Ngokubambisana nezinye izindlela zokwelashwa, ama-gymnastics, womabili uhlobo lwesifo sikashukela 2 kanye nesifo esincike ku-insulin, sinomphumela obonakalayo ezinhlelweni zokwelapha ezihle. Ngaphezu kwalokho, odokotela abaningi bayaqiniseka ukuthi ukuvivinya umzimba kakhulu kungindlela yesibili ebaluleke kakhulu yesifo sikashukela ngemuva kokudla.
Ngemuva kwakho konke, i-hyperglycemia engamahlalakhona yenzeka ngokumelene nesizinda sokwehluleka kwe-metabolic. Futhi izifundo eziningi zikhombisile ukuthi yi-kinesetherapy eyenza ukuthi izinqubo ze-metabolic zijwayelekile.
Ngakho-ke, namuhla ngohlobo lwe-2 isifo sikashukela, kusetshenziswa izindlela zokwelapha ezahlukahlukene. Kepha ngaphambi kokwenza imfundo yomzimba, udinga ukubonana nodokotela, njengoba kunenombolo yokushayisana emakilasini.
Kungani imidlalo yesifo sikashukela?
Izizathu zokuzivocavoca ngesifo sikashukela kufanele zenziwe njalo ziningi. Ngakho-ke, ngesikhathi sokuqeqeshwa, ukuzwela kanye nokwenziwa kwamaseli ukuze insulin ithuthuke. Ngaphezu kwalokho, izinga lokucindezela kwegazi laziwa ngokujwayelekile kanye nokusebenza kwenhliziyo kuyathuthuka, okunciphisa amathuba okuba nemivimbo nokuhlaselwa yinhliziyo.
Uma uvivinya umzimba nsuku zonke, ungaqeda ukukhuluphala futhi uthuthukise imetabolism. Futhi, imishini yokuzivocavoca yesifo sikashukela isiza ukwenza kusebenze ukugeleza kwegazi ezithweni zangaphakathi, emilenzeni futhi kuvimbele ukuvela kwezinkinga ezahlukahlukene.
Ngaphezu kwalokho, ezemidlalo ejwayelekile zenza umuntu akwazi ukumelana nengcindezi, kwehlise ukugcwala kwama-lipid egazini futhi kusebenza njengokuvimbela okuhle kwe-atherossteosis.
Ngaphezu kwalokho, ukuzivocavoca kwenza amajoyinti nomgogodla kuselula kakhulu futhi kuthuthukisa ithoni yomzimba wonke.
Izinhlobo ezinhle kakhulu zokuzivocavoca zabanesifo sikashukela
Kukhona ejwayelekile yokuqinisa (eyisisekelo) yokuzivocavoca yesifo sikashukela nsuku zonke. Amakilasi anjalo kufanele wenziwe imizuzu eyi-15 ukuya kwengu-20 nsuku zonke, noma okungenani kabili ngesonto imizuzu engama-30-60.
Ngokwezibalo, uma kutholakala isifo sikashukela sohlobo 2, imithwalo yamandla elinganiselwe ilusizo kakhulu. Lezi ukudonsa, ukusunduza, ukuphakamisa ama-dumbbells nokuzivocavoca ngemigoqo engalingani. Ngokuvimbela izifo zenhliziyo, ukubhukuda, ukuhamba ngezinyawo, ukuhamba ngamabhayisekili nokugijima kufanele.
Ngempilo ye-myocardial, kuyadingeka ukwenza lokho okubizwa ngokuthi ukuqeqeshwa kwe-Cardio, okubandakanya izivivinyo zokuphefumula, ama-squats, ukuqeqesha isisindo nokusebenza endaweni. Kulokhu, umthwalo osebenzayo kufanele uguqulwe ngamandla (ama-push-ups - egijima, umucu - ukuhamba).
Ukuzivocavoca okulandelayo kufanele njengokuvivinya kwasekuseni:
- ukuguqula ikhanda ngakwesokunxele nakwesokudla;
- ukujiya kwesandla ngezindlela ezihlukile;
- ukunyakaza okuguqukayo kwamahlombe;
- ufudu ohlangothini;
- swings ngemilenze eqondile.
Uma ubamba iqhaza kuleyo yokuzivocavoca nsuku zonke, khona-ke ukujikeleza kwegazi kuyasebenza, ukumelana kwamangqamuzana kuma-insulin kuyanda, nokudla kwezicubu nge-oxygen kuyathuthuka.
Ngaphezu kwenkimbinkimbi ejwayelekile yokwelashwa kokuzivocavoca, ngesifo sikashukela kuyasiza ukwenza izivivinyo ezikhethekile ukuvimbela ukuthuthukiswa kwezinkinga ezivame kakhulu ze-hyperglycemia engalapheki.
Imvamisa ngokwephulwa emzimbeni we-carbohydrate metabolism, uhlelo lwe-musculoskeletal luyahlupheka, ngakho-ke kufanele unake ngokukhethekile ukuqeqeshwa kwansuku zonke kwamaphethelo aphansi.
I-Gymnastics yemilenze enesifo sikashukela imi ngalendlela elandelayo: hlala onqenqemeni lwesihlalo, ungagxili emhlane, thambisa izinzwane zakho bese uziziqondisa. Ngakho-ke udinga ukukwenza izikhathi eziyi-10.
Okulandelayo, udinga ukuphakamisa futhi wehlise uzwane, kuyilapho isithende kufanele sihlale phansi. Futhi-ke kufanele wenze okufanayo ngesithende, ucindezela uzwane phansi.
