Uhlelo Lokusebenza Lokushukela Sikashukela

Ukuqeqeshwa Ukuzivocavoca for Type 2 Diabetes

Lesi sihloko sisebenza kuhlobo lwesifo sikashukela sesi-2 , isifo sikashukela sokugaya (ngaphakathi kwemikhawulo yokuzivocavoca), kanye nesandulela ngculaza. Buza udokotela wakho mayelana nokuvivinya umzimba uma unesifo sikashukela sohlobo 1.

Uhlobo lwe-2 lwesifo sikashukela luvame ukwenzeka esikhathini esizayo empilweni futhi ikakhulukazi isifo sokuphila esivela ekukhulupheni nokuntuleka kokuzivocavoca. I-insulini ingase inganele noma amaseli athatha i-glucose angamelana nesenzo se-insulin.

Ekugcineni, umphumela ungafana nohlobo lwesifo sikashukela sohlobo 1, okungukuthi, ukwehluleka ngokuphelele kwamaseli e-beta nokunikezwa kwe-insulin .

Isifo sikashukela sokubeletha senziwa ngesikhathi sokukhulelwa, kanti nakuba singase sibe sína, ngokuvamile umcimbi wesikhashana onokuphumula ngokugcwele ngemva kokubeletha uma nje isisindo silawulwa. Kungaphakamisa ukutholakala kwesifo sikashukela kamuva ekuphileni.

I-pre-diabetes yandulela yisifo lapho i- glucose yegazi iphezulu ngokweqile kodwa ingenayo ngokwanele ukuxilongwa ngesifo sikashukela sohlobo lwesibili. Ngaphandle kokunakekelwa ekudleni, ukulahlekelwa isisindo, nokuzivocavoca, ukukhula kwesifo sikashukela ngokuvamile kuvinjelwe.

Indlela Yokuphila Imayelana Nokuphatha Isifo Sikashukela

Uhlelo lokuvimbela isifo sikashukela kanye nokuhlolwa okufanayo kufaka ukuthi ukunakekelwa kokuphila ngokudla okunomsoco nokuzivocavoca, kanye nokulahlekelwa isisindo sika 7% kuya ku-10% wesisindo somzimba, kungenza ukuguqulwa kwesifo sikashukela ngaphambi.

Ngaphandle kokulahlekelwa isisindo, kubantu abanesifo sikashukela kanye nesandulela ngculaza, izinhlelo zokuqeqesha ezisemthethweni zisiza ukuphatha i-glucose yegazi ngokwenza i-insulin isetshenziswe ngokuphumelelayo nangokusebenzisa nokuthuthukisa ukugcinwa kweglucose yegazi emisipha, ngaleyo ndlela yehlise amazinga ajwayelekile egazi le-glucose.

Lo msebenzi osebenza kahle we-insulin uchazwa egameni elithi " insulin ukuzwela ."

Ukuqeqeshwa kwesisindo kungakha imisipha eyengeziwe bese ukwandisa umthamo wokugcina we-glucose. I-glucose igcinwa ngamanzi njenge "glycogen." Lesi sici singase sibaluleke ikakhulukazi njengoba thina yobudala nobukhulu besisindo sinomkhuba wokuncipha.

Indlela Yokuzivocavoca Ngesifo Sikashukela Ne-Pre-Diabetes

Iphuzu lokuqala lokwenza ukuthi uma uthola ukuthi unesifo sikashukela noma isandulela-sikashukela, noma ukhuluphele ngokweqile futhi uhlala phansi futhi unezinye izimpawu ze-pre-diabetes noma i-syndrome ye-metabolic efana ne-cholesterol ephakeme ne- high blood pressure , udinga ukuthola imvume yodokotela wakho yokuzivocavoca.

Uma usebenzisa i- insulin egciwane noma izidakamizwa ekunciphiseni i-glucose yegazi, kudingeka futhi uthole iseluleko esihle esivela kudokotela wakho noma ochwepheshe besifo sikashukela abanolwazi lokuzivocavoca ngesifo sikashukela. Ezinye izilingo neziphutha kungadingeka ngoba i-glucose yegazi ingaphendula ngokuhlukile kubantu abasebenzisa futhi basebenzise imithi ehlukahlukene noma i-insulin.

Yize izinhlobo ezihlukahlukene zokuzivocavoca ziphakanyisiwe futhi zihlolwe ngabantu abanesifo sikashukela, akukho ukuqeqeshwa kwesisindo, ukuvivinya umzimba, noma ukuzivocavoca okunamandla okuvelele okuye kwaboniswa ukuthi kuphakeme kakhulu kunoma yimuphi omunye. Bonke banamandla abo. Kuyinto ecacile ukuthi iziqondiso zokuzivocavoca zezempilo kanye nokulahlekelwa isisindo e-American College of Sports Medicine kuyindawo yokuqala yokuqala.

Uhlelo Oluhle Lokuqeqesha Isifo Sikashukela Nesandulela Sesifo Sikashukela

Ngaphansi kwesimiso sokuqeqesha masonto onke, ngezeluleko zokuqhubeka, okuhlanganisa kokubili i-aerobics nokuqeqeshwa kwesisindo.

