Malangizo Othandizira Kudya ndi Kuchita Zochita Pamene Mukusowa
Ngati mwatayika wokondedwa wanu, mukudziwa kuti kulira kuli koopsa. Kaya imfayo yayitalika ndipo ikuyembekezeredwa kapena kukhumudwa ndipo mwadzidzidzi, masabata ndi miyezi yotsatira zomwe zingatheke zingasokoneze moyo wanu.
Akatswiri ambiri amalimbikitsa kuchita masewero olimbitsa thupi komanso kudya zakudya zabwino kwa anthu omwe ataya. Kuchita masewera olimbitsa thupi ndi zakudya zopatsa thanzi kumachepetsa kuchepetsa nkhawa ndikukuthandizani kugona bwino usiku.
Koma bwanji ngati mutakhala ndi pulogalamu yochita masewera olimbitsa thupi nthawi zonse musanafe? Nanga bwanji mutatsatira zakudya zovuta? Kodi muyenera kuyambiranso ntchito yanu isanakwane? Akatswiri ena okhumudwa amanena kuti imfa ndiyo nthawi yabwino yopewera pang'ono.
Kodi Kuchita Masewera olimbitsa Thupi Kumatithandiza Kuthetsa Chisoni Nthaŵi Zonse?
Mwinamwake mwawona kapena mukuwerenga nkhani za momwe zolimbitsa thupi zingathandizire kukulitsa mtima wanu. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuchepetsa zizindikiro za kuvutika maganizo. Koma chisoni ndi kuvutika maganizo ndizosiyana zosiyana. Nthawi zina kuchita masewera olimbitsa thupi kumathandiza mutayika mnzanu kapena membala. Kwa ena, sichoncho.
Ngati muli wochita masewera olimbitsa thupi omwe mwatsata ndondomeko yoyenera yochita masewera olimbitsa thupi musanayambe kutayika wokondedwa wanu, mukhoza kumverera kuti mukhale ndi chizolowezi chotsatira imfa yake. Kukhwima kungakhale njira yanu yopita kuthupi ndi kupweteka kwa maganizo. Koma mwina mungavutike kukwaniritsa zolingazo.
Mwachidule, thupi lanu likhoza kusagwirizana.
Pa kafukufuku wina wokhudza chisoni, ofufuza anayezetsa asilikali oposa 1500 omwe anali akulira akubwerera ku Middle East. Zizindikiro zomwe zimachitika ndi gulu lino la ophunziridwa bwino ndizo kugona tulo, ululu wamisala, kutopa, ndi ululu wammbuyo.
Chifukwa cha zovuta zathupi ndi zowawa zomwe zimatha kutenga thupi lanu, kuthandizira kungakhale njira yabwino kwambiri. Makamaka ngati mwambo wanu umakhala wolimba, mungaone kuti kumaliza ntchito zosavuta kapena zosavuta kumapindulitsa kwambiri. Chofunika kwambiri, kuferedwa ndi nthawi yomwe muyenera kudziyang'anira; kupeŵa chiweruzo kapena kumverera kolephera pamene iwe sungakhoze kuchita mofanana momwe iwe unkachitira.
Kelly Grosklags, LICSW, BCD, ndi Dipatimenti Yovomerezeka ya Bungwe la zachipatala kuntchito yaumoyo ndipo adapeza chiyanjano ndi uphungu wowawa kuchokera ku American Academy of Health Care Professionals. Iye akufotokoza kuti thupi limasowa nthawi kuti lichiritse.
"Ngati mutagwiritsa ntchito masewera olimbitsa thupi musanayambe kutaya, mumakhalabe otetezeka kuti mupitirize kutero ngati thupi lanu likugwirizana. Koma ambiri a hardcore exercisers angafunikire kuulingalira pang'ono pokhapokha ngati alibe mphamvu. Si nthawi yoti tizidziweruza nokha ndipo ndizofunika kumvetsera mkati. Anthu amadwala kwambiri ndipo amatha kuwonongeka mosavuta panthawi yachisoni. Zonsezi zingakhudze zochita masewera olimbitsa thupi ndipo ino si nthawi yowonjezera.
