{"id":1909,"date":"2022-11-05T05:19:24","date_gmt":"2022-11-05T05:19:24","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1909"},"modified":"2022-11-11T10:18:36","modified_gmt":"2022-11-11T10:18:36","slug":"5-diabetes-bodybuilding-benefits","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/5-diabetes-musculacao-beneficios\/","title":{"rendered":"5 benef\u00edcios da muscula\u00e7\u00e3o para pessoas com diabetes"},"content":{"rendered":"<p>Diab\u00e9ticos muitas vezes n\u00e3o conseguem ver os efeitos positivos que um estilo de vida de fisiculturismo pode ter em sua condi\u00e7\u00e3o. Neste artigo, discutirei as principais raz\u00f5es pelas quais as pessoas com diabetes devem adotar um estilo de vida de muscula\u00e7\u00e3o.<\/p>\n<p><iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/g1x2Zyk-Vzg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Mas primeiro, \u00e9 importante responder \u00e0 primeira pergunta na mente de muitos leitores.<\/p>\n<h2><b>A primeira pergunta: o que \u00e9 diabetes?<\/b><\/h2>\n<p>O termo &quot;<a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/diabetes.html\" target=\"_blank\" rel=\"noopener\">diabetes<\/a>\u201d pode se referir a qualquer uma dessas duas condi\u00e7\u00f5es:<\/p>\n<p>A diabetes tipo 1 \u00e9 muitas vezes conhecida como \u201cdiabetes insulino-dependente\u201d porque as pessoas com esta forma da doen\u00e7a necessitam de inje\u00e7\u00f5es regulares de insulina para manter os n\u00edveis normais de a\u00e7\u00facar no sangue. A insulina \u00e9 um horm\u00f4nio cr\u00edtico para a s\u00edntese de energia a partir da glicose (carboidratos) no sangue. A insulina tamb\u00e9m \u00e9 crucial para o transporte de nutrientes (gorduras, carboidratos e prote\u00ednas) para as c\u00e9lulas musculares. Este horm\u00f4nio \u00e9 produzido no corpo pelo p\u00e2ncreas. Por ser uma resposta autoimune que leva ao mau funcionamento das c\u00e9lulas do p\u00e2ncreas, o diabetes tipo 1 n\u00e3o pode ser evitado. Isso geralmente ocorre entre as idades de 8 e 12 anos (embora tenham sido relatados casos em que isso acontece muito mais tarde).<\/p>\n<p>O diabetes tipo 2, por outro lado, pode ser controlado sem inje\u00e7\u00f5es de insulina, uma vez que resulta de uma falha das c\u00e9lulas em responder adequadamente \u00e0 insulina. A insensibilidade \u00e0 insulina, muitas vezes conhecida como baixa sensibilidade \u00e0 insulina, \u00e9 o termo m\u00e9dico para esse problema. Quando as c\u00e9lulas se recusam a responder ao horm\u00f4nio insulina, o indiv\u00edduo n\u00e3o apenas experimenta uma gera\u00e7\u00e3o de energia pobre, mas tamb\u00e9m come\u00e7a a ganhar peso porque os nutrientes n\u00e3o est\u00e3o sendo fornecidos \u00e0s regi\u00f5es corretas. Quando o corpo detecta que as c\u00e9lulas n\u00e3o est\u00e3o recebendo insulina suficiente, ele responde produzindo mais insulina. Como resultado, as c\u00e9lulas da pessoa se tornam mais resistentes aos efeitos dos alimentos e sua gordura corporal continua a aumentar, independentemente do que coma.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1965 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/diabetes-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Como combater o diabetes com treinamento de muscula\u00e7\u00e3o<\/b><\/h2>\n<p>Na batalha contra o diabetes, a dedica\u00e7\u00e3o de um fisiculturista a um estilo de vida saud\u00e1vel pode ser inestim\u00e1vel. A seguir, falarei sobre como adotar um estilo de vida de muscula\u00e7\u00e3o pode melhorar sua sensibilidade \u00e0 insulina e como seu corpo usa glicose (carboidratos).