Wasan motsa jiki sashe ne mai mahimmanci na lura da ciwon sukari. Sakamakon ƙoƙari na jiki a cikin kyallen takarda, mai saukin kamuwa ga insulin yana ƙaruwa, tasirin aikin wannan hormone yana ƙaruwa. Wasan motsa jiki a cikin masu ciwon sukari yana rage hadarin haɓaka rikitar cututtukan zuciya, retinopathies, daidaita yanayin jini, da inganta haɓakar mai. Babban abu shine kar a manta da hakan ciwon sukari da wasanni - koyaushe babbar haɗarin hauhawar jini. Hakanan yana da mahimmanci a tuna cewa tare da babban sukari daga 13 mmol / l, motsa jiki baya ragewa, amma yana ƙara haɗuwa da glucose a cikin jini. Sabili da haka, mai ciwon sukari dole ne ya bi shawarar likita wanda zai tabbatar da rayuwarsa.
Abun cikin labarin
- 1 Wanne irin wasanni ake bada shawara ga ciwon sukari?
- 1.1 Fa'idodin motsa jiki a cikin ciwon sukari:
- 1.2 ciwon sukari mellitus da wasanni. Hadari:
- 2 Shawarwari don nau'in 1 masu ciwon sukari
- 2.1 Tsarin motsa jiki don ciwon sukari na 1
- 3 Wanne irin wasanni ne ya shahara tsakanin masu ciwon sukari?
Wace irin wasanni ake bada shawara ga ciwon sukari?
A cikin ciwon sukari, likitoci sun ba da shawarar yin motsa jiki wanda ke kawar da nauyin a kan zuciya, ƙodan, kafafu, da idanu. Kuna buƙatar shiga don wasanni ba tare da matsanancin wasanni ba da tsattsauran ra'ayi. An ba da izinin tafiya, wasan kwallon raga, motsa jiki, badminton, hawan keke, tebur tebur. Kuna iya tsalle, iyo a cikin tafkin kuma kuyi wasan motsa jiki.
Nau'in cututtukan mahaifa na iya shiga cikin ci gaba ta jiki. bada ba fiye da 40 min. Hakanan wajibi ne don ƙarin ƙa'idodin waɗanda zasu kare ku daga harin hypoglycemic. Tare da nau'in 2, dogayen azuzuwan ba a hana su!
Fa'idodin motsa jiki a cikin ciwon sukari:
- rage sukari da jini lipids;
- hana cutar cututtukan zuciya;
- nauyi asara;
- haɓaka kyautatawa da lafiya.
Ciwon sukari mellitus da wasanni. Hadari:
- sauyewar sukari a cikin cututtukan da basu da matsala;
- yanayin hypoglycemic;
- matsaloli tare da kafafu (da farko samuwar corns, sannan ulcers);
- bugun zuciya.
Shawarwari don Type 1 masu ciwon sukari
- Idan akwai gajeren kayan wasan motsa jiki (hawan keke, yin iyo), to mintuna 30 a gabansu, dole ne ku ɗauki 1 XE (BREAD UNIT) a hankali fiye da abubuwan da suke motsa jiki fiye da yadda aka saba.
- Tare da ɗoraɗun lodi, kuna buƙatar cin ƙarin 1-2 XE (carbohydrates mai sauri), kuma bayan ƙarshen, sake ɗaukar ƙarin ƙarin carbohydrates mai jinkirin 1-2 XE.
- A lokacin jiki na dindindin. lodi don rigakafin cututtukan hypoglycemia, ana bada shawara don rage kashi na insulin da aka gudanar. Koyaushe dauke da wani abu mai dadi tare da ku. Tabbatar ka nemi likitanka don gano yadda zaka rage yawan insulin ɗinka yadda yakamata.
Don shiga cikin wasanni ba tare da haɗari ga lafiya ba, dole ne a auna kullun sukari tare da glucometer (kafin da bayan wasa wasanni). Idan kana jin rashin lafiya, ka auna sukari; in ya zama dole, ka ci ko ka sha wani abu mai daɗi. Idan sukari ya yi yawa, sai a gaɗa gajeren insulin ɗin.
Tsanani Mutane sau da yawa suna rikita alamun alamun damuwa na wasanni (rawar jiki da palpitations) tare da alamun hypoglycemia.
Tsarin Motsa Jiki game da Ciwon 1
| Sukari (mmol / l) | Shawarwarin | ||
| Insulin | Abinci mai gina jiki | ||
| Gajerun ayyukan jiki | |||
| 4,5 | Kar a canza sashi | Ku ci 1-4 XE kafin shigarwa da 1 XE - kowane awa na jiki. sana'a | |
| 5-9 | Kar a canza sashi | Ku ci 1-2 XE kafin shigarwa da 1 XE - kowane sa'a na jiki. sana'a | |
| 10-15 | Kar a canza sashi | Kada ku ci komai | |
| Fiye da 15 | Fiz. Babu kaya | ||
| Dogayen ayyukan jiki | |||
| 4,5 | Wajibi ne a rage adadin insulin da aka gudanar ta 20-50% na jimlar yau da kullun | Ciji 4-6 XE kafin loda kuma duba sukari bayan awa daya. Ana amfani da dogon lokaci tare da sukari 4.5 ba a ba da shawarar ba | |
| 5-9 | Abu daya | Ku ci 2-4 XE kafin ɗaukar nauyin kuma 2 XE kowane sa'a na likita. sana'a | |
| 10-15 | Abu daya | Akwai 1 XE kawai a kowane awa daya na kaya | |
| Fiye da 15 | Babu wani aiki na zahiri | ||
Duk da shawarwarin, an zaɓi adadin insulin allura da cin XE daban-daban!
Ba za ku iya haɗa motsa jiki da barasa ba! Babban haɗarin hauhawar jini.
Yayin wasanni ko motsa jiki na yau da kullun yana da amfani don sarrafa adadin nauyin akan bugun jini. Akwai hanyoyi guda 2:
- Matsakaicin izinin mitar (yawan bugun da minti daya) = 220 - shekara. (190 na shekara talatin, 160 ga shekara sittin)
- Dangane da ƙimar zuciya mai ƙarfin gaske da matsakaici. Misali, shekarunka 50 ne, matsakaicin matsakaici shine 170, yayin nauyin 110; sannan kuna yin aiki da girman 65% na matsakaicin matakin izini (110: 170) x 100%
Ta hanyar auna adadin zuciyar ku, zaku iya gano idan motsa jiki ya dace da jikin ku ko a'a.
Wanne irin wasanni ne ya shahara tsakanin masu ciwon sukari?
An gudanar da karamin binciken al'umma a cikin mutanen da ke fama da cutar siga. Ya ƙunshi masu ciwon sukari 208. An yi tambayar "Wani irin wasanni kuke gudanarwa?".
Binciken ya nuna:
- 1.9% sun fi son checkers ko chess;
- 2.4% - tebur tebur da tafiya;
- 4.8 - kwallon kafa;
- 7.7% - yin iyo;
- 8.2% - iko na zahiri. kaya;
- 10.1% - hawan keke;
- dacewa - 13.5%;
- 19,7% - wani wasanni;
- 29.3% ba sa yin komai.
