Bwanji ngati pali chinthu chimodzi chimene mungachite kuti mukhale ndi moyo wautali, kukhala ndi mphamvu zambiri, zomwe zingapewere matenda a mtima, khansara, kupwetekedwa, ndi kuvulala - zonsezi zikukulitsa moyo wanu wa kugonana, maganizo, kudzidalira, ndi chifaniziro cha thupi. Kodi mungachite zimenezo? Chinthu chimodzicho chiripo. Tsoka ilo, pali ambiri a ife omwe sitikugwiritsa ntchito mwayiwu.
Kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zochepa zimene mungachite zomwe zingasinthe mbali iliyonse ya moyo wanu, thupi lanu, ndi malingaliro anu.
Ngati muli ngati ambiri a ife, zimakhala zovuta kuti mupeze zolimbikitsa kuchita masewera olimbitsa thupi, koma kulingalira za momwe zingasinthire moyo wanu kungakhale zomwe mukufunikira kuti mutengepo.
Zochita Zolimbitsa Thupi Zimakuthandizani Kutaya Kunenepa ndi Kuteteza Kunenepa Kwambiri
Kuwonjezera pa kuyang'ana kalori yanu, maphunziro amasonyeza kuti zochita zolimbitsa thupi ndi chimodzi mwa zida zamphamvu kwambiri zowonongeka. Mafuta amene mumapaka panthawi ya maphunziro a cardio ndi mphamvu amakuthandizani kuchepa thupi, kupewa kutaya phindu, komanso kupeŵa kunenepa kwambiri .
Izi ndizofunika kwambiri chifukwa chakuti kunenepa kwambiri kapena kunenepa kungakuike pa chiopsezo cha matenda osiyanasiyana monga mtundu wa shuga, matenda a mtima, kuthamanga kwa magazi, mitsempha yambiri, kukhumudwa, kudzidalira, ndi zina zambiri.
Chitetezo Chingakutetezeni Kuchokera ku Matenda a Mtima
Matenda a mtima ndiwo omwe amachititsa anthu kufa ku America. Kuchita masewera olimbitsa thupi kumakutetezani ku matenda a mtima, kungasinthe momwe mtima wanu umagwirira ntchito, kuupangitsa kukhala wolimba, wogwira ntchito bwino, komanso wokhoza kugwira ntchito pamene mukukalamba.
Chofunika kwambiri ndikuti kuchita masewera olimbitsa thupi, mosasamala kanthu kuti mumataya thupi, mukhoza kupanga kusiyana. Kugwiritsa ntchito mtima wanu kungayambe ndi mphindi zochepa chabe zochita masewera olimbitsa thupi masiku ambiri a sabata. Kukhala wokangalika kungakuthandizeninso kupeŵa zinthu zomwe zimapweteka mtima wanu, monga kunenepa kwambiri, kuthamanga kwa magazi, kapena kukhala opsinjika kwambiri.
Kuchita masewera olimbitsa thupi kungakuthandizenso kuti mutuluke m'mitima ya mtima ndikupewa kapena kuchepetsa mavuto a mtima wamtsogolo.
Kupewa ndi Kuteteza shuga
Pa matenda onse omwe timadwala nawo, matenda a shuga angakhale odetsa nkhawa kwambiri. Mwachidule, matenda a shuga amakhudza momwe thupi lanu limaperekera chakudya. Thupi lanu silingathe kusokoneza shuga, zomwe zimayambitsa makasitomala apamwamba komanso mavuto omwe amatha ngati matenda a mitsempha, kufooka kwa impso, mavuto a masomphenya, matenda a mtima ndi kupsinjika maganizo.
