Izifundo zomzimba zesifo sikashukela. Ukuzivocavoca ngesifo sikashukela

Isifundo somzimba esiqine siyizinga elilandelayo kuhlelo lwethu lokwelapha isifo sikashukela sohlobo 2, ngemuva kokudla okune-carb ephansi. Isifundo somzimba siyadingeka impela, sihambisana nokudla ukudla okune-carbohydrate ephansi, uma ufuna ukwehlisa isisindo ngohlobo 2 sikashukela kanye / noma wandise ukuzwela kwamangqamuzana ukuya ku-insulin. Ngokwesifo sikashukela sohlobo 1, isimo siyinkimbinkimbi kakhulu. Ngoba ezigulini ezinalolu hlobo sikashukela, ukuvivinya umzimba kungaba nzima ukulawula ushukela wegazi. Noma kunjalo, kulokhu, izinzuzo zemfundo yezomzimba zedlula kude ukuphazamiseka kwazo.

Izifundo zomzimba zesifo sikashukela - ubuncane bezindleko nomzamo, izinzuzo ezinkulu zezempilo

Ngaphambi kokuqala ukuhlanganyela emfundweni yokuzivocavoca, kungakuhle ukuthi ukudingide lokhu nodokotela wakho ukuze anikeze ithuba lokuya phambili. Ngoba kukhona uhlu olukhulu lwe-contraindication lwezinhlobo ezahlukahlukene zokuzivocavoca zohlobo 1 nohlobo 2 lwesifo sikashukela. Kodwa-ke, siyaqonda ukuthi empeleni, bambalwa abanesifo sikashukela abazobonisana nodokotela ngemfundo yabo yomzimba. Ngakho-ke, esihlokweni esingezansi sinikeza uhlu lwe-contraindication futhi sihlaziye ngokucophelela.

Kungani uvivinya ushukela

Ngaphambi kokunikeza izincomo ngemfundo yomzimba yohlobo 1 noma isifo sikashukela 2, ake sibone ukuthi kungani kubalulekile lokhu. Uma uqonda kahle ukuthi yiziphi izinzuzo ezinkulu zokuzivocavoca umzimba okuzozilethela zona, khona-ke maningi amathuba lapho uzolandela khona izeluleko zethu.

Kunobufakazi bokuthi abantu abesekela imisebenzi yokuzivocavoca empeleni baba yintsha. Iminyaka yabo yesikhumba ihamba kancane kunontanga. Ngemuva kwezinyanga zokufunda njalo ngokomzimba ngesifo sikashukela, uzobukeka ungcono futhi abantu bazoqala ukukubona lokho. Imvamisa abakusho ngokuzwakalayo ngoba bayaba nomona, kepha imibono yabo inekhono kakhulu. Mhlawumbe izinzuzo ezitholwa yimfundo yokuzivocavoca umzimba ngokuletha injabulo zizokukhuthaza ukuthi unamathele ngokucophelela kwezinye izincomo zethu zokulawulwa kwesifo sikashukela.

Kwesinye isikhathi abantu baqala ukuzivocavoca ngoba kudingeka. Kepha imvamisa akukho okuhle okuphuma kulemizamo enjalo, ngoba imiswa ngokushesha. Uzohlanganyela njalo emfundweni yomzimba, uma kuzoba mnandi. Ukuze wenze lokhu, izingqinamba ezimbili kufanele zixazululwe:

• Khetha uhlobo lomzimba oluzokujabulisa, futhi lungakuqedi amandla.
• Hlanganisa ngokuhlangana imfundo yomzimba esigqingweni sakho sempilo.

Labo abadlala imidlalo esezingeni le-amateur bathola izinzuzo ezinkulu kulokhu. Baphila isikhathi eside, bagula kancane, babukeka bebancane futhi bejabule ngokwengeziwe. Abantu abasebenza ngokomzimba abanazo nhlobo izinkinga zempilo ezihlobene nobudala - umfutho wegazi ophakeme, isifo samathambo, ukushaya kwenhliziyo. Ngisho nezinkinga zememori ekugugeni zivame kakhulu. Noma esegugile, anamandla anele okubhekana ngokujwayelekile nezibopho zawo emsebenzini nasekhaya.

Ukuvivinya umzimba kufana nokonga imali yediphozi yasebhange. Njalo ngemizuzu engama-30 oyisebenzisa namuhla ukuze ugcine usufanele kuzokhokha kaningi kusasa. Izolo nje, ubukhubazekile, uhamba izitebhisi nje ezimbalwa ukhuphuka izitebhisi. Kusasa uzondiza phezulu kulesi sitebhisi. Uzoqala ukubukeka futhi uzizwe umncane impela. Futhi konke lokhu kungasaphathwa iqiniso lokuthi ukuzivocavoca umzimba kuzokunikeza ubumnandi obuningi manje.

Ukuthi imfundo yomzimba imnandi kanjani futhi ikusiza kanjani wehlise isisindo.

Ngesikhathi sokuzivocavoca, inani elincane lamafutha liyaphela, ngaphandle kokuthi wenza umsebenzi wezemidlalo amahora amaningi nsuku zonke. Ukuzivocavoca kusiza ukulawula isisindo ngokweqile futhi kusebenze ukunciphisa umzimba. Kepha lokhu akwenzeki ngendlela eqondile. Ngenxa yemfundo yokuzivocavoca, abantu abaningi mancane amathuba okudla ngokweqile. Futhi uma ngempela bafuna ukudla, khona-ke bayozimisela ngokwengeziwe ukudla amaprotheni kunama-carbohydrate. Isizathu salo mphumela omangalisayo kucatshangelwa ukuthi sikhiqizwa kakhulu sama-endorphin ebuchosheni ngesikhathi sokuzivocavoca ngamandla.

Ama-endorphin “izidakamizwa” zemvelo ezikhiqizwa engqondweni. Banciphisa izinhlungu, bandisa imizwa futhi banciphise isifiso sokudla ngokweqile ama-carbohydrate. Uma isifo sikashukela singalawulwa kahle, ama-endorphin ayancishiswa. Futhi uma ugcina umsebenzi wakho womzimba, khona-ke wona okuphambene nalokho ukhuphuka kakhulu. Ama-endorphin abizwa nangokuthi “ama-hormone enenjabulo”. Basinikeza injabulo yemfundo yokuzivocavoca.

Esihlokweni esithi “Ungalahla Kanjani Isisindo Sikashukela,” sichaze ukuthi ukukhuluphala kuqina kanjani ngokwephethini yomjikelezo omubi. Izifundo zomzimba zinikeza "umbuthano onobubi" ofanayo, okuphambene nalokho, ngoba uyasiza. Lapho ufunda ukuzwa injabulo yokukhiqizwa okwengeziwe kwama-endorphin, uzodonswa ekuqeqesheni kaninginingi. Isibalo esincane noshukela wegazi ojwayelekile siba ngamabhonasi amanye amnandi.

