Yuav ua li cas ua kev tawm dag zog thiab tawm dag zog kev kho mob ntshav qab zib

Kev tawm dag zog lub cev yog qhov zoo los tswj koj cov ntshav qab zib. Cov kev tawm dag zog txhua hnub ua rau lub cev nkag mus rau insulin, pab txo qhov hnyav thiab ua rau lwm yam kev hloov pauv zoo. Tab sis, zoo ib yam li lwm cov khoom hauv kev ua neej nyob rau mob ntshav qab zib, kev tawm dag zog thiab kev tawm dag zog (kev tawm dag zog lub zog) yuav tsum yog hnub nyoog. Thiab ua ntej siv cov no lossis lwm qhov nyuaj, koj yuav tsum sab laj nrog kws kho mob.

Cov yam ntxwv ntawm kev siv qoj ib ce

Kev tawm dag zog lub cev ua haujlwm rau hom 1 thiab ntshav qab zib hom 2 yog qhov tseem ceeb heev. Ua tsaug rau nws, muaj qhov txawv txav ntawm lub neej zoo ntawm tus neeg mob:

lub cev rhiab rau insulin ntau dua
piam thaj txo, cov ntshav txuam nrog,
leeg kev loj hlob
qhov hnyav yog li qub
poob siab nro thiab kev ntxhov siab txo,
kev kho lub plawv kom muaj zog.

Kev tawm dag zog tawm dag zog tuaj yeem txo qhov kub siab ntawm cov piam thaj kom ib txwm muaj thiab txo cov koob tshuaj insulin uas yuav tsum tau ua. Cov txiaj ntsig dav dav ntawm kev tawm dag zog ua rau lub cev tsis muaj zog, tshem tawm cov kev tshwm sim thiab cuam tshuam ntawm adynamia.

Ntshav qab zib me ntsis

Nrog rau cov ntshav qab zib ua mob me, koj tuaj yeem xyaum ua kom lub cev qoj ib ce rau txhua pawg leeg. Koj yuav tsum tau ua haujlwm nrog dav kawg ntawm qhov nruab nrab thiab qeeb qeeb. Ua ntej, cov leeg me mus ua haujlwm, tom qab ntawd cov kev tawm dag zog tau qhia uas yuav tsum muaj kev sib koom tes ntxiv. Nyob rau theem ntawm tus kab mob no, nws raug tso cai rau siv tes taw hnyav, plhaub tshwj xeeb. Kev cob qhia, raws li txoj cai, kav 30-40 feeb nrog kev thauj khoom hnyav.

Nrog cov mob ntshav qab zib mellitus, kev tawm dag zog tawm dag zog tuaj yeem suav nrog taug kev nrawm (ntawm 5 txog 12 km), caij ski, ua luam dej hauv pas dej, caij ski, dhia dhia, dhia dhia, ncaws pob thiab lwm yam kev tawm dag zog. Txhua chav kawm yuav tsum tau ua nyob rau hauv kev saib xyuas ntawm tus kws kho mob koom, thiab tus kws qhia yuav tsum ceeb toom txog koj tus mob.

Daim ntawv nrab ntawm ntshav qab zib

Hauv nruab nrab daim ntawv mob ntshav qab zib, lub hom phiaj ntawm kev tawm dag zog kho lub zog yog ua kom lub zog nyob ruaj khov txhawm rau tom qab txo qis cov tshuaj ntawm cov tshuaj siv. Cov kev tawm dag zog hauv qhov no yuav tsum muaj kev siv quag lossis nruab nrab. Koj yuav tsum xaiv cov complexes, hauv qhov ua tau zoo ntawm txhua qhov ntawm cov leeg mob mus koom. Lub sijhawm ntawm zaj lus qhia yog 30 feeb.

Nyob rau theem no, koj tuaj yeem koom nrog taug kev ntawm qhov deb tsis tshaj 7 km lossis thov lwm yam kev thauj khoom. Kev siv zog - 110-120 cov kauj ruam hauv ib feeb. Qhov ntom ntawm cov chav kawm yuav tsum yog 30-40%.

Mob ntshav qab zib heev

Raws li txoj cai, ib daim ntawv hnyav ntawm ntshav qab zib yog nrog cov kab mob ntawm cov hlab plawv. Qhov no yuav tsum raug txiav txim siab thaum xaiv kev thauj khoom ntawm lub cev: qhov kev sib sib zog yuav tsum yog tsawg lossis nruab nrab.

Kev tawm dag zog ua lub zog yog ua kom npaj cov leeg me thiab nruab nrab. Raws li koj hloov kho, cov leeg loj tuaj yeem txuam nrog.

Kev tawm dag zog yuav tsum ua ntawm qhov qeeb, tab sis nrog lub sijhawm ntev. Nrog txoj hauv kev no, tsis tsuas yog glycogen khaws cia hauv cov leeg yog siv nyiaj, tab sis kuj muaj kua nplaum.

Cov chav kawm yuav tsum sib txheeb nrog lub sij hawm nrog kev txhaj tshuaj insulin thiab noj mov. Txwv tsis pub, kev kawm tuaj yeem ua rau cov ntshav qog ntshav qab zib, tom qab ntawd kev rov qab ua kom lub cev tsis tsaug zog.

Nrog rau lub txaj so, koj tuaj yeem ua qoj ib ce. Lawv yuav tsum muaj cov ntsiab lus ntawm kev tawm dag zog ua pa. Txoj cai tseem ceeb yog tiv thaiv kev ua haujlwm dhau.

