I-Gymnastics yesifo sikashukela - amasethi amahle kakhulu wokuzivocavoca okwelapha

Ukuzivocavoca umzimba kuyasiza kakhulu kwabanesifo sikashukela ngohlobo lwesibili lwesifo: baguqula iphrofayili ye-glycemic, babuyisele ukuzwela kwezicubu emgudwini we-insulin obaluleke kakhulu, futhi babe nomthelela ekwandiseni ukugcinwa kwamafutha. Okokuqala, ngesifo sikashukela, kuphela izivivinyo ze-isotonic ezifanele, ezihambisana nobubanzi bokunyakaza hhayi izicubu ezicindezelwe ngokweqile. Amakilasi kufanele abe njalo: imizuzu engama-30 kuya kwansuku zonke noma ihora zonke ezinye izinsuku. Ukuzivocavoca kwesifo sikashukela sohlobo 2 kufanele kwenziwe emoyeni omusha: kuphela lapho kukhona ushukela kanye namafutha eshiswe ngenkuthalo.

Kwabashukela abancike ku-insulin, isikhathi esingcono kakhulu sokushaja ngamahora ayi-16 kuya kwayi-17. Udinga ukuba noswidi nawe ukuze kuthi lapho kuvela umjuluko obandayo nesiyezi - izimpawu zokuqala ze-hypoglycemia - usheshe ululame. Ukugwema izimo ezibucayi, kusiza ukuthola imininingwane eminingi ngamasethi wokuzivocavoca okuzoba wusizo kakhulu.

Yikuphi okudalwa yisifo sikashukela okudingeka ukwazi mayelana nokuzivocavoca umzimba

Indlela efanelekile yokuzivocavoca umzimba izosiza ukuphatha ngokushesha nangokuthembekile ukulawula uhlobo 2 sikashukela. Kwakhiwe izinhlobo ezihlukene zokubuyisa ukusebenza kahle kwamathumbu, ukuthuthukisa ukuhamba kwegazi emilenzeni, nokuvimbela ukulahleka kombono. Ukuzivocavoca okuhleliwe ngeke kusize kuphela ukudambisa izimpawu zesifo sikashukela, kodwa futhi kubuyisele impilo jikelele.

Lapho ukhetha ukuvivinya umzimba wakho, kufanele uthintane nodokotela, njengakwezinye izinkinga (i-retinopathy, unyawo lwesifo sikashukela, ukuhluleka kwezinso nenhliziyo), ukulinganiselwa kanye nokuphambana kungenzeka.

Yiziphi izinzuzo zomsebenzi womzimba ngohlobo 2 sikashukela:

• Khulisa ukuzwela kwamangqamuzana ekuqothulweni kwe-hormone nokuthathwa kwe-insulin;
• Shisisa amanoni, uthuthukise izinqubo ze-metabolic, ukhuthaze ukunciphisa umzimba;
• Qinisa inhliziyo, unciphise amathuba okukhula kwezimo zenhliziyo;
• Thuthukisa ukugeleza kwegazi emilenzeni nasezitho zangaphakathi, kunciphisa ubungozi bezinkinga;
• Jwayela umfutho wegazi;
• Thuthukisa i-lipid metabolism, vimbela ukubonakala kwe-atherossteosis;
• Siza ukuzivumelanisa nezimo ezicindezelayo;
• Thuthukisa ukuhamba kwamalunga nokuhlangana komgogodla;
• Khulisa ithoni nokuphila kahle konke.

Emzimbeni womuntu kunezinhlobo ezingaphezu kwekhulu zemisipha, wonke adinga ukunyakaza. Kepha uma kudlala ezemidlalo, abanesifo sikashukela kumele baqaphele.