<\/p>\n<h2><b>Benef\u00edcios da muscula\u00e7\u00e3o para pessoas com diabetes<\/b><\/h2>\n<p>Diab\u00e9ticos tipo 2 podem colher v\u00e1rias recompensas adotando um estilo de vida de muscula\u00e7\u00e3o.<\/p>\n<h3>#1. A sensibilidade \u00e0 insulina e a toler\u00e2ncia \u00e0 glicose s\u00e3o aprimoradas pelo exerc\u00edcio de muscula\u00e7\u00e3o:<\/h3>\n<p>O fisiculturismo parece ser particularmente \u00fatil para aqueles com diabetes tipo 2 (que responde por cerca de 90% de todas as ocorr\u00eancias de diabetes), aumentando a sensibilidade \u00e0 insulina e atacando o problema que a causa. No entanto, os diab\u00e9ticos tipo 1 tamb\u00e9m ganham, pois geralmente requerem menos insulina para manter os n\u00edveis normais de a\u00e7\u00facar no sangue.<\/p>\n<h3>#2. A necessidade de contar com a glicose como fonte de energia aumenta durante o treinamento de muscula\u00e7\u00e3o:<\/h3>\n<p>A massa muscular pode ser aumentada com um treinamento m\u00ednimo de muscula\u00e7\u00e3o (por exemplo, 30 a 40 minutos tr\u00eas vezes por semana). Ter mais m\u00fasculos requer mais glicose para alimentar as atividades di\u00e1rias e o esfor\u00e7o f\u00edsico. Como resultado, o diab\u00e9tico tipo 1 pode reduzir sua dose de insulina (n\u00edveis mais baixos de glicose permitem uma dose menor de insulina para controlar o restante). Os exerc\u00edcios de constru\u00e7\u00e3o muscular n\u00e3o apenas melhoram a sensibilidade \u00e0 insulina, mas o componente de exerc\u00edcios aer\u00f3bicos tamb\u00e9m ajuda na elimina\u00e7\u00e3o de glicose.<\/p>\n<h3>#3. As dietas de muscula\u00e7\u00e3o ir\u00e3o ajud\u00e1-lo a manter n\u00edveis saud\u00e1veis de a\u00e7\u00facar no sangue:<\/h3>\n<p>O monitoramento regular dos n\u00edveis de a\u00e7\u00facar no sangue \u00e9 essencial para o sucesso na <a href=\"https:\/\/anabolic-coach.com\/pt\/musculacao-dieta-arrancar\/\" target=\"_blank\" rel=\"noopener\">muscula\u00e7\u00e3o<\/a>, e isso pode ser alcan\u00e7ado atrav\u00e9s de um planejamento diet\u00e9tico cuidadoso. A maior parte de sua ingest\u00e3o de carboidratos deve vir de fontes de libera\u00e7\u00e3o lenta \/ rica em fibras, como batata-doce, aveia, vegetais como br\u00f3colis e feij\u00e3o verde e arroz integral. Excelentes fontes de prote\u00edna incluem ovos, peixes como salm\u00e3o do Atl\u00e2ntico e atum, carnes magras como peru e frango, bem como cortes magros de carne bovina e clara de ovo.<\/p>\n<p>Para aumentar a sensibilidade \u00e0 insulina e manter os n\u00edveis de a\u00e7\u00facar no sangue est\u00e1veis, consuma uma dieta com uma quantidade moderada de gorduras saud\u00e1veis, como as encontradas no azeite extra virgem, \u00f3leo de linha\u00e7a e salm\u00e3o (\u00f3leos de peixe). Acho que comer refei\u00e7\u00f5es menores e mais frequentes com uma quebra de macronutrientes de gorduras boas 20%, prote\u00edna 40% e carboidratos 40% s\u00e3o os mais eficazes.