Zoopsa za Umoyo Poti Takhalabebe

Kukhala pansi kungakhale kukupha, ngakhale mutakhala ndi mlingo wa tsiku ndi tsiku wa masewera olimbitsa thupi kapena olimbitsa thupi. Kafufuzidwe akuwonjezereka kuti maola okhala ndizoopsa zake za thanzi.

Kukhala Masoka Achikhalire Opezeka

• Kukhala pansi kumayambitsa ngozi ya mtundu wachiwiri wa shuga, Matenda a mtima, ndi Imfa Yoyamba : Kuwerengera kafukufuku wofalitsidwa mu 2012 kunapeza kuti kukhala kwa nthawi yaitali kunayambitsa ngozi ya mtundu wa shuga ndi matenda a mtima kuposa 100%; gululi linali lamphamvu kwambiri pa matenda a shuga. Maphunzirowa adapeza zotsatira izi mosasamala kanthu kuti sitter ali ndi kuchuluka kwa kuchuluka kwa ntchito yolimbitsa thupi ndi yogwira ntchito tsiku lonse.

• Kukhazikitsa Kumaletsa Metabolism : Dr. Marc T. Hamilton akuti kafukufuku amasonyeza kuti mafuta akucheperachepera ndi nthawi yayitali, choncho mumatentha pang'ono mukadzuka ndi kuchita masewera olimbitsa thupi. Dr. Hamilton anamaliza kuti: "Kukhazikitsa nthawi ndi zosachita zolimbitsa thupi zakhudzana ndi matenda a shuga, mtundu wa shuga 2, kunenepa kwambiri ndi matenda a mtima," anatero Dr. Hamilton.
• Kukhala pansi kumawonjezera chiwopsezo cha amayi ku shuga : Kafukufuku anapeza kuti nthawi zambiri osikira pa tsiku amawonetsedwa ndi amayi a zaka zoposa 40, powonjezerapo zizindikiro zawo za kuteteza insulini ndi kutupa zinawonjezeka. Izi zikutanthauza kuti chiopsezo chowonjezereka chokhala ndi shuga ya mtundu 2. Izi zinali zoona ngati ali ndi masewera olimbitsa thupi tsiku lililonse.
• Mphindi Iwiri Kuyenda Kuyenda Kulimbitsa Kuteteza kwa Shuga ndi Insulini Yankho : Kuthetsa nthawi yokhala ndi mphindi ziwiri mphindi iliyonse mphindi 20 zathandiza kuti thupi liyankhidwe pa chakudya ndi 30% mu phunziro la 2012. Phunziroli linafanana ndi malo a ofesi omwe ali ndi pakati, olemera kwambiri. Kuyenda mwamphamvu kapena mopitirira malire kwa mphindi ziwiri mutatha kukhala mphindi 20 kumathandiza kuti mukhale ndi mphamvu yowononga shuga ndi insulini. Pangakhale ubwino wokhala ndi chizoloŵezi chodzuka mobwerezabwereza patsiku la ntchito ndi panyumba pamene kusewera kanema, kuonera TV kapena kugwiritsa ntchito kompyuta.

• Nthawi Yowonekera Ndi Vuto Lathanzi : Maola awiri patsiku atakhala patsogolo pa TV kapena makompyuta angapangitse kawiri chiopsezo cha matenda a mtima kapena chochitika china cha mtima. Maola anayi patsiku la nthawi yowonekera amawonjezera chiopsezo chanu cha imfa ndi chifukwa china ndi 50%, malinga ndi kafukufuku wa anthu oposa 4,500 a zaka zapakati pa Scotland.

• Khalani Wachinyamata Wambiri : Phunziro la Cancer II la American Cancer Society la anthu oposa 100,000 wathanzi lomwe lapezeka kuyambira 1992 linapeza kuti akazi omwe amakhala maola oposa asanu ndi limodzi pa nthawi yawo yopuma tsiku ndi tsiku anali ndi mwayi waukulu kuposa imfa kuposa 37% kwa maola atatu kapena osachepera. Amuna anali ndi mwayi woposa 18% wa imfa. Kupeza kumeneku kunalibe pokhapokha ngati anthu ali ndi mlingo wabwino tsiku lililonse. Komabe, uthenga wabwino ndi wakuti iwo omwe ali ndi masewera olimbitsa thupi amakhala ndi chiopsezo chochepa cha imfa kusiyana ndi iwo omwe analibe-zokwanira kuti athetse kuganiza kwa zotsatira za maola okhala.
• Kuwonetsa Alamu Pamalo Okhazikika : Mkonzi wa nyuzipepala ya British Journal ya Sports Medicine inati "kafukufuku waposachedwapa akusonyeza kuti nthawi yochulukirapo nthawi ndi nthawi yopanda thupi lathunthu zimagwirizanitsa ndi kunenepa kwambiri, shuga, shuga, shuga matenda, matenda a mtima ndi matenda a khansa, komanso imfa ya anthu onse omwe sakhala ndi mphamvu zolimbitsa thupi, "anatero olembawo.

