Miyoyo yosaoneka ndiyo imayambitsa matenda aakulu
Tonsefe tili ndi mlandu wokhala chete kwa maola ochulukirapo patsiku. Monga makanema ndi makompyuta amakopera ife ngati njenjete mpaka lamoto, ife timakhala pang'onopang'ono kukhala osasinthasintha komanso kukhala ochepa. Tikamaganizira zochitika zonse zomwe zimapanga tsiku lodziwika bwino, timadziwa kuti nthawi yathu yambiri yakhala pansi. Timakonda kukhala pansi pamene tikudya, kukhala mu galimoto kapena sitimayo pamene tikubwerera kumbuyo ndikupita kuntchito, kukhala pa mpando wa desiki ku ofesi, ndikukhala pabedi kunyumba, kapena kukhala otchera pa makompyuta athu.
Ngati titha kupita kumapeto kwa mlungu, timatha kukhala pa bar, restaurant, kapena mafilimu kwa maola angapo pa nthawi. Ife sitikudziwa izo, koma kukhalapo ndi chimodzi mwa zinthu zoipitsitsa zomwe ife tingakhoze kuchita kwa matupi athu.
Anthu ambiri amathera nthawi yochuluka atakhala ndi nthawi yokwanira yogwira ntchito. Izi zimachititsa kuti munthu asakhale ndi moyo wokhala ndi moyo wokhala ndi moyo wokhazikika. Kuti mukhale ndi thanzi labwino, thupi lanu liyenera kuthera nthawi yambiri yogwira ntchito tsiku lonse. Ndikofunika kwambiri kuti muzitha kuyenda pang'ono tsiku lonse kusiyana ndi kupulumutsa mphamvu zanu zonse. Njira yosavuta yowonjezerapo ntchito yowonongeka ndiyo kupanga zovuta zochitika pamtunda tsiku lonse kapena ntchito zomwe mungathe kukhala nazo kwa nthawi yaitali.
Zochitika Zachizolowezi Zamasiku Onse
Tiyeni tiwone tsiku lomwelo.
Mukadzuka, mukhoza kuthamanga kwa mphindi 30 mpaka 45, zomwe zimakhala zothandiza kuti mukhale ndi thanzi labwino. Kenaka mumayendetsa kuntchito komwe mumakhala pansi pa desiki ndikugwira ntchito pa kompyuta yanu kwa maola 4 musanayambe nthawi yopuma. Mukadutsa chakudya chamasana, mumabwerera ku desiki yanu , mukulemedwa ndi ntchito ya makompyuta kwa maola 4 ena.
Mwamsanga ntchito itatha, mumayendetsa galimoto panyumba nthawi yambiri, muzidya chakudya chamadzulo, ndipo musayang'ane pa TV, muyang'ana pa intaneti, kapena muwerenge bukuli kwa maola angapo musanakagone. Ponseponse, mukukhala mu galimoto, mutakhala pa desiki yanu, mutakhala pansi mukamadya, mutakhala pabedi pakhomo ndikugona pansi mukagona. Ndimakhala wokhalamo komanso osagwira ntchito.
Ngakhale mutagwira ntchito kwa mphindi makumi atatu patsiku, kodi mumadziwa kuti mudakalipo mpaka 98 peresenti ya tsiku lonse? Mphindi 30 yokha imayimira 2% pa tsiku, yomwe ndi nthawi yochepa kwambiri yopatulira ku chimodzi mwa zinthu zofunika kwambiri pa thanzi lanu: zochitika zolimbitsa thupi. Ndikofunikira kwambiri kukwaniritsa masewera olimbitsa thupi tsiku ndi tsiku, koma izi si zokwanira kuthana ndi zotsatira zoopsa za kukhala ndi moyo wokhala ndi moyo wambiri pa nthawi yanu yambiri.
Zaumoyo Zotsatira za Moyo Wosatha
Zotsatira za moyo wokhala ndi moyo wautali zimakhala zochepa pang'onopang'ono, matenda am'tsogolo, zowawa za minofu, kuopsa kwa matenda opatsirana monga matenda a shuga, matenda a mtima, sitiroko, chiopsezo chochuluka cha khansa, kuchepa kwa chidziwitso, kuchepa kwa thupi, kupuma kwa mafupa, kulemera kwa thupi, chitetezo cha m'thupi chofooka, ndi kuyamwa kochepa kwa zakudya.
Panthawi yomwe simukugwira ntchito, thupi lanu limakhala lopanda mphamvu kwambiri. Izi zimaphatikizapo zochita zomwe zimathandiza kuchepetsa mafuta ndi kupatsa zakudya kuchokera ku mafutawa kumatenda osiyanasiyana, minofu, ndi ziwalo zosiyanasiyana, kuphatikizapo mtima wanu, ndipo zimayang'aniridwa ndi enzyme yotchedwa lipoprotein lipase. Enzyme imeneyi imapangidwa ndi mitsempha yanu ndi mafuta adipose. Amathyola triglycerides (mafuta) kotero amatha kulowa m'kati mwa maselo ndi ziwalo zosiyanasiyana, kuphatikizapo mtima. Lipoprotein lipase ili pafupi kwambiri m'kati mwa mitsempha ya thupi pamene thupi limakhala nthawi yopanda ntchito, monga nthawi yaitali.