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1967 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/healthy-food-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#4. Voc\u00ea pode melhorar a capacidade do seu corpo de usar insulina e eliminar a glicose usando certos suplementos de muscula\u00e7\u00e3o:<\/h3>\n<p><a href=\"https:\/\/anabolic-coach.com\/pt\/como-os-fisiculturistas-ficam-musculos-maiores-rapido\/\" target=\"_blank\" rel=\"noopener\">Construindo m\u00fasculos<\/a> efetivamente exige um alto n\u00edvel de sensibilidade \u00e0 insulina e utiliza\u00e7\u00e3o nutricional. \u00c9 por isso que aumentar o metabolismo da insulina atrav\u00e9s da suplementa\u00e7\u00e3o \u00e9 t\u00e3o importante para os fisiculturistas. Aqui est\u00e1 uma lista de suplementos eficazes:<\/p>\n<ul>\n<li>\u00c1cido alfa-lip\u00f3ico: O \u00e1cido alfa-lip\u00f3ico \u00e9 excelente para aumentar a sensibilidade \u00e0 insulina. Juntamente com uma bebida de prote\u00edna\/carboidrato p\u00f3s-treino, voc\u00ea tamb\u00e9m pode tomar cerca de 400 mg de \u00e1cido alfa-lip\u00f3ico.<\/li>\n<\/ul>\n<ul>\n<li>Picolinato de cromo: Isso \u00e9 excelente para aumentar a sensibilidade \u00e0 insulina, manter os n\u00edveis de a\u00e7\u00facar no sangue est\u00e1veis e facilitar a fun\u00e7\u00e3o do p\u00e2ncreas. Nos dias de descanso, pode tomar cerca de 200 mg ao pequeno-almo\u00e7o e, ap\u00f3s o treino, pode consumir um batido de prote\u00ednas\/carboidratos.<\/li>\n<\/ul>\n<ul>\n<li>Extrato de folha de Gymnema sylvestre: Isso \u00e9 \u00fatil para manter um n\u00edvel saud\u00e1vel de a\u00e7\u00facar no sangue. 400 miligramas (mg) tr\u00eas vezes ao dia \u00e9 o ideal.<\/li>\n<\/ul>\n<ul>\n<li>Sulfato de vanadil: No in\u00edcio dos anos 90, este suplemento estava em alta demanda devido \u00e0 sua efic\u00e1cia como imitador de insulina e sua capacidade de aumentar a utiliza\u00e7\u00e3o da glicose. Enquanto meados da d\u00e9cada de 1990 marcou seu decl\u00ednio, no entanto, a efic\u00e1cia deste suplemento foi repetidamente demonstrada. Voc\u00ea pode tomar cerca de 7,5 mg de sulfato de vanadil em cada refei\u00e7\u00e3o rica em carboidratos.<\/li>\n<\/ul>\n<ul>\n<li>Vitamina C: Ironicamente, a vitamina C e a vitamina E trabalham juntas para reduzir os n\u00edveis de a\u00e7\u00facar no sangue. Os efeitos protetores da vitamina C se estendem aos rins, al\u00e9m de reduzir os n\u00edveis de cortisol. Voc\u00ea pode tomar tr\u00eas doses de 1.000 miligramas de vitamina C diariamente.<\/li>\n<\/ul>\n<h3>#5. O descanso \u00e9 muito importante:<\/h3>\n<p>Quando as pessoas n\u00e3o dormem o suficiente, seus c\u00e9rebros ficam excessivamente ocupados, o que impede o p\u00e2ncreas de produzir insulina suficiente. Portanto, tente dormir pelo menos 8 horas por dia.<\/p>\n<h2><b>Precau\u00e7\u00f5es de treinamento de diabetes e muscula\u00e7\u00e3o<\/b><\/h2>\n<p>Aqueles com <a href=\"https:\/\/www.diabetes.co.uk\/building-muscle-with-diabetes.html\" target=\"_blank\" rel=\"noopener\">diabetes<\/a> que praticam muscula\u00e7\u00e3o devem estar cientes da necessidade de tomar as seguintes medidas de seguran\u00e7a:<\/p>\n<p><strong>#1.<\/strong> Informe-se sobre seus n\u00edveis de a\u00e7\u00facar antes e depois do exerc\u00edcio. Se o seu n\u00edvel de a\u00e7\u00facar no sangue estiver muito alto ou muito baixo antes do exerc\u00edcio, voc\u00ea pode querer adiar at\u00e9 que se estabilize. N\u00e3o tome nenhuma a\u00e7\u00e3o at\u00e9 que seu n\u00edvel de a\u00e7\u00facar no sangue esteja entre 100 e 120 mg\/dl.<\/p>\n<p><strong>#2.<\/strong> Tenha em mente que<a href=\"https:\/\/anabolic-coach.com\/pt\/6-segredos-de-treinamento-de-construcao-muscular\/\" target=\"_blank\" rel=\"noopener\"> exerc\u00edcio<\/a> \u00e9 mais eficaz quando a temperatura est\u00e1 entre 70 e 75 graus Fahrenheit, ent\u00e3o tente evitar se exercitar em temperaturas mais baixas ou mais altas que isso. Temperaturas moderadas s\u00e3o ideais para o fisiculturista diab\u00e9tico por causa da fun\u00e7\u00e3o que a temperatura desempenha em como<\/p>\n<p>&nbsp;<\/p>\n<p>o corpo processa o a\u00e7\u00facar no sangue.