Kev tawm dag zog ua ib ce

Ib txheej ntawm kev tawm dag zog tawm dag zog muab lub nra rau ntau cov leeg nqaij thiab pab txhawb lub suab ntawm lub cev hauv ntshav qab zib. Nws suav nrog ua haujlwm hauv qab no.

Zaum-sawv Cia koj sab nraub qaum thiab ko taw lub xub pwg-dav sib nrug. Thaum zaum khos khuav, ob txhais ceg khoov ntawm lub hauv caug, lub cev txav mus rau tom ntej, tom qab ncaj. Taw yuav tsum yog tus, qeeb.
Thawb ib ce. Ua kom koj sab nraub qaum ncaj, lub plab mog thiab sab nraub qaum yuav tsum nyob rau theem ntawm nraub qaum, ceg - ua ke, ob sab caj npab - xub pwg dav sib nrug. Tsuas yog cov leeg ntawm tes ua haujlwm, koj tsis tuaj yeem khoov hauv qis rov qab los yog nqa lub plab mog. Qhov kev siv ntawm lub nra thiab tus naj npawb ntawm lub laub tawm yuav tsum pom zoo nrog tus kws kho mob.
Mahi. Ua lawv nrog koj ob txhais tes thiab txhais taw rau pem hauv ntej, rov qab thiab sab. Txhua lub zog ua tiav ib tus zuj zus nrog ntau qhov ntau.
Taug kev ntawm qhov chaw. Tsa koj ob txhais ceg qho sib txig sib dhos, koj tuaj yeem ua ke qhov no nrog kev ua kom tes thiab lub ntsws rau sab.
Ntswj thiab lem rov qab. Tso koj txhais taw lub xub pwg dav cais, txhais tes ntawm lub duav. Rub koj sab tes xis mus rau sab laug thiab rov ua ke kom txog thaum koj hnov zoo li nyob hauv koj sab.

Kev dhia paj paws rau cov ceg

Lub complex stimulates ntshav txaus nyob rau hauv qis kawg. Kev qoj ib ce ua dua 10-15 zaug hauv ib hnub. Qhov kev cob qhia suav nrog cov txuj ci nram qab no:

ntiv taw thawb cov khoom me me: txhawb nqa lawv thiab txo qis dua lawv rau hauv av,
hloov sawv ntawm cov ntiv taw thiab cov luj taws,
nyob rau hauv qhov chaw zaum, tsa ob txhais ceg nyob tom hauv ntej ntawm koj: ua ntej, ncaj lawv, tom qab ntawd khoov ntawm lub hauv caug, ncaj thiab txo qis dua,
kev sib pauv thiab tib lub teeb duab ntawm eights nrog ko taw saum huab cua,
cua ntsawj ntshab ntawm cov thom khwm ntawm ko taw hauv txoj hauj lwm 90 ° siab dua hauv pem teb.

Ua tsis taus pa ce

Txoj kev nyiam ua pa ntau tshaj plaws yog taug kev hauv cov huab cua ntshiab. Cov ua tsis taus pa yuav tsum sib sib zog nqus. Ntawm cov ntshav qab zib, nws yog qhov muaj txiaj ntsig los xyaum ua cov kev qhia txog kev ua pa, uas ua pa ntawm lub cev ua pa luv luv thiab sib zog ua ke nrog qhov kev tshem tawm ntev. Kev ua pa qoj ib ce tuaj yeem ua nyob hauv tsev hauv qhov chaw muaj cua.

Aerobics thiab dumbbells

Kev ua kom lub cev hnyav qhia cov kev qhia txog cov hlab plawv, pab txhawb kom yuag, thiab txo cov ntshav hauv lub ntsej muag. Lub nra yuav tsum yog qhov sib zog-siv, thiab qhov hnyav ntawm cov pob tawb yuav tsum tsis pub tshaj 2 kg. Kev qoj ib ce nrog dumbbells yuav tsum tau txwv tsis pub ntev 15 feeb txoj hauv kev 1 zaug hauv ib hnub. Koj tuaj yeem nqa lub dumbbells nyob rau hauv pem hauv ntej ntawm koj nrog caj npab nthuav dav, ntawm koj sab, zaum khuam nrog caj dab ntawm ib txhais ceg. Txoj kev siv dag zog ib ce thiab lawv tus lej yuav tsum tau kuaj nrog koj tus kws kho mob. Cov mob tseem ceeb yog kev noj qab haus huv ua ntej, thaum lub sijhawm thiab tom qab kev cob qhia.

Kev ntshav siab

Kev ua qoj ib ce txo qis ntshav qab zib, uas yog qhov zoo rau ntshav qab zib, tab sis kev tiv thaiv kev nyab xeeb yuav tsum ua. Ntsuas cov suab thaj theem ua ntej thiab tom qab ua exercise, yog tias nws poob qis dua 10 mmol / l, koj yuav tsum noj 1 XE txhua ib nrab teev. Cov khoom noj carbohydrate yuav tsum tau npaj ua ntej kom pab cov tib neeg cov ntshav qabzib ntau. Koj yuav tsum ntsuas ntsuas qhov ntsuas txhua 30 feeb ntawm cov chav kawm. Nco ntsoov haus dej lub sijhawm thaum qoj ib ce.

Cov Yuav Tsum Muaj

Thaum xaiv cov kev qoj ib ce, ib qho tsis tuaj yeem tsis quav ntsej txoj kev txwv los ntawm tus kws kho mob. Nco ntsoov sab laj nrog tus kws tshaj lij, saib xyuas koj qhov kev noj qab haus huv kom tiv thaiv kev hloov pauv hauv thaj chaw qab zib. Tus kws kho mob txoj kev pom zoo yog qhov tsim nyog yog tias koj muaj kab mob ntawm cov hlab plawv, ua rog dhau, muaj ntshav qabzib lub cev tsis xwm yeem, lub cev tsis zoo, thiab tseem yog tias koj laus dua 45 xyoos.

