Lefu la tsoekere le boikoetliso

Ho ikoetlisa ke karolo ea bohlokoa ea ho sebetsana le lefu la tsoekere. Haeba u nonne kapa u nonne haholo, boikoetliso bo ka u thusa ho fokotsa boima ba 'mele oa hau.

Ho ikoetlisa ho ka thusa ho theola tsoekere maling ntle le meriana. E fokotsa menyetla ea ho tšoaroa ke lefu la pelo. Ho ikoetlisa ho ka fokotsa matšoao a khatello ea maikutlo le ho fokotsa khatello ea maikutlo.

Empa e-ba le mamello. Ho ka nka likhoeli tse 'maloa tsa ho ikoetlisa khafetsa pele o bona liphetoho bophelong ba hau. Ho bohlokoa ho utloisisa hore boikoetliso bo ka thusa bophelo ba hau le ha bo sa bake boima ba 'mele.

Mofani oa hao oa tlhokomelo ea bophelo o lokela ho etsa bonnete ba hore lenaneo la hau la boikoetliso le bolokehile bakeng sa hau. Ke ea batho ba bangata ba nang le lefu la tsoekere. Mofani oa hau a ka botsa ka matšoao, joalo ka phefumoloho e khuts'oane, bohloko ba sefuba, kapa bohloko ba leoto boo o ka bo fumanang ha o nyolohela mokatong o kaholimo kapa leralleng. Maemong a sa tloaelehang, mofani oa hau o tla laela liteko ho etsa bonnete ba hore o ka ikoetlisa ka mokhoa o sireletsehileng ntle le ho senya pelo ea hau.

Haeba u noa meriana e theolelang tsoekere maling, boikoetliso bo ka etsa hore tsoekere ea mali e theohe haholo. Bua le mofani oa hau kapa mooki mabapi le hore na u ka noa meriana ea hau joang ha u ikoetlisa kapa kamoo u ka fetolang litekanyetso ho thibela tsoekere e tlase maling.

Mefuta e meng ea boikoetliso bo matla e ka mpefatsa mahlo a hau haeba u se u ntse u na le lefu la mahlo la lefu la tsoekere. Etsa tlhahlobo ea mahlo pele u qala lenaneo le lecha la boikoetliso.

Kamora hore u qale lenaneo la hau la boikoetliso, letsetsa mofani oa thepa ea hau haeba u na le tse ling tsa tse latelang:

• Ikutloe u akhehile, u opeloa ke sefuba, kapa u ikutloa u haelloa ke moea ha u ikoetlisa
• Utloa bohloko kapa ho shoeloa ke maoto maotong. Hape letsetsa haeba u na le liso kapa machachetsi maotong
• Tsoekere ea hao ea mali e theoha haholo kapa e phahame haholo nakong ea boikoetliso kapa kamora ho ikoetlisa

Qala ka ho tsamaea. Haeba u tsoile sebopehong, qala ka ho tsamaea metsotso e 5 ho isa ho e 10 ka letsatsi.

Leka ho ipehela pakane ea ho tsamaea kapele. U lokela ho etsa sena metsotso e 30 ho isa ho e 45, bonyane matsatsi a 5 ka beke. Bakeng sa ho theola boima ba 'mele, boikoetliso bo ka hloka ho ba kholoanyane. Kahoo etsa ho eketsehileng haeba u khona. Lihlopha tsa ho sesa kapa tsa boikoetliso le tsona li ntle.

Haeba u sena sebaka se sireletsehileng sa ho tsamaea, kapa u na le bohloko ha u tsamaea, u ka qala ka boikoetliso ba boima ba 'mele ka tlung ea hau. Bua le mofani oa hau mabapi le hore na ke boikoetliso bofe bo u loketseng.

Roala sefaha kapa sefaha se reng o na le lefu la tsoekere. Bolella bakoetlisi le balekane ba hau hore u na le lefu la tsoekere. Kamehla u be le mehloli ea tsoekere e sebetsang kapele ho uena, joalo ka lero kapa pompong e thata. Tsamaea le selefouno e nang le linomoro tsa fono tsa tšohanyetso.

Noa metsi a mangata. Etsa sena pele u ikoetlisa, nakong ea 'mele le ka mor'a ho ikoetlisa. Leka ho ikoetlisa ka nako e ts'oanang ea letsatsi, ka nako e lekanang, le ka boemo bo lekanang. Sena se tla etsa hore tsoekere ea mali ea hau e be bonolo ho e laola. Haeba kemiso ea hau e sa sebetse kamehla, ho ikoetlisa ka linako tse fapaneng tsa letsatsi ho ntse ho le betere ho feta ho se ikoetlise ho hang.

Leka ho qoba ho lula nako e fetang metsotso e 30 ka nako. Ema 'me u otlolohe. Tsamaea kapa ikoetlise kapele joalo ka mats'oafo, li-squats, kapa li-push-up tsa lebota.

