Ukuzilolonga sisixhobo esisisiseko sokulawula isifo seswekile, kodwa ayizizo zonke izinto ezenziwayo zomzimba ezilungele wonke umntu onesifo seswekile. Ukuqonda ukuba yeyiphi imithambo enokuba yingozi kwaye yeyiphi ecetyiswayo Ingundoqo yokugcina ubomi obusebenzayo, obunempilo kunye nokhuseleko, ukuphepha iingxaki ezinokubeka impilo yakho emngciphekweni.
Kweli nqaku sikuxelela ngokweenkcukacha kunye nendlela esondeleyo Yiyiphi imithambo echasene nabantu abanesifo seswekile?, amanyathelo okhuseleko omele uwathabathe ngaphambi, ngexesha, nasemva kokusebenza komzimba, kunye nendlela yokulungelelanisa inkqubo yakho ukuze ufumane okuninzi kwimidlalo ngaphandle kokubeka impilo yakho esichengeni. Konke oku, ukudibanisa ulwazi oluhlaziyiweyo kunye noluqinisekisiweyo oluvela kwimibutho yezonyango, izikhokelo zeklinikhi, iingcali ze-endocrinology, kunye neengcebiso ezivela kwimibutho yezigulane.
Ukubaluleka komsebenzi womzimba ekulawuleni isifo sikashukela
Esinye sezona zigqibo zilungileyo umntu onesifo seswekile anokuzenza kukuhlala edlamkile. Ukuzivocavoca kunceda ukulawula amanqanaba eglucose yegazi, kuphucula uvakalelo lwe-insulin, kulawula ubunzima bomzimba, kubonelela ngeenzuzo zentliziyo, kunye negalelo kwintlalontle yengqondo.. Ukongezelela, kunciphisa umngcipheko wezifo ezinxulumene nazo kwaye kunceda ukukhusela iingxaki zexesha elide.
Nangona kunjalo, Ayizizo zonke iintlobo zokuzilolonga ezifanelekileyo kubo bonke abantu abanesifo seswekile. Iimpawu zesifo, uhlobo lonyango, ubukho beengxaki, kunye nesimo somzimba jikelele wesigulane sinempembelelo eqinisekileyo ekukhetheni kunye nobukhulu beyona misebenzi ikhuthazwayo yomzimba.
Kutheni eminye imithambo ingavumelekanga kubantu abanesifo seswekile?
Izizathu eziphambili ze thintela imithambo ethile kubantu abanesifo seswekile Zinxulumene nemingcipheko enokuthi ibangele kwimpilo ngokuxhomekeke kwimeko yekliniki nganye. Eminye imidlalo okanye i-routines inokukhuthaza ukuphuhliswa kwe-hypoglycemia, ukwandisa umngcipheko wokulimala, amanqanaba e-glucose angalinganiyo, okanye ukunyusa iingxaki ezinxulumene ne-retinopathy, i-neuropathy, okanye i-nephropathy.
Kungenxa yoko, Kubalulekile ukwenza umthambo uvisisane neemeko zobuqu kwaye usoloko usenza oko ngokubonisana neqela lezempilo. Uthintelo, ingqiqo, kunye nokuzenzela umntu ngamnye sisiseko somthambo okhuselekileyo.
Uvavanyo lokuqala lwezonyango: inyathelo lokuqala
Ngaphambi kokuqala nayiphi na imithambo okanye inkqubo yezemidlalo, uhlolo olucokisekileyo lwezonyango lubalulekile. Oku kufuneka kubandakanye:
- Imbali yezonyango eneenkcukacha, kubandakanywa nembali yentsapho, izifo zangaphambili, iingxaki ezinxulumene nesifo sikashukela, kunye nenqanaba lokulawula i-glycemic.
- Gqibezela uvavanyo lomzimba, ingqalelo ekhethekileyo entliziyweni, iinyawo, amehlo kunye nobukho be-neuropathies enokwenzeka.
- Ukuphumza i-electrocardiogram (ECG) kwaye, ukuba kuyimfuneko, uvavanyo loxinzelelo ukufumanisa ukunyamezela kunye nokuchonga imingcipheko ye-cardiovascular.
