Cov mob ko taw yog ib qho xwm txheej txaus ntshai tshaj plaws ntawm ntshav qab zib. Mob ko taw mob ntshav qab zib hauv cov kis ua ntej tuaj yeem ua rau kev phais mob thiab txawm tias txiav caj dab. Txhawm rau tiv thaiv qhov no, nws yog ib qho tsim nyog yuav tsum tau tu cov tawv nqaij ntawm ob txhais ceg thiab koom nrog kev tawm dag zog (kev tawm dag zog).
Lub hom phiaj ntawm lub cev ua si
Kev tsis ua hauj lwm zoo thiab ua rau cov ntshav khiav tsis zoo yog cov phom sij ntawm txhais taw txhawm rau mob ntshav qab zib. Yuav ua li cas to taub tias cov kev hloov ntawd tshwm sim hauv lub cev? Feem ntau, cov tsos mob hauv qab no qhia qhov no:
- ua kom qaug zog txawm tias siv lub cev me ntsis;
- tingling thiab loog;
- mob leeg
- cov plaub hau poob ntawm cov ceg lossis ntsej muag ntse hauv lawv txoj kev loj hlob;
- roughening ntawm daim tawv nqaij thiab ib txoj kev nyiam kom cov tsos ntawm cov kab nrib pleb qhuav.
Tsis tas li ntawd, txias rau ntawm daim tawv nqaij ntawm ob txhais ceg, txawm tias lub caij ntuj sov, tseem suav tias yog kev kos npe ntawm lub cev mob. Nws yog ib qho tseem ceeb kom tsis txhob muaj teeb meem hauv lub sijhawm thiab tsis tso cai rau cov txheej txheem mob thaum kawg tsim. Ua qhov no, koj yuav tsum xaiv cov kev qoj ib ce tshwj xeeb rau txhais ceg nrog ntshav qab zib thiab sim ua nws txhua hnub. Nws txhim kho ntshav microcirculation, tso cai rau cov leeg yuav tsum tau nrog cov pa thiab tiv thaiv kev hloov pauv ntawm qhov rhiab heev ntawm cov ntaub so ntswg. Thiab, thaum ua qhov kev tawm dag zog txhua hnub rau cov ceg, xws li kev hloov pauv hauv lub cev tau sau tseg:
- rov qab ntawm lub plawv thiab cov hlab ntshav;
- txo cov roj cholesterol;
- lub zog metabolic;
- nce kev ua ntawm insulin;
- hlawv ib qho me me ntawm calories, vim qhov uas muaj qhov maj mam txo hauv qhov hnyav.
Kev tawm dag zog ib ce ntau zaus ua rau txo qis kev pheej hmoo ntawm kev mob ntshav qab zib mob ntshav qab zib
Qhov tsim nyog, nws raug nquahu kom pib ua kev tawm dag zog zoo li no tsuas yog rau kev tiv thaiv, txawm tias ua ntej yuav pom qhov tshwm sim tsis zoo thawj cov tsos mob hauv ceg. Yog tias qhov mob tau thab ib tus neeg rau ib lub sijhawm ntev, tom qab ntawd nws yog qhov zoo dua los ua ke nrog kev tawm dag zog nrog kev kho mob xws li kev siv dag zog rau kev mob ntshav qab zib mellitus (electrophoresis, kev kho cua sov, darsonvalization). Kev sib xyaw ua ke ntawm cov kev ntsuas no ua kom txoj kev kho kom sai thiab ua kom rov qab ua kom ntshav khiav li qub, nrog rau lub siab tsis hnov mob.
Taug kev ntawm qhov chaw yog qhov kev npaj cov leeg mob zoo tshaj plaws
Txhawm rau ua kom muaj txiaj ntsig zoo ntawm kev taug kev, nws yog qhov zoo dua ntawm kev taug kev hauv cov huab cua ntshiab (hauv hav zoov coniferous, nyob ze cov pas dej, hauv chaw ua si). Tab sis yog tias muaj txoj hauv kev no tshwm sim tsis xws luag lossis huab cua tso ntau qhov kev xav tau, nws tuaj yeem hloov los ntawm kev tawm dag zog hauv tsev.
Thaum taug kev hauv qhov chaw, koj yuav tsum ua kom koj sab nraub qaum ncaj, nrog koj lub xub pwg nyom kom ncaj, thiab koj txhais taw yuav tsum tawm ntawm hauv pem teb. Ua pa zoo dua qub, sib luag thaum nqus pa thiab tso pa tawm txhua 4 kauj ruam. Muab hais tias cov neeg mob ntshav qab zib xav tau kev tawm dag zog me ntsis, rov qoj ib ce dua uas ua qoj ib ce txaus yog li 3 feeb.
