Ukugijima nokuhamba noshukela

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Mayelana nokubaluleka kwemfundo yomzimba

Ukufundiswa ngokomzimba ngesifo sikashukela, empeleni kuyingxenye yokwelashwa.
Ukube belashwa kakhulu njengokuthatha umuthi, isimo seziguli besingaba ngcono kakhulu. Imfihlo yemiphumela ezuzisayo yokuqeqeshwa ngokomzimba ukuthi ukwanda kwemisipha ibamba ushukela kangcono futhi kudinga imithamo ephansi ye-insulin. Ngakho-ke, ukuphazamiseka kwe-metabolic okuholele kulesi sifo, uma kungaqedwa ngokuphelele, bese kuncipha kakhulu.

Isifo sikashukela i-mellitus kwesinye isikhathi sibizwa ngokuthi akusona isifo, kepha indlela yokuphila. Kudinga ukudla okuthile, ukuthatha imishanguzo esimisweni, irejimeni yokusebenza komzimba nokuqapha njalo. Lesi sifo singasigcinwa uma ufunda ukuphila naso ngendlela efanele.

Ukuzivocavoca okwenziwe ngendlela ejwayelekile futhi okungenzeka kuyingxenye ebalulekile yendlela ehlanganisiwe yokwelashwa. Kuphinde kwasungulwa nokuthi kwezinye izimo umuntu othile ukwelashwa okuphelele kwesifo sikashukela kungenzeka ngenxa yezemidlalo.

Amakilasi wemfundo eyakhelwe kaningi asebenza ukuvikela ukukhuluphala, ukuvimbela ukukhula kwezinkinga zenhliziyo, ukukhulisa amandla okusebenza komuntu nokumelana nomzimba, ukwengeza ubungqabavu namandla.

Umphumela omuhle omuhle wokuzivocavoca uthuthukile we-metabolism kanye ne-digestibility ethuthukisiwe yoshukela. Ngakho imithamo emincane yesidakamizwa iyadingeka futhi ngisho nokuqothula ngokuphelele ukuncika kwe-insulin kungenzeka.

Ukuhamba njengengxenye yokwelashwa

Omunye wemidlalo engcono kakhulu yesifo sikashukela ukuhamba. Ukuhamba okulula sekuvele kuwumsebenzi womzimba ogcwele umzimba, onomthelela ekhiqizweni kwamahhala wenjabulo, imisipha yamathoni, kuthuthukisa ukuthathwa kweglucose. Futhi-ke, ngokulingana futhi kufanelekile izidingo zomthwalo womzimba kuzovimbela ukubukeka kwesisindo ngokweqile, okwandisa isimo sezempilo kuphela.

Ukuhamba ngezinyawo kungukukhetha okungcono kakhulu kubantu asebekhulile noma abagulayo, akugcwala imithamo eyeqile kanye nokwenza ngokweqile ngokungadingekile.
Njengendlela yokwelapha, ukuhamba kuzokuvumela ukuthi ugcine izicubu zakho zibunjiwe, zishisa amakhalori, zilondoloze amandla nomoya omuhle. Ngohlobo olufanele lokuqeqeshwa komuntu ngamunye, akuyingozi nangayiphi imiphumela emibi.

Kodwa-ke, kunenkinga eyodwa okufanele ihlale ikhunjulwa njalo. Ngemuva kokuqeqeshwa ngokomzimba, noma okuncane, i-hypoglycemia kungenzeka, okungukuthi, ukwehla okukhulu kwe-glucose, ngakho-ke ngaso sonke isikhathi kufanele uphathe imikhiqizo ye-carbohydrate.

Ngesifo esiyinkimbinkimbi futhi esiyingozi njengoshukela, ukuhamba cishe kuyindlela enhle yokuqeqeshwa kwezemidlalo. Uma ukudla okulinganiselayo, kuboniswane nodokotela osebenza ngokuqina ngokomzimba mayelana nokuzivocavoca okungase kube khona ngokomzimba, futhi ukuphuza i-insulin kungalungiswa, ungaqala ngokuphepha ukuqeqeshwa.

Kunemihlahlandlela embalwa elula yezemidlalo yabanesifo sikashukela.