1. Okokuqala, kubalulekile ukukhumbula ngokuvimbela i-hypoglycemia. Ngaphambi kokuqeqeshwa, ungadla isangweji noma enye ingxenye yama-carbohydrate. Uma ushukela usalokhu ungaphansi kokujwayelekile, ngaphambi kweseshini elilandelayo udinga ukunciphisa umthamo we-insulin noma amaphilisi.
2. Ngaphambi kokushaja, awukwazi ukufaka i-insulin ezindaweni lapho umthwalo wemisipha uzoba mkhulu.
3. Uma ukuqeqeshwa kuhlelwa kude nasekhaya, nakekela ukulethwa kokudla ukumisa ukuhlaselwa okungenzeka kwe-hypoglycemic.
4. Uma ushukela ungaphezulu kuka-15 mmol / L kumitha noma nge-acetone ekuhlolweni komchamo, ukuzivocavoca umzimba kufanele kuthathelwe indawo izivivinyo zokuphefumula isikhashana.
5. Khansela ukuqeqeshwa lapho i-tonometer ifunda i-140/90 mm RT. Ubuciko nangaphezulu, uma ishayela lingama-90 beats / min. Kufanele ibonakale kumelaphi.
6. Ngaphambi kokuqala amakilasi amakhulu, kufanele uhlole i-cardiogram ukuze uqiniseke ukuthi umthwalo wenhliziyo unele.
7. Kumele sifunde ukuthola inani lokushaya kwenhliziyo. Ngemithwalo yemisipha, iyakwazi ukuhluka kuze kufike ku-120 bpm. Ukuziqeqesha kwabanesifo sikashukela akusizi uma izinga lokushaya kwenhliziyo yakho likhuphuka laya ku-120 bpm.

Imithambo yeminwe ifakwa kubani kuye

Ukuzivocavoca okuncane okuwusizo kuwo wonke umuntu, kepha ngezigaba ezithile zeziguli kusenomkhawulo. Contraindication yokwelapha ukuvivinya isifo sikashukela i-mellitus imvamisa kunesikhashana. Ngemuva kokushintsha isimo ngokwejwayelekile, ungaphinde ubuyele enkokhisweni ejwayelekile. Kuhle ukukunciphisa ekuzivocavoca ngokuphefumula kanye:

• Ukwehla okunzima kwesifo sikashukela;
• Izindlela ezibucayi zenhliziyo;
• Ukwehluleka okukhulu kwezinso;
• Izilonda ezinde kakhulu ze-trophic emilenzeni;
• Ama-retinopathies (ukuvinjwa komzimba kungenzeka).

Thayipha uhlelo lwesibili lokulawula isifo sikashukela ngemfundo yomzimba

Uhlelo luqukethe izigaba ezi-3.

Ukulungiselela

Okokuqala udinga ukwenyusa ukusebenza komzimba ngaphandle kokuzivocavoca umzimba omusha. Ukuze wenze lokhu, ukuhamba ngaphezulu kwanele: hamba endaweni eyodwa ngezinyawo, ukhuphukele esitezi sakho ngaphandle kwesikhuphuli, futhi ngezimpelasonto kuvame ukuphuma unyawo ulandele imvelo. Uma kukhona ukuphefumula okushisayo, ukushaya ngamandla noma ukucindezela, kufanele uthintane nodokotela wakho.

Ukuzivocavoca

Esigabeni sesibili, ungenza izivivinyo zokuzivocavoca - imizuzu eyi-15 ukuya ku-20, mhlawumbe nsuku zonke. Ungaqali ukuzivocavoca ukudla ngemuva kokudla noma ngesisu esingenalutho. Ekuqaleni, kwenziwa iminyakazo elula ethuthukisa ukuhamba okuhlanganyelayo, kancane kancane ubukhulu bamakilasi andiswa ngokungezelela ukwelula nokuzivocavoca kwamafutha okushisa, kuthi ekugcineni, kuphinde kube nokuzivocavoca okuhamba kancane okubuyisela ukuphefumula. Yenza imithambo yokuzivocavoca ngejubane elincane, uzama ukuzwa ukuzivocavoca ngakunye nayo yonke imisipha. Ekuseni, ukuvuka ngokushesha, kusiza ukugcoba intamo yakho namahlombe ngethawula elimanzi (ungakhetha amanzi okushisa - ngokusho kwempilo yakho).

