Kuyenda ndi kuchita masewera olimbitsa thupi, ngakhale popanda kudya, kumatha kuchepetsa kulemera
Zomwe zofunikira tsiku ndi tsiku zochita masewera olimbitsa thupi kuti muteteze kulemera ndi mphindi 30 patsiku , kapena makilomita 12 pa sabata ndikuyenda kapena kuthamanga. CDC imati, "Umboni wamphamvu wa sayansi umasonyeza kuti kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhale ndi kulemera kwa nthawi." Komabe, zotsatira zake zimasiyana, ndipo mungafunikire kuchita masewera olimbitsa thupi kuti muteteze kulemera .
Pezani Zofunika Zanu Zomwe Mumayendera Pakuyenda
"Kuchokera pambali ya kupewa, zikuwoneka kuti mphindi 30 patsiku idzapangitsa anthu ambiri kuti asapitirize kulemera kwake," anatero Cris Slentz, Ph.D wa gulu la kafukufuku wa University of Duke University. "Chifukwa cha kuwonjezeka kwa kunenepa kwambiri ku US, zikhoza kuwoneka kuti ambiri m'mudzi mwathu mwina adagwa pansi pochita maseĊµera olimbitsa thupi kuti athe kulemera kwa thupi ."
Kafukufuku wokhala ndi anthu ochepa kwambiri, amuna ndi akazi olemera kwambiri (a zaka zapakati pa 40 ndi 65) adataya mafuta ndi thupi poyenda kapena kuthamanga makilomita 12 pa sabata pa phunziro la miyezi 8, osasintha zakudya zawo. Gulu lolamulira la osagwiritsira ntchito lonse linakhala lolemera ndi mafuta mu phunziro la miyezi isanu ndi umodzi.
Zotsatira za phunziroli zikufanana ndi zoperekedwa ndi ogwira ntchito zaumoyo kuti azitha kuchita masewera olimbitsa thanzi komanso kutaya thupi. CDC imalimbikitsa, "Gwiritsani ntchito njira yanu mpaka mphindi 150 zochita zinthu zolimbitsa thupi, zochitika zolimba zedi zomwe zimakhala ndi mphamvu zokwanira 75, kapena zofanana zogwirizira pa sabata iliyonse." Amadziwanso kuti mudzafunikira dongosolo lodya bwino kuphatikizapo masewera olimbitsa thupi kuti muchepetse thupi ndi kuperewera kulemera.
Kuchita Zochita Komanso Kuwonjezera Kwambiri Ngakhale Kuli Bwino
Gulu lomwe linagwiritsidwa ntchito kuyambira 65 mpaka 80 peresenti ya kuthamanga kwa mtima pamtunda (makilomita 20 pa sabata) linapeza zotsatira zabwino kuposa iwo omwe amathamanga makilomita 12 pa sabata kapena amayenda makilomita 12 pa sabata. Izi zikuwonetsa kuti zina ndi zabwino, ndipo kulimba mwamphamvu kugwira ntchito kumakhalanso bwino.
Zotsatira za Zochita Zolimbitsa Thupi ndi Kufooka kwa Kulemera kwa Thupi
Izi ndizo zotsatira zazikulu zomwe tawona mu phunziro:
- Kuyenda mphindi 30 patsiku kapena makilomita 12 pa sabata pa 40 mpaka 55 peresenti yapamwamba kwambiri ya mtima: Kutaya kwa 1 peresenti ya kulemera kwa thupi, kutaya kwa 1.6 peresenti ya chiuno, kuperewera 2 peresenti ya mafuta a thupi ndi kupeza 0,7 peresenti ya minofu yowonda.
- Kuthamanga pa 65 mpaka 80 peresenti ya kuchuluka kwa mtima kwa makilomita 12 pa sabata: Kutaya kwa 1 peresenti ya thupi, kutayika kwa 1.4 peresenti ya chiuno cha chiuno, kutaya 2.6 peresenti ya mafuta a thupi, kunapeza 1.4 peresenti ya thupi .
- Kuyambira pa 65 mpaka 80 peresenti ya kuchuluka kwa mtima kwa makilomita 20 pa sabata: Kutaya kwa 3.5 peresenti ya kulemera kwa thupi, kutayika kwa 3.4 peresenti ya chiuno cha chiuno, kutaya 4.9 peresenti ya mafuta a thupi, kunapeza 1.4 peresenti ya thupi.
- Gulu loletsa kugwiritsira ntchito: Anapeza 1.1 peresenti yolemera, adapeza 0.8 peresenti ya chiwerengero chakelo, adapeza 0,5% mafuta a thupi .
Kuchita Zopanda Kudya Kumachepetsa Zoopsa zaumoyo
Phunziroli limasonyeza zotsatira za kuchita masewera olimbitsa thupi popanda kudya zakudya zolimbitsa thupi komanso kuchepetsa matenda aakulu. "Kafukufukuyu anawulula kuti mankhwalawa ndi otani ndipo amachepetsa kuchuluka kwa kunenepa kwambiri ndi mafuta onse a thupi, kutembenuza zotsatira zomwe zimawoneka m'magulu osachita ntchito," adatero Slentz.
"Ubwenzi wapakati pakati pa mafuta a thupi ndi matenda a mtima, shuga ndi matenda oopsa kwambiri zimapangitsa kuti phindu limeneli likhale lofunika kwambiri."
Ophunzira a Duke adathandizidwa ndi $ 4,3 miliyoni kuchokera ku National Heart, Lung ndi Blood Institute. Mlanduwu unatchedwa STRRIDE (Studies of Targeted Reduction Interventions through Exercise Exercise), unatsogoleredwa ndi katswiri wa zamagalimoto Dr. William Kraus, MD
Nthawi Yoti Muziyenda?
Kuchita masewera olimbitsa thupi sikungakhale zonse zomwe mukufunikira kuti muchepetse kulemera, koma ndi sitepe yoyenera. Ngati mwakonzeka kuyamba kusuntha, gwiritsani ntchito ndondomekoyi kuti mufike pamapazi oyenera:
- Ndondomeko Yotayira Kukula kwa Thupi : Gwiritsani ntchito ndondomekoyi yaulere kuti mugwiritse ntchito ntchito zosiyanasiyana pa sabata yonse kuti muwotchere makilogalamu.
- Ndondomeko Yoyamba Yoyambira 30 : Mapulogalamu a tsiku ndi tsiku oyamba kumene kumanga kuchokera ku zero ndikuyenda kwa mphindi 30 patsiku.
- Mmene Mungayendere Mofulumira : Oyenda amatha kufika pamitima yapamwamba yomwe amafunika kuti apindule kwambiri. Ndi kusintha pang'ono, mukhoza kuyenda mofulumira.
Zotsatira:
> CDC. Zochita zathupi kuti mukhale wolemera wathanzi. http://www.cdc.gov/healthyweight/physical_activity/index.html.
Slentz CA, Duscha BD, et.al. Zotsatira za Mtengo Wa Kuchita Thupi la Thupi, Mapangidwe A Thupi, ndi Njira Zowonjezera Kwambiri. Archives ya Internal Medcine 2004; 164: 31-39.