Tanthauzo la Kukhala Wokwiya Kapena Wosagwira Ntchito
Kodi mulibe mphamvu? Kodi mumakhala pansi? Kukhala pansi kungafunike kapena kulimbikitsidwa muntchito zambiri, kusukulu, ndi chikhalidwe. Kodi ndi liti pamene mukuyenera kulembedwa ngati mulibe malo kapena mulibe mphamvu?
Tsatanetsatane wa Kukanika Kwambiri
Kutanthauzira kukhala wodwala kapena kusatetezeka kumawononga zosakwana 1.5 kcal / kg / tsiku panthawi yochita masewera olimbitsa thupi, malinga ndi a National Population Health Surveys ku Canada.
Ichi ndi chofanana ndi kuyenda makilomita awiri kapena 1.3 kapena pafupi 3,000. Kwa anthu ambiri, ndiko kuyenda kwa mphindi 25 kapena zochepa.
Ku US Health Interview Survey , akuluakulu amawerengedwa kuti sakugwira ntchito ngati sakanena zochitika zapadera zolimbitsa thupi kapena zosasangalatsa za mphindi 10 patsiku. Mwachiyero chimenecho, akuluakulu a US 25% amanena kuti palibe zochitika zolimbitsa thupi ndipo akhoza kuonedwa kuti sakugwira ntchito.
Wofufuza wa pedometer Katrine Tudor-Locke amalemba kuti aliyense amene amagwiritsa ntchito maulendo osachepera 5000 pedometer tsiku lililonse amakhala osagwira ntchito. Izi ndi zosasinthasintha, monga momwe anthu ambiri adzalembera ndondomeko 2000 pokhapokha pazochitika za tsiku ndi tsiku kuzungulira pakhomo - kuchoka ku bedi kupita ku khitchini kupita kuchimbudzi kupita kukagona.
Kodi Moyo Wosagwira Ntchito N'ngoopsa?
Makampani a ku United States a Mavuto a Matenda (CDC) akuti "anthu 300,000 imfa chaka chilichonse ku US mwina ndi zotsatira za kusagwira thupi komanso kudya zakudya zosafunika." Kusagwira thupi kumadzetsa chiopsezo cha imfa kuchokera ku matenda a mtima, kupwetekedwa, khansa yamtundu ndi shuga.
Kafukufuku wa nthawi yokhalapo akupeza kuti nthawi yochuluka yosachita masana ingapangitse kuopsa kwa matenda, ngakhale mutakhala ndi zofunikira zolimbitsa thupi panthawi inayake. Ochita kafukufuku anapeza ngozi yowonjezera ya mtundu wa shuga, matenda a mtima, ndi imfa yoyambirira. Kodi Mungapewe Bwanji Kufooka?
Kuti asakhale ofooka komanso kuchepetsa ngozi, akuluakulu a zaumoyo monga American Heart Association amalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30 pa tsiku kwa masiku asanu pa sabata kapena maola awiri ndi mphindi 30 pa sabata.
Kuyenda ndi ntchito yosavuta kuwonjezera pa tsiku lanu. Ikhoza kugwira ntchito kuti iwononge nthawi yowonjezera ndikuwonjezerapo masitepe tsiku lonse, ndipo ikhoza kuchitidwa poyenda nthawi yopuma, nthawi yamasana ndi mtsogolo kapena pambuyo pa tsiku la ntchito.
Gulu la pedometer kapena gulu lolimbitsa thupi lingakuwonetseni ngati mukupeza masitepe okwanira kotero kuti simukugwira ntchito. Anthu ambiri amapanga cholinga cha masitepe 10,000 pa tsiku , zomwe ndizomwe mukukwaniritsa cholinga kuti musachepe.
Matenda ndi mapulogalamu ena olimbitsa thupi sakudziwa zomwe zikukukumbutsani kuti mudzuke ndi kusunthira pamene mwakhala mukulephera kwa nthawi. Zimathandiza anthu omwe amakhala maola ochuluka ku sedentary ntchito kapena ntchito zosangalatsa. Kusuntha kawirikawiri kungakuthandizeni kuchepetsa kuopsa kwa thanzi la kukhala mosagwira ntchito.
Zotsatira:
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Ntchito Yathupi ndi Umoyo Wathanzi. Ndondomeko Ya Adults Kuchokera ku American College of Sports Medicine ndi American Heart Association. " Kudutsa. 2007 Aug 1. [Epub patsogolo pa kusindikiza]
Tudor-Locke, Catrine, Bassett, David R Jr. "Ndi Zambiri Zambiri / Tsiku Lomwe Ndilokwanira ?: Miyeso ya Pedometer Yoyamba ya Thanzi Labwino" Zamankhwala Zamagetsi. 34 (1): 1-8, 2004.
Ntchito Yachilengedwe ya 2008 Malangizo kwa Achimereka, Ofesi Kuteteza ndi Kukulitsa Zaumoyo, Dipatimenti ya Zaumoyo ku United States. zasinthidwa 10/7/2008. Zapezeka 10/9/2008.
Kusayenerera kwa thupi, Magulu a Kuletsa ndi Kuteteza Matenda, pa February 22, 2011.
Wilmot, EG, et al. "Nthawi yosakhalitsa kwa anthu akuluakulu komanso kuyanjana ndi matenda a shuga, matenda a mtima ndi imfa: kuwonetseratu ndondomeko ndi kusanthula meta", DIABETOLOGIA , Volume 55, Number 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z