{"id":5877,"date":"2023-04-05T14:05:59","date_gmt":"2023-04-05T12:05:59","guid":{"rendered":"https:\/\/www.kliinikum.ee\/diabeet\/?page_id=5877"},"modified":"2023-10-28T14:04:12","modified_gmt":"2023-10-28T12:04:12","slug":"liikumine-sport","status":"publish","type":"page","link":"https:\/\/www.kliinikum.ee\/diabeet\/elu-diabeediga\/liikumine-sport\/","title":{"rendered":"Liikumine, sport"},"content":{"rendered":"\n<p>F\u00fc\u00fcsiline aktiivsus on diabeedi ravi oluline osa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00f5jutades organismi ainevahetust;<\/li>\n\n\n\n<li>langetades verer\u00f5hku;<\/li>\n\n\n\n<li>langetades veresuhkru taset;<\/li>\n\n\n\n<li>v\u00e4hendades diabeedi t\u00fcsistuste tekke riski;<\/li>\n\n\n\n<li>parandades lihaste seisundit;<\/li>\n\n\n\n<li>parandades \u00fcldist t\u00f6\u00f6v\u00f5imet ja vaimset tervist.<\/li>\n<\/ul>\n\n\n\n<p>Diabeediga inimestel on soovitatud olla m\u00f5\u00f5dukalt f\u00fc\u00fcsiliselt aktiivne v\u00e4hemalt 150 minutit n\u00e4dalas, n\u00e4iteks 30-minutilised aeroobsed treeningud 5 v\u00f5i enam korda n\u00e4dalas. Treeninguid on soovitav teha iga p\u00e4ev samal kellaajal. Diabeeti p\u00f5devad inimesed v\u00f5ivad harrastada peaaegu k\u00f5iki spordialasid nagu n\u00e4iteks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>k\u00f5ndimine;<\/li>\n\n\n\n<li>ujumine;<\/li>\n\n\n\n<li>jalgrattas\u00f5it;<\/li>\n\n\n\n<li>jooksmine;<\/li>\n\n\n\n<li>tennis.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"725\" height=\"949\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/4-Copy-3.jpg\" alt=\"\" class=\"wp-image-6767\" srcset=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/4-Copy-3.jpg 725w, https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/4-Copy-3-229x300.jpg 229w\" sizes=\"auto, (max-width: 725px) 100vw, 725px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"691\" height=\"943\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/5-Copy-2.jpg\" alt=\"\" class=\"wp-image-6769\" srcset=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/5-Copy-2.jpg 691w, https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/5-Copy-2-220x300.jpg 220w\" sizes=\"auto, (max-width: 691px) 100vw, 691px\" \/><\/figure>\n\n\n\n<p>NB! Silmakahjustuste korral ja nende ennetamiseks tuleb v\u00e4ltida poksimist ja raskuste t\u00f5stmist.<\/p>\n\n\n\n<p>F\u00fc\u00fcsilise aktiivsuse koormust tuleb aja jooksul suurendada. Inimesed, kes ei ole harjunud suurema f\u00fc\u00fcsilise koormusega, peaksid algul harrastama madalama koormusega treeninguid ja tegevusi. F\u00fc\u00fcsilise aktiivsuse suurendamiseks sobivad ka igap\u00e4evased toimingud nagu n\u00e4iteks aiat\u00f6\u00f6d ja koristamine.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"202\" height=\"240\" data-id=\"6387\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/aiatood.jpg\" alt=\"\" class=\"wp-image-6387\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"213\" height=\"232\" data-id=\"6394\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/akende-pesemine.jpg\" alt=\"\" class=\"wp-image-6394\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"248\" height=\"277\" data-id=\"6393\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/lehtede-riisumine.jpg\" alt=\"\" class=\"wp-image-6393\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"318\" height=\"225\" data-id=\"6391\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/muru-niitmine.jpg\" alt=\"\" class=\"wp-image-6391\" srcset=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/muru-niitmine.jpg 318w, https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/muru-niitmine-300x212.jpg 300w\" sizes=\"auto, (max-width: 318px) 100vw, 318px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"284\" height=\"288\" data-id=\"6398\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/porandete-pesemine.jpg\" alt=\"\" class=\"wp-image-6398\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"246\" height=\"244\" data-id=\"6402\" src=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/tolmuimejaga-imemine.jpg\" alt=\"\" class=\"wp-image-6402\" srcset=\"https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/tolmuimejaga-imemine.jpg 246w, https:\/\/www.kliinikum.ee\/diabeet\/wp-content\/uploads\/2023\/10\/tolmuimejaga-imemine-150x150.jpg 150w\" sizes=\"auto, (max-width: 246px) 100vw, 246px\" \/><\/figure>\n<\/figure>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5f303388\"><h2 class=\"uagb-heading-text\"><strong>F\u00fc\u00fcsiline koormus ja veresuhkrutase<\/strong><\/h2><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treeninguks sobivaim alustamise aeg on 1-2 tundi p\u00e4rast s\u00f6\u00f6mist, kui veresuhkru tase on k\u00f5rgem kui 5,5 mmol\/l. Kui veresuhkru v\u00e4\u00e4rtus on alla 5.5mmol\/l, siis tuleks tarbida 15 g s\u00fcsivesikuid ning 15 minuti p\u00e4rast uuesti veresuhkru v\u00e4\u00e4rtust m\u00f5\u00f5ta. Korrata seda sammu kuniks veresuhkur on treeninguks piisav ehk \u00fcle 5,5, mmol\/l.