Thandizani Atsogolere Kudya, Kuchita Zochita, ndi Kukhala Bwino
Khalani ndi thanzi la abambo anu ndi zizoloŵezi zaumoyo wathanzi? Kodi mungamufunse kuti azichita masewera olimbitsa thupi ndi kudya zakudya zowonjezera ? Kapena mukuyesera kulimbikitsa abambo kusiya kusuta kapena kuchepetsa kumwa? Kugwirizanitsa munthuyo m'moyo wanu kuti asinthe chizoloŵezi chake mwina sikugwira ntchito. Koma pali njira zowononga kuti amuthandize kukhala ndi zizolowezi zochepa zathanzi.
Kodi Chimakhudza Amuna Kuti Akhale ndi Thanzi Labwino?
Amuna ndi akazi ndi osiyana kwambiri pankhani yokhuza moyo. Ngakhale pali kusiyana pakati pa amuna ndi akazi awiri, amuna sangakhale otengeka ndi zinthu zina monga thupi, thupi , maonekedwe, ndi zovala. Ndipo kafukufuku wina amasonyeza kuti pamene amuna akulimbikitsidwa ndi izi, kudzipereka kwawo ku zizoloŵezi zabwino ndizovuta kukhala zochepa.
Ndiye mumapeza bwanji mnyamata kuti ayambe-ndi kumamatira ku-pulogalamu ya ubwino? Kafukufuku akuwonetsa kuti ngati mutapambana mpikisano, mumakhala wopambana. Mwachitsanzo, ngati mukufuna kuti bambo aziwonjezera masewera olimbitsa thupi tsiku ndi tsiku, kumupempha kuti azichita masewera olimbitsa thupi sangagwire ntchito. Koma ngati mumamuitana kuti achite nawo maseŵera, angasonyeze chidwi china.
Mu kafukufuku wina wa achinyamata akulu, ofufuza adapeza kuti mbali zina za masewera olimbitsa thupi, monga mpikisano, mgwirizano, chisangalalo, ndi zovuta zinachititsa kuti mnyamata azisangalala kwambiri.
Olemba Phunziro amati amuna nthawi zambiri amakhudzidwa ndi zinthu zomwe zimagwira ntchito komanso zokhudzana ndi umoyo wawo, monga chisangalalo cha mpikisano ndi kuvomereza.
Kudzikonda ndi kudziimira ndizofunikira. Amuna ndi akazi ambiri amamatira pulogalamu akamamva kuti ali oyenerera komanso opambana , koma amatha kupeza njira zomwe angasonyeze kuti ali ndi luso komanso luso.
Chimene sichigwira ntchito pamene mukuyesera kulimbikitsa abambo anu kukhala ndi thanzi labwino? Kusasamala ndikukweza pamwamba pa mndandanda wa os-nos. Kafukufuku wofalitsidwa mu Maphunziro a Nutrition adapeza kuti mauthenga owopsa a zaumoyo ndi ukhondo sagwira ntchito kuposa mauthenga omwe "amapindula." Olemba Phunziro awonetsa kuti ndikofunikira kudziwa omvera anu chifukwa yankho la munthu aliyense payekha ndi losiyana, koma ambiri, adapeza kuti kupereka phindu ndi phindu lopindulitsa linagwira ntchito bwino kusiyana ndi ndemanga yowopsya.
7 Zowongoka Njira Zowonjezera thanzi la Adadi
Kodi mwakonzeka kubweretsa abambo anu kuti akhale ndi thanzi labwino? Gwiritsani ntchito malingaliro awa kuti abweretse bambo anu kuti azikhala bwino. Mungathe ngakhale kusonkhanitsa abale anu kuti abwere ndi malingaliro anu:
- Kumbutsani ndi kubwezeretsanso. Kodi bambo ankasewera masewera apamwamba? Kodi amakumbukirabe mu ofesi yake kapena garaja kuti akondwerere zomwe anachita ngati wothamanga? Perekani bambo mwayi wodzitama pa tsiku laulemerero ndikumupempha kuti akuphunzitseni masewerawo. Gwiritsani mpira ndi kukonzekera magawo pang'ono pamene angakuphunzitseni kuponya. Kodi bambo anu ankathamanga? Pitani ku sukulu yasukulu ya kumudzi ndikumuwonetsere zochepa. Ndiye funsani kuti akuphunzitseni kwa mwezi umodzi kapena awiri.
- Lowani paulendo kapena mtundu. Pangani nawo mpikisano wa bambo ndikulembera zochitika kumudzi kwawo. Mwina pali 5k kuthamanga kapena kuyenda kuti mutha kuphunzitsa limodzi. Kapena phulusa pa njinga ya abambo ndikuyamba kuphunzitsa pamodzi kuti gulu liziyenda. Onetsetsani kuti chochitikacho chidzakwanira m'tsogolomu (pafupifupi miyezi 2-3) kotero abambo anu amva kuti ali ndi nthawi yokhala ndi mawonekedwe komanso omasuka kukonzekera.
