Motsa jiki don ciwon sukari na 2

Nau'in ciwon sukari na 2 wanda cuta ce ta tsari, wanda ake nuna shi ta hanyar raguwar jijiyoyin sel zuwa insulin, a sakamakon wanda glucose ya fara tsayawa cikin jini kuma matakinsa yafi matukar girma. Koyaya, idan lura da ciwon sukari na nau'in 1, wanda akwai ƙetarewar haɗin insulin, yana buƙatar maganin maye, to don kawar da alamun cutar T2DM ya isa ya kula da tsarin abincinku da motsa jiki akai-akai. Motsa jiki a cikin nau'in ciwon sukari na 2 wani bangare ne na jiyya, saboda, godiya garesu, yana yiwuwa a kula da matakan glucose na jini ba tare da amfani da magunguna na musamman ba.

Menene fa'idodin ayyukan motsa jiki a cikin T2DM?

Motsa jiki don kamuwa da ciwon siga na 2 shine kawai larura, wanda ya kasance saboda ƙayyadaddun cutar. Tare da haɓakawarsa, ƙwayar ƙwayar ƙwayar ƙwayar cuta ta zama al'ada, sabili da haka, adadin insulin a cikin jiki shima ya kasance cikin iyakoki na al'ada. Masu karɓa ne kawai suke da alhakin ɗaure insulin a cikin sel da jigilar glucose zuwa gare su ba su aiki, sakamakon wanda sukari ya fara sakawa cikin jini, da shi insulin, wanda ba a ɗaure shi ga masu karɓa ba.

Ana samun waɗannan masu karɓar a cikin dukkanin kyallen takarda na jikin mutum, amma mafi yawansu suna cikin nama adipose. Lokacin da ya girma, masu karɓar karɓa sun lalace kuma suka zama marasa tasiri. Saboda wannan ne ake samun yawancin cutar sukari nau'in 2 a cikin mutane masu kiba.

Lokacin da wannan cuta ta faru, saboda gaskiyar cewa sel sun fara samun rashi a cikin glucose, mai haƙuri yana da kullun jin yunwar, wanda ya fara cin abinci mai yawa, wanda ke haifar da haɓaka mafi girma na tso adi nama. Sakamakon wannan, wani da'irar mugunta ta bayyana, daga ciki ba kowa ke samun nasara ba.

Ka tuna cewa koyaushe ba motsa jiki na iya zama da amfani. A wasu halaye, suna iya zama cutarwa sosai ga lafiyar, sabili da haka, kafin aiwatar da su, tabbas ya kamata ku nemi likita!

Koyaya, waɗanda ke bin shawarwarin likita koyaushe kuma suna yin ta jiki. darasi, akwai kowane dama don warware wannan da'irar ku inganta yanayinku. Tabbas, yayin aiki na jiki, ƙwayoyin mai suna konewa sosai kuma ana cinye makamashi, a sakamakon wanda ba kawai yana daidaitawa ba, amma har da matakin sukari a cikin jini yana raguwa.

Ya kamata a lura cewa ban da gaskiyar cewa motsa jiki tare da nau'in ciwon sukari na 2 yana ba da gudummawa ga daidaituwa na nauyi da matakan glucose na jini, ɗaukar kullun suna da amfani ga jiki duka, yana samar da ingantaccen rigakafin rikice-rikicen halayyar wannan cutar. Wato:

• yana rage yiwuwar lalacewa zuwa ƙarshen jijiya, don haka hana haɓakar ƙafar mai ciwon sukari da kuma maganin cututtukan fata;
• yana haɓaka metabolism kuma yana haɓaka haɓakar ƙwayar cuta, wanda ke guje wa faruwar haɗari;
• yana kara sautin bangon jijiyoyin jiki, don haka hana faruwar hauhawar jini;
• rage raunin angiopathy.

Koyarwa don haɓaka ciwon sukari na 2 babu shakka yana da amfani ga mutane. Koyaya, baza ku iya magance su ba tare da kulawa ba, musamman idan mai ciwon sukari yana da wasu cututtukan da ke rikita yanayin farko. A wannan yanayin, ya zama dole a nemi shawara tare da endocrinologist da therapist game da yiwuwar yin wasan motsa jiki. Idan har yanzu wannan yiwuwar ya kasance, yakamata ku ziyarci likitan kwantar da tarzoma don samar da tsarin aikin mutum wanda zai tabbatar da masu ciwon sukari.

Lokacin aiwatar da kowane motsa jiki, kuna buƙatar saka idanu akan lafiyarku kuma, idan ta tsananta, dole ne a dakatar da horo

Menene ya kamata kaya a cikin T2DM?