Amapitiriza kulangizitsa kuti mumamvetsera thupi lanu mukamapita ku zolimbitsa thupi. "Yang'anani chifukwa cha kutopa kwowonjezereka, kukhumudwa, kuzizira zambiri ndi mavairasi, ndi nthawi imene mumadwala kwambiri.
Zonsezi zimafunikira njira zoyenera-osati kupitiliza. "Muzochita zake zapadera komanso mu buku lake, Mtima Wodalitsika , amatsogolera makasitomala pogwiritsa ntchito njira yochepetsera miyoyo yawo mwaulemu zomwe zimalola kuti chisoni chimveke mwachibadwa ndipo pang'onopang'ono zokolola.
Zomwe Mungachite Kuti Musamavutike Kwambiri
Kungakhale kwanzeru kutanthauzira malingaliro anu a "zochita" mutatha kuwona kutayika kwa wokondedwa. Kwa anthu ena, zolemba masewera siziwerengeka pokhapokha atalumbirira mopitirira muyeso ndi kutentha mazana ma calories. Koma thupi lanu likuvutika kale panthawi yachisoni, kotero zingakhale zothandiza kutanthauzira zochita zolimbitsa thupi monga "kuyenda."
Grosklags akuti amakonda makasitomala ake kuti azisuntha matupi awo tsiku ndi tsiku. Koma sikufuna khama lalikulu kuti muwerenge. "Nthawi zina onse amatha kuchita izo kupita ku bokosi la makalata ndi kumbuyo," akutero. "Tsopano, izo ndi zabwino."
Dr. Gail Gross, Ph.D., Ed.D., M.Ed akuvomereza kuti kuyenda n'kofunikira. Bukhu lake, The Way Way Out Through Through: Ulendo Wachitatu wa Chisoni kufikira Wopatsa Ena umapereka chitsogozo kwa iwo omwe akusowa. Akuti kukhala ndi zochitika zolimbitsa thupi-kungathandize kuchepetsa zizindikiro zachisoni.
"Kuchita masewera olimbitsa thupi kumapangitsa endorphins, zomwe zimathandiza kuthetsa nkhawa ndi maganizo. Kwenikweni, kugwiritsidwa ntchito kosasokonezeka mu ubongo wanu, komwe kumagwirizanitsa ndi kudziwonetsera ndi kusamalitsa, kumachepetsanso ntchito yake, posinkhasinkha ndi kuchita masewera olimbitsa thupi, ndiye kuti malingaliro anu ali ndi maganizo abwino Maganizo akamangoyendayenda, amayamba kuganiza molakwika. "
Dr. Gross adanena kuti zochita zolimbitsa thupi zili ndi mphamvu zothandizira thupi kuti likhale lokhazikika, pamene likudziwa zovuta zowonongeka.
Machitidwe ophweka angaphatikizepo kuyenda, yoga, tai chi, kapena mitundu ina ya maganizo / thupi. Maphunziro olimbitsa thupi angapereke chithandizo china chowonjezera. Kukhala ndi abwenzi apamtima kungakuthandizeninso kuti mukhale ogwirizana ndi zomwe mukuchita komanso mukhoza kupereka chithandizo panthawi yachisoni.
Malangizo Othandiza Ochepetsa Chisoni
Apanso, Grosklags akulangiza kudzidalira pazinthu za chakudya pambuyo pa imfa ya wokondedwa. Amanena kuti anthu ena amalephera kulemera (chifukwa chosowa chakudya) kapena kupindula (chifukwa zakudya zomwe amalekerera zikhoza kukhala zazikulu kwambiri). Koma sakulangiza zakudya zovuta. Akunena kuti zosankha zabwino zedi ndi zabwino.
