Ua ke nrog lwm txoj hauv kev kho mob, kev tawm dag zog, ob hom ntshav qab zib hom 2 thiab tshuaj insulin-tiv thaiv kev mob, nws muaj qhov cuam tshuam zoo rau kev kho kom zoo. Ntxiv mus, ntau tus kws kho mob tau lees tias kev tawm dag zog yog qhov kev kho mob thib ob tseem ceeb tshaj plaws rau cov ntshav qab zib tom qab noj zaub mov noj.
Tom qab tag nrho, mob hyperglycemia tshwm sim tawm tsam ntawm keeb kwm ntawm kev ua tsis tiav cov metabolism. Thiab ntau cov kev tshawb fawb tau pom tias nws yog kinesetherapy uas ua rau cov txheej txheem metabolic ua haujlwm.
Yog li ntawd, niaj hnub no nrog hom 2 mob ntshav qab zib mellitus, ntau txoj kev kho mob siv tau. Tab sis ua ntej koj ua kev tawm dag zog lub cev, koj yuav tsum sab laj nrog kws kho mob, raws li muaj ntau tus naj npawb ntawm contraindications rau cov chav kawm.
Vim li cas kis las rau ntshav qab zib?
Cov laj thawj uas vim li cas kev dhia ua si muaj ntshav qab zib yuav tsum tau ua tas li muaj ntau. Yog li, thaum muaj kev cob qhia, qhov rhiab thiab assimilation ntawm cov hlwb rau cov tshuaj insulin txhim kho. Tsis tas li ntawd, theem ntawm cov ntshav siab yog li qub thiab lub plawv ua haujlwm nce siab, uas txo qhov ntxim nyiam ntawm cov cwj nrag thiab lub plawv nres.
Yog tias koj niaj hnub qoj ib ce, koj tuaj yeem tshem tawm kev rog thiab txhim kho metabolism. Tsis tas li, cov neeg dhia tes taw hauv ntshav qab zib pab ua kom ntshav khiav hauv cov plab hnyuv sab hauv, cov ceg tawv thiab tiv thaiv cov tsos ntawm ntau yam teeb meem.
Tsis tas li ntawd, kev ua kis las li niaj zaus ua rau tus neeg tuaj yeem tiv thaiv kev ntxhov siab, txo qis ntawm cov lipids hauv cov ntshav thiab ua qhov zoo tiv thaiv atherosclerosis.
Ib qho ntxiv, kev tawm dag zog ua rau cov pob qij txha thiab txha nraub qaum ntau dua txawb thiab txhim kho lub suab nrov thoob plaws hauv lub cev.
Hom kev tawm dag zog uas zoo tshaj plaws rau cov neeg mob ntshav qab zib
Muaj qhov kev txhawb nqa dav dav (theem pib) chav ua si rau cov ntshav qab zib rau txhua hnub. Xws li cov chav kawm yuav tsum tau nqa tawm rau 15-20 feeb txhua hnub, lossis tsawg kawg ob zaug hauv ib lub lis piam rau 30-60 feeb.
Raws li kev txheeb cais, nyob rau hauv kev kis mob ntshav qab zib hom 2, cov hwj huam loj zog yuav siv tau tshwj xeeb. Cov no yog rub-tawm, thawb-rub, rub tawm dumbbells thiab kev tawm dag zog ntawm lub tiaj tsis sib xws. Rau kev tiv thaiv kab mob plawv, ua luam dej, taug kev, caij tsheb kauj vab thiab khiav tsev yog tsim nyog.
Txhawm rau kev noj qab haus huv myocardial, nws yog qhov yuav tsum tau ua kom tiav cov kev qhia hu ua cardio, suav nrog kev ua pa tawm ntawm lub cev, tawm hws, kev qhia ua kom hnyav thiab khiav hauv chaw. Hauv qhov no, lub nra yuav tsum ua haujlwm nrog lub zog (sib zog-khiav - khiav, pluaj - taug kev).
