Thuthukisa ukulawulwa kwe-insulin kanye nabakaki bezempilo ngokuhamba
Ukuzivocavoca nokuhamba ngamathuluzi omuhle kakhulu ekulawuleni isifo sikashukela sohlobo lwe-Type II nokuthuthukisa impilo kubantu abanesifo sikashukela.
Hamba amaminithi angu-38 noma ama-4400 Izinyathelo ngosuku lweSifo sikashukela
Ucwaningo lubonisa ukuthi kuhamba kangakanani ukuhamba ukuze kutholakale imiphumela emihle kubantu abanesifo sikashukela. Ukuhamba noma ukwenza okunye ukuvivinya umzimba nge-aerobic imizuzu engu-38 (cishe ngamamitha angu-2.2 noma izinyathelo ezingu-4400) kubonise umphumela omkhulu kulabo abanesifo sikashukela, ngisho noma bengenasisindo.
Bathuthukisa i-hemoglobin A1C ngamaphesenti angu-0.4, banciphisa ingozi yesifo senhliziyo, futhi bathuthukisa amazinga abo e-cholesterol kanye ne-triglyceride. Basindise imali engu-288 ngonyaka ngemali yokunakekelwa kwezempilo.
I-30-Minute Workout ye-Walking ye-Diabetes
Ukusebenza okuhamba phambili kungakusiza ugcine izinga lokushukela egazini kanye nesisindo somzimba uma unesifo sikashukela sohlobo lwesibili. Ukuhamba okungamaminithi angu-30 okungenani izinsuku ezinhlanu ngesonto kunconywa yi-American College of Sports Medicine kanye ne-American Diabetes Association kubantu abanesifo sikashukela. Xhumana neqembu lakho lokunakekelwa kwezempilo ukuze ubone ukuthi ukuhamba yini ukuvivinya okufanele kuwe kanye nanoma yiziphi izinyathelo ezidingekayo ezimweni zakho ngabanye kanye nokulungiswa kwemithi yakho noma yokudla.
Injongo yokuhamba: Ukuhamba imizuzu engu-30, okungenani imizuzu engama-20 eqhubekayo ngesikhathi esisheshayo imizuzu engu-15 kuya kwangu-20 ngehora elilodwa (3-4 mph.)
Okuzodinga:
- Izicathulo zokuhamba kanye namasokisi: Udinga ukuvikela izinyawo zakho nokuvimbela ukuthuthukiswa kwezilonda noma izilonda. Ulungele izicathulo zezemidlalo eziziphathekayo neziguquguqukayo ekugcineni kwesitolo sezinyawo ezihamba phambili endaweni yakho. Gwema amasokisi ekotini namasokisi ensimbi bese ukhetha amasokisi emidlalo noma amasokisi e-diabetic eyenziwe nge-sweick-wicking fibers fibre.
- Ukugqoka izingubo: Udinga inkululeko enhle yokuhamba futhi udinga ukuvimbela ukushayela, okungaholela ezilonda. Gqoka i-t-shirt yokuzivocavoca nokunciphisa umzimba, amabhulukwe afudumele noma amabhulukwe e-yoga. Indwangu yokugqoka i-polyester yokugcoba i-sweat isithandwa ngaphezu kwekotini.