"Si zachilendo kuti anthu azitha kumwa mowa kuti asatenge mphamvu, kuti azipeza mphamvu, komanso kuti azidya chakudya chamtengo wapatali kuti atonthozedwe. Amapereka malangizo awa kuti mukhale omasuka pamene mukumva chisoni.
- Musagwiritse ntchito kapu imodzi ya khofi musanakwane 10 koloko (Kumbukirani kuti kapu imodzi ya khofi ndi pafupifupi ma ola 8-10.Ma sitolo ena a khofi amapereka zakumwa zomwe ziri zazikuru.)
- Mowa pang'ono (galasi pa sabata) . Kumwa mowa mwauchidakwa ndi ma ounces asanu.
- Kuwonjezeka kwa mapuloteni. Zotsatira zaumoyo zimasonyeza kuti pafupifupi 10-30 peresenti ya chakudya chanu cha kalori tsiku ndi tsiku chiyenera kuchokera ku mapuloteni.
- Imwani madzi ambiri chifukwa kulira n'kofala muchisoni ndipo thupi likhoza kuchepa mofulumira. Caféine ndi mowa zimathenso kuchepa, choncho samalani.
Dr. Gross akuti kudziwa kokha za zakudya zofunika kumathandiza panthawi yachisoni. Mwachitsanzo, zipatso, kuphatikizapo blueberries zingathandize ndi kukumbukira. Zakudya zowonjezera mavitamini B zingathandize kuchepetsa nkhawa ndi zakudya monga broccoli, sipinachi ndi nyama, zomwe zili ndi chitsulo chochuluka, zingathandize mphamvu, mphamvu, komanso chitetezo cha m'thupi lanu. . " Amakumbutsa makasitomala ake ndi owerenga omwe akusowa pokhala kuti ino ndi nthawi yoti muganizire zinthu zofunika zomwe mungathe kuti mukhale nazo. Ndipo, poyamba kumaphatikizapo kudya moyenera, kugona ndi kuchita masewera olimbitsa thupi.
Mawu Ochokera
Kutayika kwa bwenzi lanu lapamtima kapena mamembala anu ndi zovuta kwambiri zomwe zimatenga thupi lalikulu. Pamene mukuyenda kudandaula, khalani okoma mtima. Yesetsani kukhazikitsa ndondomeko yowonongeka, koma dzipatseni nthawi yomwe mukufunika kuchiritsa. M'masiku oyambirira ndi masabata, mungafunike mphamvu zanu zonse kuti mugwire ntchito zosavuta za tsiku ndi tsiku. Pamene mphamvu zanu ndi chidwi chanu mubwerera, ikani zolinga zanu pazitsulo zam'mbuyo ndi kuchepetsa kuchita masewera olimbitsa thupi komanso kudya zakudya zathanzi ndi cholinga cha ubwino ndi kudzikonda.
> Zotsatira:
> Boelen, Paul A., ndi Holly G. Prigerson. "Chizindikiro cha Zizindikiro za Matenda Ovutika Kwambiri, Kuvutika Maganizo, ndi Nkhawa pa Moyo Wina mwa Anthu Okalamba Amene Amwalira." Psychiatry and Clinical Neuroscience 257.8 (2007): 444-452.
> American Society of Family Physicians. Chisoni: Kulimbana ndi Matenda, Imfa, ndi Zosowa Zina July 2017
> Red River Valley Hospice. Chisoni ndi Kupsinjika Maganizo: Zimene Mukuyenera Kudziwa ndi Nthawi Yomwe Mufunire Thandizo
> Toblin, Robin L. et al. "Chisoni ndi Matenda aumoyo mu US Ankhondo Akubwerera Kumenyana." Journal of Affective Disorder 136.3 (2012): 469-475.
> National Library of Medicine. Medline Plus. Chisoni 2/21/2016