Zvaunoda Kuziva Kuti Uitange Kutamba neShuga
Kufamba ndeimwe yenzira dzakakurumbira uye dzakakurudzirwa zvekuita basa kune vanhu vane chirwere cheshuga. Zviri nyore, kufara uye zvinogona kuitwa chero kupi zvako. Chinonyanya kukosha, inonyatsoshanda mukudzivirira mazinga emagopa eropa. Kunyange zvakadaro, kune zvinhu zvinokosha kune vanhu vane chirwere cheshuga kuti vafunge vasati vaenda.
Batsirwa
Nokufamba zuva rega rega kwemaminitsi makumi matatu kusvika paawa, vanhu vane chirwere cheshuga vanogona kukohwa zvinotevera:
- Kuvandudza glucose kudzora. Kuita muviri kunobatsira masumbu anowana shuga yeropa , achidzivirira kubva pakuvaka muropa. Izvi zvinogona kugara kwemaawa kana kunyange mazuva, asi hazvisi zvachose. Ndokusaka kufamba nguva dzose kunokosha kuti urambe uchinge uchiteerera ropa.
- Zviri nani kuva nemafungiro emwoyo. Nokuti vanhu vane chirwere cheshuga vane ngozi yakawanda yehutano hwemoyo , ichi chinhu chinokosha chinobatsira.
- Weight control. Nguva dzose kufamba kunopisa makoriyori; izvi zvinogona kubatsira kudzora uremu, izvo zvinogona kuderedza ngozi dzehutano.
Kugutsikana kwechiremba
Kutanga, zvakakosha kuti iwe uwane yakanaka kubva kune utano hwehutano kune chero hurongwa hupi hwehutano hwekuita kuti uve nechokwadi kuti wakakwanira kuti uwedzere maitiro emabasa ako. Mumwe muongorori wehutano anogona kukuzivisawo nezvekuchengetedza kwakanakira kutora kubva pane rudzi rwechirwere cheshuga chaunacho. Zvimwe zvikonzero zvokufungisisa zvinosanganisira mishonga inotorwa, ikozvino mafomu emamiriro ezvinhu, mazinga eglucose nezvimwe zvinhu.
Kufamba Netsoka Kuchengeta
Utano hwemakumbo hunonyanya kukosha kune chero munhu ane chirwere cheshuga, saka kuwanikwa kwechirwere chepachidimbu kunogona kubatsira zvikuru kana uri kufunga nezvekufambisa chirongwa. Blisters, abrasions, uye kuputika muganda retsoka kazhinji kunonetsa kuona kubva pakumbo tsoka chisina chiratidzo chechirwere cheshuga .
Kukuvara uku kunononoka kuporesa uye kunowanikwa kune hutachiona sezvo chimwe chiratidzo chechirwere cheshuga chinoderedzwa ropa ruchiyerera mumidziyo midzi yeropa pamigumo. Mumwe mupurisa kana imwe nyanzvi yehutano inogona kukurudzira mamwe maitiro ekuvhiya kana chirwere chetsoka chichiita kufamba zvakaoma.
Kukosha kweShokwe
Hazvisiko kupedza mari yakawanda pakufamba shangu, asi kune zvinhu zvishoma zvokuchengeta mupfungwa:
- Iro shangu dzinofanirwa kukodzera zvakanaka, dzine nzvimbo yakawanda munharaunda. Haafaniri kusungira chitsitsinho. Vamwe vanofamba shangu vanosanganisira mamwe maziso ari pedyo nechitsiko chako. Kuzvinyora izvi kunogona kudzivirira kupesana kwechitsinho.
- Kufamba shangu zvakasiyana nezvishangu. Kufamba shangu kunofanirwa kuve kwakanyanyisa uye kushandura mukati.
- Vashandi vari "nechitoro chekufamba," iyo inowanzozivikanwa yakasiyana-siyana yemutengesi, inowanzonyatsodzidziswa pazvishongo zvakakodzera zvokufamba. Asi iwe uchawanawo basa rakanaka pane imwe nzvimbo yekuchengetedza soro apo vatambi vakakomba vanotenga shangu dzavo.
- Usakanganwa masokisi. Masokisi ekotoni anogona kukanda uye kuchengeta unyoro. Tarisa micheka mitsva inoshandiswa, yakadai seFoodMax uye Dri-Fit iyo yanyoro inopisa kubva paganda.
