Motsa jiki don kamuwa da cutar siga

Wane aikin motsa jiki ne zai kawo gamsuwa da fa'idodi?

Shin kun ji labarin 'yan wasa masu ciwon sukari? Sun wanzu. Dole ne ku fahimci cewa motsi rayuwa ne kuma duk wani aiki na jiki yana ƙarfafa lafiyarku. Yin tafiya, kekuna, tsere da iyo wasu 'yan misalai ne na motsa jiki. Da ke ƙasa akwai tebur tare da jerin shahararrun nau'ikan ayyukan motsa jiki da adadin adadin kuzari da jiki ke amfani da shi tsawon awa 1 na irin waɗannan motsa jiki.

Yawan kalori a cikin awa 1

Tafiya, alal misali, kyakkyawan tsari ne na motsa jiki kuma baya buƙatar kowane kayan aiki ko kayan aiki na musamman. Abinda kawai kuke buƙata shine kyakkyawan takalmin tare da tallafin da ya dace don ɗakin ƙafa. Bugu da kari, ana iya yin tafiya ko'ina ko ina, kowane lokaci. Kuna iya tafiya shi kaɗai ko cikin kamfani, hada kasuwanci da nishaɗi. A wannan yanayin:

• ya kamata ya fara aiki tare da mintuna 5-10 a kowace rana, ya zama dole a hankali ƙara tsawon lokacin azuzuwan zuwa minti 20-30 a kowace rana;
• kana buƙatar yin a lokaci guda na rana da daidai adadin lokacin;
• lokacin ya kamata a zaba lokacin motsa jiki 1-2 sa'o'i bayan cin abinci, wanda ke hana haɗarin faɗuwar glucose jini a ƙasa da matakan al'ada (hypoglycemia);
• sha ruwa mai yawa;
• saka safa mai dadi da takalmi yayin motsa jiki, yi ido don narkewar fata, redness ko yanke akan ƙafafunku. Duba yanayin kafafu kafin da bayan karatun;
• dauke da takardar shedar ciwon sukari ko kuma munduwa na ciwon sukari tare da ku;
• idan kun ji kuna da ƙarancin glucose na jini kafin motsa jiki ko bayan motsa jiki, ku ci abinci ko ku sha shayi mai zaki ko ruwan 'ya'yan itace;
• a cikin azuzuwan tare da ciwon sukari kuna buƙatar samun wani abu mai dadi tare da ku (sukari, alewa ko ruwan 'ya'yan itace).

Motsa jiki da aka ba da shawara don ciwon sukari

1. Mintuna 5 na dumi: tafiya a wuri ko jinkirin tafiya, sipping;
2. Minti 20 na motsa jiki: tafiya, hawan keke, iyo ko tsalle-tsalle;
3. Mintuna 5 na ragewa: ƙara motsa jiki don ƙarfafa tsokoki kamar na ciki ko abin ɗamara da kafada.

Tare da nau'in ciwon sukari na 1, akwai wasu ka'idoji da ƙuntatawa yayin wasanni, don haka ina ba da shawarar karanta labarin "Wasanni tare da ciwon sukari na 1."