Lapho umsebenzi wokuhlala phansi, udinga ukuthatha ikhefu elingu-2-3 ukuze udambise ukungezwani kusuka ohlelweni lwe-musculoskeletal nokuzivocavoca okusebenzayo. Ukufudumala okunjalo kuyasiza futhi ngemuva komsebenzi wesikole, ovame ukulayisha iqembu elifanayo lemisipha. Uma izinhlungu zenzeka endaweni efanayo phakathi namakilasi, kufanele uthintane nodokotela wezinzwa. Izokwelekelela umthwalo ngezinqubo ze-massage noma ze-physiotherapeutic.

Ukwenza ezemidlalo

Isinyathelo esilandelayo sihlanganisa ukukhetha uhlobo lwakho lwezemidlalo. Uma uqonda ukuthi usukulungele okungaphezu kokufudumala nje, ungaziqina. Kuhle uma imithambo yokuzivocavoca ingenziwa echibini noma emgwaqweni okungenani kanye ezinsukwini ezi-3, ukulawula izinga lokushaywa ngamandla, ukufundwa kwe-glucometer, nangemva kokungu-50 - nomfutho wegazi ngaphambili nangasemuva kokusebenza. Kubalulekile ngaso sonke isikhathi ukuhlola imilenze, ukhethe kahle izicathulo zezemidlalo.

Ukuzivocavoca kwesifo sikashukela: Ukuzivocavoca umlenze

Ama-pathologies wemikhawulo engezansi angenye yezinkinga ezivame kakhulu zesifo sikashukela sohlobo 2.

Ukufudumala okunjalo ngeke kuthathe imizuzu eyi-10. Kumele yenziwe njalo kusihlwa. Hlala onqenqemeni lwesihlalo ungathinti emhlane. Zonke izivivinyo kumele zenziwe izikhathi eziyi-10.

• Cwilisa bese uqondisa izinzwane zakho.
• Phakamisa uzwane nesithende ngokuhlukile, ucindezela ukuphela kwamahhala wenyawo phansi.
• Umlenze esithendeni, phakamisa uzwane. Zale futhi uzigcine zihlukile.
• Imlenze iqonde, donsa uzwane. Ukubeka phansi, siqinisa umlenze ophansi kithi ngokwethu. Ukuzivocavoca okufanayo ngomunye umlenze.
• Yelula umlenze wakho phambi kwakho bese uthinta isithende sephansi. Bese uphakamisa, udonsele isokisi ubheke kuwe, wehlise, ugobe edolweni.
• Ukunyakaza kuyafana nenombolo 5 yomsebenzi, kodwa kwenziwa ngayo yomibili imilenze ngokuhlangene.
• Ukuxhuma nokwelula imilenze, ukugoba-ukugoqa ukuhlangana kwe-ankle.
• Dweba imibuthano ezinyaweni ezinemilenze iqonde. Ngemuva kwalokho yiya ezinombolweni ngesikhathi esisodwa ngonyawo ngalunye.
• Yima ezinzwaneni zakho, uphakamise izithende zakho, uzisakaze ngokuhlukana. Buyela ku-IP.
• Qhekeza ibhola elivela ephephandabeni (kulula kakhulu ukukwenza ungafake zicathulo). Ngemuva kwalokho uyihlanganise uyiklebhule. Beka izinto ezilahliwe kwelinye iphephandaba bese ugoqa ibhola libheke phansi futhi. Lo msebenzi wenziwa kanye.

Ukuzivocavoca kwabanesifo sikashukela abanezinkinga zesisu

Izindlela zokuzivocavoca zesifo sikashukela zivame ukuqinisa, okuhloswe ngazo ukuvimbela izinkinga, futhi zikhethekile, ukulwa nezifo zangempela ezihlangene. Lapho usebenzisa i-metformin nezinye izidakamizwa zomlomo, imiphumela emibi ihlala ifaka phakathi izinkinga zamathumbu, ukuphazamiseka kwesigqi samathumbu, ukuphazamiseka kwengqondo.

Ekwelapheni i-pathologies yamathumbu, akwanele ukunaka kuphela amathumbu - kuyadingeka ukuphulukisa umzimba wonke. Ukwelapha ukuzivocavoca ubhekana kahle nalo msebenzi: kuqinisa izinzwa, kuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi, kuvumele ukuhamba kwegazi, kuvimbele izinqubo ezima zingi, kuqinisa i-peristalsis, kuqinisa ucindezela.

