Kuchita Zochita Kwambiri kwa Shuga
Kusambira ndi ntchito yopanga thupi kwa anthu omwe ali ndi shuga . Si zokoma zokha, zili ndi mapindu angapo omwe amathandiza kuti pakhale ndondomeko yoyang'anira matenda a shuga. Akudabwa ngati matenda a shuga amalepheretsa anthu osambira kuti akwaniritse zomwe angathe?
Gary Hall Jr. anapezeka ndi matenda a shuga a mtundu wa 1 ali ndi zaka 25. Chifukwa cha kusamalira mosamala za chikhalidwe chake ndi kutsimikiza kwake, adapambana miyiti eyiti yosambira mu 1996 ndi Olympic 2000.
Palibe chitsimikizo kuti munthu aliyense yemwe ali ndi shuga adzapambana mankhwala osambira - koma kuyang'anira matenda a shuga ndi mphotho yokwanira.
Ubwino Wosambira Anthu Odwala Matenda a Shuga
Kusambira kumapangitsa kuti thupi likhale lolimba. Izi ndizofunikira chifukwa anthu omwe ali ndi shuga amakhala ndi mavuto aakulu kuposa ena omwe ali ndi matenda a mtima. Kuzisambira kumatentha mafuta komanso kumathandiza kuchepetsa kulemera, komwe kuli kofunika kwambiri kwa odwala shuga.
Kusambira kumalimbitsa minofu yonse yayikulu m'thupi, yomwe ili yofunika kwambiri pa matenda a shuga. Mukamachita masewera olimbitsa thupi, maselo a minofu amatenga shuga ya magazi moyenera. Umu ndi mmene zimachepetsa shuga.
Kuteteza kwa shuga kumapindula ndi masewero olimbitsa thupi kungakhale kwa maola - kapena nthawi zina - koma sizomwe zimakhalapo. Ichi ndi chifukwa chake kuchita masewero olimbitsa thupi nthawi zonse n'kofunika kwambiri kwa anthu omwe ali ndi shuga kusiyana ndi kugwira ntchito mwamphamvu, koma mobwerezabwereza.
Yambani ndi ntchito zambiri monga momwe zingathere, ngakhale zitangokhala mphindi 5 mpaka 10 pa gawo.
Yesetsani kugwira ntchito mpaka mphindi 45 mpaka 60. Kupuma pakati pa magawo 10 mpaka 15 mphindi ndi bwino.
Palinso phindu lina:
- Sikopweteka kwambiri pamapazi kuposa machitidwe ena ambiri. Izi ndi zofunika chifukwa kuchepetsedwa kwa magazi m'mitsuko yaing'ono yamagazi kumapeto kwazofala kwambiri pakati pa anthu odwala matenda a shuga, kuvulaza phazi monga kupweteka kapena kuthamanga kwapang'onopang'ono kuti athe kuchiza komanso kuchepa.
- Kuchita masewera olimbitsa thupi monga kusambira kwawonetsedwa kuti zithandize anthu omwe ali ndi matenda a shuga a mtundu wa 2.
- Zimathandiza kuchepetsa mphamvu yokoka kwa thupi, zomwe zimathandiza kupewa kuvulala kwa anthu omwe ali ndi nyamakazi kapena olemera kwambiri.
- Kaŵirikaŵiri amayang'aniridwa ndi wotetezera, amene angapereke thandizo ngati mukukumana ndi mavuto.
Kupititsa patsogolo-Kuchokera Kwa Wopereka Thandizo Labwino
Choyamba, ndizofunika kuti munthu yemwe ali ndi shuga apange choyenera kwa wothandizira zachipatala pulogalamu yatsopano yowonetsetsa kuti wodwalayo ali woyenerera kuti awonjezere kuchuluka kwa ntchito zake. Wothandizira zaumoyo adzafunanso kukudziwitsirani zodzitetezera zapadera zomwe mungapange malinga ndi mtundu wa shuga umene muli nawo. Zinthu zina zofunika kuziganizira zikuphatikizapo mankhwala omwe amatengedwa, mkhalidwe wanu wamakono, masewera a shuga ndi zina.