Chowopsa chachikulu chopeza matenda a shuga a mtundu wa 2 ndi ochepa kwambiri, ndi chifukwa chimodzi chomwe kuchita masewera olimbitsa thupi ndi chida champhamvu kwambiri. Kuchita masewera olimbitsa thupi kumawathandizanso kuchepetsa magazi m'magazi komanso kumapangitsa kuti insulini imve mphamvu. Ndipotu, kafukufuku wina wasonyeza kuti maphunziro apamwamba kwambiri angapangitse munthu kukhala ndi matenda a shuga chifukwa cha matenda a shuga, ndipo wina anapeza kuti kuwonjezera minofu kumathandizira kuchepetsa shuga komanso kuchepetsa chiopsezo cha matenda a shuga.
Kuchita Zochita Kulimbitsa Moyo Wanu Wogonana
Timagula kuti simunaganize kuti kugunda pamtunda kungakhale ndi zotsatirazi. Zingamveke ngati zowonjezera, koma kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhale ndi moyo wogonana. Pali mndandanda wautali wa mapindu omwe angapangire m'chipinda, kuphatikizapo:
- kuonjezera kugonana ndi chisangalalo
- kuwonjezera kugonana; kugonana nthawi zambiri
- chikhutiro chogonana chambiri
- mavuto ochepa ndi erectile operewera
Ndondomeko yowonetsera thanzi ingathandizenso kudzidalira kwambiri komanso kukhala ndi chidaliro, zikhalidwe ziwiri zomwe zimakokera anthu kwa inu, mwathupi ndi m'maganizo. Ndipo musaiwale, kugonana kumatentha mafuta. Munthu wokwana mapaundi 150 akhoza kutentha pafupifupi makilogalamu 72 panthawi 15 yogonana mwamphamvu. Pitani kwa ola limodzi ndipo mutentha mafuta okwana 288.
Kuchita Zambiri Kumachepetsa Kuthamanga kwa Magazi
Kuthamanga kwa magazi, komwe kumaonedwa kuti ndiposa 149/90 mm Hg, kumathandizira ku matenda osiyanasiyana, kuphatikizapo matenda a mtima, stroke, ndi congestive mtima kulephera.
Kutaya thupi ndi kuyang'ana mchere wanu ndi kumwa mowa ndi njira zabwino zothetsera kuthamanga kwanu kwa magazi, ndipo kafukufuku apeza kuti 3 mpaka 5 kupititsa patsogolo mlungu umodzi (mphindi 30 mpaka 60) ndikwanira kuchepetsa kuthamanga kwa magazi. Kuchita masewera olimbitsa thupi nthawi zonse kungakutetezeni kuti musayambe kuthamanga kwa magazi, zomwe zingakhale zovuta pamene tikukula.
Kuchita Zochita Kumakupangitsani Kukhala Osasamala
Kuchita masewera olimbitsa thupi kumalimbitsa thupi lanu, lingalimbikitsenso malingaliro anu. Kafukufuku wina anapeza kuti kuchita masewera olimbitsa thupi moyenera ndi akuluakulu kungachepetse vuto la kuchepa kwa chidziwitso ndi 30 peresenti mpaka 40 peresenti.
Akatswiri ena amakhulupirira kuti kuchita maseŵera olimbitsa thupi kumatha kuchititsa kuti maganizo athu akhale ovuta chifukwa amachititsa kuti thupi liziyenda bwino komanso ubongo, zomwe zimakulimbikitsani kwambiri komanso kuziganizira.
Kuchita masewera olimbitsa thupi kungatiteteze ku matenda a Alzheimer's. Mu kafukufuku wina, ofufuza adapeza kuti akuluakulu omwe amachita masewera katatu pa sabata sangathe kuchepetsa matenda a dementia.
Kuchita masewera olimbitsa thupi kungakupangitseni kukhala opindulitsa kuntchito. Anthu omwe amachita masewerawa tsiku ndi tsiku amachita bwino, amayendetsa nthawi yawo mogwira mtima, ndipo amaganiza bwino.