- Ukumiselwa kwe-glycated hemoglobin (HbA1c) ukuhlola ulawulo lweswekile.
- Fundus ukuthintela i-retinopathy eqhubekayo.
- Uphononongo lwesicwangciso sonyango, uhlengahlengiso olunokwenzeka kunye neengcebiso ezithile ezisekelwe kwiziphumo.
Iingxaki eziphambili zesifo sikashukela ezichaphazela ukusebenza kwezemidlalo
Isifo seswekile sinokuchaphazela amalungu kunye neenkqubo ezahlukeneyo, ezifuna unonophelo olukhethekileyo ngaphambi kokwenza umthambo othile:
- Isifo senhliziyo: Abanye abantu banokuba nomngcipheko owongeziweyo weziganeko zentliziyo. Ngokuqhelekileyo, ukuba kukho isifo se-coronary ezinzile kwaye akukho ischemia ebalulekileyo okanye i-arrhythmias, imidlalo ephezulu kakhulu ayikhuthazwa.
- I-Autonomic kunye ne-peripheral neuropathy: inokuguqula imbono yomgudu okanye uvakalelo ezinyaweni. Kwezi meko, imidlalo ethwele ubunzima enjengokubaleka kufuneka ibekelwe umda kwaye imisebenzi ekhuselekileyo efana nokuqubha okanye ukukhwela ibhayisekile kufuneka ibekwe phambili.
- I-retinopathy yesifo sikashukela: Ukuba kukho i-retinopathy yokwandisa kakhulu okanye i-nonproliferative, kungcono ukuphepha ukuzivocavoca okwandisa uxinzelelo lwe-intraocular, njengokuphakamisa ubunzima, ukuxhuma, okanye imidlalo ephezulu, ngenxa yengozi ye-vitreous hemorrhage.
- isifo sikashukela: Kumanqanaba aphezulu, imisebenzi ephakamisa kakhulu uxinzelelo lwegazi lwe-systolic okanye ebandakanya iimfuno eziphezulu zomzimba kufuneka ziphetshwe.
Yiyiphi imithambo engavumelekanga kubantu abanesifo seswekile?
Akukho luhlu olusisigxina lokuzivocavoca okungavumelekanga, njengoko kuxhomekeke kwimeko yempilo yomntu kunye neengxaki. Nangona kunjalo, Kukho imisebenzi edla ngokuthathwa njengechaseneyo okanye engafanelekanga kwiimeko ezithile.:
- Ukuzivocavoca okuphezulu kunye nemidlalo ekhuphisanayo ngaphandle kokulungiselela okanye ukubeka iliso lonyango, ngakumbi ezo zibandakanya iinzame ezinkulu zokuqhuma (i-weightlifting, i-sprints eqinile, imidlalo yoqhagamshelwano, ukhuphiswano lwe-karate), ukuba kukho iingxaki ezinxulumene okanye imeko yomzimba ayikuvumeli.
- Imidlalo enomngcipheko ophezulu wokwenzakala okanye ukuwa, ezifana ne-alpine skiing, intaba, i-motor sports, i-mountain biking okanye ukunyuka, ukuba kukho i-neuropathy, iingxaki ezibonakalayo okanye imbali ye-hypoglycemia enzima.
- Imithambo efuna i-apnea yokuphefumla okanye iValsalva maneuver, njengokuphakamisa ubunzima obunzima okanye ukhuphiswano lwamandla, ngakumbi ukuba kukho i-retinopathy ephezulu yesifo sikashukela.
- Imisebenzi kwindawo egqithisileyo (ukushisa okukhulu okanye ukubanda, iintaba eziphakamileyo, ukuntywila), ngaphandle kokuba unolwazi oluthile kunye nokulungiselela, njengoko banokutshintsha ukulawulwa kwe-glucose kunye nokwandisa umngcipheko wokuchithwa.
- Ukuzivocavoca ngexesha lokunciphisa umzimba (i-hyperglycemia ebalulekileyo kunye okanye ngaphandle kwe-ketosis, iziganeko ze-hypoglycemic zamva nje, okanye ukulungiswa kweyeza elibi).
