Gaskiya da aka tabbatar da ilimin kimiyya: motsa jiki na yau da kullun a cikin nau'in na biyu na ciwon sukari yana sauƙaƙe hanyar cutar. Tasirin abubuwan lodi yana da ƙarfi a cikin ƙarfi tare da magungunan antidiabetic. A cikin karatun, an gano cewa a cikin marasa lafiya bayan watanni 4 na horarwa, kulawa akan ciwon sukari yana inganta sosai, an rage nauyi, jini yana ƙaruwa, kuma ana rage yiwuwar ɓacin rai. Sakamakon ba ya dogara da yawa akan nau'in motsa jiki, babban abu shine cewa manyan kungiyoyin tsoka suna da hannu. Ko da motsa jiki na yau da kullun a gida ya dace. Tana buƙatar biyan akalla rabin sa'a a rana ko awa ɗaya a kowace rana.
Mahimmancin ilimin ilimin jiki ga lafiyar masu ciwon sukari
Ayyukan motsa jiki wani bangare ne mai mahimmanci na lura da ciwon sukari tare da abinci, magani da asarar nauyi. A cikin marasa lafiya waɗanda suka yi watsi da wannan gaskiyar, yawan sukarin jini, mafi yawan lokuta akwai matsaloli tare da tasoshin jini da hawan jini.
Ta yaya kaya akan jiki:
Ciwon sukari da hauhawar jini zai zama abin da ya wuce
- Normalization na sukari -95%
- Cirewa kan jijiyoyin mara wuya - 70%
- Cire zuciyar mai karfin zuciya -90%
- Rabu da cutar hawan jini - 92%
- Increasearuwar kuzarin rana, inganta bacci da dare -97%
- Yayin aiki, tsokoki suna buƙatar karin glucose mai yawa, don haka matakin sa cikin jini ya fara faɗi tuni mintina 15 bayan fara motsa jiki.
- Saboda yawan buƙatar sukari, juriyawar insulin yana raguwa, a karo na farko sakamakon ragi yana ƙaruwa kusan yini ɗaya, sannu-sannu ya zama akai.
- Tare da nauyi mai nauyi a hankali, tsokoki suna girma. Yawan girma, adadin glucose din da zasu ci, da kadan hakan zai kasance cikin jini.
- Yayin aikin motsa jiki an kashe ƙarin makamashi, saboda haka ana rage nauyin haƙuri a hankali.
- Sakamakon raguwar juriya na insulin, an rage samar da insulin, ana rage nauyin da ke kan jijiyar, kuma rayuwar sabis tana ƙaruwa. Lokacin da babu wuce haddi na insulin a cikin jini, an sauƙaƙe aiwatar da nauyin nauyi.
- Ilimin jiki yana inganta samuwar tryptophan, don haka bayan motsa jiki koyaushe kuna cikin yanayi mai kyau. Yin motsa jiki na yau da kullun yana inganta lafiyar kwakwalwa, yana kawar da damuwa da tashin hankali a cikin marasa lafiya da ciwon sukari.
- Loaukar da ke haifar da hanzari na bugun jini yana horar da tsarin zuciya. Jirgin ruwa mai narkewa, tasoshin kwanciyar hankali yana nufin matsin lamba da ƙarancin haɗarin angiopathy.
- Yawan makamashi yana ƙaruwa, jin daɗin rauni da kullun gajiya yana ɓoye, kuma yawan aiki yana ƙaruwa.
- Bukatar insulin ya ragu, kuma yana rage yawan magungunan masu ciwon sukari. Idan an gano cutar sankara a kan lokaci, abinci da motsa jiki kawai zasu iya isa su rama.
Loads suna da tasiri ba kawai ga kowane nau'in ciwon sukari ba, har ma don ciwo na rayuwa.
Tsare Aiki
Nau'in nau'in ciwon sankarau sau da yawa yana shafan mutanen da suke nesa da wasanni. Domin kada ya cutar da jikin da bashi da magani, ya zama dole a fara azuzuwan ilimin motsa jiki a hankali, ta amfani da ka'idar "daga sauki zuwa hadaddun." Da farko, ana bukatar a yi motsa jiki a hankali, tare da sa ido kan aiwatar da hukuncin kisa da yanayinku. A hankali ƙara ƙarfin zuwa matsakaici. Bayani don ingancin kaya shine haɓakar bugun zuciya, aikin ƙwaƙwalwa mai kyau da lafiyar al'ada. Kashegari bai kamata jin gajiya ba. Idan jiki bashi da lokaci na murmurewa da daddare, yakamata a rage hanzarinsa da adadin aikin. An yarda da rage zafin tsoka.
Kada kuyi motsa jiki ta hanyar ƙarfi. Dogon (sa'o'i da yawa) azuzuwan ƙarfin jiki a cikin mellitus na ciwon sukari an haramta su, saboda suna haifar da samar da kwayoyin halittar da ke haifar da aikin insulin, kuma ana samun sakamako akasin haka - sukari yana girma.
