Matenda a shuga - kugwira ntchito

Ngati muli ndi matenda ashuga, mungaganize kuti kuchita masewera olimbitsa thupi mwamphamvu kokha ndikofunikira. Koma izi si zoona. Kuchulukitsa zochita zanu za tsiku ndi tsiku ndi kuchuluka kulikonse kungakuthandizeni kukhala ndi thanzi labwino. Ndipo pali njira zambiri zowonjezera zochita tsiku lanu.

Kukhala ndi zochita zambiri kuli ndi maubwino ambiri. Kukhala wokangalika kumatha:

• Thandizani kuchepetsa shuga m'magazi anu
• Thandizani kuchepetsa kulemera kwanu
• Sungani mtima wanu, mapapo, ndi mitsempha yamagazi yathanzi

Ngakhale cholinga cha ntchito nthawi zambiri chimakhala chochepetsera thupi, mutha kupindula ndikukhala athanzi kuchokera kuzomwe mungachite ngakhale osataya thupi.

Chimodzi mwazinthu zabwino kwambiri zomwe mungachite ndikudzuka ndikuyamba kusuntha. Zochita zilizonse ndizabwinoko kuposa kusachita chilichonse.

Sambani m'nyumba. Yendani mozungulira mukakhala pafoni. Muzipumula pafupipafupi mphindi 30 zilizonse kuti mudzuke ndikuyenda mozungulira mukamagwiritsa ntchito kompyuta.

Tulukani panja pa nyumba yanu ndi kugwira ntchito zina monga kulima, kusesa masamba, kapena kutsuka galimoto. Sewerani panja ndi ana anu kapena zidzukulu zanu. Tengani galu kuti muyende.

Kwa anthu ambiri omwe ali ndi matenda ashuga, pulogalamu yochita kunja kwa nyumba ndi njira yabwino.

• Lankhulani ndi wothandizira zaumoyo wanu zamalingaliro anu ndikukambirana zomwe mukuyenera.
• Pitani ku malo ochitira masewera olimbitsa thupi kapena malo olimbitsa thupi ndikukhala ndi mlangizi wakuwonetsani momwe mungagwiritsire ntchito zida zija. Sankhani masewera olimbitsa thupi omwe ali ndi malo omwe mumakusangalatsani ndipo amakupatsani zosankha zingapo potengera zochitika ndi malo.
• Nyengo ikakhala yozizira kapena yonyowa, khalani otakataka poyenda m'malo ngati malo ogulitsa.
• Onetsetsani kuti mukugwiritsa ntchito nsapato ndi zida zoyenera.
• Yambani pang'onopang'ono. Cholakwika wamba ndikuyesera kuchita zambiri mofulumira kwambiri. Izi zitha kubweretsa kuvulala kwa minofu ndi molumikizana.
• Phatikizani abwenzi kapena abale. Zochita pagulu kapena ndi anzawo nthawi zambiri zimakhala zosangalatsa komanso zolimbikitsa.

Mukamayenda kwina:

• Yendani momwe mungathere.
• Ngati mukuyendetsa galimoto, pangani galimoto yanu kumapeto kwenikweni kwa malo oimikapo magalimoto.
• Musagwiritse ntchito windows yoyendetsa. Tulukani mgalimoto yanu ndikuyenda mkati mwa malo odyera kapena ogulitsa.

Kuntchito:

• Yendani kwa anzanu ogwira nawo ntchito m'malo moimbira foni, kutumizirana mameseji, kapena kuwatumizira maimelo.
• Tengani masitepe m'malo mwa chikepe - yambani ndi 1 pansi kapena 2 pansi ndikuyesera kuwonjezera pakapita nthawi.
• Imani ndikuyenda uku mukuyimba foni.
• Tambasulani kapena muziyenda mozungulira m'malo mopumira kofi kapena chotupitsa.
• Mukamadya nkhomaliro, yendani ku banki kapena positi ofesi, kapena gwiritsani ntchito zina zomwe zimakulolani kuti muziyenda.

Pamapeto paulendo wanu, tsikani sitima kapena basi imodzi koyambirira ndikuyenda njira yonse yopita kuntchito kapena kunyumba.

