Ntchito Yophunzitsa Odwala Matenda a Shuga

Kuphunzitsa Zochita za mtundu wa 2 Chifuwa cha shuga

Nkhaniyi ikugwiritsidwa ntchito ku mtundu wa shuga wa 2, matenda opatsirana pogonana (m'munsi mwa kuchita zolimbitsa thupi), komanso matenda a shuga. Funsani dokotala wanu za masewero olimbitsa thupi ngati muli ndi shuga ya mtundu wa 1.

Mtundu wa shuga wamtunduwu umapezeka nthawi yayitali m'moyo ndipo makamaka umakhala ndi matenda omwe amayamba chifukwa cha kunenepa kwambiri komanso kusachita masewera olimbitsa thupi. Insulini ikhoza kukhala yosakwanira kapena maselo omwe amatha kupaka shuga akhoza kukhala osagwira ntchito ya insulini.

Chotsatira, zotsatira zake zikhoza kukhala zofanana ndi mtundu wa shuga 1, kutanthauza kuchepa kwathunthu kwa maselo a beta ndi insulini .

Kugonana ndi matenda a shuga kumachitika pamene ali ndi mimba, ndipo ngakhale kuti zingakhale zovuta, nthawi zambiri zimakhala zochitika zochepa pokhapokha atabereka pakapita nthawi ngati thupi likulamulidwa. Zingathenso kuganiza za matenda a shuga m'tsogolo.

Kudwala matenda a shuga ndi matenda omwe amapezeka m'magazi amadzimadzimadzimadzimadzimadzimadzimadzimadzimadzimadzi . Popanda kuganizira zakudya, kulemetsa, ndi kuchita masewera olimbitsa thupi, chiwopsezo cha matenda a shuga kawirikawiri chimapeweka.

Moyo Uli ndi Njira Yothetsera Matenda a Shuga

Gawo loletsa kupewa matenda a shuga komanso mayesero ofanana ndi omwe amasonyeza kuti kukhala ndi thanzi labwino ndi kuchita masewera olimbitsa thupi, komanso kulemera kwa 7% mpaka 10%, kungathetseretu shuga.

Zina osati kuperewera kwa thupi, kwa anthu omwe ali ndi matenda a shuga komanso matenda a shuga, mapulogalamu olimbitsa thupi amathandizira kuchepetsa magazi m'magazi mwa kupangitsa kuti shuga ya magazi ikhale yogwira bwino komanso pogwiritsira ntchito komanso kuwonjezera kusungunuka kwa magazi m'magazi, motero amachepetsa m'magazi osasamala a shuga.

Ntchito yabwino ya insulini imatchulidwa mu mawu akuti " insulin mphamvu ."

Maphunziro a kulemera amatha kupangitsa minofu yowonjezera ndikuwonjezeretsa mphamvu yosungira shuga. Gulukosi imasungidwa ndi madzi monga "glycogen." Mbali iyi ikhoza kukhala yofunikira makamaka pamene ife zaka ndi minofu timakhala ndi chizolowezi chochepa.

Momwe Mungaphunzitsire Matenda a Shuga ndi Pre-Diabetes

Mfundo yoyamba ndi yakuti ngati mwapezeka kuti muli ndi matenda a shuga kapena matenda a shuga, kapena ndinu olemera kwambiri komanso okhala ndi deta komanso muli ndi zizindikiro zina za matenda a shuga kapena matenda opatsirana, monga cholesterol komanso kuthamanga kwa magazi , muyenera kupeza chivomerezo cha dokotala wanu kuti mugwire ntchito.

Ngati mumagwiritsa ntchito mankhwala ophera jekeseni kapena mankhwala osokoneza bongo, muyenera kupeza uphungu wabwino kwa dokotala kapena katswiri wa shuga yemwe ali ndi masewera olimbitsa thupi odwala shuga. Zina ndi zolakwika zingayesedwe chifukwa magazi amatha kuyankha mosiyanasiyana mwa anthu omwe amagwiritsa ntchito mankhwala osiyanasiyana kapena insulini.

Ngakhale kuti mitundu yosiyanasiyana ya masewera olimbitsa thupi yatsimikiziridwa ndi kuyesedwa kwa odwala matenda a shuga, palibe kuphunzitsidwa zolemera, kuchita masewera olimbitsa thupi kapena kuchita masewero olimbitsa thupi kwambiri omwe awonetsedwa kuti ndi opambana kuposa wina aliyense. Onse ali ndi mphamvu zawo. Chomwe chiri chowonekera ndichoti malangizo othandizira zaumoyo ndi kulemera kwa kulemera kwa American College of Sports Medicine ndizoyambika bwino.