An yarda da ilimin motsa jiki don ciwon sukari a kowane zamani, matakin motsa jiki ya dogara ne da yanayin kiwon lafiya. Ana aiwatar da horo da kyau ko dai akan titi ko kuma wurin da ake da iska. Mafi kyawun lokacin don azuzuwan shine awa 2 bayan cin abinci. Don hana sukari daga faɗuwa zuwa matakan haɗari, jinkirin carbohydrates ya kamata ya kasance akan menu.
A horo na farko, ya wajaba don sarrafa glucose na jini, yana da kyau a auna shi a tsakiyar zaman, bayan sa, bayan sa'o'i 2 da kuma alamun farko na hypoglycemia. Za a iya rage raguwar sukari ta hanyar jin yunwar, rawar jiki na cikin gida, abubuwan da ba sa jin dadi a yatsan.
Idan an tabbatar da hypoglycemia, kuna buƙatar dakatar da horo kuma ku ci wasu carbohydrates mai sauri - 100 g na shayi mai zaki ko cube na sukari. Hadarin faɗuwar glucose yana da girma a cikin marasa lafiya da ke fama da ciwon sukari da ke dogaro da insulin.
Don sauƙaƙe don kiyaye sukari al'ada, lokacin motsa jiki, shan magani, abinci, adadin carbohydrates da ke ciki ya kamata ya kasance akai.
Lokacin da aka haramta azuzuwan
| Iyakar cutar ciwon sukari | Kiwan lafiya da motsa jiki |
| Kar ku motsa jiki |
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| Dalilai don warware motsa jikin ku |
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| Yi motsa jiki tare da taka tsantsan a gaban waɗanda suke ƙauna |
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| Darasi da aka ba da izini wanda ba ya ƙaruwa da matsa lamba |
An nemi izinin Likita. |
Duk wani rashin jin daɗi a cikin kirji, gajeruwar numfashi, ciwon kai, da farin ciki suna buƙatar dakatar da zaman har sai alamu sun shuɗe. Idan kun kasance a cikin dakin motsa jiki, ya kamata a faɗakar da mai horarwar game da ciwon sukari da matakan gaggawa don hypoglycemia.
Sakamakon babban haɗarin ƙafafun sukari, ya kamata a biya ƙarin hankali ga zaɓin takalma don azuzuwan. Ana buƙatar safa mai ƙyalli, ƙwallon ƙafa na musamman.
Tsanaki: Bayan kowace motsa jiki, an bincika ƙafafu don scuffs da scups.
Darasi ga masu ciwon siga
Abinda aka fi so don motsa jiki don mara lafiyar mai ciwon sukari wanda bai taɓa shiga cikin wasanni ba shine tafiya da hawan keke. Intensarfafa aikin motsa jiki na makonni 2 na farko haske ne, sannan matsakaici. Tsawan lokacin horo ya kamata yayi girma yadda ya kamata, daga mintuna 10 zuwa awa ɗaya a rana. Mitar azuzuwan aƙalla sau 3 a mako. Don cimma daidaitaccen raguwa a cikin glycemia, tsaka-tsakin tsakanin kaya kada su wuce awanni 48.
Zaɓuɓɓukan motsa jiki don mellitus na ciwon sukari, duk an yi su sau 10-15:
Dumi - 5 da minti. Tafiya a wuri ko cikin da'ira tare da gwiwoyi masu ƙarfi, yanayin daidaituwa da numfashi (ta hanci, kowane matakai 2-3 - sha iska ko iska).
- Farawa matsayi yana tsaye. Yin tafiya a madadin matakai 10 akan yatsun kafa da diddige.
- SP tsaye, rike da hannu don tallafi, safa a ƙaramin mashaya ko mataki, sheqa a cikin iska. Domin ya tashi a yatsun, duka biyu kuma lokaci daya.
- IP tsaye, hannaye zuwa garesu. Mun juya tare da hannayenmu a ɗayan, sannan a daya shugaban.
- Ba tare da canza IP ba, juyawa cikin gwiwar hannu, sannan a cikin gidajen abinci kafada.
- PI a tsaye, makamai ya lankwashe a gaban kirji, juya jiki da kai hagu da dama. Ba a hada hips da kafafu a cikin motsi ba.
- PI zaune, kafafu sun daidaita kuma sun sake su. Tayi magana daban a kowace kafa, yi ƙoƙarin kama hannunka.
- SP kwance a bayansa, makamai zuwa garesu. Youraga kafafunku sama. Idan ba za ku iya ɗaga ƙafafu a tsaye ba, muna tanƙwararsu kaɗan a gwiwoyi.
- IP iri ɗaya ne. Liftaga madaidaiciya ƙafafun daga bene da 30 cm kuma ƙetare su a cikin iska ("almakashi").
- IP tsaye a kan duk hudu. Sannu a hankali, ba tare da yin iyo ba, za mu ɗaga kafafunmu a madadin da baya.