Hauv cov ntshav qab zib mellitus, nws yog txwv tsis pub dhau qhov luag thau khoom load teev los ntawm kws kho mob. Nrog hom 2 mob, txhaws ntswg tuaj yeem ua rau lub plawv nres. Yog tias kev tawm dag zog xav tau kev siv dag zog ntau dhau, sai sai ua rau qaug zog thiab malaise, qhov kev cob qhia yuav tsum nres.

Cov yam ntxwv ntawm kev tawm dag zog kev kho mob ntshav qab zib sib txawv raws li hom mob. Ntawm hom ntshav qab zib hom 1, nws yuav tsum tau tawm dag zog kom tawm dag zog txhua txhua hnub tom qab noj mov, tsom mus rau qhov zoo. Ntawm hom ntshav qab zib hom 2, nws yog ib qho tsim nyog yuav tsum ua tib zoo ntsuas lub nra, tsis txhob tuav koj cov pa. Ntawm kev siv pa koj yuav tsum siv zog, tso tawm, tso pa tawm. Yuav tsum muaj kev ncua sij hawm txaus ntawm kev tawm dag zog kom lub pa ua pa zoo tuaj. Nws yog ib qho tsim nyog yuav tsum tau ua kom tsis txhob muaj kev tawm dag zog nrog kev tawm rooj (zaum, tuag) ntawm kev qhia. Yog li, ua ntej pib kev cob qhia, sab laj nrog koj tus kws kho mob. Cov lus qhia lawv tus kheej yog ua tau zoo tshaj plaws los ntawm kev saib xyuas ntawm tus kws qhia paub uas paub txog koj txoj kev noj qab haus huv.

Dab tsi yog kev siv qoj ib ce kho rau cov neeg mob ntshav qab zib?

Kev tawm dag zog lub cev yog qhov tseem ceeb ua rau lub cev nkag mus rau cov insulin, txhim kho cov ntshav tsis zoo thiab ua kom cov piam thaj hauv nws.

Txawm li cas los xij, qhov tseem ceeb ntawm kev tawm dag zog rau kev kho mob ntshav qab zib mellitus 2 lossis 1 hom yog qhov tsis txaus ntseeg ntawm ntau.

Tab sis xws li kev kho mob tsis tas yuav siv nyiaj ntau thiab tso cai rau koj txuag, vim nws txo qhov xav tau noj ntau yam tshuaj.

Kev tawm dag zog ua rau ntshav qab zib mellitus yog qhov tseem ceeb vim tias nyob rau hauv tus txheej txheem ntawm nws kev siv:

leeg
rog dhau heev lawm os
muaj zog insulin ntau dua.

Tag nrho cov no muaj cov txiaj ntsig zoo ntawm cov metabolism hauv kev ua, vim tias cov piam thaj kev ua haujlwm nce ntxiv thaum ua haujlwm thiab nws cov oxidation tshwm sim. Nyob rau tib lub sijhawm, cov khw muag rog yog noj tau sai thiab cov protein pib.

Ib qho ntxiv, kev kawm lub cev ua rau txhim kho lub hlwb thiab lub siab lub ntsws. Dab tsi yog qhov tseem ceeb rau cov neeg mob ntshav qab zib, vim hais tias feem ntau qib ntawm cov piam thaj nce siab vim yog kev ntxhov siab. Tsis tas li, kev tawm dag zog tawm dag zog yuav pab tiv thaiv lossis yam tsawg kawg ua kom txoj kev ntshav qab zib hom 2 txhim kho.

Nrog rau cov insulin-tiv thaiv ib daim ntawv ntawm tus kab mob, tshwj xeeb tshaj yog nrog nws cov kev kawm ntev, cov neeg mob feem ntau tau muaj kev hloov pauv hauv cov suab thaj. Qhov no ua rau cov neeg mob ua rau muaj kev ntxhov siab thiab ua rau lub cev nkees ntev.

Txawm li cas los xij, nrog kev hloov pauv sai ntawm cov piam thaj hauv kev ua si, kev ua kis las yog qhov nyuaj heev. Yog li, ntau tus neeg uas muaj ntshav qab zib hom 1 ua lub neej tsis muaj sia, uas tsuas yog ua rau muaj kev mob ntau ntxiv. Tsis tas li ntawd, qhov tsis txaus ntseeg ntawm lub siab ntawm cov piam thaj ua rau txoj kev loj hlob ntawm cov ntshav qab zib tsis xeev thiab ketoacidosis, uas qee qhov xwm txheej xaus rau kev tuag.

Yog li cov kws kho mob tau tawm tswv yim rau cov neeg mob insulin kom tsis tu ncua ua cov kev tawm dag zog tshwj xeeb. Tom qab tag nrho, qhov no yuav tsis tsuas txhim kho lub neej zoo ntawm tus neeg mob, tab sis kuj tseem rov qab nws lub cev. Txawm li cas los xij, txawm hais tias pom tseeb cov txiaj ntsig ntawm kev tawm dag zog, koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej ua ib ce muaj zog.

Yog li, kev tawm dag zog hauv hom 1 ntshav qab zib coj tau txais txiaj ntsig txuas mus ntxiv no:

txoj kev pheej hmoo ntawm kev mob ntshav qab zib yog qhov txo qis,
qhov tshwm sim ntawm cov kab mob ntsig txog hnub nyoog txo,
kev tawm dag zog lub cev tsis tuaj yeem ua rau dementia hauv lub hnub nyoog laus.

