Gwiritsani mphamvu , yomwe imadziwikanso ngati mphamvu ya dzanja, ndi chiwerengero cha anthropometric chomwe chimasonyeza kuti thupi limakhala ndi thanzi labwino. Kuyeza kumaphatikizapo maphunziro a kutalika kwa nyengo chifukwa ndi chisonyezero cha umoyo wabwino wa phunziro lalikulu.
Mmene Zimakhalira Mphamvu Zimayesedwa
Ngati mumachezera wogwira ntchito kapena wodwalayo pazochitika zilizonse zokhudzana ndi zofooka, dokotala wanu akhoza kuyesa kuyesa mphamvu.
Gwiritsani mphamvu nthawi zambiri kumagwiritsidwa ntchito pogwiritsa ntchito dynamometer . Wodwala amachititsa mphamvu yake yonse mphamvu, kawirikawiri katatu ndi dzanja. Owerengeka apakati ndiye amawerengedwa pogwiritsa ntchito miyeso ya manja onse awiri.
Nkhani ya 2010 yomwe inalembedwa mu Journal of the American Geriatric Society inapeza kuti kuchepa kwabwino kwapadera komwe kumakhudzana ndi kuyenda bwino kwa okalamba achikulire kunali pafupifupi 72.6 mapaundi kwa amuna olemera thupi ndi madigiri 44 kwa akazi.
N'chifukwa Chiyani Kulimbitsa Mphamvu?
Gwiritsani mphamvu kumakula mofooka pamene tikukula, zomwe zimayamba kukhudza tsiku ndi tsiku. Zinthu zosavuta monga kutsegula mitsuko, kunyamula zakudya ndi zitseko zowonongeka zimakhala zovuta kwambiri malinga ndi mphamvu ya manja.
Gwiritsani mphamvu zowonjezera, koma zimakhala zomveka kuti zizindikire ngakhale pang'ono kusintha kwa mphamvu, zomwe zimapangitsa iwo kukhala ofunika kwambiri potsatira momwe wodwala akupitira kudzera kuchipatala.
Ichi ndi chitsimikizo chodalirika cha chiopsezo chachikulu cha matenda a mtima kapena stroke. Pakafukufuku wapadziko lonse, ofufuza adapeza kuti kuchepa kwa mapaundi 11 kumagwirizanitsa ndi 17 peresenti yowonjezera chiwopsezo cha mtima wakufa, 7 peresenti yowonjezera chiopsezo cha mtima ndipo 9 peresenti yowonjezera chiwopsezo cha kupwetekedwa mtima.
Mphamvu yozunzika yakhala ikugwirizanitsidwa ndi anthu ambiri odwala kuchokera ku zifukwa zilizonse pakati pa akuluakulu mu maphunziro osiyanasiyana osiyanasiyana ndipo nthawi zambiri amagwiritsidwa ntchito monga wothandizira mphamvu zonse zam'mimba. Chodabwitsa, chifukwa chake chiyanjano chiripo pakati pa miyeso ya mphamvu ndi kupirira kwabwinoko sikuli kumveka bwino, ngakhale kuti zingagwirizane ndi sarcopenia, kapena kutayika kwa minofu, yomwe imapezeka ndi msinkhu.
Ndikofunika kuzindikira kuti kusowa mphamvu kosafunika sikumayimira thanzi labwino. Sitikudziwika ngati kulimbikitsa mphamvu zothandizira kungathandize kupewa matenda okhudzana ndi msinkhu monga matenda a mtima ndi khansa. Komabe, ngakhale masewera olimbitsa thupi tsiku limodzi tsiku lililonse limagwirizananso ndi kupeŵa kulemala, kupititsa patsogolo kayendetsedwe ka moyo ndi kukhala ndi moyo wautali.
> Zotsatira:
Catharine R Gale, Christopher N Martyn, Cyrus Cooper, ndi Avan Aihie Sayer. "Gwiritsani Mphamvu, Kupanga Thupi, ndi Kufa." International Journal of Epidemiology 2007: 36: 228-235.
Janne Sallinen, Sari Stenholm, Taina Rantanen, Markku Heliövaara, Päivi Sainio, ndi Seppo Koskinen. "Kugwiritsa Ntchito Mphamvu Molimba Mtima Kumapangitsa Anthu Achikulire Amene Ali Pangozi Kuti Akulepheretsedwe." J Am Geriatr Soc. 2010 Sep; 58 (9): 1721-1726.
> http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)62000-6/abstract