Ukuzivocavoca okuvunyelwe kwaye okucetyiswayo ngokukodwa
Nangona kukho imisebenzi enokuba yingozi kwiimeko ezithile, Uninzi lwabantu abanesifo seswekile banako kwaye kufuneka bazilolonge. Eminye yemisebenzi ekhuselekileyo necetyisiweyo yile:
- Umthambo ophakathi komthambo: ukuhamba, ukuqubha, ukukhwela ibhayisekile, ukudanisa, ukukhwela intaba okuthambileyo.
- Uqeqesho lwamandla kunye nemithwalo elula okanye ephakathi, ehlala ehlengahlengisa ubunzulu kwaye phantsi kweliso ukuba kukho amava amancinci.
- Ukuziqhelanisa nokuguquguquka, ukulinganisela kunye nokuhamba, njengeyoga, iipilates okanye ukuzolula.
- Imisebenzi ehlengahlengisiweyo okanye ebekwe esweni, ngakumbi kubantu abadala, abo bakhulupheleyo, baneengxaki zokuhamba okanye iingxaki ezinxulumene nazo.
Izilumkiso ngokubanzi ngaphambi, ngexesha nangemva kokuzivocavoca kwisifo sikashukela
Ukuze ukuziqhelanisa nezemidlalo kukhuseleke kwaye kube neyona nzuzo inkulu ekulawuleni isifo seswekile, Kubalulekile ukulandela uthotho lweengcebiso ezisebenzayo:
1. Ukujongwa kweglucose yegazi
- Ngaphambi kokuzivocavoca: jonga izinga leswekile yegazi. Ukuba ingaphantsi kwe-100 mg / dl, kuyacetyiswa ukuba uthathe isongezelelo se-carbohydrate ekhawulezayo. Ukuba i-glucose yegazi ingaphezulu kwe-250 mg / dl, ngakumbi ukuba imizimba ye-ketone ikhona, umsebenzi kufuneka uhlehliswe.
- Ngexesha lokuzilolonga: Ukuba umsebenzi ude okanye unzima, kuyacetyiswa ukuba ulinganise i-glucose yonke imizuzu engama-30-60.
- Emva kokuzivocavoca: Khangela amanqanaba e-glucose yegazi ngokukhawuleza emva kokugqiba kunye neeyure ezingama-2-3, ngakumbi ukuba umsebenzi uye waba mkhulu, ukufumanisa i-hypoglycemia kade.
2. Uhlengahlengiso lwamayeza
- Abo bafumana i-insulin okanye i-sulfonylureas kunokufuna ukunciphisa idosi ngaphambi kokuzivocavoca ukunqanda i-hypoglycemia.
- Ngemisebenzi ecwangcisiweyo rhoqo, uhlengahlengiso kufuneka lube ngumntu ngamnye kwaye luhlaziywe kunye neqela lezonyango.
- Ngexesha lokuzilolonga okungacwangciswanga, umthamo we-basal insulin unokuncitshiswa okwethutyana, ngakumbi kubasebenzisi bempompo ye-insulin.
3. Ukongezwa kweCarbohydrate
- Hlala uthwele nawe ukutya okukhawulezayo (iipilisi zeglucose, iijusi, iziqhamo, imivalo).
- Yidla izongezo ze-carbohydrate ezisekelwe kumanqanaba eglucose kunye nobude / ubunzima bomsebenzi.
4. Ukufakwa kwamanzi kunye nokunyamekela umzimba
- Sela amanzi ngaphambi, ngexesha nangemva komsebenzi ukuphepha ukuphelelwa ngamanzi emzimbeni, okubaluleke ngakumbi kwiindawo ezishushu.
- Sebenzisa izihlangu ezifanelekileyo kwaye ujonge ukubonakala kwe-chafing okanye amadyunguza, ngakumbi ukuba kukho iingxaki zobuntununtunu ezinyaweni.
- Nxiba isongo sonyango okanye i-ID, ngakumbi kwimidlalo enzima.