Njira Zomwe Mungathe Kuchepetsera Kukhalira Nthawi

Lembetsani kuchuluka kwa nthawi yomwe mukukhalabe tsiku lonse pogwiritsa ntchito njira izi:

• Valani Pedometer : Musangowonjezera kuchuluka kwazomwe mumachitika tsiku lililonse pang'onopang'ono kufika masitepe 10,000 pa tsiku komanso kuti mulowe masitepe 500 pa ora kuti mutsimikizire kuti simukukhalabe nthawi yaitali. Ngati mutenga foni yanu ndi tsiku lonse, mungathe kufunikira pulogalamu ya pedometer .

• Zowonetsera Ntchito ndi Mapulogalamu Ndi Kukhala Nthawi Yodziwitsa Zosamala : Zowonongeka zina zochitika ndi mapulogalamu angakhoze kukhazikitsidwa kuti akuchenjezeni pamene mwakhala osatengeka kwambiri.
• Zowonetsera Zowonekera : Anthu omwe ali ndi ntchito zogwiritsa ntchito makompyuta angafune kukhazikitsa pulogalamu, monga RSIGuard, yomwe imatuluka kuti iwachenjeze kuti azungulira ola lililonse. Kwa iwo omangirizidwa ku cubicle, izi zikhoza kutanthauza kuyima ndi kuyenda mmalo, desiki imatambasuka, kuyendayenda pafoni, ndi zina zotero.
• Deskti ya Treadmill : Mangani kapena mugule tebulo lapamwamba kuti muthe kuyenda pang'onopang'ono mukamagwiritsa ntchito makompyuta, kuwerenga, kusewera kapena kuonera mavidiyo.
• Pitani ku Masewera Ovomerezeka a Vuto : M'malo mosewera masewera a pakompyuta, sungani ku Wii kapena chipangizo china chosewera chomwe chimaphatikizapo masewera olimbitsa omwe mukuyima ndi akusuntha.

• Yendani pa Ziphuphu Zanu : Gwiritsani ntchito nthawi yanu yopuma ndi masana kuti muyambe kuyenda mwamsanga .

_Zotsatira:

_{Wilmot, EG, et al. "Nthawi yosakhalitsa kwa anthu akuluakulu komanso kuyanjana ndi matenda a shuga, matenda a mtima ndi imfa: kuwonetseratu ndondomeko ndi kusanthula meta", DIABETOLOGIA , Volume 55, Number 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z}

_{Hamilton, Marc T., et al. "Udindo wa Kutsika kwa Mphamvu za Mtengo Wodzichepetsa ndi Kukhazikika Kwambiri, Metabolic Syndrome, mtundu wa shuga, ndi matenda a mtima." Matenda a shuga . 2007 Nov; 56 (11): 2655-67.}

_{Bakl, Elin, et. al. "Kodi ife tikuyang'anizana ndi chikhalidwe chatsopano cha kusagwira ntchito?" British Journal of Sports Medicine}

_{Emmanuel Stamatakis, et al. "Zowonetsera Zosangalatsa Zanthawi , Zomwe Zimayambitsa Imfa, ndi Zochitika Zamtima ," J Am Coll Cardiol , 2011; 57: 292-299, yesani: 10.1016 / j.jacc.2010.05.065}

_{Alpa V. Patel, Leslie Bernstein, Anusila Deka, Heather Spencer Feigelson, Peter T. Campbell, Susan M. Gapstur, Graham A. Colditz, ndi Michael J. Thun "Nthawi Yopuma Yokhala Pamalo Okhudzana ndi Imfa Yomwe Ili M'gulu Lake Akulu a US. " Am. J. Epidemiol. , Kupititsa patsogolo Kwambiri Kulimbidwa pa July 22, 2010; do: doi: 10.1093 / aje / kwq155}

_{Yates T, Khunti K, Wilmot EG, Brady E, Webb D, Srinivasan B, Henson J, Talbot D, Davies MJ. "Nthawi yodziwika yokhazikika ndi zizindikiro za kutupa, insulini kukana, ndi kuperewera." Am J Prev Med . 2012 Jan; 42 (1): 1-7}

_{Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmoni J, Owen N. "Kuthetsa kwa Nthaŵi Zambiri Kukhazikika Kumachepetsa Katundu wa Postprandial ndi Resulin Responses." Chisamaliro cha shuga . 2012 Feb 28.}