Cov txheej txheem kev tawm dag zog rau kev kho mob ntshav qab zib yuav tsum maj mam ua. Tsis tas li ntawd, nws yog qhov tsim nyog rau cov neeg mob insulin caij tsheb kauj vab, ua luam dej hauv pas dej thiab taug kev ntev dua hauv lub ntuj cua.

Ntawm ntshav qab zib hom 2, kev dhia paj paws kuj tseem tuaj yeem ua tau txais txiaj ntsig zoo. Tom qab tag nrho, kev tawm dag zog lub cev tsis tu ncua ua rau muaj kev cuam tshuam ntawm cov hlwb rau insulin.

Cov kws kho mob tau lees tias kev cob qhia lub zog yog pab rau cov neeg mob ntshav qab zib. Cardio loads thiab jogging tsis muaj qhov ua tau zoo, uas yuav ua rau koj tshem tawm qhov hnyav, uas yog tus phooj ywg nquag muaj tus mob hyperglycemia. Ntxiv mus, cov rog ntau dua uas tus neeg mob tau ntawm lub plab ua rog, cov leeg tsawg dua nws muaj, uas ua rau muaj insulin ntau ntxiv.

Tsis tas li, kev tawm dag zog tawm dag zog ua kom cov nyhuv ntawm cov tshuaj uas ua rau cov insulin rhiab heev. Cov tshuaj tiv thaiv kab mob zoo yog Siofor thiab Lucophage.

Yog li, kev tawm dag zog tawm dag zog tas mus li rau ntshav qab zib hom 2 muaj tus lej zoo:

poob phaus, uas yog, duav ib puag ncig,
normalization ntawm cov ntshav qabzib concentration,
kev txhim kho mob lub plawv
txo cov roj cholesterol, uas muaj cov txiaj ntsig zoo ntawm cov hlab ntshav.

Hom kev tawm dag zog nyob ntawm seb mob hnyav npaum li cas

Muaj 3 hom mob ntshav qab zib - mob nyhav, hnyav, hnyav. Yog hais tias tus neeg mob nyob hauv lub tsev kho mob, tom qab ntawd kev tawm dag zog yuav ua raws li cov qauv khoos phis nrog txoj kev maj mam nce.

Nrog rau daim ntawv me me ntawm tus kabmob, txhua lub leeg nrog lub siab loj tau cob qhia. Cov qib yuav tsum tau hloov pauv los ntawm qeeb mus rau nruab nrab. Ntxiv mus, kev tawm dag zog zoo yuav tsum tau qhia rau txoj kev kawm ntawm cov leeg me.

Qhov thib ob theem yog qhov kev nqis tes ntawm kev ua kom muaj kev tawm dag zog. Hauv qhov no, chav dhia ua si lossis cov rooj tog zaum siv tau.

Kuj, nrog cov ntshav qab zib mentsis, dosed taug kev ntawm kev nrawm nrog maj mam nce hauv qhov kev deb yog qhov muaj txiaj ntsig. Qhov kev tawm dag zog tawm dag zog, muaj ntau yam sib txawv, tsis muaj qhov tsawg dua.

Lub sijhawm tiv thaiv ntawm lub nra yog nyob ntawm qhov mob hnyav ntawm cov kabmob:

lub teeb - txog 40 feeb,
qhov nruab nrab - txog 30 feeb,
hnyav - qhov siab kawg li 15 feeb.

Hauv nruab nrab daim ntawv mob ntshav qab zib, txoj haujlwm tseem ceeb ntawm kev tawm dag zog lub cev yog li qub ib txwm muaj ntawm cov tshuaj. Tag nrho cov kev tawm dag zog koom nrog txoj kev kawm ntawm txhua cov leeg nrog kev siv khov kho.

Ntxiv nrog rau kev ua kis las tshwj xeeb, kev taug kev ua si yog xav pom zoo. Tab sis qhov chaw siab tshaj yuav tsum tsis pub tshaj xya mais. Ntxiv mus, txoj haujlwm duav yog 30-40%.

Kev tawm dag zog lub cev rau cov ntshav qab zib hnyav yog ua rau hauv qhov kev txiav txim siab yam tsawg kawg ntawm kev mob plawv. Thaum pib, cov kev tawm dag zog yog tsom mus ua haujlwm tawm nruab nrab thiab cov leeg me me nrog kev siv lub cev. Tom qab, nws yog qhov yuav tsum tau maj mam koom nrog cov leeg mob ua ke.

Txhawm rau txo cov ntshav qabzib, lub cev qoj ib ce yuav tsum ua kom ntev thiab lom zem. Yog li, tsis tsuas yog glycogen, tab sis kuj muaj cov piam thaj hauv nws yuav noj.

Nws yog tsim nyog sau cia tias nrog daim ntawv foos hnyav, ua pa ua pa kuj tau qhia. Tsis muaj tsawg pab tau yog ua tawv tawv thiab zaws.

Mob ntshav qab zib

Rau cov neeg mob ntshav qab zib, tsis hais txog nws cov hom, LF tshwj xeeb tau tsim kho, uas suav nrog ntau hauv cov kev tawm dag zog.

Taug kev nrog lub caij nplooj ntoos hlav txhais ceg nqa ntawm tus ncej puab nrog lub tiaj tiaj. Thaum lub sijhawm ua li no, kev ua pa yuav tsum yog los ntawm lub qhov ntswg thiab ua pa. Lub sijhawm tiv thaiv yog 5-7 feeb.

Lwm txoj kev taug kev ntawm cov luj taws thiab ntiv taw uas muaj yug me nyuam ntawm tes. Kev tswj hwm txoj sia yog nyob ntawm kev xaiv. Lub sijhawm ua haujlwm ntawm cov zaj lus qhia yog li 7 feeb.

