"Kuti munthu apambane mu moyo, Mulungu anapereka njira ziwiri, maphunziro ndi zochitika zathupi. Kupanda ntchito kumawononga moyo wabwino wa munthu aliyense, pamene kayendetsedwe ka masewera olimbitsa thupi ndi maseĊµera olimbitsa thupi angathe kusunga ndi kusunga. "- Plato, 400 BC
Mukufunikira chifukwa chabwino chotsatira masitepe? Nazi asanu ndi limodzi mwa iwo.
1. Kuyendetsa Sitima Kukuwotcha Makilomita Oposa Kukopa
Inde, zowona: kafukufuku wasonyeza kuti kukwera masitepe, omwe amawoneka kuti ndiwowona mwamphamvu zowonongeka , kumawotcha makilogalamu ambiri pamphindi kuposa kuthamanga.
Kampani imodzi, StepJockey, yomwe imathandizidwa ndi Dipatimenti ya Zaumoyo ya United Kingdom ndipo ili ndi cholinga chokhacho kuti aliyense apite masitepe nthawi iliyonse komanso paliponse, atero kuti kukwera masitepe kumawonjezera mphamvu 8 kapena 9 kuposa mphamvu Mphamvu zisanu ndi ziwiri kuposa kutenga chombo. Monga bonasi yowonjezera, mumatentha makilogalamu osati pamwamba ponseponse komanso mukakwera masitepe! Zikuyerekezera kuti anthu ambiri amawotcha pafupifupi 0,1 makilogalamu pa sitepe iliyonse yomwe amakwera (kotero, osachepera 1 makilogalamu khumi ndi awiriwo akukwera) ndi 0.05 makilogalamu pa sitepe iliyonse (kotero, calorie imodzi ya masitepe 20 aliwonse panjira pansi). Mwinanso ndikulimbikitsanso anthu omwe akuvutika kale ndi kunenepa kwambiri kapena kunenepa kwambiri : pamene mumayeserera kwambiri, mumakhala owonjezera kwambiri pamene masitepe akukwera.
2. Kuswera kwazitali kumachepetsa kuopsa kwa sitiroko
Malingana ndi zotsatira za Harvard Alumni Health Study, yomwe inalembetsa amuna oposa 11,000, kuchita masewero olimbitsa thupi monga kukwera masitepe kungachepetse chiopsezo cha matenda .
Mwachitsanzo, mwa amuna omwe amanena kuti akukwera ndege zokwana 3 mpaka 5 patsiku, amachepetsa 29 peresenti pangozi ya kupweteka kwa nthawi yaitali-ndipo izi zinali kuwonjezerapo phindu lililonse lomwe iwo angakhale nawo kuchokera ku mitundu ina zolimbitsa thupi nthawi zonse.
3. Kuswera kwazitali kumapangitsa kuti mtima ukhale wabwino
Chifukwa chokhala ndi machitidwe olimbitsa thupi, kukwera masitepe kumapangitsa kuti thupi likhale lolimba thupi, motero, thanzi la mtima pa nthawi yaitali.
Zaka zambiri zafukufuku zasonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kumawathandiza kukhala ndi thupi labwino komanso kumathandiza kupewa matenda a mtima. Ngakhale kuwonjezerapo mphindi 15 patsiku la zochitika zolimbitsa thupi kuti munthu akhale ndi moyo wongokhala wopanda moyo akhoza kuwonjezera moyo wathanzi kwa zaka zitatu!
4. Kuswera kwazitali kumalimbitsa minofu
Ganizirani zomwe zimafunika kukwera masitepe. Minofu yonse m'miyendo yanu, kuphatikizapo kuchoka kwanu, kuphatikizapo kusunthira ndipo mwinamwake kupopera manja anu-osatchula kutsegula minofu kumbuyo kwanu. Zonsezi zimamasuliridwa mu mawonekedwe amphamvu kwambiri a minofu. Ndipo, pogwiritsa ntchito chigoba cha minofu kumathandiza kuchepetsa kagayidwe kameneka, kamene kangathenso kutanthauzira kuwonjezera ma calories (ndi kulemera kotayika) pamapeto pake ngati minofu yowonda imakhala yowonjezereka ndipo minofu imatulutsa bwino. Kafukufuku wasonyeza kuti kugwiritsa ntchito mitsempha ya mitsempha kumakhudzanso kwambiri shuga ya magazi, yomwe imakhudza kuteteza ndi kusamalira matenda a shuga . Kuonjezera apo, kupititsa patsogolo thanzi labwino kwambiri kumathandizira matenda a nyamakazi , omwe amachititsa kuti anthu omwe akuvutika kwambiri ndi kunenepa kwambiri azivutika.
5. Kupita Kumayendedwe Ndi Njira Yosavuta Yotsutsana ndi Moyo Wosatha
Kafufuzidwe kafukufuku amaonetsa kuti moyo wadziko lapansi wamakono ndi wopambana kwambiri monga chiwopsezo chachikulu ku mliri wa kunenepa kwambiri padziko lonse lapansi.
Kutenga masitepe ngati kuli kotheka ndi njira yofulumira komanso yophweka yochotsera moyo wanu wokhawokha ndikuwonjezera zochitika zina ndikuyenda ku moyo wanu wa tsiku ndi tsiku. Masitepe kawirikawiri amakhala pomwepo patsogolo panu, ndipo zimakhala zosavuta kuti mutenge masitepe kusiyana ndi kupita ku masewera olimbitsa thupi kapena kupita ku masewera.
6. Simukuyenera Kumvetsera Nyimbo Zomvera
Zolemba:
Zimring C, Joseph A, Nicoll GL, Tsepas S. Zisonkhezero za zomangidwe ndi zojambula pazokambirana zochitika: zofukufuku ndi mwayi wothandiza. Am J Prev Med 2005; 28: 186-193.
StepJockey. Sayansi bit: zotsatira zochokera ku umboni. Idapezeka pa https://www.stepjockey.com/stair-climbing-benefits pa August 8, 2014.
Lee I, Paffenbarger RS. Zochita za thupi ndi matenda a zilonda: Harvard Alumni Health Study. Stroke 1998; 29: 2049-2054.
Wen CP, JPM Wai, Tsai MK, Chen CH. Zochita zochepa kuti mukhale ndi moyo wambiri. JACC 2014; 64: 472-481.