Okudingeka Ukwazi Ukuqala Ukuhamba Nesifo Sikashukela
Ukuhamba kungenye yezinhlobo ezithandwa kakhulu futhi eziphakanyisiwe kakhulu zomsebenzi womzimba kubantu abanesifo sikashukela. Kulula, ukuphumula futhi kungenziwa cishe noma kuphi. Okubaluleke nakakhulu, kuphumelela kakhulu ekulawuleni amazinga weglucose wegazi. Noma kunjalo, kunezinto ezibalulekile kubantu abanesifo sikashukela okufanele bacatshangelwe ngaphambi kokukhipha.
Izinzuzo
Ngokuhamba nsuku zonke imizuzu engama-30 kuya kwehora, abantu abanesifo sikashukela bangavuna izinzuzo ezilandelayo:
- Ukulawulwa kwe-glucose okuthuthukisiwe. Ukuzivocavoca kusiza imisipha ukuba ithathe ushukela wegazi , iwuvimbele ekutheni ukwakhiwa kwegazi. Lo mphumela ungahlala amahora noma ngisho nezinsuku, kodwa akusiyo unomphela. Yingakho ukuhamba njalo kubalulekile ekulawulweni kwegazi kwegazi.
- Ukuzivocavoca komzimba okungcono. Ngenxa yokuthi abantu abanesifo sikashukela banengozi enkulu yesifo senhliziyo , lokhu kuyinzuzo ebalulekile.
- Ukulawula isisindo. Ukuhamba njalo kuvutha amakholori; lokhu kungasiza ukulawula isisindo, okuyinto futhi kunganciphisa izingozi zezempilo.
Ukwamukelwa kukaDokotela
Okokuqala, kubalulekile kuwe ukuthi uthole okulungile kusuka kumhlinzeki wezokunakekelwa kwezempilo kunoma yimuphi uhlelo olusha lokuzivocavoca ukuze uqiniseke ukuthi ulungile ngokwanele ukwandisa amazinga omsebenzi wakho. Uchwepheshe wezokunakekelwa kwezempilo angakutshela ngezixwayiso ezikhethekile zokuthatha ngokusekelwe kulohlobo luni lwesifo sikashukela onalo. Ezinye izici okufanele uzicabangele zihlanganisa imithi ethathwa, isimo sakho samanje sokuqina, amazinga we-glucose nezinye izici.
Ukunakekelwa Nokuhamba Ngezinyawo
Impilo yezinyawo ibaluleke kakhulu kunoma ubani onesifo sikashukela, ngakho-ke ukufakelwa komuntu we-podiatrist kungasiza kakhulu uma ucabangela uhlelo lokuhamba. Ama-blisters, abrasions, kanye nokuphuka esikhunjeni sezinyawo ngokuvamile kunzima ukuthola kusukela unyawo lwama-numb numb isifo esisodwa sesifo sikashukela .
Lezi zingozi ziphuza ukuphulukisa futhi zikwazi ukutheleleka ngoba esinye isifo sikashukela sinciphise ukugeleza kwegazi emifuleni encane yegazi emaphethelweni. I-podiatrist noma omunye ochwepheshe wezokunakekelwa kwezempilo angancoma izinhlobo ezihlukile zokuzivocavoca uma isimo sezinyawo senza ukuhamba kunzima.
Ukubaluleka kwezicathulo
Akudingekile ukuba usebenzise imali eningi ekuhambeni izicathulo, kodwa kunezinto ezimbalwa okufanele uzikhumbule:
- Izicathulo zidinga ukulingana kahle, zinendawo eningi endaweni. Akufanele baxube esithendeni. Ezinye izicathulo ezihambayo zihlanganisa i-eyelet eyengeziwe yama-eyelets eduze nesinqe sakho. Ukweqa lezi zinto kungasiza ekuvimbeleni ukungezwani kwesithende.
- Izicathulo zokuhamba azifani nezicathulo zokugijima. Izicathulo zokuhamba kufanele zibeke phansi futhi ziguquguquke.
- Abasebenzi "esitolo sokuhamba," uhlobo oluthandwa kakhulu lomthengisi okhethekile, ngokuvamile baqeqeshwe kahle ngezicathulo ezihamba kahle. Kodwa futhi uzothola insizakalo enhle esitolo sokusebenza esibuchwepheshe lapho abagijimi abakhulu bezithenga izicathulo zabo.
- Ungakhohlwa amasokisi. Amasokisi ekotini angakwazi ukuhlanganisa futhi agcine umswakama. Hlola izindwangu ezintsha zokwenziwa, ezifana ne-CoolMax ne-Dri-Fit ukuthi umswakama okhuphukile kude nesikhumba.