Ndondomeko Yophunzitsa Yambiri ya Shuga ndi Pre-Diabetes

Pansi pali pulogalamu yamaphunziro ya mlungu ndi mlungu, ndi malangizo othandiza, omwe amaphatikizapo aerobics ndi kuphunzitsa kulemera.

Sichiganiziranso zochitika zambiri zapitazo. Kuphatikiza zochita zozizwitsa komanso kuphunzitsa mphamvu - monga anthu odwala - ndizoyenera kukhala zogwiritsidwa ntchito bwino kwa odwala matenda ashuga koma ziyenera kutsatiridwa kuyang'aniridwa ndi chitetezo ndi zotsatira zabwino.

Tsiku 1. Zochita zolimbitsa thupi. Yendani, jog, tsamba lamasitimu kapena kunja kwa mphindi 30 pang'onopang'ono. Njira yowonjezereka yowonjezereka mu 50% mpaka 70% ya kupitirira mtima kwapakati kapena payeso yomwe mungathe kukambiranako mokwanira kapena kunena ndakatulo monga chitsanzo. Kuzisambira ndi njinga zamoto zimapangitsa kuti thupi liziyenda bwino, koma simungapindule ndi ntchito yopangira mafupa.

Generic, sitepe ndi kuyambitsa maphunziro a gulu la aerobics ndi abwino kwambiri.

Tsiku 2. Kulemera kwa maphunziro. Gwiritsani ntchito ndondomeko yoyamba ya mphamvu ndi zovuta monga chitsogozo. Mungathe kuchita izi ku masewero olimbitsa thupi kapena mukhoza kuchita zambiri panyumba ndi masewera olimbitsa thupi kapena ngakhale zolemba zamkati. Zochita zaumwini sizowopsya, koma muyenera kugwirira ntchito magulu akuluakulu a minofu kuphatikizapo miyendo yakum'mwera ndi yapamunsi, mikono, mapewa, kumbuyo, chifuwa, m'mimba, ndi matako. Chifukwa cha ichi ndikuti thupi lanu limapangitsa kuti musamapangidwe kwambiri komanso kumanga, makamaka malo otayidwa ndi shuga ndi kusungirako komwe mumalenga.

Chitani masewera 8 mpaka 10 kuphatikizapo 3 maselo 8 mpaka 12 muyikidwa iliyonse. Sinthani katunduyo kuti muthe kukwanitsa zaka zonse ndipo kuti kubwereza komaliza, nenani nambala 10, akukuvutikira kwambiri. Pamapeto pa gawo lachitatu la masewero olimbitsa thupi muyenera kukhala ovuta. Pumulani mphindi ziwiri kapena zisanu musanayambe kuchita masewera olimbitsa thupi.

Pamene mukuyamba, nkofunika kuti musapitirire zinthu. Gwiritsani ntchito mafupipafupi kapena kubwereza mobwerezabwereza ndikugwiritsanso ntchito zolemetsa koma zonse zimapititsa patsogolo ndikupita patsogolo. Komabe, kuphunzitsa mphamvu ndi minofu kumafunika kupondereza minofu yoyenera. Kuwombera zitsulo zamatsenga 20 kubwereza, ngakhale kuti sizingakhale zopanda pake, si zomwe zimafunikira apa. Khalani kosavuta, koma osati mophweka kwambiri!

Tsiku 3. Kuphunzitsa kwa Aerobic monga tsiku la 1.

Tsiku 4. Kuphunzira kwa Aerobic monga tsiku la 1.

Tsiku 5. Kulemera kwa maphunziro monga tsiku lachiwiri.

Tsiku 6. Kuphunzira kwa Aerobic monga tsiku la 1.

Tsiku 7. Mpumulo.

Kupita Patsogolo

Chifukwa chokhala ndi thanzi labwino, pang'onopang'ono mungathe kuwonjezera pulogalamu yanu yolimbitsa thupi. Izi ndizochitika bwino poyang'aniridwa ndi mphunzitsi woyenerera. Nazi malingaliro a momwe mungachitire izo.