Iimeko zeklinikhi ezichaphazela ukuziqhelanisa nezemidlalo
Umntu ngamnye onesifo seswekile unokubonisa iimeko ezahlukeneyo zeklinikhi ezifuna uhlengahlengiso kwindlela yakhe yezemidlalo:
I-Hypoglycemia ngexesha lokuzivocavoca
Umngcipheko we I-Hypoglycemia inkulu kunye nemisebenzi emide (ngaphezulu kwemizuzu engama-60) okanye xa usenza umthambo ngexesha lencopho yesenzo se-insulin.. Ukuba iimpawu zivela (ukungcangcazela, ukubila, ukudideka, indlala), kunyanzelekile ukuba umise umsebenzi kwaye udle iicarbohydrates ezisebenza ngokukhawuleza kwangoko. I-Hypoglycemia inokuthi yenzeke kwiiyure ezininzi emva kokuba umsebenzi uphelile (i-hypoglycemia kade), ngoko ke ukubeka iliso kufuneka kuqhubeke kwimvakwemini elandelayo/ngorhatya olulandelayo.
I-Hyperglycemia kunye ne-ketosis
Ukuba amanqanaba eglucose yegazi angaphezulu kwe-250-300 mg/dl kunye nemizimba ye-ketone ikhona, umthambo uyachaswa de imeko ilungiswe. Kwezi meko, ukwenza umthambo kunokuwenza mandundu ukungalingani kwaye kukhokelela kwisifo seswekile ketoacidosis, imeko engxamisekileyo yezonyango.
Ukuthotywa okuqatha kunye neengxaki ezinxulumene nazo
Kwimeko yomkhuhlane, ukuphelelwa ngamanzi emzimbeni, usulelo oluqatha okanye ukuthotywa kwe-metabolic, Kunconywa ukuba uhlehlise naluphi na uhlobo lomsebenzi womzimba de kube ukubuyiswa kunye nokuzinzisa amanqanaba e-glucose.
Imidlalo kunye nemisebenzi enobungozi obukhethekileyo
Eminye imidlalo yezemidlalo ibeka imingeni eyongezelelweyo kunye nemingcipheko kubantu abanesifo sikashukela. Makhe sijonge ezinye ezifanelekileyo kakhulu:
Ukuntywila
ESpain, Ukuntywila kuthathwa njengento echasene nabantu abanesifo seswekile ngenxa yomngcipheko we-hypoglycemia ngexesha lokuntywiliselwa, enokuba nzima ukuyibona nokulawula ngokukhuselekileyo ngaphantsi kwamanzi. Ukuba uthatha isigqibo sokuntywila, imiqathango ethile kufuneka ilandelwe ngokungqongqo:
- Ulawulo olungqongqo lweswekile yegazi ngaphambi kokuntywila (ngokufanelekileyo phakathi kwe-180 kunye ne-250 mg / dl).
- Hlala uneqabane elinolwazi kunye nokuqeqeshwa kulawulo lwe-hypoglycemia.
- Cwangcisa ukuntywila okukhuselekileyo kwaye uphephe ukuntywila okude okanye uwedwa.
Imidlalo yeentaba kunye nokunyuka iintaba
Iintaba eziphakamileyo zongeza ubunzima obunje ukwanda komngcipheko wokuphelelwa ngamanzi emzimbeni, utshintsho lwehomoni ngenxa yokuphakama, kunye nobunzima bokugcina ubushushu bomzimba. Oku kunokuchaphazela ukufunxwa kwe-insulin, ukonyusa iimfuno zamandla, kunye nokujongana nolawulo lwe-glycemic:
- Gcina ukumanzisa okwaneleyo (ngaphezu kweelitha ezi-4 zamanzi ngosuku xa unyuka ixesha elide).
- Musa ukunciphisa umthamo wakho we-insulin, njengoko ukuphakama kunokunyusa amanqanaba eglucose yegazi.
- Gcina zonke izixhobo ezikhuselekileyo kubanda kwaye ubeke iliso kwiswekile yegazi rhoqo.
Imidlalo yokunyamezela (imarathon, ukuwela ilizwe ibhayisekile, i-triathlon, njl.)
