Ukubaluleka kwe-insulin ezinqubweni ze-metabolic zomzimba womuntu kunzima kakhulu ukuqiniseka ngokweqile. Kwenzekani ngokumelana ne-insulin? Kungani ivela futhi ingaba yingozi kanjani? Funda kabanzi ngalokhu, kanye nokwephula ukuzwela kwe-insulin ezimeni ezihlukile nangokuphathelene nokwelashwa kwalesi sifo.
Kuyini ukumelana ne-insulin?
Ukumelana ne-insulin ukwephula ukusabela kwe-metabolic ukuphendula isenzo se-insulin. Lesi yisimo lapho amaseli ezinqunyelwe ezinamafutha amaningi, izicubu zomzimba kanye ne-hepatic eyekayo ukuphendula emiphumeleni ye-insulin. Umzimba uyaqhubeka nokuhlanganiswa kwe-insulin ngesivinini esijwayelekile, kepha awusetshenziswa ngesilinganiso esifanele.
Leli gama liyasebenza emiphumeleni yalo ekusebenzeni kwe-metabolism yamaprotheni, ama-lipids kanye nesimo jikelele sohlelo lwe-vascular. Lo mkhuba ungathinta noma iyiphi inqubo eyodwa ye-metabolic, noma yonke ngasikhathi sinye. Cishe kuzo zonke izimo zemitholampilo, ukumelana ne-insulin akubonwa kuze kube sekubonakaleni kwama-metabolic metabolism.
Zonke izakhamzimba emzimbeni (amafutha, amaprotheni, ama-carbohydrate) njengendawo yokugcina amandla asetshenziswa ngezigaba usuku lonke. Lo mphumela wenzeka ngenxa yesenzo se-insulin, ngoba izicubu ngamunye uzwela ngokuhlukile kuzo. Le ndlela yokusebenza ingasebenza kahle noma ingasebenzi kahle.
Ngohlobo lokuqala, umzimba usebenzisa i-carbohydrate nezinto ezinamafutha ukwenza ama-molecule e-ATP. Indlela yesibili ibonakala ngokukhanga kwamaprotheni ngenhloso efanayo, ngenxa yalokho umphumela we-anabolic wamamolekyuli eglue wehla.
Izinqubo ziyaphazamiseka:
- Indalo ye-ATP;
- umphumela we-insulin ushukela.
Izizathu zokuthuthuka
Ososayensi okwamanje abakwazi ukubiza izizathu eziqondile ngoba umuntu abonakala emelana ne-insulin. Kuyacaca ukuthi kuvela kulabo abaphila impilo yokungazweli, abakhuluphele ngokweqile, noma abamiselwe izakhi zofuzo. Imbangela yalesi simo kungenzeka futhi kube ukwelashwa kwezidakamizwa nezidakamizwa ezithile.
Uma elinye lamaphuzu alandelayo likhona kuwe, khona-ke kungenzeka uthinteke ukwephulwa kokuzwela kwe-insulin:
- Iminyaka engaphezu kuka-40;
- Ungowesilisa onama-girth angaphezu kuka-103 cm, ungowesifazane onama-girth angaphezu kwama-88;
- Ezinye izihlobo zakho ezingekho kude ziyahlupheka, zinesifo sikashukela, isifo sokuqina kwemithambo yegazi, noma umfutho wegazi ophezulu;
- Ukubhema
- Ukudluliselwa kwesifo sikashukela esingumlando;
- I-Atherossteosis;
- Amanani akhulayo we-triglyceride;
- Izinga elehlisiwe lama-lipoprotein aphezulu;
- I-Polycystic ovary syndrome.
Izimpawu zalo mkhuba
Ukwephula umuzwa we-insulin kungahle kuhambisane nezimpawu ezithile. Kodwa-ke, kunzima ukuthola ukuthi lo mkhuba bawubona kuphela.
