Kuchita masewera olimbitsa thupi ndi njira yabwino yowonjezera mphamvu ya thupi yogwiritsira ntchito insulini ndikuthandiza kuchepetsa shuga wa magazi - zolinga zofunika kwa anthu omwe ali ndi shuga . Koma kodi amatenga masewera olimbitsa thupi otani kuti apindule nawo?
Kuyambitsa Pulogalamu
Aliyense yemwe ali ndi matenda a shuga ayenera kupeza bwino pulojekiti yatsopano yochokera ku gulu lake la chisamaliro cha shuga. Mitu yomwe mungakambirane ikuphatikizapo ntchito yomwe ili yoyenera ndi zomwe (ngati zilipo) zodzitetezera zomwe zingatenge, malinga ndi mtundu wa matenda a shuga, mankhwala, matenda amthupi, mavuto, shuga ndi zina.
Kuchita Mafupipafupi ndi Nthawi
Ofufuza apeza kuti pamene minofu ikugwiritsidwa ntchito, imatulutsa shuga kuchoka m'magazi kuti ikhale mafuta, kumathandiza kuchepetsa shuga m'magazi. Zotsatirazi zikupitirira osati pazochita zolimbitsa thupi, koma kwa maola 24 mpaka 72 pambuyo pake. Pa chifukwa chimenechi, akatswiri amalimbikitsa anthu omwe ali ndi shuga kuchita masabata asanu pa sabata, ngati sikuli tsiku lililonse. Izi zimatsimikizira kuti minofu imatulutsa shuga m'magazi mosalekeza.
Ngakhale kuti sayansi siinapange yankho lomveka bwino kuti nthawi yochuluka yokwanira kuti anthu omwe ali ndi shuga azichita masewera olimbitsa thupi, awa ndi zowoneka bwino:
- Maphunziro ambiri a shuga ndi masewero olimbitsa thupi ayang'ana phindu la kuyenda (kapena, nthawi zina, kuyendetsa njinga kapena kuthamanga) kwa mphindi 30 pa gawo. Ndalamayi yapezeka kuti ikuthandiza kwambiri kuthetsa shuga wa magazi.
- Ofufuza a ku Italy adatsata anthu ambiri omwe ali ndi shuga kwa zaka ziwiri. Zotsatira za phunziro lawo, zomwe zinafalitsidwa mu Diabetes Care , zinapeza kuti anthu omwe ali ndi masewera olimbitsa thupi oposa 38 tsiku ndi tsiku amawona shuga zazikulu zamagazi. Iwo omwe anali pafupi maminiti 83 pa tsiku anachita bwino kwambiri.
Nanga zonsezi zikutanthauza chiyani kwa anthu omwe ali ndi shuga? Izi zikutanthauza kuti ntchito yochita masewera olimbitsa thupi 30-ngati kuyenda mwamsanga masiku asanu ndi asanu ndi asanu ndi awiri pa sabata-ndi cholinga chachikulu kwa anthu omwe amayesa kuthetsa shuga wa magazi. Ngati anthu omwe ali ndi matenda a shuga angathe kuonjezera gawo lililonse kapena magawo 45 mpaka 60 kapena kuposerapo, iwo adzalandira zina zowonjezera, kuphatikizapo mwayi wopambana.
Yambani Pang'onopang'ono
Palibe chifukwa choyamba nthawi yomweyo ndi masewera olimbitsa thupi 30 mpaka 60 tsiku ndi tsiku. Aliyense amene sanachitepo kanthawi kapena sakuyenera kuyamba pang'onopang'ono kupeŵa kuvulala kapena kukhumudwa. Ndikofunika kuyamba ndi kuchita masewera olimbitsa thupi, ngakhale ngati ili ndi mphindi zisanu kapena khumi. Mphindi kapena ziwiri ziyenera kuwonjezeredwa pa gawo lililonse-mkati mwa masabata angapo-zochitikazo ziyenera kupitirira kwa mphindi 20 mpaka theka la ora.
Njira Zopangira Zochita
Zochitika zonse zomwe zimapangitsa minofu yayikulu ndikupuma kupuma-kudziwika ngati aerobic zochitika-zidzathandiza munthu amene ali ndi shuga. Zochita monga kubzala udzu, kugwira ntchito zapakhomo, kuvina, kukankha muluzi, kapena kuyenda maenje asanu ndi anayi pa galimoto ndizothandiza kwambiri monga ntchito zowonongeka.
Zotsatira Zomwe Ziyenera Kuyembekezeka
Wina amene ali ndi shuga, ali woposa thanzi, ndipo akungoyamba kumene pulogalamu yochita masewera olimbitsa thupi akhoza kulemera. Ngakhale atakhalabe, maphunziro asonyeza kuti kuchita masewera olimbitsa thupi kumawathandiza kuchepetsa shuga wamagazi mosasamala kanthu kolemetsa. Anthu ambiri amapeza kuti kuchita masewera olimbitsa thupi nthawi zonse kumapatsa mphamvu zambiri, kumapangitsa kugona, kumangokhalira kukondwa, komanso kuchepetsa mavuto, ululu, ndi zina zovuta za thanzi.
Mbewu za shuga za magazi
Kuchita masewera olimbitsa thupi kumakhudzanso shuga la magazi. Zingati? Zonsezi ndi zosiyana. Anthu odwala matenda a shuga amaonetsa kuti anthu omwe ali ndi shuga amatenga ndi kusunga ma shuga awo m'magazi musanayambe kuchita masewera olimbitsa thupi, kuti mankhwala, ndi zakudya zisinthe ngati kuli kofunikira.
Pamene zochitika zolimbitsa thupi zikuwonjezeka m'litali, chiwopsezo cha hypoglycemia -chikhalidwe chomwe shuga ya magazi imapweteka kwambiri. Anthu omwe ali ndi matenda a shuga ayenera kutsimikiziridwa kuti akambirane izi ndi magulu awo omwe amasamalidwa ndi shuga. Anthu ena omwe ali ndi matenda a shuga kapena mtundu wa shuga amatha kulamulira ma shuga awo amagazi okha kupyolera mu mapulogalamu awo.
Zotsatira:
Di Loreto, Chiara. "Thandizani Odwala Matenda Aakulu Odwala Matenda: Muziyenda nthawi yayitali ya zochitika zosiyanasiyana za mtundu wa shuga." Chisamaliro cha shuga : 1295-1302.
"Zakudya ndi Kuchita Zochita: Zomwe Mungachite Kuti Muli Ndi Matenda a Shuga." Kampani ya Information Cleveland Clinic. 7 Sep 2007 Kampani ya Cleveland Clinic Foundation
"Ntchito Yathu / Kuchita Zochita ndi Shuga." Chisamaliro cha shuga . Association of American Diabetes Association.
"Zimene Ndikufunika Kudziwa Zokhudza Kuchita Zinthu Zolimbitsa Thupi ndi Matenda a Shuga." National Clearinghouse Clearinghouse. August 2014. Chitukuko cha National Diabetes ndi Digestive ndi Impso Matenda, National Institutes of Health.