Inkqubo yokuSebenza yeSifo sikashukela

Ukuqeqeshwa koqeqesho kwi-Type 2 yeswekile

Eli nqaku lisebenza kuluhlu lwesifo sikashukela , isifo sikashukela (ngaphakathi kwemida yokukhulelwa), kunye nesandulela isifo sikashukela. Buza ugqirha wakho malunga nokuzivocavoca ukuba unesifo seswekile.

Uhlobo lwe-2 lwesifo sikashukela ngokuqhelekileyo luya kwenzeka kamva ebomini kwaye luyisifo sokuphila esiphumela ekukhutheni nokungazinzi. I-insulini ingasenelanga okanye iiseli ezithatha i-glucose inokumelana nesenzo se-insulin.

Ekugqibeleni, umphumo unokufana nohlobo lwesifo sikashukela, oko kukuthi, ukuhluleka ngokupheleleyo kweeseli ze-beta kunye nokunikezwa kwe-insulin .

Isifo sikashukela sesifo sesifo sikashukela senziwa ngokukhulelwa, kwaye nangona sisenokuba sisisimko, sisisiganeko sisesigxina esilufumana emva kokuzala emva nje kokuba ubunzima bulawulwa. Ingasikisela ukukhutshwa kwesifo sikashukela kamva ebomini.

I-pre-diabetes yandulela yimeko apho i- glucose yegazi iphezulu kodwa ayikho ephakamileyo ngokwaneleyo yokuxilongwa kwe-type 2 yeswekile. Ngaphandle kokuqwalaselwa kokutya, ukulahleka kwesisindo, kunye nokuzivocavoca, ukunyuka kwesifo sikashukela kusenokungenakwenzeka.

Indlela Yokuphila Indlela Yokulawula Isifo Sikashukela

Inkqubo Yokukhusela iSifo Sikashukela kunye nezilingo ezifanayo zibonise ukuba ingqwalaselo yokuphila ngokutya kunye nokutya, kunye nokulahleka kwesisindo se-7% ukuya kwi-10% yesisindo somzimba, kunokususa isifo sesifo seswekile.

Ngaphandle kokulahlekelwa kwesisindo, kubantu abanesifo sikashukela kunye nesifo seswekile, iinkqubo ezisemthethweni zoqeqesho zikunceda ukulawula i-glucose yegazi ngokwenza isenzo se-insulin sisebenze ngokufanelekileyo nangokusebenzisa nokunyusa ukugcinwa kwegazi kwi-muscle, ngaloo ndlela unciphisa amazinga e-blood glucose engavamile.

Lo msebenzi osebenzayo we-insulin uchazwa kwigama elithi " uvakalelo lwe-insulin ."

Ukunyusa uqeqesho kunokwakha umxube owongezelelweyo kwaye ngoko kwandisa amandla okugcina i-glucose. I-glucose igcinwa ngamanzi njenge "glycogen." Lo mbandela unokuba luleke ngakumbi njengoko sinobudala kunye nobukhulu besisundu sinomkhuba wokuhla.

Indlela yokuzivocavoca ngesifo sikashukela kunye nesandulela ngentsholongwane

Inqaku lokuqala lokukwenza kukuba ukuba ufumene ukuba unesifo sikashukela okanye sesandulela isifo sikashukela, okanye unesisindo sogqirha kwaye unamanye amanqaku malunga nesifo sesifo sikashukela okanye isifo se-metabolic ezifana ne-cholesterol ephezulu kunye negazi eliphezulu , kufuneka ufumane ugunyaziso lwakho ugqirha lokusebenzisa.

Ukuba usebenzisa i- insulin inkunkuma okanye iziyobisi ekunciphiseni i-glucose yegazi, kufuneka kwakhona ufumane iingcebiso ezilungileyo kumgqirha wakho okanye ugqirha we-diabetes onamava okusebenzisa umzimba wesifo sikashukela. Ezinye iimvavanyo kunye neeposenti zingadingeka ngenxa yokuba i-glucose yegazi ingaphendula ngokwahlukileyo kubantu abasebenzisa nokusebenzisa amayeza amaninzi okanye i-insulin.

Nangona iintlobo ezahlukeneyo zovavanyo ziye zaphakanyiswa kwaye zivavanyelwa abantu abanesifo sikashukela, akukho qeqesho lobunzima, uqeqesho oluthile, okanye uhlobo olongezelelekileyo lwentsebenzo yohlobo lwangaphakathi luye lwaboniswa ukuba lukhulu kunabo bonke. Bonke banamandla abo. Yintoni ecacileyo kukuba izikhokelo zokusetyenziswa kwempilo kunye nokulahleka kwesisindo e-American College of Medicine yezemidlalo yindawo efanelekileyo yokuqala.

Inkqubo yoQeqesho ngokubanzi yeSifo sikashukela kunye neSandulelangculazi esandulelayo

Ngaphantsi kwenkqubo yokuqeqesha ngeveki, kunye neengcebiso zokuqhubeka, ezidibanisa i-aerobics kunye nokuqeqesha umzimba.