<\/li>\n\n\n\n<li>K\u00f5rge veresuhkru v\u00e4\u00e4rtuse korral tuleb see enne f\u00fc\u00fcsilise koormusega alustamist korrigeerida insuliiniga normil\u00e4hedaseks, see ei tohiks \u00fcletada 10 mmol\/l. S\u00fcstides insuliini, tuleb arvestada sellega, et harjutused s\u00fcstepiirkonnas kiirendavad insuliini imendumist. N\u00e4iteks jooksmise eelselt ei tohiks insuliini s\u00fcstida jalga, tennise m\u00e4ngimise korral v\u00e4ltida s\u00fcstimist k\u00e4sivarde, millega hoitakse tennisereketit.<\/li>\n\n\n\n<li>Koormuse t\u00f5ustes tuleb veresuhkrut m\u00f5\u00f5ta sagedamini, et hinnata koormuse m\u00f5ju organismile. Veresuhkrut tuleks m\u00f5\u00f5ta enne treeningut (soovituslikult 30 minutit enne), pika ja f\u00fc\u00fcsiliselt koormava trenni puhul selle kestel ja 4-8 tundi p\u00e4rast treeningut.<\/li>\n\n\n\n<li>S\u00f5ltuvalt treeningu pikkusest on soovitav selle kestel ja j\u00e4rgselt v\u00f5tta 15 g s\u00fcsivesikute v\u00f5i valgu rikast suupistet (nt gl\u00fckoositabletid v\u00f5i -geel, p\u00e4hkel, juust) ja tarbida lisaks 1-2 klaasi vedelikku, eelistatult vett.<\/li>\n\n\n\n<li>F\u00fc\u00fcsilise koormuse veresuhkru taset langetav m\u00f5ju v\u00f5ib kesta maksimaalselt 28 tundi p\u00e4rast aktiivset tegevust, sest lihased t\u00e4iendavad kahanenud suhkruvarusid. Sellega peab arvestama nii insuliini manustamisel (vajadusel langetada annust), kui ka valkude, rasvade ja s\u00fcsivesikute tarbimisel, et v\u00e4ltida h\u00fcpogl\u00fckeemiat.<\/li>\n\n\n\n<li>Aeroobse treeningu (nt jooksmine, s\u00f6rkimine, ujumine, k\u00f5ndimine, rattas\u00f5it, tantsimine) eesm\u00e4rgiks on parandada keha hapniku kasutamist, treeningu v\u00e4ltel teevad t\u00f6\u00f6d enamasti suured lihasgrupid. Treening kestab pikema perioodi jooksul (v\u00e4hemalt 20 minutit) ning on keskmise intensiivsusega. Aeroobsete treeningute puhul langeb veresuhkru v\u00e4\u00e4rtus nii f\u00fc\u00fcsilise koormuse ajal, kui ka selle j\u00e4rgselt.<\/li>\n\n\n\n<li>Anaeroobse treeningu (nt: raskuste t\u00f5stmine, sprintimine, intervall treeningud, igasugune muu kiire ja intensiivne treening) eesm\u00e4rgiks on suurendada j\u00f5udu ja lihasmassi, selle puhul ei kasutata hapnikut energia saamiseks. Anaeroobse treening puhul on tegu intesiivsete harjutustega, mis ei tohiks kesta kauem kui 2 minutit. Anaeroobsete treeningute puhul enamasti veresuhkru v\u00e4\u00e4rtus just t\u00f5useb.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>F\u00fc\u00fcsiline aktiivsus on diabeedi ravi oluline osa: Diabeediga inimestel on soovitatud olla m\u00f5\u00f5dukalt f\u00fc\u00fcsiliselt aktiivne v\u00e4hemalt 150 minutit n\u00e4dalas, n\u00e4iteks 30-minutilised aeroobsed treeningud 5 v\u00f5i enam korda n\u00e4dalas. Treeninguid on soovitav teha iga p\u00e4ev samal kellaajal. Diabeeti p\u00f5devad inimesed v\u00f5ivad harrastada peaaegu k\u00f5iki spordialasid nagu n\u00e4iteks: NB! Silmakahjustuste korral ja nende ennetamiseks tuleb v\u00e4ltida poksimist [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":0,"parent":5848,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-5877","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Liikumine, sport - Diabeedikeskus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kliinikum.ee\/diabeet\/elu-diabeediga\/liikumine-sport\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Liikumine, sport - Diabeedikeskus\" \/>\n<meta property=\"og:description\" content=\"F\u00fc\u00fcsiline aktiivsus on diabeedi ravi oluline osa: Diabeediga inimestel on soovitatud olla m\u00f5\u00f5dukalt f\u00fc\u00fcsiliselt aktiivne v\u00e4hemalt 150 minutit n\u00e4dalas, n\u00e4iteks 30-minutilised aeroobsed treeningud 5 v\u00f5i enam korda n\u00e4dalas. 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Treeninguid on soovitav teha iga p\u00e4ev samal kellaajal. Diabeeti p\u00f5devad inimesed v\u00f5ivad harrastada peaaegu k\u00f5iki spordialasid nagu n\u00e4iteks: NB! Silmakahjustuste korral ja nende ennetamiseks tuleb v\u00e4ltida poksimist&hellip;","_links":{"self":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/5877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/comments?post=5877"}],"version-history":[{"count":0,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/5877\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/5848"}],"wp:attachment":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/media?parent=5877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}