ডায়াবেটিস এবং শারীরিক পরিশ্রম

wek¦e¨vcx g„Zz¨i PZz_© KviY wn‡m‡e GLb kvixwiK  cwikÖ‡gi Afve‡K `vqx Kiv n‡”Q| w`‡b w`‡b Avgv‡`i KvwqK cwikªg cÖ‡qvRb dywi‡q hv‡”Q|Ava~wbK weÁv‡bi bvbvwea Avwe¯‹v‡ii d‡j AwaKvsk KvRKg© h‡š¿i mvnv‡h¨ m¤úbœ nq|hvZvqv‡Zi Rb¨ nvUuvnvwUi cÖ‡qvRb Avi nqbv|d‡j ‡`‡k †`‡k Ajm  Av‡qkx gvby‡li msLv †e‡oB P‡j‡Q|kvixwiK cwikÖ‡gi Afv‡e AmsµvgK †ivM e¨vwa  †hgb-ü`‡ivM, Wvqv‡ewUm, D”Pi³Pvc,K¨vbmvi BZ¨vw`i cÖ‡Kvc evo‡Q|‡h mKj  AmsµvgK †ivMe¨vwai m‡½ kvixwiK  cwikÖ‡gi IZ†cÖvZ m¤úK© i‡q‡Q ,Zv‡`i g‡a¨ Wvqv‡ewUm †gwjUvm AZ¨šÍ ¸iyZ¡c~Y© |

Wvqv‡ewUm †gwjUvm Avgv‡`i AwZ cwiwPZ GKwU `xN©‡gqv`x AmsµvgK †ivM|Avgv‡`i kix‡i AMœvkq bv‡g GKwU MÖwš’ Av‡Q|Gi †_‡K Bbmywjb bvgK ni‡gvb †ei nq,hvi Afv‡e ev AKvh©KvwiZvi Rb¨ Wvqv‡ewUm n‡q _v‡K |Wvqv‡ewUm †gwjUvm g~jZ `yÕai‡bi Ñ UvBc- 1 Ges UvBc-2|evsjv‡`‡k UvBc -1 Wvqv‡ewUm †ivMxi msL¨v LyeB Kg | UvBc-1 Wvqv‡ewUm G AMœvk‡qi Bbmywjb ˆZwii †Kvl¸wj webó nI qvi Kvi‡b kix‡i Bbmywjb cÖvq _v‡Kbv| UvBc-2 Wvqv‡ewU‡m AvK&ªvšÍ‡`i msLvB Avgv‡`i †`‡k †ewk|G ai‡bi Wvqv‡ewUm ïiƒ  nq Pwjøk eQi eq‡mi ci|Z‡e KLbI KLbI Av‡MI n‡Z cv‡i|g~jZ UvBc Ñ2 Wvqv‡ewUm Gi m‡½ Ava~wbK kni †Kw›`ªK Rxebh vÎv Ges †`‡ni IR‡bi e„w× RwoZ |MÖvgv‡j kZKiv 8 ‡_‡K 20 Rb GB ai‡bi Wvqv‡ewUm G AvµvšÍ |UvBc -2 Wvqv‡ewU †mi †ivMxi kix‡i  Bbmywjb _vK‡jI Zv h_vhZ KvR Ki‡Z cv‡ibv|

Wvqv‡ewUm ‡gwjUvm wPwKrmvi g~j welq †ivMxi Rxeb hvÎvq  cwieZ©b Avbv|GLv‡b we‡kl K‡i bRi w`‡Z nq Ñ

·       LvIqv `vIqv

·       wbqwgZ kvixwiK cwikÖg Ges e¨vqvg Kiv

·       wbqwgZ Ilya †meb Kiv

Wvqv‡ewUm †gwjUvm wbqš¿‡b LvIqv `vIqv Ges Ily‡ai cvkvcvwk kvixwiK cwikÖg  Ges e¨vqv‡gi f~wgKv AZ¨bÍ MyiæZ¡c~Y© |kvixwiK cwikÖg Ges e¨vqv‡gi DcKvixZv mg~‡ni g‡a¨  D‡jøL‡hvM¨ n‡”Q t  

