Chirwere cheshuga uye kurovedza muviri

Kurovedza muviri chikamu chakakosha chekugadzirisa chirwere cheshuga. Kana iwe uri kufutisa kana kufutisa, kurovedza muviri kunogona kukubatsira kudzora huremu hwako.

Kudzidzira muviri kunogona kubatsira kudzikisa shuga yako yeropa pasina mishonga. Iyo inoderedza njodzi yako yechirwere chemwoyo. Kurovedza muviri kunogona zvakare kudzikisa zviratidzo zvekushushikana uye kudzikamisa kushushikana.

Asi iva nemwoyo murefu. Zvinogona kutora mwedzi yakati wandei yekurovedza muviri usati waona shanduko muhutano hwako. Izvo zvakakosha kuti unzwisise kuti kurovedza muviri kunogona kubatsira hutano hwako kunyangwe zvikasakonzeresa zvakanyanya kuonda.

Anopa hutano hwako anofanirwa kuve nechokwadi chekuti chirongwa chako chekurovedza muviri chakachengeteka kwauri. Izvo ndeyevanhu vazhinji vane chirwere cheshuga. Wako mupi anogona kubvunza nezvezviratidzo, sekufema kufema, kurwadziwa pachipfuva, kana kurwadziwa kwemakumbo iwe kwaunogona kuwana kana iwe uchifamba kumusoro kana kumusoro kwechikomo. Muzviitiko zvisingawanzoitika, mupi wako anoraira bvunzo kuti ave nechokwadi chekuti unokwanisa kurovedza muviri zvakachengeteka usingakuvadze moyo wako.

Kana iwe ukatora mishonga inoderedza shuga yako yeropa, kurovedza muviri kunogona kuita kuti shuga yako yeropa iende pasi zvakanyanya. Taura nemupi wako kana mukoti nezvekuti ungatora sei mishonga yako paunenge uchirovedza muviri kana maitiro ekugadzirisa madosi ekudzivirira yakaderera ropa mashuga.

Dzimwe mhando dzekurovedza muviri zvine simba dzinogona kuita kuti maziso ako awedzere kana uine chirwere cheshuga cheshuga. Tora bvunzo yeziso usati watanga chirongwa chitsva chekurovedza muviri.

Mushure mekutanga chirongwa chako chekurovedza muviri, danaidza mupiki wako kana iwe uine chero chinotevera:

• Inzwa kupera simba, kurwadziwa pachipfuva, kana kunzwa kupera mweya paunenge uchirovedza muviri
• Inzwa kurwadziwa kana chiveve mutsoka dzako. Uyezve fona kana uine maronda kana mablister patsoka dzako
• Shuga yako yeropa inoderera zvakanyanya kana kukwirira zvakanyanya panguva kana mushure mekudzidzira

Tanga nekufamba. Kana iwe usina chimiro, tanga nekufamba kwemaminitsi mashanu kusvika kugumi pazuva.

Edza kumisikidza chinangwa chekukurumidza kufamba. Iwe unofanirwa kuita izvi kwemaminetsi makumi matatu kusvika makumi mana nemashanu, mazuva mashanu pasvondo. Kuti uderedze huremu, huwandu hwekurovedza muviri hungangoda kuve hukuru. Saka ita zvakawanda kana uchikwanisa. Kushambira kana kurovedza makirasi zvakare akanaka.

Kana iwe usina nzvimbo yakachengeteka yekufamba, kana kuva nemarwadzo kana uchifamba, unogona kutanga nekuekesa muviri muviri mumba mako. Taura nemupi wako nezve izvo zviitwa zvakakunakira iwe.

Pfeka rundarira kana chishongo chinoti une chirwere cheshuga. Udza varairidzi uye varovedze shamwari kuti une chirwere cheshuga. Gara uine anokurumidza-kuita masosi eshuga newe, senge muto kana yakaoma candy. Takura nharembozha ine nhamba dzekukurumidza dzefoni newe, futi.

Inwa mvura yakawanda. Ita izvi usati, panguva, uye mushure mekudzidzira. Edza kurovedza muviri panguva imwe chete yezuva, panguva yakafanana, uye padanho rakaenzana. Izvi zvinoita kuti shuga yako yeropa ive nyore kudzora. Kana purogiramu yako isiri yenguva dzose, kurovedza muviri panguva dzakasiyana dzezuva kuchiri nani pane kusatombodzidzira zvachose.