Izifundo zomzimba zohlobo 1 sikashukela

Iziguli ezinesifo sikashukela sohlobo loku-1, esinolwazi oluningi, ngaphambi kokuqala uhlelo lwethu lokwelashwa, zivame ukuba nesifo sokwehla kushukela iminyaka eminingi. Ukunyuka ushukela kubangela ukukhathala okungapheli nokucindezelwa. Esimweni esinjalo, abanaso isikhathi semfundo yokuzivocavoca, futhi ngenxa yalokho indlela yokuphila yokuhlala idlise izinkinga zabo. Isifundo somzimba sohlobo 1 sikashukela sinomphumela oyinkimbinkimbi ngokulawula ushukela wegazi. Kwezinye izimo, angeke kwehle nje kuphela, kepha futhi kwandise noshukela. Ukugwema lokhu, udinga ukunaka ngokwanele ukuzithiba, futhi i-athikili engezansi ichaza ngokuningiliziwe ukuthi ungakwenza kanjani.

Kodwa-ke, izinzuzo zokuvivinya umzimba zikhulu izikhathi eziningi kunemisebenzi ayilethayo. Sincoma kakhulu imfundo yasemzimbeni yohlobo 1 sikashukela ukuze uhlale ulungile. Uma uvivinya umzimba ngamandla futhi njalo, lapho-ke ungaba nempilo engcono kakhulu kunontanga yakho abangenaso isifo sikashukela. Imidlalo ye-Amateur izokunikeza amandla amaningi okubhekana kalula nezibopho emsebenzini nasekhaya. Uzoba namandla amaningi nomdlandla wokulawula kahle ushukela wakho.

Iziguli ezinesifo sikashukela sohlobo 1 ezivivinya njalo umzimba zingalandela inkambo yokudla bese zikala ushukela wazo wegazi kaningi kunalabo abavilaphayo. Lokhu kufakazelwa izifundo ezinkulu.

Izifundo zomzimba esikhundleni se-insulin eluhlobo 2 sikashukela

Ngohlobo 2 sikashukela, ukuvivinya umzimba kubaluleke kakhulu ngoba kwandisa ukuzwela kwamangqamuzana ukuya ku-insulin, okungukuthi, kunciphisa ukumelana ne-insulin. Kufakazelwe ukuthi ukukhula kwemisipha ngenxa yokuqeqeshwa kwamandla kunciphisa ukumelana ne-insulin. Lapho wenza ukugijima noma ezinye izinhlobo ze-Cardio ukusebenzisa, izicubu zemisipha azikhuphuki, kepha umphumela omangazayo ofanayo uyabonakala. Vele, ungathatha amaphilisi weSiofor noma we-Glucofage, akhulisa ukuzwela kwamangqamuzana ukuya ku-insulin. Kodwa ngisho nokuzivocavoca okulula kakhulu kuyenza ikhululeke kakhudlwana.

Ukumelana ne-insulin kuhlobene nesilinganiso samafutha esiswini nasesinqeni esilinganisweni semisipha. Ukukhuluphala okuthe xaxa nemisipha emincane emzimbeni, kuba buthaka ukuzwela kwamangqamuzana ukuya ku-insulin. Lapho umzimba wakho uqeqeshwa ngokwengeziwe, imithamo ephansi ye-insulin emjekiseni oyodinga. Futhi i-insulin encane ijikeleza egazini, amanoni amancane azofakwa. Ngemuva kwakho konke, siyakhumbula ukuthi i-insulin yi-hormone eyinhloko ekhuthaza ukukhuluphala futhi ivimbele ukwehla kwesisindo.

Uma uqeqesha kanzima, khona-ke ngemuva kwezinyanga ezimbalwa zokufunda ngokomzimba, ukuzwela kwakho kwe-insulin kuzokhula. Lokhu kuzokwenza lula ukunciphisa umzimba futhi kwenze kube lula kakhulu ukugcina ushukela wegazi ojwayelekile. Konke lokhu kuzoholela eqinisweni lokuthi amaseli we-beta asele we-pancreas akho azosinda, futhi abanesifo sikashukela abaningi abakwazi ukukhansela imijovo ye-insulin. Uhlobo lwesifo sikashukela sohlobo 2, kumaphesenti angama-90, kuphela yilezo ziguli ezivilaphayo ukuvivinya umzimba ngokuhlangana nokudla okune-carbohydrate ephansi kuphela okufanele zifake i-insulin. "Ungagxuma" kanjani kusuka ku-insulin eluhlobo 2 sikashukela kuchazwe ngokuningiliziwe esihlokweni esithi "Aerobic and Anaerobic Exercise".

Yini ukuzivocavoca okulungele ushukela

Ukuzivocavoca ngokomzimba kweziguli ezinesifo sikashukela esizoxoxa ngakho kuhlukaniswe amandla nokusebenzisa i-Cardio. Ukuzivocavoca amandla - lokhu kuphakamisa isisindo ejimini, isb. Ukwakhiwa komzimba, kanye nama-push-ups nama-squats. Funda kabanzi mayelana nokuQinisekiswa kwamandla (okwakha umzimba) kwesifo sikashukela. Ukuzivocavoca kwe-Cardio - qinisa uhlelo lwezinhliziyo, yenza umfutho wegazi ngokwejwayelekile futhi uvikele ukushaya kwenhliziyo. Uhlu lwabo lubandakanya ukugijimela, ukubhukuda, ukuhamba ngamabhayisekili, ukushushuluza, ukuhambisa umugqa, njll. Funda kabanzi ku "Exercises for the system of pelo." Kuzo zonke lezi zinketho, okungabizi kakhulu futhi okuthuthuke kahle ekusebenzeni kungukuqhutshwa kokuphumula kokuphumula.

Lapha ngincoma ukuthi incwadi kaChris Crowley “Encane minyaka yonke.” Le ncwadi enhle yokuthi ungazisebenzisa kanjani izifundo zakho zomzimba ukwelula impilo yakho futhi uthuthukise ikhwalithi yayo. Incwadi oyithandayo yabathatha umhlalaphansi baseMelika. Ngikholwa ukuthi abantu asebathatha umhlalaphansi kanye nabantu abanesifo sikashukela kabayifanele impilo ejwayelekile kunabantu baseMelika, ngakhoke ngigxeka kakhulu ukwazisa abafundi ngale ncwadi.

Umlobi wayo, uChris Crowley, useneminyaka ecishe ibe ngu-80 ubudala. Kodwa-ke, usesimweni esihle kakhulu, usebenza ejimini, Ukushushuluza ebusika nokuhamba ngamabhayisekili ehlobo. Igcina imimoya emihle futhi iyaqhubeka nokusithokozisa njalo ngamavidiyo amasha akhuthazayo (ngesiNgisi).