1. Lala emuva mat. Yeqa izingalo zakho bese uhlala phansi kancane, ulungisa izinyawo zakho mat. Buyela esimeni sokuqala (IP). Donsela amadolo esifubeni bese welula imilenze. Phinda u-10 p.
2. I-PI - efana nokuzivocavoca okwedlule. Faka izintende zakho esiswini sakho, uphefumula kancane, ugcwalise umzimba ongaphansi nomoya. Gcwalisa isisu, naphezu kwazo zonke izandla. Misa ukuphefumula ngalesi sigaba bese ubuyela ku-PI. Yenza i-15 p.
3. Lala ngesisu sakho, imilenze inwebeke ezinhlangothini. Jikela indlu ngakwesokunene, welula nesandla sakho sobunxele phezulu. Buyela ku-PI bese uphinda u-20 r.
4. IP - efanayo naleyo eyedlule. Siphumuza izandla zethu phansi, siphakamise umzimba ukuze ume. Sibuyela ku-IP. Yenza i-20 p.
5. Qamba amanga eceleni kwakho. Gobisa umlenze ophambene, cindezela idolo emzimbeni. Jikela kolunye uhlangothi bese uphinda uvivinya umzimba, uwonke - 10 p. ohlangothini ngalunye.
6. Hlala em mateni, imilenze isabalale ububanzi. Nyakazisa phambili, uthinte phansi ngezandla zakho. Umthambeka olandelayo ngakwesokunene: isandla sobunxele sisebhande, isandla sokudla siphansi. Ngakolunye uhlangothi - ngokufanayo. Yenza i-7 p.
7. Beka izandla zakho emhlane. Cindezela amadolo esifubeni. Buyela ku-PI, ulawula isikhundla sezinga lemhlane. Yenza i-10 p.
8. Ukuma kwe-IP, izandla ngaphambili. Ngaphandle kokushiya indawo, jikisa umzimba ngakwesokunene, ngesandla sakho kude emuva emuva ngangokunokwenzeka, inhale. Exhale lapho ubuyela ku-IP. Phinda u-10 p. enye indlela nenye.
9. IP - imile, iminwe - kuya enqabeni. Guqula icala liqonde kwelinye futhi kwelinye, ugcine izandla zakho ngemuva ngemuva ngangokunokwenzeka. Phinda u-5 p.
10. I-IP - imile, phakamisela izingalo zakho emahlombe akho, jikisa izindolowane zakho phambili. Ephakamisa umlenze ogogekile, thinta idolo ngesandla sokuphikisana. Phinda ukunyakaza ngokulinganayo. Impinda 10 p.

Ukuzivocavoca ngombono ngohlobo 2 sikashukela

Imikhumbi emincane yamehlo ibuthaka kakhulu futhi ibuthakathaka kakhulu kwisifo sikashukela, ngakho-ke izingqinamba ezivela kuleli cala zivame kakhulu. Impilo yamehlo nokuvinjwa kwe-retinopathy kushukela kufanele kunikezwe ukunakwa okukhethekile. Uma uvivinya umzimba njalo, ungavimba ukuphazamiseka okuningi okubukwayo.

