Kudzidzira Kudzidzisa Chirongwa Chechipiri Cheshuga
Ichi chinyorwa chinoshanda kuchirongwa chechirwere cheshuga , gestational chirwere cheshuga (mukati memiganhu yekurovedza pamuviri), uye pre-diabetes. Kumbira chiremba wako nezvokurovedza muviri kana uine chirwere cheshuga cheshuga.
Rudzi rwechipiri chirwere cheshuga kazhinji runowanikwa gare gare muhupenyu uye inowanzo chirwere chehupenyu chinokonzerwa nokuwedzerwa nekushaya muviri. Insulini inogona kunge isingakwanisi kana masero anotora glucose angave asingagamuchirwi nekuitwa kwe insulini.
Pakupedzisira, mugumisiro unogona kunge wakafanana neurudzi rwechirwere cheshuga, kureva kusakundikana kwemasero e beta uye insulin .
Gestational chirwere cheshuga chinowanikwa pakuzvitakura, uye kunyange zvingave zvakakomba, kazhinji kacho chiitiko chenguva pfupi nekuzorora zvakakwana mushure mokuberekwa chero bedzi uremu huri kutarisirwa. Inogona kuratidza kukanganisa kwechirwere cheshuga gare gare muupenyu.
Pre-chirwere cheshuga chirwere umo glucose yeropa yakakwirira zvakanyanya asi kwete yakakwana yekutsvaga rudzi rwechipiri chirwere cheshuga. Pasina hanya nezvokudya, kuora muviri, uye kurovedza muviri, kufambira mberi kwechirwere cheshuga kunowanzodzivirirwa.
Mararamiro Anosvika Pakutarisa Chirwere Cheshuga
Chirwere chekuchengetedza chirwere cheshuga uye mimwe miedzo yakafanana yakaratidza kuti kutarisa kune mararamiro ane chikafu uye chiito chekuita muviri, uye kuora kwekutakura kwe 7% kusvika ku10% yehutemi hwehuviri, kunogona kuchinja kusati kwashuga kwehutachiona.
Zvimwe kunze kwekurasikirwa nekuremerwa, kune vanhu vane chirwere cheshuga nehutachiona hwehutachiona husati hwasvika, zvirongwa zvekuita zvekuvhima zvinobatsira kugadzirisa ropa rekuisa ropa kuburikidza nekuita kuti insulin ishande zvakanyanya uye nekushandisa nekusimudzira kuchengetedza kweropa glucose musumbu, zvichidaro zvichideredza ropa risina kujairika rwemashuga.
Izvo basa rinobudirira re insulin rinotsanangurwa muzwi rokuti " insulin senitivity ."
Kurema kwekudzidzira kunogona kuwedzera hutundu uye saka kuwedzera simba rekuchengetedza glucose. Glucose inochengetwa nemvura se "glycogen." Izvi zvinogona kunge zvakakosha zvikuru sezvo isu tiri muzera uye masimba akawanda ane tsika yekuderera.
Nzira Yokudzidzira Kuita Diabetes uye Pre-Diabetes
Pfungwa yekutanga yekuita ndeyokuti kana iwe wakarwara une chirwere cheshuga kana chirwere cheshuga chisati chaitika, kana iwe uri kunyanya kuwandisa uye wakaita sedentary uye une zvimwe zviratidzo zvingaita kuti utange chirwere cheshuga chekare kana chirwere chemagetsi chinokonzerwa neholesterol yakakwirira uye kuwedzerwa kweropa , unoda kuwana chiremba wako chibvumirano chekushandisa.
Kana ukashandisa injectable insulin kana madhiragi ekuderedza ropa rekuisa ropa, iwe unodawo kuwana mazano akanaka kubva kuna chiremba wako kana chirwere cheshuga uyo ane ruzivo rwekurovedza muviri kwevanhu vane chirwere cheshuga. Mimwe miedzo uye kukanganisa inogona kudiwa nokuti ropa glucose rinogona kupindura zvakasiyana kune vanhu vanoita uye vanoshandisa mishonga yakasiyana-siyana kana insulin.
Kunyange zvazvo maitiro akasiyana-siyana ekurovedza muviri ave akarongedzwa uye akaongororwa kune vane chirwere cheshuga, kana kuyerwa kuyerwa, maitiro anonzi aerobic kana kuti mamwe maitiro akawandisa ekugadzirisa maitiro akaratidzirwa kunge akajeka kupfuura mamwe ose. Vose vane simba ravo. Chinonyatsojeka ndechekuti mazano ekushandisa kwehutano uye kurasikirwa kwekurema kubva kuAmerican College of Sports Medicine ndiyo yakanaka kutanga.
A Complete Comprehensive Program for Diabetes uye Pre-Diabetes
Pasi pane purogiramu yekudzidzisa vhiki nevhiki, nekuwedzera mazano, iyo inosanganisira aerobics uye kuwedzera kurairirwa.
