Sikuti kokha kukhala moyo wokhazikika kumakhala ndi chiopsezo chachikulu cha kunenepa kwambiri , khansa , ndi matenda a mtima , koma kafukufuku waposachedwapa wawonetsa kuti kukhala chete kwa mphindi 30 kungathe kuvulaza thupi.
Kodi "Matenda Okhala" N'chiyani?
Limeneli ndilo chizindikiro chomwe chaperekedwa mu makina otchuka kuti afotokoze zotsatira zovulaza zomwe zimakhalapo chifukwa chakhala motalika kwambiri.
Kafukufuku wasonyeza kuti kukhala kwa mphindi 30 panthawi imodzi popanda kuimirira kapena kuchita zinthu zolimbitsa thupi kumayambitsa chiwonongeko cha zochitika m'thupi lonse, kutengeka koyendayenda komwe kumaphatikizapo kusayenda bwino, kutupa, ndi kutha kwachisokonezo (kusagwira ntchito pazitsulo za mitsempha ya magazi).
Izi zikutanthawuza, mofulumira, kufika m'mitima yapamwamba ya matenda a mtima, kulemera kwambiri ndi kunenepa kwambiri, mwinamwake ngakhale khansara.
Matenda Ovutika Kwambiri, Ambiri
Mu kafukufuku yemwe adafufuza zochitika za mtima ndi zochitika zochitika pamagulu a anthu oposa 2,000 okhala ku Dallas, ofufuza adapeza kuti ora lililonse limene limagwiritsidwa ntchito nthawi yochepa patsiku limagwirizanitsidwa ndi kuwonjezeka kwa 14% mu coronary artery calcification (calcium mu mitsempha yamakono, chomwe chiri chizindikiro cha matenda a atherosclerosis, omwe amadziwikanso monga "kuumitsa kwa mitsempha" kapena chipika chowongolera).
Televizioni yambiri, Kuthamanga Kwang'onopang'ono
Pa phunziro lochititsa chidwi la anthu opitirira 8,500 omwe ali ndi zaka 48 mpaka 92 omwe analembetsa ku European Prospective Investigation ya Cancer-Norfolk kafukufuku, ofufuza adapeza kuti amuna ndi akazi omwe amawona TV yaying'ono (yofanana ndi nthawi yopuma) amayenda mofulumira kwambiri , kuyenda mofulumira kuposa awo omwe amawonera TV kwambiri.
Zikuwoneka kuti kukhala pansi kwa nthawi yaitali kumawombera mowopsa, kukuchepetsani pansi ndikukupangitsani kukhala osasinthasintha.
Kulimbana ndi Matenda Okhala
Pali njira zingapo zothana ndi matenda. Ngati muli ndi ntchito ya desiki, mukhoza kukhala pachiopsezo chachikulu, choncho onetsetsani kuti muyang'ane malo anu ogwira ntchito ndi malo omwe mukugwira ntchito.
Aliyense ayenera kuyang'ana njira zoti aziyendayenda tsiku lonse. Pano pali malingaliro ochitira izi:
- Imani ndi kutambasula miyendo yanu maminiti 20 osachepera, ngakhale zitakhala kwa mphindi imodzi kapena zingapo. Kuika timer kungathandize.
- Tengani maitanidwe akuyimirira.
- Yendani kuzungulira ofesi yanu nthawi iliyonse yomwe mungathe-ngati osati maminiti 20, ndiye ola lililonse.
- Nthawi zonse tengani masitepe .
- Pezani kapena pangani desk.
- Taganizirani misonkhano yoyenda.
- Nyamuka pa malonda a televizioni. Lembetsani ma TV osachepera maola asanu ndi awiri pa sabata.
Ku United Kingdom, poona kuti anthu a ku Britain amakhala ndi maola 8.9 tsiku lililonse, pulogalamu yapadera komanso yatsopano, yotchedwa Get Britain Standing, ikuyambanso "kukudziwitsa komanso kuphunzitsa za kuopsa kwa ntchito zogwirira ntchito. 4 maola) "Pulojekitiyi imapereka zinthu zosiyanasiyana, kuphatikizapo" chowerengera chokhalapo "chomwe chingakuthandizeni kulingalira nthawi yomwe mumakhala nthawi zonse kukhala ndi mgwirizano wanu ndi" chiwopsezo chanu ". Amaperekanso njira zowonjezera za" Zowonjezera Kugwira ntchito. "
Zotsatira :
Thosar SS, Bielko SL, Mather KJ, et al. Zotsatira za kukhala kwa nthawi yayitali ndikukhala mu nthawi yokhazikika pa ntchito yomaliza. Med Sci Sports Exerc 2014 Aug 18. [Epub patsogolo pa kusindikiza]
Kulinski JP, Khera A, Ayers CR, et al. Chiyanjano pakati pa thupi labwino la thupi labwino komanso lachitetezo chokwanira cha accelerometer komanso nthawi yomwe anthu ambiri amakhalapo. Mayo Clin Pro 2014; 89: 1063-71.
Keevil VL, Wijndaele K, Luben R, et al. Kuwonera TV, kuyenda mofulumira, ndi kugwiritsira ntchito mphamvu yophunzira. Med Sci Sports Exerc 2015; 47: 735-42.