Isifo sikashukela isifo sikashukela yisifo esivela ngenxa yokushoda okuphelele noma okuphathelene ne-insulin ye-hormone emzimbeni womuntu. Lesi sifo sihlotshaniswa nokungalingani okwanele kwezinqubo ze-metabolic.
Sikhuluma ngezinkinga nge-metabolism yama-carbohydrate ngokumelene nesizinda sezinga elikhuphukile le-glucose egazini (hyperglycemia), kanye nokuvela kwe-glucose kumchamo (glucosuria).
Njengomphumela wokusetshenziswa kweshukela yizicubu, lezi zinkinga ezilandelayo ziyabonakala:
- ukungasebenzi kohlelo oluphambili lwezinzwa;
- ukungapheleli kohlelo lwezinhliziyo;
- isifo sesibindi
- i-dystrophy yezicubu zomsipha;
- ukwehla okukhulu kokusebenza.
Imidlalo Yesifo Sikashukela
Ukwelapha ukuzivocavoca ngesifo sikashukela mellitus kungenye yezingxenye zokulahlwa kwezifo okuyinkimbinkimbi. Ngenxa yemfundo yokuzivocavoca umzimba, izicubu zomzimba zizothuthukiswa, ishukela lizosetshenziswa emzimbeni womuntu ogulayo, futhi inani lamadiphozithi kashukela emisipha liyokwehla.
Ngesikhathi sokucwaninga kwezokwelapha, kwatholakala ukuthi iqoqo lokuzivocavoca aligcini ngokunciphisa ushukela omningi, kodwa futhi kunomthelela ekuweni kwalo kumazinga ajwayelekile.
Ukuzivocavoca, uma kwenziwa ngendlela ebekiwe, kusiza ukuthuthukisa imiphumela ye-insulin futhi ngaleyo ndlela kunciphise umthamo wayo. Lapho kukhona isisindo esande ngokweqile, ukwelashwa okuzivocavoca kuzosiza ukwenze ngokwejwayelekile i-lipid metabolism, okuzoba ukuvimbela okuhle kokufakwa kwamafutha.
Ngenxa yokusebenza komzimba, isiguli esinesifo sikashukela i-mellitus singathuthukisa ukumelana nomzimba ezifweni zegciwane, ukucindezela ubuthakathaka bemisipha nokubonakaliswa kwe-adynamia.
Ukuzivocavoca ngesifo sikashukela i-mellitus yobunzima obuhlukahlukene
Kwezokwelapha, kuyisiko ukuhlukanisa izinhlobo ezi-3 eziphambili zesifo sikashukela:
- ukukhanya;
- isilinganiso;
- esindayo.
Uma isiguli esinesifo sikashukela sisesibhedlela, khona-ke umzimba wokuzivocavoca umzimba uzokwenziwa ngokohlelo lwe-classical, futhi ngesikhathi ngasinye esilandelayo umthwalo uzonyuka.
Njengomthetho, isikhathi esiphelele samakilasi sizoncika ebukeni besifo sikashukela:
- Imizuzu engama-30 kuya kwengama-30 ngokuthambile;
- Imizuzu engama-20 kuye kwengama-30 ngokwesilinganiso;
- Imizuzu eyi-10-15 ifomu elinzima.
Ifomu lokukhanya
Uma isiguli siphethe uhlobo olulula lwesifo, khona-ke kulokhu isethi yokuzivocavoca izofaka izivivinyo kuwo wonke amaqembu emisipha. Ngamunye wabo kufanele enziwe nge-amplitude ephezulu ngokwanele. Lokhu kufanele kwenzeke ngesilinganiso esinejubane nelincane. Yenza ngokushesha izivivinyo okuhlose ukusebenza kuzo imisipha emincane.
Esigabeni esilandelayo, ukwethulwa kokuzivocavoca osekuvele kubucayi kakhulu ngokuya ngokuxhumana sekuqalile. Njengomthetho, zizofaka izinsimbi kanye nokusetshenziswa kwemishini ekhethekile, njengebhentshi noma udonga lokuzivocavoca.
Isikhathi sokuqeqeshwa okunje sisuka kumaminithi angama-30 kuye kwangama-40, kanti nobukhulu bempilo buphakeme impela.
Ngaphezu kokuzivocavoca okwelapha ushukela, kubalulekile ukusebenzisa ukuhamba ngesivinini esikhulu, okufanele kukhishwe. Njalo lapho ibanga kufanele lenyuswe. Uma ekuqaleni kuzodingeka ukuthi kudlule i-5 km, khona maduze nje le ndlela kufanele inyuswe ibe ngu-12 km.
Inketho enhle kakhulu kungaba yinkimbinkimbi yokwelapha isifo sikashukela, ezobandakanya ukuzivocavoca okuhlukahlukene:
- ukushushuluza;
- ukubhukuda;
- ukushushuluza eqhweni;
- ukugijima;
- ukugoqa;
- imidlalo yezemidlalo (badminton, volleyball, tennis).
