Bwanji ngati mutatha kumwa mapiritsi omwe angachite zonsezi: Zonse zimapewera ndi kuteteza kunenepa kwambiri , kuteteza matenda a mtima, kupititsa patsogolo kayendetsedwe kake, kusintha maganizo, kupatsa nkhawa, kusintha moyo wathanzi, kupewa matenda a shuga , kusintha moyo wathanzi, kuchepetsa matenda a maganizo , ngakhalenso kupewa kufa kwadzidzidzi kufa ? Kodi simungazitenge? Pilisi yamatsenga imatchedwa ntchito yochita masewera olimbitsa thupi, ndipo kuchita masewera olimbitsa thupi nthawi zonse kumagwira ntchito zonse zodabwitsa pamwambapa ndi zina zambiri.
Zochita Zolimbitsa Thupi ndi Matenda a Mtima
Zaka zambiri zafukufuku zasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kumawathandiza kukhala ndi thupi labwino komanso kumathandiza kupewa matenda a mtima. Ngakhale kuwonjezerapo mphindi 15 patsiku la ntchito yogwiritsira ntchito aerobic kuti moyo wongokhala wopanda moyo kungathe kukhala ndi moyo wathanzi kwa chaka kapena kuposerapo!
Pali njira zambiri zomwe zolimbitsa thupi zingathandizire thanzi la mtima. Mu Nurses 'Health Study, iwo omwe adayenda mofulumira kapena atapindulapo zolimbitsa thupi kwa mphindi 30 tsiku ndi tsiku anali ndi chiopsezo chachikulu cha kufa kwadzidzidzi kwa zaka makumi awiri ndi ziwiri.
Kafukufuku wina wasonyeza kuti kusagwira ntchito kwa amayi kwa zaka 30 kapena kupitirira kungakhale koopsa kwambiri kwa matenda a mtima kuposa kusuta kapena kuthamanga kwa magazi!
Kafukufuku wina wasonyeza kuti zochitika zathupi zimabweretsa chiwerengero chochepa cha mtima pakati pa abambo ndi amai omwe ali ndi zaka 65 kapena kuposerapo, zomwe zimapangitsa kuti pasakhale vuto lalikulu la matenda a mtima ndi mtima wosalimba .
Kuchita masewero olimbitsa thupi kwawonetsedwanso kuthandiza kuthandizira kuthamanga kwa magazi, kuchepetsa chiopsezo cha kupwetekedwa, komanso kusintha thanzi la mthupi lonse m'thupi.
Kuchita Zochita ndi Kutaya Kwambiri
Kuchita masewera olimbitsa thupi nthawi zonse kumakhala kofunika kuchitapo kanthu mwamphamvu ndipo kungathandize kwambiri kuti muteteze kunenepa kwambiri. Malinga ndi malangizo a Management of Overweight and Obesity Akuluakulu omwe adafalitsidwa mu 2013 ndi American Heart Association, American College of Cardiology, ndi The Obesity Society, mapulojekiti okhudzana ndi moyo wa anthu omwe amagwiritsa ntchito moyo wawo nthawi zambiri amapereka zochitika zowonongeka, monga kuyenda mwamsanga, osachepera 150 mphindi pamlungu-zomwe zimakhala zosachepera mphindi 30 patsiku kwa masiku osachepera asanu a sabata.
Pofuna kuchepetsa kulemera kwake kapena kuchepetsa kulemera kwa nthawi yayitali kumabweretsanso chaka chimodzi kapena kuposa, zochitika zolimbitsa thupi ndizovomerezeka: pafupifupi 200 mpaka 300 mphindi pa sabata, molingana ndi malangizo.
Ubwino Wina Wochita Zochita
Pali umboni wochuluka wosonyeza kuti kuchita masewera olimbitsa thupi kumalimbitsa maganizo ndi kumapereka mpumulo wopanikiza, ndipo kungakhale kuthandizira kuvutika maganizo. Kafukufuku wina wasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kungathandize kupewa matenda a shuga. Ndipo umboni winanso wasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuteteza matenda a maganizo, bwino kusiyana ndi chinthu china chilichonse chogwedezeka!
Mwachidule, sizachilendo kupeza chifukwa chabwino kuti musamachite masewera olimbitsa thupi tsiku ndi tsiku. Ngati mukufuna kukhala wathanzi komanso kukhala ndi thanzi labwino, zochita masewera olimbitsa thupi ndi njira yodalirika komanso yodalirika kwambiri.
Zotsatira :
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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.
Cooney G, Dwan K, Mead G. Kuchita zolimbitsa thupi. JAMA 2014; 311: 2432-33.
Jensen MD, Ryan DH, Apovian CM, Ard JD. 2013 AHA / ACC / TOS ndondomeko yoyendetsa kulemera kwa kunenepa kwambiri ndi kunenepa kwambiri kwa akuluakulu: lipoti la American College of Cardiology / American Heart Association Task Force on Practice Guidelines ndi The Obesity Society. Circulation 2013. Epub DOI: 10.1161 / 01.cir.0000437739.71477.ee.
Soares-Miranda L, Sattelmair J, Chaves P, Duncan GE, ndi al. Zochita zakuthupi ndi kusiyana kwa mtima kwa anthu akuluakulu: kuphunzira kwa thanzi la mtima. Circulation 2014; 129: 2100-10.