Phindu lochita masewera olimbitsa thupi nthawi zonse limaphatikizapo kupewa komanso kuteteza kunenepa kwambiri .
Nchiyani Choyenera Kulimbitsa Thupi?
Pamene gulu lachipatala ndi lachipatala likulankhula za masewera olimbitsa thupi, timatanthawuza zochitika zonse. Izi zikhoza kuyenda pa masitepe , kupanga mbale, kugwira ntchito zapakhomo, kuchita ntchito yadiredi, munda wamaluwa, kapena kusewera ndi ana anu kapena ziweto zanu.
Izi zimatanthauzanso mitundu yosiyanasiyana yochita masewera olimbitsa thupi, monga masewero a timu, kuthamanga, yoga , masewera, komanso ngakhale kukweza kulemera.
Pali zigawo zosiyana zochita masewera olimbitsa thupi, malinga ndi kuthamanga kwa magazi (monga kusambira ndi kuthamanga) kapena anaerobic (monga kulemera kwa kulemera). Kuchita masewera olimbitsa thupi kwakhala kotchulidwa malinga ndi ngati ayi akuyesedwa kuti ndi yopitilira kapena kupirira. Pomalizira, pali kusiyana, kapena mphamvu, zochitidwa; Izi zimaonedwa kuti zikuphatikizapo kuwala, zolimbitsa thupi, ndi zamphamvu.
Kodi Muyenera Kuchita Zambiri Zolimbitsa Thupi?
Yankho lolunjika pa izi ndikusunthira mochuluka tsiku lililonse-popanda kupita ku malo ovulala, ndithudi! Kafukufuku wasonyeza kuti kukhala kwa nthawi yayitali kuposa maola anayi tsiku ndi tsiku kumakhala koipitsitsa kwa thupi kusiyana ndi kusuta fodya.
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.
Ndondomeko ya HHS yowonjezera kuti zowonjezereka zowonjezera zaumoyo zingapezedwe pakuwonjezera kuchuluka kwa zochitika zolimbitsa thupi mpaka maola asanu pa sabata, kapena kuwonjezera mphamvu zolimba kwa maola awiri kapena awiri pa sabata.
Mfundo izi zimalimbikitsanso kuchita masewera olimbitsa thupi osachepera masiku awiri pa sabata. Izi ndizofunika kumanga ndi kusunga mafupa amphamvu, chifukwa chokhala ndi thanzi labwino, komanso kuwonjezeka kwa minofu-yomwe imathandizanso kuthetsa kunenepa kwambiri.
Zotsatirazo zimanenanso kuti "zochitika zonse zolimbitsa thupi zili bwino kuposa kuchita kanthu ... ngakhale kuchita maminiti 10 owonjezera." Ndipo izi zikufika pa mfundo yomwe ili pamwambayi kuti kupanga cholinga kuti muziyendayenda mochuluka tsiku lonse ndilofunika kuti akhale ndi thanzi labwino komanso labwino pa nthawi yonseyi.
Zotsatira :
Doucet E, King N, Levine JA, Ross R. Pitirizani kuchita masewero olimbitsa thupi komanso kuchepetsa thupi. J Obes 2011; 2011: 358205. Epub 2011 Dec 18.
Ntchito Yogwirira Ntchito kwa Achimereka. Dipatimenti ya zaumoyo ku United States. Inapezeka pa intaneti pa http://www.health.gov/PAGuidelines/ pa June 12, 2014.
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.