Taug kev ntawm qhov chaw yog ntau hom kev tawm dag zog txawm tias rau cov neeg tsis muaj kev paub, vim tias nws tsis dhau txoj kev ua pa thiab txoj hlab plawv
Lub ntsiab ceg workout
Txhawm rau ua kom cov leeg sov, koj tuaj yeem siv ua ib ce ntawm lub cev, uas siv sijhawm 15 feeb nyob rau ib hnub. Tom qab 2 lub lim tiam ntawm kev tawm dag zog txhua hnub, cov txiaj ntsig yuav twv yuav raug thov cov kws kho ntshav qab zib nyob rau hauv daim ntawv ntawm txhim kho rhiab thiab ib txwm thermoregulation ntawm daim tawv nqaij ntawm ob txhais ceg. Txhawm rau kom ntshav ntws mus rau cov ntiv tes thiab taw, koj yuav tsum hloov ua cov kev qoj ib ce no, zaum saum lub tog nrog lub tiaj:
- Hloov pauv tau thiab txuas tau txuas ntxiv ntawm cov ntiv taw ntawm taw.
- Maj mam tsa ntiv taw thiab txo qis, nqa pob taws, lingering rau txhua txoj haujlwm no ob peb feeb.
- Tsom ntsoov rau cov luj taws, thaum tsa koj cov ntiv tes saum nruab ntug. Cov thom khwm yuav tsum ua kev ncig mus rau qhov hnyav, txwv tsis pub nqa nws pob taws siab rau hauv pem teb.
- Ua tib yam, tab sis kev sib tsoo ntiv taw thiab pob taws (viav vias ncig yuav tsum ua rau cov luj taws, thiab cov thom khwm muab kev taw qhia).
- Ncaj koj ob sab ceg kiag li thaum cua, pib los ntawm kev tsa lub hauv caug thiab xaus nrog thom khwm tig ntawm koj (lawv yuav tsum rub tawm ob peb feeb).
- Tsis tas yuav khoov cov ceg ntawm lub hauv caug, koj yuav tsum ncaj nws, kov hauv av, thiab tom qab ntawd rub lub thom khwm ntawm lub cev rau ob peb feeb.
Tom qab qhov no, tus neeg mob yuav xav tau ncua sijhawm los kho lub zog thiab lub zog. Nyob rau lub sijhawm no, koj yuav tsum ua pa maj mam ua pa thiab kho hauv ob ntu ntawm qhov nyuaj:
- Rov ua qoj ib ce kawg ntawm qhov dhau los thaiv, tab sis nrog ob txhais ceg hauv sync.
- Ncaj koj ob sab ceg hauv qhov hnyav thiab khoov hauv pob taws ua ke (zoo).
- Ncaj koj ob sab ceg hauv cov huab cua thiab sim piav qhia nrog ko taw ntawm "yim" (koj yuav tsum ua nws tig los ntawm ob sab).
- Kev txhais taw uas tsis muaj thom khwm, koj yuav tsum sim zuaj lub pob ntim los ntawm qhov loj ntawm nyias daim ntawv. Tom qab ntawd koj tuaj yeem maj mam dua cov me me los ntawm nws nrog koj cov ntiv tes thiab hloov lawv hauv cov lus qhia sib txawv. Qhov kawg ntawm kev tawm dag zog, koj yuav tsum sim kom sim qib ntawv.
Qee qhov kev qoj ib ce tuaj yeem ua thaum tau zaum ntawm kev ncaws pob loj - qhov no yuav ua rau lawv ua tau zoo dua, vim tias ntau cov leeg yuav koom nrog cov txheej txheem thiab lub cev yuav kawm paub tswj kev sib npaug zoo.
Taw ce
Hauv qhov sawv ntsug thaum pib (ob txhais ceg yuav tsum nyob ntawm xub pwg), koj tuaj yeem ua cov kev qoj ib ce yooj yim no:
- viav vias ob txhais ceg (tes yuav tsum muab tso ncaj qha pem hauv ntej ntawm koj thiab hloov ua viav vias nrog txhua ceg, sim ua kom koj txhais tes tib lub sijhawm);
- zaum-sawv (rau 1 mus kom ze lawv yuav tsum tau ua 6-8 zaug, nws yog qhov zoo dua rau kev tawm dag zog maj mam, sim kom tsis txhob rhuav tawm lub luj taws los ntawm hauv av);
- cov kauj ruam rov qab thiab tawm mus (thaum nqis ib kauj ruam, koj yuav tsum sib sib zog nqus pa thiab tsa koj ob sab caj npab saum taub hau, kaw lawv, thiab thaum koj tso pa tawm, koj ob txhais caj npab poob rau koj lub cev thiab koj txhais ceg yuav nyob hauv nws lub chaw qub).
Nrog ua viav vias thiab cov kauj ruam mus rau sab, cov ntshav ntws ntawm cov hlab ntsha loj ntawm ob txhais ceg txhim kho, cov leeg ntawm ceg thiab ncej puab nquag ua haujlwm. Kev tawm tsam yog qhov zoo rau cov ntshav qab zib, thaum lawv txhim kho qhov ruaj ntseg ntawm taw, ua kom txhua cov leeg ntawm ob txhais ceg thiab ntxiv rau pab daws teeb meem ntawm cem quav. Lub sijhawm ntawm xws li kev dhia paj paws yuav tsum yog 10-15 feeb. Qhov no, zoo li lwm yam, cov kev tawm dag zog tsis xav tau ua tam sim ntawd tom qab noj mov.