<\/p>\n<p><strong>#3.<\/strong> Mantenha os n\u00edveis de a\u00e7\u00facar no sangue est\u00e1veis bebendo \u00e1gua antes, durante e ap\u00f3s o exerc\u00edcio para evitar que a temperatura do corpo aumente muito.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1968 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/closeupportraitofayoungs_643388-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><strong>#4.<\/strong> Tenha alguns lanches \u00e0 m\u00e3o: se voc\u00ea come\u00e7ar a sentir hipoglicemia, uma barra de prote\u00edna e tr\u00eas comprimidos de glicose podem salvar vidas (baixo n\u00edvel de a\u00e7\u00facar no sangue). Sensa\u00e7\u00f5es de fome, tremores, tonturas, confus\u00e3o, irritabilidade e sudorese s\u00e3o todos sintomas de hipoglicemia. Pare de se exercitar e tente regular o a\u00e7\u00facar no sangue comendo tr\u00eas comprimidos de glicose e uma barra de prote\u00edna 10 minutos depois, se isso acontecer com voc\u00ea. Depois de esperar 15 minutos, fa\u00e7a outra leitura de glicose. N\u00e3o reinicie o exerc\u00edcio se o seu n\u00edvel de glicose no sangue estiver abaixo de 100 mg\/dl.<\/p>\n<p><strong>#5.<\/strong> Coma um almo\u00e7o rico em prote\u00ednas e carboidratos complexos ap\u00f3s o treino: Fisiculturistas competentes entendem a necessidade de reabastecer ap\u00f3s o treino. Para iniciar os processos de recupera\u00e7\u00e3o, reparo e crescimento imediatamente ap\u00f3s o exerc\u00edcio, os estoques de glicog\u00eanio e os pools de amino\u00e1cidos devem ser reabastecidos. O aumento da absor\u00e7\u00e3o de glicose pelos m\u00fasculos logo ap\u00f3s o t\u00e9rmino do treino, enquanto o corpo luta para repor o glicog\u00eanio, \u00e9 outra raz\u00e3o pela qual o fisiculturista diab\u00e9tico deve ter a refei\u00e7\u00e3o p\u00f3s-treino.<\/p>\n<h2><b>Para concluir<\/b><\/h2>\n<p>Estou escrevendo isso na esperan\u00e7a de que qualquer pessoa com diabetes que ainda n\u00e3o seja fisiculturista possa mergulhar depois de ler isso. Se voc\u00ea j\u00e1 \u00e9 fisiculturista, deve a quem sofre desta terr\u00edvel doen\u00e7a divulgar que a muscula\u00e7\u00e3o pode ser um poderoso aliado na luta contra ela.<\/p>","protected":false},"excerpt":{"rendered":"<p>Diab\u00e9ticos muitas vezes n\u00e3o conseguem ver os efeitos positivos que um estilo de vida de fisiculturismo pode ter em sua condi\u00e7\u00e3o. Neste artigo, discutirei as principais raz\u00f5es pelas quais as pessoas com diabetes devem adotar um estilo de vida de muscula\u00e7\u00e3o. Mas primeiro, \u00e9 importante responder \u00e0 primeira pergunta na mente de muitos leitores. A primeira pergunta: o que [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/5-diabetes-musculacao-beneficios\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":1983,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,71],"tags":[],"class_list":{"0":"post-1909","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-medical","8":"category-supplements"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Bodybuilding Benefits for People with Diabetes - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Diabetics often fail to see the positive effects that a bodybuilding lifestyle can have on their condition. 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