Kev nteg qe ntawm cov ceg sab sauv rau ob sab thiab tom qab ua tiav ntawm kev txav chaw ntawm lub lauj tshib los ntawm koj tus kheej thiab rau koj tus kheej. Nws tsis yog yuav tsum saib xyuas cov txheej txheem ua pa, tab sis nws tsis tuaj yeem qeeb.

Ua rau sib sib zog nqus pa, koj yuav tsum khoov thiab khawm koj lub hauv caug, thiab tom qab ntawd pa tawm. Tsis tas li ntawd nyob rau hauv txoj haujlwm no, kev ncig ntawm lub hauv caug ntawm lub hauv caug yog ua haujlwm hauv kev qhia sib txawv.

Kev zes cov leeg uas muaj peev xwm ntau dua rau ntawm caj npab nyob rau sab hauv qhov chaw sawv ntsug. Qhov ntau ntawm cov lus tsa suab yuav tsum tau nce maj mam. Hais txog ua tsis taus pa, ua ntej ua pa tawm, thiab thaum lub sij hawm exhalation, tig ntawm lub xub pwg pob qij txha tau ua.

Txo cov ceg rau sab nrog qhov siab tshaj plaws hauv qhov chaw zaum. Ua pa, koj yuav tsum khoov sab rau pem hauv ntej thiab kov ntiv taw ntawm koj txhais taw sab laug nrog ob txhais tes. Txog ntawm exhalation, koj yuav tsum ncaj ncaj, thiab ntawm kev tshoov siab, ua pa ib ce kom rov qab zoo dua, thiab tom qab ntawd nrog sab ceg siab koj yuav tsum tau chwv ntiv taw ntawm sab ceg xis.

Sawv ntsug ncaj, koj yuav tsum ncab ib lub cev tawm ntawm koj lub ntsej muag, ncab nws. Nqa cov npoo ntawm qhov tawm ntawm lub cev, koj yuav tsum nqa koj txhais tes tom qab koj nraub qaum thiab qaij rau sab laug. Tom qab ntawd koj yuav tsum txav tus pas mus sab laug, ua pa, rov qab mus rau IP thiab rov ua qhov qub yeeb yam nyob rau sab nraud.

Tus IP zoo sib xws, tab sis pas nrig gymnastic pib rov qab thiab yog tuav los ntawm lub lauj tshib ntawm qhov khoov. Hauv qhov no, nws yog ib qhov tsim nyog yuav tau nqus pa cua thiab khoov, thiab ntawm qhov tawm mus sab nrauv tau ua rau pem hauv ntej.

Tuav mus rau ntawm qhov kawg ntawm kev tawm tsam ntawm lub cev, kev sib hloov txav ntawm lub xub pwg hniav mus rau caj dab thiab tom qab ntawd los ntawm sab nraub qaum mus rau lub xub pwg hniav yuav tsum tau ua. Txawm li cas los xij, nws yog ib qho tsim nyog cais cais lub ntsej muag ntawm lub pob tw thiab lub plab, txav nrawm nrog. Kev ua pa tuaj yeem tsis pub dawb, tab sis tsis muaj ncua.

Zaum ntawm cov quav, koj yuav tsum txhuam cov plaub hau kom tsawg dua los ntawm sab ceg qis mus rau puab tais nrog lub cev, thiab tom qab ntawd los ntawm txhais taw mus rau hauv qab plab hauv qab. Txawm li cas los xij, qhov kev tawm dag zog no tsis pom zoo rau cov ntaub so ntswg trophic kev puas tsuaj thiab cov leeg ntshav.

Zaum ntawm ib lub rooj zaum, pas nrig gymnastic yuav tsum tau pw hauv pem teb thiab dov nrog nws ob txhais taw. Koj tseem tuaj yeem zaum ntawm ib lub rooj zaum thiab nyem koj lub pob ntseg nrog pinching taw rau ib pliag.

Dag rau hauv pem teb ntawm lub taub hau nrog cov ceg kaw, koj yuav tsum hloov nqis ob txhais ceg ncaj. Txawm nyob hauv txoj haujlwm no, qhov kev tawm dag zog "caij luv thij" yog ua nrog tus naj npawb ntawm qhov rov ua dua tsawg kawg 15 zaug.

Dag rau ntawm koj lub plab, koj yuav tsum tau pw so hauv av nrog koj txhais tes thiab ua pa. Tom qab koj yuav tsum khoov cia, txhos caug thiab ua pa tawm.

Taug kev hauv qhov chaw li tsib feeb. Kev ua pa yuav tsum qeeb thiab nqus.

Txhua qhov kev qoj ib ce ua tiav tsawg kawg 5 zaug dhau sijhawm, nce ntau cov le caag. Qhov no tsis yog tag nrho cov kev tawm dag zog ntawm kev tawm dag zog, kev xaiv qhia lwm yam tuaj yeem pom los ntawm tus yees duab hauv qab no.

Nrog tus mob ntshav qab zib taw, uas yog ib tus kws zaws cov neeg muaj tus mob hyperglycemia, yuav tsum tau ua ib ce cais txawv. Qhov no yuav tshem tawm puffiness, txhim kho cov ntshav ncig, rov nkag siab thiab ntxiv dag zog sib koom ua ke thiab cov leeg nqaij ntawm qhov qis qis.

