Darasi na Ciwon Suga: Fa'idodi da Yadda za a Guji Hypoglycemia

Wadatacce

• Yadda za a guji hypoglycemia yayin motsa jiki
• Abin da motsa jiki ya nuna don ciwon sukari
• Yadda ake motsa jiki
• Lokacin da ba motsa jiki ba

Yin wani nau'in motsa jiki a kai a kai na kawo babbar fa'ida ga mai ciwon suga, saboda ta wannan hanyar yana yiwuwa a inganta sarrafa glycemic da kuma guje wa rikitarwa da ke faruwa sakamakon ciwon suga. Babban fa'idar motsa jiki ga ciwon suga sune:

1. Rage yawan sukarin jini;
2. Inganta aikin ƙwayoyin pancreatic;
3. Rage juriya na insulin, yana mai sauƙaƙa ga ƙwayoyin rai su shiga;
4. Inganta zagayawar jini da kumburin jini, rage hannaye da ƙafafu masu sanyi da ƙafafun masu ciwon sukari;
5. Inganta aikin zuciya da na numfashi, musculature da ƙarfafa ƙasusuwa;
6. Yana taimaka wajan rage kiba da rage ciki.

Amma don cimma duk waɗannan fa'idodin kana buƙatar motsa jiki akai-akai, aƙalla sau 3 a mako, na tsawon minti 30 zuwa 45, na rayuwa. Ana iya lura da fa'idodi daga watan 1 na karatun, amma, don ƙona kitse ya zama dole don haɓaka ƙarfi da yawan motsa jiki, zuwa kwanaki 5 a mako, yayin awa 1 na horo mai ƙarfi.

Duba: Mafi kyawun motsa jiki don rasa nauyi.

Yadda za a guji hypoglycemia yayin motsa jiki

Don gujewa hauhawar jini yayin motsa jiki, ya kamata ku sha gilashin lemu 1, rabin sa'a kafin fara aji, idan abincin ƙarshe ya fi awa 2 da suka gabata.

Mafi kyawun lokacin atisaye shine da safe, bayan an karya kumallo, kuma ba da daddare ba, don gujewa hypoglycemia daga baya, yayin bacci. Horarwa har zuwa awanni 2 bayan cin abincin rana ko abun ciye-ciye ma abu ne mai yuwuwa.

Hakanan yana da mahimmanci a sha ruwa ko abin sha na isotonic yayin motsa jiki saboda kyakkyawan shayarwa yana taimakawa hana saurin saurin sukarin jini.

Idan kana jin jiri, tashin zuciya ko rashin lafiya yayin motsa jiki ya kamata ka daina, numfasawa ka sha gilashin giya 1 ko tsotar harsashi, misali.

San yadda za'a gane da yadda ake yaƙar hypoglycemia

Abin da motsa jiki ya nuna don ciwon sukari

Mai cutar sukari na iya yin kowane irin motsa jiki, muddin glucose na jini a ƙasa da 250 kuma ba a samun sa hannu a ido, kamar su ciwon suga, ko ciwon kafa. A waɗannan yanayin, ba a ba da shawarar yin atisaye irin su faɗa ko tsalle-tsalle ba. Idan kuna da ciwo a ƙafafunku, zaku iya yin atisaye irin su keke ko cikin ruwa, kamar iyo ko ruwa na motsa jiki.

Sauran ayyukan da za a iya nunawa, lokacin da babu rikitarwa akwai tafiya ta hanzari, gudu, horar da nauyi, Pilates da ƙwallo, kayan aiki ko a ƙasa, azuzuwan rawa, ko a rukuni. Amma ba abu ne mai kyau a rinka motsa jiki shi kadai ba don fuskantar barazanar kamuwa da cutar hypoglycemia da rashin samun kowa a ciki don taimakawa, idan ya zama dole.

Yadda ake motsa jiki

A cikin ciwon sukari, ya kamata a gudanar da atisayen a matsakaiciyar hanya, daga 3 zuwa 5 a mako, tsawan minti 30 zuwa 45 a aji. Ofarfin horon ya kamata ya zama 60 zuwa 70% na iyakar bugun zuciya. Idan kana son rage kiba kana bukatar horarwa a kalla kwanaki 5 a mako, a wani yanayi mai karfi don iya kona kitse.

Koyaya, idan ya zo ga motsa jiki na haske, kamar tafiya, misali, wanda baya haifar da samuwar tsoka, fa'idar amfani da sukari ta tsoka ba ta da inganci, don haka yana da kyau kuma a dauki darasi na koyar da nauyin nauyi don samun kyakkyawar fa'ida.

Lokacin da ba motsa jiki ba

Ba za a yi motsa jiki ba yayin da glucose na jini ya fi 250 zuwa 300, kuma bayan shan giya, amai ko wani ɓangare na gudawa. Hakanan bai kamata ku yi horo a lokutan da suka fi zafi a rana ba kuma ya kamata a guji wasanni masu tsauri, saboda suna fifita sauye-sauye cikin saurin sukarin jini.

Duba yadda ake auna glucose na jini