  1. Ngaphambi kokuqeqeshwa, udinga ukukala ushukela.
  2. Kufanele kube ngumkhuba wokuhlala uthwala ukudla okuqukethe i-carbohydrate, njengoshokoledi noma ushukela. Ngemuva kokuqeqeshwa, kufanele udle isithelo esimnandi, uphuze ujusi. Uma izinga lakho ushukela liphansi, isidlo se-carbohydrate singadingeka ngesikhathi sokuzivocavoca.
  3. Ukulayisha ngokweqile nokusebenza ngamandla kuyaphulwa. Imithwalo kufanele ikhule kancane futhi ngaphandle kokucindezela ngokweqile.
  4. Okokuqala, udinga ukukhetha izicathulo ezikhululekile nezisezingeni eliphezulu. Khumbula ukuthi kuma-diabetes, noma yiliphi inxeba nokuhlikihla kungaba yinkinga enkulu, ngoba kuzothatha isikhathi eside ukuphulukisa. Izicathulo ezinhle ziyisihluthulelo senduduzo, ukuphepha nenjabulo kusuka ekuqeqesheni.
  5. Amakilasi kufanele abe ejwayelekile, ngezikhathi ezithile ukuzivocavoca komzimba kungacindezela kakhulu umzimba, hhayi inzuzo, futhi ngeke alethe umphumela oyifunayo.
  6. Ungazibandakanyi nesisu esingenalutho - lokhu ngokuqinisekile kuzoholela ekwehleni okubukhali kwamazinga kashukela. Okuhle kunakho konke, uma isifundo sizokwenzeka ekuseni, amahora amabili kuya kwamathathu ngemuva kokudla okugcwele.
  7. Inkomba yokuqala ukuqeqeshwa njalo kwezemidlalo yisifo sikashukela soshukela sohlobo lokuqala 1 nohlobo 2. Ngaphezu kwalokho, isikhathi kufanele sikhethwe ngawowonke umuntu - ukusuka emizuzwini engu-15 yohambo lokuzilibazisa luhambo oluya eqoqweni lezemidlalo elinamandla.
Izingozi ezinkulu i-hypoglycemia noma i-hyperglycemia.
  • Ukuze uvimbele ukwehla okukhulu kwezinga likashukela (hypoglycemia), udinga ukuqapha ngokuqinile izondlamzimba, ukuvivinya umzimba ngasikhathi sinye futhi ungephuli imvamisa yokuqeqeshwa, futhi ulinganise izinga likashukela ngaphambi kweklasi. Udokotela onguchwepheshe obheka isiguli kumele avumelanise ngokucophelela ukudla nokwelashwa kwe-insulin kucatshangelwa ukusebenza komzimba. Ukuphuza uketshezi oluningi kuyanconywa futhi.
  • I-Hyperglycemia - ukwanda kwamazinga kashukela - kungaholela ngisho nasethokomeni. Ezigulini ezinesifo sikashukela sohlobo 2 esinamazinga kashukela amaningi, ukuzivocavoca kungahle kube nokuphikiswa. Kulabo abaneminyaka engaphezu kwengama-35 abanesifo sikashukela esihlala isikhathi eside kuneminyaka eyi-10-15, kunconyelwa ukwenza izivivinyo ngaphambi kokubeka irejimeni yokuqeqesha. Kunezici ezengeziwe zobungozi, njenge-atherossteosis noma ukubhema, eziqinisa ukwelashwa futhi zingaba isithiyo ekuqaliseni ukuhamba nemidlalo jikelele.

Ukuhamba Nordic

Lolu hlobo lomthwalo luvame ukusetshenziswa ekwelapheni ngokomzimba, ekubuyiselweni kohlelo lwe-musculoskeletal, ekuvimbeleni izifo zenhliziyo.

Kusanda kuvela umncintiswano ophelele emidlalweni ephelele, ukuhamba kweNordic kungenye yezemidlalo ehamba phambili kwabangebona ochwepheshe. Ekuhambeni kwe-Nordic, kulula ukuguqula ubukhulu ngokuhambisana nezidingo zomzimba ngamunye, ngasikhathi sinye, uqeqesha futhi ugcina cishe u-90% wayo yonke imisipha ithoni.