Ngokumelana ne-insulin, umuntu unezimpawu ezilandelayo:
- Kuba nzima ukuthi isiguli sigxilise ingqondo;
- Kunoshukela omningi egazini;
- Ukuqhakaza. Amagesi amaningi wamathumbu avela ekudleni kwe-carbohydrate. Njengoba ukungasebenzi kwabo kokudla kukhubazekile, umsebenzi wegaya wokugaya uyahlupheka;
- Ngemuva kokudla, ngokushesha ufuna ukulala;
- Ugxuma olunamandla ekucindezelweni kwegazi;
- Ukuchama kaningi;
- Umuzwa wokuqubuzela emilenzeni;
- Ukuvuleka kwesisindo okwenzeka njalo;
- Umile njalo;
- Ukubukeka okungenangqondo kwamaqhubu;
- Ukuvuselelwa kwesikhathi eside komonakalo;
- Isisindo somzimba kanye nobunzima bokulahla. Idiphozithi yamafutha yenziwe yasendaweni ikakhulukazi esiswini. Odokotela baphinde bakholelwe ukuthi isisindo esithe xaxa sibuye sishukumise ukukhula kwe-insulin ukumelana;
- Uhlala elambile;
- Ukuhlolwa kwegazi kwembula ama-triglycerides aphezulu;
- Izimo ezicindezelayo. Ngenxa yokuntuleka komphumela we-insulin nokuphazamiseka kwe-metabolic, isiguli singase sibhekane nokuphazamiseka okuhlukahlukene kwengqondo, kufaka phakathi ukudangala.
Ukumelana ngokweqile kanye ne-Insulin
Ukukhuluphala kungenye yezinto eziphambili ezisongela phambili ekuthuthukiseni ukumelana ne-insulin. Ukunquma izimfuneko zokuzwela kokulimala kwe-insulin kanye ne-metabolic syndrome ngokuvamile, kufanele wazi inkomba yakho yobukhulu bomzimba. Le nombolo iphinde isize ekuboneni isigaba sokukhuluphala kanye nokubala ubungozi bokuthola izifo zohlelo lwethambo nenhliziyo.
Inkomba ibhekwa ngokuya ngefomula: I = m / h2, m isisindo sakho ngamakhilogremu, h ukuphakama kwakho ngamamitha.
Uhlobo lwesisindo | Inkomba yesisindo somzimba ku-kg / m² | Ingozi yokumelana ne-insulin |
Ngaphansi | ngaphansi kuka-18,5 | Encane (ezinye izifo zingavela) |
Isisindo esijwayelekile | kusuka ku-18,5 kuye ku-25 | Okujwayelekile |
Ukhuluphele | kusuka ku-25 kuye ku-30 | Ngaphezulu kwesilinganiso |
Ukukhuluphala 1 ubukhulu | kusuka kuma-30 kuye kwangama-35 | Phezulu |
Ukukhuluphala 2 ubukhulu | kusuka ku-35 kuye ku-39.9 | Kukhulu kakhulu |
3 ukukhuluphala ngokweqile | ngaphezulu kwama-40 | Ngigxekile |
Ingabe lokhu kwephula umthetho kuyingozi?
Le pathology iyingozi ngokuvela kwezifo ezalandela. Okokuqala, uhlobo 2 sikashukela.
Ezinqubweni zesifo sikashukela, izicubu zemisipha, isibindi namafutha zithinteka ikakhulu. Njengoba umuzwa we-insulin uqothuliwe, ushukela uyaphela ukuthi udliwe ngobuningi bawo. Ngenxa yesizathu esifanayo, amaseli wesibindi aqala ukukhiqiza ushukela ngokuqhekeka phansi i-glycogen futhi ahlanganise noshukela kusuka kumakhemikhali e-amino acid.
