Boikoetliso ba 'mele bakeng sa lefu la tsoekere la mofuta oa 2

Litsebi tsa kajeno tsa lefu la tsoekere li bontšitse hore ho bakuli ba batenya ba nang le lefu la tsoekere la mofuta oa 2, ho ikoetlisa ka mor'a metsotso e 45 ho lebisa ho fokotseha ha tsoekere e phahameng ea mali, 'me ho se na tsoekere e kholo. Empa mojaro ha oa lokela ho ba o feteletseng, ho seng joalo ho tla ba le ho fokotseha ho hoholo ha tsoekere ea mali.

Bakeng sa ho ntlafatsa bophelo bo botle ba bakuli ba nang le lefu la tsoekere la mofuta oa 2, ho entsoe koetliso e khethehileng. Bakeng sa bakuli ba lilemo li 50 ho ea holimo, le ba batenya ho feta tekano, re ka khothaletsa lethathamo la mefuta ea boikoetliso bakeng sa boikoetliso ba bophelo ba hoseng bo nkang metsotso e 10 - 12:

• ho tsamaea ka lebelo le lekanang motsotso o le mong,

• metsamao ea mahala, e sa khathaleng ea ho futhumatsa mesifa ea matsoho, senyepa le mahetla,

• Boikoetliso ba leoto bo kopantsoeng le metsamao ea letsoho,

• ikoetlisa bakeng sa kutu, mpa le mpa,

• Ho sisinyeha ha matsoho le maoto ka lebelo le potlakileng,

• ho tsamaea kapa ho tlola sebakeng,

Etsa ts'ebetso e 'ngoe le e' ngoe ka makhetlo a 4-6, eseng ka matla, haholo-holo litho tsa mmele le hlooho, ntle le ho tšoara matsoho a le mong nako e telele. Nakong ea ho tjhaja, o tlameha ho phefumoloha ka nepo, ho hema ka nko, le ho hema ka hanong. Phefumoloho e lokela ho ba telele ho feta khothatso. Ha ho hema hanyane ho etsahala, o hloka ho phomola 'me u tsoele pele ho ikoetlisa ka mor'a ho phomotsa ho phefumoloha ho tloaelehileng.

Haeba u ikutloa u phetse hantle, ho ikoetlisa ho ka eketsoa ka ho etsa joalo ka mohlala, ho tlohela ho tsamaea, ho etsa nako e khutsoanyane, hofihlella lihora tse 1,5, ho tsamaea ka moea o mocha ka lebelo le le leng le maemo ohle a leholimo, ho theosa, ho palama, ho sesa, ho palama baesekele, ho palama skating ea leqhoa, ho bapala tenese, badminton, volleyball, jj.

O ka eketsa ts'ebetso ea 'mele ka li-dumbbells. Mona ke lethathamo la boikoetliso bo joalo.

Boikoetliso ba 1. Boemo ba ho qala - ho ema. Ho qala ho tsamaea ka mangole a hae a phahame, ka motsotso o ea pele, sebakeng se bonolo, 'me u mathe metsotso e mmedi. Ho phefumoloha ho pheha khang ntle le tšenyo ea nako.

Boikoetliso ba 2. Boemo ba ho qala - bo eme ka dumbbells ka letsohong. Ka matsoho a otlolohileng, phahamisa liphofu tse ka pele ebe o hema. Khutlisa matsoho a hau ho boemo ba 'ona ba pele le ho tsoa. Phahamisetsa matsoho ka hohle mme o heme. Khutlela boemong ba ho qala le ho exhale. Lebelo ke karolelano. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 3. Sebaka sa ho qala - ho ema, maoto mahetla ka thoko, li-dumbbells ho ea mahlakoreng. Etsa sekontiri se matla ho leqeleng le ho exhale. Ka boemo ba ho qala, sekisetsa ka ho le letona. Lebelo lea tsamaea butle. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 4. Boemo ba ho qala - bo eme ka dumbbells ka letsohong. Etsa tlhaselo e matla ka leoto la hau le letšehali pele, li-dumbbells ho ea pele le holimo - inhale. Khutlela boemong ba ho qala le ho exhale. Pheta ka leoto le letona. Lebelo ke karolelano. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso ba bohlano. Sebaka sa ho qala - ho ema, maoto ka mahetla ka thoko, ho ena le dumbbells letsohong. Shebisa torso ea hau ka nqane, otlanya matsoho ka dumbbells mahlakoreng le exhale. Khutlela maemong a ho qala mme o heme. Lebelo lea tsamaea butle. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 6. Boemo ba ho qala - bo eme ka dumbbells ka letsohong. Lula fatše ka hohle kamoo ho ka khonehang ho nka li-dumbbells ho khutlisa le ho exhale. Khutlela boemong ba ho qala le ho inhalesa. Squat, boloka mmele oa hau o otlolohile. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 7. Boemo ba ho qala - ho lula setulong se nang le li-dumbbells ka letsoho. Kotama ka potlako 'me u tlamolle likhoele tsa hau ka makhetlo a 15-20. Ho phefumoloha ho pheha khang ntle le tšenyo ea nako.

