Ungayenza kanjani imithambo yokuzivocavoca ngohlobo 1 nesifo sikashukela sesi-2: ividiyo enemiyalo kanye nesethi yokuzivocavoca okusebenzayo

Ukuvivinya umzimba njalo kubamba iqhaza elikhulu ekwelashweni kwesifo sikashukela nezinye izifo eziningi zohlelo lwe-endocrine.

Kuyasiza ukuqinisa izicubu zomzimba, kwenze kube ngokwejwayelekile ukulinganisela kwama-carbohydrate, amaprotheni namafutha, futhi kuthuthukise ukuhamba kwegazi futhi kwandise ukuqina kwemithambo yegazi.

Ukuzivocavoca umzimba akuyona nje indlela efanele yokwelashwa yesifo sikashukela, kodwa futhi nesilinganiso esihle sokuvimbela. Iqiniso ngukuthi ezimweni eziningi (ngaphandle kwenzalo embi), imbangela yesifo sikashukela ukungondleki kanye nokukhuluphala. Ngakho-ke, ngesikhathi sokukhipha amakhilogremu angeziwe kubaluleke kakhulu ukuze ulondoloze impilo.

Izinzuzo zokwelashwa ngokomzimba kwabanesifo sikashukela

Ukuzivocavoca umzimba kudingekile kakhulu ezigulini ezinesifo sikashukela, ngoba ukuqaliswa kwazo kuvumela ukunikeza lezi zinguquko ezinhle ezilandelayo:

• ukwehla kushukela wegazi. Lokhu kungenxa yokuthi ngesikhathi sokuvivinya umzimba, kudliwa amandla, ngenxa yokuthi amaseli abuye azizwe enesidingo sengxenye entsha ye-glucose;
• ukunciphisa usayizi ungqimba lwamafutha (ngenxa yokuthi ukuphathwa kwesisindo kungenziwa);
• ukuguqulwa kwe-cholesterol embi ibe yinzuzo. Ngesikhathi sokuzivocavoca umzimba, i-cholesterol esezingeni eliphansi iguqulwa ibe yi-analogue eye yandisa ama-density indices, okuzuzisa kakhulu umzimba;
• ukwanda kwesikhathi sokuphila;
• ukuguqulwa kube umsebenzi wezimoto zokucindezela kwe-neuropsychic.

Njengomphumela wokuthola inani elinjalo lezinzuzo, ukuqedwa kwezimpawu eziyingozi nezingathandeki, kanye nokwenza ngcono ikhwalithi yempilo yesiguli.

Yiziphi izinhlobo zokuzivocavoca ezinconyelwa iziguli ezinesifo sikashukela?

Zonke izivivinyo ezinconywa ngabanesifo sikashukela zingokweqembu le-aerobic. Okusho ukuthi, lawa amakilasi emfundo yomzimba, lapho kungabikho ukuphefumula okusheshayo nokuqina kwemisipha okukhulu.

Imithwalo enjalo ayiniki ukwanda kwesisindo semisipha noma amandla, kepha asiza ukwehlisa amazinga kashukela bese kunciphisa amafutha omzimba.

Njengomphumela wokuqeqeshwa kwe-aerobic, i-glycogen eqoqwe emisipheni yemisipha iguqulwa ibe ushukela, ohlangana nomoya-mpilo, uphenduke amanzi, isikhutha kanye namandla ukuze umzimba usebenze.

Uhlobo lokuqala

Iziguli zohlobo 1 nohlobo 2 zesifo sikashukela zinqunyelwe ukuzivivinya okulinganiselwe kwe-aerobic. Kuphela uma kuqhathaniswa nalabo abanesifo sikashukela esingancikeli i-insulin, iziguli ezinesifo sikashukela sohlobo loku-1 kudingeka ziqaphele njalo amazinga kashukela wegazi futhi ziqaphe impilo yazo ngokucophelela.

Noma yikuphi ukungathandeki kubo kuwuphawu lokuthi bayeke ngokushesha ukuqeqeshwa futhi bahlole amazinga kashukela.

Uhlobo lwesibili

Iziguli ezinesifo sikashukela sohlobo 2 zingase zingabi nazo izinkomba eziqinile zokukhombisa. Kodwa-ke, lokhu akusho ukuthi azidingi ukulawula izinga likashukela! Ukusetshenziswa kwemitha kuleli cala kungenzeka kungabi namandla kangako.

