Kuteteza Kunenepa Kwambiri
Mofanana ndi matenda ambiri, kunenepa kwambiri kumatetezedwa kwathunthu. Ndipo uthenga wabwino ndikuti sizitenga chilichonse chozizwitsa kapena zovuta kutilepheretsa kunenepa; Kutsatira moyo wathanzi weniweni kumachita chinyengo.
Monga bonasi yowonjezera, ambiri, ngati si onse, njira zothetsera kunenepa kwambiri zingakuthandizeninso kuchepetsa thupi ngati muli kale kunenepa kwambiri kapena kunenepa kwambiri .
Mfundo Zenizeni za Zakudya Zathanzi
Potsatira ndondomeko zofunika kwambiri zodyera , muzitha kupewa phindu lolemera komanso kunenepa kwambiri.
Mudzachepetsanso chiopsezo cha matenda ena aakulu monga matenda a mtima, shuga, ndi khansa.
Choyamba mwa mfundozi ndi kuganizira kudya zakudya zosachepera zisanu mpaka zisanu ndi ziwiri za zipatso ndi ndiwo zamasamba tsiku ndi tsiku. Zipatso ndi ndiwo zamasamba zimapanga zakudya zochepa. Lipoti la World Health Organization (WHO) linanena kuti pali umboni wokhutiritsa wakuti kudya zipatso ndi ndiwo zamasamba zimachepetsa chiopsezo cha kunenepa kwambiri.
Poyerekeza ndi zakudya zamtundu wa kalori monga zakudya zopangidwa ndi shuga ndi mafuta, zipatso ndi ndiwo zamasamba sizikhala zochepa kuti zitha kunenepa kwambiri kapena kunenepa kwambiri.
Ndipo chifukwa chakuti ali ndi zakudya zambiri zam'thupi komanso zakudya zina, zimakhala ndi chiwopsezo chachikulu cha shuga ndi insulini . Pazifukwa zomwezi, amachititsanso anthu kukhala okhutira ndi zochepetsera zochepa, motero amathandiza kuchepetsa kulemera.
Njira ina yodyera thanzi yomwe imathandiza kwambiri kuti tipewe kunenepa kwambiri koma matenda ena aakulu monga khansara ndi kupewa zakudya zowonongeka komanso zowonongeka monga mankhwala ochiritsidwa kapena ochiritsidwa .
Zakudya zopangidwa bwino, monga mikate yoyera ndi zakudya zambiri zopangira zokongoletsera, ndizozimene zimagwiritsa ntchito makilogalamu opanda kanthu, ndipo ma calories akhoza kuwonjezera mwamsanga.
Pakati pa mzere womwewo, ndikofunikira kuti mupitirize kudya zakudya zowonjezera . American Heart Association ikulangiza kuti kudya kwa shuga wochuluka sikupitirira supuni 6 zapatsiku tsiku ndi tsiku kwa amayi ndi supuni 9 zapatsiku tsiku ndi tsiku kwa amuna.
Makina akuluakulu a shuga wambiri omwe amapewa ndi monga zakumwa za shuga, kuphatikizapo sodas ndi zakumwa zamagetsi kapena zamasewero; chakudya chamchere monga pie, cookies, ndi mikate; Zakudya zam'madzi (zomwe sizimadziwika kuti 100%). maswiti; ndi zakumwa zamchere monga ayisikilimu.
Chofunika kwambiri pa zakudya zabwino ndikumwa madzi ochuluka ndikupewa zakumwa zakumwa monga shuga ndi zakumwa za masewera.
Potsirizira pake, onetsetsani kupewa mafuta osasamala (mafuta odzaza) ndikuwongolera m'malo mwa mafuta abwino (mafuta a monounsaturated ndi polyunsaturated), monga mapeyala, mafuta a azitona, ndi mtedza.
Kupeza Zochita Zokwanira
Mitundu yambiri ya dziko ndi maiko akunja imalimbikitsa kuti anthu akuluakulu azitha kuchita masewera olimbitsa thupi oposa 150 pa sabata iliyonse.
Izi zikutanthauza mphindi 30 patsiku kwa masiku asanu a sabata.
Ngakhale ndibwino kukhalabe wotanganidwa tsiku lonse, kaya pogwiritsa ntchito deskiti, kuyendetsa nthawi, kapena kupeza njira zoyendayenda pamisonkhano kapena njira zina zoyendayenda tsiku lonse . Kafukufuku wasonyeza kuti kugwira ntchito mwakhama nthawi zonse kumakhala bwino kwa thanzi lanu lonse komanso kuteteza kunenepa kwambiri.
