Motsa Jiki ga Marasa Lafiyar Ciwon Suga Nau'i Na 2
Ciwon suga na nau'in 2 cuta ce ta yau da kullun da ke faruwa lokacin da jiki bai yi amfani da insulin yadda ya kamata ba (juriyar insulin) da/ko kuma ya samar da isasshen insulin. Wannan yanayin na iya shafar kusan kowace tsarin jiki - daga zuciya da jijiyoyin jini, jijiyoyi, koda, zuwa tsokoki da gidajen abinci. Saboda haka, kula da ciwon suga na nau'in 2 yana buƙatar fiye da magani da abinci kawai; yana kuma buƙatar motsa jiki mai tsari. Hanya ɗaya mai aminci da manufa ita ce ilimin motsa jiki, wanda aka tsara bisa ga kimanta aikin jiki, ikon motsi, koke-koken ciwo, da kuma haɗarin rikitarwa.
Ba kamar motsa jiki na yau da kullun ba, wanda ake yi cikin 'yanci, motsa jiki na motsa jiki yawanci yana jaddada aminci, ci gaba a hankali, da daidaitawa ga yanayin mutum ɗaya. Babban burin ba wai kawai rage matakan sukari na jini na ɗan lokaci ba ne, har ma da inganta lafiyar zuciya da jijiyoyin jini, ƙara ƙarfin tsoka, kula da motsi na haɗin gwiwa, inganta daidaito, da rage haɗarin faɗuwa da rikitarwar ƙafar masu ciwon sukari. Wannan labarin ya tattauna ƙa'idodi, nau'ikan motsa jiki, da jagororin aiki don motsa jiki ga mutanen da ke fama da ciwon sukari na nau'in 2.
Me yasa motsa jiki yake da mahimmanci ga ciwon sukari na nau'in 2?
A fannin jiki, tsokar ƙashi ita ce mafi yawan masu amfani da glucose idan muka motsa jiki. A lokacin motsa jiki, tsokoki na iya ɗaukar glucose daga jini ta hanyar amfani da insulin ko ta hanyar da ba ta dogara da insulin ba. Wannan yana nufin cewa motsa jiki na iya ƙara yawan jin daɗin insulin da kuma taimakawa rage matakan sukari a jini. Bugu da ƙari, motsa jiki akai-akai yana taimakawa wajen sarrafa nauyi, rage hawan jini, inganta yanayin lipid (cholesterol da triglycerides), da kuma inganta ingancin barci da yanayi.
Ga mutanen da ke fama da ciwon suga na nau'in 2, fa'idodin motsa jiki sun wuce matsalolin metabolism. Marasa lafiya da yawa suna fuskantar ciwon gwiwa, taurin baya, kafada mai sanyi, ko kuma ciwon jijiyoyi na gefe, wanda zai iya iyakance ayyukan yau da kullun. Jiyya na jiki yana taka rawa wajen kiyaye aikin motsa jiki, rage zafi, ƙarfafa tsokoki masu tallafawa, da kuma yin amfani da tsarin motsi mai aminci.
Ka'idojin asali na motsa jiki na physiotherapy
Motsa jiki ga mutanen da ke fama da ciwon sukari na nau'in 2 ya kamata su bi waɗannan ƙa'idodi:
1. Mutum ɗaya da kuma a hankali: Ana daidaita ƙarfin motsa jiki da nau'in motsa jiki bisa ga shekaru, ƙarfin jiki, cututtuka masu alaƙa da hawan jini, cututtukan zuciya), da kuma matsalolin ciwon suga.
2. Haɗakar abubuwa da dama: Ya fi dacewa ya haɗa da motsa jiki na motsa jiki, motsa jiki na ƙarfi, sassauci da daidaito.
3. Daidaito: Tasirin da ke kan yadda insulin ke aiki yawanci yana ɗaukar awanni 24-72, don haka ana buƙatar yin motsa jiki akai-akai.
4. Kulawa mai aminci: A kula da alamun rashin isasshen jini a jiki, ciwon ƙirji, jiri, matsanancin wahalar numfashi, ko raunukan ƙafa.
5. Kula da ƙafa: Zaɓi takalma masu kyau, safa masu shan ruwa, kuma duba ƙafafunku kowace rana don hana raunukan da ba a gani ba da ke haifar da cutar jijiyoyi.
Shiri kafin farawa
Kafin fara shirin motsa jiki, ana shawartar mutanen da ke fama da ciwon suga na nau'in 2 da su yi gwajin farko. Idan kana da tarihin cututtukan zuciya, ciwon ƙirji, ƙarancin numfashi wanda ke sake dawowa cikin sauƙi, ko kuma ba ka daɗe da yin motsa jiki ba, ana ba da shawarar sosai ka tuntuɓi likita da likitan motsa jiki. Wasu mutane kuma suna buƙatar a duba hawan jininsu, yanayin ƙafafu, da sukarin jininsu kafin da kuma bayan motsa jiki—musamman idan suna shan magunguna da za su iya haifar da ƙarancin sukari a jini.
