Bwanji ngati padzakhala piritsi lozizwitsa kuti ngati mutalitenga tsiku lililonse ndikukupatsani mpata wochepera khansa ya m'mawere, peresenti 30 peresenti yokhala ndi matenda a mtima, 50 peresenti yochepa ya matenda a shuga, ndipo ingakuthandizeni kukhala ndi moyo nthawi yaitali komanso yathanzi ku ukalamba? Kodi mungalipire ndalama zingati? Kodi simukukakamiza ana anu, makolo, ndi okondedwa anu kutenga izo?
Kuyenda ndi Zozizwitsa Zachilengedwe Zonse Zochiza Kuchepetsa Mavuto Ambiri a Matenda
Lembani nsapato zanu ndikuyendayenda kwa ora pa tsiku ndipo mudzakolola madalitso onsewa. Iwo ndi ena akufotokozedwa nthawi zonse mu maphunziro a zaumoyo omwe amafalitsidwa m'magazini akuluakulu azachipatala. Kuyenda mwangwiro kwa mphindi 30 mpaka 60 masiku ambiri a sabata ndizochepa zomwe zimalimbikitsa ndalama zomwe zimayendetsedwa ndi US Centers for Disease Control ndi akuluakulu azaumoyo padziko lonse lapansi.
Kodi Mwamsanga Kodi Mukufunika Kuti Muyende Bwanji pa Thanzi Labwino?
Zotsatira za Msuzi wa zaumoyo wa zaka 20 wautali wa zaka makumi awiri zapitazo zasonyeza kuchepa kwakukulu mu zochitika za khansa ya m'mawere ndi matenda a shuga a mtundu wachiwiri mwa amayi omwe akuyenda mofulumira kapena kuchita masewera olimbitsa thupi kwa maola asanu ndi awiri pa sabata, komanso maola atatu pa sabata pamtima kuchepetsa matenda.
Mu phunziro ili, kuyenda kofulumira kunatanthauzidwa ngati 3 - 3.9 mailosi pa ora, kapena mphindi 15 mpaka 20 pa mailo. Izi ndizomwe zimangoyendetsera anthu ambiri.
Kodi Muyenera Kuyendayenda Kwambiri Pathanzi Liti?
Ola limodzi pa tsiku, kapena maola asanu ndi awiri pa sabata, amadziwika ndi kuchepa kwa khansa ya m'mawere ndi mtundu wa mtundu wachiwiri wa shuga. Pakangotsala ndi theka la ola pa tsiku, kapena maola atatu pa sabata, zimagwiridwa ndi kuchepa kwa matenda a mtima.
- 30-Minute Kuyenda Ntchito Yopewera Shuga
Kodi Kwambiri Kumayambiriro Kuyambira Kuyenda Tsopano?
Maphunzirowa sanawonepo pamene moyo wanu uli bwino kuti muthe kuchita masewera olimbitsa thupi - kodi ndichedwa kwambiri mukadikira mpaka mutakwanitse 55? Kapena kodi mungayambe kuchepetsa mavuto anu pa msinkhu uliwonse? Kafukufuku wasonyeza kuti chiopsezo cha imfa mwa abambo ndi abambo achikulire omwe amayenda nthawi zonse, kotero yankho langa likanati liyambire tsopano ndipo lisayime konse! Kuyenda kumaperekanso masewero olimbitsa thupi kuti mukhale ndi pang'onopang'ono komanso kuti musatetezeke.
Kodi Ndikofunika Koyenda Motani?
- Khansa ya m'mawere: 20 peresenti ya kuchepetsa chiopsezo ndipo imathandiza kuthandizira kupulumuka.
- Matenda a shuga: Kuyenda maminiti 30 patsiku kukupatsani chiwopsezo cha 50 peresenti . Kuyenda ngati mukudwala matenda a shuga kumapangitsa kuti shuga awononge magazi komanso kumathandiza kukhala ndi thanzi labwino.
- Matenda a Mtima: Mukhoza kusangalala ndi 30 mpaka 40 peresenti ya kuchepetsa kuopsa kwa matenda a mtima mwa kuyenda.
- Khansara ya Colon: Zochita zimachepetsa chiopsezo , ndipo ndibwino kuti muteteze kudzimbidwa, inunso!
- Kukwapulidwa: kuchita masewera olimbitsa thupi kumachepetsa chiopsezo cha kupwetekedwa.
- Kuchepetsa Mliri wa Imfa Pakati pa 27 Peresenti Kafukufuku wambiri wasonyeza kuti ngati mupitiliza kuyenda, simudzakhala ndi chiopsezo chachikulu cha imfa yoyambirira ndipo mutha kukhala ndi moyo kwautali.
- Phindu Lathanzi Labwino Poyenda
Malemba a Zaumoyo: Yendani 30-60 Mphindi Tsiku, Masabata Ambiri Ambiri
Tsopano inu mukudziwa chinsinsi cha pilisi yozizwitsa - si nthawi yoyamba kutenga izo?
Nazi momwe mungayambire kuyenda.
- Gawo Loyamba Loyamba 30 Yoyambira Pulani : Gwiritsani ntchito ndondomeko yosavuta kuti muyambe kuyenda tsopano.
Chitsime:
L. Alford. "Amuna omwe ayenera kudziwa za zotsatira za zochitika zolimbitsa thanzi lawo" International Journal of Clinical Practice . Vesi 64, Gawo 13, tsamba 1731-1734, December 2010.