Ukuzivocavoca ngokomzimba njengengxenye yokwelashwa okuyinkimbinkimbi kunemiphumela ezuzisayo kumetabolism izicubu, kuvimbela ukugcwala ngokweqile koshukela emzimbeni, futhi kuvuse ukugeleza kwegazi. Ngaphezu kwalokho, ukwelashwa okuvivinya umzimba kuyindlela ephumelelayo yokuvimbela ukulwa nokukhuluphala.
Ukuzivocavoca ukwelashwa kwesifo sikashukela
Okokuqala, kufanele uchaze kahle umqondo wokwelapha ngokuzivocavoca (umzimba wokuzivocavoca):
- Ukwelashwa kwezifo kanye nokulimala okulimazayo;
- Ukuvuselela impilo;
- Ukuvimbela izinkinga kanye nokwanda.
Ukwelashwa okuphelele ngokuzivocavoca umzimba kuthinta hhayi kuphela izicubu nezitho ezaziguqukela ku-pathological, kodwa nawo wonke umzimba. Isifundo somzimba sisheshisa inqubo yokupholisa futhi siqinise umzimba esiteji sokuvuselela umzimba.
Sekufakazelwe ngokomtholampilo ukuthi ukuvivinya umzimba kushukela kusiza amazinga ashukela aphansi - kwezinye izikhathi, aze afike emazingeni ajwayelekile.
- Ithuthukisa umphumela we-insulin, onciphisa umthamo wezidakamizwa;
- Ngokwezifiso i-lipid metabolism, okuholela ekunciphiseni ukumiswa kwamafutha;
- Vimbela ukuthuthukiswa kokuphazamiseka kwemithambo;
- Khuphula ukusebenza kweziguli;
- Khulisa ukumelana komzimba ezintweni ezingezinhle.
Ukwelapha ukuzivocavoca kwehlisa i-hyperglycemia kanye ne-glycosuria (kukhuphuke ushukela wegazi nomchamo, ngokulandelana), ngenxa yalokho izimpawu zomuntu onesifo sikashukela zincishisiwe.
Ngaphezu kwalokho, ukuqeqeshwa kuthinta kahle uhlelo lwezinzwa, umsebenzi wazo obhekene nokuphazamiseka okubalulekile kushukela. Ukuvivinya umzimba njalo kufaka isandla ekukhiqizweni kwama-endorphin namanye amakhompiyutha adala umuzwa wenjabulo enempilo futhi akuvumela ukuba ujabulele impilo.
Izici zokwelashwa ngokomzimba kwesifo sikashukela
Izindlela eziyinkimbinkimbi zokuzivocavoca zokwelapha nezivimbela ushukela ziyathuthukiswa kucatshangelwa isimo sesifo. Kunezinhlobo ezintathu zesifo sikashukela:
- ukukhanya
- isilinganiso
- esindayo.
Ukuzivocavoca ukwelashwa kwesifo sikashukela emnene
Ukuhamba kwenziwa nge amplitude ephezulu ngesilinganiso noma ijubane elincane, ngoba izicubu ezincane ijubane elisheshayo kungenzeka. Kancane kancane, okuyinkimbinkimbi kufaka phakathi izindlela zokuvivinya eziyinkimbinkimbi ngokuya ngokuxhumanisa ukunyakaza: ukuzivocavoca ngezinto, ukuzivocavoca okwenziwayo kwizixhobo ezisetshenziswayo. Amakilasi ahlala imizuzu engama-30 kuya kwengama-40. Kuyalulekwa ukwenza le nkimbinkimbi nsuku zonke.Ngaphezu kokuzivocavoca ukwelashwa kwesifo sikashukela ngendlela emnene, ukuhamba nsuku zonke kuyanconywa. Ungaqala kusuka ku-2-3 km, khona-ke ibanga lingangezelelwa liye ku-12 km. Ungakhohlwa ngezindlela ezinjengokwenza kokubhukuda, ukugijima, ukuhamba ngamabhayisekili. Wonke amakilasi kufanele wenziwe ngaphansi kokuqashwa ngudokotela.
Ukuzivocavoca ukwelashwa kwesifo sikashukela esilinganiselayo
Njengoba ukuphazamiseka kwemithambo kungabonakala ngesifo sikashukela esilinganiselwe, kuyasiza ukuphoqa imicimbi futhi wandise umthwalo kuphela ngemvume kadokotela noma ofundisayo we-physiotherapy. Kunconywe ukwelashwa kokuhamba nsuku zonke ibanga 2 kuya ku-7 km.
Ukwelashwa okukhulu kwesifo sikashukela
Isifo sikashukela esiqinile sihambisana ne-pathologies yemithambo yegazi nenhliziyo, ngakho-ke, amakilasi okuqala eziguli ezinalolu hlobo lokuxilongwa kufanele enzeke kuphela ngaphansi kokuqondisa uchwepheshe. Umthwalo osemzimbeni kufanele ube mncane. Ukuzivocavoca okusetshenziselwa amaqembu amancane nemisipha ephakathi nendawo. Isikhathi samakilasi (ngaphandle kwekhefu) - imizuzu eyi-10-20.
Njengoba umzimba uzivumelanisa nomsebenzi womzimba, ungafaka nokuzivocavoca amaqembu amakhulu wemisipha. Kufanele kukhunjulwe ukuthi ijubane elisheshayo nesikhathi eside sokuzivocavoca kusiza ukunciphisa kakhulu ushukela we-plasma, ngoba womabili imisipha i-glycogen ne-glucose yegazi.
