I-Exercise Exercise enkulu yeSifo sikashukela
Ukubhukuda ngumsebenzi omkhulu ngokomzimba kubantu abanesifo sikashukela . Akunomdla nje kuphela, unemivuzo emininzi eyenza ifaneleke ngokufanelekileyo kwinkqubo yolawulo lwe-diabetes. Ukubuza ukuba isifo sikashukela sivimbela abagijimi ukuba bafikelele ekusebenzeni kwabo?
UGary Hall Jr. wafumanisa ukuba unesifo sikashukela se-1 eneminyaka engama-25 ubudala. Ngenxa yokuphathwa ngokucophelela kwimeko yakhe kunye nokuzimisela okukhulu, waqhubeka eyinqola yeemigodi zokubhukuda ezisibhozo kuma-Olimpiki ka-1996 no-2000.
Akukho siqinisekiso sokuba wonke umntu onesifo sikashukela uya kuphumelela iindondo zokubhukuda-kodwa ukulawula ngempumelelo isifo sikashukela kuvuza ngokwaneleyo.
Izinzuzo zokubhukuda kubantu abaneSifo seswekile
Ukubhukuda kuphucula impilo yengqondo. Oku kubaluleke kuba abantu abanesifo sikashukela banomngcipheko ophezulu kunabanye kwisifo senhliziyo. Ukubhukuda kushisa iikhalori kwaye kunokunceda ukulawula ubunzima, nto leyo ibalulekile nakwizifo zesifo sikashukela.
Ukubhukuda kuqinisa yonke imisipha emzimbeni, ebaluleke kakhulu ekulawuleni isifo sikashukela. Xa usebenzisa, iislimsiti ze-muscle zithatha ngokukhawuleza ukuthatha ishukela legazi. Yiyo ndlela yokusebenzisa amanqanaba eshukela egazi.
Ukulawulwa kwe-glucose inzuzo ekusebenziseni umzimba kunokuhlala iiyure - okanye ngamanye amaxesha - kodwa azinasigxina. Yingakho ukufumana umzimba rhoqo kubaluleke kakhulu kubantu abanesifo sikashukela kunokuba basebenza ngokugqithiseleyo, kodwa kuncinci.
Qala kunye nomsebenzi omninzi ngangokunokwenzeka, nangona iphela emizuzu emi-5 ukuya kweyure nganye ngeseshoni.
Zama ukusebenza ukuya kwii-45 ukuya kwi-60 imizuzu. Ukuphumla phakathi kweeseshoni ezi-10 ukuya kwe-15 zemizuzu elungileyo.
Kukho nezinye iinjongo:
- Akukhoxinzelelo ngaphantsi kweenyawo ezininzi kunezinye iindlela ezininzi zokuzilolonga. Oku kubalulekile ngenxa yokunciphisa ukuhamba kwegazi kwimida encinci yegazi kwimida ekuqhelekileyo phakathi kweentlobo zesifo sikashukela, okwenzakalisa ukulimala kwenyawo ezifana nokucutswa okanye i-blisters ephuza ukuphulukisa nokunyanga.
- Ukunyamezela okuncinci njengokubhukuda kuye kwaboniswa ukunceda abantu abane-type 2 yeswekile.
- Iyanciphisa uxinzelelo lobungqingili emzimbeni, owanceda ukukhusela ukuxhatshazwa ngokuxhomekeke kubantu abano-arthritis okanye bakhuluphele.
- Ngokuqhelekileyo ilawulwa ngumgcini wokhuseleko, ngubani onokukunceda xa uhlangabezana nobunzima.
Ukufumana i-Go-phambili esuka kuMboneleli wezeMpilo
Okokuqala, kubalulekile ukuba umntu onesifo sikashukela ukuba aphumelele kumboneleli wezempilo kwanoma yiphina inkqubo entsha yokuzilolonga ukuqinisekisa ukuba isigulane sifanelekile ukunyusa amanqanaba omsebenzi wakhe. Iingcali zonyango ziya kufuna ukukwazisa iindlela ezithile zokuqapha ukuthatha ngokusekelwe kukuphi uhlobo lwesifo sikashukela onalo. Ezinye izinto zokuqwalasela zibandakanya amayeza athatyathwayo, imeko yakho yangoku yempilo, amazinga e-glucose kunye neminye imiba.
