UKWAKHA UMZIMBA BESE UTHAYIPHA ISIFO SIKASHUKELA SESI-2: IZICI, IZINZUZO KANYE NOKULIMALA

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Iningi lama-endocrinologists likholelwa ukuthi ukusebenza ngokomzimba kanye nemidlalo enesifo sikashukela kungaba yindlela eyengeziwe yomphumela wokwelapha.

Imidlalo yezemidlalo (okwakha umzimba, ukufaka isisindo, ukufaka isisindo) ayifani futhi ayiphikiswa kwishukela. Okunye ukuthi uhlelo lokuqeqeshwa kwabanesifo sikashukela lukhethiwe ngamunye futhi kumele kuvunyelwane nodokotela ohambele isiguli.

Ukwakha umzimba kanye nesifo sikashukela - Ulwazi oluvamile

Isibonakaliso esibonakalayo sohlobo II sikashukela ukumelana ne-insulin - ukuzwela okunciphayo kwamaseli esenzweni se-insulin ye-hormone. Kunobudlelwano obuqondile phakathi kwesisindo somzimba nokumelana ne-insulin. Ngokuqondile, isilinganiso samasipha omzimba kumthamo wamafutha esiswini nasesisondeleni okhalweni kungathinta ukuzwela kwamangqamuzana ukungena ku-insulin.

Lapho isisindo semisipha namafutha amancane, kuba lula ukuthi i-insulin ibe namandla kwizakhi zeseli futhi kube lula ukulawula lesi sifo.

Ngalesi sizathu, ukuzivocavoca kwamandla okwakha izicubu zemisipha kungaba nemiphumela emihle futhi yokwelapha.

Ngokuqondene nabanesifo sikashukela sohlobo 1, ukuzakhela umzimba nakho kungaba wusizo, ngoba kwenza ukuthi kubukeke kungcono, bazizwe beqinile futhi bemncane. Imidlalo yamandla yindlela enhle yokwenyusa ukuzethemba namazinga wamandla wangaphakathi. Ukwakha umzimba akuyona nje ukuphakamisa isisindo, kwakha umzimba ophelele: hhayi umdlalo ongathi yindlela yokuphila yezigidi zabantu.

Ukwakha umzimba ngesifo sikashukela kungaletha izinzuzo ezibonakalayo, kepha udinga ukulandela izincomo ezithile eziphathelene nokusetshenziswa ngokwazo nokudla.

Yiziphi izinzuzo zokuqeqeshwa kwamandla kwesifo sikashukela

Umphumela osobala woqeqesho uncike ohlotsheni lomzimba nokwakheka kwezakhi zofuzo komuntu. Abanye abantu, ezinyangeni ezimbalwa ngemuva kokuqala kwamakilasi, bakha imisipha yemisipha ehlaba umxhwele, kanti abanye abasebenza ohlelweni olufanayo kungenzeka bangabi nalolo shintsho lubonakalayo. Kodwa-ke, amandla emisipha nokukhuthazela ngokuqinisekile kuzokhula kuwo womabili.

Umphumela obonakalayo kakhulu wokwelapha unikezwa ngezigaba zemvelo eyinkimbinkimbi. Ku-mellitus yesifo sikashukela, okuyizuzisa kakhulu izivivinyo zamandla ngokuhambisana nokuqeqeshwa kwe-Cardio - ukugijimela, ukubhukuda, ukuhamba ngebhayisikile. Ukuziqeqesha ngokugcwele kuvimbela izinkinga eziyingozi ezifana nesifo sikashukela njengokuhlasela kwenhliziyo nokushaywa unhlangothi, futhi ngaleyo ndlela kungasindisa impilo yomuntu.