Kwezinye izihloko zokuqina kwesifo sikashukela ezihlobene nesifo sikashukela-Med.Com, sincoma ezinye izincwadi ezimbalwa. Uma imininingwane ekuwebhusayithi yethu ibonakala inengqondo futhi ilusizo kuwe, qiniseka ukuthi uyithola futhi ufunda izincwadi futhi. Ngoba izindatshana ezichaza izindlela zokufunda zomzimba ezifanele zesifo sikashukela ziphezulu kakhulu. Ngokuyisisekelo, sigxila ezinkulumweni ezinkulu ozothola emidlalweni yama-amateur. Futhi izindlela zichazwa ngokuningiliziwe ezincwadini. Ngubani ofuna - ukuzithola kalula nokuzitadisha.

Enye yemigomo ephambili kaChris Crowley: "Ukuqeqeshwa ngeCardio kusindisa impilo, nokuzivocavoca ngamandla kuyenza ifanele." Ukuziqeqeshela uhlelo lwenhliziyo kuvimbela ukuhlaselwa yinhliziyo, ngaleyo ndlela kusindisa impilo futhi kuyelule. Amakilasi ejimini aphulukisa ngokuyisimangaliso izinkinga ezihlobene nobudala. Ngesizathu esithile, babuyela kubantu asebekhulile amandla okuhamba iqonde, enhle, njengasebusheni, ngaphandle kokukhubeka noma ukuwa. Ngakho-ke, ukuqeqeshwa kwamandla kwenza impilo ifanele.

Umqondo uwukuthi zombili lezi zinketho zokuzivocavoca zifiselekile ukuhlanganisa. Namuhla uqinisa uhlelo lwakho lwenhliziyo ngokusebenza noma ukubhukuda, futhi kusasa uya ejimini.

Yini okufanele ibe uhlelo oluhle lokuzivocavoca lwesifo sikashukela? Kumele ihlangabezane nemibandela elandelayo:

• Yonke imikhawulo ehambisana nezinkinga zesifo sikashukela esivele yathuthukiswa kuwe iyalandelwa.
• Izindleko zezingubo zezemidlalo, izicathulo, imishini, ubulungu bokuzivocavoca kanye / noma izindleko zamachibi kufanele kube ezingabizi.
• Indawo yamakilasi akufanele ibe kude kakhulu, ongayifinyelela.
• Uzinike isikhathi sokuzivocavoca okungenani zonke ezinye izinsuku. Futhi uma usuvele uthathe umhlalaphansi - kungakuhle kakhulu ukuqeqesha nsuku zonke, izinsuku eziyi-6 ngesonto, okungenani imizuzu engama-30-60 ngosuku.
• Kukhethwa izivivinyo zokuzivocavoca ukuze kwakhiwe imisipha, amandla nokukhuthazela.
• Uhlelo luqala ngomthwalo omncane, othi kancane kancane ukhuphuke ngokuhamba kwesikhathi "ngenhlala kahle."
• Ukuzivocavoca kwe-Anaerobic kweqembu elifanayo lemisipha akwenziwa izinsuku ezi-2 zilandelana.
• Awunaso isilingo sokujaha amarekhodi, ukwenzela injabulo yakho.
• Ufundile ukujabulela imfundo yomzimba. Lesi yisimo esibucayi sokuthi uqhubeke nokuzivocavoca njalo.

Ubumnandi bokuzivocavoca bunikeza ukukhululwa kwama-endorphin, "ama-hormone enenjabulo". Into esemqoka ukufunda ukuthi ungayizwa kanjani. Ngemuva kwalokho, kunethuba lokuthi uzozivocavoca njalo. Eqinisweni, abantu abavivinya umzimba njalo bakwenza lokhu nje ngenjongo yokuzijabulisa kwama-endorphin. Futhi ukwenza ngcono impilo, ukunciphisa umzimba, ukuncoma abobulili obuhlukile, impilo ende futhi ukulawula kahle ushukela kungaba yimiphumela emibi kuphela. Ungakujabulela kanjani ukugijimela noma ukubhukuda ngentokozo - kunezindlela esezifakazelwe, funda ngazo esihlokweni esithi "Izivivinyo zohlelo lwezinhliziyo kwisifo sikashukela".

Ukuthi ngokomzimba imfundo yehlisa kanjani imithamo ye-insulin

Uma uhlanganyela njalo kunoma yiluphi uhlobo lokuvivinya umzimba, khona-ke ezinyangeni ezimbalwa uzozwa ukuthi i-insulin ngokwengeziwe futhi nokwehla ngempumelelo ushukela wegazi lakho. Ngenxa yalokhu, umthamo we-insulin emijovo uzodinga ukwehliswa kakhulu. Lokhu kusebenza ezigulini ezinesifo sikashukela sohlobo 1 nohlobo 2. Uma uyeka ukuzivocavoca, khona-ke lo mphumela uphikelela amanye amasonto ama-2. Kubalulekile ukuthi iziguli ezelapha ushukela wazo ngemijovo ye-insulin zihlelele kahle. Uma uthatha uhambo lwebhizinisi lwesonto futhi ungeke ukwazi ukuzivocavoca umzimba lapho, khona-ke ukuzwela kwakho kwe-insulin akunakwenzeka ukuthi kube kubi. Kepha uma uhambo olunzima luthatha isikhathi eside, lapho-ke kufanele ukuthi uphathe insulin enkulu.

Ukulawulwa kweshukela egazini ezigulini ezinesifo sikashukela esincike ku-insulin

Ukuzivocavoca kunomthelela oqondile kushukela wegazi. Ngaphansi kwezimo ezithile, imfundo yokuzivocavoca ayikwazi nje ukwehlisa ushukela wegazi, kodwa futhi ilikhulise. Ngenxa yalokhu, ukusebenza ngokomzimba kungenza ukuthi isifo sikashukela silawule kancane nzima kulabo abalashwa ngemijovo ye-insulin. Kunoma ikuphi, izinzuzo ezilethwa yimfundo yezomzimba zinhle kakhulu ngohlobo 1 noma isifo sikashukela 2, futhi zidlula kude ukuphazamiseka. Ukwenqaba ukuzivocavoca umzimba kushukela, kusobala ukuthi uzibeka empilweni elusizi esikhundleni somuntu okhubazekile.

Ukuzivocavoca kudala izinkinga kubantu abathatha amaphilisi kashukela, okuvuselela ama-pancreas ukukhiqiza i-insulin ethe xaxa. Sincoma kakhulu ukuthi uyeke la maphilisi, uwafaka okunye ukwelashwa kwesifo sikashukela. Ukuthola eminye imininingwane, bheka uhlobo 2 sikashukela nohlobo 1 sikashukela.

Ezimweni eziningi, ukuzivocavoca kwehlisa ushukela, kepha kwesinye isikhathi bayalukhulisa. Ukufundiswa ngokomzimba kushukela, njengomthetho, kwehlisa ushukela wegazi, ngoba emangqamuzaneni inani lamaprotheni - abathutha ushukela - liyanda. Ukuze ushukela wehle, izimo eziningana ezibalulekile kufanele zibhekwe ngasikhathi sinye:

• ukuzivocavoca umzimba kufanele kube kukhulu ngokwanele;
• ukugcwala okwanele kwe-insulin kufanele kugcinwe egazini;
• ukuqala ushukela wegazi akufanele kube phezulu kakhulu.