Akucabangi umsebenzi omningi wangaphambilini. Inhlanganisela yokuzivocavoca kanye nokuqeqeshwa kwamandla - ngokuqondene nabantu abanempilo - kungenzeka ukuba inhlanganisela ekahle yomsebenzi womzimba wesifo sikashukela kodwa kufanele ilandelwe ngaphansi kwesigceme sokuphepha nemiphumela emihle.

Usuku 1. Ukuzivocavoca kwe-Aerobic. Hamba, ugijimi, umshini wokuhamba ngezinyawo noma ngaphandle ngaphandle kwemizuzu engu-30 ngokulinganisela. Ukuphakama okulinganiselwe kusho ukuthi uhla lwe-50% kuya ku-70% wezinga eliphezulu lenhliziyo noma ngezinga lapho ungakwazi khona ukukhuluma kalula ngokwanele noma ukuphindaphinda inkondlo. Ukubhukuda kanye nokuhamba ngebhayisikili kuhle uma isimo se-aerobic, kodwa awutholi inzuzo yokwakha amathambo owenzayo ngomthelela wokusebenza.

IsiGeneric, isinyathelo nokuphambanisa amakilasi aerobics eqenjini ahle kakhulu.

Usuku 2. Ukuqeqeshwa kwesisindo. Sebenzisa uhlelo oluyisisekelo loMandla noHulumeni njengesiqondiso. Ungakwenza lokhu endaweni yokuzivocavoca noma ungenza okuningi kokuzivocavoca ekhaya ngezokuzivocavoca ekhaya noma ngisho neqoqo lezintambo. Ukuzivocavoca komuntu ngamunye akuyona into ebalulekile, kodwa kudingeka usebenze wonke amaqembu amakhulu ama-muscle kuhlanganise imilenze engenhla nangaphansi, izingalo, amahlombe, emuva, esifubeni, izibeletho, namadolo. Isizathu salokhu ukuthi imisipha eningi oyisebenzisayo nokuyakhayo, ama-depot amaningi okulahlwa kweglucose nokugcina okudalwa kwakho.

Yenza imizimba engu-8 kuya kwezingu-10 kuhlanganise namaqoqo angu-3 okuphindaphinda kuka-8 kuya ku-12 kwisethi ngayinye. Lungisa umthwalo ukuze ukwazi ukufeza isethi ephelele futhi ukuthi ukuphindaphinda kokugcina, uthi inombolo 10, uthola kanzima ukukwenza. Ekupheleni kwesethi yesithathu kwanoma yikuphi ukuvivinya umzimba kufanele usebenze kanzima. Phela imizuzu emibili kuya kwemihlanu ngaphambi kokusebenza okulandelayo.

Uma uqala, kubalulekile ukuthi ungadluli izinto. Yenza izinhla ezimbalwa noma uphinde uphinde usebenzise isisindo esincane kodwa yenza konke okufundisayo futhi uqhubekele emibhalweni ephakeme nangamandla. Kodwa-ke, amandla nokuqeqeshwa kwemisipha kudinga ukucindezela imisipha ngokufanele. Ukuphakamisa izimbumbulu ezikhanyayo ngeziphindaphindiwe ezingu-20, nakuba kungenasidingo, akusona okudingekayo lapha. Thatha lula, kodwa akulula kakhulu!

Usuku 3. Ukuqeqeshwa kwe-Aerobic njengosuku 1.

Usuku 4. Ukuqeqeshwa kwe-Aerobic njengosuku 1.

Usuku 5. Ukuqeqesha isisindo njengosuku lwe-2.

Usuku 6. Ukuqeqeshwa kwe-Aerobic njengosuku 1.

Usuku 7. Ukuphumula.

Ukuqhubekela phambili kokuzivocavoca

Ngokuqina komzimba, ungathuthukisa kancane kancane ukuqina nokuvolontiya kohlelo lwakho lokuzivocavoca. Lokhu kungcono okwenziwa ngaphansi kokuqondiswa komqeqeshi ofanelekayo. Nawa amanye amathiphu wokuthi ungakwenza kanjani lokho.