Hazvifungi nezvemabasa akawanda epfuura. Kusanganiswa kwemaitiro ekuberekwa uye simba rekudzidzira - sevanhu vane utano hwakanaka - zvinogona kunge zvakakosha kusanganiswa kwechiito chemuviri kune vane chirwere cheshuga asi chinofanira kuteverwa pasi pekuchengetedzwa kwekuchengeteka uye zvigumisiro zvakanaka.
Zuva 1. Aerobic chiito. Famba, jog, treadmill kana panze kwemaawa makumi matatu pakuderera. Kuenzanisa kwemasimba kunoreva nenzira yakadzika 50% kusvika ku70% yepamusoro yepamusoro yemwoyo kana kuti paunofamba iwe unogona kutaura zvakare nyore zvakakwana kana kuti kudzokorora nhetembo somuenzaniso. Kushambira uye mabhasikoro zvakanakisisa nokuda kwemaitiro aerobic, asi hauna kuwana zvakakosha pfupa rekuvaka iro iwe unobata nehuipi hunoshandiswa.
Generic, danho uye kuputira boka remagetsi aerobics zvakanaka.
Zuva 2. Kurema kudzidziswa. Shandisa Purogiramu Yakasikwa Simba uye Muscle semutungamiri. Iwe unogona kuita izvi pamitambo yekurovedza muviri kana iwe unogona kuita zvakawanda zvekudzidzira mumba uye neimba yekurovedza yeimba kana kunyange yakagadzirirwa dumbbells. Izvo zvekudzidzira hazvizi izvo zvakakosha, asi iwe unoda kushanda yese yezvikwata zvemasimba makuru kusanganisira makumbo nepamusoro uye pasi, maoko, mapepa, kumashure, chifuva, mimba, uye mabako. Chikonzero cheizvi ndechekuti kunyanya musimba iwe unoshandisa uye unovaka, iyo yakawanda inoshandiswa kugadzirisa glucose uye kuchengetedza iwe unogadzira.
Ita zvidzidzo zvepfumbamwe kusvika kune gumi zvinosanganisira 3 masereji e8 kusvika ku12 mumutsetse wega wega. Rongedza mutoro kuitira kuti iwe ugone kupinda mumagariro akazara uye kuti kudzokorora kwekupedzisira, utaure nhamba yegumi, uri kuwana zvakanyanya kuoma kuita. Pakupera kwechikamu chechitatu chemuitiro chero ipi zvayo unofanirwa kushanda zvakaoma. Zorora kwemaminiti maviri kusvika mashanu mushure mekuita basa rinotevera.
Paunenge uchitanga, zvakakosha kuti urege kupfuura zvinhu. Ita zvishomanana masero kana kudzokorora uye shandisa zvishoma kudhura asi zvose zvinodzidzira uye kufambira mberi kusvika kumahombekombe akakwirira uye kuwedzera. Zvisinei, simba uye kudzidziswa kwemasumbu zvinoda kusimbisa mishonga zvakakodzera. Kusimudza chiedza dumbbells kwekudzokorora makumi maviri, kunyange zvazvo kusina maturo, haisi izvo zvinodiwa pano. Tora nyore, asi kwete nyore nyore!
Zuva 3. Kudzidziswa kweAerobic sezuva rekutanga.
Zuva 4. Kudzidziswa kweAerobic sezuva rekutanga.
Zuva 5. Uremu hwekudzidzira sezuva repiri.
Zuva 6. Kudzidziswa kweAerobic sezuva 1.
Zuva 7. Zororo.
Dzidzirai Kuwedzera
Nekuwedzera kwehutano, unogona kuwedzera zvishoma nekukura kwepurogiramu yako yekurovedza. Izvi zvakanakisisa zvakaitwa pasi pekutarisa kwomudzidzisi akakodzera. Heano mamwe mazano ekuita izvozvo.
- Wedzera kuwedzera kwemaitiro aerobic kuburikidza nekuwedzera kwemitengo yemwoyo kubva 50% kusvika 70% kusvika kune 70% kana zvishoma pamusoro. Pano iri kufamba kwepakati, iwe unogona kukwanisa kutaura zvishoma nyore, kunyange iwe haufaniri kunge uri kutambura kufema.
- Wedzera nguva yekugadzirira kubva pamaminitsi makumi matatu nemakumi matatu nemashanu.
- Ivai nenguva dzakasiyana mukufamba kwenyu kana kumhanya nekukwira panowedzera kukurumidza kwemaminitsi emaminiti imwe mumaminitsi mashanu ehurefu kwenguva.