Inhlanganisela yamandla nokuqeqeshwa kwe-Cardio kunikeza eminye imiphumela yezempilo:

Izinkinga ezihlanganayo ziyanyamalala;
Isimo semikhumbi siyathuthuka;
I-Metabolism isheshisiwe, okuholela ekuqineni kwesisindo;
Izicubu zamathambo zicetshiswa ngamaminerali, okuwukuvimbela i-osteoporosis;
Ukuzwela kwamangqamuzana kuya ku-insulin kuyanda.

Ukuzivocavoca njalo amandla kusiza ukukhulisa izinga le-cholesterol "enhle" emzimbeni futhi kunciphise inani "elibi". Isifo sikashukela uqobo singakuqinisekisa lokhu ngokuqhathanisa izivivinyo zabo ngaphambi kokuzivocavoca kanye no-4-6 ngemuva kokuqala kokuqeqeshwa.

Iziphakamiso nezeluleko zeziguli ezinesifo sikashukela, ezakha umzimba

Ukuqeqeshwa Kwamandla kuzoba nomphumela oshiwo wokwelapha lapho isiguli esinesifo sikashukela sizodla ngokuhambisana nezincomo zama-endocrinologists nabezempilo.

Ngesikhathi sokuzivocavoca, abanesifo sikashukela kufanele balawule inhlala-kahle yabo nesimo somzimba wabo.

Amathiphu alandelayo angasiza:

Ukuzivocavoca ejimini kuyadingeka ngokuya nemizwa yakho: uma uzizwa ungakhululekile, kungcono ukuphumula noma ukunciphisa ingcindezi;
Musa ukujaha amarekhodi: imithwalo kufanele inyuswe kancane;
Kungcono ukuya ejimini yomphakathi, lapho ungakhuluma khona nabafundisi abangochwepheshe bese udweba uhlelo olusebenza kahle kakhulu (ngaphezu kwalokho, umqeqeshi ozoqinisekisa ukuthi awudluli ekilasini);
Ngesikhathi sokuqeqeshwa, sebenzisa ukuqapha kwenhliziyo;
Kungcono ukwenza ngokusho kohlelo olufushane: isikhathi esifanele sokuqeqeshwa kwabanesifo sikashukela yimizuzu engama-45;
Kuyadingeka ukubheka njalo izinga le-glycemic.

Ukuzivocavoca ngomgoqo ngesikhathi samakilasi ejimini kuyingozi kakhulu ngokwemibandela yokulimala nemithwalo eyeqile. Kufanele uqale uphakamise ibha lapho izicubu zakho nezihlanganisi zikulungele kahle lokhu. Ngesikhathi sokuzivocavoca okunjalo, kubalulekile ukuthi umuntu aqiniseke ukuthi useduze nenethi yokuphepha.
Kungcono ukwazi kahle amaqembu ahlukahlukene wokuzivocavoca ukuze amaqembu amaningi wemisipha akwazi ukuthuthuka. Zama futhi ngemuva kokuzivocavoca okukhulu kwe-anaerobic ukuze unikeze umzimba ukuphumula okugcwele: ukuvuselelwa kwemisipha kudinga okungenani amahora angama-24.
Uma izinga lakho likashukela ngezinsuku zokuqeqesha libucayi (liphansi kakhulu noma liphakeme kakhulu), kungcono ukweqa ikilasi ngalolo suku. Ngokuqukethwe kwe-glucose ephansi, ingozi ye-hypoglycemia iyanda, ngokukhuphuka, ngokulandelana, kwe-hyperglycemic phenomena kungenzeka.
Ukuvama kwamakilasi kubalulekile. Uma uqale ukuqeqesha, akufanele uyeke (uma uzizwa kahle): bonisa izimfanelo ezinamandla nokuzivocavoca njalo - khona-ke izivivinyo zamandla ziba yingxenye yempilo yakho, futhi ngokwakho ngeke ufune ukuzivimba.

