Ayyukan cajin ciwon sukari

Yakamata a sanya motsa jiki a cikin lura da ciwon sukari na 2.

Suna taimakawa wajen inganta hanya da matsayin diyya na cutar.

Yin caji ga marasa lafiya yana buƙatar bin ka'idodi da wasu ƙuntatawa bayan horo.

Yaya tasirin motsa jiki ke shafar lafiyar masu ciwon sukari?

Abubuwan motsa jiki a cikin sukari suna da tasirin warkarwa da haɓaka metabolism. A farkon matakin cutar, ana amfani dasu tare da maganin rage cin abinci don daidaita alamu ba tare da shan kwayoyi ba.

Tsarin hanyoyin jiki na yau da kullun na iya rage jinkirin ci gaba da rikitarwa. A nau'in ciwon sukari na 2, ilimin ilimin motsa jiki yana taka rawa sosai, tunda yawancin marasa lafiya suna da kiba.

A ƙarƙashin lodi, akwai ci gaba a cikin wadatar da jini ga dukkanin gabobin, inganta tsarin zuciya da jijiyoyin jini. Gabaɗaya, aikin mai haƙuri yana ƙaruwa. An ƙirƙiri tushen yanayin damuwa, samar da adrenaline an toshe shi, wanda ke shafan insulin.

Duk waɗannan abubuwan suna ba ku damar kula da matakin glucose a cikin jini. Haɗin anaerobic da motsa jiki na numfashi yana kawo sakamako da ake tsammanin.

Don haka, ayyukan da ilimin motsa jiki ke magance tare da ciwon sukari na 2:

• nauyi asara;
• karuwa da aiki;
• rage haɗarin ci gaban cututtukan zuciya;
• normalization na sukari tare da rage cin abinci ba tare da shan maganin baka;
• rage buƙatar insulin allurar ciki;
• cin nasara mafi kyau duka na glycemia tare da yiwu raguwa a sashi na magungunan tableted;
• inganta jikin mutum.

Classes na Ciwon Mara

Ayyukan motsa jiki suna ba da sakamako kawai tare da aiwatar da tsari. Kafin ka fara yin wasannin motsa jiki, kana buƙatar haɗa duk abubuwan rashin daidaituwa tare da likitanka. Lokacin zabar jerin darussan motsa jiki, yana da daraja la'akari da shekaru, rikicewar data kasance da yanayin yanayin mai haƙuri.

Classes ba su da za'ayi a kan komai a ciki ko kuma nan da nan bayan abinci. Dole ne motsa jiki ya fara da ƙananan lodi. Matsakancin azuzuwan a cikin kwanakin farko na minti 10 ne. A hankali, a kowace rana, lokacin horo yana ƙaruwa da mintuna 5.

Tsawon lokaci ya dogara da tsananin cutar. Tare da nau'i mai laushi na ciwon sukari, lokacin mamaye shine minti 45, tare da matsakaici - rabin sa'a, tare da matsanancin - mintina 15. Gymnastics zai fi dacewa sau 3-4 a mako. Idan baiyi aiki da irin wannan adadin ba, to zaku iya gwada sau 2 a mako.

Dalilin wasanni ba shine haɓakar ƙungiyoyin tsoka da nau'ikan motsa jiki ba, amma raguwa ne cikin nauyin jiki da inganta jikin mutum. Sabili da haka, babu buƙatar wuce gona da iri da gajiya. Gymnastics yakamata ya kasance mai daɗi. Dukkanin aikin ana yin su ne da gwargwado, amma an cire babbar kari. Idan an rage jin daɗin rayuwa yayin wasan motsa jiki na likita, to, dole ne a dakatar da azuzuwan kuma ana auna sukari ta amfani da glucometer. Matsayi na nauyin a cikin irin waɗannan lokuta yana buƙatar sake dubawa.

Manuniya da contraindications

Ana bayar da shawarar yin caji ga duk masu ciwon sukari tare da rashin lafiya / matsakaici na rashin lafiya, saboda an sami biyan diyya. Babban yanayin horo shine rashin glycemia yayin ƙoƙarin jiki.

Classes aka contraindicated:

• marasa lafiya da cututtukan trophic;
• tare da mummunan hanta / koda na gaza;
• a babban matsin lamba (sama da 150 cikin 100);
• tare da babban sukari (sama da 15 mmol / l);
• da rashin biyan diyya saboda ciwon sukari;
• tare da mummunan nau'in cutar;
• tare da mummunan retinopathy.

A gaban cututtukan da ke sama, zai fi kyau a ƙi azuzuwan. A irin waɗannan halayen, wajibi ne don canzawa zuwa motsa jiki na numfashi ko tafiya.

Cikakkun Motsa Jiki

Babban hadadden ƙarfafa ya dace da darasi.

Jerin sun hada da wadannan layukan:

1. Dumi don wuya - juya kai da baya, hagu da dama, juyawa da kan kai, shafa wuya.
2. Yi ɗumi don jiki - ganyen jiki baya da gaba, hagu-dama, madauwari motsi na jiki, zurfin tilts gaba da hannu taɓa ƙasa.
3. Monawa don makamai da kafadu - motsin madauwari na kafadu, motsin madauwari na hannaye, yana shaƙa da hannuwanku sama da ƙasa, ga bangarorin, almakashi tare da hannuwanku.
4. Dumi zuwa kafafu - squats, huhu a baya da gaba, a madadin haka sauyi kafafu gaba, zuwa garesu, baya.
5. Motsa jiki a kan kafet - keken keke, almakashi, a wani wuri zaune, jingina da gaban ƙafafun, lanƙwasa "cat", a tsaye a kan hannaye da gwiwoyi.
6. Janar - gudana a wuri tare da gwiwoyi, tafiya a wuri.