Njengoba sabhala ngenhla, iziguli ezinesifo sikashukela sohlobo 1 nohlobo 2 zidinga ukuzivocavoca komzimba, okungafaka imisebenzi elandelayo:

• ukulinganisa ukuhamba noma ukuhamba (ikakhulukazi okuwusizo ngemuva kokudla);
• ukugijima ngejubane eliphansi (qiniseka ukuthi ubheka ukuqhuma kokuphefumula!);
• ukugibela ibhayisekili;
• ukubhukuda
• ukushushuluza, ukugoqa noma ukushushuluza;
• i-aqua aerobics;
• amakilasi wokudansa (ngaphandle kwezinto ezisebenzayo).

Amakilasi anconyelwa nsuku zonke imizuzu engama-20-30. Ukukhethwa kokukhethwa komsebenzi womzimba kumele kwenziwe ngokusekelwe kokuthandwa nguwe kanye namakhono wenyama.

Ukhulelwe ngokugula komzimba

Isifo sikashukela sokutholwa sohlobo lomuntu sikashukela esenzeka kubantu besifazane abakhulelwe.

Ukunikeza ukuvimbela ukukhula kwesifo noma ukwehlisa ushukela, ukusebenza ngokomzimba okujwayelekile kuyanconywa.

Sikhuluma ngokuzivocavoca okusesilinganisweni okungekhona nje ukuthi kube nomphumela omuhle enhlalakahleni yenempilo, kepha futhi sithuthukisa isimo somoya somama okhulelwe.

Lokhu kungaba ukuhamba kwansuku zonke epaki noma ukuhamba ngezinyawo, amakilasi anomqeqeshi wokuzivocavoca ejimini, owakhiwe ngokwendlela ethile (ukuzivocavoca nge-fitball, i-aerobics yomama abakhulelwe), ukubhukuda, i-aerobics ye-aqua neminye imisebenzi engafaki ukuphefumula nokukhubazeka okukhulu kwemisipha.

Vivinya umzimba ukuze wehlise ushukela wegazi

Njengoba ukunikezwa okuyinhloko kwe-glycogen kuqukethwe emisipha, ukuzivocavoca kwamandla okwenziwa ngejubane eliphansi kuzoba nomthelela ekwehleni okusheshayo kwamazinga kashukela:

1. sebenza ama-biceps akho, uthathe ama-dumbbells, ugobe futhi uvule izingalo zakho emaphethelweni;
2. yenza umshini wehlombe nge-dumbbells (izandla kufanele zigobeke engxenyeni ye-90 degrees, kanti ama-dumbbells kufanele abe sezindlebeni);
3. ukupompa imisipha ye-AB, wenze i-classic "crunch" (izandla ngemuva kwekhanda, izindolowane zikhomba ezinhlangothini, imilenze iguqe ngamadolo, emuva ingemuva kudalulwe phansi).

Ukuzivocavoca amandla okuhlose ukwehlisa ushukela, inani elanele. Ngaphambi kokwenza noma ikuphi kwalokhu, thintana nomhlinzeki wakho wezokunakekelwa kwempilo.

Yimuphi umsebenzi wokuzivocavoca ozosindisa ku-prediabetes?

Uma unqunyelwe ukuthi ube nesifo sikashukela, ukhonjiswa umsebenzi womzimba ngaphandle kokuhluleka.

Ukuthola umphumela omuhle, udinga ukwenza imizuzu engama-30 okungenani izikhathi ezi-5 ngesonto. Uhlobo lomthwalo lungakhethwa ngokuzimela.

Lokhu kungaba ukugijimela, ukuhamba, ama-Pilates, i-yoga, ukuhamba ngebhayisikile noma ukushushuluza, ukubhukuda neminye imisebenzi eminingi.

Imiphi isethi yokuzivocavoca engenziwa asebekhulile?

Ubudala obudala akuyona inkambiso yokuvivinya umzimba njalo.

Kepha, uma unikezwe ukuwohloka kwenhliziyo nemithambo yegazi, kanye nokuba khona kwezifo ezingamahlalakhona ezigulini zalo mkhakha, kuyadingeka ukusondela ngokucophelela ekukhetheni umsebenzi.

