Kuchokera pa Kugonjetsa Kugonana ndi Apuloa, Kutayika Kunenepa Kungathandize
Mwinamwake mukuzindikira ngati mukufunikira kutaya kulemera kwake, koma kodi kulemera kungapangitse bwanji kugona kwanu? Ndipo kodi mukufunika kuwonongeka motani? Kuchokera ku nthata ya kugona , kulemera kungakhale ndi phindu lalikulu ndikutsogolera bwino. Dziwani momwe kulemera kwanu kungapangitse kuti mugone mokwanira komanso kuchepetsa vuto lanu la kugona.
Kulemera Kwambiri Kukhoza Kuwononga Kugona Kwanu
Kwa iwo omwe ali olemera kwambiri kapena owonjezera, kulemera kwakukulu kungathe kuwononga tulo lanu ndi thanzi lanu.
Kusokoneza kwambiri kugona kungakhale kupuma kwanu: Kukhala wonenepa kwambiri kumagwirizana ndi kugona kwa mpweya, momwe mlengalenga wam'mwamba imagwa pamene wagona. Zingathenso kukweza kuthamanga kwapansi. Izi zingakhale ndi zotsatira zoyipa, kuphatikizapo kuchititsa kuti thupi likhale lolemera kwambiri, komanso likhoza kudwala matenda osokoneza bongo kapena kufa mwadzidzidzi.
Pochotsa mapaundi owonjezera, mukhoza kusintha kupuma kwanu komanso thanzi lanu lonse. N'zotheka kuimika mpweya wanu ndi carbon dioxide pamene mukugona. Pothetsa vuto lanu lakugonana, mukhoza kusintha mapapu komanso mtima wanu. Pangakhalenso phindu losadziŵika , kuphatikizapo kukweza mphamvu ya magazi ndi shuga.
Kodi Kuperewera Kwambiri Kungapititse Kukula?
Kafukufuku akuwoneka kuti kulemera kwa thupi kungapangitse kukonzanso bwino. Pofufuza anthu okwana 20 omwe amawombera kwambiri, kuperewera kwakukulu kwa kusewera kunkagwirizanitsidwa ndi kulemera kolemera kwa mapaundi 6.6 okha.
Kwa iwo omwe anasowa kulemera kwake - pafupifupi mapaundi 16.7 - kukwatulidwa kunathetsedwa kwathunthu. Komabe, odwala ena omwe anasiya kulemera kwambiri anapitirizabe kukwiya.
Chifukwa chake, anthu ambiri omwe amataya thupi akhoza kuchepetsa kupuma kwawo, koma sizimathandiza aliyense. Mwina pangakhale zinthu zina zomwe zimapangitsa kuti asokoneze, kuphatikizapo mavuto a umunthu ngati seveni yosokonekera .
Komabe, kulemera kungakhale cholinga chabwino chifukwa cha phindu lonse lomwe lingakhale nalo mu thanzi lanu.
Kodi Ndiyenera Kutaya Zambiri Zotani?
Palibe njira yodalirika yofotokozera kuchuluka kwa kulemera kwake komwe muyenera kutaya, ndipo izi ziyenera kuganiziridwa pazochitika. Zingakhale bwino kukambirana zolinga zanu ndi dokotala wanu kuti mudziwe njira yabwino kwambiri yokha. Kawirikawiri, kulemera kwa thupi kwa 10% kumathandiza anthu ambiri omwe ali olemera kwambiri kapena olemera kwambiri. Malingana ndi kulemera kwako, izi sizikhoza kukwanika kwambiri.
Ngati muli ochepa kwambiri, ndi kulemera kwanu pakaposa 50 peresenti pamwamba pa kulemera kwa thupi lanu, mungayambe kuchita zolephera. Zingakhale zofunikira kuthana ndi kulemera kwanu kudzera mu njira zosiyanasiyana, monga:
Zakudya
Dulani calories, kuchepetsa kukula kwa magawo, kuthetsa chakudya chofulumira, ndi kudya zipatso zambiri ndi ndiwo zamasamba ndi zakudya zochepetsedwa. Ambiri amapindula chifukwa chochita nawo pulogalamu yolemetsa yolemera.
