Thandizo la thanzi la masewero olimbitsa thupi ndi lofikira kwambiri, poletsa matenda a mtima, khansa, ndi dementia kukuthandizani kukwaniritsa kapena kuchepetsa kulemera kwa thupi. Koma mwina mukudzifunsa kuti: Mukadapanda kulemera kwanu, kodi mumachita masewera olimbitsa thupi tsiku ndi tsiku?
Njira Zothandiza Zolimbitsa Thupi
Mitundu yambiri ya mayiko ndi maiko akunja imalimbikitsa kupeza mphindi zochepa zokwanira 150 mlungu uliwonse.
Izi zingatanthauzire mphindi 30 zochita masewero olimbitsa thupi kasanu pa sabata, mwachitsanzo. Ndipo kafukufuku watsimikizira za thanzi la kuyenda kwa mphindi 30: Mu Nurses 'Health Study, mwachitsanzo, iwo omwe adayenda mofulumira kapena atapindulapo zolimbitsa thupi kwa mphindi 30 tsiku lililonse anali ndi chiopsezo chachikulu imfa ya mtima mkati mwa zaka makumi asanu ndi ziwiri zotsatila.
Kodi ndiyeso yowonjezera mphamvu? Zinthu zakuthupi monga munda wamaluwa , kuyenda mwamsanga, kuvina mpira, ndi zofananazo zimagwera m'gulu la zolimbitsa thupi.
Kuonjezerapo, malingana ndi Maonekedwe a Ntchito Yachikhalidwe kwa Achimereka ochokera ku Dipatimenti ya Zaumoyo ndi Umoyo wa Anthu ku United States, kupeza ola limodzi ndi mphindi khumi zochita masewera olimbitsa thupi mlungu uliwonse kungathe kukwaniritsa zochepa zolimbitsa thupi. Zochita zolimbitsa thupi zimaphatikizapo ntchito zakuthupi monga kukwera mmwamba, njinga zamakilomita kapena maola khumi pa ora, kusambira msanga, kuthamanga, kupititsa patsogolo zida zowonongeka, ndi kupopera kolemera kapena kukumba, pakati pa ena.
Kupita Patsogolo Pachiyambi: Kusunga Kufooka Kwambiri
Tawonani kuti malangizo omwe ali pamwambawa ndi osachepera omwe aliyense wokhoza kuthupi ayenera kuchita nthawi zonse, mosasamala kanthu za kulemera kwa thupi kapena chiwerengero cha thupi (BMI). Komabe, kuti pakhale kulemera kwa thupi, sizingowonongeka tsiku ndi tsiku, komabe akatswiri ambiri amalimbikitsa mphindi 45 zokhala ndi mphamvu zolimbitsa thupi tsiku ndi tsiku kuti asatengere mapepala.
Kuwonjezera apo, kafukufuku wasonyeza kuti kuchuluka kwa masewera olimbitsa thupi tsiku lililonse (kwa mphindi 45 kapena kupitirira) kuwonjezera kukula kwa kulemera kwa thupi ndi kuchepetsa kulemera.
Komabe, kumbukirani kuti masewera olimbitsa thupi okhawo sangakhale okwanira kuti pakhale kulemera kwa thupi ngati kusintha kwabwino kwa zakudya sikunapangidwe komanso kusungidwa. Mu nyuzipepala ya British Journal ya Sports Medicine mu April 2015, ochita kafukufuku ankanena kuti kuchita masewera olimbitsa okha - ziribe kanthu momwe kulili koyenera kuteteza matenda a mtima , mtundu wa shuga, matenda ena a khansa, komanso matenda a maganizo - sikokwanira kuchiza kapena kuteteza kunenepa kwambiri, kapena kuthana ndi kuwonongeka kwa zakudya zoipa.
Uthenga Wotenga
Uthenga wolowa panyumba apa ukuwonekera: zochita zolimbitsa thupi ndi zakudya zimayendera limodzi. Zonse-za thanzi labwino sizingatheke ngati wina alipo popanda wina. Kuti musiye kulemera kwake, gwiritsani ntchito kusintha kwa zakudya zabwino zomwe mumakhala nazo, ndipo pitirizani kuchita masewera olimbitsa thupi tsiku ndi tsiku kwa mphindi 45, ngati sizitali.
Zotsatira:
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Kugonjera moyo wathanzi, wathanzi komanso chiopsezo cha imfa yadzidzidzi pakati pa akazi. JAMA 2011; 306: 62-69.
Donnelly JE, Smith B, Jacobsen DJ, et al. Ntchito yochita masewera olimbitsa thupi kulemera ndi kusamalira. Best Best Clinic Gastroenterol 2004; 18: 1009-29.
Malhotra A, Noakes, T, Phinney S. Mkonzi: ndi nthawi yowonongeka nthano za kukanika ndi kunenepa kwambiri: simungathe kudya zakudya zoipa. Br J Sports Med 2015. yes: 10.1136 / bjsports-2015-094911.
Ntchito Yogwirira Ntchito kwa Achimereka. Dipatimenti ya zaumoyo ku United States. Inapezeka pa intaneti pa http://www.health.gov/PAGuidelines/ pa June 12, 2014.
Robertson C, Avenell A, Stewart F, et al. Kuchepetsa mphamvu za kulemera kwa thupi ndi kuchepetsa kulemera kwa amuna: kuwonetseratu kayendetsedwe ka mayesero omwe amachitidwa ndi anthu okhaokha (ROMEO Project). Am J Mens Health 2015 Jun 30.