Ukuhamba nesifo sikashukela sohlobo 2 kuyingxenye ebalulekile yokusebenza komzimba. Ekunyakazeni, impilo yonke, njengoba besho. Abantu banamuhla bavame kakhulu ukugwema ukuhamba, basebenzise izimoto ukuhamba. Futhi ngeze, impilo enhle hhayi amabanga amade kakhulu, ukuhamba kungaba umsizi omuhle kakhulu ekulweni nezifo eziningi, ikakhulukazi isifo sikashukela.
Uhlobo 2 sikashukela isifo sikashukela yisifo lapho kunokungasebenzi khona ngokubona kwe-insulin ngamangqamuzana okuhlonza. Ezigabeni zokuqala, lesi sifo singalawulwa ngokulandela isidlo nokuvivinya umzimba. Noma ngokuqhubeka kwesifo sikashukela, awukwazi ukuyeka ukudlala imidlalo, ngoba kungavikela isiguli ekuthuthukeni kwezinkinga ezinkulu kakhulu.
Umphumela wemfundo yomzimba ezithweni zangaphakathi
Imfihlo eyinhloko yokwelashwa okuphumelelayo nokuzivocavoca ukuthi inqwaba yemisipha ekhuphukayo ingabamba ushukela ngokweqile, ngaleyo ndlela inciphise umthamo we-insulin.
Odokotela abaningi bathi ushukela uwumphumela wokuphila komuntu. Ukuqinisekisa ukuthi isimo sempilo asisiwohloka, abanesifo sikashukela kufanele badle ngendlela efanele, badlale ezemidlalo, bahlole ukugcwala koshukela egazini bese belandela imithetho yokwelashwa.
Ngemuva kokuqeqeshwa, awukwazi ukudla inani elikhulu lemikhiqizo equkethe ama-carbohydrate namafutha (ushukela, ushokoledi, amakhekhe, izithelo ezimnandi namajusi). Lokhu kuzokwenza ukuthi kunganciphisi ezemidlalo kuphela, kepha kuzonyusa namazinga kashukela. Kumele kukhunjulwe ukuthi yonke into iyasebenziseka ngokulinganisa. Ngesifiso esinamandla, ungadla ucezu oluncane lokudla "olunqatshelwe".
Ukuzivocavoca umzimba okwenziwa njalo futhi okungenzeka kuzosiza ukuthuthukisa isimo somuntu sempilo, ngenxa yomthelela ku:
- Uhlelo lokuphefumula. Ngesikhathi sokuqeqeshwa, ukuphefumula kuyathuthuka futhi ukushintshanisa ngegesi kuyanda, ngenxa yalokho i-bronchi namaphaphu kukhululwa ku-mucus.
- Uhlelo lwenhliziyo. Ukwenza umsebenzi wokuzivocavoca, isiguli siqinisa izicubu zenhliziyo, futhi sandisa ukuhamba kwegazi emilenzeni naku-pelvis.
- Uhlelo lokugaya. Ngesikhathi sokuzivocavoca, ukusikwa kwemisipha kuthinta isisu, ngenxa yalokho, ukudla kudonswa kangcono kakhulu.
- Uhlelo lwezinzwa. Isifundo somzimba sithinta kahle isimo somuntu somuntu. Ngaphezu kwalokho, ukushintshaniswa kwegesi okuthuthukisiwe nokujikeleza kwegazi kufaka isandla ekunakekelweni kwengqondo kwengqondo kangcono
- Uhlelo lwe-musculoskeletal. Lapho wenza izivivinyo, ithambo livuselelwa ngokushesha futhi isakhiwo salo sangaphakathi siyakhiwa.
- Amasosha omzimba. Ukuqinisa ukugeleza kwe-lymphatic kuholela ekuvuseleleni ngokushesha kwamaseli omzimba nokususwa koketshezi ngokweqile.
- Uhlelo lwe-Endocrine. Njengomphumela womsebenzi womzimba emzimbeni, ukukhiqizwa kwama-hormone okukhula kuyenyuka. Kuyaphikisana ne-insulin. Lapho kunokwanda kwesilinganiso sama-hormone okukhula kanye nokwehla kokuxineka kwe-insulin, izicubu ze-adipose zishiswa.
Ukuzivocavoca kunconyelwa kokubili isifo sikashukela nokuvikelwa kwaso. Ukuqeqeshwa isikhathi eside nokujwayelekile kuholela eqinisweni lokuthi izinga loshukela wegazi kwisifo sikashukela lehliswa kakhulu, ngenxa yalokho, awudingi ukuthatha imithamo emikhulu yemithi ye-hypoglycemic.
Ukuhamba kuyingxenye yokunakekelwa kwesifo sikashukela
Ukuhamba ngezinyawo kuhle kwesizukulwane esidala nesikhulile. Njengoba ukuzivocavoca kwamandla kungabalimaza abanye asebeneminyaka engaphezu kwengama-40-50 ubudala, ukuhamba kuyindlela enhle kunazo zonke. Ngaphezu kwalokho, ilungele abantu abanokukhuluphala okunzima, ngoba imithwalo emikhulu ifakwa kubo.
