Zimene Mukuyenera Kudziwa Kuti Muyambe Kuyenda ndi Matenda a Shuga
Kuyenda ndi limodzi mwa mawonekedwe odziwika kwambiri komanso opangidwa ndi anthu ambiri omwe ali ndi shuga. Ndi zophweka, zosangalatsa ndipo zikhoza kuchitika kulikonse. Chofunika kwambiri, ndi chothandiza kwambiri pakuletsa ma shuga a magazi. Komabe, pali zinthu zofunika kuti anthu omwe ali ndi shuga ayenera kuganizira asanachotse.
Ubwino
Poyenda tsiku lililonse kwa mphindi 30 mpaka ora, anthu omwe ali ndi matenda a shuga akhoza kukolola zotsatirazi:
- Kulimbitsa mphamvu ya shuga . Kuchita masewera olimbitsa thupi kumawathandiza minofu kutenga shuga wa magazi , kuteteza izo kuti zisamangidwe mu magazi. Zotsatirazi zikhoza kukhala kwa maola kapena ngakhale masiku, koma sizatha. Ndichifukwa chake kuyenda nthawi zonse ndi kofunika kuti mupitirize kulamulira magazi.
- Kulimbitsa thanzi la mtima. Chifukwa anthu omwe ali ndi shuga amakhala ndi chiopsezo chachikulu cha matenda a mtima , ichi ndi phindu lofunika.
- Kulemera kwa thupi. Kuyenda nthawi zonse kumawotcha mafuta; izi zingathandize kuchepetsa kulemera, zomwe zingachititse kuchepetsa ngozi.
Kuvomerezedwa kwa Dokotala
Choyamba, ndizofunika kuti mupeze choyenera kuchokera kwa wothandizira zaumoyo pulogalamu yatsopano yochita masewera olimbitsa thupi kuti muwone kuti ndinu oyenerera mokwanira kuti muwonjezere kuchuluka kwa ntchito zanu. Katswiri wa zaumoyo angakulangizenso zodzitetezera zapadera zomwe mungagwiritse pogwiritsa ntchito mtundu wa shuga umene muli nawo. Zinthu zina zofunika kuziganizira zikuphatikizapo mankhwala omwe amatengedwa, mkhalidwe wanu wamakono, magulu a shuga ndi zina.
Kuyendayenda ndi Kumapazi
Maphunziro a zaumoyo ndi ofunika kwambiri kwa aliyense amene ali ndi shuga, kotero kuti chowunikira cha podiatrist chingakhale chopindulitsa kwambiri ngati mukuganizira dongosolo loyenda. Mavupala, abrasions, ndi kupuma khungu la mapazi nthawi zambiri zimakhala zovuta kuzizindikira kuyambira phazi lakufa ndi chizindikiro chimodzi cha shuga .
Zovulalazi zimachedwetsa kuchipatala ndipo zimakhala zovuta chifukwa matenda ena a shuga amachepetsedwa m'magazi ang'onoang'ono a m'magazi. Katswiri wa zachipatala kapena katswiri wina wa zaumoyo angalimbikitse kuchita masewera olimbitsa thupi ngati vuto la phazi limapangitsa kuyenda kovuta.
Kufunika kwa Mabotolo
Sikofunika ndalama zambiri pa kuyenda nsapato, koma pali zinthu zingapo zomwe muyenera kukumbukira:
- Nsapato izi zimayenera kugwirizana bwino, ndi malo ambiri chala. Iwo sayenera kupaka chidendene. Nsapato zina zimaphatikizapo zowonjezera zowonjezera pafupi ndi mkondo wanu. Kuwombera izi kungathandize kupewa kuthamanga kwa chidendene.
- Nsapato zoyenda zimasiyana ndi nsapato zothamanga. Nsapato zoyenda ziyenera kukhala zokhazikika komanso zosinthika.
- Ogwira ntchito pa "sitolo yoyendayenda," omwe amakhala otchuka kwambiri, amagulitsa nsapato zoyenera. Koma mutha kupeza ntchito yabwino pa sitolo yogwiritsira ntchito masewera olimbitsa thupi omwe othamanga kwambiri amatenga nsapato zawo.