Kulephera kwa lipoprotein lipase kumabweretsa mavuto aakulu kwa thupi. Pa mlingo wamagetsi, mukufunikira lipids (mafuta) kuti mupange mphamvu zamagetsi ndi kusinthika kwa maselo anu ndi ziwalo zanu. Nthawi yayitali ya kusagwiritsidwa ntchito kwa thupi kumasowa maselo awa a zakudya zawo chifukwa cha makina otsika a lipoprotein lipase. Tikaganizira izi, titha kuwona kufunika kopitiriza kusuntha tsiku lonse. Ichi ndi chifukwa chake ntchito yochita masewera olimbitsa thupi ya mphindi 30 yokwanira tsiku ndi tsiku sikwanira kuthetsa zotsatira za moyo wokhala ndi moyo wosakhalitsa kwa otsala 98% a tsiku lanu.
Kusuta Kwatsopano
Kukhala pansi kumatchedwa "kusuta kwatsopano" chifukwa kumabweretsa chiopsezo cha matenda a shuga, matenda a mtima ndi khansa zina, kuphatikizapo khansa ya coloni, kansa ya endometrial, khansa ya m'mawere ndi mapapo, ndi mavuto ena amtundu wina. Kukhala pansi kwa maola awiri okha ndikukwanira kuti uwonjezere chiopsezo cha izi.
Kuchita masewera olimbitsa thupi ndikofunikira kwambiri thupi lanu chifukwa limachepetsa insulin kukana kutsogolera mtundu wa shuga, kumachepetsa zoopsa za khansa zambiri, kumathandiza kuchepetsa chiopsezo cha kuchepa kwa chidziwitso ndi matenda a maganizo, kuchepetsa chiopsezo cha mtima ndi kupwetekedwa, kumachepetsa mafupa, kuwonjezeka kowonda minofu ya minofu, ndipo imathandizira kulimbana ndi kuvutika maganizo ndi kupindula. Mwamwayi, pali njira zambiri zowonjezeretsa thanzi labwino pazochitika zanu za tsiku ndi tsiku pamene mukugwirabe ntchito yanu.
Imodzi mwa njira zosavuta zothetsera nthawi yayitali kukhala pansi ndikutenga nthawi zonse. Pa kupuma kulikonse, cholinga chanu chiyenera kukhala kungoyimirira ndikuyendayenda. Kuthetsa nthawi yokhayokha ndi sitepe imodzi yokha, yasonyezedwa kuti imatsogolere ku chiwindi cha thanzi labwino, shuga wa magazi, thupi la mthupi (BMI), ndi triglyceride ndi ma cholesterol, kusiyana ndi anthu osatenga izi zosokoneza ntchito.
Mmene Mungapititsire Mtsinje Wanu
Nazi njira 6 zosavuta kuti muwonjezere kuyenda kwanu tsiku lonse:
1. Ndondomeko yamphindi 10 panthawi imodzimodzi tsiku ndi tsiku ndikudzipereka ku ntchito yomwe mwasankha.
2. Paka kutali ndi ntchito yanu kapena kulikonse komwe mumayendetsa.
3. Tengani masitepe mmalo mwa elevator.
4. Yendetsani mozungulira, imani ndi kutambasula kwa mphindi zingapo pa ola lililonse. Mukhoza kungoyenda mozungulira, mutenge pang'ono kapena kumangoyendayenda.
5. Imani pamene mukuyankhula pa foni.
6. Bweretsani desiki lanu ndi desiki ndikuima kapena mutengere tebulo lanu ndi mpira wolimba. Mipira yokhazikika ingathandize kulimbikitsa maziko anu pamene mukukwaniritsa kusintha ndi kusinthasintha.
Kafukufuku amasonyeza kuti anthu amene amathera nthawi yochuluka atakhala pamagalimoto awo, madesiki, ndi patsogolo pa makompyuta ndi ma TV, amakhala ndi mwayi waukulu wakufa ndi matenda a mtima. Ngakhale kuchita masewero olimbitsa thupi, anthu omwe amakhala pansi kwa maola 23 pa sabata amakhala ndi mwayi wochuluka wa 64% wakufa ndi matenda a mtima kuposa anthu omwe amakhala pansi kwa maola oposa 11 pa sabata. Anthu akakhala pansi kapena kugona kwa nthawi yaitali, zimakhala zochepa chifukwa minofu yaikulu m'thupi sichisuntha. Kwenikweni, kukhala kwa nthawi yaitali kumatumiza thupi kukhala gawo lakutseka. Njira yabwino yothetsera moyo wokhala ndi moyo wokhazikika ndikuchita masewera olimbitsa thupi. Ndikofunika kuti mutenge maola ambiri tsiku lonse kuti muthetse nthawi yayitali.