Kuchita Zochita Kumakupatsani Mphamvu Zambiri
Zingakhale zodabwitsa, koma ngati mwakhala mutatopa kwambiri kuti musamapite kuntchito, kuchita masewera olimbitsa thupi ndi chinthu chimodzi chomwe chingakupulumutseni. Kugona mokwanira, kuchepetsa kupanikizika, ndi kudya zakudya zowonjezera ndizofunikira kwambiri, koma chinthu chimodzi chachikulu ndicho kuyenda. Kafukufuku amasonyeza kuti kuchita maseŵera olimbitsa thupi kumawonjezera mphamvu ndi kuchepetsa kutopa. Kuchita masewera olimbitsa thupi kumaphunzitsanso thupi momwe angapangire mphamvu zambiri, zomwe zimapangitsa kuti zikhale zowonjezera kutentha mafuta.
Yambani:
- Yambani pang'ono : Pitani tsiku lonse - tenga masitepe, kutambasula, kapena kuyenda maulendo ang'onoang'ono.
- Kutentha : Patsani thupi lanu nthawi yambiri kuti musinthe kusintha ndikuyamba kuyenda.
- Khalani hydrated : Kutaya madzi m'thupi kumathandiza kuti muzimva kutopa.
Zochita Zolimbitsa Amachepetsa LDL Cholesterol ndikukweza HDL Cholesterol
Pali kusintha kosintha kwa moyo komwe mungachite kuti kuthandizidwe kuchepetsa cholesterol (LDL) komanso kutulutsa mafuta m'thupi (HDL), kuphatikizapo kudya wathanzi, kusiya kusuta komanso kuchita masewero olimbitsa thupi. Kukhala wodalirika ndi chinthu chachikulu chomwe chimayambitsa cholesterol, koma kafukufuku wina amapeza kuti kuyenda kapena kuyenda makilomita 15 mpaka 20 pa sabata kungachepetse LDL (cholesterol choipa) ndikukweza HDL (cholesterol wabwino). Kafukufuku wina apeza kuti kugwira ntchito kapena pamwamba pa makumi asanu ndi awiri pa zana limodzi mwa magawo makumi asanu ndi awiri a mpweya wanu wamtima , womwe ndi wapamwamba kwambiri, ndiyo njira yabwino yokweza HDL ndi kuchepetsa LDL.
Kupititsa patsogolo maphunziro ndi njira imodzi yowonjezera maphunziro apamwamba kwambiri mu ntchito yanu. Mwa kusinthasintha nthawi za ntchito ndi nthawi yowonongeka, mumapeza phindu la maphunziro apamwamba popanda kuvutika kwa nthawi yayitali, kugwira ntchito mwakhama.
Kuchita Zochita Kumachepetsa Zizindikiro za Kuvutika Kwambiri Kwambiri
Kusokonezeka maganizo kumakhala kovuta kwa ambiri a ife, ndipo pamene pali mankhwala ndi mankhwala omwe angathandize, kuchita masewero olimbitsa thupi ndi njira ina yothandizira yomwe ingapereke mpumulo. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungakuthandizeni kulimbana ndi kuvutika maganizo kofatsa chifukwa:
- kumakweza maganizo anu ndikukupatsani mphamvu
- zimapangitsa kusokonezeka ku nkhawa zanu
- kumakuthandizani kukhala otsimikiza komanso olamulira
- kumasula mahomoni okoma-bwino ndikuchepetsa nkhawa
Ngakhale anthu odwala matenda ovutika maganizo angathe kupeza chithandizo mwa kuchita masewera olimbitsa thupi. Mu kafukufuku wina, odwala ovutika maganizo omwe adagwiritsa ntchito kuti ndi "chinthu chofunika kwambiri pa mapulogalamu othetsera vutoli."
Mtundu uliwonse wa masewero olimbitsa thupi, kuphatikizapo cardio , kulemera kwa masewera , ndi malingaliro / thupi monga yoga , akhoza kugwira ntchito.
Kuchita Zochita Kumachepetsa Kupanikizika ndi Nkhawa
Kupsinjika maganizo ndi nkhawa kungapweteke thupi lanu, malingaliro anu, komanso kukhala ndi moyo wabwino, koma kuchita masewera olimbitsa thupi kungathandize ngakhale mutakhala ndi nkhawa.