Ngokuqondene nezicubu ze-adipose, umphumela we-antilipolytic kuwo uyancipha. Ezigabeni zokuqala, le nqubo inxephezelwa ngokuthuthukisa ukwakheka kwe-insulin kumanyikwe. Ezigabeni ezithuthukile, izinqolobane ezinamafutha zihlukaniswa ngamangqamuzana ama-asidi wamahhala nama-glycerol, umuntu wehlisa isisindo.
Lezi zingxenye zingena esibindini bese kuba nama-lipoprotein aphansi. Lezi zinto ziqongelela ezindongeni ze-vascular futhi zivuse ukuthuthukiswa kwe-atherosulinosis. Ngenxa yazo zonke lezi zinqubo, kukhipha ushukela omningi egazini.
I-Nocturnal Insulin Resistance
Umzimba uzwela kakhulu i-insulin ekuseni. Lokhu kuzwela kuvame ukuba buthaka phakathi nosuku. Ngomzimba womuntu, kunezinhlobo ezi-2 zokunikezwa kwamandla: umbuso wobusuku nemini.
Esikhathini sasemini, iningi lamandla lithathwa ikakhulukazi kusuka kushukela, izitolo ezinamafutha azithinteki. Ngokuphambene nalokho, kwenzeka ebusuku, umzimba uzihlinzeka ngamandla, okhishwa emafutheni e-fatty, akhishwa egazini ngemuva kokuwohloka kwamafutha. Ngenxa yalokhu, umuzwa we-insulin ungakhubazeka.
Uma udla ikakhulukazi kusihlwa, khona-ke umzimba wakho kungenzeka ungakwazi ukubhekana nevolumu lezinto ezingena kulo. Lokhu kungaholela ezinkingeni ezinkulu zempilo.
Okwesikhashana, ukuntuleka kwe-insulin ejwayelekile kunxephezelwa ngokwanda kwalokho kwento kumaseli we-pancreatic beta. Lesi simo sibizwa nge-hyperinsulemia futhi singophawu lwesifo sikashukela esibonakalayo. Ngokuhamba kwesikhathi, amandla amangqamuzana okukhiqiza i-insulin ngokweqile ayancipha, ukuqina koshukela kuyanda, futhi umuntu uba nesifo sikashukela.
Futhi, ukumelana ne-insulin kanye ne-hyperinsulinemia kuyizinto ezikhuthazayo zokuthuthukisa izifo zohlelo lwethambo nenhliziyo. Ngenxa yesenzo se-insulin, ukwanda kanye nokufuduka kwamaseli wemisipha ebushelelezi, ukwanda kwama-fibroblasts, kanye nokuvinjwa kwezinqubo ze-fibrinolysis kwenzeka. Ngakho-ke, ukukhuluphala kwemithambo kwenzeka ngayo yonke imiphumela elandelayo.
Ukumelana nokukhulelwa
Amamolekyuli we-glucose angumthombo wamandla ayisisekelo womama nengane. Ngesikhathi sokukhula kwezinga lokukhula kwengane, umzimba wayo uqala ukudinga ushukela owengeziwe. Into ebalulekile ukuthi kusukela ku-3rd trimester yokukhulelwa, izidingo ze-glucose zidlula ukutholakala.
Imvamisa, izingane zinoshukela wegazi ophansi ukwedlula omama. Ezinganeni, lokhu kucishe kube ngu-0.6-1.1 mmol / ilitha, kuthi kwabesifazane kuba ngu-3.3-6.6 mmol / lit. Lapho ukukhula kwesibeletho kufinyelela inani eliphakeme, umama angahlakulela ukungazweli komzimba ku-insulin.
Wonke ushukela ongena emzimbeni kamama ngokuyisisekelo awangenwa kuwo futhi uqondiswe kabusha kwi-fetus ukuze ungabi nokuntuleka kwezakhi zomzimba ngesikhathi sokukhula.