Kwiimvavanyo zexesha elide, Umngcipheko omkhulu yi-hypoglycemia ngexesha nasemva kokuzivocavoca ngenxa yokusetyenziswa kwe-glucose ye-muscle kunye nokunyuka kwe-insulin sensitivity.
- Yenza uhlolo lweglucose ngeyure ngexesha lovavanyo.
- Thatha izongezelelo ze-carbohydrate (30-60 grams ngeyure yokuzivocavoca) kwaye uhlale uphethe umthombo weswekile ekhawulezayo.
- Lungisa amayeza ngokusekelwe kumava angaphambili kwaye ulandele iingcebiso zomntu ngamnye.
Ukuqubha kunye nemidlalo yasemanzini
Umngcipheko we-hypoglycemia emanzini, udibene nobunzima bokuzihlalutya, ufuna Qala umsebenzi kuphela ngamaqondo eswekile yegazi ngaphezulu kwe-180 mg/dl kwaye usoloko ugcina ulawulo olusondeleyo. Kunconywa ukuba uphathe iigels ze-glucose kwi-swimsuit yakho kwaye uhlale ujongwa ngumlingane.
Izikhokelo zoqeqesho olukhuselekileyo kubantu abanesifo seswekile
Ukuzilolonga okucwangcisiweyo nokulungelelanisiweyo kunokuzisa iingenelo ezinkulu, ukuba nje imigaqo embalwa ephambili iyalandelwa:
- Ukuqhubela phambili: Yandisa umthwalo, ukuqina kunye nokuphindaphinda kancinci kancinci, ngakumbi ukuba uqala kwimeko ephantsi yomzimba.
- Ezahlukeneyo: dibanisa umthambo we-aerobic, amandla kunye nokuguquguquka.
- Ukuphumla ngokwaneleyo: hlonipha amaxesha okubuyisela ukudibanisa ukulungelelanisa kunye nokuphepha ukwenzakala.
- Iiseshoni ezimiselweyo: yahlula umthambo ngamnye ube ngukufudumala, undoqo, kunye nokupholisa phantsi ngokuzolula.
uqeqesho lwe-aerobic
Izikhokelo zicebisa ubuncinane imizuzu eli-150 ngeveki yomthambo ophakathi wokuqina (ukuhamba, ukubhukuda, ukubaleka, ukukhwela ibhayisekile), ukusabalalisa ubuncinci beentsuku ze-3 kunye nokuphepha ngaphezu kweentsuku ze-2 ezilandelelanayo ngaphandle komsebenzi.
Kwabo bakhetha umthambo oqinileyo, izibonelelo ezifanayo zinokufumaneka ngemizuzu engama-75 ngeveki. Ibalulekile yenza umntu ngamnye umlinganiselo wentliziyo ekujoliswe kuwo kwaye uhlengahlengise umzamo ngokuhambelana nokunyamezelana.
Uqeqesho lwamandla emisipha
Uqeqesho lwamandla (ukusebenzisa iintsimbi, iibhendi zokuxhathisa, oomatshini, okanye ubunzima bomzimba wakho) kubalulekile ekugcineni ubunzima bemisipha, ukulawula imetabolism, kunye nokuphucula uvakalelo lwe-insulin.
- Kucetyiswa ukuba uqale ngemithambo yomthwalo ophantsi kwaye unyuke ngokuqhubekayo.
- Yenza phakathi kweeseshoni ze-2 kunye ne-3 ngeveki ngeentsuku ezingahambelaniyo.
- Sebenza onke amaqela amakhulu emisipha kwaye ubeke phambili ubuchule obuchanekileyo.
- Kuphephe ukuqhuma, ukuzivocavoca okuphezulu okanye ukuhambisa iValsalva kubantu abaneengxaki ezinxulumene nazo (i-retinopathy, isifo senhliziyo, isifo sezintso eziqhubela phambili).
Ukuguquguquka kunye nokuzilolonga
Imisebenzi efana neyoga, ipilates okanye umthambo othile wokuzolula uyanceda Gcina ukuhamba kwamalungu, ukuthintela ukulimala, kunye nokuphucula ukulawula umzimba. Ziluncedo ngakumbi kubantu abadala, abo banengxaki yokuhamba okanye i-peripheral neuropathy.