Kafukufuku amasonyeza kuti kuchita masewero olimbitsa thupi kumapangitsa kuti azivutika maganizo komanso amakhala ndi nkhawa zochepa kuposa anthu omwe sachita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi ndi njira yabwino yopezera kupanikizika, makamaka ngati mukuchita masewera osachepera katatu pa sabata kwa mphindi 20 kapena kuposa.
Nkhawa ndi vuto lina lomwe nthawi zambiri limawongolera kupanikizika ndi kupsinjika maganizo, kumakupweteketsani, kusagwedezeka, ndi kuyesetsa kuthetsa. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi ndi njira imodzi yothetsera nkhawa, ngakhale mutayesa kuyesera maulendo osiyanasiyana kuti mupeze zomwe zikukuyenderani bwino.
Zochita Zolimbitsa Thupi Lanu Limachepetsa Kuopsa Kwambiri Kwambiri
Matenda ena omwe nthawi zina amaletsedwa ndi kuchita masewera olimbitsa thupi ndi stroke. Sitiroko ikhoza kuchitika pamene magazi sangathe kufalikira ku ubongo, ndipo zifukwa zitatu zazikuluzikuluzikulu zimaphatikizapo kuthamanga kwa magazi, shuga, ndi kusuta. Kuchita masewera olimbitsa thupi kungathandize ndi kuthamanga kwa magazi ndi matenda a shuga, ndipo kungachepetse chiopsezo chokhala ndi stroke. Kafukufuku amasonyeza kuti anthu omwe ali ndi mphamvu yogwira ntchito amakhala ndi chiwopsezo chocheperachepera 20 pa stroke ndipo, ngati mukugwira ntchito mwakhama, manambalawo amangokhala bwino. Kuchita masewera olimbitsa thupi kungachepetse zinthu zomwe zimapangitsa kuti zitha kuwonjezeka komanso zikhoza kukulitsa mkati mwa mitsempha ya mitsempha, zomwe zimapangitsa kuti aziyenda bwino.
Kuchita masewera olimbitsa thupi kungathandizenso anthu kupulumuka ku stroke. Kafukufuku wina anapeza kuti opulumuka ku stroke omwe adagwira nawo pulogalamu yoyendayenda amayenda mofulumira komanso motalikira ndipo anali kuyenda bwino kusiyana ndi osaphunzira.
Kuchita Zochita Kumachepetsa Kuopsa Kwambiri kwa Khansa Yanu
Kupindula kwakukulu kwa kuchita masewera olimbitsa thupi ndi chiopsezo chochepa cha mitundu ina ya khansa, kuphatikizapo khansa yamtundu, kansa ya m'mawere, khansara yamapapo, ndi myeloma yambiri. Kafukufuku wina anapeza kuti kuchita masewera olimbitsa thupi molimbika kumapereka chitetezo chabwino kwambiri ndipo chimakhala chocheperapo 30 mpaka 40 peresenti chochepetsera chiopsezo cha khansa ya colon kusiyana ndi zomwe sizichita. Phunziro lina likusonyeza kuti kusintha moyo wathu kungachepetse khansara. Podya chakudya chopatsa thanzi, kukhala ndi kulemera kwabwino, kuchita masewera olimbitsa thupi, kuyang'anitsitsa kumwa mowa ndi kusiya kusuta fodya, mukhoza kutetezeka ku mitundu ina ya khansa mukamakula.
Zochita Zolimbitsa Thupi Zimakuthandizani Kutetezani Inu ku Osteoporosis
Azimayi, makamaka omwe ali amsitopaopa, amadwaladwala. Zinthu zingapo zingayambitse osteoporosis, kuphatikizapo kusuta, kumwa mowa mopitirira muyeso, komanso mbiri ya banja ya matenda otupa mitsempha, koma vuto limodzi lotha kupezeka limakhala lokhazikika.
