Uhlobo 2 sikashukela i-mellitus yisifo esivele lapho ikhono lezicubu lokuphendula i-insulin lilahlekile. Amanani kashukela egazi ayakhuphuka, futhi izitho zomzimba zishoda ngezakhi zomzimba. Ukwelashwa, kusetshenziswa ukudla okuyisipesheli futhi kohlobo lwesifo sikashukela II, amalungiselelo wethebhulethi okwehlisa ushukela.
Iziguli ezinje zinconywa ukuthi zibheke indlela yokuphila esebenzayo yokulondolozela ithoni ejwayelekile yomzimba futhi zigcwalise igazi nomoya-mpilo.
Ukuhamba okuphoqelekile nokwelashwa ngokomzimba (i-LFK) okungenani isigamu sehora ngosuku. Ukuzivocavoca okuphefumulayo kwesifo sikashukela kukhulisa imetabolism eyinhloko futhi kunomthelela ekuthuthukisweni okukhulu enhlalakahleni yeziguli.
Izinzuzo zokuvivinya umzimba ngokuphefumula sikashukela
Ezimweni ezinzima zesifo sikashukela, njengokuthi umsebenzi wezinso ungasebenzi kahle, ukubola kwenhliziyo, izilonda ezisesithweni emilenzeni, futhi uma kulimala i-retina, zonke izinhlobo zemisebenzi yokuzivocavoca umzimba ziyaphikiswa ezigulini, ngakho-ke izindlela zokuphefumula kungaba ukuphela kwendlela yokugcina ithoni.
Lapho wenza izivivinyo zokuphefumula, kufanele uqale ungene egumbini noma uhlanganyele ewindini elivulekile, ugweme okusalungiswa. Inketho enhle ukuyisebenzisa ngaphandle ekuseni. Uma isifundo senziwa phakathi nosuku, khona-ke kufanele kudlule okungenani amahora amathathu ngemuva kokudla.
Ukuqeqeshwa ngendlela yokuzivocavoca okuphefumula ngohlobo 2 lwesifo sikashukela kunezinzuzo kunezinye izindlela:
- Emakilasini awudingi isikhathi esiningi noma amadivayisi akhethekile.
- Ilungele noma yimuphi ubudala nezinga lokuqina.
- Kubekezelelwa kalula ngabantu asebekhulile.
- Ngokusetshenziswa okufanele nangokuqhubekayo, kwandisa amandla omzimba.
- Kwandisa ukuzivikela futhi kunikeza amandla amakhulu.
- Kuthuthukisa ukugaya.
- Yehlisa isisindo futhi ilawule i-cholesterol.
- Ilawula ukushaya kwenhliziyo nomfutho wegazi.
- Ngcono ukuhamba kwegazi.
- Yehlisa ukucindezela, iphumule futhi ithuthukise ukulala.
Udinga ukukwenza ngezingubo ezibanzi. Ijubane lokuvivinya umzimba kufanele libe bushelelezi. Ukungajabuli ngesikhathi sokuzivocavoca akufanele kube. Kungcono ukwenza izivivinyo uhleli esihlalweni noma ungahlala phansi imilenze yakho iwela. Isifuba kufanele siqonde, emuva kuqondile.
Umzimba kumele uvuseleleke.
Zivocavoce Ngokuphefumula Okugcwele
Udinga ukuhlala usesimweni esihle futhi uqale ngokungena kancane ekhaleni lakho lomoya uze uzizwe ugcwele isifuba. Thatha umoya ojwayelekile ngaphandle kokubamba umoya wakho. Udinga ukuqala ngemijikelezo emihlanu, ulethe kwabayishumi. Ngemuva kwemijikelezo eyishumi yokuphefumula yenziwa kalula, ungaya esigabeni sesibili.
Ngemuva kokuphefumula, udinga ukubamba umoya wakho imizuzwana eminingi kuze kubangele ukungezwani, bese ukhipha umoya ozolile futhi kahle. Udinga futhi ukuletha kancane kancane inani lokuphindisela kwabayishumi. Esigabeni sesithathu, ukuphefumula kuqhubeka isikhathi eside futhi kuhambisana nokungqubuzana okungaguquki kwemisipha yesisu, i-diaphragm.
Ngemuva kokuba lesi sigaba sesiphothuliwe futhi kungenzeka ukuphinda uvivinya umzimba izikhathi eziyishumi, ngemuva kokuphefumula, udinga ukusikhipha isisu futhi ungaphefumuli ngenkathi kuhamba kahle. Ngemuva kwalokho, udinga ukuphefumula ngomoya ophansi.
Okungenani izinsuku eziyishumi zabelwe ukuthuthukiswa kwesigaba ngasinye. Awukwazi ukuphoqa le nqubo.
Lokhu kuvivinya umzimba ngesikhathi sokukhulelwa kanye ne-angina pectoris enzima, i-arrhythmias.
Ukuvivinya umzimba
Le ndlela yokuzivocavoca yokuphefumula yokwelapha isifo sikashukela yathuthukiswa nguJ. Vilunos. Ukucacisile iqiniso lokuthi imbangela yokutholakala kokukhubazeka kwe-glucose yohlobo 2 sikashukela ukubulawa yindlala komoya. Ngakho-ke, uma kukhona i-oksijini eyanele egazini, khona-ke i-carbohydrate metabolism izobuyiselwa.