Karabelo ea tsoekere maling boikoetlisong ha ho bonolo kamehla ho tseba esale pele. Mefuta e fapaneng ea boikoetliso e ka etsa hore tsoekere maling e nyolohe kapa e theohe. Boholo ba nako karabelo ea hau ho boikoetliso bofe kapa bofe bo tla tšoana. Ho leka tsoekere ea mali khafetsa ke moralo o bolokehileng ka ho fetisisa.

Lekola tsoekere ea hao ea mali pele u ikoetlisa. Hape, e hlahlobe nakong ea boikoetliso haeba u ntse u ikoetlisa ka nako e fetang metsotso e 45, haholo haeba e le boikoetliso boo u sa bo etsang khafetsa.

Lekola tsoekere ea hao ea mali hang hang kamora ho ikoetlisa, 'me hamorao. Ho ikoetlisa ho ka etsa hore tsoekere ea mali ea hao e fokotsehe ho fihlela lihora tse 12 kamora hore o qete.

Haeba u sebelisa insulin, botsa mofani oa thepa ea hau hore na u je neng le pele u ikoetlisa. Hape, fumana hore na u ka fetola lethal dose joang ha u ikoetlisa.

Se ke oa enta insulin karolong ea 'mele oa hau eo u e sebelisang, joalo ka mahetla kapa lirope.

Boloka seneke se haufi se ka phahamisang tsoekere maling kapele. Mehlala ke:

• Lipompong tse thata tse hlano kapa tse tšeletseng tse thata
• Khaba e le 'ngoe (tbsp), kapa ligrama tse 15 tsa tsoekere, e hlakileng kapa e qhibilihisoa ka metsing
• Tbsp e le 'ngoe, kapa limililithara tse 15 tsa mahe a linotši kapa sirapo
• Matlapa a mararo kapa a mane a tsoekere
• Halofo e le 'ngoe ea li-oun tse 12 (177 mL) ea seno se tloaelehileng, se sa jeng kapa seno sa lipapali
• Senoelo se le seng sa halofo ea lero la litholoana

E-ba le seneke se seholoanyane haeba u tla ikoetlisa ho feta tloaelo. U ka ba le lijo tse bobebe khafetsa. U kanna ua hloka ho fetola moriana oa hau haeba u rera ho ikoetlisa ka mokhoa o sa tloaelehang.

Haeba boikoetliso hangata bo etsa hore tsoekere ea mali ea hau e be tlase, bua le mofani oa hau. U kanna ua hloka ho theola lethal dose la moriana oa hau.

Kamehla hlahloba maoto le lieta tsa hau bakeng sa mathata afe kapa afe pele le kamora ho ikoetlisa. U kanna oa se utloe bohloko maotong ka lebaka la lefu la tsoekere. U kanna oa se ke oa bona seso kapa blister leotong la hao. Bitsa mofani oa hau haeba u hlokomela liphetoho maotong a hau. Mathata a manyane a ka ba maholo haeba a sa alafuoe.

Apara likausi tse bolokang mongobo maotong a hau. Hape, roala lieta tse u loketseng hantle.

Haeba u na le bofubelu, ho ruruha le mofuthu bohareng ba leoto kapa maqaqailana kamora ho ikoetlisa, tsebisa mofani oa hau hanghang. Sena e ka ba sesupo sa bothata bo kopaneng bo atileng haholo bathong ba nang le lefu la tsoekere, le bitsoang leoto la Charcot.

Ho ikoetlisa - lefu la tsoekere; Ho ikoetlisa - lefu la tsoekere la mofuta oa 1; Ho ikoetlisa - mofuta oa 2 lefu la tsoekere

• Lefu la tsoekere le boikoetliso
• Bangle ea tlhokomeliso ea bongaka

Mokhatlo oa Amerika oa lefu la tsoekere. 5. Ho nolofatsa phetoho ea boits'oaro le boiketlo ho ntlafatsa sephetho sa bophelo bo botle: maemo a tlhokomelo ea bongaka ho lefu la tsoekere-2020. Tlhokomelo ea lefu la tsoekere. 2019; 43 (Tlatsetso ea 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea 2013 AHA / ACC mabapi le taolo ea bophelo ho fokotsa likotsi tsa pelo: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le litataiso tsa boits'oaro. Tsamaiso. 2014; 129 (25 Tlatsetso ea 2): S76-S99. PMID: 24222015 phatlalalitsoe.ncbi.nlm.nih.gov/24222015/.

Lundgren JA, Kirk SE. Moatlelete ea nang le lefu la tsoekere. Ka: Miller MD, Thompson SR, lihlopha. DeLee & Drez's Orthopedic Sports Meriana. La 5th. Philadelphia, PA: Elsevier; 2020: khaolo ea 18.

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