Boikoetliso 8. Sebaka sa ho qala - se robetse mokokotlong oa hau, maoto a koahela dumbbell. Phahamisetsa dumbbell ka maoto a otlolohileng, khumama mangole, otlolla maoto mme u khutlele boemong ba ho qala. Ho phefumoloha ho pheha khang ntle le tšenyo ea nako. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 9. Sebaka sa ho qala - se robetse mokokotlong oa hau ka maoto a khumameng le li-dumbbells matsohong a hau. Butle-butle phahamisa halofo e kaholimo ea 'mele, hula li-dumbbells pele le exhale. Khutlela maemong a ho qala mme o heme. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 10. Sebaka sa ho qala - se robetse ka mpeng ea hae, li-dumbbells ka pele. Butle-butle phahamisa li-dumbbells le torso e holimo ka bophahamo bo phahameng ka ho fetisisa le kahare. Khutlela boemong ba ho qala le ho exhale. Pheta boikoetliso makhetlo a 8-10.

Boikoetliso 11. Sebaka sa ho qala - se robetse ka lehlakoreng le letšehali, letsohong le letona ke dumbbell. Ka nako e ts'oanang phahamisa leoto la hau le letona le letsoho le letona ka dumbbell 'me u phefumolohe. Khutlela boemong ba ho qala le ho exhale. Pheta boikoetliso makhetlo a 8-10 ntlheng ka 'ngoe.

Ho ikoetlisa ho tlameha ho etsoa ka mocheso o tloaelehileng. Ho futhumala kapa ho futhumala ho hoholo ho ka ama metabolism ea 'mele haholo.

Hobaneng lefu la tsoekere la mofuta oa 2 le hlokahala?

Ho ikoetlisa ka boteng ba lefu la tsoekere ho na le phello ea pholiso mesebetsing eohle ea 'mele,' me kaha lisele tse ho lefu lena ha li khone ho etsa tsoekere ka boeona, mesebetsi ea lipapali e kenya letsoho ts'ebelisong ea matla mme lisele li ka nka tsoekere e ngata.

Matšoao a mangata a ntse a ntlafala, joalo ka:

tlhoko ea mmele oa likarolo tse kenang,
Ho thibela nts'etsopele ea maloetse a mang ka lebaka la lefu la tsoekere,
ntlafatso ea phepelo ea mali litsing tsohle,
phetisetso ea oksijene
ho feto-fetoha ha maikutlo le ho phela hantle ka botlalo (ho thusa ho fokotsa tlhahiso ea lihormone tsa li-contra-hormone),
keketseho ea nako ea bophelo
ho na le phetoho ea k'holeseterole ho tloha tlase ho ea holimo (e thusang 'mele),
boemo bo botle ba mmele le boima bo tloaelehileng.

Metsoako ea boikoetliso ba lefu la tsoekere

Mekhoa ea phekolo ea lefu la tsoekere e ka fapana haholo ho ea ka maemo. Ho na le mefuta ea boikoetliso ho boloka molumo o akaretsang oa 'mele le o etselitsoeng ho thibela mathata a seng a fumanehile.

Boikoetliso ba lefu la tsoekere bo ka aroloa likarolo tse latelang:

phefumoloho (phefumoloho e bohloko),
khomphutha ea hoseng
boikoetliso ba leoto
Ho ikoetlisa ka matla.

Ho ikoetlisa ka kakaretso ho matlafatsa

Boikoetliso bofe kapa bofe boteng ba lefu la tsoekere le hyperglycemia bo lokela ho qala ka ho futhumala, ho ikoetlisa hoseng e lokela ho ba tloaelo, ho tlameha ho etsoa.