Kev tawm dag zog hauv qab no yog tsim nyog raws li kev tawm dag zog thaum sawv ntxov:
- tig lub taub hau sab laug thiab sab xis;
- tes hloov hauv qhov sib txawv;
- tig kev txav ntawm xub pwg;
- npog tas ib sab mus;
- viav vias nrog ob txhais ceg ncaj.
Yog tias koj koom nrog cov kev tawm dag zog txhua hnub, tom qab ntawd cov ntshav ncig yog ua kom rov qab, qhov tsis kam ntawm cov hlwb rau insulin nce, thiab kev noj zaub mov ntawm nqaij nrog oxygen ua kom zoo dua.
Ntxiv rau qhov dav dav ib txwm ntawm kev tawm dag zog kho mob, nrog ntshav qab zib nws yuav pab tau los ua kev tawm dag zog tshwj xeeb los tiv thaiv kev txhim kho ntawm cov kev mob tshwm sim uas tshwm sim los ntawm cov mob siab tshaj plaws.
Feem ntau nrog kev ua txhaum nyob rau hauv cov roj metabolism hauv cov cev nqaij daim tawv, cov leeg ua haujlwm ntawm cov leeg ua haujlwm muaj mob, yog li koj yuav tsum tau them nyiaj tshwj xeeb rau kev cob qhia txhua hnub ntawm cov qis qis.
Kev dhia paj paws rau cov ceg hauv ntshav qab zib yog raws li hauv qab no: zaum ntawm ntug ntawm lub rooj zaum, tsis khoov ntawm nws sab nraub qaum, nyem koj cov ntiv taw, thiab tom qab ntawd ncaj lawv. Yog li koj yuav tsum tau ua 10 zaug.
Tom ntej no, koj yuav tsum tau tsa thiab nqes qis dua cov ntiv taw, thaum lub pob taws yuav tsum nyob twj ywm rau hauv pem teb. Thiab tom qab ntawd koj yuav tsum ua tib yam nrog pob taws, nias ntiv taw rau hauv pem teb.
Tom qab ntawd, cov tshooj hauv qab ntawm zaj lus qhia raug ua:
- Cov taw raug muab tso rau ntawm lub luj taws, thiab cov thom khwm tau tsa, tom qab uas nws tau faib, rov qab qis dua mus rau hauv pem teb thiab txo qis rau ib leeg.
- Txoj cai txhais ceg dauv mus rau hauv pem teb thiab ncaj ncaj, ntiv taw yog ncab thiab rub mus rau nws tus kheej. Kev tawm dag zog yog ua los ntawm txhua tus leeg nyias.
- Ob txhais ceg txuas ntxiv rau pem hauv ntej, thiab txhais ko taw kov rau hauv pem teb. Ib ceg ntev elongated nce, thiab cov ntiv taw yog rub nws tus kheej. Tom qab ntawv taw qis nrog pob taws mus rau hauv pem teb thiab rub nws tus kheej ntawm koj. Qhov kev tawm dag zog no yuav tsum tau ua nrog txhua ceg ib leeg zuj zus, thiab tom qab ntawd nrog ob txhais ceg ntawm ib lub sijhawm.
- Tag nrho ob txhais ceg yog rub kom ncab raws li pom hauv daim duab. Ntxiv mus, cov ceg ntawm lub duav tau thiab tsis ncaj rau hauv pob luj taws.
- Txaij nrog ncaj ceg, tig tig ntawm taw yuav tsum ua. Tom qab ntawd, txhais taw hauv pa yuav tsum sau ntau tus lej.
- Ob txhais ceg raug muab tso rau ntawm cov ntiv taw, cov luj taws tau tsa thiab kis sib nrug. Tom qab ntawd lawv yuav tsum tau ua kom poob qis rau hauv pem teb thiab ci ua ke.
- Ib daim ntawv yuav tsum zuaj, mos thiab txhaws nrog ko taw liab qab. Tom qab ntawd cov ntawv xov xwm tawg ntawm cov ntawv xov xwm muab dai rau ntawm daim ntawv thib ob thiab txhua yam ua ke dov hauv pob.