Kuchita masewera olimbitsa thupi
Funsani dokotala wanu ndipo sankhani ntchito yomwe mungakonde. Zochita zochepa zofanana ndi kuyenda, njinga, ndi kusambira zingakhale zothandiza. Anthu ena amasangalala ndi aerobics kapena yoga. Ntchito yowonjezereka ngati kuthamanga ikhoza kutentha makilogalamu ambiri, koma ikhoza kukhala yovuta pa ziwalo za thupi.
Ngati zingakulimbikitseni kuchita nawo masewera olimbitsa thupi, iyi ikhoza kukhala njira yopitira ku masukulu ndi zipangizo zolimbitsa thupi zimene zingakhale zodula kapena zazikulu kuti zizikhala pakhomo.
Kusintha kwa makhalidwe
Nthawi zina chakudya ndi njira imene timayesedwera ndi nkhawa. Pamene maganizo athu ndi osauka, kapena tikuvutika maganizo, tikhoza kufika pazinthu zomwe zingatipangitse bwino. Tikhoza kukhala ndi makhalidwe abwino. Kuntchito, tikhoza kudya maswiti kapena kumwa zakumwa zakumwa za khofi kuti tipite tsiku. Ma calories akhoza kuwonjezera, ndipo zingakhale zothandiza kusintha zinthu zina, monga kuyenda kwa masana, kuchepetsa kulemera kwathu.
Mankhwala ndi Zowonjezera Kutaya Kwambiri
Nthawi zina, kugwiritsa ntchito mankhwala kapena kulemera kwa thupi kungakhale kothandiza pokhapokha zakudya ndi masewero olimbitsa thupi sizikwanira. Mankhwalawa akhoza kukhala othandiza. Nthawi zambiri amatha kukhala ndi zotsatira zosafunika. Lankhulani ndi dokotala musanayambe mankhwala atsopano kuti muwone kuti ndibwino kuti mugwiritse ntchito.
Bariatric Surgery
Pomaliza, anthu ena amafunika opaleshoni kuti achepetse mphamvu ya m'mimba. Izi zikhoza kuchepetsa kuchuluka kwa chakudya chimene chingadye. Patapita nthawi, izi zimabweretsa kulemera kwakukulu. Kuchita opaleshoni sikuli koopsa, ndipo kawirikawiri zimayenera kuwonetsa zolimbikitsa zina zowonongeka musanachitike.
Ndikofunika kuti kulemera kwadziwike mwa njira yoyendetsedwa ndi machitidwe oyenera a zachipatala. Kufulumira, kutaya thupi kosawerengeka sikungakhale bwino kupitirizabe kulemera kwanu pa nthawi yaitali.
Kuchepetsa kutaya thupi kungachepetse kuchuluka kwa kupopera komanso kuopsa kwa kupuma kwa kugona. Ngati muli ndi vuto la kugona mofulumira, kugwiritsidwa ntchito kwapakati pazomwe mumapanga (CPAP) kungakhale mbali yofunikira pa zolinga zanu za umoyo ndi zolemetsa. Palinso umboni wochuluka wakuti kugona mokwanira kungapangitse kuti thupi likhale lochepa komanso kuchepetsa kulemera kosafunika.
Zotsatira:
Braver, HM et al . "Kuchiza kwachinyengo. Kutayika kwapakati kwapakati, kugona mbali, ndi kupuma kwapakhosi." Chifuwa cha 1995; 107: 1283.
"Njira zothandizira kulemera ndi kulamulira." Komiti Yophunzirira NIH Technology. Ann Intern Med 1992; 116: 942.
Sugerman, H et al . "Zotsatira za nthawi yaitali za opaleshoni ya m'mimba zimathandiza kuti munthu asapitirire kupuma chifukwa cha kunenepa kwambiri." Am J Clinic 1992; 55: 597S.