Isifo sikashukela nokuzivocavoca umzimba

Ukuzivocavoca umzimba kuyingxenye ebalulekile yokulawula isifo sikashukela. Uma ukhuluphele noma ukhuluphele ngokweqile, ukuzivocavoca umzimba kungakusiza ukuphatha isisindo sakho.

Ukuzivocavoca umzimba kungasiza ukwehlisa ushukela wegazi ngaphandle kwemithi. Yehlisa ubungozi besifo senhliziyo. Ukuvivinya umzimba kunganciphisa nezimpawu zokucindezeleka futhi kwehlise nengcindezi.

Kodwa bekezela. Kungathatha izinyanga ezimbalwa ukuzivocavoca umzimba ngaphambi kokuthi ubone izinguquko empilweni yakho. Kubalulekile ukuqonda ukuthi ukuzivocavoca umzimba kungayizuzisa impilo yakho noma ngabe kungabangeli ukwehla kwesisindo.

Umhlinzeki wakho wokunakekelwa kwezempilo kufanele aqiniseke ukuthi uhlelo lwakho lokuzivocavoca luphephile kuwe. Kungenxa yabantu abaningi abanesifo sikashukela. Umhlinzeki wakho angabuza ngezimpawu, njengokuphefumula okuncane, ubuhlungu besifuba, noma ubuhlungu bomlenze ongabuthola lapho uhamba phezulu noma ukhuphuka intaba. Ezimweni ezingavamile, umhlinzeki wakho uzo-oda izivivinyo ukuze aqiniseke ukuthi ungazivocavoca umzimba ngokuphepha ngaphandle kokulimaza inhliziyo yakho.

Uma uthatha imithi eyehlisa ushukela egazini, ukuzivocavoca umzimba kungenza ushukela wegazi lakho wehle kakhulu. Khuluma nomhlinzeki wakho noma umhlengikazi mayelana nokuthi uyiphuza kanjani imishanguzo yakho uma uzivocavoca noma ukuthi ungayilungisa kanjani imithamo yokuvikela ushukela wegazi ophansi.

Ezinye izinhlobo zokuzivocavoca ngamandla zingenza amehlo akho abhebhetheke uma usuvele unesifo samehlo sikashukela. Thola ukuhlolwa kwamehlo ngaphambi kokuqala uhlelo olusha lokuzivocavoca umzimba.

Ngemuva kokuthi uqale uhlelo lwakho lokuzivocavoca, shayela umhlinzeki wakho uma unokunye kwalokhu okulandelayo:

• Zizwe uphela amandla, ube nobuhlungu besifuba, noma uzizwe uphefumula kanzima lapho uzivocavoca umzimba
• Zizwa ubuhlungu noma ukuba ndikindiki ezinyaweni zakho. Shayela futhi uma unezilonda noma amabhamuza ezinyaweni
• Ushukela wegazi lakho uba phansi kakhulu noma uphakeme kakhulu ngesikhathi noma ngemuva kokuzivocavoca

Qala ngokuhamba ngezinyawo. Uma ungekho esimweni, qala ngokuhamba imizuzu engu-5 kuya kwengu-10 ngosuku.

Zama ukusetha umgomo wokuhamba ngokushesha. Kufanele ukwenze lokhu imizuzu engama-30 kuye kwengama-45, okungenani izinsuku ezi-5 ngeviki. Ukuze wehlise isisindo, inani lokuzivocavoca lingadinga ukuba likhulu. Ngakho-ke yenza okuningi uma ukwazi. Ukubhukuda noma amakilasi okuzivocavoca nakho kuhle.

Uma ungenayo indawo ephephile yokuhamba, noma unezinhlungu lapho uhamba, ungaqala ngokuvivinya umzimba ekhaya lakho. Khuluma nomhlinzeki wakho mayelana nokuthi yikuphi ukuzivocavoca okulungele wena.

Gqoka isongo noma umgexo othi unesifo sikashukela. Tshela abaqeqeshi nabalingani bokuzivocavoca umzimba ukuthi unesifo sikashukela. Ngaso sonke isikhathi yimithombo esheshayo esebenza ushukela nawe, efana nejusi noma uswidi onzima. Phatha iselula enezinombolo zocingo oluphuthumayo, futhi.

Phuza amanzi amaningi. Yenza lokhu ngaphambi kokuzivocavoca, ngesikhathi nangemva kokuzivocavoca. Zama ukuzivocavoca ngesikhathi esifanayo sosuku, isikhathi esilinganayo, nasezingeni elifanayo. Lokhu kuzokwenza ukuthi ushukela wegazi lakho ulawuleke kalula. Uma uhlelo lwakho lungajwayelekile, ukuzivocavoca ngezikhathi ezahlukahlukene zosuku kusengcono kunokungazilolongi nhlobo.

Zama ukugwema ukuhlala imizuzu engaphezu kwengu-30 ngesikhathi. Sukuma uzelule. Hamba noma wenze izivivinyo ezisheshayo njengamaphaphu, ama-squats, noma ama-push-ups odonga.

Impendulo kashukela egazini ekusebenziseni umzimba akulula ngaso sonke isikhathi ukubikezela. Izinhlobo ezahlukene zokuzivocavoca zingenza ushukela wegazi ukhuphuke noma wehle. Isikhathi esiningi impendulo yakho kunoma yikuphi ukuzivocavoca okuthile izofana. Ukuhlola ushukela wakho wegazi kaningi uhlelo oluphephe kakhulu.