Kamar yadda aka ambata a sama, motsa jiki mai yawa a cikin ciwon sukari na 2 yana da haɗari ga masu ciwon sukari. Suna iya tsokani ba wai kawai haɓakar hypoglycemia ba, har ma suna haifar da mummunan matsalolin kiwon lafiya.

Motsa jiki don ciwon sukari na 2 ya kamata ya zama matsakaici kuma an yi shi daidai da duk ƙa'idodi. A lokaci guda, wajibi ne don saka idanu kan yanayin jikin ku a cikin damuwa kuma idan akwai wani cuta na tachycardia ko wasu alamu mara kyau, katse horo. Idan aƙalla ɗaya daga cikin waɗannan bukatun ba a cika su ba, caji na iya haifar da lahani ga lafiyar ku. Musamman hankali yakamata ya zama waɗancan mutane waɗanda, ban da ciwon sukari, an gano wasu cututtukan haɗin gwiwa.

Lokacin aiwatar da motsa jiki na jiki, zaku iya waƙa da yanayinku tare da na'urar kamar mai lura da ƙimar zuciya. Yana lura da ƙimar zuciya, wanda zaku iya ƙayyade ko nauyin yana da daidaitaccen isa ga jiki ko a'a.

Idan cutar ta ci gaba da rauni, to aikin na iya zama mai tsanani. Zai iya hana karuwar nauyi da kuma tara ketones a cikin jini. Koyaya, kafin da kuma bayan horo, ya zama dole don auna matakan sukari na jini don fahimtar ko motsa jiki shine dalilin cutar sanƙuwar jini.

Yawan zuciya yayin motsa jiki da shekaru

Idan ciwon sukari ya ci gaba a cikin tsari mai rikitarwa kuma yana haɗuwa da kiba ko matsaloli daga tsarin na zuciya, to lallai ne horarwar ta gudana a hankali. Ayyukan motsa jiki da aka yi a matakin ƙarancin yanayi ba zai bada kowane sakamako ba.

Ka'idojin asali don horo tare da T2DM?

Kafin ka fara motsa jiki a cikin nau'in ciwon sukari na 2, kana buƙatar sanin kanka da wasu ƙa'idodi waɗanda zasu haɓaka haɓakarsu da rage haɗarin matsalolin kiwon lafiya yayin horo da kuma bayan horo. Wadannan sun hada da:

Motsa jiki don kamuwa da cutar siga

• A cikin matakan farko na horo, yakamata aji ya faru a matakin low. Theara yawan tafiyar da karuwa a yawan hanyoyin yakamata ya faru a hankali.
• Ba za ku iya ɗaukarsa a kan komai a ciki ba, amma nan da nan bayan cin abinci, horo ba shi ma ƙima. Mafi kyawun motsa jiki shine 1-2 hours bayan cin abinci.
• Yin kowace rana ba shi da daraja. Ya kamata horo ya gudana sau 3-4 a mako.
• Tsawon lokacin azuzuwan bai wuce minti 30 ba.
• Lokacin yin motsa jiki, yakamata ku cinye ruwa da yawa. Ya kamata a bugu bayan motsa jiki. Wannan zai hanzarta tafiyar matakai na rayuwa tare da samar da magudanar ruwa a jiki.
• Idan matakin sukari na jini ya zarce 14 mmol / l, zai fi kyau a jinkirta azuzuwan, tunda tare da irin waɗannan alamomi kowane irin kaya yana iya tayar da tabarbarewa cikin walwala.
• Kafin ku je dakin motsa jiki, kuna buƙatar saka wani sukari ko cakulan a cikin jakarku muddin matakin sukari na jini ya faɗi ƙasa sosai yayin motsa jiki sai hauhawar jini ke faruwa.
• Motsa jiki ya fi kyau a waje. Idan yanayin bai bada izinin wannan ba, to ya kamata a aiwatar da darussan a cikin yankin da ke da iska mai kyau.
• Ya kamata aji yakamata a cikin takaddara mai kyau da suttura da aka yi daga kayan inganci waɗanda ke barin iska ta ƙyale fata ta "numfashi" Wannan zai nisantar da bayyanar da fushi da jijiyoyi a fatar.

Ciwon sukari mellitus cuta ce, wanda dole ne a kula da shi koyaushe. Kuma tunda yana da ciwon sukari koda yaushe, motsa jiki a gareshi yakamata ya zama wani bangare na rayuwarsa. Dole ne a yi su da nishaɗi ba tare da wani ƙoƙari ba. Idan, yayin wani motsa jiki, kuna jin cewa kun ji mummunan rauni, dole ne ku dakatar da shi kuma kuyi ɗan gajeren hutu, a cikin lokacin da yakamata ku auna karfin jini da sukarin jini.