Ndikudabwa kuti ndi masewera otani omwe ndi abwino kwambiri kuti muteteze kulemera? Malinga ndi kafukufuku wa posachedwapa wa sayansi, pali njira imodzi yosavuta yochita masewera olimbitsa thupi yomwe idzachita zonse zitatuzi pamwamba (kukuthandizani kuchepa thupi, kukuthandizani kuti musamaye, ndikuthandizani kupewa kuchepa kwambiri ndi kunenepa kwambiri): kuyenda mwamsanga.
Ochita kafukufuku amene anafufuza deta kuchokera ku England Health Surveys ya chaka cha 1999 mpaka 2012 adanena kuti kuyenda kosavuta, kovuta, kamphindi 30 masiku asanu pa sabata kunali bwino kusunga mapaundi kuposa nthawi yomweyi yogwiritsira ntchito masewera olimbitsa thupi.
Ofufuzawo anapeza kuti "anthu amene amayenda mofulumira kapena mofulumira amakhala olemera poyerekeza ndi anthu omwe amachita zinthu zina."
Ofufuzawo ananenanso kuti "kugwirizana pakati pa maseŵera olimbitsa thupi ndi kulemera kuli ndi mphamvu kwa akazi komanso anthu pazaka zoposa 50."
Udindo Wopanga Mzinda
Kafukufuku wambiri wasonyeza kuti njira zomwe timagulu tawo komanso mizinda yathu yapangidwa zingathandize kwambiri kuteteza kunenepa kwambiri. Kaya mumakhala m'dera lanu kapena ayi, mwachitsanzo, zidzakuthandizani kuti mukhale kosavuta kuti mugwire nawo ntchito yopindulitsa ya kuyenda nthawi zonse.
"Anthu oyandikana nawo oyandikana nawo" akutanthauza kuti mungathe kupita ku masitolo, kusukulu, ndi kumapaki komwe mukukhala.
Kodi mungayende kupita ku golosale kuchokera kumene mukukhala, kapena mukuyenera kulowa mu galimoto yanu kuti mupite ku sitolo?
Zomwe zimadziwika ngati njira zoyendayenda-kuyenda kapena njinga, mwachitsanzo-zimakhala ndi ubwino wambiri wathanzi kusiyana ndi kuyendetsa galimoto komanso zotetezera kwambiri kunenepa kwambiri.
Ndipotu, kayendedwe katsopano kamangidwe ka tawuni yotchedwa New Urbanism kakhazikitsidwa ndi cholinga cholimbikitsa mizinda yathanzi komanso yowonongeka, ndipo posachedwapa deta yasonyeza kuti kayendetsedwe kameneka kangakhudze kuchuluka kwa kuchepa kwambiri ndi kunenepa kwambiri.
Kulimbana ndi Kupanikizika
Kupsinjika maganizo, pokweza mahomoni otchedwa cortisol, kungayambitse kulemera. Zingathenso kusankha zakudya zosayenera, monga cortisol ndi mahomoni ena opanikizika angathe kukulitsa "zilakolako za carb," komanso kukhala ndi nkhawa zambiri zingapangitse kuti zikhale zovuta kuti mukhale oganiza bwino komanso ofunika.
Pewani kulakalaka kumwa mowa, mankhwala osokoneza bongo, kapena makhalidwe ena oopsa monga njira yothetsera nkhawa. Mmalo mwake, pali njira zingapo zathanzi zowonongera nkhawa.
Kupita kuyenda tsiku ndi tsiku ndi njira yabwino yochepetsera nkhawa, ndipo, monga taonera pamwamba, kuyenda mwamsanga ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuti muteteze kunenepa kwambiri, kotero mumapeza madalitso awiri mwa njirayi.
Njira inanso yothandizira kuthetsa nkhawa ndiyo kuchita kawirikawiri, yochi, kapena kusinkhasinkha. Ntchito ina yolemetsa nkhawa ndiyo kupeza ndi kumvetsera nyimbo zomwe mumakonda.
Ndipo musamanyalanyaze udindo umene bwenzi lanu laubweya lingathe kusewera mumasewera otopetsa nkhawa. Kukhoza kwa ziweto kutizitsitsa ndizodabwitsa; ndiko kuti, pambuyo pa zonse, chifukwa chiyani tili ndi mayina onse a zinyama. Kafukufuku apeza kuti kukhala ndi chiweto kungachepetse kuthamanga kwa magazi, ndipo kafukufuku wina apeza kuti ziweto, makamaka agalu, zimakula msinkhu wanu komanso zimatha kukuthandizani kuchotsa kulemera.
