Kuchita masewera olimbitsa thupi kumakuthandizani kuti muchepetse kulemera kwanu, koma mwina osati momwe mukuganizira. Mukachita masewera, kuchita masewera olimbitsa thupi sikungakuthandizeni kuchepetsa kulemera kwanu pamene mukupitirira kunenepa kwambiri - ngati zikuchitika, kafukufuku wasonyeza kuti kudula zakudya zimagwira bwino kwambiri kuposa kuyesera kuchotsa mafuta ena owonjezera pamagwiridwe owonjezereka.
Kumene kuchita masewera olimbitsa thupi kumawala kwenikweni kukuthandizani kuti mukhale wolemetsa mukangowataya .
Kuchita masewera olimbitsa thupi kumakhalanso kovuta kwambiri pa ukalamba wabwino.
Kuchita masewera olimbitsa thupi: Kulemera kwa Kunenepa ndi Kusamalira
Pano pali vuto ndi maseĊµera olimbitsa thupi monga chida cholemetsa: icho sichiwotcha zowonjezera zambiri. Mwachitsanzo, kuthamanga moyenera kwa mphindi 40 kumawotcha pafupifupi makilogalamu 400 - kuzungulira kuchuluka kwa makilogalamu monga mankhwala a keke kapena shuga labwino kwambiri.
Popeza muyenera kuyatsa makilogalamu pafupifupi 3,500 kuti mutaya piritsi imodzi, ngati muthamanga kwa mphindi makumi asanu ndi atatu kapena zisanu ndi zitatu (8) kapena zisanu ndi zisanu ndi zitatu (8) mukakwera pa pulogalamu imodzi (mukuganiza kuti mwakhala kutali ndi zopereka ndi khofi pakalipano). Ngati mukufuna kuyenda mofulumira kusiyana ndi kumenya, muyenera kuyembekezera kuwotcha pafupifupi makilogalamu 300 pamphindi 40 yomweyo pamtunda, zomwe zimapangitsa kuti zikhale zovuta kwambiri kuchoka kulemera kwina.
Chowonadi ndikuti kuchepetsa makilogalamu - kudula zidutswa za khofi ndi khofi ndi kudula mmbuyo nthawi zambiri pa chakudya chanu - kudzakuthandizani kuti mukwaniritse zolinga zanu zolemetsa mofulumira kuposa kuchita masewera olimbitsa thupi.
N'chifukwa Chiyani Tiyenera Kuchita Zochita Zonse?
Maphunziro azachipatala amasonyeza kuti mutakhala wolemera, kukhala wathanzi kwambiri kudzakuthandizani kuti musabwererenso. Izi zikhoza kukhala chifukwa ndondomeko yochita masewera olimbitsa thupi nthawi zonse imapangitsa kuti thupi lanu lizikhala ndi thupi , zomwe zikutanthawuza kuti mumatentha makilogalamu ambiri tsiku lonse - ngakhale pamene mukugona.
Mapindu ena a masewero olimbitsa thupi ndi kukalamba bwino ndi awa:
- Kusunga minofu yanu: Pamene tikukula, timakonda kutaya minofu ndikupeza mafuta. Ndipotu, pakati pa zaka 30 ndi zaka 80, pafupifupi 15 peresenti ya minofu yanu yowonda imatha, zomwe zimapangitsa kuti thupi likhale lochepa. Koma mungathe kugwiritsa ntchito masewera olimbitsa thupi kuti muthe kusunga minofu yanu ndi kusunga thupi lanu.
- Zomangamanga ndi kukonza: Pambuyo pochita thupi lanu muyenera kukonza minofu yotopa ndi kumanga zatsopano. Popeza zonsezi zimatengera zopatsa mphamvu, kuchita zambiri kungakuthandizeni kuchepetsa kulemera kwanu.
- Kupanga chimbudzi chosayenerera: N'zotheka kuti kudya pambuyo pakudya kumapangitsa kuti chimbudzi chikhale chosapindulitsa, motero kulola makilogalamu omwe akanatha kulowa mu thupi lanu kudutsa.
- Kukuthandizani kupanga zosankha zabwino: Muzichepetsa kuchepetsa nkhawa, kumakuthandizani kugona, komanso kumakupangitsani kukhala omasuka. Zonsezi zimachepetsa chizolowezi chodya bwino.
Kuchita masewera olimbitsa thupi kungathandizenso kuchepetsa mavuto anu monga matenda a mtima ndi shuga, ndipo zingakuthandizeni kuthetsa vuto lanu ngati mwapezeka kale ndi matenda aakulu. Ikhoza kukupatseni mphamvu zambiri ndipo yasonyezedwa kuti ikumbitseni umoyo wa akuluakulu.
Palibe zochitika zolimbitsa thupi kwa aliyense. Kawirikawiri, National Institutes of Health amalimbikitsa kuti akuluakulu azitha kuchita masewera olimbitsa thupi oposa 150 pa sabata iliyonse. Izi zingathe kumasulira maminiti 30 akuyenda mofulumira kasanu pa sabata.
Ngakhale kuchita masewera olimbitsa thupi kuli otetezeka kwa pafupifupi aliyense, muyenera kulankhula ndi dokotala wanu zomwe mukufuna kuchita. Angathe kukuthandizani kupanga pulogalamu yowononga zolimbitsa thupi zomwe zimaphatikizapo kuchita masewero olimbitsa thupi komanso kudya zakudya zabwino zomwe zingakuthandizeni kukwaniritsa zolinga zanu.
Zotsatira:
Evans WJ et al. Zakudya Zakudya Zolimbitsa thupi, Zochita Zolimbitsa Ndiponso Kukalamba Kwambiri. Journal of Academy of Food and Dietrotics. June 1997, p. 632-638.
National Heart, Lung ndi Blood Institute / North American Association ya Phunziro la Kulemera Kwambiri. Kufufuza Kuthandizira, Kufufuza, ndi Chithandizo cha Kuwonjezera Kunenepa Kwambiri ndi Kulemera kwa Okalamba. October 2000.
NIH Medline Plus. "Kuchita masewera olimbitsa thupi ndikofunika kwa ukalamba wathanzi." Zima za 2015: p. 2-3. Inapezeka pa intaneti pa Oct. 27, 2015.
Wilkin LD et al. Kuyerekeza kwa mphamvu zamagetsi pakati pa kuyenda ndi kuyendetsa anthu odwala thupi. Journal of Strength and Conditioning Research. April 2012; 26 (4): 1039-44.