·       i‡³ Møy‡Kv‡Ri gvÎv wbqš¿‡b iv‡L

·       Bbmywj‡bi Kvh©KvixZv evovq

·       Wvqv‡ewU‡mi Ily‡ai cª‡qvRbxqZv Kgvq

GQvov mvwe©Kfv‡e kvixwiK cwikÖg Ges e¨vqvg Ki‡j AviI bvbvwea DcKvi nq|‡hgb-

·       ü`wc‡Ûi i³ cwimÂvjb ev‡o

·       kix‡i †g‡`i cwigvY K‡g

·       i‡³i fv‡jv †Kv‡j‡óij (HDL)   cwigvY ev‡o Avi UªvBwMømvivB‡Wi cwigvY K‡g |

·       AbyPwµKv mg~‡ni RgvU evavi cÖeYZv K‡g

·       mywb`ªv Avb‡Z mvnvh¨ K‡i

·       nv‡oi ÿq Kgvq Ges evZ wbeviY K‡i

·       ¯Í b Ges A‡¯¿i K¨vbmvi cÖwZ‡iva K‡i

·       gvbwmK welbœZv Kgv‡Z mvnvh¨ K‡i

·       gw¯Í‡¯‹i ¯§„wZåskZv ‡iva K‡i|

GLb cÖkœ n‡”Q kvixwiK cwikÖg Ges e¨vqv‡gi cÖK…wZ †Kgb n‡e ? mvaviYZ kvixwiK cwikªg `yÕai‡bi n‡q _v‡K Ñ

1.     A¨v‡ivweK kixi PP©v t GUv AvKvi wZb iKgÑ

·       nvjKv cÖK„wZi

·       ga¨g  ZxeªZvi Ges

·       fvix kixiPP©v|

2.     eje„w×KviK e¨vqvg|

A¨v‡ivweK kixi PP©v t

·       nvév cªK…wZi kixiPP©vÑ

Gi g‡a¨ Avgv‡`i ‰`bw›`b Kvh©µg AšÍf©~³|‡hgb ivbœv Kiv, evRvi Kiv,Kvco Bw¯¿ Kiv BZ¨vw`|   nvjKv cªK…wZi kvixwiK cwikÖg Ki‡j ü`¯úb Lye GKUv ev‡obv |

·       gvSvwi cÖK…wZi kixiPP©vÑ

Gi d‡j ü`¯ú›`b ev‡o Ges cÖPyi Nvg S‡i, wKš‘ e¨vqvgKvix ¯^vfvweKfv‡e K_vevZ©v ej‡Z cv‡i | mvaviYZ cÖwZ wgwb‡U †Kv†bv cyiæl 92 †_‡K 102 K`g nvuU‡j Ges †Kv‡bv gwnjv 91 †_‡K 115 K`g nvuUP‡j gvSvwi cÖK…wZi kixiPP©v nq|GQvov b„Z¨, ev‡¯‹Uej †Ljv ,N›Uvq 5-9 gvBj mvB‡Kj Pvjv‡bv,Mjd †Ljv, gvSvwi MwZi muvZvi , †Uwej †Uwbm  †Ljv BZ¨vw` gvSvwi cÖK…wZi kixiPP©vi D`vniY|G ai‡bi cwikÖ‡g cÖwZ wgwb‡U 3 †_‡K 7 K¨vjwi kw³ LiP nq |

·       fvix e¨vqvgÑ

`yB wgwb‡U gvSvwi  cÖK…wZi †h‡Kv‡bv kixiPP©v ev Zvi Zzj¨ cwikªg GK wgwb‡U Kiv n‡j Zv fvix kixiPP©v wnmv‡e MY¨ nq |Gi d‡j cÖwZ wgwb‡U 7 K¨vjwii ‡ewk Pwe© ev MøvB‡Kv‡Rb ÿq nq | D`vniY Ñ N›Uvq 4 gvB‡ji †ewk MwZ‡Z nuvUv , cÖwZ‡hvwMZvgyjK dzUej wKsev ev‡¯‹Uej †Ljv,`wo jvdv‡bv, eyKWb †`qv ,`ªæZ muvZvi KvUv BZ¨vw`|

eje„w×KviK e¨vqvg

eje„w×KviK e¨vqvg Kivi mgq kix‡ii mKj †ckxi PP©v n‡q _v‡K| †hgb Ñfv‡ivËjb, †hvM e¨vqvg BZ¨vw`|

wewfbœ ai‡bi kvixwiK cwikÖg Ges e¨vqvg m¤ú‡K© Rvbvi ci Avgv‡`i GLb hv g‡b ivL‡Z n‡e Zv n‡”Q Kvi Rb¨ KZUyKz e¨vqvg KiYxq|m¤úªwZ wek¦ ¯^v¯’¨ms¯’vi Global Recommendation on physical activities for health –G wel‡qi my¯úó w`K wb‡`©kbv †`qv n‡q‡Q|D³ w `K wb‡`©kbvq eqm †f‡` wZb ai‡bi kvixwiK cwikÖ‡gi mycvwik Kiv n‡q‡Q|