Ukugijima okunempilo, futhi okuvuselelekayo, esikufudumeza ngokufudumele kuzo zonke iziguli ezinesifo sikashukela, empeleni akulikhulisi ushukela wegazi. Njengokuhamba ngezinyawo. Kepha ezinye, izinhlobo ezisebenzayo zomzimba ngokomzimba ekuqaleni zingayandisa. Ake sibheke ukuthi kwenzeka kanjani lokhu.

Kungani imfundo yezomzimba ingakhuphula ushukela

Ukuzivocavoca ngokomzimba kobukhulu obulinganiselwe noma okusindayo - ukuphakamisa isisindo, ukubhukuda, i-spinap, ithenisi - ngokushesha kubangele ukukhishwa kwama-hormone okucindezela egazini. La mahomoni - epinephrine, cortisol, nabanye - anikeza isibindi isibonakaliso sokuthi kubalulekile ukuguqula izitolo ze-glycogen zibe ushukela.Kubantu abanempilo, ama-pancreas ngokushesha akhiqiza i-insulin eyanele ukuvimbela ukwanda koshukela wegazi. Njengokujwayelekile, ezigulini ezinesifo sikashukela konke kuyinkimbinkimbi ngokwengeziwe. Ake sibheke ukuthi ushukela wegazi uziphatha kanjani esimweni esinjalo ezigulini ezinesifo sikashukela sohlobo 2 nohlobo 2.

Ezigulini ezinesifo sikashukela sohlobo 2, isigaba sokuqala secretion se-insulin sithintekile. Funda kabanzi ngalokhu: "I-insulin ilawula kanjani ushukela wegazi ngokujwayelekile nokuthi yini eshintsha ngesifo sikashukela." Uma umuntu onjalo onesifo sikashukela ezibandakanya ngamandla emfundweni engokomzimba imizuzu eminingana, khona-ke kuqala ushukela wegazi lakhe uyakhuphuka, kodwa ekugcineni unciphe ukubuyela kokujwayelekile, ngenxa yesigaba sesibili sokukhiqizwa kwe-insulin. Isiphetho ukuthi ngesifo sikashukela sohlobo 2, ukuvivinya umzimba isikhathi eside kuyasiza.

Ngohlobo 1 sikashukela, lesi simo siyadida kakhulu. Lapha isiguli saqala ukuzivocavoca kakhulu ngokomzimba, futhi izinga likashukela wegazi lakhe lagxuma ngokushesha ngenxa yokukhishwa kwama-hormone okucindezela. Uma umuntu onesifo sikashukela esene-insulin encane egazini, khona-ke lonke leli glucose alinakungena emangqamuzaneni. Kulokhu, ushukela wegazi uyaqhubeka nokukhula, futhi amaseli agaya amafutha ukuze athole amandla awadingayo. Ngenxa yalokhu, umuntu uzizwa ebabaza futhi ebuthakathaka, kunzima kuye ukuqeqesha, bese kuba nezinkinga zesifo sikashukela ngokugcwala okugcwele.

Ngakolunye uhlangothi, ake sithi ufake injineli eyanele insulin ekuseni ukuze ulondoloze ushukela ojwayelekile wokuzila. Kodwa-ke, ukuvivinya umzimba kuthuthukisa isenzo se-insulin, ngoba kuvusa umsebenzi wabahambisa ushukela kuma-protein. Ngenxa yalokhu, umthamo wakho ojwayelekile we-insulin enwetshiwe ungaba mkhulu kakhulu esimweni sokuzivocavoca umzimba, futhi ushukela wegazi lakho uzokwehla kakhulu.

Kuzoba kubi ngokwedlulele uma ujova i-insulin enwetshiwe ezicutshini ezingasasebenzi ngaphezulu kwezicubu ezisebenza manje. Esimweni esinjalo, isilinganiso sokulethwa kwe-insulin esakhiweni somjovo siye egazini singakhuphuka kaningana, futhi lokhu kuzodala i-hypoglycemia enzima. Ngaphezu kwalokho, uma ngephutha wenza umjovo we-insulin we-intramuscular esikhundleni somjovo kumafuta angenasisekelo. Isiphetho: uma uhlela ukwenza imfundo yasemzimbeni, bese unciphisa umthamo we-insulin enwetshiwe ngo-20-50% ngaphambi kwesikhathi. Kudingeka ukuthi kwehliswe ngokunembe kangakanani kuzokhonjiswa ngomkhuba.

Kungcono ukuthi iziguli ezinesifo sikashukela esincike ku-insulin zingazivocavoci ekuseni amahora amathathu ngemuva kokuvuka. Uma ufuna ukuqeqesha ekuseni, lapho-ke ungadinga ukwenza eminye imijovo ye-insulin esheshayo ngaphambi kweklasi. Funda ngokuthi kuyini ukwenzeka kokusa kokusa. Sichaza nokuthi singayilawula kanjani. Kungenzeka ukuthi ungakwenza ngaphandle kwemijovo eyengeziwe ye-insulin efushane uma uzivocavoca ntambama.

Ukuvimbela nokucindezela kwe-hypoglycemia

Isihloko esikhulu: “I-Hypoglycemia kushukela. Izimpawu nokwelashwa kwe-hypoglycemia. "

Ebantwini abaphilile futhi ezigulini ezinesifo sikashukela sohlobo 2, i-hypoglycemia emnene ngesikhathi semfundo yezomzimba iyavikeleka, ngoba amanyikwe ayekela ukugculisa igazi nge-insulin yayo. Kepha ngesifo sikashukela sohlobo 1 asikho “umshuwalense” onjalo, futhi ngenxa yalokho i-hypoglycemia ngesikhathi semfundo yezomzimba kungenzeka kakhulu. Konke lokhu okungenhla akusona isizathu sokunqaba imfundo yezempilo yesifo sikashukela sohlobo 1. Futhi, izinzuzo zokuzivocavoca zedlula kude ubungozi nokungahambi kahle abazidalayo.

Iziguli ezinesifo sikashukela sohlobo 1 nohlobo 2 lwesifo sikashukela kufanele zigcine lezi zindlela ezilandelayo:

1. Musa ukuzivocavoca namuhla uma ushukela wakho wokuqala ukhulu kakhulu. Umkhawulo ojwayelekile ushukela wegazi ngaphezulu kwe-13 mmol / L. Ezigulini ezinesifo sikashukela ezinamathela ekudleni okuphansi kwe-carbohydrate, ngaphezulu kuka-9.5 mmol / L. Ngoba ushukela wegazi ophakeme ngesikhathi sokuvivinya umzimba uyaqhubeka nokukhula. Okokuqala udinga ukwehlise kube okwejwayelekile, futhi kuphela lapho wenza imfundo yezomzimba, kodwa hhayi ngaphambi ksasa.
2. Ngesikhathi semfundo yokuzivocavoca umzimba uvame ukukala ushukela wegazi nge-glucometer. Okungenani kanye njalo ngemizuzu engama-30-60. Uma uzwa izimpawu ze-hypoglycemia, hlola ushukela wakho ngokushesha.
3. Yehlisa umthamo we-insulin enwetshiwe ngo-20-50% ngaphambi kwesikhathi. Ukudonswa komthamo oludingekayo%% oqondile ongakusungula kuphela ngemiphumela yokuzihlola ngokwakho ushukela wegazi phakathi nangemva kokufunda ngokomzimba.
4. Phatha ama-carbohydrate asheshayo ukumisa i-hypoglycemia, ngenani le-3-4 XE, i.e.g amagremu angama-36-48. UDkt Bernstein uncoma ukuthi kugcinwe amaphilisi kashukela emacaleni anjalo. Futhi qiniseka ukuphuza amanzi.

