Kuita Kudzidzira Kukuru Kwechirwere Cheshuga
Kubhabhatidza chinhu chikuru chekuita zvevanhu vane chirwere cheshuga . Haisi kungofadza chete, ine zvikomborero zvakasiyana zvinoita kuti zvikwanise zvakakodzera chirongwa chekuchengeta chirwere cheshuga. Kufungisisa kana chirwere cheshuga chinodzivisa vashambi kubva pakuzadzisa mikana yavo here?
Gary Hall Jr. akaongororwa ane chirwere cheshuga chechirwere chepabonde pazera remakore makumi maviri nemashanu. Nokuda kwekutarisira kwakanaka kwemamiriro ake uye kusarudza kwakasimba, akaenderera mberi kukunda mishonga masere ekunhamba muna 1996 ne2000 maOlimpiki.
Hapana chivimbo chokuti munhu wese ane chirwere cheshuga achakunda mishonga yekushambira - asi kubudirira kugadzirisa chirwere cheshuga chiri mubayiro wakakwana.
Mabatsiro Okushambadzira Kwevanhu vane chirwere cheshuga
Kushambira kunovandudza utano hwemwoyo. Izvi zvakakosha nokuti vanhu vane chirwere cheshuga vane njodzi dzakakwirira kune vamwe vane chirwere chemwoyo. Kushambira kunopisa makoriro uye kunogona kubatsira kudzora uremu, izvo zvinokoshawo kune vane chirwere cheshuga.
Kubhabhatidza kunosimbisa masimba makuru mumutumbi, anokosha pakurapa chirwere cheshuga. Paunenge uchidzidzira, masero masero anonyatsogadzira shuga yeropa. Iyi ndiyo nzira yekudzidzira kuderedza shuga yeropa.
Kudzora kweglucose kunobatsira kubva pakurovedza muviri kunogona kupedza kwemaawa - kana dzimwe nguva mazuva - asi haisi zvachose. Ichi ndicho chikonzero kuedza muviri nguva dzose kunonyanya kukosha kuvanhu vane chirwere cheshuga kupfuura kushanda zvakanyanya, asi zvishoma.
Tanga nebasa rakawanda sezvinobvira, kunyange kana iri maminitsi mashanu kusvika gumi pamusangano.
Edza kushanda kusvika pamaminitsi 45 kusvika ku60. Kuzorora pakati pemaminitsi gumi kusvika pamaminitsi gumi nemashanu kwakanaka.
Pane zvimwe zvikwereti zvakare:
- Hazvisi kudzvinyirira pamakumbo kune mamwe maitiro akawanda ekurovedza muviri. Izvi zvakakosha nokuti kuderedzwa kweropa kuyerera mumidziyo midzi yeropa yemigumo kunowanzoonekwa pakati pevanhu vane chirwere cheshuga, kuita kukuvara kwetsoka zvakadai sokucheka kana blister inononoka kuporesa uye inowanikwa kune utachiona.
- Kutsika-simba kwakadai sekushambira kwakaratidzwa kubatsira vanhu vane chirwere cheshuga cheshuga.
- Iyo inoderedza kukanganiswa kwemhepo yakasvibirira pamuviri, iyo inobatsira kudzivirira kuputira pamwe chete kune vanhu vane arthritis kana kuti vanodarika.
- Inowanzotarisirwa nemudziviriri, uyo anogona kupa rubatsiro kana iwe uchisangana nematambudziko.
Kuwana Go-mberi Kubva kune Mutano-Mutarisiri Wekutarisira
Kutanga, zvakakosha kune munhu ane chirwere cheshuga kuti awane yakanaka kubva kune mupi wehutano wehutano chero purogiramu yezvidzidzo itsva kuti ave nechokwadi chokuti murwere akakodzera kuti awedzere maitiro ake emabasa. Muongorori wehutano achadawo kukuzivisai nezvekuchengetedza kwakanakira kutora kubva pane rudzi rwechirwere cheshuga chaunacho. Zvimwe zvikonzero zvekufungisisa zvinosanganisira mishonga inotorwa, ikozvino mafomu emamiriro ezvinhu, mazinga eglucose nezvimwe nyaya.
