Kupititsa patsogolo Kuteteza kwa Insulini ndi Odwala Amalonda Poyenda
Kuchita masewera olimbitsa thupi ndi kuyenda ndizofunikira kwambiri zowononga mtundu wa shuga wa mtundu wachiwiri ndikuwongolera thanzi la anthu omwe ali ndi shuga.
Yendani Mphindi 38 kapena 4400 Njira Zomwe Mukudwala Shuga
Kafukufuku anawonetsa kuti kuyenda n'kofunika bwanji kuti apange zotsatira zabwino kwa anthu omwe ali ndi shuga. Kuyenda kapena kuchita masewera olimbitsa thupi kwa maminiti 38 (pafupifupi makilomita 2,2 kapena masitepe 4400) kunathandiza kwambiri anthu omwe ali ndi matenda a shuga, ngakhale atakhala osalemera.
Anachepetsa magazi awo a hemoglobin A1C ndi 0,4 peresenti, anachepetsa chiwopsezo cha matenda a mtima, ndipo amachepetsa makilogalamu awo a cholesterol ndi triglyceride. Anapulumutsa $ 288 pachaka muzinthu zothandizira.
30-Minute Kuyenda Ntchito Yopewera Shuga
Kuyenda mofulumira kukuthandizani kukhala ndi shuga wambiri wa shuga ndi thupi lanu ngati muli ndi mtundu wa shuga wa mtundu wa 2. Kuthamanga kwa mphindi 30 osachepera masiku asanu pa sabata kulimbikitsidwa ndi American College of Sports Medicine ndi American American Diabetes Association kwa anthu omwe ali ndi shuga. Funsani gulu lanu la chisamaliro kuti muwone ngati kuyenda ndizochita zofunikira kwa inu ndi zodziletsa zomwe zingapangitse mkhalidwe wanu ndi kusintha kwa mankhwala anu kapena zakudya.
Cholinga Choyendayenda: Kuyenda kwa mphindi 30, ndi mphindi zosachepera 20 panthawi yofulumira ya mphindi 15 mpaka 20 pa mtunda (3-4 mph.)
Chimene mufuna:
- Kuvala nsapato ndi masokosi: Muyenera kuteteza mapazi anu ndikupewa kutsegula mitsempha kapena zilonda. Konzekeretsani nsapato zochepetsetsa ndi zosinthasintha pa sitolo yoyenda nsapato m'dera lanu. Pewani makokosi a thonje ndi masikiti a chubu ndipo musankhe masokosi a masewera kapena masokosi a shuga omwe amapanga fiber polyester fiber.
- Zovala zoyenda: Muyenera ufulu wabwino woyendayenda ndipo muyenera kupewa kuthamanga, zomwe zingayambitse zilonda. Valani t-shirt ya thupi labwino ndi zazifupi zofiira, mathalauza otentha kapena ntchafu ya yoga. Nsalu ya polyester yopukuta thukuta imasankhidwa pamwamba pa thonje.
- Kumene mungayende: Mungagwiritsire ntchito timapepala tapamwamba popita. Ngati mukufuna kupita kunja, muyenera kuyang'ana njira yoyendamo yomwe mungathe kuyenda ndi zosokoneza zochepa kuti muyende m'misewu. Kugwiritsa ntchito pulogalamu ku sukulu yoyandikana ndi njira, kapena yang'anani njira yobiriwira kapena paki ndi kuzungulira. Zowonjezereka: 14 Zikafika pa Njira Yoyenda Yoyenda
Kuyenda Pogwiritsa Ntchito Ntchito
- Konzekerani Kuyenda: Konzekerani kuyenda kwanu ndi zinthu zochepa kuti thupi lanu likonzeke. Imilirani. Tulutsani mapewa anu ndi khosi ndi machenga angapo ndi mapewa. Tsemasani miyendo ndi mchiuno mwa kuyenda pamalo kwa mphindi pang'ono. Ngati mukufuna chizoloŵezi chotsegulira kwathunthu, gwiritsani ntchito Kutentha Kwathu Kumayenda
- Kusintha Khalidwe Lanu: Kuika malire n'kofunika kwambiri kuti muziyenda moyenda pang'onopang'ono. Tengani kamphindi kuti mulowe muyendedwe yoyenera. Imani bwino, ndi maso anu kutsogolo ndipo chigamba chanu chikugwirizana ndi nthaka. Gwiritsani ntchito minofu yanu yaikulu mwa kukoka m'mimba mwako ndi kumangirira mchiuno mwanu pamene mukupita kumbuyo kwanu. Tsopano yongolani poyerekezera kuti pali chingwe chomwe chili pamutu pa mutu wanu, ndipo, mutakhala pansi pamapazi, mutadzutse mmwamba kuchokera m'chiuno mwako mpaka pamwamba. Pezani mapewa anu ndi zibwenzi zina. Lembani manja anu. Tsopano mwakonzeka kuyenda. Zowonjezerapo: Kuyenda Makhalidwe
- Yendani Muyeso Wovuta kwa Maminiti 3 mpaka 5: Gwiritsani ntchito chiyambi cha kuyenda kwanu ngati kutenthetsa kuti magazi anu azitha kuyenda minofu yanu ndikupitirizabe kuyenda bwino. Njira yosavuta ndi yomwe mungayimbire kapena kukambirana momasuka popanda kupuma kwambiri.