Izincomo ezingokoqobo
- Uma phakathi kwamakilasi noma ngemuva kokuba nobuthakathaka nokukhathala, umthwalo kufanele wehliswe;
- Uma ngesikhathi sokuqeqeshwa kwakukhona ukuthuthumela ezandleni kanye / noma umuzwa obunzima wendlala wavela, lokhu kubonisa i-hypoglycemia - udinga ukudla izingcezu ezimbalwa zoshukela bese uyeka ukuzivocavoca;
- Kunconywe ukuthi iziguli ezikwelashwa kwe-insulin ngesikhathi sokuqeqeshwa zinciphise umthamo we-insulin (ngemuva kokuvuma umthamo nodokotela);
- Amakilasi kufanele abanjelwe egumbini lokungena umoya noma emoyeni;
- Ukuphefumula kufanele kube mahhala, njengoba kunesigqi ngokusemandleni;
- Ungaqhuba amakilasi kungakapheli imizuzu engama-60 ngemuva kokujova nge-insulin (noma isidlo esikhanyayo, uma ukwelashwa kwe-insulin kungenziwa);
- Zama ukusebenzisa wonke amaqembu emisipha, bese uphinda umzimba ngamunye izikhathi ezi-5-6.
Ukulawula ekwelashweni kokuzivocavoca umuzwa wesiguli. Uma isimo sesiguli sizinza kusuka ekuzivocavoca, khona-ke ukwelashwa okuvivinya umzimba kuyazuzisa futhi kukhiqize umphumela wokwelapha. Ukuqashwa njalo kwamazinga kashukela ngaphambi nangemva kokuzivocavoca kuyanconywa.
Ukwelapha ukuzivocavoca kubaluleke kakhulu kwisifo sikashukela sohlobo 2, ngoba kwandisa ukuzwela kwamangqamuzana ukuya ku-insulin futhi, ngezinga elithile, kususe imbangela yesifo sikashukela. Uma idatha yokomzimba ivumela, ungazijwayeza nokuzivocavoca amandla ejimini, njengoba ukukhula kwemisipha kuyindlela ephumelela kakhulu yokubhekana nokumelana ne-insulin.
Ukuzwela okuphansi kwe-hormonal kuvame ngokuya ngesilinganiso samafutha esiswini esiswini semisipha. Ukuqeqeshwa kwamandla kuguqula inkomba le ukuthi ibe ngcono.
Ukuvimbela izinga likashukela ukuthi lingaphansi kwezinga elibucayi ngesikhathi samakilasi, kunconywa ukuthi kudliwe inani elingeziwe lamayunithi we-carbohydrate kusengaphambili: inxephezelo lomsebenzi olandelayo womzimba
Ungasebenzisa izithelo noma ama-carbohydrate smoothies. Kunconywa ukuthi ngaso sonke isikhathi ube namathebulethi eglucose nawe ukuze ususe ngokushesha izimpawu ze-hypoglycemia uma zenzeka.
Izinkomba kanye ne-contraindication
Izindlela zokuvuselela umzimba zibekwe kulezi zimo ezilandelayo:
- Ukunxephezelwa kwalesi sifo ngesifo sikashukela esimaphakathi;
- Ukungabikho kokuguquguquka okubukhali kwe-glycemic ngesikhathi sokuzivocavoca komzimba;
- Impendulo eyanele yomzimba kulomthwalo.
- Isifo sikashukela esingakhokhelwe esigabeni esinzima;
- Izinga eliphansi lokusebenza ngokomzimba kwesiguli;
- Ukuguquguquka okubukhali kwe-glycemic ngesikhathi sokuzivocavoca;
- Ukwehluleka kokujikeleza;
- Isifo senhliziyo esisesigabeni esithuthukayo;
- I-retinopathy eqhubekayo;
- I-Hypertension ye-degree yesithathu ngokubakhona kwezinkinga.
Imvamisa, ngemuva kokwelashwa okufanele, ama-contraindication ayaqedwa, futhi isiguli sivunyelwe ukwelashwa okuzivocavoca ukuhlanganisa umphumela wezokwelapha.
Ukuzivocavoca okuyinkimbinkimbi
Iqoqo eliseduze lokuzivocavoca esiteji sokuqala:
- Ukuhamba endaweni ngesitebhisi esivela okhalweni: ukuphefumula emakhaleni, emuva ngqo.
- Ukuhamba ngamasokisi, izithende, endaweni yangaphakathi nangaphandle yezinyawo.
- Ukuhamba okuyindilinga emalungeni ama-elbow, kuqala phambili, bese emuva.
- Kusuka endaweni yakho yokuqala, gobela ngaphezulu, bamba amadolo akho ngezandla futhi kulesi sikhundla uzungeze amadolo akho ahlanganayo kwesokunxele nangakwesokudla.
- Isikhundla sokuqala - ukuhlala phansi emilenzeni kusatshalaliswe kude ngangokunokwenzeka. Yenza ukugoba, uzama ukufinyelela ngesandla sock yakho yokuqala bese kuthi omunye umlenze.
- Iklasi ngenduku yokuzivocavoca. Ukubamba i-projectile phambi kwesifuba, yenza ukunyakaza okulula.
- Ukuhlikihla ngenduku emuva phansi.
- Ukuhlikihla ngenduku yesisu.
- Ukuhlikihla ngenduku yemilenze ehleli esihlalweni.
- Ukubhobozwa kwendlebe okunciphile.
- Ulele emhlane wakho, phakamisa imilenze yakho phezulu (ngaphansi kwekhanda ungabeka umcamelo).
- Ulele emhlane wakho, yenza ukunyakaza okuyindilinga ngayo yomibili imilenze, kulingisa ukugibela ibhayisekili.
- Ulele esiswini sakho, phumula izandla zakho phansi, u-inhale, ugobe phansi, uguqe phansi, ukhiphe. Phinda.
- Ukuhamba ngokukhululeka endaweni ukuze ubuyisele ukuphefumula.