Ngemuva kwalokho, kwenziwa ingxenye elandelayo yesifundo:
- Izinyawo zibekwa ezithendeni, amasokisi ayaphakanyiswa, emva kwalokho ihlukaniswe, iphinde yehliselwe phansi bese incishiselwa komunye nomunye.
- Umlenze wesokunene uwehlela phansi bese uqonda, uzwane selulelwe bese lidonswa kulo. Ukuzivocavoca kwenziwa yilungu ngalinye ngokwahlukana.
- Umlenze udlulela phambili, futhi nonyawo luthinta phansi. Kuphakama umlenze ophakama phezulu, bese uzwane luzidonsela phezulu. Ngemuva kwalokho unyawo lwehla ngesithende phansi bese luzidonsela kuwe. Lo msebenzi kufanele wenziwe ngomlenze ngamunye ngawodwana, bese unemilenze emibili ngasikhathi sinye.
- Yomibili imilenze igcinwa weluliwe njengoba kukhonjisiwe esithombeni. Ngaphezu kwalokho, izinyawo ziyakhothama futhi azinakhohlakala okhalweni.
- Ngemuva kokuqondisa umlenze, ukunyakaza okujikelezayo konyawo kufanele kwenziwe. Ngemuva kwalokho, izinyawo emoyeni zidinga ukubhala izinombolo ezahlukahlukene.
- Imilenze ifakwa ezinzwaneni, izithende ziphakanyiswa futhi zisakazeka zodwa. Ngemuva kwalokho kudingeka kwehliselwe phansi kukhanye ndawonye.
- Isiqeshana sephepha kufanele siklinyiwe, silulwe futhi sidwengulwe ngezinyawo ezingenalutho. Lapho-ke imichilo yephephandaba ihlanganiswe ephepheni lesibili bese bonke bagoqwa ngebhola.
Imithetho Yeklasi
Ukuze imithambo yokuzivocavoca iziguli ezinesifo sikashukela izuze, kufanele kubhekwe imithetho eminingana. Ngakho-ke, ukuze uthole umphumela, kufanele wenze ezemidlalo nsuku zonke noma okungenani zonke ezinye izinsuku. Futhi, ukuze ugweme ubunzima, indawo yokuzivocavoca noma ichibi lapho kuzobanjelwa khona amakilasi kufanele kube kuseduze kwendlu.
Udinga ukuqala ukuziqeqesha ngomthwalo omncane, kancane kancane uwukhulise. Uma uhlobo lwesibili sikashukela selukhonjwe, khona-ke konke ukuvivinya umzimba kumele kwenziwe ekukhuthazeleni, ngenxa yokuthi kuvela ubukhulu bemisipha namandla.
Kufanele kukhunjulwe ukuthi ukusebenza ngokomzimba kushukela kufanele kube mnandi, ngakho-ke ungazikhandleli kakhulu futhi ukhulule umzimba. Uma ngemuva kokuqeqeshwa kubuthakathaka ukuvela noma impilo yakho iba yimbi, khona-ke kufanele uyeke ukuzivocavoca umzimba bese unciphisa ukuqina kwabo.
Uma kunezimpawu ze-hypoglycemia, ezihambisana nokuqhaqhazela, imalahle nomuzwa wokulamba, kufanele udle ucezu kashukela noma uphuze isiphuzo esimnandi. Ukuphinda ufunde amakilasi kungenzeka kuphela ngosuku olulandelayo, kepha umthwalo kufanele wehliswe.
Ngesikhathi sokutadisha isikhathi eside nokuqina, umbuzo wokunciphisa umthamo we-insulin kumele kuvunyelwane ngawo.
Kungcono ukuqala izivivinyo zasekuseni zesifo sikashukela ngokuhlikihla amahlombe kanye nentamo ngethawula eligcotshwe emanzini ashisayo noma abandayo. Lokhu kuzokuvumela ukuthi uvuke ngokushesha, uthuthukise ukuhamba kwegazi futhi uqale izinqubo ze-metabolic.
Endabeni yomsebenzi wokuhlala phansi, 2-3 p. Imizuzu emi-5 ngosuku, udinga ukwenza izivivinyo ongakhulula ngazo uxinzelelo emalungeni nasemgogodleni. Uma ubuhlungu obuhlangene noma bemisipha bubonakala ngesikhathi sokuzivocavoca, khona-ke kufanele uxhumane nodokotela oyi-neurologist, ngoba mhlawumbe umdlalo uzodinga ukulekelelwa nge-physiotherapy noma nge-massage.
Kuyaphawuleka ukuthi imithambo yokuzivocavoca, njengakuhlobo 2 sikashukela, ividiyo yayo engabonakala ngezansi, ayikhonjiswa wonke umuntu. Ngakho-ke, ngokubola okukhulu kwalesi sifo, ukuwohloka okubucayi kwezinhliziyo nokuhluleka kwenhliziyo, izilonda eziyinqaba emilenzeni, umuntu akufanele azibandakanye kwezemidlalo. Ngaphezu kwalokho, ukuqeqeshwa okujulile kuyaphulwa uma isiguli sine-retinopathy yesifo sikashukela, ngoba lokhu kungadala ukungasebenzi kahle emzimbeni.
Kuzo zonke lezi zimo, ukwelashwa kwesifo sikashukela kwehla ngokuthatha imishanguzo, ukwelashwa kokudla, nokwenza izivivinyo ezilula zokuphefumula. Lapho isimo sivamile, ungaqala ukwelashwa kokuzivocavoca ngesifo sikashukela ukuqala ngemithwalo elula, futhi emva kwalapho kuvunyelwe ukwenza ubunzima obugcwele.
Kwividiyo ekulesi sihloko, kuvezwa isethi yokuzivocavoca yesifo sikashukela.