- Zvishoma nezvishoma kuwedzera mutoro unorema iwe unosimudza purogiramu yako yekudzivirira-kuwedzera sezvaunowedzera. Iwe unofanirwa kuedza kuita izvo zvakasimudzirwa zvekupedzisira zvechetatu chetatu. Usawedzera huwandu hwemasero kana kudzokorora; ingowedzera uremu hwaunosimudza apo unowedzera kusimba. Iwe unogona kusiyanisa zvidzidzo asi yeuka kushanda yese mikuru miviri yemasumbu.
- Wedzera purogiramu yechitatu yekureruka kwemahombekero kune purogiramu yako yevhiki nevhiki, zvichida pane imwe yemazuva aerobics kuitira kuti uchengete zuva rimwe chete rokuzorora zvakakwana.
- Iva nehanya nekukuvadzwa kwemajoini, misumbu, uye tete uye usadzidzise kurwadziwa kwakanyanya kana kupfurikidza kurwadziwa kwakanyanya. Ona chiremba wako. Paunenge uchidzidziswa uremu, nyatsonyatsoziva kushungurudzika kwepfudzi kurwadziwa kana kusagadzikana mumutambo wemotori , iyo inogona kuva nharo kune vakura vadzidzisi. Enda nyore nyore pamapfudzi anoshanda kana izvi zvichikupa kunyevera.
- Mwedzi woga woga, tora mazuva matatu akatevedzana kurega kuti muviri udzoke uye uvake zvakare.
American Diabetes Association Consensus Statement on Exercise
Mukubvumirana kwayo kwegore ra2006, The American Diabetes Association inokurudzira kusanganiswa kwebhuku rekushandisa uye kurwisa sezvinotevera:
- Kune vanhu vane utachiona hwekushushikana kweglucose (IGT), 150 maminitsi ekuenzanisa kushanda nesimba mune vhiki imwe neimwe kusanganisira maitiro aerobic uye kudzidzisa muviri.
- Kuita maawa mana vhiki imwe neimwe yekuenzanisa kushanda nesimba zvakasimba uye, kana kupikisa basa rekuita basa rinobatanidzwa neCVD yakakura ( chirwere chemwoyo ) kuderedzwa kwengozi kana tichienzanisa nemaduku akawanda emabasa.
- Mukusabvumirana kwezvinyorwa, vanhu vane chirwere cheshuga cheshuga vanofanira kukurudzirwa kuti vashandise maitiro katatu pavhiki, vachitarisana nemapoka makuru emasumbu, vachifambira mberi kusvika kune zvitatu zve 8 kusvika kune gumi zvakadzokorora kune uremu husingagoni kusimudzwa kupfuura 8 kusvika 10 nguva (8 kusvika ku10 RM).
Zvakakosha kuziva kuti kunyanya kufunga kwekurovedza muviri kunogona kushanda kuvanhu vane zvinetso zvinotevera. Tsvaga chiremba wako pamamiriro aya.
- Maitiro ekudzivirira ropa asingaverengeki - akakwirira kana pasi
- Kusadzora kutenderera kweropa
- Mwoyo usina kusimba mamiriro ezvinhu
- Retinopathy (maziso uye maziso aripo)
- Peripheral neuropathy (mhirizhonga yakaipa kumigumo, tsoka dzezvipembenene nezvimwewo)
- Autonomic neuropathy (nharo kukuvadza nhengo dzomukati)
- Microalbuminuria nephropathy
Chidimbu chekurovedzwa kwechirwere cheshuga uye Pre-Diabetes
- Tsvaga kurapwa kwechiremba uye kubvumirwa kwachiremba kushandisa. Kana iwe une chirwere cheshuga chechirwere, bvunza chiremba wako kana, uye sei, iwe unofanirwa kushandisa.
- Kuti zvive zvakanaka, shandisa mudzidzisi ane ruzivo kuti atarisire purogiramu yako uye chirwere cheshuga kuti uchinje mishonga kana zvichidiwa.
- Itai zvose aerobics uye kuwedzera kurairirwa.
- Tanga zvishoma nezvishoma uye uwedzere kurema uye kuwedzera kwemazuva apo iwe unowedzera. Kana uine insulini kana mishonga, usakurumidza kuwedzera kana kuderedza chiito chako chekubatsira kana kuwedzera pasina kubvunzurudza.
- Mira kana iwe uchinzwa uchinetseka, urombo huripo kana hunoenderera mberi kana kuti usingafadzi uye ona chiremba wako.
- Idya zvakanaka pamwe chete nepurogiramu ipi zvayo yekuita basa.
> Sources:
> American Diabetes Association. Chirwere cheshuga chinoshandiswa uye chiito. Chirwere cheshuga , 25, Tsika 1, 2002.
> Thomas DE, Elliott EJ, Naughton GA. Dzidzirai zvechirwere chechirwere cheshuga mellitus. Cochrane Database Syst Rev. 2006 Jul 19; 3: CD002968. Kudzokorora.