Ola limodzi lokha la Ntchito Yodalirika Ndilochuluka kwa Anthu Ambiri
Mukudziwa zochita masewera olimbitsa thupi ndizofunikira pa thanzi lanu, ubwino wanu, komanso moyo wanu wonse. Koma kodi izi zikutanthauza kuti muyenera kulemba maola ndi maola a ntchito zowopsya kuti muwone kuti mukuyesetsa? Mu mawu (kapena awiri), mwina ayi.
Ngati ndinu oyamba, ntchito yokha yochepa yokwanira yochepa yokwanira yochepa yogwira ntchito, malinga ndi Office of Disease Prevention and Health Promotion (ODPHP, gawo la Dipatimenti ya US) Health and Human Services).
Werengani kuti mudziwe zambiri zokhudza mtundu wa masewera olimbitsa thupi komanso kuchuluka kwakwanira kuti mukhale oyenera, kukhala wathanzi, ndi kulemera.
Mmene Ikuwonjezera
Kuti akhale oyenerera, akuluakulu amatha kupeza mpata wochita masewera olimbitsa thupi mwa kuchita maola 150 aerobic pafupipafupi mlungu uliwonse, malinga ndi ODPHP. Ngati izi zikuwoneka ngati kudzipereka kwakukulu, yang'anani motere: 150 Mphindi ndi ofanana ndi maola awiri ndi mphindi makumi atatu, zomwe zimapitirira mpaka theka la masewera olimbitsa thupi masiku asanu pa sabata.
Kafukufuku amasonyeza kuti zedi ndi zochuluka, ndipo mwina zingakhale zoposa. Taganizirani kafukufuku uyu wa 2012 wofalitsidwa mu The American Journal of Physiology kuyang'ana zotsatira za kuchuluka kwa masewera olimbitsa thupi pa kulemera kwake. Anapeza kuti anthu ochepa kwambiri omwe ankagwiritsa ntchito kwa theka la ora pa tsiku amatha kulemera kwa miyezi itatu ngati amuna omwe ankagwira ntchito kwa ora limodzi-ngakhale kuti maola ola limodzi ankawotcha mafuta ambiri .
Ndipo ngakhale kuti kulemera ndi njira imodzi yokha yowonjezera thanzi ndi ubwino, ndikofunika: Kwa wina amene akunyamula katundu wolemera kwambiri, kuchepetsa pansi ndikofunikira kuti tipewe mavuto okhudzana ndi kukhala olemera kwambiri, monga shuga ndi nkhawa pamagulu.
Ofufuzawo akuganiza kuti ndi chifukwa chimodzi chimene amuna omwe adagwiritsa ntchito kwa theka la ora omwe anasowa zolemera kwambiri chifukwa chakuti omwe adatumikira kwa ola limodzi amamva kuti amatha kudya ndi kupuma pakati pa ntchito.
Izi zikhoza kukhala vuto lalikulu komanso lokhumudwitsa la masewero atsopano, kuwapangitsa kuti asawone zotsatira kapena ngakhale kulemera chifukwa amamasuka kuti azidya zambiri kuposa nthawi zonse.
Kodi Ndondomeko Yomwe Imakhala ndi Maminiti 30 Ikuwoneka Bwanji?
Ochita kafukufuku akuwonetsa kuti ntchito yochepetsetsa yokwana 30 ikhoza kukhala yovuta kwambiri kwa oyamba kumene osati chifukwa chakuti ntchitoyi ndi yofupika komanso yoperewera, komanso chifukwa sichitha kuwononga mphamvu za munthu.
Nazi zitsanzo za ntchito zolimbitsa thupi zomwe ODPHP imalimbikitsa:
- Kuyenda mofulumira (pamtunda wa makilomita atatu pa ola kapena mofulumira-koma osati mtundu wa kuyenda)
- Madzi aerobics
- Kupita njinga pamakilomita osachepera 10 pa ora
- Tennis tenisi
- Kuvina kwa Ballroom
- Kulima
Kumbukirani kuti izi ndizochita zozizwitsa. Pochita masewera olimbitsa sabata mlungu uliwonse, ODPHP imalangiza kupanga masewera olimbitsa thupi kawiri pa sabata, kugwira ntchito magulu akuluakulu a minofu. Kutambasula kuti mukhale wosinthasintha n'kofunikanso, koma sikuwerengera nthawi yanu ya mlungu ndi mlungu. Komabe, zidzakuthandizani kukhala osasinthasintha ndi kuchepetsa chiopsezo chanu chovulaza.
Zotsatira:
Ofesi Yopeweratu Matenda ndi Kulimbikitsidwa kwa Zaumoyo, Malangizo Ogwira Ntchito Pathupi, "Chaputala 4: Achikulire Ogwira Ntchito." Nov 30, 2017.
M. Rosenkilde, PL Auerbach, MH Reichkendler, et al. "Kuwonongeka kwa Mafuta a Mthupi ndi Njira Zowakometsera Zotsutsana ndi Mankhwala Osiyanasiyana a Kuchita Zovuta Kwambiri Aerobic-Njira Yowonongeka Yowonongeka pa Amuna Oposa Amuna Oposa." Am J Physiol Regul Integr Comp Physiol . 2012 Sep; 303 (6): R571-9.