Kugadzirira Kushambira
Iye zvino inguva yekuwana nzvimbo yekushambira. Masango emunharaunda kana nzvimbo dzinoshambira, dzakadai sedzo dzinoshandiswa neYMCA kana JCC, dzakasarudzwa zvakanaka. Vashandi vanochengetedzwa zvakanaka, uye nzvimbo dzakawanda zvakadaro dzinopa mapurogiramu akasiyana-siyana emvura. Chero dziva rine varwi vehupenyu rakanaka, zvakadaro.
Zvingave zvakakosha kutora kirasi yekushambi, iyo inogona kubatsira munhu anotanga kana kushambadzira mukati-kati kukura kushanda zvakanaka, nyore nyore kunogona kuchengetwa kwehafu yenguva kana kupfuura.
Tarisa mumvura madhachi aerobics. Izvi zvidzidzo zvinotungamirirwa nevadzidzisi vakarovedzwa, zvinoda kushambira uye kununura zvakanakira zvakafanana. Murwere anofanirwa kutarisa nemutano wehutano hwake pakutanga uye regai mudzidzisi azive nezvezvinodiwa zvakasiyana.
Kushambira nechirwere cheshuga: Kufungisisa kwakakosha
- Usati wasvika mumvura, udza mutaradzi ane chirwere cheshuga.
- Kupfeka chirwere cheshuga cheshuga munguva yemvura.
- Iva nechokwadi chekufuka shangu dzemashamba kana zvimwe shangu mukati memadziva uye muimba yekodhi. Izvi zvinoderedza mikana yekupwanya kana kucheka tsoka dzako, kana yekutsvaga rutsoka rwomutambi. Vanhu vane chirwere cheshuga vanofanira kuongorora maziso avo mushure mekubva padziva kuti vaongorore kudonha, kuputika kana kubvisa.
- Kushambira kwenguva yakareba kunogona kuunza hupirglycemia , kana shuga shoma yeropa. Manzwiro aneta anowedzerwa nekudzidzira anogona kunzwa se hypoglycemia, saka zvakakosha kutarisa shuga yeropa panguva dzenguva dzose.
- Itai pamwe nemapirisi emapiritsi, zvinononoka kana zvimwe zvinotarisirwa nehutano wehutano zvinokurudzira kushandisa kana shuga yeropa ichidonha. Chengeta mita yeglucose uye glucose mapiritsi kana kunyorera padziva, mune bhokisi repurasitiki.
- Kana iwe ukapfeka insulini pombi , taurira mushandi wako wehutano usati watanga purogiramu yokunyorera.
Kuratirana naRo: Mudiwa kana Chikoro Chingabatsira
Chero chero chirongwa chekushandisa chirwere chiri nyore kuchengetedza kana mumwe wako achibatanidzwa. Zvimwe zvinokurudzira zvinoita kuti zvive nyore kuramba uchizvipira. Ita basa rako bhizimisi rinoziva nezvekuda kwako zvakanakira nekuchengeteka ne chirwere cheshuga.
Imwe nzira yekuwedzera maitiro ekunamatira nehurongwa hwemazuva ose ndeyekutora kirasi. Kuita saizvozvo inzira yakanaka yekusangana nevanhu vatsva, pamwe nekuzvipira kune purogiramu yenguva dzose uye kuedza zvinhu zvitsva, zvakadai semvura inonzi aerobics. Zvose izvi zvinogona kukubatsira kuchengetedza iwe.
Sources:
"Chirwere cheshuga uye Kuedza Kudzidzira: Nguva Yokuongorora Ropa Rako." Dec. 1, 2015. Mayo Clinic.
American Diabetes Association. "Basa Rokuita / Kuedza Kudzidzisa uye Chirwere Cheshuga." Chirwere cheshuga. 27.1 Jan. 2004. S58-62. 5 Sept. 2007.
"Zvandinofanira Kuziva Nezvechiitiko Chepanyama uye Chirwere Cheshuga." National Diabetes Information Clearinghouse. Nyamavhuvhu, 2014. Masangano eNational Health.