- Lapho uhamba khona: Ungasebenzisa i-treadmill yokuhamba kwakho kokuhamba. Uma ukhetha ukuhamba ngaphandle, kufanele ufune umzila wokuhamba lapho ungahamba khona neziphazamiso ezimbalwa zokuwela emigwaqweni. Ukusebenzisa ithrekhi esikoleni esiseduze kuyinketho, noma ubuke umgwaqo owuhlaza noma ipaki ene-loop yokuhamba. Okuningi: 14 Amaphuzu Emgwaqweni Ophelele Wokuhamba
Umsebenzi Wokuhamba
- Lungela ukuhamba: Lungiselela ukuhamba kwakho ngezinyathelo ezimbalwa ukuze ulungise umzimba wakho. Sukuma. Khipha amahlombe akho nentamo ngezingcingo ezimbalwa kanye nemibuthano yehlombe. Khipha imilenze yakho nezinkalo ngokuhamba endaweni ethile imizuzwana embalwa. Uma uthanda isimiso esigcwele sokulula, sebenzisa ukufudumala kwethu okuhambayo okusondelayo
- Lungisa Ukuhamba Kwakho: Ukumiswa kubaluleke kakhulu ukuze ukwazi ukuhamba ngokushelelayo ngesantya esisheshayo. Thatha isikhashana ukungena ekuhambeni kokuhamba okulungile. Vuka ngokuqondile, ngamehlo akho phambili futhi isikhumba sakho sihambisana nomhlabathi. Hlanganisa imisipha yakho eyinhloko ngokudonsa esiswini sakho bese ugoqa izinkalo zakho kancane kancane njengoba uhamba ngemuva kwakho. Manje phakamisa ngokuzenza sengathi uchungechunge oluhlanganiswe phezulu kwekhanda lakho, futhi ngezinyawo ezinyaweni phansi, ziphakamise phezulu ezinqulwini zakho kuze kube phezulu kwekhanda lakho. Khumula amahlombe akho nezinye izimbungulu ezimbili. Bend izandla zakho. Manje usulungele ukuhamba. Okuningi: Ukuhamba Ngemuva
- Hamba nge-Pace elula yama-3 kuya ku-5 Amaminithi: Sebenzisa ukuqala kokuhamba kwakho njengokufudumala ukuze uthole igazi lakho ligeleza emisipha yakho futhi uqhubeke nokulungisa ukuhamba kwakho kokuhamba. Ukuhamba okulula kungenye lapho ungahlabelela noma uqhube ingxoxo egcwele ngaphandle kokuphefumula okukhulu.
- Ukusheshisa kuya kwi-Paw Brisk imizuzu engu-20 kuya ku-25: Manje manje ufuna ukuhamba ngesivinini esikhulu sokuhamba ukuze uzuze ukuzivocavoca okulinganiselayo okunempilo emihle kakhulu. Thuthukisa izingalo zakho ngokushesha ekuhlanganiseni ngezinyathelo zakho ukuze usize ukuthatha ijubane. Ukuhamba okusheshayo yilapho okuphefumula kunzima kepha usakhuluma ngemisho. Ufuna ukuhlose u-50% kuya ku-70% wezinga eliphezulu lenhliziyo. Sebenzisa i-Heart Rate Zone Calculator yethu ukuthola uhla olufanele lonyaka wakho. Thatha umshini wakho wokuzivocavoca ukuze ubone ukuthi ukhona yini endaweni engalingani kakhulu.
- Kulula Phela imizuzu engu-1 kuya kwezingu-3: Qedela ukuhamba kwakho ngokuhamba ngezinga elilula. Ungase ufune ukuphela ngesimiso sokulula.
Awunelutho Lokusebenza?
Uma unenkinga yokukhulisa izinga lokushaya kwenhliziyo yakho endaweni engalingani kakhulu, sebenzisa amathiphu okuhamba ngokusheshisa ukuze ukhethe ijubane lakho. Ungaphinda uphakamise isilinganiso senhliziyo yakho ngokungeza ukunyakaza komsebenzi wokuhamba ngezinyawo noma usebenzisa umzila ngamagquma nezitebhisi zokusebenzela ngaphandle. Ukusebenzisa izigxobo zokuhamba ngempilo noma iNordic Walking kungaphinda kuphakame izinga lentliziyo yakho ngokuhamba kancane.
Izinyathelo ezingu-10,000 ngeSuku Lokulawulwa Ngesifo Sikashukela Esihle
Abahamba ngezinyawo ezingu-10,000 ngezinsuku - cishe amaminithi angu-90 noma amamayela angu-5 - babona inzuzo enkulu. Inani labahamba ngesifo sikashukela abadinga ukwelashwa kwe-insulin lahla ngamaphesenti angu-25, kanti labo abasebenzisa ukwelapha kwe-insulin banciphisa isilinganiso sabo ngezingxenye ezingu-11 ngosuku. Bathuthuka kakhulu emazingeni a-A1C we-hemoglobin amaphesenti angu-1.1, i-cholesterol eyithuthukisiwe, i-triglycerides, ukucindezelwa kwegazi, kanye nencishiswa yokunciphisa isifo senhliziyo. Banciphisa izindleko zabo zezokwelapha ngama $ 1200 ngonyaka.
