Zakudya zamakono ndi zochitika zomwe zingachepetse maonekedwe a mapangidwe
Mphepete mwa nyanja ndi malo ochepetsetsa a mchenga wapansi komwe mimba ndi mwana wa ng'ombe zimasonkhana. Mawu akuti "doko" si mawu a zachipatala, koma ndiwotchuka wotchedwa slang term omwe amaphatikizapo mawu akuti "ng'ombe" ndi "ngolo." Anthu omwe ali ndi mapepala nthawi zambiri amanena kuti ali ndi minofu kapena mafuta onenepa.
Kodi Nkhokwe Zachibadwa?
Ndiye mungadziwe bwanji ngati muli ndi makanki? Mng'oma, malo a bwalo ndi owonda kuposa mwana wang'ombe.
Koma miyendo ya anthu okhala ndi mapanga ndi osiyana. Anthu okhala ndi mapanga ali ndi mwana wa ng'ombe ndi mchimake omwe ali pafupi kukula kwake. Pali pafupifupi kutanthauzira kwa mwana wamphongo ndipo mchenga wakutsogolo umawoneka wochuluka kuposa wamba.
Kodi zikhomo ndi zachibadwa? Nthawi zina iwo ali. Mukhoza kukhala ndi makanki chifukwa makolo anu anali nawo. Koma pali zifukwa zosiyana za mapangidwe ndipo ena angasonyeze kuti ndizovuta kuchipatala.
Malingana ndi National Institutes of Health (NIH), kupweteka kopweteka kumalo a bwalo kungatheke ngati mukulemera kwambiri, muli ndi pakati kapena muli ndi kusintha kwakukulu kwa mahomoni. Mutha kuonanso kutupa kwa khungu pambuyo pokhala nthawi yaitali mugalimoto kapena ndege. Mankhwala ena amachititsa kuti kutupa kumalo a bwalo ndipo zikhoza kuchitika pambuyo pa mitundu ina ya opaleshoni.
Koma kutupa, kapena edema, kumtunda wotsika kungasonyezenso vuto. NIH imachenjeza kuti kutupa, mwendo, ndi khungu kumatupa kungayambidwe chifukwa cha magazi, chiwindi cha mwendo kapena pamene mitsempha sungakhoze kupopera magazi mobwerezabwereza.
Mapewa otupa angakhalenso chizindikiro cha mtima wosalimba, impso kulephera, kapena kulephera kwa chiwindi.
Ngati mukudandaula za kutupa m'mimba mwako kapena ngati mukuwona kuwonjezeka kwa kutupa, lankhulani ndi dokotala wanu. Ndipo NIH imalimbikitsa kuti ngati kutupa kwanu kuli ndi kupweteka pamtima kapena kupuma pang'ono, imbani 911.
Kodi Mungatani Kuti Muchotse Mitsuko?
Ngati mwakhala mukudandaula kuti mukudwala matendawa, mwina mumadabwa ngati zingatheke kuchotseratu mankhwala. Pali zinthu zingapo zomwe zingathandize kuchepetsa maonekedwe a mawere m'munsi mwako.
- Kuchepetsa kutaya thupi: Ngati muli olemera kwambiri kapena ochepa kwambiri, njira yabwino yoperekera pang'onopang'ono zizindikiro zanu ndi kuchepetsa thupi. Inde, mutakhala pansi, simungathe kusankha komwe kulemera kwake kudzachitika. Koma ngati mupitiriza kudya zakudya zokhudzana ndi kalori komanso pulogalamu yochita masewera olimbitsa thupi, mumatha kuona mapepala anu kukhala ochepa.
- Chakudya chopatsa thanzi: Nthawi zina mapangidwe amayamba chifukwa cha kutupa. Mwachitsanzo, ngati mudya zakudya zokwanira mu sodium mukhoza kusunga madzi m'thupi lanu lonse. Mutha kuziwona zambiri m'deralo. Pali zitsamba zina zakuthupi (monga parsley) zomwe zimathandiza kuchepetsa kulemera kwa madzi, koma mukhoza kudya zakudya zochepetsedwa ndikuchotsa mchere kuti muchepetse sodium mu zakudya zanu .
- Chithandizo chamankhwala: Madokotala ena angakuthandizeni kuchotseratu mapepala ngati malowa akufutukuka chifukwa cha mafuta osati kutupa. Mankhwala ena opatsirana amatha kuthandiza kuwonjezera tanthawuzo kwa derali kuti minofu ikhale yowoneka bwino ndipo malo a bakha amawoneka ochepa. Koma mankhwala awa amatha kukhala okwera mtengo ndipo monga njira zonse zamankhwala, amakhala ndi chiopsezo.
Malangizo Otha Kuwasiyitsa Thupi Angathandize
Kwa anthu ambiri, kutaya thupi ndi njira yabwino kwambiri yopangitsa miyendo yanu kuwoneka yochepa. Koma ngati simunakonzedwe nthawi ndi mphamvu kuti mukhale ndi zakudya zambiri komanso zolimbitsa thupi , pali mfundo zochepa zomwe mungagwiritse ntchito pochotsa makola anu.
- Yendani kwambiri: Pezani zochitika zojambula kapena pedometer ndikuwonjezera kuwerengera kwanu . Kuyenda ndizochita masewera olimbitsa thupi kwa aliyense koma ndi zabwino makamaka kwa anthu okhala ndi mapangidwe. Kuyenda kumapangitsa kufalikira kwa miyendo ndikuthandizira kumanga minofu ya ng'ombe. Ng'ombezi zikakula ndizowonjezereka, mabotolo amawoneka ochepa.