Lo mphumela ulawulwa yi-placenta, okuwumthombo oyisisekelo we-TNF-b. Cishe i-95% yale nto ingena egazini lowesifazane okhulelwe, konke okunye kungena emzimbeni wengane. Ukwanda kwezinga le-TNF-b okuyimbangela eyinhloko yokuphikiswa kwe-insulin ngesikhathi sokukhulelwa.
Ngemuva kokuzalwa kwengane, izinga le-TNF-b lehla ngokushesha futhi ngokufana, ukuzwela kwe-insulin kubuyela kokujwayelekile. Izinkinga zingenzeka kwabesifazane abakhuluphele ngokweqile, ngoba bakhiqiza kakhulu i-TNF-b kunabesifazane abanesisindo somzimba esijwayelekile. Kwabesifazane abanjalo, ukukhulelwa cishe njalo kuhambisana nezinkinga eziningi.
Ukumelana ne-insulini kuvame ukungashabalali ngisho nangemva kokubeletha, kukhona kakhulu%% wokuvela kwesifo sikashukela mellitus. Uma ukukhulelwa kuyinto evamile, ukumelana nakho kuyisici esisizayo ekuthuthukiseni ingane.
Ukwephulwa kokuzwela kwe-insulin ezinganeni
Kubantu abasebusheni, ukumelana ne-insulin kuvame ukuqoshwa. Iqiniso elithandekayo ukuthi ukucwilisa ushukela akukhuphuki. Ngemuva kokudlula kokufikisa, isimo sivame ukwenziwa njengokujwayelekile.
Ngesikhathi sokukhula okunamandla, ama-hormone e-anabolic aqala ukwakheka kakhulu:
- Insulin
- Ukukhula kwehomoni.
Yize imiphumela yazo ihlukile, i-amino acid metabolism ne-glucose metabolism ayihlupheki nganoma iyiphi indlela. Nge-hyperinsulinemia ehlangene, ukukhiqizwa kwamaprotheni kuyathuthuka futhi ukukhula kuyashukunyiswa.
Imiphumela ehlukahlukene ye-metabolic ye-insulin isiza ukuvumelanisa ukuzala nezinqubo zokukhula, kanye nokugcina ukulingana kwezinqubo ze-metabolic. Umsebenzi onjalo oguqukayo unikeza ukonga amandla ngokudla okunganele, kusheshisa ukuthomba kanye nekhono lokukhulelwa futhi ubelethe inzalo enezinga elihle lokudla.
Lapho ukuthomba kuphela, ukugcwala kwama-hormone ocansi kuhlala kuphezulu, futhi ukunganakwa kwe-insulin kunyamalale.
Ukwelashwa kwe-insulin
Ngaphambi kokuqala ukulwa nokulwa ne-insulin, odokotela bahlola isiguli. Ekutholakalweni kwesifo sikashukela sangaphambi kwesifo sikashukela nohlobo 2, kusetshenziswa izinhlobo eziningana zokuhlolwa kwelebhu:
- Ukuhlolwa kwe-A1C;
- Ukuhlolwa okusheshayo kwe-plasma glucose;
- Ukuhlolwa kokubekezelela kwe-glucose yomlomo.
Uhlobo 2 sikashukela lubonakala ngo-6.5% ekuhlolweni kwe-A1C, ushukela osuka ku-126 mg / dl futhi umphumela wokuhlolwa kokugcina ungaphezu kuka-200 mg / dl. Esimweni sesifo sikashukela, inkomba engu-1 ngu-5.7-6.4%, owesibili ngu-100-125 mg / dl, owokugcina uyi-140-199 mg / dl.
Ukwelashwa kwezidakamizwa
Izinkomba eziphambili zalolu hlobo lokwelashwa yinkomba yesisindo somzimba esingaphezu kwama-30, ingozi enkulu yokuba nezifo zemithambo yenhliziyo kanye nenhliziyo, kanye nokuba khona kokukhuluphala.