- PI a ciki, cin hanci da makamai, guntu a hannu. Sannu a hankali tayar da sashin jikin, a hankali makamai suka rarraba, komawa zuwa IP. Tsarin rikitarwa na motsa jiki yana tare da ɗaga ƙafafu madaidaiciya lokaci guda.
Simpleaukin tsarin motsa jiki mai sauƙi ga marassa lafiyar marasa lafiya. Hakanan za'a iya amfani dashi don masu ciwon sukari tare da ƙarancin motsa jiki. Ana yin ta kowace rana.
Motsa jiki da motsa jiki. Idan babu shiri, kuna buƙatar walƙiya mafi sauƙi, ɗayan kilogram da rabi, filastik ko sanda na motsa jiki na katako. Dukkanin motsa jiki ana yin su a hankali, ba tare da motsawa da ƙoƙari sosai ba, sau 15.
- IP tsaye, sanda a kafada, wacce hannayen sa ke riƙe da shi. Juyawa na sama na sama, ƙashin ƙugu da kafafu suna nan a wurin;
- IP tsaye, sandar sama a sama akan ya shimfiɗa makamai. Yankuna na hagu da dama;
- IP tsaye, hannaye tare da sanda a ƙasa. Muna sa ido a gaba, yayin tayar da sanda kuma mu kawo ruwan wukake;
- SP tsaye, harsashi a saman makamai. Mun jingina da baya, kamawa cikin ƙananan baya. Isayan ƙafa ɗaya an ja da baya. Mun koma IP, hannu tare da sanda a gaba, zauna, tsayawa. Haka yake da sauran kafafun;
- PI a bayan, hannu da kafafu sun kara. Iseafa gabar wata, yi ƙoƙarin taɓa sandar tare da ƙafafunmu.
Darussan ƙafar ƙafafun sukari
Motsa jiki na motsa jiki don ƙafafu tare da ciwon sukari yana haɓaka kwararar jini a cikin kafafu, yana ƙara ƙwarewar su. Za'a iya gudanar da aji kawai a cikin raunin ƙwayar trophic. IP zaune a gefen kujera, baya a tsaye.
- Juyar da ƙafafun cikin gwiwa cikin gwiwa, a cikin bangarorin biyu.
- Kan sheqa a kasa, safa ya tashi. -Ara safa, sannan ƙara motsi madauwari. Heels ba ya tsallake bene.
- Hakanan, safa kawai a ƙasa, sheqa a saman. Muna juya diddige.
- Iseaga kafa, kama tafin da hannunka kuma yi ƙoƙarin daidaita shi gwargwadon gwiwa a gwiwa.
- Tsaya gaba ɗaya a ƙasa. Yatsar yatsun kafa
- Tsaya a ƙasa, da farko za mu ɗaga ɓangaren ƙafafun, sannan mirgine, ciki ya hau.
Kyakkyawan sakamako ana bayar da shi ta hanyar motsa jiki tare da ƙwallan ƙwallon ƙwallon ƙwallon fata. Suna mirgine shi da ƙafafunsu, matsi shi, matsi da yatsunsu.
Massage da tausa kai
Baya ga motsa jiki na motsa jiki don mellitus na ciwon sukari, ana iya amfani da tausa don inganta yanayin haƙuri. An yi niyya don gyara canje-canje na cututtukan cututtukan cututtukan jiki a cikin sashin jiki mafi rauni - ƙafafu. Massage yana da ikon inganta hawan jini a cikin gabar jiki, rage jin zafi yayin jijiyoyi, inganta hanyar motsa jiki yayin da jijiyoyin jijiyoyi, da hana arthropathy. Ba za ku iya tausa wurare ba tare da rashin wurare dabam dabam na jini, raunuka na trophic, kumburi.
Za'a iya ɗaukar karatun tausawa a cikin cibiyoyin sukari da kuma endocrinological cibiyoyin, a cikin sanatoria ƙwarewa game da lura da ciwon sukari. Ba shi yiwuwa a juya ga ƙwararren masani wanda bai saba da takamaiman cutar ba, saboda ayyukan da ba su da kwarewa za su iya kawo yanayin ƙafafu. An ba da kulawa ta musamman yayin tausa ga manyan tsokoki da wuraren da ke fama da karancin jijiyoyin jini fiye da sauran. Idan babu lalacewar fata, ana kara nazarin abubuwan haɗin gwiwa da kyallen takaddun ƙafar ƙafa.
Don ciwon sukari, ya kamata a ba da tausa gida sau 10 a kullun. Yi shi bayan hanyoyin tsabta. Fata na ƙafafu da 'yan maruƙa suna shaƙa (shugabanci daga yatsun sama), a hankali a shafa (a da'ira), sannan tsokoki suna durƙusa. Duk motsi yakamata ya kasance mai tsabta, yatsun hannayensu gajere ne. An hana jin zafi Bayan ta yi daidai da kyau, ƙafafun ya kamata su yi ɗumi.