Ngokungafani nemithwalo yamandla, ukuhamba ngeke kuholele ekulimaleni futhi kunyuke umfutho wegazi. Ukuhamba ngokuthula epaki kuzokwehlisa amazinga kashukela futhi kuthuthukise ukuguquguquka kwemizwa. Ngaphezu kwalokho, izicubu zihlala zisesimweni esihle, futhi amakhalori ngokweqile azoshiswa.
Kodwa-ke, kufanele kukhunjulwe ukuthi ngemuva kokuqeqeshwa, ukuthuthukiswa kwe-hypoglycemia kungenzeka. Ngakho-ke, abanesifo sikashukela kufanele njalo baphathe ucezu kashukela noma uswidi.
Uma ulandela ukudla okufanele, uhlola njalo amazinga kashukela, uphuze umuthi futhi uwuphathe ngokufanele imijovo ye-insulin, isiguli ingaqala ngokuphepha ukwelashwa ngokomzimba noma ukuhamba. Noma kunjalo, zonke izinqumo zidinga ukuxoxwa nodokotela wakho.
Ukuze uqeqeshe umuntu onesifo sikashukela ukuletha imiphumela emihle nesimo esihle somoya, udinga ukulandela imithetho embalwa elula:
- Ngaphambi kokuzivocavoca, udinga ukukala ushukela wakho.
- Isiguli kufanele sibe nokudla okuqukethe ushukela kanye naye. Ngakho-ke, uzogwema ukuhlaselwa yi-hypoglycemia.
- Ukuzivocavoca umzimba kufanele kukhule kancane. Awukwazi ukuzikhandla.
- Kuyadingeka ukwenza izivivinyo njalo, uma kungenjalo, ngeke zilethe umphumela obulindelekile, futhi kuba yinto yokucindezela umzimba.
- Ngesikhathi sokuqeqeshwa nasekuphileni kwansuku zonke udinga ukuhamba ngezicathulo ezintofontofo. Noma yiziphi izingcingo noma izilonda zingaba yinkinga kwisifo sikashukela, ngoba zizophulukiswa isikhathi eside.
- Awukwazi ukwenza ukuvivinya esiswini esingenalutho, lokhu kungaholela ku-hypoglycemia. Inketho enhle kungaba amakilasi ngemuva kwamahora ama-2-3 ngemuva kokudla.
- Ngaphambi kokuthi uqale ukwenza izivivinyo, udinga ukubonana nodokotela, ngoba umthwalo unqunywa ngawodwana esigulini ngasinye.
Kodwa-ke, ukuqeqeshwa kungaphikiswa ku-mellitus enzima yesifo sikashukela, ebilokhu ikhula esigulini iminyaka engaphezu kwe-10.
Futhi, ukubhema kanye ne-atherosclerosis kungaba yisithiyo, lapho udinga ukubonwa njalo udokotela.
Izinhlobonhlobo zendlela yokuhamba
Kulezi zinsuku, izindlela ezithandwa kakhulu zokuhambahamba ziyindlela yaseScandinavia, efudumele neyindlela yezempilo.
Uma uhamba njalo, unamathela kwenye yazo, ungaqinisa uhlelo lwe-musculoskeletal futhi uvikele ukukhula kwezifo zenhliziyo.
Ukuhamba kwe-Nordic kumukelwe njengomdlalo ohlukile; kufanelekile kwabangewona ochwepheshe. Ngesikhathi sokuhamba, umuntu uyakwazi ukusebenzisa cishe ama-90% wemisipha. Futhi ngosizo lwezinduku ezikhethekile, umthwalo usatshalaliswa ngokulinganayo kuwo wonke umzimba.
Ngemuva kokuthatha isinqumo sokuzibandakanya kulowo mdlalo, abanesifo sikashukela kufanele banamathele kule mithetho elandelayo:
- umzimba kufanele uqonde, isisu siboshwe;
- izinyawo kufanele zibekwe ngokufana komunye nomunye;
- okokuqala isithende siyawa, bese uzwane;
- kufanele uhambe ngejubane elifanayo.
Isilinganiso sokuqeqeshwa kufanele sithathe isikhathi esingakanani? Kungcono ukuhamba okungenani imizuzu engama-20 ngosuku. Uma onesifo sikashukela ezizwa kahle, ungangeza uhambo.
Indlela elandelayo ephumelelayo yokunciphisa isisindo nokugcina ushukela ojwayelekile ngokusebenzisa ukuhamba. Isiguli singahamba epaki amabanga amade, futhi sikwenze endaweni eyodwa. Umzuzu obalulekile ngenkathi uhamba ngokushesha uhlala ijubane lokunyakaza. Kufanele incishiswe kancane, okungukuthi, awukwazi ukuhamba ngokushesha, bese umisa ngokushesha. Lokhu kungenzeka kuphela uma onesifo sikashukela egula. Kulesi simo, udinga ukuhlala phansi futhi wenze ngokwejwayelekile ukuphefumula kwakho. Usuku, umuntu angenza izivivinyo zokuhamba njengoba efuna, into esemqoka ukukwenza ngempilo enhle.