Kupeza Tulo Wokwanira
Udindo wa tulo mu umoyo wathunthu sungathe kupitirira. Izi zimaphatikizapo cholinga cholepheretsa kunenepa kwambiri.
Kafukufuku ambiri asonyeza kuti maola asanu ndi awiri mphambu asanu ndi anayi a usinkhu wosasokonezeka usiku uliwonse amafunika kupeza ubwino wa kugona tulo, kuphatikizapo zokhudzana ndi kuchepetsa kunenepa kwambiri.
Kodi mungatsimikize bwanji kuti mukugona mokwanira? Choyamba, muyenera kuika patsogolo pa ndondomeko yanu ya tsiku ndi tsiku. Chachiwiri, kukhala ndi ukhondo wabwino ndikofunika kwambiri, makamaka ngati mukudwala tulo .
Kafukufuku wina apeza kuti achinyamata kapena achinyamata omwe amapita kukagona mochedwa masabata amatha kulemera patapita nthawi.
Pa kafukufuku wa achinyamata pafupifupi 3,500 omwe adatsatiridwa pakati pa 1994 ndi 2009 ku National Longitudinal Study of Health Adolescent, ofufuza adawona momwe nthawi ya umoyo imakhudzidwira mliri wa thupi (BMI) m'kupita kwanthawi.
Olemba mabuku apeza kuti "nthawi yowonjezera nthawi yogona panthawi ya ntchito, maola angapo, kuyambira paunyamata kufikira munthu wamkulu amakhala ndi kuwonjezeka kwa BMI m'kupita kwanthawi."
Izi sizikuwoneka kwa achinyamata okhaokha komanso achinyamata. Mu kafukufuku wina, ofufuza adapeza kuti nthawi zamadzulo, choncho usiku wochepera, ana a zaka zisanu ndi zisanu ndi zisanu ndi zisanu (5) ali ndi zaka zambiri zowonjezera kunenepa kwambiri pakapita nthawi. Mwachindunji, ofufuza anapeza kuti zovuta zowonjezera zinali zazikulu kwa ana omwe anagona zosakwana maola 9.5 usiku, komanso ana omwe anagona pa 9 koloko masana kapena mtsogolo.
Chotsatira chotsatira apa ndikuti nthawi zonse muzigona nthawi yoyenera kuti mulole maola asanu ndi awiri mphambu zisanu ndi awiri (9) osagona kusokoneza (koposa ana), ndi kumamatira.
Mawu Ochokera
Mfundo yakuti kunenepa ndikutetezedwa ndi uthenga wabwino. Mukamayang'anitsitsa zizoloŵezi zoyamba za tsiku ndi tsiku komanso mwa kukhala ndi moyo wathanzi, mungapewe kukhala ndi kunenepa kwambiri. Ndipo ngati mutakhala ndi kunenepa kwambiri kapena kunenepa kwambiri, kusintha moyo wanu wathanzi kudzakuthandizani kuchepa thupi. Ngakhale zingakhale zovuta nthawi zina, ndi ulendo wokwanira kutenga.
Zotsatira:
Asarnow LD, McGlinchey E, Harvey AG. Umboni wa kugwirizana komwe kulipo pakati pa nthawi ya kugona komanso kusintha kwa chiwerengero cha misala. Kugona . 2015; 38: 1523-7.
Coleman KJ, Rosenberg DE, Conway TL, Sallis JF, et al. Zochita zathupi, chikhalidwe cholemera, ndi makhalidwe oyandikana nawo oyendetsa galu. Pre Med . 2008; 47: 309-12.
Flint E, Cummins S, Sacker A. Mabungwe pakati pa maulendo oyendayenda, mafuta a thupi, ndi chiwerengero cha mthupi: chiwerengero cha anthu, kuphunzira pamtanda ku United Kingdom. BMJ . 2014; 349: g4887.
Lordan G, Pakrashi D. Chitani ntchito zonse "kuziyeza" mofanana? Zosiyana ndi zochitika za thupi zimakhala zosiyana ndi zowonongeka za kulemera. Kuopsa Kwambiri . 2015 May 20.
Scharf RJ, DeBoer MD. Kugona nthawi ndi kulemera kwa pang'onopang'ono kwa ana 4 ndi 5 a zaka zapakati. Obes a ana . 2015; 10: 141-8.
Bungwe la World Health Organization. Tsamba lachidziwitso: kulimbikitsa zipatso ndi ndiwo zamasamba padziko lonse lapansi.