- Musaiwale masokosi. Masokisi a koti akhoza kusunga ndi kusunga chinyezi. Onetsetsani nsalu zamakono zatsopano, monga CoolMax ndi Dri-Fit kuti chinyontho chisawonongeke pakhungu.
Yambani Pulogalamu
Tsopano kuti otsogolera sakuchoka, ndi nthawi yoti muyambe.
- Yambani pang'onopang'ono komanso mosavuta. Kuyenda maminiti 5 kapena 10 tsiku loyamba ndilolandiridwa bwino ngati ndizo zonse zomwe mungathe kuchita. Chinthu chofunikira sikuti uvulazidwe kapena kupwetekedwa, zomwe zingathetse pulogalamu yakuyenda pachiyambi.
- Onjezani 5 kapena 10 mphindi pa sabata. Pamene wina akupitirizabe kusintha, yesetsani mphindi 45 kwa ora, masiku asanu ndi asanu ndi asanu ndi awiri pa sabata. Imeneyi ndi nthawi yabwino kwambiri yothandizira kusamalira magazi. Komabe, ubwino wathanzi umayamba kufika pamphindi 30 patsiku .
- Vulani. Misonkhano yambiri ya mphindi 10 mpaka 15 imakhala yogwira mtima ngati kuyenda kamodzi.
- Pezani masitepe anu. Pedometers ndi oyang'anira ntchito monga Fitbit amatha kuwongolera njira zowonongeka tsiku lililonse, kapena tsiku lonse. Kulemba zolemba zonsezi kungalimbikitse.
- Pezani malo oti muyende. Ngati m'deralo muli osatetezeka, khalani ndi maulendo masana, yendani m'magulu kapena yesani sukulu yapafupi, mudzi wa midzi kapena misika.
Kuganizira Kwambiri
Nthawi zonse muzivala zibangili za ID ya shuga ndikunyamula mapiritsi a shuga, maswiti olimba kapena zokometsera zokoma mukamazizira shuga.
- Tsatirani malangizo a dokotala okhudza nthawi yoyendera ma glucose a magazi. Mwina mungafunikire kuwerengedwa kale, mwinamwake ngakhale panthawi yomwe amachitirako ntchito.
- Onetsetsani kuti muyambe kufufuza phazi mutatha kuyendayenda ndikuyang'ana mabala, abrasions, ndi mabelters.
Kuyenda ndi Ena
Nthawi zambiri zimakhala zofunika kuti mnzanu azikuthandizani kuyenda ndikuthandizani kuti mukhalebe olimbikitsidwa, makamaka pa nthawi yotanganidwa, nyengo yoipa ndi maholide, pamene mukuyesera kuti muthetse. M'madera ambiri, pali magulu osiyanasiyana oyendayenda - ogulitsa maulendo, oyendayenda, oyendayenda, oyendayenda komanso magulu omwe amapangidwa ndi madera, magulu achipembedzo, ndi magulu a anthu.
Fufuzani m'mabwalo a mapepala omwe akukhala nawo, nkhani zam'deralo kapena zolembera ku magulu a zaumoyo kuti mupeze gulu loyenda. Lowani mawu akuti "kuyenda mabala" ndi dzina la mzinda kapena tawuni yanu mu intaneti yofufuzira kapena pa Meetingup.com, ndipo zina zambiri mungasankhe.
Zotsatira:
"Shuga ndi Kuchita Zochita: Nthawi Yowunika Magazi Anu a Magazi." 23 Feb. 2007. MayoClinic. Kom. 03 Feb. 2007. Mayo Foundation for Education and Research. 9 Sep. 2007. http://www.mayoclinic.com/print/diabetes-and-exercise/DA00105/METHOD=print
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 Kuchita Zinthu Zolimbitsa Thupi ndi Kuchita Zochita." National Clearinghouse Clearinghouse. June 2004. Institute of National Diabetes and Digestive and Kidney Disease, National Institutes of Health. 9 Sep. 2007. http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/
"Zakudya ndi Kuchita Zochita: Zomwe Mungachite Kuti Muli Ndi Matenda a Shuga." Cleveland Clinic Health Information Center. 18 July 2003. Cleveland Clinic Foundation. 9 Sep. 2007.