Ngokugula okufana nesifo sikashukela, ukuvivinya umzimba yinto ebalulekile yokwelashwa. I-Gymnastics ingakhulisa ukutakula noma inciphise izimpawu kuhlobo 1 bese uthayipha 2 isifo sikashukela.
Izindlela zokwelapha ngokomzimba zibonwa njengezinxephezela ngempumelelo lesi sifo. Ngenxa yemithwalo enjalo, i-insulin idonswa ngokushesha.
Uhlobo oluvame kakhulu lwalesi sifo isifo sikashukela sohlobo 2. Kuqoshwe emaphesheni angama-90%. Imvamisa, lesi sifo sihambisana nokukhuluphala, okuholela ekuncipheni kokuthathwa kwe-insulin. Ukuxazulula lezi zinkinga, kufanele uvivinye umzimba.
Ama-nuances wokuzivocavoca
Ku-mellitus yesifo sikashukela, i-gymnastics yokwelapha iboniswa njengendlela eyengeziwe yokwelashwa. Kufanele kwenziwe iqoqo lokuzivocavoca okungalimazi noma ukuqeda isiguli, okubaluleke kakhulu kwisifo sikashukela.
Ukuthola ukuqonda okungcono kokuzivocavoca ngokwelashwa, kusiza ukutadisha izinto zevidiyo. Amakilasi kufanele azivumelanise ngendlela efanele nezimpawu zomuntu nesigqi sakhe sempilo ejwayelekile.
Gymnastic tata yeziguli ezinesifo sikashukela mellitus:
- ikhulisa isimo sohlelo lwenhliziyo,
- ithuthukisa uhlelo lokuphefumula,
- kwandisa ukusebenza komuntu kungakhathalekile ngobudala kanye nobude besifo.
Isethi efanelekayo yokuzivocavoca yenza ukuba sikwazi ukunciphisa i-hyperglycemia kubantu abanohlobo lwesifo oluzimele lwe-insulin. Ngaphezu kwalokho, yi-gymnastics enikeza ithuba lokuqhakambisa isenzo sangempela se-insulin kubantu abanesifo sikashukela sohlobo 1.
Kumele kuqashelwe ukuphikiswa kwe-macroangiopathy ne-microangiopathy. Kepha kubalulekile ukuhambisana nemithetho ebekiwe.
Ukuzivocavoca nokuzivocavoca kohlobo 2 sikashukela
Ngaphezu kokuzivocavoca, izivivinyo zokuphefumula ezinesifo sikashukela nazo zisiza iziguli. Le inketho yokwelashwa ehlukaniswa nokwelula imisipha. Lapho wenza noma yikuphi ukuvivinya umzimba, kubalulekile ukunaka ngokukhethekile ukuphefumula.
Ukuze wenze lokhu, kukhona i-aerobic ekhethekile necala lokuphefumula lohlobo 2 sikashukela nevidiyo. Zonke izinsuku udinga ukuchitha okungenani imizuzu eyi-15 kwezokuzivocavoca. Yonke imisebenzi yokuzivocavoca yenziwa kuze kube kuqala ukukhathala okuncane.
Ngohlobo 2 sikashukela, kunikezwa izivivinyo ezenziwa ngesocool. Okokuqala, unyawo luyashintsha, izinzwane ziqonde bese ziqina. Izithende akufanele zidabule phansi, ngenkathi iminwe iphakama futhi iwa.
Kuyasiza futhi ukusebenzisa izinzwane zakho ukukhulisa amapensela, amapeni, noma ukuwahambisa ngonyawo ngalunye. Ukuthuthukisa umlenze ophansi, kubalulekile ukwenza ukunyakaza okuyindilinga ngezithende, ngaphandle kokuphakamisa izinzwane phansi. Uhlale esihlalweni, welula imilenze yabo eqonde phansi, udonsa amasokisi, bese ubeka izinyawo zabo phansi bese ukuphindaphinda lokhu izikhathi eziyisishiyagalolunye.
Lapho-ke kufanele usukume uncike emuva kwesihlalo. Ukusuka kulesi sikhundla, esesimweni esime mpo, umuntu usuka esithendeni kuya ezinzwaneni, bese enyuka kancane kancane emasosheni naphansi.
Uma kungenzeka, ungazivocavoca phansi phansi. Indoda ilele emhlane wakhe, iphakamise imilenze iqonde. Okulandelayo, imibuthano eminingana yenziwa ngezinyawo kusuka kulesi sikhundla. Izindlela zokuthatha izindlela azidluli imizuzu emibili. Uma kunzima kakhulu, uvunyelwe ukubamba imilenze ngezandla zakho.
Ngesifo sikashukela, kuyasiza ukwenza njalo ukuhamba ngokuhamba kancane noma ukuhamba.
Ukuvivinya okulula kunazo zonke inqubo yokuphefumula ehlabayo. Udinga ukungenisa umoya futhi ukhiphe ngomlomo wakho, ngokuphefumula okuqinile nokufushane kanye nokuphefumula isikhathi eside kwamasekhondi amathathu. Lokhu kuvivinya umzimba kumele kwenziwe izikhathi eziyisithupha ngosuku imizuzu engu-2-3.
Ukuhamba Nordic
Ukuhamba kwe-Nordic kuyindlela ephumelelayo yesifo sikashukela sokuzivocavoca umzimba. Ukuhamba kungasetshenziswa njenge-prophylactic. Njengamanje, ukuhamba kwe-Nordic kwethulwa ngomdlandla emhlabeni wonke, ukuqonda amandla ayo okunciphisa ushukela wegazi nokunciphisa cholesterol.