Lolu hlobo lokuphefumula lusetshenziselwa ukuvimbela isifo sikashukela nokwelashwa kwezinhlobo eziyinkimbinkimbi zesifo sikashukela, futhi kwividiyo yakhe, umbhali, yena uqobo onesifo sikashukela, wabelana ngendlela eyamsiza ukuthi aqede ukuphuza amaphilisi.
Umbhali weluleka wonke umuntu ukuthi azikhethele isikhathi sakhe sokuzivocavoca, agxile enhlalakahleni. Into esemqoka ukuqhuba amakilasi njalo. Kunconywa imijikelezo yemizuzu emibili izikhathi ezine ngosuku. Isikhathi nobuningi bungangezelelwa ngokuhamba kwesikhathi. Udinga ukuphefumula kuphela ngomlomo. Lolu hlobo lokuzivocavoca ngokuphefumula lufana nemisindo lapho likhala, likhala.
Icebo lendlela limi ngokulandelayo:
- Ukuphefumula kungaba ngezinhlobo ezintathu: mbumbulu - vula umlomo wakho bese uthatha umoya omfishane, sengathi ugwinya umoya ngomsindo "K".
- Uhlobo lwesibili lokuphefumulelwa yimizuzwana eyi-0.5 (engaphezulu).
- Eyesithathu yisekhondi esisodwa (ngokulinganisela).
- Zonke izinhlobo kumele zikhule kancane.
- I-exhale iyahamba kancane, kube sengathi udinga ukupholisa itiye ngokucophelela esosweni. Izindebe ezigoqwe eshubhu.
- Ekuphefumuleni, umlobi uncoma ukuthi azicabangele yena: "imoto eyodwa, imoto emibili, imoto emithathu."
Ngaphezu kwesifo sikashukela, le ndlela iyanconywa ekwelapheni ukukhathala okungapheli, ukucindezelwa, ukuqwasha, ukukhuluphala kanye nokwenza umzimba kabusha.
Ngomphumela omuhle kakhulu, ama-gymnastics kufanele ahlanganiswe nokuzilolonga, ukulala ubusuku obugcwele nokudla okunempilo.
Ukuzivocavoca okuphefumulayo ngendlela ye-Strelnikova
Lolu hlobo lokuqeqeshwa lusiza ukugcwalisa amaphaphu nge-oksijini, ukubuyisela ithoni yemithambo engasebenzi kahle kanye nokwenza ngcono ukuhamba kwegazi kwinethiwekhi ye-capillary, okudingeka kakhulu kubantu abanesifo sikashukela.
Ukuzivocavoca kukaStrelnikova's kuqukethe uchungechunge lokuzivocavoca: ngesikhathi sokuphefumula, ukucindezelwa kwezandla, izingalo, ukubamba amahlombe ngezandla, nokuncika phambili kuyenziwa.
Ngasikhathi sinye, inhalation isebenza ngokubukhali ekhaleni, futhi ukuphuma komoya kuhamba kancane futhi kuthambe ngomlomo. Ngaphezu kwalokho, le ndlela inenzuzo:
- Amakhaza.
- Ubuhlungu bekhanda.
- Isifo somoya (Brothchial asthma).
- I-Neurosis nokudangala.
- Umfutho wegazi ophakeme.
- I-Osteochondrosis.
Ngemuva kwemijikelezo emine ye "inhale - exhale", kunqenqemana kwemizuzwana emine, bese kuba ngomunye umjikelezo. Inani lemijikelezo enjalo kufanele lilethwe kancane kancane izikhathi eziyi-12 ngemiphefumulo eyi-8. Ngomjikelezo ogcwele wokuzivocavoca, ukunyakaza kokuphefumula okuyi-1,200 kwenziwa ngosuku.
Ngaphezu kokuphefumula, izicubu zezingalo, imilenze, intamo, isisu, nebhande lamahlombe kubamba iqhaza kwezokuzivocavoca, okuvuselela izinqubo ze-metabolic kuwo wonke izicubu, kukhuphule ukuthathwa komoya-mpilo, ngaleyo ndlela kwandise ukuzwela kwama-insulin receptors.
Contraindication umzimba wokuphefumula
Izindlela zokuphefumula ezinesifo sikashukela ziyindlela yokuqeqesha kakhulu ngokomzimba. Noma kunjalo, kukhona ukulinganiselwa ekusebenziseni kwayo okuzimele. Ngaphandle kokubonana nodokotela, awukwazi ukuqala amakilasi uma kwenzeka:
- Umfutho wegazi ophezulu wesigaba sesibili nesesithathu.
- Glaucoma
- Ngesiyezi, i-Meniere's syndrome.
- Izinga eliphakeme le-myopia.
- Ukukhulelwa kungaphezu kwezinyanga ezine.
- Isifo se-Gallstone.
- Ngemuva kokulimala ekhanda noma emgogodleni.
- Nge-fibrillation ye-atrial.
- Ngengozi yokopha kwangaphakathi.
Ezigulini ezinesifo sikashukela, ukuzivocavoca ngokuphefumula kungasiza ekuqiniseni umzimba, kepha lokhu akukukhanseli ukudla, ukuthatha izidakamizwa ezibekelwe ukwehlisa ushukela wegazi, ukuqapha njalo ushukela nokuqapha okwenziwa yi-endocrinologist.
Ividiyo ekulesi sihloko ikhombisa ukuzivivinya okumbalwa kokuphefumula kwesifo sikashukela.