A matsayinka na doka, yi motsa jiki na minti 5-10 (motsi mai sauƙi, tafiya, motsa jiki a haɗin gwiwa) da kuma sanyaya jiki na minti 5-10 don taimakawa jiki ya daidaita da rage haɗarin rauni.
1) Motsa jiki mai motsa jiki: tushen sarrafa sukari a jini
Motsa jiki mai motsa jiki (aerobic) duk wani aiki ne da ke ƙara aikin zuciya da huhu cikin sauƙi. Misalai sun haɗa da tafiya mai sauri, hawa keke a tsaye, iyo, ko motsa jiki mai ƙarancin tasiri. Manufar gama gari ga mutanen da ke fama da ciwon sukari na nau'in 2 ita ce minti 150 a kowane mako na matsakaicin ƙarfi (misali, minti 30, kwana 5 a mako). Idan wannan yana da wahala, za a iya raba shi zuwa mintuna 10-15 sau da yawa a rana.
Ana iya auna matsakaicin ƙarfi ta hanyar "gwajin magana": har yanzu kuna iya magana, amma ba za ku iya rera waƙa cikin kwanciyar hankali ba. Ga masu farawa, fara da tafiya ta minti 10, sannan ƙara tsawon lokacin da mintuna 5 a kowane mako har sai kun isa ga abin da kuke so.
Ga marasa lafiya da ke fama da ciwon gwiwa ko kiba, motsa jiki na hawa keke ko motsa jiki na ruwa sau da yawa ya fi daɗi saboda nauyin da ke kan gidajen ya yi ƙasa.
2) Horar da ƙarfi: yana ƙara yawan tsoka da kuma tasirin insulin
Horar da juriya yana da mahimmanci domin ƙarfi da ƙarfi na tsoka yana taimaka wa jiki wajen adana glucose a matsayin glycogen, yayin da kuma inganta yanayin jiki da kwanciyar hankali na gaɓoɓi. Ana iya yin wannan horon sau 2-3 a mako, tare da aƙalla awanni 48 tsakanin motsa jiki ga ƙungiyar tsoka ɗaya.
Misalan horon ƙarfi waɗanda suke da aminci ga masu farawa:
– Zama-zuwa-tsaya daga kujera (zama zuwa tsaye): saiti 2-3 x maimaitawa 8-12.
– Tura-tura a bango (tura-tura a bango): Saiti 2-3 x maimaitawa 8-12.
– Darussa tare da madaurin juriya ga kafadu da baya: ja madaurin zuwa ga ƙirji (layi), saiti 2-3 x maimaitawa 10.
– Ɗaga diddige (ɗaga diddige tsaye) ga maraƙi: saiti 2-3 x maimaitawa 10-15.
– Haɗawa (ɗaga hip) don tsokoki na baya da ƙashin baya: Saiti 2-3 x maimaitawa 8-12.
Yi amfani da nauyin da ke jin kamar yana da wahala a maimaitawa na ƙarshe, amma ka ci gaba da amfani da dabara mai kyau. Ka guji riƙe numfashinka yayin ɗagawa (hanyar Valsalva), domin wannan na iya ƙara hawan jini.
3) Darussan sassaucin haɗin gwiwa da motsa jiki: rage tauri da haɗarin rauni.
Mutane masu ciwon suga na nau'in 2 sun fi saurin kamuwa da taurin nama da matsalolin gaɓoɓi kamar kafaɗa mai sanyi. Saboda haka, ya kamata a yi miƙewa da motsa gaɓoɓi kowace rana ko aƙalla sau 3-5 a mako.
Misali mai sauƙi:
– Miƙa ƙafafu da cinyoyinka na tsawon daƙiƙa 20-30, maimaita sau 2-3.
– Tada kafada: ɗaga hannayen sama, a gicciye su gaba, sannan a juya a hankali.
– Miƙe ƙirji a kusurwar bango don buɗe tsayuwa mai lanƙwasa.
Miƙewa bayan ɗumi ko bayan babban motsa jiki lokacin da tsokoki suka yi zafi.
4) Darussan daidaitawa da kuma motsa jiki na fahimta: yana da mahimmanci idan akwai ciwon jijiyoyi
Ciwon jijiyoyi na masu ciwon suga na iya haifar da suma a ƙafafu, wanda zai iya haifar da rashin daidaito da kuma ƙaruwar haɗarin faɗuwa. Motsa jiki na daidaita jiki yana taimaka wa kwakwalwa da tsokoki su daidaita, ƙarfafa ƙananan tsokoki masu daidaita jiki, da kuma ƙara ƙarfin gwiwa a tafiya.