Ukukhetha nokusebenzisa i-Pedometer ukuze ubale izinyathelo: Yiyiphi i-pedometer engcono kakhulu? Funda ngezinhlobo ezehlukene ezitholakalayo bese ubona izinketho eziphezulu zohlobo ngalunye.
Hlala ku-Couch - Gula futhi Ulahle Imali
Labo abangazange bahambe babone izindleko zabo zokunakekelwa kwezempilo zikhuphuka ngama $ angaphezu kuka-500 esikoleni sokufunda iminyaka emibili. Ukusetshenziswa kwabo kwe-insulin kwenyuka, njengoba kwenza i-cholesterol, i-triglycerides, negazi. Kukhona izindleko ezinkulu ngokuhluleka ukuhamba nokuzivocavoca, ikakhulu kulabo abanesifo sikashukela.
Okuningi: Izingozi zezempilo zokuhlala
Akusikho Isikhathi Sokuthatha Isinyathelo Sokuqala
Ukuzivocavoca nokuhamba kuye kwaboniswa ukunciphisa izingozi zokuthuthukisa isifo sikashukela sohlobo lwesibili. Kungakhathaliseki ukuthi unesifo sikashukela noma cha, akukaze kwenzeke ngokushesha noma sekwephuzile kakhulu ukuqala uhlelo lokuhamba noma lokuzivocavoca.
- Uhlelo Lokuqala Lwezinsuku ezingu-30 Zokuhamba: Lolu hlelo lwezinsuku ezingu-30 luqeqesha ukuba uhambe kusuka ku-zero ukuya kumaminithi angu-30 ngosuku lokuhamba. Yenzelwe abaqalayo futhi uzokwakha kusuka kumaminithi angu-10 noma angu-15 okuhamba. Ekugcineni uzokwazi ukujabulela ukuhamba okuhamba ngomzuzu wama-30 wokulawula isifo sikashukela.
- Amathiphu 10 Wokuhamba Nesifo Sikashukela: Uzodinga ukunakekela izinyawo zakho futhi ugqoke izicathulo ezifanele kanye nokulawula amandla okudla. Nazi iziqu zabahambahamba abanesifo sikashukela.
- Indlela Yokuhamba Ukulawula Isisindo: Ukulahlekelwa isisindo esiningi kunconywa kubantu abanesifo sikashukela. Nansi indlela yokwenza ingxenye yokuhamba kwesisindo sakho sokulahlekelwa isisindo. Funda ukuthi mangaki amakholori ahamba ukushisa nokubaluleka kokuhamba okusheshayo nokuphatha ukudla kwakho ukuze ulahlekelwe isisindo.
- Isitatimende sokuhamba kwesisindo sokulahlekelwa kwesisindo: Shintsha umshini wakho wokuhamba ngezinyawo ube ngumshini oshisayo. Sebenzisa lokhu okusebenzayo okuhlukahlukene, uphikisa umzimba wakho ngezindlela ezehlukene phakathi nesonto. Uzokwakha ukuqina nokushisa amafutha ukuze ulahlekelwe isisindo.
Imithombo:
U-Chiara Di Loreto, MD, uCarmine Fanelli, MD, et.al. "Yenza iziguli zakho zesifo sikashukela zihambe: Umthelela wesikhathi eside wemali ehlukene yokusebenza ngokomzimba kuhlobo lwe-2 lwesifo sikashukela," Ukunakekelwa kwesifo sikashukela 28: 1295-1302, 2005.
> Sheri R. Colberg, PHD, FACSM, et al. UKUXHUMANA OKUQHELEKILE: Isitatimende Sendawo Yokuhlanganyela. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . Disemba 2010 - Umqulu 42 - Issue 12 - iphesi 2282-2303 i-doi: 10.1249 / MSS.0b013e3181eeb61c