Inketho enhle kwabadala ukuhamba, ukuhamba emoyeni omusha, ukuzivocavoca okulula kokuzivocavoca, ukuzivocavoca, ukubhukuda. Njengazo zonke izimo zangesikhathi esedlule, kubalulekile ukuthi kwabanesifo sikashukela asebekhulile babheke ijubane lokuzivocavoca. Kungcono ukuqhuba amakilasi emoyeni ohlanzekile.

Ukuzivocavoca kwemilenze

Ukuzivocavoca umlenze kufanele kwenziwe nsuku zonke imizuzu eyi-15. Kuthuthukisa ukuhamba kwegazi emikhawulweni ephansi futhi ivimbele ukuthuthukiswa konyawo lwesifo sikashukela.

Ukuzivocavoca okulandelayo kungenzeka:

1. ume, sukuma uzwane bese wehlisa unyawo lwakho lonke;
2. ngenkathi umile, gazinga usuka esithendeni uye ezinzwaneni kuya esithendeni;
3. yenza ukunyakaza okujikelezayo ngezinzwane;
4. ilele emhlane wakho, yenza ibhayisekili.

Ngesikhathi sokuzivocavoca, ungakhohlwa ukuqapha ijubane lokuqalisa.

Icala lamehlo

Ukulahleka kombono yisiphuphutheki esiyimpoqo sohlobo 1 nohlobo 2 sikashukela.

Ukuze uthuthukise imithambo yegazi futhi uthuthukise ukuhamba kwegazi emithanjeni yamehlo, ukuzivocavoca okulandelayo kufanele kwenziwe nsuku zonke:

1. blink ngokuqhubekayo imizuzu emi-2 (lokhu kuzoqinisekisa ukuphuma kwegazi ukuya emehlweni);
2. fiphaza amehlo akho kwesokudla bese kulayini oqondile uwathumele kwesobunxele bese ubuyela emuva. Phinda izikhathi eziyi-10;
3. cindezela amashiya angaphezulu ngokungasebenzi imizuzwana emi-2, bese uyikhipha. Lokhu kuzoqinisekisa ukuphuma kwe-ocular fluid;
4. vala amehlo akho bese unyakazisa amakhiqali wamehlo abheke phansi naphansi. Yenza izikhathi ezi-5-10.

I-Yoga ne-qigong yabanesifo sikashukela

I-Yoga ne-qigong (imithambo yokuzivocavoca yamaShayina) ikuvumela ukuba ukhiphe amandla angenasidingo, unikeze umzimba imithwalo eyanele, futhi unciphise noshukela wegazi.

Ngenxa yokulula kokubulawa, ezinye izivivinyo zilungele ngisho nabantu asebekhulile. Njengesibonelo, sinikeza incazelo yenye yazo.

Beka izinyawo zakho ngobubanzi behlombe bese uqonda ngqo emadolweni. Khululeka. Manje gobela umhlane wakho ophansi njengekati, futhi emva kwalokho - phinda ubambe umsila. Phinda izikhathi ezi-5-10. Ukuzivocavoca okunjalo kuzosiza ukudambisa ukungezwani emuva emuva.

Ukuqapha ngesikhathi sokuqeqeshwa kanye nokuphikisana

Kepha kumele babe ngokulinganisela futhi bavunyelwe udokotela oholayo.

Iziguli ezinesifo sikashukela sohlobo lokuqala kufanele ziqaphele inhlala-kahle yazo kanye namazinga kashukela egazini ngaphambi nangemva kwamakilasi.

Uma isiguli sisho ukubola, ukwehluleka kwezinso, ukusebenza kwenhliziyo okulimazekile, izilonda ezisesimweni sokuphamba, ukubuyiselwa emuva, imithwalo emincane kufanele kulahlwe, kufakwe okunye ukuzivocavoca ngokuphefumula.

Amavidiyo ahlobene

Ungayenza kanjani indawo yokuzivocavoca ngesifo sikashukela sohlobo 2? Ividiyo iqukethe yonke imiyalo edingekayo:

Khumbula ukuthi noma imuphi umsebenzi womzimba ungazuza futhi ulimaze. Ngakho-ke, kubalulekile ukuthi ubonisane nodokotela wakho ngohlobo lomthwalo, ubukhulu bawo nemithetho yokuqhuba amakilasi.