Akatswiri amakhulupirira kuti ana omwe amachititsa masewera olimbitsa thupi amatha kupanga mafupa olimbitsa thupi ndipo amachititsa kuti mphamvuyo ikhale wamkulu, kuwapatsa chitetezo ku matenda otupa mafupa. Monga akulu, tikhoza kukhala ndi mafupa amphamvu ndipo, mwinamwake, timapanga mafupa amphamvu mwa kusankha ntchito zolemetsa monga kuyendayenda, kuyenda, aerobics kapena kayendedwe kena kamene kamakhala ndi zotsatira. Maphunziro amphamvu kwambiri ndi njira ina yomanga mafupa olimbitsa thupi, panthawi yonse yokhala ndi minofu yowonda ndi zopsereza.
Umboni wambiri umasonyeza kuti kugwira ntchito pazinthu zapamwamba komanso nthawi zambiri ndi njira yabwino yowonjezeretsa mafupa. Tsamba loyamba la Tsambali la masiku 30 lingakuthandizeni kuyamba.
Kuchita Zochita Kumalimbitsa Kudzikonda Kwanu, Thupi Lathupi, ndi Chidaliro
Kafukufuku ambiri amasonyeza kuti masewera olimbitsa thupi amakupatsani mphamvu, amatha kudzidalira komanso kudzidalira. Izi sizosadabwitsa pamene muwona kuti momwe timadzimvera pathu nthawi zambiri tikulumikizidwa momwe timayang'anirana, momwe timakhutira ndi ife eni, ndi momwe timadziwira tokha. Kuchita masewera olimbitsa thupi kumatha kusintha zonsezi. Pokukulitsa mphamvu zanu, kupirira, kulingalira, ndi kugwirizana, mumakhala olimba komanso okhulupirira kwambiri.
Kafukufuku wina wofalitsidwa m'magazini ya Journal of Health Psychology anapeza kuti ngakhale zochepa zolimbitsa thupi zimatha kusintha thupi . Ochita kafukufuku anafufuza kafukufuku opitirira 50 ndipo anapeza kuti anthu omwe amachita masewera olimbitsa thupi samadetsa matupi awo kusiyana ndi osagwiritsa ntchito, mosasamala kanthu za zotsatira zawo zolemera.
Kuchita Masewera Olimbitsa Thupi Kumalimbitsa Mtima Wanu
Ngati mukukumana ndi mavuto, chinthu chabwino kwambiri chomwe mungachite kuti mukhale ndi maganizo anu ndizochita masewera olimbitsa thupi. Sitikudziwa ndithu momwe zimagwirira ntchito, koma kafukufuku wina amasonyeza kuti masewera 10 ochita masewera olimbitsa thupi amatha kuchepetsa nkhawa, kutopa, ndi mkwiyo pamene akuwonjezera mphamvu ndi mphamvu. Cardio ikuwoneka kuti ndiyo njira yabwino yowonjezera maganizo anu, koma zinthu zina zingathe kugwira ntchito.
Kuteteza Okalamba Kuvulazidwa
Kugwa ndi gwero lalikulu lovulaza ndipo, nthawizina, imfa kwa anthu okalamba. Kafukufuku wina akuganiza kuti mathithi amachititsa 90% ya ziphuphu zamkati. Kuwonjezera pa kukalamba, tikhoza kugwa ndi kudzipweteka tokha chifukwa cha kutaya thupi , kulingalira, ndi kugwirizana. Ngati simukuchita masewero olimbitsa thupi, kutayika kwa minofu kumathandiza kuti mufooke komanso kuti musamvetse bwino, zomwe zingakhudze momwe mungathe kuyendayenda ndi mphamvu ndi chidaliro.
Kafukufuku wasonyeza kuti okalamba amatha kuletsa kugwa ndikupitirizabe kuchita masewera olimbitsa thupi. Kugwira ntchito moyenera , kusinthasintha , kupirira , ndi mphamvu kudzakuthandizani kukhala ndi moyo wabwino pamene mukulamba ndikukutetezani kuvulala.