Misalin motsa jiki

Wani wurin daban shine motsa jiki don kafafu. Yana da nauyi sosai kuma baya buƙatar lokaci mai yawa. Mai haƙuri na iya yin shi kowace rana kafin lokacin kwanciya - lokacin zaman shine mintuna 10 ne.

A zaune akan kujera, ana yin motsi masu zuwa:

1. Matsa yatsun, sannan ka daidaita (kusanci - sau 7).
2. Sanya yatsun yatsun kafa (kusada - sau 10).
3. Tare da ƙarfafawa a kan diddige, ɗaga safa, raba su da rage su (kusanci - sau 8).
4. Iseaga kafafu biyu daga ƙasa da digiri 45- 90, sannan kowane a gefe (kusanci sau 10).
5. Tare da ƙarfafawa kan safa, ɗaga diddige, raba su da ƙananan su zuwa bene (kusanci - sau 7).
6. Rike ƙafafunku akan nauyi, lanƙwasa su a cikin hadin gwiwa (kusanci sau 7 don kowane kafa).
7. Kashe ƙafafun daga bene kuma a lokaci guda yi motsi da'irori (a cikin 20 seconds).
8. Yi bayani a cikin iska tare da kowace ƙafa lambobi daga 1 zuwa 9. endafa kafafu a gabanka tare da ƙarfafa kan safa, shimfidawa ga bangarorin kuma haɗa (kusanta - sau 7).
9. Sanya takarda takarda a ƙasa, murƙushe takardar tare da ƙafafunku, laushi, sannan tsage (kusanci - lokaci 1).

Aiki a kasa kwance:

1. A baya. Sanya hannuwanku a bayanku, a hankali a hankali, ba tare da ɗaga kafafunku daga ƙasa ba. Aauki farawa. Maimaita sau 7.
2. A baya. Ana yin zurfin numfashi ta hanyar ciki, yayin da hannaye ke ba da ɗan juriya ga ciki. Maimaita sau 10.
3. A ciki. Miƙe hannuwanku gaba. Bayan sannu a hankali ku kwance ƙafafunku da hannuwanku daga ƙasa. Maimaita sau 7.
4. A baya. Shiga ƙafafun gaba, kwance akan ciki ya juya ƙafafun baya. Maimaita 5 bugun jini.
5. A gefe. Swing zuwa gefe. Maimaita 5 bugun jini a kowane gefe.
6. A gefe. Mika hannuwanka zuwa bangarorin ka latsa su har kasan. Sa’an nan, da hannunka na dama, ka hagu zuwa hagu, ba tare da ka cire karar a kasa ba. Kuma mataimakin. Maimaita sau 7.
7. A baya. Latsa ruwan wukake da kafada a kasan, tanda gwiwoyinku, hutar da dabinonku a kasa, a hankali ya ɗaga ƙashin ƙugu. Maimaita sau 7.

Darasi na bidiyo tare da tsarin motsa jiki don masu ciwon sukari na 2:

Ricuntatawa bayan aji

Yayin motsa jiki wanda ya fi rabin sa'a, kuna buƙatar auna glucose kowane minti 30 ko 60.

Hanyoyi da ƙuntatawa bayan motsa jiki sun dogara da matakin sukari kafin motsa jiki:

• tare da sukari> 10, ba a buƙatar amfani da ƙwayar carbohydrate;
• tare da sukari <10, 1 XE ana bada shawara;
• Zai yiwu gyaran insulin da kashi 20%.

A ƙarshen azuzuwan, ana ɗaukar matakan glucose. Mai ciwon sukari yakamata ya kasance yana da hadaddun carbohydrates a koyaushe tare da shi. Gwanin jini na iya raguwa nan da nan bayan horo, amma bayan ɗan lokaci. Saboda haka, ana aiwatar da ma'aunin ne bayan minti 30 zuwa 120.

Motsa motsa jiki da Saurin motsa jiki daga insulin

Bayan aikin jiki, haɓaka tasirin insulin yana faruwa. Sakamakon haka, ana ganin yawan ƙwayar glucose a cikin tsokoki. Tare da aiki na jiki, zagayawa cikin jini a cikin tsokoki yana ƙaruwa, kuma sun fara cinye makamashi mai yawa. 10arin 10% a cikin ƙwayar tsoka kuma zai iya rage juriya daga insulin da 10%.

An gudanar da bincike wanda ya nuna karuwar hankalin insulin bayan motsa jiki. Bayan wani zaman horo na wata shida a cikin gungun mutanen da ba su taɓa tsunduma cikin ilimin motsa jiki ba, yawan glucose ya ƙaru da kashi 30%. Irin waɗannan canje-canje sun faru ba tare da canza nauyi da ƙara masu karɓa ba.

Amma ga masu ciwon sukari, sakamakon sakamako na hankalin insulin ya fi wahala a samu fiye da mutane masu lafiya. Koyaya, aiki na jiki na iya haɓaka haƙuri na glucose (DM 2) da rage yawan allurar insulin (DM 1).

Ayyukan motsa jiki ba wai kawai kara haɓakar hankalin insulin bane, amma kuma yana da tasiri ga lafiyar masu ciwon sukari baki ɗaya. Dole ne mai haƙuri yayi la'akari da dokokin aji da ƙuntatawa bayan motsa jiki.