- Idyani ndiwo zamasamba: Pa nthawi ya chakudya, dulani nyama yanu mu hafu ndi kuwirikiza kawiri kuchuluka kwa nkhumba zanu. Chifukwa chiyani? Choyamba, mutadula makilogalamu mu chakudya chanu mukamadzaza ma calorie otsika. Ndipo mwinamwake mumachepetsanso kumwa mchere mukamadula nyama yomwe mumadya. Pomalizira pake, zida zamasamba zidzakuthandizani kuti muzimva nthawi yayitali kuti mukhale ochepa maola ochepa mutatha kudya.
- Kuchepetsa zakudya ndi mafuta odzaza: Zakudya zapamwamba-mafuta ndizo zakudya zomwe zili ndi zakudya zambiri. Mafuta amapereka makilogalamu 9 pa gramu. Zakudya zam'madzi ndi mapuloteni zimapereka makilogalamu 4 pa gramu. Choncho ngati mumachepetsa kuchuluka kwa tchizi, mafuta ndi mafuta omwe mukudya, mumadula zakudya ndi kuchepa. Kuonjezera apo, zakudya zambiri zomwe zili ndi mafuta odzaza ndizomwe zimakhala ndi sodium. Zakudya zokazinga ndi chitsanzo chabwino. Mukachepetsa kuchuluka kwa mchere ndi mafuta mu zakudya zanu, mungaone kuti mapanga anu amawoneka bwino mu masabata okha.
Zochita Zomwe Zimayang'ana Ng'ombe ndi Ankle
Ngakhale musasinthe zakudya zanu, pali zochitika zosavuta zomwe mungachite tsiku lonse kuti muzitha kuwonjezeka m'miyendo yanu ndikupanga minofu ndikuchepetsa mawonekedwe. Nkhani yabwino ndi yakuti simusowa kutenga thukuta kapena kupita ku masewera olimbitsa thupi kuti muchite zambiri. Chitani zochepa zozizirazi pamene mukuphika chakudya, kuyankhula pa foni kapena kupukuta zovala kuti mupange miyendo yotsitsimula.
- Ng'ombe imadzutsa: Pa malo oimirira, tsitsani zidendene zanu pansi kuti muime pa mipira ya mapazi anu. Gwiritsitsani ku mpando kapena piritsi pamwamba pazomwe mukufunikira. Chitani zobwereza 7-10. Pamene kukula kwa thupi lanu kukuwonjezeka, yesani kuchita izi popanda kugwira nawo thandizo.
- Plies: Mungathe kuchita masewero olimbitsa thupi kunyumba kuti mupangire miyendo yambiri, kapena mungathe kupanga mapulogalamu angapo tsiku lonse. Kuti plie ayambe kuima. Ikani zidendene zanu pamodzi ndi kusinthasintha zala zanu kumbali iliyonse. Mukayang'ana pansi pamapazi anu ayenera kufanana ndi V mawonekedwe. Bwerani mawondo anu pang'ono, kenako bwererani ku malo oyamba. Bwerezani zochitika 10 nthawi. (Zokuthandizani: gwiritsani ntchito zofunikira zanu ndikuchita masewerawa popanda kugwiritsira ntchito mpando kapena pulogalamu ya chithandizo. Mudzagwiranso ntchito pamimba pamimba.)
- Zilonda zazitali zimayimirira: Imani pa stala ndikusiya zidendene zanu zikhale pambali. Gwiritsitsani kwa otsutsa kuti muthandizidwe. Tsopano nyamula ndi kutsitsa zidendene. Bwerezani zochitikazo nthawi 7-10.
Kodi muli ndi nthawi yochulukirapo? Ngati muli ndi thanzi labwino lochita masewera olimbitsa thupi, yesetsani kuchita masewera olimbitsa thupi kuti muthe kupanga miyendo yochepa. Ntchito zomwe zimagwiritsa ntchito minofu ya ng'ombe idzapindulitsa kwambiri. Kutchinga chingwe, kukwera masitepe, ndi kuthamanga bwino. Kusinthasintha kwapakatikiti komwe kumaphatikizapo kulumpha kudzakuthandizani kuchepetsa mapangidwe. Kuthamanga kwa squat , kulumphira kwadontho ndi kubwereka bokosi ndi zitsanzo zabwino.
Zovala Zowonongeka Kuti Zisokoneze Makungwa
Ngati mumachita masewera olimbitsa thupi ndikudya bwino kuti muchotse mabala ndipo simukukhutira ndi zotsatira, musataye mtima. Gwiritsani ntchito ndondomeko zamasamba kuti muchepetse maonekedwe akuda. Mapampu amtundu wapamwamba ndi chingwe chachitsulo amachititsa miyendo yanu kukhala yodalirika komanso yokongola kwambiri. Ndipo akatswiri ambiri olemba mafilimu amasonyeza kuti musapezeke nsapato ndi nsapato zazingwe ngati simukufuna kutchula dera limenelo. Ndipo potsirizira pake, tcherani khutu kumapewa anu, manja anu oonda kapena mbali ina ya thupi lanu kuti mukhale okondwa komanso ovuta.
Zotsatira:
Medline Plus. Mapazi a Foot, mwendo, ndi kachipangizo National Library of Medicine. Kupezeka: May 6, 2016.
Leclère FM, Moreno-Moraga J, Mordon S, Servell P, Unglaub F, Kolb F, Rimareix F, Trelles MA. "Lipolysis yothandizira laser yothetsera kukonzanso kayendedwe: kafukufuku wophunzira odwala 30." Lasers mu Medical Science Pa January 29, 2014.