Ikuthandizani Kuti Mukhale Ndi Moyo Wosangalatsa Ndiponso Wosalira Nthaŵi Zonse
Ngati munalakalaka kuti pali chitsime cha unyamata, ndikusangalala kuti zokhumba zanu zichitike. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kungapangitse zaka zambiri pamoyo wanu, kaya muyambe kuchita masewerawa pa 15 kapena 50. Ngakhale bwino, zaka zowonjezereka sizingakhale ndi zofooka, zomwe zikutanthauza khalidwe lapamwamba kwambiri pamene mukukalamba.
Thandizani Kukhazikitsa ndi Kusamalira Ululu Wobwerera
Kupweteka kumbuyo ndi vuto lalikulu, ndipo chifukwa pali zifukwa zosiyanasiyana, palibe mankhwala omwe amathandiza munthu aliyense. Komabe, kwa iwo omwe ali ndi ululu wakupweteka chifukwa chokhala moyipa kapena atakhala motere, kutambasula ndi kulimbikitsa kumbuyo kungakhale njira imodzi yothetsera ululu. Ochita kafukufuku akuphunziranso kuti yoga ndi chithandizo chothandiza. Kafukufuku wina anapeza kuti Iyengar yoga imachepetsanso ululu, kulemala, komanso kugwiritsa ntchito mankhwala opweteka mwa ophunzira.
Ikukulimbikitsani Kuti Muyenerere Zochita Zaka
Ngati mukufuna kuswera m'nyengo yozizira kapena kutuluka m'chilimwe, kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira kuti mupereke thupi lanu maziko olimba a ntchito zosayenerera. Pali zinthu zambiri zomwe timachita zomwe zimadalira nyengo ndi nyengo, zomwe zingakuikeni kuti muvulaze ngati simukukhala ndi thupi labwino. Kuchita masewero olimbitsa thupi kungakupatseni mphamvu, mphamvu, ndi chipiriro zomwe mukufunikira pazochitika za nyengo monga chipale chofewa, masamba a raking, maulendo aatali a njinga zamoto kapena maulendo oyendetsa bwato, kubwerera m'mbuyo, skiing kapena snowboarding.
Zimathandiza Ana Anu Kukhala Ogwira Ntchito
Zomwe ana anu amagwiritsa ntchito panopa ndikukhala akulu zimadalira inu. Kafukufuku wina amasonyeza kuti atsikana amatha kuchita masewera olimbitsa thupi akamadziwa za masewera olimbitsa thupi komanso pamene amayi awo akugwira ntchito. Anyamata amagwiritsa ntchito kwambiri pamene ali ndi chidziwitso komanso akamapeza zambiri kuchokera kwa abambo awo. Kukhala chitsanzo chabwino kumapangitsa ana anu kuwombera bwino pa tsogolo labwino, labwino.
> Zotsatira:
Blumenthal, James A., et al. Zotsatira za Kuphunzitsa Zochita pa Okalamba Okalamba Ndi Kuvutika Kwambiri Kwambiri. Arch Intern Med. 1999; 159: 2349-2356.
> Campbell A; Hausenblas H. Zotsatira za Kuchita Zochita pa Thupi la Thupi. J Health Psyc. 2009; 14 (6): 780-792.
> Carter N; Kannus P; Khan KM Kuchita Zozizira Poletsa Kuphulika kwa Anthu Okalamba: Kukonzekera Kwasinthidwe Mwachidule Kufufuza Zokwanira ndi Umboni. Masewera a Masewera. 2001 June; 31 (6): 427-438 (12).
> Zolinga za Kuletsa ndi Kuteteza Matenda. Kulimbikitsa Moyo Wophatikiza Pakati pa Okalamba Achikulire . Idapezeka pa Jan 28, 2010.
> Dipatimenti ya Psychiatry ndi Sayansi Yamakhalidwe, University of Washington. Zomwe zimachitika nthawi yaitali zowonongeka pa zochitika zathupi. Gen Hospital Psych. 2009 Jul-Aug; 31 (4): 306-15. Epub 2009 May 13.
Mphindi 10 Zomwe Mungachite Kuti Mukhazikike