Ochwepheshe bayavuma ukuthi ukuhamba nezinye izinto zokuzivocavoca kuyimithi yabantu abanesifo sikashukela. I-American Diabetes Association ithi akukho mingcele kulokho okusebenza abantu abanesifo sikashukela, futhi kuyindlela engcono kakhulu yokuvimbela ukuzuza kwesisindo nesifo senhliziyo, okuyisifo esiyinhloko sabantu abanesifo sikashukela.
1 - Ngena Emzimbeni Wokuhamba
Yenza ukuzivocavoca kube yingxenye yokuphila kwakho njalo. Ochwepheshe bayavuma ukuthi abantu abanesifo sikashukela kufanele basebenze izinsuku eziningana isonto ngalinye. Yakha ukuhamba ngesivinini esisheshayo imizuzu engu-30 izinsuku eziningi zesonto. Ungaqala ngokuhamba ngokusebenzisa lolu hlelo lwe-Quick Start lwezinsuku ezingu-30.
2 - Khetha Izinkinobho Ezifanele
Ukunakekela izinyawo zakho nokuvimbela amabhuleki kubalulekile kubantu abanesifo sikashukela, njengoba isimo sinciphisa ukuphulukiswa kwesilonda. Izicathulo ze-athletic ezifanelekile zizosiza ukuvimbela amabhulashi nezinye ukulimala, njenge- plantar fasciitis . Isiqondiso sokuhamba esikhwameni sichaza ukuthi singalungisa kanjani izicathulo zokuhamba.
3 - I-Socks Right ibalulekile
Amasokisi abuye avikeleke ngokumelene namabhuleki. Phonsa amasokisi akho okotini njengoba egcina isithuthuku futhi angabangela amabhulashi. Thola amasokisi asetshenziselwa izindwangu zamangqamuzana zanamuhla (njenge-CoolMax ne-Ultimax) ezizikhukhumeza futhi zivimbele amabhulashi. Ukufaneleka kwamasokisi akho kwenza umehluko. Ufuna amasokisi afanelwe unyawo lwakho kunokuba ithubhu. Ngaleyo ndlela ngeke baxube futhi basuse ukuze babangele amabhuleki.
4 - Hlola Izinga Zakho Zokuphuza Igazi
Hlola amazinga kashukela egazini ngaphambi nangemva kokuhamba.
- Iphansi kakhulu: ngaphansi kuka-100 mg / dl. Uma uphansi kakhulu, kufanele udle ama-carbohydrate, kusuka ku-15 ukuya kwangu-30 amagremu.
- Okuphezulu kakhulu: ngaphezu kuka 250 mg / dl uma uhlobo 2, noma ngaphezu kuka 200 mg / dl uma uhlobo 1. Uma uphakeme kakhulu, udinga ukuhlehlisa ukuhamba kwakho kuze kube yilapho izinga lakho likashukela egazini linciphisa.
- Uma uhamba ngendlela ende, kuwukuhlakanipha ukuhlola amazinga kashukela egazi ngezikhathi ezithile, ikakhulukazi uma usanda kuhamba.
Okuningi
5 - Nini Ukuhamba
Isikhathi esihle sokuhamba kungamahora amabili kuya kokubili emva kokudla lapho ama-insulini wakho kanye namazinga e-ushukela egazini ehlezi phansi. Kunconywa ukuvivinya kwasekuseni, ngoba kugwema ingxenye ye-insulin enkulu yosuku, ikakhulukazi kubantu abane-type 1 yesifo sikashukela.
6 - I-insulin Isilinganiso sakho singase sishintshe
Izidingo zakho ze-insulin zizoshintsha ngokuzivocavoca. Uma uqala uhlelo lokuhamba noma ukwandisa inani lakho lokuzivocavoca, thintana nodokotela wakho njalo ukuthi ungalungisa kanjani imithi yakho.
Okuningi
7 - Phuza Kwanele!
Phuza ukuze uvikele ukuphelelwa amandla kwamanzi, okungenzeka ungaboni kuze kube sekwephuzile. Yiba nengilazi enkulu yamanzi ngehora ngaphambi kokuhamba, bese uphuza indebe yamanzi njalo imizuzu engu-20 ngenkathi uhamba. Ekupheleni kokuhamba kwakho, uphuze elinye ingilazi enkulu yamanzi. Ngokuhamba isikhathi eside, ukuhamba okushisayo amahora amabili noma ngaphezulu, cabanga isiphuzo sezemidlalo esithatha isalayi kodwa uhlole okuqukethwe kwe-carbohydrate kule ilebula.
8 - Ukudla nokuhamba
Thatha isiphuzo lapho wena noma umlingani wakho ohambayo uthola izimpawu zeshukela ephansi egazini. Ngemuva kokuhamba, kungadingeka udle ama-carbohydrate amaningi kunokujwayelekile ukuvimbela u-hypoglycemia okwephuzile. Ikakhulukazi uma uqala noma ukwandisa uhlelo lwakho lokuhamba, qaphela izimpawu nezibonakaliso, ulalele umzimba wakho, futhi uthintane nodokotela wakho nganoma yimiphi imibuzo ekudleni.
9 - Yazi Izimpawu Ze-Hypoglycemia
Uma uhamba, hlala uqaphela umzimba wakho nokuthi uzizwa kanjani. Kungaba nzima ukutshela ukuthi ujeziswa yini ngokuzikhandla noma u-hypoglycemia. Nazi izimpawu, ukuhlonishwa kwe-NIH: ukuzwa buthakathaka, ukulala, ukudideka, ukulamba, nokudilika. Ubuhlungu, ikhanda, ukuthukuthela, ukuthuthumela, ukujuluka, ukushaya kwenhliziyo ngokushesha, nokuzwa okubandayo, okubuhlungu. Ezimweni ezimbi, ungase uphelele ekubeni i-coma.
10 - Buddy Up futhi Gqoka isongo Alert
Ukuhamba nomlingani ohamba naye noma ohambahamba kunenzuzo eziningana. Okokuqala, ungamenza akubuke ngezibonakaliso zeshukela eliphansi legazi futhi ugibele ukuthi uzotlhogomela. Okwesibili, ukuhamba nomunye umuntu kukugcina njalo emisebenzini yakho. Kungakhathaliseki ukuthi yikuphi, gqoka isongo sokuzivikela kwezokwelapha esithi unesifo sikashukela. Lokhu kubalulekile ekuphuthumeni kwezokwelapha.
> Imithombo:
"Lokho engikudingayo ukuze ngikufunde ngomsebenzi we-Physical and Diabetes." I-NIH Publication No. 14-5180. May, 2014
"Ukuhamba: Isinyathelo Esiqondisweni Esifanele." I-NIH Publication No. 07-4155. Kubuyekezwe uFebhuwari, 2014