Zotsatira Zoipa za Moyo Wosakhalitsa
Inu mwakhala mochuluka kwambiri. Ayi, mozama. Mfundo yakuti mukuwerenga nkhaniyi ikuwonetsa kuti ndinu odziwa kupeza zomwe mumafuna pa intaneti, ndipo motero, akhoza kukhala munthu amene amagwiritsa ntchito makompyuta, choncho, akhoza kukhala ochuluka kwambiri.
Maphunziro ambiri tsopano akugwirizana ndi nthawi imene anthu akhala (kuyang'ana TV, kugwira ntchito, kugwiritsa ntchito kompyuta, kuyendetsa galimoto, kudya) ku ngozi yowonjezereka ya matenda a mtima.
Kuphatikiza apo, nthawi yokhala yokhudzana kwambiri ndi matenda a shuga , matenda a shuga , kunenepa kwambiri, kuthamanga kwa magazi , kuwonjezeka kwa triglycerides , ndi kuchepetsa HDL ("zabwino") cholesterol , ngakhale khansa. Choipitsitsa, kufufuza kwakukulu kwakukulu komwe kunachitika mu 2015 kumasonyeza kuti ngakhale kutenga nawo mbali pazochita zolimbitsa thupi sikulepheretsa zotsatira zoipa za kukhala nthawi yaitali.
Ofufuza ena apeza kuti kukhalapo kwa nthawi yayitali kumakhudza ngozi ya mtima yomwe ili yofanana ndi kusuta.
Ubwino Wokhala Osakhala
Ngakhale kuchita masewera olimbitsa thupi nthawi zonse ndibwino, zomwe mukuchita maola omwe simukuzigwiritsa ntchito ndizofunikira.
Kufufuza kwa ku Australia komwe kunafalitsidwa mu Julayi 2015 kunamveka nkhani zokwana 700 zomwe zimavala oyang'anitsitsa ntchito zomwe zinasonkhanitsa chiwerengero ndi deta za ntchito (mwachitsanzo, nthawi yotsamira vs. kukhala). Iwo adapeza kuti nthawi yochuluka yomwe anthu amakhala, amakhala ndi ma BMI, ma shuga, chiuno chozungulira, mawere a triglyceride, ndi m'munsi mwawo ma HDL a cholesterol.
Mosiyana ndi zimenezi, anthu omwe akhalapo nthawi yaitali akhala akuyima, zomwezo zinali zabwino kwambiri.
Olembawo akusonyeza, kuchokera ku umboni uwu, kuti "reallocation" ya nthawi yokhala ndi nthawi (kapena kuyenda) imatha kuchepetsa kwambiri chiopsezo cha matenda a mtima .
Chifukwa chakuti maphunziro ambiri pazaka zingapo zapitazi apereka zotsatira zofanana, matchalitchi osiyanasiyana padziko lonse akukonzekera malangizo awo pofuna kutsindika kufunika kochepetsera nthawi yomwe timakhala, ndikuwonjezera nthawi yomwe timathera kapena (ndikuyenda bwino) tikuyenda.
N'chifukwa Chiyani Kukhala Moipa?
Nchifukwa chiyani tikhoza kukhala zoipa kwa ife? Zoonadi, kukhala pansi (kapena kugona pansi) kumachepetsa nkhawa pamtima, ndipo zimalola mtima ndi mitsempha kuti "zisangalale." (Ichi ndi chifukwa chimodzi chokhacho chimakhala chothandizira kuti mupeze mankhwala ena). mtima ndi kayendedwe ka kayendedwe ka magazi kuti zikhale zovuta kwambiri, kungokhala ndi mphamvu yeniyeni ya magazi. Mphamvu yochepetsetsa ya mtima wamaganizo yokhala ndi nthawi yokhala ndi nthawi yaitali ikhoza kubweretsa zovuta za thupi. Nthawi yambiri yogwiritsidwa ntchito, pambali ina, idzawongolera kusintha kwa mtima ndi minofu. Zonsezi ndi zomveka.
Kumbali ina, deta yosonkhanitsidwa mpaka pano imangowonetsera mgwirizano pakati pa kukhala ndi chiopsezo cha mtima, ndipo musasonyeze ubale weniweni wovuta. Komanso, ndi zochepa zochepa zomwe maphunziro omwe akupezeka kuti azikhala lero zimadalira kudzidziwitsa okha, ndi mitundu ina yosaganizira za kusonkhanitsa deta. Zimakhala zovuta kutsimikizira motsimikiza kuchokera ku deta.
Tsopano kuti chidziwitso cha anthu onse chatsopano, maphunziro akuyendetsedwera kugwiritsa ntchito deta yolingalira (kuchokera ku masensa ovala bwino) kuti ayese bwino kugwirizana pakati pa kukhazikika, ntchito, ndi zotsatira, komanso zofunika kwambiri, ngati zotsatira za mtima zingasinthe mwa kuchepetsa kukhalapo kwa munthu chiŵerengero.
M'zaka zingapo tiyenera kudziwa ndithu.
Pansi
Ngakhale kuti sititha kutsimikizira kuti zimayambitsa matenda a mtima , palinso zifukwa zomveka zopewera nthawi yaitali. Choyamba, deta yomwe ilipo mpaka lero, ngakhale yosagwirizana, imawoneka mofanana kwambiri ndi kuphunzira kuti iphunzire. Izi zikukakamiza kuti achititsa akatswiri azachipatala kuti asinthe ndondomeko ya ntchito. Chachiwiri, palibe chomwe chingatayike potembenuza nthawi yokhalapo kuti muime nthawi; Ndizovuta komanso zophweka kuti tichite. Chachitatu, pokhapokha, pokhala pansi pang'ono simudzatentha makilogalamu ambiri.
Kotero ndizomveka kuchepetsa nthawi yanu yokhalitsa, ndikukhazikitsanso nthawiyo kuti muime kapena kuyenda.
Ngakhale simungakwanitse kupeza desiki, mukhoza kuyima kapena kuyenda pakhomo kapena kumadzulo, mvetserani mbali ina ya masewera pamene mukuyenda, kapena pitani galimoto yanu pamapeto a maere. Kugwiritsira ntchito pulojekiti yowonjezera kukhazikitsa zolinga za tsiku ndi tsiku kungathandizenso kukukumbutsani kuti musamuke nthawi zonse.
Kenaka, panthawi yomwe deta ikukhala yotsimikizirika ponena za zoopsa za kukhala, mudzakhala mutayamba bwino kwambiri.
Zotsatira:
Biswas A, Oh P, Faulkner G, et al. Nthawi yocheza ndi Kuopsa Kwambiri kwa Matenda, Kufa, ndi Kuchedwa kwa Anthu Akuluakulu: Kusanthula Mwadongosolo ndi Kusanthula Meta. Ann Intern Med . 2015.
Healy GN, Winkler EA, Owen N, et al. Kusintha Nthawi Yokhala Pamodzi Ndi Kuima Kapena Kulowera: Zochita ndi Zinthu Zoopsa za Cardiometabolic. Eur Mtima J. 2015.
Lopez-Jimenez F. Kuima kwa Moyo Wathanzi-Mwachidule. Eur Mtima J. 2015.