- Pezani luso. Ngati abambo anu amakhala kutali, ganizirani kumuthandiza kuti akhale ndi thupi labwino komanso kumuthandiza pa chakudya kapena matenda. Otsatira ambiri, ndi mawonekedwe ngati Fitbit ndi Polar, amakulolani kuti muyanjane ndi anzanu ndi abambo pulogalamuyi kuti muyereze ziwerengero. Kotero inu ndi abambo mukhoza kutsutsana wina ndi mzake ku ulendo wa masentimita 10,000 pa tsiku . Fitbit imakhalanso ndi chida chatsopano chomwe chimayang'ana bwino . Kotero ngati mukuyesera kuti abambo azichotsa zakudya zolimbitsa thupi ndi mowa pofuna kukondweretsa zakudya zowonjezera, zimakhala zomanga thupi .
- Limbikitsani mabwenzi atsopano abwino. Malingana ndi akatswiri, kuitanidwa kukachita nawo ntchito kungathandize kukhala ndi chidwi chochita masewera olimbitsa thupi. Mwachitsanzo, ngati Adadi ali ndi abwenzi omwe amapita kumapeto kwa sabata, liwalimbikitseni kuti amutumize. Thandizo la anthu limathandizanso kulimbikitsanso zakudya ndi mapulogalamu olimbitsa thupi. Kukhala ndi abwenzi abwino kungamuthandize kuti ayambe kuchita nawo ntchito zabwino komanso ngakhale kuchepetsa kutenga nawo mbali m'zochita zabwino, monga kusuta kapena kumwa.
- Pangani chakudya chopatsa thanzi. Maphunziro a sayansi asonyeza kuti timadya mosiyana pamene tili pafupi ndi ena. Ndipotu, timakonda kusonyeza khalidwe la kudya la anthu omwe tikuzungulira. Mu kafukufuku wina, ofufuza anati "kugwirizana ndi khalidwe la ena kuli koyenera ndipo tikupeza kuti kulipindulitsa." Ngati mukuyesera kuti abambo aziyeretsa chakudya chake, khalani ndi ndondomeko ya chakudya cha mlungu ndi mlungu ndikudya pamodzi. Mukhoza kudya zakudya zathanzi kunyumba kapena kupita kukadya ndikupeza chakudya chopatsa thanzi, zomwe mungasangalale nazo pamadyerero omwe mumawakonda.
- Onetsani zotsatira za ntchito. Ngati bambo amakonda kumenyana ndi abwenzi ake pa galimoto, muwonetseni momwe machitidwe olimbitsa thupi monga machitidwe ophunzitsira amathandizira masewera ake. Pali mapulogalamu ochuluka muzithunzithunzi komanso pa intaneti zomwe zimakonzedwa ndi anyamata omwe amagula galasi. Zambiri za zochitikazi zimathandiza kulimbitsa mphamvu ndikukhazikika. Mutha kumulimbikitsanso kuti azichepetsanso mankhwala osokoneza bongo kapena mowa kuti ataya mafuta a m'mimba kuti azitha kuuluka bwino.
- Fufuzani mapulogalamu a masewera. Kodi gulu la masewera lapamwamba la abambo ndi ndani? Pali ambirimbiri a NFL, NBA ndi NHL omwe amapanga masewera olimbitsa thupi komanso ena omwe amalimbikitsa mapulogalamu. NFL ili ndi ntchito zonse zomwe bambo angakonde kuyesera ngati akudziwa kuti ndi zofanana ndi zomwe osewera amakonda.
Mosasamala kanthu momwe mumasankhira bambo anu kuti akhale ndi thanzi labwino, kumbukirani kuti kutenga nawo gawo kumatanthauza zambiri kwa iye. Yesetsani kusankha zinthu zomwe mungachite palimodzi kuti mukhale ndi ubale wamphamvu, wathanzi monga mukulimbikitsira thanzi ndi ukhondo m'banja.
> Zotsatira:
> Chiaki Ura, Tsutomu Taga, et al Zinthu zomwe zimakhudza chilimbikitso choyamba kuchita masewera olimbitsa thupi pakati pa anthu achikulire m'tawuni. Magazini a Japanese Journal of Geriatrics . October 2011
> Caudwell KM, Keatley DA. Zotsatira za Mmene Thupi la Amunthu Limakhudzidwira ndi Cholimbikitsira Kuchita Masewera olimbitsa Thupi. Journal of Strength and Conditioning September 2016
> Kravitz L.Chiani Chimene Chimalimbikitsa Anthu Kuchita Zochita? www.ideafit.com.
> Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Kulimbikitsidwa, kudzidalira, komanso kulemera kwa nthawi yaitali. International Journal of Behavioral Nutrition ndi Physical Activity . 2012; 9: 22. lembani: 10.1186 / 1479-5868-9-22.