Yog li, hauv qab txhais taw liab yuav tsum koj muab ntaub pua tsev muag muag. Thawj 6 txoj kev tawm dag zog yog ua rau zaum ntawm ib lub rooj zaum, tab sis yog tsis tau chwv sab nraub qaum. Ntawm ntshav qab zib hom 1 thiab hom 2, nrog kev hloov pauv ntawm tus kab mob ntawm ko taw, cov kev tawm dag zog hauv qab no yog qhia:

Taw taw sawv ntawm pob taws pem teb. Tom qab ntawd koj yuav tsum tsa koj lub thom khwm, khoov thiab khoov koj cov ntiv tes kom ntev li 15 feeb.
Taw yog nyob rau hauv lub luj taws. Tom qab ntawv lub voos voos ncig yog tig raws ntau qhov kev qhia.
Sawv sawv ntsug ntawm cov ntiv taw, cov luj taws siab yog txhawb nqa nrog kev sib hloov mus rau ob sab.
Tsa ceg, koj yuav tsum ua kom haum nws, thiab tom qab ntawd rub cov thom khwm ntawm koj. Cov lej raug sau nrog cov ntiv tes hauv huab cua. Kev qoj ib ce yog ua los ntawm sab lauj thiab sab xis taw.
Ob txhais ceg sawv thiab khoov ntawm lub hauv caug, thaum ob txhais ceg tau tig rov qab sab hauv. Tom qab ntawd, taw yuav tsum tau npuaj teg kom cov xib teg ruaj khov rau hauv kev sib cuag.
Cov ceg hauv av yuav tsum sau ib daim txiag ntoo lossis lub khob ntim dej rau ob feeb.
Txoj hauj lwm supine, ceg ncaj tsa ceg sawv. Tom qab ntawd koj yuav tsum rub lub thom khwm mus rau koj, ncaj koj ob sab caj npab thiab txuas rau ntawm koj xub ntiag. Tom ntej no, co tes kom ntev li ob feeb.

Cov neeg mob ntshav qab zib tsis tsim nyog ua dab tsi thaum ua lub cev tawm dag zog?

Muaj qee qhov sib txuam kom tawm dag zog los kho kev kho mob. Yog li, nws yog qhov tsim nyog kom tos me ntsis nrog kev tawm dag zog yog tias nyeem cov piam thaj ntau dua 13-16 hli / L lossis qis dua 4.5 mM / L. Tsis tas li, kev ua kis las tuaj yeem ua rau cov teeb meem tsis pom kev zoo dua, yog li nrog retinopathy nws tsim nyog muab rau.

Vim kev nyab xeeb, koj yuav tsum tsis txhob khiav mus deb thiab koom nrog kev sib tw kis las (piv txwv li, hla kev, sib ntaus sib tua, ncaws pob, hnyav). Tsis tas li, kev tawm dag zog yuav tsum ua kom zoo zoo nrog kev mob tas mus li hauv lub plab hlaub thiab yog tias muaj tshuaj lom ntau dhau ntawm cov tshuaj acetone pom nyob hauv cov zis.

Ntxiv mus, cov yam ntxwv ntawm ntshav qab zib yog xws li uas feem ntau tus neeg mob xav tias malaise thiab tsis muaj zog txaus. Yog li, hauv cov xwm txheej no, nws tsis tas yuav tsum ua kom lub cev nrog lub cev dhau mus thiab koj yuav tsum paub txog tias kev ntxhov siab ntawm lub cev ua li cas rau cov ntshav qab zib.

Ib qho kev thauj khoom yog sib xyaw hauv qhov hnyav decompensated ntshav qab zib mellitus. Lwm qhov kev txwv rau chav kawm yog ntshav siab, mob plawv thiab ntshav khiav tsis zoo.

Daim vis dis aus hauv tsab xov xwm no tham txog cov txiaj ntsig ntawm kev kho tawm dag zog.

Dab tsi yog siv kev tawm dag zog tawm dag zog rau cov ntshav qab zib

Cov teeb meem tseem ceeb nrog cov ntshav qab zib mellitus (DM) yog qhov kev ua txhaum ntawm kev nqus ntawm cov piam thaj los ntawm cov nqaij thiab nws cov khoom ntau zuj zus hauv lub txaj vascular. Muaj suab thaj ntau dhau ua rau muaj kev cuam tshuam tsis zoo rau lub vascular phab ntsa thiab cov hlab ntsha, ua rau muaj kev phom sij ntawm lub neej. Kev tawm dag zog lub cev nrog ntshav qab zib hom 2 yog qhov tsim nyog los daws cov teeb meem nram qab no:

Muaj piam thaj ntau ntxiv los ntawm kev ua haujlwm cov leeg,
Ua kom muaj suab thaj hauv cov ntshav qab zib,
Stimulation ntawm kev tiv thaiv,
Kev nce dav dav hauv lub cev suab,
Kev cai ntawm vascular phab ntsa laus thiab txhim kho cov ntshav txaus rau cov ntaub so ntswg,
Stimulating zoo rau lub peripheral qab haus huv,
Lub cev yuag.

Insulin thiab kev kawm lub cev

Nrog rau cov tshuaj insulin-tiv thaiv cov ntshav qab zib, qhov ntxim nyiam los ntawm kev ua kom lub qog ua ntshav nce siab, txij li cov haujlwm ua haujlwm hauv lub cev muaj peev xwm txo qis cov ntshav qab zib hauv cov ntshav. Yog li, kev cob qhia yuav tsum pib tsis pub dhau 50-60 feeb tom qab noj thiab hno cov tshuaj insulin. Peb kuj tsis pom zoo tso cov tshuaj insulin rau hauv cov pawg leeg mob uas qhov npaj ua haujlwm tseem ceeb tau npaj cia.