Kubalulekile ukuthi wonke amakilasi ezemidlalo aphathwe ngaphansi kokuqashwa ngudokotela okuqine!
Ubuningi bamakilasi anconywe odokotela busuka kumaphesenti angama-60 kuye kwangama-70.
Ifomu eliphakathi
Kulesi simo, amakilasi azohlose ukuqinisa umthamo wezidakamizwa. Kulokhu, yonke inkimbinkimbi yokuzivocavoca izosetshenziselwa ukubandakanya wonke amaqembu emisipha. Ukuqina kufanele kube okulinganiselayo noma okuncane.
Isifundo ngasinye akufanele sithathe imizuzu engama-30 yesikhathi. Ngaphezu kokuzivocavoca okwelapha okuzivocavoca ngale ndlela yesifo sikashukela, ungazijwayeza ukuhamba nge-dosed, kepha hhayi ngaphezu kwe-7 km kude.
Ubuningi bemisebenzi kufanele bube ngamaphesenti angama-30 kuye kwangama-40 (le nkomba ibhekwa ngaphansi kwesilinganiso). Uma ukuhamba kufakiwe, khona-ke kufanele kukhiqizwe ngamandla ezinyathelo eziyi-110 kuye kwezingama-120 ngomzuzu.
Ifomu elinzima
Uma isiguli sinendlela enzima yesifo sikashukela, khona-ke kuvame ukuhlotshaniswa nezinkinga zenhliziyo nemithambo yegazi. Ngalesi sizathu, ukuzivocavoca kufanele kusetshenziswe kucatshangelwa lesi sici esibalulekile.
Ngaphezu kwalokho, umthwalo ophelele kumzimba obuthakathaka kufanele ulawulwe, ngoba kufanele ube mncane noma ulinganise. Kuzoba kuhle ukufaka izivivinyo ezihlose imisipha emincane nemaphakathi ezifundweni.
Njengoba ukuzivumelanisa nezimo kwenzeka, umsebenzi wokuzivocavoca emaqenjini amakhulu emisipha kuzodingeka ukuthi ufakwe kwinkimbinkimbi yokuzivocavoca.
Akumele sikhohlwe ukuthi umthwalo kufanele ukhiqizwe ngejubane elincane, kepha ngokuqhubekayo. Lokhu kuzokwenza ukuthi kwehle ushukela wegazi, ngoba ngale ndlela ngeke kusetshenziswe i-glycogen yemisipha kuphela, kepha ne-glucose.
Noma ngabe hlobo luni lwalesi sifo, ukuzivocavoca ngesifo sikashukela akumele kwenziwe ngaphambi kwehora ngemuva komjovo olandelayo wokudla kanye nokudla. Uma le nuance ingabhekwa, khona-ke ukuqala kwe-hypoglycemia kuphezulu, futhi ngemuva kwayo kungahle kube ne-hypoglycemic coma.
Ngale ndlela yesifo sikashukela, ukuphumula kombhede kunganconywa. Lokhu kungaba ngamakilasi okufakwa okuphoqelekile kokuzivocavoca okuphefumula.
Kubaluleke kakhulu ukuthi ukushaja okunjalo akubangeli ukusebenza ngokweqile komuntu ogulayo. Noma uhla lwamakilasi ungaxhuma amakhambi we-massage nokusebenza kahle kokuthola amandla.
Izinhloso zokuvuselelwa komzimba kanye ne-contraindication eyisisekelo
Uma kucatshangelwa leli phuzu, kufanele kuphawulwe ukuthi umthwalo wezemidlalo emzimbeni wesifo sikashukela uzoba negalelo kulokhu:
- ukwehlisa izinga le-hyperglycemia (uma isiguli sincike kwi-insulin, khona-ke ukushaja kuzokwenza umsebenzi we-insulin);
- ukuthuthuka okusebenzayo emsebenzini wohlelo lokuphefumula nolwenhliziyo;
- ukusebenza okwandisiwe;
- ukulungisa isimo sengqondo nangokomzwelo sikashukela.
Ukuvuselelwa ngokomzimba kuzovezwa uma:
- kukhona ukusabela komzimba womzimba umthwalo;
- akukho ukushintshashintsha okukhulu kokuhlushwa ushukela;
- isinxephezelo senqubo senzeka (uma kunobunzima obuncane noma obulinganisile besifo sikashukela).
Ukwelashwa ngokomzimba sikashukela kukhishwe uma:
- isifo sikashukela esibolile kakhulu;
- izinga eliphansi lokusebenza kwesifo sikashukela;
- kunezinguquko ezibukhali emazingeni kashukela ngesikhathi somthwalo osebenzayo emzimbeni, kanye nokujikeleza kwegazi okungekuhle, isifo se-coronary artery isifo, umfutho wegciwane lesibili noma lesithathu ngokuphazamiseka okucacile kwezitho zomzimba.