Kev Cai Hauv Chav Kawm
Txhawm rau kev ua kis las rau cov neeg mob ntshav qab zib kom tau txais txiaj ntsig, yuav tsum ua raws li ntau txoj cai. Yog li, kom tau txais txiaj ntsig, koj yuav tsum tau ua kis las txhua hnub lossis tsawg kawg rau txhua lwm hnub. Tsis tas li, kom tsis txhob muaj kev nyuaj, chav kis las lossis pas dej hauv chav kawm uas yuav tsum tau nyob ze rau hauv tsev.
Koj yuav tsum pib xyaum nrog tsawg kawg thauj khoom, maj mam nce nws. Yog tias yam mob ntshav qab zib hom thib ob tau txheeb xyuas, tom qab ntawd tag nrho cov kev tawm dag zog yuav tsum ua ntawm kev ua siab ntev, vim qhov twg cov leeg nqaij thiab lub zog tshwm sim.
Nws yuav tsum nco ntsoov tias kev tawm dag zog hauv ntshav qab zib yuav tsum lom zem, yog li tsis txhob tshaj koj tus kheej thiab ua kom lub cev ntaj ntsug. Yog tias tom qab kev cob qhia qhov tsis muaj zog tau tshwm sim lossis koj kev noj qab haus huv tau mob zuj zus, tom qab ntawd koj yuav tsum tsum qoj ib ce thiab tom qab ntawd txo lawv qhov kev siv zog.
Yog tias muaj cov tsos mob ntawm lub qog ntshav qab zib, nrog kev tshee tshee, malaise thiab zoo li tshaib plab, koj yuav tsum noj ib qho qab zib lossis haus cov dej qab zib. Rov pib cov chav kawm yog ua tau tsuas yog hnub tom qab, tab sis lub thauj khoom yuav tsum raug txo kom tsawg.
Thaum lub sijhawm ntev thiab kev tshawb nrhiav ntev, cov lus nug txog kev txo qis cov tshuaj insulin yuav tsum tau pom zoo.
Nws raug nquahu kom pib kev tawm dag zog thaum sawv ntxov rau kev mob ntshav qab zib nrog xeb lub xub pwg thiab caj dab nrog txoj phuam da dej hauv dej kub lossis dej txias. Qhov no yuav tso cai rau koj kom sai li sai tau, txhim kho cov ntshav ncig thiab pib ua pa.
Kev ua haujlwm ntawm sedentary ua haujlwm, 2-3 p. 5 feeb hauv ib hnub, koj yuav tsum ua kev tawm dag zog uas koj tuaj yeem daws kev ntxhov siab los ntawm cov pob qij txha thiab txha nraub qaum. Yog tias sib koom tes lossis cov leeg mob tshwm sim thaum qoj ib ce, ces koj yuav tsum hu rau tus kws kho mob hlwb, vim hais tias tej zaum cov kis las yuav xav tau ntxiv nrog kev tawm dag zog lossis zaws.
Nws yog qhov tsim nyog tias kev dhia tes taw, raws li nyob rau hauv hom 2 ntshav qab zib, cov yeeb yaj kiab uas tuaj yeem pom hauv qab no, tsis yog qhia rau txhua tus. Yog li, nrog hnyav ua kom mob ntawm tus kab mob, lub raum thiab lub plawv tsis ua haujlwm, trophic mob rau ntawm ob txhais ceg, ib qho yuav tsum tsis txhob koom nrog kev ua kis las. Ib qho ntxiv, kev cob qhia hnyav yog contraindicated yog tias tus neeg mob muaj mob ntshav qab zib ua kom rov ua haujlwm, vim qhov no yuav ua rau rov ua kom mob hlwb.
Hauv txhua kis no, kev kho mob ntshav qab zib los rau kev noj tshuaj, kev kho mob, thiab ua kev ua pa yooj yim. Thaum cov xwm txheej ib txwm muaj, koj tuaj yeem pib qoj ib ce kho mob ntshav qab zib mellitus pib nrog lub teeb meem, thiab tsuas yog tom qab ntawd nws raug tso cai ua tag nrho txoj.
Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, ib ce ntawm cov neeg mob ntshav qab zib tau nthuav tawm.