Yog tias nyob rau hauv zaj lus qhia koj pom cov kev tshwm sim ntawm cov piam thaj qis dua, koj tuaj yeem noj cov khoom noj muaj qhaub cij lossis lwm cov khoom noj muaj cov carbohydrate. Yog tias cov piam thaj tseem qhia meej meej, tom qab ntawd koj yuav tsum tau sab laj nrog kws kho mob: nws yuav tsum txo qis ib zaug tshuaj insulin ua ntej kev kawm.

Yog tias thaum qoj ib ce koj mloog zoo li tsis muaj zog, kiv taub hau, tshee tshee rau ntawm caj npab, los yog muaj lub siab xav tias tshaib plab, koj yuav tsum tso tseg kev kawm tam sim ntawd thiab zom tej yam qab zib, xws li khoom qab zib, ib qho qab zib, piam thaj.

Kev taw qhia thiab contraindications

Kev tawm dag zog lub cev tau qhia rau mob ntshav qab zib mentsis mus rau mob ntshav qab zib mellitus. Hauv kev mob nyhav, lo lus nug ntawm kev lees paub ntawm kev kho kev qoj ib ce yog txiav txim los ntawm tus kws kho mob ib leeg zuj zus, qhov no yog qhov tsim nyog kom tsis txhob muaj kev phom sij ntawm ntshav qab zib tiv thaiv cov keeb kwm yav dhau los ntawm cov leeg mob.

Muaj ntau tus mob hauv kev tawm dag zog uas yog contraindicated rau cov neeg mob ntshav qab zib:

Exacerbation ntawm tus kab mob, cov ntshav khov (ntau tshaj 13-16 mmol / l),
Kev loj hlob ntawm hypoglycemia thaum kawm (qab zib qis dua 4.5 mmol / l),
Kev mob hnyav vaus-vias thiab lub plawv dhia pathologies (lub suab tsis sib xws, lub siab tsis ua haujlwm, pob leeg ntawm cov hlab ntsha loj),
Kev mob hnyav,
Muaj cov acetone hauv zis
Kev mob hnyav tas li ntawm cov leeg nqaij nyuj,
Kev kis mob ntshav qab zib muaj teeb meem.

Me me heev

Kev kawm ntev li 35 feeb thiab suav nrog kev tawm dag zog cuam tshuam rau cov leeg sib txawv. Kev them nqi yog ua rau ntawm qhov ntsuas nruab nrab rau cov pab pawg mob loj lossis ntawm qhov nrawm rau cov pob me. Kev siv dag zog siab, lub cev nyhav, kev siv cov khoom siv tshwj xeeb raug tso cai: dumbbells, chav dhia ua si, phab ntsa Swedish, rooj zaum.

Ntxiv nrog rau kev cob qhia, koj yuav tsum tau teem sijhawm rau kev taug kev. Koj yuav tsum taug kev hauv qhov nruab nrab ntawm qib, maj mam nce qhov kev ncua deb. Yog hais tias thaum ntxov ntxov qhov kev ncua deb yog 5 km, tom qab ntawd maj mam nws yuav xav tau nce ntxiv mus rau 15 km.

Lwm qhov kev qoj ib ce ua si ua rau ntshav qab zib mob me muaj:

Ua luam dej
Dej aerobics,
Taug kev thiab dhia
Caij ski (Nordic walk) thiab dej khov caij,
Caij nkoj
Qee yam kev ua si dhia ua si (ntaus pob tesniv, tis qaib).

Muaj mob hnyav

Cov txheej txheem ntawm kev tawm dag zog ua lub dag lub zog ntshav qab zib mellitus kuj tseem muaj kev cob qhia ntawm txhua pawg leeg thiab yog tsom tswj lub xeev kom ruaj khov thiab xaiv cov tshuaj noj kom ntau txaus.

Qhov nruab nrab lub sijhawm them yog 25 feeb. Taug kev yog tso cai nyob ntawm qhov deb ntawm 7 km nrog kev siv ntawm 115 kauj ruam ib feeb.

Tej zaum ua ke ntawm kev tawm dag zog ua ke nrog zaws thiab cov txheej txheem ua tawv tawv.

Tshaj lij hnyav ntawm pathology

Nrog rau cov mob ntshav qab zib hnyav, kev ua kom qoj ib ce thiab lub nra nyhav yog txwv. Lub sijhawm ntawm kev cob qhia yuav tsum tsis pub tshaj ib feem plaub ntawm ib teev. Tag nrho cov haujlwm ua nyob ntawm tus ntsuas ntsuas qeeb qeeb, tab sis ntev ntev, kom glycogen los ntawm cov leeg nqaij thiab cov kua nplaum nws tus kheej tau sib cais thiab nqus tau.

Nws yog ib qho tseem ceeb uas yuav tsum them sai sai rau tus neeg mob lub sijhawm. Yog hais tias muaj qhov zoo li tsis muaj cua, lub plawv dhia lossis lub zog tsis muaj zog, ces kev cob qhia yuav tsum tau tsum.

Kev tiv thaiv thaum mus pw, dias lub dag zog yog ua tau thaum pw thiab ua pa qoj ib ce.