Uma ulawula isifo sikashukela ngokudla okuphansi kwe-carbohydrate kanye nemithamo ephansi ye-insulin, lapho-ke uma kwenzeka une-hypoglycemia, ungadli okungaphezu kuka-0,5 XE ngesikhathi, isb. Akukho ngaphezu kwama-gramu ayi-6 ama-carbohydrate. Lokhu kwanele ukumisa i-hypoglycemia. Uma ushukela wegazi uqala ukwehla futhi - yidla enye i-0.5 XE, njalonjalo. Ukuhlaselwa kwe-hypoglycemia akusona isizathu sokudla kakhulu ama-carbohydrate futhi kubangele ukugxuma kushukela wegazi. Nakulokhu futhi: lokhu kuyincomo kuphela kulabo abanesifo sikashukela abayaziyo indlela yomthwalo ophansi, balandele ukudla okune-carbohydrate ephansi, bese bezilimaza ngemithamo ephansi ye-insulin.

Ezigulini ezinesifo sikashukela ezingalashwa ngemijovo ye-insulin noma ngamaphilisi agqugquzela ukukhiqizwa kwe-insulin ngamanyikwe, lesi simo silula. Ngoba imvamisa bayakwazi ukuvimba ukukhiqizwa kwe-insulin yabo uqobo uma ushukela wegazi wehla kakhulu. Ngakho-ke, abasongelwa nge-hypoglycemia enkulu ngesikhathi semfundo yokuzivocavoca. Kepha uma ujova i-insulin noma uthathe iphilisi lokwehlisa ushukela, ngeke usakwazi ukukhubaza noma ukumisa isenzo salezi zimali. Lesi ngesinye sezizathu esenza sincome ukufunda ukuthi yimaphi amaphilisi kashukela "alungile" futhi uwaphuze, futhi lawo “angalungile” - ukwenqaba.

Mangakhi ama-carbohydrate okufanele adliwe prophylactically ukuze ushukela uvamile

Ukuze ngesikhathi sokuzivocavoca, ushukela wegazi ungehli kakhulu, kunengqondo ukudla ama-carbohydrate amaningi ngaphambi kwesikhathi. Lokhu kuyadingeka "ukumboza" umsebenzi womzimba oluzayo. Kungcono ukusebenzisa amaphilisi kashukela kulokhu, hhayi okunye. Iningi leziguli ezinesifo sikashukela sohlobo 1 zidla izithelo noma amaswidi okulesi simo. Asikukhuthazi lokhu, ngoba umthamo wama-carbohydrate kuwo awuchazwanga kahle, futhi nawo aqala ukwenza ngokuhamba kwesikhathi.

Isipiliyoni sikhombisile ukuthi ukudla izithelo, ufulawa, noma amaswidi ngaphambi kokuzivocavoca kuphezulu kakhulu kushukela wegazi. Ngokusebenzisa ukudla okune-carbohydrate ephansi kanye nemithamo emincane ye-insulin, sigcina ushukela ojwayelekile kahle, njengabantu abanempilo ngaphandle kwesifo sikashukela. Ukuthola eminye imininingwane, bheka uhlobo 2 sikashukela nohlobo 1 sikashukela. Kodwa le ndlela idinga ukunemba okuphezulu. Ukuchezuka ngisho namagremu ambalwa ama-carbohydrate kuzoholela ekutheni kugxume ushukela wegazi, okuzoba nzima ukuwucima. Umonakalo ovela ngokugxuma okunjalo uzoba mkhulu kakhulu kunenzuzo oyithola ngokuzivocavoca umzimba.

Ukuze ulondoloze ukunemba okudingekayo, yidla amaphilisi kashukela ngaphambi kokufunda ngokomzimba, khona-ke ngesikhathi sokuzivocavoca, kanye "nokuphuthumayo" ukumisa i-hypoglycemia, uma kwenzeka. Ungasebenzisa amaphilisi we-ascorbic acid (uvithamini C) nge-glucose. Okokuqala, thola ukuthathwa nsuku zonke kwe-ascorbic acid. Bese ubheka ukuthi yiluphi uhlobo lwe-ascorbic acid olusezibhebheni. Imvamisa aqukethe ushukela oqinile, futhi kusuka ku-ascorbic acid igama elilodwa. Amathebhulethi anjalo athengiswa emakhemisi amaningi, nasezitolo zezitolo esitolo.

Yimuphi umthamo oqondile wama-carbohydrate okudingeka uwudle ukuze unxephezele umsebenzi womzimba, ungasungula kuphela ngecala nangephutha. Lokhu kusho ukuthi ngesikhathi sokuvivinya umzimba, uvame kudingeka ukuthi uhlole ushukela wegazi lakho nge-glucometer. Ungaqala ngemininingwane elandelayo yenkomba. Esigulini esinesifo sikashukela sohlobo 1, esinesisindo esingu-64 kg, 1 gram yama-carbohydrate azonyusa ushukela wegazi cishe ngu-0.28 mmol / L. Lapho umuntu eba nesisindo esingakanani, umphumela wamandla wama-carbohydrate kushukela wakhe wegazi. Ukuthola isibalo sakho, udinga ukwenza isilinganiso ngokuya ngesisindo sakho.

Isibonelo, isiguli esinohlobo 1 sikashukela sinesisindo esingu-77 kg. Ngemuva kwalokho udinga ukwehlukanisa ama-kg angama-64 kube ama-77 kg bese uwandisa ngo-0.28 mmol / l. Sithola cishe i-0,23 mmol / L. Enganeni enesisindo esingu-32 kg sithola u-0.56 mmol / L. Uyazicacisela lesi sibalo ngecala nangephutha, njengoba kuchazwe ngenhla. Manje thola ukuthi ingakanani ithebhulethi iqukethe, bese ubale inani elidingekayo.

Ngokwezifiso, amaphilisi kashukela aqala ukusebenza ngemuva kwemizuzu emi-3, futhi ukusebenza kwawo kuthatha imizuzu engama-40. Ukwenza ushukela wegazi wakho ube lula, kungcono ukungadli wonke umthamo wamathebulethi kashukela ngaphambi kokuziqeqesha, kepha ukuwaphule kube yizicucu futhi uwaphuze njalo imizuzu eyi-15 ngesikhathi sokuzivocavoca. Hlola ushukela wakho wegazi nge-glucometer njalo ngemizuzu engama-30. Uma kuvela ukuthi iphakeme, yeqa ukuthatha umthamo olandelayo wamathebulethi.

