Oko Kufuneka Ukwazi Ukuqalisa Ukuhamba neSifo Sikashukela
Ukuhamba ngenye yeendlela ezidumileyo kwaye zicetyiswa ngokubanzi kumsebenzi wabantu abanesifo sikashukela. Kulula, ukuphumla kwaye kunokwenziwa nantoni na. Eyona nto ibaluleke kakhulu, iphumelela kakhulu ekulawuleni i-blood glucose level. Sekunjalo, kukho izinto ezibalulekileyo kubantu abanesifo sikashukela ukuba baqwalasele ngaphambi kokuba bathathe.
Izinzuzo
Ngokuhamba yonke imihla ngemizuzu engama-30 ukuya kweyure, abantu abaneesifo seswekile banako ukuvuna ezi zilandelayo:
- Ukuphuculwa kweglucose . Ukuzivocavoca kunceda izihlunu zithatha ishukela legazi , zikhusele ukuba zakhiwe kwigazi. Esi siphumo sinokuhlala kwieyure okanye kwimihla, kodwa ayikho isigxina. Yingakho ukuhamba rhoqo kubalulekile ekulawuleni i-blood glucose control.
- Ulungelelaniso lwe-cardiovascular. Ngenxa yokuba abantu abanesifo sikashukela basengozini yokwanda kwesifo senhliziyo , oku kuyinzuzo ebalulekileyo.
- Ukulawula umthamo. Ukuhamba rhoqo kushisa iikhalori; oku kunokukunceda ukulawula ubunzima, okuza kunciphisa ingozi yempilo.
Ukuvunyelwa kweDkt
Okokuqala, kubalulekile ukuba ufumane i-OK ukusuka kumboneleli wonyango kwanoma yiphina inkqubo entsha yokuzilolonga ukuqinisekisa ukuba ulungele ngokwaneleyo ukwandisa amanqanaba omsebenzi wakho. Ingcali yokhathalelo lwempilo inokukwazisa ngolwazi oluthile lokuqaphela ukuthatha ngokusekelwe kwisiphi isifo sikashukela onalo. Ezinye izinto zokuqwalasela zibandakanya amayeza athatyathwayo, isimo sakho samanje somzimba, amazinga e-glucose nezinye izinto.
Ukunyamekela Nokunyuka Kweenyawo
Impilo yeenyawo ibaluleke kakhulu kunomntu onesifo sikashukela, ngoko igalelo le-podiatrist linokuba luncedo ngakumbi xa ucinga inkqubo yokuhamba. I-blisters, abrasions, kunye nokuphuka kwesikhumba seenyawo kaninzi kunzima ukuyijonga ekubeni unyawo olunzima luphawu olunye lwesifo sikashukela .
Ezi nzakala ziphuza ukuphulukisa kunye nokutheleleka kwintsholongwane ngenxa yokuba esinye isibonakaliso sesifo sikashukela sinciphisa ukuhamba kwegazi kwimida encinci yegazi. I-podiatrist okanye enye ingcali yokhathalelo lwempilo ingancoma iindlela ezahlukeneyo zokuzilolonga ukuba imeko yonyawo yenza ukuba kube nzima ukuhamba.
Kubaluleka kweekhwele
Akuyimfuneko ukuchitha imali eninzi ekuhambeni izicathulo, kodwa kukho izinto ezimbalwa zokugcina engqondweni:
- Izicathulo kufuneka zilungele kakuhle, zineendawo ezininzi zendawo. Akufanele baxubushe kwisithende. Ezinye izicathulo zokuhamba ziquka iindilo ezongezelelweyo ezikufutshane neenyawo zakho. Ukuqhawula oku kunokukunceda ukukhusela isithende.
- Izicathulo zokuhamba zihlukile kwizicathulo zokuhamba. Ukuhamba izicathulo kufuneka kulucebise kwaye kuguqule kwi-forefoot.
- Abasebenzi "kwivenkile yokuhamba," uhlobo oluthile oluqhelekileyo lomthengisi, ngokuqhelekileyo baqeqeshwe kakuhle kwizicathulo zokuhamba. Kodwa uya kufumana inkonzo enhle kwisitoreji esisebenza ngezobugcisa apho abagijimi abaninzi bathenga izihlangu zabo.
- Ungalibali iisokisi. Iisokisi zeekoton zikwazi ukuxuba kunye nokugcina umswakama. Khangela iingubo ezenziwe ngokutsha, ezifana ne-CoolMax kunye ne-Dri-Fit ezilinyanisiweyo kwesikhumba.
Qalisa iNkqubo
Ngoku ukuba i-preliminaries ayiphumeli, lixesha lokuqalisa.