Ho ikoetlisa ka tloaelo ho kenyelletsa tse latelang:

ho retelletsa hlooho ka litsela tse fapaneng (e etse ka bonolo le hantle ka ho pheta-pheta),
potoloha lehetla la hau matsoho le lebanta la hau,
lebisa matsoho a hau kapele / morao le ka lehlakoreng,
matsoho a lethekeng le potoloha ea torso ka nqa e 'ngoe, ebe ka lehlakoreng le leng,
ho phahamisa maoto ka pele
Boikoetliso ba ho phefumoloha (thusa ho fa lithane tsa 'mele ka oksijene e lekaneng).

Nako ea thuto e itšetlehile ka sethala sa lefu la tsoekere le ho ba teng ha mathata. Boemong ba bobeli, nako ea tlelase e lokela ho nka metsotso e 40 ho isa ho hora. Pakeng tsa boikoetliso, o hloka ho ikoetlisa ka ho phefumoloha.

Tloaelo e joalo ka ho phefumoloha ka mokhoa o boima e ipakile e sebetsa haholo. Taba ea bohlokoa ke hore ts'ebetsong ha 'mele o ka fumana oksijene e ngata liseleng, ho kena ho tsona, li ka sebelisa tsoekere e ntle haholoanyane.

Palo ea thuto ea video ea 1 ka thuto ea mokhoa o boima oa ho hema:

Boikoetliso ba 'mele bo etsoa ka tsela e latelang:

moea o mongata haholo ka molomo oa hao,
exhalation e lokela ho ba metsotsoana e meraro
Mochine o 1 o lokela ho lula metsotso e 3,
Liphetetso tse 5 nakong ea letsatsi, e 'ngoe le e' ngoe ka metsotso e 2-3.

Ho na le koetliso e 'ngoe ea ho phefumoloha. U hloka ho ba le nako ea ho inella makhetlo a ka bang 60 ka motsotso, ke hore, inhale kapele, li-exhalation e ka ba eng kapa eng eo u e ratang, mokhoa oa bona ha o bapala karolo ea bohlokoa, empa ho molemo ho koala matsoho mahetleng, letsoho le leng lehetleng le ka lehlakoreng le leng, kapa u etse squats. Molao-motheo oa tšoana, lisele li tla matlafatsoa ka bongata bo lekaneng ba oksijene.

Ho rarahana ha leoto le khethehileng

Batho ba nang le lefu la tsoekere la mofuta oa 2 khafetsa ba ba le mathata ka lijana tsa maoto le maoto ka kakaretso. Ho etsa hore kalafo e atlehe haholoanyane, o hloka ho etsa boikoetliso bo khethehileng. Li tla thusa ho tsitsisa phallo ea mali ka har'a lijana, ka ho rialo, ha ho na lefu le tla sitisa maoto le matsoho.

Haeba bohloko bo bonoa, haufinyane ba tla khaotsa ho khathatseha, ho bohlokoa hore ba se ke ba emisa.

Boikoetliso bo thusang bakeng sa maoto:

ho tsamaea ka maoto a mangole
litsela tsa naha
ho matha
otlanya maoto ka lehlakoreng le fapaneng
squats
penya le menoana ea ho phomola,
phahamisa maoto a hao 'me u akanye li-socks tsa hao sedikeng,
beha leoto lethekeng la menoana e metenya ea maoto,
o lutse mokatong o bataletseng mme o otlolla leoto ho hulela menoana ea hau ho uena, o hole le uena,
robala fatše kapa mokatong o mong o sephara, phahamisa maoto a hao ka kotloloho ka hohle kamoo ho ka khonehang, 'me u potamise maoto bakeng sa metsotso e 2 ka sedikadikwe.

Boikoetliso bohle bo lokela ho etsoa ka ho pheta-pheta, ka makhetlo a 10. Haeba ho khonahala, ikoetlise hangata makhetlo a 'maloa ka letsatsi. U ka e etsa maemong ohle a u loketseng. Haeba ho na le maemo a loketseng, joale mosebetsing, libakeng tsa phomolo, jj.

Boikoetliso ba pelo

Ka lefu la tsoekere la sehlopha sa bobeli, methapo ea pelo le eona ea kula. Ho ikoetlisa ho ka thusa ho phahamisa sekhahla sa pelo, ka hona ho ntlafatsa phepelo ea mali lits'ebetsong tse ling tsohle 'meleng.

Empa pele o qala ho ikoetlisa ka pelo, o lokela ho buisana le ngaka ea hau. Bolella setsebi ka mathata a mesebetsi eo u tlang ho e etsa. Mohlomong o tla etsa thibelo ho tse ling tsa tsona kapa a buelle tse ling tse loketseng taba ea hau ka kotloloho.