Izitolo zezemidlalo zithengisa izinti ezikhethekile ngoba izinti zobude obungafanele zithwala amadolo nomgogodla. Lo mdlalo ongajwayelekile unikeza umthwalo olula olinganiselayo kuzo zonke izinhlelo nemisipha yomzimba, ithuthukisa kakhulu inhlala-kahle nokungavikeleki, futhi okubaluleke kakhulu, ifinyeleleka kubantu abanezifo eziningi futhi cishe kunoma iyiphi iminyaka.

Ijubane lokunyakaza likhethwa ngawodwana, azikho izindinganiso, okuwusizo kakhulu kuzoba amakilasi aphethwe ngejubane lakho nangamandla anele ahambisana nomzimba wakho. Izinduku zisetshenziselwa ukuncika kuzo bese zihlehla, ziqhubekela phambili.

Ukuhamba kwe-Nordic kuya ngokuya kudumile phakathi kwabanesifo sikashukela njengendlela ephumelelayo yokubhekana nezimpawu zesifo futhi sithuthukise isimo somzimba.

Ukugijima

Ukugijima kungenza okuhle ezigulini esigabeni sokuqala sesi sifo, ngaphandle kokukhuluphala kakhulu futhi uma kungekho ezinye izinto ezingobungozi. Uma ukuhamba ngesimo esikhanyayo kukhonjiswe wonke umuntu, ukujaha kulawulwa ngokuqinile.

Contraindication:

  1. Ukukhuluphala ngokweqile, ngokweqile ngaphezu kwama-20 kg.
  2. I-retinopathy
  3. Uhlobo olunzima lwesifo sikashukela, lapho kunzima ukulawula amazinga kashukela futhi ulindele imiphumela yokuxineka okusebenzayo.

Ukugijimisa uhlobo oluhle cishe lokuzivocavoca lweziguli ezinesifo sikashukela esibuhlungu noma ekuqaleni kwesifo. Ukushiswa kilojoule okusebenzayo nokwakhiwa kwemisipha kuhlanganiswa nokudla okwenziwe kahle nemithi kungenza i-metabolism ngokuphelele noma kunciphise ukubonakaliswa kwesifo kube okungenani.

Amakilasi wokugijima nawo awangaqalwa ngokushesha futhi ngokushesha ngemithwalo esindayo. Amakilasi okuqala ahlelwe kahle njengokugijima ngokuhamba, njengoba ngaphambili enwebekile futhi ethuthukiswa kahle. Ukuqina kwama-run kufanele kukhushulwe kancane, kungazibandakanyi ngenkani futhi kungazami ukufinyelela noma yimaphi amamaki wejubane. Umgomo wemfundo yokuzivocavoca hhayi ukubeka irekhodi, kepha ukuthuthukisa imetabolism nempilo.

Ukuzivocavoca umzimba okunengqondo kuphela okuzosiza ukunciphisa izingozi zokukhuluphala, izifo zenhliziyo nemithambo yegazi, ukungaboni futhi kuqinise ukungatheleleki komzimba. Ukubaluleka kwesifo sikashukela semidlalo ehlelwe kahle akunakunyakaziswa. Akukho ukudla nezidakamizwa ezingathatha indawo yokuqinisa umzimba nokuphulukisa ukuzikhandla komzimba.

Akunampendulo eqondile yokuthi yimuphi umdlalo okuwukuphela kwento enhle kwabanesifo sikashukela. Kepha umbono wendlela yokuphila enempilo uphakamisa ukuthi kufanele uziphathe ngokuzivocavoca njengoba impilo yakho ivumela. Uma ungagijima futhi udokotela ekuvumela ukuqeqeshwa okunjalo okukhulu, ungabi lazy futhi uthathe indawo yokuhamba ngokuhamba. Futhi ungakhohlwa ukuthi ngezikhathi ezithile abantu bayakwazi ukuphatha ngokuphelele ushukela ngenxa yemithwalo efanelekile nokuzivocavoca umzimba.

Ubuvila nokungafuni ukuguqula indlela yokuphila ejwayelekile kuzoholela ekutheni ngelinye ilanga kuvela ukuthi awukwazi ukukhokhela ukunyakaza okukodwa ngaphandle kokukhathazeka ngamazinga kashukela.

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