Hlola ushukela wegazi ngaphambi kokuzivocavoca umzimba. Futhi, kuhlole ngesikhathi sokuzivocavoca umzimba uma usebenza ngaphandle kwemizuzu engama-45, ikakhulukazi uma lokhu kungukuzivocavoca umzimba ongakwenzanga njalo.

Hlola ushukela wegazi futhi ngemuva nje kokuzivocavoca, futhi kamuva. Ukuzivocavoca umzimba kungadala ukuthi ushukela wegazi lakho wehle kuze kufike emahoreni ayi-12 usuqedile.

Uma usebenzisa i-insulin, buza umhlinzeki wakho ukuthi kufanele udle nini futhi yini ngaphambi kokuzivocavoca umzimba. Futhi, thola ukuthi ungawushintsha kanjani umthamo wakho lapho uzivocavoca umzimba.

Ungafaki i-insulin engxenyeni ethile yomzimba wakho oyivocavocayo, njengamahlombe noma amathanga.

Gcina isidlo esiseduze esingakhuphula ushukela wegazi ngokushesha. Izibonelo yilezi:

• Amaswidi amancane amahlanu noma ayisithupha aqinile
• Isipuni esisodwa (tbsp), noma u-15 amagremu, kashukela, osobala noma oncibilikisiwe emanzini
• I-tbsp eyodwa, noma ama-milliliters ayi-15 (mL) oju noma isiraphu
• Amaphilisi amathathu noma amane kashukela
• Ingxenye eyodwa ye-12-ounce can (177 mL) yesiphuzo esijwayelekile, esingadli noma isiphuzo sezemidlalo
• Indebe eyodwa uhhafu (ama-ounces ama-4 noma i-125 mL) yejusi yezithelo

Yiba nesidlwana esikhulu uma uzobe uzivocavoca ngaphezu kokujwayelekile. Ungaba nokudla okulula okuvamile. Kungase kudingeke ukuthi ulungise umuthi wakho uma uhlela ukuzivocavoca umzimba ngokungajwayelekile.

Uma ukuvivinya umzimba kudala ukuthi ushukela wegazi lakho ube phansi, khuluma nomhlinzeki wakho. Ungadinga ukwehlisa umthamo womuthi wakho.

Njalo hlola izinyawo nezicathulo zakho nganoma yiziphi izinkinga ngaphambi nangemva kokuzivocavoca. Ungahle ungabuzwa ubuhlungu ezinyaweni zakho ngenxa yesifo sikashukela. Ungahle ungaboni isilonda noma ibhamuza onyaweni lwakho. Shayela umhlinzeki wakho uma ubona izinguquko ezinyaweni zakho. Izinkinga ezincane zingaba nzima uma zingelashwa.

Gqoka amasokisi agcina umswakama kude nezinyawo zakho. Futhi, gqoka izicathulo ezikahle nezikulungele kahle.

Uma ubomvu, ukuvuvukala nokufudumala phakathi nendawo yonyawo lwakho noma iqakala ngemuva kokuzivocavoca yazisa umhlinzeki wakho ngokushesha. Lokhu kungaba wuphawu lwenkinga ehlangene evame kakhulu kubantu abanesifo sikashukela, esibizwa ngeCharcot foot.

Ukuzivocavoca - isifo sikashukela; Ukuzivocavoca - uhlobo 1 sikashukela; Ukuzivocavoca - uhlobo 2 sikashukela

• Isifo sikashukela nokuzivocavoca umzimba
• Isongo lesaziso sezokwelapha

I-American Diabetes Association. 5. Ukwenza kube lula ukuguquka kokuziphatha nenhlalonhle ukwenza ngcono imiphumela yezempilo: amazinga wokunakekelwa kwezokwelapha kusifo sikashukela-2020. Ukunakekelwa yisifo sikashukela. 2020; 43 (Suppl 1): S48-S65. I-PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. Ukujikeleza. 2014; 129 (25 Suppl 2): ​​S76-S99. I-PMID: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

I-Lundgren JA, i-Kirk SE. Umsubathi onesifo sikashukela. Ku: Miller MD, Thompson SR, ama-eds. I-DeLee & Drez's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 18.

• Thayipha isifo sikashukela sokuqala
• Thayipha 2 sikashukela

• Ama-ACE inhibitors
• Ukunakekelwa kwamehlo sikashukela
• Isifo sikashukela - izilonda ezinyaweni
• Isifo sikashukela - ukuhlala sisebenza
• Isifo sikashukela - ukuvimbela isifo senhliziyo nesifo sohlangothi
• Isifo sikashukela - ukunakekela izinyawo zakho
• Ukuhlolwa kwesifo sikashukela nokuhlolwa
• Isifo sikashukela - uma ugula
• Ushukela wegazi ophansi - ukuzinakekela
• Ukuphatha ushukela wegazi lakho
• Thayipha i-2 yesifo sikashukela - okufanele ubuze udokotela wakho

• Isifo sikashukela
• Uhlobo lwesifo sikashukela 1
• Isifo Sikashukela Ezinganeni Nasebusheni