- Kuthamanga kwa Mphindi Yoyamba kwa Mphindi 20 mpaka 25: Tsopano tsopano mukufuna kupita mwamsanga kuyenda mofulumira kuti mukwaniritse kuchita masewero olimbitsa thupi omwe ali ndi ubwino wathanzi. Yambani manja anu mofulumira mu kugwirizana ndi mapazi anu kuti muthandize kunyamula msinkhu. Kuyenda mofulumira ndikumodzi komwe mukupuma kwambiri koma mungathe kulankhula mitu. Mukufuna kukwaniritsa 50% mpaka 70% ya kuchuluka kwa mtima. Gwiritsani ntchito tsamba lathu la Rate Rate Calculator kuti mupeze mayendedwe abwino a msinkhu wanu. Yesetsani kuchita masewera olimbitsa thupi kuti muwone ngati muli m'dera laling'ono.
- Kondwerani kwa Mphindi 1 mpaka 3: Malizitsani kuyenda kwanu mwa kuyenda mosavuta. Mutha kuthetsa ndi njira yowonjezera.
Sikukwanira Kuchita Zochita?
Ngati muli ndi vuto lokulitsa chiwerengero cha mtima wanu m'dera loyendetsa bwino, gwiritsani ntchito ndondomeko yoyenda mofulumira kuti mutenge msangamsanga wanu. Mukhozanso kukweza mtima wanu powonjezerapo kulowera kumalo opangira mapepala opangira mapulogalamu kapena kugwiritsa ntchito njira ndi mapiri ndi masitepe opita kunja. Kugwiritsa ntchito miyendo yoyenda bwino kapena Nordic Walking ingakwezeretsenso kuchuluka kwa mtima wanu pang'onopang'ono.
Zikwi khumi pa Tsiku la Kulimbana ndi Shuga
Oyendayenda omwe adapeza masitepe 10,000 pa tsiku - pafupifupi mamita 90 kapena makilomita asanu - anaona phindu lalikulu. Chiwerengero cha anthu odwala matenda a shuga omwe anafunikira mankhwala a insulini anatsika ndi 25 peresenti, ndipo omwe ali ndi mankhwala a insulin anachepetsa mlingo wawo pafupifupi ma unit 11 patsiku. Iwo anali ndi kusintha kwakukulu m'magulu a hemoglobin A1C a 1.1 peresenti, cholesterol yowonjezereka, triglycerides, kuthamanga kwa magazi, ndi kuchepetsa chiopsezo cha matenda a mtima. Anachepetsa ndalama zawo zamankhwala poposa $ 1200 pachaka.
Kusankha ndi kugwiritsa ntchito Pedometer kuwerengera Mapazi: Ndi pedometer iti yomwe ili yabwino kwambiri? Phunzirani za mitundu yosiyana yomwe ilipo ndikuwonani zakusankha zamtundu uliwonse.
Khalani pa Bedi - Yambani ndi Kutaya Ndalama
Anthu omwe sanayende adawona ndalama zawo zothandizira zaumoyo zikukwera ndi $ 500 m'zaka zazaka ziwiri. Ntchito yawo ya insulini inapita, monga cholesterol, triglycerides, ndi kuthamanga kwa magazi. Pali ndalama zambiri polephera kuyenda ndi kuchita masewera olimbitsa thupi, makamaka kwa anthu omwe ali ndi shuga.
Zowonjezereka: Ngozi za Umoyo Zokhala
Sizeng'ono Kwambiri Kutenga Choyamba
Kuchita masewera olimbitsa thupi komanso kuyenda zikuwonetseranso kuchepetsa kuopsa kwa matenda a shuga a mtundu wa II. Kaya muli ndi matenda a shuga kapena ayi, sikuti mwamsanga kapena mochedwa kwambiri kuti muyambe kuyenda kapena kuchita masewera olimbitsa thupi.
- Ndondomeko Yoyamba Yamasiku 30 Yoyendayenda: Mapulani a masiku 30 akukuphunzitsani kuti mupite kuchokera ku zero kufikira mphindi 30 pa tsiku. Zapangidwira oyamba kumene ndipo mudzamangapo kuyambira 10 kapena 15 mphindi. Pamapeto pake mudzatha kusangalala ndi kuyenda kwa mphindi 30 kuti musamayende matenda a shuga.
- Malangizo 10 oyenda ndi matenda a shuga: Muyenera kusamalira mapazi anu ndi kuvala nsapato zolondola komanso kugwiritsa ntchito mphamvu zopsereza. Nawa malangizo kwa oyenda matenda a shuga.
- Mmene Mungayendetsere Kulimbitsa Thupi: Kutaya kulemera kwakukulu kulimbikitsidwa kwa anthu omwe ali ndi shuga. Pano ndi momwe mungapangire kuyenda gawo lanu la mapulani. Phunzirani kuchuluka kwa makilogalamu oyenda kutentha ndi kufunika koyenda mwamsanga ndikusamalira zakudya zanu kuti muchepetse thupi.
- Ndondomeko Yoyendetsera Kuyenda Kwambiri pa Mapapu: Tembenuzani mapiritsi anu mu makina oyaka mafuta. Gwiritsani ntchito ntchitoyi mosiyanasiyana, kuyesa thupi lanu m'njira zosiyanasiyana m'masabata onse. Mudzamanga thupi ndi kutentha mafuta kuti muchepetse kulemera.
Zotsatira:
Chiara Di Loreto, MD, Carmine Fanelli, MD, et.al. "Pangani Odwala Anu Odwala Matendawa Akuyenda: Zotsatira za nthawi yayitali za zochitika zolimbitsa thupi pa mtundu wa shuga 2," Chisamaliro cha shuga 28: 1295-1302, 2005
> Sheri R. Colberg, PHD, FACSM, et al. ZOKHUDZA KWAMBIRI Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . December 2010 - Buku lachiwiri - Nkhani 12 - pp 2282-2303 do: 10.1249 / MSS.0b013e3181eeb61c