Akatswiri amavomereza kuti kuyenda ndi zochita zina ndizofunikira kwa anthu omwe ali ndi shuga. Bungwe la American Diabetes Association linati palibe chomwe chingalepheretse kuchita masewera olimbitsa thupi omwe anthu omwe ali ndi matenda a shuga, ndipo ndi njira yabwino yopezera kulemera kwa thupi ndi matenda a mtima, omwe ndi wopha anthu ambiri a shuga.
1 - Yendani Muyendedwe Woyenda
Yesetsani kuchita masewera olimbitsa thupi nthawi zonse. Akatswiri amavomereza kuti anthu omwe ali ndi shuga ayenera kuchita masabata angapo mlungu uliwonse. Yambani kuyenda mofulumira kwa mphindi 30 masiku ambiri a sabata. Mungathe kuyamba ndi kuyenda pogwiritsira ntchito Pulogalamu Yoyamba ya Masiku 30.
2 - Sankhani Zovala Zabwino
Kusamalira mapazi anu ndi kuteteza mitsempha n'kofunikira kwa anthu omwe ali ndi shuga, monga momwe chikhalidwe chimachepetsera machiritso. Nsapato zowonongeka bwino zimathandiza kuteteza mitsempha ndi kuvulala kwina, monga plantar fasciitis . Kuyenda nsapato kumalongosola momwe angakonzekerere bwino nsapato zoyenda.
3 - Zokopa Zolondola Ndizofunika
Masiketi ndi ofunika kwambiri kutsutsana ndi mabelters. Tulutsani masokosi anu a thonje pamene iwo amasungira thukuta ndipo angayambitse mitsempha. Pezani masokosi opangidwa ndi nsalu zodabwitsa zamasiku ano (monga CoolMax ndi Ultimax) zomwe zimatuluka thukuta ndi kuteteza zilonda. Zokwanira za masokosi anu zimapangitsa kusiyana. Mukufuna masokosi opangidwa ngati phazi m'malo mwa chubu. Mwanjira imeneyo iwo sangathamange ndi kupaka kuti apangitse mitsempha.
4 - Yang'anani Mipiringi Yanu Yopupa Magazi
Yang'anani msinkhu wa shuga wanu musanayambe komanso mutayenda.
- Zochepa: pansi pa 100 mg / dl. Ngati muli otsika kwambiri, muyenera kudya chakudya, kuchokera pa 15 mpaka 30 magalamu.
- Pamwamba kwambiri: kuposa 250 mg / dl ngati mtundu 2, kapena kuposa 200 mg / dl ngati mtundu 1. Ngati ndipamwamba kwambiri, muyenera kuyimitsa kuyenda kwanu mpaka msinkhu wa shuga wanu wa magazi ukuchepa.
- Pamene mukuyenda paulendo wautali, ndibwino kuti muyang'ane msinkhu wa shuga wanu nthawi zonse, makamaka ngati mwatsopano mukuyenda.
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5 - Nthawi Yoyenda
Nthawi yabwino yoyenda ndiyodutsa maola awiri mutatha kudya pamene insulini ndi shuga la magazi zatha. Kuchita masewera olimbitsa thupi kumalimbikitsa, chifukwa kumapewa nsonga ya insulin tsiku, makamaka kwa anthu omwe ali ndi matenda a shuga.
6 - Mlingo Wanu wa Insulini Ungasinthe
Malingaliro anu a insulini adzasintha ndi masewera olimbitsa thupi. Poyamba pulogalamu yoyenda kapena kuwonjezera kuchuluka kwa masewera olimbitsa thupi, funsani dokotala wanu nthawi zonse momwe mungasinthire mankhwala anu.
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7 - Imwani mokwanira!
Imwani kuti muteteze kuchepa kwa madzi, zomwe simungazizindikire mpaka mutachedwa. Khalani ndi galasi lalikulu la madzi ola limodzi musanayambe kuyenda, kenako imwani kapu ya madzi maminiti 20 ndikuyenda. Pamapeto pa kuyenda kwanu, imwani madzi ena ambiri. Kwa nthawi yaitali, maulendo otentha a maola awiri kapena kuposerapo, ganizirani zakumwa za masewera zomwe zimalowetsa mchere koma zongani zomwe zili m'magulu.
8 - kudya ndi kuyenda
Tengani chotupitsa pamene inu kapena mnzanuyo mukupeza zizindikiro za shuga wotsika kwambiri. Mukamayenda, mungafunike kudya chakudya chambiri kuposa nthawi zambiri kuti muchepetse kuchepa kwa hypoglycemia. Makamaka poyambira kapena kuwonjezera pulogalamu yanu yoyendayenda, dziwani zambiri za zizindikiro ndi zizindikiro, mvetserani thupi lanu, ndipo funsani dokotala wanu mafunso alionse pa zakudya.
9 - Dziwani Zizindikiro za Hypoglycemia
Pamene mukuyenda, pitirizani kuzindikira thupi lanu ndi momwe mumamvera. Zingakhale zovuta kunena ngati muli thukuta kuchokera ku mphamvu kapena hypoglycemia. Nazi zizindikiro, ulemu wa NIH: kumverera wofooka, kugona, kusokonezeka, wanjala, ndi chizungulire. Kupepuka, kupweteka mutu, kupsa mtima, kunjenjemera, thukuta, kumenya mtima mwamsanga, ndi kuzizira, kumverera. Pa milandu yovuta, mungathe kuthamangitsidwa.
10 - Bwerani Pamwamba ndi Kuvala Chikopa Chodziwitsira
Kuyenda ndi bwenzi kapena gulu loyenda kumakhala ndi madalitso angapo. Choyamba, mutha kumuyang'anira chifukwa cha zizindikiro za shuga wotsika kwambiri ndi kukupatsani inu chisamaliro. Chachiwiri, kuyenda ndi munthu wina kumakusunga nthawi zonse muzochita zako. Mulimonsemo, valani chikwangwani chodziwitsa zachipatala chomwe chimati muli ndi shuga. Izi ndizofunikira kwambiri mwachipatala.
> Zotsatira:
"Chimene ndikusowa kudziwa za thupi ndi matenda a shuga." NIH Publication No. 14-5180. May, 2014
"Kuyenda: Njira Yoyendetsa Bwino." NIH Publication No. 07-4155. Kusinthidwa February, 2014