Njira Zosavuta Zothetsera Zovuta Zimene Zimakulepheretsani Kulemera
Zolepheretsa kulemera kwachulukidwe, koma aliyense ali ndi zovuta zomwe zimakwaniritsa zolinga zawo, zochitika komanso moyo wawo. Kodi n'chiyani chimakulepheretsani kulemera? Kodi mukuvutika kwambiri kumamatira ku zakudya zanu? Kodi mumadana kuchita masewera olimbitsa thupi ? Ngati yankho la funso lililonse ndilo inde, ndiye kuti mukukumana ndi zolepheretsa kulemera kwa thupi zomwe zingathetsere zolinga zanu ngati zisagonjetsedwe.
Pano tikuthandizani kumvetsetsa zolepheretsa zosiyana ndikukupatsani malangizo momwe mungagonjetsere.
Anthu ambiri amakumana ndi vuto linalake pamene ayesa kukwaniritsa zolinga zawo. Anthu omwe ali opambana pa kutaya thupi ndi kuzimitsa iwo ndi omwe adaphunzira kuthana ndi zolepheretsa zolemetsa mobwerezabwereza.
Mitundu ya Zopinga za Kutaya Kwambiri
Njira yoyamba yothetsera mavuto omwe amabwera chifukwa cha kulemera kwake ndikumvetsa choletsa chilichonse payekha. Mukatha kuzindikira vuto lirilonse, zimakhala zosavuta kuti mukhale ndi luso lofunikira kuti musamuke. Ndizothandiza kumvetsetsa kuti mavuto omwe mumakumana nawo ndi omwe amalepheretsa kuti anthu azidya bwino kapena ayambe kuchita masewera olimbitsa thupi .
Zina zolepheretsa kulemera ndizo zotsalira, kutanthauza kuti choletsacho chimachokera pamalingaliro kapena kumverera kwa dieter.
Zingathetseke zodziwika zingakhale zofunikira komanso zenizeni monga zothetsa konkire zomwe zingaphatikizepo thanzi labwino kapena kuchepetsa thupi. Kaya vutoli ndi lovomerezeka kapena lokhazikika, zotsalira zambiri zingagawidwe m'magulu akulu atatu: thupi , chilengedwe ndi maganizo.
Zopinga zakuthupi zolepheretsa kuchepa
Zomwe zimalepheretsa kuti thupi liwonongeke ndi monga kutopa, kusasangalatsa, ndi zofunikira zachipatala.
Ngakhale zolepheretsazi zingakhale zofunikira, pali njira zowazungulira ndikukhalabe olemera.
Malangizo Othana ndi Zopinga Zathupi za Kufooka Kwambiri
- Kulankhulana ndi dokotala wanu. Lankhulani ndi dokotala ngati simungathe kulemera. Pakhoza kukhala chifukwa cha zamankhwala . Kulemera kwa phindu kungayambitsidwe ndi mankhwala, komanso kusamvana kwa mahomoni, matenda a chithokomiro, kapena kusamba.
- Lonjezani gulu lanu la chisamaliro. Gwiritsani ntchito dokotala wanu wamkulu kuti muzitumizira kwa olemba zakudya kapena othandizira odwala omwe angathenso kulumikiza mautumiki kuti akwaniritse zosowa zanu. Kawirikawiri, ngati kutumizidwa kwa dokotala kumaperekedwa pali mwayi waukulu wakuti inshuwalansi idzakuthandizira kubisala mtengo wa utumiki. Onetsetsani kuti muwone ndondomeko yanu pazomwe mukufuna pulogalamu yanu.
- Chitani ntchito yanu ya kusukulu. Fufuzani ndondomeko yolimbitsa thupi yosiyana kapena nsonga zophika bwino kuti zizolowezi zolemetsa zikhale zosavuta. Mwachitsanzo, ntchito zopanda kulemera, monga madzi aerobics, nthawi zambiri zimakhala bwino kwa anthu omwe ali ochepa kwambiri kapena omwe ali ndi mavuto. Pofuna kudya zakudya zosavuta, onetsetsani kuti mukulembetsa kalasi yophika kuti muphunzire njira zatsopano zokonzekera zamasamba kapena nyama zowonda.
Zolepheretsa Zachilengedwe Kufooketsa Kutaya
Nthawi zina chifukwa chimene simukucheperachepera ndikuti malo anu sagwirizana ndi zakudya zanu komanso zochita zolimbitsa thupi.
Zolepheretsa zachilengedwe zingaphatikizepo kusowa kwa zakudya zathanzi kapena kugwiritsa ntchito malo osungirako zinthu, kusowa chithandizo chaumphawi, kapena kusowa kwa nthawi chifukwa cha zovuta zokhudzana ndi chikhalidwe cha anthu, mabanja ndi ntchito.
Malangizo Othana ndi Zomwe Zingathetse Mavuto a Kulipira Kutaya
- Lankhulani ndi anthu akuzungulirani. Pezani chithandizo kuchokera kwa abwenzi ndi abwenzi mwa kulankhulana zosowa zanu. Lankhulani za njira zomwe angakuthandizireni kuti mapulani anu apambane. Mwamuna kapena mkazi wanu angakhale okonzeka kugwira ntchito zina; ana anu angathe kuthandiza pakhomo. Wobwana wanu angakhale okonzeka kuthandizira zakudya zanu ndi kuchita masewera olimbitsa thupi mwa kuonetsetsa kuti mukulephera kusintha ntchito yanu. Pambuyo pake, wogwira ntchito wathanzi akhoza kukhala wogwira ntchito wothandiza .