Ø    5 †_‡K 17 eQi eqmx wkï I wK‡kvi‡`i Rb¨t

GB eq‡mi wkï ÑwK‡kvi‡`i ü`wcÛ , dzmdzm ,‡ckx ,nvo BZ¨vw`i my¯_Zvi Rb¨ Ges `ytwPšÍv  I welbœZv †iva Kivi Rb¨ †h †Kvb ai‡bi wb‡`©vl µxov ,cwiKwíZ kixiPP©v Ges e¨vqvg Kivi mycvwik Kiv n‡q‡Q|GUv Zviv evmv, ¯‹yj ,cvovi gv‡V wKsev K¬v‡e Ki‡Z cv‡i  |

·       5 †_‡K 17 eQi eqmx wkï ÑwK‡kvi‡`i cÖwZw`b Kgc‡ÿ 60 wgwbU gvSvwi †_‡K fvix gvÎvi kixiPP©v Ki‡Z n‡e|

·       Gi †P‡q †ewk kixiPP©v Ki‡j evowZ DcKvi  ‡`q |G‡`i A¨v‡ivweK e¨vqvg †ewk Kiv DwPZ|Z‡e mßv‡n wZb w`b eje„w×KviK e¨vqvg Kiv †h‡Z cv‡i|

Ø    18 †_‡K 65 eQi eqmx‡`i Rb¨Ñ

 GB eq‡mi bvix - cyiæl †h ‡Kvb we‡bv`bg~jK Ges Aemi mg‡qi kvixwiK cwikÖg Ki‡Z cv‡i|‡hgb nvuUv,mvB‡Kj Pvjv‡bv ,muvZvi KvUv BZ¨vw`| G‡`i  ü`wcÛ , dzmdzm,‡ckx ,nvo BZ¨vw`i my¯_Zv wbwðZ Kivi Rb¨ ,gvbwmK Aw¯’iZv I welbœZv jvN‡ei Rb¨ Ges AmsµvgK e¨ vwa cªwZ‡iv‡ai Rb¨ Ñ

·       cÖwZ mßv‡n Kgc‡ÿ 150 wgwbU gvSvwi  A_ev 75 wgwbU fvix gvÎvi kixiPP©v Kiv DwPZ|Gi mgZzj¨ e¨vqvg gvSvwi Ges  fvix kixiPP©vi mgš^‡q Kiv †h‡Z cv‡i|

·       A¨v‡ivweK kixiPP©v cªwZevi Kgc‡ÿ 10 wgwbU K‡i evi evi Kiv †h‡Z cv‡i |

·       AwaKZi kvixwiK DcKvixZv †c‡Z n‡j mßv‡n Kgc‡ÿ 300 wgwbU  gvSvwi Ges 150 wgwbU fvix e¨vqvg Ki‡Z n‡e|

·       mß v‡n Kgc‡ÿ 2 w`b ej e„w× KviK e¨vqvg Kiv DwPZ|

Ø    65 eQ‡ii †ewk eqmx‡`i Rb¨Ñ

GB eq‡mi bvix - cyiæl †h ‡Kvb we‡bv`bg~jK Ges Aemi mg‡qi kvixwiK cwikÖg Ki‡Z cv‡i|‡hgb nvuUv,mvB‡Kj Pvjv‡bv ,muvZvi KvUv BZ¨vw`| G‡`i  ü`wcÛ , dzmdzm ,‡ckx ,nvo BZ¨vw`i my¯_Zv wbwðZ Kivi Rb¨ ,gvbwmK Aw¯’iZv I welbœZv jvN‡ei Rb¨ Ges AmsµvgK e¨vwai SuzwK Kgv‡bvi Rb¨ Ñ

·       cÖwZ mßv‡n Kgc‡ÿ 150 wgwbU gvSvwi  A_ev 75 wgwbU fvix gvÎvi kixiPP©v Kiv DwPZ|