• Kuwonjezera kuchuluka kwa ntchito za aerobic pakuwonjezeka kwa mtima kuchokera 50% mpaka 70% kufika pafupi 70% kapena pang'ono pamwamba. Panthawi imeneyi, muyenera kulankhula momasuka, ngakhale kuti simukuyenera kupuma.
• Zonjezerani nthawi yopuma kuchokera ku 30 mpaka 45 minutes.
• Phatikizani nthawi mu kuyenda kapena kuthamanga mwakuthamanga pafupipafupi pa mphindi imodzi pa mphindi zisanu kuti mutalike.
• Pang'onopang'ono kuonjezera katundu wolemetsa mumakweza pulogalamu yanu yolemetsa pamene mumakula. Muyenera kuyesetsa kuti muthe kukweza kotsiriza pa gawo lachitatu. Musati muwonjezere chiwerengero cha maselo kapena kubwereza; Ingowonjezerani kulemera kwanu komwe mukukweza pamene mukukhala olimba. Mukhoza kusinthasintha zochitikazo koma kumbukirani kugwira ntchito magulu akuluakulu a minofu.
• Onjezerani gawo lachitatu lophunzitsira kulemera kwa pulogalamu yanu ya mlungu ndi mlungu, makamaka pa tsiku limodzi la aerobics kuti musunge tsiku limodzi lopuma mokwanira.
• Dziwani za kuvulala kwa nthiti zamagulu, minofu, ndi matope ndipo musaphunzitse kupweteka kovuta kapena kupweteka kosavuta. Onani dokotala wanu. Pamene mukuphunzitsidwa zolemetsa, khalani akudziŵa bwino kupweteka kwa msampha kapena kupweteka mukhola la rotator , lomwe lingakhale vuto kwa ophunzitsa akale. Pitani mophweka pa mapewa ntchito ngati izi zikukupatsani chenjezo.
• Mwezi uliwonse, mutenge masiku atatu otsatila kuti mulole thupi likhalenso ndikumanganso.

Association of American Diabetes Consensus Statement on Exercise

Mgwirizano wake wa 2006, The American Diabetes Association amalimbikitsa ntchito yowonjezereka ndi kukaniza motere:

1. Kwa anthu omwe ali ndi vuto la kulekerera kwa shuga (IGT), mphindi 150 zochita masewera olimbitsa thupi sabata iliyonse kuphatikizapo kuchita masewera olimbitsa thupi komanso kuphunzitsa kulemera.
2. Kuchita maola 4 mlungu uliwonse kuti mukhale wolimba kwambiri, komanso kuchita masewera olimbitsa thupi kumakhudzana ndi kuchepetsa chiopsezo cha matenda a mtima (CVD) poyerekeza ndi kuchepa kwa ntchito.
3. Popanda kutsutsana, anthu omwe ali ndi matenda a shuga a mtundu wa 2 ayenera kulimbikitsidwa kuchita katatu pa sabata, kutsogolera magulu akuluakulu a minofu, kupita patsogolo ku mautatu asanu ndi atatu kapena khumi ndi awiri kulemera kwake komwe sikungakwezedwe kuposa 8 mpaka 10 nthawi (RM 8 mpaka 10).

Ndikofunika kuzindikira kuti zochitika zapadera zochita masewero zingagwiritsidwe ntchito kwa anthu omwe ali ndi mavutowa. Funsani dokotala wanu pazifukwa izi.

• Maseŵera osayendetsa magazi m'magazi - otsika kapena otsika
• Kuletsa kuthamanga kwa magazi
• Zinthu zosasunthika za mtima
• Matenda a Retinopathy (matenda ndi maso ndi maso)
• Mphuno ya ubongo (mitsempha yowonongeka kumapeto, zilonda zamapazi, etc.)
• Kugonjetsa kwa m'mimba (kuwonongeka kwa mitsempha kwa ziwalo za mkati)
• Microalbuminuria ndi nephropathy (ntchito yovuta ya impso)

Chidule cha Kuphunzitsidwa kwa Shuga ndi Pre-Diabetes

• Pezani kufufuza kwachipatala ndi chilolezo cha dokotala kuti muzitha kuchita masewera olimbitsa thupi. Ngati muli ndi matenda a shuga a mtundu wa 1, funsani dokotala ngati, ndi motani, muyenera kuchita masewera olimbitsa thupi.
• Kuti mupeze zotsatira zabwino, gwiritsani ntchito mphunzitsi wodziwa bwino kuti ayang'anire pulogalamu yanu komanso katswiri wa shuga kuti asinthe mankhwala ngati akufunikira.
• Chitani ma aerobics onse ndi kuphunzitsa kulemera.
• Yambani pang'onopang'ono ndipo yonjezerani kuthamanga ndi kuthamanga pa nthawi pamene mukupeza bwino. Ngati muli ndi insulini kapena mankhwala, musawonongeke mwadzidzidzi ndipo muwonjezere kapena muchepetse ntchito yanu yopanda mphamvu kapena mwamphamvu popanda kufunsa.
• Imani ngati mukumva kupweteka, kupweteka kwambiri kapena kupweteka kosalekeza ndikuwona dokotala wanu.
• Idyani bwino mogwirizana ndi pulogalamu iliyonse yogwira ntchito.

> Zotsatira:

> Chigwirizano cha ku America cha shuga. Matenda a shuga ndi masewera olimbitsa thupi. Chisamaliro cha shuga , 25, Supp 1, 2002.

> Thomas DE, Elliott EJ, Naughton GA. Muzichita masewera olimbitsa thupi a mtundu wa 2. Cochrane Database Rev Rev 2006 2006 Jul 19; 3: CD002968. Onaninso.