Ukwandisa uzwela we-glucose, kusetshenziswa izidakamizwa ezilandelayo:
- IBiguanides
Isenzo salezi zidakamizwa sihloselwe ukuvimbela i-glycogeneis, ukunciphisa ukukhiqizwa kwamakhemikhali kashukela esibindini, ukuvimbela ukufakwa kweshukela emathunjini amancane, nokwenza ngcono ukuvikelwa kwe-insulin. - I-Acarbose
Enye yezindlela eziphephe kunazo zonke zokwelapha. I-Acarbose iyi-blocker ye-alpha-glucosidase evuselelekayo esepheshaneni elingenhla lesisu. Iphazamisa inqubo ye-polysaccharide ne-oligosaccharide cleavage kanye nokufakwa ngaphakathi kwalezi zinto egazini, futhi amazinga e-insulin ayancipha. - I-Thiazolidinediones
Khulisa ukuzwela kwe-insulin kwimicu yemisipha namafutha. Lawa ma-ejenti avusa inani elithile lezinhlobo zomzimba ezibhekele ukuzwela. Ngenxa yalokhu, ngaphezu kwempi yokulwa nokumelana, ukugcotshwa koshukela kanye nama-lipid egazini kuyancipha.
Ukudla
Ngokumelana ne-insulin, ukugcizelela ekudleni okuphansi kwe-carb ngaphandle kokubulawa yindlala. Kunconywa izinhlobo zokudla zohlobo oluthile, kufanele kube ka-5 kuye ku-7 ngosuku, kucatshangelwa ukudla okulula. Kubalulekile futhi ukuphuza inani elanele lamanzi, hhayi ngaphansi kwamalitha ayi-1.5 ngosuku.
Isiguli sivunyelwe ukudla ama-carbohydrate aphuza kancane. Kungaba:
- Iporridge
- Imikhiqizo ebhakiwe esekelwe kufulawa we-rye;
- Imifino
- Izithelo ezithile.
Ngokudla kwe-carb ephansi, isiguli akufanele:
- Ilayisi elimhlophe;
- Inyama enamafutha nenhlanzi;
- Wonke amnandi (ama-carbohydrate asheshayo);
- Manku;
- Ubhatata;
- Imikhiqizo Ebhemayo;
- Ibhotela;
- Amajusi
- Ibhotela nofulawa;
- Ukhilimu omuncu.
Konke ukudla kudliwa yisiguli kufanele kube nenkomba ephansi ye-glycemic. Leli gama liyinkomba yezinga lokuqhekeka kwemikhiqizo ye-carbohydrate ngemuva kokungena emzimbeni. Uma lesi sikhombisi somkhiqizo sincipha, kulapho sisebenza khona isiguli.
Ukudla ukulwa ne-insulin kwakhiwa kusuka kulokho kudla okunenkomba ephansi. Kuqabukela kakhulu ukudla okuthile nge-GI ephakathi. Indlela yokulungiselela umkhiqizo ngokuvamile ayinamthelela omncane ku-GI, kepha kukhona okuhlukile.
Isibonelo, izaqathi: lapho iluhlaza inkomba yayo ingama-35 futhi ingadliwa, kepha izaqathi ezibilisiwe zikhulu kakhulu i-GI futhi akunakwenzeka ngokuphelele ukuyidla.
Izithelo nazo zingadliwa, kepha awudingi ukudla ama-gram ayi-200 ngosuku. Akunakwenzeka ukulungiselela ujusi owenziwe ekhaya kubo, ngoba lapho uganga luchotshozwa, isikhunta siyanyamalala bese ujusi uthola i-GI enkulu kakhulu.
I-GI ingahlukaniswa ngezigaba eziningana:
- Kufika kuma-50 - aphansi;
- I-50-70 - i-avareji;
- Ngaphezu kwama-70 kukhulu.
