Ballan sameyso

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Raadi rug caafimaad oo magaaladaada ku taala.

Weydiiso turjubaan
Waxaad xaq u leedahay turjubaan caafimaad oo lacag la'aan ah. Fadlan farta ku fiiq luqadaada. Turjubaan caafimaad baa laguugu yeerayaa ee sug.
Shuruucda Allina Health

Firfircooni jidh / jimicsi

English:  Physical activity and exercise when you have diabetes

Firfircoonida jidhku/jimicsigu waa muhiim qof kasta,laakiin waxay si gaar ah muhiim ugu sii yihiin dadka qabasonkorow. Waxay hoos u dhigi kartaa heerka gulukoostaadawaxana ay jidhkaaga ka gargaari kartaa inuu insulinta sifiican u isticmaalo. Firfircoonida jidhku waa waxyaabahaaad sameysid maalin walba, sida baabuurka oo aad ulugeysid, cunto aad diyaarisid, maararow aad sameysidama shaqada guriga oo aad qabatid. Jimicsigu waafirfircooni kasta oo leh xoogsaarid muruq si muruqyadaada,wadnahaaga iyo sambabadaadu u xoogeystaan.Tusaalooyinka jimicsiga waxa ka mid ah dabaasha,gucleynta, socodka, wadista baasgeelka iyo boodboodka lehdhul hirdin khafiif ah.

Jimicsiga joogta ahi waxa kale oo uu kaa gargaari karaa inuu hoos u dhaco cadaadiska dhiiggaagu, in uu yaraadokolesteroolka nooca LDL ("nooca xun"), aad gubtidkalooriyada, dhistid muruqyada oo uu baruur kaa lunto, iyoin aad wacnaan intii hore ka badan dareentid oo aad yeelatidtamar intii hore ka badan, oo uu kaa yaraado giigsanaantu (stress).

Talooyia jimicsi

  • Si tartiib ah u bilaab jimicisgaaga adiga oo iskala bixinayaoo is kulaylina (jimicsi khafiif ah 5 daqiiqadood). Dhameejimicsigaaga adiga oo is qaboojinaya (jimicsi gaabis ahmudo ah 10 daqiiqadood).
  • Haddii aad qaadatid insulin ama sulfonylurea, waainaad sidatid nacnan ama kiniin ah gulukoos si aad uisticmaashid haddii gulukoosta dhiiggaagu ka hoos marto80 ama haddii aad leedahay calaamado ah heer gulukoosdhiig oo hooseeya. Hubi heerka gulukoosta dhiiggaagaka hor iyo ka dib jimicsiga. Haddii heerka gulukoostuka yar yahay 100 ka hor bilaabista jimicsiga, cun qayb ahfurut, cab ½ juus furut ama cunto kale oo ku siin karta 15garaam oo ah karbohaydrayt.
  • Ha sameyn jimicsi haddii:
    • aad qabtid sonkorow nooca ah 1 isla markaanagulukoosta dhiiggaagu ka badan tahay 250 mg/dL
    • aanad wacnaan dareensanayn
    • aad qabtid heerkul ka badan 100 F.
  • Jooji jimicsiga haddii aad dareentid xanuun ama raaxodarocusub.
  • Haddii aad leedahay gulukoos dhiig oo hooseysa labajeer todobaadkii ka hor ama ka dib jimicsiga, la tashodhakhtarkaaga ama baraha sonkorowga si loo ogaadoinaad u baahan tahay isbeddel lagu sameeyo dawadaadasonkorowga.
  • Ka dib jimicsiga, cagahaaga ka eeg calaamado ah nabaro,casaan ama dhaawac. Ha sameyn jimicsi illaa intacagahaagu ka bogsanayaan.
  • Gasho kabo orod oo raaxo leh oo xadhig lagu xidho.

Dabacsanaanta, miisaan iyo jimicsi

Jimicsiyo lagu fiicneynayo oo lagu joogteynayodabacsanaanta ayaa ka hortagi kara dhaawacyo iyodhicitaano. Noocyada jimicsidaas waxa ka mid ah iskalabixinjoogto ah, Pilates iyo tai-chi.

Haramka firfircoonida

Ka bilaw xagga hoose eeharamka oo dooro firfircooni aad sameyn doontid waalikasta. Si tartiib ah u kordhi qaddarka firfircoonida oo yareehawlaha fadhi ah.

Somali - activity pyramid

Maalin kasta

  • Xayawaankaaga guriga ukaxee socod.
  • Isticmaal jaranjarada marmarhalkii aad ka isticmaali lahaydwiishka.
  • Sare joogso si aad u beddeshidjanalka telefishanka halkii aadka isticmaali lahayd rimood.
  • Inta lagu xayaysiisyadaganacsiyada, socod kusoo wareeg guriga amajaranjarada kor iyohoos u soco.

Akhbaarta meeshaan uqoran waxaa loogu talagaley inay taageerto, maha iney bedasho xiriirka ka dhexeeyabukaanka iyo dhakhtarkiisa ama dhakhtarkeeda.

Source: Allina Health's Patient Education Department, La Noolaanshaha Sonkorowga, dia-somali-ah-23909 (For an English version, see Living with Diabetes, dia-ah-23911.)
First Published: 01/15/2015
Last Reviewed: 09/15/2016