Akatswiri amati Timafunikira Ola Tsiku. Zoonadi ?!
Zaka zingapo zapitazo, Institute of Medicine (IOM) inatulutsa lipoti lalitali lomwe limalimbikitsa kuti, monga gawo lachizoloŵezi chokhala ndi thanzi la mtima, kulemera kwa thupi, ndi thupi loyenera, tonsefe a ife) ayenera kuchita zochitika zolimbitsa thupi tsiku ndi tsiku.
Kuwonjezera pamenepo, akatswiri a IOM adanena momveka bwino kuti sakunena za kukhala ola limodzi chabe pa zochitika za tsiku ndi tsiku (monga kukwera masitepe kapena kutsuka).
Chimene akukamba ndikuwonjezerapo mphindi makumi asanu ndi limodzi (60) zachitetezo chochita bwino (zofanana ndi kuyenda kapena kuyendayenda pamakilomita 4 kapena 5 pa ola limodzi) kuzinthu zina zomwe tingachite panthawiyi zochitika za tsiku labwino.
Palibe kukayikira kuti maseŵera olimbitsa thupi ndi abwino kwambiri kwa thanzi la mtima. Koma ora pa tsiku?
Kodi Iwo Anabwera Bwanji Ndi Ora Tsiku?
Akatswiri omwe analemba lipoti ili kwa IOM ndi asayansi. Mawu aliwonse mu lipoti ili amathandizidwa ndi maumboni ochokera ku maphunziro a sayansi, kutanthauziridwa mosamalitsa malinga ndi umboni wonse womwe umapezeka ndi sayansi ya zamankhwala. Lipotili ndi ndondomeko yeniyeni ya zomwe zimadziwika lero pokhudzana ndi kukonzetsa chakudya chathu (chakudya, mafuta, mapuloteni, etc.) ndi zotsatira zathu ( zochitika zathupi ) kuti tipeze kulemera kwabwino, thupi lopangidwa bwino (mwachitsanzo, kuchuluka kwa minofu mpaka mafuta), ndi thanzi la mtima.
Ndipo potengera momwe iwo akugwiritsira ntchito zonsezi, ziganizo za olemba zokhudzana ndi masewera olimbitsa thupi zimatsatira monga mwachibadwa monga usiku ukutsatira tsiku. Asayansiwa amadziwika ndi zovuta zokhudzana ndi sayansi, ndipo monga asayansi abwino akungolora zipsera zomwe zikugwa. Kukhala ndi thanzi labwino la mtima, thupi lolemera, ndi thupi lopangidwa bwino, alibe chochita koma kuganiza kuti tonsefe akuluakulu timafunikira kuchita ola limodzi lochita masewera olimbitsa thupi (kapena mphindi 30 zochita masewera olimbitsa thupi ) tsiku lililonse.
Nthawi Yonse? Zoonadi?
Ngakhale kuti ola limodzi pa tsiku la masewera olimbitsa thupi lingakhale lofunika kwa ife, mayankho a IOM ndi (ine modzichepetsa ndikugonjetsa) chizindikiro cha cholakwika chachikulu chomwe chiri ndi malingaliro amakono atsopano. Kuchita izi: ndizosamvetsetseka kuti tiyembekezere anthu kusintha zikhalidwe zathu za umunthu chifukwa chakuti katswiri wapamwamba, kutsata njira zamakono zopitiliza kufufuza, watsimikiza kuti tiyenera.
Kuti zikhale zothandiza, akatswiri alionse omwe angapangidwe kuti akhale ndi thanzi labwino ayenera kukhala m'malire a zotheka. Ndipo akutiuza kuti ndizofunikira kuti tizichita masewera ola limodzi pa tsiku ndizosawerengera chabe - ndizopanda malire chifukwa cha mawu.
Inde, malingaliro atsopanowa ndi oopsa kwambiri moti amawopseza kwathunthu zabwino zilizonse zomwe zakhala zikufika patali kuchokera kuzinthu zowonjezereka zomwe ena adzipanga pazochita zolimbitsa thupi.
Kuopa kwanga ndiko kuti, anthu ambiri a ku America, podziwa kuti kuyesetsa kwawo kulimbikitsa kuchita masewera olimbitsa thupi, ndiye kuti sangakwanitse, adzataya manja awo ndikukhumudwa ndikunyansidwa ndi kunena, "Screw Ikani pamtunda ndikutsegula thumba la Cheetos. " Ndikukayikira kuti izi ndizoona chifukwa izi zinali pafupi kwambiri ndi zomwe ndachita ku lipoti ili.