Akuthatheli umsebenzi omdala wangaphambili. Udibaniso lwe-aerobic umzimba kunye nokuqeqesha amandla-njengabantu abanempilo-mhlawumbi ibe yintlangano efanelekileyo yomsebenzi wesifo sikashukela kodwa kufuneka ilandelwe phantsi kolawulo lokukhusela kunye neziphumo ezilungileyo.

Usuku 1. Ukusetyenziswa kwe-Aerobic. Hamba, ugijimi, i-scrollreader okanye ngaphandle ngaphandle kwemizuzu engama-30 kwi-intensity. Ubungakanani obunokulinganisela kumgama we-50% ukuya kwi-70% yezinga eliphezulu lentliziyo okanye ngesantya apho unako ukuthetha ngokukhawuleza ngokwaneleyo okanye ukuphindaphinda umbongo ngomzekelo. Ukubhukuda kunye nokuhamba ngebhayisikili kukulungele ukulungiswa kwe-aerobic, kodwa awuzukufumana inzuzo yezakhiwo zethambo ozenzayo ngempembelelo.

I-generic, inyathelo kunye nepompodi zeeklasi ze-aerobics zibalaseleyo.

Usuku 2. Ukunyusa uqeqesho. Sebenzisa i-Basic Strength and Muscle program njengesikhokelo. Unokwenza oku kumdlalo wokuzivocavoca okanye unokwenza uninzi lwamaxesha okuzivocavoca ekhaya kunye nokuzivocavoca ekhaya okanye nakwiisethi zeengqungquthela. Umzimba ngamnye awuyinto ebaluleke kakhulu, kodwa kufuneka usebenze onke amaqela amakhulu ama-muscle kuquka imilenze ephezulu nangaphantsi, iingalo, amahlombe, umva, isifuba, izibilini kunye neentambo. Isizathu salokhu kukuba umzimba osisigxina owenzayo kunye nokwakha, iipasto ezingakumbi zokulahlwa kweglucose nokugcina ozidalileyo.

Ukusebenzisa ama-8 ukuya ku-10 kuquka iisethi ezi-8 ukuya kwezi-12 eziphindaphindiweyo kwisethi nganye. Lungisa umthwalo ukuze ufikelele kwisicwangciso esipheleleyo kwaye ukuphindaphinda kokugqibela, uthi inombolo 10, ufumana nzima kunzima ukwenza. Ekupheleni kwesetya sesithathu saliphi na umsebenzi omele usebenze kanzima. Phumla imizuzu emihlanu ukuya kwemihlanu ngaphambi kokusebenza okulandelayo.

Xa uqala, kubalulekile ukuba ungadluli izinto. Yenza iiseti ezimbalwa okanye uphinde uphinde usebenzise ubunzima obungaphantsi kodwa wenze konke usebenze kwaye uqhubekele kwimibono ephezulu kunye namandla. Nangona kunjalo, amandla kunye nokuqeqeshwa kwemisipha kufuna ukuxininisa izihlunu ngokufanelekileyo. Ukuphakamisa i-dumbbells ngokuphindaphindiweyo kwama-20, nangona kungenasiphelo, akukho into efunekayo apha. Thatha lula, kodwa kungekhona lula kakhulu!

Usuku 3. Uqeqesho lwe-Aerobic njengomhla wokuqala.

Usuku 4. Uqeqesho lwe-Aerobic njengomhla wokuqala.

Usuku 5. Uqeqesho lwesisindo njengomhla wesi-2.

Usuku 6. Uqeqesho lwe-Aerobic njengomhla woku-1.

Usuku 7. Ukuphumla.

Ukuqhubela phambili

Ngokunyuka ukuqina, unokwandisa ngokunyanisekileyo ubungakanani kunye nenani leprogram yakho yokuzilolonga. Oku kulungele ukuqhutyelwa phantsi kolawulo lomqeqeshi ofanelekileyo. Nazi ezinye iingcebiso malunga nendlela yokwenza oko.

• Ukwandisa ubukhulu bentsebenzo ye-aerobic ngokunyusa izinga lentliziyo ukusuka kwi-50% ukuya kwi-70% ukuya kufutshane no-70% okanye ngaphaya kwezantsi. Kulo mgangatho ophakathi, kufuneka ukwazi ukuthetha ngokulula, nangona akufanele ube nzima ukuphefumula.
• Ukwandisa ixesha lokuqhuba umsebenzi ukusuka kumashumi amathathu ukuya ku-45 imizuzu.
• Faka ikhefu ekuhambeni kwakho okanye kuqhutywe ngokuhamba ngokukhawuleza kwinqanaba lomzuzu elilodwa kuyo yonke imizuzu emihlanu ubude beseshoni.
• Kancinci ukwandisa umthwalo wesisindo owuphakamisa kwisicwangciso sakho sokuqeqesha ubunzima njengoko uqina ngakumbi. Kufuneka ulwele ukwenza oko kuphakanyiswa kokugqibela kwisethi yesithathu. Musa ukwandisa inani leetethi okanye ukuphindaphinda; nje ukwandisa ubunzima obuphakamisayo njengoko uqina ngakumbi. Unokutshintsha imizimba kodwa u khumbule ukusebenza kuwo onke amaqela amakhulu ama-muscle.
• Yongeza iseshoni yokuqeqesha ubunzima besithathu kwiprogram yakho yeveki, ngokukhethekileyo kwimihla ye-aerobics ukuze ugcine ubuncinane olunye usuku lokuphumla okupheleleyo.
• Qaphela ukulimala kwe-niggling yamalungu, izihlunu kunye neetonyoni kwaye ungaqeqeshanga ngeentlungu ezibuhlungu okanye ukunyamezeleka kwentlungu. Jonga ugqirha wakho. Xa uqeqesho lobunzima, qaphela ngakumbi intlungu yoxinzelelo okanye ukuphazamiseka kwikhopu yokujikeleza , enokuba ngumbadala kubaqeqeshi abadala. Hamba lula kumagxathu xa usebenzisa oku kunika isilumkiso.
• Njalo ngenyanga, thabatha iintsuku ezi-3 ezilandelelanayo ukuze uvumele umzimba uphinde uphinde uphinde wakhiwe.