- Pezani luso la zochita masewera Ngati kupita kumalo ochita masewera olimbitsa thupi simunaphunzire, kubwereka kapena kugulitsa DVD, yang'anani ndondomeko yanu ya televizioni kuti mugwiritse ntchito masewera olimbitsa thupi kapena mugwiritse ntchito zinthu zomwe zili kunja kwa chitseko kuti mukhale ndi mawonekedwe. Kuyenda ndi njira yabwino yophunzitsira. Yendani mayendedwe oyandikana nawo, kukwera masitepe mu ofesi kapena nyumba yanu kapena kukonzekera kuti banja lipite kumapeto kwa sabata. Malo ambiri ogula malonda amapatsa ngakhale maola apadera kwa anthu oyendayenda omwe akufuna kuchita masewera asananyamuke.
Zopinga Zomwe Zimapangitsa Kuchepetsa Kulemera
Zikuwoneka kuti ngati mukufuna kulemera , chinthu chomaliza chimene mungagwiritse ntchito ndikumangokhalira kulemera. Koma zopinga zolepheretsa kulemera zimaperekedwa bwino ndipo zingakhale zofunikira. Zolepheretsazi zingakhale ndi kukayikira za kuthekera kwako kulemera, mbiri yosachita masewero, nkhawa, kapena kusowa kwachangu.
Zokuthandizani Kugonjetsa Zopinga Zowononga Kufooketsa Kuwonongeka
- Pemphani thandizo la katswiri wodziwa bwino ntchito. Akatswiri ambiri a zaumoyo kuphatikizapo ogwira nawo ntchito, ogwira ntchito, ogwira ntchito zachipatala ndi akatswiri a maganizo amagwiritsa ntchito kwambiri momwe angagwirire ndi maganizo okhudzana ndi kulemera kwa thupi , kulemera kwa thupi ndi kunenepa kwambiri. Ngati mwafufuza zochitika zachipatala zomwe simungakwanitse kuchepa, ganizirani kuyankhula kwa wodwala za vuto la maganizo.
Wophunzitsi wokhazikika akhoza kuthandizanso. Bungwe la American Council on Exercise, bungwe lopanda phindu lomwe limaphunzitsa ophunzitsira okha , limaphunzitsa luso labwino pa kupereka chithandizo chaumwini kwa makasitomala omwe asokonezeka ndi kuchita masewera olimbitsa thupi.
- Phunzirani kudzilimbikitsa. Chilimbikitso ndi luso lomwe lingaphunzire. Njira monga chitsimikizo chabwino ndi nkhani ndizo njira ziwiri zomwe akatswiri amagwiritsira ntchito kulimbikitsa zolinga.
- Gwiritsani ntchito njira zochepetsera nkhawa. Kusokonezeka maganizo chifukwa chosowa kulemera, zotsatira zachipatala kapena kuchoka ku zowawa za tsiku ndi tsiku kungayambitse kudya ndi kulemera. Phunzirani njira zochepetsera kupanikizika monga kupuma kwambiri, kusinkhasinkha, kapena kulemba ndi kuzilemba nthawi yanu.
Zotsatira
Kevin Patrick, MD, MS, Fred Raab, 1 Marc A Adams, MPH, Lindsay Dillon, MPH, Marian Zabinski, PhD, Cheryl L Rock, PhD, RD, William G Griswold, PhD, ndi Gregory J Norman, PhD. "Kulimbana ndi Mauthenga Ophatikiza Mauthenga Ochepetsa Kulemera Kwambiri: Kuyesedwa Kwambiri Kwambiri." Journal of Medical Internet Research January 13, 2009.
ACEFitness.org. Kufikira zolinga Zanu njira ya SMART. American Council pa Zochita Zolimbitsa Thupi. Zapezeka: November 25, 2011. http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2637&category=7
Eveliina E. Korkiakangas, Maija A. Alahuhta ndi Jaana H. Laitinen. "Zolepheretsa kuchita masewera olimbitsa thupi pakati pa akuluakulu omwe ali pachiopsezo chachikulu kapena omwe ali ndi matenda a shuga a mtundu wa 2: ndondomeko yowonongeka." Kupititsa patsogolo Umoyo Padziko Lonse September 2009.
Chang MW, Nitzke S, Guilford E, Adair CH, Hazard DL. "Zisonkhezero ndi Zopinga Kudya Zakudya Zakudya Zabwino ndi Zochita Zachilengedwe pakati pa Opeza Zochepa Zochepa ndi Amayi Ovutika Kwambiri." Journal ya American Dietetic Association June 2008.
Nicky Welch, Sarah A McNaughtona, Wendy Huntera. Clare Humea ndi David Crawford. "Kodi kuzindikira kwa nthawi kumapangitsa kuti anthu asamadye zakudya zabwino komanso zolimbitsa thupi?" Matenda a Umoyo Wonse (2009), 12: pp 888-895.
Brendan Gough, Mark T. Conner. "Zolepheretsa kudya pakati pa amuna abwino: Kusinkhasinkha kwabwino." Social Science ndi Medicine January 2006.