• Ukwandisa izinga lokusebenza kwe-aerobic ngokunyuka kwentengo yenhliziyo kusuka ku-50% kuya ku-70% ukuya ku-70% noma ngaphezulu. Kulelizinga eliphakathi, kufanele ukwazi ukukhuluma kalula, nakuba ungafanele ubenzima ukuphefumula.
• Yandisa isikhathi sokuqeqeshwa kusuka kumaminithi angu-30 kuya ku-45.
• Faka izikhathi lapho uhamba noma ugijimela ngokuhamba ngenjabulo ekhuphukayo okwesikhashana seminithi emizuzu yonke emihlanu ubude beseshini.
• Khulisa kancane kancane umthwalo wesisindo owuphakamisa ohlelweni lwakho lokuqeqesha isisindo njengoba uqina. Kufanele uzame ukukwenza lokho okuphakanyiswa kokugcina kwesethi yesithathu. Ungathuthuli inani lezinethi noma ukuphindaphinda; vele ukwandise isisindo osiphakamisayo njengoba uqina. Ungashintsha izivivinyo kodwa khumbula ukuthi usebenza wonke amaqembu amakhulu omzimba.
• Engeza iseshini yokuqeqesha isisindo sesithathu ohlelweni lwakho lweviki, mhlawumbe kwenye yezinsuku ze-aerobics ukuze ugcine okungenani usuku olulodwa lokuphumula okuphelele.
• Qaphela ukulimala kwama-joints, imisipha, nama-tendon futhi ungaqeqeshezi ubuhlungu obukhulu noma ubuhlungu obunzima obuqhubekayo. Bheka udokotela wakho. Lapho uqeqesha isisindo, qaphela ubuhlungu bokuhlwithwa kwehlombe noma ukungahambi kahle emgqonyeni we-rotator , okungaba yinkinga kubaqeqeshi abadala. Yiba lula ekusebenziseni amahlombe uma lokhu kukunika isixwayiso.
• Njalo ngenyanga, thatha izinsuku ezingu-3 ezilandelanayo ukuvumela umzimba ukuthi uphinde uphinde uvuse.

I-American Diabetes Association Isitatimende Sokuvumelanisa Ngokuzivocavoca

Ngokwamukelwa kwawo ngo-2006, i-American Diabetes Association ikhuthaza inhlanganisela yokuvivinya umzimba nokuzikhandla kanje:

1. Kubantu abanezinkinga zokubekezelelana kwe-glucose (IGT), imizuzu eyi-150 yokulinganisela ukwenza umsebenzi wokuzivocavoca ngesonto ngalinye kubandakanya ukuzivocavoca kwe-aerobic nokuqeqeshwa kwesisindo.
2. Ukwenza amahora angu-4 isonto ngalinye lokulinganisela ukuze usebenzise i-aerobic enamandla futhi, noma ukuzivocavoca umzimba kuhlotshaniswa nokunciphisa ingozi enkulu ye-CVD ( isifo senhliziyo ) uma kuqhathaniswa nemisebenzi ephansi.
3. Uma kungekho ukuphikisana, abantu abane-type 2 yesifo sikashukela kufanele bakhuthazwe ukuba benze ukuvivinya umzimba kathathu ngeviki, bebhekise kuwo wonke amaqembu amakhulu ama-muscle, baqhubekela phambili emasethini amathathu okuphindaphindiwe okuyisishiyagalolunye kuya kwesisindo esingenakuphakanyiswa ngaphezulu kuka-8 kuya ku-10 izikhathi (8 kuya ku-10 RM).

Kubalulekile ukuqaphela ukuthi ukucubungula okukhethekile okusebenzayo kungasebenza kubantu abanezinkinga ezilandelayo. Bheka udokotela wakho kulezi zimo.

• Amazinga weglucose egazi angalawulwa - aphakeme noma aphansi
• Ukucindezelwa kwegazi okungalawuleki
• Izimo zenhliziyo ezingaqiniseki
• I-retinopathy (isimo neso somzimba)
• I-peripheral neuropathy (umonakalo wezinzwa emaphethelweni, izilonda ezinyawo njll)
• I-autonomic neuropathy (ukulimala kwamagciwane ezitho zangaphakathi)
• I-Microalbuminuria nephropathy (umsebenzi omncane wezinso)

Isifingqo Sokuqeqesha Isifo Sikashukela Ne-Pre-Diabetes

• Thola ukuhlolwa kwezokwelapha kanye nesicelo sokudokotela ukuze usebenzise umzimba. Uma unesifo sikashukela sohlobo 1, cela udokotela wakho ukuthi, futhi, kufanele usebenzise kanjani.
• Ukuze uthole imiphumela emihle, sebenzisa umqeqeshi onolwazi ukuze ahlole uhlelo lwakho nesazi sikashukela ukuze ulungise imithi uma kudingeka.
• Yenza kokubili i-aerobics nokuqeqeshwa kwesisindo.
• Qala kancane bese ukwandisa ivolumu nokuqina ngokuhamba kwesikhathi njengoba uthola kahle. Uma u-insulini noma imithi, ungakhulumi ngokungazelelwe futhi unciphise kakhulu umsebenzi wakho wokuvota noma ukuqina ngaphandle kokubonisana.
• Misa uma uzizwa uhlaziyekile, ubuhlungu obunzima noma obuqhubekayo noma obuhlungu futhi ubone udokotela wakho.
• Yidla kahle ngokuhlanganyela nanoma iyiphi uhlelo lokusebenza lomzimba.

> Imithombo:

> I-American Diabetes Association. Isifo sikashukela sikwazi ukuvivinya umzimba. Ukunakekelwa yisifo sikashukela , 25, Supp 1, 2002.

> UThomas DE, u-Elliott EJ, uNaughton GA. Ukuzivocavoca for uhlobo lwesifo sikashukela 2 mellitus. I-Cochrane Database Syst Rev. 2006 Jul 19; 3: CD002968. Buyekeza.