Kev pab kho mob rau tus mob ko taw

Kev noj haus tsis txaus ntawm qhov qis qis yog ib qho muaj ntau hauv ntshav qab zib. Qhov no yog vim muaj mob polyneuropathy thiab mob ntsws (kev cuam tshuam ntawm cov hlab ntsha thiab cov hlab ntsha), uas ua rau mob ntawm nqaj thiab qhov hloov ntawm daim tawv nqaij, mus txog rau qhov tsim ntawm trophic mob. Yog vim li cas thiaj li ua qhov tshwj xeeb 10 feeb ib qho chaw rau cov ceg ntshav qab zib tau tsim:

Zaum, peb khoov thiab ncaj ko taw.
Hauv txoj haujlwm dhau los peb muab peb txhais ko taw rau ntawm luj taws, lub forefoot tau tsa siab. Peb coj thiab muab cov thom khwm faib rau ob sab.
Peb ncab peb ob txhais ceg nyob ntawm peb xub ntiag thiab, tuav lawv hnyav, kos lub voj voog thiab lej nrog peb tus ntiv tes xoo.
Peb muab cov ntawv xov xwm rau hauv av. Peb ntaws lub pob tawm ntawm nws nrog peb txhais ko taw, tom qab ntawd nws txhuam nws yam tsis tau kev pab ntawm peb txhais tes thiab rhuav nws rau hauv daim, tuav nws nruab nrab ntawm cov ntiv taw.
Peb sawv ntawm peb ko taw. Peb sawv ntawm tiptoe, kis lub luj taws rau ob sab, tom qab ntawd peb tus kheej qis qis rau hauv pem teb nrog ko taw tag nrho.
Peb xyaum taug kev hauv qhov chaw, kua muag tsuas yog heels tawm ntawm kev txhawb nqa.
Peb zaum hauv pem teb, ncab peb ob txhais ceg. Hloov khoov ko taw rau koj tus kheej, deb ntawm koj tus kheej.
Rub cov thom khwm. Hloov ua lwm yam, peb rub peb tus kheej mus rau sab xis, ces sab laug ceg.
Tsa koj txhais ceg me ntsis rau hauv pem teb, rub koj txhais ko taw rau ntawm koj tus kheej, tom qab ntawd txo nws thiab rub nws mus rau koj. Rov ua nrog lwm tus ceg, thiab tom qab ntawd nrog ob txhais ceg ua ke.

Txhua yam khoom yuav tsum tau ua 10 zaug.

Kev dhia paj paws rau qhov muag muaj ntshav qab zib

Cov hlab ntsha ntawm lub qhov muag yog qhov tsawg tshaj plaws thiab nqaim, vim li no, nrog cov qib ntawm cov piam thaj hauv cov ntshav, cov ntshav ntws hauv lawv tau ntxhov siab hauv thawj qhov chaw. Yog tias ntsuas tsis ntsuas hauv lub sijhawm, tom qab ntawv lub zeem muag yuav ploj mus tas li. Yog li ntawv thiaj li them qhov muag tseem ceeb heev rau cov neeg mob ntshav qab zib. Nws pab txhawm rau ua kom qeeb ntawm cov txheej txheem pathological hauv cov hlab ntsha ntawm retina. Tom qab ua kom ib ce tawm tag, koj yuav tsum tau npog koj ob lub qhov muag li 30 vib nas this kom muab sijhawm rau lawv yoog.

Ua ntej koj yuav tsum kaw koj lub qhov muag thiab ua 6 luv luv lub teeb nyem ntawm pob muag, tom qab ntawd qhib lawv li 6 vib nas this. Rov ua qoj ib ce 3 zaug.
Kaw koj lub qhov muag nruj, tom qab qhib li 6 lij. Rov ua 6 zaug.
2 feeb nyob rau hauv tshais rau blink tsis muaj nro.
Kho cov ntiv tes ntsuas qhov muag ua ntej ntawm lub qhov muag ntawm qhov deb ntawm 40 cm. Cais lawv mus rau ob sab, thaum nws tseem ua tau, tuav lawv hauv kev pom.
Hloov kho qhov ntsia ntawm cov ntiv tes, tom qab ntawm cov khoom uas nyob tom qab lawv.
Saib rau sab hauv, tig qhov muag daj sab nraud. Tom qab ntawd saib mus thiab ua ntu zus tig mus rov qab.
9 lub sij hawm maj mam txav cov plaub muag sab saud los ntawm lub kaum sab nraud ntawm lub qhov muag mus rau sab hauv, qis tawv muag - sab nraud.
Npog koj ob lub qhov muag rau ob peb feeb.

Mob ntshav qab zib zaws

Zaws ua ke nrog kev tawm dag zog ua kom pab tau ntau yam kev nyuaj ntawm hom 2 mob ntshav qab zib mellitus: kev puas tsuaj rau cov hlab ntsha leeg thiab cov hlab ntsha hauv lub cev, qhov hnyav nce, kev sib koom tes pathology thiab tus txha nraub qaum. Ua raws li cov kev qhia tshwm sim, lawv zaws rau sab nraub qaum, sab saud lossis qis dua. Cov txheej txheem tso cai rau txhim kho cov ntshav kev pab rau cov ntaub so ntswg, ua kom cov txheej txheem metabolic, txhawb kev ua haujlwm ntawm cov hlab ntsha leeg, thiab nce cov suab nrov ntawm lub cev.

Kev zaws dav dav, npog ib lossis ntau lub chav haujlwm, ua ob zaug ib lis piam rau ib nrab ib teev. Segmented, zaws hauv zos rau cov neeg mob ntshav qab zib tau tso cai ua txhua hnub, tab sis tsis pub ntau tshaj 10 feeb.

Siv cov tswv yim sib txawv: nyem, kev co, sib tsoo, ntxhua, taw tes cuam tshuam.

Yog tias ntshav qab zib tau tsim tawm tsam keeb kwm ntawm pancreatic pathology, tom qab ntawd nws tuaj yeem cuam tshuam los ntawm acupressure ntawm thoracic nqaj qaum thiab thaj av suprascapular.

Cov txheej txheem yog contraindicated nyob rau hauv lub xub ntiag ntawm trophic mob, nrog exacerbation ntawm arthropathy, decompensation ntawm ntshav qab zib los yog hypoglycemia.