I-American Diabetes Association I-Statement yokubambisana kwi-Exercise

Ngokuvumelana kwayo ngo-2006, i-American Diabetes Association incoma udibaniso lwe-aerobic kunye nokuxhatshazwa ngokulandelelana kanje:

1. Kubantu abanesifo sokunyamezela kwe-glucose (IGT), imizuzu eyi-150 yokulinganisela ukwenza umsebenzi osebenzayo rhoqo ngeveki nganye kubandakanya ukuzivocavoca kwe-aerobic kunye nokuqeqesha umzimba.
2. Ukwenza iiyure ezingama-4 nganye ngeveki yokumodareyitha ukuya kwi-aerobic enamandla kwaye, okanye ukuxhatshazwa kwemisebenzi yomzimba kudibene ne-CVD enkulu ( isifo senhliziyo ) ukunciphisa ubungozi ngokuthelekiswa nemilinganiselo engaphantsi komsebenzi.
3. Ukungabikho kokuphikisana, abantu abanesifo seswekile bafanele bakhuthazwe ukuba benze ukuxhatshazwa kathathu ngeveki, bejolise kuwo onke amaqela asemasundu amakhulu, ukuqhubela phambili kwiiseti ezintathu eziphindwe kwi-8 ukuya kwe-10 kwisisindo esingenakuphakanyiswa ngaphezu kwe-8 ukuya kwe-10 amaxesha (8 ukuya ku-10 RM).

Kubalulekile ukuba uqaphele ukuba iingcamango ezikhethekileyo zentsebenzo zingasebenza kubantu ngabanye abaneengxaki ezilandelayo. Dibana nodokotela wakho kule miqathango.

• Amanqanaba e-blood glucose engalawulwayo - aphakamileyo okanye aphantsi
• Uxinzelelo oluphezulu lwegazi
• Izimo zentliziyo engaqinisekanga
• I-retinopathy (imeko kunye nesimo sengqondo)
• I-peripheral neuropathy (umonakalo wemigulane kwimida, izilonda ezinyawo njl njl.
• I-autonomic neuropathy (umonakalo weentsimbi kwizitho zangaphakathi)
• I-Microalbuminuria kunye nephropathy (umsebenzi weentliziyo ezibi)

Isishwankathelo soQeqesho lweSifo sikashukela kunye nesandulela sesifo sikashukela

• Fumana ukuhlolwa kwezokwelapha kunye nesibonelelo sogqirha ukuze usebenzise. Ukuba unesifo sikashukela se-1, cela ugqirha wakho ukuba, kwaye njani, kufuneka usebenzise.
• Ukufumana iziphumo ezilungileyo, sebenzisa umqeqeshi onamava ukuba ahlole inkqubo yakho kunye neengcali zesifo sikashukela ukuze ulungelelanise imithi xa kuyimfuneko.
• Yenza zombini u-aerobics kunye noqeqesho lobunzima.
• Qala ngokukhawuleza kwaye ukwandise ivolumu kunye nokunyamezela ixesha elide njengoko ufumana ulungelelaniso. Ukuba u-insulin okanye unyango, ungazenzeki ngokukhawuleza kwaye ukwandise okanye unciphise umthamo wokusebenza okanye ubungqina ngaphandle kokubonisana.
• Yeka ukuba uziva uhlaziyiweyo, ubuhlungu obukhulu okanye obuqhubekayo okanye buhlungu kwaye ubone ugqirha wakho.
• Yidla kakuhle ngokubambisana nayo nayiphina inkqubo yokusebenza.

> Imithombo:

> I-American Diabetes Association. Isifo sikashukela sisetyenziswe. Ukunyamekela ngesifo sikashukela , 25, iSiza 1, 2002.

> UThomas DE, uElliott EJ, uNaughton GA. Ukuzivocavoca uhlobo lwesifo sikashukela sesifo sikashukela. I-Cochrane Database Syst Rev. 2006 Julayi 19; 3: CD002968. Uhlolo.