1. Letha iminwe yenkomba ebusweni bese ulungisa ibanga elingama-40 cm maqondana namehlo. Bheka izandla zakho imizuzwana embalwa, bese welula iminwe yakho ihlukane, ubashiye bebona. Spread ngokwehlukana kuze kube yilapho iminwe yomibili ibonakala. Babambe imizuzwana embalwa ngombono waseceleni bese uyibuyisela ku-IP futhi.
2. Futhi, lungisa ukugqoloza kwiminwe etholakala, njengasekuqaleni kokuzivocavoca, kepha ngemuva kwemizuzwana embalwa kuyidlulisele kwenye into etholakala ngemuva kweminwe. Ukuyifunda imizuzwana embalwa, buyela kwiminwe yakho futhi. Imizuzwana 5 ukuhlola iminwe iphinde ibuyele endabeni ekude.
3. Mboza amashiya akho bese ufaka ingcindezi encane ezisekelweni zamehlo akho. Cindezela izikhathi ezi-6, ukuphumula kwamehlo imizuzwana eyi-6. Phinda - izikhathi ezi-3.
4. Vula imizuzwana eyi-6 bese uvale amehlo akho amahlandla ama-6, uwafafaze ngombango omkhulu. Phinda kabili loop izikhathi ezi-3.
5. Ngamehlo phansi, uzungeleze ngokujikeleza ngewashi. Ngemuva kwemibuthano emithathu egcwele phakamisa amehlo akho, ulungisa amehlo akho. Ukuhamba okuyindilinga okufanayo kukhiqiza i-counterclockwise.
6. Blink ngokuqhubekayo imizuzu emi-2. Akufanelekile ukukopela.
7. Kulula ukushaya izinkophe ezingaphezulu ngamapads ebheke ngaphandle kwamehlo. Izinkophe ezingezansi zisendleleni ephambene. Phinda izikhathi eziyi-9.
8. Ngemuva kokufudumeza, hlala isikhashana, uvala amehlo akho. Ngemuva kokuzivocavoca ngakunye, udinga ukuhlaba ikhefu ukuze uphumule, uvale amehlo akho isigamu somzuzu. Ukusebenza kahle kwemidlalo yokuzivocavoca kuya ngokuvama kokusetshenziswa kwayo.

I-Qigong yabanesifo sikashukela

Umkhuba ongcono waseShayina we-qigong (ekuhumusheni - "umsebenzi wamandla") usuneminyaka eyizinkulungwane ezimbili ubudala. I-Gymnastics ilungele ukuvikela kwezifo ku-prediabetes nakwisifo sikashukela. Ngokulawula ukunyakaza nesigqi sokuphefumula, i-yoga isiza ukukhulula amandla aboshwe, okwenza sikwazi ukuzwa ukuvumelana komzimba nomzimba.

1. Beka izinyawo zakho ububanzi bodwa, amadolo aqonde, kepha ngaphandle kwengxabano. Bheka ukuphumula kwemisipha, susa umthwalo owedlulele emuva ongezansi. Bopha umhlane wakho njengekati, uqonde futhi futhi ukhulise umsila. Buyela ku-IP.
2. Ukuncika phambili, izingalo zibambekile ziqabulekile ngezansi, imilenze iqonde. Uma ngabe le ndlela icasula ukuntuleka kokuxhumana, ungaphumula ngokubhekabheka kwetafula. Lapho izandla zise-countertop, umzimba kufanele udinganiswe kakhulu futhi ube endizeni efanayo nawo. Ngokuphefumlelwa, udinga ukuqondisa phezulu, phakamisa izandla zakho phambi kwakho. Hambisa kuze kube yilapho umzimba uqala ukugoba emuva.
3. Ukuze ungahambisi i-vertebrae yesifunda se-lumbar, umthwalo kule ndawo kufanele ube mncane. Izingalo zigobile emajoyini endololowane, isithupha kanye nesandulelayo kuxhunyiwe ngenhla kwekhanda. Inhale bese ukhipha amahlandla amaningi, uqonde, ugcine izandla zakho zisesimweni esifanayo. Ukuphefumula, kwehlise esifubeni. Misa okwesikhashana, hlola ukuthi ingemuva liqondile, amahlombe ayalulama. Yehlisa izandla zakho.

Ngaphambi kokuthi uqale ukuzivocavoca, udinga ukusondelana - ukumboza amehlo akho, ukuphefumula nokukhipha amahlandla ama-5 futhi ugcine nokuphefumula okufanayo kwamahhala ngesikhathi sokuprakthiza. Ekilasini, kubalulekile ukuphendukela kukholo lwakho noma kumane we-cosmos - lokhu kuzothuthukisa imiphumela yamakilasi.

AmaGrikhi asendulo athi: "Ufuna ukuba muhle - gijima, ufuna ukuhlakanipha - gijima, ufuna ukuba nempilo - gijima!" Ukugijima umncintiswano womjaho akuyona imidlalo efanelekile yesifo sikashukela, kodwa ngeke akwenze ngaphandle kokuzivocavoca umzimba. Ufuna ukubuyisa i-carbohydrate metabolism yakho? Vivinya umzimba!