragowar sel za su yi aiki. A kwana a tashi, wasu masu ciwon sukari sun yanke shawarar daina allurar insulin.
A cikin 90% na lokuta, marasa lafiya da ke da nau'in ciwon sukari na 2 dole ne su yi allurar insulin kawai yayin da suke da ƙarancin bin tsarin kula da motsa jiki kuma ba sa bin abincin karam.
Abu ne mai yuwuwa aura daga injections na insulin don masu ciwon sukari, amma yakamata ku kasance da alhakin, wato, kuci abinci mai kyau kuma ku tsunduma cikin wasanni.
Mafi motsa jiki motsa jiki don ciwon sukari
Akwai darussan motsa jiki da suka dace da masu ciwon sukari zuwa:
- --Arfi - ɗaga nauyi, gina jiki
- Cardio - squats da tura-rubucen.
Cardiotraining yana daidaita karfin jini, yana hana bugun zuciya da kuma karfafa tsarin zuciya. Wannan na iya haɗawa:
- hawan keke
- yin iyo
- Lafiya ya gudana
- tuka skis, da sauransu.
Mafi wadatuwa daga cikin nau'ikan horo na Cardio da aka jera, ba shakka, gudummawar lafiya.
Tsarin cikakken ilimin ilimi na jiki don marasa lafiya da ciwon sukari yakamata su hadu da mahimman yanayi:
- Yana da mahimmanci a fahimci ƙuntatawa waɗanda suka taso sakamakon rikice-rikice na cututtukan cututtukan fata da kuma bi su;
- Siyan takalman wasanni masu tsada, sutura, kayan aiki, da biyan kuɗi a wuraren shakatawa ko dakin motsa jiki ba su barata ba;
- Wajibi ne don samun ilimin motsa jiki ya zama mai isa, wanda yake a yankin da aka saba;
- Yakamata a yi motsa jiki aƙalla kowace rana. Idan mai haƙuri ya riga ya yi ritaya, horo na iya zama kowace rana, sau 6 a mako don mintuna 30-50.
- Ya kamata a zaɓi motsa jiki a cikin irin wannan hanyar don gina tsoka da haɓaka haƙuri;
- Shirin a farkon ya ƙunshi ƙananan lodi, a kan lokaci, mawuyacinsu yana ƙaruwa;
- Ba'a yin motsa jiki na anaerobic na kwana biyu a jere akan rukuni na tsoka guda;
- Babu buƙatar biyun rikodin, kuna buƙatar yin shi don yardar kanku. Don jin daɗin wasanni shine yanayin da ba makawa wanda azuzuwan ke ci gaba kuma zai yi tasiri.
Yayin motsa jiki, mutum yana samar da endorphins - "hormones na farin ciki." Yana da mahimmanci a koyi yadda ake jin wannan tsari na ci gaba.
Bayan gano lokacin da gamsuwa da farin ciki suka fito daga azuzuwan, akwai tabbacin cewa horon zai zama na yau da kullun.
Gabaɗaya, mutanen da ke da ilimin ilimin motsa jiki suna yin wannan don jin daɗinsu. Kuma rasa nauyi, inganta kiwon lafiya, kyakyawar jinsi da akasinsa - duk wadannan abubuwan alamu ne kawai, 'bangaren'.
Sport lowers insulin sashi
Tare da motsa jiki na yau da kullun, bayan 'yan watanni zai zama sananne cewa insulin ya fi dacewa yana rage yawan sukari a cikin jini. Abin da ya sa za a iya rage allurai na insulin sosai. Wannan kuma ya shafi mutanen da ke da nau'in 1 da nau'in ciwon sukari na 2.
Bayan dakatar da aiki na yau da kullun, za a lura da yawan sukari a cikin jini na kimanin mako biyu. Wannan ya kamata ya zama sananne ga waɗancan marasa lafiyar da aka basu allurar insulin don samun nasarar shirin su.
Idan mutum ya fita har sati daya kuma ba zai iya yin aikin motsa jiki ba, to hankalin sawar insulin a wannan lokacin zai zama ba zazzabi ba.
Idan mai ciwon sukari ya bar sati biyu ko fiye, ya kamata a kula don ɗaukar manyan insulin tare da shi.
Gudanar da sukari na jini a cikin mutanen da ke dogara da insulin
Wasanni kai tsaye yana rinjayar sukari na jini. Tare da wasu dalilai, motsa jiki na iya ƙara yawan sukari. Wannan na iya sa masu ciwon sukari su kula da mutane masu dogaro da insulin.
Amma, duk da haka, fa'idodin ilimin ilimin motsa jiki don nau'in 1 da nau'in ciwon sukari na 2 sun fi girma rashin haɗari. Mutumin da ke da ciwon sukari wanda ya ƙi yin aikin jiki da yardar rai yakan kai kansa ga maƙasudin mai nakasa.
Wasan motsa jiki na iya haifar da matsaloli ga marasa lafiya waɗanda ke shan kwayoyin da ke motsa samar da insulin ta hanji. An bada shawara sosai cewa kar kuyi amfani da irin waɗannan ƙwayoyi, ana iya maye gurbinsu da wasu hanyoyin magance cutar.
Motsa jiki da motsa jiki suna taimakawa rage jini, amma wani lokacin, yakan haifar da karuwa a ciki.
Bayyanar cututtuka na raguwar sukari jini yana bayyana a ƙarƙashin rinjayar aiki na jiki saboda karuwa a cikin ƙwayoyin sunadarai, waɗanda suke jigilar glucose.
Domin sukari ya ragu, wajibi ne a lura da yanayi da yawa a lokaci guda:
- yakamata a gudanar da wani aiki na jiki gwargwado;
- a cikin jini ana buƙata don kula da isasshen matakan insulin;
- farkon taro ne na sukari jini kada yayi yawa.
Tafiya da tsere, waɗanda masana da yawa ke ba da shawarar ga marasa lafiya da masu ciwon sukari, kusan basa ƙara yawan sukarin jini. Amma akwai wasu nau'ikan ayyukan motsa jiki waɗanda zasu iya yin wannan.
Ricuntatawa game da ilimin ilimin motsa jiki don rikitarwa na ciwon sukari
Yawancin fa'idodi na aiki na jiki ga marasa lafiya da ke dauke da ciwon sukari na 1 ko 2 an daɗe da sanin su. Duk da wannan, akwai wasu iyakoki waɗanda kuke buƙatar sani game da su.
Idan an dauki wannan da sauƙi, zai iya haifar da mummunan sakamako, har zuwa makanta ko bugun zuciya.
Maraƙin haƙuri, idan ana so, zai iya zaɓar nau'in ayyukan motsa jiki wanda ya fi dacewa da shi. Ko da a cikin duk nau'ikan motsa jiki, mai ciwon sukari bai zaɓi wani abu don kansa ba, koyaushe kuna iya tafiya kawai cikin sabon iska!
Kafin ka fara wasannin motsa jiki, kana buƙatar yin shawara da likitanka. Yana da matukar muhimmanci a ziyarci kwararrun likitan ku, kuma a ci gaba da yin karin gwaje-gwaje tare da magana da likitan zuciyar.
Latterarshe yakamata yayi tantance haɗarin bugun zuciya da yanayin tsarin cututtukan zuciya. Idan duk abubuwan da ke sama suna cikin kewayon al'ada, zaka iya yin wasanni lafiya!
