njinga yamoto
Ubwino Waumoyo Wokwera njinga yamagetsi
Tonsefe timadziwa kuti kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira. Tonsefe tikudziwa kuti iyenera kuthandizidwa kuti ipeze phindu lenileni. Chofunika koposa, tonsefe timadziwa kuti ziyenera kukhala zosangalatsa, apo ayi sizokhazikika. Ngakhale muyenera kupita kwa dokotala kaye, a US department of Health and Human Services amalimbikitsa kuti achikulire athanzi azichita masewera olimbitsa thupi kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi sabata iliyonse. Kwa iwo omwe nthawi zambiri amapita kukasewera, izi sizikuwoneka ngati zochuluka. Kwa iwo omwe sanapange masewera kukhala patsogolo, izi zimawoneka zovuta. Nkhani yabwino ndiyakuti njinga zamagetsi ndi njira yabwino yopangira chizolowezichi ndikupanga chizolowezi cholimba chomwe chingakupindulitseni pakuchita masewera olimbitsa thupi mzaka zikubwerazi. Kupatula apo, zomwe mumachita kwa nthawi yayitali tsiku lililonse ndizofunikira kwambiri. M'malo mwake, kumapeto kwa tsiku, thanzi labwino nthawi zambiri limakhala chifukwa cha zizolowezi zonse zabwino. Njinga zamagetsi ndizodabwitsa chifukwa ndi njira yosangalatsa komanso yosavuta yopangira moyo wogwirizana ndi zosowa zawo kwa aliyense ndi aliyense.
Tisanayambe kuganizira zaumoyo, tiyenera kufotokoza molakwika. Popeza njinga zamagetsi zimakhala zamagetsi, malingaliro olakwika wamba ndi akuti sagwiritsidwa ntchito zolimbitsa thupi. Inde, anthu amatha kugwiritsa ntchito izi ngati njira yolankhulirana kuti azitha kupita kuntchito. Inde, ndizotheka kugwiritsa ntchito njinga zamagetsi ngati chinthu chapamwamba, ndipo zitha kuchitidwa zochepa ngakhale zitakhala kuti sizikugwira ntchito. Ngakhale awa ndi ochepa chabe mwa maubwino awo ambiri, amapindulitsa kwambiri. Kwa iwo omwe akufuna kupita kukawonjezera zaluso zina zolimbitsa thupi zawo, kapena omwe akufuna kubwerera ku zida zamasiku onse, njinga zamagetsi ndi chida chamatsenga.
Timakonda njinga zamagetsi chifukwa ndizofanana kwambiri. Izi zikutanthauza kuti kwa iwo omwe akuyenera kugwira ntchito molimbika kapena olakwika, atha kusangalala ndi njinga tsiku lililonse, ndikusangalala ndikusangalala ndikukula ndikukula bwino. Amalola okwera omwe angafunikire thandizo lowonjezera paulendo wawo wolimbitsa thupi kuti akwere njinga. Anthu ena amafuna kuonda, koma kutuluka ndikungofuna misonkho, kapena pazifukwa zina simungakhale ndi chizolowezi chokwera njinga tsiku lililonse.
Mosasamala momwe mulili pakadali pano, njinga zamagetsi ndi chida chachikulu. Kwa okwera omwe ali kale ndi thunthu lodabwitsa, mutha kubweretsa mawonekedwe atsopano ku maphunziro anu pakupita nthawi yochepa ndikufufuza njira zatsopano. Mutha kukwera pamtunda womwe ungakhale wokwera pang'ono kuposa inu, kapena ingolumikizanani ndi abwenzi omwe ali mofulumira komanso abwino. Banja ili ndi lalikulupo, m'modzi wa oyendetsa ali bwino ndipo winayo alibe pamodzimodzi.
1.Exercise imathandizira kuchepetsa thupi
Kuyendetsa njinga tsiku lililonse ndiyo njira yabwino yoyambira masewera olimbitsa thupi osangalatsa. Kutengera mphamvu yanu, kupalasa njinga pafupipafupi kumatha kuwotcha 400 mpaka 1000 pa ola limodzi. Ndi njinga yamagetsi, mutha kulowa ndikulola kugunda kwamtima kwanu, kapena mutha kugwiritsa ntchito poyambira kukuthandizani pang'onopang'ono.
Ngati mumakhala ndi pulogalamu yochepetsera thupi kapena yochepetsa thupi, ndizabwino! Kupita njinga tsiku lililonse kumatha kukuthandizani kuti mukwaniritse zolinga zanu mwachangu, ndipo ngati mungakwaniritse njira yanu, mudzadya zambiri. Ngati sichoncho, osadandaula. Kutuluka ndikofunika kwambiri kuposa momwe mukuganizira. Ndi njinga yamagetsi, mutha kuchita zolimbitsa thupi pang'onopang'ono komanso mosavuta. Khalani masewera ndikuyamba kugwiritsa ntchito kuwunika kwanu kwa mtima kuti mulembe moto wanu watsiku ndi tsiku. Ngati ndinu wokwera wamba, tangoyendani tsiku lililonse, kapena pitani patsogolo.