Kodi Kuchita Zochita Zolimbitsa Thupi N'kofunika Motani?
Nazi izi: Deta yomwe ilipo imasonyeza kuti kuchita masewera olimbitsa thupi, ndiko kuchepetsa kuopsa kwa mtima wanu (komanso ma calories owonjezera). Ngakhale kuti IOM idakali pano ponena kuti ife "tikusowa" kuchita ora tsiku la masewera olimbitsa thupi, chowonadi ndi chakuti ngati tikhoza kuchita maola awiri patsiku, tidzakhala bwino. (Mpaka pano, akatswiri a IOM amene analemba kalatayi adasunga zofanana ndi zomwe zimachitika.)
Awo omwe angathe kukhala ola limodzi kapena awiri pa tsiku lochita masewera olimbitsa thupi sayenera kuwerenganso. Koma kwa ife tonse, funso lenilenilo ndi lakuti: Kodi timachita masewera olimbitsa thupi otani kuti tiwone ubwino wambiri wa mtima?
Yankho ndilo: Kafukufuku oposa 40 mu sayansi ya zolembedwa kuti chiopsezo cha mtima chikhoza kuchepetsedwa ndi 30 - 50% mwa kuchita maseŵera olimbitsa thupi , moyenera - kuchita maola osachepera ora limodzi patsiku. Ngati mutha kuchita masewero olimbitsa thupi kwa mphindi 20 mpaka 30 masiku osachepera asanu pa sabata, simungathe kukhetsa mapaundi ambiri kapena kufika pamtundu wanu wokhazikika, ndipo simungakwanitse kupeza mapindu omwe mtima wa IOM umatipatsa , koma mudzakhala mukuchita mtima wanu ndi mtima wanu wamtima zabwino zambiri.
Mfundo yofunika kwambiri: Ngati mungathe kuchita masewera olimbitsa thupi kwa ola limodzi tsiku popanda kudzipenga nokha, kudziletsa nokha ndi matenda a minofu, kutayika ntchito yanu, kapena kusudzulana, ndiye mwa njira zonse mutero. Koma ngati muli munthu wamba, ndiye kuti yesetsani kuyenda tsiku ndi tsiku. Mphindi 20 zokwanira zochitika tsiku ndi tsiku sizingapangitse ma mapaundi kuti asungunuke kapena kukupatsani thupi lomwelo monga Williams sisters, koma lingakuthandizeni kukhala ndi thanzi la mtima.
Ngati olemba a lipoti la IOM adaloleza zambiri, kukhumudwa komwe iwo adalenga pakati pa ife kuyesera kukhala ndi moyo wathanzi, koma osakhala okhwima, kungakhale kochepa kwambiri.
Zotsatira:
Panel pa Macronutrients, Panel pa Definition of Dietary Fiber, Komiti Yaikulu ya Zotsatira Zazikulu za Mavitamini, Komiti Yomasulira ndi Kugwiritsa Ntchito Zowonjezera Zakudya za Zakudya, ndi Komiti Yomwe Yavomereza Scientific Assessment of Dietary Reference Intakes. Zakudya Zowonjezera Zakudya Zopangira Mphamvu, Zakudya Zamadzimadzi, Fiber, Mafuta, Zakudya Zamchere, Cholesterol, Mapuloteni, ndi Amino Acids. Institute of Medicine; National Academy Press, Washington, DC, 2005.
Pate RR, Pratt M, Blair SN, et al. Zochita zathupi ndi thanzi labwino. Malingaliro ochokera ku Centers for Disease Control and Prevention ndi American College of Sports Medicine. JAMA 1995 Feb 1; 273 (5): 402-7.
Sesso HD, Paffenbarger RS Jr, Lee IM. Zochita zakuthupi ndi matenda a mtima amodzi mwa amuna: Harvard Alumni Health Study. Circulation 2000; 102: 975.
Manson JE, Greenland P, LaCroix AZ, ndi al. Kuyenda poyerekeza ndi masewera olimbitsa thupi pofuna kupewa zochitika za mtima m'mayi. N Engl J Med 2002; 347: 716.
Fletcher, GF. Momwe mungagwiritsire ntchito masewera olimbitsa thupi pachiopsezo chapachiyambi ndi chapakati A Statement for Healthcare Professionals a Task Force on Reduction Risk, American Heart Association. Kuyendayenda 1997; 96: 355.