·       A¨v‡ivweK kixiPP©v cªwZevi Kgc‡ÿ 10 wgwbU K‡i evi evi Kiv †h‡Z cv‡i |

·       AwaKZi kvixwiK DcKvixZv †c‡Z n‡j mßv‡n Kgc‡ÿ 300 wgwbU  gvSvwi Ges 150 wgwbU fvix e¨vqvg Ki‡Z n‡e|

·       GB eq‡mi e„ׇ`i fvimvg¨ iÿvi ÿgZv evov‡bvi Rb¨ Ges c‡o hvIqv cÖwZ‡iva Kivi Rb¨ mßv‡n Kgc‡ÿ 3 w`b e¨vqvg Kiv DwPZ|

·       ej e„w× KviK e¨vqvg mß v‡n Kgc‡ÿ 2 w`b Kiv DwPZ|

·       ‡KD hw` G cwigvY kvixwiK cwikªg I e¨vqvg Ki‡Z bv cv‡i ,Z‡e mÿgZv Abymv‡i hZUzKz e¨vqvg Ki‡Z cv‡i ,ZvB Ki‡e|

g‡b ivL‡Z n‡e ,‡h †Kvb cwigvY kvixwiK cwikÖg wKsev e¨vqvgB kix‡ii Rb¨ DcKvix| cÖwZw`b Kgc‡ÿ 10 wgwbU A_ev mß v‡n Kgc‡ÿ 75 wgwb‡Ui †ewk gvSvwi gvÎvi e¨vqv‡gi ¯^v¯’¨Ki fzwgKv i‡q‡Q|

Wvqv‡ewU‡mi †ivMx‡`i GKwU Avk•ÿv AwZwi³ e¨vqvg Ki‡j i‡³ Møy‡Kv‡Ri gvÎv K‡g hv‡e| GRb¨-

·       e¨vqvg ïiy Kivi Av‡M m‡PZb  _vK‡Z n‡e |

·       cÖ‡qvR‡b Lvev‡ii cwigvY Ges Ily‡ai gvÎv ms‡kvab Ki‡Z n‡e|

·       mvaviYZ 30 wgwb‡Ui Kg e¨vqvg Ki‡j Bbmywj‡bi gvÎv Kgv‡bvi cÖ‡qvRb nqbv| Z‡e 30 wgwb‡Ui †ewk e¨vqvg Ki‡j Bbmywj‡bi cwigvY 10-20% Kgv‡Z nq |

GQvov e¨vqvg Ki‡j cvwb k~Y¨Zvi Avk•ÿv _v‡K| GRb¨ e¨vqvg Ki‡j 1 †_‡K 2 Møvm cvbxq AwZwi³ cvb Kiv DwPZ| AwZwi³ Mig Ges f¨vcmv cwi‡e‡k e¨vqvg Kiv DwPZ bq|

‡h mKj Wvqv‡ewU†mi †ivMx‡`i ü`‡ivM ,D”Pi³Pvc ,‡Pv‡Li mgm¨v ,¯œvq~ †ivM, wKWwbi mgm¨v BZ¨vw` i‡q‡Q Zviv e¨vqvg kyiæ Kivi Av‡M wPwKrm‡Ki civgk© MÖnY Kiv DwPZ|

kvixixK e¨vqvg m¤ú‡K© K‡qKwU fyj aviYvi K_v ejv `iKviÑ

·       e¨vqvg Ki‡j AembœZv Av‡m

·       mKj e¨vqvgB mgvb DcKvix

·       eqm †ewk n‡j e¨vqvg Kivi `iKvi †bB

·       e¨vqvg Ki‡Z n‡j A¨v_‡jU n‡Z nq

·       e¨vqvg Ki‡Z n‡j A‡bK mgq `iKvi|

Dc‡ii aviYvmg~‡ni †KvbwUB mwVK bq| Avcwb cÖwZw`b 8 N›Uv Nygvb Avi 8 N›Uv KvR K‡ib | evKx 8 N›Uv †_‡K 30 wgwbU mgq †ei Ki‡j Zv KZUzKz Ñ gvÎ 6% |GB 6% mgq †`Iqv wK LyeB KwVb KvR ? A_P Zvi g~j¨ Avcbvi Rxeb  AKv‡j w`‡q cwi‡kva Ki‡Z nq |