Kala ushukela wegazi lakho ngaphambi kokuba uqale ukusebenza kwakho, okungukuthi, ngaphambi kokuba usudle ukudla kwakho kokuqala kwamathebulegi eglue. Uma ushukela wakho ungaphansi kwe-3.8 mmol / L, bese uyiphakamisa ibe ejwayelekile ngokudla amanye ama-carbohydrate. Futhi mhlawumbe namuhla kufanele weqe ukusebenzisa. Okungenani ukunciphisa umthwalo, ngoba ngemuva koshukela wegazi ophansi uzozizwa ubuthakathaka amahora amaningi.

Kala ushukela wakho futhi ihora eli-1 ngemuva kokuzivocavoca. Ngoba noma umsebenzi wokuzivocavoca usuphelile, isikhathi esithile usengaqhubeka ukwehlisa ushukela wegazi. Ukuvivinya umzimba ngokweqile kungangehlisa ushukela aze afike emahoreni ayisithupha uma sebeqedile. Uma uthola ukuthi ushukela wakho uphansi, buyisela kokujwayelekile ngokuthatha ama-carbohydrate. Into esemqoka - ungadli ngokweqile ngamathebhulethi kashukela. Yidla ngokulingana ngangokunokwenzeka, kodwa hhayi ngaphezulu. Ithebhulethi ngayinye ingahlukaniswa ngesigamu futhi ibe izingxenye ezi-4, ngaphandle kokulimaza umphumela.

Iziguli ezinesifo sikashukela sohlobo 1 ezilandela ukudla okune-carbohydrate ephansi zingadinga ukuthatha ama-carbohydrate angaphezulu ezimweni lapho ukusebenza komzimba kukude, kepha kungengeqisi kakhulu. Isibonelo, lokhu ukuthenga noma ukupenda uthango. Ushukela ungehla kakhulu, noma usebenza kanzima amahora amaningi etafuleni. Ezimweni ezinjalo, theoretically, ungazama ukusebenzisa ama-carbohydrate ashubile esikhundleni samathebhulethi kashukela. Isibonelo, ushokoledi. Izithelo azifiseleki kakhulu ngoba zisebenza ushukela wegazi ngokuphelele kungalindelekile.

Ekusebenziseni, amaphilisi we-glucose okulawulwa kahle kukashukela asebenza kahle, futhi awafuni okuhle kokuhle. Kungcono ukuthi ungazami eminye imithombo yama-carbohydrate ngokumelene ne-hypoglycemia. Ikakhulu uma uvame ukuxhomekeka kuma-carbohydrate okudla, futhi bekunzima ukukulawula. Hlala kude nokudla okukulinga. Ngalo mqondo, amaphilisi kashukela awububi obuncane kakhulu.

Kunoma ikuphi, njalo phatha amaphilisi kashukela uma kwenzeka une-hypoglycemia! Ukuze ziqale ukwenza izinto ngokushesha, zingahlafunwa futhi zichotshozwe emlonyeni, zincibilike emanzini, bese ziginywa. Kunconywa ikakhulukazi ukuthi ukwenze lokhu uma usuhlakulele isifo sikashukela (ukubambezeleka kwegastric ngemuva kokudla).

Imikhawulo kwimfundo yokuzivocavoca yezinkinga zesifo sikashukela

Ngaphandle kwazo zonke izinzuzo, kukhona imikhawulo ethile kumakilasi emfundo yomzimba yohlobo 1 noma 2 isifo sikashukela. Uma zingalandelwa, khona-ke lokhu kungaholela enhlekeleleni, kuze kube bumpumputhe noma ukushaya kwenhliziyo kwithambeka. Ngakho-ke, sizocubungula le mikhawulo ngemininingwane engezansi. Kunoma ikuphi, ungakhetha uhlobo lomsebenzi wokuzivocavoca okuzokunikeza injabulo, ulethe izinzuzo futhi uzinze impilo ende. Ngoba okungenani ungahamba emoyeni omusha wazo zonke iziguli ezinoshukela ezihamba.

Ngaphambi kokuqala ukuzivocavoca, bonke abanesifo sikashukela belulekwa ngokuqinile ukuba babonane nodokotela. Sikuqonda kahle ukuthi empeleni bambalwa abazokwenza lokhu. Ngakho-ke, babhala isigaba esinemininingwane eminingi mayelana nokulinganiselwa kanye nokuphambana. Sicela usitadishe ngokucophelela. Kunoma ikuphi, sincoma ngokuqinile ukuthi uhlolwe futhi ubonane nodokotela wenhliziyo! Udinga ukuhlola isimo sohlelo lwakho lwezinhliziyo nobungozi bokuhlaselwa yinhliziyo. Ngemuva kwalokho ungasho ukuthi awuxwayiswanga.

Kunezimo ezinengqondo ezingabeka umkhawulo ekukhetheni kwezinhlobo zomsebenzi womzimba ongazifinyelela, kanye nokuvama nokuqina kokuzivocavoca. Uhla lwalezi zimo lubandakanya:

• iminyaka yakho
• isimo sohlelo lokuthinteka kwenhliziyo, kukhona ingozi enkulu yokuhlaselwa yisifo senhliziyo;
• isimo sakho somzimba;
• uma kukhona ukukhuluphala futhi uma kunjalo, aqine kangakanani;
• Uneminyaka emingaki unesifo sikashukela?
• Yiziphi izinkomba ezejwayelekile zoshukela wegazi;
• yiziphi izinkinga zesifo sikashukela esezivele sakhiwe.

Zonke lezi zinto kufanele zibhekwe ukuze kubhekwe ukuthi yiziphi izinhlobo zomsebenzi olungele wena, ezingathandeki, futhi ezivunyelwe ngokuphelele. Okulandelayo futhi uhlu lwezinkinga zesifo sikashukela nezifo ezihlanganyayo okudingeka uxoxe nodokotela wakho ngaphambi kokuqala amakilasi wokufunda ngokomzimba.

Enye ingozi enkulu kakhulu yemfundo yomzimba yesifo sikashukela ukukhulisa izinkinga zakho zomlenze. Kunethuba elikhulu lokulimala emlenzeni, futhi noma yimaphi amanxeba nokulimala kweziguli ezinesifo sikashukela kuzophulukisa kabi ikakhulukazi. Ukulimala emlenzeni kungaqhuma, kuqhume izibungu, nawo wonke umlenze noma unyawo kudinga ukunqunywa. Lesi yisimo esivame kakhulu. Ukugwema lokho, tadisha bese ulandela ngokucophelela imithetho yokunakekelwa kwezinyawo sikashukela.

