Pezani Kutetezera Shuga, Kutaya Kwambiri Ndiponso Zovuta
Kodi chimachitika ndi chiyani mukakhala kuti mulibe malo osakhala ndi mlingo wa tsiku ndi tsiku? Mukulitsa chiopsezo chanu cha kunenepa kwambiri ndikukulitsa shuga ya mtundu 2. Mukakhala ndi matenda a shuga a mtundu wa 2, muli ndi chiopsezo chachikulu cha matenda a mtima, matenda a zilonda , matenda a impso, mavuto a maso, ndi mavuto a phazi ndi khungu.
Bungwe Loona za Umoyo pa Dziko Lonse limati moyo wokhala ndi moyo wokhazikika ndi umodzi mwa magawo khumi omwe amachititsa imfa ndi kulemala.
Zimapha anthu 300,000 chaka chilichonse chaka chilichonse ku United States kokha. Imfayi imachokera ku matenda a mtima - chinachake chimene anthu omwe ali ndi matenda a shuga ndi matenda a shuga amakhala pachiopsezo chachikulu kuposa ena.
Mwachidule
Njira imodzi yokhalira ndi kulemera kwabwino kapena kuchepetsa thupi ndi kupititsa patsogolo. CDC ndi American College of Sports Medicine amalimbikitsa kuti anthu azichita masewera olimbitsa thupi kwa mphindi 30 patsiku, osachepera masiku asanu pa sabata. Ngakhale osachepera theka la Achimereka amapeza kuchuluka kwa maseŵera olimbitsa thupi, malinga ndi kafukufuku wa CDC. Zoipa kwambiri? Kuwombera 25% sikutenga ntchito iliyonse.
Ana sakuyenda bwino, mwina. Nthawi yowonjezera ndi TV, makompyuta, masewera a kanema, mafoni a m'manja ndi homuweki amatanthauza nthawi yochepa yopitilira ndikusewera kunja. Malingana ndi National Center for Health Statistics, kuyambira 1976, chiwerengero cha ana olemera kwambiri ku United States chakhala katatu.
Mwachidule, izi zikutanthauza kuti lero ana opitirira 1 pa 6 alionse a zaka zapakati pa 12 mpaka 19 ali oposa kwambiri ndipo ali pangozi ya mavuto azaumoyo.
Udindo Wa Kuchita Zochita
Kusunga thupi lanu molingana ndi kutalika ndi njira yabwino yothetsera shuga. Pochita masabata 30 patsiku, masiku asanu pa sabata, anthu amatha kuteteza matenda a shuga kuti asakhale mtundu wa shuga.
Ngati munthu ali ndi matenda a shuga a mtundu wa 2, kuchuluka kwa masewera olimbitsa thupi kungawathandize kuchepetsa kuopsa kwa thanzi komanso kusintha kuchepetsa matenda awo.
Chakudya chimagwidwa mu makina - umodzi mwawo ndi shuga - ndipo amatulutsidwa m'magazi. Zikondamoyo zimatulutsanso insulini, zomwe zimalola kuti glucose ilowetse maselo ngati magwero a mphamvu. Anthu akalephera, matupi awo sangagwiritse ntchito insulini moyenera. Izi zimatchedwa insulini kukana kapena kutsekemera kwa insulini. Ngati izi zikuchitika, makoswe amatumiza insulini yowonjezera kuti athandizidwe, koma mmalo motembenuza chakudya, amasiya mafuta ochulukirapo. Izi zimapangitsa kuwonjezeka kwa shuga m'magazi ndipo zingayambitse mtundu wa shuga 2.
Kafukufuku wasonyeza kuti ngakhale gawo limodzi lochita masewera olimbitsa thupi lingathandize kuthandizira kuti munthu athe kugwiritsa ntchito insulini. Komabe, zotsatirazi zimangotha maola 12 mpaka 48 okha, zomwe zikutanthawuza kuti kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kuti insulini isagwire bwino ntchito.
Kufufuza Zowopsa za Umoyo
Dokotala angathandize odwala matenda ashuga kuyesa moyo wawo ndi thanzi lawo lonse. Njira yofulumira kuti mupeze chithunzi cha vuto la thanzi lanu ndi kuyesa chiwerengero cha mthupi (BMI) ndi kukula kwa m'chiuno.