Ukulungiselela Ukuhlamba
Ngoku lixesha lokufumana indawo yokudada. Amachibi asekuhlaleni okanye amaziko okubhukuda, afana nalawo asebenza yiYMCA okanye i-JCC, zikhethekileyo. Abaqeqeshi baqeqeshwe kakuhle, kwaye amaninzi amancedo anika iinkqubo ezahlukeneyo zamanzi. Nayiphi na i-pool kunye nabalondolozi bezempilo, kodwa.
Kungaba luncedo ukuthatha isigaba sokubhukuda, esinokukunceda umntu onokuqala okanye ohambahambayo ukuba ahlakulele i-stroke elula, enokuthi igcinwe isiqingatha seyure okanye ngaphezulu.
Khangela kwiiklasi ze-aerobics. Ezi klasi zikhokelwa ngabaqeqeshi abaqeqeshwe, zifuna ukungabhukumi kwaye zineenzuzo ezifanayo ezifanayo. Isigulane sifanele sihlolisise umniki-nkonzo wakhe wokunakekelwa kwempilo kuqala kwaye mvumele umqeqeshi azi malunga naziphi na iimfuno ezizodwa.
Ukubhukuda ngesifo sikashukela: Ukuqwalasela okuthe ngqo
- Ngaphambi kokungena emanzini, xelela umlondolozi onesifo sikashukela.
- Gqoka isalathisi se-ID yesibhedlele ngexesha lomanzi.
- Qinisekisa ukuba unxibe izicathulo zokuhlamba okanye ezinye iingubo ezijikelezayo kwigumbi kunye nakwindawo yokupaka. Oku kunciphisa amathuba okubetha okanye ukusika iinyawo zakho, okanye ukuthabatha inyawo lomdlali. Abantu abanesifo sikashukela kufuneka bahlole iinyawo zabo emva kokushiya echibini ukuze bahlole ukutywa, ukunyangwa okanye ukunyuka.
- Ukubhukuda ixesha elongezelelweyo kunokuzisa kwi- hypoglycemia , okanye ishukela ephantsi yegazi. Uvakalelo olukhatywayo olwenziwa ngokuzivocavoca lunokuziva ngathi lu-hypoglycemia, ngoko kubaluleke kakhulu ukujonga ilungu leeshukela ngegazi rhoqo.
- Ukuzisa iipilisi ze-glucose, ukutyiwa okutya okanye nantoni na umniki-nkonzo ocebisa ukusetyenziswa xa ushukela wegazi luhla. Gcina imitha ye-glucose kunye neepilisi ze-glucose okanye utyumle i-poolside, kwiplastiki encinci.
- Ukuba unxiba ipompo ye-insulin , qhagamshelana nomboneleli wakho wezempilo ngaphambi kokuqalisa inkqubo yokubhukuda.
Ukunamathela kuyo: Umlingani okanye iCandelo loMeyi uncedo
Naluphina inkqubo yokusetyenziswa kulula ukunamathela ukuba iqabane libandakanyeka. Isizathu sokubambisana senza kube lula ukuhlala sizimisele. Yenza umsebenzi wakho owaziyo malunga nezidingo zakho ezikhethekileyo kunye nokuqapha isifo sikashukela.
Enye indlela yokwandisa imilinganiselo yokunamathela kwishedyuli eqhelekileyo kukuthatha iklasi. Ukwenza njalo kuyindlela enhle yokudibana nabantu abatsha, kunye nokuzinikela kwishedyuli rhoqo kwaye uzame izinto ezintsha, ezifana ne-aerobics yamanzi. Zonke ezi zinokukunceda ukugcina ukhuthazwa.
Imithombo:
"Isifo sikashukela kunye nokuzivocavoca: Ngexesha lokujonga i-Blood Sugar yakho." Umhla woku-1, 2015. I-Clinic yeMayo.
Umbutho weSwekile waseMelika. "Umsebenzi womzimba / Ukuzivocavoca kunye nesifo sikashukela." Uncedo lweSwekile. 27.1 Jan. 2004. S58-62. 5 Septemba 2007.
"Into endiyifunayo ngokuzibandakanya ngomsebenzi wokwenza umsebenzi kunye nesifo sikashukela." I-National Clearinghouse yoLwazi lweSizwe. Agasti, 2014. amaZiko eZiko lezeMpilo.