Isondlo kunye nokuxhaswa ngaphambi, ngexesha nasemva kokuzivocavoca
- Ngaphambi kokuzivocavoca: Ukuba iswekile yegazi ingaphantsi kwe-100 mg/dl, thatha i-10-20 grams ye-carbohydrates ekhutshwa kancinci. Musa ukuqala umsebenzi womzimba kunye namanqanaba aphantsi okanye aphezulu kakhulu eswekile yegazi.
- Ngexesha lokuzilolonga: Ngexesha lemisebenzi emide okanye ebukhali, sebenzisa izongezelelo ze-carbohydrate (30-60 grams ngeyure), ngokukhethekileyo iziselo ze-isotonic, iigel okanye imivalo yamandla.
- Emva kokuzivocavoca: Ukubeka iliso kwi-glucose yegazi kwaye, ukuba ingaphantsi kwe-120 mg / dl, yidla i-15-20 grams ye-low glycemic index carbohydrates. Kwimisetyenzana ekhuphisanayo, ukuzaliswa ngokukhawuleza kwe-muscle glycogen kungundoqo, ngoko ke kulungele ukusebenzisa i-1-1,5 grams ye-carbohydrates ngekhilogram yobunzima bomzimba ngokukhawuleza.
Izinto ezibalulekileyo kubadlali abanesifo seswekile
- Imitha yeglucose yegazi eCapillary kunye nemicu yovavanyo.
- Ikhithi yokulinganisa umzimba weKetone.
- Izongezelelo ze-carbohydrate ezikhawulezayo (iipilisi, iigels, iziselo ze-isotonic, i-jam, iswekile, iziqhamo).
- Ikhithi engxamisekileyo eneglucagon.
- Isacholo sonyango okanye isazisi.
- Izihlangu kunye neempahla ezifanelekileyo zokuzilolonga kunye nemozulu.
- Kwimeko yokuhamba okanye ukufuduka, isikhwama esithile esinazo zonke izinto eziyimfuneko.
Iingcebiso kubasebenzisi bempompo ye-insulin
La Ukufakwa kwe-insulin ephantsi kwesikhumba (ISCI) ibonelela ngokuguquguquka ngakumbi kwiidosi ze-titrating ngaphambi, ngexesha, nangemva kokusebenza komzimba.
- Ngemisebenzi ecwangcisiweyo, ukunciphisa izinga le-basal nge-25-50% ngaphambi kokuzivocavoca okuphakathi okanye ukunciphisa i-pre-prandial insulin bolus.
- Ngemisebenzi engalindelekanga, ukunciphisa izinga le-basal nge-30-70% ngokuxhomekeke kumsebenzi kunye namazinga e-glucose angaphambili.
- Emva kokuzivocavoca, nciphisa i-insulin yasebusuku ukukhusela i-hypoglycemia kade.
- Kwimidlalo apho ipompo isusiwe (ukubhukuda, ubugcisa bokulwa), kunokufuneka ukuba ulawule umthamo owongezelelweyo we-insulin ephakathi okanye ulungelelanise ishedyuli ye-bolus ngokobude bexesha.
Ukuthintela kunye nokunyangwa kwe-decompensation ngexesha lezemidlalo
I-Hypoglycemia
- Ziqaphele iimpawu kwangethuba: ukubila, ukungcangcazela, ukubhideka, ukubona luzizi, ixhala. Yeka umsebenzi womzimba ngeyona mpawu incinci.
- Lawula i-10-15 grams ye-carbohydrates esebenza ngokukhawuleza. Phinda umlinganiselo emva kwemizuzu eyi-15 kwaye uphinde ulawule ukuba amanqanaba aphantsi ayaqhubeka.
- Ukuba i-hypoglycemia ithintela ukuphaphama okanye ukugwinya, iqabane kufuneka lilawule i-glucagon kwaye lizise iinkonzo eziphuthumayo.