Ma BMI amatha mafuta onse a thupi malinga ndi kutalika ndi kulemera kwake.
Maphunziro a 18.5 mpaka 24.9 amalingaliridwa mofanana. Mapu a 25 amasonyeza ngozi yowonjezereka ndipo mphambu 40 kapena kuposerapo imasonyeza ngozi yaikulu.
Kafukufuku waposachedwapa amasonyeza kuti kukula kwa ubweya kungakhale chizindikiro chofunika kwambiri cha thanzi kuposa BMI. Chiuno chachikulu chikutanthauza mafuta ambiri a m'mimba, omwe amaika munthu pachiopsezo chachikulu cha mtundu wa shuga wa mtundu wachiwiri. Kawirikawiri, abambo ayenera kugwira ntchito m'chiuno chapafupi mamita makumi awiri kapena kuposerapo ndipo akazi ayenera kugwira ntchito kumachira kukula kwa masentimita 32 kapena osachepera.
Momwe Mungayambire ndi Ntchito Yachilengedwe
- Yambani ndi dokotala poyamba kuti mukhale ndi ntchito yodzitetezera.
- Imwani madzi ambiri.
- Chitani china pamene mukuonera TV, kulemberana mameseji, kapena kugwiritsa ntchito kompyuta kapena piritsi; kwezani miyeso ya manja kapena mwendo ukukwera.
- Sakani masewera kapena masewera ena akunja ndi abwenzi ndi abwenzi.
- Tengani galu wa banja (kapena galu wa mnzako) maulendo ataliatali.
- Tengani masitepe mmalo mwa elevators ndi escalators, ndipo yendani kulikonse kumene kuli kotheka.
- Pezani pedometer kapena gulu labwino ndi kukhazikitsa cholinga cha tsiku ndi tsiku.
Malangizo Ogwira Ntchito ku Ofesi Kuti Azikhala Ogwira Ntchito Mwakhama
- Muzigwiritsa ntchito maola ola limodzi akuyenda kapena kumalo ochita masewera olimbitsa thupi.
- Yendani ku chipinda chodutsa kutali.
- Sungani galimoto kutali kwambiri ndi khomo lakumaso.
- Kuthamanga njinga kapena kupita kuntchito.
- Yendani ku maofesi a anzanu m'malo mmalowetsa mameseji, kuwaitana kapena kutumizira ma e-mail.
Malangizo Othandiza Ana Achichepere
- Yesani sewero la kanema la kuvina.
- Thandizani kuyenda galu wa mnzako (yomwe ingakhalenso njira yabwino yopeza ndalama pang'ono)
- Fufuzani kumapazi oyandikana nawo (funsani makolo anu chilolezo choyamba)
- Pitani kukwera njinga kapena kuyenda ndi anzanu.
- Gwiritsani ntchito chingwe chodumpha.
- Pezani gulu kusukulu.
Brian Konzelman, mphunzitsi wovomerezeka, wochita masewera olimbitsa thupi komanso woyambitsa Living Strong Fitness Training ku Waco, Texas. "Kuchita zinthu mwakhama ndi ndalama zam'tsogolo, thanzi lanu komanso thanzi lanu."
Zotsatira:
Moyo Wosatha: Vuto la Padziko Lonse la Matenda. "Pitani ku Zaumoyo. Bungwe la World Health Organization. 2 Sep. 2007.
Manson, JoAnn, Patrick Skerrett, Philip Greenland, ndi Theodore VanItallie. "Pandemics Escalating of Obesity and Sedentary Lifestyle." Archives of Internal Medicine. 14.3 (2004): 249-258. 2 Sep. 2007.
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Ntchito Yathupi ndi Umoyo Wathanzi. Ndondomeko Ya Adults Kuchokera ku American College of Sports Medicine ndi American Heart Association . " Kudutsa. 2007 Aug 1.
Ntchito Yachilengedwe ndi Yofunika, pa 9 April 2015. American Association of Diabetes, inapeza 2/3/16.