Kukhona okunye ukudla okungenayo i-glycemic index nhlobo. Kungenzeka yini ukuba ubadle ngokumelana ne-insulin? - cha. Cishe njalo, isidlo esinjalo sinokuqukethwe kwekhalori okuphezulu kakhulu, futhi awukwazi ukukudla ngokuphulwa kokuzwela kwe-insulin.
Kukhona futhi ukudla okunenkomba encane nokuqukethwe okukhulu kwama-khalori:
- Imbewu yelanga;
- Izikhwebu ze-chickpea;
- Amantongomane.
Umsoco wesiguli kufanele uhluka. Kumele ibe nenyama, izithelo, imifino. Ukudla okunoshukela kunconywa ukuthi kudliwe ngaphambi kuka 15:00. Isobho liphekwe kangcono kumhluzi wemifino, kwesinye isikhathi kuyamukeleka ukusebenzisa umhluzi wenyama wesibili.
Ukudla okune-carb ephansi, ungadla lezi zinhlobo zenyama:
- Isibindi (inkukhu / inyama yenkomo);
- Inkukhu yaseTurkey;
- Inkukhu
- Isilwane;
- Inyama yemvundla;
- Inyama yeQuail;
- Izilimi.
Ukusuka ezinhlanzini ungahamba nge-pike, pollock ne-perch. Badinga ukudliwa okungenani amahlandla ama-2 ngesonto. Iphalishi elihlotshisiwe kahle. Zibilisiwe emanzini, azikwazi ukuthwalwa ngemvelaphi yezilwane.
Ungadla okusanhlamvu okunjalo:
- Irayisi elinsundu;
- Buckwheat
- Ibhali leParele;
- Yachka.
Kwesinye isikhathi ungaziphatha ku-pasta eyenziwe ngokhuni i-durum. Ungadla iqanda leqanda eli-1 ngosuku ngaphambi kweprotheni. Ekudleni, ungadla cishe lonke ubisi, ngaphandle kwalelo elinamaphesenti amakhulu wokuqukethwe kwamafutha. Ingasetshenziswa ekudleni ntambama.
Imikhiqizo elandelayo ikuhlu oluhlaza:
- Ushizi wekotishi;
- Ubisi
- Kefirs;
- Khilimu uze ufike kumaphesenti ayishumi;
- Ama-yogurts angenazimpawu;
- Tofu;
- I-Ryazhenka.
Isabelo sengonyama sokudla kufanele sibe nemifino. Ungenza isaladi noma isidlo eseceleni kubo.
Inkomba ephansi ye-glycemic kwimifino enjalo:
- Garlic no-anyanisi;
- Isitshalo seqanda
- Ukhukhamba
- Utamatisi
- Ama-Pepper ezinhlobo ezahlukahlukene;
- I-Zucchini;
- Noma iyiphi iklabishi;
- Amapisi amasha futhi omisiwe.
Isiguli empeleni asinqunyelwe kwizithako nezinongo. I-Oregano, i-basil, i-turmeric, isipinashi, i-parsley, i-dill noma i-thyme ingahluka ngokuphephile ezitsheni.
Kuhle ukufaka ekudleni kwakho:
- Ama-currants;
- Amaplamu;
- Amapheya
- Ama-raspberries;
- Ama-Blueberries
- Apula
- Amabhilikosi
- Ama-Nectarines.
Ungadla ukudla okuningi okuhlukahlukene ekudleni okune-carb ephansi. Ungesabi ukuthi okudlayo kuzoba ukungathandeki futhi kube yi-Mediocre.
Ukudlala imidlalo
Ochwepheshe bezokuzivocavoca bezemidlalo bakholelwa ukuthi ukusebenza ngokomzimba kuyindlela ephumelela kunazo zonke yokulwa nokulwa ne-insulin. Ngesikhathi sokuqeqeshwa, ukuzwela kwe-insulin kukhuphuka ngenxa yokunyuka kweglucose ngesikhathi sokuqothuka kwemicu yemisipha.