- Yalela abadlali beqela kunye nabaqeqeshi ekuqapheliseni kunye nonyango lwe-hypoglycemia.
i-hyperglycemia
- Ukulinganisa imizimba ye-ketone ukuba iswekile yegazi ingaphezulu kwe-250-300 mg/dl; Ukuba zinethemba, wuhlehlise umsebenzi.
- Ukungabikho kwee-ketones, ukuzivocavoca kunokwenziwa ngokuqaphela kunye nokubeka iliso rhoqo.
- Gwema ukuzivocavoca umzimba kunye namanqanaba eshukela egazi ngaphezu kwe-400 mg / dl (ngokukodwa kwi-2 yeswekile yesifo sikashukela), ngaphandle kokuba uqondiswe ngokuthe ngqo ngugqirha.
Iimeko ezikhethekileyo: abantwana, abafazi abakhulelweyo kunye nabantu abadala
La Umsebenzi womzimba uluncedo kubo bonke ubudala, kodwa kufuneka ilungiselelwe umthamo kunye neemfuno zeqela ngalinye:
- Abantwana kunye nolutsha: Bafuna ubuncinci bemizuzu engama-60 yomsebenzi ohlukeneyo kunye nokuqina komzimba imihla ngemihla, ukudibanisa amandla kunye nokuzivocavoca okukhuthaza ukukhula kwamathambo kunye nokubambisana.
- Ukukhulelwa: Beka phambili ukuzivocavoca okunempembelelo ephantsi, njengokuqubha kunye nokuhamba, kwaye ugweme imidlalo yokunxibelelana okanye abo basengozini yokuwa kakhulu.
- Ngaphezulu kweminyaka eyi-65: Ukuzivocavoca okuguquguqukayo, kugxininise kwibhalansi, amandla, kunye nokuhamba ukukhusela ukuwa kunye nokuphucula umgangatho wobomi.
Iingcebiso ezisebenzayo zokusebenzisa kubomi bemihla ngemihla
- Soloko udibana neqela lakho lezempilo phambi kokuba uqalise umsebenzi omtsha okanye wandise ukuqina / ubude bexesha lokuzilolonga.
- Cwangcisa ukutya kunye neeshedyuli zomsebenzi womzimba ukunqanda i-insulin spikes okanye ixesha elide lokuzila ukutya.
- Yitya ukutya okunokulinganisela okutyebileyo kwiicarbohydrates, iiprotheni, kunye namafutha anempilo ukugcina ubunzima bomzimba kunye nokuthintela iingxaki.
- Kuphephe ukusela utywala okanye ubusele kuphela ngemilinganiselo emincinci kwaye ungaze wenze umthambo ngaphambili.
- Gwema icuba kunye neemveliso ezihambelanayo ngenxa yeziphumo zabo ezimbi kwinkqubo ye-cardiovascular system.
- Fumana ukuphumla okuninzi, njengoko ukungabikho kokulala kunokuchaphazela amanqanaba eglucose kunye nokukwazi kwakho ukubuyela emva komthambo.
Ukwenza umthambo ngesifo seswekile kufuna Lungisa umsebenzi womzimba ngokweemeko zomntu, cwangcisa yonke inkalo, kwaye usoloko uxhomekeke kulawulo kunye neengcebiso zabasebenzi bezempilo.. Ukunikela ingqalelo kwimiqondiso yomzimba wakho, ukudibanisa imisebenzi ye-aerobic kunye namandla, ukulumka ukuba kukho iingxaki ezinxulumene noko, kunye nokubeka iliso kwiswekile esegazini lakho ziziseko zokonwabela imidlalo ngokukhuselekileyo.
Wonke umntu wahlukile, kwaye isitshixo kukufumana eyona ndlela ifanele iimeko zakho zeklinikhi, izinto ozithandayo kunye nendlela yokuphila. Ngolwazi olwaneleyo, ingqiqo kunye nenkxaso yobuchwephesha, isifo sikashukela asiyiyo imiqobo yokuphila ubomi obusebenzayo kunye obupheleleyo.. Ulwazi, uthintelo, kunye nobuntu zenza umahluko ekuhlaleni ukhuselekile kwaye usempilweni ngelixa uhlala uhamba.