UTerrenkur uhamba ngendlela ebekiwe ngaphambili. Kusetshenziswa kakhulu kuma-sanatorium ukwelapha ama-pathologies amaningi. Ngokungafani nokuhamba okujwayelekile, umzila ubalwa ngokususelwa kubude bensimu, ukutholakala kwe-ascents kanye nama-ascents. Ngaphezu kwalokho, kubalwa indlela ngayinye yesiguli ngasinye, kucatshangelwa ubudala, isisindo, ubukhulu besifo nezinye izici. Ngenxa yale nqubo, izicubu ziyaqina kubantu, umsebenzi wezinhlelo zenhliziyo nokuphefumula uyathuthuka.
Ukuhamba emoyeni omusha, ikakhulukazi ngokuhlangana nokwelashwa kokuzivocavoca kwesifo sikashukela, kusithinta kahle isimo somzwelo sesiguli.
Ukugijima kuyisitha sikashukela
Ungagijimela ukuvikela noma ngesimo esithambile salesi sifo. Ngokungafani nokuhamba, okusetshenziselwa zonke iziguli, ukugijima kune-contraindication ethile. Kwenqatshelwe ukusebenzisa i-jogging kubantu abakhuluphele (ngokweqile ngaphezu kwamakhilogremu angama-20), isifo sikashukela esinzima kanye ne-retinopathy.
Kungcono ukugijimela, ngakho-ke, ngokubheka futhi umsoco ofanele, ungafinyelela i-glycemia ejwayelekile. Kuyasiza ukwakha izicubu zomzimba nokushisa amakhilogremu angeziwe.
Uma isiguli sisanda kuthatha isinqumo sokugijimisana, kwenqatshelwe ngokuphelele ukuba sizikhandle. Ekuqaleni kokuqeqeshwa, ungaqala ukuhamba izinsuku eziningana zilandelana, bese ushintsha kahle ukuze usebenze. Ngasikhathi sinye, umuntu akufanele akhohlwe ngenqubo yokuphefumula kanye nesivinini. Ukuqeqeshwa ngokulinganisela kwe-Cardio ngokuqinisekile kuzozuzisa abanesifo sikashukela.
Abantu abaningi bayazibuza ukuthi ungagijima malini ngosuku ukuze ungazilimazi? Eqinisweni, ayikho impendulo eqondile. Ukuqina nobude besikhathi sokuzivocavoca komzimba kunqunywa ngokuhlukile, ngakho-ke asikho uhlaka oluqondile. Uma umuntu onesifo sikashukela ezwa ukuthi usenamandla, angakwenza isikhathi eside. Uma kungenjalo, kungcono ukuphumula.
Ku-mellitus yesifo sikashukela, umthetho owodwa wegolide kumele ufundwe: ukuzivocavoca komzimba kwenzelwa ukuqinisa izinga le-metabolism kanye ne-glucose. Isiguli akufanele sibe nomgomo wokuphula wonke amarekhodi, bese sihlushwa yi-hypoglycemia neminye imiphumela yokuphelelwa ngamandla.
Ingabe ukusebenzisa ushukela wegazi ophansi? Ukubuyekezwa kwabashukela abaningi ababambe iqhaza kwezemidlalo kuqinisekisa ukuthi ushukela uyaqina lapho ugijima futhi uhambe. Isibonelo, uVitaliy (oneminyaka engama-45): “Njengoba ukuphakama kwakungu-172 cm, isisindo sami kwakungamakhilogremu angama-80. Ku-43, ngithole ukuthi nginesifo sikashukela sohlobo 2. Njengoba izinga likashukela lalingeliphezulu kakhulu, udokotela wangiyala ukuthi ngidle futhi ngilahlekele ngokweqile kwe-10 amakhilogremu. Sekuyiminyaka emibili manje ngihamba ngiya emsebenzini, futhi ngigijimela epaki futhi ngibhukuda, isisindo sami manje sengama-69 kg, futhi ushukela umaphakathi no-6 mmol / l ... "
Noma isiguli sanikezwa isifo esidumazayo, ngeke ushiye impilo yakho nempilo yakho ngokwakho. Isiguli sidinga ukulandela ukondleka okufanele kanye nendlela yokuphila esebenzayo, ukuze kuthi kamuva kungabi nezinkinga zesifo sikashukela.
Akunampendulo eqondile yombuzo wokuthi imuphi umdlalo ongcono. Isiguli siyazikhetha, ngokusekelwe kumakhono nezifiso zayo, inketho efaneleke kakhulu.
Funda kabanzi ngemfundo yokuzivocavoca umzimba, ukuhamba nokugijima nesifo sikashukela kuvidiyo ekulesi sihloko.