Kukonzekera Kusambira
Tsopano ndi nthawi yoti mupeze malo osambira. Malo okwerera m'madera kapena malo osambira, monga omwe amagwiritsidwa ntchito ndi YMCA kapena JCC, ndi zosankha zabwino. Oyang'anira otetezedwa amaphunzitsidwa bwino, ndipo malo oterowo amapereka mapulogalamu osiyanasiyana a m'madzi. Dziwe lililonse lokhala ndi alonda ali bwino.
Zingakhale zothandiza kutenga kalasi ya kusambira, yomwe ingathandize munthu woyambira kapena wosambira pakati kuti akhale ndi phokoso losavuta, losavuta lomwe lingathe kukhala theka la ora kapena kuposerapo.
Yang'anani m'masukulu aerobics a madzi. Maphunzirowa amatsogoleredwa ndi alangizi ophunzitsidwa, safuna kusambira ndi kupereka zopindulitsa zofanana. Wodwala ayenera kuyang'ana ndi wothandizira zaumoyo wake poyamba ndikumuuza wophunzirayo kudziwa za zosowa zapadera.
Kusambira ndi matenda a shuga: Zoganizira kwambiri
- Musanayambe kulowa mumadzi, funsani odwala omwe ali ndi shuga.
- Valani chibangili cha ID ya shuga pamene muli m'madzi.
- Onetsetsani kuti muzivala nsapato zachakudya kapena nsapato zina kuzungulira dziwe ndi chipinda chokonzera. Izi zimachepetsa mwayi wolalira kapena kudula mapazi anu, kapena kukwera phazi la wothamanga. Anthu omwe ali ndi shuga amayenera kufufuza mapazi awo atachoka padziwe kuti akachedwe, kuvulala kapena abrasions.
- Kusambira kwa nthawi yaitali kungabweretse pa hypoglycemia , kapena shuga wotsika magazi. Maganizo otopa omwe amabwera chifukwa chochita masewero olimbitsa thupi amatha kukhala ngati hypoglycemia, choncho ndikofunikira kuyang'anira shuga wa magazi nthawi zonse.
- Bweretsani mapiritsi a shuga, zakudya zosakaniza kapena chirichonse chomwe wothandizira zaumoyo amalimbikitsa kugwiritsa ntchito pamene shuga amagazi. Sungani mita ya shuga ndi mapiritsi a shuga kapena musamamwe madzi pamadzi, mu thumba la pulasitiki.
- Ngati muvala pulogalamu ya insulini , funsani chithandizo chanu chaumoyo musanayambe pulogalamu ya kusambira.
Kugwirizana ndi Icho: Wogwirizana Kapena Wophunzira Angathandize
Pulogalamu iliyonse yolimbitsa thupi ndi yosavuta kumamatira ngati mnzanuyo akukhudzidwa. Zomwe zimapangitsa kuti zikhale zosavuta kukhalabe odzipereka. Lolani zolimbitsa thupi bwenzi lanu amadziwa za zosowa zanu zapadera ndi zodziletsa ndi matenda a shuga.
Njira inanso yowonjezeramo zovuta zotsatila ndondomeko ya nthawi zonse ndi kutenga kalasi. Kuchita zimenezi ndi njira yabwino kwambiri yopezera anthu atsopano, ndikudzipereka ku nthawi zonse ndikuyesa zinthu zatsopano, monga madzi aerobics. Zonsezi zingakuthandizeni kuti mukhale ndi chidwi.
Zotsatira:
"Shuga ndi Kuchita Zochita: Nthawi Yowunika Magazi Anu a Magazi." Dec. 1, 2015. Chipatala cha Mayo.
Association of American Diabetes Association. "Ntchito Yathu / Kuchita Zochita ndi Shuga." Chisamaliro cha shuga. 27.1 Jan. 2004. S58-62. 5 Sept. 2007.
"Zimene Ndikufunikira Kudziwa Zokhudza Thupi ndi Matenda a Shuga." National Clearinghouse Clearinghouse. August, 2014. Ma Institutes of Health.