Izici zamandla

Abakhi bomzimba abanokuhlonza isifo sikashukela sohlobo 1 ngaphambi kokuzivocavoca kakhulu bangadinga inani elengeziwe lama-carbohydrate. Ngakho-ke, ingxenye ejwayelekile oyidla esidlweni sasekuseni kumele inyuswe ngaphambi kokuqeqeshwa. Ungakhuphula inani likashukela ngosizo lwezithelo ezimnandi noma imikhiqizo yobisi olunoshukela ngezithelo ezomile.

Uma ukuqeqeshwa kuthatha isikhathi esingaphezu kwemizuzu engama-30, kufanele futhi udle phakathi namakilasi - udle ingxenye yokudla enokuqukethwe okunama-carbohydrate amaningi. Ungasebenzisa amajusi wezithelo noma ukuphuza ama-yoghurts ngalezi zinhloso. Imigoqo ekhethekile yokudla eyenzelwe ama-bodybuilders nayo ifanelekile.

Contraindication kanye nemiphumela engenzeka

Into yokuqala okufanele iziguli ezinesifo sikashukela zikwenze lapho zinomqondo wokuqala ukuqeqeshwa ukuxhumana nodokotela noma isifo sikashukela nodokotela owaziyo umlando wakho wezokwelapha. Uchwepheshe wazi kangcono ukuthi imiphi imithwalo nokuthi ungakanani amandla okusikhokhela.

Njengoba iziguli ezinesifo sikashukela zivame ukuba nezinkinga ngokuhlinzekelwa kwegazi okuphathelene nolunye uhlangothi, okudala ubunzima bezimo zomonakalo ezinyaweni, ukunakwa okwandayo kufanele kukhokhwe emilenzeni ngesikhathi sokuzivocavoca. Ukuziqeqesha, udinga ukugqoka izicathulo ezithambile ezingacindezeli eminweni yakho futhi uqinisekise ukudluliswa okujwayelekile kwezinyawo. Kuyadingeka futhi ukuqapha ukulimala okuncane kakhulu nokuphatha amanxeba okufika ngesikhathi ukuze ugweme ukuqina kanye nokulimala.

Njengoba ukwanda kokuzivocavoca komzimba kuholela ekusetshenzisweni kwe-glucose okusebenzayo yimisipha, lokhu kungadinga ukuthi kubuyekezwe umthamo wezidakamizwa ze-insulin (uma isiguli sikashukela senza imijovo ye-hormonal). Ukuqonda kahle ukuthi yiliphi inani elidingekayo, kufanele ulinganise izinga lokuzila kwe-glycemic ngaphambi kokuqeqeshwa nengxenye yehora emva kwabo: kungcono ukurekhoda idatha kudayari yokuziqapha, okufanele wonke umuntu onesifo sikashukela abe nayo.

Uma ngesikhathi sokuzivocavoca uzizwa ubuhlungu obukhulu emisipha, amalunga nasenhliziyweni, kungcono ukuyeka ukuqeqeshwa.

Kufanele kwenziwe okufanayo uma izimpawu ezifana:

Ubuhlungu emgogodleni;
Ukungajabuli nobuhlungu besifuba;
Ukuphefumula
Ubuhlungu bekhanda;
Ukulahleka kwesikhashana kwesikhashana;
Amehlo afiphele.

Esimweni lapho ukubonakaliswa okunjalo kuphindwa kaninginingi, kuyadingeka ukuvakashela udokotela.

Kubantu abasengozini yokuqunjelwa i-retina, abanenkinga yesifo sikashukela, unyawo lwesifo sikashukela, isifo sezinzwa kanye nesifo senhliziyo (konke lokhu kuyizinkinga zohlobo I nesifo sikashukela II), ukuqeqeshwa kakhulu (ikakhulukazi uhlobo lwe-aerobic) kuphambene. Iziguli ezinjalo kufanele zikhethe uhlobo oluhlukile lomsebenzi womzimba: abanye odokotela batusa i-aqua aerobics. Kodwa noma sinesifo sikashukela esiyinkimbinkimbi, imfundo yezomzimba ngomthamo ofanele izoba lukhulu.

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