Qala Uhlelo
Manje ukuthi izandulela ziphelile, sekuyisikhathi sokuqala.
- Qala kancane kancane futhi kalula. Ukuhamba ngemizuzu emihlanu noma engu-10 ngosuku lokuqala kuyamukeleka ngokuphelele uma yilokho ongakwenza. Into ebalulekile akuyona ukulimala noma ukulimala, okungaqeda umkhankaso wokuhamba emgqeni wokuqala.
- Engeza imizuzu engu-5 noma engu-10 ngesonto. Njengoba omunye eqhubeka ethuthuka, hlela imizuzu engu-45 kuya ehoreni, izinsuku ezinhlanu kuya kweziyisikhombisa ngesonto. Lesi yisikhathi esihle kakhulu sokugcinwa kwegazi nge-glucose. Noma kunjalo, izinzuzo zezempilo ziqala ukwanda ngamaminithi angu-30 ngosuku .
- Qeda. Amaminithi amaningana kuya ku-15 kuya kumaminithi angu-15 asebenza kahle njengendlela yokuhamba okude.
- Bala izinyathelo zakho. Ama-Pedometers kanye nabaqaphi bokusebenza njengeFitbit bangasiza ukulandelela izinyathelo eziphelele ezithathwe ekuhambeni kwansuku zonke, noma lonke usuku olude. Ukuqopha izibalo zokuhamba kungashukumisa.
- Thola indawo ozohamba ngayo. Uma umakhelwane wakho ungaphephile, beka ukuhamba ukuya emini, hamba ngamaqembu noma zama ithrekhi yesikole eseduze, isikhungo somphakathi noma indawo yokuthenga.
Ukucabangela okukhethekile
Ngaso sonke isikhathi gqoka isongo se-ID yesifo sikashukela futhi uthwale amaphilisi we-glucose, i-candy enzima noma ukudla okulula okumnandi uma kwenzeka ushukela wegazi lihla.
- Landela imiyalelo kadokotela mayelana nokuthi uhlola amazinga wegazi glucose. Kungase kudingeke uthathe ukufundwa ngaphambi, ngemuva nangesinye isikhathi ngisho nangesikhathi sokuzivocavoca.
- Qinisekisa ukwenza isheke lokuhamba ngezinyawo ngemva kwesigaba ngasinye sokuhamba bese uhlola ukusikeka, ukuxoshwa, kanye nezibhansela.
Ukuhamba Nabanye
Kuvame ukubaluleka ukuba umngane akujoyine ekuhambeni ukuze usize uhlale ushukunyiswe, ikakhulukazi ngezikhathi ezimatasa, isimo sezulu esibi namaholidi, uma kuvivinya ukuyeka. Emiphakathini eminingi, kunezinhlobo ezihlukahlukene zokuhamba - abahamba ngezinyawo, abahamba ngezinyawo, abahamba ngezinyawo, abahamba ngezinhlanga namaqembu akhiwa ngamakhelwane, amaqembu enkolo, namaqembu ezenhlalo.
Hlola amabhodi omphakathi womphakathi, amaphephandaba wezakhamuzi noma okuthunyelwe kumaqembu ezempilo ukuthola iqembu lokuhamba lendawo. Faka inkulumo ethi "amaqembu okuhamba" negama lomuzi noma idolobhana lakho ku-intanethi yosesho lwe-Inthanethi noma ku-Meetup.com, futhi ezinye izinketho eziningi zizozibonakalisa.
Imithombo:
"Isifo Sikashukela Nokuzivocavoca: Nini Ukuqapha Igazi Lakho I-Sugar." 23 Feb. 2007. iMayoClinic. I-Com. 03 Feb. 2007. Mayo Foundation for Education and Research. 9 Sep. 2007. http://www.mayoclinic.com/print/diabetes-and-exercise/DA00105/METHOD=print
Association of American Diabetes Association. "Umsebenzi womzimba / Ukuzivocavoca nesifo sikashukela." Ukunakekelwa yisifo sikashukela. 27.1 Jan. 2004. S58-62. 5 Septemba 2007.
"Okudingeka Ngikukwazi Ngomsebenzi Wokuzivocavoca Nokuzivocavoca." I-National Diabetes Information Clearinghouse. Juni 2004. Isikhungo Sezizwe Zesifo Sikashukela Nesifo Sezinyosi Nezinso, Izikhungo Zikazwelonke Zempilo. 9 Sep. 2007. http://diabetes.niddk.nih.gov/dm/pubs/physical_ez/
"Ukudla nokuzivocavoca: Izinyathelo Zokuphumelela Ngesifo Sikashukela." I-Cleveland Clinic Health Information Centre. 18 Julayi 2003. Cleveland Clinic Foundation. 9 Sep. 2007.