Kev sib xyaw ua ke ntawm txhais ceg nrog lwm yam kev ua kom lub cev ua tau zoo yuav pab tswj cov ntshav qab zib kom ib ce thiab qhov zoo.
Kev tawm dag zog tawm dag zog ntawm qhov chaw pib "dag"
Koj yuav tsum pw ntawm qhov chaw tawv, yog li lub rooj zaum lossis txaj hauv qhov no tsis haum. Nws yog qhov zoo tshaj plaws los ua kev dhia tes taw rau hauv av uas npog nrog daim ntaub nyias nyias. Nov yog qee qhov qoj ib ce uas tuaj yeem ua nyob hauv qhov chaw pib no:
- dag ntawm koj lub nraub qaum koj yuav tsum tau ncaj qha koj ob txhais ceg kom ntau li ntau tau (txhawb nqa lawv hauv qab patella) thiab ua cov kev ua lub cev nyob hauv taw rau 1-2 feeb;
- koj tuaj yeem rov nco lub “tsheb kauj vab” lossis “txiab” thiab rov ua dua ob peb feeb (qhov txav yuav tsum du, tsis muaj kev sib ceg thiab sib ceg);
- yog tias muaj qhov sib tw hauv tsev, tom qab ntawd koj yuav tsum pov pob rau nws thiab dov lub npas hauv cov ntawv hauv qab (hauv qhov no ua kom lub suab nrov ntawm cov leeg ceg thiab txhawb kev ntshav mus rau thaj tsam ntawm ob txhais ceg).
Yuav tsum muaj hom mob dab tsi?
Ua tau thiab yooj yim gymnastics yuav tsis ua mob rau tus neeg mob ntshav qab zib ntawm thawj hom lossis thawj hom. Muab hais tias kev tawm dag zog ua rau kev ua haujlwm ntawm cov tshuaj insulin, cov neeg mob kev txom nyem los ntawm hom 1 yuav tsum xav ua ke nrog tus kws kho mob txog kev kho cov tshuaj kho nyob rau hnub uas muaj kev ntxhov siab ntau ntxiv. Qee qhov xwm txheej, nws yog qhov yuav tsum tau txo qis me ntsis cov koob tshuaj ntawm cov insulin ntev ntev, thiab qee zaum nws tsuas yog txaus noj qee yam khoom muaj cov carbohydrates txaus hauv qhov muaj pes tsawg leeg ua ntej kev kawm. Endocrinologist tseem pom zoo kom muaj cov khaub noom qab zib lossis dej qab zib (kua txiv) rau hauv rooj plaub, yog li nrog poob qabzib hauv cov ntshav hauv koj cov ntshav, koj tuaj yeem tam sim ntawd ib txwm muaj.
Mob ntshav qab zib ntawm ib yam twg tsis yog sib kis rau kev ua kom lub cev, tab sis lawv yuav tsum muaj mob pesnrab thiab xav txog tus yam ntxwv ntawm tus neeg mob lub cev
Cov neeg mob ntshav qab zib hom 2 tsis raug rau cov kev sib txawv no vim yog lub cev muaj zog, txawm hais tias ceev faj yuav tsis ua mob rau hauv qhov no ib yam nkaus. Feem ntau cov neeg no nws nquag dhau mus ua rog, uas ua rau muaj kev ntxhov siab ntau dhau ntawm lub siab thiab txhais ceg. Yog li, lawv yuav tsum ua kev tawm dag zog tshwj xeeb rau cov ntshav qab zib ntawm yam no tsis tu ncua.
Lwm qhov zoo ntawm kev tawm dag zog rau cov neeg mob yog kev tiv thaiv ntawm cem quav thiab qhov ua haujlwm ntawm cov hnyuv li qub. Hom ntshav qab zib hom 2, cov metabolism pib qeeb, thiab cov txheej txheem kev zom zaub mov yuav siv sijhawm ntev, thiab kev tawm dag zog tawm dag zog pab kom nws nrawm me ntsis. Txawm hais tias tus neeg mob ua lub cev qoj ib ce tsuas yog rau txhais ceg, ntau cov leeg ntawm lub cev koom nrog cov txheej txheem no thiab qee qhov nqi zog siv.
Kev tawm dag zog ntshav qab zib muaj peev xwm ua tau tom qab pom zoo nrog tus kws kho mob no. Kev dhia tes taw ua rau lub plawv dhia ceev thiab dhia ua pa, tab sis tus neeg mob yuav tsum tsis txhob ua nyuaj dhau. Vim muaj kev thauj khoom ntau dhau, lub cev yuav pib tso cov tshuaj hormones kev ntxhov siab rau hauv cov ntshav, uas ua rau muaj kev hloov pauv hauv cov ntshav qab zib hauv cov ntshav. Txhawm rau kev tawm dag zog tawm dag zog kom tsuas yog cov txiaj ntsig kev noj qab haus huv, nws tseem ceeb mloog koj lub cev thiab tsis tso nws.