Ngemuva komthwalo, ubukhulu bokwehla, ngenkathi izinqubo zesenzo esiqondile se-insulin kwizakhi zemisipha ziqala. Ngenxa yemiphumela yayo ye-anabolic ne-anti-catabolic, i-insulin isiza ekwakheni ukuntuleka kwe-glycogen.
Ukubeka kalula, ngaphansi komthwalo, umzimba udonsa ama-molecule we-glycogen (ushukela) ngangokunokwenzeka futhi, ngemuva kokuqeqeshwa, umzimba uphela nge-glycogen. Umuzwa we-insulin uyanda ngenxa yokuthi izicubu azinawo amandla okugcina amanzi.
Lokhu kuyathakazelisa: odokotela batusa ukugxila ekuqeqesheni abantu abanesifo sikashukela sohlobo 2.
Ukusebenza kwe-Aerobic kuyindlela enhle yokulwa nokumelana ne-insulin. Ngesikhathi salomthwalo, ushukela udliwa ngokushesha okukhulu. Ukuzivocavoca okulinganiselwe noma okuphezulu kwe-Cardio kungakhulisa ukuzwela ngezinsuku eziyi-6 ezizayo. Ukuthuthuka okubonakalayo kuqoshwa ngemuva kwesonto lokuqeqeshwa okungenani nokusebenza okungama-2 Cardio kwangaphakathi.
Uma amakilasi ebanjwa isikhathi eside, amandla amahle angaqhubeka isikhathi eside. Uma ngandlela thile umuntu eshiya ngokungazelelwe ezemidlalo futhi agweme ukuzikhandla, ukumelana ne-insulin kuzobuya.
Umthwalo wamandla
Inzuzo yokuqeqeshwa kwamandla akuyona nje ukwandisa ukuzwela kwe-insulin, kodwa futhi nokwakha izicubu zomzimba. Kuyaziwa ukuthi izicubu zigxilisa kakhulu ama-molecule eglue hhayi kuphela ngesikhathi somthwalo uqobo, kodwa futhi nangemva kwawo.
Ngemuva kokuqeqeshwa kwamandla we-4, ngisho nangesikhathi sokuphumula, uzwela we-insulin uzonyuswa, futhi izinga le-glucose (inqobo nje uma ungadlanga ngaphambi kokulinganisa) lizokwehla. Lapho imithwalo ikhanya kakhulu, kuba ngcono inkomba yokuzwela.
Ukuphikisana ne-insulin kuqedwa kangcono yindlela ehlanganisiwe yokusebenza komzimba. Umphumela omuhle kakhulu urekhodwa ngokushintshana nokuqeqeshwa kwe-aerobic namandla. Ukwenza isibonelo, uya ejimini ngoMsombuluko, ngoLwesithathu, uLwesihlanu, nangoMsombuluko. Yenza i-Cardio ngoMsombuluko nangoLwesihlanu (ngokwesibonelo, ukugijimela, i-aerobics, ibhayisekili), futhi uvivinya umzimba ngomthwalo wangoLwesithathu nangeSonto.
Isiphetho
Ukumelana ne-insulin kungaphephile uma kukhula ngokubhekisele emuva ngemuva kwezinqubo ezinjengokufikisa noma ukukhulelwa. Kwezinye izimo, lesi simo sibhekwa njenge-metabolic pathology eyingozi.
Kunzima ukusho izizathu ngqo zokuqhamuka kwalesi sifo, kepha abantu abakhuluphele banqunyelwe kuso. Lokhu kungasebenzi kuvame ukuhambisana nezimpawu ezicacile.
Uma kungalashwa, ukwephulwa kokuzwela kwe-insulin kungadala isifo sikashukela nezifo ezahlukahlukene zesistimu yenhliziyo. Ukwelashwa kokungasebenzi kahle, kusetshenziswa imithi, ukusebenza ngokomzimba kanye nokudla okhethekile.