Lapho ubuyisela ushukela wakho wegazi kokujwayelekile ngokudla okune-carbohydrate ephansi, ngemuva kwezinyanga ezimbalwa, ukuhanjiswa kwezinzwa emilenzeni kuya ngokuya kuqale ukululama. Uma ilulama kangcono, mancane amathuba okulimaza umlenze. Kodwa-ke, ukwelashwa okuvela kwisifo sikashukela sikashukela kuyinqubo ehamba kancane. Funda kabanzi: "Yini ongayilindela lapho ushukela wakho wegazi ubuyela kokujwayelekile."

Uhlelo lwenhliziyo

Wonke umuntu oneminyaka engaphezu kwengama-40, nabanesifo sikashukela abangaphezu kweminyaka engama-30, kudingeka ahlolwe futhi athole ukuthi imithambo yakhe ye-coronary ithinteka kangakanani ku-atherossteosis. Imithambo ye-coronary yilena ephakela inhliziyo ngegazi. Uma zihlanganiswe nezigcwethi ze-atherosulinotic, khona-ke kunokuhlasela kwenhliziyo kungenzeka. Lokhu kungenzeka ikakhulukazi ngesikhathi sokunyuka kwengcindezi enhliziyweni, lapho uzivocavoca noma uvalo. Okungenani, udinga ukudlula kuyi-electrocardiogram, ngisho nangcono - i-ECG enomthwalo. Imiphumela yalezi zivivinyo kufanele ixoxwe nodokotela omuhle wezinhliziyo. Uma ekuthumelela ukuthi uzohlolwa ezinye noma uyohlolwa - nazo zidinga ukuphumelela.

Kuyelulekwa kakhulu ukuthenga umgadi wokushaya kwenhliziyo futhi uyisebenzise ngesikhathi sokuqeqeshwa. Isilinganiso senhliziyo esivunyelwe kakhulu sibalwa ngefomula "engu-220 - iminyaka ngeminyaka". Isibonelo, kumuntu oneminyaka engama-60 lokhu kubhajwa okungu-160 ngomzuzu. Kepha lesi yisilinganiso senhliziyo esiphakeme kakhulu. Kungcono ukungasondeli kuye. Ukuzivocavoca okuhle yilapho usheshisa inani lokushaya kwenhliziyo yakho liye ku-60-80% yobukhulu be-theoretical. Ngokwemiphumela yokuhlolwa, udokotela wenhliziyo angasho ukuthi ukushaya kwakho okuvumelekile okuphezulu kufanele kube okuphansi kakhulu ukuze ukuhlaselwa yinhliziyo kungenzeki.

Uma usebenzisa umgodi wokushaya kwenhliziyo, ngemuva kwezinyanga ezimbalwa zoqeqesho ejwayelekile, uzokwazi ukuthi izinga lokushaya kwenhliziyo yakho liyancipha. Lesi yisibonakaliso esihle sokuthi ukukhuthazela nokusebenza kwenhliziyo kuyanda. Kulokhu, ungakhuphula kancane isilinganiso esivumelekile senhliziyo ngesikhathi sokuzivocavoca. Funda kabanzi ngokukhetha isiqondisi sokushaya kwenhliziyo nokuthi usisebenzisa kanjani ekuqeqesheni, funda lapha.

Umfutho wegazi ophakeme

Umfutho wegazi lomuntu ukhuphuka ngesikhathi sokuzivocavoca, futhi lokhu kujwayelekile. Kepha uma usunayo ekuqaleni, futhi ke usayicindezela ngosizo lwemfundo engokomzimba, khona-ke lesi yisimo esiyingozi. Ngakho-ke ukuhlaselwa yisifo senhliziyo noma unhlangothi akukude. Uma umfutho wegazi lakho "weqa", khona-ke ngesikhathi semidlalo enamandla, lokhu kugcwala ukuhlaselwa yinhliziyo noma ukuphuma kwenhliziyo kwi-retina.

Okufanele ukwenze Izincomo ezilandelayo kufanele zilandelwe:

• ukwenze “impilo”;
• sebenzisa ukuqapha kwenhliziyo;
• Akunjalo, musa ukujaha amarekhodi.

Ngasikhathi sinye, umfutho wegazi ophakeme akusona isizathu sokwenqaba imfundo yomzimba. Ungahamba kancane, noma ngabe umfutho wegazi wakho uphakeme, kepha uzizwa ulungile. Ukuqeqeshwa njalo ngokuhamba kwesikhathi ngokwejwayelekile kwenza umfutho wegazi, yize lo mphumela ungaveli maduze. Bheka futhi indawo yethu yokwelashwa kwe- “udade” hypertension. Ngeke kusasiza kuwe ukwedlula le ngosi yesifo sikashukela.

Izinkinga zesifo sikashukela

Ngaphambi kokuqala imfundo yasemzimbeni, zonke iziguli ezinesifo sikashukela ziyelulekwa ukuba zibonane nodokotela wezifo zamehlo. Ngaphezu kwalokho, awudingi i-ophthalmologist elula, kodwa eyodwa engahlola ukuthi i-retinopathy yesifo sikashukela seyi-advanced kangakanani. Lokhu kuyinkimbinkimbi yesifo sikashukela, esenza imithambo yegazi emehlweni ibe ntekenteke kakhulu. Uma uzikhandla ngokweqile, ugobe phansi phansi noma ukhuphuke ngezinyawo zakho ngamandla, kunengozi yokuthi le mikhumbi emehlweni akho iqhume ngokungazelele. Kuzoba nokuqubuka kwegazi, okungaholela ebumpumputhe.

Udokotela wamehlo onolwazi lokwelapha isifo sikashukela angahlola amathuba entuthuko enjalo. Uma ubungozi bokukhubazeka emehlweni buphakeme, khona-ke umuntu onesifo sikashukela unokukhetha okulinganiselwe kakhulu kwezindlela zokufunda ngokomzimba. Ngaphansi kokusongelwa ubumpumputhe, wenqatshelwe ukuba azibandakanye kunoma yimuphi umdlalo odinga ukuxabana kwemisipha noma ukunyakaza okubukhali ukusuka endaweni kuya kwenye. Ukuphakamisa izinsimbi, ama-push-ups, ama-squats, ukugijima, ukugxuma, ukudonsa, i-basketball, i-rugby, njll. Kufakwa ku-contraind. Iziguli ezinje zesifo sikashukela zivame ukunconywa ukuthi zihambe zibhukude ngaphandle kokudonsa noma ukugibela ibhayisekili. Vele, ukuhamba kungenzeka futhi.