Kwa iwo omwe akungofuna kuchepetsa thupi, kuyendetsa njinga tsiku lililonse kungathandize! Ngati mukufuna kuphunzira zambiri pa masamu kuti musinthe kulemera kwanu, mutha kugwiritsa ntchito Calculator.
Mwakutero, ili ndi funso loyesa zomwe mumadya ndi zomwe mumachita. Mukamachita zambiri, mumatha kudya kwambiri. Anthu ambiri amasankha njira yodyera, koma mosalephera amalephera chifukwa siyabwino kapena yokhalitsa. Ndizopambana kwanthawi yayitali kuyerekezera kuchuluka kumeneku mukamadya chakudya choyenera, kupeza zakudya zopatsa thanzi ndikukhazikitsa masewera olimbitsa thupi.
2. Zotsitsa zake
Kwa oyamba kumene komanso osachita masewera, masewera otsika kwambiri amakhala okhazikika komanso ofunikira. Njinga zamagetsi ndi njira yosangalatsa yowonjezerapo zosiyanasiyana m'moyo wanu watsiku ndi tsiku kapena kuti muyambe kukwera njinga yamagetsi. Kuyenda nthawi zonse kwakhala chisankho chodziwika bwino, koma tiyeni tikumane nazo. Musanayambe kunyong'onyeka ndi malo ozungulira, mutha kupita kutali kwambiri mosiyanasiyana. Mabasiketi amagetsi ndi njira yosangalatsa yosakanikirana ndi maphunziro ochepa mphamvu.
Ngati mukungoyamba kumene kulimbitsa thupi, kapena mukungoyenera kuchita masewera olimbitsa thupi m'moyo wanu, njinga zamagetsi ndi chida chosangalatsa cholimbikitsirani, ndipo mutha kuchita masewerawa kwa nthawi yayitali tsiku lililonse. Momwe maluso anu amakula, mutha kuyamba kuphatikiza maphunziro apamwamba, otsika kwambiri m'moyo wanu watsiku ndi tsiku.
3. Limbikitsani kugona
Kuyendetsa njinga pafupipafupi komanso kuchita masewera olimbitsa thupi kumakuthandizani kuti mutope, koma zomwe mwina simungadziwe ndikuti kuchita masewera olimbitsa thupi pafupipafupi kumatha kukulitsa kugona kwanu. Kafukufuku wazaka 35 ku Yunivesite ya Georgia adawonetsa kulumikizana pakati pa thanzi ndi kugona.
Makamaka za ukalamba ndi thanzi la cardio. Kafukufukuyu adatsata amuna ndi akazi 8,000 kuyambira 1971 mpaka 2006. Tikamakula, thanzi lathu nthawi zambiri limachepa ngati sitichita masewera olimbitsa thupi pafupipafupi. Popanda kuchita nthawi zonse, kumakhala kovuta kwambiri kuchita masewera olimbitsa thupi. Nkhani yabwino ndiyakuti ngati mutsatira malangizowo ochepa, mutha kukhala ndi thanzi labwino.
Ndi njinga zamagetsi, mutha kuyamba ndi masewera olimbitsa thupi pang'ono ndikusintha kukhala masewera okhazikika komanso athanzi kwa inu. Sikuti mumangokhala ndi nthawi yabwino panja, komanso moyo wanu udzasintha. Zikafika pakufunika kogona ndi thanzi, nditha kulemba blog ina pamutuwu. Kugona ndikofunikira kuti mupulumuke, mukhale ozindikira, komanso gawo lofunikira la moyo wathanzi. Moona mtima. Yemwe sakonda kugona tulo tabwino, ndipo akamadzuka m'mawa, amadzimva kuti ali okonzeka tsiku latsopano.
4.Zitha kusintha kukumbukira kwako
Phindu lina lochita masewera olimbitsa thupi nthawi zonse ndiloti limathandiza bongo. Heidi Goldman, mkonzi wamkulu wa Harvard Health Newsletter, akuti izi zili ndi zabwino zambiri muubongo wathu ndi kukumbukira. Chinyengo ndichakuti muyenera kufikira gawo lomwe lingapangitse mtima wanu kugunda mwachangu komanso thukuta. Zikuwoneka kuti kuphunzitsa kolimba ndikofunikira, koma sikubweretsa zotsatira zomwezo.
Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa kukana kwa insulin, kutupa, komanso mankhwala omwe amakhudza thanzi lama cell amubongo. Osati zokhazo, kukonza kugona, kutulutsa nkhawa ndikuchepetsa nkhawa kumatha kuchepetsa kufooka kwazidziwitso zomwe zimakhudzana ndi mavutowa. Ngati izi sizokwanira, masewera olimbitsa thupi okwanira amathanso kuthandizira kuchepetsa kufooka kwa Alzheimer's, dementia ndi khansa zingapo.
Ngati kukhalabe ndi makumbukidwe oyenera, kukhala ndi chidwi ndi nthawi yayitali, komanso kuthamanga mwachangu kwambiri ndikofunikira kwa inu, ndiye kuti mukamakula, kuyendetsa njinga yamagetsi pafupipafupi kudzakuthandizani kuteteza ubongo wanu.
Ndikukhulupirira kuti nkhaniyi ikulimbikitsani kuti mutuluke ndipo tsiku lanu likhale zomwe mukufuna.