- Qalisa ngokukhawuleza kwaye kulula. Ukuhamba nje kwemizuzu emi-5 okanye imizuzu engama-10 ngosuku lokuqala kuyamkeleka ukuba konke oko unokukwenza. Into ebalulekileyo ayiyikulimala okanye ibuhlungu, eyokuphelisa umkhankaso wokuhamba kumgca wokuqala.
- Yongeza 5 okanye 10 imizuzu ngeveki. Njengoko enye iyaqhubeka nokuphucula, jolise imizuzu engama-45 ukuya kwiyure, iintsuku ezintlanu ukuya kwi sixhenxe ngeveki. Eli lixa elifanelekileyo lexesha lokugcina i-blood glucose. Nangona kunjalo, iinzuzo zezempilo ziqala ukunyuka ngemizuzu engama-30 ngosuku .
- Yiphule. Iiseshoni eziliqela ezili-10 ukuya kwe-15 zisesigxina zisebenza ngendlela efanayo njengoko enye ihamba phambili.
- Bala amanyathelo akho. I-Pedometers kunye nabagadi bezinto ezifana ne-Fitbit banokukunceda ukulandelelanisa amanyathelo athathweyo ekuhambeni kwansuku zonke, okanye yonke imini. Ukurekhoda iitotali zokuhamba kunokukhuthaza.
- Fumana indawo yokuhamba. Ukuba ummelwane wakho ungakhuselekanga, kancinci ukuhamba ukuya emini, hamba ngamaqela okanye uzame ithrekhi yesikolo esiseduze, indawo yoluntu okanye indawo yokuthengisa.
Iingqalelo ezikhethekileyo
Njalo ugqoke isalathisi se-ID ye-diabetes kwaye uthwale iipilisi ze-glucose, i-candy enzima okanye ukutya okuthambileyo xa kwenzeka i-sugar sugar.
- Landela imiyalelo yesigqirha malunga nokuba uhlolisise amazinga e-glucose egazi. Kusenokwenzeka ukuba uthabathe ukufundwa phambi, emva kwexesha kwaye mhlawumbi nangethuba lokuzilolonga.
- Qinisekisa ukuba wenze isheke nganye emva kweseshoni nganye yokuhamba kwaye ukhangele ukucutha, ukuhlambalaza, kunye ne-blisters.
Ukuhamba Nabanye
Ngokuqhelekileyo kubalulekile ukuba umhlobo angenelele ekuhambeni ukuza kunceda uhlale ekhuthazayo, ngakumbi ngexesha elixakekile, imimoya embi kunye neeholide, xa uzama ukuyeka. Kwiindawo ezininzi, kukho iindidi ezihambahambayo-abahamba ngemigodi, abahambahambahambayo, abahambahambayo, abahamba ngeentlanga kunye namaqela akhiwe ngamacandelo, amaqela enkolo kunye namaqela ezentlalo.
Hlola iiplanga zoluntu kwiibhodi zeendaba, iindaba zeendawo okanye izithuba kwiinkampani zempilo ukufumana iqela lokuhamba kwendawo. Faka ibinzana elithi "ukuhamba ngeeklabhu" kunye negama lakho okanye idolophu yakho kwi-intanethi yosesho lwe-intanethi okanye kwi-Meetup.com, kunye nezinye izinto ezinokukhetha ziza kubakho.
Imithombo:
"Isifo sikashukela kunye nokuzivocavoca: Ngexesha lokujonga i-Blood Sugar yakho." 23 Feb. 2007. iMayoClinic. Com. Ngo-03 Feb. 2007. iSiseko seMayo seMfundo yezeMpilo noPhando. 9 Septemba 2007. http://www.mayoclinic.com/print/diabetes-and-exercise/DA00105/METHOD=print
Umbutho weSwekile waseMelika. "Umsebenzi womzimba / Ukuzivocavoca kunye nesifo sikashukela." Uncedo lweSwekile. 27.1 Jan. 2004. S58-62. 5 Septemba 2007.
"Into endiyidingayo yokuzibandakanya ngomsebenzi wokwenza umsebenzi kunye nokuzivocavoca." I-National Clearinghouse yoLwazi lweSizwe. NgoJuni 2004. Isiko seSizwe seSifo sikashukela kunye neSifo seNtsholongwane kunye neNtsholongwane, iiNational Institutes of Health. 9 Septemba 2007. http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/
"Ukutya kunye nokuzivocavoca: Izixhobo zokuphumelela ngesifo sikashukela." Iziko leNkcukacha zezeMpilo zeCleveland. 18 uJulayi 2003. I-Cleveland Clinic Foundation. 9 Septemba 2007.