Mavuto Ndi Zopuma
Kuti thupi lanu lizigwira ntchito bwino, mamembala anu ayenera kuyanjana bwino popanda mphamvu zovuta zolimbitsa mavuto. Pokhapokha ngati mukuyesera kuti mukwaniritse maonekedwe a Notre Dame, thupi lanu silinayesedwe kuti liveke pa desiki kapena kompyuta tsiku lonse. Mukakhala ndi nthawi yochulukirapo ndipo mumakhala mosasamala, thupi lanu likhoza kukhala lolimba kwambiri mutakhala ndi udindo ngakhale mutadzuka pa mpando wanu. Yang'anani msana wa munthu umene wagwira ntchito pa desiki kwa zaka zambiri ndipo alibe moyo wapadera. Ngati mumamuyang'ana amayenda, mumatha kuona kuti zimamuvuta kuti munthuyo ayimilire ndikuwongolera khosi lake ndi msana.
Kukhalitsa moyo wautali kumayambitsa mavuto ndi kukhala ndi thupi ngati thupi liyenera kusinthira ku mpando ndi kukhalabe olimba komanso kwa nthawi yaitali. Anthu ena amayamba kupweteka kumbuyo chifukwa cha chigamulo chokwanira m'madera awo otsika kwambiri, kumapanga chithunzi chosokoneza bongo m'magulu awo a m'munsi (kumbuyo kwenikweni), malaya amkati, ndi ziwalo zomangira. Ndondomeko imeneyi imatha kusintha kutalika kwa minofu inayake. Atakhala kanthawi, minofu yomwe imakhala yovuta kwambiri imakhala yotsekedwa. Pakapita nthawi, thupi limasinthasintha pofupikitsa minofu imeneyi ndi kuwapangitsa kukhala omverera bwino, omwe amakoka mapirawo ndipo amamera msana kuchokera kumalo awo abwino omwe amatha kukhala nawo ndipo amatha kumbuyo.
Chotsatira chake, gulu la minofu yotsutsana ndi zovuta zokhudzana ndi mchiuno (gluteus maximus) zimakhala zochepa mu kuyambitsa, mphamvu, ndi ntchito. Kuphatikizana kwa minofu yolimba ndi zofooka zamatenda a gluteus pamapeto pake kumabweretsa kuchepetsa kupweteka kumbuyo. Kuchita masewera olimbitsa thupi kuti athetse vutoli ndi kugona kumbuyo kwanu ndi mawondo akugwa, mapazi apansi pansi ndikupanga mlatho wammbuyo, kumene mumachoka pamapewa anu ndikukankhira pazitsulo zanu kuti mutenge msolo wanu kuchokera pansi kukupizani kumbuyo kwanu. Pang'onopang'ono khalani pansi ndipo pang'onopang'ono muchepetse minofu kumapeto kwanu kumbuyo ndi pamutu wanu kuti muthane ndi zotsatira za kukhala pakhomo lanu. Pangani mapepala 1 mpaka 2 a milatho yammbuyo ya 10-15 kubwereza patsiku, tsiku ndi tsiku. Kulimbitsa maziko anu ndi milatho ndi njira yabwino yowonjezeretsa moyo wanu ndikumenyana ndi ululu wam'munsi.
Chofunika kwambiri kuchotsa nkhaniyi ndikuti zochitika zolimbitsa thupi ndizofunika kwambiri. Ndipotu, tiyeni tiyambe kuchitapo kanthu ndipo tizitchula zochitika zogwiritsira ntchito "Kasupe wa Achinyamata". Mukamayenda kwambiri, mudzakhala ndi thanzi labwino. Chitani zonse zomwe mungathe kuti mutenge nthawi yopuma tsiku lonse ndikuyendayenda kuti mukhale ndi thanzi labwino komanso momwe mumamvera. Njira yabwino yopezera moyo wokhala chete ndi kuchita masitolo ambirimbiri tsiku lonse kuti thupi lanu lisagwiritse ntchito nthawi yochuluka.
Ponena za Wolemba - Jay Cardiello ndi Health Strategist, Wophunzitsa Anthu komanso wolemba Mapulani a Diet. Malangizo oyenera, nkhani ndi maphikidwe, fufuzani pa webusaiti ya Jay pa Jcardio.com.
Zotsatira:
Kusagwira Physiology . Hamilton M. Pennington Biomedical Research Center.
Zovuta Zomwe Zimakhalapo, Kulemera, ndi Zoopsa za Matenda. Bond DS, Freedson PS, Raynor HA, Sisson SB. Journal of Obesity: US National Library of Medicine, Dec 11, 2011.
Moyo Wosatha Ndi Woopsa Kwambiri pa Thanzi Lanu. NCHPAD: CDC.
Tikukhala Tsiku Lonse: Zoipitsitsa Kwa Inu kuposa Inu Mungaganize . NPR, 25 Apr 2011.
Kukhalira Ndi Kusuta kwa Mbadwo Wathu. Merchant N. Harvard Business Review, 14 Jan 2013.
Kukhala Kwambiri Kwambiri Mogwirizana ndi Imfa Yakufa. Watson S. Harvard Health Publications, 29 Feb 2014.