Ngati mukufuna kudziwa kuchuluka kwa zomwe mukuchita masana, gwiritsani ntchito chowunikira chovala kapena chida chowerengera masitepe, chotchedwa pedometer. Mukadziwa kuchuluka kwa masitepe omwe mumakhala nawo patsiku, yesetsani kuchita zochuluka tsiku lililonse. Cholinga chanu chokhala ndi thanzi labwino chiyenera kukhala masitepe pafupifupi 10,000 patsiku, kapena pang'ono pang'ono kuposa momwe mudapangira dzulo.

Pali zoopsa zina poyambitsa mapulogalamu atsopano. Nthawi zonse muziyang'ana kwa omwe akukuthandizani musanayambe.

Anthu omwe ali ndi matenda ashuga ali pachiwopsezo chachikulu chokhala ndi mavuto amtima. Sizimva nthawi zonse zizindikiro zochenjeza za matenda a mtima. Funsani dokotala ngati mukufuna kuyesedwa matenda a mtima, makamaka ngati:

• Komanso khalani ndi kuthamanga kwa magazi
• Komanso khalani ndi cholesterol yambiri
• Utsi
• Khalani ndi mbiri ya matenda amtima m'banja lanu

Anthu omwe ali ndi matenda ashuga omwe onenepa kwambiri kapena onenepa amakhala pachiwopsezo chachikulu chokhala ndi nyamakazi kapena zovuta zina zamagulu. Lankhulani ndi omwe amakupatsani ngati mwakhala mukumva zowawa pamodzi ndi zochitika m'mbuyomu.

Anthu ena onenepa kwambiri amatha kukhala ndi zotupa pakhungu akayamba kuchita masewera olimbitsa thupi. Izi nthawi zambiri zimatha kupewedwa posankha zovala zoyenera. Ngati mukukhala ndi matenda akhungu kapena zotupa, nthawi zambiri m'makola akhungu, lankhulani ndi omwe amakupatsani chithandizo ndikuwonetsetsa kuti akuchiritsira musanapitirize kugwira ntchito.

Anthu omwe ali ndi matenda ashuga komanso kuwonongeka kwa mitsempha kumapazi awo ayenera kusamala kwambiri akamayamba ntchito zatsopano. Yang'anani mapazi anu tsiku ndi tsiku kuti muwone kufiira, matuza, kapena ma callus omwe ayamba kupanga. Nthawi zonse muzivala masokosi. Onetsetsani masokosi ndi nsapato zanu kuti musamavutike, zomwe zingayambitse matuza kapena zilonda. Onetsetsani kuti zikhadabo zanu zadulidwa. Lolani wothandizira wanu adziwe nthawi yomweyo ngati muli ndi kutentha, kutupa, kapena kufiira pamwamba pa phazi lanu kapena mwendo wanu.

Mitundu ina yamphamvu yolimbitsa thupi (makamaka yolemetsa kwambiri) imatha kuwononga maso anu ngati muli ndi matenda amaso ashuga kale. Onetsetsani kuti mukayezetse maso musanayambe pulogalamu yatsopano yolimbitsa thupi.

Kuchita masewera olimbitsa thupi - shuga; Kuchita masewera olimbitsa thupi - matenda ashuga

Bungwe la American Diabetes Association. 5. Kuthandiza kusintha kwamakhalidwe ndi moyo wabwino kusintha zotsatira zaumoyo: miyezo ya chithandizo chamankhwala ashuga-2020. Chisamaliro cha shuga. 2020; 43 (Suppl 1): S48-S65. PMID: 31862748 pubed.ncbi.nlm.nih.gov/31862748/.

Eckel RH, Jakicic JM, Ard JD, ndi al. American College of Cardiology / American Heart Association Task Force pamalangizo othandizira. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force pamayendedwe othandizira. Kuzungulira. 2014; 129 (25 Suppl 2): ​​S76-S99. PMID: 24222015 pubed.ncbi.nlm.nih.gov/24222015/.

Lundgren JA, Kirk SE. Wothamanga yemwe ali ndi matenda ashuga. Mu: Miller MD, Thompson SR, olemba. DeLee & Drez's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap.

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