Ucwaningo lukhombisa ukuthi iningi labantu ababandakanyeka ekuhambeni kweNordic amahlandla ama-3 ngeviki, bayeke ukubhekana nesidingo esikhulu semijovo ye-insulin futhi basebenzise nemithi.
Abanye abahlanganyeli bocwaningo baqhubeka nokuthatha ama-hypoglycemic agents, kepha umthamo wabo wawugcinwa ubuncane. Imijovo ye-insulin ayisadingeki.
Ihora kuphela lokuhamba kweNordic ngosuku elinikeza ithuba labanesifo sikashukela:
- thuthukisa ikhwalithi yempilo
- ukunciphisa isisindo somzimba
- qeda ukuqwasha.
Ukuhamba kwe-Nordic kuhlukile ekuhambeni okujwayelekile, njengoba umthwalo omncane emuva nasemilenzeni, kuyilapho amakhalori amaningi eshiswa. Lokhu kufinyelelwa ngenxa yezinti ezikhethekile ezisetshenziselwa lolu hlobo lomthwalo.
Ngokwehlukana, i-peropheral neuropathy, okuyi-complication ejwayelekile yesifo sikashukela, kufanele iqokonyiswe.
Ngalesi sifo, inani elanele legazi lingena emilenzeni ukuze kusebenze ukugeleza kwegazi, kufanele uhambe ungafake zicathulo.
Thumela Imikhawulo Yokuzivocavoca
Ngemuva kweklasi, kufanele uthathe okugeza okupholile noma okugeza. Musa ukusebenzisa amanzi abandayo. Ngaphezu kwalokho, ungakhohlwa ukusula, ngoba izinqubo zamanzi zithuthukisa izinqubo ze-oxidative emzimbeni onesifo sanoma yiluphi uhlobo.
Ukuhlikihla kuqala ngethawula ebelilinyiswe ngaphambili ngamanzi okushisa egumbi. Kancane kancane, kufanele wehlise izinga lokushisa lamanzi nge-1 degree esikhathini sezinsuku ezingama-2-4.
Kunemikhawulo ethile maqondana nokunciphisa ubunzima bokuzivocavoca. Ikakhulu, imishini yokuzivocavoca enomkhawulo kufanele ibe kubantu:
- iqembu labadala
- ngezifo ezahlukahlukene zenhliziyo kanye nengozi enkulu yokuhlaselwa yisifo senhliziyo.
Lapho unikeza umsebenzi ukuzivocavoca, kubalulekile ukucabanga ngesimo somzimba, ukuba khona kwesisindo eseqile, isikhathi sesifo sikashukela kanye nokuba khona kwezinkinga.
Inketho engcono kakhulu kungaba ukudala umjikelezo wokuzivocavoca ngevidiyo noma ngosizo lomeluleki. Isethi yokuzivocavoca ekhethwe kahle izosiza umuntu onesifo sikashukela ukukala izinkinga ezahlukahlukene, futhi aqinise umzimba, okubaluleke kakhulu kwisifo sikashukela sohlobo 2.
Ukuzivocavoca Kwezemidlalo kanye Ne-Insulin Sensitivity
Odokotela bakholelwa ukuthi inzuzo ekhethekile ekwelapheni isifo sikashukela ivela ekuzivocavoca amandla.
Kulokhu, udinga ukwenza imisebenzi yokuzivocavoca elula, ikakhulukazi uma umuntu engasetshenziswanga imithwalo esindayo.
Abanesifo sikashukela abaneminyaka yobudala baboniswa ukuhamba nokuzivocavoca. Ezimweni eziningi, ukuzivocavoca nezidakamizwa ezilandelayo kuhlangene:
- I-Glucophage.
- Siofor.
Izimali ezinjalo ziyadingeka ukuze umzimba ubone kangcono i-insulin. Ukusebenza kwabo kuyanda uma umuntu enza imithambo yokuzivocavoca.
Kuyafakazelwa ukuthi ngokuzikhandla ngokomzimba, isidingo somjovo we-insulin sincishisiwe. Ukuzivocavoca kusiza ngazo zombili izinhlobo 1 nezifo zohlobo 2. Kuyaphawuleka ukuthi nangemva kokuqedwa kwemidlalo, umphumela uhlala unamanye amasonto amabili.
Amakilasi wesifo sikashukela sohlobo 2 enza kahle kakhulu ngaphandle noma endaweni enomoya omncane. Kubalulekile ukuqapha ukuphefumula kwakho njalo. Lapho wenza imithambo yokuzivocavoca yesifo sikashukela, kunconywa ukwenza indawo enkulu yokuhlangana. Onke amaqembu emisipha kumele akhishwe amashumi.
Odokotela balulekisa ukuqeqeshwa kabili ngosuku. Ekuseni kumele kube nokuqeqeshwa okukhulu kakhulu, futhi kusihlwa - kube lula.
Kufanele kuqashelwe nempahla engemihle yokuzivocavoca okwelapha. Imisebenzi enjalo idinga ukubhekwa njalo kwamazinga kashukela wegazi, ikakhulukazi ngokwelashwa kwe-insulin. Lokhu kubalulekile ngoba inani le-glucose lizoshintsha.
Imvamisa ngisho nokugijima kancane kunganciphisa ushukela wegazi lakho. Uma ufaka umjovo we-insulin, i-hypoglycemia ingakheka - ukwehla okubukhali kushukela. Kufanele uvumelane ngezici zokwelapha kanye necebo lokudlala imidlalo nodokotela wakho. Ividiyo ekulesi sihloko izokukhombisa ukuthi wenzeni ngesifo sikashukela.