Boikoetliso ba pelo bo lethathamong la lefu la pelo. Tsena li kenyelletsa mechini e nang le squats, ho matha hang, ho matha le boikoetliso ba 'mele, ho sebelisa thepa.

U lokela ho etsa boikoetliso ka li-dumbbells. Sena se lokela ho nka metsotso e 15. Boikoetliso bo joalo bo matlafatsa mesifa ea pelo le ho ntlafatsa ts'ebetso ea pelo.

Ho ikoetlisa e ka ba ka tsela e latelang:

ho nka li-dumbbells, o hloka ho otlolla matsoho ho ea mahlakoreng le sebakeng se phahameng ho tlisa li-dumbbells ka pel'a hau, ebe o theola matsoho a hau ka boemo ba bona ba pele,
ka linako tse ling phahamisa letsoho le leng le le leng ho tloha dumbbell holimo 'me u khumamise letsoho ka seqheng e le hore thipa e ka morao ea hlooho,
ka li-dumbbells ka letsohong, otlolla matsoho a hau ka mahlakoreng 'me ka nako e ts'oanang u li tlise ka pel'a hau ka boemo bo atolositsoeng, ebe u khutlela ka mahlakoreng,
e eme e otlolohile, phahamisa li-dumbbells, e koba lieta, ho fihlela mahetla 'me u theole matsoho butle.

Thuto ea video e nang le boikoetliso ba mesifa ea pelo:

Papali e lumelletsoeng

Bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2, boikoetliso bo molemo, empa ha se lipapali tsohle le boikoetliso bo sebetsang hantle. Ho molemo ho fana ka lipapali ho lipapali tse sebetsang tse khonang ho sebelisa mesifa eohle le lits'ebetso tsohle 'meleng.

Litsebi tsa lefu la tsoekere li tšoaneleha hantle:

ho sesa
ea matha le mefuta ea eona,
ho thellisa lehloeng, ho thellisa lehloeng, ho thellisa lehloeng.

Leha taba ea hore yoga e se papali ea mantlha, litloaelo tsena li fana ka litholoana tse ntle, kaha li na le boikoetliso bo sebetsang bakeng sa likarolo tse fapaneng tsa 'mele le mekhoa ea ho hema ho repertoire ea bona.

Melao ea boikoetliso ea 'mele

Pele u qala boikoetliso ba kalafo, ho bohlokoa ho nahana ka litšobotsi tsa 'mele e le hore u se ke oa intša kotsi. Tlas'a mojaro o boima, anti-insulin e hlahisoa, 'me e ama' mele hampe 'me e baka mathata.

Ka hona, mofuta oa koetliso le karolo e nepahetseng ea boikoetliso e tlameha ho thehwa le ngaka e eang. Setsebi se tla hlokomela boemo mme, ha ho hlokahala, se fetole mofuta oa mofuta le boikoetliso.

Nako ea pele ea thuto e tla hloka ho etsoa ka tlasa tlhokomelo ea ngaka, 'me joale o se o ka fetela pele litlelaseng lapeng kapa maemong a mang a bonolo.

Litlelase li lokela ho kena-kenana hang-hang haeba u ikutloa u le betere le matšoao a kang:

ho hema hanyane
turbidity
bohloko
phetoho ea sekhahla sa pelo.

Sena sohle ka tekanyo e phahameng ea menyetla e ka ba letšoao la hypoglycemia e tsoelang pele. Boikoetliso bo tsoang sehlopheng sa koetliso ea Cardio bo loketse haholo bakuli ba lefu la tsoekere. Mesebetsi e joalo ka kakaretso ha e kenye letsoho kholisong ea mesifa, empa e thusa tsoekere e tlase mme ha e fumane phaello e eketsehileng.

Boikoetliso bona bo kenyelletsa:

ho sesa hangata
Ho matha le ho se ts'oarehe (kamora ho ja)
ho palama baesekele.

Ke mang ea sa lokelang ho kenella?

Eseng feela karolong ea bobeli, empa le mohatong o mong oa lefu la tsoekere, ho khothalletsoa ho bapala lipapali, empa boikoetliso ba 'mele bo tiisitsoe ka botlalo bakeng sa bakuli ba nang le:

ho se sebetse hantle haholo hoa utloahala
mathata a pelo
ulcic ulc on the maoto,
mofuta o matla oa retinopathy.

Ka ho kheloha ho tloaelehileng, hoa lumelleha ho etsa mekhoa ea ho phefumoloha, yoga e ka thusa. Ha boemo bo tsitsa, butle-butle u ka qala ho ikoetlisa 'me ka mor'a moo, u etsa lihlopha tse felletseng.