Uma ulandela ukudla okune-carbohydrate ephansi futhi kungabuyisela ushukela wegazi lakho kokujwayelekile, khona-ke kancane kancane izindonga zemithambo yegazi emehlweni akho zizoqina, futhi nengozi yokopha ivele inyamalale. Ngemuva kwalokho, ukukhethwa kwezinketho zomsebenzi womzimba kuzokunwebela. Futhi kuzokwazi ukwenza uhlobo olungabizi kakhulu lwemfundo yezomzimba - ukugijimisana nokuvuselela impilo yakho kahle. Kodwa ukwelapha kusuka ku-retinopathy yesifo sikashukela kuyinqubo ehamba kancane. Ngokuvamile kuthatha izinyanga eziningi, noma ngisho iminyaka eminingana. Futhi kuba kuphela uma ulandela ngenkuthalo ukudla okune-carbohydrate ephansi futhi ulawula ushukela wakho wegazi ngokucophelela ukuze ugcine uvamile.

Iyahluleka

I-neuropathy yesifo sikashukela kuwukwephula kokuziswa kwezinzwa ezahlukahlukene ngenxa kashukela wegazi ophakeme. Kubangela izinkinga eziningi, kanti enye yazo iyaquleka. Uma wazi ukuthi uyafenda, khona-ke kufanele uqaphele kakhulu lapho uzivocavoca. Isibonelo, kuyingozi ukwehla amandla lapho uphakamisa i-barbell uma kungekho muntu okuvikela.

Amaprotheni emchameni

Uma ukuhlolwa kukhombisa ukuthi une-protein kumchamo, lapho-ke ngaphansi kwethonya lomsebenzi womzimba kuzoba okukhona lapho. Ukufundisa ngokomzimba kuwumthwalo wezinso futhi kungasheshisa ukuthuthukiswa kokwehluleka kwezinso. Lokhu mhlawumbe ukuphela kwecala lapho kungaziwa ukuthi yini enye - izinzuzo zemfundo yemvelo noma ukulimala. Kunoma ikuphi, ukuhamba emoyeni omusha, kanye nesethi yokuzivocavoca enama-dumbbells akhanyayo kwabanesifo sikashukela esibuthakathaka kakhulu, kuzoba usizo futhi ngeke kulimaze izinso zakho.

Uma uhlanganyela ngamandla emfundweni yezokuzivocavoca, khona-ke ezinsukwini ezingama-2-3 ezizayo ungathola amaprotheni kumchamo wakho, noma ngabe izinso zivamile. Lokhu kusho ukuthi ukuphumelela isivivinyo somchamo ukuze uhlole ukusebenza kwezinso kufanele kuhlehliswe izinsuku eziningana ngemuva kokusebenza kanzima kwesikhathi.

Ezimweni ezilandelayo, udinga ukwenqaba imfundo yasemzimbeni yesifo sikashukela:

• Ngemuva kokuhlinzwa okusanda kwenziwa - kuze kube yilapho udokotela ekuvumela ukuthi uphinde uzijwayeze.
• Uma kwenzeka ukuthi weqe ushukela wegazi ngenhla kuka-9.5 mmol / l, kungcono ukuhlehlisa usuku oluzolwelwa ngalo ngosuku olulandelayo.
• Uma ushukela wegazi wehla ngaphansi kuka-3.9 mmol / L. Yidla 2-6 amagremu ama-carbohydrate ukuvikela i-hypoglycemia enzima, futhi ungabhekana nakho. Kepha phakathi kokuqeqeshwa, imvamisa hlola ushukela wakho, njengoba sixoxe ngenhla.

Kancane kancane khulisa umthwalo wakho wokusebenza.

Njengomphumela wemfundo yokuzivocavoca, ukukhuthazela namandla akho kuzokhula kancane kancane. Ngokuhamba kwesikhathi, umthwalo wakho ojwayelekile uzokhanya kakhulu. Ukuthuthukisa, udinga ukukhulisa umthwalo wakho kancane kancane, ngaphandle kwalokho ifomu lakho lomzimba lizoqala ukuwohloka. Lokhu kusebenza cishe kunoma yiluphi uhlobo lokuqeqeshwa. Lapho uphakamisa izinsimbi, zama ukukhulisa isisindo kancane njalo emavikini ambalwa. Lapho uzivocavoca ngebhayisekili lokuzivocavoca, ungakhulisa kancane ukumelana ukuze inhliziyo yakho iqeqeshe kangcono. Uma ugijima noma ubhukuda, khulisa ibanga lakho kanye / noma ijubane.

Ngisho nokuhamba ngezinyawo, kunconywa ukusebenzisa umgomo wokwanda kancane kancane kwemithwalo. Kala inani lezinyathelo ezithathiwe nge-pedometer noma uhlelo olukhethekile ku-smartphone yakho. Zama ukuhamba uye phambili, ngokushesha, uphathe izinto ezisindayo eziqinile, futhi futhi ulingise izandla zakho ngokunyakaza, njengalapho kugijima. Zonke lezi zincomo zilungele iziguli ezinesifo sikashukela, ezikwazi ukuhamba kuphela, kodwa ezingakwazi ukuhamba ngenxa yezinkinga.

Into esemqoka ukuthi ungayigcwalisi futhi ungagijimeli kakhulu ukuthatha imingcele emisha. Funda ukulalela umzimba wakho ukuze uwunikeze umthwalo ozoba ulungile.

Izifundo zomzimba zesifo sikashukela: iziphetho

Ezihlokweni zethu, sixoxa kabanzi ngezinketho ezingaba khona zemfundo yomzimba yesifo sikashukela nokuthi iziphi izinzuzo ezisinikezayo. Isici esiyingqayizivele ngukuthi esihlokweni esithi "Ukuzivocavoca kwesistimu yenhliziyo kushukela" sifundisa abanesifo sikashukela ukuthi bangayithokozela kanjani imfundo yomzimba, ikakhulukazi ukugijimela nokubhukuda. Lokhu kwandisa ukuzibophezela kwabo ekuqeqesheni ejwayelekile futhi, ngakhoke, kuthuthukisa imiphumela yokwelashwa. Kunconywa ukuhlanganisa ukuzivocavoca kohlelo lwethambo lenhliziyo kanye nokuphakamisa isisindo zonke ezinye izinsuku, ngemininingwane eminingi funda "Ukuqeqeshwa Kwamandla (ukwakha umzimba) koshukela."

Ngaphezulu, sihlaziye ngokuningiliziwe ukuthi imiphi imikhawulo ekhona emfundweni yasemzimbeni ngenxa yezinkinga zesifo sikashukela, nokuthi ungaluthola kanjani uhlobo lomzimba olungele isimo sakho. Ukuzivocavoca kwasekhaya okunama-dumbbells akhanyayo kufanelekile ngisho nasezigulini ezinesifo sikashukela esinenkinga yezinso zazo nokubona kwamehlo. Ufundile ukuthi ungalawula kanjani ushukela wegazi ngaphambi, ngesikhathi nangemva kokufunda ngokomzimba. Gcina idayari yokuzilawula ushukela - futhi ngokuhamba kwesikhathi uzokwazi ukuhlola ukuthi kungakanani ukuzivocavoca komzimba okunomthelela omuhle esifundweni sikashukela sakho. Isifundo somzimba sohlobo 1 nohlobo 2 sikashukela siyindlela enamandla yokuba nempilo engcono kunontanga yakho engenaso isifo sikashukela.