Kafin da kuma bayan horo, tabbatar da cewa an auna matakan sukari da ke cikin jini (a rubuta sakamako a cikin littafi), wannan zai baku damar saka idanu kan tasirin darussan da yadda suke shafar lafiyar ku.

Contraindications

Don daidaita matakan sukari na jini a cikin T2DM, ana amfani da allurar insulin sau da yawa, kamar yadda yake a cikin T1DM. Kuma tunda suna taimakawa rage yawan glucose a cikin jini, a hade tare da aiki na zahiri, suna iya saurin haifar da hauhawar jini. Saboda haka, masu ciwon sukari dole tilas a hankali su daidaita yadda ake saka allurar ta motsa jiki.

Hakanan contraindications ga motsa jiki na ciwon sukari sun haɗa da yanayi da cututtuka masu zuwa:

• cututtukan ido;
• hauhawar jini;
• cututtukan zuciya da na jijiyoyin jini;
• hauhawar jini da hauhawar jini;
• nephropathy;
• jijiya.

Amma ya kamata a lura cewa duk waɗannan yanayin da cututtuka sune contraindications kawai don lodi mai nauyi. Wasan motsa jiki don masu ciwon sukari dole ne, saboda haka ko a gaban irin waɗannan matsalolin kiwon lafiya, ba za a iya raba shi daga rayuwar ku ba. A wannan yanayin, kuna buƙatar ganin likita domin ya ɗauki ƙarin tsarin motsa jiki mai laushi ga mai ciwon sukari, wanda zai ba ku damar gujewa dagula lafiyar gaba ɗaya kuma ku kula da cutar.

Zaɓin mutum guda na T2DM shine mafi inganci, tunda yana la'akari da duk halayen jiki da kuma cutar

Wadanne darussan ya kamata a yi tare da T2DM?

Kuna iya ganin abin da aka bada shawarar masu ciwon sukari suyi a kowane bidiyo da ke bayyana cikakke dabarun aiwatarwarsu. Yanzu za muyi la’akari da abin da ake kira gindi, wanda duk mutumin da yake fama da cutar siga yakamata yayi. Ya ƙunshi abubuwan motsa jiki masu sauƙi, mai sauƙi:

• Tafiya a kan tabo. Ya kamata ayi aikin motsa jiki a cikin matsakaici, gwiwoyi sama da kwatangwalo ba za a iya tashi ba. Yin numfashi ya kamata har ma da kwanciyar hankali. Don haɓaka ƙarfin motsa jiki, lokacin da kuka yi shi, zaku iya shimfiɗa hannuwanku zuwa gaɓoɓin ko kuma ɗaga su.
• Swinging kafafu da squats. Ingantaccen motsa jiki. An yi shi kamar haka: kuna buƙatar tsayuwa a tsaye, makamai shimfiɗa hannu a gabanka. Gaba, ɗaga kafa ɗaya don yatsun ƙafa ya taɓa ƙware na yatsun. A wannan yanayin, ba a so ne a lanƙwasa gwiwa. Ya kamata a maimaita iri ɗaya tare da sauran kafa. Bayan wannan, kuna buƙatar zauna sau 3 kuma maimaita motsa jiki.
• Sakin jiki. Yakamata a yi su sosai, musamman waɗanda ke fama da hauhawar jini. Ana yin motsa jiki kamar haka: kuna buƙatar tsayawa a tsaye, tare da ƙafafunku kafada-ƙasa, kuma ku sanya hannuwanku a bel. Yanzu ya zama dole don karkatar da jiki gaba don ya haifar da kusurwar digiri 90 tare da jiki. Bayan wannan, da farko kuna buƙatar isa tukwicin yatsun kafa na layi daya tare da hannu ɗaya, sannan ɗayan. Bayan haka, ya kamata ku koma wurin farawa kuma maimaita motsa jiki.
• Gashi tare da gwiwoyi mara nauyi. Don aiwatar da wannan darasi, zaku buƙaci ya zama har ma, kafafu don a sa sararin kafada baya. A wannan yanayin, yakamata a sanya hannaye a bayan kai, kuma gwiyoyin hannu ya kamata a kawo tare. A wannan matsayi, wajibi ne don ciyar da tunani gaba. Bayan kowane juyawa, kuna buƙatar yin madaidaiciya a hankali, shimfiɗa gwiwoyinku da runtse hannuwanku, sannan komawa zuwa matsayinsa na asali.

Akwai motsa jiki da yawa waɗanda za'a iya yi tare da T2DM. Amma dukansu suna da iyawar kansu, sabili da haka, kafin aiwatarwarsu, yakamata ku nemi shawara tare da gwani. Wannan zai iya hana aukuwar matsalolin kiwon lafiya yayin horo da karfafa jiki, ta haka zai hana ci gaba da cutar da kuma haifar da rikice-rikice dangane da asalinta.