Edza kudzivirira kugara kweinopfuura maminetsi makumi matatu panguva. Simuka utambanudze. Famba kana kuita zvimwe zvinokurumidza kurovedza semapapu, squats, kana madziro kusundira-kumusoro.

Iyo shuga yeropa mhinduro kune kurovedza muviri haisi kugara iri nyore kufungidzira. Mhando dzakasiyana dzekurovedza muviri dzinogona kuita kuti shuga yeropa iende kumusoro kana pasi. Kazhinji yenguva mhinduro yako kune chero chaiyo yekurovedza muviri ichave yakafanana. Kuedza shuga yako yeropa kazhinji ndiyo chirongwa chakachengeteka.

Tarisa shuga yako yeropa usati waekisesaiza. Zvakare, zviongorore panguva yekurovedza muviri kana urikushanda kwemaminetsi anopfuura makumi mana nemashanu, kunyanya kana ichi chiitwa usati waita nguva zhinji.

Tarisa shuga yako yeropa zvakare mushure mekurovedza muviri, uye gare gare. Kurovedza muviri kunogona kukonzeresa shuga yako yeropa kudzikira kwemaawa gumi nemaviri kana wapedza.

Kana iwe ukashandisa insulin, bvunza mupi wako kana nguva uye zvaunofanira kudya usati waekisesaiza. Uyezve, tsvaga maitiro ekugadzirisa yako dosi kana iwe uchirovedza muviri.

Usabaya insulin mune chimwe chikamu chemuviri wako chauri kudzidzira, senge mapendekete kana zvidya.

Chengeta chikafu chinodyiwa padyo chinogona kusimudza shuga yako yeropa nekukurumidza. Mienzaniso ndeiyi:

• Makepi mashanu kana matanhatu madiki akaomarara
• Supuni imwe (tbsp), kana magiramu gumi nemashanu, eshuga, akajeka kana akanyungudutswa mumvura
• Imwe tbsp, kana 15 milliliters (mL) yeuchi kana manyuchi
• Mahwendefa matatu kana mana eglucose
• Imwe hafu ye12-ounce inogona (177 mL) yenguva dzose, isiri-yekudya soda kana yemitambo chinwiwa
• Imwe hafu kapu (4 ounces kana 125 mL) yemuchero muto

Iva nechikafu chakakura kana uchizenge uchirovedza muviri kupfuura zvakajairwa. Iwe unogona zvakare kuva nezvakawanda zvekudya zvekudya. Ungangoda kugadzirisa mushonga wako kana uri kuronga kuita kwechijaha.

Kana kurovedza muviri kuchikonzera kuti shuga yako yeropa ive shoma, taura nemupi wako. Ungangoda kudzikisa muyero wemushonga wako.

Nguva dzose tarisa tsoka dzako neshangu kune chero matambudziko usati uye mushure mekurovedza muviri. Unogona kusanzwa kurwadziwa mutsoka dzako nekuda kweshuga yako. Iwe haugone kuona chironda kana blister patsoka dzako. Fonera mupiki wako kana iwe ukaona chero shanduko patsoka dzako. Matambudziko madiki anogona kuve akakomba kana akaenda asina kurapwa.

Pfeka masokisi anochengetedza hunyoro kure netsoka dzako. Uyezve, pfeka shangu dzakasununguka, dzakakodzera.

Kana iwe uine kutsvuka, kuzvimba uye kudziya nepakati petsoka yako kana gumbo mushure mekurovedza muviri rega mupi wako azive ipapo ipapo. Izvi zvinogona kuve mucherechedzo wedambudziko rekubatana iro rakajairika muvanhu vane chirwere cheshuga, chinonzi tsoka yeCharcot.

Exercise - chirwere cheshuga; Exercise - mhando 1 chirwere cheshuga; Exercise - mhando 2 chirwere cheshuga

• Chirwere cheshuga uye kurovedza muviri
• Chiremba chekuzivisa bracelet

American Chirwere cheshuga Association. 5. Kugonesa shanduko yemufambiro uye hupenyu hwakanaka kuvandudza mhedzisiro yehutano: zviyero zvekurapwa mune cheshuga-2020. Chirwere cheshuga. 2020; 43 (Chishandiswa 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force pamitemo yekudzidzira. Kutenderera. 2014; 129 (25 Suppl 2): ​​S76-S99. PMID: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

Lundgren JA, Kirk SE. Mutambi ane chirwere cheshuga. Mune: Miller MD, Thompson SR, eds. DeLee & Drez's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chits. 18.

• Tora 1 chirwere cheshuga
• Nyora 2 chirwere cheshuga

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