Tanga Purogiramu
Iye zvino kuti zvigadzirwa zvekutanga zvisipo, inguva yekutanga.
- Tanga zvishoma nezvishoma uye nyore. Kufamba maminetsi mashanu kana gumi pazuva rokutanga kunogamuchirwa kana izvi zvose zvaunokwanisa kuita. Chinhu chinokosha hachisi chokukuvadzwa kana kuora, izvo zvingagumisa kufamba mumushandirapamwe pakatanga.
- Wedzera 5 kana 10 miniti pavhiki. Sezvo mumwe achienderera mberi achivandudza, chinangwa maminitsi makumi mashanu kusvika paawa, mazuva mashanu kusvika manomwe pavhiki. Ndiyo nguva yakafanira yenguva yekuchengetedza ropa glucose kuchengetedza. Zvisinei, hutano huripo hunoenda kuwedzera pamaminitsi 30 pazuva .
- Itai itya. Maminitsi gumi kusvika kune gumi nemaminitsi gumi nemashanu anoshanda seanobudirira semunhu anofamba kwenguva refu.
- Verenga nhanho dzako. Pedometers uye basa revatariri vakaita seFitbit rinogona kubatsira kutora matanho ose akatorwa pamakwara ose ezuva nezuva, kana zuva rose. Kunyora kufamba zvizere kunogona kukurudzira.
- Tsvaga nzvimbo yekufamba. Kana vavakidzani vako vasina kuchengeteka, rega kugadzirira kufamba masikati, famba mumapoka kana kuedza imwe nzvimbo yechikoro chepamunharaunda, nzvimbo yemunharaunda kana misika yekutengesa.
Kufungisisa kwakakosha
Nguva dzose unopfeka chirwere cheshuga cheshuga uye utakure mapiritsi, girasi rakaoma kana zvinotapira zvinotapira kana chirwere cheshuga chinodonha.
- Tevera murairo wechiremba pamusoro penguva yekuongorora ropa rehuga. Iwe unogona kutora kuverenga kuverengera, shure uye zvichida kunyange panguva yekurovedza muviri.
- Iva nechokwadi chekuita chitsiko chetsoka mushure mega yega yega yekufamba uye chengeta maitiro, abrasions, uye mablister.
Kufamba Nevamwe
Zvinowanzokosha kuti shamwari yako ikubatanidze iwe paunofamba kuti ubatsire kuramba uchikurudzirwa, kunyanya kuburikidza nekupedza nguva, kushata kwemamiriro okunze uye mazororo, apo chiri kuedza kukanganisa. Munharaunda dzakawanda, kune makasiyana-siyana emafambiro ekufamba-mall-walkers, kufamba-famba-kufamba, vanofamba-famba, marudzi-vanofamba-famba uye mapoka akaumbwa nemunharaunda, mapoka ezvitendero, uye mapoka evanhu.
Tarisa mharaunda yemapurisa mapuraneti, nzvimbo dzemunharaunda kana kuti kuendeswa kumagariro ehutano kuwana boka rekufamba. Pinda mutsara wokuti "kufamba makirabhu" uye zita reguta rako kana taundi rako muInternet search engine kana paMe Meetup.com, uye zvimwe zvakawanda zvingasarudzwa zvingangozviratidza.
Sources:
"Chirwere cheshuga uye Kuedza Kudzidzira: Nguva Yokuongorora Ropa Rako." 23 Feb. 2007. MayoClinic. Com. 03 Feb. 2007. Mayo Foundation yeChiremba Zvekurapa uye Ongororo. 9 Sep. 2007. http://www.mayoclinic.com/print/diabetes-and-exercise/DA00105/METHOD=print
American Diabetes Association. "Basa Rokuita / Kuedza Kudzidzisa uye Chirwere Cheshuga." Chirwere cheshuga. 27.1 Jan. 2004. S58-62. 5 Sept. 2007.
"Zvandinofanira Kuziva Nezvekuita Zvepanyama uye Kuita Zvekuita." National Diabetes Information Clearinghouse. June 2004. National Institute of Diabetes uye Digestive uye Kidney Disease, National Institutes of Health. 9 Sep. 2007. http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/
"Zvokudya uye Kuedza Kudzidzira: Mazano Okubudirira Nechirwere Cheshuga." Cleveland Clinic Health Information Center. 18 July 2003. Cleveland Clinic Foundation. 9 Sep. 2007.