Darussan misali:
– Tsaye da ƙafafu tare na tsawon daƙiƙa 30, sannan a yi rabin tandem a tandem (ƙafa ɗaya a gaban ɗayan).
– Tsayuwa a ƙafa ɗaya (tsaye a ƙafa ɗaya) yayin da ake riƙe da shi a kan teburi kaɗan: daƙiƙa 10-20 a kowane gefe.
- Tafiya daga diddige zuwa yatsa a layi madaidaiciya.
– Yi aikin hawa da sauka daga matakala tare da kulawa.
Idan akwai ciwon jijiyoyi ko kuma tarihin faɗuwa, yi aikin a kusa da wani abin riƙewa mai ƙarfi kuma yi amfani da takalma masu aminci.
Misalin shirin horo na mako 1 (mafari)
– Litinin: Minti 20 tafiya mai sauri + mintuna 10 na miƙewa
– Talata: Horar da ƙarfi (kujera, bango, madauri) minti 30 + horon daidaitawa minti 10
– Laraba: Minti 20–30 na tafiya/kekuna a tsaye
– Alhamis: Minti 30 na motsa jiki na ƙarfi + shimfiɗa kafada da maraƙi
– Juma'a: Minti 30 na motsa jiki (tafiya mai ƙarfi ko yin iyo mai sauƙi)
– Asabar: Minti 15 na motsa jiki na daidaito + mintuna 15 na tafiya mai sauƙi
– Lahadi: Ayyukan nishaɗi masu sauƙi (lambu, yawo a cikin iyali) + shimfiɗawa
Ana iya gyara shirin da ke sama don ya dace da jadawalin ku da yanayin lafiyar ku. Abu mafi mahimmanci shine daidaito da ci gaba a hankali.
Bayanan tsaro da za a lura
1. Yawan shan sinadarin suga (hypoglycemia): Haɗarin ya fi yawa ga waɗanda ke shan insulin ko wasu magunguna (misali, sulfonylureas). Gano alamun kamar rawar jiki, gumi mai sanyi, rauni, yunwa mai tsanani, jiri, ko ruɗani. A sami sukari mai sauri (alewa/glucose) a hannu.
2. Yawan kitse a jini da rashin ruwa: Idan sukari a jini yana da yawa tare da rauni mai tsanani, tashin zuciya, ko ƙishirwa mai yawa, dakatar da motsa jiki kuma ka nemi likita.
3. Kafafun masu ciwon suga: Duba ƙafafunka kafin da kuma bayan motsa jiki. Idan ka lura da ƙuraje, ja, ƙuraje, ko ciwo mai ban mamaki, ka daina motsa jiki mai ɗauke da nauyi ka nemi kimantawa.
4. Ciwon ido na ciwon suga: A wasu yanayi, a guji ayyukan da ke ƙara yawan matsin lamba a ido ko kuma waɗanda ke haifar da yawan aiki. A tuntuɓi likitanka game da motsa jiki mai aminci.
5. Hawan jini da bugun zuciya: Ciwon ƙirji, ƙarancin numfashi mai tsanani, ko suma alamu ne na gargaɗi. Ka daina motsa jiki ka nemi taimako.
Matsayin masu ilimin motsa jiki a cikin shirye-shiryen motsa jiki na ciwon sukari
Mai ilimin motsa jiki zai iya taimakawa wajen haɓaka motsa jiki bisa ga kimanta ƙarfin tsoka, motsi a gaɓɓai, tafiya, daidaito, da yanayin ƙafa. Bugu da ƙari, mai ilimin motsa jiki zai iya koyar da dabarun motsa jiki masu kyau, gyara motsi idan yana da zafi, da kuma sa ido kan ci gaba. Ga wasu marasa lafiya, ƙarin hanyoyin kwantar da hankali kamar motsa jiki na numfashi, ilimin ergonomics, ko horon aiki (misali, ɗagawa lafiya da hawan tsani) suna da amfani.
Penutup
Motsa jiki ga mutanen da ke fama da ciwon suga na nau'in 2 dabara ce mai inganci kuma mai aminci don taimakawa wajen sarrafa sukarin jini yayin da ake ci gaba da aikin motsa jiki. Haɗakar motsa jiki na motsa jiki, ƙarfi, sassauci, da daidaito na iya inganta yanayin insulin, haɓaka ƙoshin lafiya, rage zafi, da rage haɗarin rikitarwa kamar faɗuwa da matsalolin ƙafa. Mabuɗin nasara yana cikin shirin da aka keɓance, ci gaba a hankali, da daidaito na dogon lokaci. Tare da jagorancin ƙwararru da sa ido mai kyau, motsa jiki ba wai kawai ƙari ne ga maganin ciwon suga ba amma babban ɓangare ne na rayuwa mai koshin lafiya, mai zaman kanta, da inganci.
