Kev tawm dag zog kom ntshav qab zib yuav nqa ntau yam txiaj ntsig thiab ua rau koj lub zog zoo dua. Piv txwv, lawv pab lub cev siv cov piam thaj, thaum qoj ib ce lub cev siv cov piam thaj sai dua, qhov xav tau rau cov insulin tsawg zuj zus thiab cov piam thaj hauv cov ntshav yuav tsawg dua. Kev tawm dag zog yuav pab kom poob phaus lossis tswj lub cev ib txwm, txhim kho kev noj qab haus huv tag nrho thiab kev yooj yim txhua hnub thiab kev ntxhov siab. Lawv pab txo cov ntshav siab, cov zaus ntawm cov kab mob plawv, zoo li kev tawm dag zog kom lub cev ua haujlwm tau zoo txhawb lub cev kev ua haujlwm zoo dua qub thiab ua kom cov leeg ntawm lub siab thiab mob ntsws.
Kev tawm dag zog ntshav qab zib yuav ua kom txaus siab thiab tau txais txiaj ntsig dab tsi?
Koj puas tau hnov cov neeg mob ntshav qab zib ncaws pob? Lawv nyob ua ib ke. Koj yuav tsum nkag siab tias kev txav mus los yog lub neej thiab txhua yam kev tawm dag zog los txhawb koj txoj kev noj qab haus huv. Taug kev, caij luv thij, dhia thiab da dej tsuas yog ob peb yam piv txwv ntawm kev tawm dag zog. Hauv qab no yog cov kab ntawv uas muaj cov npe nrov tshaj plaws ntawm kev tawm dag zog thiab tus naj npawb ntawm cov calories uas lub cev siv rau 1 teev ntawm cov kev tawm dag zog.
Calorie noj nyob rau hauv 1 teev
54,5 kg | 68 kg | 90 kg | |
| Hom kev tawm dag zog | Siv muaj calorie. | Siv muaj calorie. | Siv muaj calorie. |
| Aerobics | 553 | 691 | 972 |
| Tsheb tuam (10 km / teev) (20 km / teev) | 210 553 | 262 691 | 349 972 |
| Kev seev cev (qeeb) (ceev) | 167 550 | 209 687 | 278 916 |
| Dhia hlua | 360 | 420 | 450 |
| Khiav (8km / teev) (12 km / teev) (16 km / teev) | 442 630 824 | 552 792 1030 | 736 1050 1375 |
| Caij ski (roob) (dawb) | 280 390 | 360 487 | 450 649 |
| Ua luam dej (ywj pheej ceev) | 420 | 522 | 698 |
| Ntaus pob tesniv (Ib leeg) (ob npaug) | 357 210 | 446 262 | 595 350 |
| Pov pob | 164 | 205 | 273 |
| Taug kev (5 km / teev) (6 km / teev) | 206 308 | 258 385 | 344 513 |
| Nce nce ntaiv | 471 | 589 | 786 |
| Nyhav tawm | 340 | 420 | 520 |
| Kev Ua Si (Kev cob qhia) | 600 | 800 | 1020 |
| Pob Tsuas | 452 | 564 | 753 |
| Them nyiaj | 216 | 270 | 360 |
| Skates | 245 | 307 | 409 |
| Ncaws Pob | 330 | 410 | 512 |
Taug kev, piv txwv, yog ib qho kev tawm dag zog uas zoo tshaj plaws thiab tsis tas yuav muaj cov cuab yeej tshwj xeeb los yog khoom siv. Tib qho uas koj xav tau tiag tiag yog nkawm khau zoo nrog kev txhawb nqa zoo rau lub koov ntawm ko taw. Ib qho ntxiv, taug kev tuaj yeem ua nyob txhua qhov chaw, txhua lub sijhawm. Koj tuaj yeem taug kev ib leeg lossis hauv tuam txhab, ua ke kev lag luam nrog kev lom zem. Hauv qhov no:
- koj yuav tsum pib xyaum nrog 5-10 feeb nyob rau ib hnub, koj yuav tsum maj mam nce lub sijhawm ntawm cov chav kawm mus rau 20-30 feeb nyob rau ib hnub;
- koj yuav tsum tau ua tib lub sijhawm ntawm hnub thiab tib lub sijhawm;
- lub sijhawm rau kev tawm dag zog yuav tsum tau xaiv 1-2 teev tom qab noj mov, uas txwv tsis pub muaj kev phom sij ntawm ntshav qab zib qis dua qhov qub (hypoglycemia);
- haus dej ntau ntxiv;
- hnav zoo thom khwm thiab khau thaum qoj ib ce, saib rau lub hlwv, liab lossis txiav ntawm koj txhais taw. Txheeb xyuas cov xwm txheej ntawm cov ceg ua ntej thiab tom qab kawm;
- Nqa koj cov ntawv ua ntshav qab zib lossis cov tes ua ntshav qab zib nrog koj;
- yog koj xav tias koj muaj cov ntshav qabzib tsawg ua ntej tawm dag zog lossis tom qab tawm dag zog, noj qee yam zaub mov lossis haus dej qab zib lossis kua txiv;
- hauv cov chav kawm muaj ntshav qab zib koj yuav tsum muaj tej yam qab zib nrog koj (qab zib, khaub noom lossis kua txiv).
Pom Zoo Ua Kom Mob Ntshav Qab Zib
- 5 feeb ntawm qhov sov sov: taug kev hauv qhov chaw lossis qeeb taug kev, sipping;
- 20 feeb ntawm kev tawm dag zog: taug kev, caij tsheb kauj vab, ua luam dej lossis dhia;
- 5 feeb ntawm kev maj mam: ntxiv ib ce ua kom cov nqaij muaj zog xws li lub plab pob tw lossis lub duav rov qab.
Nco ntsoov soj ntsuam seb cov kev tawm dag zog lub cev ua dab tsi ntawm cov piam thaj hauv cov ntshav. Txhawm rau ua qhov no, nws raug nquahu kom muaj koj lub ntsej muag glucometer. Sau cia cov kev qoj ib ce uas koj tau ua, nrog rau cov txiaj ntsig ntawm kev kuaj ntshav qab zib.
Nrog tus mob ntshav qab zib hom 1, muaj qee txoj cai thiab kev txwv thaum ntaus kis las, yog li kuv pom zoo kom nyeem kab lus "Cov kis las uas muaj ntshav qab zib hom 1."