Ukuyinkimbinkimbi kokuzivocavoca komzimba ukuvuselelwa kwesifo sikashukela
Kunokuzivocavoca okuningana okuzuzisa isiguli sikashukela. Zonke kuzohloswe ngazo ukuthi kuthathwe ngokushesha okusheshayo kwamazinga kashukela.
Inombolo yokuzivocavoca 1
Ukuyifeza, kufanele uthathe isinyathelo ngonyawo lwakho lwesobunxele emuva, bese uphakamisela izandla zakho esitobhini. Kulokhu, kuyadingeka ukuthatha umoya ojulile bese ubuyela esimweni sokuqala endaweni exhale. Ukuzivocavoca umzimba kufanele kwenziwe izikhathi ezi-5 zilandelana.
Inombolo 2 yokuzivocavoca
Imizuzu emi-2, amadolo kufanele aphakanyiswe phezulu. Ukukhuphuka ngakunye ngakunye kufanele kuhambe ekuhambeni. Okulandelayo, xhuma izandla - ubakhuphule, bese ubalandela ngezindlela ezihlukile. Ukuphefumula kusethelwe njengoba kunje, njengakokuzivocavoca No. 1.
Inombolo yokuzivocavoca 3
Izintende zibekwa ngemuva kwekhanda, bese zelula izingalo zazo ngokuxhumana okuphoqelekile kwama-elbows. Izingalo ezingenhla zifakwa ezinhlangothini ngokudlulelwa ku-1, 2. Okulandelayo, ngezindleko ze-3, 4 zincishisiwe futhi ziqedwe.
Inombolo 4 yokuzivocavoca
Imilenze kufanele ibekwe ububanzi behlombe ngaphandle kokunwetshwa kanyekanye kwezingalo, okufanele zihambisane naphansi. Ngaphezu kwalokho, umzimba uphendukela kwesokunxele uye esitobhini. Kulokhu, isandla sokudla kufanele sitholakale maphakathi nesifuba. Iminyakazo iphindwa ohlangothini lwesokunene, kuthi ekugcineni kokuzivocavoca (ngokuhlelwa okufanayo kwezandla kufinyelele phansi), kufanele ufike ngesandla sakho sokudla ezinzwaneni zonyawo lwakho lwesobunxele nangokuphambene nalokho.
Inombolo yokuzivocavoca 5
Thatha ukugcizelela ngenkathi uhleli ngokuthwalwa kwemilenze engenhla emuva. Kulokhu, iminwe kufanele ithinte isisekelo saphansi. Kuyadingeka ukugoba emuva uthathe isikhundla samanga. Kubalulekile ukuthi ungahambi izingalo nezithende kusuka endaweni yokuqala.
Ngaphezu kwalokho, imilenze iyaxhuma futhi igobe ngaphandle kokudwengula izithende. Bese uletha imilenze esikhundleni sayo sokuqala. Ukuzivocavoca okufanayo kungenziwa izikhathi ezingama-7-8 zilandelana.
Inombolo 6 yokuzivocavoca
Ukulala emhlane wakho kugobe izigaxa zakho uzibeke esifubeni sakho. Kubalulekile ukuba izingalo zifane. Izandla ziyaphakama, kepha ungaguqi ngasikhathi sinye (khiqiza lo msebenzi uma ubulala umoya). Lapho ukhipha, yehlisa izandla zakho endaweni yazo yangempela.
Inombolo 7 yokuzivocavoca
Isikhundla sokuqala - ilele esiswini sakho. Izintende zibekwe ngaphansi kwamahlombe. Okulandelayo, kufanele welulele izingalo zakho ezinhlangothini bese wehlisa izintende zezandla zakho phansi kwesisekelo. Izingalo eziphansi ziyagoba emuva, bese ziletha esimweni sazo sokuqala. Umzimba kufanele ugobeke emuva. Ikhanda lilinganiswe ngakolunye uhlangothi futhi ligxiliwe kulesi sikhundla imizuzwana eminingana.
Ukuzivocavoca inombolo 8
Ukuze wenze lokhu, udinga ukulala emhlane wakho futhi ngasikhathi sinye uphakamise imilenze yakho. Kufanele zibe ngokuqinile ezansi. Ngokudonswa kwe-1, imilenze emi-2 isakazeka kabanzi ngangokunokwenzeka futhi ithatha umoya ojulile. Ngokukhishwa kwe-3, i-4 iletha umzimba esikhundleni sayo sokuqala kanye nokuphuma.
Ukwenza izivivinyo ezinjengalezi zidingekile kaningana zilandelana, ngenkathi uzama ukubeka kahle umoya wakho. Ngemuva kokuphothula, kufanele uhambe ngezinyathelo ezihamba kancane.
